by Lisa Lillien
Mini Cream Pies! Athens Mini Fillo Shells + Jell-O Sugar Free Pudding Snack
PER SERVING (3 pudding-filled shells): 64 calories, 3.25g fat, 73mg sodium, 8.5g carbs, <0.5g fiber, 0g sugars, <0.5g protein
Prepare a 15-count box of the fillo shells according to the box directions. Take a Pudding Snack and spoon a little pudding in each shell. Eat up. Bite-sized bliss!
Cheats: Squirt Fat Free Reddi-wip on top or add some chopped fruit. Or be crazy and do both!
Mini Snickers Pies! Athens Mini Fillo Shells + Snickers
PER SERVING (2 Snickers-filled shells): 91 calories, 4.75g fat, 53mg sodium, 11g carbs, <0.5g fiber, 6g sugars, <1g protein
Cut a 2.1-ounce candy bar in half lengthwise, and then cut each half into 5 “nuggets.” Set out 10 frozen fillo shells and pop a nugget into each one. Place on a baking sheet, bake in the oven for 10 minutes at 350 degrees, and then let those babies cool. INSANELY delicious.
Baked Apples! Apple + Diet Black Cherry Soda
PER SERVING (1 medium apple plus ½ cup soda): 95 calories, <0.5g fat, 16mg sodium, 25g carbs, 4.25g fiber, 19g sugars, <0.5g protein
Just like Mom used to make! Puncture a cored Rome apple several times with a fork, place it in a baking dish, and pour a half-cup of Diet Dr Pepper over and inside of it. Bake that beauty at 350 degrees for 45 minutes until soft.
Cheats: Add cinnamon and/or no-calorie sweetener before baking.
Caramel Hot Chocolate! 25-Calorie Diet Hot Cocoa Mix + Light Caramel Apple Dip
PER SERVING (1 packet cocoa plus 1 tablespoon dip): 75 calories, 0.75g fat, 172mg sodium, 17.5g carbs, 1g fiber, 10g sugars, 2g protein
Sometimes we sip our desserts! Stir a little caramel dip into your cocoa. Why not?
Cheats: Top with Fat Free Reddi-wip!
Rice Krispies Treats Original Bar + Sugar-Free Preserves
PER SERVING (1 ready-to-eat bar with 1 tablespoon preserves): 100 calories, 2.5g fat, 105mg sodium, 22g carbs, 0g fiber, 8g sugars, 0.5g protein
Fruit attack! These preserves go everywhere, even on Rice Krispies Treats.
Vitalicious Triple Chocolate Chunk VitaTop + Reduced-Fat Peanut Butter
PER SERVING (1 VitaTop plus 1 tablespoon peanut butter): 196 calories, 7.5g fat, 258mg sodium, 30g carbs, 6g fiber, 11.5g sugars, 7g protein
Don’t even thaw that Vita. Just spread your PB on top, and sink your teeth into a totally delicious and satisfying snack. Pssst…Go to vitalicious.com for the muffin-top 411.
Rice Krispies Treats Original Bar + Fat-Free Vanilla Ice Cream
PER SERVING (1 ready-to-eat bar plus 2 tablespoons ice cream): 114 calories, 2.5g fat, 122mg sodium, 22g carbs, <0.5g fiber, 8g sugars, 1g protein
Just slice a Rice Krispies Treat in half to make two wide, thin bars. Spread your ice cream evenly on top of one half, and place the other half on top. You’ve got a chewy ice cream sandwich. LUCKY!!!
Protein-Packed Pairs
It’s the middle of the afternoon, right between lunch and dinner, and you start dragging. Reach for a little protein, baby!
Canned 98% Fat-Free Chunk White Chicken Breast + Salsa
PER SERVING (3 ounces chicken plus ¼ cup salsa): 108 calories, 1.5g fat, 753mg sodium, 4g carbs, 1g fiber, 2g sugars, 18.5g protein
Like taco chicken but WAY faster. Just mix it up and stick a fork in it.
Cheats: Wrap it in a tortilla or add to a green salad.
98% Fat-Free Turkey Slices + Mini Dill Pickles
PER SERVING (2 ounces turkey plus 2 mini pickles): 63 calories, 0.5g fat, 1,144mg sodium, 3g carbs, 0g fiber, 1g sugars, 10.5g protein
Wrap cute little pickles up in snuggly blankets of lean turkey. Then DEVOUR them!
Frozen Ground-Beef-Style Soy Crumbles + Taco Seasoning Mix
PER SERVING (2/3 cup soy crumbles plus 1 teaspoon taco seasoning mix): 87 calories, 1.5g fat, 514mg sodium, 7.5g carbs, 3.5g fiber, <0.5g sugars, 13.5g protein
An easy mixture that tastes like it escaped from a burrito. Microwave this combo together, and give yourself a Mexican-inspired protein boost!
Cheats: Toss in beans and/or top with fat-free sour cream.
Boneless Skinless Lean Chicken Breast + Fruity Salsa
PER SERVING (6 ounces chicken plus 3 tablespoons salsa): 246 calories, 2.25g fat, 403mg sodium, 6.5g carbs, 0.5g fiber, 5g sugars, 49g protein
Smother cooked chicken in mango or pineapple salsa. The flavor is through the roof!
Low-Fat Turkey or Veggie Chili + Boneless Skinless Lean Chicken Breast
PER SERVING (1 cup chili plus 3 ounces chicken): 298 calories, 4g fat, 905mg sodium, 28g carbs, 9.5g fiber, 5g sugars, 41.5g protein
Either chop up cooked chicken and mix it with the chili or serve a chicken cutlet smothered in the stuff. Either way, it’s delicious!
Cheats: Add guilt-free chili toppings like fat-free cheese shreds and chopped onion. DO IT!
Lean Ground Turkey + Ranch Dressing/Dip Mix
PER SERVING (4 ounces turkey plus 2/3 teaspoon dry mix): 168 calories, 7.5g fat, 351mg sodium, 1g carbs, 0g fiber, 0g sugars, 22.5g protein
Mix seasoning with the raw meat, and form into a patty. Bring a skillet or grill pan sprayed with nonstick spray to medium-high heat. Cook for 5 minutes per side for a tasty ranch-infused turkey burger. Mmmmm!
Cheats: Wrap in a big crunchy lettuce leaf.
Breakfast Twosomes
Let’s put the “fast” back in breakfast! These tasty duos are easy-peasy!
Fat-Free Liquid Egg Substitute + Fat-Free or Nearly Fat-Free Franks
PER SERVING (¾ cup egg substitute plus 1 frank): 134 calories, 0.5g fat, 777mg sodium, 6.5g carbs, 0g fiber, 2.5g sugars, 23.5g protein
This protein-packed scramble has FUN written all over it. Cook up a chopped hot dog in a skillet until a little crispy, add the egg, and scramble!
Cheats: Top with ketchup.
Fat-Free Cottage Cheese + Pineapple Packed in Juice
PER SERVING (½ cup cottage cheese plus 1/3 cup pineapple): 129 calories, <0.5g fat, 427mg sodium, 18.5g carbs, 0.5g fiber, 17g sugars, 13g protein
Kind of like a throwback “diet” diner b-fast, but we love it anyway. Use chunks, tidbits, or crushed pineapple, and mix in some juice, too!
Cheats: Add a sprinkle of no-calorie sweetener and/or shredded coconut.
Eggo Nutri-Grain Low-Fat Waffles + Sugar-Free Preserves
PER SERVING (2 waffles plus 3 tablespoons preserves): 170 calories, 2.5g fat, 410mg sodium, 42g carbs, 3g fiber, 3g sugars, 4g protein
It doesn’t get more portable than this. Pop a couple of waffles in the toaster. Return several minutes later, spread preserves on one waffle, stick it to the other waffle, and GO!
Fat-Free Cottage Cheese + Sugar-Free Preserves
PER SERVING (½ cup cottage cheese plus 2 tablespoons preserves): 100 calories, 0g fat, 427mg sodium, 15.5g carbs, 0g fiber, 5g sugars, 13g protein
If you think cottage cheese is too boring by itself, swirl in your favorite sugar-free preserves. Fruity sweet stuff makes mornings better. (Everyone knows this.)
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Shrimp & Grits … for Hungry Chicks!
Swingin’ Single Meals and Fast & for Two (or Three, or Four!)
Pizza Luau
Three-Cheese Bacon-Apple-Bella Frittata
Spring Chicken Skillet
Girl-on-Grill Veggie Wraps
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Fast Food Faves … Fast!
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Foiled Again … and Again … and Again
Mom-Style Creamy Chicken ’n Veggies
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EZ & Crowd-Pleasy
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Oven-Baked Omelette Lasagna
Exploding Chicken Taquitos
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Fun with … Broccoli Cole Slaw
Turkey & Veggie Meatloaf Minis
BBQ Chicken Slaw
Greek Chicken Salad Slaw
Fun with … French Toast
The Big Apple French Toast Casserole
Cannoli-Stuffed French Toast Nuggets
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