Strawberry Breakfast Crostini Top 1 toasted whole wheat English muffin with ½ cup part-skim ricotta cheese and ½ cup sliced strawberries.
Mexican Eggs Fry 1 egg plus 1 egg white in 1 tsp canola oil. Serve over ¾ cup warmed canned black beans. Drizzle with Sriracha. Serve with ½ grapefruit or 1 orange.
Fruit and Almond Toast Spread 2 Tbsp almond (or peanut) butter on 1 slice whole wheat toast. Top with ½ sliced barely ripe banana.
Peach Melba Parfait Layer 1 cup 2% plain Greek yogurt alternately with ½ cup raspberries and ½ cup sliced peaches. Top with 2 Tbsp chopped almonds.
Sweet and Nutty Oatmeal Cook ½ cup old-fashioned oats with 1 diced apple and ¼ tsp cinnamon according to package directions. Top with 1 Tbsp sunflower seeds and 1 tsp honey.
Dr. Oz Tip: I always say that variety can be the spice of life but the death of weight loss. So choose one simple meal—usually breakfast or lunch—and eat the same thing every day. Having too many choices around can make healthy eating more challenging, not less.
Baby Kale Summer Salad Toss 3 cups baby kale, ¼ cup thinly sliced fennel or asparagus, 1 sliced orange, and 3 oz drained water-packed canned tuna. Drizzle with 1 Tbsp each balsamic vinegar and olive oil.
Spicy Turkey and Avocado Sandwich Mash ¼ avocado with Sriracha to taste. Spread on 2 slices whole wheat bread. Add 3 oz turkey breast; top with baby spinach and sliced tomato. Serve with 2 kiwis.
Quick Quinoa and Peas Cook ⅓ cup quinoa in 1 cup no-sodium-added chicken broth and 1 teaspoon olive oil according to package directions. Toss with ½ cup peas, 1 Tbsp sliced almonds, and 1 Tbsp chopped fresh basil.
Southwestern Turkey Burger Salad Toss 3 cups baby spinach with ¼ cup rinsed canned black beans, ¼ cup corn, and ¼ cup chopped tomato. Drizzle with 1 Tbsp olive oil whisked with 1 Tbsp lime juice and a pinch of cayenne. Top with a grilled or broiled 4 oz turkey burger.
Shrimp and Watermelon Salad Toss 1 cup watermelon chunks with 12 cooked shrimp, ½ diced cucumber, 1 Tbsp canola oil, and 2 Tbsp orange juice. Top with 2 Tbsp feta cheese crumbles and 2 Tbsp crushed pistachios.
Smothered Mustard Chicken Sauté ⅓ cup sliced onion in 1 Tbsp olive oil until soft. Whisk in 1 Tbsp Dijon mustard and a pinch of thyme. Serve over a 6 oz grilled skinless chicken breast with 1 baked sweet potato.
Farmers Market Pasta Cook 2 oz whole wheat pasta. Sauté 1 clove sliced garlic in 1 Tbsp olive oil. Add pasta and ¾ cup peas, ½ zucchini cut into ribbons, 5 steamed, cut asparagus spears, and 1 Tbsp lemon juice. Top with 2 Tbsp Parmesan cheese.
Mediterranean Shrimp Skewers Cook ½ cup brown rice. Marinate 10 large shrimp in 1 Tbsp lemon juice, 1 tsp olive oil, and 1 clove minced garlic for 10 minutes. Thread shrimp, 10 cherry tomatoes, and 1 red bell pepper (cut into 10 chunks) onto 2 large skewers. Grill 2 to 3 minutes per side. Serve over rice.
Edamame Rice Bowl Cook ½ cup brown rice. Sauté ¼ cup chopped onion and ½ tsp minced ginger in 1 tsp canola oil. Toss with rice, ⅓ cup edamame, ¼ cup shredded carrots, 1 Tbsp rice wine vinegar, and 1 Tbsp reduced-sodium soy sauce.
Salmon Niçoise Salad Top 3 cups Bibb lettuce with 1 sliced hard-boiled egg, 5 oz drained canned salmon, ½ cup steamed green beans, 2 quartered plum tomatoes, and 5 Niçoise olives. Drizzle with 1 Tbsp each olive oil and red wine vinegar whisked with ¼ tsp Dijon mustard.
Snacks—Pick Two a Day!
Have your snacks when you're most likely to get hungry; they don't have to be at prescribed times.
This story originally appeared in the August/September 2014 issue of Dr. Oz The Good Life.