Go to meals..

Saw this article at Spark People and I couldn't agree more....when you are tired, can't think, out of ideas, that's when you might be tempted to get fast food or worse. You need some foods that you can go to automatically. These were their examples,

Peanut butter and jelly is an old favorite that’s even better when served on toasted whole wheat bread.

Pita pocket sandwiches are delectably stuffed with veggies and healthy lunch meat. Its shape is perfect for eating on-the-go. For some variety, try a whole grain bagel sandwich.l

Peas and tuna are a breeze. Open a can of each, mix, microwave, and you’re set. For a ittle more flavor, jazz it up with some spices or more vegetables.

Oatmeal isn’t just for breakfast! Heat some up for any meal of the day. With so many flavors to choose from, you don’t need an excuse to get this boost of fiber.





Beans and brown rice cover two of your main energy sources. The protein in the beans fuels your muscles, while the complex carbs in the rice provides lasting energy. To save time, try a quick-cook variety of brown rice.





Low-sodium soup and crackers will fill you up fast. Add some fresh or even canned vegetables for more nutrients.






Whole wheat pancakes taste great, no matter what time is blinking on the clock. With a powdered mix, you can be flipping some hotcakes in a flash. To save more time, toast frozen whole wheat waffles.






Chicken burritos are probably easier to make than you might think. Heat chicken, beans and vegetables, and wrap them in a whole wheat tortilla. Sprinkle on low-fat cheese and you’ve nearly hit all of the major food groups with one bite. ( I have a dish like that posted here yummy and easy, use veggies you have on hand, cheese too, this dish leaves room for creativity and taste so good!)

On Sara's blog here she has a great go to meal, breakfast for dinner. For dinner she made breakfast, a great go to meal, eggs in a basket with whole wheat toast, Morning Star sausage. (You could even use bacon, 50-70 calories)


We keep frozen salmon, flounder, chicken, shrimp and crab cakes that we can go to quickly. We usually grill, using Melissa's recipe of a little olive oil, kosher salt and pepper. Along with a salad, maybe a baked sweet potato....takes 10-15 minutes and actually better than anything you could get in restaurant for a fraction of the cost.



Of course sometimes our favorite go to meal is at Panera. You can't beat theStrawberry Poppy Seed Salad, low in calories, sodium, high fiber.


This is Dick's favorite

1/2 Strawberry Poppyseed Salad

90 calories
1/2 Frontega Chicken Sandwich

445 calories
French Bagette 130 calories

My Favorite
Strawberry Poppyseed Salad


My whole salad
Calories 190
Trans Fat 0g
Sodium 200mg
Dietary Fiber 6g
The Whole Wheat Bagette
Calories 140