Suggested Preparation of Cold
Cereal Cold Cereal w/skim milk
This one is easy-Get a bowl, Pour 1 serving of cornflakes or any other low calorie cereal in the bowl.
Pour 1 serving of Skim Milk on top of the cereal, which is in the bowl. (Check the serving size for the cereal and milk...some cereal's serving sizes vary)
Suggested Preparation of a Grapefruit
Take the Grapefruit and slice it in half.
Enjoy!
or
You can peel it if you like. Remember the pulp in the Grapefruit is where a lot of the nutrients are.
Suggested Preparation for Tuna
I like my Tuna with a couple of squeezes of lemon juice, fresh of course!
or
Mix the Tuna with any brand of NO-Fat Mayonnaise you like. (Be sure to use the serving sizes recommended on the Mayo.)
Add onions if you like.
Some like pickle relish....if you like it do it!
Suggested Preparation for Rice
Boil Rice as directed on package
Add 1 serving of Spaghetti Sauce after the rice is cooked.
The best thing about rice is that it is very filling....so eat up!!! or
Add one 6 or 8 oz. can of tomato sauce
Add 1-2 tablespoons of cumin
Add chopped onion, if you like
Simmer for about 10 minutes adding a little water as needed to prevent burning
Add 2 cups of water and 1 cup uncooked rice
Bring the rice back to a boil, lower heat,cover and simmer until done.
This is my version of Spanish Rice. It is real tasty!
Suggested Preparation for Spinach
Cook as directed on the package. (omit any salt or butter that may be suggested)
Personally I love vinegar on mine. I would suggest it.....but if you don't care for vinegar
then don't use it.
Suggested Preparation for Baked Potato
I usually Nuke mine. Some people don't like microwaves, so for those I would not suggest
the potato idea if you work away from home. If you are at home, then by all means, bake
away!
Once you have it "baked" or "nuked", I would suggest adding a serving of NO-Fat sour cream on top
of the split potato.
or
I have even used a NO-Fat blue cheese dressing on mine. It is an acquired taste,
so if you don't care for blue cheese, use another NO-Fat dressing.
or
If you know of a good NO-Fat margarine, use that.
Suggested Preparations for Chicken
Marinate the chicken in a Low-Fat Italian Dressing.
Bake in a 375 degree oven for 30-45 minutes (This depends on how much you are preparing)
or
Sprinkle a little Mrs. Dash on it and just bake it.
or
Boil the Chicken with spices of your choice (Try to avoid salt as much as possible)
Throw in the Veggies and make a soup!!!
Suggested Preparation for Fish
Get your favorite fish fillets and sprinkle them with Lemon and Pepper spice.
You should place them in a baking dish that has been sprayed with some type of cooking spray.
Next you can take some lemon slices and place them about the fish
Bake according to the thickness of the fish. (8-10 min. per inch is normal, I believe.)
or
Sprinkle a sufficient amount of Cajun seasoning on the fish and grill it until done.
This is how to prepare blackened fish. I love Tuna Steaks prepared this way.
The key here is to prepare it how you like it with the lowest calorie and fat count you can muster.
Just remember....it is up to you. You are the only one who has control of what you eat and how much you eat.
Hopefully this site has enspired you to make a change, if you haven't
already. I can only share what I have done with those of you who want to
know.
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