meal ideas:
Lunch or Dinner
1. Rice and Bean with salt and pepper dash of each
– gives you energy, repairs muscles, fill you up with fiber
2. Rice 1 cup, Beans 1 cup, salt and pepper to taste; cayenne is optional and not much
(added vitamin C)
3. Rice 1cup, 1 can corn (drained and rinsed) and 1 can of peas(drained and rinsed) cook
rice then add the drained corn and peas to dish salt and pepper to taste
4. mac and cheese solo 2 tbsp when a side item, ½ cup when by itself
5. mac and cheese with peas
6. sausage sliced up with bread and jelly – 1 link
7. sausage 1-2 links diced up with Rice 1 cup and beans 1 cup
8. ¼ cup of cornflakes (gives it the healthy fried effect) and roll chicken in it bake at 350
degrees until done side of peas, corn or green beans and corn
9. chicken rolled in applesauce( make a sweet taste) roll in crushed cornflakes. A sweet
taste without the added sugar
10. Peanut butter and jelly sandwich 1 tbsp peanut butter per 2 slices of bread with ½ packet
of jelly to spread
11. Peanut butter sandwich
12. half of peanut butter sandwich with side of applesauce
13. toast peanut butter on one slice of bread add jelly after toasting if you want
14. baked chicken shredded with one can of cranberry sauce mixed together side of peas or
green beans and ½ slice of toast ½ cup chicken with 2 tbsp peas, 2 tbsp green beans,
slice up the toast with 3 slices per piece of bread
15. marinate chicken in oj (from the frozen juice can after you create the mixture) bake to
create the same dish as if you were going to create orange slices over chicken with side
of green beans and peas
breakfast and lunch :
1. Peanut butter toast
2. Butter and toast or dry toast
3. peanut butter toast with dash cinnamon
4. applesauce ½ cup with box of raisins feeds 4 kids under 7 years old add cinnamon : as a
dessert item
5. applesauce with cinnamon as a dessert
6. peanut butter and raisin sandwich
7. sausage slices with toast
8. graham crackers 2 per child with 1 tsp peanut butter
9. 10 raisins per child – not the whole box
10. break in half grandma’s cookie
11. break in half grandma’s cookie and add 1 tsp peanut butter – snack
12. wheat thins with jelly
13. wheat thins 6 crackers by themselves
14. sausage and beans
15. toast and jelly : breakfast 1-2 slice ; 1 slice for adults; you can get 3 long slices in each
piece of bread : if you slice it up and add just a few raisins in between the slices it looks
like more food.
16. plain popcorn
17. popcorn with raisins (sweet and salty taste)
18. popcorn with cayenne (adults helps with weight loss and adds vitamin c)
19. Milk and cornflakes – ½ cup cereal with enough milk to not completely cover cereal: ⅛
cup ; teens 1 cup ceral to ¼- ½ cup milk
20. milk, cornflakes and raisins 3-5 per bowl
21. cereal with peanut butter mix it up 1 cup of cereal with 3 tbsp peanut butter: snack that’s
filling and fun to eat . roll into balls for easy little hands to eat
22. grape juice with added water ½ water ¼ grape juice
23. grape juice for kids small cup not a large glass adults too
24. if you have whole milk divide into 4 jugs and add water; if you have 2% divide into 2 1-
gallon containers half with milk and half with water; add ½ tsp of sugar for flavor
25. you do not have to add sugar to the cornflakes instead: add raisins or add a little of
another cereal to it
26. cranberry sauce 1 tbsp per person served with sausage or chicken with a side of green
beans and corn
Key tips
-Serving sizes are small; put on a smaller plate to feel more full (tricks the eyes)
drink a lot of water: fills the belly
-don’t use food as a reward or punishment: kids will tend to overeat when you do this.
-sugar does not fill you up: fruit fills you up because of fiber
-Vegetables are important for your colon, cells, eyes, skin, brain
-fruit is important to think clearly and to help get fat where it needs to go in the body and it
prevents colds only if you have it daily

 

 

 

 

Meal ideas for a family

Breakfast

TIPS: It is a breakfast that puts protein and carbohydrates together. Very important that your breakfast has these two things. Sometimes we have to put pinto beans and pasta together but together they work like warm oatmeal.

  1. 1 Cinnamon Toasters
  2. 1 slice ham with 1 slice toast
  3. ¼ cup of diced pork and ½ of scrambled eggs
  4. ¼ cup pinto beans and 1 slice pork =250 calories
  5. ¼ cup pasta and ¼ cup pinto beans = 350 calories
  6. cold spaghetti

lunch

TIPS: to make the canned items healthier for your heart, especially those with high blood pressure. Drain and rinse the items in the can.

  1. 1 slice ham and toast
  2. ½ cup spaghetti
  3. ¼ cup pork diced up with a side of 2 tbsp of mac and cheese with 2 tbsp of green beans
  4. ½ cup green beans with 2 tbsp diced ham side of cranberry sauce
  5. 2 tbsp corn, 2 tbsp green beans, 1 slice of canned ham and slice of bread
  6. ¼ cup ham with 3 tbsp instant potatoes and 2 tbsp green beans
  7. ¼ cup of pork with 3 tbsp instant pototoes, 2 tbsp corn, 2 tbsp green beans
  8. ham sandwich with pringles on the side

snack

  1. slice of ham
  2. ¼ cup of pork
  3. ¼ cup cranberry sauce
  4. 2 tbsp of raisins
  5. cinnamon toaster
  6. lance crackers – idea, you can twist the lance cracker open and have the peanut butter on one side, and on the clean side put the velvetta from the mac and cheese on it
  7. 1 cup juice

dinner:

Important, the dinner for adults is the smallest meal. Also, dinner for kids is not an adult portion. Kids use up energy all day and are fed at school too.

anything from lunch

  1. salmon with green beans, corn and ½ cup juice
  2. ¼ cup ham, carrots, 2 tbsp pinto beans and 2 tbsp of instant potatoes
  3. mac and cheese with pork and green beans
  4. green beans, pork , carrots, instant potatoes
  5. ham (marinate in orange or pineapple juice and then sear in pan) serve with green beans, carrots and instant pototoes
  6. in a casserole dish: combine ham, carrots, corn, velvetta cheese and instant pototoes with a pat of butter and bake at 350 degrees for 8 minutes / golden brown on top or cheese bubbles

Recipe:

Cheesy ham chowder

Ingredients

  • 10 bacon strips, diced
  • 1 large onion, chopped
  • 1 cup diced carrots
  • 3 tablespoons all-purpose flour
  • 3 cups milk
  • 1-1/2 cups water
  • 2-1/2 cups cubed potatoes
  • 1 can (15-1/4 ounces) whole kernel corn, drained
  • 2 teaspoons chicken bouillon granules
  • Pepper to taste
  • 3 cups (12 ounces) shredded cheddar cheese
  • 2 cups cubed fully cooked ham

Directions

  1. In a Dutch oven, cook the bacon over medium heat until crisp. Using a slotted spoon, remove to paper towels to drain. In the drippings, saute onion and carrots until tender. Stir in flour until blended. Gradually add milk and water. Bring to a boil; cook and stir for 2 minutes or until thickened.
  2. Add the potatoes, corn, bouillon and pepper. Reduce heat; simmer, uncovered, for 20 minutes or until potatoes are tender. Add cheese and ham; heat until cheese is melted. Stir in bacon. Yield: 10 servings.

Nutritional Facts

1 serving (1/2 cup) equals 209 alories, 16 g fat (7 g saturated fat), 32 mg cholesterol, 528 mg sodium, 10 g carbohydrate, 1 g fiber, 8 g protein. Please make sure you take in less than 1 cup to stay healthy.

Originally published as Cheesy Ham Chowder in Quick Cooking September/October 2000, p7

takes 30 minutes to prep and cook makes 20 filling ½ cup servings.