Healthy Summer Meal Ideas
For breakfast: Fresh Spinach, Sweet Tomato Omelet with Rosemary

egg substitute: 2 cups
fat free milk: 3 Tbsp
(2 oz) loosely packed baby spinach: 2 cups
chopped fresh basil leaves: 2 Tbsp
canola oil: 1 Tbsp
grape tomatoes, quartered: 1 cup
chopped fresh rosemary leaves: .50 Tsp
(2 oz) reduced-fat feta cheese: .50 cup


Step 1: Combine egg substitute and milk in a medium bowl and whisk until well blended.

Step 2: Place the spinach and basil in another medium bowl; set aside.

Step 3: Heat canola oil in a small nonstick skillet over medium high heat hot. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow the spinach to wilt slightly and flavors to blend while preparing omelets.

Step 4: Reduce the heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.

Step 5: When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of the feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.

For lunch: Peachy Waldorf Salad


cooked, chunked boneless, skinless chicken breast (12 oz)
medium peaches, pitted and chopped: 2 cups
walnuts, coarsely chopped and toasted: 0.33 cup
rib celery, diced: 1
red bell pepper, diced: 0.50
light mayonnaise: 0.33 cup
honey: 1 Tbsp
salt: 0.50 tsp
black pepper: 0.25 tsp
(2 oz each) whole-grain rolls: 5


Step 1: In a large bowl, combine the chicken, peaches, walnuts, celery, and bell pepper.
Step 2: In a small bowl, combine the mayonnaise, honey, salt, and black pepper; mix well.
Step 3: Pour the mayonnaise mixture over the chicken mixture; toss gently.
Step 4: Cover and chill for at least 2 hours, or until ready to serve with the rolls.
For dinner: Honey Lemon Chicken
*Perfect for an entree at a barbeque during the summer months
honey: 2 Tbsp
freshly squeezed lemon juice: 2 Tbsp
cloves garlic, minced: 4
black pepper: 0.50 tsp
boneless, skinless chicken thighs: 8
Step 1: Preheat oven to 375°F.
Step 2: In a bowl, combine honey, lemon juice, garlic, and pepper.
Step 3: Coat chicken with honey mixture, and arrange in a baking dish. Bake for 40 minutes, until juices run clear when chicken is pierced.
For dessert: Frozen Strawberry Swirl Angel Pie
*Try this recipe with other soft fruits such as peaches, mangoes, or raspberries. You only need about 1 cup of sliced fruit to flavor 3 cups of ice cream.
sliced strawberries: 1 cup
no-sugar-added fat-free vanilla ice cream, softened: 3 cups
crust egg whites: 2
cream of tartar: 0.25 tsp
vanilla extract: 1 tsp
granulated sugar: 0.25 cup
For an optional garnish, add fresh whole strawberries.


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