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Lickety-Split Meals

April 2012
Think that cooking healthy is time-consuming? It doesn't have to be. There are plenty of quick and easy meals you can make when time is short.

Breakfast

Strawberry Banana Smoothie & Toast

  • Calories416
  • Carbohydrates58 g

1 smoothie made in the blender using:

  • 1/2 cup light original or vanilla soymilk
  • 1/4 cup light vanilla or lemon yogurt
  • 2/3 cup unsweetened frozen strawberries
  • 1/2 ripe banana
  • 1 tablespoon ground flaxseed

1 slice 100% whole wheat bread topped with:

  • 1 tablespoon unsalted almond butter
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Lunch

Mediterranean Roll-Ups

  • Calories435
  • Carbohydrates54 g

1/2 of a Mediterranean Roll-Up (1 serving)

1 ounce unsalted mixed nuts

3/4 cup frozen red grapes

8 fluid ounces iced tea

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Afternoon Snack

Tzatziki and Vegetables

  • Calories183
  • Carbohydrates12 g

12 slices green, red, or yellow bell pepper to dip in:

  • 1/4 cup Tzatziki Sauce

1.5 ounces of reduced-fat cheddar cheese cubes

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Dinner

Cranberry Pork Roast Over Noodles

  • Calories406
  • Carbohydrates56 g

1 serving of Cranberry Pork Roast Over Noodles recipe:

  • 3 ounces of pork
  • 1/2 cup noodles
  • 2 tablespoons gravy
  • 1 cup broccoli and carrots
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Evening Snack

Peaches and Cottage Cheese

  • Calories137
  • Carbohydrates15 g

1/2 cup low-fat (2%) cottage cheese

1/2 cup no-sugar added diced peaches

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Adjust the Meal Plan

How to adjust calories and carbohydrates in this month's meal plan.

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Nutritional Information for the Meal Plan

  • Calories 1580
  • Carbohydrates 196 g
  • Protein 91 g
  • Fat 49 g
  • Saturated Fat 11.7
  • Cholesterol 113 mg
  • Sodium 1610
  • Dietary Fiber 31 g

Featured Cookbook

Lickety-Split Diabetic Meals

by Zonya Foco, RD, CHFI, CSP

A diabetes cookbook, easy meal planner, and self-care guide all in one! This book is complete with time-saving tips, and everything from 1-minute meals to slow-cooker recipes.

Featured Article

No Time to Cook?

Cooking healthy does not have to take an excessive amount of time. Read our time-saving tips and find out how healthy cooking can fit into even the busiest of schedules.

On-The-Go Tips

A Guide to Frozen Meals

When time is short and energy is low, frozen meals can help us pick up the slack. Here's a guide to choosing the healthiest options out there.

Adjust the Meal Plan

Find tips to adjust the carbohydrates and calories in this month's meal plan to better fit your needs.

Read More

Grocery List

A complete list of groceries needed for the Lickety-Split Meal Plan.

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See More Meal Plans

See all of the meal plans that we have published to date.

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About Our Meal Plans

Learn about the nutrition guidelines we follow to create our one-day meal plans.

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How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

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This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

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*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.