Greek Yogurt Parfait

This is great as a breakfast or as a snack.

1 cup Non-fat Greek yogurt

1 cup either fresh or frozen fruit

(your favorite)

1/4 cup Almonds

Mix together and enjoy!

Calorie count:

1 cup yogurt: 140 calories

1 cup fruit (frozen raspberries, blueberries & blackberries):  70 calories

1/4 cup almonds:  132 calories 

**The calories for the fruit will depend upon the type of fruit.  Always check the label or use a search engine to determine calories, if unsure.

Scrambled Egg Bagel

2 eggs

1 whole-wheat thin bagel, toasted

2 Tbsp fat-free cream cheese

1 medium tomato, sliced

(optional:  add fresh spinach)

Beat eggs in small bowl.

Spray medium skillet with nonstick spray and place over medium heat.  Pour eggs in pan.  Scramble  until eggs reach desired consistency.  Spread bagel with cream cheese.  Top each side with tomato slices and egg.  Eat open faced.

Calorie count: 

Total calories:  332

Strawberry & Blueberry Smoothie

5 medium-sized strawberries 

1/2 cup blueberries

1 cup Non-fat Greek plain or vanilla yogurt

1 cup fat-free milk

Just blend together and enjoy

this refreshing snack!

Calorie count:

Total calories:  292

What's for breakfast, lunch and dinner?  Try these delicious and healthy meals you're sure to love.

      Salmon and Asparagus

2 Salmon fillets (4 to 5 oz. ea.)--wild caught  is considered to be the healthiest

Pour a tspn to a tspn and a half of extra virgin olive oil on each fillet.

Sprinkle a little sea salt and pepper on each fillet to taste.

Bake at 425 degrees for 19 minutes. (The general rule for fish is to bake 10 minutes per 1 inch of thickness)

While fish is baking, get a large sautee pan and heat to medium heat.  Add 1 tbsp of extra virgin olive oil to pan.

Add bunch of asparagus and squeeze half of a lemon over the top.

Be sure to use tongs to move the asparagus around to keep the asparagus cooking on all sides and to keep it from burning.

After about 10 minutes, squeeze the other lemon half over the top of the asparagus and serve

Calorie count:

5 oz. wild caught salmon fillet:        

280 calories

1 asparagus spear:  3 calories

Chicken Salad Sandwich

1 lb. cooked chicken breast

1/2 cup diced apple

1/2 cup diced red onion

2/3 cup grapes (sliced in half)

1/3 cup dried cranberries

1/4 cup sliced almonds

1/2 cup plain Green yogurt

Whole grain bread

**any leafy green is optional

Mix together and spoon onto bread!

Calorie count:

Total calories:  499

***This meal makes enough for four sandwiches.  The calorie count will be reduced when prepared for one person.

For a list of more heart-healthy main courses, appetizers and desserts,

click here

Click here

for 10 more healthy

breakfast ideas .