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Dark leafy greens, plain fresh vegetables, beans, fruit, and flavored gelatin
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Low-fat or fat-free salad dressing, or vinegar with a little oil
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Roast chicken or turkey breast
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Grilled chicken and vegetables
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Broiled or grilled fish
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Low-sodium vegetable or bean soup
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Turkey sandwich on whole wheat bread with cranberry sauce or mustard
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Broiled, roasted, or grilled chicken sandwich—without mayonnaise or sauce
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Chicken or whole-bean burrito—without cheese or sour cream
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Baked potato with chives
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Garden salad with low-fat or fat-free dressing
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Asian food
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Mexican food
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Italian food
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Steamed dumplings
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Fish, chicken, or tofu stir-fried with vegetables—without soy sauce
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Sushi or sashimi
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Steamed rice or boiled noodle dishes
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Chicken tandoori
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Steamed vegetables with steamed or grilled chicken
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Whole beans and rice
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Steamed corn tortillas without butter or salt
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Chicken or fish fajita
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Arroz con pollo (chicken and rice)
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Chicken or whole-bean burrito or soft taco—without cheese or sour cream
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Minestrone soup
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Pasta with tomato sauce or sautéed vegetables (pasta primavera)
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Tortellini in tomato sauce
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Pizza with vegetable toppings and little or no cheese or low-fat cheese
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