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Free Meal Planner #9

Lunch Meal Planner: We're going to feast on spaghetti, whole grain bread and green beans. It just doesn't get better than this for Italian food lovers, does it?

Start by preparing the pasta - and for a shortcut, use the pre-cooked pasta generally found in the deli section at the market. Next, spray a non-stick pan with cooking spray (butter flavored will add flavor) and add 1 cup of any of the following - and you can mix 'n match OR you can simply opt to enjoy one of these veggies which will be going into the sauce: sliced mushrooms of any variety, chopped bell peppers of any variety, chopped onions of any variety, chopped celery of any variety and/or chopped summer squash of any variety. We are fond of the following mix: onions, mushrooms and yellow squash. In addition, we'll almost-always add sliced black olives to our mix after it cooks.

Cook the vegetables over low heat until they turn a golden brown. Add 1 cup of your favorite spaghetti sauce - up to 100 calories. By checking the labels at the local market, you can double the serving size as some sauces can contain 150 calories or more per serving in comparison to those that may contain half the amount. Generally a serving size equals 1/2 cup - but because we are Sauce Heads, we enjoy a bit more and odds are - you will too!

Heat the sauce and vegetables until warm. Serve with 1 cup of prepared spaghetti OR pasta of your choice. Sprinkle with Parmesan cheese if desired. One cup of most pastas contain about 200 calories. As to the vegetables that were tucked inside the sauce, they add flavor, nutrition and assist as extenders - making more to enjoy in the menu for minimal calories.

Also enjoy a serving of green beans. If you don't like green beans, opt for a raw baby spinach salad with chopped tomatoes OR a side salad that is comprised of a variety of lettuce, chopped tomatoes and cucumber slices and use balsamic vinegar as the dressing (5 calories per serving).

Also enjoy up to 100 calories worth of whole grain bread - or your favorite bread or bread sticks. And enjoy up to 60 calories worth of margarine or butter which can be spread on the bread and/or added to the beans.

As a note, adding a bit of tomato paste to the sauce will add a burst of sweetness.

Total Lunch Calories: About 500 calories. This Diet Bites Meal Planner contains 2 grain group servings, 3 vegetable group servings, and minimal fat.

This Free Meal Planner is Part of Diet Bites Fall Meal Planner Series. Click for Complete, Free Meal Planner

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