calories 340
total fat 11 g
saturated fat 2 g
cholesterol 107 mg
sodium 331 mg
total fiber 9 g
protein 14 g
carbohydrates 50 g
potassium 369 mg
Photograph of Oatmeal Pecan Waffles.

Oatmeal Pecan Waffles (or Pancakes)

Your children will jump right out of bed for this delicious meal.

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LUNCH/BRUNCH
calories 342
total fat 8 g
saturated fat 1 g
cholesterol 9 mg
sodium 455 mg
total fiber 12 g
protein 11 g
carbohydrates 62 g
potassium 537 mg
Photograph of Whole Wheat Bow-Tie Pasta With Puttanesca Sauce.

Whole Wheat Bow-Tie Pasta With Puttanesca Sauce

Capers, olives, and anchovy paste will make this quick, but rich,sauce a weeknight favorite.

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PASTA
calories 71
total fat 0 g
saturated fat 0 g
cholesterol 0 mg
sodium 10 mg
total fiber 2 g
protein 1 g
carbohydrates 18 g
potassium 174 mg
Photograph of Fruit Skewers With Yogurt Dip.

Fruit Skewers With Yogurt Dip

Tangy fruit and sweet yogurt make a perfect taste combination.

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SNACKS
calories 242
total fat 10 g
saturated fat 2 g
cholesterol 47 mg
sodium 393 mg
total fiber 3 g
protein 21 g
carbohydrates 17 g
potassium 636 mg
Photograph of Asian-Style Chicken Wraps.

Asian-Style Chicken Wraps

Delicious on their own, or try serving with a side
of Sunshine Rice.

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POULTRY
calories 282
total fat 10 g
saturated fat 2 g
cholesterol 42 mg
sodium 418 mg
total fiber 5 g
protein 31 g
carbohydrates 15 g
potassium 874 mg
Photograph of Grilled Tuna With Chickpea and Spinach Salad.

Grilled Tuna With Chickpea and Spinach Salad

Tuna is a sturdy fish that is easy to grill or broil.

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SEAFOOD
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