Breakfast:

Fresh berries, yogurt, granola

Get low-fat yogurt (not non-fat, as it often has too much sugar) or soy yogurt, cut up some berries or other fruits, add some healthy cereal. Be careful, as many brands of granola have way too much fat and/or sugar.
Provided by www.zenhabits.net

Lunch:

Almond Crusted Chicken Salad

Serves 4
Dressing
1/4 cup Kikkoman Teriyaki Marinade & Sauce
1/4 cup olive oil
2 tablespoons honey
2 tablespoons vinegar
1 teaspoon orange peel, freshly grated
Salad
1 pound chicken breast tenders
freshly ground black pepper
1 egg
1/2 cup all purpose flour
1/2 cup Kikkoman Teriyaki Marinade & Sauce
1/2 panko breadcrumbs
1/2 cup smoked almonds, finely chopped
2-3 tablespoons vegetable oil
6 cups mixed baby salad greens
2 oranges, peeled and cut into segments

I N S T R U C T I O N S
Orange-teriyaki-honey dressing:
Whisk together teriyaki sauce, olive oil, honey, vinegar and orange peel.
Chicken salad:
Season chicken tenders with pepper. Beat egg with teriyaki sauce in shallow bowl until well blended. Place flour in shallow dish. Combine bread crumbs and almonds in another shallow dish. Dust both sides of chicken with flour, then dip into egg mixture and finally coat with almond mixture. In 12-inch skillet, heat 2 tbsp vegetable oil over medium-high heat. Add chicken and cook 6 to 7 minutes, or until no longer pink in center, turning over once and adding more oil as needed. Divide salad greens among 4 dinner plates. Arrange chicken and orange segments on greens. Serve with orange-teriyaki-honey dressing.
Provided by the Kikkoman Company

Dinner:

Butternut Risotto

Serves 4
2 tbsp olive oil
1 large onion, finely chopped
330g (2 cups) risotto rice
medium butternut squash, peeled, seeded and grated
1 litre (1 3/4 cups) vegetable stock
2 tsp dried oregano or marjoram
50g (1/3 cup)Taleggio cheese, grated/shredded
salt and pepper.

INSTRUCTIONS
In a large saucepan, soften the onion in the oil. Add the rice and stir round to coat with oil. Add the grated squash and stir-fry for 4-5 minutes to heat through. Sprinkle over the herbs. You can add a glass of white wine at this stage to add flavour, in which case stir until it has evaporated. Then, over a medium heat, start gradually adding the hot stock, stirring continuously, and letting all the stock be absorbed before you add more. Continue to add stock and stir like this until the rice is cooked and tender – about 10-15 minutes. Take the pan off the heat, stir through the grated cheese, cover and leave to stand for 10 minutes.
Provided by www.healthy-eating-made-easy.com

With a Classic Veggie Salad

1 cup blanched slivered almonds
2 tablespoons sesame seeds
1 head romaine lettuce, torn into bite-size pieces
1 head red leaf lettuce, torn into bite-size pieces
1 (8 ounce) package crumbled feta cheese
1 (4 ounce) can sliced black olives
1 cup cherry tomatoes, halved
1 red onion, halved and thinly sliced
6 fresh mushrooms, sliced
1/4 cup grated Romano cheese
1 (8 ounce) bottle Italian salad dressing

INSTRUCTIONS
Heat a large skillet over medium-high heat. Place the almonds in the skillet, and cook, stirring frequently until lightly browned. When the almonds are beginning to turn, add sesame seeds, and cook 1 more minute, or until seeds are toasted. In a large salad bowl, combine lettuce with feta cheese, olives, almonds, sesame seeds, tomatoes, onion, mushrooms, and Romano cheese. When ready to serve, toss with Italian dressing.
Provided by www.allrecipes.com

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