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2 ½ oz. protein*, 1 veggie, and 1 carb per serving

  • 2 ½ oz. skinless chicken breast, cooked
  • 2 ½ oz. fat free mozzarella, shredded
  • ½ cup cooked whole-wheat pasta
  • ¼ cup low fat pasta sauce


  1. Preheat oven to 350º.
  2. Place chicken in a small non-stick baking dish.
  3. Cover chicken with pasta sauce, then sprinkle on mozzarella.
  4. Bake until cheese is melted and slightly browned (about 15-20 minutes).
  5. Combine pasta with garlic powder and parmesan, then add a little fat free margarine (no more that 1 tbsp) if desired.
  6. Serve with a salad and fat free dressing.


Remember: You need to add another 2 oz. of protein for the day.