2 slice(s) bread – whole wheat
4 oz ham – deli
1 oz cheese – Swiss (reduced fat) 2 thin slices white or yellow cheese
1 tbsp(s) mustard – spicy
1/2 oz spinach leaves – fresh or lettuce
4 oz cheese – cottage (1%) or 1 cup of low fat milk
Spreading mustard on each side of bread. Place ham, cheese, and spinach leaves on one slice of bread and top with other slice of bread.
Heat pan with cooking spray on stove top . Heat sandwich on each side until both sides are browned and cheese is melted.
Cottage cheese to be served on the side.
1 slice bread – whole wheat toast
1 tbsp peanut butter – natural
2 eggs boiled or any way you like it ( eat only one yoke and discard the second egg yoke)
Add an ENERGIZING and appetite suppressing Snack
12 almonds or cashews