DietTribe Episode 2: Jessie's Food Prep Recipes

Tuna Tortilla Wrap
1 can low-sodium tuna
1/2 apple, chopped
1–2 tablespoons mustard
1 whole-wheat tortilla
Lettuce/spinach mix

Blend first three ingredients together with a fork, and spoon into whole-wheat tortilla lined with a mix of lettuce and spinach.

Breakfast Parfait
1 cup high-fiber cereal
1 cup fat-free yogurt
1 cup berries

Spoon ingredients into a parfait glass, in layers. If you want to add anything to increase calories, add more cereal.

Chicken Tortilla Wrap
3–4 ounces chicken breast, chopped
1 cup steamed veggies (broccoli, asparagus, spinach), chopped
1 whole-wheat tortilla

Mix together chicken and veggies, and lightly dress with oil and vinegar or a fat-free/low-fat bottled vinaigrette. Spoon into whole-wheat tortilla.

Spinach Salad With Grilled Chicken
3–4 ounces grilled chicken, cut into bite-size pieces
Spinach

Toss chicken and spinach together, and add veggies of your liking, but keep it clean! Dress salad lightly with oil and vinegar or fat-free bottled vinaigrette.