Reader's best mini-meals: fourteen of you share your scrumptious mini-meal recipes—from a Mandarin Delight to a Pita Pizazz - nutrition

Shape, Nov, 2003 by Tajinder Rehal

Shape readers are pretty smart cookies when it comes to healthy eating. Many of you already know that eating five or six mini-meals throughout the day (instead of three large ones) is the best way to achieve a healthy weight because you feel full longer, avoid snacking on high-fat fare and stay energized all day long.

When we asked you to send in the recipe for your favorite mini-meal a few issues ago, we were deluged with hundreds of delicious and nutritious entries. Following are our 14 faves, including three power breakfasts; three scrumptious lunches; three low-cal, tasty dinners; three satisfying, lowfat snacks; and two light and creamy treats you can enjoy anytime.

Each mini-meal serves one and provides 100-400 calories plus healthy amounts of protein, cards and fat. All are so easy to make, they may quickly become your favorite mini-meals too.

"When we asked readers last February about their favorite mini-meals in the 'Tell Us' section of Hot Lines, which I edit, we were inundated with responses. So we decided to devote a Nutrition column to readers' picks," says Northern California-based Shape contributing editor Tajinder Rehal, author of "Readers' Best Mini-Meals," page 146. Rehal describes her own favorite mini-meal as "a whole-wheat tortilla filled with spinach leaves, spicy three-pepper hummus, mozzarella cheese and vegetarian salami." Rehal, who also edits our Success Stories and Target Training columns, includes exercise in her healthy lifestyle. Besides doing Pilates and Spinning and working out on the elliptical trainer, she's taking tennis lessons--from her husband, Bobby.

"Visual puns" is how Isabelle Dervaux describes her whimsical illustrations for "10 Ways to Stop Toxic Stress," page 186. "A woman's torso, as she is exercising, is very dynamic, so I drew it like a spring," Dervaux explains. A self-portrait of the artist exercising would show a water motif--her workouts revolve around the local swimming pool, where her daughter, Millie, 9, and son, Lucien, 7, often join her. Dervaux, who was born in the town of Valenciennes in the north of France, loves to indulge her passion for cooking--"all from scratch, with organic, seasonal produce." Now based in San Francisco, she also has illustrated for Newsweek and Vogue.

3 Rise 'n' Shine Breakfasts

1. Ban-Eggowich Toast 1 Eggo Nutri-Grain Whole Wheat waffle and top with 1 tablespoon reduced-fat peanut butter and 1 medium sliced banana.

Nutrition Score: 295 calories, 9 g fat.

"There's just no better way to kick off the day. Forget Wheaties! My Ban-Eggowich is the real breakfast of champions!"

--Angele Hebert, Ashland, Mass.

2. Egg & Cheese Wrap

Saute an egg white in a small frying pan coated with nonstick spray. Top with a "single" slice of fat-free Cheddar cheese (or a 1/2-ounce slice if you don't have fat-free singles). Wrap in a whole-wheat tortilla.

Nutrition score: 164 calories, 3 g fat.

"This is a great-tasting meal with enough protein and carbs to keep me satiated until my next meal Sometimes I vary it by using different types of tortillas, such as sun-dried tomato, or adding fat-free pepper Jack cheese."

--Shanda Kedde, Carlsbad, Calif.

3. Mandarin Delight Combine 1/2 cup canned Mandarin oranges, drained, with 1/2 medium Granny Smith apple cut into 1-inch chunks, and 3 ounces nonfat vanilla yogurt. Top with 1/4 cup wheat germ and 1 teaspoon honey.

Nutrition Score: 309 calories, 3 g fat.

"The citric acid from the oranges keeps the apples from turning brown. I've shared this recipe with friends, and they tell me they feel guilty after eating it because it's so sweet and delicious."

--Robin Shave, Newton, Mass.

* Note from the nutritionist "Wow! These are three nutrient-rich breakfast mini-meals!" says Cynthia Sass, M.A., R.D., a spokeswoman for the American Dietetic Association (ADA). "The combination of protein, carbs and fat provides satiety so you stay full longer."

3 Lunch Breaks

4. Pita Pizazz Stuff half of a whole-wheat pita with 3 spinach leaves and 4 ounces of reduced-fat smoked turkey breast. Drizzle with 1 tablespoon lowfat ranch dressing. Serve with 3 ounces baby carrots.

Nutrition Score: 333 calories, 6 g fat.

"This mini-meal is easy to prepare and very portable. I pack it in my lunch bag when I go to work."

--Kathy Ann Patton, Pataskala, Ohio

5. Grilled Chicken Caesar Wrap Mix 3 ounces store-bought precooked grilled chicken with prepackaged Caesar salad mix (1 cup mixed greens, 1/4 cup lowfat croutons and 2 tablespoons nonfat Caesar dressing). Wrap mixture in a whole-wheat tortilla.

Nutrition Score: 265 calories, 6 g fat.

"I wish cooking could always be this simple! This mini-meal is quick and tasty, it's filling and delicious, and my husband loves it."

--Michele Bonet-Grund, Elmira, N.Y.

6. Guiltless Pizza Top an English muffin with 1/2 cup pasta sauce and 1 ounce part-skim shredded mozzarella cheese. Heat in a toaster oven or under the broiler until the cheese melts and the muffin turns golden brown.

Nutrition Score: .300 calories, 11 g fat.

"I came up with this healthier version because I love pizza. As a lowfat lunch, it takes care of my cravings and fills me up without filling me out."