COOKING GUIDE

FOR SOLDIERS 

3

Section 1 ...................4

Preparing Healthy Meals

 Step 1: Have Helpful Cooking Devices and Tools 

 On-Hand

 Step 2: Make a Menu and Go Food Shopping

 Step 3: Always Practice Food Safety

 Step 4: Properly Store Perishable Food

Section 2..................22

Meal Ideas for Breakfast, Lunch, Dinner

 Breakfast Meals: ≤ 15 minutes and ≥ 30 minutes

 Lunch Meals: ≤ 15 minutes and ≥ 30 minutes

 Dinner Meals: ≤ 15 minutes and ≥ 30 minutes

 Salad Making 101

 

Section 3..................40

Microwavable Meals

Section 4..................48

Make Better Choices When Dining Out 

Section 5..................52

Additional Resources 

Table of Contents
Food is fuel for one of the most sophisticated machines in the world 

– your body! Properly fueling your body means eating plenty of fresh 

fruits/vegetables, whole grains, beans, and moderate amounts of 

lean protein and healthy fats. 

Many soldiers are busy and rely on food that comes from a 

restaurant (fast-food, take-out, or sit-down). You may also be eating 

more convenience foods or pre-packaged/highly processed foods 

because they require very little preparation and cooking time.

Frequent consumption of typical fast-food and/or take-out food 

(burgers, fries, regular sodas, fried chicken, pizza, etc.) makes it 

easier for you to ingest more fat, cholesterol, sodium, and calories 

than what your body actually needs. This can make you feel more 

sluggish and tired during the day. It can also make it more difficult 

for you to control your weight, and could increase your risk for 

chronic diseases like high-blood pressure, heart disease, and 

cancer. 

On average, Americans spend $1,200.00 per year on fast food! You 

can save money and stop relying so much on convenience foods by 

planning and preparing more nutritious meals. This guide will help 

you successfully navigate the road to eating healthier. 

 

Section 1

PREPARING DELICIOUS MEALS 

4
5

1 case (24 cans) 

of Coke®

 *Total: $5.19 or

• 1 cucumber ($ 0.68)

• 1 bag of frozen Veggie 

Steamers ($ 1.25)

• 1 pound of grapes ($ 0.88)

• 1 pound of bananas

($0.47)

• 1 pound bag of brown 

rice ($ 0.72)

• 1 box of whole wheat 

spaghetti ($ 0.88)

 *Total: $4.88

1 box of taquitos

 *Total: $6.87 or

• 1 loaf of 100% whole 

wheat bread ($2.50)

• 1 pound of chicken 

breasts ($0.98)

• 1 pound of baby carrots

($1.44)

• 1 pound of bananas

($ 0.47) 

• 4 ears of fresh corn

 ($ 1.00)

 *Total: $6.39

For under $10, you could buy...

Save time and money by writing out your 

grocery list before your shopping trip.

*Total cost reflect approximate commissary pricing (varies by location).
6

Step 1

HAVE HELPFUL COOKING DEVICES AND

TOOLS ON-HAND

STEP 1: Have Helpful Cooking Devices and Tools On-Hand

Whether you live in the barracks, a small apartment, or a house, 

having some basic cooking tools will help with easy meal preparations. A few appliance such as a rices cooker, crock-pot or a toaster 

oven may help with simple meals. If you live in the barracks, check 

with housing office for specific guidance for cooking devices (rice 

cookers, crock-pots, etc.).

Pots, pans, and other cooking tools may be available to borrow 

from Army Community Service (ACS). If you must purchase your

 own cooking tools and devices, research and shop for the best 

quality at an affordable price. The next few pages contain an 

illustrative guide to some of the helpful and common cooking 

devices and tools. You do not have to purchase every single device 

pictured on the next few pages! Pick only those devices and 

tools you think you will use the most often. Be sure to follow the 

manufacturer’s directions when operating, cleaning, and storing 

your kitchen devices and tools. 
7

HELPFUL KITCHEN TOOLS AND APPLIANCES

Cooking Appliances*

 Slow-cooker 

 Rice-cooker 

 Mini-food processor 

 Blender 

 Toaster 

 Toaster oven 

Food Preparation Tools

 Sharp (cutting) knives

 Washable cutting board(s)

 Pots and pans (non-stick)

 Mixing bowls (various sizes)

 Cooling rack(s)

 Measuring cups

 Stirring spoon(s)

 Measuring spoons

 Can opener

 Oven mitts 

 Trivet(s)

 Meat thermometer

 Colander(s)

 Spatulas

Microwave Use 

 Ceramic dishes/bowls  Glass/Pyrex containers

Food Storage / Preparation

 Refrigerator thermometer 

 BPA**- Free plastic dishes/

containers

 Glass/Pyrex containers

 Sealable plastic bags 

(large and small)

 Sealable plastic freezer bags 

 Parchment paper

 Aluminum foil

 Wax paper

 Plastic wrap

Cleaning Supplies

 Dish-washing tub and drying rack

 Dish-washing soap

 Disinfecting spray and/or wipes

 Hand-soap

 Bleach

 Paper towels

 Washable dish-rags

*May or may not be allowed in the barracks. See previous page for explanation.

** Bisphenol A (BPA) is a carbon-based synthetic compound used to make certain 

 plastics and plastic containers. 
8

HELPFUL COOKING DEVICES AND TOOLS 

Sheet Pans: Use to bake 

or roast foods that won’t 

run/seep liquid (e.g., 

baking potatoes, fish-fillets, 

vegetables, cookies, etc.). 

Muffin Pans: Bake muffins 

Non-Stick Skillet Pan: Cooks 

and heats sauces, eggs, 

chicken, ground beef, etc. 

Wok Pan: Stir fry meats and/

or vegetables. 

Grill Pan: Grills meats and 

vegetables on the stove-top. 
9

Boiling Pans: Boils water, 

soups, sauces/marinades, 

etc. on the stove-top. 

Sharp Kitchen Knives: 

Makes cutting, chopping, 

and slicing much easier. 

Refer to the knife guide at 

http://www.kniveskitchen.

com/blades.html for more 

information.

Cooking Scissors/Shears: 

Trim the fat off the meat 

(poultry) or quickly cut the 

stalks off of fresh broccoli. 

Meat Thermometer: Use 

to check cooked meat 

to ensure it has reached 

the correct internal 

temperature. 

Oven-Tempered Glass/

Pyrex: Great for baking 

casseroles and meats or 

for microwaving vegetables. 

Use to safely re-heat foods 

and/or store left-overs. 

Ceramic/Glass: Great for 

baking casseroles and 

meats or for microwaving 

vegetables. Stores and 

protects leftovers or meats 

during thawing. Useful to reheat food in the microwave 

or oven (remove plastic lid 

when re-heating food). 
10

Rice Cooker: Cooks white or 

brown rice, and other grains 

like quinoa, bulgur, etc. 

Crock-pot: Slow-cooks soups, 

meats, casseroles, etc. 

Mini-food processor: Quickly 

minces/chops raw veggies 

(onions, peppers, garlic, 

etc.). 

Blender: Blends soups, 

smoothies, etc. 

Cutting Boards: Provides a 

surface to cut, dice, chop 

meats, vegetables, fruits, 

etc. Protects counter-tops.
11

When researching and purchasing your cooking device and/or 

tools: 

• Refer to Consumer Reports Magazine (check your local 

library or search online). Some of the on-line reports are only 

available with a subscription while other reports are 

free of charge.

• Read the customer reviews.

• Check your local PX for cooking tools and devices (PX will 

match Amazon.com pricing for the exact same item).

• Check out AAFES on-line at: http://bit.ly/1CVcaPX.

• Check out Amazon.com and compare prices between local 

department stores.

After purchasing your cooking device and/or cooking tools:

• Register your device(s) immediately after purchase. 

• Keep any warranty information and receipt(s) of purchase.

• Organize your operating manuals into a notebook with sheet 

protectors or an accordion file for easy reference.

Care for and store devices and tools according to manufacturer 

directions: 

• To make clean-up easier, line baking sheets and oven pans 

with aluminum foil (do not put foil in microwave), parchment 

paper or spray with non-stick cooking spray.

• Use only wooden spoons or spatulas on non-stick cookware 

to prevent scratching and ruining the non-stick finish.

• Keep kitchen brushes and dish-rags handy and be sure 

to clean, replace, or disinfect these cleaning tools on a 

routine basis.

• Never operate a device with a frayed or damaged cord.

Research, Purchase, and Properly Care

 for Your Cooking Devices and Tools
12

STEP 2 

MAKE A WEEKLY MENU AND GO FOOD SHOPPING

STEP 2: Make a weekly menu and go food shopping at 

least once a week. 

Planning a menu and keeping your barracks room well-stocked with 

healthier foods will set you up for success. Refer to the Resource 

Guide located near the end of this booklet for menu ideas and 

recipes (apps and cook books). Keep these guidelines below in 

mind when planning your menu:

1. Examine your weekly schedule and look for days/times 

where you can devote more time to preparing healthy foods.

2. Make a grocery list that corresponds to your menu. Check 

what and how much you already have on-hand so you don’t 

duplicate or run low on required ingredients. 

3. Build in leftovers so you don’t have to “cook” everyday of the 

week. Stews, stir-frys, and pasta/rice/bean dishes can be 

made in larger batches and frozen or refrigerated for use later 

in the week. 

4. Purchase time-saving ingredients. A few ideas include prewashed salad mix, baby carrots, frozen vegetables/fruits, 

whole grain pasta/breads/brown rice, canned meats, canned/

low-sodium beans, boneless/skinless poultry, low-sodium 

pasta sauce, chopped garlic (jar), minced ginger (jar) etc. 

5. Include healthier convenience-type foods in your menu like 

frozen meals, healthy soups, or already cooked and prepared 

whole chicken. Read the food label and the ingredient list to 

help you. Follow the suggestions on the next few pages. 

6. Stick to your shopping list when at the store. It is easy to 

buy impulse items. Eat before you go shopping to help avoid 

purchasing impulse items.
13

WHOLE GRAINS

 100% whole wheat bead

 Brown rice

 100% whole wheat pasta

 100% whole wheat cereal

 Oatmeal (plain)

 Frozen whole wheat waffles

 100% whole wheat crackers

 (i.e. Triscuits®)

DAIRY

 Skim or 1% white milk or 

lactose-free milk

 Greek yogurt (low-fat)

 Kefir yogurt Drink

 String cheese

 Cottage cheese (1% low-fat)

 Cheddar Cheese (2% low-fat)

 Parmesan Cheese

VEGETABLES

 Pre-washed salad greens

 Baby carrot sticks 

 Baby tomatoes

 Sweet potatoes, red potatoes, 

or white potatoes

 Broccoli 

 Bell-peppers (any color)

 Corn 

 Cucumbers

 Green beans 

 Peas

 Onions and/or garlic

FRUITS

 Apples

 Bananas

 Berries 

 Melon

 Oranges 

 Clementines 

 Red or green grapes

 Pears

 Kiwi

 Pineapples

 Mangoes

PROTEINS

 Egg substitutes or whole eggs

 Canned water-packed tuna

 (low-sodium)

 Canned chicken (low-sodium)

 Fresh or frozen fish fillets 

(not breaded)

 Boneless, skinless chicken breasts

 Deli-meats (turkey breast, roast beef)

 Beans (canned)

 Rotisserie chicken

 93% lean ground beef

 All natural nut-butter 

(no sugar or salt added)

 Nuts (low-sodium)

 Hummus

OTHER

 Healthy frozen meals (see below) 

 Pasta sauce (see below) 

 Canned vegetable, bean, or grain 

based soups (see below)

READ THE FOOD LABEL. LOOK FOR:

 Cereal: ≤10g Sugar; ≥3g Fiber

 Yogurt: ≤ 20g Sugar

 Frozen Meal: ≤ 600mg Sodium; ≤10g Fat; ≤500 calories

 Pasta Sauce: ≤600mg Sodium

 Soup: ≤ 800mg Sodium

 Frozen or canned fruits/veggies without added salt, sugar, or fat
14

In addition to the nutrition facts label, read the ingredient list and 

look for products with the fewest number of ingredients!

Foods and beverages that are minimally processed and contain 

whole food ingredients are the best choice. 

Check out the examples on the next few pages to help you learn 

how to use the ingredient list to stock up on more wholesome 

foods. 

Nutrition Facts

Serving Size 1 container (170g)

Servings Per Container 1

Cultured Grade A Reduced Fat 

Milk, Pectin.

CONTAINS ACTIVE YOGURT 

CULTURES INCLUDING L 

ACIDOPHILUS

Protein 8g 16%

Calcium 30%

Nutrition Facts

Serving Size 1 container (170g)

Servings Per Container 8

Ingredients: Cultured Pasteurized Grade A Low Fat Milk, Sugar, Blackberries, Modified Corn 

Starch, Kosher Gelatin, Citric 

Acid, Colored with Beet Juice, 

Ticalcium Phosphate, Natural 

Flavor Pectin, Vitamin A Acetate, 

Vitamin D3.

Protein 5g 10%

Calcium 20%

Yogurt A

Number of ingredients: 11

Yogurt B

Number of ingredients: 2

Notes

Ingredients: Look for yogurt with less than five ingredients, no added sugar, and 

live active cultures.

Nutrition: Choose yogurt that has at least 8 grams of protein per 6 oz. serving 

and at least 30% Daily Value for Calcium. When additives replace real food 

ingredients, nutrition declines!
Nutrition Facts

Serving Size 1 slice (48g)

Servings Per Container 14

Organic Whole Wheat Flour, 

Water, Cracked Wheat, Wheat 

Bran, Honey, Molasses, Soybean Oil, Salt and Yeast.

Sodium 45mg 2%

Dietary Fiber 4g 15%

Sugar 1g

Iron 8% 

Wheat Bread A

Number of ingredients: 8

Wheat Bread B

Number of ingredients: 24

Nutrition Facts

Serving Size 1 oz (28g)

Servings Per Container 20

Enriched Wheat Flour, Water, 

Wheat Gluten, High Fructose Corn 

Syrup, Honey, Yeast, Contains 2% 

or Less of: Vegetable Oil (Soybean 

and/or Cottonseed Oils), Brown 

Sugar, Salt, Dough Conditioners 

(Mono- And Diglycerides, Ethoxylated Mono- and Diglycerides, 

Ascorbic Acid, Azodicarbonamide, 

Enzymes), Calcium Sulfate, Calcium 

Propionate (Preservative), Distilled 

Vinegar, Guar Gum, Yeast Nutrients 

(Monocalcium Phosphate, Calcium 

Sulfate, Ammonium Sulfate), Corn 

Starch, Soy Lecithin, Soy Flour.

Sodium 135mg 6%

Dietary Fiber 2g 6%

Sugar 3g

Notes

Ingredients: The first ingredient 

should always be “whole wheat” 

or “whole grain” flour. Also, look 

for brands that contain all food 

ingredients, very little additives 

and no high fructose corn syrup or 

hydrogenated oils.

Nutrition: Choose bread with at 

least 3 grams of fiber per slice.

15
16

STEP 3 

ALWAYS PRACTICE FOOD SAFETY 

STEP 3: Always practice food safety! Avoid crosscontamination during food preparation

You can’t see, smell, or taste harmful bacteria that may be lurking 

in your food or on your countertops. Follow the Food Safety 

Guidelines on these pages to protect yourself from a foodborne 

illness during food preparation.

• Wash hands thoroughly in hot, soapy water before, during, 

and after handling food: Avoid touching face or hair when 

preparing food.

• Always use a separate cutting board when cutting meats, 

veggies, fruits, etc. Keep raw meat, poultry, fish and their 

juices away from other foods.

• Always use a separate knife when cutting meats, veggies, 

fruits, etc. or, thoroughly wash your knife between foods in 

hot/soapy water.

• Cook raw/fresh meat to the correct temperature (insert 

meat thermometer half way into the thickest part of meat):

Chicken, Turkey (fresh or ground): 165°F.

Ground Beef: 160°F

Fresh Beef (steaks, roasts), Pork, Lamb, Seafood: 145°F

Note: Never re-insert a meat thermometer without first 

washing the probe in hot/soapy water and drying it with a

paper towel.

• Chill leftovers promptly: Perishable foods or dishes containing 

meats, seafood, eggs, milk/dairy should not be left out for 

more than 2 hours at room temperature.

• Cook or freeze fresh meat promptly: 

Cook or freeze fresh poultry, fish, ground meats within 2 days

Cook or freeze other beef, veal, lamb, or pork within 3-5 days

• Re-heat leftovers to the correct temperature: Reheat 

leftovers to 165°F or until steaming hot.

Source: http://1.usa.gov/12CDnHh
17
18

Steps to Defrost Meat Using a Refrigerator

 (Best Method):

1. Plan ahead: Most meats will take from 24 – 48 hours to thaw 

in the refrigerator. Larger portions of meat will take longer.

2. Put frozen meat (do not remove from freezer bag) into a container that is at least 1-inch deep. This keeps leaking juices 

from contaminating other foods in your refrigerator.

3. Place the sealed and plated frozen meat on the bottom shelf 

of your refrigerator.

4. Prepare thawed ground meat, seafood, and poultry within 1-2 

days of thawing. 

5. Prepare thawed lamb, pork, beef, steak, and all other types of 

meats within 3-5 days of thawing.

To minimize defrosting time, place smaller portions of meat into plastic freezer bags. Squeeze 

all of the air out when sealing the bag. Label 

outside of packaging with the current date. Most 

meats can be frozen for up to 3 months.

Freeze Meat Correctly
19

Steps To Defrost Meat Using a Microwave 

(An Alternative Method)

1. Remove meat from its freezer bag, wrap, and/or 

Styrofoam packaging and place it in a microwave safe 

dish that is at least 1-inch deep. (To more easily remove 

the frozen meat from its packaging, defrost it for a few 

minutes). 

2. Defrost your meat using the defrost setting on your 

microwave. Refer to your user manual for the meat’s 

preferred setting and timing. If your microwave doesn’t 

have a designated defrost mode, set the power to

 50 percent. 

3. Check the meat throughout the defrosting time. As outer 

portions of ground meat thaw, remove them to a separate 

dish. If the edges of meat feel warm, stop microwaving and 

allow meat to stand for a few minutes or until edges are 

cold again. 

4. Immediately cook meat that has been defrosted in the 

microwave. Don’t let it stand for any length of time at room 

temperature or in the fridge. 
20

STEP 4 

PROPERLY STORE YOUR PERISHABLE FOODS

STEP 4: Properly store your perishable food (meat and 

meat dishes, dairy, eggs, and any leftovers). 

Protect your perishable food from spoilage and bacteria by storing 

it correctly in the refrigerator and/or freezer. Refer to the guide on 

the next page. 

Keep a refrigerator thermometer visible in the warmest part of your 

refrigerator (usually on the top shelf). Check it often. Make sure 

your refrigerator is reading 36°F - 40°F. If it is too warm 

(≥ 41°F), bacteria can quickly multiply which could contaminate 

your food. 

Keep it tasting fresh! 

Visit the web or use a phone app: 

Is My Food Safe? http://homefoodsafety.org/app
21

Category Food

Refrigerator 

(40°F or 

below)

Freezer 

(0°F or 

below)

Salads Egg, chicken, ham,

tuna and macaroni salads 3 to 5 days does not 

freeze well 

Hot dogs

Opened package 1 week 1 to 2 

months

Unopened package 2 weeks 1 to 2 

months

Luncheon Meat

Opened package or deli 

slices 3 to 5 days 1 to 2 

months

Unopened package 2 weeks 1 to 2 

months

Bacon and 

Sausage

Bacon 7 days 1 month

Sausage, raw — from chicken, turkey, pork, beef 1 to 2 days 1 to 2 

months

Hamburgers and 

Other Ground 

Meats

Hamburger, ground beef, 

turkey, veal, pork, lamb, & 

mixtures of them

1 to 2 days 3 to 4 

months

Fresh Beef, Veal, 

Lamb & Pork

Steaks 3 to 5 days 6 to 12 

months

Chops 3 to 5 days 4 to 6 

months

Roast 3 to 5 days 4 to 12 

months

Fresh Poultry

Chicken or turkey, whole 1 to 2 days 1 year

Chicken or turkey, pieces 1 to 2 days 9 months

Fresh Fish and 

Shell Fish Fish or shellfish 1 to 2 days 2 to 3 

months

Soups & Stews Vegetable or meat added 3 to 4 days 2 to 3 

months

Leftovers

Cooked meat or poultry 3 to 4 days 2 to 6 

months

Chicken nuggets or patties 3 to 4 days 1 to 3 

months

Pizza 3 to 4 days 1 to 2 

months

Cooked fish or shellfish 3 to 4 days 4 to 6 

months

Source: http://www.foodsafety.gov/keep/charts/storagetimes.html

PERISHABLE FOOD STORAGE GUIDE 
22

Breakfast, Lunch and Dinner Ideas

The next few pages are divided up by meal (Breakfast, Lunch,

 Dinner). Each meal contains menu ideas that are either: 

1) Time Saving or 

2) Involve more time to cook/prepare. Choose what works best for 

your schedule. These options are meant to be “idea-generators”. 

Refer to the resource section at the end of this guide for additional 

help in finding healthy recipes, cookbooks, apps, and other menu 

ideas. 

Section 2

MEAL IDEAS FOR BREAKFAST, LUNCH AND DINNER
23

Complex

Carbohydrate Protein Fiber Healthy Fat**

100% Whole 

wheat bread, 

bagel, English 

muffin, tortilla

100% Whole 

wheat cereal

Oatmeal

Brown rice

Low-fat milk

Greek yogurt

Egg or egg 

substitute

Nut butter*

Nuts*

Fresh fruit

Frozen fruit

Fresh veggies

Frozen veggies

Olive oil

Canola oil

Low-fat 

margarine

Avocado (1⁄8) 

*Count as a protein and a fat. **Practice portion control (1-2 tsp.) 

EXAMPLES OF BREAKFAST FOOD TO MIX-N-MATCH 

To keep you energized throughout the 

morning, choose a breakfast that 

contains any combination of : 

Breakfast Tip:

Complex Carbohydrate + Protein + Fiber +/or Healthy Fat
24

Breakfast Meal Ideas 

(15 MINUTES OR LESS)

How to Prepare Scrambled Eggs in the Microwave: 

• Spray a small microwavable container (bowl or large coffee 

mug) with cooking spray.

• Crack 2 eggs into the container and whisk them well with a 

fork. Egg substitute or egg whites may also be used. 

• Add 1-2 Tbsp. of low-fat milk and stir. 

• Microwave on HIGH (uncovered) for 45 seconds. Carefully 

remove container (use oven-mitts) and stir eggs with a clean 

fork. Then, microwave again on HIGH until eggs are almost 

set, usually about 30-45 more seconds. 

• Remove container from microwave using oven-mitts. 

• Stir again with a clean fork, and serve immediately. 

Try a delicious Green Smoothie made with fresh spinach, 

frozen mango, and cranberry juice. Top pancakes or waffles 

with fresh fruit instead of syrup. Layer berries, Greek yogurt, 

and granola to make a healthy parfait. Add dried fruits (raisins, 

cherries, or cranberries) to your oatmeal. Fill a whole wheat 

English Muffin with cooked eggs, fresh tomato, and spinach for 

an on-the-go breakfast. 

ADD MORE FRUITS AND VEGETABLES 

TO YOUR BREAKFAST...
25

Time-Saving Breakfast Ideas:

• Whole grain cereal and low-fat milk or lactose-free milk. 

Look for cereal that contains ≥ 3g fiber and ≤ 10g sugar. 

Top with fresh fruit.

• Greek yogurt. Top it with fresh fruit , 1⁄4 cup low-fat granola, 

and/or a small handful of roasted almonds (1 oz. = 24).

• 100% Whole wheat bread with 1-2 Tbsp. of nut butter.

Choose all-natural, chunky or creamy nut butter (read 

label and look for no added sugar; nuts should be the only 

ingredient).

• Protein packed fruit smoothie. (use frozen fruit). 

In a blender, combine 1 cup frozen mixed berries,

 1 banana, 1 orange (peeled, all seeds removed, and cut 

into segments), and 3⁄4 cup Vanilla-flavored Greek Yogurt. 

• Egg breakfast sandwich. 1-2 scrambled eggs (stove-top or 

microwave) on a 100% whole wheat English muffin. 

Add-ins: fresh spinach, tomato, Canadian ham, onion, salsa, 

or hot-sauce.
26

Breakfast Meal Ideas 

(30 MINUTES OR MORE)

When You Have More Time to Prepare Breakfast 

WHOLE WHEAT PANCAKES: 

Ingredients: 

Use Whole Wheat Pancake & Waffle Mix. 

Look for a mix with ≥ 3g fiber/serving and ≤ 1g fat.

Directions:

Follow directions on the box and add in low-fat milk or lactose- free 

milk. Add fresh/frozen blueberries (thaw frozen), a sliced banana, 

and/or a teaspoon of cinnamon.

Store and Save for later:

Refrigerator: Refrigerate within two hours of cooking; place in 

plastic bag to prevent drying out. For best quality, refrigerate for 

only 1 day. Freeze: Place a sheet of wax paper between each 

pancake, then wrap pancakes tightly in aluminum foil or place in 

a heavy-duty freezer bag. For best quality, freeze for 1-2 months. 

When ready to eat, microwave each frozen pancake on HIGH for 

30-60 seconds or, until steaming hot. 

PUMPKIN SPICE MUFFINS

Ingredients:

1 box carrot cake mix

1 (15 oz.) can pure pumpkin puree

 1⁄4 cup applesauce

 1⁄4 cup water

Directions:

Pre-heat oven to 350 F. Line muffin pan with paper muffin liners. 

Simply mix all ingredients until just combined. 

Drop batter into muffin pan – filling each muffin cup to 2/3 full. 

Bake for 20–22 minutes. Check for doneness using a knife inserted in the center of a muffin. If it comes out clean, the muffins are 
27

finished. If not, cook for a few minutes longer and check again with 

a clean knife. Makes about 18 muffins. 

Store and Save for later: 

Pantry: Store in sealed container for 1-2 days. Refrigerate: Store in 

sealed container for 1 week. Freezer: Store in sealed container or 

heavy-duty freezer bag for 1 month.

BREAKFAST BURRITOS: 

Ingredients:

12 eggs (6 with yolks, 6 without (just the egg whites). Or, use 

egg-substitute.

1⁄4 cup skim milk

1 red pepper, diced

1 green pepper, diced

1 onion, diced

3⁄4 lb. turkey sausage

1 cup reduced fat cheddar cheese, shredded

10 whole wheat tortillas

Directions:

In a bowl, crack the eggs one at a time, add the milk, and beat 

together with a whisk or a fork until well blended. In a large skillet 

over medium high heat, brown the sausage, peppers, and onions 

until the sausage is no longer pink and the vegetables are tender. 

Turn the heat down to medium and add the eggs. Let the eggs cook 

for a minute or two. You can then scrape the eggs from the edge 

of the pan to the center and continue doing this until the eggs are 

just about set. Sprinkle the cheese on top and let rest for 20-30 

seconds while the cheese melts.

Spoon some of the sausage and egg filling in the center of a 

tortilla. Wrap up each tortilla burrito-style, with the sides folded in. 

Place each burrito seam side down and allow to cool for a couple of 

minutes. Makes 10 burritos.

Store and Save for later: 

Freeze: Wrap each burrito in plastic wrap and then either wrap in 

foil or place in a plastic freezer bag. When ready to eat, remove all 

wrappings and place in the microwave oven for ~ 90 seconds.
28

Lunch Meal Ideas 

(15 MINUTES OR LESS)

WHAT’S FOR LUNCH?

Skip the fast-food restaurant and save money, calories, and 

fat! Pack or prepare one of these quick and easy lunch ideas. 
29

Time-Saving Lunch Ideas:

• Low-sodium veggie or bean soup (≤ 800mg of sodium per 

serving). Serve with: 1 whole-grain roll, 12 baby carrots, 

and a fresh apple. 

• Lean roast beef & Swiss cheese sandwich. Use 100% 

whole wheat bread. Add flavor with mustard, wasabi paste, 

or low-fat mayonnaise. Add veggies like 2 slices of fresh 

avocado, a slice of tomato, and/or fresh spinach leaves. 

Serve with: Fresh fruit and a side-salad topped with 1-2 

Tbsp. of low-fat vinaigrette dressing.

• 2 Tbsp. hummus and fresh cut-up veggies. Use peeled and 

sliced carrots, celery, bell-peppers, sugar-snap peas, and/

or baby tomatoes. Use store-bought hummus. 

Serve with: fresh fruit and 1 oz. (a small handful) of pita 

chips, and 1 oz. of raw nuts (small handful).

• Peanut butter and banana sandwich. Use 100% whole 

wheat bread and 1-2 Tbsp. of peanut butter. Choose 

all-natural, chunky or creamy peanut butter (read label 

and look for no added sugar; peanuts should be the only 

ingredient). Serve with: 1-2 cups raw veggies and 1 cup 

low-fat milk.

• Cheese quesadillas. Spread 1 tsp. each of low-fat 

margarine on two 100% whole-wheat tortillas. Sprinkle 

1⁄4 cup shredded low-fat cheese in-between the two 

tortillas. Microwave for ~ 30-60 seconds (until cheese is 

melted). Top with 1⁄4 cup salsa, and/or 1 Tbsp. low-fat

 sour-cream. Serve with: 1-2 cups raw veggies and 1 cup 

of sliced fresh fruit.
30

Lunch Meal Ideas 

(30 MINUTES OR MORE)

When You Have More Time to Prepare Lunch 

SZECHUAN CHICKEN & VEGETABLES OVER RICE

Ingredients: 

2 tsp light sesame oil

1 pound thawed boneless, skinless chicken breast tenders

1⁄4 teaspoon dried red pepper flakes

1 (10 oz.) package fresh stir-fry vegetables 

1⁄4 cup low-sodium teriyaki sauce

Brown rice

Directions:

Begin cooking brown rice according to package directions. 

Meanwhile, heat oil in large nonstick skillet over medium-high heat. 

Add chicken and sprinkle with pepper flakes; stir-fry for 3 minutes.

Add vegetables and teriyaki sauce, stir-fry for 5 minutes or until 

vegetables are crisp-tender and chicken is thoroughly cooked (no 

longer pink and internal temperature reaches 165°F). Serves 4. 

Keep warm until rice is complete. Pour ~ 1 cup of chicken mix over 

1⁄2 cup cooked rice. 

Store and save for later:

Refrigerate: In a tightly sealed container for 3-4 days. Freeze: In a 

tightly sealed container for up to 4 months.
31

BEEF STEW

Ingredients:

2 pounds boneless beef sirloin steak, cut into 1-inch cubes

3 Tbsp. flour

2 Tbsp. vegetable oil, divided

1 package of beef stew seasoning mix 

3 cups of water

5 cups of frozen vegetables for stew

Directions:

Coat beef with flour. Heat 1 tablespoon of the oil in a large nonstick 

skillet on medium-high heat. Add 1⁄2 of the beef; brown on all sides. 

Repeat with remaining beef, adding remaining 1 tablespoon oil. 

Return all beef to skillet.

Stir in seasoning mix and water. Add vegetables; bring to boil. Reduce heat to low; cover and simmer 15 minutes or until vegetables 

are tender. Serves 8. 

Note: You can also make this in the slow-cooker or crock pot. Place 

the cooked beef cubes and other ingredients in a crockpot. Stir. 

Cook on low for 4-8 hours. 

Store and Save for Later:

Refrigerate: In a tightly sealed container for 3-4 days. Freeze: In a 

tightly sealed container for 4-6 months.
Dinner Meal Ideas

(15 MINUTES OR LESS)

WHAT’S FOR DINNER?

Make sure you have healthy food on-hand to prepare a 

delicious meal after work! 

How to Prepare a Baked Potato in the Microwave:

• Wash (scrub) medium-sized baked potato well. Using a fork, 

poke holes (at least 4 times) into both the top and bottom 

side of the baked potato. 

• On a microwavable safe plate, microwave on HIGH for 4 

minutes.

• Using a paper towel to help protect your fingers (Caution: it 

will be hot), flip it over and microwave on HIGH for 4 more 

minutes. 

• Remove the plate using oven mitts/gloves (very hot). Slice 

potato open and enjoy with spray butter, 1⁄4 cup low-fat 

cheddar cheese, and/or steamed veggies/beans of your 

choice. Season with black pepper, salsa, or hot-sauce. 

32
33

Time-Saving Dinner Ideas:

• Baked potato with low-fat cheese and steamed veggies. 

Microwave 1-2 cups of frozen veggies according to package 

directions. Place cooked veggies and 1-2 Tbsp. low-fat, 

shredded cheese on top of baked potato. 

Serve with: Fresh fruit.

• Healthy frozen meal.

Refer to page 3 for help in selecting a healthier frozen meal. 

Serve with: Fresh fruit and a side-salad topped with low-fat 

vinaigrette dressing.

• Chicken salad on top of fresh greens.

Use 1 can of canned, drained chicken breast. Mix together 

chicken breast and 2 Tbsp. low-fat Italian salad dressing. 

Place chicken on top of 2 cups of mixed salad greens. Top with 

1 small tomato cut into wedges, 1⁄4 red onion cut into thinly 

sliced rings, 1 hard-cooked egg, sliced, and 1/8 cup pitted ripe 

black olives (optional). Serve with: Fresh fruit (i.e. apple) and a 

few whole-grain crackers (pre-portioned). 

• Thai beef rolls.

Directions: Combine 1 1/2 Tbsp. lime juice, 1 Tbsp. dark 

sesame oil, 1 Tbsp. bottled ground fresh ginger, 1 Tbsp. of 

bottled minced garlic, 2 tsp. of fish sauce, and 3⁄4 tsp. sugar. 

Stir well with a spoon. Place a whole grain tortilla on a plate 

and brush lightly with 2 tsp. of juice mixture. Cover with a few 

pieces of torn lettuce or spinach leaves. Place a small handful 

of match-stick cut carrots on top of lettuce leaves. Place 3 oz. 

lean roast beef on top of mixture and wrap-up. Save remaining 

juice in refrigerator for up to 7 days. 

Serve with: Fresh fruit and low-fat milk. 

 

Cook brown rice in large batches per package directions. 

Freeze 1 cup portions in individually sealed plastic zip-lock 

bags. Thaw in refrigerator overnight. When ready to eat, place 

in microwaveable container, and heat in microwave on HIGH for 

45-60 seconds or until steaming hot. 

MAKE IT AHEAD TIP! 
34

Dinner Meal Ideas

(30 MINUTES OR MORE)

When You Have More Time to Prepare Dinner 

MAPLE-GLAZED SALMON WITH COOKED SPINACH

Ingredients:

1⁄2 cup orange juice

1/3 cup pure maple syrup

2 tsp. minced ginger (jar variety)

1 tsp. crushed garlic (jar variety)

4, 4-6 oz. salmon fillets, without skin 

1 package of frozen, chopped spinach

Salmon Directions:

Preheat oven to 400°F. Line a baking pan with parchment paper 

and coat paper with cooking spray. Place orange juice, syrup, ginger 

and garlic in a small pan over medium heat, and bring to a boil. 

Reduce the heat to medium-low and simmer for 8 minutes or until 

slightly reduced and syrupy.

Place salmon on prepared tray. Reserve half the maple glaze. Pour 

remaining glaze over salmon fillets. Bake for 12-18 minutes. Salmon 

should flake easily with a fork. Thermometer inserted into center of 

salmon should read > 145°F. Drizzle reserved glaze over salmon 

and serve with spinach. Serves 4.

Spinach Directions: Meanwhile prepare frozen spinach in microwave-safe covered dish according to package directions. Keep 

covered until salmon is ready to be served. 

Store and Save for later:

Refrigerate: Refrigerate within 30 minutes of cooking. Store in an 

air-tight glass/Pyrex container for up to 4 days. Freeze: Store in an 

air-tight glass/Pyrex container for up to 2-3 months. (Thaw overnight 

in refrigerator). 
35

VEGGIE LOADED CHILI

Ingredients:

1⁄2 Tbsp. olive oil

3 tsp. chopped garlic

2 cans of low-sodium diced tomatoes

2 cups chopped baby carrots

1 cup chopped celery

1 cup chopped zucchini

1 cup chopped onion

1 cup chopped bell pepper

1 large jalapeño, chopped (leave some seeds in for heat, if desired)

1 can low-sodium kidney beans, drained and rinsed

1 can low-sodium black beans, drained and rinsed

1 can low-sodium pinto beans, drained and rinsed

2 Tbsp. dried oregano

1⁄2 cup vegetable broth

Chili powder (to taste)

Directions:

Add olive oil to a large stock pan over medium heat. Once the oil 

is hot, add in the onions, peppers, carrots, celery and zucchini and 

cook until the veggies just start to become tender.

Next, add in the beans. Then add the tomatoes, garlic, oregano and 

broth. Stir. Add chili powder depending on your taste preference.

Bring this mixture to a boil while stirring to combine all the flavors. 

Once it boils, put a lid on it and turn down the heat to simmer. Let it 

simmer for about 1 hour. This allows the flavors to meld beautifully 

together. Stir occasionally to prevent sticking. Serve it up and eat it 

while it’s hot. Serves 8.

Store and Save for later:

Refrigerate: in an airtight container for 3-4 days. Freeze: Store in an 

airtight container for 4-6 months. You can re-heat it as is or re-heat 

and serve over a baked potato or cooked rice! 
36

Salad Making 101

Salad is a quick and easy way to incorporate more vegetables into 

your diet at lunch and/or dinner. Salads are packed with good-foryou vitamins and minerals. When topped with lean protein and 

a small amount of dressing, a salad is a complete meal that will 

satisfy your hunger. Follow the steps on the next page to build 

your next meal! 

Salads are a great way to 

use leftovers!

GETTING STARTED
37

Mix and Match Salad Starters 

Step 1

choose a base 

Step 2

add veggies 

Step 3

pick a protein

Step 4

top it off

Choose between a pre-packaged 

leafy greens like spinach, romaine or 

mixed greens OR a starch like baked 

potato, pasta, rice, quinoa, or sweet 

potato

Add 1⁄2 -1 cup of veggies like carrots, 

tomatoes, peppers, cucumbers, celery, 

radishes, zucchini, onions, broccoli, 

broccoli slaw, corn, peas

Add 2-3 oz. of protein like hard 

boiled eggs (1-2), grilled chicken, 

lean beef, cooked shrimp, 

water-packed tuna, grilled fish, 

beans, lentils

Top it off with 1-2 Tbsp. of low fat 

dressing like lite balsamic vinaigrette, crushed black pepper or saltfree lemon pepper OR other options

like hot sauce, Siracha sauce, red 

pepper flakes, Wasabi 
38

SALAD PREPARATION TECHNIQUES

How to seed and chop a cucumber

» wash it

» slice it in half lengthwise

» scoop out the seeds with a spoon

» chop it into 1⁄2 to 1 inch cubes

Learn how to chop an onion

Scan the link below

https://www.youtube.com/watch?v=aDjNl5gs4nM 

Learn how to slice fresh peppers

Scan the link below

https://www.youtube.com/watch?v=o28yI1XTQQU
HOW TO BOIL THE PERFECT EGGS

1. Gently place eggs in a single layer in saucepan.

2. Add enough cold water to cover the eggs by 1 inch. 

Turn the heat to high just until the water starts to boil.

3. As soon as you see boiling action, turn off the 

heat, and remove the pan. Place pan on a trivet or 

counter-top protector and put a lid on the pan. Let it 

sit for 15 min. 

4. Drain off the hot water into the sink. 

5. Add ice water to quickly cool eggs. 

6. Let the eggs sit in the ice water for 15 minutes. If ice 

melts, replace with new ice! 

7. Once eggs are cool to the touch, drain the water. Peel 

and/or refrigerate for later! 

https://www.youtube.com/watch?v=YbnL2lxaB74

39
Section 3

MICROWAVABLE RECIPES

MICROWAVABLE TURKEY MEATBALLS

Ingredients:

1 lb. 93% or 99% ground turkey

1⁄2 c. seasoned, dried bread crumbs

1 egg, beaten

1 tsp. salt

1 Tbsp. Worcestershire sauce

1 Tbsp. dried minced onion

Directions:

Mix together all ingredients. Shape into balls and arrange 

in a circle in a 9 or 10 inch glass pie plate. Cover plate with 

wax paper. 

Microwave on high 8 to 11 minutes, rotating plate (if no turn table) 

and turning meatballs over once or twice during cooking. (Ensure 

meatballs reach 165°F)

Recipe makes 12 large or 18 medium meatballs. 

Section 3

MICROWAVABLE MEALS 

40
41

STEAMED BROCCOLI IN THE MICROWAVE

Ingredients:

1 small – medium sized head of broccoli

1⁄8 cup water

Directions: 

Wash broccoli thoroughly and pat it dry with a paper towel. 

Using a sharp knife, cut off the large stalk. Cut the broccoli florets 

into bite-size pieces about 1 1⁄2 inch in size.

Arrange florets in a single layer in small and shallow, 1-quart 

microwave-safe dish. Pour 1⁄8 cup water over the broccoli florets.

COVER with a lid and microwave on HIGH or 2 1⁄2 - 3 minutes. Carefully remove from microwave (very hot) and use oven 

mitts to remove the lid. 

 Serve as is (plain) or season with spray-butter and a dash of your 

favorite seasoning if desired! 

Watch-out for over cooking! Broccoli when steamed should 

be a bright green color and a fork should easily slide into it. 

Over cooked broccoli is mushy and easily falls apart.

HINT - STEAMING BROCCOLI
MICROWAVABLE CHICKEN TERIYAKI

Ingredients:

1⁄4 cup low-sodium soy sauce 

2 Tbsp. ketchup 

2 Tbsp. garlic powder 

3 Tbsp. of white sugar 

1 skinless, boneless chicken breast (8 oz.) – thawed and cut into 

strips or you can use 4 boneless, skinless chicken tenderloins.

Directions:

In a bowl, combine and stir together soy sauce, ketchup, garlic 

powder, and sugar.

Toss chicken in sauce to coat, and place onto a microwave safe 

plate. 

Place paper towel over and cook in the microwave on high for 5 

to 8 minutes, or until chicken reaches an internal temperature of 

165°F. Makes 1 serving. 

42

 Place frozen chicken on a microwavable safe dish. Cover 

with paper towel and place in microwave for 6 minutes or 

push the defrost button and indicate weight of chicken.

HINT - QUICK THAW CHICKEN
43

MICROWAVABLE APPLE CRISP

Ingredients:

1 large Granny Smith apple - peeled, cored and sliced 

1 Tbsp. and 1 tsp. of butter, melted in microwave 

2 Tbsp. packed brown sugar 

2 Tbsp. quick cooking oats 

1 Tbsp. and 1 tsp. all-purpose flour 

1⁄8 tsp. ground cinnamon 

1⁄8 tsp. ground allspice 

Directions:

Spread the apple slices evenly in a small glass baking dish. 

In a medium bowl, mix together the melted butter, brown sugar, oats, 

flour, cinnamon and allspice. 

Sprinkle this topping evenly over the apples.

Cook on full power in the microwave for 1 1⁄2 - 2 minutes (until apples 

can easily be pierced with a knife). Makes 1 serving.

MICROWAVABLE CORN-ON-THE-COB

Ingredients:

1 – 4 ears of corn

Directions:

Place 1–4 ears of un-shucked corn in microwave on a microwave 

safe plate.

Microwave on HIGH

Microwave 1–2 ears (3 minutes)

Microwave 3–4 ears (4-5 minutes)

Allow to cool. Using gloves, set ears on a cooling rack or cutting 

board to cool. 

Shuck (remove) the husks off the cobs and enjoy.
44

MICROWAVABLE CHICKEN SOFT TACOS 

Ingredients:

1 cup shredded, roasted (cooked) skinless, 

boneless chicken breasts 

1⁄4 cup chopped fresh cilantro 

1⁄4 cup bottled chipotle salsa 

4 (6-inch) 100% whole-wheat flour tortillas 

1⁄2 cup chopped tomato 

1⁄4 cup (1 oz.) shredded cheddar cheese 

1⁄4 cup diced peeled avocado 

2 Tbsp. low-fat or fat-free sour cream 

Directions:

Combine first 3 ingredients in a medium bowl, tossing well to 

combine. Spoon about 1⁄3 cup chicken mixture onto each tortilla; 

microwave each taco at high 30 seconds or until warm. Makes 4 

servings.

Top each taco with tomato, cheese, avocado, and sour cream. Now 

you are ready to enjoy!

MICROWAVABLE CHICKEN PARMESAN 

Ingredients:

1 jar (28 oz.) tomato sauce 

3 teaspoons Italian seasoning 

1⁄4 teaspoon garlic powder 

1⁄2 cup cornflake crumbs 

1⁄4 cup grated parmesan cheese 

1 teaspoon dried parsley flakes 

4 boneless, skinless chicken breast halves 

1 egg, beaten in a bowl and set aside

1⁄3 cup shredded part-skim mozzarella cheese
Directions:

In a large microwave-safe bowl, combine the tomato sauce, Italian 

seasoning, and garlic powder. Cover and microwave on high for 2 

minutes; stir. Cover again and cook at 50% power for 3-5 minutes or 

until mixture simmers, stirring once; set aside.

In another bowl, combine the crumbs, Parmesan cheese and 

parsley. 

Dip the chicken into the beaten egg, then roll in the crumb mixture 

until both sides are coated. 

Place in a lightly-greased (spray with cooking spray) shallow 2-quart 

microwave-safe dish. 

Cover and microwave on high for 7-8 minutes, rotating a half turn 

after 4 minutes if microwave oven doesn’t have a turn-table. 

Pour tomato mixture over chicken, sprinkle with mozzarella. Cook, 

uncovered, at 50% power for 3-5 minutes or until chicken reaches 

internal temperature of 165°F.

Store and Save for Later: 

Refrigerate: In a tightly sealed container for 3-4 days. Re-heat 1 

serving in the microwave for 1 1⁄2 minutes on 80% power or until 

steaming hot. Freeze for 3-4 months and thaw in refrigerator. 

45
46

MICROWAVABLE PIZZA CASSEROLE

Ingredients:

1 pound of 93% lean ground beef (thawed)

1⁄2 cup chopped onion

1⁄2 cup chopped green pepper

1 jar (28 oz.) pasta sauce

1 can (4 oz.) sliced mushrooms, drained (optional)

4 oz. sliced turkey pepperoni (optional – use a very small handful)

2 cups of uncooked noodles (penne or rotini work well)

1 1⁄2 cups water

1⁄2 tsp. dried oregano

1⁄2 tsp. garlic powder

1⁄2 tsp. dried basil leaves 

3 tsp. Italian seasoning

3⁄4 cup shredded skim mozzarella cheese

Directions:

Remove the ground beef from its packaging, and place it in a large 

(2.5 quart or larger, deep) microwave-safe casserole dish.

Microwave on HIGH (uncovered) for 2 minutes. Stir and microwave 

another 1 1⁄2 minutes until done. Drain ground beef thoroughly.

 Add all of the following ingredients: onions, peppers, pasta sauce, 

sliced mushrooms, pepperoni, uncooked noodles, water, oregano, 

garlic powder, basil, and Italian seasoning. 

Cover and microwave on HIGH for 10 1⁄2 minutes. Remove the lid and 

top it off with the 3⁄4 cup mozzarella cheese Microwave on HIGH for 

an additional 30 seconds. 

Makes 6–8 servings. Serve with steamed broccoli 

Store and Save for Later: 

Refrigerate: In a tightly sealed container for 3–5 days. Re-heat 1 

serving in the microwave for 11⁄2 -2 minutes on 80% power. Freeze: 

In a tightly sealed container for 6-8 months. Microwave 1 serving of 

frozen casserole on 80% power for 4 minutes (or until steaming hot). 
47

MICROWAVABLE CHICKEN AND BEAN SOUP

Ingredients: 

1 (14 oz.) bag whole-kernel corn, frozen

1 (15 oz.) can black beans

1 (15 oz.) can kidney or cannellini beans

1 (14.5 oz.) can diced tomatoes with green chilies, low-sodium

1 (14.5 oz.) can chicken broth, low sodium

1 (10 oz.) can chunked chicken

1 (10 oz.) can cheddar cheese soup (reduced fat and/or low-sodium)

Directions:

Open all the cans. Drain and rinse beans in a strainer.

Place all ingredients in a large (2.5 quart or larger deep) 

microwave-safe bowl and stir well. 

Cover and cook on high for 18 minutes, stirring three times (every 6 

minutes) or until heated through. 

Serve. Makes 10 servings.

Alternate directions: 

Place all ingredients in a large pot on the stove and heat thoroughly. 

Store and Save for Later: 

Refrigerate 1⁄2 of the recipe: In a tightly sealed container for 3-4 

days. (Enjoy as it is or use it to top baked potatoes, pasta or rice.) 

Freeze the other 1⁄2 of the recipe in a tightly sealed container for 4-6 

months and thaw in refrigerator, microwavable. 

When storing leftovers, try to store them in single serving 

size containers. The easier they are to grab, the more likely 

you are to eat them. 

LEFTOVERS HINT 
48

When you eat in the DFAC or when you visit a restaurant (fast-food 

or sit-down), follow the guidelines on the next few pages to help you 

make healthier food choices. 

DFAC Dining: Go For GREEN®

Go for Green® is a Department of Defense (DoD) nutrition program 

designed to help you identify healthy food and beverage choices in 

the DFAC. Food and beverage choices are color-coded either green, 

yellow, or red based on nutrition quality (fiber, sugar, degree of processing, type and amount of fat and overall wholesomeness). Look 

for the green, yellow, and red labels at the DFAC and pick foods/

beverages identified as “Green” as often as possible. 

Section 4

MAKING BETTER CHOICES WHEN DINING OUT

High Performance 

Foods/Beverages

Moderate Performance 

Foods/Beverages

Low Performance 

Foods/Beverages

• Premium fuel for 

the Soldier Athlete

• Fresh and flavorful

• Nutrient dense

• Go for Green: Eat 

often

• Higher in calories

• Lower in vitamins 

and minerals

• Eat Sometimes

• Highest in calories

• Lowest in vitamins 

and minerals

• Eat Rarely
49

INSTEAD OF THIS: CHOOSE THIS:

Anthony’s Pizza

2 large slices of pepperoni pizza

1 large regular soda

Total: 1170 calories and 42g fat

2 large slices of cheese pizza

Water, 12 baby carrots

Total: 873 calories and 32g fat

Burger King

BK Whopper Value Meal 

with mayo and cheese

Large Coke

Large fries

Total: 1520 calories and 66g fat

BK Whopper Jr. 

without mayo and cheese

Fresh apple slices

Fat-free white milk

Total: 360 calories and 10g fat

Popeyes

Popeyes Chicken Tenders (3) 

Large Cajun fries

1 biscuit

22 oz. Coke 

Total: 1600 calories and 70 g fat

Popeyes Blackened Tenders (3)

Green beans (reg. size)

Baguette

Water

Total: 300 calories and 6g fat

FAST-FOOD DINING

For more nutrition information about your favorite AAFES 

restaurant, visit the web at: http://bit.ly/1NjarXe. (Click on 

the AAFES restaurant of your choice to see the most current 

nutrition information per item.) 

HINT - HEALTH TIP 
50

MAKE BETTER CHOICES WHEN DINING OUT

Cut calories and/or reduce fat by following these guidelines 

when dining out. 

Beverages:

• Choose water, light-lemonade, unsweetened iced tea, or 

diet soda instead of regular soda.

• Choose low-fat milk instead of a milkshake.

Sandwiches:

• Ask for mayonnaise on the side or skip it all together. 

1 Tbsp. of mayonnaise has 100 calories! Substitute 

mustard for the mayonnaise.

• Skip the special sauce.

• Skip the cheese.

• Order sandwiches with low-fat meat (turkey, lean roast beef, 

grilled chicken).

• Ask for extra veggies on sandwiches.

Sides:

• Instead of fries, order a side-salad with low-fat dressing or a 

baked potato without butter (or, butter on the side).

• Choose baked chips or pretzels over regular chips.

• Bring your own side from home (raw carrot sticks, fresh 

fruit) and save money!
Meals and/or main dishes:

• Avoid super-sizing; order a kids meal instead.

• Order 1⁄2 portions or split an entrée with a friend or

 co-worker.

• Choose baked, broiled, or grilled meats over fried meats.

• Watch out for fat-laden sauces (Alfredo, cheese, or cream). 

Instead, choose marinara, vinaigrette, salsa, or mustardbased sauces and/or ask for the sauce to be put on the 

side so you can control the calories. 

Salads:

• Order low-fat or vinaigrette dressing on the side.

• Skip the cheese, croutons, or fried noodles (or, order them 

on the side so you can control the portions).

• Top salads with grilled chicken instead of fried chicken, 

pepperoni, or ham.

51
52

Additional Resources: 

Cookbooks:

• Cooking Light: 5 Ingredient, 15 Minute Cookbook (Oxmoor 

House)

• 500, 5 Ingredient Recipes (Better Homes and Gardens) 

Web-Sites:

• http://bit.ly/1rSALR3 (Quick and healthy recipes from 

cookinglight.com)

• http://bit.ly/1E0RD9X (Healthy recipes from allrecipes.com)

• http://bit.ly/1z7SmTc (Timely recipe ideas from 

commissaries.com)

Phone Apps:

• Is my food safe? (http://homefoodsafety.org)

• MyMealPlannerLight (Monthly meal planning guide 

with grocery list).

• Fooducate (Get help on choosing healthier packaged food).

• SparkRecipes

Section 5

ADDITIONAL RESOURCES

For more information: 

E-mail all questions and comments regarding this Cooking 

Guide for Soldiers to: usarmy.apg.medcom-phc.mbx.hpw-webcontacts@mail.mil. Please put “Soldiers Cooking Guide” in the 

subject line.
53

My Plate tips

• Eat a variety of colorful FRUITS. Choose mostly fresh

or frozen.

• Fill most of your plate with VEGETABLES. Eat raw, steamed, 

roasted or grilled. Flavor with herbs and low-sodium spices. 

• Eat low-fat DAIRY options like low-fat milk, soy milk, and 

yogurt. Limit cheese. 

• Eat whole GRAINS (look for 100% whole wheat). Limit

refined (white) bread, pasta and rice.

• Choose mostly PROTEIN like fish, lean poultry, beans. Limit 

red meat, bacon, cold-cuts, and other processed meats. 

• Choose heart-healthy FATS (olive oil, canola oil). Avoid transfats (fried foods, many pre-packaged foods).
54

NOTES
55
56

TA-339-0116