Meal Plans

1 

 

1172.3 Calories 80.7g Carbs 60.3g Fat 81.4g Protein 

Meal Summary Ingredients Directions 

Breakfast 

334.1 Calories | 20.2g Carbs | 14.9g Fat | 

28.3g Protein 

2 Eggs Garlic Eggs 


14.2g Protein 

1 bowl Nonfat yogurt 


14.0g Protein 

Garlic Eggs 

scaled to 2 Eggs 

1 tsp Butter (4.7 g) 

2 extra large Egg (112 g) 

1 dash Pepper (0.1 g) 

1 dash Salt (0.4 g) 

1/4 tsp Garlic powder (0.8 g) 

Nonfat yogurt 

scaled to 1 bowl 

1 cup (8 fl oz) Nonfat yogurt (245 g) 

Garlic Eggs 

Heat a small skillet on med-low heat for 

about one minute. Once warm, add a small 

amount of butter to cover the bottom of 

the pan. Once butter starts to have small 

bubbles in it crack eggs gently, one at a 

time, into the skillet. Sprinkle salt and 

pepper to taste, and a dash of garlic 

powder over each yolk. Let eggs fry for 

about 3 minutes on this side, or until the 

egg whites have turned white and solid. 

Separate egg whites from each other with 

a spatula, if necessary, and flip each egg 

gently. Let fry for an additional 2 minutes, 

or until the yolks are firm with a bit of give 

to the touch. Remove from skillet and 

serve hot. 

Nonfat yogurt 

Scoop yogurt into a cup or bowl. To 

sweeten, try adding a sugar-free 

sweetener or a tiny bit of honey and stir. 

Lunch 


33.4g Protein 

1 serving Chicken Celery Sticks 


33.4g Protein 

Chicken Celery Sticks scaled to 

1 serving 

1 can (5 oz) yields Canned chicken 

(125 g) 

2 tbsp Mayonnaise-like dressing (29 

g) 


1/4 tsp Salt (1.5 g) 

3 stalks, large (11 inches long) 

Celery (192 g) 

Chicken Celery Sticks 

Combine chicken, mayo, garlic powder, 

and salt in a small bowl and mix until well 

combined. Cut celery stalks in half. Stuff 

each stalk with the chicken mixture and 

serve. 

Dinner 


11.9g Protein 

1 serving Collard Hummus Wraps 

withn Spiralized Golden Beets and 

Sprouts 


8.2g Protein 

1 serving Roasted Green Beans 


3.7g Protein 

Collard Hummus Wraps withn 

Spiralized Golden Beets and 

Sprouts 

scaled to 1 serving 

1/2 beet (2" dia) Beets (41 g) 

1/2 spray , about 1/3 second Pam 

cooking spray (0.1 g) 

1/2 dash Salt (0.2 g) 

1/2 dash Pepper (0.1 g) 

3 cup, chopped Collards (108 g) 1/4 

cup Hummus (62 g) 

1/4 fruit, without skin and seed 

Avocados (34 g) 

1/2 cup Alfalfa sprouts (17 g) 

Roasted Green Beans scaled to 

1 serving 

2 cup 1/2" pieces Green beans (200 

g) 

1/2 tbsp Olive oil (6.8 g) 

1/4 tsp Salt (1.5 g) 

1/8 tsp Pepper (0.3 g) 

Collard Hummus Wraps withn 

Spiralized Golden Beets and Sprouts 

Preheat oven to 400 degrees F. Spiralize 

golden beets. Line a baking sheet with 

parchment paper. Spread the beet noodles 

in an even layer and lightly coat with olive 

oil cooking spray. Season with salt and 

pepper. Roast for 10 minutes or until 

softened, tossing halfway through. Lay the 

collard leaves on a clean, dry surface. 

Spread the center of each with about half 

the hummus, leaving a 1- to 1 1/2-inch 

border. Divide the beet noodles between 

the leaves, atop the hummus. Add 2 slices 

of avocado to each leaf, then top with 

alfalfa sprouts. Fold the sides in and roll 

the leaves up like a burrito. Slice each in 

half, and secure with toothpicks before 

serving. Enjoy! 

Roasted Green Beans 

Preheat oven to 400°F. Wash, dry well, 

and trim green beans. Put green beans on 

a small baking pan or dish and drizzle with

 

Snack 


7.9g Protein 

1 serving Cream Cheese Pickles 


7.9g Protein 

Cream Cheese Pickles scaled 

to 1 serving 

1 large (4" long) Pickles (135 g) 

1/4 cup Cream cheese (60 g) 

0.313 oz Cured beef, thin-sliced 

beef (8.9 g) 

olive oil, salt, and pepper. Use your hands 

to be sure all the beans are evenly coated 

and spread them out into 1 layer. Roast for 

20-25 minutes, turning after 15 minutes, 

until beans are fairly brown in spots and 

somewhat shriveled. Serve hot or at room 

temperature. 

Cream Cheese Pickles 

Spread or pat cream cheese around each 

pickle. Wrap 2 sheets of meat around each 

pickle. Refrigerate pickles overnight, slice 

before serving. 

Friday, 



Breakfast 


17.3g Protein 

1 serving Scrambled Eggs with Onion 

Flakes 


15.8g Protein 

Scrambled Eggs with Onion 

Flakes 


2 jumbo Egg (126 g) 


1/4 tsp Onions (0.3 g) Organic 

Rice Milk 360 g Organic Rice 

Milk 

Scrambled Eggs with Onion Flakes 

Beat eggs in a bowl and mix in salt and 

onion flakes. Fry in preheated pan over 

medium heat until they've reached desired 

doneness. Enjoy! 

1 1/2 cup (360 g) Organic Rice Milk 

180 Calories | 34.5g Carbs | 3.8g Fat | 

1.5g Protein 

Lunch 


16.1g Protein 

1 serving Paleo Avocado Chicken 

Salad 


16.1g Protein 

Paleo Avocado Chicken Salad 


1 fruit, without skin and seed 


1 lemon yields Lemon juice (47 g) 

1/4 medium (2-1/2" dia) Onions (28 

g) 

2 oz Premium Chunky Chicken 

Breast (56 g) 



Paleo Avocado Chicken Salad 

Cut the avocado in half and scoop the 

middle of both avocado halves into a bowl, 

leaving a shell of avocado flesh about ¼- 

inch thick on each half. Add lemon juice 

and onion to the avocado in the bowl and 

mash together. Add drained chicken, salt 

and pepper, and stir to combine. Taste and 

adjust if needed. Fill avocado shells with 

chicken salad and serve. 

Dinner 


45.0g Protein 

1 fillets Mango ginger salmon 


39.3g Protein 

1 serving Kale Chips 


5.7g Protein 

Mango ginger salmon scaled to 

1 fillets 

1/4 cup, sliced Mangos (41 g) 

1/4 cup Soy sauce (64 g) 

3/8 slices (1" dia) Ginger root (0.8 g) 

6 oz Atlantic salmon (170 g) 

Kale Chips 


2 cup, chopped Kale (134 g) 


1/8 tsp Salt (0.8 g) 

Mango ginger salmon 

Preheat oven to 350 F In a large skillet, 

combine mango, soy sauce, and ginger, 

Cook, stirring, over medium heat for about 

3 minutes, or until ginger is softened. 

Place the salmon in a large glass baking 

dish. Pour mango mixture over the salmon, 

Bake for 10 to 15 minutes. 

Kale Chips 

Preheat oven to 350 degrees F. Remove 

center ribs and stems from kale if present. 

Tear kale leaves into 3 to 4 inch pieces. 

Toss kale leaves in olive oil and salt. 

Spread on baking sheet coated with 

cooking spray. Bake for 12-15 minutes at 

350 degrees F until browned around edges 

and crisp. Enjoy! 

Snack 


2.3g Protein 

1 serving Kiwi Berry Smoothie 

Kiwi Berry Smoothie scaled 

to 1 serving 

1/2 cup Blueberries (74 g) 

1/2 cup Raspberries (62 g) 

1/2 fruit (2" dia) Kiwi fruit (35 g) 

Kiwi Berry Smoothie 

Place all the ingredients in a blender and 

purée until smooth.

 


2.3g Protein 

1/2 medium (7" to 7-7/8" long) 

Banana (59 g) 

3 



Breakfast 


22.5g Protein 

1 serving Scrambled Eggs with 

Spinach and Mexican-Blend Cheese 


20.4g Protein 

1 cup Blueberries 


1.1g Protein 

1 cup (240 g) Organic Rice Milk 


1.0g Protein 

Lunch 


9.0g Protein 

1 serving Mixed Greens with Sliced 

Cucumber and Avocado 


2.9g Protein 

1 serving Red Bell Pepper and 

Hummus 


6.0g Protein 

Scrambled Eggs with Spinach 

and Mexican-Blend Cheese 


1/2 tsp Olive oil (2.3 g) 

1 cup Spinach (30 g) 

2 large Egg (100 g) 

1/4 cup, shredded Mexican cheese 

(28 g) 

Blueberries 

scaled to 1 cup 

1 cup Blueberries (148 g) Organic 

Rice Milk 

240 g Organic Rice Milk 

Mixed Greens with Sliced 

Cucumber and Avocado scaled 

to 1 serving 

4 oz Field Greens Salad Mix (113 g) 

1/2 cup, pared, chopped Cucumber 

(67 g) 



1 tbsp Italian dressing (15 g) 



Red Bell Pepper and Hummus 


1/4 cup Hummus (62 g) 

1 medium (approx 2-3/4" long, 

2-1/2 dia.) Red bell pepper (119 g) 

Scrambled Eggs with Spinach and 

Mexican-Blend Cheese 

Heat a non-stick skillet over medium heat. 

Coat spinach with olive oil and cook until 

slightly wilted, 3-4 minutes. Reduce heat 

to medium-low. Beat the eggs and add to 

the skillet with the spinach. Stir slowly over 

the heat until they reach your desired 

doneness. Sprinkle in the mexican-blend 

cheese and stir to combine and soften the 

cheese. Once cheese has melted move the 

eggs to a plate and enjoy! 

Blueberries 

Wash and enjoy 

Mixed Greens with Sliced Cucumber 

and Avocado 

Combine salad greens, cucumber, and 

avocado. Toss with low-carb salad 

dressing of your choice and season to taste 

with salt and freshly ground black pepper. 


Cut bell pepper in half and remove seeds. 

Slice pepper into strips and serve with 

hummus for dipping. 

Dinner 


27.6g Protein 

1 serving Flank Steak and Tomatoes 


24.7g Protein 

1 serving Garlic green beans 


2.9g Protein 

Flank Steak and Tomatoes 


0.313 tsp, ground Cumin (0.9 g) 

0.188 tsp Salt (1.1 g) 

0.031 tsp Cayenne pepper (0.1 g) 

1/4 spray , about 1/3 second Pam 

cooking spray (0.1 g) 

4 oz Beef flank (113 g) 


1/4 tsp Garlic (1.3 g) 

1/4 pepper Jalapeno peppers (3.5 g) 

1/8 cup cherry tomatoes Tomatoes 

(19 g) 

0.063 cup Fresh cilantro (1 g) 

Garlic green beans scaled to 1 

serving 


1 tbsp Butter (14 g) 

1/2 package (10 oz) Green beans 

(142 g) 

Flank Steak and Tomatoes 

Preheat broiler to high. In a small dish 

combine 1 teaspoon of the cumin, ½ 

teaspoon salt, and cayenne pepper, and 

sprinkle it over the steak. Spray a broiler 

pan with cooking spray, then place the 

trimmed flank steak with seasoning in the 

pan to broil for about 10 minutes. turn once 

and make sure it is cooked to the proper 

doneness. Let rest 5 minutes before 

cutting the steak diagonally across the 

grain into thin slices. Next, take a large 

nonstick skillet and heat oil the over 

medium heat. Add the garlic and jalapeno 

into the pan and allow to cook for 1 

minute. Then toss the remaining ¼ 

teaspoon of cumin and salt along with the 

tomatoes into the pan. Allow the tomatoes 

to soften for 3 minutes, remove them from 

the heat and stir in the cilantro. Serve with 

the steak and enjoy! 

Garlic green beans 

If using frozen green beans (I like the 

french cut ones), boil water, add green 

beans for 8-10 minutes, drain, add garlic 

and butter and stir. If using canned green 

beans, heat green beans in saucepan with

 

Snack 


9.1g Protein 

8 ounces Basic Green Smoothie 


2.3g Protein 

1 serving Cheese slices 


6.8g Protein 

Basic Green Smoothie 

scaled to 8 ounces 

1/2 cup Water (118 g) 

1/2 cup Mixed Fruit (70 g) 


1/8 pinch Cayenne pepper (0 g) 

1 3/4 grams Chia seeds 

1/4 tbsp, ground Flaxseed (1.8 

g) Cheese slices 


1 oz Cheddar cheese (28 g) 

garlic powder and butter. 


Combine all ingredients in a blender and 

pulse until smooth. Enjoy! 

Cheese slices 

Cut cheese into slices. Most firm cheeses 

will have similar nutrition, so feel free to 

substitute. 

4 



Breakfast 


30.0g Protein 

1 omelet Egg White Spinach Omelet 


15.9g Protein 



14.0g Protein 

Egg White Spinach Omelet 

scaled to 1 omelet 

4 large Egg white (132 g) 

1 tbsp Lowfat milk (15 g) 





Nonfat yogurt 


1 cup (8 fl oz) Nonfat yogurt (245 g) 

Egg White Spinach Omelet 

Whisk the egg whites, milk, salt, and 

pepper in a medium bowl until thoroughly 

combined. Chop spinach finely and add to 

egg mixture. Melt the butter in an nonstick 

pan over medium heat until foaming. 

Add the egg mixture and stir constantly 

with a rubber spatula, moving the eggs 

around the pan until they form small curds, 

about 2 to 3 minutes. Gently shake the 

pan and use the spatula to spread the egg 

mixture evenly across the pan. Remove 

the pan from heat. Using the spatula, fold a 

third of the omelet over and onto itself. 

Gently push the folded side of the omelet 

toward the edge of the pan. Tilt the pan 

over the serving plate and roll the omelet 

onto the plate, seam side down. Serve. 

Nonfat yogurt 




Lunch 


18.8g Protein 

1 serving Ham and Salami Roll-ups 


17.2g Protein 

1 cup Carrots 


1.6g Protein 

Ham and Salami Roll-ups scaled 

to 1 serving 

1 tbsp Hummus (15 g) 

1 oz Italian salami (28 g) 

1 oz Roasted Red Peppers (27 g) 

1 small (4" long) Banana pepper (33 

g) 

2 oz Sliced ham (57 g) 

Carrots 


1 cup Baby carrots (246 g) 

Ham and Salami Roll-ups 

Stack ham, hummus, salami, and banana 

peppers. Roll up and enjoy! 

Carrots 

Enjoy by themselves. Optionally, enjoy with 

a side of hummus (there are other carrot + 

dip recipes on ETM you can swap in). 

Dinner 


28.2g Protein 

1 serving Balsamic Salmon 


22.7g Protein 

1 serving Cucumber & Hummus 


5.5g Protein 

Balsamic Salmon scaled to 

1 serving 


1 tbsp Balsamic vinegar (16 g) 

1 tbsp Olive oil (14 g) 

1/2 tbsp Lemon juice (7.5 g) 

1/2 clove Garlic (1.5 g) 


Cucumber & Hummus 



1 cup slices Cucumber (104 g) 

Balsamic Salmon 

Combine olive oil, fresh garlic, lemon juice, 

balsamic vinegar, and salt in a small bowl. 

Coat salmon fillet on both sides with 

mixture. Broil salmon in oven 4" from 

broiler for 4-6 minutes or until the fish 

flakes. If the fish is over 1" thick, you may 

have to turn once halfway through the 

broiling. Serve with extra balsamic vinegar 

to taste. 

Cucumber & Hummus 

Cut cucumber into round slices and eat 

with hummus. 

Snack Cream Cheese and Ham Pickles Cream Cheese and Ham Pickles 

Spread or pat cream cheese around each

 


6.5g Protein 

1 serving Cream Cheese and Ham 

Pickles 


6.5g Protein 


1 large (4" long) Pickles (135 g) 

1/4 cup Cream cheese (60 g) 

1/4 oz Sliced ham (7.1 g) 

pickle. Wrap 2 sheets of meat around each 

pickle. Refrigerate pickles overnight, slice 

before serving. Enjoy! 

5 



Breakfast 


21.9g Protein 

1 serving Scrambled Eggs with 

Spinach and Mexican-Blend Cheese 


20.4g Protein 

1/2 cup Blueberries 


0.5g Protein 



1.0g Protein 

Lunch 


23.4g Protein 

1 serving Simple Ham Sandwich 


23.4g Protein 

Dinner 


33.0g Protein 

1 serving One Pan Balsamic Chicken 

and Veggies 


33.0g Protein 

Scrambled Eggs with Spinach 

and Mexican-Blend Cheese 





1/4 cup, shredded Mexican cheese 

(28 g) 

Blueberries 

scaled to 1/2 cup 

1/2 cup Blueberries (74 g) Organic 

Rice Milk 


Simple Ham Sandwich 


2 slice White bread (50 g) 

4 slice Sliced ham (112 g) 

1/2 cup shredded Lettuce (24 g) 

1 tbsp Light mayonnaise (15 g) 

One Pan Balsamic Chicken and 

Veggies 


0.417 tbsp Italian salad dressing 

(6.3 g) 

3/4 tbsp Balsamic vinegar (12 g) 

3/8 tbsp Honey (7.9 g) 

0.031 tsp Crushed red pepper 

flakes (0 g) 

0.313 lb Chicken breast (142 g) 



1/4 dash Pepper (0 g) 

1/4 lb Asparagus (113 g) 


(37 g) 

3/8 cup chopped Carrots (48 g) 

Scrambled Eggs with Spinach and 

Mexican-Blend Cheese 

Heat a non-stick skillet over medium heat. 

Coat spinach with olive oil and cook until 

slightly wilted, 3-4 minutes. Reduce heat 

to medium-low. Beat the eggs and add to 

the skillet with the spinach. Stir slowly over 

the heat until they reach your desired 

doneness. Sprinkle in the mexican-blend 

cheese and stir to combine and soften the 

cheese. Once cheese has melted move the 

eggs to a plate and enjoy! 

Blueberries 


Simple Ham Sandwich 

Spread the mayonnnaise onto one of the 

pieces of bread Pile the other things on 

top of the mayo and put the second piece 

of bread on top. Enjoy! 

One Pan Balsamic Chicken and 

Veggies 

In a mixing bowl whisk together salad 

dressing, balsamic vinegar, honey, and red 

pepper flakes, set aside. Heat olive oil in 

a 12-inch skillet over medium-high heat. 

Season chicken with salt and pepper to 

taste, then place chicken evenly in skillet. 

Cook about 6-7 minutes, rotating once 

halfway through cooking, until chicken has 

cooked through (meanwhile, chop 

asparagus and tomatoes). Add half the 

dressing mixture to skillet and rotate 

chicken to evenly coat. Transfer chicken to 

a large plate or a serving platter while 

leaving sauce in skillet. Add asparagus and 

carrots to skillet, season with salt and 

pepper to taste and cook, stirring 

frequently, until crisp tender, about 4 

minutes. Transfer veggies to plate or 

platter with chicken. Add remaining 

dressing mixture to skillet and cook, 

stirring constantly, until thickened, about 1 

minute. Add tomatoes to chicken and 

veggies and drizzle dressing mixture in pan 

over top (or return chicken and veggies to 

pan and toss to coat). Enjoy! 

Snack 


3.9g Protein 

1 serving Carrot and Hummus Snack 

Carrot and Hummus Snack 





Dip carrots into hummus and enjoy!


3.9g Protein 

6 

 



Breakfast 

484.9 Calories | 64.0g Carbs | 

25.1g Fat | 7.1g Protein 

1 serving Sweet Chocolate 

Oatmeal 



1 ounce Pecans 



1 1/2 cup (360 g) Organic Rice 

Milk 

180 Calories | 34.5g Carbs | 


Sweet Chocolate 

Oatmeal 



1/4 cup Rolled oats (20 g) 2 

tsp Cocoa (3.6 g) 

1 tbsp Brown sugar (9 g) 

Pecans 

scaled to 1 ounce 

1 oz (19 halves per) Pecans 

(28 g) 

Organic Rice Milk 360 g 

Organic Rice Milk 

Sweet Chocolate Oatmeal 

Mix water, oatmeal, and cocoa in a bowl. Put in the 

microwave for 1 minute. Check consistency and, if 

necessary, add more water and heat further. Stir in brown 

sugar and enjoy! 

Pecans 

Lunch 



1 serving Cucumber Tomato 

Salad with Tuna 



Cucumber Tomato Salad 

with Tuna 


2 medium whole (2-3/5" 

dia) Tomatoes (246 g) 

1 cup shredded Lettuce (36 

g) 

1 cucumber (8-1/4") 

Cucumber (301 g) 

1 can Tuna (165 g) 

Cucumber Tomato Salad with Tuna 

Chop vegetables and lettuce. Toss together with the tuna 

and enjoy! 

Dinner 



1 serving Avocado and Greek 

Yogurt Chicken Salad 



1 serving Asparagus 

Parmesan 



Avocado and Greek 

Yogurt Chicken Salad 


1/2 cup, chopped or diced 

Chicken breast (70 g) 

1/4 fruit, without skin and 

seed Avocados (34 g) 

1 oz Greek yogurt (28 g) 1/8 

tsp Garlic (0.3 g) 

1/8 tsp Onion powder (0.3 g) 

0.063 tsp Salt (0.4 g) 0.063 

tsp Pepper (0.1 g) 1/8 

medium (2-1/2" dia) Onions 

(14 g) 

1/4 fruit (2" dia) Limes (17 

g) 

Asparagus Parmesan 

Avocado and Greek Yogurt Chicken Salad 

Spray pan with non-stick spray and heat over medium-high 

heat. Cook chicken for 7-12 minutes or untlil cooked through 

and no longer pink. Set aside. In a medium bowl mash 

together avocado and greek yogurt until smooth. Stir in 

garlic, onion powder, salt, and pepper. Add chicken and red 

onion to avocado mixture and stir until all ingredients are 

combined. Squeeze in half the juice from the lime. Give it a 

taste, squeeze in the rest of the lime if needed. Serve in a 

wrap, in a pita, or anyway you typically enjoy chicken salad. 

Enjoy! Recipe inspired by: 

http://www.organizeyourselfskinny.com/2014/06/18/avocadoand-greek-yogurt-chicken-salad-no-mayonnaise/ 

Asparagus Parmesan 

Melt butter with olive oil in a large skillet over medium heat. 

Add asparagus spears, and cook, stirring occasionally for 

about 10 minutes, or to desired firmness. Drain off excess oil, 

and sprinkle with Parmesan cheese, salt and pepper. 


0.2 tbsp Butter (2.8 g) 

0.05 cup Olive oil (11 g) 

0.2 lb Asparagus (91 g) 

0.15 cup Parmesan cheese 

(15 g) 

0.2 dash Salt (0.1 g) 

0.2 dash Pepper (0 g) 

Snack 



1 serving Spinach and 

Seaweed Smoothie Shots 

Spinach and Seaweed 

Smoothie Shots scaled to 

1 serving 

0.4 tbsp Seaweed (2.8 g) 

0.1 tsp Cayenne pepper (0.2 

g) 

Spinach and Seaweed Smoothie Shots 

Combine all ingredients in a blender until smooth. Pour into 

shot glasses and enjoy! 

Cheese slices 

Cut cheese into slices. Most firm cheeses will have similar 

nutrition, so feel free to substitute.

 

16.0 Calories | 2.3g Carbs | 0.3g 

Fat | 2.0g Protein 




0.2 cup Spinach (6 g) 

0.1 cup Coconut water 

(liquid from coconuts) (24 g) 

0.4 tbsp Lemon juice (6 g) 

Cheese slices scaled to 1 

serving 


7 



Breakfast 


30.2g Protein 

1 slice Egg Whites on Toast 


30.2g Protein 

Egg Whites on Toast scaled 

to 1 slice 

1 cup Egg white (243 g) 

1 tbsp chopped Chives (3 g) 



1/2 tsp Coconut oil (2.3 g) 

1 slice Whole-wheat bread (28 g) 


Egg Whites on Toast 

Separate your yolk and egg whites in a 

bowl. Add fresh chives to egg whites. Beat 

egg whites until frothy. Heat a skillet with 

coconut oil greased and heat over 

medium. Pour egg whites into the pan. 

Proceed to scramble egg whites until 

desired texture is reached. Toast and 

butter slice of bread and simply put your 

cooked egg whites on top. Enjoy! 

Lunch 


13.1g Protein 

1 serving Simple Arugula and Bacon 

Bits Salad 


7.1g Protein 


Hummus 


6.0g Protein 

Simple Arugula and Bacon Bits 

Salad 


1 cup Arugula (20 g) 

1 tbsp Sunflower seed kernels (8.8 

g) 

1 tbsp Parmesan cheese (5 g) 

1 tbsp Real Bacon Bits (7 g) 







Simple Arugula and Bacon Bits Salad 

Toss all ingredients together well and 

enjoy! 





Dinner 


19.5g Protein 

1 1/2 cups Taco Salad Bowl 


16.8g Protein 

6 spears Roasted asparagus 

68.8 Calories | 4.7g Carbs | 5.2g Fat | 2.6g 

Protein 

Taco Salad Bowl 

scaled to 1 1/2 cups 

1 1/2 oz Ground chicken (43 g) 

3/8 tbsp Dry taco seasoning mix (1 

g) 

0.188 cup Brown rice (37 g) 

3/8 cup Canned black beans (98 g) 

3/8 cup Salsa (98 g) 

1 1/2 cup shredded Lettuce (42 g) 

0.188 fruit, without skin and seed 


Roasted asparagus scaled to 6 

spears 

6 spear, large (7-1/4" to 8-1/2") 

Asparagus (120 g) 

1/8 tsp Salt (0.8 g) 


Taco Salad Bowl 

Brown chicken in a skillet over mediumhigh 

heat. Add taco seasoning to coat. 

Reduce skillet to medium-low. Add rice, 

beans, and salsa to the cooked chicken. 

Mix thoroughly.. Place mixed greens in a 

bowl. Add skillet mixture and avocado. 

Toss to combine and enjoy! 

Roasted asparagus 

Preheat oven to 425F. Cut off the woody 

bottom part of the asparagus spears and 

discard. With a vegetable peeler, peel off 

the skin on the bottom 2-3 inches of the 

spears. This keeps the asparagus from 

being all "stringy" Place asparagus on foillined 

baking sheet and drizzle with olive 

oil. Sprinkle with salt With your hands, roll 

the asparagus around until they are evenly 

coated with oil and salt. Roast for 10-15 

minutes, depending on the thickness of 

your stalks and how tender you like them. 

They should be tender when pierced with 

the tip of a knife. The tips of the spears 

will get very brown but watch them to 

prevent burning. They are great plain, but 

sometimes I serve them with a light 

vinaigrette if we need something acidic to 

balance out our meal. 

Tuna Spinach Salad 

Tuna Spinach Salad

Snack 


15.5g Protein 

1 bowl Tuna Spinach Salad 


14.0g Protein 



1.5g Protein 


1 oz Tuna (28 g) 


1/2 medium whole (2-3/5" dia) 

Tomatoes (62 g) 

1 oz Edam cheese (28 g) 


1 dash Pepper (0.1 g) Organic 

Rice Milk 360 g Organic Rice 

Milk 

Chop all ingredients and drain the tuna 

can. Place all ingredients in bowl. Season 

with salt and pepper as desired. Enjoy! 

Grocery List From 2018-11-15 to 2018-11-21 

Vegetables 

2 medium (approx 2- 

3/4" long, 2-1/2 dia.) 

(238 g) 

Red bell pepper - Sweet, raw 

2 cup (492 g) Baby carrots - Baby, raw 

2/3 clove (2 g) Garlic - Raw 

1 1/2 cup shredded (71 

g) 

Lettuce - Romaine or cos, raw 

1 cup (20 g) Arugula - Raw 

1/3 cup (41 g) Banana pepper - Raw 

1/4 pepper (3.5 g) Jalapeno peppers - Raw 

6 1/4 cup (188 g) Spinach - Raw 

1 1/4 Serving (125 g) Field Greens Salad Mix - Dole 


dia) (369 g) 

Tomatoes - Red, ripe, raw, year round average 

1/4 cup (28 g) Seaweed - Spirulina, dried 

1/2 cup (17 g) Alfalfa sprouts - Sprouted seeds, raw 

20 1/4 spear, medium 

(5-1/4" to 7" long) (324 

g) 

Asparagus - Raw 

7 1/4 oz (206 g) Green beans - Snap beans, raw 


g) 

Lettuce - Red leaf, raw 

1 1/4 cup (151 g) Green beans - Frozen, all styles, unprepared snap beans 

1/2 beet (2" dia) (41 g) Beets - Raw 

2/3 large (7-1/4" to 8- 

/1/2" long) (48 g) 

5 stalk, medium (7-1/2" - 

8" long) (200 g) 

Carrots - Raw 

Celery - Raw 

1 tbsp chopped (3 g) Chives - Raw 

3 cup, chopped (108 g) Collards - Raw 

1 tbsp (1 g) Fresh cilantro - Coriander leaves, raw 

1 2/3 cucumber (8-1/4") 

(502 g) 

Cucumber - With peel, raw 

1/4 tbsp (1.5 g) Ginger root - Raw 

2 cup, chopped (134 g) Kale - Raw 

1 3/4 cup (about 23 Pickles - Cucumber, dill or kosher dill

slices) (271 g) 

1/2 medium (2-1/2" dia) 

(55 g) 

Onions - Raw 

Fruits and Fruit Juices 

4 1/4 tbsp (64 g) Lemon juice - Raw 

1/2 cup (62 g) Raspberries - Raw 

2 1/4 fruit, without skin 

and seed (306 g) 

1/2 medium (7" to 7- 

7/8" long) (59 g) 

Avocados - California, raw 

Banana - Raw 

2 cup (296 g) Blueberries - Raw 

1/2 fruit (2" dia) (35 g) Kiwi fruit - Green, raw 

1/4 fruit (2" dia) (17 g) Limes - Raw 

1/2 cup (70 g) Mixed Fruit - Frozen Fruit - Dole 

1/4 fruit without refuse 

(52 g) 

Mangos - Raw 

Dairy Products 

1/4 oz (7.1 g) Parmesan cheese - Grated 

9 large (450 g) Egg - Whole, fresh eggs 

1 oz (28 g) Edam cheese 

1/4 cup (60 g) Greek yogurt - Plain, whole fat 

2 oz (57 g) Cheddar cheese 

1/4 cup (61 g) Lowfat milk - Fluid, 1% milkfat, with added vitamin a and vitamin d 

3 1/2 tbsp (18 g) Parmesan cheese - Shredded 

2 cup (8 fl oz) (490 g) Nonfat yogurt - Skim milk, 13 grams protein per 8 ounce 

9 1/2 egg white 

(separated from yolk) 

(380 g) 

Egg white - Raw, fresh eggs 

8 tbsp (120 g) Cream cheese - Low fat 

3 2/3 tbsp (52 g) Butter - Unsalted 

2 oz (57 g) Mexican cheese - Blend, reduced fat 

Beverages 

1 cup (237 g) Water - Plain, clean water 

Poultry Products 

2/3 cup (137 g) Canned chicken - No broth 

1 1/2 oz (43 g) Ground chicken - Raw 

2 oz (56 g) Premium Chunky Chicken Breast - Canned - Kirkland Signature 

1 breast, bone and skin 

removed (236 g) 

Chicken breast - Broilers or fryers, meat only, raw 

Beef Products 

4 oz (113 g) Beef flank - Steak, separable lean only, trimmed to 0" fat, select, 

raw 

Pork Products 

1 tbsp (7 g) Real Bacon Bits - Bacon - Oscar Mayer 

Sausage and Lunch Meat

1/3 oz (9.4 g) Cured beef, thin-sliced beef 

6 1/3 slice (177 g) Sliced ham - Regular (approximately 11% fat) 

1 oz (28 g) Italian salami - Pork 

Seafood 

7 oz (198 g) Tuna - Fish, light, canned in water, drained solids 

10 oz (284 g) Atlantic salmon - Fish, wild, raw 

Spices and Herbs 

2/3 tbsp (12 g) Salt - Table 

1/4 tbsp (1.6 g) Pepper - Spices, black 

1/4 cup (64 g) Balsamic vinegar 

1/4 tbsp, ground (2.25 

g) 

Cumin - Spices, cumin seed 

1/2 tbsp (4.85 g) Garlic powder - Spices 

1/4 tbsp (0.24 g) Crushed red pepper flakes 

1/4 tbsp (1.73 g) Onion powder - Spices 

1/4 tbsp (1.32 g) Cayenne pepper - Spices, red or cayenne 

1/2 tbsp (1.3 g) Dry taco seasoning mix - Campbell soup company, pace 

Soups and Sauces 

1/2 cup (130 g) Salsa - Sauce, ready-to-serve 

Soy & Legumes 

19 1/2 tbsp (293 g) Hummus - Commercial 

4 tbsp (64 g) Soy sauce - Made from soy and wheat (shoyu) 

1/2 cup (130 g) Canned black beans - Low sodium, drained 

Nut and Seed Products 

1/3 cup, halves (33 g) Pecans - Nuts 

1/4 tbsp (3 g) Chia seeds - Seeds, dried 

1 tbsp (8.8 g) Sunflower seed kernels - Seeds, dry roasted, without salt 

1/4 cup (60 g) Coconut water (liquid from coconuts) - Nuts 

1/4 cup, whole (42 g) Flaxseed - Seeds 

Breakfast Cereals 

1/4 cup (20 g) Rolled oats - Plain, dry oatmeal 

Baked Products 

2 slice (50 g) White bread - Commercially prepared (includes soft bread crumbs) 

1 slice (28 g) Whole-wheat bread - Commercially prepared 

Grains and Pasta 

1/4 cup (49 g) Brown rice - Long-grain, cooked 

6 1/2 cup (1.56 kg) Organic Rice Milk - Kirkland Signature 

Fats and Oils 

4 2/3 tbsp (63 g) Olive oil - Salad or cooking 

1 tbsp (15 g) Italian dressing - Salad dressing, reduced fat 

1/4 tbsp (3.4 g) Coconut oil 

1/2 tbsp (7.5 g) Italian salad dressing - Reduced fat, without salt

3 tbsp (45 g) Light mayonnaise - Salad dressing, light 

3/4 spray , about 1/3 

second (0.225 g) 

Pam cooking spray - Oil, original 

Sweets 

1/2 tbsp (11 g) Honey 

1/4 cup unpacked (36 g) Brown sugar 

1/4 cup (22 g) Cocoa - Dry powder, unsweetened 

Uncategorized 

1/4 tsp (1.25 g) Garlic - Minced - Great Value 

1 1/4 oz (30 g) Roasted Red Peppers - Freshdirect

1 

 



Breakfast 


15.6g Protein 

1 cup Oat bran and cinnamon 


8.2g Protein 



2.6g Protein 



1.0g Protein 

1 Drink Apple Colon Cleanse 


3.8g Protein 

Lunch 


30.0g Protein 

3 serving Turkey Lettuce Rollups 


27.4g Protein 

1 cup Carrots 


1.6g Protein 

Oat bran and cinnamon 


1/2 cup Oat bran (47 g) 

1/2 tsp Cinnamon (1.3 g) 

1 cup Water (237 g) 

Pecans 


1 oz (19 halves per) Pecans (28 

g) Organic Rice Milk 


Apple Colon Cleanse scaled to 

1 Drink 

1 medium (3" dia) Apples (182 g) 

1 tbsp, ground Flaxseed (7 g) 

1 tsp Honey (7.1 g) 


1 tbsp Chia seeds (12 g) 

Turkey Lettuce Rollups 


6 leaf outer Lettuce (144 g) 

6 slice oval Sliced turkey (156 g) 


Carrots 






Cook oat bran in water in microwave for 2- 

3 minutes. Let cool for 2 minutes, it will be 

hot! Add cinnamon on top to taste when 

cooked. 

Pecans 

Apple Colon Cleanse 

Blend all ingredients together except the 

chia. Pour contents of blender into 

preferred drinking glass and stir in the 

chia. Keep stirring the drink until the chia 

seeds have started expanding (about. 5 

minutes). Drink and enjoy! 


Lay out a large slice of lettuce, top with 

turkey. Sprinkle pepper over top and roll 

up. Repeat with remaining lettuce, turkey, 

and pepper. Enjoy! 

Carrots 






1.0g Protein 

Dinner 


42.0g Protein 

1 serving Maple Glazed Salmon 


34.1g Protein 

1 serving Potatoes and Peppers 


7.9g Protein 

Maple Glazed Salmon scaled to 

1 serving 

1/2 tbsp Maple syrups (10 g) 

1/2 tbsp Hoisin sauce (8 g) 

1/2 tsp Dijon mustard (2.5 g) 



1/2 tsp Vegetable oil (2.3 g) 

Potatoes and Peppers scaled to 

1 serving 




1/2 large (2-1/4 per pound, approx 

3-3/4" lo Red bell pepper (82 g) 

1/4 onion Onions (83 g) 

1 1/2 Potato medium (2-1/4" to 3- 

1/4" dia) Potato (320 g) 

Maple Glazed Salmon 

Preheat broiler. Combine first 4 

ingredients in a small bowl; stir with a 

whisk. Place salmon, skin side down, on a 

broiler pan coated with oil. Brush with 

maple mixture. Broil 10 to 12 minutes or 

until fish flakes easily when tested with a 

fork, brushing with maple mixture after 5 

minutes and again after 10 minutes. 

Potatoes and Peppers 

Slice bell peppers into rings. Slice 

potatoes. Heat oil in a large frying pan 

over medium-high heat. Fry the potatoes 

for 5 minutes, then add the peppers and 

onions. Season with salt and pepper. Cook 

for at least 15 minutes, turning potatoes 

frequently, or until potatoes start to look 

mushy. 

Snack 

Cool Summer Cucumber and 

Tomato Toss 

Cool Summer Cucumber and Tomato 

Toss

 


Protein 

1 serving Cool Summer Cucumber and 

Tomato Toss 


Protein 


1/4 large (8-1/4" long) Cucumber 

(70 g) 

1/2 large whole (3" dia) Tomatoes 

(91 g) 





Place cucumber and tomatoes in a bowl. 

Pour in olive oil and balsamic vinegar. 

Season with salt and pepper. Toss gently to 

coat. Refrigerate until ready to serve. 

2 



Breakfast 


9.2g Protein 



8.2g Protein 












cooked. 



1.0g Protein 

Lunch 


12.3g Protein 



Protein 

1 cup Carrots 


1.6g Protein 

2 stalks Celery 


Protein 

Turkey Lettuce Rollups scaled 

to 1 serving 


2 slice oval Sliced turkey (52 g) 1 

dash Pepper (0.1 g) 

Carrots 


1 cup Baby carrots (246 g) Celery 

scaled to 2 stalks 

2 stalk, medium (7-1/2" - 8" long) 

Celery (80 g) 








Carrots 




Celery 

Wash thoroughly. 



1.0g Protein 

Dinner 


89.4g Protein 

2 serving Tilapia with Kale and 

Tomato 


81.6g Protein 



7.9g Protein 

Tilapia with Kale and Tomato 


12 oz Tilapia (340 g) 



2 1/2 tsp Olive oil (11 g) 

1 cloves, minced Garlic (3 g) 


1 cup, chopped or sliced Tomatoes 

(180 g) 


1 serving 





3-3/4" lo Red bell pepper (82 g) 1/4 

onion Onions (83 g) 

1 1/2 Potato medium (2-1/4" to 

3-1/4" dia) Potato (320 g) 

Tilapia with Kale and Tomato 

Season both sides of Tilapia with salt and 

pepper; set aside. Heat oil in large skillet 

over medium heat. Add garlic and kale; 

cook, stirring frequently, for 1 minute. Add 

tomatoe (with juice); bring to boil. Reduce 

heat to low. Place tilapia fillet on top of 

kale mixture, cook, covered, for 1 minute. 

Gently turn tilapia over and cook for 2 to 3 

minutes, or until tilapia is cooked through 

and flakes easily when tested with a fork. 

Remove from heat and serve. 









mushy.

 

Snack 


12.3g Protein 



Protein 



Protein 


to 1 serving 




Celery 



Celery (80 g) 

Pecans 


1 oz (19 halves per) Pecans (28 g) 






Celery 


Pecans 



2.6g Protein 

3 



Breakfast 


11.8g Protein 



8.2g Protein 

1 serving Grilled Polenta Chips 


2.6g Protein 



1.0g Protein 

Lunch 


5.5g Protein 


Tomato Toss 


Protein 

1/2 cup (120 g) Organic Rice Milk 

60 Calories | 11.5g Carbs | 1.3g Fat | 0.5g 

Protein 



3.8g Protein 






Grilled Polenta Chips scaled 

to 1 serving 

2 oz Yellow Polenta (57 g) 


1/2 tbsp Nutritional Yeast (3.8 g) 






Tomato Toss 



(70 g) 


(91 g) 








1 Drink 










cooked. 

Grilled Polenta Chips 

Heat a grill or grill pan to medium-high 

heat and lightly rub your grill with olive 

oil. Cut tube of polenta into 1/4" to 1/2" 

slices. Brush both sides of the polenta 

cakes with the olive oil. Sprinkle both sides 

with nutritional yeast, salt and pepper. 

Lay the polenta rounds in one layer on the 

grill, and grill for 5 minutes on each side or 

until both sides are golden and crunchy 

and have grill marks. Remove the cakes 

from the grill and place on a large plate to 

cool. Serve warm or at room temperature. 

Enjoy! 


Toss 












Dinner 


60.6g Protein 

2 serving Grilled Chicken Thighs 


58.2g Protein 

1 cup Yam Fries 

Grilled Chicken Thighs 


4 thigh, bone removed Chicken 

thigh (248 g) 

2 tsp Onion powder (4.8 g) 


2 tsp Olive oil (9 g) 

2 tsp Sugar (8.4 g) 


Grilled Chicken Thighs 

Preheat grill to high. Add thighs, oil, and 

seasoning in a bowl and mix to coat 

thighs. Grill thighs until skin is crispy and 

meat is tender, about 8-10 minutes per 

side. Enjoy! 

Yam Fries 

Preheat Oven to 450 Degrees Cut Yams 

into wedges or fry-shapes. No need to

 


2.4g Protein 

Yam Fries scaled to 1 

cup 

1 cup, cubes Yam (150 g) 

1/2 tsp Salt (3 g) 



wash or peel as this makes them more 

crispy Put yams along with oil, salt, and 

pepper into bag and seal Shake bag until 

yams are covered Line baking sheet with 

yams (make sure they are evenly spaced 

and none are touching) Bake for 15 

minutes and then pull and and flip yams 

and bake for another 10 minutes Let cool 

for 5 minutes and then enjoy. 

Snack 


18.8g Protein 



18.3g Protein 






Apples 

1 medium (3" dia) Apples 






1 medium (3" dia) (182 g) Apples 


0.5g Protein 

4 



Breakfast 


9.2g Protein 



8.2g Protein 












cooked. 



1.0g Protein 

Lunch 


5.3g Protein 


Tomato Toss 


3.7g Protein 

1 cup Carrots 


1.6g Protein 


Tomato Toss 



(210 g) 

1 1/2 large whole (3" dia) 

Tomatoes 

(273 g) 

1 1/2 tbsp Balsamic vinegar (24 g) 1 

1/2 tbsp Olive oil (20 g) 



Carrots 




Toss 





Carrots 




Dinner 


99.2g Protein 

2 serving Pork Chops with Stewed 

Tomatoes, Capers and Rosemary 


96.3g Protein 

2 serving Easy Grilled Peppers 


2.9g Protein 

Pork Chops with Stewed 

Tomatoes, Capers and 

Rosemary 


1/2 tbsp Rosemary (0.9 g) 



12 oz Pork center rib (chops) (340 g) 

1 tbsp Pickle relish (15 g) 

1/2 can Tomatoes (95 g) 

1 tbsp, drained Capers (9 g) 

Easy Grilled Peppers scaled to 2 

serving 

1 1/2 large (2-1/4 per pound, 

approx 3-3/4" lo Red bell pepper 

(246 g) 

Pork Chops with Stewed Tomatoes, 

Capers and Rosemary 

Coarsely chop tomatoes in can with 

kitchen shears. Pat pork dry, then sprinkle 

with 1/2 teaspoon salt and 1/4 teaspoon 

pepper. Heat 1 tablespoon oil in a 12-inch 

heavy skillet over medium-high heat until 

it shimmers, then brown chops, turning 

once, about 5 minutes total. Transfer to a 

plate and cover with foil. Add remaining 

tablespoon oil to skillet and saut garlic 

over medium-high heat 30 seconds. Add 

tomatoes and remaining ingredients and 

simmer, stirring once or twice, 3 minutes. 

Add pork with any juices from plate, 

turning to coat, and simmer, uncovered,

 


1/4 tsp Salt (1.5 g) 


1/4 cup Parsley (15 g) 

until just cooked through, 2 to 3 minutes. 

Season with salt and pepper. 

Easy Grilled Peppers 

Prepare outdoor grill for covered direct 

grilling on medium. Cut each pepper 

lengthwise into quarters; discard stems 

and seeds. In medium bowl, toss peppers 

with oil, 1/2 teaspoon salt, and 1/4 

teaspoon coarsely ground black pepper. 

Place peppers, skin side up, on hot grill 

rack. Cover grill and cook peppers 4 to 5 

minutes or until beginning to soften. Turn 

peppers over; cover and cook 3 to 4 

minutes longer or until slightly charred. As 

peppers are done, return to same bowl. 

Add parsley and toss to coat. 

Snack 


19.4g Protein 



18.3g Protein 



Protein 


to 2 serving 




Celery 



Celery (80 g) 








Celery 




Protein 

5 



Breakfast 


16.7g Protein 

Pecans 



2.6g Protein 



3.8g Protein 



1.0g Protein 

1 serving Avocado-egg Toast GF 


9.4g Protein 

Pecans 




1 Drink 





1 tbsp Chia seeds (12 g) Organic 

Rice Milk 


Avocado-egg Toast GF scaled 

to 1 serving 

1 slice Rice bran bread (27 g) 














Avocado-egg Toast GF 

Toast bread. Mash 1/4 avocado into 

spreadable consistency and spread onto 

toast. Cook 1 large egg in 1/4 tsp olive oil 

in a pan over medium heat, and season 

with a pinch of salt and freshly cracked 

black pepper, to taste. Cook egg to desired 

doneness. Top toast and enjoy. 

Lunch 


20.4g Protein 



18.3g Protein 

1 cup Carrots 






Carrots 



Celery 







Carrots 




Celery

 


1.6g Protein 


Celery (80 g) 




Protein 

Dinner 


46.2g Protein 

1 serving Brown Sugar Salmon 


34.1g Protein 

1 serving Green Beans with Olive Oil 


Protein 

3 serving Pan Fried Broccoli 


10.0g Protein 

Brown Sugar Salmon scaled to 1 

serving 

0.063 cup packed Brown sugar (14 

g) 

1/2 tbsp Dijon mustard (7.5 g) 

1/4 tsp Salt (1.5 g) 


6 oz Atlantic salmon (170 g) Green 

Beans with Olive Oil 


1 1/8 cup 1/2" pieces Green beans 

(113 g) 


1/4 tsp Salt (1.5 g) 

Pan Fried Broccoli scaled to 3 

serving 

3/4 package (16 oz) Broccoli (340 g) 


3/4 tsp Salt (4.5 g) 

3/4 tbsp Crushed red pepper flakes 

(0.7 g) 

Brown Sugar Salmon 

Preheat the oven's broiler and set the oven 

rack at about 6 inches from the heat 

source; prepare the rack of a broiler pan 

with cooking spray. Season the salmon 

with salt and pepper and arrange onto the 

prepared broiler pan. Whisk together the 

brown sugar and Dijon mustard in a small 

bowl; spoon mixture evenly onto top of 

salmon fillets. Cook under the preheated 

broiler until the fish flakes easily with a 

fork, 10 to 15 minutes. Each serving is a 6 

oz fillet (170 grams before cooking). 

Green Beans with Olive Oil 

PREPARATION: Trim green beans. Cook 

beans in a 6-quart pot of boiling salted 

water , uncovered, until just tender, 4 to 6 

minutes. Drain in a colander, then transfer 

to a large bowl and toss with oil, sea salt, 

and pepper to taste. 

Pan Fried Broccoli 

Rinse and pat dry the broccoli. Heat the 

olive oil in a large skillet over medium 

heat, add the crushed red pepper and heat 

1 minute. Cook and stir the broccoli in the 

skillet until it begins to get crispy, 5 to 7 

minutes. Season with salt to serve. 

Snack 


30.0g Protein 

1 serving Quick Buffalo Chicken Salad 


28.4g Protein 

1 cup Carrots 


1.6g Protein 

Quick Buffalo Chicken Salad 


2 tbsp Pepper or hot sauce (29 g) 

1/2 cup Canned chicken (102 g) 1 

cup Spinach (30 g) 

1 medium Tomatoes (123 g) 

Carrots 



Quick Buffalo Chicken Salad 

Mix hot sauce with chicken. Put on top of 

spinach, and add tomatoes to top. Toss 

together and enjoy! 

Carrots 




6 



Breakfast 


10.9g Protein 

1 cup Carrots 


1.6g Protein 



9.4g Protein 

Carrots 












Carrots 












Lunch 


10.6g Protein 



Tomato Toss 



(140 g) 


Toss 




coat. Refrigerate until ready to serve.

Tomato Toss 


2.5g Protein 

1 serving Baked Eggs in Ham 


Protein 

1 large whole (3" dia) Tomatoes 

(182 g) 




1/2 dash Pepper (0.1 g) Baked 

Eggs in Ham scaled to 1 

serving 

1 slice oval Sliced ham (27 g) 

1/2 extra large Egg (28 g) 



0.063 tsp Paprika (0.1 g) 

Baked Eggs in Ham 

Preheat oven to 375 degrees F. Line a 

muffin tin with thick slices of ham. Crack 

an egg into each muffin spot, and season 

with salt, pepper, and paprika. Bake for 20 

minutes. Allow to cool for two to three 

minutes, remove slowly from muffin tin, 

and enjoy! 

http://friskylemon.com/2012/02/01/bakedeggs-in-ham-cups/ 

Dinner 


59.9g Protein 

1 serving Spicy Chicken Salad 


54.7g Protein 



5.3g Protein 

Spicy Chicken Salad scaled to 1 

serving 


1 breast, bone and skin removed 

Chicken breast (236 g) 

1/2 pepper Jalapeno peppers (7 g) 

1/2 stalk, medium (7-1/2" - 8" long) 

Celery (20 g) 


1 tsp Pepper (2.1 g) 

2 tsp Lemon zest (4 g) 


Grilled Polenta Chips scaled to 2 

serving 



1 tbsp Nutritional Yeast (7.5 g) 



Spicy Chicken Salad 

Heat oil in a sauté pan over medium-high 

heat. Add chopped chicken and cook for 7- 

12 minutes unil cooked through and no 

longer pink; set aside. Chop jalapeno and 

celery. Toss togetherwith with the spinach, 

pepper, lemon zest, and balsamic. Top with 

chicken and toss once more to coat. 

Enjoy! 














Enjoy! 

Snack 


16.1g Protein 



Protein 



2.6g Protein 

1 serving Gluten-Free Squash Gnocchi 


10.9g Protein 



2.0g Protein 

Celery 



Celery (80 g) 

Pecans 



Gluten-Free Squash Gnocchi 


1/8 medium (1 lb) Squash (57 g) 

1/2 cup Chickpea flour (46 g) 

1/8 tsp Rosemary (0.1 g) 

1/8 tsp, leaves Thyme (0.1 g) 

1/4 tbsp Butter (3.5 g) 

1/8 tsp Salt (0.8 g) 



Celery 


Pecans 

Gluten-Free Squash Gnocchi 

Preheat your oven to 425 degrees. Place 

half of seeded squash cut-side down in a 

pyrex pan that is filled with 1″ of water. 

Bake for 30-45 minutes, or until soft to the 

touch. Remove from oven and flip squash 

over to let cool. One cooled, scoop out the 

squash into a large bowl and allow to cool 

completely. To ensure smooth and fluffy 

gnocchi, beat butternut squash with a 

hand mixer until well whipped. Add 1 cup 

of flour and herbs and use your hands to 

work in the flour until combined. Add in the 

flour 1/4 cup at a time until a dough forms 

and the mixture is no longer sticky. *Do 

not overmix. Form the dough into a ball 

and divide the dough into four portions. On 

a lightly floured surface, take each of those 

portions and roll into a thin log. Using a 

knife, cut off small, uniform bite-sized 

pieces. For the traditional look, roll the 

gnocchi pieces down a fork to get a light 

grooved impression. Place gnocchi in a 

single layer on parchment paper and bring 

a large pot of water to a gentle boil. Once 

boiling, add salt and slowly drop in the 

gnocchi while stirring so they do not stick 

to the bottom. Let the gnocchi boil, stirring 

occasionally. After about ten minutes, the 

gnocchi will float to the top- this is how you

 

know they are done. Drain and toss with 

butter, serving hot. 

7 



Breakfast 


17.5g Protein 



8.2g Protein 



9.4g Protein 






Avocado-egg Toast GF scaled 

to 1 serving 












cooked. 









Lunch 


9.7g Protein 

1 cup Carrots 


1.6g Protein 

1 serving Baked Eggs in Ham 


Protein 

Carrots 





1 slice oval Sliced ham (27 g) 

1/2 extra large Egg (28 g) 



0.063 tsp Paprika (0.1 g) 

Carrots 





Preheat oven to 375 degrees F. Line a 

muffin tin with thick slices of ham. Crack 

an egg into each muffin spot, and season 

with salt, pepper, and paprika. Bake for 20 

minutes. Allow to cool for two to three 

minutes, remove slowly from muffin tin, 

and enjoy! 

http://friskylemon.com/2012/02/01/bakedeggs-in-ham-cups/ 

Dinner 


47.8g Protein 

1 serving Rosemary Crusted Lamb 

Chops 


38.8g Protein 



7.9g Protein 

1 serving Roasted Cauliflower and 

Tahini 


Protein 

Rosemary Crusted Lamb Chops 


1/3 cloves, minced Garlic (1 g) 

2/3 tbsp Rosemary (1.1 g) 


1 1/3 tbsp Olive oil (18 g) 


151 1/3 grams Lamb, separable 

lean and fat 


1 serving 





3-3/4" lo Red bell pepper (82 g) 1/4 

onion Onions (83 g) 


3-1/4" dia) Potato (320 g) 

Roasted Cauliflower and Tahini 


1/4 cup chopped, (1/2" pieces) 

Cauliflower (27 g) 

1/4 tbsp Sesame butter (3.8 g) 

Rosemary Crusted Lamb Chops 

Before you start, decide if you want your 

lamb chops rare or medium. If you want 

your lamb chops rare in the center, you 

can cook them entirely on the stove top. If 

you want them a bit more cooked, and you 

have double rib chops (2 ribs per piece of 

meat, each piece of meat about 1/4 of a 

pound), you will want to finish them in the 

oven, so preheat to 400 degrees 

Fahrenheit.You can also cover the pan and 

remove from the heat and just let sit for a 

few minutes. In a small bowl, mix the 

rosemary, salt, pepper, garlic, and 2 

tablespoons of the olive oil together. Coat 

the lamb chops with the mixture, 

massaging it into the meat with your 

fingers. If you are working with double rib 

chops, cover and let stand at room 

temperature for 30 to 45 minutes. (If you 

are working with single rib chops, and you 

want the result to be rare, let the chops sit 

in the rub in the refrigerator, do not let 

come to room temp or the thin ribs will 

easily overcook when you sear them in the 

next step.) Heat the remaining 2 

tablespoons olive oil in an oven-safe saute 

pan over high heat. When the oil is 

shimmering hot, sear the lamb chops on all 

sides, about 2 to 3 minutes per side. (If you 

are working with single rib chops, sear only 

on two sides, and only a minute or so on 

each side if you want the result to be rare

or medium rare.) At this point, if you want 

your lamb chops rare, they are likely 

cooked enough. Remove them from the 

pan, cover them with foil and let sit for 5 to 

10 minutes before serving. If you would 

like your chops more cooked, you can put 

them in a 400F oven for 3 to 5 minutes, or 

keep them in the hot pan, remove from 

heat, and cover the pan for a few minutes. 

Then remove from the pan to a plate or 

cutting board, cover with foil and let rest 5 

to 10 minutes before serving. 









mushy. 

Roasted Cauliflower and Tahini 

Preheat oven to 425 degrees F. Chop 

cauliflower into bite size pieces. Toss with 

sesame butter. Spread in pan and roast for 

about 20 minutes or until lightly toasty 

brown. Enjoy! 

Snack 


4.0g Protein 

1 cup (144 g) Blackberries 


2.0g Protein 

Blackberries 144 g 

Blackberries Organic 

Rice Milk 480 g Organic 

Rice Milk 



2.0g Protein 


Vegetables 

7 cup (1.72 kg) Baby carrots - Baby, raw 

2 1/3 clove (7 g) Garlic - Raw 

2 cup (60 g) Spinach - Raw 

2 medium (246 g) Tomatoes - Green, raw 

1 cup, cubes (150 g) Yam - Raw 

1/4 cup chopped, (1/2" 

pieces) (27 g) 

10 1/2 stalk, medium (7- 

1/2" - 8" long) (420 g) 

4 1/4 medium (approx 2- 

3/4" long, 2-1/2 dia.) 

(506 g) 

1 3/4 large (8-1/4" long) 

(490 g) 

Cauliflower - Raw 

Celery - Raw 


Cucumber - Peeled, raw 

3/4 onion (248 g) Onions - Sweet, raw 

1/2 pepper (7 g) Jalapeno peppers - Raw 

2 2/3 Potato large (3" to 

4-1/4" dia) (984 g) 

Potato - Flesh and skin, raw

1/4 medium (1 lb) (113 

g) 

7 2/3 medium whole (2- 

3/5" dia) (943 g) 

Squash - Winter, butternut, raw 


1/2 cup (120 g) Tomatoes - Red, ripe, canned, packed in tomato juice 

4 oz (113 g) Green beans - Snap beans, raw 

4 tbsp (15 g) Parsley - Raw 

2 1/4 cup (351 g) Broccoli - Frozen, chopped, unprepared 

1/4 cup (61 g) Pickle relish - Sweet 


14 2/3 cup shredded 

(528 g) 

Lettuce - Green leaf, raw 


4 medium (3" dia) (728 

g) 

3/4 fruit, without skin 


Apples - With skin 


1 cup (144 g) Blackberries - Raw 


4 1/4 large (213 g) Egg - Whole, fresh eggs 

1/4 tbsp (3.55 g) Butter - Unsalted 

Beverages 

8 cup (1.89 kg) Water - Plain, clean water 


1/2 cup (103 g) Canned chicken - No broth 

1 breast, bone and skin 

removed (236 g) 

4 thigh, bone removed 

(248 g) 


Chicken thigh - Broilers or fryers, meat and skin, cooked, roasted 

Pork Products 

12 oz (340 g) Pork center rib (chops) - Fresh, loin, boneless, separable lean only, cooked, 

braised 

Sausage and Lunch Meat 

2 slice oval (54 g) Sliced ham - Extra lean 

22 slice oval (572 g) Sliced turkey - Light meat 

Seafood 


12 oz (340 g) Tilapia - Fish, raw 

Lamb, Veal, and Game 

5 1/2 oz (156 g) Lamb, separable lean and fat - Average of retail cuts, trimmed to 1/8" fat, 

choice, cooked 


1 tbsp (7.8 g) Cinnamon - Spices, ground 

1 1/4 tbsp (8 g) Pepper - Spices, black 

1 1/4 tbsp (23 g) Salt - Table


2/3 tbsp (10 g) Dijon mustard - Grey poupon 

2 tsp (4 g) Lemon zest 


3/4 tbsp (5.2 g) Onion powder - Spices 

1/4 tbsp (1.73 g) Paprika - Spices 

1/4 tbsp, leaves (0.675 

g) 

Thyme - Spices, dried 

1 tbsp, drained (9 g) Capers - Canned 

1 1/4 tbsp (4.13 g) Rosemary - Spices, dried 


6 1/4 tsp (29 g) Pepper or hot sauce - Ready-to-serve 

1/2 tbsp (8 g) Hoisin sauce - Ready-to-serve 

Soy & Legumes 

1/2 cup (46 g) Chickpea flour - (besan) 


1 1/4 cup, halves (124 g) Pecans - Nuts 

3 tbsp (36 g) Chia seeds - Seeds, dried 

1/4 tbsp (3.75 g) Sesame butter - Seeds, tahini, from roasted and toasted kernels (most common 

type) 



3 slice (81 g) Rice bran bread 

1 1/2 tbsp (11 g) Nutritional Yeast - Vegan - Whole Foods Market 


2 1/2 cup (235 g) Oat bran - Raw 

12 cup (2.88 kg) Organic Rice Milk - Kirkland Signature 

Fats and Oils 


1/4 tbsp (3.5 g) Vegetable oil - Natreon canola, high stability, non trans, high oleic (70%) 

Sweets 

1 1/4 tbsp (26 g) Honey 


1/2 tbsp (10 g) Maple syrups 

1/4 cup (50 g) Sugar - White, granulated sugar 

Uncategorized 

1/2 package (175 g) Yellow Polenta - 365 Everyday Value

 

1 

 



Breakfast 


17.4g Protein 

2 bowl Peaches and Cream Oatmeal 


17.4g Protein 

Peaches and Cream Oatmeal 


1 cup Rolled oats (80 g) 

1 medium (2-2/3" dia) Peaches (150 

g) 

2 tsp packed Brown sugar (9.2 g) 

1 cup Silk plain (243 g) 

Peaches and Cream Oatmeal 

Puree the peaches. Mix together with water 

and oats. Optionally, use milk instead of 

water for a creamier taste. Microwave for 

45 seconds, stir, then microwave for 30 

more seconds. Sprinkle with brown sugar 

and eat. 

Lunch 


33.8g Protein 

2 serving Quick and Easy Low Carb 

Caprese Salad 


33.8g Protein 

Quick and Easy Low Carb 

Caprese Salad 


9 tomatoes Cherry Tomatoes (97 g) 

1 cup, diced Mozzarella cheese (132 

g) 


2 tbsp, chopped Basil (5.3 g) 

Quick and Easy Low Carb Caprese 

Salad 

Slice tomatoes and mozzarella. Drizzle 

with olive oil. Chiffonade (thinly slice) basil 

and sprinkle on top. Serve immediately. 

Dinner 


76.7g Protein 

1 serving Chicken and Avocado 

Sandwich 


50.8g Protein 

2 serving Sea Salt Edamame 


25.9g Protein 

Chicken and Avocado Sandwich 


1 1/2 half breast (fillet) Chicken 

breast (177 g) 

2 slice Whole-wheat bread (56 g) 1 

fruit Avocados (201 g) 



Sea Salt Edamame scaled to 2 

serving 


200 grams Soybeans 

Chicken and Avocado Sandwich 

Preheat oven to 420 degrees F. Bake 

chicken for about 20 minutes or until 

cooked through and no longer pink. Toast 

2 slices of bread. Open up a soft avocado 

and spread its contents evenly on both 

slices of bread. Wait for chicken to cool 

and cut into strips. Place these into the 

sandwich. Salt and pepper to taste. 

Sea Salt Edamame 

Cook edamame in microwave, about 2 

minutes. Sprinkle salt over. Just eat the 

beans, not the pods. 

Snack 


10.6g Protein 

2 serving Bell Pepper and Hummus 

Snack 


8.0g Protein 

Bell Pepper and Hummus Snack 


2 large (2-1/4 per pound, approx 



Pecans 



Bell Pepper and Hummus Snack 

1 bell pepper sliced with 2 tbsp hummus. 

Pecans 



2.6g Protein 

2 



Breakfast 


59.4g Protein 

Sausage and Egg White 

Scramble 


1 1/2 cup Egg white (365 g) 

Sausage and Egg White Scramble 

Salt and pepper egg whites in a small 

bowl. Set aside. Heat 1 tbsp of oil in a 

non-stick skillet. Toss in sausage and cook

 

2 serving Sausage and Egg White 

Scramble 


55.1g Protein 

1 ounce Granola 


4.2g Protein 

Lunch 


7.9g Protein 



7.9g Protein 

Dinner 


36.4g Protein 

2 serving Mozzarella Sweet Grilled 

Cheese 


26.7g Protein 

2 serving Lemon Steamed Broccoli 


9.7g Protein 




4 oz Sausage (113 g) 

Granola scaled to 1 

ounce 1 oz Granola 

(28 g) 





Mozzarella Sweet Grilled 

Cheese 


4 tsp Butter (19 g) 


tsp packed Brown sugar (18 g) 2 oz 

Mozzarella cheese (57 g) Lemon 

Steamed Broccoli scaled to 2 

serving 

3/4 lb Broccoli (340 g) 




1/4 tsp Lemon juice (1.3 g) 

until no longer pink. Pour egg whites over 

cooked sausage in pan and scramble until 

eggs are cooked through. Enjoy! 

Granola 


Dip carrots into hummus and enjoy! 

Mozzarella Sweet Grilled Cheese 

Heat a skillet over medium heat. Spread 

butter onto one side of a piece of bread 

and place butter side down in the skillet. 

Place one piece of cheese on top of the 

bread, then sprinkle with brown sugar. Top 

with the other slice of cheese. Butter the 

other slice of bread and place on top with 

the butter side up. Fry on each side until 

golden brown, 3 to 5 minutes per side. 

Lemon Steamed Broccoli 

Trim the broccoli into large florets. Place 

the broccoli in a steaming basket over 

boiling water; cover and steam for 3 

minutes. Remove the lid for a moment, 

then cook, partially covered, until the 

stems are tender-firm, another 8-10 

minutes. Remove to a platter; season with 

salt and pepper, olive oil, and the lemon 

juice. 

Snack 


64.4g Protein 

2 serving Plain Tuna Salad 


64.4g Protein 

Plain Tuna Salad 


2 can Tuna (330 g) 

2 tbsp Mayonnaise-like dressing (29 

g) 



Plain Tuna Salad 

Mix all ingredients together in a bowl. 

Serve with bread or side of choice if 

desired, just be sure to add that item to 

your plan so those calories are tracked! 

Enjoy! 

3 



Breakfast 


33.7g Protein 

3 serving Eggs with Onion and Green 

Pepper 


29.5g Protein 



4.2g Protein 

Eggs with Onion and Green 

Pepper 



1/2 cup, chopped Onions (80 g) 

1/2 cup, sliced Green bell pepper 

(46 g) 


1/2 tbsp Olive oil (6.8 g) Granola 


1 oz Granola (28 g) 

Eggs with Onion and Green Pepper 

Melt butter over medium heat. Meanwhile, 

chop vegetables. Pour olive oil into the 

pan and add the vegetable. Sauté until 

onion is translucent and peppers are 

tender. Crack 8 eggs into separate 

container, whisk together well. Add the 

eggs to the pan to coat the vegetables. 

Scramble egg mixture until eggs have 

reached desired doneness. At this point, 

continue to stir until eggs are cooked as 

desired. Serve and enjoy! 

Granola 

Lunch 


35.8g Protein 

Simple Caprese Sandwich 

scaled to 1 sandwich 

1 slice, large (6" x 2-1/2" x 1-3/4") 

Simple Caprese Sandwich 

Cut large slice of sourdough in half (or use 

two small slices). Top one slice with 1oz of

 

1 sandwich Simple Caprese Sandwich 


16.9g Protein 


Hummus 


12.1g Protein 



6.8g Protein 

Sourdough bread (96 g) 

1 oz Mozzarella cheese (28 g) 

2 slice, medium (1/4" thick) 







Cheese slices 



sliced mozzarella, and then two slices of 

tomatoes. Flavor is mild, so season with 

salt pepper if desired. 





Cheese slices 

Cut cheese into slices. Most firm cheeses 

will have similar nutrition, so feel free to 

substitute. 

Dinner 


52.1g Protein 

1 serving 5-Layer Keto Mexican Bowls 


28.1g Protein 

1 serving Yogurt & Honeydew Melon 


24.0g Protein 

5-Layer Keto Mexican Bowls 


1/4 lb Ground beef (113 g) 

0.063 cup Water (15 g) 

0.031 cup Dry taco seasoning mix 

(1.3 g) 

1/4 cup Sour cream (57 g) 

1/4 cup shredded Lettuce (12 g) 1/4 

cup, shredded Cheddar cheese (28 

g) 

1/8 pinch Cayenne pepper (0 g) 1/8 

fruit Avocados (25 g) 

Yogurt & Honeydew Melon 


8 oz Nonfat greek yogurt (227 g) 1 

cup, diced (approx 20 pieces per 

cup) Melons (170 g) 

5-Layer Keto Mexican Bowls 

In a medium skillet, cook the ground beef 

over medium heat until it's done, breaking 

it apart while cooking, about 10 minutes. 

Stir in the water and taco seasoning. 

Reduce the heat to a simmer and cook for 

10 minutes. Transfer the meat to bowls. 

Top with sour cream, sliced avocado, then 

the lettuce, then the cheddar cheese. 

Finally sprinkle the cayenne pepper over 

the top to your liking. Enjoy! 

Yogurt & Honeydew Melon 

Cut the honeydew into pieces and mix with 

yogurt. Enjoy! 

Snack 


21.3g Protein 

1 serving Popeye Power Smoothie 


21.3g Protein 

Popeye Power Smoothie scaled 

to 1 serving 

1 fruit without refuse Mangos (207 g) 

1 bunch Spinach (340 g) 

1/3 cup Nonfat greek yogurt (80 g) 

1 cup Coconut water (liquid from 

coconuts) (240 g) 

Popeye Power Smoothie 



4 



Breakfast 


59.4g Protein 

1 serving Veggie Omelet 


34.9g Protein 

1 cup Nonfat greek yogurt 


24.5g Protein 

Veggie Omelet 



1 cup, pieces or slices Mushrooms 

(70 g) 

1/3 cup, chopped Red bell pepper 

(50 g) 

1/3 cup, chopped Green bell pepper 

(50 g) 

1/2 cup Spinach (15 g) 


2 slice (3/4 oz) American cheese (42 

g) 

Nonfat greek yogurt scaled to 1 

cup 

1 cup Nonfat greek yogurt (240 g) 

Veggie Omelet 

Heat oil in a sauté pan over medium heat. 

Slice mushrooms. Chop the bell pepper 

into fine cubes. Sauté with the spinach 

leaves until tender. Whisk eggs together 

and pour into the pan over the vegetables. 

Cook over medium until mostly set. Top 

with the cheese and cover the pan with a 

lid to allow the eggs to finish cooking and 

the cheese to melt. Serve and enjoy! 

Nonfat greek yogurt 




Lunch 


37.7g Protein 

Peach Protein Smoothie scaled 

to 1 shake 

1 tbsp Honey (21 g) 

1 scoop (30g) Whey protein powder 

(30 g) 

Peach Protein Smoothie 


pulse until smooth. Add ice if desired. 

Avocado 

Cut in half and remove the pit. Optional

 

1 shake Peach Protein Smoothie 


33.6g Protein 

1 avocado Avocado 


4.0g Protein 

Dinner 


45.7g Protein 

1 serving Maple Glazed Salmon 


34.1g Protein 



5.3g Protein 

1 serving Sour Cream and Pepper 

Mashed Potatoes 


6.3g Protein 


g) 

1 cup Lowfat milk (244 g) Avocado 

scaled to 1 avocado 

1 fruit Avocados (201 g) 

Maple Glazed Salmon scaled 

to 1 serving 


1/2 tbsp Hoisin sauce (8 g) 

1/2 tsp Dijon mustard (2.5 g) 



1/2 tsp Vegetable oil (2.3 g) 

Grilled Polenta Chips scaled 

to 2 serving 



1 tbsp Nutritional Yeast (7.5 g) 1/2 



Sour Cream and Pepper 

Mashed Potatoes scaled to 1 

serving 

1 1/4 Potato medium (2-1/4" to 3- 

1/4" dia) Potato (266 g) 




topping ideas: Sea salt, black pepper, 

balsamic vinegar, lemon/lime juice, or 

paprika. 

Maple Glazed Salmon 

Preheat broiler. Combine first 4 

ingredients in a small bowl; stir with a 

whisk. Place salmon, skin side down, on a 

broiler pan coated with oil. Brush with 

maple mixture. Broil 10 to 12 minutes or 

until fish flakes easily when tested with a 

fork, brushing with maple mixture after 5 

minutes and again after 10 minutes. 














Enjoy! 

Sour Cream and Pepper Mashed 

Potatoes 

Peel and quarter potatoes. Divide butter. 

Bring a large pot of salted water to a boil. 

Add potatoes and cook until tender but still 

firm, about 15 minutes. Drain, and mash 

with 1 tablespoon butter and black pepper. 

Stir in sour cream. Whip potatoes and 

place in medium serving bowl. Melt 

remaining 1 tablespoon butter and pour 

over potatoes. Serve immediately. 

Snack 


20.9g Protein 

1 serving Chia Cottage Cheese with 

Blueberries 


14.8g Protein 


Hummus 


6.0g Protein 

Chia Cottage Cheese with 

Blueberries 


1/2 cup, small curd (not packed) 

Cottage cheese (113 g) 








Chia Cottage Cheese with Blueberries 

Put the cottage cheese in a bowl, add the 

blueberries and stir well. Sprinkle on the 

chia seeds. Stir together once more and 

enjoy! 





5 



Breakfast 


38.7g Protein 

1 serving Creme Fraiche and Chive 

Scrambled Eggs 


13.8g Protein 

Creme Fraiche and Chive 

Scrambled Eggs scaled to 1 

serving 





1 oz Creme Fraiche Fresh Cheese 

Creme Fraiche and Chive Scrambled 

Eggs 

Preheat pan on medium heat. Add whole 

eggs and butter. Constantly stir eggs, 

periodically removing pan from heat. 

When eggs are no longer runny, add salt, 

pepper, creme fraiche, and chives. Serve 

on top of toast, if desired.

 

1 apple Apple 


0.5g Protein 



24.5g Protein 

(28 g) 

1 tbsp chopped Chives (3 g) 

Apple 

scaled to 1 apple 


Nonfat greek yogurt scaled to 

1 cup 

1 cup Nonfat greek yogurt (240 g) 

Apple 

Simply wash and enjoy, or core and slice 

the apple for easier eating. 





Lunch 


50.2g Protein 

1 serving Paleo Avocado Tuna Salad 

(Tuna in Oil) 


44.1g Protein 


Hummus 


6.0g Protein 

Paleo Avocado Tuna Salad 

(Tuna in Oil) 




1 slice (1/8 lemon) Lemons (7 g) 1 

tbsp chopped Onions (10 g) 

5 oz Tuna (142 g) 








Paleo Avocado Tuna Salad (Tuna in 

Oil) 






mash together. Add tuna, salt, and pepper, 

and stir to combine. Taste and adjust if 

needed. Fill avocado shells with tuna 

salad and serve. 





Dinner 


59.8g Protein 

2 sandwich Grilled turkey sandwich 


59.8g Protein 

Grilled turkey sandwich 



4 slice Whole-wheat bread (112 g) 

8 oz Deli cut turkey (227 g) 

2 slice (1 oz) Swiss cheese (56 g) 

Grilled turkey sandwich 

Heat a small skillet over medium heat. 

Butter one side of each of the bread slices 

with one teaspoon butter. Place one slice, 

butter side down, in the skillet. Top with 

the turkey and cheese slices. Place the 

second slice of bread on top, butter side 

up. When the first side of the sandwich is 

golden brown, turn and brown the other 

side, 3 to 5 minutes per side, or until the 

cheese begins to melt. Remove sandwich 

to a plate. Eat with jam/preserves for a 

sweet taste. 

Snack 


18.2g Protein 

1 bowl Tuna Spinach Salad 


14.0g Protein 



4.2g Protein 

Tuna Spinach Salad scaled 

to 1 bowl 

1 oz Tuna (28 g) 




1 oz Edam cheese (28 g) 


1 dash Pepper (0.1 g) Granola 



Tuna Spinach Salad 

Chop all ingredients and drain the tuna 

can. Place all ingredients in bowl. Season 

with salt and pepper as desired. Enjoy! 

Granola 

6 



Breakfast 


43.5g Protein 

3 serving Eggs with Onion and Green 

Pepper 


29.5g Protein 


Eggs with Onion and Green 

Pepper 




1/2 cup, sliced Green bell pepper 

(46 g) 


1/2 tbsp Olive oil (6.8 g) Nonfat 

yogurt 


Eggs with Onion and Green Pepper 

Melt butter over medium heat. Meanwhile, 

chop vegetables. Pour olive oil into the 

pan and add the vegetable. Sauté until 

onion is translucent and peppers are 

tender. Crack 8 eggs into separate 

container, whisk together well. Add the 

eggs to the pan to coat the vegetables. 

Scramble egg mixture until eggs have 

reached desired doneness. At this point, 

continue to stir until eggs are cooked as


14.0g Protein 

Lunch 


43.0g Protein 

1 serving Mexican Cottage Cheese 

Salad 


38.9g Protein 



4.0g Protein 

Dinner 


53.2g Protein 

1 serving Cheesy Chorizo Chicken and 

Spinach 


48.8g Protein 

18 chips Baked Tortilla Chips 


4.4g Protein 

Snack 


17.6g Protein 

1 serving Ham Antipasto Rollups 


17.1g Protein 

1 apple Apple 


0.5g Protein 

1 cup (8 fl oz) Nonfat yogurt (245 g) desired. Serve and enjoy! 

Nonfat yogurt 




Mexican Cottage Cheese Salad 


1 cup, (not packed) Cottage cheese 

(226 g) 

1/2 cup Salsa (130 g) 

1/2 cup Canned black beans (130 g) 

2 cup shredded Lettuce (94 g) 

Avocado 



Cheesy Chorizo Chicken and 

Spinach 


1 tsp Coconut oil (4.5 g) 


g) 

1 1/2 oz Pork and beef chorizo (43 g) 

4 oz Chicken breast (113 g) 



4 cherry Tomatoes (68 g) 


1/4 cup, diced Mozzarella cheese 

(33 g) 

1 tbsp Pine nuts (8.4 g) 

Baked Tortilla Chips scaled to 18 

chips 

3 tortilla, medium (approx 6" dia) 

Tortillas (78 g) 

1/2 tbsp Vegetable oil (7 g) 


Ham Antipasto Rollups scaled to 

1 serving 

2 slice Sliced ham (56 g) 

1 oz Italian salami (28 g) 



1 small (4" long) Banana pepper (33 

g) 

Apple 



Mexican Cottage Cheese Salad 

Mix salsa, cottage cheese, and black beans 

together well. Serve on top of lettuce and 

enjoy. 

Avocado 

Cut in half and remove the pit. Optional 



paprika. 

Cheesy Chorizo Chicken and Spinach 

Heat the coconut oil in a large frying pan 

over a medium-high heat. Add the chorizo 

and fry for 1-2 minutes. Add the onion and 

fry for another 1-2 minutes. Increase the 

heat to high and add the chicken, along 

with a generous pinch of both salt and 

pepper. Stir-fry for about 3-5 minutes, by 

which time the chicken should be almost 

completely cooked through. Throw in the 

cherry tomatoes and cook for a minute or 

until they just begin to collapse. Toss in the 

spinach and stir through until fully wilted. 

Use a wooden spoon to make little pockets 

in the chicken and vegetable mixture, then 

drop in small chunks of the mozzarella. 

Turn off the heat and let the mozzarella 

melt before spooning onto a plate and 

topping with pine nuts. Enjoy! 

Baked Tortilla Chips 

Preheat the oven to 350 degrees F. Stack 

the tortillas on top of each other, then cut 

into six equal sized wedges. Place the cut 

tortillas in a large bowl and drizzle the oil 

over top. Gently toss the tortilla pieces in 

the oil until they're all lightly coated. 

Cover a baking sheet with parchment 

paper, then spread the tortilla pieces out 

over the surface so that they're in a single 

layer and overlapping as little as possible. 

Sprinkle lightly with salt. Bake the chips 

for ten minutes, then gently stir and flip the 

chips. Return the chips to the oven and 

bake until golden brown (3-5 minutes 

more). Season with salt once more. Allow 

the chips to cool before serving. They will 

crisp even further as they cool down. 

Ham Antipasto Rollups 

Stack ham, salami, hummus, roasted red 

peppers, and chopped banana peppers. 

Roll up and enjoy! 

Apple 


the apple for easier eating.

7 

 



Breakfast 


54.0g Protein 

1 serving Vegetable 3 Egg Scramble 


29.1g Protein 



24.5g Protein 



Protein 

Lunch 


50.2g Protein 

1 serving Paleo Avocado Tuna Salad 

(Tuna in Oil) 


44.1g Protein 


Hummus 


6.0g Protein 

Vegetable 3 Egg Scramble 



1 cup Mixed vegetables (225 g) 3 

extra large Egg (168 g) 

1/8 tsp Salt (0.8 g) 

2 tbsp Tomato sauce (31 g) 

Nonfat greek yogurt scaled to 

1 cup 

1 cup Nonfat greek yogurt (240 

g) Organic Rice Milk 


Paleo Avocado Tuna Salad 

(Tuna in Oil) 




1 slice (1/8 lemon) Lemons (7 g) 1 

tbsp chopped Onions (10 g) 

5 oz Tuna (142 g) 








Vegetable 3 Egg Scramble 

Melt the butter. Mostly cook the 

vegetables. Add the beaten eggs and then 

salt to the pan. Allow to cook until desired 

doneness. Serve with tomato sauce. 

Enjoy! 





Paleo Avocado Tuna Salad (Tuna in 

Oil) 






mash together. Add tuna, salt, and pepper, 

and stir to combine. Taste and adjust if 

needed. Fill avocado shells with tuna 

salad and serve. 





Dinner 


35.7g Protein 

1 serving Beef and Mushroom 

Stroganoff 


35.7g Protein 

Beef and Mushroom Stroganoff 


1/4 large Onions (38 g) 

0.063 cup Parsley (3.8 g) 

3/4 cup diced Mushrooms (65 g) 

2 oz Egg noodles (57 g) 

3/4 tbsp Butter (11 g) 

4 oz Beef tenderloin (113 g) 

3/8 cup Vegetable Broth (90 g) 


3/4 tbsp Wheat flour (5.6 g) 

Beef and Mushroom Stroganoff 

Coarsely chop onion and parsley. Slice 

mushrooms evenly. Bring a large pot of 

lightly salted water to a boil. Add egg 

noodles, and cook until al dente, about 7 

minutes. Remove from heat, drain, and set 

aside. At the same time, melt butter in a 

large heavy skillet over medium heat. Cook 

the beef. Add onion, and cook until 

softened. Turn the heat up to mediumhigh, 

and add sliced mushrooms. Cook 

until the mushrooms are limp and 

browned. Remove to a bowl, and set 

aside. In the same skillet, stir in vegetable 

broth, being sure to stir in any browned 

bits off the bottom of the pan. Bring to a 

boil, and cook until the mixture has 

reduced by 1/3. Reduce heat to low, and 

return the mushrooms and onion to the 

skillet. Remove the pan from the heat, stir 

together the sour cream and flour; then 

fold into the mushrooms. Return the skillet 

to the burner, and continue cooking over 

low heat, just until the sauce thickens. Stir 

in the parsley, and season to taste with 

salt and pepper. Serve over cooked egg 

noodles. 

Snack 


19.0g Protein 

Chia Cottage Cheese with 

Blueberries 


1/2 cup, small curd (not packed) 

Cottage cheese (113 g) 

Chia Cottage Cheese with Blueberries 

Put the cottage cheese in a bowl, add the 

blueberries and stir well. Sprinkle on the 

chia seeds. Stir together once more and 

enjoy!

1 serving Chia Cottage Cheese with 

Blueberries 


14.8g Protein 



4.2g Protein 



Granola 



Granola 


Vegetables 


3/4" long, 2-1/2 dia.) 

(982 g) 



3 3/4 cup chopped (341 

g) 

Broccoli - Raw 

1 cup (256 g) Soybeans - Green, raw 

1/3 cup (41 g) Banana pepper - Raw 


3/4" long, 2-1/2" dia) 

(149 g) 

3/4 Potato large (3" to 4- 

1/4" dia) (277 g) 

Green bell pepper - Sweet, green, raw 

Potato - Flesh and skin, raw 

13 cup (390 g) Spinach - Raw 

1/2 cup (78 g) Spinach - Frozen, chopped or leaf, unprepared 


3/5" dia) (185 g) 


1/4 cup (61 g) Tomato sauce - Canned 

1 cup (225 g) Mixed vegetables - Frozen, unprepared 

1 tbsp (3.8 g) Parsley - Raw 

1 tbsp chopped (3 g) Chives - Raw 


g) 


3/4 cup, whole (72 g) Mushrooms - White, raw 

1 mushroom, whole (84 

g) 

2 1/4 medium (2-1/2" 

dia) (248 g) 

Mushrooms - Portabella, raw 

Onions - Raw 


10 1/2 tomatoes (102 g) Cherry Tomatoes - Woolworths 

1/4 tbsp (3.75 g) Lemon juice - Raw 

5 1/4 fruit (1.06 kg) Avocados - Raw, All commercial varieties 

2 medium (2-2/3" dia) 

(300 g) 

2 medium (3" dia) (364 

g) 

Peaches - Raw 


1/2 cup (74 g) Blueberries - Raw 

1/4 fruit (2-3/8" dia) (21 

g) 

Lemons - Raw, without peel

1 fruit without refuse 

(207 g) 

1/4 melon (5-1/4" dia) 

(250 g) 

Mangos - Raw 

Melons - Honeydew, raw 


9 oz (255 g) Mozzarella cheese - Part skim milk 

4 1/3 cup (1.04 kg) Nonfat greek yogurt - Nonfat, plain 

2 oz (57 g) Cheddar cheese 

9 1/4 egg white 

(separated from yolk) 

(370 g) 

Egg white - Raw, fresh eggs 

6 2/3 tbsp (95 g) Butter - Unsalted 

2 1/4 cup, (not packed) 

(509 g) 

Cottage cheese - Lowfat, 1% milkfat 

1 oz (28 g) Edam cheese 

2 oz (57 g) Swiss cheese 

3/4 cup (182 g) Sour cream - Reduced fat, cultured 

1 cup (244 g) Lowfat milk - Fluid, 1% milkfat, with added vitamin a and vitamin d 

1 cup (8 fl oz) (245 g) Nonfat yogurt - Skim milk, 13 grams protein per 8 ounce 

17 3/4 large (888 g) Egg - Whole, fresh eggs 

2 slice (3/4 oz) (42 g) American cheese - Pasteurized process, low fat 

1 scoop (30g) (30 g) Whey protein powder - Gold Standard, Any flavor, 100% whey protein 

Beverages 

1/4 cup (59 g) Water - Plain, clean water 


1 1/4 breast, bone and 

skin removed (295 g) 


Beef Products 

4 oz (113 g) Ground beef - 80% lean meat / 20% fat, raw 

4 oz (113 g) Beef tenderloin - Separable lean and fat, trimmed to 1/8" fat, all grades, 

raw 


1 1/2 link (126 g) Sausage - Beef, pork, chicken, skinless, smoked 

1 oz (28 g) Italian salami - Pork 

1 1/2 oz (43 g) Pork and beef chorizo 

2 slice (56 g) Sliced ham - Regular (approximately 11% fat) 

22 3/4 slice (228 g) Deli cut turkey - White, rotisserie 

Seafood 

22 2/3 oz (643 g) Tuna - Fish, light, canned in water, drained solids 




10 2/3 leaf, whole (5.3 

g) 

Basil - Fresh 

1/2 tbsp (9 g) Salt - Table

1/4 tbsp (3.75 g) Dijon mustard - Grey poupon 


2/3 tbsp (1.73 g) Dry taco seasoning mix - Campbell soup company, pace 


1/2 cup (130 g) Salsa - Sauce, ready-to-serve 

1/2 tbsp (8 g) Hoisin sauce - Ready-to-serve 

Soy & Legumes 


1 cup (243 g) Silk plain - Soymilk 

1/2 cup (130 g) Canned black beans - Low sodium, drained 



2 tbsp (24 g) Chia seeds - Seeds, dried 

1 cup (240 g) Coconut water (liquid from coconuts) - Nuts 

1/4 cup (34 g) Pine nuts - Nuts, dried 


1 cup (80 g) Rolled oats - Plain, dry oatmeal 

1 cup (122 g) Granola - Cereals ready-to-eat, homemade 



3 tortilla, medium 

(approx 6" dia) (78 g) 

1 slice, large (6" x 2-1/2" 

x 1-3/4") (96 g) 

Tortillas - Ready-to-bake or -fry, corn, without added salt 

Sourdough bread - French or vienna 

1 tbsp (7.5 g) Nutritional Yeast - Vegan - Whole Foods Market 


1/4 cup (30 g) Wheat flour - Whole-grain 

2 oz (57 g) Egg noodles - Dry, enriched 

1/2 cup (120 g) Organic Rice Milk - Kirkland Signature 

Fats and Oils 

7 tbsp (95 g) Olive oil - Salad or cooking 

2 tbsp (29 g) Mayonnaise-like dressing - Regular, with salt 

1/3 tbsp (4.53 g) Coconut oil 

2/3 tbsp (9.3 g) Vegetable oil - Natreon canola, high stability, non trans, high oleic (70%) 

Sweets 

1 tbsp (21 g) Honey 


1/2 tbsp (10 g) Maple syrups 

Uncategorized 

1/2 cup (120 g) Vegetable Broth - Organic - 365 Everyday Value 

1 oz (28 g) Creme Fraiche Fresh Cheese - Whole Foods Market 

1/4 package (125 g) Yellow Polenta - 365 Everyday Value


 

The Health Therapist 

30 Day Detox Plan: 

1 



Breakfast 

Oatmeal with Blueberries, Oatmeal with Blueberries, Sunflower 

Sunflower Seeds, and Agave Seeds, and Agave 



Prepare the oats according to the package 

11.0g Protein 

1/2 cup Oatmeal (40 g) 

directions. Top with the blueberries and 


sunflower seeds. Drizzle with the agave 

1 serving Oatmeal with Blueberries, 

Sunflower Seeds, and Agave 

1 tbsp Sunflower seed kernels (8.8 nectar. 

g) 

Pecans 


1 tbsp Raw Agave Nectar (21 g) 

7.4g Protein 

Pecans 





Blackberries 

2.6g Protein 

72 g Blackberries 

1/2 cup (72 g) Blackberries 


Protein 

Lunch 


5.7g Protein 


Tomato Toss 


Protein 



4.0g Protein 

1 apple Apple 


0.5g Protein 

Dinner 


30.4g Protein 

1 serving Veggies, Pasta Sauce, and 

Red Lentil Rotini 


22.9g Protein 


Tomato Toss 



(70 g) 


(91 g) 





Avocado 



Apple 




Toss 





Avocado 




paprika. 

Apple 



Copyright © www.thehealththerapist.com 

1 1/2 serving Spinach Recipe 


7.5g Protein 

Veggies, Pasta Sauce, and Red 

Lentil Rotini 


2 2/3 oz Organic Red Lentil Rotini 

(76 g) 


1/3 large Zucchini (108 g) 

1/3 cup sliced Mushrooms (24 g) 


1/3 clove Garlic (1 g) 

0.033 tsp Chili powder (0.1 g) 

1/3 tsp, ground Oregano (0.6 g) 1/3 

tsp, ground Basil (0.5 g) 0.167 tsp 

Salt (1 g) 

1/3 cup Pasta sauce (86 g) Spinach 

Recipe 

scaled to 1 1/2 serving 


1 1/8 clove Garlic (3.4 g) 

Veggies, Pasta Sauce, and Red Lentil 

Rotini 

Prepare pasta as per package directions; 

drain and set aside. Chop veggies. Heat oil 

in a pan over medium heat. Add veggies 

and cook until tender. Add spices and 

sauce. Heat to a boil. Add pasta to the 

sauce and veggie mixture. Toss well to 

coat. Enjoy! 

Spinach Recipe 

Cut off the thick stems of the spinach and 

discard. Clean the spinach by filling up 

your sink with water and soaking the 

spinach to loosen any sand or dirt. Drain 

the spinach and then repeat soaking and 

draining. Put the spinach in a salad spinner 

to remove any excess moisture. Heat 2 

tbsp. olive oil in a large skillet on mediumhigh 

heat. Add the garlic and saut for

 

Snack 


23.5g Protein 

1 smoothie Spinach, Peach, Smoothie 


23.5g Protein 

2 


3/4 bunch Spinach (255 g) 

Spinach, Peach, Smoothie 

scaled to 1 smoothie 


1 1/2 cup slices Peaches (231 g) 

1 1/2 cup Spinach (45 g) 

1 serving Pea Protein (33 g) 

about 1 minute or until the garlic is just 

beginning to brown and become fragrant. 

Add the spinach to the pan, packing it 

down a bit if you need to with your hand. 

Use a couple spatulas to lift the spinach 

and turn it over in the pan so that you coat 

more of it with the olive oil and garlic. Do 

this a couple of times. Cover the pan and 

cook for 1 minute. Uncover and turn the 

spinach over again. Cover the pan and 

cook for an additional minute. After 2 

minutes of covered cooking the spinach 

should be completely wilted. Remove from 

heat. Drain any excess moisture from the 

pan. Add a little more olive oil, sprinkle 

with salt to taste. Serve immediately. 






Breakfast 

Coconut Milk with Oatmeal, Coconut Milk with Oatmeal, Dates, 

Dates, and Raisins scaled to and Raisins 


1 serving 

Bring all the ingredients to boil in a pan 

4.7g Protein 

1/2 cup Coconut milk (113 g) over medium heat. Stir for another minute. 

2 tbsp Rolled oats (10 g) 

Remove from heat and serve immediately. 

1 serving Coconut Milk with Oatmeal, 

1/2 oz (60 raisins) Raisins (14 g) Enjoy! 

Dates, and Raisins 

2 date, pitted Dates (48 g) 


4.7g Protein 

Lunch 


66.3g Protein 

1 serving Vegan Cocoa Tofu Mousse 


64.8g Protein 

1 cup Carrots 


1.6g Protein 

Dinner 


11.4g Protein 

1 serving Veggie Hummus Sandwich 


9.7g Protein 

Vegan Cocoa Tofu Mousse 


1/2 block Tofu (232 g) 

1 1/2 tbsp Cocoa (8.1 g) 


2 serving Now Foods Pea Protein 

Carrots 





pulse until smooth. Note: Tastes great 

over fresh berries! 

Carrots 





1 serving Garlic Kale 


Protein 

Veggie Hummus Sandwich 


1 tbspn Extra Virgin Olive Oil (15 g) 

30 grams Roasted Red Peppers 1/4 

medium (2-1/2" dia) Onions (28 g) 

1/2 medium Baby zucchini (5.5 g) 




2 tbsp Classic Hummus (28 g) 

2 slice Brown Rice bread (86 g) 

Garlic Kale 


1/2 cup, chopped Kale (34 g) 



Veggie Hummus Sandwich 

Toss peppers, zucchini and onion in olive 

oil. Roast the vegetables in the oven at 

400 F for approx. 20 mins. Remove when 

done and cool. Smash the avocado into 

the hummus then spread on the bread 

slices. Add in the roasted vegetables to 

assemble. 

Garlic Kale 

Tear the kale leaves into bite-size pieces 

from the thick stems; discard the stems. 

Heat the olive oil in a large pot over 

medium heat. Cook and stir the garlic in 

the hot oil until softened, about 2 minutes. 

Add the kale and continue cooking and 

stirring until the kale is bright green and 

wilted, about 5 minutes more. 


Spinach, Peach, Smoothie

 

Snack 


23.9g Protein 



23.5g Protein 

1 apple Apple 


0.5g Protein 

3 






Apple 





Apple 





Breakfast 

Classic Avocado Toast scaled to Classic Avocado Toast 

1 Slice 

Mash avocado, salt, and pepper together. 



Add organic hot sauce or chili flakes for 

10.8g Protein 


extra heat. Toast bread. Top bread with 

1 Slice Classic Avocado Toast 


avocado mash and enjoy! 


1 tsp Pepper or hot sauce (4.7 g) Blueberries 

10.2g Protein 

1 tsp Crushed red pepper flakes (0.3 Wash and enjoy 

g) 



Blueberries 



0.5g Protein 


Lunch 


23.8g Protein 

1 pocket Hummus pocket sandwich 


16.8g Protein 

1 serving Carrots with hummus 


7.1g Protein 

Dinner 


23.9g Protein 

1 serving Crispy Breaded Tofu Steaks 


21.3g Protein 



Protein 

Hummus pocket sandwich Hummus pocket sandwich 

scaled to 1 pocket 

Rinse cherry tomatoes and cut into halves. 


Slice an opening at the top of each pita 

1 pita, large (6-1/2" dia) Pita bread and spread hummus on the inside of each. 

(64 g) 

Stuff with alfalfa sprouts and 6 tomato 


halves. Drizzle olive oil over the sandwich 

1/4 cup Alfalfa sprouts (8.3 g) filling and serve. 


Carrots with hummus 

Carrots with hummus scaled to 1 Dip carrots into hummus, eat. 

serving 


1 cup strips or slices Carrots (122 g) 

Crispy Breaded Tofu Steaks 



2 clove Garlic (6 g) 

1 tbsp Tomato products (16 g) 

1/2 tbsp Water (7.4 g) 



15 ml Vinaigrette 

1/2 tbsp Fish sauce (9 g) 

1/2 tablespoon Basil Oil 

1/2 tsp Pepper or hot sauce (2.4 g) 

1/8 cup Breadcrumbs, Gluten Free, 

Original (15 g) 

1/2 tbsp Honey (11 g) 


spears 

6 spear, large (7-1/4" to 8-1/2") 


1/8 tsp Salt (0.8 g) 



Drain the tofu, and cut into your steak 

sized pieces. You can cut it into two large 

steaks by slicing the block it in half 

lengthwise, or cut it into more pieces for 

thinner, crispier tofu. Once cut, lay the 

tofu pieces on a clean dishtowel, and then 

wrap them up in the towel. Put a cutting 

board on top, and balance something 

heavy, such as a few cans on top of that. 

This is how you press the tofu to help 

release excess water. Let the tofu press for 

10 to 30 minutes, the longer you press it, 

the drier and more firm the steaks will be. 

When you are ready to make your tofu 

steaks, mince the garlic cloves and add 

them to a large flat bowl that is big enough 

to fit one of your tofu steaks. Add the 

remaining sauce ingredients (except 

organic hot sauce) to the garlic bowl: the 

tomato paste, basil oil, honey, fish sauce, 

water, and pepper, and mix together. In a 

separate dish that is also big enough to fit 

the tofu steak, add the gluten free rice 

breadcrumbs. Dip the tofu steaks in the 

tomato paste mixture, and use a spoon or 

fork to help spread a thick layer of the 

Copyright © www.thehealththerapist.com

 

Snack 


3.1g Protein 

8 ounces Basic Green Smoothie 


2.6g Protein 



Protein 

4 

Basic Green Smoothie scaled to 

8 ounces 



1/8 pinch Cayenne pepper (0 g) 1 

3/4 grams Chia seeds 

1/4 tbsp, ground Flaxseed (1.8 g) 


0.167 cup, unthawed Blackberries, 

frozen (25 g) 



sauce on the tofu. Now dip the sauced tofu 

steak into the breadcrumbs and use your 

hand to help pat the breadcrumbs onto the 

tofu. Repeat with remaining tofu pieces. 

Heat the oil in a frying pan over medium 

heat. When hot, carefully fry the tofu 

pieces until they are golden brown on both 

sides, and heated through. About 3 to 6 

minutes per side. The breading can be a 

little fragile and falls off easily, so generally 

the best technique is to use a large spatula 

(and not tongs) for flipping. Just be gentle 

when handling the tofu. For presentation, 

cut the tofu on an angle and serve with a 

small side of your favourite organic pepper 

hot sauce. Make sure it doesn't contain the 

ingredients from the disapproved list. 


























Breakfast 


1 Slice 





10.2g Protein 







1 tsp Pepper or hot sauce (4.7 g) 

10.2g Protein 

1 tsp Crushed red pepper flakes (0.3 

g) 



Lunch 


71.5g Protein 

Carrots 



Carrots 


a side of hummus (there are other carrot +

 

1 cup Carrots 


1.6g Protein 

1 serving Vegan Cocoa Tofu Mousse 


64.8g Protein 

1 Zucchini Zucchini Noodles 


4.6g Protein 



Protein 

Dinner 


25.1g Protein 

1 serving Sautéed Mushrooms with 

Green Peas 


19.1g Protein 

1 serving Easy Sautéed Eggplant 


0.3g Protein 



5.7g Protein 

Snack 


1.5g Protein 



0.5g Protein 



1.0g Protein 

5 







Zucchini Noodles 

scaled to 1 Zucchini 

1 large Zucchini (323 g) 

1/2 small Onions (35 g) 




Celery 



Celery (80 g) 







Peel the zucchini and cut them into wide 

julienne strips with a mandolin or use a 

spiralizer to cut into noodles. Set aside. 

Add onion, garlic, salt and pepper to a 

medium saucepan over medium heat. Cook 

over medium heat for one or two minutes, 

until fragrant and slightly softened. Toss 

with the zucchini noodles and cook for 1-2 

minutes until evenly heated through. 

Enjoy! 

Celery 


Sautéed Mushrooms with Green Sautéed Mushrooms with Green Peas 

Peas 

Chop or press garlic. Heat 3 tbsp broth 


over medium heat in a stainless steel 

3 1/2 cloves, minced Garlic (11 g) 1 skillet. When broth begins to steam, add 

1/2 tbsp Vegetable Broth (23 g) the sliced mushrooms and sauté for 3 

3.167 cup sliced Mushrooms (228 g) minutes. Add green peas and sauté for 4 

1 2/3 cup Peas (223 g) 

more minutes. Transfer to a bowl. Top with 


the oil, lemon juice, salt and pepper. Toss 


to coat. Top with sunflower seeds. 


Easy Sautéed Eggplant 


Peel eggplant and cut into half-inch dice. 

1/2 tbsp Sunflower seed kernels Coat large skillet with olive oil over 

(4.4 g) 

medium-high heat. Sauté eggplant cubes 

Easy Sautéed Eggplant scaled to for 4-5 minutes, until tender. Add minced 

1 serving 

garlic and toss for a couple of minutes. 

1/4 cup, cubes Eggplant (21 g) Remove from heat. Salt to taste. Can be 


served hot or cold; enjoy! 

1/2 cloves, minced Garlic (1.5 g) Kale Chips 



Kale Chips 








1/8 tsp Salt (0.8 g) 




Blueberries scaled to 

1/2 cup 


Organic Rice Milk 240 

g Organic Rice Milk 

Blueberries 





Breakfast 


31.2g Protein 

2 serving Spinach, Peach, Chia 

smoothie 


Spinach, Peach, Chia smoothie 





2 serving Better Stevia liquid toffee 




Blueberries 


Granola (Gluten Free)

 

26.4g Protein 



0.5g Protein 

1 ounce Granola (Gluten Free) 


4.2g Protein 

flavouring 

1 cup, halves or slices Peaches (244 

g) 

Blueberries 


1/2 cup Blueberries (74 g) Granola 

(Gluten Free) scaled to 1 ounce 


Lunch 


14.1g Protein 

1 serving Veggie Hummus Sandwich 


9.7g Protein 

1/2 serving Seared Sugar Snap Peas 


4.4g Protein 

Dinner 


15.7g Protein 

1 plate Beet, Mushroom and Avocado 

Salad 


8.7g Protein 



7.1g Protein 

Snack 


1.0g Protein 

Veggie Hummus Sandwich Veggie Hummus Sandwich 

Toss peppers, zucchini and onion in olive 


oil. Roast the vegetables in the oven at 

1 tbspn Extra Virgin Olive Oil (15 g) 400 F for approx. 20 mins. Remove when 

30 grams Roasted Red Peppers done and cool. Smash the avocado into 

1/4 medium (2-1/2" dia) Onions (28 the hummus then spread on the bread 

g) 

slices. Add in the roasted vegetables to 

1/2 medium Baby zucchini (5.5 g) 1/2 assemble. 

cup Alfalfa sprouts (17 g) 

Seared Sugar Snap Peas 

1/4 fruit, without skin and seed Heat a large saut pan on high heat for 1 


minute. Add the 2 tbsp. olive oil to the hot 

2 tbsp Classic Hummus (28 g) pan and heat it until it shimmers, about 1-2 

2 slice Brown Rice bread (86 g) minutes. Add the sugar peas and toss to 

Seared Sugar Snap Peas scaled coat with the oil. Sprinkle a dash of salt 

to 1/2 serving 

over them, or more to taste, if needed, and 

1/8 tsp Sugar (0.5 g) 

toss again. Allow to cook, undisturbed, for 

2 cup, whole Peas (126 g) 

1 minute. Add the scallions and sprinkle 


with a pinch of sugar. Toss to combine. Let 

1 1/2 tbsp Spearmint (8.6 g) 

cook for 1 minute. Toss and cook 

1/2 lemon Lemon zest (2 g) 

untouched again, this time leaving 


everything undisturbed for 2 minutes. 

2 medium (4-1/8" long) Scallions (30 Turn off the heat, mix in the lemon zest 

g) 

and mint, then add black pepper and 1 


tbsp. lemon juice, or more to taste, if 


needed. Serve immediately. 

Beet, Mushroom and Avocado 

Salad 

scaled to 1 plate 

1 mushroom, whole Mushrooms (84 

g) 

1 tbsp Lemon juice (15 g) 


1/4 shallot (medium) Shallots (11 g) 

1 1/4 oz Kale (35 g) 

1/4 cup slices Beets (43 g) 

1/2 fruit without skin and seeds 


1/2 matzo Matzo crackers (14 g) 

Carrots with hummus scaled to 

1 serving 



Beet, Mushroom and Avocado Salad 

Finely chop shallots, chop precooked 

beets, and thinly slice avocados. Set these 

aside until recipe calls for them. On large 

rimmed baking sheet, spray portobello 

mushroom caps with nonstick cooking 

spray and sprinkle with 1/2 teaspoon salt; 

roast at 450 F 20 minutes or until tender. 

Whisk lemon juice, olive oil, shallot and 1/4 

teaspoon each salt and pepper; toss half 

with baby kale and beets. Crushed Matzo 

crackers into bite-size pieces. Divide 

among 4 serving plates. Top with 

avocados, matzo, and portobellos, thinly 

sliced. Serve with remaining dressing on 

the side. 


Dip carrots into hummus, eat. 




1.0g Protein 



6 



Breakfast Classic Avocado Toast Classic Avocado Toast 

Mash avocado, salt, and pepper together.

 


10.2g Protein 



10.2g Protein 

scaled to 1 Slice 






g) 





Lunch 


38.9g Protein 

2 serving Vegan Broccoli “Cheeze” 

Soup 


38.9g Protein 

Dinner 


29.8g Protein 


Hummus 


6.0g Protein 

1 serving Easy Sautéed Eggplant 


0.3g Protein 



23.5g Protein 

Snack 


1.1g Protein 

Vegan Broccoli “Cheeze” Soup 


1/2 head medium (5-6" dia.) 


2 cup Organic Vegetable Stock (480 

g) 

1/2 stalk Broccoli (76 g) 

1 medium Carrots (61 g) 

3/4 cup White beans (197 g) 

3/8 cup Coconut milk (90 g) 

4 tbsp Nutritional Yeast (30 g) 






Chop carrots, broccoli, cauliflower. In a 

large pot, add ½ the carton of vegetable 

broth and cauliflower. Cover and cook 12- 

15 minutes, or until cauliflower is tender. 

Once cauliflower is tender, blend the 

cauliflower in the pot with an immersion 

blender (or transfer to blender and blend in 

batches, being careful with hot liquids). To 

the cauliflower puree, add the remaining 

vegetable broth, broccoli, carrots, garlic 

powder, salt, thyme and black pepper. Stir 

and cover for 7 minutes, or until broccoli is 

tender. While soup is cooking, rinse and 

drain the can of white beans. After soaking 

5 minutes, rinse and drain. Blend with ½ 

cup non-dairy milk until smooth. Add 

beans and additional ¼ cup non-dairy milk 

to the soup once the broccoli is tender. 

Add ½ cup nutritional yeast and stir to 

combine. Allow to cool slightly before 

enjoying. *NOTE: If the soup is too thick for 

you, add another ¼ cup non-dairy milk. If 

the soup is too thin for you, simply simmer 

on the stove for 5 minutes or until desired 

consistency is reached. 

Red Bell Pepper and Hummus Red Bell Pepper and Hummus 





1 medium (approx 2-3/4" long, 2-1/2 hummus for dipping. 

dia.) Red bell pepper (119 g) Easy Easy Sautéed Eggplant 

Sautéed Eggplant scaled to 1 Peel eggplant and cut into half-inch dice. 

serving 

Coat large skillet with olive oil over 

1/4 cup, cubes Eggplant (21 g) medium-high heat. Sauté eggplant cubes 


for 4-5 minutes, until tender. Add minced 

1/2 cloves, minced Garlic (1.5 g) garlic and toss for a couple of minutes. 


Remove from heat. Salt to taste. Can be 

Spinach, Peach, Smoothie served hot or cold; enjoy! 





1 1/2 cup slices Peaches (231 g) pulse until smooth. Enjoy! 






1.1g Protein 

Blueberries scaled to 

1 cup 

1 cup Blueberries (148 g) 

Blueberries 


7 



Breakfast Kale, Spinach, and Pear Kale, Spinach, and Pear Smoothie 

Remove kale leaves from their rough


10.3g Protein 

1 serving Kale, Spinach, and Pear 

Smoothie 


5.6g Protein 



2.6g Protein 

1/2 avocado Avocado 


2.0g Protein 

Lunch 


40.9g Protein 

1 serving Spinach Tomato Salad 


5.9g Protein 

1 serving Asian Salad 


3.8g Protein 

1 serving Vegan Cottage Cheese with 

Sunflower Seeds & Dill 


31.2g Protein 

Dinner 


15.8g Protein 

1 serving Five Ingredient Pasta Toss 


14.3g Protein 

1/2 cup Bachelor Brussel Sprouts 


Protein 

Smoothie 




1/2 medium Pears (89 g) 

1 1/2 cup Water (355 g) 

1/2 cup Carrot juice (118 g) 


Pecans 


1 oz (19 halves per) Pecans (28 

g) Avocado 

scaled to 1/2 avocado 

1/2 fruit Avocados (100 g) 

Spinach Tomato Salad scaled to 

1 serving 


2 large Scallions (50 g) 





1/2 lemon yields Lemon juice (24 g) 

Asian Salad 



1/3 tbsp Soy sauce (6 g) 

0.083 oz Stevia Sweetener (2.4 g) 1 

tbsp Olive oil (14 g) 

1/3 tsp Flaxseed oil (1.5 g) 



1/3 cup Stringless Sugar Snap Peas 

(28 g) 

1/3 cup Asparagus (45 g) 

2/3 cup shredded Lettuce (31 g) 2/3 

cup Cabbage (73 g) 

2/3 medium (4-1/8" long) Scallions 

(10 g) 

1/3 cup Fresh cilantro (5.3 g) Vegan 

Cottage Cheese with Sunflower 

Seeds & Dill scaled to 1 serving 

1 cup, (not packed) Cottage cheese 

(226 g) 

1/2 tsp Dill weed (0.5 g) 

1/8 cup, hulled Sunflower seed 

kernels (16 g) 

Five Ingredient Pasta Toss 


0.45 cup Tomatoes (115 g) 

1/2 cloves, minced Garlic (1.5 g) 

0.475 cup White beans (124 g) 0.063 

cup leaves, whole Basil (1.5 g) 2 oz 

Organic Brown Rice Spaghetti Pasta 

(57 g) 

0.063 cup Olive oil (14 g) Bachelor 

Brussel Sprouts scaled to 1/2 cup 

1/2 cup Brussels sprouts (44 g) 

1/8 tsp Salt (0.8 g) 


1/2 tbsp Coconut oil (6.8 g) 

center stalk and coarsely chop. Combine 

all ingredients in a blender and pulse until 

smooth. Enjoy! 

Pecans 

Avocado 




paprika. 

Spinach Tomato Salad 

Wash spinach well, drain, and chop. 

Squeeze out excess water. Chop green 

onions and tomato. Put spinach in a 

mixing bowl and add the tomato, scallions, 

oil, pepper, and the juice from 1 squeezed 

lemon. Toss and serve. 

Asian Salad 

To make the dressing: whisk together 

lemon juice, soy sauce, stevia, olive oil, 

flaxseed oil, and season with salt and 

pepper to taste; set aside. Bring a 

medium pot of salted water to a boil. Add 

asparagus and snap peas, bring the water 

back up to a boil, then drain and refresh in 

ice water. Dry the vegetables well, and 

combine with romaine, napa cabbage, 

scallions, and cilantro in a medium bowl. 

Toss with dressing to taste and serve 

immediately. 

Vegan Cottage Cheese with Sunflower 

Seeds & Dill 

Mix vegan cottage cheese with sunflower 

seeds and dill. Enjoy! 

Five Ingredient Pasta Toss 

Rinse and drain beans, crush garlic and 

chop basil. Combine the olive oil and garlic 

in a small bowl. Set aside. Fill a large pot 

with lightly salted water and bring to a 

rolling boil over high heat. Once the water 

is boiling, stir in the bow tie pasta and 

return to a boil. Cook the pasta uncovered, 

stirring occasionally, until the pasta has 

cooked through, but is still firm to the bite, 

about 12 minutes. Drain well in a colander 

set in the sink. Place the pasta, beans, 

tomatoes, basil, and 2 tablespoons of the 

garlic olive oil in a large bowl; toss gently 

until combined. Serve the remaining olive 

oil at the table to drizzle over individual 

servings. 

Bachelor Brussel Sprouts 

Wash sprouts, cut off and discard stems, 

then split in half length wise Heat coconut 

oil in frying pan on medium Add brussels 

sprout halves then season them while 


 

stirring to coat evenly Cook until slightly 

charred on edges, allow to cool then serve 

(dressing optional) 

Snack 


1.0g Protein 



Protein 

1 apple Apple 


0.5g Protein 

8 


Organic Rice Milk Apple 



Apple 





Breakfast 


1 Slice 





10.2g Protein 








10.2g Protein 


g) 


Lunch 


27.2g Protein 

1 serving Mango Fruit Smoothie 


23.2g Protein 

1 serving Vegan Chia Almond Butter 

Protein Balls 


Protein 

Dinner 


17.3g Protein 

1 serving Vegan Buffalo Chickpea 

Taquitos 


14.1g Protein 

Mango Fruit Smoothie scaled to Mango Fruit Smoothie 

1 serving 


1 fruit without refuse Mangos (207 g) pulse until smooth. Enjoy! 

1 cup, chunks Pineapple (245 g) Vegan Chia Almond Butter Protein 

1 cup, unthawed Blueberries, frozen Balls 

(155 g) 

Pulse all ingredients together in a food 


processor. Roll into 10 tablespoon-sized 

1 serving Pea Protein (33 g) Vegan balls. Serve, and store extra in 

Chia Almond Butter Protein refrigerator. 

Balls 


0.4 date, pitted Dates (9.6 g) 

0.1 oz Chia seeds (2.8 g) 

0.4 tbsp Almond butter (6.4 g) 

0.1 serving Pea Protein (3.3 g) 


1 serving Garlic Roasted Brussell 

Sprouts 


3.2g Protein 

Vegan Buffalo Chickpea 

Taquitos 


1/2 cup Chickpeas (120 g) 

0.083 can Artichoke Hearts, 

Quarters (33 g) 

1 1/3 tbsp Pepper or hot sauce (19 

g) 

3 tortilla medium (approx 6" dia) 


0.167 fruit Avocados (34 g) 

1/3 tbsp Lime juice (5 g) 

Garlic Roasted Brussell Sprouts 


1 cup Brussels sprouts (88 g) 



Vegan Buffalo Chickpea Taquitos 

Preheat your oven to 425 degrees F. In a 

large bowl mash the chickpeas with a 

potato masher or fork. Some larger pieces 

are ok, but you want the mixture to stick 

together. Drain artichoke hearts and chop 

into smaller pieces. Add into bowl with 

chickpeas along with the buffalo hot sauce 

and mix well to combine. Scoop about 2 

tbsp of the filling onto each tortilla and roll 

tightly. Place seam side down on a baking 

sheet. Bake 15-20 minutes until the 

tortillas are browning on the edges. While 

baking taquitos, mash avocado with lime 

juice until well combined. Serve with 

taquitos and enjoy! 


Cut sprouts in half and place in boiling 

water for 3 minutes. Remove and dry on 

paper towels, removing as much moisture 

as possible Heat oil in a skillet over 

medium heat. Add sprouts face down, and

 

cook until one side is brown, then turn. 

Add minced garlic, and cook until garlic is 

soft and sprouts are browned. 

Snack 


1.3g Protein 

Pecans 

scaled to 1/2 ounce 

1/2 oz (19 halves per) Pecans (14 g) 

Pecans 

1/2 ounce Pecans 


1.3g Protein 

9 



Breakfast 

Spinach, Peach, Chia smoothie Spinach, Peach, Chia smoothie 






17.1g Protein 


Pecans 




smoothie 

flavouring 


1/2 cup, halves or slices Peaches 

13.2g Protein 

(122 g) 

Pecans 

1 1/2 ounce Pecans 

scaled to 1 1/2 ounce 


3.9g Protein 

1 1/2 oz (19 halves per) Pecans (43 

g) 

Lunch 


13.0g Protein 

1 sandwich Veggie and Hummus 

Sandwich 


9.1g Protein 




2.9g Protein 



1.0g Protein 

Dinner 


21.8g Protein 

Veggie and Hummus Sandwich 




1/4 cup, sliced Onions (29 g) 





to 1 serving 



(67 g) 









Spread hummus onto the slices of bread. 

Top one of the slices with the roasted red 

peppers, onion, and spinach. Finish with 

remaining slice of bread. Enjoy! 


and Avocado 







Green Peas 


19.1g Protein 

1 potato Microwaved sweet potato 


2.0g Protein 

1 serving Fried Plantains 


Sautéed Mushrooms with Green 

Peas 


3 1/2 cloves, minced Garlic (11 g) 1 

1/2 tbsp Vegetable Broth (23 g) 

3.167 cup sliced Mushrooms (228 g) 

1 2/3 cup Peas (223 g) 





1/2 tbsp Sunflower seed kernels 

(4.4 g) 

Microwaved sweet potato 

scaled to 1 potato 

Sautéed Mushrooms with Green Peas 



skillet. When broth begins to steam, add 

the sliced mushrooms and sauté for 3 

minutes. Add green peas and sauté for 4 





Wash potatoes and puncture a few times 

with a fork. Place on paper towel on 

microwave-safe dish. Microwave on high 

for 4-5 minutes for the first potato, plus 2-3 

minutes for each additional potato. Flip

 

0.7g Protein 1 sweetpotato, 5" long Sweet 

potato (130 g) 

Fried Plantains scaled to 1 

serving 

1/4 medium Plantains (45 g) 

0.063 cup Vegetable oil (14 g) 

1/4 tsp Chili powder (0.7 g) 

Snack 


1.0g Protein 



1.0g Protein 

10 



potatoes over halfway through cooking. 

Season as desired (won't change nutrition 

much). If you have more time, you can 

also bake them at 425F for 50 minutes, or 

even microwave them first and then bake 

for 10-15 minutes. 

Fried Plantains 

Preheat oil in a large, deep skillet over 

medium high heat. Peel the plantains and 

cut them in half. Slice the halves 

lengthwise into thin pieces. Fry the pieces 

until browned and tender. Drain excess oil 

on paper towels. Sprinkle with chili powder 

and enjoy! 



Breakfast 

Oatmeal and peaches 







18.5g Protein 

1 cup slices Peaches (154 g) 1 water for a creamier taste. Microwave for 

cup Oatmeal (80 g) 


2 bowl Oatmeal and peaches 

2 packet Stevia (4 g) Organic more seconds. Sprinkle with brown sugar 


Rice Milk 240 g Organic Rice and eat. 

11.5g Protein 

Milk Almonds 

28 g Almonds 



1.0g Protein 

1 oz (23 whole kernels) (28 g) Almonds 


6.0g Protein 

Lunch 


12.3g Protein 

1/2 cup Celery with Homemade 

Hummus 


7.0g Protein 



4.0g Protein 


1 medium (2-2/3" dia) (150 g) Peaches 


1.4g Protein 

Celery with Homemade 

Hummus 


3.2 oz Chickpeas (91 g) 

0.05 cup Lemon juice (12 g) 0.05 

cup Sesame butter (12 g) 0.2 tbsp 

Olive oil (2.7 g) 

0.4 cloves, minced Garlic (1.2 g) 

0.1 tsp Salt (0.6 g) 


Celery (40 g) 

Avocado 


1 fruit Avocados (201 g) Peaches 

1 medium (2-2/3" dia) Peaches 

Celery with Homemade Hummus 

Place garbanzo beans and half of liquid 

from can in blender. Add lemon juice, 

tahini, oil, garlic, and salt; cover and blend 

until smooth. (Add a little more liquid, if 

needed, to make hummus thinner.) Cut 

celery into serving-size pieces and serve 

with the hummus. Enjoy! 

Avocado 




paprika. 

Dinner 


18.1g Protein 

1 serving Vegan Leek Potato and 

Lentil soup 


8.9g Protein 

Vegan Leek Potato and Lentil 

soup 


1/4 leek Leeks (22 g) 


3/8 cup Vegetable Broth (90 g) 

1/8 cup Lentils (24 g) 

1/4 Potato large (3" to 4-1/4" dia) 

Vegan Leek Potato and Lentil soup 

Cut the leek in half lengthways and wash 

well to remove any dirt, cut into 

approximately 1/2 inch slices. Place all the 

ingredients in a large saucepan. Bring to a 

boil, reduce heat, and simmer gently for 

approximately 20 minutes, stirring 

occasionally (or until potatoes are fork

 

1 serving Garlic Roasted Brussell 

Sprouts 


3.2g Protein 

1 serving Kale Soup 


6.1g Protein 

Snack 


2.6g Protein 



2.6g Protein 

11 

Potato (92 g) 








Kale Soup 





1 cup Vegetable Broth (240 g) 

Pecans 



tender). Blend until smooth, either in a 

blender, or in the pan with a hand held 

stick blender. If you want a slightly thinner 

soup you can add a little more water at 

this stage. Season with salt and pepper to 

taste. Enjoy! 


Cut sprouts in half and place in boiling 

water for 3 minutes. Remove and dry on 

paper towels, removing as much moisture 

as possible Heat oil in a skillet over 

medium heat. Add sprouts face down, and 

cook until one side is brown, then turn. 

Add minced garlic, and cook until garlic is 

soft and sprouts are browned. 

Kale Soup 

Bring a stock pot of water to boil. Boil kale 

in water until tender, about 5 minutes. 

Drain. Bring broth to a boil. Add onion, 

tomato, kale. Serve. 

Pecans 



Breakfast 

Avocado Toast 

Avocado Toast 

scaled to 2 slice 

Drizzle some olive oil on a piece of wheat 



bread and toast. Mash and mix the 

11.8g Protein 


avocado with some lemon juice, salt, and 

2 slice Whole-wheat bread (56 g) pepper, then spread it on top of the toast. 

2 slice Avocado Toast 


2 tsp Lemon juice (10 g) 

Sprinkle red pepper flakes and eat. 

11.2g Protein 


Blueberries 





g) 


Blueberries 

0.5g Protein 



Lunch 


21.2g Protein 

1 serving Stewed Tomato Black Beans 


15.2g Protein 


Hummus 


6.0g Protein 

Stewed Tomato Black Beans 


1 1/2 tbsp Vegetable oil (21 g) 


g) 

1/2 cup, chopped or sliced 


1/2 cup Tomatoes (120 g) 

1/2 can Canned black beans (213 g) 

1/2 tbsp Salt (9 g) 







Heat oil in a pan over medium heat and 

then add chopped onion; cook until 

translucent. Add chopped tomato and add 

tomato sauce. Finally, add the can of 

beans and bring to a boil, reduce heat to a 

simmer and let stew for about 20 minutes. 

Season with salt and enjoy! 






Dinner 


25.5g Protein 





large pot, add ½ the carton of vegetable

 


Soup 


19.5g Protein 

1 serving Quinoa 


6.0g Protein 

Snack 


5.3g Protein 



Protein 

1 cup Carrot Juice 


4.8g Protein 

12 




g) 


1/2 medium Carrots (31 g) 


0.188 cup Coconut milk (45 g) 



1/4 tsp Salt (1.5 g) 



Quinoa 


1/4 cup Quinoa (43 g) 

0.188 tsp Salt (1.1 g) 


Organic Rice Milk Carrot 

Juice 


5 large (7-1/4" to 8-/1/2" long) 

Carrots (360 g) 

3 tbsp Whole milk (45 g) 









powder, salt, thyme and black pepper. Stir 















Quinoa 

Rinse quinoa well in a strainer and drain. 

Add 1 cup quinoa and salt to 2 1/2 cups 

water in a pot. Bring to a boil, uncovered. 

When it starts to boil, cover and simmer 20 

minutes or until the water is absorbed and 

quinoa is light and fluffy. 

Carrot Juice 

Chop top off and rinse root well with bristle 

brush. Juice unpeeled carrots in single (or 

double) auger juicer for highest extraction 

and most nutritional content. Mix in milk, a 

few tablespoons at a time, to make juice 

extra creamy. Enjoy! 



Breakfast 

Spinach Avocado Smoothie Spinach Avocado Smoothie Bowl 

Bowl 

Blend and serve with any desired toppings. 



Enjoy! 

18.1g Protein 

2 cup Baby Spinach (57 g) 

Granola (Gluten Free) 


1 serving Spinach Avocado Smoothie 


Bowl 

2/3 cup (8 fl oz) Coconut Milk 


Unsweetened (160 g) Granola 

1.9g Protein 

(Gluten Free) scaled to 1 

ounce 




Almonds 

4.2g Protein 

57 g Almonds 


2 oz (23 whole kernels) (57 g) Almonds 


12.0g Protein 

Lunch 


16.2g Protein 



Hummus 



0.05 cup Lemon juice (12 g) 





until smooth. (Add a little more liquid, if

 

Hummus 


7.0g Protein 

2 serving Kale and Apple Juice 


6.9g Protein 

1 serving Lebanese White Cabbage 

Salad 


2.4g Protein 

Dinner 


15.5g Protein 

1 serving Vegan Potato Tacos 


8.9g Protein 



6.7g Protein 

Snack 


3.4g Protein 

1 serving Baked Spinach Chips 


3.4g Protein 

13 

0.05 cup Sesame butter (12 g) 

0.2 tbsp Olive oil (2.7 g) 


0.1 tsp Salt (0.6 g) 


Celery (40 g) 

Kale and Apple Juice scaled to 2 

serving 

2 large (3-1/4" dia) Apples (446 g) 2 

cup, chopped Kale (134 g) 

Lebanese White Cabbage Salad 


1/4 head, small (about 4-1/2" dia) 

Cabbage (179 g) 





Vegan Potato Tacos scaled to 1 

serving 

1.167 Potato medium (2-1/4" to 

3-1/4" dia) Potato (249 g) 


g) 


0.167 cup Peas (22 g) 

1/3 tsp Paprika (0.7 g) 

0.083 cup Water (20 g) 

0.167 dash Salt (0.1 g) 

1 tortilla Tortillas (24 g) 

0.167 fruit Avocados (34 g) 

0.083 cucumber (8-1/4") Cucumber 

(25 g) 

0.167 tbsp Dill (0.1 g) 


serving 





(0.5 g) 

Baked Spinach Chips 








Kale and Apple Juice 

Juice kale and apples in juicer. Whisk to 

ensure mixture is homogenous before 

drinking. Enjoy! 


Chop the cabbage into fine strips, then 

place in a bowl with the olive oil, lemon 

juice, salt (to taste), and garlic. Mix well. 

Serve and enjoy! 

Vegan Potato Tacos 

Wash potatoes, peel onions and chop 

everything in small cubes. Add potatoes, 

onions, peas, oil, salt to taste, and paprika 

in a large deep pan, cover the lid and cook 

at medium-high heat for about 15-20 

minutes. Stir from time to time and add 

water little by little if you need to. Make 

sure the sauce is not too watery – add 

more paprika if that happens. Taste and 

add some more salt if needed. When 

ready to serve, place potatoes in a tortilla 

with chopped cucumber, cubed avocado, 

and some fresh dill. Enjoy! 









Preheat oven to 350 degrees F. Mix all 

ingredients together in a bowl, until 

spinach is evenly coated. Bake for 15 

minutes or until edges of spinach start to 

brown. Let cool and enjoy! 



Breakfast 

Smashed Avocado and 

Smashed Avocado and Garbanzo 

Garbanzo Beans scaled to Beans 


0 serving 

Mash up 1 large avocado and add lime 

11.4g Protein 

0 fruit, without skin and seed juice; mix well. Gently mix in rinsed 


chickpeas. Season to taste with salt and 

0 serving Smashed Avocado and 

0 lime yields Lime juice (0 g) pepper, if desired. Enjoy! 

Garbanzo Beans 

0 oz Chickpeas (0 g) 

Pineapple, Mango, Pea & Spinach 

0 Calories | 0g Carbs | 0g Fat | 0g Protein 

0 dash Salt (0 g) 

Smoothie 

0 dash Pepper (0 g) 


1 serving Pineapple, Mango, Pea & 

Pineapple, Mango, Pea & pulse until smooth. Enjoy! 

Spinach Smoothie 

Spinach Smoothie scaled 


to 1 serving 

11.4g Protein 



1 cup, chunks Pineapple (165 g) 



g) 

1 cup, sliced Mangos (165 g) 

1 cup Peas (134 g) 

Lunch 


12.2g Protein 

1 serving Summer Pepper and Tomato 

Salad 


4.6g Protein 

1 serving Balsamic Sautéed Spinach 


1.9g Protein 



5.7g Protein 

Dinner 


15.6g Protein 

1/2 serving Lemon Cous-Cous Salad 


3.1g Protein 

1 serving Jamaican-Style Spicy Beans 


12.6g Protein 

Summer Pepper and Tomato 

Salad 



(364 g) 


2-1/2 dia.) Red bell pepper (119 

g) 2 tbsp Olive oil (27 g) 

2 tbsp Balsamic vinegar (32 g) 1 

dash Salt (0.4 g) 


Balsamic Sautéed Spinach 







Kale Chips 




1/8 tsp Salt (0.8 g) 

Lemon Cous-Cous Salad scaled 


1/4 cup, cooked Couscous (39 g) 




(19 g) 

1/8 cup slices Cucumber (13 g) 

0.063 cup Pine nuts (8.4 g) 

1/4 tsp Salt (1.5 g) 


1/2 tbsp chopped Scallions (3 g) 

1/4 tsp Lemon zest (0.5 g) 

Jamaican-Style Spicy Beans 


3/4 cup Kidney beans (192 g) 



1/4 cup, chopped Scallions (25 g) 



flakes (0 g) 


0.063 tsp Allspice (0.1 g) 

1/8 tsp Salt (0.8 g) 

1/8 cup Fresh cilantro (2 g) 

Summer Pepper and Tomato Salad 

Course chop pepper and tomatoes. Place 

pepper and tomatoes in a bowl. Pour in 

olive oil and balsamic vinegar. Season with 

salt and pepper. Toss gently to coat. 

Refrigerate until ready to serve. Enjoy! 


Heat olive oil in a pan over medium-high 

heat. Cook spinach in olive oil and add 

balsamic vinegar, salt, and pepper. Let 

spinach heat through and cook until 

slightly wilted. Remove from heat and 

enjoy! 

Kale Chips 









Lemon Cous-Cous Salad 

Cook pearl cous-cous according to package 

directions if not already cooked. Combine 

olive oil and lemon juice in medium-large 

bowl. Add cous-cous to the dressing 

mixture and combine well. Add remainder 

of ingredients and stir together to create 

salad. Sprinkle lemon zest to the top at the 

end. You can substitute sumac for lemon 

zest if available. 


In a large skillet, heat the oil over medium 

heat. Add the onion and sauté until nearly 

golden. Add scallions, garlic, and pepper 

flakes, and sauté for 2 minutes longer, or 

until the scallion greens turn bright green. 

Add the beans, coconut milk, and allspice 

to the skillet. Season gently with salt, and 

adjust the seasonings, if desired. Simmer 

for 5 minutes longer, or until the coconut 

milk thickens up a bit. Transfer to a serving 

container and garnish with cilantro, or 

garnish with cilantro and serve straight 

from the skillet. 


Snack 


5.3g Protein 

3/4 serving Carrots with hummus 


5.3g Protein 


3/4 serving 

3 3/4 tbsp Hummus (56 g) 

3/4 cup strips or slices Carrots (92 g) 


Dip carrots into hummus, eat.

14 



Breakfast 


9.6g Protein 

1 cup Oatmeal and Blackberries 


5.6g Protein 



4.0g Protein 

Lunch 


18.2g Protein 


Hummus 


7.0g Protein 



5.2g Protein 



6.1g Protein 

Dinner 


26.5g Protein 

2 serving Leek, Potato, and Lentil 

soup 


20.5g Protein 



6.0g Protein 

Oatmeal and Blackberries scaled 

to 1 cup 




1/4 cup Blackberries (36 g) 

Avocado 




Hummus 







0.1 tsp Salt (0.6 g) 


Celery (40 g) 

Pecans 



Kale Soup 






Leek, Potato, and Lentil soup 


1/2 leek Leeks (45 g) 

2 1/4 cup Vegetable Broth (540 g) 



Potato (185 g) 



Quinoa 



0.188 tsp Salt (1.1 g) 

Oatmeal and Blackberries 

Combine berries with water and stir in the 

oatmeal. Microwave until cooked according 

to package directions, about 2 minutes. 

Remove, add honey, and eat. 

Avocado 




paprika. 









Pecans 

Kale Soup 





Leek, Potato, and Lentil soup 

Cut the leek in half lengthways and wash 

well to remove any dirt, cut into 

approximately 1cm slices. Place all the 

ingredients in a large saucepan. Bring to a 

boil, reduce heat and simmer gently for 

approximately 20 minutes, stirring 

occasionally. Season with salt and pepper 

to taste and blend until smooth, either in a 

blender, or in the pan with a hand held 

stick blender. If you want a slightly thinner 

soup you can add a little more water at 

this stage. 

Quinoa 








Snack 


4.0g Protein 

1 pepper Sliced bell pepper 


Protein 

1 serving Sugar Free Fudge 


Protein 

Sliced bell pepper scaled to 1 

pepper 



Sugar Free Fudge scaled to 1 

serving 

1/8 package (8 oz) Cream cheese 

(28 g) 

1/8 square Baking chocolate (3.6 g) 

0 tsp Stevia Sweetener (0 g) 

0.063 serving Better Stevia liquid 

toffee flavouring 

Sliced bell pepper 

Wash the bell pepper, slice it in half, then 

remove the seeds and stem. Slice into 

strips and enjoy! Optionally eat with a side 

of hummus dip (there are other pepper + 


Sugar Free Fudge 

Melt chocolate. In a small bowl, beat the 

cream cheese, melted chocolate, 

sweetener, and toffee flavouring (this 

small amount of alcohol is fine) until 

smooth. Pour into an 8 inch square pan

 

lined with foil, cover and refrigerate 

overnight. Cut into 16 squares. serve 

chilled. 

15 



Breakfast 

Acai Berry Smoothie scaled to 1 Acai Berry Smoothie 

Bowls 



1 medium (7" to 7-7/8" long) pulse until smooth. Enjoy! 

6.8g Protein 

Banana (118 g) 

Vegan Pancakes 

1 serving Tambor Premium Organic Blend almond milk and oats. Add all other 

1 Bowls Acai Berry Smoothie 

Traditional Acai 

ingredients (excluding coconut oil) and 


1 1/2 medium (1-1/4" dia) 

continue to blend. Let mix rest for 10 

3.6g Protein 

Strawberries (18 g) 

mins. Heat coconunt oil in a non-stick pan 

1/8 cup Coconut water (liquid from over medium heat. In 1/4 cup portions, 

1 serving Vegan Pancakes 


cook pancakes approximately 3-5 minutes 



per side. Serve immediately and enjoy! 

2.2g Protein 


0.094 cup Almond milk (23 g) 0.063 


cup Oats (9.8 g) 


0.031 cup Gluten Free All Purpose 

1.0g Protein 

Baking Flour 

0.188 tsp Baking powder (0.9 g) 

0.031 tsp Salt (0.2 g) 

0.031 tsp Cinnamon (0.1 g) 

0.063 tsp Nutmeg (0.1 g) 

0.063 tbsp Coconut oil (0.9 g) 0.063 

medium (2-2/3" dia) Peaches 

(9.4 g) 



Lunch 


17.5g Protein 

1 serving Kale Avocado Salad 


8.5g Protein 

1 cup Carrots 


1.6g Protein 

1 serving Watermelon, Feta (Vegan), 

& Mint Salad 


7.4g Protein 

Dinner 


23.1g Protein 

Kale Avocado Salad scaled to 1 

serving 







Carrots 



Watermelon, Feta (Vegan), & 

Mint Salad 


2 cup, balls Watermelon (308 g) 

1/4 cup, crumbled Feta cheese (38 

g) 

1 tbsp Spearmint (5.7 g) 

Kale Avocado Salad 

Chop kale. Mash avocado into kale. This 

will help to tenderize the kale. Add lemon 

or lime juice. 2 Tbsp is about the amount 

from a small/medium lemon. Salt and 

pepper to taste. Toss once more and 

serve. Enjoy! 

Carrots 




Watermelon, Feta (Vegan), & Mint 

Salad 

Toss watermelon balls with chopped mint 

and crumbled vegan feta. Enjoy! 




3.1g Protein 

2 serving Quick Spicy African 

Chickpeas 


20.1g Protein 







(19 g) 



1/4 tsp Salt (1.5 g) 




Quick Spicy African Chickpeas 












Quick Spicy African Chickpeas 

Add olive oil into a sauce pan. Turn burner 

to medium heat. Add the diced onions and 

stir until they are translucent (about 4 

minutes). Add garlic. Stir 1 minute. Add 

spices and tomatoes with juice. Cook for 3

 

Snack 


2.6g Protein 



2.6g Protein 

16 



g) 

1/4 tsp Garlic (0.7 g) 

1/4 tsp Curry powder (0.5 g) 

1/4 tsp Ginger (0.5 g) 



0.417 cup Tomatoes (100 g) 

7 1/2 oz Chickpeas (213 g) 


Pecans 



minutes. Drain and rinse the chickpeas. 

Add to tomato mixture. Stir. Simmer on 

medium heat for 5 minutes, stirring 

occasionally. Add salt to taste. Enjoy! 

Pecans 



Breakfast 

Avocado Toast 

Avocado Toast 

scaled to 2 slice 

Drizzle some olive oil on a piece of wheat 



bread and toast. Mash and mix the 

11.8g Protein 


avocado with some lemon juice, salt, and 

2 slice Whole-wheat bread (56 g) pepper, then spread it on top of the toast. 

2 slice Avocado Toast 


2 tsp Lemon juice (10 g) 

Sprinkle red pepper flakes and eat. 

11.2g Protein 


Blueberries 





g) 


Blueberries 

0.5g Protein 



Lunch 


21.2g Protein 



15.2g Protein 


Hummus 


6.0g Protein 





g) 
























Dinner 


25.5g Protein 


Soup 


19.5g Protein 



6.0g Protein 






g) 




0.188 cup Coconut milk (45 g) 




large pot, add ½ the carton of vegetable 









powder, salt, thyme and black pepper. Stir

 

Snack 


5.3g Protein 



Protein 

1 cup Carrot Juice 


4.8g Protein 

17 


1/4 tsp Salt (1.5 g) 



Quinoa 



0.188 tsp Salt (1.1 g) 


Organic Rice Milk Carrot 

Juice 


5 large (7-1/4" to 8-/1/2" long) 

Carrots (360 g) 

3 tbsp Whole milk (45 g) 















Quinoa 







Carrot Juice 

Chop top off and rinse root well with bristle 

brush. Juice unpeeled carrots in single (or 

double) auger juicer for highest extraction 

and most nutritional content. Mix in milk, a 

few tablespoons at a time, to make juice 

extra creamy. Enjoy! 



Breakfast 

Spinach Avocado Smoothie Spinach Avocado Smoothie Bowl 

Bowl 




Enjoy! 

10.0g Protein 



1 1/2 fruit, without skin and seed 



Bowl 

2 cup (8 fl oz) Coconut Milk 


Unsweetened (480 g) 

5.8g Protein 

Granola (Gluten Free) scaled 

to 1 ounce 




4.2g Protein 

Lunch 


16.2g Protein 


Hummus 


7.0g Protein 


2 serving Kale and Apple Juice 


6.9g Protein 

1 serving Lebanese White Cabbage 

Salad 


2.4g Protein 


Hummus 




0.05 cup Sesame butter (12 g) 0.2 

tbsp Olive oil (2.7 g) 

0.4 cloves, minced Garlic (1.2 g) 0.1 

tsp Salt (0.6 g) 


Celery (40 g) 

Kale and Apple Juice scaled to 2 

serving 

2 large (3-1/4" dia) Apples (446 g) 2 

cup, chopped Kale (134 g) 











Kale and Apple Juice 

Juice kale and apples in juicer. Whisk to 

ensure mixture is homogenous before 

drinking. Enjoy! 


Chop the cabbage into fine strips, then 

place in a bowl with the olive oil, lemon 

juice, salt (to taste), and garlic. Mix well. 

Serve and enjoy!

 

1/4 head, small (about 4-1/2" dia) 

Cabbage (179 g) 





Dinner 


27.2g Protein 

1 serving Vegan Chickpea Salad 


17.5g Protein 

2 serving Lemon Steamed Broccoli 


9.7g Protein 

Snack 


3.4g Protein 

1 serving Baked Spinach Chips 


3.4g Protein 

18 

Vegan Chickpea Salad scaled to 

1 serving 


1 1/2 medium Carrots (92 g) 


Celery (40 g) 


g) 

1 tbsp, drained Capers (9 g) 

1 tbsp Nutritional Yeast (7.5 g) 

1/2 tbsp Sesame butter (7.5 g) 


1/2 tsp Vinegar (2.5 g) 


1 leaf outer Lettuce (28 g) Lemon 

Steamed Broccoli scaled to 2 

serving 

3/4 lb Broccoli (340 g) 










Vegan Chickpea Salad 

In a food processor process each vegetable 

separately– carrots, celery and onion. Set 

aside in a medium size bowl. Now add 

chickpeas, nutritional yeast, tahini (sesame 

butter), mustard, and apple cider vinegar 

into the food processor. Process but *be 

sure to leave it a little chunky making sure 

it's not completely smooth*. Add chickpea 

mixture to vegetables. Stir together, add in 

capers and stir again. Serve wrapped in a 

lettuce leaf. Store in air tight container in 

the refrigerator if you have leftovers. 

Lemon Steamed Broccoli 

Trim the broccoli into large florets. Place 

the broccoli in a steaming basket over 

boiling water; cover and steam for 3 

minutes. Remove the lid for a moment, 

then cook, partially covered, until the 

stems are tender-firm, another 8-10 

minutes. Remove to a platter; season with 

salt and pepper, olive oil, and the lemon 

juice. 


Preheat oven to 350 degrees F. Mix all 

ingredients together in a bowl, until 

spinach is evenly coated. Bake for 15 

minutes or until edges of spinach start to 

brown. Let cool and enjoy! 



Breakfast 




Beans 




19.3g Protein 

1/3 fruit, without skin and seed juice; mix well. Gently mix in rinsed 




1/3 lime yields Lime juice (15 g) pepper, if desired. Enjoy! 



Pineapple, Mango, Pea & Spinach 


7.9g Protein 


Smoothie 



1 serving Pineapple, Mango, Pea & 

Pineapple, Mango, Pea & pulse until smooth. Enjoy! 

Spinach Smoothie 

Spinach Smoothie scaled to 1 


serving 

11.4g Protein 


1 cup, chunks Pineapple (165 g) 



g) 

1 cup, sliced Mangos (165 g) 

1 cup Peas (134 g) 


Lunch 


12.2g Protein 



Salad 



(364 g) 





salt and pepper. Toss gently to coat.

 

Salad 


4.6g Protein 



1.9g Protein 



5.7g Protein 

Dinner 


15.6g Protein 



3.1g Protein 



12.6g Protein 

Snack 


5.3g Protein 

3/4 serving Carrots with hummus 


5.3g Protein 

19 

1 medium (approx 2-3/4" long, 2- 

1/2 dia.) Red bell pepper (119 g) 












Kale Chips 




1/8 tsp Salt (0.8 g) 







(19 g) 



1/4 tsp Salt (1.5 g) 









1/4 cup, chopped Scallions (25 g) 



flakes (0 g) 



1/8 tsp Salt (0.8 g) 

1/8 cup Fresh cilantro (2 g) 








enjoy! 

Kale Chips 

































Carrots with hummus scaled to Carrots with hummus 

3/4 serving 


3 3/4 tbsp Hummus (56 g) 

3/4 cup strips or slices Carrots (92 g) 




Breakfast 


9.6g Protein 

1 cup Oatmeal and Blackberries 


5.6g Protein 






1/4 cup Blackberries (36 g) 

Avocado 




Combine berries with water and stir in the 



Remove, add honey, and eat. 

Avocado 



balsamic vinegar, lemon/lime juice, or



4.0g Protein 

Lunch 


18.2g Protein 


Hummus 


7.0g Protein 



5.2g Protein 



6.1g Protein 

Dinner 


49.1g Protein 

2 serving Broiled sesame tofu 


43.1g Protein 



6.0g Protein 

Snack 


4.0g Protein 



Protein 


Hummus 







0.1 tsp Salt (0.6 g) 


Celery (40 g) 

Pecans 



Kale Soup 






Broiled sesame tofu scaled 

to 2 serving 

1 tbsp Soy sauce (18 g) 

1/4 tbsp Vegetable oil (3.5 g) 


1 cup chopped Carrots (128 g) 

1 cup Tofu (252 g) 

1/2 tsp Balsamic vinegar (2.6 

g) 1/2 large Scallions (13 g) 

1/8 tsp Sesame oil (0.6 g) 

Quinoa 



0.188 tsp Salt (1.1 g) 

paprika. 









Pecans 

Kale Soup 





Broiled sesame tofu 

Heat the broiler to high and arrange a rack 

in the top third of the oven. Cover a baking 

sheet with foil; set aside. Whisk the soy 

sauce, vegetable oil, and a pinch of pepper 

in a medium shallow bowl to combine. Dip 

the carrots and tofu pieces into the soy 

sauce mixture to coat (let the excess sauce 

drip off and back into the bowl), then lay 

the pieces on the baking sheet so they are 

not touching. Set the remaining sauce 

aside. Broil the carrots and tofu until 

browned on all sides, about 20 minutes 

total, turning the tofu every 5 minutes to 

brown on four sides and flipping the carrots 

after 10 minutes. Remove from the oven. 

Add the chopped scallion, vinegar, and 

sesame oil to the reserved sauce and stir 

to combine. Add the broiled carrots and 

tofu to the sauce and toss to coat. Serve. 

Quinoa 








1 serving Sugar Free Fudge 


Protein 

Sliced bell pepper scaled to 1 

pepper 



Sugar Free Fudge scaled to 1 

serving 

1/8 package (8 oz) Cream cheese 

(28 g) 

1/8 square Baking chocolate (3.6 g) 

0 tsp Stevia Sweetener (0 g) 

0.063 serving Better Stevia liquid 

toffee flavouring 







Sugar Free Fudge 

Melt chocolate. In a small bowl, beat the 

cream cheese, melted chocolate, 

sweetener, and toffee flavouring (this 

small amount of alcohol is fine) until 

smooth. Pour into an 8 inch square pan 

lined with foil, cover and refrigerate 

overnight. Cut into 16 squares. serve 

chilled.

 

20 



Breakfast 


9.0g Protein 

1 Bowls Acai Berry Smoothie 


3.6g Protein 

2 serving Vegan Pancakes 


4.4g Protein 



1.0g Protein 

Lunch 


20.5g Protein 



8.5g Protein 

1 cup Carrots 


1.6g Protein 

1 serving Watermelon, Feta (Vegan), 

& Mint Salad 


7.4g Protein 

1/2 ounce Almonds 


Protein 

Dinner 


18.2g Protein 

Acai Berry Smoothie scaled to 1 

Bowls 

1 medium (7" to 7-7/8" long) 


1 serving Tambor Premium Organic 

Traditional Acai 

1 1/2 medium (1-1/4" dia) 

Strawberries (18 g) 

1/8 cup Coconut water (liquid from 




0.188 cup Almond milk (45 g) 

1/8 cup Oats (20 g) 

0.063 cup Gluten Free All Purpose 

Baking Flour 

3/8 tsp Baking powder (1.9 g) 0.063 


0.063 tsp Cinnamon (0.2 g) 

1/8 tsp Nutmeg (0.3 g) 


1/8 medium (2-2/3" dia) Peaches 

(19 g) 



Kale Avocado Salad scaled to 1 

serving 







Carrots 



Watermelon, Feta (Vegan), & 

Mint Salad 


2 cup, balls Watermelon (308 g) 

1/4 cup, crumbled Feta cheese (38 

g) 

1 tbsp Spearmint (5.7 g) Almonds 

scaled to 1/2 ounce 

1/2 oz (23 whole kernels) Almonds 

(14 g) 

Acai Berry Smoothie 




Blend almond milk and oats. Add all other 

ingredients (excluding coconut oil) and 

continue to blend. Let mix rest for 10 

mins. Heat coconunt oil in a non-stick pan 

over medium heat. In 1/4 cup portions, 

cook pancakes approximately 3-5 minutes 

per side. Serve immediately and enjoy! 







serve. Enjoy! 

Carrots 




Watermelon, Feta (Vegan), & Mint 

Salad 

Toss watermelon balls with chopped mint 

and crumbled vegan feta. Enjoy! 

Almonds 


1 serving Lemon Cous-Cous Salad 


6.1g Protein 



12.1g Protein 


to 1 serving 

1/2 cup, cooked Couscous (79 g) 1 




(37 g) 


1/8 cup Pine nuts (17 g) 



1 tbsp chopped Scallions (6 g) 

1/2 tsp Lemon zest (1 g) 

Kale Soup 













Kale Soup 




tomato, kale. Serve.

 

Snack 


2.6g Protein 




Pecans 



Pecans 



2.6g Protein 

21 



Breakfast 

Oatmeal with Blueberries, Oatmeal with Blueberries, Sunflower 

Sunflower Seeds, and Agave Seeds, and Agave 



Prepare the oats according to the package 

21.7g Protein 


directions. Top with the blueberries and 


sunflower seeds. Drizzle with the agave 

1 serving Oatmeal with Blueberries, 

1 tbsp Sunflower seed kernels (8.8 nectar. 

Sunflower Seeds, and Agave 

g) 

Pecans 


1 tbsp Raw Agave Nectar (21 g) 

7.4g Protein 

Pecans 

Pasta with Lentil Soup Sauce 


Bring a large pot of lightly salted water to a 


1 oz (19 halves per) Pecans (28 g) boil. Add spaghetti and cook for 8 to 10 


Pasta with Lentil Soup Sauce minutes or until al dente; drain, but do not 

2.6g Protein 


rinse, and return to pot. Stir in lentil soup 


and season with black pepper. Heat 

1 serving Pasta with Lentil Soup 

0.266 cup Lentil soup (67 g) 

through and serve. 

Sauce 

2 oz Spaghetti (57 g) 


11.6g Protein 

Lunch 


14.6g Protein 



8.5g Protein 


Hummus 


6.0g Protein 

Dinner 


30.4g Protein 

1 Bowl Rice and Beans 


20.4g Protein 

Kale Avocado Salad scaled to 

1 serving 


















serve. Enjoy! 






2 serving Spinach Recipe 


10.0g Protein 

Rice and Beans 

scaled to 1 Bowl 

1/2 cup Brown rice (98 g) 

1/2 can Canned black beans (213 

g) 1/2 cup Peas (80 g) 


1 tsp Balsamic vinegar (5.3 g) 

1 tbsp Fish sauce (18 g) 








Cook rice according to package directions. 

Heat beans in a pan over medium heat. 

Add peas and cook until heated through. 

Season with oil, soy sauce, and vinegar. 

Add to the rice and mix well. 


Cut off the thick stems of the spinach and 

discard. Clean the spinach by filling up 

your sink with water and soaking the 

spinach to loosen any sand or dirt. Drain 

the spinach and then repeat soaking and 

draining. Put the spinach in a salad spinner 

to remove any excess moisture. Heat 2 

tbsp. olive oil in a large skillet on mediumhigh 

heat. Add the garlic and saut for 

about 1 minute or until the garlic is just 

beginning to brown and become fragrant. 

Add the spinach to the pan, packing it

 

Snack 


5.9g Protein 



5.9g Protein 

22 


1 serving 








down a bit if you need to with your hand. 

Use a couple spatulas to lift the spinach 

and turn it over in the pan so that you coat 

more of it with the olive oil and garlic. Do 

this a couple of times. Cover the pan and 

cook for 1 minute. Uncover and turn the 

spinach over again. Cover the pan and 

cook for an additional minute. After 2 

minutes of covered cooking the spinach 

should be completely wilted. Remove from 

heat. Drain any excess moisture from the 

pan. Add a little more olive oil, sprinkle 

with salt to taste. Serve immediately. 










Breakfast 

Mango, Kale and Blueberry Mango, Kale and Blueberry Smoothie 

Smoothie 

Place all the ingredients in a blender, and 



mix until smooth. Enjoy immediately. 

9.0g Protein 

1 medium (7" to 7-7/8" long) Pecans 


1 serving Mango, Kale and Blueberry 


Smoothie 

1/2 cup, sliced Mangos (83 g) 



5.4g Protein 


Pecans 





2.6g Protein 





1.0g Protein 

Lunch 


25.3g Protein 

1 serving Greek Lentil Soup 


12.8g Protein 

1 serving Cucumber Quinoa Salad with 

Non Dairy Feta 


12.4g Protein 

Greek Lentil Soup 



1/2 stalk, medium (7-1/2" - 8" long) 

Celery (20 g) 



g) 


1/2 tsp, ground Oregano (0.9 g) 

1/8 tsp Salt (0.8 g) 

1/8 tsp, ground Pepper (0.3 g) 




Cucumber Quinoa Salad with 

Non Dairy Feta 


1/2 cucumber (8-1/4") Cucumber 

(151 g) 

2 medium (4-1/8" long) Scallions (30 

g) 


1 oz Feta cheese (28 g) 

Greek Lentil Soup 

Heat oil in a large Dutch oven over 

medium heat. Add celery, carrot, onion, 

garlic, oregano, salt, and pepper; cook 5 

minutes. Add the water and lentils. 

Simmer, partially covered, 15 minutes. 

With a hand blender or potato masher, 

purée soup until semi-smooth and thick. 

Drizzle with lemon juice. Enjoy! 

Cucumber Quinoa Salad with Non 

Dairy Feta 

Cook quinoa according to package 

directions. Set aside. In a medium bowl, 

combine the diced cucumber, scallion, 

quinoa, and feta (dairy free version). In a 

jar with a lid, shake together olive oil, 

vinegar, and salt. Pour over quinoa, mix 

well, and let sit until ready to serve. Toss 

with spinach just before serving. 


 


1/2 tbsp Rice wine vinegar (7.4 g) 

1/8 tsp Salt (0.8 g) 


Dinner 


13.1g Protein 


Hummus 


7.0g Protein 



6.1g Protein 

Snack 


2.0g Protein 

1 cups Pineapple, Parsley, and Ginger 

Smoothie 


2.0g Protein 

23 

Meal Summary 

Breakfast 


19.7g Protein 

1 serving Make-Ahead Steel Cut Oats 

In A Mason Jar 


17.1g Protein 


Hummus 




0.05 cup Sesame butter (12 g) 0.2 


0.4 cloves, minced Garlic (1.2 g) 0.1 



Celery (40 g) 


to 1 serving 

1/2 cup, cooked Couscous (79 g) 1 




(37 g) 







Pineapple, Parsley, and Ginger 

Smoothie 

scaled to 1 cups 

1/2 cup, chunks Pineapple (123 g) 

1/4 medium (7" to 7-7/8" long) 

Banana (30 g) 


1/4 cup Coconut water (liquid from 


1/8 cup Parsley (7.5 g) 


1/2 tsp Ginger (0.9 g) 



















Pineapple, Parsley, and Ginger 

Smoothie 







2.6g Protein 

Ingredients 

Directions 

Make-Ahead Steel Cut Oats In A Make-Ahead Steel Cut Oats In A 

Mason Jar 

Mason Jar 


Prepare 5 pint sized jars or other similar 

0.8 cup Water (189 g) 

resealable containers; set aside. Bring the 


oats, water, and salt to a boil. Simmer for 

0.65 cup Oats (101 g) 

about 3 minutes then turn off the heat. 

Pecans 

Ladle the oats and water into the jars. 


Cover the jars tightly with their caps and 

1 oz (19 halves per) Pecans (28 g) rings. Leave on the counter overnight. (This 

is how I make my oatmeal and I have had 

absolutely no problems with it, healthwise, 

but if for some reason you are not 

comfortable leaving hot oatmeal out 

overnight, you can also refrigerate the jars. 

The oatmeal won't be quite as well cooked 

in the morning; it will be a thinner, less 

creamy oatmeal, but it will still be fine.) 

The next morning, put all but one of the 

jars in the refrigerator. Take the cap off one 

jar and stir up the oatmeal inside. 

Microwave for 2 to 3 minutes, or until quite

 

hot. Add any desired mix ins, such as milk, 

raisins, or other dried fruits. Enjoy! 

Pecans 

Lunch 


15.1g Protein 


Sandwich 


9.1g Protein 


Hummus 


6.0g Protein 

Dinner 


19.6g Protein 



12.6g Protein 



7.1g Protein 

Snack 


5.9g Protein 



5.9g Protein 

24 


Breakfast 


15.8g Protein 




3 oz Roasted Red Peppers (82 g) 1/4 

cup, sliced Onions (29 g) 


2 slice Brown Rice bread (86 g) Red 

Bell Pepper and Hummus 










1/4 cup, chopped Scallions (25 g) 1 



flakes (0 g) 



1/8 tsp Salt (0.8 g) 

1/8 cup Fresh cilantro (2 g) Carrots 

with hummus scaled to 1 serving 




1 serving 









































Directions 




Pecans 



smoothie 


13.2g Protein 



2.6g Protein 

Ingredients 







flavouring 

1/2 cup, halves or slices Peaches 

(122 g) 

Pecans 


1 oz (19 halves per) Pecans (28 g)

 

Lunch 


16.6g Protein 

1 serving Endive Salad 


3.5g Protein 

1 serving Chickpea Snack Sandwich 


13.0g Protein 

Dinner 

Endive Salad 





1 small (2-3/4" dia) Apples (149 g) 5 

cup, chopped Endive (250 g) 

Chickpea Snack Sandwich 




(93 g) 

1/2 medium (approx 2-3/4" long, 



Rice Pasta Pascal 




15.1g Protein 


1 1/4 tbsp Olive oil (17 g) 

1 serving Rice Pasta Pascal 

1/8 tsp, ground Basil (0.2 g) 


1 plum tomato Tomatoes (62 g) 

9.1g Protein 




g) 

Hummus 



4 oz Brown Rice Spaghetti (112 g) 

6.0g Protein 






Snack 


2.0g Protein 



2.0g Protein 

25 


Breakfast 


20.8g Protein 

2 serving Pepper and Hummus GF 

Toast 


20.8g Protein 

Lunch 

Avocado 



Endive Salad 

Chop apple and endive. Toss all ingredients 

together well and serve. Enjoy! 

Chickpea Snack Sandwich 

Mash chickpeas with fork. Slice bell 

pepper and cucumber. Toast bread and 

assemble sandwich with veggies, chikpeas 

mash, and toast. 

Rice Pasta Pascal 

Mince garlic cloves. Chop onions and 

tomatoes coarsely. In a medium skillet 

over medium-high heat, saute garlic in oil 1 

to 2 minutes. Stir in onion and cook 2 

minutes more. Stir in tomatoes, oregano, 

basil, salt and pepper. Reduce heat to 

medium-low and let simmer. Bring a large 

pot of lightly salted water to a boil. Add 

pasta and cook for 3 to 5 minutes or until 

al dente; drain. Toss hot pasta with tomato 

mixture. Serve. 





Avocado 




paprika. 


Directions 

Pepper and Hummus GF Toast 

Cut peppers into strips. Heat a non-stick 

skillet over medium-high heat. Add 

peppers and cook on stove top for about 5 

minutes. Toast the wheat bread and then 

spread hummus, flax seeds, and spinach 

on top Lastly add the peppers. Enjoy! 



16.4g Protein 



2.0g Protein 

1 serving Radishes with Hummus 


5.6g Protein 

Ingredients 

Pepper and Hummus GF 

Toast scaled to 2 serving 

2 small Red bell pepper (148 g) 4 

tbsp Hummus (60 g) 




Avocado 



Radishes with Hummus scaled 

to 1 serving 

1 cup slices Radishes (116 g) 


Pecans 



Indian Spiced Roasted 

Chickpeas 

Avocado 




paprika. 

Radishes with Hummus 

Cut radishes into rounds and eat with 

hummus. 

Pecans 

Indian Spiced Roasted Chickpeas 

Preheat the oven to 400 degrees F. Place



2.6g Protein 

1 serving Indian Spiced Roasted 

Chickpeas 


6.2g Protein 

Dinner 


24.2g Protein 

1 Zucchini Zucchini Noodles 


4.6g Protein 



2.4g Protein 

1 serving Braised Lentils Spinach 


17.2g Protein 

the chickpeas into a large bowl. Mix the 

spices and salt into the melted coconut oil. 

Pour the spiced oil over the chickpeas. 

Combine the chickpeas and spiced oil 

thoroughly, ensuring the chickpeas are well 

coated. Spread the spiced chickpeas onto 

a baking tray. Roast for 35-40 minutes, 

stirring frequently. Watch the chickpeas 

carefully towards the end of the cooking 

time as they burn easily. The chickpeas 

are ready when they are lightly browned 

and crispy. To test the chickpeas, remove 

one from the oven and allow to cool. If the 

chickpeas are still chewy rather than 

crispy, they need a little more time in the 

oven. Allow the chickpeas to cool on the 

tray, then store in an airtight container. 


Peel the zucchini and cut them into wide 

julienne strips with a mandolin or use a 

spiralizer to cut into noodles. Set aside. 

Add onion, garlic, salt and pepper to a 

medium saucepan over medium heat. Cook 

over medium heat for one or two minutes, 

until fragrant and slightly softened. Toss 

with the zucchini noodles and cook for 1-2 

minutes until evenly heated through. 

Enjoy! 

Yam Fries 


into wedges or fry-shapes. No need to 










Braised Lentils Spinach 

Add the dried lentils into a non stick pan 

with a lid and cover with at least 2-3 cups 

of water. Add the spices and simmer, while 

covered for 20 minutes over medium heat. 

Check often to make sure there is still a lot 

of water inside. Uncover and add the 

frozen spinach directly to the pan; add 

additional water to cover. Cover and 

continue to simmer for another 15 

minutes. Cover and continue to simmer for 

another 15 minutes. Uncover, stir, and 

continue to simmer until the water has 

completely evaporated (usually another 5- 

10 minutes). Season to taste with 

additional salt/pepper. Serve and enjoy! 

Recipe inspired by: 

http://www.ahueats.com/2015/11/braisedlentils-spinach.html 


Snack 


5.9g Protein 



5.9g Protein 




0.167 tsp Coriander seed (0.3 g) 

0.167 tsp, ground Cumin (0.5 g) 

0.167 tsp Turmeric (0.4 g) 

0.167 tsp Salt (1 g) 

0.167 tsp Pepper (0.3 g) 



scaled to 1 Zucchini 

1 large Zucchini (323 g) 

1/2 small Onions (35 g) 




Yam Fries 






Braised Lentils Spinach scaled 

to 1 serving 



1/4 tsp Turmeric (0.6 g) 


1/4 tsp Salt (1.5 g) 

0.167 tsp, ground Pepper (0.4 g) 1/2 

package (10 oz) Spinach (142 g) 


1 serving 














lemon. Toss and serve.

 

 

26 


Breakfast 


4.7g Protein 




4.7g Protein 

Lunch 


15.3g Protein 

1 serving Easy Spinach and Scallion 

Salad 


5.3g Protein 


Hummus 


6.0g Protein 



4.0g Protein 

Dinner 

Ingredients 

Coconut Milk with Oatmeal, 

Dates, and Raisins scaled to 1 

serving 



1/2 oz (60 raisins) Raisins (14 g) 


Easy Spinach and Scallion Salad 












Avocado 




GF Pasta, Beets & Artichoke 

11.1g Protein 

Bowl 


1 serving GF Pasta, Beets & Artichoke 

1/8 can Artichoke Hearts, Quarters 

Bowl 

(50 g) 



8.7g Protein 



1 cup Zucchetti 

1/4 cup (1" pieces) Beet greens (9.5 


g) 

Protein 

4 oz Brown Rice Spaghetti (112 g) 

Zucchetti 


1 medium Zucchini (196 g) 

Snack 


23.5g Protein 



23.5g Protein 

27 








Directions 

Coconut Milk with Oatmeal, Dates, 

and Raisins 


over medium heat. Stir for another minute. 


Enjoy! 




onions. Put spinach in a mixing bowl and 

add the scallions/green onions, oil, pepper, 

and the juice from 1 squeezed lemon. Toss 

and serve. 





Avocado 




paprika. 

GF Pasta, Beets & Artichoke Bowl Cook 

pasta following package instructions. When 

pasta is al dente drain using a colander. 

Return pasta to pot and drizzle with 1/2 of 

olive oil, toss pasta to coat evenly. While 

cooking, chop artichokes and set aside. In 

a skillet add other half of olive oil over 

med-high heat and saute sweet corn for 4 – 

5 minutes. Add corn to pasta. Spoon 

pasta and corn into a bowl and top with 

artichoke hearts. Serve. 

Zucchetti 

Wash zucchini and cut into 2 or 3 inch 

chunks. Put through spiralizer. Put in 

boiling salted water for about 5 minutes or 

until they reach the consistency you like. 

Strain and serve. 






Breakfast 


9.9g Protein 

1 bowl Fast Oatmeal 


Ingredients 

Fast Oatmeal 


1 oz (60 raisins) Raisins (28 g) 



2 tsp brownulated Brown sugar (6.4 


Directions 

Fast Oatmeal 

Add the oats, water and raisins together 

and put in the microwave for 45 seconds. 

Stir once and then microwave again for 45 

seconds. Set it aside for a couple of 

minutes to absorb more liquid. Then

 

6.0g Protein 

1 1/2 ounce Pecans 


3.9g Protein 

g) 


Pecans 

scaled to 1 1/2 ounce 

1 1/2 oz (19 halves per) Pecans (43 

g) 

sprinkle with cinnamon and brown sugar. 

Pecans 

Lunch 


6.9g Protein 




2.9g Protein 



4.0g Protein 


Cucumber and Avocado scaled to 

1 serving 



(67 g) 






Avocado 



Dinner 

Sautéed Mushrooms with Green 

Peas 



21.5g Protein 

3 1/2 cloves, minced Garlic (11 g) 1 

1/2 tbsp Vegetable Broth (23 g) 


3.167 cup sliced Mushrooms (228 g) 

Green Peas 

1 2/3 cup Peas (223 g) 



19.1g Protein 






2.4g Protein 

1/2 tbsp Sunflower seed kernels 

(4.4 g) 

Yam Fries 






Snack 


1 serving 



11.9g Protein 







5.9g Protein 





Hummus 




6.0g Protein 

1 medium (approx 2-3/4" long, 2-1/2 

dia.) Red bell pepper (119 g) 


and Avocado 





Avocado 




paprika. 

Sautéed Mushrooms with Green Peas 



skillet. When broth begins to steam, add 

the sliced mushrooms and sauté for 3 

minutes. Add green peas and sauté for 4 




Yam Fries 
























28 


Breakfast 

504.1 Calories | 95.7g Carbs | 11.2g Fat 

|13.9g Protein 

Ingredients 


scaled to 1 1/2 bowl 


3/4 cup slices Peaches (116 g) 


Directions 




water for a creamier taste. Microwave for

1 1/2 bowl Oatmeal and peaches 


8.7g Protein 



1.0g Protein 


1 1/2 packet Stevia (3 g) 



Granola (Gluten Free) scaled 

to 1 ounce 



more seconds. Sprinkle with brown sugar 

and eat. 




4.2g Protein 

Lunch 


19.0g Protein 



3.9g Protein 

1 serving Vegan Portobello Stroganoff 


15.0g Protein 

Dinner 


17.1g Protein 



6.1g Protein 



Protein 

1 serving Vegan White Bean Pate 


9.8g Protein 





Vegan Portobello Stroganoff 


3/4 cup diced Mushrooms (65 g) 1/4 

small Onions (18 g) 

1/2 cloves, minced Garlic (1.5 g) 1/2 

cup Organic Hearty Vegetable 

Broth (120 g) 

2 oz Cashew nuts (57 g) 


1/4 tsp Rosemary (0.3 g) 

1/4 tsp, leaves Oregano (0.3 g) 





Vegan Portobello Stroganoff 

Place cashews and half a cup of water in a 

blender or food processor and leave to 

soak. In a large pot, sauté the mushrooms, 

onion and garlic in oil for 3 – 5 minutes, 

until onions are translucent. Reduce heat 

to medium low and add vegetable broth. 

Cover and allow to simmer for 30 minutes. 

Blend cashews until smooth and creamy. 

Add the cashew cream and herbs to the 

pot, stirring well to combine. Allow to 

simmer for another 20 minutes. If the stew 

looks too thick, add a little water. Season 

with salt and pepper to taste. Toast bread. 

Serve stroganoff spooned over toast. 

Lemon Cous-Cous Salad scaled Lemon Cous-Cous Salad 

to 1 serving 


1/2 cup, cooked Couscous (79 g) 1 directions if not already cooked. Combine 





1/4 cup cherry tomatoes Tomatoes mixture and combine well. Add remainder 

(37 g) 


1/4 cup slices Cucumber (26 g) salad. Sprinkle lemon zest to the top at the 







1 tbsp chopped Scallions (6 g) Wash the bell pepper, slice it in half, then 



Sliced bell pepper scaled to 1 strips and enjoy! Optionally eat with a side 

pepper 


1 medium (approx 2-3/4" long, dip recipes on ETM you can swap in). 

2-1/2 dia.) Red bell pepper (119 g) Vegan White Bean Pate 

Vegan White Bean Pate scaled Roughly chop the onion and garlic. Fry 

to 1 serving 

them in one tbsp oil for a couple of 

1/4 medium (2-1/2" dia) Onions 

minutes over medium heat until lightly 

(28 

g) 

browned. When ready, throw both into a 


large mixing bowl. Drain and rinse the 


beans and place them in the bowl. Finally, 

0.438 cup White beans (115 g) add the rest of the ingredients and using a 

0.063 cup Sun-dried tomatoes (3.4 hand blender, give it all a good blend. 

g) 

Alternatively throw it all in a food 

1/8 lemon yields Lemon juice (5.9 g) processor instead. Serve with cucumber 

1/2 tbsp Parsley (1.9 g) 

slices. Enjoy! 

1/2 tbsp chopped Chives (1.5 g) 1/4 

tbsp Water (3.7 g) 

1/4 cucumber (8-1/4") Cucumber 

(75 g) 




Snack 


5.8g Protein 

Spinach salad 




Spinach salad 



onions. Put spinach in a mixing bowl and

1 serving Spinach salad 


5.3g Protein 



Protein 




Celery 



Celery (80 g) 



and serve. 

Celery 



Vegetables 


1/4 eggplant, unpeeled Eggplant - Raw 

(approx 1-1/4 lb) (137 g) 

129 1/4 cup (3.88 kg) Spinach - Raw 

14 3/4 medium (approx 

2-3/4" long, 2-1/2 dia.) 

(1.76 kg) 

5 1/2 cup chopped (501 

g) 

23 large (7-1/4" to 8- 

/1/2" long) (1.66 kg) 


Broccoli - Raw 

Carrots - Raw 

5 1/2 cup chopped, (1/2" Cauliflower - Raw 


1 medium (11 g) Baby zucchini - Squash, raw 

35 2/3 medium (4-1/8" 

long) (535 g) 

1/4 cup (14 g) Sun-dried tomatoes 

Scallions - Spring onions or scallions (includes tops and bulb), raw 

7 2/3 cup (1.03 kg) Peas - Green, frozen, unprepared 

1/4 cup (1" pieces) (9.5 

g) 

Beet greens - Raw 



4-1/4" dia) (554 g) 

26 medium (3/4" to 1" 

dia) (117 g) 


Radishes - Raw 

2 cup, whole (126 g) Peas - Edible-podded, raw 

1 cup (156 g) Spinach - Frozen, chopped or leaf, unprepared 

5 medium (980 g) Zucchini - Summer squash, includes skin, raw 

1 sweetpotato, 5" long 

(130 g) 

16 1/2 medium whole 

(2-3/5" dia) (2.03 kg) 

Sweet potato - Raw, unprepared 



2 cup (480 g) Tomatoes - Red, ripe, canned, packed in tomato juice 

8 cup (1.92 kg) Vegetable Broth - From bouillons. Low sodium 


1/2 cup (118 g) Carrot juice - Canned 

1/4 shallot (medium) (11 

g) 

Shallots - Raw 

1 1/4 cup (41 g) Alfalfa sprouts - Sprouted seeds, raw

10 1/3 spear, medium 

(5-1/4" to 7" long) (165 

g) 


2 1/2 tbsp (9.5 g) Parsley - Raw 

1/4 cup slices (43 g) Beets - Canned, drained solids 

1/4 can (100 g) Artichoke Hearts, Quarters - Canned artichoke hearts, without liquid - Kroger 

1 1/2 cup (234 g) Broccoli - Frozen, chopped, unprepared 

5 cup (1.23 kg) Baby carrots - Baby, raw 

2 1/2 cup (220 g) Brussels sprouts - Raw 

1/2 head, medium 

(about 5-3/4" dia) (454 

g) 

Cabbage - Raw 

2 mushroom, whole (168 Mushrooms - Portabella, raw 

g) 

11 1/2 stalk, medium (7- Celery - Raw 

1/2" - 8" long) (460 g) 

1/2 tbsp chopped (1.5 g) Chives - Raw 

11 1/3 tbsp (11 g) Fresh cilantro - Coriander leaves, raw 

2 cucumber (8-1/4") 

(602 g) 

1/2 head (257 g) Endive - Raw 


1/4 cup (66 g) Tomato products - Canned, paste, with salt added 

24 1/4 cup, chopped 

(1.62 kg) 

Kale - Raw 

1/2 cup (120 g) Organic Hearty Vegetable Broth - Trader Joe's 

3/4 leek (67 g) Leeks - (bulb and lower leaf-portion), raw 


g) 


8 1/4 cup whole (718 g) Mushrooms - Brown, italian, or crimini, raw 

7 1/4 medium (2-1/2" 

dia) (798 g) 


Onions - Raw 

5 1/2 cup (814 g) Blueberries - Raw 


11 1/4 medium (2-2/3" 

dia) (1.69 kg) 

Peaches - Raw 

1/2 cup (not packed) (73 Raisins - Seedless 

g) 

1/4 cup, whole (36 g) Strawberries - Raw 


4 1/4 cup, diced (646 g) Watermelon - Raw 

4 1/2 date, pitted (108 

g) 

Dates - Medjool 

8 3/4 medium (3" dia) 

(1.59 kg) 

3 1/4 medium (7" to 7- 

7/8" long) (384 g) 


Banana - Raw 

1 cup (144 g) Blackberries - Raw

1/4 cup, unthawed (38 

g) 

Blackberries, frozen - Unsweetened 

1 cup, unthawed (155 g) Blueberries, frozen - Unsweetened 

3/8 cup (76 g) Blueberries - Whole - Safeway 


1/4 cup (61 g) Lime juice - Raw 

3 fruit without refuse 

(621 g) 

2 cup, halves or slices 

(488 g) 

Mangos - Raw 

1/2 medium (89 g) Pears - Raw 

Peaches - Canned, water pack, solids and liquids 

2 cup, chunks (330 g) Pineapple - Raw, all varieties 

1 1/2 cup, chunks (368 

g) 

1/4 medium (45 g) Plantains - Raw 


Pineapple - Frozen, chunks, sweetened 

1 cup, (not packed) (226 Cottage cheese - Lowfat, 1% milkfat 

g) 

3 2/3 oz (104 g) Feta cheese 

1/2 cup (122 g) Whole milk - 3.25% milkfat, with added vitamin D 

4 tbsp (60 g) Cream cheese - Low fat 

Beverages 

23 3/4 cup (5.62 kg) Water - Plain, clean water 


2 1/3 tbsp (15 g) Pepper - Spices, black 

5 tbsp (90 g) Salt - Table 

2 2/3 tbsp (2.56 g) Crushed red pepper flakes 


1/2 tbsp, leaves (1.35 g) Thyme - Spices, dried 

1/3 tbsp, leaves (0.7 g) Basil - Spices, dried 

1/4 tbsp, ground (2.25 

g) 

Cumin - Spices, cumin seed 

1/2 tbsp (7.5 g) Rice wine vinegar 

1/4 tbsp (0.775 g) Dill weed - Spices, dried 

1/4 tbsp (1.5 g) Allspice - Spices, ground 

1/4 tbsp (1.75 g) Nutmeg - Spices, ground 

1/2 tbsp (7.5 g) Dijon mustard - Grey poupon 


1/4 tbsp (1.88 g) Chili powder - Spices 

1/4 tbsp (1.95 g) Cinnamon - Spices, ground 

1/4 tbsp (1.25 g) Coriander seed - Spices 

1/4 tbsp (1.57 g) Curry powder - Spices 

1/4 tbsp (1.35 g) Ginger - Spices, ground 

3 1/4 tsp (6.5 g) Lemon zest 

2/3 tbsp, leaves (2 g) Oregano - Spices, dried

1/4 tbsp (1.73 g) Paprika - Spices 


1/4 tbsp (0.825 g) Rosemary - Spices, dried 

1/4 tbsp (1.7 g) Turmeric - Spices, ground 

3 leaf, whole (1.5 g) Basil - Fresh 

1/4 tbsp (0.1375 g) Dill - Fresh 

1/4 cup (60 g) Vinegar - Cider 

1 tbsp, drained (9 g) Capers - Canned 

399 leaf, whole (20 g) Spearmint - Fresh 



8 2/3 tsp (41 g) Pepper or hot sauce - Ready-to-serve 

1/3 cup (86 g) Pasta sauce - Spaghetti/marinara, ready-to-serve 

1 1/2 tbsp (27 g) Fish sauce - Ready-to-serve 

1/3 cup (84 g) Lentil soup - Campbell soup company, campbell's red and white, condensed 

Soy & Legumes 

77 2/3 tbsp (1.17 kg) Hummus - Commercial 

2 1/2 cup (655 g) White beans - Mature seeds, canned 

1 1/3 tbsp (24 g) Soy sauce - Made from soy (tamari) 

33 1/3 oz (945 g) Tofu - Silken, firm, Mori-nu, soy 

1 1/3 cup (219 g) Chickpeas - (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with 

salt 

2 1/2 cup (650 g) Canned black beans - Low sodium, drained 

2 1/4 cup (576 g) Kidney beans - Red, mature seeds, canned 

5 1/3 cup (1.28 kg) Chickpeas - (garbanzo beans, bengal gram), mature seeds, canned 

1 cup (192 g) Lentils - Raw 


1/2 cup (120 g) Coconut milk - Nuts, raw (liquid expressed from grated meat and water) 

4 1/2 tbsp (54 g) Chia seeds - Seeds, dried 

1/3 cup (80 g) Almond milk - Plain 

5 1/3 tbsp (47 g) Sunflower seed kernels - Seeds, dry roasted, without salt 

3/4 cup, whole (107 g) Almonds - Nuts, raw 

1/2 cup (69 g) Cashew nuts - Nuts, raw 

2 1/2 cup (565 g) Coconut milk - Nuts, canned (liquid expressed from grated meat and water) 


5 1/4 cup, halves (520 g) Pecans - Nuts 



1/2 tbsp (8 g) Almond butter - Nuts, plain, without salt added 


5 1/3 tbsp (80 g) Sesame butter - Seeds, tahini, from roasted and toasted kernels (most common 

type) 

Breakfast Cereals

4 1/4 cup (340 g) Oatmeal - Cereals, Quaker, dry rolled oats 


1 cup (122 g) Granola - Cereals ready-to-eat, homemade 


21 slice (903 g) Brown Rice bread - Wheat free, gluten free, unsweetened - Trader Joe's 

9 tbsp (68 g) Nutritional Yeast - Vegan - Whole Foods Market 

1/2 matzo (14 g) Matzo crackers - Whole-wheat 

2 2/3 tortilla (approx 7- 

8" dia) (123 g) 

Tortillas - Ready-to-bake or -fry, flour 

1/4 tbsp (3.75 g) Baking powder - Leavening agents, low-sodium 

1 pita, large (6-1/2" dia) 

(64 g) 

Pita bread - Whole-wheat 



1 cup (156 g) Oats 

2 1/4 cup, cooked (353 

g) 

Couscous - Cooked 

1 1/4 cup (213 g) Quinoa - Uncooked 



2 oz (57 g) Spaghetti - Dry, unenriched 

1 1/4 cup, cooked (70 g) Organic Brown Rice Spaghetti Pasta - Vegan & Gluten Free - Trader Joe's 

Fats and Oils 


1/4 tbsp (3.4 g) Flaxseed oil 

2 tbspn (30 g) Extra Virgin Olive Oil - Olive Oil - Tesco 


1 1/4 tbsp (17 g) Coconut oil 

4 1/4 tbsp (60 g) Vegetable oil - Natreon canola, high stability, non trans, high oleic (70%) 

1/4 tbsp (3.4 g) Sesame oil - Salad or cooking 

Sweets 

1 1/4 tbsp (26 g) Honey 

1/4 cup (50 g) Sugar - White, granulated sugar 

1 tbsp (20 g) Maple syrups 


1/4 square (7.3 g) Baking chocolate - Unsweetened, squares 


Uncategorized 

5 1/4 serving (173 g) Pea Protein 


4 cup (960 g) Organic Vegetable Stock - Low Sodium - Trader Joe's 

4 1/4 serving Better Stevia liquid toffee flavouring 

2 2/3 cup (8 fl oz) (640 Coconut Milk Unsweetened - Silk

g) 

1/2 tablespoon Basil Oil - Annie's Naturals 

8 oz (224 g) Brown Rice Spaghetti - Fresh & Easy 

8 cup (227 g) Baby Spinach - Dole 

2 tbsp (42 g) Raw Agave Nectar - 365 Everyday Value 

1/8 cup (15 g) Breadcrumbs, Gluten Free, Original - Michelle Farms 

2 serving Tambor Premium Organic Traditional Acai - Acai Berry puree 

4 serving Now Foods Pea Protein - Powder 

1/3 cup (28 g) Stringless Sugar Snap Peas - Mann's 

15 ml Vinaigrette - Walden Farms 

1/8 cup Gluten Free All Purpose Baking Flour - Bob's Red Mill 

3 1/2 packet (7 g) Stevia - Safeway 

2 1/2 tsp (2.5 g) Stevia Sweetener - Tesco 

4 tbsp (56 g) Classic Hummus - Tribe - Freshdirect 

8 1/4 oz (225 g) Roasted Red Peppers - Freshdirect 

3 oz (85 g) Organic Red Lentil Rotini - Tolerant 


1 

 



Breakfast 


10.8g Protein 



8.2g Protein 



2.6g Protein 






Pecans 







cooked. 

Pecans 

Lunch 


7.7g Protein 

1 sandwich Tomato and Hummus on 

Rye 


7.7g Protein 

Dinner 


23.9g Protein 



21.5g Protein 



2.4g Protein 

Tomato and Hummus on Rye 


2 slice Rye bread (46 g) 





to 1 serving 





1/2 cup Tofu (126 g) 


g) 1/4 large Scallions (6.3 g) 

0.063 tsp Sesame oil (0.3 g) 

Yam Fries 







Spread hummus onto bread. Top one of 

the slices with the tomato. Finish with 

remaining slice of bread and enjoy! 





















Yam Fries 












Snack 



Hummus 




from can in blender. Add lemon juice,

 

7.0g Protein 


Hummus 


7.0g Protein 






0.1 tsp Salt (0.6 g) 


Celery (40 g) 






2 



Breakfast 


28.0g Protein 

1 smoothie Spinach, Peach, Banana 

Smoothie 


28.0g Protein 

Spinach, Peach, Banana 

Smoothie 



1 scoop Rice protein (30 g) 



1 cup slices Peaches (154 g) 


Spinach, Peach, Banana Smoothie 



Lunch 


11.9g Protein 



5.9g Protein 


Hummus 


6.0g Protein 


1 serving 
























Dinner 


22.8g Protein 



22.8g Protein 





1 tbsp Tomato products (16 g) 1/2 

tbsp Dijon mustard (7.5 g) 





1/4 cup Panko Breadcrumbs (17 g) 


1/2 tbsp Barbecue sauce (8.8 g) 




















barbecue sauce) to the garlic bowl: the 

tomato paste, dijon mustard, maple syrup, 

soy sauce, water, and pepper, and mix 

together. In a separate dish that is also big 

enough to fit the tofu steak, add the 





steak into the breadcrumbs and use your

 













small side of your favorite BBQ sauce. 

Snack 


7.0g Protein 


Hummus 


7.0g Protein 


Hummus 







0.1 tsp Salt (0.6 g) 


Celery (40 g) 









3 



Breakfast 


6.1g Protein 


Bowl 


1.9g Protein 



4.2g Protein 

Lunch 


11.4g Protein 


Sandwich 


10.1g Protein 

1 banana Banana 


1.3g Protein 

Spinach Avocado Smoothie 

Bowl 
















Banana 

scaled to 1 banana 



Spinach Avocado Smoothie Bowl 


Enjoy! 

Granola 






Banana 

Dinner 


23.6g Protein 



21.5g Protein 



2.0g Protein 

Broiled sesame tofu scaled to 1 

serving 





1/2 cup Tofu (126 g) 

1/4 tsp Balsamic vinegar (1.3 g) 

1/4 large Scallions (6.3 g) 



scaled to 1 potato 












aside. Broil the carrots and tofu until

 

1 sweetpotato, 5" long Sweet 













microwave-safe dish. Microwave on high 


minutes for each additional potato. Flip 







Snack 


5.9g Protein 



5.9g Protein 


1 serving 















Sunday, 

November 18 



Breakfast 


28.0g Protein 


Smoothie 


28.0g Protein 


Smoothie 



1 scoop Rice protein (30 g) 








Lunch 


8.5g Protein 



8.5g Protein 















serve. Enjoy! 

Dinner 


24.6g Protein 



21.5g Protein 

1 cup Bachelor Brussel Sprouts 


3.0g Protein 

Broiled sesame tofu scaled to 1 

serving 





1/2 cup Tofu (126 g) 

1/4 tsp Balsamic vinegar (1.3 g) 1/4 

large Scallions (6.3 g) 

















browned on all sides, about 20 minutes

 

1/4 tsp Salt (1.5 g) 


1 tbsp Coconut oil (14 g) 









Wash sprouts, cut off and discard stems, 

then split in half length wise Heat coconut 

oil in frying pan on medium Add brussels 

sprout halves then season them while 

stirring to coat evenly Cook until slightly 

charred on edges, allow to cool then serve 

(dressing optional) 

Snack 


8.2g Protein 

2 Tbs Nutribullet Hummus with 

Veggie Sticks 


Protein 


Hummus 


6.0g Protein 

Nutribullet Hummus with 

Veggie Sticks 

scaled to 2 Tbs 

0.1 stalks, large (11 inches long) 

Celery (6.4 g) 


0.1 cup Chickpeas (16 g) 

0.05 tsp Salt (0.3 g) 


0.15 tbsp Lemon juice (2.3 g) 0.05 







Nutribullet Hummus with Veggie 

Sticks 

Place all ingredients in Nutribullet. Pulse 

with the Extractor Blade several times until 

well combined but still coarse. Adjust 

seasonings. Transfer to serving bowl and 

serve, or cover with plastic wrap and 

refrigerate to store. 





5 



Breakfast 


9.1g Protein 



8.2g Protein 

1 cup Strawberries 


1.0g Protein 

0 serving Pea Protein Banana 

Smoothie 


Oat bran and cinnamon scaled 

to 1 cup 



1 cup Water (237 g) Strawberries 


1 cup, whole Strawberries (144 g) 

Pea Protein Banana Smoothie 



Banana (0 g) 

0 Heaping TBS Pea protein 

0 cube Ice cubes (0 g) 






cooked. 

Strawberries 

Wash and eat. 



pulse until smooth. Add more water if 

necessary. Enjoy! 

Lunch 


13.0g Protein 


Hummus 


7.0g Protein 


Hummus 


6.0g Protein 


Hummus 







0.1 tsp Salt (0.6 g) 


Celery (40 g) 













hummus for dipping.

 





Dinner 


27.5g Protein 



21.5g Protein 



6.0g Protein 


to 1 serving 





1/2 cup Tofu (126 g) 


g) 1/4 large Scallions (6.3 g) 


Quinoa 



0.188 tsp Salt (1.1 g) 





















Quinoa 







Snack 


5.9g Protein 



5.9g Protein 

0 cup Strawberries 



1 serving 








Strawberries 


0 cup, whole Strawberries (0 g) 








Strawberries 

Wash and eat. 

6 



Breakfast 


6.1g Protein 


Bowl 


1.9g Protein 



4.2g Protein 

Lunch 


9.4g Protein 



Bowl 
















Enjoy! 

Granola 





mixing bowl and add the tomato, scallions,

 


5.9g Protein 



3.5g Protein 

Dinner 


22.8g Protein 



22.8g Protein 




1/2 lemon yields Lemon juice (24 

g) Sliced bell pepper scaled to 3 

pepper 


































































Snack 


7.8g Protein 

1 serving Raspberry Frosty Blended 

Salad 


7.8g Protein 

Raspberry Frosty Blended 

Salad 


1 1/2 fruit (2-5/8" dia) Oranges (197 

g) 

1/2 cup, unthawed Raspberries, 

frozen, unsweetened (70 g) 


4 cup shredded Lettuce (188 g) 

Raspberry Frosty Blended Salad 

Peel and seed oranges, or run through 

juicer. Combine all ingredients in a blender 

and pulse until smooth. Enjoy! 

7 



Breakfast 



Bowl 




Enjoy!

1.9g Protein 


Bowl 


1.9g Protein 



Lunch 


3.5g Protein 

1 serving Endive Salad 


3.5g Protein 

Dinner 


22.9g Protein 

1 serving Veggies, Pasta Sauce, and 

Red Lentil Rotini 


22.9g Protein 





Unsweetened (160 g) 

Blueberries 


0 cup Blueberries (0 g) 

Endive Salad 





1 small (2-3/4" dia) Apples (149 g) 

5 cup, chopped Endive (250 g) 

Veggies, Pasta Sauce, and Red 

Lentil Rotini 


2 2/3 oz Organic Red Lentil Rotini 

(76 g) 


1/3 large Zucchini (108 g) 

1/3 cup sliced Mushrooms (24 g) 


1/3 clove Garlic (1 g) 

0.033 tsp Chili powder (0.1 g) 


1/3 tsp, ground Basil (0.5 g) 

0.167 tsp Salt (1 g) 

1/3 cup Pasta sauce (86 g) 

Blueberries 


Endive Salad 

Chop apple and endive. Toss all ingredients 

together well and serve. Enjoy! 

Veggies, Pasta Sauce, and Red Lentil 

Rotini 

Prepare pasta as per package directions; 

drain and set aside. Chop veggies. Heat oil 

in a pan over medium heat. Add veggies 

and cook until tender. Add spices and 

sauce. Heat to a boil. Add pasta to the 

sauce and veggie mixture. Toss well to 

coat. Enjoy! 

Snack 


2.6g Protein 



2.6g Protein 


Smoothie 


Pecans 






Banana (0 g) 




Pecans 






Vegetables 

15 medium (4-1/8" long) 

(225 g) 



3/4" long, 2-1/2 dia.) 

(714 g) 




2/3 medium (131 g) Zucchini - Summer squash, includes skin, raw 

2/3 medium (2-1/2" dia) 

(73 g) 


3/5" dia) (308 g) 

Onions - Raw 



1 sweetpotato, 5" long Sweet potato - Raw, unprepared

(130 g) 

1/3 cup whole (29 g) Mushrooms - Brown, italian, or crimini, raw 

1/2 cup (78 g) Spinach - Frozen, chopped or leaf, unprepared 


1 cup (88 g) Brussels sprouts - Raw 

3 2/3 large (7-1/4" to 8- 

/1/2" long) (264 g) 

3 1/4 stalk, medium (7- 

1/2" - 8" long) (130 g) 

Carrots - Raw 

Celery - Raw 

1/2 head (257 g) Endive - Raw 


4 cup shredded (188 g) Lettuce - Romaine or cos, raw 


11 tbsp (165 g) Lemon juice - Raw 

1 1/2 fruit (2-5/8" dia) 

(197 g) 

2 1/4 medium (2-2/3" 

dia) (338 g) 

3 medium (7" to 7-7/8" 

long) (354 g) 

Oranges - Raw, all commercial varieties 

Peaches - Raw 

Banana - Raw 

1 cup, whole (144 g) Strawberries - Raw 

1 medium (3" dia) (182 

g) 

2 1/2 fruit, without skin 




Beverages 






1/4 tbsp, leaves (0.525 

g) 

Basil - Spices, dried 

1 tbsp (15 g) Dijon mustard - Grey poupon 


1/4 tbsp, leaves (0.75 g) Oregano - Spices, dried 



1 tbsp (18 g) Barbecue sauce 

1/3 cup (86 g) Pasta sauce - Spaghetti/marinara, ready-to-serve 

Soy & Legumes 


2 tbsp (36 g) Soy sauce - Made from soy (tamari) 


34 oz (964 g) Tofu - Silken, firm, Mori-nu, soy

1/4 cup (41 g) Chickpeas - (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with 

salt 

1 1/4 cup (300 g) Chickpeas - (garbanzo beans, bengal gram), mature seeds, canned 



2 2/3 tbsp (40 g) Sesame butter - Seeds, tahini, from roasted and toasted kernels (most common 

type) 


1/2 cup (61 g) Granola - Cereals ready-to-eat, homemade 


2 slice (46 g) Rye bread - Reduced-calorie 


1/2 cup (34 g) Panko Breadcrumbs - Japanese Style - Trader Joe's 


1 cup (94 g) Oat bran - Raw 

2 scoop (60 g) Rice protein - Nutribiotic, organic 

1/4 cup (43 g) Quinoa - Uncooked 

Fats and Oils 


1 tbsp (14 g) Coconut oil 

1/4 tbsp (3.4 g) Sesame oil - Salad or cooking 

1/2 tbsp (7 g) Vegetable oil - Natreon canola, high stability, non trans, high oleic (70%) 

Sweets 


Uncategorized 

6 cup (170 g) Baby Spinach - Dole 

2 cup (8 fl oz) (480 g) Coconut Milk Unsweetened - Silk 

3 1/4 oz (83 g) Roasted Red Peppers - Freshdirect 

1/2 cup, unthawed (70 

g) 

Raspberries, frozen, unsweetened 

3 oz (85 g) Organic Red Lentil Rotini - Tolerant

1 

 



Breakfast 


8.8g Protein 

1 cup Oatmeal and raisins 


6.2g Protein 



2.6g Protein 

Lunch 


70.8g Protein 

1 serving Vegan Chocolate Tofu 

Mousse 


64.8g Protein 


Hummus 


6.0g Protein 

Oatmeal and raisins scaled to 

1 cup 


1 tsp Maple syrups (6.7 g) 

1/4 cup (not packed) Raisins (36 

g) 1/2 cup Oatmeal (40 g) 

Pecans 



Vegan Chocolate Tofu Mousse 











Oatmeal and raisins 

Combine raisins with water and stir in the 



Remove, add maple syrup, and eat. 

Pecans 









Dinner 


15.7g Protein 

1 plate Beet, Mushroom and Avocado 

Salad 


8.7g Protein 



7.1g Protein 

Beet, Mushroom and Avocado 

Salad 

scaled to 1 plate 

1 mushroom, whole Mushrooms (84 

g) 



1/4 shallot (medium) Shallots (11 g) 

1 1/4 oz Kale (35 g) 

1/4 cup slices Beets (43 g) 



1/2 matzo Matzo crackers (14 g) 


1 serving 



Beet, Mushroom and Avocado Salad 

Finely chop shallots, chop precooked 

beets, and thinly slice avocados. Set these 

aside until recipe calls for them. On large 

rimmed baking sheet, spray portobello 

mushroom caps with nonstick cooking 

spray and sprinkle with 1/2 teaspoon salt; 

roast at 450 F 20 minutes or until tender. 

Whisk lemon juice, olive oil, shallot and 1/4 

teaspoon each salt and pepper; toss half 

with baby kale and beets. Crushed Matzo 

crackers into bite-size pieces. Divide 

among 4 serving plates. Top with 

avocados, matzo, and portobellos, thinly 

sliced. Serve with remaining dressing on 

the side. 



Snack 


7.4g Protein 

2 Tbs Nutribullet Hummus with 

Veggie Sticks 


Protein 



Nutribullet Hummus with 

Veggie Sticks 

scaled to 2 Tbs 

0.1 stalks, large (11 inches long) 

Celery (6.4 g) 


0.1 cup Chickpeas (16 g) 

0.05 tsp Salt (0.3 g) 


0.15 tbsp Lemon juice (2.3 g) 


Nutribullet Hummus with Veggie 

Sticks 

Place all ingredients in Nutribullet. Pulse 

with the Extractor Blade several times until 

well combined but still coarse. Adjust 

seasonings. Transfer to serving bowl and 

serve, or cover with plastic wrap and 

refrigerate to store. 

Granola

 

4.2g Protein 



1.0g Protein 

Granola 





2 



Breakfast 


2.6g Protein 

0 litre Berry Bran Shake 




2.6g Protein 

Berry Bran Shake scaled to 0 

litre 

0 cup, unthawed Strawberries (0 

g) 0 cup Silk unsweetened (0 g) 

0 cup Raisin bran cereal (0 g) 

0 cup, chopped Dates, deglet noor 

(0 g) 

Pecans 



Berry Bran Shake 


purée until smooth. Enjoy! 

Pecans 

Lunch 


16.8g Protein 



16.8g Protein 

Hummus pocket sandwich 



1 pita, large (6-1/2" dia) Pita bread 

(64 g) 


1/4 cup Alfalfa sprouts (8.3 g) 





and spread hummus on the inside of each. 



filling and serve. 

Dinner 


25.4g Protein 



22.8g Protein 



Protein 















spears 

6 spear, large (7-1/4" to 8-1/2") 


1/8 tsp Salt (0.8 g) 








































(and not tongs) for flipping. Just be gentle

 
























Snack 


33.5g Protein 




2.9g Protein 


Smoothie 


30.6g Protein 



to 1 serving 



(67 g) 














and Avocado 









3 



Breakfast 


18.5g Protein 



18.5g Protein 


litre 


g) 

2 cup Silk unsweetened (486 g) 

1/2 cup Raisin bran cereal (30 g) 

1/4 cup, chopped Dates, deglet 

noor (37 g) 




Lunch 


5.3g Protein 


Salad 


5.3g Protein 














and serve. 

Dinner Crispy Breaded Tofu Steaks Crispy Breaded Tofu Steaks 

Drain the tofu, and cut into your steak

 


23.4g Protein 



22.8g Protein 



0.7g Protein 















1/4 medium Plantains (45 g) 

0.063 cup Vegetable oil (14 g) 

1/4 tsp Chili powder (0.7 g) 















































on paper towels. Sprinkle with chili powder 

and enjoy! 

Snack 


11.7g Protein 

1 sandwich Tomato and Hummus on 

Rye 


7.7g Protein 



4.0g Protein 



2 slice Rye bread (46 g) 




Avocado 




Spread hummus onto bread. Top one of 

the slices with the tomato. Finish with 

remaining slice of bread and enjoy! 

Avocado 




paprika. 

4 



Breakfast 


4.2g Protein 


litre 

0 cup, unthawed Strawberries (0 g) 



purée until smooth. Enjoy!





4.2g Protein 



0 cup, chopped Dates, deglet noor 

(0 g) 

Granola 



Granola 

Lunch 


14.6g Protein 



8.5g Protein 


Hummus 


6.0g Protein 


1 serving 


















serve. Enjoy! 





Dinner 


23.4g Protein 



22.8g Protein 



0.7g Protein 
















1/4 medium Plantains (45 g) 0.063 

cup Vegetable oil (14 g) 1/4 tsp 

Chili powder (0.7 g) 

















































on paper towels. Sprinkle with chili powder

 

and enjoy! 

Snack 


36.6g Protein 

3 serving Spinach and Seaweed 

Smoothie Shots 


Protein 


Smoothie 


30.6g Protein 

Spinach and Seaweed Smoothie 

Shots 


1.2 tbsp Seaweed (8.4 g) 

0.3 tsp Cayenne pepper (0.5 g) 0.6 

cup Spinach (18 g) 

0.3 cup Coconut water (liquid from 


1.2 tbsp Lemon juice (18 g) 








Spinach and Seaweed Smoothie Shots 

Combine all ingredients in a blender until 

smooth. Pour into shot glasses and enjoy! 





5 



Breakfast 


4.7g Protein 




4.7g Protein 

Lunch 


70.8g Protein 

1 serving Vegan Chocolate Tofu 

Mousse 


64.8g Protein 


Hummus 


6.0g Protein 


Dates, and Raisins scaled to 

1 serving 

















and Raisins 




Enjoy! 









Dinner 


15.7g Protein 

1 serving White Spaghetti 


12.3g Protein 



Protein 

White Spaghetti 


3.2 oz Spaghetti (91 g) 


0.2 tbsp Garlic powder (1.9 g) 


0.1 tsp Pepper (0.2 g) 

0.2 tbsp, chopped Basil (0.5 g) 0.2 

tbsp Parsley (0.8 g) 

0.6 tsp, ground Oregano (1.1 g) 0.2 

tbsp Thyme (0.5 g) 


serving 



1/4 tsp Salt (1.5 g) 


(0.2 g) 

White Spaghetti 

Boil the pasta according to package 

directions until al dente, drain and place in 

a large bowl. Mix all other ingredients in a 

small bowl and add to pasta. Toss 

together and enjoy! Inspired by: 

http://www.food.com/recipe/whitespaghetti-15343 








Snack 




Beans


5.5g Protein 




4.0g Protein 



1.5g Protein 




0.167 lime yields Lime juice (7.3 g) 


0.167 dash Salt (0.1 g) 

0.167 dash Pepper (0 g) Organic 

Rice Milk 



juice; mix well. Gently mix in rinsed 


pepper, if desired. Enjoy! 

6 



Breakfast 


34.5g Protein 


Smoothie 


30.6g Protein 




4.0g Protein 













0.167 lime yields Lime juice (7.3 g) 


0.167 dash Salt (0.1 g) 

0.167 dash Pepper (0 g) 






Beans 


juice; mix well. Gently mix in rinsed 


pepper, if desired. Enjoy! 

Lunch 


5.8g Protein 




5.8g Protein 



to 2 serving 


1 cup, pared, chopped Cucumber 

(133 g) 







and Avocado 





Dinner 


10.1g Protein 

2 serving Baked Korean Sweet 

Potatoes 


5.6g Protein 

18 chips Baked Tortilla Chips 


4.4g Protein 

Baked Korean Sweet Potatoes 


1 1/2 cup, cubes Sweet potato (200 

g) 

1 tbsp Canola oil (14 g) 


4 2/3 tsp Sesame seeds (14 g) 

Baked Tortilla Chips scaled to 

18 chips 

3 tortilla, medium (approx 6" dia) 


1/2 tbsp Vegetable oil (7 g) 


Baked Korean Sweet Potatoes 

Preheat oven to 425 degrees F. Chop 

sweet potato into chunks and soak in 

water. Drain the sweet potato and pat dry. 

Combine with canola oil, salt and sesame 

seeds in a bowl. Place the sweet potato 

onto a baking sheet and let it bake until 

golden brown, about 20 minutes. 

Baked Tortilla Chips 

Preheat the oven to 350 degrees F. Stack 

the tortillas on top of each other, then cut 

into six equal sized wedges. Place the cut 

tortillas in a large bowl and drizzle the oil 

over top. Gently toss the tortilla pieces in 

the oil until they're all lightly coated. 

Cover a baking sheet with parchment 

paper, then spread the tortilla pieces out 

over the surface so that they're in a single 

layer and overlapping as little as possible. 

Sprinkle lightly with salt. Bake the chips 

for ten minutes, then gently stir and flip the 

chips. Return the chips to the oven and 

bake until golden brown (3-5 minutes 

more). Season with salt once more. Allow

 

the chips to cool before serving. They will 

crisp even further as they cool down. 

Snack 


8.0g Protein 


Hummus 


6.0g Protein 














2.0g Protein 

7 



Breakfast 


4.7g Protein 




4.7g Protein 

Lunch 


14.6g Protein 



8.5g Protein 


Hummus 


6.0g Protein 



1 serving 






1 serving 













and Raisins 




Enjoy! 







serve. Enjoy! 





Dinner 


22.8g Protein 

1 Bowl Rice and Beans 


20.9g Protein 



1.9g Protein 



1/2 cup Brown rice (98 g) 


1/2 cup Peas (80 g) 



1 tbsp Soy sauce made from soy 

and wheat (shoyu) (16 g) Balsamic 

Sautéed Spinach 








Cook rice according to package directions. 

Heat beans in a pan over medium heat. 

Add peas and cook until heated through. 

Season with oil, soy sauce, and vinegar. 

Add to the rice and mix well. 







enjoy! 

Snack 


3.5g Protein 

1 servings Watermelon Juice Recipe 


Watermelon Juice Recipe 

scaled to 1 servings 

2 cup, diced Watermelon (304 g) 

1/4 fruit (2" dia) Limes (17 g) 



Watermelon Juice Recipe 

Peel and cut watermelon into large pieces 

and discard the skin. Remove black seeds, 

no need to take the white seeds out. Add 

watermelon pieces in a blender jar. Blend 

until smooth texture. Transfer it to a large

2.0g Protein 



1.5g Protein 

360 g Organic Rice Milk bowl and mix lime juice. Add 1-ice cube in 

each serving glass and pour prepared 

watermelon juice into it. 


Vegetables 


3/4" long, 2-1/2 dia.) 

(595 g) 


1/4 cup (8.3 g) Alfalfa sprouts - Sprouted seeds, raw 


dia) (123 g) 

4 2/3 cup, chopped (313 

g) 


Kale - Raw 


3 1/3 medium (4-1/8" 

long) (50 g) 




1 2/3 sweetpotato, 5" 

long (217 g) 



1/2 cup (80 g) Peas - Green, frozen, cooked, boiled, drained, without salt 

1/4 cup (28 g) Seaweed - Spirulina, dried 

1/4 shallot (medium) (11 

g) 

7 1/2 spear, medium (5- 

1/4" to 7" long) (120 g) 

Shallots - Raw 


1/4 tbsp (0.95 g) Parsley - Raw 

1/4 cup slices (43 g) Beets - Canned, drained solids 

3/4 cup (117 g) Broccoli - Frozen, chopped, unprepared 

1 3/4 large (7-1/4" to 8- 

/1/2" long) (126 g) 

1/4 stalk, medium (7- 

1/2" - 8" long) (10 g) 

3/4 large (8-1/4" long) 

(210 g) 

1 mushroom, whole (84 

g) 

Carrots - Raw 

Celery - Raw 

Cucumber - Peeled, raw 

Mushrooms - Portabella, raw 


8 tbsp (120 g) Lemon juice - Raw 

1/2 cup (not packed) (73 

g) 

Raisins - Seedless 

4 date, pitted (96 g) Dates - Medjool 


6 medium (7" to 7-7/8" 

long) (708 g) 

Banana - Raw

1/4 fruit (2" dia) (17 g) Limes - Raw 

2 cup, unthawed (298 g) Strawberries - Frozen, unsweetened 

2 cup, diced (304 g) Watermelon - Raw 

1/4 cup, chopped (37 g) Dates, deglet noor 

1/4 cup (61 g) Lime juice - Raw 

1/2 medium (90 g) Plantains - Raw 

Beverages 


5 cube (111 g) Ice cubes - Frozen water 




1 1/2 tbsp (23 g) Dijon mustard - Grey poupon 





1/2 tbsp, leaves (1.5 g) Oregano - Spices, dried 


1/4 tbsp (0.6 g) Thyme - Fresh 

1 1/4 leaf, whole (0.625 

g) 

Basil - Fresh 


1 1/2 tbsp (26 g) Barbecue sauce 

Soy & Legumes 

38 tbsp (570 g) Hummus - Commercial 

1 1/2 tbsp (24 g) Soy sauce - Made from soy and wheat (shoyu) 

1 cup (260 g) Canned black beans - Low sodium, drained 

40 1/2 oz (1.15 kg) Tofu - Silken, firm, Mori-nu, soy 

2 cup (486 g) Silk unsweetened - Soymilk 

1/4 cup (41 g) Chickpeas - (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with 

salt 

1 tbsp (16 g) Soy sauce made from soy and wheat (shoyu) - Low sodium 

2/3 cup (160 g) Chickpeas - (garbanzo beans, bengal gram), mature seeds, canned 


1 2/3 tbsp (15 g) Sesame seeds - Seeds, whole, dried 

1 cup (226 g) Coconut milk - Nuts, canned (liquid expressed from grated meat and water) 



1/3 tbsp (5 g) Sesame butter - Seeds, tahini, from roasted and toasted kernels (most common 

type) 

Breakfast Cereals


1/2 cup (40 g) Oatmeal - Cereals, Quaker, dry rolled oats 


1/2 cup (30 g) Raisin bran cereal - Cereals ready-to-eat, post 



(64 g) 

3 tortilla, medium 

(approx 6" dia) (78 g) 

Pita bread - Whole-wheat 

Tortillas - Ready-to-bake or -fry, corn, without added salt 


1/2 matzo (14 g) Matzo crackers - Whole-wheat 

2 slice (46 g) Rye bread - Reduced-calorie 




3 1/4 oz (92 g) Spaghetti - Dry, unenriched 

Fats and Oils 



1 tbsp (14 g) Canola oil 


Sweets 



Uncategorized 


4 serving Now Foods Pea Protein - Powder

1 

 



Breakfast 


19.0g Protein 



16.4g Protein 



2.6g Protein 



1 cup Oat bran (94 g) 

1 tsp Cinnamon (2.6 g) 


Pecans 







cooked. 

Pecans 

Lunch 


16.8g Protein 



16.8g Protein 





(64 g) 











Dinner 


45.5g Protein 



45.5g Protein 



1 block Tofu (455 g) 



1 tbsp Dijon mustard (15 g) 

1 tbsp Maple syrups (20 g) 

1 tbsp Soy sauce (16 g) 

1 tbsp Water (15 g) 




1 tbsp Barbecue sauce (18 g) 



































sides, and heated through. About 3 to 6

 

Snack 


36.8g Protein 



3.9g Protein 

1 fruit Oranges 


1.2g Protein 



1.0g Protein 


Smoothie 


30.6g Protein 





Oranges 

scaled to 1 fruit 

1 fruit (2-5/8" dia) Oranges (131 g) 



















Oranges 

Peel or slice orange and eat. 





2 



Breakfast 


15.2g Protein 



15.2g Protein 





g) 














Lunch 


6.1g Protein 

1 serving Crunchy Fennel Salad 


6.1g Protein 

Crunchy Fennel Salad scaled 

to 1 serving 

1 bulb Fennel (234 g) 




1 lemon yields Lemon juice (47 g) 

2 tbsp Spearmint (11 g) 

Crunchy Fennel Salad 

Cut off the stalk of the fennel bulbs. Cut 

them in half and then cut out the core. 

Slice the core lengthwise into thin pieces, 

and then crosswise if it's a bigger fennel 

bulb. Seed, peel and chop the avocados 

into 1/2 inch pieces. In a medium bowl, 

make a simple dressing by combining the 

olive oil and lemon. Add the chopped up 

mint leaves and toss thoroughly until 

everything is evenly coated. Enjoy! 

Dinner 


16.1g Protein 

1 serving Bow Ties with Veggies 


9.7g Protein 



4.1g Protein 

Bow Ties with Veggies scaled to 

1 serving 



2 oz Whole wheat pasta (57 g) 0.412 

medium Zucchini (81 g) 


1/4 large Onions (38 g) Microwaved 

sweet potato scaled to 2 potato 

2 sweetpotato, 5" long Sweet 


Bow Ties with Veggies 

Chop onion & zucchini. Bring a large pot of 

lightly salted water to a boil. Add pasta and 

cook for 8 to 10 minutes or until al dente; 

drain. In a skillet over medium heat, saute 

zucchini and onion in olive oil until tender. 

Toss farfalle pasta with vegetables and 

season with salt and pepper; serve. 




microwave-safe dish. Microwave on high

 

1 plantain Fried Ripe Plantains 


2.3g Protein 

Fried Ripe Plantains 

scaled to 1 plantain 

1 medium Plantains (179 g) 

1 tbsp Vegetable oil (14 g) 



minutes for each additional potato. Flip 







Fried Ripe Plantains 

Peeled the plantain and cut it diagonally or 

round, into 1/4-inch thick slices Drizzle oil 

into frying pan just enough to coat the 

bottom of the pan and place on medium 

heat. When oil begins to shimmer, add 

plantains (work in batches), and fry for 1 

and 1/2 minutes on one side, flip and cook 

for 1 minute on the other side. Remove 

plantains from pan and rest on paper 

towels ( to remove any excess oil). 

Continue frying in batches until all the 

plantains are fried. Sprinkle lightly with 

salt to give a sweet and salt taste to your 

fried ripe plantains.(optional) 

Snack 


8.8g Protein 



4.2g Protein 

Granola 


1 oz Granola (28 g) Banana 

scaled to 2 banana 





Granola 

Banana 

2 banana Banana 


2.6g Protein 



2.0g Protein 

3 



Breakfast 


4.7g Protein 




4.7g Protein 

Lunch 


33.5g Protein 

2 pocket Tomato and Hummus Pocket 

Sandwich 


33.5g Protein 



1 serving 





Tomato and Hummus Pocket 

Sandwich 




(128 g) 

1 cup Hummus (246 g) 




and Raisins 




Enjoy! 

Tomato and Hummus Pocket Sandwich 







Dinner 


8.8g Protein 

2 serving Caramelized Cauliflower 

Caramelized Cauliflower Steaks 


1/2 head large (6-7" dia.) 


1/4 cup Olive oil (54 g) 

Caramelized Cauliflower Steaks 

Preheat oven to 350 degrees F. Use a 

sharp, heavy knife to cut cauliflower into 1- 

inch-thick steaks, starting at the center of 

the cauliflower head and cutting through 

the stem end, from top to base. You should

 

Steaks 


8.8g Protein 



1/2 fruit without seeds Lemons (54 

g) 

have four steak slices total. (Cook the extra 

pieces along with your steaks, as they are 

still great to eat.) Lay the four steaks on a 

baking sheet, brush them with olive oil, 

and sprinkle with salt and pepper. Heat 

the remainder of the oil in a large skillet 

over medium-high heat. Place as many of 

the steaks in the skillet as will comfortably 

fit . Fry for 2-3 minutes on each side or 

until golden brown and slightly softened; 

then, return the steak to the baking sheet. 

Repeat until all the steaks are cooked. 

Place the baking sheet in the oven and 

bake until the cauliflower steaks are 

tender, 10-15 minutes. Serve with lemon 

wedges, either hot or at room 

temperature. Tip: try whisking a little 

curry powder into the oil. Serve with a 

green salad for a complete meal. 

Snack 


32.1g Protein 


Smoothie 


30.6g Protein 



1.5g Protein 














4 



Breakfast 


36.9g Protein 



36.9g Protein 


litre 


g) 



1/2 cup, chopped Dates, deglet 

noor (74 g) 




Lunch 


10.6g Protein 


Salad 


10.6g Protein 

Dinner 


12.2g Protein 



12.2g Protein 






1 lemon yields Lemon juice (47 g) 2 



to 2 serving 

1 cup, cooked Couscous (157 g) 




(75 g) 



1 tsp Salt (6 g) 

1 tsp Pepper (2.1 g) 


1 tsp Lemon zest (2 g) 







and serve. 










zest if available.

 

Snack 


3.5g Protein 

16 oz Orange, Banana, and Grape 

Smoothie 


3.5g Protein 

Orange, Banana, and Grape 

Smoothie 

scaled to 16 oz 



1 cup Orange juice (249 g) 

1/2 cup Grapes (76 g) 

Orange, Banana, and Grape Smoothie 



5 



Breakfast 


15.3g Protein 



15.3g Protein 

Classic Avocado Toast scaled to 

1 Slice 






g) 

2 slice large Multi-grain bread (76 g) 

Classic Avocado Toast 


Add hot sauce or chili flakes for extra 

heat. Toast bread. Top bread with avocado 

mash and enjoy! 

Lunch 


20.2g Protein 


Sandwich 


20.2g Protein 













Dinner 


19.2g Protein 

2 serving Stir Fried Mixed Veggies in 

Soy Sauce 


11.4g Protein 



7.9g Protein 

Stir Fried Mixed Veggies in Soy 

Sauce 


1 tbsp Coconut oil (14 g) 

1 package (10 oz) Mixed 

vegetables (284 g) 

1 tbsp Soy sauce (18 g) Potatoes 

and Peppers scaled to 1 serving 








3-1/4" dia) Potato (320 g) 

Stir Fried Mixed Veggies in Soy Sauce 

Melt coconut oil in a pan over medium-high 

heat. Add vegetables and stir, coating in 

the oil. Add soy sauce and cook until 

vegetables are tender. Serve hot and 

enjoy! 









mushy. 

Snack 


36.4g Protein 




5.8g Protein 


Smoothie 


30.6g Protein 



to 2 serving 


1 cup, pared, chopped Cucumber 

(133 g) 












and Avocado 








necessary. Enjoy!

 



6 



Breakfast 

1052.4 Calories | 166.9g Carbs | 41.5g Fat 

| 15.1g Protein 

2 serving Banana, Berries, and 

Bittersweet Chocolate Snack 


14.1g Protein 



1.0g Protein 

Lunch 


4.6g Protein 


Salad 


4.6g Protein 

Banana, Berries, and 

Bittersweet Chocolate Snack 


2 cup, whole Strawberries (288 g) 2 

cup Raspberries (246 g) 



1/2 cup, chips Dark chocolate (84 g) 




Salad 



(364 g) 







Banana, Berries, and Bittersweet 

Chocolate Snack 

Slice up fruit and sprinkle in chocolate 

chips. Enjoy. 





salt and pepper. Toss gently to coat. 


Dinner 


20.0g Protein 

2 Bowl Kielbasa, Pepper, Onion and 

Potato Hash 


20.0g Protein 

Kielbasa, Pepper, Onion and 

Potato Hash 




Potato (185 g) 



2 serving 2 oz Kielbasa (112 g) 

1/3 large (2-1/4 per lb, approx 3- 

3/4" long, Green bell pepper (55 g) 



1/3 large Onions (50 g) 

Kielbasa, Pepper, Onion and Potato 

Hash 

In a heavy bottomed skillet heat 2 tbsp of 

olive oil over medium-high heat. Add the 

potatoes to the skillet and season with salt 

and pepper. Fry until golden brown and 

cooked through, around 8-10 minutes, 

stirring a few times to ensure even 

browning. In a separate skillet, brown the 

sliced kielbasa for around 5 minutes in 1 

tbsp of olive oil over medium high heat. 

Remove the kielbasa from the pan and set 

aside. Add the peppers and onions to the 

skillet and season with a pinch of salt and 

pepper. Cook for 5 minutes, or until 

softened, stirring occasionally. Add the 

cooked potatoes and kielbasa to the skillet 

with the onions and peppers and mix 

everything together. Serve hot and enjoy! 

Snack 


29.0g Protein 


Smoothie 


28.0g Protein 



1.0g Protein 


Smoothie 



1 scoop Rice protein (30 g) 1 

medium (7" to 7-7/8" long) 








pulse until smooth. Enjoy!

7 

 



Breakfast 


20.7g Protein 

1 serving Make-Ahead Steel Cut Oats 

In A Mason Jar 


17.1g Protein 



2.6g Protein 



1.0g Protein 

Make-Ahead Steel Cut Oats In A 

Mason Jar 


0.8 cup Water (189 g) 


0.65 cup Oats (101 g) 

Pecans 





Make-Ahead Steel Cut Oats In A 

Mason Jar 

Prepare 5 pint sized jars or other similar 

resealable containers; set aside. Bring the 

oats, water, and salt to a boil. Simmer for 

about 3 minutes then turn off the heat. 

Ladle the oats and water into the jars. 

Cover the jars tightly with their caps and 

rings. Leave on the counter overnight. (This 

is how I make my oatmeal and I have had 

absolutely no problems with it, healthwise, 

but if for some reason you are not 

comfortable leaving hot oatmeal out 

overnight, you can also refrigerate the jars. 

The oatmeal won't be quite as well cooked 

in the morning; it will be a thinner, less 

creamy oatmeal, but it will still be fine.) 

The next morning, put all but one of the 

jars in the refrigerator. Take the cap off one 

jar and stir up the oatmeal inside. 

Microwave for 2 to 3 minutes, or until quite 

hot. Add any desired mix ins, such as milk, 

raisins, or other dried fruits. Enjoy! 

Pecans 

Lunch 


20.8g Protein 



16.8g Protein 



4.0g Protein 





(64 g) 




Avocado 










Avocado 




paprika. 

Dinner 


50.2g Protein 

2 serving Chickpea Quinoa Salad 


24.3g Protein 

2 serving Sea Salt Edamame 


25.9g Protein 

Chickpea Quinoa Salad scaled 

to 2 serving 


1/2 cup Arugula (10 g) 






2-1/2" dia) Green bell pepper (60 g) 


Sea Salt Edamame scaled to 2 

serving 


200 grams Soybeans 

Chickpea Quinoa Salad 

Cook quinoa according to package 

directions; cool. Toss together quinoa and 

remaining ingredients. Toss together 

quinoa and remaining ingredients. Salt & 

pepper to taste. 

Sea Salt Edamame 

Cook edamame in microwave, about 2 

minutes. Sprinkle salt over. Just eat the 

beans, not the pods. 

Snack 


4.2g Protein 

Granola scaled 

to 1 ounce 1 oz 

Granola (28 g) 

Granola 



4.2g Protein 

Grocery List From 2018-11-15 to 2018-11-21

Vegetables 

4 cup chopped, (1/2" 


Cauliflower - Raw 

1 bulb (234 g) Fennel - Bulb, raw 

1/2 medium (98 g) Zucchini - Summer squash, includes skin, raw 


1 cup (33 g) Alfalfa sprouts - Sprouted seeds, raw 


dia) (738 g) 


1/2 cup (120 g) Tomatoes - Red, ripe, canned, packed in tomato juice 

4 clove (12 g) Garlic - Raw 


2 sweetpotato, 5" long 

(260 g) 

2 1/2 medium (2-1/2" 

dia) (275 g) 

7 1/2 medium (4-1/8" 

long) (113 g) 


Onions - Raw 




3/4" long, 2-1/2" dia) 

(119 g) 


4-1/4" dia) (554 g) 

Green bell pepper - Sweet, green, raw 



1 1/3 cup (300 g) Mixed vegetables - Frozen, unprepared 


3/4" long, 2-1/2 dia.) 

(317 g) 

2/3 cucumber (8-1/4") 

(201 g) 



1/2 cup (10 g) Arugula - Raw 

1 cup (256 g) Soybeans - Green, raw 


4 fruit (804 g) Avocados - Raw, All commercial varieties 

1/4 cup (not packed) (36 

g) 

Raisins - Seedless 

1 medium (179 g) Plantains - Raw 

1/2 fruit without seeds 

(54 g) 

Lemons - Raw, with peel 


2 date, pitted (48 g) Dates - Medjool 

12 medium (7" to 7-7/8" 

long) (1.42 kg) 

Banana - Raw 

2 cup (246 g) Raspberries - Raw 

2 cup, whole (288 g) Strawberries - Raw 

4 cup, unthawed (596 g) Strawberries - Frozen, unsweetened

1 cup (249 g) Orange juice 

1/2 cup (76 g) Grapes - Red or green, raw (european type, such as thompson seedless) 

1/2 cup, chopped (74 g) Dates, deglet noor 

1 1/4 medium (2-2/3" 

dia) (188 g) 

1 fruit (2-5/8" dia) (131 

g) 

Peaches - Raw 

Oranges - Raw, all commercial varieties 

Beverages 

7 cup (1.66 kg) Water - Plain, clean water 

3 cube (67 g) Ice cubes - Frozen water 


4 oz (113 g) Kielbasa - Polish, turkey and beef, smoked 


1 tbsp (15 g) Dijon mustard - Grey poupon 



1 1/4 tbsp (23 g) Salt - Table 

228 leaf, whole (11 g) Spearmint - Fresh 

1 tsp (2 g) Lemon zest 




1 tbsp (18 g) Barbecue sauce 

1 tsp (4.7 g) Pepper or hot sauce - Ready-to-serve 

Soy & Legumes 

39 tbsp (585 g) Hummus - Commercial 

1 cup (260 g) Canned black beans - Low sodium, drained 


4 cup (972 g) Silk unsweetened - Soymilk 

16 1/4 oz (461 g) Tofu - Firm, prepared with calcium sulfate and magnesium chloride (nigari) 

1 cup (240 g) Chickpeas - (garbanzo beans, bengal gram), mature seeds, canned 


1/2 cup (113 g) Coconut milk - Nuts, canned (liquid expressed from grated meat and 

water) 






1 cup (59 g) Raisin bran cereal - Cereals ready-to-eat, post 



(256 g) 

Pita bread - Whole-wheat




2 oz (57 g) Whole wheat pasta - Dry 

1 cup (94 g) Oat bran - Raw 

1 cup, cooked (157 g) Couscous - Cooked 

1 scoop (30 g) Rice protein - Nutribiotic, organic 

7 1/2 cup (1.8 kg) Organic Rice Milk - Kirkland Signature 

1/2 cup (85 g) Quinoa - Uncooked 

2/3 cup (104 g) Oats 

Fats and Oils 




1 tbsp (14 g) Coconut oil 

Sweets 


1/2 cup, chips (84 g) Dark chocolate - 70-85% cacao solids 

Uncategorized 



5:2 FASTING DIET MEAL PLANS 

ON NON FASTING DAYS AIM FOR GENERAL HEALTHY EATING GUIDELINES OF 

5-9 SERVINGS OF FRUIT AND VEG (2-3 FROM FRUIT) AND 6-12 SERVINGS OF 

GRAINS AND STARCHES (HALF FROM WHOLE-GRAINS)

FASTING-DAY RECIPES 

Roasted Tomato Basil Soup 

Calories: 100 per serving 

This soup tastes infinitely better than anything that comes from a can. Not only 

is it made from fresh ingredients, but it is also simpler to prepare than you 

might imagine. 

• 2 large tomatoes, cored and 

halved 

• 1 small onion, sliced 

• ¼ cup basil leaves, chopped 

• 1 clove garlic, minced 

• 1 tablespoon olive oil 

• ¾ teaspoon salt 

• ½ teaspoon freshly ground black 

pepper 

• 1½ cups vegetable stock 

1. Preheat oven to 375 degrees F, and line a small baking sheet with 

parchment. 

2. Spread the tomato halves, onions, basil, and garlic on the baking sheet, 

and drizzle with olive oil. 

3. Season the vegetables with salt and pepper, and roast for 20 minutes. 

4. Stir the vegetables and roast for an additional 15 to 20 minutes, until 

tender and lightly charred. 

5. Transfer the vegetables to a saucepan, and stir in the vegetable stock. 

6. Bring to a boil, and then reduce heat and simmer for 10 minutes.

7. Remove from heat and puree the soup with an immersion blender. 

Serves 3 to 4 (serving size ¾ cup).

Baked Oatmeal Muffins 

Calories: 100 per muffin 

These baked oatmeal muffins are simple to prepare and a great option for a 

quick meal on fasting days. Store them in the freezer, and thaw one in the 

fridge overnight so it is ready to reheat in the morning. 

• Cooking spray 

• ¼ cup unsweetened applesauce 

• 2 tablespoons honey 

• 2 large egg whites, whisked 

• 2 teaspoons vanilla extract 

• 2½ cups old-fashioned oats 

• 1 teaspoon baking powder 

• 1 teaspoon ground cinnamon 

• ½ teaspoon ground nutmeg 

• ¼ teaspoon salt 

• 1¼ cups skim milk 

• ¼ cup light brown sugar, divided 

1. Preheat oven to 350 degrees F, and line a muffin pan with paper liners. 

Lightly grease the paper liners with cooking spray. 

2. Whisk together the applesauce, honey, egg whites, and vanilla extract in a 

mixing bowl. 

3. Stir in the oats, baking powder, and spices, and whisk until well 

combined. 

4. Whisk in the milk, pouring it in a steady stream, and stir until well mixed. 

5. Spoon the mixture into the prepared pan, and sprinkle each muffin with 

about 1 teaspoon light brown sugar. 

6. Bake for 22 to 28 minutes, until the oatmeal is cooked through. 

7. Cool in the pan for 10 minutes, and then remove from the pan to cool or 

serve. 

Makes 12 muffins (serving size 1 muffin).

Sweet Potato Mushroom Hash 


If you love breakfast hash, you definitely need to give this sweet potato hash a 

try. The combination of sweet potato and mushroom is both tender and 

flavorful, guaranteed to satisfy your hunger. 

• 1 teaspoon canola oil 


• 1 cup chopped sweet potato 

• 1 cup sliced mushroom 

• ½ teaspoon salt 

• ¼ teaspoon freshly ground black 

pepper 

• 1 green onion, chopped 

1. Heat the canola oil in a skillet over medium-high heat. 

2. Add the garlic and cook for 1 minute. 

3. Stir in the sweet potato and toss to coat with oil. Cook for 3 minutes. 

4. Add the mushroom, salt, and pepper and stir well. 

5. Cook the hash for 5 to 8 minutes, stirring occasionally until the sweet 

potatoes are tender. 

6. Transfer to a bowl and garnish with green onion to serve. 

Serves 1.

Vegetable Shrimp Curry 


Looking for something hearty to satisfy your hunger on a fasting day? This curry 

dish is loaded with fresh veggies, which will fill you up while keeping the calorie 

count low. 

• 3 ounces shrimp, peeled and 

deveined 

• 1 teaspoon olive oil 

• 1 teaspoon minced garlic 

• 1 teaspoon grated fresh ginger 

• 1 red bell pepper, chopped 

• 1 carrot, chopped 

• ½ cup chopped onion 

• ½ cup sliced mushrooms 

• 1 tablespoon curry powder 

• ¾ cup vegetable stock 

• ½ cup unsweetened coconut milk 

1. Rinse the shrimp and pat dry with paper towel. 

2. Heat the oil, garlic, and ginger in a skillet over medium-high heat. 

3. Cook for 1 minute and then stir in the vegetables. 

4. Cook the vegetables for 5 minutes, until they begin to get tender, and 

then stir in the remaining ingredients except for the shrimp. 

5. Bring to a simmer and cook for 15 minutes, covered. 

6. Stir in the shrimp and simmer for an additional 10 minutes, or until the 

shrimp is cooked through. 

Serves 1.

Blueberry Banana Smoothie 

Calories: 150 per smoothie 

The perfect meal option for on-the-go individuals, this smoothie is both quick 

and satisfying. 

• 1 cup frozen blueberries 

• ½ frozen banana, sliced 

• ½ cup orange juice 

• 2 tablespoons plain Greek yogurt 

• 2 teaspoons honey 

• 3 to 4 ice cubes 

1. Combine the blueberries, banana, and orange juice in a blender. 

2. Blend until smooth, and then add the remaining ingredients. 

3. Blend for 20 seconds or until all ingredients are incorporated. 

4. Pour into a glass and serve immediately. 

Serves 1.

Honey Cinnamon Oatmeal 


Just because you are on a fast day doesn’t mean you need to starve yourself— 

this recipe will leave you feeling full all morning long. 

• 1 cup rolled oats 

• 2 cups water 

• ¾ cup unsweetened applesauce 

• 1 tablespoon honey 

• 2 teaspoons ground cinnamon 

• 1 teaspoon almond extract 

• Pinch of salt 

1. Place the rolled oats in a food processor, and pulse until they form a 

loose powder. 

2. Pour the powdered oats into a small saucepan, and whisk in the water. 

3. Bring the mixture to a boil, and then reduce heat and simmer for 3 to 4 

minutes. 

4. Whisk in the applesauce, honey, cinnamon, almond extract, and salt. 

Then cook for 1 minute more, stirring. 

5. Spoon the oatmeal into bowls to serve. 

Serves 4 (serving size ¾ cup).

Banana Walnut Muffins 


These banana walnut muffins are packed with nutrients that will fuel your body 

and keep you going on your fast day. 

• 2 cups all-purpose flour 

• ½ cup granulated sugar 

• 2 teaspoons baking powder • 2 large eggs, whisked 


• ¾ cup mashed banana 

• ½ cup skim milk 

• 2 tablespoons canola oil 

• ½ cup chopped walnuts 


2. Combine the flour, sugar, baking powder, and salt in a bowl, and stir 

until well mixed. 

3. In a separate bowl, beat together the banana, milk, oil, and eggs. 

4. Gradually beat the wet ingredients into the dry, and stir until well 

combined. 

5. Fold in the walnuts, and then spoon the batter into the prepared pan, 

filling each cup about two-thirds full. 

6. Bake for 15 to 20 minutes until a knife inserted in the center of the muffin 

comes out clean. 

7. Cool for 5 minutes in the pan, and then turn out to cool or serve. 


Muffin-Tin Omelet Cups 

Preparing omelets in a muffin pan is a quick and easy way to make individual 

portions—perfect for fasting days! 


• 6 large eggs, whisked 

• ¼ cup skim milk 

• ½ cup mushroom, diced 

• ¼ cup onion, diced 

• 3 tablespoons Parmesan, freshly 

grated 



pepper 

1. Preheat your oven to 375 degrees F, and grease a regular muffin pan with 

cooking spray. 

2. Combine all of the ingredients in a bowl, whisking until well combined. 

3. Spoon the mixture into the muffin cups, filling each cup almost to the 

top. 

4. Bake for 12 to 15 minutes, until the center of each omelet is set. 

5. Cool for 2 to 3 minutes in the pan before turning out to serve. 

Makes 12 omelet cups (serving size 2 omelet cups).

Strawberry Green Smoothie 

Calories: 150 per smoothie 

A nutritious combination of fresh fruits and vegetables, this smoothie will 

provide you with the energy and nutrients you need to get through your fast day. 

• 1 cup baby spinach 

• 1 green onion 

• ½ cup organic orange juice 

• ½ cup frozen strawberries 

• ¼ cup broccoli florets, chopped 

• 1 tablespoon ground flaxseed 

• 2 teaspoons honey 

• 3 to 4 ice cubes 

1. Combine the spinach, green onion, and orange juice in a blender. 

2. Blend until smooth, and then add the remaining ingredients. 

3. Blend for 20 seconds or until all ingredients are incorporated. 

4. Pour into a glass and serve immediately. 

Serves 1.

Lemon Blueberry Muffins 


Breakfast muffins don’t have to be full of saturated fat and loaded with refined 

sugars, though that is the way you are most likely to find them in stores and 

coffee shops. These homemade muffins are lightly sweetened with honey and 

full of zesty lemon flavor. 

• 2 cups all-purpose flour 

• ½ cup granulated sugar 

• 2 teaspoons baking powder 


• 1 cup skim milk 

• 2 tablespoons canola oil 

• 2 tablespoons fresh lemon juice 

• 2 large eggs, whisked 

• 1 teaspoon lemon zest 

• 1 cup fresh blueberries 


2. Combine the flour, sugar, baking powder, and salt in a bowl, and stir 

until well mixed. 

3. In a separate bowl, beat together the milk, oil, lemon juice, and eggs. 

4. Gradually beat the wet ingredients into the dry and stir until well 

combined. 

5. Fold in the lemon zest and blueberries, and then spoon the batter into 

the prepared pan, filling each cup about two-thirds full. 

6. Bake for 15 to 20 minutes, until a knife inserted in the center of the 

muffin comes out clean. 

7. Cool for 5 minutes in the pan, and then turn out to cool or serve. 


Tomato Basil Egg-White Omelet 


Tired of your normal breakfast routine of cereal and milk? This omelet will wake 

up your taste buds and keep you satisfied all morning long. 

• 3 large egg whites 

• 1 tablespoon water 



pepper 


• ¼ cup diced tomato 

• ¼ cup finely chopped basil 


1. Whisk together the egg whites, water, salt, and pepper in a small bowl, 

and set aside. 

2. Heat the canola oil in a non-stick skillet over medium heat. 

3. Pour in the whisked egg white mixture, and let it cook for 1 minute, until 

it begins to turn white around the edges. 

4. Loosen the edges of the omelet with a rubber spatula, lifting them to 

allow the uncooked egg white to flow underneath. 

5. Cook for 1 to 2 minutes more, until the omelet is almost set. 

6. Sprinkle the tomato, basil, and onion over half the omelet, and then use 

the rubber spatula to fold the empty half of the omelet over the 

vegetables. 

7. Cook for 1 minute, and then carefully flip the omelet and cook for 1 

minute on the other side, or until the omelet is completely set. 

8. Transfer to a plate and serve hot. 

Serves 1.

French Onion Soup 


On a fast day you may need something hot and hearty to help you feel full, and 

this soup is the perfect thing! Full of flavor and easy to prepare, it is likely to 

become a fasting-day favorite. 

• 3 teaspoons unsalted butter 


• 2 large onions, sliced thin 

• 1 teaspoon onion powder 



pepper 

• 4 cups low-sodium beef broth 

1. Melt the butter in a saucepan over medium-high heat. 

2. Add the garlic, cook for 1 minute, and then stir in the onions to coat. 

3. Cook the onions until caramelized, about 12 to 15 minutes. 

4. Stir in the remaining ingredients, and then bring the soup to a boil. 

5. Reduce the heat and simmer the soup, covered, for about 25 minutes. 

Remove from heat and serve hot. 

Serves 4 to 5 (serving size 1 cup).

Spinach Salad with Bacon Dressing 


Whoever said that a salad couldn’t be an indulgent dish? Drizzled with hot 

bacon dressing, this spinach salad will make you forget you’re fasting at all. 

• 1 slice bacon, chopped 

• 1 tablespoon red wine vinegar 

• 1 tablespoon minced shallot 

• ¼ teaspoon granulated sugar 

• Pinch of dry mustard 

• Pinch of freshly ground black 

pepper 

• 3 cups of fresh baby spinach 

• ½ cup cherry tomatoes, halved 

• ¼ cup sliced red onion 

1. Heat the chopped bacon in a small skillet over medium-high heat. Cook 

until crisp, and then spoon onto paper towels to drain. 

2. Add the red wine vinegar, shallot, sugar, mustard, and pepper to the 

skillet, and stir for 1 minute, until hot. 

3. Combine the remaining ingredients in a bowl, tossing to mix, and then 

transfer to a plate. 

4. Drizzle with the hot dressing, and garnish with chopped bacon to serve. 

Serves 1.

Toasted Tuna Melt 

Save yourself a few hundred calories by preparing this tuna melt open-faced, 

topped with veggies instead of melted cheese. 

• 1 slice whole wheat bread 

• 3 ounces chunk light tuna, drained 

• 1 tablespoon minced shallot 

• ½ tablespoon lemon juice 

• 2 teaspoons canola oil 

mayonnaise 

• 1 teaspoon minced parsley 

• Salt and freshly ground black 

pepper to taste 

• 2 slices ripe tomato 

• 2 slices red onion 

1. Preheat the broiler in your oven, and lightly toast the bread in a toaster. 

2. Combine the tuna, shallot, lemon juice, mayonnaise, parsley, salt, and 

pepper in a bowl, and stir to combine. 

3. Spoon the tuna over the toasted bread, and top with tomato and onion. 

4. Broil for 3 to 5 minutes, until heated through. 

Serves 1.

Grilled Vegetable Salad 


This salad is loaded with nutrients from a variety of fresh vegetables. Take the 

opportunity to stock up on fresh produce at your local farmers’ market so you 

always have a quick fasting-day meal option. 

• 1 cup thick-sliced zucchini 

• 1 green bell pepper, sliced 

• 1 ripe tomato, halved 

• ½ small red onion, sliced thick 




1. Preheat your grill and line the grates with foil. 

2. Combine the vegetables in a bowl, and toss with olive oil, salt, and 

pepper. 

3. Spread the vegetables on the grill in a single layer. 

4. Cook for 3 to 5 minutes on each side, turning as needed, until the 

vegetables are tender and slightly charred. 

5. Transfer the vegetables to a cutting board, and coarsely chop when cool 

enough to handle. 

6. Combine in a bowl and serve warm. 

Serves 1.

Haddock with Spicy Tomato Salsa 


Fish is a great source of lean, low-calorie protein, which makes it perfect for 

fasting-day meals. This dish will fill you up while also giving your taste buds a 

kick. 


• 4 ounces haddock fillet 

• 1 tablespoon lemon juice 



• 1 large tomato, diced 

• 2 tablespoons diced red onion 

• 2 tablespoons diced green bell 

pepper 

• 2 tablespoons chopped cilantro 

• 1 tablespoon minced jalapeño 

pepper 

• ½ teaspoon ground cumin 

• Pinch of cayenne 

1. Preheat oven to 350 degrees F, and lightly grease a baking sheet with 


2. Brush the fish with lemon juice, and season with salt and pepper to 

taste. 

3. Place the fish on the baking sheet, and bake for 12 to 15 minutes, until the 

fish flakes easily with a fork. 

4. Combine the rest of the ingredients in a bowl, and stir to combine. 

5. Serve the fish hot, topped with tomato salsa. 

Serves 1.

Bok Choy Beef Stir-Fry 


While Chinese takeout may not be the best idea for a fasting day, that doesn’t 

mean you can’t enjoy your favorite Asian flavors. This satisfying dish is a great 

option for fasting days. 

• 6 ounces sirloin steak 

• ½ pound bok choy 

• 2 tablespoons rice wine vinegar 

• 1 tablespoon low-sodium soy 

sauce 

• 2 teaspoons oyster-flavored sauce 

• 1 teaspoon cornstarch 

• 1 teaspoon red pepper flakes 


• 2 large carrots, chopped 

1. Trim the fat from the steak and slice very thin. Rinse the bok choy and 

chop into 1-inch chunks. 

2. Whisk the rice wine, soy sauce, oyster-flavored sauce, cornstarch, and 

pepper flakes together in a small bowl, and set aside. 

3. Grease a large skillet with the oil, and heat over medium-high heat. 

4. Add the beef and cook for 3 minutes, stirring, until lightly browned. 

5. Transfer the beef to a bowl and reheat the skillet. 

6. Add the carrots and cook for 2 minutes, and then stir in the bok choy and 

cook until it begins to wilt, about 3 minutes longer. 

7. Stir in the sauce and toss to coat, and then add the beef and cook for 1 

minute until heated through. 

Serves 2.

Seafood Fried Rice 


You can still enjoy your favorite foods on a fasting day; you just need to keep an 

eye on portions to stay within your calorie limit. This is a quick and easy way to 

fill up on lean protein and fresh veggies. 



• 1 teaspoon freshly grated ginger 

• ½ cup sliced napa cabbage 

• ¼ cup diced carrot 

• ¼ cup diced onion 

• ¼ cup chopped green onions 

• 2 tablespoons low-sodium soy 

sauce 

• ½ tablespoon rice wine vinegar 

• 1/8 pound raw shrimp, peeled and 

deveined 

• 1/8 pound raw scallops, chopped 

• ½ cup cooked brown rice 

1. Grease a skillet with cooking spray, and add the garlic and ginger. 

2. Cook for 1 minute, and then stir in the cabbage, carrot, onion, and green 

onions. Cook for 

2 minutes, stirring often. 

3. Stir in the soy sauce and rice wine vinegar, tossing to coat, and then add 

the shrimp and scallops. 

4. Cook for 4 to 5 minutes, until the seafood is cooked through, and then 

transfer to a bowl. 

5. Regrease the skillet and add the rice. Cook until the rice is browned, and 

then add to the bowl with the seafood and vegetables. 

6. Toss to combine and serve hot. 

Serves 1.

Sun-Dried Tomato Salad 


This salad is nothing like those day-old boxed salads you find in the deli section 

of the grocery store. Made with fresh greens and sun-dried tomatoes, this salad 

tastes like no salad you’ve ever had. 

• 2 cups fresh spring greens 

• 1 cup fresh baby spinach leaves 

• ½ cup grape tomatoes, halved 

• ¼ cup chopped celery 


• 1 sun-dried tomato in oil 


• 2 teaspoons canola oil 


• Pinch of freshly ground black 

pepper 

1. Toss the spring greens, spinach, grape tomatoes, celery, and red onion in 

a bowl until combined, and then transfer to a plate. 

2. Combine the remaining ingredients in a food processor, and blend until 

smooth. 

3. Drizzle the dressing over the salad to serve. 

Serves 1.

Vegetable Lo Mein 

Are you finding it difficult to stave off cravings for takeout on your fasting days? 

This simple lo mein is the solution—by making it yourself you can control the 

calories and the portion size. 

• 1 (8-ounce) package lo mein 

noodles 

• 1 tablespoon canola oil 


• 1 cup broccoli florets, chopped 

• 1 cup chopped carrots 

• 1 cup mushrooms, chopped 

• 1 cup green beans, trimmed 

• 3 tablespoons low-sodium soy 

sauce 

• 2 teaspoons dark sesame oil 

• 1 teaspoon light brown sugar 

1. Boil a pot of water and add the noodles. Cook until tender according to 

the directions on the package, and then drain. 

2. Heat the canola oil in a large skillet over medium-high heat. 


4. Stir in the vegetables, and cook for 5 to 7 minutes until tender. 

5. Add the remaining ingredients, including the cooked noodles, and stir to 

coat. Then cook for 2 to 3 minutes, until heated through. 

Serves 4 (serving size about 1 cup).

Roasted Carrot Soup 


This soup is the perfect way to use that bag of carrots that has been sitting in 

your refrigerator. Throw in an onion and a red bell pepper, and you have 

yourself a delicious pot of soup! 



• 4 cups chopped carrots 

• 1 cup chopped onion 

• 1 teaspoon dried oregano 

• 1 teaspoon ground turmeric 



• 2 cups vegetable stock 

1. Heat the olive oil and garlic in a large saucepan over medium-high heat. 

2. Stir in the carrots, and cook for 10 minutes. 

3. Add the onion and spices, stirring well, and then cook for 5 minutes. 

4. Stir in the vegetable stock and bring to a boil. 

5. Reduce heat and simmer, covered, for 20 minutes, until the carrots are 

tender. 

6. Remove from heat and puree with an immersion blender. Serve hot. 

Serves 4 (serving size about 1 cup).

Garlic Cilantro Quinoa Burger 

Calories: 200 per burger 

Although a hot, greasy, bacon cheeseburger may not be practical for a fasting 

day, these quinoa burgers allow you to indulge in one of your favorite foods 

while still staying within your calorie goal. 

• 1½ cups water, divided 

• ½ cup dry quinoa 


• 1 tablespoon minced garlic 

• ½ red onion, diced 

• 1 (15-ounce) can white cannellini 

beans 

• ½ cup chopped cilantro 



pepper 

• 8 (100-calorie) sandwich buns 

1. Combine 1 cup water and dry quinoa in a small saucepan. Bring to a boil, 

and then reduce heat and simmer for 15 minutes, covered. 

2. Remove the quinoa from heat and let stand. 

3. Heat the canola oil in a skillet over medium-high heat. Add the garlic and 

onion, and then cook for 2 minutes. 

4. Stir in the beans, cilantro, and remaining ½ cup water. 

5. Bring the mixture to a simmer and cook for 10 minutes, and then transfer 

the mixture to a food processor and pulse until finely chopped. 

6. Spoon the mixture into a bowl and stir in the cooked quinoa. Shape the 

mixture into 8 patties by hand. 

7. Preheat the broiler in the oven, and arrange the patties on a baking sheet. 

8. Broil for 4 to 5 minutes on each side, until the burgers are heated 

through. Serve hot on the buns, and salt and pepper to taste. 

Serves 8 (serving size 1 burger).

Vegetable Egg-White Omelet 


By substituting egg whites for whole eggs, you can still enjoy a hearty breakfast 

omelet without going over your daily calorie goal. 

• 3 large egg whites 

• 1 tablespoon water 



pepper 


• 2 tablespoons diced red bell 

pepper 

• 2 tablespoons diced onion 

• 2 tablespoons diced mushroom 


1. Whisk together the egg whites, water, salt, and pepper in a small bowl 


2. Heat the canola oil in a nonstick skillet over medium heat. 

3. Pour in the whisked egg mixture, and let it cook for 1 minute until the egg 

mixture begins to turn white around the edges. 

4. Loosen the edges of the omelet with a rubber spatula, lifting them to 

allow the uncooked egg white to flow underneath. 

5. Cook for 1 to 2 minutes more until the omelet is almost set. 

6. Sprinkle the vegetables over half the omelet, and then use the rubber 

spatula to fold the empty half of the omelet over the vegetables. 

7. Cook for 1 minute, and then carefully flip the omelet and cook for 1 

minute on the other side, or until the omelet is completely set. 

8. Transfer to a plate and serve hot. 

Serves 1.

Broccoli Almond Salad 

Looking for something cool and crunchy to satisfy your hunger on a fasting day? 

This salad is sure to do the trick. 

• 4 cups broccoli florets, chopped 

• 2 green onions, chopped 

• 1 large carrot, grated 

• ½ cup sliced almonds 

• ½ cup golden raisins 

• 1/3 cup sesame tahini 

• 3 tablespoons mild honey 

• 1 tablespoon extra-virgin olive oil 

• 1 tablespoon fresh lemon juice 

1. Place the broccoli, green onions, and carrot in a bowl. Toss to combine. 

2. Toss in the almonds and raisins, and then set aside. 

3. Whisk together the remaining ingredients, and then pour over the salad 

and toss to coat. Chill before serving. 

Serves 6 (serving size 1 cup).

Spicy Vegetarian Black Bean Chili 


This recipe is sure to fill you up on a fasting day. Loaded with protein from black 

beans and flavored with jalapeño, this vegetarian chili is sure to satisfy. 



• 2 tablespoons chili powder 

• 1 tablespoon dried chipotle 

powder 

• 1 teaspoon dried oregano 


• 1 small red onion, diced 

• 1 red bell pepper, diced 

• 1 green bell pepper, diced 

• 1 jalapeño, seeded and minced 

• 1 (15-ounce) can black beans, 

drained 

• 1 (14.5-ounce) can stewed 

tomatoes 

• 1 small zucchini, diced 

1. Heat the olive oil in a stockpot over medium heat. 

2. Stir in the garlic and spices, and then cook for 1 to 2 minutes until 

fragrant. 

3. Add the onion, peppers, and jalapeño, and cook for 5 minutes, stirring 

often. 

4. Stir in the remaining ingredients and bring to a simmer. 

5. Simmer for 20 minutes, covered, until the beans are tender. 

Serves 6 to 8 (serving size 1 cup).

Grilled Salmon Salad 


Don’t be tempted to think that a grilled salmon salad is “boring” or “bland.” By 

using a variety of fresh herbs and spices, you can dress up your salad and give it 

extra flavor. 



• 1 teaspoon balsamic vinegar 


pepper 

• ¼ teaspoon dry mustard 

• Pinch of salt 

• 3 ounces fresh salmon fillet 

• 1 tablespoon lemon juice 

• 2 cups fresh spring greens 


• ¼ cup chopped tomatoes 

1. Whisk together the first 6 ingredients in a small bowl and set aside. 

2. Preheat the grill and line the grates with foil. 

3. Brush the fish with lemon juice and lay flat on the grill. 

4. Cook for 3 to 5 minutes on each side, until the salmon is cooked to the 

desired temperature. Set aside to cool slightly. 

5. Combine the spring greens, onion, and tomato in a bowl, and toss to 

combine. 

6. Toss in the dressing, and then transfer to a plate and top with salmon to 

serve. 

Serves 1.

Coconut-Crusted Chicken 


It’s hard to believe that just a half tablespoon of coconut flour can provide so 

much flavor, but once you try this recipe, you will definitely be a believer. 


• 4 ounces boneless, skinless 

chicken breast 



• 2 tablespoons unsweetened 

shredded coconut 

• ½ tablespoon raw coconut flour 


1. Preheat oven to 400 degrees F, and lightly grease a glass baking dish 

with cooking spray. 

2. Trim the fat from the chicken, and season with salt and pepper to taste. 

3. Combine the shredded coconut and coconut flour in a small bowl, and 

set aside. 

4. Brush the chicken with the canola oil, and place it in the baking dish. 

5. Sprinkle the coconut mixture over the chicken, and bake for 20 to 30 

minutes, until the chicken is cooked through. Serve hot. 

Serves 1.

Cream of Cauliflower Soup 


This soup is easy to prepare and highly versatile: Serve it hot on cold days or chill 

it in the refrigerator and serve cold when you need to cool down. 



• ½ cup chopped celery 


• 1 small head cauliflower, chopped 

• 1 teaspoon dried thyme 



pepper 


1. Melt the butter in a medium saucepan over medium-high heat. 


3. Stir in the celery and onion, and cook for 4 minutes. 

4. Add the cauliflower, thyme, salt, and pepper and stir well. Then cook for 1 

minute. 


6. Reduce heat and simmer the soup, covered, for 20 minutes. 

7. Remove the soup from heat and puree with an immersion blender. 


Chipotle Lime Scallops 


Scallops are an excellent source of lean, low-calorie protein, and this recipe uses 

them to perfection. 

• 4 ounces bay scallops 

• 2 tablespoons fresh lime juice 

• 1 tablespoon chopped fresh 

cilantro 

• 1 teaspoon ground chipotle 

powder 

• 1 teaspoon chili powder 


pepper 


1. Rinse the scallops well and pat dry. 

2. Whisk together the remaining ingredients except the cooking spray in a 

bowl, and then add the scallops and toss to coat. 

3. Cover and chill for 20 minutes. 

4. Preheat the broiler in the oven and lightly grease a roasting pan with 


5. Arrange the scallops in the pan about 1 inch apart, and broil for 2 to 4 

minutes on each side until cooked through. 

Serves 1.

Fresh Tomato Mozzarella Salad 


There is something about the combination of fresh tomatoes and mozzarella 

that can’t be beat. As simple as it is, this tomato mozzarella salad is sure to 

satisfy. 

• 1 medium ripe tomato 

• 1 ounce fresh mozzarella cheese 

• ½ teaspoon olive oil 

• ½ teaspoon dried basil 

• ½ teaspoon dried oregano 

• Pinch of salt and freshly ground 

black pepper 

1. Coarsely chop the tomato and mozzarella, and combine in bowl. 

2. Add the remaining ingredients and toss to coat. 

3. Chill before serving, if desired. 

Serves 1.

Oven-Baked Tomatoes 


This is a unique meal idea that is particularly good for fasting days. Hot and full 

of flavor, this dish is surprisingly low in calories. 


• 1 large ripe tomato 

• 3 tablespoons Italian bread 

crumbs 

• 1 tablespoon fresh Parmesan, 

grated 



• ½ teaspoon dried basil 

• ½ teaspoon dried oregano 



1. Preheat oven to 350 degrees F, and lightly grease a round ramekin with 


2. Cut the top off the tomato, setting it aside, and scoop out the seeds. 

Then lay the tomato upside down on a paper towel to drain for 5 

minutes. 

3. Whisk together the remaining ingredients in a small bowl and then 

spoon into the hollowed-out tomato. 

4. Place the tomato in the ramekin and put the top of the tomato back on. 

5. Bake for 20 to 25 minutes, until the tomato is tender. 

Serves 1.

Cream of Mushroom Soup 


This creamy soup is surprisingly low in calories and incredibly simple to prepare. 




• 1 pound mushrooms, sliced 



pepper 


• ½ cup unsweetened coconut milk 

1. Melt the butter in a medium saucepan over medium-high heat. 


3. Stir in the onion and cook for 4 minutes. 

4. Add the mushrooms, salt, and pepper and stir well. Then cook for 3 

minutes. 


6. Reduce heat and simmer the soup, covered, for 20 minutes. 

7. Remove the soup from heat and puree with an immersion blender. 

Whisk in the coconut milk just before serving. 


L I V E T O T H E M A X 

Adventurous 

Eating 

1 0 0 0 K C A L M E A L P L A N S 

M-Math.com

CONTENTS 1000kcal Plans: 

PLEASE NOTE: All 1000kcal/Calorie plans 

are base plans only and WILL NOT BE 

NUTRITIONALLY COMPLETE therefore you 

must add meals up to the desired kcal level 

from 1800kcal upwards you should then 

have a nutritionally complete plan. Plans 

below 1800kcal require tbs of nutritional 

yeast and a good multi-vitamin and mineral 

as an adjunct 

1000 Calorie - Antioxidant 

1000 Calorie - Back to Nature 

1000 Calorie - Detox 

1000 Calorie - Drinks with Dinner 1000 

Calorie - Fast Food 

1000 Calorie - Gluten Free 

1000 Calorie - Healthy Asian 

1000 Calorie - Healthy Italian 

1000 Calorie - Healthy Mediterranean 1000 

Calorie - Healthy Mexican 1000 Calorie - 

High Energy 

1000 Calorie - Lactose Free Meal Plan 1000 

Calorie - Low Carb Diet 

1000 Calorie - Low Sodium 

1000 Calorie - Mature 

1000 Calorie - Meals in Minutes 1000 

Calorie - Meals In Minutes 2 1000 Calorie - 

Vegan 

1000 Calorie Meal Plan (14 days) 1000 

Calorie Vegetarian 

1000kcal Low FODMAP (vegan) 

1000kcal Low FODMAP (regular) 

1000kcal Protein Sparing Modified Fast

1000 Calorie - Drinks with Dinner 

Summary for A Mealplan 

Page: 

Date: 

1 

Daily Plan Averages 

Calories: 1019 kCal 

Protein: 24.4% 

Carbohydrates: 36.2% 

Fat: 39.4% 

Fat: 43 grams 

Carbohydrates: 89 grams 

Protein: 60 grams 

Saturated Fat: 11 grams 

Cholesterol: 120 mgs 

Fiber: 20 grams 

Sodium: 813 mgs 

First Number is daily amount 

*-Number in () is recommended daily amount 

Nutritional Breakdown for Meal Plan 

36.2% 

24.4% 

Legend 

Protein 

Carbohydrates 

Fat 

39.4% 

The Drinks with Dinner Plan combines a diet rich in a wide variety of nutrients and includes one serving of alcohol per day. The 

diet is balanced in carbohydrate, fat and protein and will keep you satisfied throughout the day. General recommendations for 

alcohol consumption are no more than 2 drinks per day for men and 1 drink per day for women. Servings of wine, beer, and spirits 

may be substituted for one another based on individual preferences. In general, 5 ounces of wine, 12 ounces of beer and 1.5 

ounces of spirits are considered one serving. 

Provided By: Extreme Nutrition 

Consult a qualified health professional before starting any exercise and/or nutrition program. 

Copyright M-Math.com


Page: 

Date: 

1 

2/15/2019 

Day 1: 

Breakfast (7:30 AM): 

Strawberries, raw 

+Egg and Cheese Sandwich 

Lunch (12:00 PM): 

+Chicken Quinoa Bowl 

+Cucumber and Tomato Salad 

Dinner (6:00 PM): 

+Caesar Salad 

+Sliders 

+Sauteed Squash 

Alcoholic Beverage, wine, table, red, Pinot Noir 

+ Indicates Item has Recipe 


Fat: 43 grams 





% shows breakdown of Fat, Carbohydrates, and Protein for Day 

1 cup(s), halves 

1 serving(s) 

1/2 serving(s) 

1 serving(s) 

1 serving(s) 

2 serving(s) 

1 serving(s) 

4 fl oz 









Page: 

Date: 

2 

2/15/2019 

Day 2: 


+Breakfast Oatmeal 

SILK Plain, soymilk 

Lunch (12:00 PM): 

+Goat Cheese and Beet panini 


Miller 64 (Miller 64 - Light Beer) 

+Fillet Mignon 

+Roasted Cauliflower - Low Sodium 



Fat: 58 grams 






1 serving(s) 

1/2 cup(s) 

1 serving(s) 

1 bottle (12 fl oz) 











Page: 

Date: 

3 

2/15/2019 

Day 3: 


+Breakfast Oatmeal 


Lunch (12:00 PM): 

+Chicken Salad Nicoise - Low Sodium 


Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 100 

proof 

+Pasta with Pesto and Broccoli 



Fat: 36 grams 






1 serving(s) 

1/2 cup(s) 

1 1/2 serving(s) 

1 fl oz 

1 serving(s) 









Page: 

Date: 

4 

2/15/2019 

Day 4: 


+Toast with Avocado Mash - Back to Nature 

Apples, Raw (Apples, raw, with skin) 

Lunch (12:00 PM): 

+Taco Salad 


Miller 64 (Miller 64 - Light Beer) 

Green Beans - Cooked Without Salt (Beans, snap, green, cooked, 

boiled, drained, without salt) 

+Pasta with Roasted Tomatoes 



Fat: 50 grams 






2 serving(s) 

1 small (2-1/2 dia) (approx 4 per lb) 


1 bottle (12 fl oz) 

1/2 cup(s) 










Page: 

Date: 

5 

2/15/2019 

Day 5: 


+Greek Yogurt Breakfast Parfait 

Lunch (12:00 PM): 


+Cucumber Hummus Sandwich 


+Roasted Carrots 

+Pot Roast 

Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 100 

proof 



Fat: 38 grams 






1 serving(s) 

1/2 cup(s) 

1 serving(s) 



1 fl oz 









Page: 

Date: 

6 

2/15/2019 

Day 6: 




Lunch (12:00 PM): 

+Tomato and Mozzarella Wrap 

Carrots, baby, raw 



+Sauteed Fresh Spinach 

+Salmon with Orange Avocado Pico 



Fat: 45 grams 






1 serving(s) 


1 serving(s) 

10 medium 

4 fl oz 

1 serving(s) 










Page: 

Date: 

7 

2/15/2019 

Day 7: 



Cereals ready-to-eat, KASHI GO LEAN CRUNCH!, Honey Almond 

Flax 

Lunch (12:00 PM): 

Blueberries, raw 

+Skinny Loaded Nachos 


+Greek Chicken Skewers-Low Sodium 

+Roasted Root Vegetables 




Fat: 30 grams 






1 cup(s) 

1 cup(s) 

1/2 cup(s) 


1 serving(s) 


4 fl oz 









Page: 

Date: 

1 

2/15/2019 

Day 1: 


Calories Fat Carbohydrates Protein Sat. Fat Cholesterol Fiber 

Sodium 

(kCal) (grams) (grams) (grams) (grams) (grams) (grams) (mgs) 

Strawberries, raw 1 cup(s), halves 48.6 0.5 11.7 1 0 0 3 1.5 

+Egg and Cheese Sandwich 1 serving(s) 261.1 12.3 20.2 18.7 6.5 29.3 2.9 309.6 

Meal Total: 310 13 32 20 6 29 6 311 

Lunch (12:00 PM): 

+Chicken Quinoa Bowl 1/2 serving(s) 189.4 4.9 16.6 19.3 2 43.6 2.9 86.3 

+Cucumber and Tomato Salad 1 serving(s) 130.5 9.8 10.8 2.2 1.3 0 3 16.9 



+Caesar Salad 1 serving(s) 97 8.8 4.2 1.6 1.3 0 2.4 167 

+Sliders 2 serving(s) 167.8 6.2 1.4 25 2.8 71.1 0.4 320.5 

+Sauteed Squash 1 serving(s) 41.2 0.8 7.6 2.9 0.2 0 2.5 12.2 

Alcoholic Beverage, wine, table, red, Pinot 

Noir 

4 fl oz 96.4 0 2.7 0.1 N/A N/A N/A N/A 


Meal Total: 

Total Nutritional Values: 43 

402 16 16 29 4 71 5 500 

1032 75 71 14 144 17 914 



N/A = Nutritional Information Not Available


Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 


+Breakfast Oatmeal 1 serving(s) 273.4 4.3 51 10 0.7 0 9.6 1 

SILK Plain, soymilk 1/2 cup(s) 49.8 2 4 3.5 0.3 0 0.5 59.5 


Lunch (12:00 PM): 

+Goat Cheese and Beet panini 1 serving(s) 363.1 28.6 15.5 25.6 6.4 16.8 9.5 433.5 



Miller 64 (Miller 64 - Light Beer) 1 bottle (12 fl oz) 64 0 2.4 0 0 0 0 5 

+Fillet Mignon 1/2 serving(s) 257.6 20.8 1.3 15.5 8.1 60.4 0.3 86.7 

+Roasted Cauliflower - Low Sodium 1/2 serving(s) 32.9 2.1 3.1 1.5 0.2 0 1.3 17.1 




355 23 7 17 8 60 2 109 

1041 77 56 16 77 21 603 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 


+Breakfast Oatmeal 1 serving(s) 273.4 4.3 51 10 0.7 0 9.6 1 



Lunch (12:00 PM): 

+Chicken Salad Nicoise - Low Sodium 1 1/2 serving(s) 300.4 15.6 8 31.9 3.8 230.4 3 240.6 



Alcoholic beverage, distilled, all (gin, rum, 

1 fl oz 82 0 0 0 0 0 0 0.3 

vodka, whiskey) 100 proof 

+Pasta with Pesto and Broccoli 1 serving(s) 347 13.6 46.8 11.9 2.6 4.9 7.7 349.2 

429 14 47 12 3 5 8 349 


1053 110 57 7 235 21 651 







Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 


+Toast with Avocado Mash - Back to 

2 serving(s) 307.6 24.7 18.4 19.8 2.3 0 12.7 210.7 

Nature 

Apples, Raw (Apples, raw, with skin) 1 small (2-1/2 dia) 55.1 0.2 14.6 0.3 0 0 2.5 1.1 

(approx 4 per lb) 


Lunch (12:00 PM): 

+Taco Salad 3/4 serving(s) 351.7 13.3 22.5 35.9 4.1 106 7.3 364.2 



Miller 64 (Miller 64 - Light Beer) 1 bottle (12 fl oz) 64 0 2.4 0 0 0 0 5 

Green Beans - Cooked Without Salt 

1/2 cup(s) 21.9 0.2 4.9 1.2 0 0 2 0.6 

(Beans, snap, green, cooked, boiled, 

drained, without salt) 

+Pasta with Roasted Tomatoes 3/4 serving(s) 194.6 11.2 16.7 7.2 2.9 20.9 1.7 65.3 

280 11 24 8 3 21 4 71 


995 80 64 9 127 26 647 







Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 


+Greek Yogurt Breakfast Parfait 1 serving(s) 327.5 7.2 48.3 21 0.8 0 6.9 219.4 


Lunch (12:00 PM): 


+Cucumber Hummus Sandwich 1 serving(s) 272.2 7.1 40.7 13.5 0.9 0 10.3 245.8 



+Roasted Carrots 1/2 serving(s) 28.1 1.8 3.1 0.3 0.2 0 0.9 21.2 

+Pot Roast 1/2 serving(s) 258.1 20 4.2 14.5 8 52.9 0.4 169.1 



1 fl oz 82 0 0 0 0 0 0 0.3 




368 22 7 15 8 53 1 191 

1018 100 53 10 53 19 715 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 





Lunch (12:00 PM): 

+Tomato and Mozzarella Wrap 1 serving(s) 324.5 16.5 30.1 13.6 4.9 15.1 3.1 675.2 

Carrots, baby, raw 10 medium 35 0.1 8.2 0.6 0 0 2.9 78 




4 fl oz 96.4 0 2.7 0.1 N/A N/A N/A N/A 

Noir 

+Sauteed Fresh Spinach 1 serving(s) 92.3 7.3 5.2 4.1 1 0 3.1 112.3 

+Salmon with Orange Avocado Pico 1/2 serving(s) 143.9 8.1 6.2 12 1.2 31.2 2.2 172.5 




333 15 14 16 2 31 5 285 

1002 84 50 14 76 17 1349 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 


SILK Plain, soymilk 1 cup(s) 99.6 4 8 7 0.5 0 1 119.1 

Cereals ready-to-eat, KASHI GO LEAN 

1 cup(s) 201.9 4.4 35.5 8.8 0.4 0 8.6 138.3 

CRUNCH!, Honey Almond Flax 


Lunch (12:00 PM): 

Blueberries, raw 1/2 cup(s) 41.3 0.2 10.5 0.5 0 0 1.7 0.7 

+Skinny Loaded Nachos 3/4 serving(s) 307.2 12.2 27 22 5.8 56.6 4.1 142.3 



+Greek Chicken Skewers-Low Sodium 1 serving(s) 203.4 6.9 9.4 26.4 1.2 72.6 2.4 233.4 

+Roasted Root Vegetables 1/2 serving(s) 45.6 2.4 6.1 0.6 0.3 0 1.7 177.8 


Noir 

4 fl oz 96.4 0 2.7 0.1 N/A N/A N/A N/A 




345 9 18 27 2 73 4 411 

996 99 65 8 129 19 812 




1000 Calorie - Drinks with Dinner with Micronutrient 

Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 


Sugars Iron Vit. A Zinc Calcium Selenium Mag.(Mg) 

Pot.(K) 

(grams) (mg) (mcg) (mg) (mg) (mcg) (mg) (mg) 

Strawberries, raw 1 cup(s), halves 7.4 0.6 1.5 0.2 24.3 0.6 19.8 232.6 

+Egg and Cheese Sandwich 1 serving(s) 1.3 3.1 236.8 2.4 277 34.5 53.4 432 


Lunch (12:00 PM): 

+Chicken Quinoa Bowl 1/2 serving(s) 0.6 2.1 64.3 1.4 87.3 14.4 63.2 381.5 

+Cucumber and Tomato Salad 1 serving(s) 1.7 1.6 51.3 0.4 33.4 0.8 34.7 519.1 



+Caesar Salad 1 serving(s) 1.5 1.1 488.3 0.3 40.5 0.4 15.7 280.9 

+Sliders 2 serving(s) 0.2 2.9 74.1 6.1 17.2 20.6 24.1 372.6 

+Sauteed Squash 1 serving(s) 5.7 0.9 23.7 0.7 36.8 0.5 41.5 619.7 


Noir 

4 fl oz N/A N/A N/A N/A N/A N/A N/A N/A 




7 5 586 7 94 21 81 1273 

18 940 11 516 72 252 2838 





Information 

Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 


+Breakfast Oatmeal 1 serving(s) 7.3 2.8 2.5 0.2 54 0.1 5.7 65.7 

SILK Plain, soymilk 1/2 cup(s) 3 0.5 N/A 0.3 149.4 2.8 19.4 149.4 


Lunch (12:00 PM): 

+Goat Cheese and Beet panini 1 serving(s) 6.2 1.8 92 0.4 189 1.1 17.7 510.1 



Miller 64 (Miller 64 - Light Beer) 1 bottle (12 fl oz) N/A N/A N/A N/A N/A N/A N/A N/A 


+Roasted Cauliflower - Low Sodium 1/2 serving(s) 1.1 0.3 0.1 0.2 14.1 0.6 12.3 180.5 




2 2 10 3 24 15 32 495 

18 104 4 416 19 75 1221 





Information 

Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 


+Breakfast Oatmeal 1 serving(s) 7.3 2.8 2.5 0.2 54 0.1 5.7 65.7 



Lunch (12:00 PM): 

+Chicken Salad Nicoise - Low Sodium 1 1/2 serving(s) 2.3 3 179.4 1.6 96.9 33 47.3 500.2 




1 fl oz N/A 0 0 0 0 0 0 0.6 


+Pasta with Pesto and Broccoli 1 serving(s) 3.5 1.8 37.8 0.4 101.6 2.1 71.4 121 

4 2 38 0 102 2 71 122 


16 220 2 402 38 144 837 







Information 

Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 



2 serving(s) 2.4 1.4 27.1 0.4 90.6 0.5 24.9 784.2 

Nature 

Apples, Raw (Apples, raw, with skin) 1 small (2-1/2 dia) 

11 0.1 3.2 0 6.4 0 5.3 113.4 



Lunch (12:00 PM): 

+Taco Salad 3/4 serving(s) 3 6.1 239.4 3.9 203.8 29.1 81.8 913.9 



Miller 64 (Miller 64 - Light Beer) 1 bottle (12 fl oz) N/A N/A N/A N/A N/A N/A N/A N/A 


1/2 cup(s) 1 0.4 21.9 0.2 27.5 0.1 11.2 91.2 



+Pasta with Roasted Tomatoes 3/4 serving(s) 0.4 0.9 34.3 0.4 143.1 2.5 13 145 

1 1 56 1 171 3 24 236 


18 326 5 471 32 136 2048 







Information 

Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 


+Greek Yogurt Breakfast Parfait 1 serving(s) 17.7 1.8 0.8 1.1 257.6 10.5 91.1 328.9 


Lunch (12:00 PM): 


+Cucumber Hummus Sandwich 1 serving(s) 0.7 1.9 112.3 1.2 38.7 1.9 51.7 388.9 



+Roasted Carrots 1/2 serving(s) 1.4 0.2 254.7 0.1 11.2 0 4.2 100.9 

+Pot Roast 1/2 serving(s) 0.9 1.9 11.9 3 12.1 13.1 18.5 278.2 



1 fl oz N/A 0 0 0 0 0 0 0.6 




2 2 267 3 23 13 23 380 

24 380 6 469 28 185 1247 





Information 

Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 





Lunch (12:00 PM): 


Carrots, baby, raw 10 medium 4.8 0.9 690 0.2 32 0.9 10 237 





Noir 

+Sauteed Fresh Spinach 1 serving(s) 0.6 3.9 666 0.8 140.6 1.4 112.2 792.4 

+Salmon with Orange Avocado Pico 1/2 serving(s) 3 0.7 14.2 0.5 25.3 20.8 26.7 437 




4 5 680 1 166 22 139 1229 

21 1669 5 710 63 237 2295 





Information 

Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 


SILK Plain, soymilk 1 cup(s) 6 1.1 N/A 0.6 298.9 5.6 38.9 298.9 

Cereals ready-to-eat, KASHI GO LEAN 

1 cup(s) 12.2 1.6 0.5 0.4 53.5 7 38.2 257.6 

CRUNCH!, Honey Almond Flax 


Lunch (12:00 PM): 

Blueberries, raw 1/2 cup(s) 7.2 0.2 2.2 0.1 4.4 0.1 4.4 55.8 

+Skinny Loaded Nachos 3/4 serving(s) 0.6 2 66 2.5 301.5 17.2 63.5 343.3 



+Greek Chicken Skewers-Low Sodium 1 serving(s) 3.7 1.8 38.9 1.2 58 36.8 64.1 916.2 

+Roasted Root Vegetables 1/2 serving(s) 2.6 0.3 127.4 0.2 20 0.5 9.6 161.9 


Noir 





6 2 166 1 78 37 74 1078 

32 235 5 736 67 219 2034 




Breakfast Oatmeal 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 bowl. 

This recipe makes 1 servings. 

1 Serving = 1 bowl. 

Ingredients: 


Bobs Red Mill Steel Cut Oats Gluten Free 

Cinnamon 

1/2 cup(s) 

1/3 cup(s) 

1 tsp(s) 

Instructions: 

Cook steel cut oats according to package directions. 

Add blueberries and cinnamon. 

Nutrition Information for 1 Serving: 

Calories: 

Fat: 

Carbohydrates: 

Protein: 

273 kCal 

4 grams 

51 grams 

10 grams 




Sodium: 1 mgs 




Caesar Salad 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 salad. 


1 Serving = 1 salad. 

Ingredients: 

Caesar Salad Dressing 

Romaine Lettuce 

1 tbsp(s) 

2 cup(s), shredded 

Instructions: 

Shred lettuce and add dressing. 

Tip: 

Chicken may be added to make this into a full meal. 


Calories: 

Fat: 


Protein: 

97 kCal 

9 grams 

4 grams 

2 grams 








Chicken Quinoa Bowl 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 2 bowls. 


1 Serving = 1 Bowl. 

Ingredients: 

Black Beans (low sodium) 

Cheese, cheddar 

Chicken Breast (Roasted, Skinless) 

Quinoa, cooked 

Red Tomatoes 

Spinach, raw 

1/2 cup(s) 

1 oz 

6 oz 

1 cup(s) 

1/2 cup(s) cherry tomatoes 

1 cup(s) 

Instructions: 

1. Combine cooked quinoa, black beans, roasted chicken breast, cheese, chopped spinach and tomatoes. 


Calories: 

Fat: 


Protein: 

378 kCal 

10 grams 

33 grams 

38 grams 








Chicken Salad Nicoise - Low Sodium 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 salads. 



Ingredients: 

Basil, fresh 

Black Pepper 

Celery, raw 

Chicken, broilers or fryers, breast, meat and skin, cooked, roasted 

Egg, whole, cooked, hard-boiled 


Ground Oregano 

Lemon juice, raw 

Lettuce, butterhead (includes boston and bibb types), raw 

Olive Oil 

Olives, ripe, canned (small-extra large) 

Onions, young green, tops only 

Parsley, raw 

2 tbsp(s) 

1/4 tsp(s) 

1/2 cup(s), diced 

8 oz 

2 large 

1 cup(s) 

1/4 tsp(s) 

2 tbsp(s) 

4 leaf(s), large 

2 tsp(s) 

4 tbsp(s) 

2 tbsp(s) 

4 tbsp(s) 

Instructions: 

To make the dressing, dice green onion tops, celery, parsley and basil. Mix with olive oil, lemon juice, oregano, and pepper. 

Slice boiled eggs and roasted chicken breast. 

On each lettuce leaf arrange 1/2 boiled egg, 2 ounces of roast chicken, 1/4 cup steamed fresh green beans and 1 tbsp(s) black 

olives. Top with 1/4 of the dressing mixture. Serve chilled. 


Calories: 

Fat: 


Protein: 

200 kCal 

10 grams 

5 grams 

21 grams 








Cucumber and Tomato Salad 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 2 cups. 


1 Serving = 2 cups salad. 

Ingredients: 

Black Pepper 

Cucumber, peeled, raw 

Olive Oil 

Rice Wine Vinegar 

Tomatoes 

1 tsp(s) 

1 cup(s), sliced 

2 tsp(s) 

1 tsp(s) 

1 cup(s) cherry tomatoes 

Instructions: 

1. Whisk together olive oil, rice wine vinegar and black pepper. 

2. Combine sliced cucumber and tomatoes and toss with dressing. 


Calories: 

Fat: 


Protein: 

130 kCal 

10 grams 

11 grams 

2 grams 








Cucumber Hummus Sandwich 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 sandwich. 


1 Serving = 1 sandwich. 

Ingredients: 

Cucumber, with peel, raw 

Food for Life Ezekial 4:9 Breads - Low Sodium Sprouted Grain 

Hummus, commercial, gluten free 

Lettuce, green leaf, raw 

1/4 cup(s) slices 

2 slice(s) 

1/4 cup(s) 

3 leaves 

Instructions: 

1. Spread both slices of bread with hummus. 

2. Place cucumber slices and lettuce between bread slices. 


Calories: 

Fat: 


Protein: 

272 kCal 

7 grams 

41 grams 

14 grams 








Egg and Cheese Sandwich 

Page: 

Date: 

1 

2/15/2019 

Ingredients: 

Black Pepper 

Cheddar Cheese Low Sodium 

Egg substitute, liquid 

Nonfat Milk 

Spinach, raw 

Whole Wheat Pita Bread 

Instructions: 

This recipe makes 4 Sandwiches. 



Cut Pita Bread in half. 

Stir together egg substitute, milk, and pepper in small bowl. 

Spray a medium skillet with cooking spray and place over medium heat. Add egg mixture and cook without stirring, until mixture 

begins to set on the bottom and around the edges. Lift and fold partially cooked eggs with large spatula. Continue cooking 2 to 4 

minutes or until eggs are cooked through. 

Spoon warm egg mixture into pita pockets and top with cheese slices and spinach leaves. 

Tip: 

Rinse and pat dry spinach leaves before use. 

crosswise. 


1/2 tsp(s) 

4 oz 

1 cup(s) 

1/4 cup(s) 

8 leaf(s) 

2 pita, large (6-1/2 dia) 

May substitute white pita bread for whole-wheat pita bread if preferred and split 

Calories: 

Fat: 


Protein: 

261 kCal 

12 grams 

20 grams 

19 grams 








Fillet Mignon 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 steaks. 


1 Serving = 1 steak. 

Ingredients: 

Beef Tenderloin 

Black Pepper 

Garlic Powder 

Mustard, dijon 

Olive Oil 

Red Tomatoes 

Rosemary, fresh 

Worchestershire Sauce 

4 Steak (6 oz) 

1/2 tsp(s) 

1/4 tsp(s) 

1 1/2 tsp(s) 

2 tsp(s) 

1 large whole (3 dia) 

1 1/2 tsp(s) 

1 tbsp(s) 

Instructions: 

Preheat oven to 400° F. 

Chop tomato. 

In a small bowl, combine Worcestershire sauce, mustard, rosemary and garlic powder. Gently stir in chopped tomatoes. 

In a large, oven safe skillet, heat oil over high heat. Season the meat with the pepper. Place meat in the skillet and brown the 

first side, approximately 4-5 minutes. Turn fillet over and cook for 30 seconds. 

Place the skillet in the oven, and cook until an internal temperature of 145° F has been reached. For medium rare cook 12-14 

minutes. 

Serve topped with the tomato mixture. 


Calories: 

Fat: 


Protein: 

515 kCal 

42 grams 

3 grams 

31 grams 








Goat Cheese and Beet panini 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 Sandwich. 



Ingredients: 

Arugula, raw 

Beets, raw 

Buitoni Sauce, Pesto - Pesto with Basil 

Cheese, goat, soft type 

Julian Bakery Breads - Paleo Bread, Almond 

4 leaf(s) 

1/2 beet (2 dia) 

1 tbsp 

1 oz 

2 slice(s) 

Instructions: 

1. Roast Beets: Heat oven to 400 degrees. Wrap beets in foil and roast for about 35-40 minutes or until easily pierced with fork. 

Remove foil, peel beets and slice thinly. 

2. Spread pesto on bread and top with roasted beet slices, goat cheese and arugula. 

3. Heat panini or non-stick sauté pan. Grill sandwich until heated throughout. 


Calories: 

Fat: 


Protein: 

363 kCal 

29 grams 

15 grams 

26 grams 








Greek Chicken Skewers-Low Sodium 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 8 kebabs. 


1 Serving = 2 kebabs. 

Ingredients: 

Chicken Breast - No Skin Raw 

Dried Tarragon 




Olive Oil 

Spices, basil, dried 

Squash, summer, all varieties, raw 

Tomatoes 

Zucchini 

16 oz 

2 tsp(s), ground 

2 tsp(s) 

2 lemon yields 

1 tbsp(s) 

1 tbsp(s) 

2 tsp(s), leaves 

1 medium 


1 large 

Instructions: 

1.Heat grill on medium high heat. 

2. Slice zucchini and squash into thick rounds. 

3.In a large Ziploc bag combine the oregano, tarragon, basil, mustard, olive oil and lemon juice and combine well. Add the 

chicken breast, tomatoes, zucchini and squash to the bag and marinate in the refrigerator for at least 30 minutes. 

4.Cut chicken into 1 1/2 inch pieces. Thread chicken and vegetables on skewers. 

5.Grill, turning occasionally, for approximately 8 minutes or until chicken is cooked thoroughly. 


Calories: 

Fat: 


Protein: 

203 kCal 

7 grams 

10 grams 

26 grams 








Greek Yogurt Breakfast Parfait 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 Parfait. 


1 Serving = 1 parfait. 

Ingredients: 

Cereals ready-to-eat, GENERAL MILLS, NATURE VALLEY LOW 

FAT FRUIT GRANOLA 

Seeds, flaxseed 

Stonyfield Organic - Oikos Organic Greek Yogurt - 0% Fat Greek 

Yogurt - Plain 


1/2 cup(s) 

1 tbsp(s) 

1 serving(s) 

1/2 cup(s), halves 

Instructions: 

Combine yogurt, granola, strawberries and flaxseed in a bowl. 


Calories: 

Fat: 


Protein: 

328 kCal 

7 grams 

48 grams 

21 grams 








Pasta with Pesto and Broccoli 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 plates. 


1 Serving = 1 plate. 

Ingredients: 

Broccoli, cooked, boiled, drained, without salt 

Cheese, parmesan, low sodium 

Classico Basil Pesto 

Whole Grain Penne 

1 cup(s), chopped 

1/4 cup(s), grated 

4 tbsp(s) 

4 serving(s) 

Instructions: 

1. Cook pasta according to package directions. 

2. Steam or boil broccoli until tender crisp. 

3. Combine cooked pasta with broccoli and pesto, top with parmesan cheese. 


Calories: 

Fat: 


Protein: 

347 kCal 

14 grams 

47 grams 

12 grams 








Pasta with Roasted Tomatoes 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 1 1/2 cups. 

Ingredients: 

Basil, fresh 

Black Pepper 

Buitoni Pasta, Cut Pasta - Fettuccine 


Olive Oil 

Tomatoes 

1/4 cup(s) 

1 tsp(s) 

2 cup(s) 


3 tbsp(s) 


Instructions: 

1. Cook pasta according to pasta directions, saving a bit of the drained cooking water. 

2. Heat non-stick skillet over medium high heat and add olive oil. When hot, add cherry tomatoes and sautee until they are 

starting to crack. Add fresh basil and pepper to taste. 

3. Combine tomatoes with pasta and if needed a bit of the cooking water so pasta is not sticking together. Top with fresh grated 

parmesan. 


Calories: 

Fat: 


Protein: 

260 kCal 

15 grams 

22 grams 

10 grams 








Pot Roast 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 Roast. 


1 Serving = 1/6 of Roast. 

Ingredients: 

Beef - Pot Roast 

Black Pepper 

Flour, All Purpose 

Fresh Thyme 

Garlic, raw 

Olive Oil 

Onions, raw 

Swanson Lower Sodium Beef Broth 

Vegetable juice cocktail, canned 


2 lb 

1/2 tbsp(s) 

1/4 cup(s) 

1/2 tsp(s) 

2 clove(s) (minced) 

4 1/2 tsp(s) 

1 medium (2-1/2 dia) 

1 1/2 cup(s) 

6 fl oz 

2 tbsp(s) 

Instructions: 


Heat 1 tablespoon of oil in large pot with ovenproof handles over medium heat. Cut onion into wedges and mince garlic cloves 

and add to oil. Cover and cook, stirring occasionally, until the onion begins to brown and becomes translucent, 5-7 minutes. 

Place onions and garlic on a plate and remove the from heat. 

Season the meat with pepper, and sprinkle with flour, rubbing it in lightly. Heat the remaining 1 1/2 teaspoons oil in the pot over 

high heat. Add the roast and cook until browned, approximately 3-5 minutes. 

Reduce the heat to low and return the onions and garlic to the pot, placing them over and around the meat. Add the broth, 

vegetable juice, Worcestershire and thyme. Bring to a simmer, cover, and then place in oven. 

Bake until tender, 2 to 2 1/2 hours. 

Remove the beef and vegetables to a platter. Pour the pan juices into a fat separator and discard the fat that rises to the surface. 

Pour the juices over the meat and serve. 


Calories: 

Fat: 


Protein: 

516 kCal 

40 grams 

8 grams 

29 grams 








Roasted Carrots 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 1/2 cup. 

Ingredients: 

Black Pepper 

Olive Oil 

Raw Carrots 

1 tsp(s) 

1 tbsp(s) 

2 cup(s), strips or slices 

Instructions: 

1. Heat non-stick skillet over medium high heat and add olive oil. 

2. Cook carrots until soft and season with black pepper. 


Calories: 

Fat: 


Protein: 

56 kCal 

4 grams 

6 grams 

0 grams 








Roasted Cauliflower - Low Sodium 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 16 oz. 


1 Serving = 4 oz. 

Ingredients: 

Black Pepper 

Cauliflower, raw 

Nuts, walnuts, black, dried 

Olive Oil 

1/2 tsp(s) 

16 oz 

1/2 oz 

1/2 tbsp(s) 

Instructions: 

1. Preheat oven to 425 degrees. 

2. Toast walnuts and chop into pieces. 

3. Wash and trim cauliflower. 

4. Combine cauliflower with olive oil and pepper. 

5. Roast until florets are cooked through and starting to brown. 

7. Toss with walnuts and serve. 


Calories: 

Fat: 


Protein: 

66 kCal 

4 grams 

6 grams 

3 grams 








Roasted Root Vegetables 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 2 cup(s). 


1 Serving = 1 cup. 

Ingredients: 

Black Pepper 

Olive Oil 

Parsnips, raw 

Raw Carrots 

Salt 

Turnips, raw 

1/4 tsp(s) 

2 tsp(s) 

2 oz 

1 medium 

1/4 tsp(s) 

1 medium 

Instructions: 

Preheat an oven to 450 degrees F. 

Spray a baking sheet with cooking spray. 

Scrub vegetables, pat dry and cut into large pieces about 2 inches in diameter. 

Toss cut vegetables with olive oil, salt, and pepper in a large bowl. 

Spread seasoned vegetables over prepared baking dish. 

Roast vegetables in the preheated oven until vegetables are easily pierced with a fork, about 40 minutes. 


Calories: 

Fat: 


Protein: 

92 kCal 

4 grams 

12 grams 

1 grams 








Salmon with Orange Avocado Pico 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Avocado 

Black Pepper 

Cilantro 

Fish, salmon, Atlantic, wild, raw 

Olive Oil 

Onions, Red 

Oranges, raw, navels 

Peppers, jalapeno, raw 

Salt 

1 cup(s), cubes 

1 tsp(s) 

1/4 cup(s) 

16 oz 

3 tsp(s) 

1/4 cup(s), chopped 

1 1/2 cup(s) sections, without membranes 

1 pepper 

1/2 tsp(s) 

Instructions: 


2. Place salmon on baking sheet and brush with olive oil and sprinkle with pepper. 

3. Make Pico: Combine orange segments plus juice, avocado, jalapeno, diced red onion, chopped cilantro and salt. Taste and 

adjust seasonings as necessary. 

4. Roast salmon for 10-15 minutes or until thoroughly cooked and flakes easily. 

5. Cut salmon into 4 equal pieces. Top each piece of salmon with pico. 


Calories: 

Fat: 


Protein: 

288 kCal 

16 grams 

12 grams 

24 grams 








Sauteed Fresh Spinach 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 cup. 


1 Serving = 5 ounces. 

Ingredients: 

Olive Oil 

Spinach, raw 

1 tbsp(s) 

1 package (10 oz) 

Instructions: 

Heat olive oil in a non-stick skillet over medium heat. Add fresh spinach, stir to coat spinach, and cook until spinach wilts and is 

just heated through. Season with salt and black pepper. Serve. 

In the microwave, cook spinach on high in 2 tablespoons of water for 1-2 minutes or until wilted and warm. Toss with 1 tablespoon 

of water. Season and serve. 

Tip: 

Salt and black pepper to taste. 


Calories: 

Fat: 


Protein: 

92 kCal 

8 grams 

5 grams 

4 grams 








Sauteed Squash 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 2 cup(s). 

Ingredients: 

No Stick cooking spray, Wesson 


Zucchini 

2 spray(s) 



Instructions: 

Heat a non-stick skillet coated with cooking spray over medium heat. Add fresh chopped squash and zucchini, stir to coat. Cook 

until vegetables are tender and heated through. Serve. 

Tip: 



Calories: 

Fat: 


Protein: 

41 kCal 

1 grams 

8 grams 

3 grams 








Skinny Loaded Nachos 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 56 Chips. 


1 Serving = 14 chips. 

Ingredients: 

Black Beans Cooked without salt 

Black Pepper 

Cheese, mozzarella, low sodium 

Cilantro 

Cream, sour, reduced fat, cultured 

Cumin Seed (ground) 

Garlic Powder 

Ground Turkey 

Tortilla chips, low fat, baked without fat 

1 cup(s) 

1/4 tsp(s) 

1 1/2 cup, shredded 

1/2 cup(s) 

1/3 cup(s) 

1 tsp(s) 

1 tsp(s) 

8 oz 

4 oz 

Instructions: 

1. Preheat oven to 425°. 

2. Place a single layer of tortilla chips on a large baking sheet. 

3. Heat a large nonstick sauté pan over high heat. Add turkey. Season with cumin, garlic powder, pepper and sauté until cooked 

through, breaking up meat into small pieces with a wooden spoon. When cooked, add beans and mix well. 

4. Spoon the turkey mixture over the chips and sprinkle the cheese on top. Bake until cheese melts, about 6 minutes. 

5. Remove the nachos from the oven, top with sour cream and chopped cilantro. Serve immediately. 


Calories: 

Fat: 


Protein: 

410 kCal 

16 grams 

36 grams 

29 grams 








Sliders 

Page: 

Date: 

1 

2/15/2019 

Instructions: 

This recipe makes 12 sliders. 


1 Serving = 2 sliders. 

Ingredients: 

Beef, ground, 95% lean meat / 5% fat, patty, cooked, broiled 3.3 serving ( 3 oz ) 

Black Pepper 

1/2 tsp(s) 

Garlic, raw 



6 leaf(s) 


1 1/2 tsp(s) 

Salt 

1/4 tsp(s) 

1. Preheat grill on medium heat. 

2. In a large bowl, combine beef, garlic, Dijon mustard, salt and pepper. 

3. Form 12 slider patties. 

4. Grill slider patties for approximately 4 minutes per side or until internal temperature reaches 160 degrees. 

5. Place slider patties on bun, top with lettuce leaf and desired condiments. 


Calories: 

Fat: 


Protein: 

84 kCal 

3 grams 

1 grams 

12 grams 








Taco Salad 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 2 cups. 

Ingredients: 

Beans, kidney, red, mature seeds, cooked, boiled, without salt 

Canned Green Chili 

Canned Whole Tomatoes - No Salt Added 

Chili Powder 


Ground Turkey 


Low Fat Cheddar or Colby Cheese 

2 cup(s) 

1/2 cup(s) 

2 cup(s) 

1 tbsp(s) 

1 tbsp(s) 

1 1/2 lb 


1 cup(s), diced 

Instructions: 

Rinse and shred lettuce and place on 4 individual salad plates and set aside. 

Dice tomatoes. 

Brown ground turkey over medium-high heat. Drain well. Return turkey to skillet and stir in remaining ingredients except for 

cheese. Cook and stir over medium heat for 2 minutes 

Spoon turkey mixture onto prepared plates. 

Sprinkle with cheese. 

Tip: 

Serve with homemade tortilla chips and salsa. 


Calories: 

Fat: 


Protein: 

469 kCal 

18 grams 

30 grams 

48 grams 








Toast with Avocado Mash - Back to 

Nature 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 slice. 


1 Serving = slice of toast. 

Ingredients: 

Avocado 


Tomatoes 

2 tbsp(s) (pureed) 

1 slice(s) 


Instructions: 

Toast Bread and top with mashed avocado and chopped tomatoes. 


Calories: 

Fat: 


Protein: 

154 kCal 

12 grams 

9 grams 

10 grams 








Tomato and Mozzarella Wrap 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 wrap. 


1 Serving = 1 wrap. 

Ingredients: 

Basil, fresh 



Tomatoes 

Whole Wheat Tortilla 

3 leaves 

1 slice(s) (1 oz per slice) 

1 tbsp(s) 

3 slice(s), medium (1/4 thick) 

1 tortilla(s) 

Instructions: 

1. Spread pesto onto whole wheat tortilla. 

2. Layer cheese, tomatoes and basil over pesto. 

3. Fold tortilla. 


Calories: 

Fat: 


Protein: 

325 kCal 

17 grams 

30 grams 

14 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie - Drinks with Dinner 

Food (Baked Products) 

Food (Beef Products) 

Food (Beverages) 

Amount 

Julian Bakery Breads - Paleo Bread, Almond 3 slice(s) 

Whole Wheat Pita Bread 2 pita, large (6-1/2 dia) 

Whole Wheat Tortilla 1 tortilla(s) 

Amount 

Beef - Pot Roast 2 lb 

Beef Tenderloin 4 Steak (6 oz) 

Beef, ground, 95% lean meat / 5% fat, patty, cooked, broiled 3.3 serving ( 3 oz ) 

Amount 

Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 100 proof 2 fl oz 

Alcoholic Beverage, wine, table, red, Pinot Noir 12 fl oz 

Miller 64 2 bottle (12 fl oz) 

Food (Breakfast Cereals) 

Amount 

Cereals ready-to-eat, GENERAL MILLS, NATURE VALLEY LOW FAT FRUIT 1/2 cup(s) 

GRANOLA 

Cereals ready-to-eat, KASHI GO LEAN CRUNCH!, Honey Almond Flax 1 cup(s) 

Food (Cereal Grains and Pasta) 

Amount 

Bobs Red Mill Steel Cut Oats Gluten Free 1/3 cup(s) 

Buitoni Pasta, Cut Pasta - Fettuccine 2 cup(s) 

Flour, All Purpose 1/4 cup(s) 

Food for Life Ezekial 4:9 Breads - Low Sodium Sprouted Grain 2 slice(s) 

Quinoa, cooked 1 cup(s) 

Whole Grain Penne 4 serving(s) 

Food (Dairy and Egg Products) 

Amount 

Cheddar Cheese Low Sodium 4 oz 

Cheese, cheddar 1 oz 

Cheese, goat, soft type 1 oz 

Cheese, mozzarella, low sodium 1 1/2 cup, shredded 

Cheese, mozzarella, low sodium 1 slice(s) (1 oz per slice) 

Cheese, parmesan, low sodium 3/4 cup(s), grated 

Cream, sour, reduced fat, cultured 1/3 cup(s) 

Egg substitute, liquid 1 cup(s) 

Egg, whole, cooked, hard-boiled 2 large 

Low Fat Cheddar or Colby Cheese 1 cup(s), diced 

Nonfat Milk 1/4 cup(s) 

Stonyfield Organic - Oikos Organic Greek Yogurt - 0% Fat Greek Yogurt - 1 serving(s) 

Plain 

Food (Fats and Oils) 

Amount 

Caesar Salad Dressing 1 tbsp(s) 

No Stick cooking spray, Wesson 2 spray(s) 

Olive Oil 6 1/2 tbsp(s) 

Olive Oil 15 1/2 tsp(s) 

Food (Finfish and Shellfish Products) 



Amount 


Shopping List 

Page: 2 

Date: 2/15/2019 


Food (Fruits and Fruit Juices) 


Amount 

Fish, salmon, Atlantic, wild, raw 16 oz 

Amount 

Apples, Raw 1 small (2-1/2 dia) (approx 4 per lb) 

Avocado 1 cup(s), cubes 

Avocado 2 tbsp(s) (pureed) 

Blueberries, raw 1/2 cup(s) 


Lemon juice, raw 2 lemon yields 

Lemon juice, raw 2 tbsp(s) 

Olives, ripe, canned (small-extra large) 4 tbsp(s) 

Oranges, raw, navels 1 1/2 cup(s) sections, without membranes 

Strawberries, raw 1/2 cup(s), halves 

Strawberries, raw 2 cup(s), halves 

Food (Legumes and Legume Products) 

Amount 

Beans, kidney, red, mature seeds, cooked, boiled, without salt 2 cup(s) 

Black Beans (low sodium) 1/2 cup(s) 

Black Beans Cooked without salt 1 cup(s) 

Hummus, commercial, gluten free 1/4 cup(s) 

SILK Plain, soymilk 2 1/2 cup(s) 

Food (Nut and Seed Products) 

Amount 

Nuts, walnuts, black, dried 1/2 oz 

Seeds, flaxseed 1 tbsp(s) 

Food (Poultry Products) 

Amount 

Chicken Breast (Roasted, Skinless) 6 oz 

Chicken Breast - No Skin Raw 16 oz 

Chicken, broilers or fryers, breast, meat and skin, cooked, roasted 8 oz 

Ground Turkey 1 1/2 lb 

Ground Turkey 8 oz 

Food (Snacks) 

Food (Soups, Sauces, and Gravies) 

Food (Spices and Herbs) 



Amount 

Tortilla chips, low fat, baked without fat 4 oz 

Amount 

Buitoni Sauce, Pesto - Pesto with Basil 1 tbsp 

Classico Basil Pesto 5 tbsp(s) 

Swanson Lower Sodium Beef Broth 1 1/2 cup(s) 

Worchestershire Sauce 3 tbsp(s) 

Amount 

Basil, fresh 1/4 cup(s) 

Basil, fresh 3 leaves 

Basil, fresh 2 tbsp(s) 

Black Pepper 1/2 tbsp(s) 

Black Pepper 6 3/4 tsp(s) 


Shopping List 

Page: 3 

Date: 2/15/2019 



Amount 

Chili Powder 1 tbsp(s) 

Cinnamon 1 tsp(s) 

Cumin Seed (ground) 1 tbsp(s) 

Cumin Seed (ground) 1 tsp(s) 

Dried Tarragon 2 tsp(s), ground 

Fresh Thyme 1/2 tsp(s) 

Garlic Powder 1 1/4 tsp(s) 

Ground Oregano 2 1/4 tsp(s) 

Mustard, dijon 1 tbsp(s) 

Mustard, dijon 3 tsp(s) 

Rice Wine Vinegar 1 tsp(s) 

Rosemary, fresh 1 1/2 tsp(s) 

Salt 1 tsp(s) 

Spices, basil, dried 2 tsp(s), leaves 

Food (Vegetables and Vegetable Products) 

Amount 

Arugula, raw 4 leaf(s) 

Beets, raw 1/2 beet (2 dia) 

Broccoli, cooked, boiled, drained, without salt 1 cup(s), chopped 

Canned Green Chili 1/2 cup(s) 

Canned Whole Tomatoes - No Salt Added 2 cup(s) 

Carrots, baby, raw 10 medium 

Cauliflower, raw 16 oz 

Celery, raw 1/2 cup(s), diced 

Cilantro 3/4 cup(s) 

Cucumber, peeled, raw 1 cup(s), sliced 

Cucumber, with peel, raw 1/4 cup(s) slices 

Garlic, raw 3 clove(s) (minced) 

Green Beans - Cooked Without Salt 1 cup(s) 

Green Beans - Cooked Without Salt 1/2 cup(s) 

Lettuce, butterhead (includes boston and bibb types), raw 4 leaf(s), large 

Lettuce, green leaf, raw 5 cup(s), shredded 

Lettuce, green leaf, raw 6 leaf(s) 

Lettuce, green leaf, raw 3 leaves 

Onions, raw 1 medium (2-1/2 dia) 

Onions, Red 1/4 cup(s), chopped 

Onions, young green, tops only 2 tbsp(s) 

Parsley, raw 4 tbsp(s) 

Parsnips, raw 2 oz 

Peppers, jalapeno, raw 1 pepper 

Raw Carrots 2 cup(s), strips or slices 

Raw Carrots 1 medium 

Red Tomatoes 1/2 cup(s) cherry tomatoes 

Red Tomatoes 1 large whole (3 dia) 




Shopping List 

Page: 4 

Date: 2/15/2019 



Amount 

Romaine Lettuce 2 cup(s), shredded 

Spinach, raw 1 cup(s) 

Spinach, raw 8 leaf(s) 

Spinach, raw 1 package (10 oz) 

Squash, summer, all varieties, raw 2 cup(s), sliced 

Squash, summer, all varieties, raw 1 medium 

Tomatoes 2 cup(s) cherry tomatoes 

Tomatoes 3 slice(s), medium (1/4 thick) 

Tomatoes 2 1/4 cup(s) cherry tomatoes 

Turnips, raw 1 medium 

Vegetable juice cocktail, canned 6 fl oz 

Zucchini 2 cup(s), chopped 

Zucchini 1 large 




Nutritional Details for A Mealplan 

Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie - Drinks with Dinner 

# of Days: 7 

Client Id: 1 

Client Height: 168 Centimeters 

Client Age: 38 

Amount 

Min 

Suggested 

Max 

Suggested 

Client Gender: Male 

Client Weight: 

Client Target Weight: 

Percent 

Calories 1019.4 kcal - - - 

Carbohydrate, by difference 89.4 g - - - 

Sugars, total 21.1 g - - - 

Protein 59.5 g - - - 

Total lipid (fat) 42.7 g - - - 

Fatty acids, total saturated 11.2 g - - - 

Fatty acids, total trans 0.1 g - - - 

Cholesterol 120.1 mg - - - 

Fiber, total dietary 20.1 g 38 g - 53% 

Iron, Fe 8.5 mg 8 mg 45 mg - 

Vitamin A, IU 10123.5 IU - - - 

Vitamin A, RAE 553.5 700 3000 79.1% 

mcg_RAE mcg_RAE mcg_RAE 

Zinc, Zn 5.5 mg 11 mg 40 mg 49.5% 

Calcium, Ca 531.6 mg 1000 mg 2500 mg 53.2% 

Selenium, Se 45.7 mcg 55 mcg - 83% 

Magnesium, Mg 178.3 mg 420 mg - 42.4% 

Potassium, K 1788.5 mg 4700 mg - 38.1% 

Phosphorus, P 661.4 mg 700 mg 4000 mg 94.5% 

Folic acid 0.6 mcg - - - 

Sodium, Na 812.9 mg 1500 mg 2300 mg 54.2% 

Vitamin D 52.8 IU 5 IU 50 IU 105.6% 

Vitamin D (D2 + D3) 1.3 mcg - - - 

Vitamin D3 (cholecalciferol) 0.2 mcg - - - 

Vitamin E 0.3 mg_ATE 15 mg_ATE 1000 1.9% 

mg_ATE 

Vitamin E, added 0 mg - - - 

Vitamin B-12, added 0 mcg - - - 

Vitamin B-12 2.9 mcg 2 mcg - - 

Vitamin B-6 1.1 mg 1 mg 100 mg - 

Vitamin C, total ascorbic acid 91.7 mg 75 mg 2000 mg - 

Manganese, Mn 1.7 mg 2 mg 11 mg 86% 

Thiamin 0.5 mg 1 mg - 47.6% 

Riboflavin 0.9 mg 1 mg - 92.4% 

Niacin 10 mg 14 mg 35 mg 71.2% 

Pantothenic acid 2.7 mg 5 mg - 54% 

Copper, Cu 0.6 mg 1 mg 10 mg 63% 

Vitamin K (phylloquinone) 234.4 mcg 90 mcg - - 

Choline, total 104.5 mg 425 mg 3500 mg 24.6% 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 

Folate, total 239.3 mcg 400 mcg 1000 mcg 59.8% 

Carotene, beta 4977.3 mcg - - - 

Carotene, alpha 785.9 mcg - - - 

Betaine 39.6 mg - - - 

Tryptophan 0.4 g - - - 

Threonine 1.5 g - - - 

Isoleucine 1.8 g - - - 

Leucine 2.9 g - - - 

Lysine 2.9 g - - - 

Methionine 0.9 g - - - 

Cystine 0.4 g - - - 

Phenylalanine 1.6 g - - - 

Tyrosine 1.3 g - - - 

Valine 1.9 g - - - 

Arginine 2.2 g - - - 

Histidine 1.1 g - - - 

Alanine 1.9 g - - - 

Aspartic acid 3.5 g - - - 

Glutamic acid 6.2 g - - - 

Glycine 1.7 g - - - 

Proline 1.8 g - - - 

Serine 1.6 g - - - 

Fluoride, F 13.4 mcg 4000 mcg 10000 mcg 0.3% 

Retinol 67.9 mcg - - - 

Cryptoxanthin, beta 24.7 mcg - - - 

Lycopene 717.6 mcg - - - 

Lutein + zeaxanthin 5645 mcg - - - 

Galactose 0.1 g - - - 

Starch 1.4 g - - - 

Sucrose 1.5 g - - - 

Glucose (dextrose) 4.5 g - - - 

Fructose 5.5 g - - - 

Lactose 0.2 g - - - 

Maltose 0 g - - - 

Alcohol, ethyl 8.6 g - - - 

Water 629.7 g 4 g - - 

Caffeine 0 mg - - - 

Energy 3079.2 kj - - - 

22:1 t 0 g - - - 

18:2 t not further defined 0 g - - - 

18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 

Fatty acids, total 

trans-polyenoic 

0 g - - - 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

22:4 0 g - - - 

Hydroxyproline 0 g - - - 

Percent 




Nutritional Excesses for A Mealplan 

Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested Percent Recommendation 

Vitamin D 52.8 IU 5 IU 50 IU 105.6% Sources of Vitamin D are cod liver oil, 

cooked salmon, tuna fish, milk – non fat 

vitamin D fortified, beef liver, cheese, egg 

yolks. 

0 20 40 60 80 100 120 

Percent 




Nutritional Deficiencies for A Mealplan 

Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 


Fiber, total dietary 20.1 g 38 g - 53% Sources for Fiber are 100% whole wheat 

bread, bran cereals, whole grains, dry 

beans, dry peas, fruits, and vegetables 

(including seeds and peels). 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Vitamin A, RAE 553.5 

mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 

79.1% Sources for Vitamin A are liver, sweet 

potatoes, carrots, dark green and deep 

yellow foods, spinach, whole milk, 

apricots, peaches and cantaloupe. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Zinc, Zn 5.5 mg 11 mg 40 mg 49.5% Sources for Zinc are meat, seafood, liver, 

nuts (cashews), milk, yogurt, seeds, eggs, 

and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Calcium, Ca 531.6 mg 1000 mg 2500 mg 53.2% Sources for Calcium are yogurt, tofu, milk, 

soy milk, cheese, salmon, turnip greens, 

dark green leafy vegetables, and 

legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Selenium, Se 45.7 mcg 55 mcg - 83% Sources for Selenium are seafood, liver, 

chicken, and eggs. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 


Magnesium, Mg 178.3 mg 420 mg - 42.4% Sources for Magnesium are legumes, 

nuts, whole grains, and green vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Potassium, K 1788.5 mg 4700 mg - 38.1% Sources for Potassium are bananas, milk, 

cantaloupes, apricots, potatoes, turnip 

greens, meat, fish, and cereals. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Phosphorus, P 661.4 mg 700 mg 4000 mg 94.5% Sources for Phosphorus are protein rich 

foods, milk, meat, poultry, fish, eggs, 

legumes, nuts, and colas. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Sodium, Na 812.9 mg 1500 mg 2300 mg 54.2% Sources for Sodium are processed foods, 

canned meats, bacon, sausage, potato 

chips, soy sauce, and salt. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Vitamin E 0.3 mg_ATE 15 mg_ATE 1000 

mg_ATE 

1.9% Sources for Vitamin E are vegetable oil, 

soybeans, corn, cottonseed oil, safflower 

oil, salad dressings, and green leafy 

vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Manganese, Mn 1.7 mg 2 mg 11 mg 86% Sources of Manganese are cloves, 

cinnamon, romaine lettuce, boiled 

spinach, pineapple, boiled collard greens, 

raspberries, strawberries, green beans, 

cooked brown rice, pecans, peanuts, 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

almonds cooked lima beans, green or 

black tea, cooked sweet pot. 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 


Thiamin 0.5 mg 1 mg - 47.6% Sources for Thiamin are whole grains and 

enriched grain products, meat, rice, 

pasta, tortillias, and fortified cereals. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Riboflavin 0.9 mg 1 mg - 92.4% Sources for Riboflavin are milk and other 

dairy foods, liver enriched breads, other 

grain products, eggs, meats, green leafy 

vegetables, and nuts. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Niacin 10 mg 14 mg 35 mg 71.2% Sources for Niacin are high protein foods, 

poultry, fish, beef, peanut butter, and 

legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Pantothenic acid 2.7 mg 5 mg - 54% Sources of Pantothenic Acid are eggs, 

cooked cod, milk and milk products, 

whole-grain cereals, legumes, yeast, 

avocadoes, broccoli and other vegetables 

in the cabbage family, White and sweet 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

potatoes, lean beef, and whole wheat 

bread. 

Copper, Cu 0.6 mg 1 mg 10 mg 63% Sources of Copper are Oysters and other 

shellfish, whole grains, beans, nuts, 

potatoes, and organ meats (kidneys, liver) 

are Sources of copper. Dark leafy greens, 

dried fruits such as prunes, cocoa, black 

pepper, and yeast. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Choline, total 104.5 mg 425 mg 3500 mg 24.6% Sources of Choline are pan fired beef 

liver, toasted wheat germ, eggs, cooked 

Atlantic cod beef, cooked brussel sprouts, 

shrimp , skim milk smooth peanut butter 

milk chocolate. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

4 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 


Folate, total 239.3 mcg 400 mcg 1000 mcg 59.8% Sources for Folate are green leafy 

vegetables, navy beans, oranges, 

legumes, and fortified cereals. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Fluoride, F 13.4 mcg 4000 mcg 10000 mcg 0.3% Sources of Fluoride are fluoridated water, 

and food prepared in fluoridated water, 

most seafood, tea, grape juice, chicken, 

and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




1000 Calorie - Low Sodium Summary 

for A Mealplan 

Page: 

Date: 

1 





Fat: 28.1% 

Fat: 33 grams 










47.7% 

24.2% 

28.1% 

Legend 

Protein 

Carbohydrates 

Fat 

Sodium impacts fluid balance in our bodies.Too much sodium may elevate blood pressure and increase fluid retention. A diet low 

in sodium is believed to reduce the risk of hypertension and cardiovascular events. Current recommendations for sodium in 

healthy adults is 2300 mg/day, but certain groups of people should limit their sodium even further. Per the CDC, people 51 and 

older, African Americans, and people with high blood pressure, diabetes and/or chronic kidney disease should limit their sodium 

intake to 1500 mg/day. As you follow this meal plan, it is important that you do not to add table salt to your food. At first food may 

taste different but after several days you will begin to taste the actual food and not the added salt. Herbs, spices, and lemon juice 

are ways to enhance flavors without added sodium. Be aware that many herb and spice blends contain added salt so read labels 

carefully. Mrs. Dash has a line of salt free products that enhance flavor without adding sodium or calories. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 



Controlled Carb Gourmet Bagels - High Fiber Rye 

Peanut butter, smooth style, without salt 

Lunch (12:00 PM): 

+Black Bean Quesadillla 

Garden Salad 

Salad dressing, italian dressing, reduced fat, without salt 


+Beef and Veggie Stir-Fry 



Fat: 49 grams 







2 serving(s) 

2 tsp(s) 


2 cup(s) 

1 tbsp(s) 










Page: 

Date: 

2 

2/15/2019 

Day 2: 


Udis Gluten Free Granola- Au Naturel 

Fage Total 2% Yogurt- Plain 


Lunch (12:00 PM): 

Squash, summer, all varieties, cooked, boiled, drained, without salt 

Spaghetti, whole-wheat, cooked 


Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium 


Beans, snap, green, frozen, cooked, boiled, drained without salt 

+Garlic Chicken Breast 

Rice, brown, medium-grain, cooked 



Fat: 21 grams 






1/4 cup(s) 

5.3 oz 



2/3 cup(s) 

1 tbsp(s) 

1 serving(s) (1/2 cup per serving) 

2 cup(s) 

1 serving(s) 

1/2 cup(s) 









Page: 

Date: 

3 

2/15/2019 

Day 3: 





Smart Balance Light Buttery Spread 

Lunch (12:00 PM): 

+Avocado Vegetable Taco 




Garden Salad 


+Vibrant Veggie Pizza 

Ice creams, vanilla, light 



Fat: 39 grams 






1 fruit(s) (2-7/8 dia) 

1 slice(s) 

1 large 

1 tbsp(s) 

1 serving(s) 



2 cup(s) 

1 tbsp(s) 

2 serving(s) 

1/4 cup(s) 









Page: 

Date: 

4 

2/15/2019 

Day 4: 



Controlled Carb Gourmet Bagels - High Fiber Rye 

Nonfat Milk (Milk, nonfat, fluid, protein fortified, with added vitamin A 

(fat free and skim)) 

Cheese, cream, low fat 

Lunch (12:00 PM): 



+Tuna Salad Sandwich Low Sodium 


+Garlic Salmon Fillets 

Puddings, KRAFT, JELL-O Brand Fat Free Pudding Snacks 

Chocolate, ready-to-eat 


Beans, snap, green, frozen, cooked, boiled, drained without salt 



Fat: 19 grams 








1/2 cup(s) 

1/2 tbsp(s) 

1 fruit(s) (2-7/8 dia) 



1 serving(s) 

1 serving(s) 

1/2 cup(s) 

2 cup(s) 









Page: 

Date: 

5 

2/15/2019 

Day 5: 





Lunch (12:00 PM): 

+Chicken Salad 



+Moroccan-Rubbed Grilled Steak & Sweet Potatoes 





Fat: 33 grams 






1 fruit(s) (2-7/8 dia) 

1 container(s) (5.3 oz per container) 

1/4 cup(s) 

2 serving(s) 


1 serving(s) 

1 serving(s) 

1/3 cup(s) 









Page: 

Date: 

6 

2/15/2019 

Day 6: 






Lunch (12:00 PM): 

+Turkey Sandwich Low Sodium 

Garden Salad 



+Spaghetti Primavera with Shrimp - Low Sodium 

+Broccoli with Caramelized Onions & Pine Nuts 



Fat: 35 grams 







1 slice(s) 

2 tsp(s) 

1 large 

1 serving(s) 

2 cup(s) 

1 tbsp(s) 











Page: 

Date: 

7 

2/15/2019 

Day 7: 


+Breakfast Taco Low Sodium 

Lunch (12:00 PM): 

Tomatoes (Tomatoes, red, ripe, raw, November thru May average) 



+Cod with Pesto Vegetables 



Garden Salad 




Fat: 33 grams 






1 serving(s) 


1 serving(s) 

1 serving(s) 

1/2 cup(s) 

1 tbsp(s) 

2 cup(s) 










Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 



Controlled Carb Gourmet Bagels - High 

2 serving(s) 160 5 22 8 0 0 14 140 

Fiber Rye 

Peanut butter, smooth style, without salt 2 tsp(s) 62.7 5.4 2.1 2.7 1.1 0 0.6 1.8 


Lunch (12:00 PM): 

+Black Bean Quesadillla 1 1/2 serving(s) 287.4 9.2 41 12.3 4.8 21.2 7.5 38.7 

Garden Salad 2 cup(s) 11.2 0.1 2.2 0.9 0 0 1.1 6.7 

Salad dressing, italian dressing, reduced 

1 tbsp(s) 11.4 1 0.7 0.1 0.1 0.9 0 4.5 

fat, without salt 



+Beef and Veggie Stir-Fry 1 1/2 serving(s) 486 28.1 19.9 38.3 9.6 79.9 4.3 377.6 




486 28 20 38 10 80 4 378 

1067 100 63 16 102 31 571 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 


Udis Gluten Free Granola- Au Naturel 1/4 cup(s) 120 4 19 3 0 0 3 0 

Fage Total 2% Yogurt- Plain 5.3 oz 98.4 3 6.1 12.9 2.3 7.6 0 49.2 



Lunch (12:00 PM): 

Squash, summer, all varieties, cooked, 

1 cup(s), sliced 36 0.6 7.8 1.6 0.1 0 2.5 1.8 

boiled, drained, without salt 

Spaghetti, whole-wheat, cooked 2/3 cup(s) 114.6 0.5 24.5 4.9 0.1 0 4.2 2.8 

Cheese, parmesan, low sodium 1 tbsp(s) 22.5 1.5 0.2 2.1 1 4 0 3.2 

Sauce, pasta, spaghetti/marinara, 

ready-to-serve, low sodium 


1 serving(s) (1/2 cup 

per serving) 


111.4 3.4 17.6 2.3 0.9 2.6 3.3 38.4 

284 6 50 11 2 7 10 46 

Beans, snap, green, frozen, cooked, 

2 cup(s) 75.6 0.5 17.4 4 0.1 0 8.1 2.7 

boiled, drained without salt 

+Garlic Chicken Breast 1 serving(s) 271.1 6.1 0.5 50.2 1.3 151 0 274 

Rice, brown, medium-grain, cooked 1/2 cup(s) 109.2 0.8 22.9 2.3 0.2 0 1.8 1 



Total Nutritional Values: 1007 21 128 84 6 165 26 375 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 


Oranges, raw, navels 1 fruit(s) (2-7/8 dia) 68.6 0.2 17.6 1.3 0 0 3.1 1.4 

Food for Life Ezekial 4:9 Breads - Low 

1 slice(s) 80 0.5 15 4 0 0 3 0 

Sodium Sprouted Grain 

Egg, whole, cooked, hard-boiled 1 large 77.5 5.3 0.6 6.3 1.6 212 0 62 

Smart Balance Light Buttery Spread 1 tbsp(s) 45 5 0 0 1.5 0 0 90 


Lunch (12:00 PM): 

+Avocado Vegetable Taco 1 serving(s) 193.9 6.8 29.3 5.7 0.6 0 7.1 441.4 



Strawberries, raw 1/2 cup(s), halves 24.3 0.2 5.8 0.5 0 0 1.5 0.8 





1 tbsp(s) 11.4 1 0.7 0.1 0.1 0.9 0 4.5 


+Vibrant Veggie Pizza 2 serving(s) 398 18.3 42.3 20.1 7.3 23 8.2 593.3 

Ice creams, vanilla, light 1/4 cup(s) 59.4 1.6 9.7 1.6 1 8.9 0.1 24.4 

480 21 55 23 8 33 9 629 


1024 138 41 12 245 27 1226 







Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 




Controlled Carb Gourmet Bagels - High 1 1/2 serving(s) 120 3.8 16.5 6 0 0 10.5 105 

Fiber Rye 

Nonfat Milk (Milk, nonfat, fluid, protein 

1/2 cup(s) 50.4 0.3 6.8 4.9 0.2 2.5 0 72.6 

fortified, with added vitamin A (fat free and 

skim)) 

Cheese, cream, low fat 1/2 tbsp(s) 15.1 1.1 0.6 0.6 0.7 4.1 0 35.2 


Lunch (12:00 PM): 



+Tuna Salad Sandwich Low Sodium 1/2 serving(s) 166.4 3.4 18.8 15 0.5 15.4 3.2 143.9 



+Garlic Salmon Fillets 1 serving(s) 199.6 7.8 14.1 19.4 1.1 44.2 3.4 82.5 

Puddings, KRAFT, JELL-O Brand Fat Free 

1 serving(s) 101.7 0.5 22.7 2.8 0.3 2.3 0.9 192.1 

Pudding Snacks Chocolate, ready-to-eat 



2 cup(s) 75.6 0.5 17.4 4 0.1 0 8.1 2.7 


486 9 77 29 2 46 14 278 


1010 164 58 3 68 37 639 







Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 



Fage Total 2% Yogurt- Plain 1 container(s) (5.3 oz 98.8 3 6.1 12.9 2.3 7.6 0 49.4 

per container) 

Udis Gluten Free Granola- Au Naturel 1/4 cup(s) 120 4 19 3 0 0 3 0 


Lunch (12:00 PM): 

+Chicken Salad 2 serving(s) 229.3 7.7 17.8 22.2 1.3 54.4 5.1 220.1 




+Moroccan-Rubbed Grilled Steak & Sweet 

1 serving(s) 355.8 15.9 17.4 34.8 4.7 82.7 2.9 382.9 

Potatoes 


Rice, brown, medium-grain, cooked 1/3 cup(s) 72.1 0.5 15.1 1.5 0.1 0 1.2 0.6 




469 17 40 39 5 83 7 396 

1034 112 80 9 145 21 668 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 





1 slice(s) 80 0.5 15 4 0 0 3 0 


Smart Balance Light Buttery Spread 2 tsp(s) 30 3.3 0 0 1 0 0 59.9 



Lunch (12:00 PM): 

+Turkey Sandwich Low Sodium 1 serving(s) 223.6 5.6 19.1 22.5 1.2 38.3 4.7 546.6 



1 tbsp(s) 11.4 1 0.7 0.1 0.1 0.9 0 4.5 




+Spaghetti Primavera with Shrimp - Low 1 1/2 serving(s) 454.8 15.6 54.9 28.6 2.3 129.2 1.5 375.2 

Sodium 

+Broccoli with Caramelized Onions & Pine 

Nuts 

1/2 serving(s) 57.8 3.6 5.8 2.2 0.3 0 1.9 91.6 




513 19 61 31 3 129 3 467 

1001 113 65 7 380 15 1148 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 


+Breakfast Taco Low Sodium 1 serving(s) 256.1 12.1 23.4 13.1 3.1 221.7 4 547.1 


Lunch (12:00 PM): 

Tomatoes (Tomatoes, red, ripe, raw, 

1 cup(s) cherry 

31.3 0.5 6.9 1.3 0.1 0 1.6 13.4 

November thru May average) 

tomatoes 




+Cod with Pesto Vegetables 1 serving(s) 263 10.8 17.6 24.5 1.6 41.9 3.5 640.5 



1 tbsp(s) 11.4 1 0.7 0.1 0.1 0.9 0 4.5 





55.1 0.2 14.6 0.3 0 0 2.5 1.1 




450 13 58 28 2 43 9 654 

1009 129 56 6 265 25 1460 




1000 Calorie - Low Sodium with Micronutrient Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 



Controlled Carb Gourmet Bagels - High 

2 serving(s) 0 N/A N/A N/A 80 N/A N/A N/A 

Fiber Rye 

Peanut butter, smooth style, without salt 2 tsp(s) 1 0.2 0 0.3 4.6 0.6 16.4 69.2 


Lunch (12:00 PM): 

+Black Bean Quesadillla 1 1/2 serving(s) 0.7 1.8 61.2 2 216.8 7.9 82 309.6 

Garden Salad 2 cup(s) N/A N/A N/A N/A N/A N/A N/A N/A 


1 tbsp(s) 0.7 0.1 0.2 0 1.3 1.2 0.6 12.8 




+Beef and Veggie Stir-Fry 1 1/2 serving(s) 4.2 3.7 270.5 6.5 69.4 39.4 63.2 773.6 




4 4 271 7 69 39 63 774 

14 333 9 396 50 182 1398 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 


Udis Gluten Free Granola- Au Naturel 1/4 cup(s) 5 1.1 0 N/A 0 N/A N/A N/A 

Fage Total 2% Yogurt- Plain 5.3 oz 6.1 0 75.7 N/A 151.4 N/A N/A N/A 



Lunch (12:00 PM): 


1 cup(s), sliced 4.7 0.6 19.8 0.7 48.6 0.4 43.2 345.6 


Spaghetti, whole-wheat, cooked 2/3 cup(s) 0.7 1 0 0.7 13.9 23.9 27.7 40.7 

Cheese, parmesan, low sodium 1 tbsp(s) 0 0 6.2 0.2 68.8 1.2 2.6 5.4 


ready-to-serve, low sodium 


1 serving(s) (1/2 cup 

per serving) 


11.3 0.9 48.6 0.7 28.2 1.4 26.9 404.5 

17 3 75 2 159 27 100 796 


2 cup(s) 3.3 1.8 75.6 0.6 113.4 1.1 51.3 429.3 


+Garlic Chicken Breast 1 serving(s) 0 0.9 21.2 1.4 14.3 75.7 61.7 878.8 

Rice, brown, medium-grain, cooked 1/2 cup(s) N/A 0.5 0 0.6 9.8 N/A 42.9 77 








Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 


Oranges, raw, navels 1 fruit(s) (2-7/8 dia) 11.9 0.2 16.8 0.1 60.2 0 15.4 232.4 


1 slice(s) N/A N/A N/A N/A N/A N/A N/A 75 


Egg, whole, cooked, hard-boiled 1 large 0.6 0.6 74.5 0.5 25 15.4 5 63 

Smart Balance Light Buttery Spread 1 tbsp(s) N/A N/A N/A N/A N/A N/A N/A N/A 


Lunch (12:00 PM): 

+Avocado Vegetable Taco 1 serving(s) 2.7 1.6 66.4 0.4 21.9 0.3 18.4 297.7 


11 0.1 3.2 0 6.4 0 5.3 113.4 


Strawberries, raw 1/2 cup(s), halves 3.7 0.3 0.8 0.1 12.2 0.3 9.9 116.3 





1 tbsp(s) 0.7 0.1 0.2 0 1.3 1.2 0.6 12.8 


+Vibrant Veggie Pizza 2 serving(s) 2.3 1 205.9 1.6 339.5 7.4 36.9 347.6 

Ice creams, vanilla, light 1/4 cup(s) 7.3 0.1 42.2 0.2 53.1 0.7 4.6 68.6 

10 1 248 2 394 9 42 429 


40 410 3 520 25 96 1327 







Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 



11 0.1 3.2 0 6.4 0 5.3 113.4 


Controlled Carb Gourmet Bagels - High 1 1/2 serving(s) 0 N/A N/A N/A 60 N/A N/A N/A 

Fiber Rye 


1/2 cup(s) N/A 0.1 75 0.6 175.9 3 19.7 223.9 


skim)) 

Cheese, cream, low fat 1/2 tbsp(s) 0.4 0 12.1 0 11.1 0.3 0.6 18.5 


Lunch (12:00 PM): 



+Tuna Salad Sandwich Low Sodium 1/2 serving(s) 2.5 0.8 25.4 0.4 7.5 34.2 13.3 207.9 



+Garlic Salmon Fillets 1 serving(s) 8.6 1.4 298.3 0.9 68 42 39.7 654.7 

Puddings, KRAFT, JELL-O Brand Fat Free 

1 serving(s) 17.3 0.6 N/A N/A 89.3 N/A N/A 235 

Pudding Snacks Chocolate, ready-to-eat 



2 cup(s) 3.3 1.8 75.6 0.6 113.4 1.1 51.3 429.3 


29 4 374 2 280 43 134 1396 


63 508 3 626 81 208 2425 







Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 



Fage Total 2% Yogurt- Plain 1 container(s) (5.3 oz 6.1 0 76 N/A 152 N/A N/A N/A 


Udis Gluten Free Granola- Au Naturel 1/4 cup(s) 5 1.1 0 N/A 0 N/A N/A N/A 


Lunch (12:00 PM): 

+Chicken Salad 2 serving(s) 9.6 2 381.4 1.2 97.9 28.5 65.8 924.2 





1 serving(s) 5.6 3.3 599.5 6.3 66 36.7 49.4 661 

Potatoes 


Rice, brown, medium-grain, cooked 1/3 cup(s) N/A 0.3 0 0.4 6.4 N/A 28.3 50.8 




11 4 623 7 109 37 119 1332 

51 1099 9 444 66 220 2721 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 



11 0.1 3.2 0 6.4 0 5.3 113.4 



1 slice(s) N/A N/A N/A N/A N/A N/A N/A 75 


Smart Balance Light Buttery Spread 2 tsp(s) N/A N/A N/A N/A N/A N/A N/A N/A 



Lunch (12:00 PM): 

+Turkey Sandwich Low Sodium 1 serving(s) 1.5 0.9 86.4 1.4 17.3 22.1 24.9 342.4 



1 tbsp(s) 0.7 0.1 0.2 0 1.3 1.2 0.6 12.8 




+Spaghetti Primavera with Shrimp - Low 1 1/2 serving(s) 0.1 6 133.8 2.8 126.1 80.9 140.7 513.4 

Sodium 


Nuts 

1/2 serving(s) 1.9 0.7 17.1 0.5 35.7 1.5 21.5 216.5 




2 7 151 3 162 82 162 730 

16 315 5 212 121 198 1336 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 


+Breakfast Taco Low Sodium 1 serving(s) 1.1 1.9 89.8 0.8 44 17.7 9.4 120 


Lunch (12:00 PM): 


1 cup(s) cherry 

N/A 0.7 46.2 0.1 7.4 0.6 16.4 330.8 


tomatoes 




+Cod with Pesto Vegetables 1 serving(s) 7.5 2.5 82.2 1.1 77.2 42.4 77.9 1046.4 



1 tbsp(s) 0.7 0.1 0.2 0 1.3 1.2 0.6 12.8 





11 0.1 3.2 0 6.4 0 5.3 113.4 




19 3 86 2 95 44 127 1250 

21 334 4 185 64 204 2089 




Avocado Vegetable Taco 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 6 tacos. 


1 Serving = 1 taco. 

Ingredients: 

Alvarado Street Bakery Tortillas - Sprouted Wheat Tortillas, Fajita 

Size 

Arugula, raw 

Avocados, raw, California 

Peppers, sweet, red, raw 

Sauce, LA VICTORIA, LA VICTORIA Salsa Picante, Medium 

Spinach, raw 

Tomatoes, yellow, raw 

6 tortilla(s) 

1 cup(s) 

1 fruit without skin and seeds 

1 1/4 cup(s), chopped 

1 cup(s) 

1/2 cup(s) 


Instructions: 

1. Chop peppers, arugula, tomatoes, spinach and avocado 

2. Place 2 tablespoons salsa on each tortilla and divide vegetable mixture evenly between tortillas 


Calories: 

Fat: 


Protein: 

194 kCal 

7 grams 

29 grams 

6 grams 








Beef and Veggie Stir-Fry 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Mixed Vegetables - Frozen 

Olive Oil 

Sauce, NESTLE, LJ MINOR Teriyaki Sauce, ready-to-serve 

Top Sirloin 


1 tbsp(s) 

1/4 cup(s) 

16 oz 

Instructions: 

Microwave bag of vegetables on high for approximately 3 minutes. 

Let stand 1 minute then carefully remove. 

Slice beef into bite size pieces. 

Heat oil in a large skillet or wok over medium-high heat. Add beef and 

stir-fry to desired doneness. 

Add vegetables. 

Stir for 1 minute, remove from heat and stir in teriyaki sauce. 

Tip: 

A Spicy Thai peanut sauce may be substituted for teriyaki sauce. 


Calories: 

Fat: 


Protein: 

324 kCal 

19 grams 

13 grams 

26 grams 








Black Bean Quesadillla 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 2 quesadillas. 


1 Serving = 1 quesadilla. 

Ingredients: 



Corn Tortillas 

Tomatoes 

1/4 cup(s) 

1/4 cup(s), shredded 

4 tortilla(s) medium (approx 6 dia) 

1/8 cup(s), chopped or sliced 

Instructions: 

1. Preheat non-stick sautee pan on med-high heat 

2. Combine beans, cheese and tomatoes 

3. Divide bean mixture between 2 tortillas and top each one with an additional tortilla. 

4. Grill on both sides until cheese is melted and tortillas are lightly browned on both sides. 


Calories: 

Fat: 


Protein: 

192 kCal 

6 grams 

28 grams 

8 grams 








Breakfast Taco Low Sodium 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Size 

Egg, whole, cooked, scrambled 

Pork, cured, bacon, cooked, broiled, pan-fried or roasted 

Instructions: 

2 tortilla(s) 

2 large 

2 medium slice(s), cooked (raw product 

packed 20/lb) 

Roll 1/4 cup cooked egg and one slice precooked bacon in each flour tortilla. Heat in microwave for 10-15 seconds. Serve hot. 

Tip: 

Microwave scrambled eggs. 

Use egg substitute to lower cholesterol content of meal. 


Calories: 

Fat: 


Protein: 

256 kCal 

12 grams 

24 grams 

13 grams 








Broccoli with Caramelized Onions & 

Pine Nuts 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Broccoli, raw 

Nuts, pine nuts, dried 

Olive Oil 

Onions, raw 

Salt 

Vinegar, Balsamic 

1 tsp(s) 


3 tbsp(s) 

2 tsp(s) 


1/4 tsp(s) 

2 tsp(s) 

Instructions: 

1.Toast pine nuts in a medium dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 

minutes. Transfer to a small bowl to cool. 

2.Add oil to the pan and heat over medium heat. Add onion and salt; cook, stirring occasionally, adjusting heat as necessary, until 

soft and golden brown, 15 to 20 minutes. 

3.Meanwhile, steam broccoli until just tender, 4 to 6 minutes. Transfer to a large bowl. Add the nuts, onion, vinegar and pepper; 

toss to coat. Serve immediately. 


Calories: 

Fat: 


Protein: 

116 kCal 

7 grams 

12 grams 

4 grams 








Chicken Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Arugula, raw 

Black Pepper 


Chicken Broth 

Garlic, raw 


Olive Oil 

Onions, raw 



Vinegar, Red Wine 

Water 

3 cup(s) 

1/4 tsp(s) 

6 oz 

1/4 cup(s) 



2 tsp(s) 



1 tsp(s) 

1 tbsp(s) 

1/4 cup(s) 

Instructions: 

Rub chicken with one-third of the garlic. Marinate in refrigerator for approximately one hour. 

Preheat the oven to 400 degrees F. 

To make dressing: Chop onions and rosemary. Combine red peppers, onion, remaining garlic and olive oil. Roast 25 minutes 

then stir in broth, rosemary and 1/4 cup of water. 

Cover with foil and roast until tender about 20 more minutes. Transfer to a food processor when slightly cooled. Add the red-wine 

vinegar and half of pepper and puree. 

Spray a nonstick skillet with nonstick cooking spray; heat. Sauté the chicken until golden, approximately 4-5 minutes; sprinkle 

with pepper. Turn the chicken; sauté until cooked through, about 4 more minutes. 

Transfer to cutting board and let stand 10 minutes. 

Slice chicken. 

On a large plate combine the lettuce and arugula; top with the chicken and dressing. 


Calories: 

Fat: 


Protein: 

115 kCal 

4 grams 

9 grams 

11 grams 








Cod with Pesto Vegetables 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 fillets. 


1 Serving = 1 fillet. 

Ingredients: 

Black Pepper 


Fish, cod, Pacific, raw 

Leeks, (bulb and lower leaf-portion), raw 

Olive Oil 

Salt 


Zucchini 

1 tsp(s) 

3 tbsp(s) 

16 oz 

3 leek(s) 

2 tsp(s) 

1/2 tsp(s) 

3 small 

3 small 

Instructions: 

1 .Preheat grill 

2. Divide cod into four 4 oz. portions and brush cod with olive oil and sprinkle with salt and pepper 

3. Slice zucchini, Squash and leeks. 

4. Grill cod until internal temperature reaches 140° (depending upon thickness about 3 minutes a side) 

5. While cod is grilling, in a heated non-stick sauté pan, combine squash, zucchini, leeks and pesto and sauté until just tender. 

6. Serve grilled cod immediately with sautéed vegetables 


Calories: 

Fat: 


Protein: 

263 kCal 

11 grams 

18 grams 

24 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 






2 slice(s) 

1/4 cup(s) 

3 leaves 

Instructions: 




Calories: 

Fat: 


Protein: 

272 kCal 

7 grams 

41 grams 

14 grams 








Garlic Chicken Breast 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 breasts. 


1 Serving = 1 breast. 

Ingredients: 


Garlic, raw 

4 breast, bone and skin removed (8 oz) 

2 tsp(s) 

Instructions: 


Mince garlic. 

Rinse chicken and dry. Place on a baking sheet. Spread 1/2 teaspoon of garlic onto each breast. 

Bake, uncovered, for 30 minutes until internal temperature of 180° F has been reached. 


Calories: 

Fat: 


Protein: 

271 kCal 

6 grams 

0 grams 

50 grams 








Garlic Salmon Fillets 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Garlic, raw 

Green Onions 


Mushrooms, white, raw 

Olive Oil 

Orange zest 

Oranges 

Raw Carrots 

Salmon - Raw 

1/4 tsp(s) 



1/2 tsp(s) 

2 cup(s), pieces or slices 

4 tsp(s) 

2 tsp(s) 

2 fruit (2-5/8 dia) 


4 fillet (3 oz) 

Instructions: 


In a small saucepan cook carrots, covered, in a small amount of boiling water for approximately 2 minutes. Drain and set aside. 

In a large bowl combine carrots, mushrooms, green onions, orange peel, oregano, garlic, and 1/4 teaspoon pepper; toss gently to 

combine. 

Prepare 4 - 24-inch pieces of heavy foil. Fold each piece of foil in half to make four 18x12-inch pieces. 

Divide vegetables and place vegetables in center of foil. 

Place a 3 ounce piece of salmon on top of each portion of vegetables. Drizzle 1 teaspoon of the oil over each piece of salmon. 

Sprinkle each lightly with additional pepper; top with orange slices. 

Bring together 2 opposite edges of foil and seal with a double fold. 

Fold remaining ends to completely enclose the food, allowing space for steam to build. 

Place the foil packets in a single layer on a baking pan. 

Bake salmon for approximately 30 minutes or until carrots are tender and fish is flaky. 

Open slowly to allow steam to escape. 

Tip: 

For extra flavor add a sprig of fresh oregano to each foil packet. 


Calories: 

Fat: 


Protein: 

200 kCal 

8 grams 

14 grams 

20 grams 








Moroccan-Rubbed Grilled Steak & 

Sweet Potatoes 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 1 serving. 

Ingredients: 

Beef, top sirloin, steak, separable lean and fat, trimmed to 0 fat, all 

grades, cooked, broiled 

Cayenne Pepper 

Cinnamon 

Coriander Seed 


Ground Ginger 

Oil, corn and canola 

Onions, raw 

Orange zest 

Salt 

Spices, allspice, ground 

Sweet potato, cooked, boiled, without skin 

16 oz 

1/2 tsp(s) 

1/2 tsp(s) 

1/2 tsp(s) 

1 tsp(s) 

1 tsp(s) 

4 tsp(s) 


1 tsp(s) 

1/2 tsp(s) 

1 tsp(s) 

2 medium 

Instructions: 

1.Preheat grill to high. 

2. Skin and chop sweet potato. Boil until soft. 

3.Combine allspice, cumin, ginger, salt, cinnamon, coriander and cayenne in a small bowl. Sprinkle steaks with 4 1/2 teaspoons 

of the spice mixture. Toss sweet potatoes and onion with canola oil, orange zest and the remaining spice mixture. 

4.To make each sweet potato packet, lay 2 24-inch sheets of foil on top of each other (the double layers will help protect the 

ingredients from burning); generously coat the top piece with cooking spray. Spread half of the sweet potato mixture in the center 

of the foil in a thin layer. Bring the short ends of foil together, fold over and pinch to seal. Pinch the seams together along the 

sides to seal the packet. Repeat with two more sheets of foil and the remaining sweet potato mixture. 

5.Place the sweet potato packets on the hottest part of the grill and cook. Switch position of the packets on the grill halfway 

through cooking, 5 minutes per side. Place the steaks in the front or back and cook, turning once, about 3 to 4 minutes per side 

for medium-rare. Transfer the steaks to plates and let rest while the sweet potato packets finish cooking. Open the sweet potato 

packets (be careful of steam) and serve alongside the steaks. 


Calories: 

Fat: 


Protein: 

356 kCal 

16 grams 

18 grams 

35 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Zucchini 

2 spray(s) 



Instructions: 



Tip: 



Calories: 

Fat: 


Protein: 

41 kCal 

1 grams 

8 grams 

3 grams 








Spaghetti Primavera with Shrimp - 

Low Sodium 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 serving. 



Ingredients: 

Basil, fresh 

Broccoli, flower clusters, raw 

Crushed Red Pepper (Spices, pepper, red or cayenne) 

Garlic, raw 

Lemon zest 

Olive Oil 


Shrimp, Raw 

Spaghetti, whole-wheat, dry 

Tomatoes 

1/4 cup(s) 

1 1/2 cup(s) flowerets 

1/4 tsp(s) 

1 1/2 clove(s) (minced) 

2 tsp(s) 

2 tbsp(s) 

16 large 

8 oz 

6 oz 


Instructions: 

1. Cook pasta according to package directions. Add shrimp and broccoli during last few minutes of cooking. 

2. Cut cherry tomatoes in half. 

3. In small bowl, combine tomatoes with remaining ingredients, toss to blend thoroughly. 

4. Drain pasta mixture and place in shallow bowl. Top with tomato mixture and toss gently, yet thoroughly to blend. 


Calories: 

Fat: 


Protein: 

303 kCal 

10 grams 

36 grams 

19 grams 








Tuna Salad Sandwich Low Sodium 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Light Mayonnaise 

Pickle relish, sweet 

Tomatoes 

Tuna in Water Unsalted 

2 slice(s) 

1 leaf(s) 

1 tbsp(s) 

1 tbsp(s) 

1 slice(s), thin/small 

3 oz 

Instructions: 

1. Drain tuna. 

2. Combine tuna, mayonnaise, and relish and mix. 

3. Spread tuna mixture on bread with lettuce leaf and tomato slice. 


Calories: 

Fat: 


Protein: 

333 kCal 

7 grams 

38 grams 

30 grams 








Turkey Sandwich Low Sodium 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Kangaroo Whole Wheat Pita Pockets 



Roasted Turkey Breast 

Tomatoes 

1 pocket(s) 

2 leaf(s) 

1/2 tbsp(s) 

3 oz 


Instructions: 

Stuff Pita bread with turkey, lettuce, tomato. Add mayo inside pita as desired 


Calories: 

Fat: 


Protein: 

224 kCal 

6 grams 

19 grams 

23 grams 








Vibrant Veggie Pizza 

Page: 

Date: 

1 

2/15/2019 

Instructions: 

This recipe makes 8 slices. 


1 Serving = 1 slice. 

Ingredients: 

Boboli 100% Whole Wheat 12 inch Thin Pizza Crust 

1 pizza crust(s) 


1 tsp(s) 

Cheese, mozzarella, part skim milk, low moisture 

6 oz 

Green Bell Pepper 1/2 large (2-1/4 per lb, approx 3-3/4 long, 3 

dia) 

Italian Seasoning 

1 tsp(s) 

Olive Oil 

1 2/3 tbsp(s) 

Onions, raw 

1/2 medium (2-1/2 dia) 

Peppers, sweet, red, raw 1/2 large (2-1/4 per lb, approx 3-3/4 long, 3 

dia) 

Spinach, raw 

1/4 package (10 oz) 

Tomatoes 

1 small whole (2-2/5 dia) 

Yellow Bell Pepper 

1/2 pepper, large (3-3/4 long, 3 dia) 

Preheat the oven to 350 degrees (F). Spread olive oil on the dough pizza crust with brush. In a skillet, mix all veggies (except 

spinach), seasonings and remaining olive oil. Cook on medium heat until tender. Add spinach at the end and cook until spinach 

barely wilts (about 2 min). 

Layer pizza by placing thinly sliced mozzarella on crust. Then spoon the veggies (1 inch from sides) on top of cheese. Bake for 

about 10 min. or until the crust is golden and cheese is melted. Check the bottom to be sure the crust is baked completely. Let 

cool and serve 

Tip: 

Do not pile the veggies high in the middle to avoid under cooking at the center 


Calories: 

Fat: 


Protein: 

199 kCal 

9 grams 

21 grams 

10 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie - Low Sodium 


Amount 

Alvarado Street Bakery Tortillas - Sprouted Wheat Tortillas, Fajita Size 8 tortilla(s) 

Boboli 100% Whole Wheat 12 inch Thin Pizza Crust 1 pizza crust(s) 

Controlled Carb Gourmet Bagels - High Fiber Rye 3 1/2 serving(s) 

Corn Tortillas 4 tortilla(s) medium (approx 6 dia) 


Amount 

Beef, top sirloin, steak, separable lean and fat, trimmed to 0 fat, all grades, 16 oz 

cooked, broiled 

Top Sirloin 16 oz 



Amount 

Water 1/4 cup(s) 

Amount 



Rice, brown, medium-grain, cooked 1.83 cup(s) 

Spaghetti, whole-wheat, cooked 2/3 cup(s) 

Spaghetti, whole-wheat, dry 6 oz 

Udis Gluten Free Granola- Au Naturel 1/2 cup(s) 


Amount 

Cheddar Cheese Low Sodium 1/4 cup(s), shredded 

Cheese, cream, low fat 1/2 tbsp(s) 

Cheese, mozzarella, part skim milk, low moisture 6 oz 

Cheese, parmesan, low sodium 1 tbsp(s) 


Egg, whole, cooked, scrambled 2 large 

Fage Total 2% Yogurt- Plain 1 container(s) (5.3 oz per container) 

Fage Total 2% Yogurt- Plain 5.3 oz 



Amount 

Light Mayonnaise 1 1/2 tbsp(s) 


Oil, corn and canola 4 tsp(s) 


Olive Oil 10 tsp(s) 

Salad dressing, italian dressing, reduced fat, without salt 4 tbsp(s) 

Smart Balance Light Buttery Spread 1 tbsp(s) 

Smart Balance Light Buttery Spread 2 tsp(s) 


Amount 

Fish, cod, Pacific, raw 16 oz 

Salmon - Raw 4 fillet (3 oz) 

Shrimp, Raw 8 oz 

Tuna in Water Unsalted 3 oz 




Shopping List 

Page: 2 

Date: 2/15/2019 




Food (Meals, Entrees, and Sidedishes) 


Food (Pork Products) 


Amount 


Avocados, raw, California 1 fruit without skin and seeds 

Lemon zest 2 tsp(s) 

Olives, ripe, canned (small-extra large) 16 large 

Orange zest 3 tsp(s) 

Oranges 2 fruit (2-5/8 dia) 

Oranges, raw, navels 3 fruit(s) (2-7/8 dia) 

Strawberries, raw 4 1/2 cup(s), halves 

Amount 

Black Beans Cooked without salt 1/4 cup(s) 


Peanut butter, smooth style, without salt 2 tsp(s) 

Amount 

Garden Salad 8 cup(s) 

Kangaroo Whole Wheat Pita Pockets 1 pocket(s) 

Amount 

Nuts, pine nuts, dried 3 tbsp(s) 

Amount 

Pork, cured, bacon, cooked, broiled, pan-fried or roasted 2 medium slice(s), cooked (raw product 

packed 20/lb) 

Amount 

Chicken Breast - No Skin Raw 4 breast, bone and skin removed (8 oz) 


Roasted Turkey Breast 3 oz 


Amount 

Chicken Broth 1/4 cup(s) 


Sauce, LA VICTORIA, LA VICTORIA Salsa Picante, Medium 1 cup(s) 

Sauce, NESTLE, LJ MINOR Teriyaki Sauce, ready-to-serve 1/4 cup(s) 

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium 1 serving(s) (1/2 cup per serving) 


Amount 



Cayenne Pepper 1 1/2 tsp(s) 

Cinnamon 1/2 tsp(s) 

Coriander Seed 1/2 tsp(s) 

Crushed Red Pepper (Spices, pepper, red or cayenne) 1/4 tsp(s) 


Ground Ginger 1 tsp(s) 

Ground Oregano 1/2 tsp(s) 

Italian Seasoning 1 tsp(s) 




Shopping List 

Page: 3 

Date: 2/15/2019 



Amount 

Rosemary, fresh 1 tsp(s) 

Salt 1 1/4 tsp(s) 

Spices, allspice, ground 1 tsp(s) 

Vinegar, Balsamic 2 tsp(s) 

Vinegar, Red Wine 1 tbsp(s) 

Food (Sweets) 

Amount 

Ice creams, vanilla, light 1/4 cup(s) 

Puddings, KRAFT, JELL-O Brand Fat Free Pudding Snacks Chocolate, 1 serving(s) 

ready-to-eat 


Amount 

Arugula, raw 4 cup(s) 

Beans, snap, green, frozen, cooked, boiled, drained without salt 4 cup(s) 

Broccoli, flower clusters, raw 1 1/2 cup(s) flowerets 

Broccoli, raw 5 cup(s), chopped 


Garlic, raw 8 1/2 clove(s) (minced) 

Garlic, raw 2 tsp(s) 


dia) 

Green Onions 1/2 cup(s), chopped 

Leeks, (bulb and lower leaf-portion), raw 3 leek(s) 




Mixed Vegetables - Frozen 1 package (10 oz) 

Mushrooms, white, raw 2 cup(s), pieces or slices 

Onions, raw 3 1/2 medium (2-1/2 dia) 

Peppers, sweet, red, raw 3 1/4 cup(s), chopped 


dia) 

Pickle relish, sweet 1 tbsp(s) 


Spinach, raw 1/2 cup(s) 

Spinach, raw 1/4 package (10 oz) 

Squash, summer, all varieties, cooked, boiled, drained, without salt 1 cup(s), sliced 


Squash, summer, all varieties, raw 3 small 

Sweet potato, cooked, boiled, without skin 2 medium 

Tomatoes 1/2 cup(s) cherry tomatoes 


Tomatoes 1 slice(s), thin/small 

Tomatoes 1 small whole (2-2/5 dia) 

Tomatoes 1/8 cup(s), chopped or sliced 





Shopping List 

Page: 4 

Date: 2/15/2019 



Amount 

Tomatoes, yellow, raw 1 cup(s), chopped 

Yellow Bell Pepper 1/2 pepper, large (3-3/4 long, 3 dia) 


Zucchini 3 small 





Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie - Low Sodium 

# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 63.7 g - - - 



Fatty acids, total trans 0 g - - - 


Fiber, total dietary 25.7 g 38 g - 67.7% 

Iron, Fe 6.9 mg 8 mg 45 mg 86.6% 

Vitamin A, IU 7575.4 IU - - - 

Vitamin A, RAE 464 700 3000 66.3% 


Zinc, Zn 5.5 mg 11 mg 40 mg 50.4% 


Selenium, Se 73.1 mcg 55 mcg - - 



Phosphorus, P 748.4 mg 700 mg 4000 mg - 

Folic acid 0 mcg - - - 

Sodium, Na 869.4 mg 1500 mg 2300 mg 58% 




Vitamin D2 (ergocalciferol) 0 mcg - - - 


mg_ATE 






Manganese, Mn 2.5 mg 2 mg 11 mg - 

Thiamin 0.6 mg 1 mg - 55.1% 


Niacin 16.4 mg 14 mg 35 mg - 

Pantothenic acid 3 mg 5 mg - 60.8% 

Copper, Cu 0.7 mg 1 mg 10 mg 68.1% 






Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 





Starch 0.8 g - - - 





Maltose 0.4 g - - - 

Alcohol, ethyl 0 g - - - 

Water 775.1 g 4 g - - 

Adjusted Protein 0.1 g - - - 


Energy 3188.6 kj - - - 



Threonine 2 g - - - 



Lysine 3.7 g - - - 



Phenylalanine 2 g - - - 


Valine 2.5 g - - - 

Arginine 3 g - - - 







Serine 2.1 g - - - 

Hydroxyproline 0.1 g - - - 





Lutein + zeaxanthin 3647.7 mcg - - - 

Galactose 0 g - - - 

22:1 t 0 g - - - 


18:2 t,t 0 g - - - 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

21:5 0 g - - - 

22:4 0 g - - - 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 





yolks. 

0 20 40 60 80 100 120 140 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 


Fiber, total dietary 25.7 g 38 g - 67.7% Sources for Fiber are 100% whole wheat 




0 10 20 30 40 50 60 70 80 90 100 

Percent 

Iron, Fe 6.9 mg 8 mg 45 mg 86.6% Sources for Iron are liver, beef, cereals, 

beans, broccoli, spinach, raisins, prunes, 

nuts, seeds, and eggs. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Vitamin A, RAE 464 

mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 

Sodium, Na 869.4 mg 1500 mg 2300 mg 58% Sources for Sodium are processed foods, 



0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 





0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 


Pantothenic acid 3 mg 5 mg - 60.8% Sources of Pantothenic Acid are eggs, 





0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 

Copper, Cu 0.7 mg 1 mg 10 mg 68.1% Sources of Copper are Oysters and other 






0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




1000 Calorie - Fast Food Summary for 

A Mealplan 

Page: 

Date: 

1 





Fat: 23.8% 

Fat: 28 grams 










49.1% 

27.2% 

23.8% 

Legend 

Protein 

Carbohydrates 

Fat 

This no-cooking plan is flexible, including take out, quick mart and fast food. This plan is a good balance of protein, carbohydrate 

and fat and meets the daily requirements for fiber. However, the vitamins and minerals are not as nutritionally balanced as other 

plans. The sodium content and saturated fat is higher due to a greater consumption of prepared foods. The calcium content is 

also low and can be increased by substituting calcium fortified foods when available. When possible, add pre-cut vegetables and 

fruit purchased from the grocery store salad bar. In addition, add a daily multi-vitamin and check with your doctor before starting 

this or any other meal plan. 




1000 Calorie - Fast Food 

Page: 

Date: 

1 

2/15/2019 

Day 1: 


Starbucks Reduced-Fat Turkey Bacon, Cholesterol-Free Egg, 

Reduced Fat White Cheddar 

Coffee, brewed from grounds, prepared with tap water 

Lunch (12:00 PM): 

Wendys Jr Hamburger 

Wendys Caesar Side Salad(Romaine, Parmesan Cheese, Bacon 

Pieces) 


Boston Market 1/4 White Meat Chicken, No Skin or Wing 

Boston Market Butternut Squash 



Fat: 34 grams 






1 Serving(s) 

1 cup(s) (8 fl oz) 

1 Item(s) 

1 Item(s) 

1 Serving(s) 

1 Serving(s) 









Page: 

Date: 

2 

2/15/2019 

Day 2: 


McDonalds Fruit n Yogurt Parfait 

Lunch (12:00 PM): 

Subway 6 inch Turkey & ham 

Subway Veggie Delite Salad 

Subway Fat Free Italian Dressing 


Papa Johns Garden Fresh Pizza- Original Crust 

Celery, raw 



Fat: 20 grams 






1 Item(s) 

1 Item(s) 

1 Item(s) 

1 Tbsp(s) 

1 14 in. Slice 

1/2 cup(s), strips 









Page: 

Date: 

3 

2/15/2019 

Day 3: 


Panera Sesame Bagel 

Panera Reduced Fat Plain Cream Cheese 

Lunch (12:00 PM): 

Panera Half Smoked Turkey Breast on Sourdough 

Panera Full Fresh Fruit Cup - Small 


La Salsa Platters, 2 La Salsa Tacos, Chicken (Pinto) 



Fat: 26 grams 






4 oz 

1/2 oz 

5 1/2 oz 

5 oz 

1 Serving 









Page: 

Date: 

4 

2/15/2019 

Day 4: 


Smoothie King High Protein Smoothie - Banana 

Lunch (12:00 PM): 

Schlotzskys Vegetarian Vegetable Soup (cup) 

Schlotzskys Grilled Chicken Caesar 

Crackers, wheat, low salt 


Garden Salad 

Macaroni Grill Pollo Magro Skinny Chicken 



Fat: 25 grams 






20 oz 

1 cup 

1 salad 

4 cracker(s) 

1 cup(s) 

1 Serving(s) 









Page: 

Date: 

5 

2/15/2019 

Day 5: 


Starbucks Milk- nonfat milk 

Starbucks Spinach, Roasted Tomato, Feta & Egg Wrap 

Lunch (12:00 PM): 

Wendys Side Salad (Iceberg, Romaine, Cucumbers, Grape 

Tomatoes, Red Onions, Carrots) 

Wendys Chili Large 


Panda Express Chicken, String Bean Chicken Breast 

Panda Express Appetizers, Veggie Spring Roll 



Fat: 36 grams 






1 Short 

1 wrap 

1 Item(s) 

1 Item(s) 

1 Serving 

1 Serving(s) 









Page: 

Date: 

6 

2/15/2019 

Day 6: 


Jamba Juice Blueberry & Blackberry Oatmeal 

Jamba Juice Brown Sugar Crumble Topping 

Lunch (12:00 PM): 

Chipotle Mexican Grill, Fajita Vegetables 

Chipotle Mexican Grill, Carnitas 

Chipotle Mexican Grill, Green Tomatillo Salsa 

Chipotle Mexican Grill, Guacamole 

Chipotle Mexican Grill, Romaine Lettuce (salad) 


Chilis Guiltless Chicken Platter 



Fat: 22 grams 






1 Serving(s) 

1 Serving(s) 

2 Serving(s) 

1 Serving(s) 

1 Serving 

1/2 Serving(s) 

1 Serving(s) 

1 Serving 









Page: 

Date: 

7 

2/15/2019 

Day 7: 


Einstein Bros. Honey Whole Wheat Bagel 

Einstein Bros. Whipped Plain Reduced Fat Cream Cheese 

Einstein Bros. Fruit Salad 

Lunch (12:00 PM): 

Arbys Junior Roast Beef 

Arbys Market Fresh Caesar Side Salad (dressing not included) 

Arbys Italian Dressing, Reduced Calorie 


Fazolis Salads, Club w/Grilled Chicken 



Fat: 36 grams 






1 bagel 

1 tbsp 

6 oz 

1 Serving(s) 

1 Serving(s) 

1 Serving(s) 

1 Serving 









Page: 

Date: 

1 

2/15/2019 

Day 1: 


Starbucks Reduced-Fat Turkey Bacon, 

Cholesterol-Free Egg, Reduced Fat White 

Cheddar 

Coffee, brewed from grounds, prepared 

with tap water 

Lunch (12:00 PM): 


Sodium 


1 Serving(s) 350 11 41 20 4 20 3 810 

1 cup(s) (8 fl oz) 2.4 0 0 0.3 0 0 0 4.7 


352 11 41 20 4 20 3 815 

Wendys Jr Hamburger 1 Item(s) 270 9 34 14 3 30 2 600 

Wendys Caesar Side Salad(Romaine, 

1 Item(s) 70 4 2 7 2 15 1 250 

Parmesan Cheese, Bacon Pieces) 



Boston Market 1/4 White Meat Chicken, 

1 Serving(s) 170 4 2 33 1 85 0 480 

No Skin or Wing 

Boston Market Butternut Squash 1 Serving(s) 150 6 25 2 4 20 6 560 

320 10 27 35 5 105 6 1040 


1012 104 76 14 170 12 2705 







Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 


McDonalds Fruit n Yogurt Parfait 1 Item(s) 380 5 76 10 2 15 2 240 


Lunch (12:00 PM): 

Subway 6 inch Turkey & ham 1 Item(s) 290 5 46 20 1.5 25 4 1220 

Subway Veggie Delite Salad 1 Item(s) 50 1 9 2 0 0 3 310 

Subway Fat Free Italian Dressing 1 Tbsp(s) 13.3 0 11.3 0 0 0 8 260 



Papa Johns Garden Fresh Pizza- Original 

1 14 in. Slice 271.5 8.4 39.3 11.2 2.3 14 2.8 674 

Crust 

Celery, raw 1/2 cup(s), strips 9.9 0.1 1.8 0.4 0 0 1 49.6 




281 9 41 12 2 14 4 724 

1015 183 44 6 54 21 2754 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 


Panera Sesame Bagel 4 oz 310.6 4.2 56.5 10.4 0.5 0 2.8 423.5 

Panera Reduced Fat Plain Cream Cheese 1/2 oz 35 3 0.5 1.5 2 10 0 60 


Lunch (12:00 PM): 

Panera Half Smoked Turkey Breast on 

5 1/2 oz 240 9 25 15 1.5 30 1 840 

Sourdough 

Panera Full Fresh Fruit Cup - Small 5 oz 70 0 19 1 0 0 1 15 



La Salsa Platters, 2 La Salsa Tacos, 

Chicken (Pinto) 


1 Serving 348 9.5 49 21.5 3 42 4.5 659.5 



348 9 49 21 3 42 5 659 

1004 150 49 7 82 9 1998 





Page: 

Date: 

4 

2/15/2019 

Day 4: 


Smoothie King High Protein Smoothie - 

Banana 

Lunch (12:00 PM): 


Sodium 


20 oz 322 9 32 27 1 45 4 297 


322 9 32 27 1 45 4 297 

Schlotzskys Vegetarian Vegetable Soup 

1 cup 85 1 19 2 0 0 4 900 

(cup) 

Schlotzskys Grilled Chicken Caesar 1 salad 221 8 12 53 2 65 3 759 

Crackers, wheat, low salt 4 cracker(s) 37.8 1.6 5.2 0.7 0.4 0 0.4 22.6 




Macaroni Grill Pollo Magro Skinny 

1 Serving(s) 320 5 29 41 1.5 N/A 6 1630 

Chicken 

326 5 30 41 2 0 7 1633 


991 98 124 5 110 18 3612 







Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 


Starbucks Milk- nonfat milk 1 Short 83.3 0.2 12.3 5 0 5 0 103.3 

Starbucks Spinach, Roasted Tomato, Feta 

1 wrap 240 10 29 13 3.5 140 7 730 

& Egg Wrap 


Lunch (12:00 PM): 

Wendys Side Salad (Iceberg, Romaine, 

1 Item(s) 35 0 7 2 0 0 3 20 

Cucumbers, Grape Tomatoes, Red 

Onions, Carrots) 

Wendys Chili Large 1 Item(s) 300 9 31 25 3.5 50 7 1310 



Panda Express Chicken, String Bean 

1 Serving 190 9.5 12 14 2 30 5 650 

Chicken Breast 

Panda Express Appetizers, Veggie Spring 

1 Serving(s) 160 7 22 4 2 0 4 540 

Roll 

350 16 34 18 4 30 9 1190 


1008 113 63 11 225 26 3353 







Page: 

Date: 

6 

2/15/2019 

Day 6: 


Jamba Juice Blueberry & Blackberry 

Oatmeal 

Jamba Juice Brown Sugar Crumble 

Topping 

Lunch (12:00 PM): 


Sodium 


1 Serving(s) 290 3.5 59 8 1 N/A 6 30 

1 Serving(s) 40 1 8 N/A N/A N/A N/A N/A 


330 5 67 8 1 0 6 30 

Chipotle Mexican Grill, Fajita Vegetables 2 Serving(s) 40 1 8 2 0 0 2 340 

Chipotle Mexican Grill, Carnitas 1 Serving(s) 190 8 1 27 2.5 70 0 590 

Chipotle Mexican Grill, Green Tomatillo 

1 Serving 15 0 3 1 0 0 1 230 

Salsa 

Chipotle Mexican Grill, Guacamole 1/2 Serving(s) 75 6.5 4 1 1 0 3 95 

Chipotle Mexican Grill, Romaine Lettuce 

1 Serving(s) 10 0 2 1 0 0 1 5 

(salad) 



Chilis Guiltless Chicken Platter 1 Serving 371 2 49 39 1 N/A 7 1937 




371 2 49 39 1 0 7 1937 

1031 134 79 5 70 20 3227 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 


Einstein Bros. Honey Whole Wheat Bagel 1 bagel 250 1 57 9 0 0 3 440 

Einstein Bros. Whipped Plain Reduced 

1 tbsp 30 2.5 1 0.5 1.8 7.5 0 50 

Fat Cream Cheese 

Einstein Bros. Fruit Salad 6 oz 76.3 0 19.6 1.1 0 0 1.6 19.1 


Lunch (12:00 PM): 

Arbys Junior Roast Beef 1 Serving(s) 310 13 34 16 4.5 70 2 740 

Arbys Market Fresh Caesar Side Salad 

1 Serving(s) 45 2 4 4 1 5 2 95 

(dressing not included) 

Arbys Italian Dressing, Reduced Calorie 1 Serving(s) 25 1 3 0 1 0 0.5 1030 



Fazolis Salads, Club w/Grilled Chicken 1 Serving 320 16 11 40 6 105 3 1380 




320 16 11 40 6 105 3 1380 

1056 130 71 14 188 12 3754 




1000 Calorie - Fast Food with Micronutrient Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 


Starbucks Reduced-Fat Turkey Bacon, 

Cholesterol-Free Egg, Reduced Fat White 

Cheddar 

Coffee, brewed from grounds, prepared 

with tap water 

Lunch (12:00 PM): 


Pot.(K) 


1 Serving(s) N/A N/A N/A N/A N/A N/A N/A N/A 

1 cup(s) (8 fl oz) 0 0 0 0 4.7 0 7.1 116.1 


0 0 0 0 5 0 7 116 

Wendys Jr Hamburger 1 Item(s) 6 N/A N/A N/A N/A N/A N/A 220 

Wendys Caesar Side Salad(Romaine, 

1 Item(s) 1 N/A N/A N/A N/A N/A N/A 280 

Parmesan Cheese, Bacon Pieces) 



Boston Market 1/4 White Meat Chicken, 

1 Serving(s) 1 N/A N/A N/A N/A N/A N/A N/A 

No Skin or Wing 

Boston Market Butternut Squash 1 Serving(s) 12 N/A N/A N/A N/A N/A N/A N/A 

13 0 0 0 0 0 0 0 


20 0 0 5 0 7 616 







Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 


McDonalds Fruit n Yogurt Parfait 1 Item(s) 49 N/A N/A N/A N/A N/A N/A N/A 


Lunch (12:00 PM): 

Subway 6 inch Turkey & ham 1 Item(s) 7 N/A N/A N/A N/A N/A N/A N/A 

Subway Veggie Delite Salad 1 Item(s) 2 N/A N/A N/A N/A N/A N/A N/A 

Subway Fat Free Italian Dressing 1 Tbsp(s) 0 N/A N/A N/A N/A N/A N/A N/A 



Papa Johns Garden Fresh Pizza- Original 

1 14 in. Slice 5.6 2.5 N/A N/A 140.4 N/A N/A N/A 

Crust 

Celery, raw 1/2 cup(s), strips 1.1 0.1 13.6 0.1 24.8 0.2 6.8 161.2 




7 3 14 0 165 0 7 161 

65 14 0 165 0 7 161 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 


Panera Sesame Bagel 4 oz N/A N/A N/A N/A N/A N/A N/A N/A 

Panera Reduced Fat Plain Cream Cheese 1/2 oz N/A N/A N/A N/A N/A N/A N/A N/A 


Lunch (12:00 PM): 

Panera Half Smoked Turkey Breast on 

5 1/2 oz N/A N/A N/A N/A N/A N/A N/A N/A 

Sourdough 

Panera Full Fresh Fruit Cup - Small 5 oz N/A N/A N/A N/A N/A N/A N/A N/A 



La Salsa Platters, 2 La Salsa Tacos, 

Chicken (Pinto) 


1 Serving 1 N/A N/A N/A N/A N/A N/A N/A 



1 0 0 0 0 0 0 0 

1 0 0 0 0 0 0 





Page: 

Date: 

4 

2/15/2019 

Day 4: 


Smoothie King High Protein Smoothie - 

Banana 

Lunch (12:00 PM): 


Pot.(K) 


20 oz N/A N/A N/A N/A N/A N/A N/A N/A 


0 0 0 0 0 0 0 0 

Schlotzskys Vegetarian Vegetable Soup 

1 cup N/A N/A N/A N/A N/A N/A N/A N/A 

(cup) 

Schlotzskys Grilled Chicken Caesar 1 salad N/A N/A N/A N/A N/A N/A N/A N/A 

Crackers, wheat, low salt 4 cracker(s) 1 0.4 0 0.1 3.9 2.7 5 16.2 




Macaroni Grill Pollo Magro Skinny 


Chicken 

0 0 0 0 0 0 0 0 


1 0 0 4 3 5 16 







Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 


Starbucks Milk- nonfat milk 1 Short 12.3 N/A N/A N/A N/A N/A N/A N/A 

Starbucks Spinach, Roasted Tomato, Feta 

1 wrap N/A N/A N/A N/A N/A N/A N/A N/A 

& Egg Wrap 


Lunch (12:00 PM): 

Wendys Side Salad (Iceberg, Romaine, 

1 Item(s) 4 N/A N/A N/A N/A N/A N/A 350 

Cucumbers, Grape Tomatoes, Red 


Wendys Chili Large 1 Item(s) 7 N/A N/A N/A N/A N/A N/A 700 



Panda Express Chicken, String Bean 

1 Serving 3.5 N/A N/A N/A N/A N/A N/A N/A 

Chicken Breast 

Panda Express Appetizers, Veggie Spring 


Roll 

6 0 0 0 0 0 0 0 


29 0 0 0 0 0 1050 







Page: 

Date: 

6 

2/15/2019 

Day 6: 


Jamba Juice Blueberry & Blackberry 

Oatmeal 

Jamba Juice Brown Sugar Crumble 

Topping 

Lunch (12:00 PM): 


Pot.(K) 


1 Serving(s) 25 2.7 N/A N/A 20 N/A N/A N/A 



32 3 0 0 20 0 0 0 

Chipotle Mexican Grill, Fajita Vegetables 2 Serving(s) 4 N/A N/A N/A N/A N/A N/A N/A 

Chipotle Mexican Grill, Carnitas 1 Serving(s) 0 N/A N/A N/A N/A N/A N/A N/A 

Chipotle Mexican Grill, Green Tomatillo 

1 Serving 2 N/A N/A N/A N/A N/A N/A N/A 

Salsa 

Chipotle Mexican Grill, Guacamole 1/2 Serving(s) 0.5 N/A N/A N/A N/A N/A N/A N/A 

Chipotle Mexican Grill, Romaine Lettuce 


(salad) 



Chilis Guiltless Chicken Platter 1 Serving N/A N/A N/A N/A N/A N/A N/A N/A 




0 0 0 0 0 0 0 0 

40 0 0 20 0 0 0 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 


Einstein Bros. Honey Whole Wheat Bagel 1 bagel N/A N/A N/A N/A N/A N/A N/A N/A 

Einstein Bros. Whipped Plain Reduced 

1 tbsp N/A N/A N/A N/A N/A N/A N/A N/A 

Fat Cream Cheese 

Einstein Bros. Fruit Salad 6 oz N/A N/A N/A N/A N/A N/A N/A N/A 


Lunch (12:00 PM): 

Arbys Junior Roast Beef 1 Serving(s) N/A N/A N/A N/A N/A N/A N/A N/A 

Arbys Market Fresh Caesar Side Salad 


(dressing not included) 

Arbys Italian Dressing, Reduced Calorie 1 Serving(s) N/A N/A N/A N/A N/A N/A N/A N/A 



Fazolis Salads, Club w/Grilled Chicken 1 Serving 5 N/A N/A N/A N/A N/A N/A N/A 




5 0 0 0 0 0 0 0 

5 0 0 0 0 0 0 




Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie - Fast Food 



Food (Fast Foods) 

Amount 

Crackers, wheat, low salt 4 cracker(s) 

Amount 

Coffee, brewed from grounds, prepared with tap water 1 cup(s) (8 fl oz) 

Amount 

Arbys Italian Dressing, Reduced Calorie 1 Serving(s) 

Arbys Junior Roast Beef 1 Serving(s) 

Arbys Market Fresh Caesar Side Salad (dressing not included) 1 Serving(s) 

Boston Market 1/4 White Meat Chicken, No Skin or Wing 1 Serving(s) 

Boston Market Butternut Squash 1 Serving(s) 

Chipotle Mexican Grill, Carnitas 1 Serving(s) 

Chipotle Mexican Grill, Fajita Vegetables 2 Serving(s) 

Chipotle Mexican Grill, Green Tomatillo Salsa 1 Serving 

Chipotle Mexican Grill, Guacamole 1/2 Serving(s) 

Chipotle Mexican Grill, Romaine Lettuce (salad) 1 Serving(s) 

Einstein Bros. Fruit Salad 6 oz 

Einstein Bros. Honey Whole Wheat Bagel 1 bagel 

Einstein Bros. Whipped Plain Reduced Fat Cream Cheese 1 tbsp 

Fazolis Salads, Club w/Grilled Chicken 1 Serving 

Jamba Juice Blueberry & Blackberry Oatmeal 1 Serving(s) 

Jamba Juice Brown Sugar Crumble Topping 1 Serving(s) 

La Salsa Platters, 2 La Salsa Tacos, Chicken (Pinto) 1 Serving 

McDonalds Fruit n Yogurt Parfait 1 Item(s) 

Panda Express Appetizers, Veggie Spring Roll 1 Serving(s) 

Panda Express Chicken, String Bean Chicken Breast 1 Serving 

Panera Full Fresh Fruit Cup - Small 5 oz 

Panera Half Smoked Turkey Breast on Sourdough 5 1/2 oz 

Panera Reduced Fat Plain Cream Cheese 1/2 oz 

Panera Sesame Bagel 4 oz 

Papa Johns Garden Fresh Pizza- Original Crust 1 14 in. Slice 

Schlotzskys Grilled Chicken Caesar 1 salad 

Schlotzskys Vegetarian Vegetable Soup (cup) 1 cup 

Smoothie King High Protein Smoothie - Banana 20 oz 

Starbucks Milk- nonfat milk 1 Short 

Starbucks Reduced-Fat Turkey Bacon, Cholesterol-Free Egg, Reduced Fat 1 Serving(s) 

White Cheddar 

Starbucks Spinach, Roasted Tomato, Feta & Egg Wrap 1 wrap 

Subway 6 inch Turkey & ham 1 Item(s) 

Subway Fat Free Italian Dressing 1 Tbsp(s) 

Subway Veggie Delite Salad 1 Item(s) 

Wendys Caesar Side Salad(Romaine, Parmesan Cheese, Bacon Pieces) 1 Item(s) 

Wendys Chili Large 1 Item(s) 

Wendys Jr Hamburger 1 Item(s) 

Wendys Side Salad (Iceberg, Romaine, Cucumbers, Grape Tomatoes, Red 1 Item(s) 





Shopping List 

Page: 2 

Date: 2/15/2019 

Plan Name: 1000 Calorie - Fast Food 



Food (Restaurant Foods) 



Amount 

Amount 


Amount 

Chilis Guiltless Chicken Platter 1 Serving 

Macaroni Grill Pollo Magro Skinny Chicken 1 Serving(s) 

Amount 

Celery, raw 1/2 cup(s), strips 





Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie - Fast Food 

# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 72.3 g - - - 






Iron, Fe 0.8 mg 8 mg 45 mg 10.2% 


Vitamin A, RAE 1.9 700 3000 0.3% 


Zinc, Zn 0 mg 11 mg 40 mg 0.3% 


Selenium, Se 0.4 mcg 55 mcg - 0.8% 






Vitamin D 5.7 IU 5 IU 50 IU - 

Vitamin D (D2 + D3) 0 mcg - - - 



Vitamin B-12 0 mcg 2 mcg - 0% 

Vitamin B-6 0 mg 1 mg 100 mg 0.8% 

Vitamin C, total ascorbic acid 2.1 mg 75 mg 2000 mg 2.7% 

Manganese, Mn 0 mg 2 mg 11 mg 1.9% 

Thiamin 0 mg 1 mg - 1.2% 

Riboflavin 0 mg 1 mg - 3.5% 

Niacin 0.1 mg 14 mg 35 mg 1.1% 

Pantothenic acid 0.1 mg 5 mg - 2.3% 

Copper, Cu 0 mg 1 mg 10 mg 0.7% 

Vitamin K (phylloquinone) 2.7 mcg 90 mcg - 3% 




Carotene, alpha 0 mcg - - - 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 

Betaine 0 mg - - - 

Tryptophan 0 g - - - 


Isoleucine 0 g - - - 

Leucine 0 g - - - 

Lysine 0 g - - - 

Methionine 0 g - - - 

Cystine 0 g - - - 


Tyrosine 0 g - - - 

Valine 0 g - - - 


Histidine 0 g - - - 

Alanine 0 g - - - 

Aspartic acid 0 g - - - 

Glutamic acid 0 g - - - 

Glycine 0 g - - - 

Proline 0 g - - - 

Serine 0 g - - - 


Retinol 0 mcg - - - 

Cryptoxanthin, beta 0 mcg - - - 

Lycopene 0 mcg - - - 



Starch 0 g - - - 

Sucrose 0 g - - - 

Glucose (dextrose) 0 g - - - 

Fructose 0 g - - - 

Lactose 0 g - - - 



Water 42.1 g 4 g - - 

Caffeine 13.5 mg - - - 

Energy 29.2 kj - - - 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 





0 20 40 60 80 100 120 140 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 





0 10 20 30 40 50 60 70 80 90 100 

Percent 

Zinc, Zn 0 mg 11 mg 40 mg 0.3% Sources for Zinc are meat, seafood, liver, 


and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 


Selenium, Se 0.4 mcg 55 mcg - 0.8% Sources for Selenium are seafood, liver, 


0 10 20 30 40 50 60 70 80 90 100 

Percent 



0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 

Vitamin B-12 0 mcg 2 mcg - 0% Sources for B-12 are animal products, 

meat, fish, poultry, eggs, milk, and other 

dairy foods. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Vitamin B-6 0 mg 1 mg 100 mg 0.8% Sources for B-6 are chicken, fish, pork, 

liver, whole grains, nuts, and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 


Vitamin C, total ascorbic acid 2.1 mg 75 mg 2000 mg 2.7% Sources for Vitamin C are red bell 

peppers, guavas, papayas, oranges, 

broccoli, brussel sprouts, tangerines, and 

tomatoes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Manganese, Mn 0 mg 2 mg 11 mg 1.9% Sources of Manganese are cloves, 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



Thiamin 0 mg 1 mg - 1.2% Sources for Thiamin are whole grains and 



0 10 20 30 40 50 60 70 80 90 100 

Percent 

Riboflavin 0 mg 1 mg - 3.5% Sources for Riboflavin are milk and other 




0 10 20 30 40 50 60 70 80 90 100 

Percent 

Niacin 0.1 mg 14 mg 35 mg 1.1% Sources for Niacin are high protein foods, 


legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Pantothenic acid 0.1 mg 5 mg - 2.3% Sources of Pantothenic Acid are eggs, 





0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 





Page: 

Date: 

4 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 


Copper, Cu 0 mg 1 mg 10 mg 0.7% Sources of Copper are Oysters and other 






0 10 20 30 40 50 60 70 80 90 100 

Percent 

Vitamin K (phylloquinone) 2.7 mcg 90 mcg - 3% Sources of Vitamin K are spinach, 

brussels sprouts, swiss chard, green 

beans, asparagus, broccoli, kale and 

mustard greens. Very Sources include 

green peas and carrots. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




1000 Calorie - Mature Summary for A 

Mealplan 

Page: 

Date: 

1 





Fat: 19.3% 

Fat: 22 grams 










56.1% 

24.6% 

19.3% 

Legend 

Protein 

Carbohydrates 

Fat 

Any 1000 calorie menu is best used as quick start plan for weight loss. The extremely low calorie level is not recommended for 

long periods of time. This meal plan takes into consideration the increased needs for vitamins B6, folate and calcium for adults 51 

years and older. The seven day menu provides heart healthy fiber and averages less than 200 mgs of cholesterol and 2000 mgs 

of sodium. It ensures a balance of protein, carboydrates and heart healthy fats. Remember, your goal is to consume no more 

than 30% of your total calories from fat over several days, not in individual foods or in one meal. Daily snacks will help you feel 

satisified longer and provide you with the energy you need throughout the day. At this calorie level it is recommended that you 

take a generic multivitamin/ mineral supplement. As always, you should consult with your doctor or a registered dietitian if you 

have specific health concerns. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 


Nonfat Milk (Milk, nonfat, fluid, with added vitamin A (fat free or 

skim)) 

Grapes (Grapes, american type (slip skin), raw) 

Oatmeal (Cereals, oats, regular and quick and instant, unenriched, 

cooked with water, with salt) 

Nuts, almonds unsalted (Nuts, almonds) 

Snack (10:00 AM): 

KRAFT BREYERS LIGHT Nonfat Strawberry Yogurt (with 

Aspartame and Fructose Sweeteners) 

Lunch (12:00 PM): 


+Beef Stroganoff 


Spinach, raw 


Boars Head Lower Sodium Ham 

Light Mayonnaise (Salad dressing, KRAFT Mayo Light Mayonnaise) 



+Baby Greens Salad 



Fat: 31 grams 






3/4 cup(s) 

1/2 cup(s) 

1/2 cup(s) 

8 almond(s) 

1 container (8 oz) 

1 serving(s) 


1/4 cup(s) 

1 tortilla(s) 

3 oz 

1/2 tbsp(s) 

1/2 oz 

1 tsp(s) 

1 serving(s) 









Page: 

Date: 

2 

2/15/2019 

Day 2: 




skim)) 



Snack (10:00 AM): 



Lunch (12:00 PM): 

Sweet potato, cooked, baked in skin, without salt 

Chicken Breast (Roasted, Skinless) (Chicken, broilers or fryers, 

breast, meat only, cooked, roasted) 

Mixed Baby Greens 

Light Italian Dressing (Salad dressing, KRAFT LIGHT DONE 

RIGHT! Italian Dressing) 



+Chicken and Wild Rice Soup 



Fat: 18 grams 







1/2 cup(s) 

1/2 cup(s) 

1/4 cup(s) 


5 oz 

3 oz 

2 cup(s) 

2 tbsp(s) 

1 fruit(s) (2-7/8 dia) 










Page: 

Date: 

3 

2/15/2019 

Day 3: 



skim)) 


Jams and preserves 

English muffins, wheat, toasted 

Snack (10:00 AM): 



Lunch (12:00 PM): 

+Caesar Salad 

+Fettuccine With Ham and Vegetables 


Whole Grain TOTAL cereal (Cereals ready-to-eat, GENERAL 

MILLS, Whole Grain TOTAL) 


skim)) 

Granny Smith Apple 



Fat: 18 grams 






1/2 cup(s) 

1/2 tbsp(s) 

1/2 packet (0.5 oz) 

1 muffin(s) 




1 1/4 cup(s) 

3/4 cup(s) 

1 raw, with skin 









Page: 

Date: 

4 

2/15/2019 

Day 4: 



skim)) 

+Breakfast Taco 

Bananas, raw 

Snack (10:00 AM): 



Lunch (12:00 PM): 

+Turkey Burgers 

Orange (Oranges, raw, Florida) 

+Cole Slaw 


Crackers, whole-wheat, low salt 






Fat: 31 grams 






1/2 cup(s) 


1/2 small (6 to 6-7/8 long) 


1 serving(s) 


1 serving(s) 

5 cracker(s) 

1 serving(s) 


1 1/4 cup(s) 









Page: 

Date: 

5 

2/15/2019 

Day 5: 



skim)) 

Whole Grain TOTAL cereal (Cereals ready-to-eat, GENERAL 

MILLS, Whole Grain TOTAL) 

Orange Juice (Orange juice, California, chilled, includes from 

concentrate) 

Snack (10:00 AM): 



Lunch (12:00 PM): 



+Pasta and Chickpeas 

Raw Carrots (Carrots, raw) 

Spinach, raw 

Red Tomatoes (Tomatoes, red, ripe, raw, year round average) 


+Turkey Sandwich 




Fat: 15 grams 






1/2 cup(s) 

1 cup(s) 

1/2 cup(s) 


1 tbsp(s) 



2 cup(s) 


1 serving(s) 










Page: 

Date: 

6 

2/15/2019 

Day 6: 



skim)) 


LOUIS RICH, Turkey Bacon 

+Egg Omelet 

Snack (10:00 AM): 



Lunch (12:00 PM): 

+Glazed Carrots 

Couscous, cooked 



+Mustard Tuna Salad Sandwich 

Soup, PROGRESSO HEALTHY CLASSICS VEGETABLE, canned, 

ready-to-serve 



Fat: 22 grams 






3/4 cup(s) 

1/2 cup(s) 

1 serving(s) 

1 serving(s) 


1 serving(s) 

1/4 cup(s), cooked 

1 serving(s) 

1 serving(s) 

1/2 cup(s) 









Page: 

Date: 

7 

2/15/2019 

Day 7: 



skim)) 


Syrup, maple (Syrups, maple) 

KELLOGGS Eggo Lowfat Nutri-Grain Waffles 


Snack (10:00 AM): 



Lunch (12:00 PM): 

Brown Rice (Rice, brown, long-grain, cooked) 

+Chicken and Veggie Stir-Fry 


+Taco Salad 




Fat: 19 grams 






3/4 cup(s) 

1/2 tbsp(s) 

1 tbsp(s) 

1 waffle(s), round (4 dia each) (include 

frozen) 

1/2 fruit (2-5/8 dia) 


1/4 cup(s) 



1 1/2 cup(s) 









Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 


Nonfat Milk (Milk, nonfat, fluid, with added 3/4 cup(s) 62.5 0.1 9.1 6.2 0.1 3.7 0 77.2 

vitamin A (fat free or skim)) 

Grapes (Grapes, american type (slip skin), 1/2 cup(s) 30.8 0.2 7.9 0.3 0.1 0 0.4 0.9 

raw) 

Oatmeal (Cereals, oats, regular and quick 1/2 cup(s) 83.1 1.8 14 3 0.4 0 2 83.1 

and instant, unenriched, cooked with 

water, with salt) 

Nuts, almonds unsalted (Nuts, almonds) 8 almond(s) 55.2 4.7 2.1 2 0.4 0 1.2 0.1 


Snack (10:00 AM): 

KRAFT BREYERS LIGHT Nonfat 

1 container (8 oz) 124.8 0.5 22.5 7.7 0.2 11.4 0 102.2 

Strawberry Yogurt (with Aspartame and 

Fructose Sweeteners) 


Lunch (12:00 PM): 


+Beef Stroganoff 3/4 serving(s) 300.7 11.7 24.6 22.9 4.5 80.2 1.3 120.6 



Spinach, raw 1/4 cup(s) 1.7 0 0.3 0.2 0 0 0.2 5.9 

Whole Wheat Tortilla 1 tortilla(s) 128 1.9 23.7 4 0.5 0 1.9 336 

Boars Head Lower Sodium Ham 3 oz 90 1.5 3 15.3 0 39 0 699 

Light Mayonnaise (Salad dressing, KRAFT 1/2 tbsp(s) 25 2.5 0.6 0 0.4 2.6 0 59.8 

Mayo Light Mayonnaise) 

Cheese, cheddar 1/2 oz 57.1 4.7 0.2 3.5 3 14.9 0 88 

Mustard, dijon 1 tsp(s) 5 0 0.5 0 0 0 0 120 

+Baby Greens Salad 1 serving(s) 9.8 0.1 1.9 0.8 0 0 1.1 7.2 




317 11 30 24 4 57 3 1316 

1015 118 69 10 152 11 1712 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 


Cheese, cheddar 1/8 cup(s), shredded 56.9 4.7 0.2 3.5 3 14.8 0 87.7 



Egg substitute, liquid 1/2 cup(s) 105.4 4.2 0.8 15.1 0.8 1.3 0 222.1 

Grapes (Grapes, american type (slip skin), 1/4 cup(s) 15.4 0.1 3.9 0.1 0 0 0.2 0.5 

raw) 


Snack (10:00 AM): 


1 container (8 oz) 124.8 0.5 22.5 7.7 0.2 11.4 0 102.2 




Lunch (12:00 PM): 

Sweet potato, cooked, baked in skin, 

5 oz 127.6 0.2 29.4 2.8 0 0 4.7 51 

without salt 


3 oz 140.3 3 0 26.4 0.9 72.3 0 62.9 

(Chicken, broilers or fryers, breast, meat 

only, cooked, roasted) 

Mixed Baby Greens 2 cup(s) 6.7 0 1.3 0.7 0 0 0.7 6.7 

Light Italian Dressing (Salad dressing, 

2 tbsp(s) 52.7 4.5 2.5 0.3 0.4 0.3 0.4 228.2 

KRAFT LIGHT DONE RIGHT! Italian 

Dressing) 




+Chicken and Wild Rice Soup 3/4 serving(s) 259.8 1 51.5 12.6 0.2 6 4.3 60.9 




328 1 69 14 0 6 7 62 

1000 136 75 6 109 13 875 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 




Smart Balance Light Buttery Spread 1/2 tbsp(s) 22.5 2.5 0 0 0.7 0 0 45 

Jams and preserves 1/2 packet (0.5 oz) 19.5 0 4.8 0 0 0 0.1 2.2 

English muffins, wheat, toasted 1 muffin(s) 126.4 1.1 25.3 4.9 0.2 0 2.6 215.8 


Snack (10:00 AM): 


1 container (8 oz) 124.8 0.5 22.5 7.7 0.2 11.4 0 102.2 




Lunch (12:00 PM): 

+Caesar Salad 1/2 serving(s) 48.5 4.4 2.1 0.8 0.7 0 1.2 83.5 

+Fettuccine With Ham and Vegetables 3/4 serving(s) 269.5 7.8 39.4 13.4 2.6 14.7 3.9 316.4 



Whole Grain TOTAL cereal (Cereals 

1 1/4 cup(s) 166.5 0.8 38.6 3.3 0.2 0 4.5 316.5 

ready-to-eat, GENERAL MILLS, Whole 

Grain TOTAL) 



Granny Smith Apple 1 raw, with skin 111.8 0.7 29 0.4 0.1 0 5.1 0 








Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 




+Breakfast Taco 1/2 serving(s) 120.1 6.2 9.6 5.9 1.8 110.8 0.5 235 

Bananas, raw 1/2 small (6 to 6-7/8 44.9 0.2 11.5 0.6 0.1 0 1.3 0.5 

long) 


Snack (10:00 AM): 


1 container (8 oz) 124.8 0.5 22.5 7.7 0.2 11.4 0 102.2 




Lunch (12:00 PM): 

+Turkey Burgers 1 serving(s) 236 8.7 21.5 17 2.3 59.7 1.3 293 

Orange (Oranges, raw, Florida) 1 fruit (2-5/8 dia) 64.9 0.3 16.3 1 0 0 3.4 0 

+Cole Slaw 1 serving(s) 39.4 2.8 3.7 0.5 0.4 0 1 68.8 



Crackers, whole-wheat, low salt 5 cracker(s) 88.6 3.4 13.7 1.8 0.7 0 2.1 49.4 


Cheese, cheddar 1/8 cup(s), shredded 56.9 4.7 0.2 3.5 3 14.8 0 87.7 

Grapes (Grapes, american type (slip skin), 

raw) 

1 1/4 cup(s) 77 0.4 19.7 0.7 0.1 0 1 2.3 




337 12 43 17 4 42 6 249 

1009 134 54 9 226 13 1000 





Page: 

Date: 

5 

2/15/2019 

Day 5: 


Nonfat Milk (Milk, nonfat, fluid, with added 




Grain TOTAL) 

Orange Juice (Orange juice, California, 

chilled, includes from concentrate) 

Snack (10:00 AM): 




Lunch (12:00 PM): 


Sodium 


1/2 cup(s) 41.7 0.1 6.1 4.1 0.1 2.4 0 51.4 

1 cup(s) 133.2 0.7 30.9 2.7 0.2 0 3.6 253.2 

1/2 cup(s) 54.8 0.3 12.5 1 0 0 N/A 1.2 


230 1 49 8 0 2 4 306 

1 container (8 oz) 124.8 0.5 22.5 7.7 0.2 11.4 0 102.2 


125 0 22 8 0 11 0 102 


1 tbsp(s) 26.4 2.2 1.2 0.2 0.2 0.2 0.2 114.1 


Dressing) 

+Pasta and Chickpeas 1 1/4 serving(s) 286 6.6 46.4 10.8 1.5 3 7.4 392.8 

Raw Carrots (Carrots, raw) 1/4 cup(s), grated 11.3 0.1 2.6 0.3 0 0 0.8 19 

Spinach, raw 2 cup(s) 13.8 0.2 2.2 1.7 0 0 1.3 47.4 

Red Tomatoes (Tomatoes, red, ripe, raw, 

year round average) 


1/4 cup(s) cherry 

tomatoes 


6.7 0.1 1.5 0.3 0 0 0.4 1.9 

344 9 54 13 2 3 10 575 

+Turkey Sandwich 1 serving(s) 208.7 3.9 20.5 22.6 1 35.7 3.1 637.1 





320 5 49 23 1 36 8 637 

1019 175 52 3 53 22 1620 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 





raw) 

LOUIS RICH, Turkey Bacon 1 serving(s) 35 2.8 0.2 2.1 0.7 12.6 0 169.8 

+Egg Omelet 1 serving(s) 103.4 5.1 0.9 13.5 1.6 211.5 0 179.6 


Snack (10:00 AM): 


1 container (8 oz) 124.8 0.5 22.5 7.7 0.2 11.4 0 102.2 




Lunch (12:00 PM): 

+Glazed Carrots 1 serving(s) 72 1.7 14.3 1.1 0.3 0 3.2 113.8 

Couscous, cooked 1/4 cup(s), cooked 44 0.1 9.1 1.5 0 0 0.5 2 




+Mustard Tuna Salad Sandwich 1 serving(s) 294.9 3.6 27.2 37.6 0.7 34 5 554.8 

Soup, PROGRESSO HEALTHY 

1/2 cup(s) 40.5 0.6 6.6 2.1 0.2 2.4 0.7 233.2 

CLASSICS VEGETABLE, canned, 


335 4 34 40 1 36 6 788 


1008 112 91 5 320 13 1516 







Page: 

Date: 

7 

2/15/2019 

Calories Fat Carbohydrates Protein Sat. Fat Cholesterol Fiber Sodium 

Day 7: 






Syrup, maple (Syrups, maple) 1 tbsp(s) 52.2 0 13.4 0 0 0 0 1.8 

KELLOGGS Eggo Lowfat Nutri-Grain 

1 waffle(s), round (4 71 1.1 14.1 2.2 0.2 0 1.3 214.9 

Waffles 

dia each) (include 

frozen) 

Orange (Oranges, raw, Florida) 1/2 fruit (2-5/8 dia) 32.4 0.1 8.1 0.5 0 0 1.7 0 


Snack (10:00 AM): 




Lunch (12:00 PM): 

1 container (8 oz) 124.8 0.5 22.5 7.7 0.2 11.4 0 102.2 


125 0 22 8 0 11 0 102 

Brown Rice (Rice, brown, long-grain, 

1/4 cup(s) 54.1 0.4 11.2 1.3 0.1 0 0.9 2.4 

cooked) 

+Chicken and Veggie Stir-Fry 3/4 serving(s) 267.8 4.7 37 18.6 0.8 40.8 2.6 618.3 



+Taco Salad 1/2 serving(s) 234.5 8.9 15 24 2.7 70.7 4.9 242.8 

Grapes (Grapes, american type (slip skin), 1 1/2 cup(s) 92.5 0.5 23.7 0.9 0.2 0 1.2 2.8 

raw) 

327 9 39 25 3 71 6 246 


1014 154 61 5 127 13 1307 






1000 Calorie - Mature with Micronutrient Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 


Nonfat Milk (Milk, nonfat, fluid, with added 3/4 cup(s) 9.4 0.1 112.1 0.8 224.2 5.7 20.2 286.6 


Grapes (Grapes, american type (slip skin), 1/2 cup(s) 7.5 0.1 2.3 0 6.4 0 2.3 87.9 

raw) 

Oatmeal (Cereals, oats, regular and quick 1/2 cup(s) 0.3 1.1 0 1.2 10.5 6.3 31.6 81.9 



Nuts, almonds unsalted (Nuts, almonds) 8 almond(s) 0.4 0.4 0 0.3 25.3 0.2 25.7 67.7 


Snack (10:00 AM): 


1 container (8 oz) 17.5 0.2 N/A N/A 215.6 N/A N/A 331.4 




Lunch (12:00 PM): 





Spinach, raw 1/4 cup(s) 0 0.2 35.2 0 7.4 0.1 5.9 41.8 

Whole Wheat Tortilla 1 tortilla(s) 3 N/A N/A N/A N/A N/A N/A N/A 

Boars Head Lower Sodium Ham 3 oz 3 N/A N/A N/A N/A N/A N/A N/A 

Light Mayonnaise (Salad dressing, KRAFT 1/2 tbsp(s) 0.3 0 N/A N/A 0.4 N/A N/A 3.9 


Cheese, cheddar 1/2 oz 0.1 0.1 37.6 0.4 102.2 2 4 13.9 

Mustard, dijon 1 tsp(s) N/A N/A N/A N/A N/A N/A N/A N/A 

+Baby Greens Salad 1 serving(s) 0.8 0.8 122.1 0.1 19.1 0.1 3.9 69.2 




7 1 195 1 129 2 14 129 

50 338 7 678 41 172 2027 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 


Cheese, cheddar 1/8 cup(s), shredded 0.1 0.1 37.4 0.4 101.8 2 4 13.8 

Nonfat Milk (Milk, nonfat, fluid, with added 1/2 cup(s) 6.2 0 74.7 0.5 149.4 3.8 13.5 191.1 


Egg substitute, liquid 1/2 cup(s) N/A 2.6 135.5 1.6 66.5 31.2 11.3 414.2 


raw) 


Snack (10:00 AM): 






Lunch (12:00 PM): 


5 oz 9.2 1 1362.2 0.5 53.9 0.3 38.3 673.3 

without salt 


3 oz 0 0.9 5.1 0.9 12.8 23.5 24.7 217.7 



Mixed Baby Greens 2 cup(s) 0.7 0.7 N/A N/A 13.2 N/A N/A N/A 


2 tbsp(s) 1.5 0.1 N/A N/A 8.7 N/A N/A 27.9 


Dressing) 




+Chicken and Wild Rice Soup 3/4 serving(s) 2.8 1.3 126.6 3.9 93 5.5 120.5 442.5 




15 1 143 4 153 5 136 675 

54 1760 8 778 66 229 2588 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 




Smart Balance Light Buttery Spread 1/2 tbsp(s) N/A N/A N/A N/A N/A N/A N/A N/A 

Jams and preserves 1/2 packet (0.5 oz) 3.4 0 0 0 1.4 0.1 0.3 5.4 

English muffins, wheat, toasted 1 muffin(s) 0.9 1.6 0 0.6 100.4 16.5 21.8 105 


Snack (10:00 AM): 






Lunch (12:00 PM): 

+Caesar Salad 1/2 serving(s) 0.8 0.5 244.2 0.1 20.2 0.2 7.8 140.5 

+Fettuccine With Ham and Vegetables 3/4 serving(s) 1.7 2 46.5 1 90.2 5.8 16.8 229.8 




1 1/4 cup(s) 8.3 30 250.5 25 1666.5 2 40 150 


Grain TOTAL) 



Granny Smith Apple 1 raw, with skin N/A N/A N/A N/A N/A N/A N/A N/A 








Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 




+Breakfast Taco 1/2 serving(s) 0.5 0.9 44.9 0.5 28.2 12.6 8.9 80.9 

Bananas, raw 1/2 small (6 to 6-7/8 

6.2 0.1 1.5 0.1 2.5 0.5 13.6 180.8 

long) 


Snack (10:00 AM): 






Lunch (12:00 PM): 

+Turkey Burgers 1 serving(s) 1.6 1.4 1.5 1.6 61.5 16.6 19.4 246.8 

Orange (Oranges, raw, Florida) 1 fruit (2-5/8 dia) 12.9 0.1 15.5 0.1 60.6 0.7 14.1 238.3 

+Cole Slaw 1 serving(s) 1.3 0.3 56 0.1 20.9 0.3 8 113.7 



Crackers, whole-wheat, low salt 5 cracker(s) 0.1 0.6 0 0.4 10 2.9 19.8 59.4 

+Chicken Salad 1 serving(s) 4.8 1 190.7 0.6 49 14.3 32.9 462.1 

Cheese, cheddar 1/8 cup(s), shredded 0.1 0.1 37.4 0.4 101.8 2 4 13.8 


raw) 

1 1/4 cup(s) 18.7 0.3 5.8 0 16.1 0.1 5.8 219.6 




24 2 234 2 177 19 62 755 

70 428 4 716 54 140 2138 





Page: 

Date: 

5 

2/15/2019 

Day 5: 






Grain TOTAL) 

Orange Juice (Orange juice, California, 

chilled, includes from concentrate) 

Snack (10:00 AM): 




Lunch (12:00 PM): 


Pot.(K) 


1/2 cup(s) 6.2 0 74.7 0.5 149.4 3.8 13.5 191.1 

1 cup(s) 6.7 24 200.4 20 1333.2 1.6 32 120 

1/2 cup(s) N/A 0.2 8.7 0 12.5 N/A 13.7 236.6 


13 24 284 21 1495 5 59 548 



17 0 0 0 216 0 0 331 


1 tbsp(s) 0.8 0.1 N/A N/A 4.3 N/A N/A 14 


Dressing) 

+Pasta and Chickpeas 1 1/4 serving(s) 1.5 2.4 58.5 1.5 96.3 19.4 44.9 267.6 

Raw Carrots (Carrots, raw) 1/4 cup(s), grated 1.3 0.1 229.6 0.1 9.1 0 3.3 88 

Spinach, raw 2 cup(s) 0.3 1.6 281.4 0.3 59.4 0.6 47.4 334.8 




1/4 cup(s) cherry 

tomatoes 


1 0.1 15.6 0.1 3.7 0 4.1 88.3 

5 4 585 2 173 20 100 793 

+Turkey Sandwich 1 serving(s) 0.4 1.9 86.4 1.9 21.7 36.2 46.9 392.9 





0 2 86 2 22 36 47 393 

36 955 24 1905 62 206 2065 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 





raw) 

LOUIS RICH, Turkey Bacon 1 serving(s) 0.3 0.2 0 0.4 5.6 N/A 2.7 29.1 

+Egg Omelet 1 serving(s) 0.9 1 70 0.6 31.6 29.1 13.5 175.8 


Snack (10:00 AM): 






Lunch (12:00 PM): 

+Glazed Carrots 1 serving(s) 8.7 0.4 973.2 0.3 40.9 0.2 14 368.4 

Couscous, cooked 1/4 cup(s), cooked 0 0.1 0 0.1 3.1 10.8 3.1 22.8 




+Mustard Tuna Salad Sandwich 1 serving(s) 4.9 3.9 115.7 2.1 100.8 119.1 99.2 566.7 

Soup, PROGRESSO HEALTHY 

1/2 cup(s) N/A 0.8 N/A 0.2 15.5 N/A 10.7 145.2 

CLASSICS VEGETABLE, canned, 


5 5 116 2 116 119 110 712 


58 1572 5 712 207 205 2669 







Page: 

Date: 

7 

2/15/2019 

Sugars Iron Vit. A Zinc Calcium Selenium Mag.(Mg) Pot.(K) 

Day 7: 






Syrup, maple (Syrups, maple) 1 tbsp(s) 11.9 0.2 0 0.8 13.4 0.1 2.8 40.8 


1 waffle(s), round (4 

2 1.6 N/A N/A 21.3 N/A 19.6 25.2 

Waffles 


frozen) 

Orange (Oranges, raw, Florida) 1/2 fruit (2-5/8 dia) 6.4 0.1 7.8 0.1 30.3 0.4 7 119.1 


Snack (10:00 AM): 




Lunch (12:00 PM): 



17 0 0 0 216 0 0 331 


1/4 cup(s) 0.2 0.2 0 0.3 4.9 4.8 21 21 

cooked) 

+Chicken and Veggie Stir-Fry 3/4 serving(s) 1.9 2.5 141 1 29.6 26 46.3 419.2 




Grapes (Grapes, american type (slip skin), 1 1/2 cup(s) 22.4 0.4 6.9 0.1 19.3 0.1 6.9 263.6 

raw) 

24 4 167 3 155 20 61 873 


74 427 6 695 56 178 2116 






Baby Greens Salad 

Page: 

Date: 

1 

2/15/2019 



1 Serving = two cups. 

Ingredients: 



3 cup(s) 


Instructions: 

Wash lettuce and greens thoroughly. Tear lettuce leaves into bite size pieces and toss with baby greens. Serve chilled. 


Calories: 

Fat: 


Protein: 

10 kCal 

0 grams 

2 grams 

1 grams 




Sodium: 7 mgs 




Beef Stroganoff 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Beef Tips, Lean 

Black Pepper 

Flour, White 

Garlic, raw 

Low Fat Sour Cream 

Low Sodium Beef Bouillon 


Noodles, egg, cooked, unenriched, without added salt 

Onions, raw 

Raw Chives 

Water 

1 lb 

1 dash(s) 

2 tbsp(s) 


1 cup(s) 

1 cube 


2 cup(s) 


1 tbsp(s) chopped 

1/2 cup(s) 

Instructions: 

Follow directions on package and prepare noodles 

Trim fat from meat 

Thinly slice meat across the grain into bite-size strips. In a small bowl stir together low-fat sour cream and flour. Stir in bouillon or 

broth, 1/2 cup water and pepper and set aside. 

In a large skillet, coated with cooking spray, brown meat, mushrooms, onion and garlic over medium-high heat for 5 minutes or 

until done. Drain off any excess fat. 

Stir low-fat sour cream mixture into skillet. Cook and stir until thickened. Cook and stir for 1 minute more. 

Serve over hot noodles. 

Tip: 

Shiitake, button or crimini Mushrooms may be used. 

Use instant beef bouillon granules for best results. 


Calories: 

Fat: 


Protein: 

401 kCal 

16 grams 

33 grams 

30 grams 








Breakfast Taco 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 2 Taco. 


1 Serving = 1 Taco. 

Ingredients: 



Tortillas, ready-to-bake or -fry, flour, without added calcium 

2 large 


packed 20/lb) 

2 tortilla(s), medium (approx 6 dia) 

Instructions: 

Roll 1/4 cup cooked egg and one slice precooked bacon in each flour tortilla. Heat in microwave for 10-15 seconds. Serve hot 

Tip: 

Microwave scrambled eggs 

Use egg substitute to lower cholesterol content of meal 


Calories: 

Fat: 


Protein: 

240 kCal 

12 grams 

19 grams 

12 grams 








Caesar Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 



1 tbsp(s) 


Instructions: 


Tip: 



Calories: 

Fat: 


Protein: 

97 kCal 

9 grams 

4 grams 

2 grams 








Chicken and Veggie Stir-Fry 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Olive Oil 

Teriyaki Sauce 

White Rice - Long Grain 

12 oz 


1 tbsp(s) 

1/4 cup(s) 

1 cup(s) 

Instructions: 

Cook rice according to package instructions. 



Slice chicken into bite size pieces. 

Heat a large skillet or wok over medium-high heat. 

Add oil and chicken. 

Cook, stirring constantly, 2-3 minutes, until chicken is done. 



Fluff rice with a fork; spoon onto plates. 

Top with chicken mixture. 

Tip: 

A spicy Thai peanut sauce may be substituted for teriyaki sauce. 


Calories: 

Fat: 


Protein: 

357 kCal 

6 grams 

49 grams 

25 grams 








Chicken and Wild Rice Soup 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Celery, raw 


Cornstarch 

Low Sodium Chicken Bouillon 

Nonfat Milk 

Onions, raw 

Raw Carrots 

Water 

Wild rice, raw 

2 stalk(s), medium (7-1/2 - 8 long) 

3 oz 

2 tbsp(s) 

2 cube(s) 

2 cup(s) 



7 1/4 cup(s) 

4 cup(s) 

Instructions: 

Combine chicken, onion, bouillon, celery and carrots with 7 cups of water in a large saucepan. Bring to a boil, reduce heat and 

simmer for 30 minutes or until chicken is cooked. Remove chicken, then add rice to water mixture. Simmer 25 minutes or until rice 

is tender. Add milk. Dice chicken and return to soup. Mix corn starch and the remaining 1/4 cup of water to make a paste, then 

add this to soup to thicken it. 


Calories: 

Fat: 


Protein: 

346 kCal 

1 grams 

69 grams 

17 grams 








Chicken Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Arugula, raw 

Black Pepper 


Chicken Broth 

Garlic, raw 


Olive Oil 

Onions, raw 




Water 

3 cup(s) 

1/4 tsp(s) 

6 oz 

1/4 cup(s) 



2 tsp(s) 



1 tsp(s) 

1 tbsp(s) 

1/4 cup(s) 

Instructions: 













Calories: 

Fat: 


Protein: 

115 kCal 

4 grams 

9 grams 

11 grams 








Cole Slaw 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 0.5 cup. 



Ingredients: 

Black Pepper 

Cabbage, common (danish, domestic, and pointed types), freshly 

harvest, raw 

Cilantro 

Green Onions 

Olive Oil 

Raw Carrots 

Salt 

Vinegar, Distilled 

White Sugar 

1/4 tsp(s) 


1/2 cup(s) 

2 medium (4-1/8 long) 

3 tsp(s) 


1/8 tsp(s) 

2 tbsp(s) 

1 tsp(s) 

Instructions: 

Cole slaw: Combine cabbage and carrots. Dice green onions and cilantro. Add to cabbage mixture. Combine well with salt and 

pepper. 

Dressing: Combine the white vinegar, sugar and olive oil. Whisk well. 

Combine with cabbage mixture. 


Calories: 

Fat: 


Protein: 

39 kCal 

3 grams 

4 grams 

1 grams 








Egg Omelet 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 Omelet. 


1 Serving = 1 Omelet. 

Ingredients: 

Black Pepper 

Egg Whites 

Egg(s) (Without salt) 

1 dash(s) 

2 large egg(s) 


Instructions: 

Heat an 8-inch skillet over medium heat until skillet is hot. Spray with non fat cooking spray. 

With two eggs separate yolks from egg white. Discard yolks. 

In a bowl combine egg, egg whites, and pepper. Beat until just combined. Pour mixture into medium hot skillet and begin stirring 

gently and continuously with a spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg. Stop 

stirring. 

Cook 30-60 seconds more or until egg mixture is set. 

Remove from heat and flip edges. 


Calories: 

Fat: 


Protein: 

103 kCal 

5 grams 

1 grams 

13 grams 








Fettuccine With Ham and Vegetables 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Asparagus, raw 

Fettuccini, 1% egg white, golden grain 

Ham, chopped, not canned 

Olive Oil 

Parmesan Cheese - Grated 

Roma Tomato 

16 oz 

8 oz 

3 oz 

1 tbsp(s) 

1/3 cup(s) 

4 Medium 

Instructions: 

Cook fettuccine according to package directions. 

In a large skillet cook and stir sliced asparagus in hot oil for approximately 4 minutes until tender. Add diced Roma tomatoes and 

ham. Cook approximately 2 more minutes until heated thoroughly. Add asparagus mixture to cooked fettuccine. Stir gently until 

combined. 


Season to taste with pepper. 

Tip: 

Roma tomatoes are best. 


Calories: 

Fat: 


Protein: 

359 kCal 

10 grams 

52 grams 

18 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Garlic, raw 

Green Onions 



Olive Oil 

Orange zest 

Oranges 

Raw Carrots 

Salmon - Raw 

1/4 tsp(s) 



1/2 tsp(s) 


4 tsp(s) 

2 tsp(s) 




Instructions: 




combine. 










Tip: 



Calories: 

Fat: 


Protein: 

200 kCal 

8 grams 

14 grams 

20 grams 








Glazed Carrots 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Brown Sugar 

Margarine 

Raw Carrots 

3 tsp(s) packed 

1 tbsp(s) 

16 oz 

Instructions: 

Cut carrots into slices. 

In a medium saucepan cook carrots, covered, in a small amount of boiling water for approximately 9 minutes or until crisp-tender. 

Drain; remove from pan. 

In the same saucepan combine butter and brown sugar. 

Cook and stir over medium heat until combined. 

Add carrots. 

Cook, uncovered, about 2 minutes or until glazed, stirring frequently. 

Season to taste with black pepper. 


Calories: 

Fat: 


Protein: 

72 kCal 

2 grams 

14 grams 

1 grams 








Mustard Tuna Salad Sandwich 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 1 Sandwich. 

Ingredients: 



Spinach, raw 

Tomatoes 


Wheat Bread 

Yellow Mustard 

1 leaf(s) 

1 tsp(s) 

1/2 cup(s) 


4 oz 

2 slice(s) 

1 tbsp(s) 

Instructions: 

Drain tuna 

Combine tuna, mustard, and relish into bowl and mix. 

Spread tuna mixture on bread with lettuce leaf and tomato slice. 

Tip: 

Fresh spinach greens may be substitute for lettuce to boost nutritional value. 


Calories: 

Fat: 


Protein: 

295 kCal 

4 grams 

27 grams 

38 grams 








Pasta and Chickpeas 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Cheese, parmesan, shredded 

Chickpeas (garbanzo beans) canned 

Del Monte Diced Tomatoes - No Salt Added 

Garlic, raw 

Macaroni, cooked, enriched 

Olive Oil 

Parsley, raw 



1/4 tsp(s) 

1/4 cup(s) 

16 oz 

1 3/4 cup 


2 cup(s) elbow shaped 

4 tsp(s) 

2 tbsp(s) 

1 medium (approx 2-3/4 long, 2-1/2 dia) 

1 tbsp(s) 

Instructions: 

Cook macaroni per package instructions. 

In a medium saucepan, heat the oil. Sauté diced red pepper, minced garlic, rosemary, 1 tablespoon of parsley, and crushed red 

pepper for about 5 minutes. 

Add tomatoes and bring to a boil. Reduce the heat and simmer, stirring frequently for about 10 minutes. Add chickpeas. Cook, 

stirring occasionally, until heated through, about 5 minutes. Stir in the macaroni, cheese and the remaining parsley. 


Calories: 

Fat: 


Protein: 

229 kCal 

5 grams 

37 grams 

9 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Zucchini 

2 spray(s) 



Instructions: 



Tip: 



Calories: 

Fat: 


Protein: 

41 kCal 

1 grams 

8 grams 

3 grams 








Taco Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Chili Powder 


Ground Turkey 



2 cup(s) 

1/2 cup(s) 

2 cup(s) 

1 tbsp(s) 

1 tbsp(s) 

1 1/2 lb 



Instructions: 







Tip: 



Calories: 

Fat: 


Protein: 

469 kCal 

18 grams 

30 grams 

48 grams 








Turkey Burgers 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 6 burgers. 


1 Serving = 1 burger. 

Ingredients: 

Bread crumbs, dry, grated, plain 

Ground Turkey 

Hamburger/Hotdog Bun 


Onions, raw 


1/2 cup(s) 

1 lb 

6 roll(s) 

1 tbsp(s) 


1 tsp(s) 

Instructions: 

Combine all ingredients except buns into large bowl. Use hands to mix ingredients thoroughly. Shape into 6 patties. 

Spray Skillet with non-stick cooking spray. 

Pan fry over medium-hot heat for 4-5 minutes until internal temperature of 160 degrees F. 

Tip: 

Use green onion for additional flavor. 

Use whole grain buns for improved nutritional value. 


Calories: 

Fat: 


Protein: 

236 kCal 

9 grams 

22 grams 

17 grams 








Turkey Sandwich 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Tomatoes 


2 leaf(s) 

1 tsp(s) 

3 oz 


1/2 pita, large (6-1/2 dia) 

Instructions: 

Stuff Pita bread with turkey, lettuce, tomato. 

Spread mustard on inside of pita as desired. 


Calories: 

Fat: 


Protein: 

209 kCal 

4 grams 

21 grams 

23 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie - Mature 







Amount 

Bread crumbs, dry, grated, plain 1/2 cup(s) 

Crackers, whole-wheat, low salt 5 cracker(s) 

English muffins, wheat, toasted 1 muffin(s) 

Hamburger/Hotdog Bun 6 roll(s) 

KELLOGGS Eggo Lowfat Nutri-Grain Waffles 1 waffle(s), round (4 dia each) (include 

frozen) 

Tortillas, ready-to-bake or -fry, flour, without added calcium 2 tortilla(s), medium (approx 6 dia) 

Wheat Bread 2 slice(s) 

Whole Wheat Pita Bread 1/2 pita, large (6-1/2 dia) 


Amount 

Beef Tips, Lean 1 lb 

Amount 

Water 8 cup(s) 

Amount 

Oatmeal 1/2 cup(s) 

Whole Grain TOTAL cereal 2 1/4 cup(s) 

Amount 

Brown Rice 1/4 cup(s) 

Cornstarch 2 tbsp(s) 

Couscous, cooked 1/4 cup(s), cooked 

Flour, White 2 tbsp(s) 

Macaroni, cooked, enriched 2 cup(s) elbow shaped 

Noodles, egg, cooked, unenriched, without added salt 2 cup(s) 

White Rice - Long Grain 1 cup(s) 

Wild rice, raw 4 cup(s) 

Amount 

Cheese, cheddar 1/4 cup(s), shredded 

Cheese, cheddar 1/2 oz 

Cheese, parmesan, shredded 1/4 cup(s) 

Egg substitute, liquid 1/2 cup(s) 

Egg Whites 2 large egg(s) 

Egg(s) (Without salt) 1 large egg(s) 


KRAFT BREYERS LIGHT Nonfat Strawberry Yogurt (with Aspartame and 7 container (8 oz) 



Low Fat Sour Cream 1 cup(s) 

Nonfat Milk 2 cup(s) 


Parmesan Cheese - Grated 1/3 cup(s) 




Amount 


Shopping List 

Page: 2 

Date: 2/15/2019 





Amount 


Light Italian Dressing 3 tbsp(s) 

Light Mayonnaise 1/2 tbsp(s) 

Margarine 1 tbsp(s) 


Olive Oil 2 tbsp(s) 



Amount 



Amount 

Bananas, raw 1/2 small (6 to 6-7/8 long) 

Granny Smith Apple 2 raw, with skin 

Grapes 4 cup(s) 


Orange 1 1/2 fruit (2-5/8 dia) 

Orange Juice 1/2 cup(s) 





Amount 


Chickpeas (garbanzo beans) canned 16 oz 

Mixed Baby Greens 3 cup(s) 



Amount 

Nuts, almonds unsalted 8 almond(s) 


Amount 


packed 20/lb) 


Amount 





Food (Sausages and Luncheon Meats) 




Amount 

Boars Head Lower Sodium Ham 3 oz 

Ham, chopped, not canned 3 oz 

LOUIS RICH, Turkey Bacon 1 serving(s) 

Amount 


Shopping List 

Page: 3 

Date: 2/15/2019 



Amount 


Low Sodium Beef Bouillon 1 cube 

Low Sodium Chicken Bouillon 2 cube(s) 

Soup, PROGRESSO HEALTHY CLASSICS VEGETABLE, canned, 1/2 cup(s) 


Teriyaki Sauce 1/4 cup(s) 

Worchestershire Sauce 1 tsp(s) 


Food (Sweets) 

Amount 

Black Pepper 2 dash(s) 

Black Pepper 3/4 tsp(s) 

Cayenne Pepper 1/4 tsp(s) 



Fettuccini, 1% egg white, golden grain 8 oz 




Rosemary, fresh 1 tbsp(s) 

Rosemary, fresh 1 tsp(s) 

Salt 1/8 tsp(s) 

Vinegar, Distilled 2 tbsp(s) 


Yellow Mustard 1 tbsp(s) 

Amount 

Brown Sugar 3 tsp(s) packed 

Jams and preserves 1/2 packet (0.5 oz) 

Syrup, maple 1 tbsp(s) 

White Sugar 1 tsp(s) 


Amount 


Asparagus, raw 16 oz 

Cabbage, common (danish, domestic, and pointed types), freshly harvest, 2 cup(s), shredded 

raw 



Celery, raw 2 stalk(s), medium (7-1/2 - 8 long) 


Del Monte Diced Tomatoes - No Salt Added 1 3/4 cup 



Green Onions 2 medium (4-1/8 long) 






Shopping List 

Page: 4 

Date: 2/15/2019 



Amount 



Onions, raw 3/4 cup(s), chopped 



Peppers, sweet, red, raw 2 cup(s), chopped 

Peppers, sweet, red, raw 1 medium (approx 2-3/4 long, 2-1/2 dia) 

Pickle relish, sweet 1 tsp(s) 

Raw Carrots 1/4 cup(s), grated 


Raw Carrots 16 oz 


Raw Chives 1 tbsp(s) chopped 


Roma Tomato 4 Medium 



Spinach, raw 2 1/4 cup(s) 


Sweet potato, cooked, baked in skin, without salt 5 oz 








Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie - Mature 

# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 63.3 g - - - 







Vitamin A, IU 15087.3 IU - - - 

Vitamin A, RAE 886.8 700 3000 - 


Zinc, Zn 11.9 mg 11 mg 40 mg - 

Calcium, Ca 1135.9 mg 1000 mg 2500 mg - 












mg_ATE 

Vitamin E, added 5.7 mg - - - 

Vitamin B-12, added 2.6 mcg - - - 




Manganese, Mn 2 mg 2 mg 11 mg - 

Thiamin 1.4 mg 1 mg - - 

Riboflavin 2.1 mg 1 mg - - 


Pantothenic acid 7.7 mg 5 mg - - 







Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 





22:1 t 0 g - - - 


18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

21:5 0 g - - - 

22:4 0 g - - - 






Lysine 3.6 g - - - 





Valine 2.6 g - - - 








Serine 2.3 g - - - 








Starch 7.1 g - - - 








Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 




Water 889.2 g 4 g - - 



Energy 3693.3 kj - - - 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 





yolks. 

0 50 100 150 200 250 300 350 400 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 



0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 








0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




1000 Calorie - Gluten Free Summary 


Page: 

Date: 

1 





Fat: 29.1% 

Fat: 33 grams 










47.4% 

23.5% 

29.1% 

Legend 

Protein 

Carbohydrates 

Fat 

This gluten free meal plan provides 7 days of quick and easy to follow recipes as well as readily available gluten free products 

from your local grocery or natural food store. The plan provides approximately 50% carbohydrate, 20% protein and 30% or less of 

fat and is also high in fiber. All the items listed can be found as gluten free products, but please check the manufactures label for 

the item(s) you purchase to ensure it is gluten free. At this calorie level it is recommended you take a gluten free 

multivitamin/mineral supplement. As always, you should consult with your doctor or a registered dietitian if you have specific 

health concerns. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 


Udis Gluten Free Granola- Original 



Lunch (12:00 PM): 

Spinach, raw 


Italian Dressing Gluten Free (Salad dressing, KRAFT FREE Fat 

Free Gluten Free Italian Dressing) 



Snack (3:00 PM): 

Kind Bars Plus- Almond Walnut Macadamia + Protein 







Fat: 29 grams 






1/3 cup(s) 

1/3 small container(s) (6 oz each) 


4 cup(s) 

1 cup(s) sections, without membranes 

1 tbsp(s) 

3 oz 

1/2 bar(s) 

1/2 cup(s) 

1 serving(s) 










Page: 

Date: 

2 

2/15/2019 

Day 2: 


Cream of Rice Cereal (Cereals, CREAM OF RICE, cooked with 

water, without salt) 


Lowfat Milk (1%) (Milk, lowfat, fluid, 1% milkfat, protein fortified, with 

added vitamin A) 

Brown Sugar (Sugars, brown) 

Lunch (12:00 PM): 

+Mustard Tuna Salad Gluten Free Sandwich 

Snacks, tortilla chips, unsalted, white corn 





Noodles, japanese, soba, cooked 

+Beef and Veggie Stir-Fry - Gluten Free 



Fat: 34 grams 






3/4 cup(s) 

3/4 cup(s) 

1/2 cup(s) 

1 1/2 tsp(s) unpacked 


9 chip(s) 

1/2 raw, with skin 

1/2 oz (24 whole kernels per oz) 

3/4 cup(s) 

1 serving(s) 









Page: 

Date: 

3 

2/15/2019 

Day 3: 



Margarine-like spread, SMART BALANCE Light Buttery Spread 

Vans Gluten/Wheat Free Waffles- Buckwheat 




Lunch (12:00 PM): 

Spinach, raw 

Black Beans Cooked without salt (Beans, black, mature seeds, 

cooked, boiled, without salt) 

Tortillas, ready-to-bake or -fry, corn, without added salt 

Cheese, colby 



Fage Total 2% Yogurt- Strawberry 





+Quinoa & Smoked Tofu Salad 



Fat: 36 grams 






1/2 tbsp(s) 

1/2 tbsp(s) 

1/2 waffle(s) 

1/2 cup(s) 

3/4 cup(s) sections, without membranes 

1/4 cup(s) 

1/4 cup(s) 


1 oz 

1 1/4 cup(s), halves 

1/2 container (5.3 oz) 

1/2 oz 

1/2 tbsp(s) 

1 medium (2 dia, 5 long, raw) 

1 serving(s) 









Page: 

Date: 

4 

2/15/2019 

Day 4: 


Udis Gluten Free Whole Grain Bagels 



Lunch (12:00 PM): 

Pasta, corn, cooked 






Sauce, pasta, spaghetti/marinara, ready-to-serve, gluten free 



Kind Bars- Walnut & Date 






Fat: 29 grams 






1/2 bagel(s) 

1 large 


1/2 cup(s) 



2 large 

1 1/2 tbsp(s) 

1/4 cup(s) 

1/2 oz 

1/2 bar(s) 


1 serving(s) 









Page: 

Date: 

5 

2/15/2019 

Day 5: 



Nuts, almond butter, plain, with salt added 

Orange Juice fortified with Calcium (Orange juice, chilled, includes 

from concentrate, fortified with calcium) 

Lunch (12:00 PM): 

+Egg-Tofu Salad 

Udis Gluten Free Whole Grain Bread Loaf 




Snacks, rice cakes, brown rice, multigrain 







Fat: 27 grams 






1/2 bagel(s) 

1/2 tbsp(s) 

1/2 cup(s) 

1 serving(s) 

2 slice(s) 


1/2 cup(s) 

1 cake(s) 

1/4 cup(s) 


1 serving(s) 









Page: 

Date: 

6 

2/15/2019 

Day 6: 


Orange juice, chilled, includes from concentrate, fortified with 

calcium and vitamin D 

Udis Gluten Free Muffins- Blueberry 

Bananas, raw 

Lunch (12:00 PM): 

+Lentil and Veggie Tostadas 


Pears, raw 



+Spinach and Mandarin Salad 



Fat: 45 grams 






1/2 cup 

1/2 muffin(s) 

1/2 medium (7 to 7-7/8 long) 

1 serving(s) 

1 pear(s), medium (approx 2-1/2 per lb) 











Page: 

Date: 

7 

2/15/2019 

Day 7: 








Lunch (12:00 PM): 


+Grilled Tuna 


Fage Total 2% Yogurt- Honey 


+Baked Pork Chops with Cabbage 

+Garlic Mashed Potatoes 



Fat: 32 grams 







1/4 cup(s) 


1 large 

1/2 cup(s) 


1 serving(s) 

1/2 container(s) (5.3 oz each container) 











Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 


Udis Gluten Free Granola- Original 1/3 cup(s) 171.6 6.6 23.8 4 0.7 0 2.6 0 

Fage Total 0% Yogurt- Plain 1/3 small container(s) 

33 0 6.3 4.3 0 0 0 16.5 

(6 oz each) 



Lunch (12:00 PM): 

Spinach, raw 4 cup(s) 27.6 0.5 4.4 3.4 0.1 0 2.6 94.8 

Oranges, raw, navels 1 cup(s) sections, 

80.8 0.2 20.7 1.5 0 0 3.6 1.6 

without membranes 

Italian Dressing Gluten Free (Salad 

1 tbsp(s) 10.2 0.1 1.8 0.2 0.1 0.5 0.1 214.8 

dressing, KRAFT FREE Fat Free Gluten 

Free Italian Dressing) 


3 oz 140.3 3 0 26.4 0.9 72.3 0 62.9 





Kind Bars Plus- Almond Walnut 

1/2 bar(s) 105 7.5 7 5 1 0 1.5 15 

Macadamia + Protein 





+Glazed Carrots 1 1/2 serving(s) 108 2.5 21.4 1.6 0.5 0 4.8 170.7 




417 11 58 23 2 44 10 254 

1010 128 69 5 117 22 661 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 


Cream of Rice Cereal (Cereals, CREAM 

3/4 cup(s) 95.2 0.2 20.9 1.6 0 0 0.2 1.8 

OF RICE, cooked with water, without salt) 

Blueberries, raw 3/4 cup(s) 62 0.4 15.8 0.8 0 0 2.6 1.1 

Lowfat Milk (1%) (Milk, lowfat, fluid, 1% 

1/2 cup(s) 59 1.4 6.8 4.8 0.9 4.9 0 71.3 

milkfat, protein fortified, with added 

vitamin A) 

Brown Sugar (Sugars, brown) 1 1/2 tsp(s) unpacked 17.1 0 4.4 0 0 0 0 1.3 


Lunch (12:00 PM): 

+Mustard Tuna Salad Gluten Free 

1/2 serving(s) 147.9 2.8 13 16.6 0.2 17 1.1 279.5 

Sandwich 

Snacks, tortilla chips, unsalted, white corn 9 chip(s) 81.5 3.8 10.6 1.3 0.4 0 0.9 2.4 

Granny Smith Apple 1/2 raw, with skin 55.9 0.3 14.5 0.2 0.1 0 2.6 0 



Nuts, almonds unsalted (Nuts, almonds) 1/2 oz (24 whole 

kernels per oz) 



81.5 7 3.1 3 0.5 0 1.7 0.1 

82 7 3 3 1 0 2 0 

Noodles, japanese, soba, cooked 3/4 cup(s) 84.6 0.1 18.3 4.3 0 0 N/A 51.3 

+Beef and Veggie Stir-Fry - Gluten Free 1 serving(s) 319.2 18.2 12.4 26.5 6.3 53.3 2.9 782.3 




404 18 31 31 6 53 3 834 

1004 120 59 8 75 12 1191 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 


Syrup, maple (Syrups, maple) 1/2 tbsp(s) 26.1 0 6.7 0 0 0 0 0.9 

Margarine-like spread, SMART BALANCE 1/2 tbsp(s) 23.6 2.5 0.1 0 0.7 N/A N/A 40.6 

Light Buttery Spread 

Vans Gluten/Wheat Free Waffles- 

1/2 waffle(s) 60 1.8 10.5 0.5 0.2 0 0.7 92.5 

Buckwheat 


1/2 cup(s) 59 1.4 6.8 4.8 0.9 4.9 0 71.3 


vitamin A) 

Orange (Oranges, raw, Florida) 3/4 cup(s) sections, 

63.8 0.3 16 1 0 0 3.3 0 



Lunch (12:00 PM): 


Black Beans Cooked without salt (Beans, 1/4 cup(s) 56.8 0.2 10.2 3.8 0.1 0 3.7 0.4 

black, mature seeds, cooked, boiled, 

without salt) 

Tortillas, ready-to-bake or -fry, corn, 

1 tortilla(s), medium 57.7 0.6 12.1 1.5 0.1 0 1.4 2.9 

without added salt 

(approx 6 dia) 

Cheese, colby 1 oz 111.7 9.1 0.7 6.7 5.7 26.9 0 171.2 

Strawberries, raw 1 1/4 cup(s), halves 60.8 0.6 14.6 1.3 0 0 3.8 1.9 



Fage Total 2% Yogurt- Strawberry 1/2 container (5.3 oz) 70 1.3 8.5 6 0.8 2.5 0 20 




Cream, sour, reduced fat, cultured 1/2 tbsp(s) 10.1 0.9 0.3 0.2 0.6 2.9 0 3.1 


1 medium (2 dia, 5 102.6 0.2 23.6 2.3 0 0 3.8 41 

without salt 

long, raw) 

+Quinoa & Smoked Tofu Salad 1 serving(s) 246.2 12 25.3 10.6 1.6 0 3.7 457.7 




416 18 49 17 5 18 7 590 

1007 136 42 14 52 21 998 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 


Udis Gluten Free Whole Grain Bagels 1/2 bagel(s) 140 4.5 21.5 3.5 0.5 0 1.5 235 

Egg, whole, cooked, scrambled 1 large 101.9 7.4 1.3 6.8 2.2 214.7 0 170.8 

LOUIS RICH, Turkey Bacon 1/2 serving(s) 17.5 1.4 0.1 1.1 0.4 6.3 0 84.9 


Lunch (12:00 PM): 

Pasta, corn, cooked 1/2 cup(s) 88.2 0.5 19.5 1.8 0.1 0 3.4 0 

Lettuce, green leaf, raw 2 cup(s), shredded 16.8 0.2 3.1 1.5 0 0 1.5 31.4 

Peppers, sweet, red, raw 1/4 cup(s), chopped 11.5 0.1 2.2 0.4 0 0 0.8 1.5 

Carrots, baby, raw 2 large 10.5 0 2.5 0.2 0 0 0.9 23.4 


1 1/2 tbsp(s) 15.3 0.2 2.7 0.3 0.1 0.7 0.2 322.2 




1/4 cup(s) 54.4 1.7 8.6 1.1 0.4 1.2 1.6 256.2 

ready-to-serve, gluten free 

Cheese, parmesan, shredded 1/2 oz 58.8 3.9 0.5 5.4 2.5 10.2 0 240.4 



Kind Bars- Walnut & Date 1/2 bar(s) 85 4.5 11 1.5 0.5 0 1.5 5 



+Broccoli with Caramelized Onions & Pine 1/2 serving(s) 57.8 3.6 5.8 2.2 0.3 0 1.9 91.6 

Nuts 

+Chicken and Wild Rice Soup 1 serving(s) 346.4 1.4 68.7 16.8 0.3 8 5.8 81.2 

404 5 74 19 1 8 8 173 


1004 148 43 7 241 19 1544 







Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 



Nuts, almond butter, plain, with salt added 1/2 tbsp(s) 50.6 4.7 1.7 1.2 0.4 0 0.3 36 

Orange Juice fortified with Calcium 

1/2 cup(s) 58.5 0.1 14 0.8 0 0 0.4 2.5 

(Orange juice, chilled, includes from 

concentrate, fortified with calcium) 


Lunch (12:00 PM): 

+Egg-Tofu Salad 1 serving(s) 77.9 4.2 5.3 3.9 0.6 2.8 0.4 246.1 

Udis Gluten Free Whole Grain Bread Loaf 2 slice(s) 139.3 4 21.9 3 0 0 1 268.6 

Strawberries, raw 1 1/2 cup(s), halves 73 0.7 17.5 1.5 0 0 4.6 2.3 




Snacks, rice cakes, brown rice, multigrain 1 cake(s) 34.8 0.3 7.2 0.8 0.1 0 0.3 22.7 




1/4 cup(s) 54.1 0.4 11.2 1.3 0.1 0 0.9 2.4 

cooked) 

+Sauteed Squash 1 1/2 serving(s) 61.7 1.2 11.5 4.3 0.2 0 3.7 18.3 





387 8 23 56 2 151 5 295 

1002 123 71 3 154 15 1109 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 


Orange juice, chilled, includes from 

1/2 cup 58.5 0.1 14 0.8 0 0 0.4 2.5 

concentrate, fortified with calcium and 

vitamin D 

Udis Gluten Free Muffins- Blueberry 1/2 muffin(s) 120 4 20.5 1 1.5 30 0.5 95 

Bananas, raw 1/2 medium (7 to 7-7/8 52.5 0.2 13.5 0.6 0.1 0 1.5 0.6 

long) 


Lunch (12:00 PM): 

+Lentil and Veggie Tostadas 1 serving(s) 264.3 9.3 31.9 13.5 4.6 37.4 8.1 160.6 



Pears, raw 1 pear(s), medium 96.3 0.2 25.7 0.6 0 0 5.1 1.7 

(approx 2-1/2 per 

lb) 




+Spinach and Mandarin Salad 1 1/2 serving(s) 138.8 10.5 10.5 3 1.4 0 2.2 281.5 




396 31 12 19 10 60 2 368 

988 117 35 16 128 18 629 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 







1/2 cup(s) 59 1.4 6.8 4.8 0.9 4.9 0 71.3 


vitamin A) 


Lunch (12:00 PM): 

+Sauteed Fresh Spinach 3/4 serving(s) 69.2 5.5 3.9 3 0.8 0 2.3 84.2 

+Grilled Tuna 1 serving(s) 244.8 2.2 0 53 0.5 102 0 83.9 



Fage Total 2% Yogurt- Honey 1/2 container(s) (5.3 oz 

each container) 



95 1.3 14.5 6 0.8 2.5 0 20 

95 1 14 6 1 2 0 20 

+Baked Pork Chops with Cabbage 1/2 serving(s) 217.1 10.8 7.9 22.1 4.6 68.8 3 80.6 

+Garlic Mashed Potatoes 3/4 serving(s) 156 1.5 31.3 4.6 0.8 3.8 2.7 60.1 




373 12 39 27 5 73 6 141 

1006 77 102 11 403 11 657 




1000 Calorie - Gluten Free with Micronutrient Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 


Udis Gluten Free Granola- Original 1/3 cup(s) 6.6 1.4 0 N/A 0 N/A N/A N/A 

Fage Total 0% Yogurt- Plain 1/3 small container(s) 5.3 0 0 N/A 66 N/A N/A N/A 

(6 oz each) 



Lunch (12:00 PM): 



14 0.2 19.8 0.1 71 0 18.2 273.9 



1 tbsp(s) 1.1 0 N/A N/A 6.9 N/A N/A 19 




3 oz 0 0.9 5.1 0.9 12.8 23.5 24.7 217.7 






1/2 bar(s) 3.5 0.7 0 N/A 20 N/A N/A N/A 






+Glazed Carrots 1 1/2 serving(s) 13.1 0.5 1459.8 0.4 61.4 0.2 21 552.6 




22 2 1758 2 139 42 104 1284 

56 2347 4 447 67 251 2581 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 



3/4 cup(s) 0 0.4 0 0.3 5.5 5.5 5.5 36.6 




1/2 cup(s) N/A 0.1 75 0.6 174.7 3.1 19.7 221.4 


vitamin A) 

Brown Sugar (Sugars, brown) 1 1/2 tsp(s) unpacked 4.4 0 0 0 3.7 0.1 0.4 6 


Lunch (12:00 PM): 


1/2 serving(s) 2.4 1.5 57.8 0.5 30.4 48.3 26.7 213.9 

Sandwich 

Snacks, tortilla chips, unsalted, white corn 9 chip(s) 0.2 0.4 0.6 0.4 28.2 1.1 23.7 34.8 

Granny Smith Apple 1/2 raw, with skin N/A N/A N/A N/A N/A N/A N/A N/A 







0.6 0.5 0 0.4 37.4 0.4 38 99.9 

1 1 0 0 37 0 38 100 

Noodles, japanese, soba, cooked 3/4 cup(s) N/A 0.4 0 0.1 3.4 N/A 7.7 29.9 





3 3 180 4 53 26 60 578 

21 317 7 339 85 180 1275 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 


Syrup, maple (Syrups, maple) 1/2 tbsp(s) 6 0.1 0 0.4 6.7 0.1 1.4 20.4 

Margarine-like spread, SMART BALANCE 1/2 tbsp(s) N/A 0 100.3 0 0.2 N/A 0.1 2.2 



1/2 waffle(s) N/A 0.1 0 N/A 10 N/A N/A N/A 

Buckwheat 


1/2 cup(s) N/A 0.1 75 0.6 174.7 3.1 19.7 221.4 


vitamin A) 


12.7 0.1 15.3 0.1 59.7 0.7 13.9 234.5 



Lunch (12:00 PM): 


Black Beans Cooked without salt (Beans, 1/4 cup(s) N/A 0.9 0 0.5 11.6 0.5 30.1 152.6 


without salt) 


1 tortilla(s), medium N/A 0.4 0 0.2 45.5 N/A 16.9 40 



Cheese, colby 1 oz 0.1 0.2 74.8 0.9 194.2 4.1 7.4 36 

Strawberries, raw 1 1/4 cup(s), halves 9.3 0.8 1.9 0.3 30.4 0.8 24.7 290.7 



Fage Total 2% Yogurt- Strawberry 1/2 container (5.3 oz) 8 0 0 N/A 50 N/A N/A N/A 




Cream, sour, reduced fat, cultured 1/2 tbsp(s) 0 0 7.6 0 7.8 0.2 0.8 9.7 


1 medium (2 dia, 5 

7.4 0.8 1095.5 0.4 43.3 0.2 30.8 541.5 

without salt 

long, raw) 

+Quinoa & Smoked Tofu Salad 1 serving(s) 1.8 3.3 39 1.7 57.7 4.9 127.1 530 




9 4 1180 3 211 7 163 1095 

45 1482 6 801 17 283 2135 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 


Udis Gluten Free Whole Grain Bagels 1/2 bagel(s) 2 0.5 0 N/A 10 N/A N/A N/A 

Egg, whole, cooked, scrambled 1 large 1.1 0.7 89.1 0.6 43.3 13.7 7.3 84.2 

LOUIS RICH, Turkey Bacon 1/2 serving(s) 0.1 0.1 0 0.2 2.8 N/A 1.3 14.6 


Lunch (12:00 PM): 

Pasta, corn, cooked 1/2 cup(s) N/A 0.2 2.1 0.4 0.7 2 25.2 21.7 

Lettuce, green leaf, raw 2 cup(s), shredded 0.9 1 414.4 0.2 40.3 0.7 14.6 217.3 

Peppers, sweet, red, raw 1/4 cup(s), chopped 1.6 0.2 58.5 0.1 2.6 0 4.5 78.6 

Carrots, baby, raw 2 large 1.4 0.3 207 0.1 9.6 0.3 3 71.1 


1 1/2 tbsp(s) 1.6 0.1 N/A N/A 10.4 N/A N/A 28.5 




1/4 cup(s) 5.5 0.4 23.8 0.3 13.8 0.9 13.1 197.5 


Cheese, parmesan, shredded 1/2 oz 0.1 0.1 32.5 0.5 177.6 3.4 7.2 13.7 



Kind Bars- Walnut & Date 1/2 bar(s) 8 N/A N/A N/A N/A N/A N/A N/A 



+Broccoli with Caramelized Onions & Pine 1/2 serving(s) 1.9 0.7 17.1 0.5 35.7 1.5 21.5 216.5 

Nuts 

+Chicken and Wild Rice Soup 1 serving(s) 3.7 1.7 168.8 5.2 124 7.3 160.7 589.9 

6 2 186 6 160 9 182 806 


28 1013 8 471 30 258 1534 







Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 



Nuts, almond butter, plain, with salt added 1/2 tbsp(s) 0.4 0.3 0 0.2 21.6 0.4 24.2 60.6 


1/2 cup(s) 10.3 0.2 2.5 0.1 250.2 0.1 13.7 221.6 




Lunch (12:00 PM): 

+Egg-Tofu Salad 1 serving(s) 2.5 0.8 2.4 0.4 30.7 0.1 24.1 180 

Udis Gluten Free Whole Grain Bread Loaf 2 slice(s) 3 0.4 0 N/A 19.9 N/A N/A N/A 





Snacks, rice cakes, brown rice, multigrain 1 cake(s) N/A 0.2 0 0.2 1.9 N/A 12.3 26.5 




1/4 cup(s) 0.2 0.2 0 0.3 4.9 4.8 21 21 

cooked) 

+Sauteed Squash 1 1/2 serving(s) 8.5 1.3 35.6 1.1 55.2 0.7 62.3 929.6 





9 2 57 3 74 81 145 1829 

45 66 4 450 83 253 2723 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 



1/2 cup 10.3 0.2 2.5 0.1 250.2 0.1 13.7 221.6 


vitamin D 

Udis Gluten Free Muffins- Blueberry 1/2 muffin(s) 12 0.4 50 N/A 20 N/A N/A N/A 

Bananas, raw 1/2 medium (7 to 7-7/8 7.2 0.2 1.8 0.1 3 0.6 15.9 211.2 

long) 


Lunch (12:00 PM): 




Pears, raw 1 pear(s), medium 16.3 0.3 1.7 0.2 14.9 0.2 11.6 197.5 


lb) 




+Spinach and Mandarin Salad 1 1/2 serving(s) 7.8 2.1 344.5 0.7 78.1 1.3 60.3 496.8 




8 4 354 3 88 16 80 812 

59 648 5 575 22 168 1820 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 



Blueberries, raw 1/4 cup(s) 3.6 0.1 1.1 0.1 2.2 0 2.2 27.9 




1/2 cup(s) N/A 0.1 75 0.6 174.7 3.1 19.7 221.4 


vitamin A) 


Lunch (12:00 PM): 

+Sauteed Fresh Spinach 3/4 serving(s) 0.4 2.9 499.5 0.6 105.5 1.1 84.1 594.3 

+Grilled Tuna 1 serving(s) 0 1.7 40.8 1.2 36.4 82.7 113.3 1006.4 







14.5 0 0 N/A 50 N/A N/A N/A 

14 0 0 0 50 0 0 0 

+Baked Pork Chops with Cabbage 1/2 serving(s) 3.8 1.2 39.8 1.9 125.1 30 41 542.9 

+Garlic Mashed Potatoes 3/4 serving(s) 3.6 1.1 13.8 0.7 52 2 45.7 867.5 




7 2 54 3 177 32 87 1410 

31 760 6 604 133 325 3475 




Baked Pork Chops with Cabbage 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 pork chops. 


1 Serving = 1 pork chop. 

Ingredients: 

Black Pepper 

Boneless Pork Chops 

Cabbage, raw 

Caraway Seed 

Cheese, swiss 

Half and Half 

Olive Oil 

Paprika 

Thyme 

1 dash(s) 

4 chop(s) (6 oz) 

1 head, medium (about 5-3/4 dia) 

1 tsp(s) 


1/2 cup(s) 

2 tsp(s) 

1/2 tsp(s) 


Instructions: 

Preheat oven to 350 ° F. 

Bring a large pot of water to a boil over medium-high heat. Add chopped cabbage and cook until soft, 4-5 minutes. Drain and dry 

well. 

Season pork chops with pepper. Heat oil in large, oven proof skillet over high heat. Add the pork chops and cook until browned, 

1-2 minutes. 

Remove from skillet. 

Discard any fat in the skillet. Heat the skillet over low heat. Stir in the cabbage, half-and-half, caraway seeds, paprika, and thyme. 

Cook, stirring, until heated thoroughly, about 1 minute. 

Remove from heat. 

Arrange the pork chops over the cabbage. 

Sprinkle with Swiss cheese. 

Bake until meat has reached an internal temperature of 160° F, approximately 25 minutes for medium-well. 

Tip: 

Marjoram may be used instead of Thyme. Sweet Hungarian paprika may also be used instead of paprika for added flavor. 


Calories: 

Fat: 


Protein: 

434 kCal 

22 grams 

16 grams 

44 grams 








Beef and Veggie Stir-Fry - Gluten Free 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Olive Oil 


Top Sirloin 


1 tbsp(s) 

1/4 cup(s) 

16 oz 

Instructions: 





stir fry to desired doneness. 



Tip: 



Calories: 

Fat: 


Protein: 

319 kCal 

18 grams 

12 grams 

26 grams 









Pine Nuts 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Broccoli, raw 


Olive Oil 

Onions, raw 

Salt 


1 tsp(s) 


3 tbsp(s) 

2 tsp(s) 


1/4 tsp(s) 

2 tsp(s) 

Instructions: 








Calories: 

Fat: 


Protein: 

116 kCal 

7 grams 

12 grams 

4 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Celery, raw 


Cornstarch 


Nonfat Milk 

Onions, raw 

Raw Carrots 

Water 



3 oz 

2 tbsp(s) 

2 cube(s) 

2 cup(s) 



7 1/4 cup(s) 

4 cup(s) 

Instructions: 






Calories: 

Fat: 


Protein: 

346 kCal 

1 grams 

69 grams 

17 grams 








Egg-Tofu Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Celery, raw 

Garlic, raw 

Ground Turmeric 

Miracle Whip Light 

MORI-NU, Tofu, silken, soft 



Onions, raw 

Salt 

2 dash(s) 

1 stalk(s), large (11-12 long) 


1/2 tsp(s) 

4 tbsp(s) 

16 oz 

2 tbsp(s) 

5 spray(s) 

1/4 medium (2-1/2 dia) 

1 dash(s) 

Instructions: 

Drain excess water from Tofu and crumble. Spray pan with cooking spray and then sauté tofu briefly. Drain excess water if 

necessary. Chop vegetables. Mix with remaining ingredients. 


Calories: 

Fat: 


Protein: 

78 kCal 

4 grams 

5 grams 

4 grams 








Fillet Mignon 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Black Pepper 

Garlic Powder 


Olive Oil 

Red Tomatoes 




1/2 tsp(s) 

1/4 tsp(s) 

1 1/2 tsp(s) 

2 tsp(s) 


1 1/2 tsp(s) 

1 tbsp(s) 

Instructions: 


Chop tomato. 





minutes. 



Calories: 

Fat: 


Protein: 

515 kCal 

42 grams 

3 grams 

31 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Garlic, raw 


2 tsp(s) 

Instructions: 


Mince garlic. 




Calories: 

Fat: 


Protein: 

271 kCal 

6 grams 

0 grams 

50 grams 








Garlic Mashed Potatoes 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Butter, whipped, with salt 

Garlic, raw 

Lowfat Buttermilk 

Red Potatoes 

1 dash(s) 

1 tbsp(s) 


1 cup(s) 

4 potato large (3 to 4-1/4 dia) 

Instructions: 

Place potatoes and garlic in a large pan and cover with water. Bring potatoes to a boil over high heat then reduce heat to low, 

cover and simmer until tender and fall apart when cut with a knife, about 25-30 minutes. 

In a small skillet or saucepan over low heat, melt butter until it begins to brown, about 1 minute. Stir in the buttermilk and heat 

through, but do not boil or the milk will curdle. 

Drain the potatoes and mash with electric mixer. When smooth, blend in the buttermilk and browned butter. Pepper to taste. 

Tip: 

Buttermilk is very sensitive to heat. When cooking monitor closely. 


Calories: 

Fat: 


Protein: 

208 kCal 

2 grams 

42 grams 

6 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Garlic, raw 

Green Onions 



Olive Oil 

Orange zest 

Oranges 

Raw Carrots 

Salmon - Raw 

1/4 tsp(s) 



1/2 tsp(s) 


4 tsp(s) 

2 tsp(s) 




Instructions: 




combine. 










Tip: 



Calories: 

Fat: 


Protein: 

200 kCal 

8 grams 

14 grams 

20 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Brown Sugar 

Margarine 

Raw Carrots 


1 tbsp(s) 

16 oz 

Instructions: 






Add carrots. 




Calories: 

Fat: 


Protein: 

72 kCal 

2 grams 

14 grams 

1 grams 








Grilled Tuna 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 Fillets. 


1 Serving = 1 Fillet. 

Ingredients: 

Black Pepper 

Fresh Tuna - Raw 

1 dash(s) 


Instructions: 

Slice Tuna into four 8 ounce fillets. 

Preheat grill. 

Sprinkle 1/4 teaspoon pepper over steaks. 

Place on grill rack coated with cooking spray; grill 4 minutes on each side or until done. 

Tip: 

Goes great with Mango Salsa Topping. 


Calories: 

Fat: 


Protein: 

245 kCal 

2 grams 

0 grams 

53 grams 








Lentil and Veggie Tostadas 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 tostadas. 


1 Serving = 1 tostada. 

Ingredients: 

Cheese, monterey 

Cilantro 


Garlic, raw 

Lentils, mature seeds, cooked, boiled, without salt 

Mixed Vegetables Cooked 

Onions, raw 

Tostada Shell 

Water 


1 tbsp(s) 

1/2 tsp(s) 


1 cup(s) 

2 cup(s) 


4 shell 

1 3/4 cup(s) 

Instructions: 

Stir together water, lentils, onion, cilantro, cumin and garlic in a medium saucepan. Cover and bring to a boil, reduce heat and 

simmer for 12-15 minutes. Use a fork to mash the cooked lentils. Cook vegetables per package instructions. 

Spread lentil mixture onto shells; top with vegetables and cheese. Place on baking sheet. Broil about 2 minutes or until cheese 

melts. 

Tip: 

Type of cheese may vary depending on choice. 

Vegetables such as broccoli, tomato, zucchini and yellow summer squash are most desired for flavor. 


Calories: 

Fat: 


Protein: 

264 kCal 

9 grams 

32 grams 

14 grams 








Mustard Tuna Salad Gluten Free 

Sandwich 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Spinach, raw 

Tomatoes 




1 leaf(s) 

1 tsp(s) 

1/2 cup(s) 


4 oz 

2 slice(s) 

1 tbsp(s) 

Instructions: 

Drain tuna 



Tip: 



Calories: 

Fat: 


Protein: 

296 kCal 

6 grams 

26 grams 

33 grams 








Quinoa & Smoked Tofu Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


Garlic, raw 

Lemon Juice 

Mint Leaves 

Olive Oil 

Parsley, raw 

Quinoa, uncooked 

Red Tomatoes 

Salt 

Tofu (Soy Bean Curd), Smoked, As Purchased 

Water 


1/4 tsp(s) 

1 cup(s) slices 


3/4 cup(s) 

1/2 cup(s) 

3 tbsp(s) 

1/2 cup(s) 

1 cup(s) 


1/2 tsp(s) 

7 oz 

2 cup(s) 


Instructions: 

1.Bring water and 1/2 teaspoon salt to a boil in a medium saucepan. Add quinoa and return to a boil. Reduce to a simmer, cover 

and cook until the water has been absorbed, 15 to 20 minutes. Spread the quinoa on a baking sheet to cool for 10 minutes. 

2.Meanwhile, whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the cooled quinoa, 

tofu, bell pepper, tomatoes, cucumber, parsley and mint; toss well to combine. 

Tip: 

Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoas natural, bitter protective 

covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets. 

Precooked “baked tofu” is firmer than water-packed tofu and comes in a wide variety of flavors. You might also like flavored baked 

tofu on a sandwich or in a stir-fry. 


Calories: 

Fat: 


Protein: 

246 kCal 

12 grams 

25 grams 

11 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Olive Oil 

Spinach, raw 

1 tbsp(s) 


Instructions: 





Tip: 



Calories: 

Fat: 


Protein: 

92 kCal 

8 grams 

5 grams 

4 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Zucchini 

2 spray(s) 



Instructions: 



Tip: 



Calories: 

Fat: 


Protein: 

41 kCal 

1 grams 

8 grams 

3 grams 








Spinach and Mandarin Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Salad dressing, sesame seed dressing, regular 

Spinach, raw 

Tangerines, (mandarin oranges), canned, juice pack 

2 tbsp(s) 

3 cup(s) 

3 oz 

Instructions: 

Combine sesame dressing with 1 tablespoon juice from oranges. 

Add spinach and mandarin oranges and toss. 


Calories: 

Fat: 


Protein: 

92 kCal 

7 grams 

7 grams 

2 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie - Gluten Free 








Amount 

Tortillas, ready-to-bake or -fry, corn, without added salt 1 tortilla(s), medium (approx 6 dia) 

Tostada Shell 4 shell 

Udis Gluten Free Muffins- Blueberry 1/2 muffin(s) 

Udis Gluten Free Whole Grain Bagels 1 bagel(s) 

Udis Gluten Free Whole Grain Bread Loaf 2 slice(s) 


Vans Gluten/Wheat Free Waffles- Buckwheat 1/2 waffle(s) 



Amount 



Amount 


Amount 

Cream of Rice Cereal 3/4 cup(s) 

Amount 



Noodles, japanese, soba, cooked 3/4 cup(s) 

Pasta, corn, cooked 1/2 cup(s) 

Quinoa, uncooked 1 cup(s) 

Rice, brown, medium-grain, cooked 1/2 cup(s) 

Udis Gluten Free Granola- Original 1/3 cup(s) 


Amount 

Butter, whipped, with salt 1 tbsp(s) 


Cheese, colby 1 oz 

Cheese, monterey 3/4 cup(s), shredded 

Cheese, parmesan, shredded 1/2 oz 

Cheese, swiss 1/2 cup(s), shredded 

Cream, sour, reduced fat, cultured 1/2 tbsp(s) 


Fage Total 0% Yogurt- Plain 1/3 small container(s) (6 oz each) 

Fage Total 2% Yogurt- Honey 1/2 container(s) (5.3 oz each container) 

Fage Total 2% Yogurt- Strawberry 1/2 container (5.3 oz) 

Half and Half 1/2 cup(s) 

Lowfat Buttermilk 1 cup(s) 

Lowfat Milk (1%) 1 1/2 cup(s) 


Amount 

Italian Dressing Gluten Free 2 1/2 tbsp(s) 


Shopping List 

Page: 2 

Date: 2/15/2019 



Amount 


Margarine-like spread, SMART BALANCE Light Buttery Spread 1/2 tbsp(s) 

Miracle Whip Light 4 tbsp(s) 




Salad dressing, sesame seed dressing, regular 2 tbsp(s) 


Amount 

Fresh Tuna - Raw 4 fillet (8 oz) 




Amount 

Bananas, raw 1/2 medium (7 to 7-7/8 long) 

Blueberries, raw 1 1/2 cup(s) 

Granny Smith Apple 1/2 raw, with skin 

Lemon Juice 3/4 cup(s) 

Orange 3/4 cup(s) sections, without membranes 

Orange Juice fortified with Calcium 1/2 cup(s) 

Orange juice, chilled, includes from concentrate, fortified with calcium and 1/2 cup 

vitamin D 



Oranges, raw, navels 1 cup(s) sections, without membranes 

Pears, raw 1 pear(s), medium (approx 2-1/2 per lb) 


Tangerines, (mandarin oranges), canned, juice pack 3 oz 


Amount 


Lentils, mature seeds, cooked, boiled, without salt 1 cup(s) 

MORI-NU, Tofu, silken, soft 16 oz 







Amount 

Nuts, almond butter, plain, with salt added 1/2 tbsp(s) 

Nuts, almonds unsalted 1/2 oz (24 whole kernels per oz) 


Amount 

Boneless Pork Chops 4 chop(s) (6 oz) 

Amount 




Amount 


Shopping List 

Page: 3 

Date: 2/15/2019 


Food (Snacks) 

Food (Snacks) 



Food (Sweets) 

Amount 


Amount 

Kind Bars Plus- Almond Walnut Macadamia + Protein 1/2 bar(s) 

Kind Bars- Walnut & Date 1/2 bar(s) 

Snacks, rice cakes, brown rice, multigrain 1 cake(s) 

Snacks, tortilla chips, unsalted, white corn 9 chip(s) 

Amount 


Sauce, pasta, spaghetti/marinara, ready-to-serve, gluten free 1/4 cup(s) 






Amount 


Black Pepper 2 tsp(s) 

Caraway Seed 1 tsp(s) 

Cumin Seed (ground) 1/2 tsp(s) 

Garlic Powder 1/4 tsp(s) 


Ground Turmeric 1/2 tsp(s) 

Mint Leaves 1/2 cup(s) 


Mustard, dijon 1 1/2 tsp(s) 

Paprika 1/2 tsp(s) 


Salt 1 dash(s) 


Thyme 1 tsp(s), leaves 



Amount 


Brown Sugar 1 1/2 tsp(s) unpacked 

Syrup, maple 1/2 tbsp(s) 

Amount 


Cabbage, raw 1 head, medium (about 5-3/4 dia) 

Carrots, baby, raw 2 large 

Celery, raw 1 stalk(s), large (11-12 long) 


Cilantro 1 tbsp(s) 

Cucumber, with peel, raw 1 cup(s) slices 



Shopping List 

Page: 4 

Date: 2/15/2019 



Amount 






Mixed Vegetables Cooked 2 cup(s) 




Parsley, raw 1/2 cup(s) 

Peppers, sweet, red, raw 1/4 cup(s), chopped 




Red Potatoes 4 potato large (3 to 4-1/4 dia) 

Red Tomatoes 1 cup(s) cherry tomatoes 






Sweet potato, cooked, baked in skin, without salt 1 medium (2 dia, 5 long, raw) 

Tofu (Soy Bean Curd), Smoked, As Purchased 7 oz 








Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie - Gluten Free 

# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 

Calories 1003 kcal - - - 



Protein 60.2 g - - - 






Iron, Fe 7.2 mg 8 mg 45 mg 90.4% 

Vitamin A, IU 16671.8 IU - - - 

Vitamin A, RAE 947.6 700 3000 - 


Zinc, Zn 5.6 mg 11 mg 40 mg 51.3% 

Iodine 0.2 mcg 150 mcg 1100 mcg 0.1% 













Vitamin E 0 mg_ATE 15 mg_ATE 1000 0% 

mg_ATE 


Vitamin B-12 2 mcg 2 mcg - 99.8% 




Thiamin 0.8 mg 1 mg - 75.3% 









Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 



Folate, total 263.8 mcg 400 mcg 1000 mcg 66% 



22:1 t 0 g - - - 


18:2 t,t 0 g - - - 

18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

20:4 n-6 0 g - - - 

21:5 0 g - - - 

22:4 0 g - - - 






Lysine 4.1 g - - - 





Valine 2.8 g - - - 








Serine 2.3 g - - - 








Starch 7.8 g - - - 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 







Water 783.3 g 4 g - - 



Energy 3387.7 kj - - - 

18:3i 0 g - - - 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 





yolks. 

0 50 100 150 200 250 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Iodine 0.2 mcg 150 mcg 1100 mcg 0.1% Sources of Iodine are iodized salt, sea 

vegetables, yogurt, fish, cow's milk, eggs, 

and strawberries, and mozzarella cheese. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 

Vitamin E 0 mg_ATE 15 mg_ATE 1000 

mg_ATE 

0% Sources for Vitamin E are vegetable oil, 



vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Vitamin B-12 2 mcg 2 mcg - 99.8% Sources for B-12 are animal products, 


dairy foods. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 







0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 

Folate, total 263.8 mcg 400 mcg 1000 mcg 66% Sources for Folate are green leafy 



0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




1000 Calorie - Gluten Free Summary 


Page: 

Date: 

1 





Fat: 29.1% 

Fat: 33 grams 










47.4% 

23.5% 

29.1% 

Legend 

Protein 

Carbohydrates 

Fat 

This gluten free meal plan provides 7 days of quick and easy to follow recipes as well as readily available gluten free products 

from your local grocery or natural food store. The plan provides approximately 50% carbohydrate, 20% protein and 30% or less of 

fat and is also high in fiber. All the items listed can be found as gluten free products, but please check the manufactures label for 

the item(s) you purchase to ensure it is gluten free. At this calorie level it is recommended you take a gluten free 

multivitamin/mineral supplement. As always, you should consult with your doctor or a registered dietitian if you have specific 






Page: 

Date: 

1 

2/15/2019 

Day 1: 


Udis Gluten Free Granola- Original 



Lunch (12:00 PM): 

Spinach, raw 







Kind Bars Plus- Almond Walnut Macadamia + Protein 







Fat: 29 grams 






1/3 cup(s) 

1/3 small container(s) (6 oz each) 


4 cup(s) 

1 cup(s) sections, without membranes 

1 tbsp(s) 

3 oz 

1/2 bar(s) 

1/2 cup(s) 

1 serving(s) 










Page: 

Date: 

2 

2/15/2019 

Day 2: 


Cream of Rice Cereal (Cereals, CREAM OF RICE, cooked with 

water, without salt) 




Brown Sugar (Sugars, brown) 

Lunch (12:00 PM): 

+Mustard Tuna Salad Gluten Free Sandwich 

Snacks, tortilla chips, unsalted, white corn 






+Beef and Veggie Stir-Fry - Gluten Free 



Fat: 34 grams 






3/4 cup(s) 

3/4 cup(s) 

1/2 cup(s) 

1 1/2 tsp(s) unpacked 


9 chip(s) 

1/2 raw, with skin 


3/4 cup(s) 

1 serving(s) 









Page: 

Date: 

3 

2/15/2019 

Day 3: 




Vans Gluten/Wheat Free Waffles- Buckwheat 




Lunch (12:00 PM): 

Spinach, raw 




Cheese, colby 



Fage Total 2% Yogurt- Strawberry 








Fat: 36 grams 






1/2 tbsp(s) 

1/2 tbsp(s) 

1/2 waffle(s) 

1/2 cup(s) 

3/4 cup(s) sections, without membranes 

1/4 cup(s) 

1/4 cup(s) 


1 oz 


1/2 container (5.3 oz) 

1/2 oz 

1/2 tbsp(s) 

1 medium (2 dia, 5 long, raw) 

1 serving(s) 









Page: 

Date: 

4 

2/15/2019 

Day 4: 





Lunch (12:00 PM): 

Pasta, corn, cooked 






Sauce, pasta, spaghetti/marinara, ready-to-serve, gluten free 



Kind Bars- Walnut & Date 






Fat: 29 grams 






1/2 bagel(s) 

1 large 


1/2 cup(s) 



2 large 

1 1/2 tbsp(s) 

1/4 cup(s) 

1/2 oz 

1/2 bar(s) 


1 serving(s) 









Page: 

Date: 

5 

2/15/2019 

Day 5: 



Nuts, almond butter, plain, with salt added 



Lunch (12:00 PM): 






Snacks, rice cakes, brown rice, multigrain 







Fat: 27 grams 






1/2 bagel(s) 

1/2 tbsp(s) 

1/2 cup(s) 

1 serving(s) 

2 slice(s) 


1/2 cup(s) 

1 cake(s) 

1/4 cup(s) 


1 serving(s) 









Page: 

Date: 

6 

2/15/2019 

Day 6: 


Orange juice, chilled, includes from concentrate, fortified with 

calcium and vitamin D 

Udis Gluten Free Muffins- Blueberry 

Bananas, raw 

Lunch (12:00 PM): 



Pears, raw 






Fat: 45 grams 






1/2 cup 

1/2 muffin(s) 

1/2 medium (7 to 7-7/8 long) 

1 serving(s) 












Page: 

Date: 

7 

2/15/2019 

Day 7: 








Lunch (12:00 PM): 


+Grilled Tuna 




+Baked Pork Chops with Cabbage 




Fat: 32 grams 







1/4 cup(s) 


1 large 

1/2 cup(s) 


1 serving(s) 

1/2 container(s) (5.3 oz each container) 











Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 


Udis Gluten Free Granola- Original 1/3 cup(s) 171.6 6.6 23.8 4 0.7 0 2.6 0 

Fage Total 0% Yogurt- Plain 1/3 small container(s) 

33 0 6.3 4.3 0 0 0 16.5 

(6 oz each) 



Lunch (12:00 PM): 

Spinach, raw 4 cup(s) 27.6 0.5 4.4 3.4 0.1 0 2.6 94.8 


80.8 0.2 20.7 1.5 0 0 3.6 1.6 



1 tbsp(s) 10.2 0.1 1.8 0.2 0.1 0.5 0.1 214.8 




3 oz 140.3 3 0 26.4 0.9 72.3 0 62.9 






1/2 bar(s) 105 7.5 7 5 1 0 1.5 15 






+Glazed Carrots 1 1/2 serving(s) 108 2.5 21.4 1.6 0.5 0 4.8 170.7 




417 11 58 23 2 44 10 254 

1010 128 69 5 117 22 661 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 



3/4 cup(s) 95.2 0.2 20.9 1.6 0 0 0.2 1.8 




1/2 cup(s) 59 1.4 6.8 4.8 0.9 4.9 0 71.3 


vitamin A) 

Brown Sugar (Sugars, brown) 1 1/2 tsp(s) unpacked 17.1 0 4.4 0 0 0 0 1.3 


Lunch (12:00 PM): 


1/2 serving(s) 147.9 2.8 13 16.6 0.2 17 1.1 279.5 

Sandwich 

Snacks, tortilla chips, unsalted, white corn 9 chip(s) 81.5 3.8 10.6 1.3 0.4 0 0.9 2.4 

Granny Smith Apple 1/2 raw, with skin 55.9 0.3 14.5 0.2 0.1 0 2.6 0 







81.5 7 3.1 3 0.5 0 1.7 0.1 

82 7 3 3 1 0 2 0 

Noodles, japanese, soba, cooked 3/4 cup(s) 84.6 0.1 18.3 4.3 0 0 N/A 51.3 





404 18 31 31 6 53 3 834 

1004 120 59 8 75 12 1191 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 






1/2 waffle(s) 60 1.8 10.5 0.5 0.2 0 0.7 92.5 

Buckwheat 


1/2 cup(s) 59 1.4 6.8 4.8 0.9 4.9 0 71.3 


vitamin A) 


63.8 0.3 16 1 0 0 3.3 0 



Lunch (12:00 PM): 




without salt) 


1 tortilla(s), medium 57.7 0.6 12.1 1.5 0.1 0 1.4 2.9 



Cheese, colby 1 oz 111.7 9.1 0.7 6.7 5.7 26.9 0 171.2 




Fage Total 2% Yogurt- Strawberry 1/2 container (5.3 oz) 70 1.3 8.5 6 0.8 2.5 0 20 




Cream, sour, reduced fat, cultured 1/2 tbsp(s) 10.1 0.9 0.3 0.2 0.6 2.9 0 3.1 


1 medium (2 dia, 5 102.6 0.2 23.6 2.3 0 0 3.8 41 

without salt 

long, raw) 





416 18 49 17 5 18 7 590 

1007 136 42 14 52 21 998 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 






Lunch (12:00 PM): 

Pasta, corn, cooked 1/2 cup(s) 88.2 0.5 19.5 1.8 0.1 0 3.4 0 

Lettuce, green leaf, raw 2 cup(s), shredded 16.8 0.2 3.1 1.5 0 0 1.5 31.4 

Peppers, sweet, red, raw 1/4 cup(s), chopped 11.5 0.1 2.2 0.4 0 0 0.8 1.5 

Carrots, baby, raw 2 large 10.5 0 2.5 0.2 0 0 0.9 23.4 


1 1/2 tbsp(s) 15.3 0.2 2.7 0.3 0.1 0.7 0.2 322.2 




1/4 cup(s) 54.4 1.7 8.6 1.1 0.4 1.2 1.6 256.2 


Cheese, parmesan, shredded 1/2 oz 58.8 3.9 0.5 5.4 2.5 10.2 0 240.4 



Kind Bars- Walnut & Date 1/2 bar(s) 85 4.5 11 1.5 0.5 0 1.5 5 




Nuts 

+Chicken and Wild Rice Soup 1 serving(s) 346.4 1.4 68.7 16.8 0.3 8 5.8 81.2 

404 5 74 19 1 8 8 173 


1004 148 43 7 241 19 1544 







Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 



Nuts, almond butter, plain, with salt added 1/2 tbsp(s) 50.6 4.7 1.7 1.2 0.4 0 0.3 36 


1/2 cup(s) 58.5 0.1 14 0.8 0 0 0.4 2.5 




Lunch (12:00 PM): 


Udis Gluten Free Whole Grain Bread Loaf 2 slice(s) 139.3 4 21.9 3 0 0 1 268.6 





Snacks, rice cakes, brown rice, multigrain 1 cake(s) 34.8 0.3 7.2 0.8 0.1 0 0.3 22.7 




1/4 cup(s) 54.1 0.4 11.2 1.3 0.1 0 0.9 2.4 

cooked) 

+Sauteed Squash 1 1/2 serving(s) 61.7 1.2 11.5 4.3 0.2 0 3.7 18.3 





387 8 23 56 2 151 5 295 

1002 123 71 3 154 15 1109 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 



1/2 cup 58.5 0.1 14 0.8 0 0 0.4 2.5 


vitamin D 

Udis Gluten Free Muffins- Blueberry 1/2 muffin(s) 120 4 20.5 1 1.5 30 0.5 95 

Bananas, raw 1/2 medium (7 to 7-7/8 52.5 0.2 13.5 0.6 0.1 0 1.5 0.6 

long) 


Lunch (12:00 PM): 






lb) 








396 31 12 19 10 60 2 368 

988 117 35 16 128 18 629 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 







1/2 cup(s) 59 1.4 6.8 4.8 0.9 4.9 0 71.3 


vitamin A) 


Lunch (12:00 PM): 









95 1.3 14.5 6 0.8 2.5 0 20 

95 1 14 6 1 2 0 20 

+Baked Pork Chops with Cabbage 1/2 serving(s) 217.1 10.8 7.9 22.1 4.6 68.8 3 80.6 

+Garlic Mashed Potatoes 3/4 serving(s) 156 1.5 31.3 4.6 0.8 3.8 2.7 60.1 




373 12 39 27 5 73 6 141 

1006 77 102 11 403 11 657 





Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 


Udis Gluten Free Granola- Original 1/3 cup(s) 6.6 1.4 0 N/A 0 N/A N/A N/A 

Fage Total 0% Yogurt- Plain 1/3 small container(s) 5.3 0 0 N/A 66 N/A N/A N/A 

(6 oz each) 



Lunch (12:00 PM): 



14 0.2 19.8 0.1 71 0 18.2 273.9 







3 oz 0 0.9 5.1 0.9 12.8 23.5 24.7 217.7 






1/2 bar(s) 3.5 0.7 0 N/A 20 N/A N/A N/A 






+Glazed Carrots 1 1/2 serving(s) 13.1 0.5 1459.8 0.4 61.4 0.2 21 552.6 




22 2 1758 2 139 42 104 1284 

56 2347 4 447 67 251 2581 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 



3/4 cup(s) 0 0.4 0 0.3 5.5 5.5 5.5 36.6 




1/2 cup(s) N/A 0.1 75 0.6 174.7 3.1 19.7 221.4 


vitamin A) 

Brown Sugar (Sugars, brown) 1 1/2 tsp(s) unpacked 4.4 0 0 0 3.7 0.1 0.4 6 


Lunch (12:00 PM): 


1/2 serving(s) 2.4 1.5 57.8 0.5 30.4 48.3 26.7 213.9 

Sandwich 

Snacks, tortilla chips, unsalted, white corn 9 chip(s) 0.2 0.4 0.6 0.4 28.2 1.1 23.7 34.8 

Granny Smith Apple 1/2 raw, with skin N/A N/A N/A N/A N/A N/A N/A N/A 







0.6 0.5 0 0.4 37.4 0.4 38 99.9 

1 1 0 0 37 0 38 100 

Noodles, japanese, soba, cooked 3/4 cup(s) N/A 0.4 0 0.1 3.4 N/A 7.7 29.9 





3 3 180 4 53 26 60 578 

21 317 7 339 85 180 1275 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 






1/2 waffle(s) N/A 0.1 0 N/A 10 N/A N/A N/A 

Buckwheat 


1/2 cup(s) N/A 0.1 75 0.6 174.7 3.1 19.7 221.4 


vitamin A) 


12.7 0.1 15.3 0.1 59.7 0.7 13.9 234.5 



Lunch (12:00 PM): 




without salt) 


1 tortilla(s), medium N/A 0.4 0 0.2 45.5 N/A 16.9 40 



Cheese, colby 1 oz 0.1 0.2 74.8 0.9 194.2 4.1 7.4 36 




Fage Total 2% Yogurt- Strawberry 1/2 container (5.3 oz) 8 0 0 N/A 50 N/A N/A N/A 




Cream, sour, reduced fat, cultured 1/2 tbsp(s) 0 0 7.6 0 7.8 0.2 0.8 9.7 


1 medium (2 dia, 5 

7.4 0.8 1095.5 0.4 43.3 0.2 30.8 541.5 

without salt 

long, raw) 





9 4 1180 3 211 7 163 1095 

45 1482 6 801 17 283 2135 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 






Lunch (12:00 PM): 

Pasta, corn, cooked 1/2 cup(s) N/A 0.2 2.1 0.4 0.7 2 25.2 21.7 

Lettuce, green leaf, raw 2 cup(s), shredded 0.9 1 414.4 0.2 40.3 0.7 14.6 217.3 

Peppers, sweet, red, raw 1/4 cup(s), chopped 1.6 0.2 58.5 0.1 2.6 0 4.5 78.6 

Carrots, baby, raw 2 large 1.4 0.3 207 0.1 9.6 0.3 3 71.1 


1 1/2 tbsp(s) 1.6 0.1 N/A N/A 10.4 N/A N/A 28.5 




1/4 cup(s) 5.5 0.4 23.8 0.3 13.8 0.9 13.1 197.5 


Cheese, parmesan, shredded 1/2 oz 0.1 0.1 32.5 0.5 177.6 3.4 7.2 13.7 



Kind Bars- Walnut & Date 1/2 bar(s) 8 N/A N/A N/A N/A N/A N/A N/A 




Nuts 

+Chicken and Wild Rice Soup 1 serving(s) 3.7 1.7 168.8 5.2 124 7.3 160.7 589.9 

6 2 186 6 160 9 182 806 


28 1013 8 471 30 258 1534 







Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 



Nuts, almond butter, plain, with salt added 1/2 tbsp(s) 0.4 0.3 0 0.2 21.6 0.4 24.2 60.6 


1/2 cup(s) 10.3 0.2 2.5 0.1 250.2 0.1 13.7 221.6 




Lunch (12:00 PM): 


Udis Gluten Free Whole Grain Bread Loaf 2 slice(s) 3 0.4 0 N/A 19.9 N/A N/A N/A 





Snacks, rice cakes, brown rice, multigrain 1 cake(s) N/A 0.2 0 0.2 1.9 N/A 12.3 26.5 




1/4 cup(s) 0.2 0.2 0 0.3 4.9 4.8 21 21 

cooked) 

+Sauteed Squash 1 1/2 serving(s) 8.5 1.3 35.6 1.1 55.2 0.7 62.3 929.6 





9 2 57 3 74 81 145 1829 

45 66 4 450 83 253 2723 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 



1/2 cup 10.3 0.2 2.5 0.1 250.2 0.1 13.7 221.6 


vitamin D 

Udis Gluten Free Muffins- Blueberry 1/2 muffin(s) 12 0.4 50 N/A 20 N/A N/A N/A 

Bananas, raw 1/2 medium (7 to 7-7/8 7.2 0.2 1.8 0.1 3 0.6 15.9 211.2 

long) 


Lunch (12:00 PM): 






lb) 








8 4 354 3 88 16 80 812 

59 648 5 575 22 168 1820 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 







1/2 cup(s) N/A 0.1 75 0.6 174.7 3.1 19.7 221.4 


vitamin A) 


Lunch (12:00 PM): 

+Sauteed Fresh Spinach 3/4 serving(s) 0.4 2.9 499.5 0.6 105.5 1.1 84.1 594.3 








14.5 0 0 N/A 50 N/A N/A N/A 

14 0 0 0 50 0 0 0 

+Baked Pork Chops with Cabbage 1/2 serving(s) 3.8 1.2 39.8 1.9 125.1 30 41 542.9 

+Garlic Mashed Potatoes 3/4 serving(s) 3.6 1.1 13.8 0.7 52 2 45.7 867.5 




7 2 54 3 177 32 87 1410 

31 760 6 604 133 325 3475 




Baked Pork Chops with Cabbage 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 pork chops. 


1 Serving = 1 pork chop. 

Ingredients: 

Black Pepper 


Cabbage, raw 

Caraway Seed 

Cheese, swiss 

Half and Half 

Olive Oil 

Paprika 

Thyme 

1 dash(s) 


1 head, medium (about 5-3/4 dia) 

1 tsp(s) 


1/2 cup(s) 

2 tsp(s) 

1/2 tsp(s) 


Instructions: 


Bring a large pot of water to a boil over medium-high heat. Add chopped cabbage and cook until soft, 4-5 minutes. Drain and dry 

well. 

Season pork chops with pepper. Heat oil in large, oven proof skillet over high heat. Add the pork chops and cook until browned, 

1-2 minutes. 

Remove from skillet. 

Discard any fat in the skillet. Heat the skillet over low heat. Stir in the cabbage, half-and-half, caraway seeds, paprika, and thyme. 

Cook, stirring, until heated thoroughly, about 1 minute. 


Arrange the pork chops over the cabbage. 

Sprinkle with Swiss cheese. 

Bake until meat has reached an internal temperature of 160° F, approximately 25 minutes for medium-well. 

Tip: 

Marjoram may be used instead of Thyme. Sweet Hungarian paprika may also be used instead of paprika for added flavor. 


Calories: 

Fat: 


Protein: 

434 kCal 

22 grams 

16 grams 

44 grams 








Beef and Veggie Stir-Fry - Gluten Free 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Olive Oil 


Top Sirloin 


1 tbsp(s) 

1/4 cup(s) 

16 oz 

Instructions: 





stir fry to desired doneness. 



Tip: 



Calories: 

Fat: 


Protein: 

319 kCal 

18 grams 

12 grams 

26 grams 









Pine Nuts 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Broccoli, raw 


Olive Oil 

Onions, raw 

Salt 


1 tsp(s) 


3 tbsp(s) 

2 tsp(s) 


1/4 tsp(s) 

2 tsp(s) 

Instructions: 








Calories: 

Fat: 


Protein: 

116 kCal 

7 grams 

12 grams 

4 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Celery, raw 


Cornstarch 


Nonfat Milk 

Onions, raw 

Raw Carrots 

Water 



3 oz 

2 tbsp(s) 

2 cube(s) 

2 cup(s) 



7 1/4 cup(s) 

4 cup(s) 

Instructions: 






Calories: 

Fat: 


Protein: 

346 kCal 

1 grams 

69 grams 

17 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Celery, raw 

Garlic, raw 






Onions, raw 

Salt 

2 dash(s) 



1/2 tsp(s) 

4 tbsp(s) 

16 oz 

2 tbsp(s) 

5 spray(s) 

1/4 medium (2-1/2 dia) 

1 dash(s) 

Instructions: 




Calories: 

Fat: 


Protein: 

78 kCal 

4 grams 

5 grams 

4 grams 








Fillet Mignon 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Black Pepper 

Garlic Powder 


Olive Oil 

Red Tomatoes 




1/2 tsp(s) 

1/4 tsp(s) 

1 1/2 tsp(s) 

2 tsp(s) 


1 1/2 tsp(s) 

1 tbsp(s) 

Instructions: 


Chop tomato. 





minutes. 



Calories: 

Fat: 


Protein: 

515 kCal 

42 grams 

3 grams 

31 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Garlic, raw 


2 tsp(s) 

Instructions: 


Mince garlic. 




Calories: 

Fat: 


Protein: 

271 kCal 

6 grams 

0 grams 

50 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


Garlic, raw 


Red Potatoes 

1 dash(s) 

1 tbsp(s) 


1 cup(s) 


Instructions: 






Tip: 



Calories: 

Fat: 


Protein: 

208 kCal 

2 grams 

42 grams 

6 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Garlic, raw 

Green Onions 



Olive Oil 

Orange zest 

Oranges 

Raw Carrots 

Salmon - Raw 

1/4 tsp(s) 



1/2 tsp(s) 


4 tsp(s) 

2 tsp(s) 




Instructions: 




combine. 










Tip: 



Calories: 

Fat: 


Protein: 

200 kCal 

8 grams 

14 grams 

20 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Brown Sugar 

Margarine 

Raw Carrots 


1 tbsp(s) 

16 oz 

Instructions: 






Add carrots. 




Calories: 

Fat: 


Protein: 

72 kCal 

2 grams 

14 grams 

1 grams 








Grilled Tuna 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


1 dash(s) 


Instructions: 





Tip: 



Calories: 

Fat: 


Protein: 

245 kCal 

2 grams 

0 grams 

53 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Cilantro 


Garlic, raw 



Onions, raw 

Tostada Shell 

Water 


1 tbsp(s) 

1/2 tsp(s) 


1 cup(s) 

2 cup(s) 


4 shell 

1 3/4 cup(s) 

Instructions: 




melts. 

Tip: 




Calories: 

Fat: 


Protein: 

264 kCal 

9 grams 

32 grams 

14 grams 








Mustard Tuna Salad Gluten Free 

Sandwich 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Spinach, raw 

Tomatoes 




1 leaf(s) 

1 tsp(s) 

1/2 cup(s) 


4 oz 

2 slice(s) 

1 tbsp(s) 

Instructions: 

Drain tuna 



Tip: 



Calories: 

Fat: 


Protein: 

296 kCal 

6 grams 

26 grams 

33 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


Garlic, raw 

Lemon Juice 

Mint Leaves 

Olive Oil 

Parsley, raw 


Red Tomatoes 

Salt 


Water 


1/4 tsp(s) 



3/4 cup(s) 

1/2 cup(s) 

3 tbsp(s) 

1/2 cup(s) 

1 cup(s) 


1/2 tsp(s) 

7 oz 

2 cup(s) 


Instructions: 





Tip: 






Calories: 

Fat: 


Protein: 

246 kCal 

12 grams 

25 grams 

11 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Olive Oil 

Spinach, raw 

1 tbsp(s) 


Instructions: 





Tip: 



Calories: 

Fat: 


Protein: 

92 kCal 

8 grams 

5 grams 

4 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Zucchini 

2 spray(s) 



Instructions: 



Tip: 



Calories: 

Fat: 


Protein: 

41 kCal 

1 grams 

8 grams 

3 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Spinach, raw 


2 tbsp(s) 

3 cup(s) 

3 oz 

Instructions: 




Calories: 

Fat: 


Protein: 

92 kCal 

7 grams 

7 grams 

2 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 









Amount 



Udis Gluten Free Muffins- Blueberry 1/2 muffin(s) 

Udis Gluten Free Whole Grain Bagels 1 bagel(s) 



Vans Gluten/Wheat Free Waffles- Buckwheat 1/2 waffle(s) 



Amount 



Amount 


Amount 

Cream of Rice Cereal 3/4 cup(s) 

Amount 



Noodles, japanese, soba, cooked 3/4 cup(s) 

Pasta, corn, cooked 1/2 cup(s) 



Udis Gluten Free Granola- Original 1/3 cup(s) 


Amount 





Cheese, parmesan, shredded 1/2 oz 

Cheese, swiss 1/2 cup(s), shredded 

Cream, sour, reduced fat, cultured 1/2 tbsp(s) 


Fage Total 0% Yogurt- Plain 1/3 small container(s) (6 oz each) 

Fage Total 2% Yogurt- Honey 1/2 container(s) (5.3 oz each container) 

Fage Total 2% Yogurt- Strawberry 1/2 container (5.3 oz) 

Half and Half 1/2 cup(s) 




Amount 

Italian Dressing Gluten Free 2 1/2 tbsp(s) 


Shopping List 

Page: 2 

Date: 2/15/2019 



Amount 









Amount 





Amount 

Bananas, raw 1/2 medium (7 to 7-7/8 long) 


Granny Smith Apple 1/2 raw, with skin 


Orange 3/4 cup(s) sections, without membranes 


Orange juice, chilled, includes from concentrate, fortified with calcium and 1/2 cup 

vitamin D 



Oranges, raw, navels 1 cup(s) sections, without membranes 





Amount 










Amount 

Nuts, almond butter, plain, with salt added 1/2 tbsp(s) 



Amount 


Amount 




Amount 


Shopping List 

Page: 3 

Date: 2/15/2019 


Food (Snacks) 

Food (Snacks) 



Food (Sweets) 

Amount 


Amount 

Kind Bars Plus- Almond Walnut Macadamia + Protein 1/2 bar(s) 

Kind Bars- Walnut & Date 1/2 bar(s) 

Snacks, rice cakes, brown rice, multigrain 1 cake(s) 

Snacks, tortilla chips, unsalted, white corn 9 chip(s) 

Amount 


Sauce, pasta, spaghetti/marinara, ready-to-serve, gluten free 1/4 cup(s) 






Amount 


Black Pepper 2 tsp(s) 

Caraway Seed 1 tsp(s) 








Paprika 1/2 tsp(s) 




Thyme 1 tsp(s), leaves 



Amount 


Brown Sugar 1 1/2 tsp(s) unpacked 


Amount 


Cabbage, raw 1 head, medium (about 5-3/4 dia) 

Carrots, baby, raw 2 large 







Shopping List 

Page: 4 

Date: 2/15/2019 



Amount 






















Sweet potato, cooked, baked in skin, without salt 1 medium (2 dia, 5 long, raw) 









Page: 

Date: 

1 

2/15/2019 

Nutrient 


# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 

Calories 1003 kcal - - - 



Protein 60.2 g - - - 






Iron, Fe 7.2 mg 8 mg 45 mg 90.4% 

Vitamin A, IU 16671.8 IU - - - 

Vitamin A, RAE 947.6 700 3000 - 


Zinc, Zn 5.6 mg 11 mg 40 mg 51.3% 














Vitamin E 0 mg_ATE 15 mg_ATE 1000 0% 

mg_ATE 






Thiamin 0.8 mg 1 mg - 75.3% 









Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 






22:1 t 0 g - - - 


18:2 t,t 0 g - - - 

18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

20:4 n-6 0 g - - - 

21:5 0 g - - - 

22:4 0 g - - - 






Lysine 4.1 g - - - 





Valine 2.8 g - - - 








Serine 2.3 g - - - 








Starch 7.8 g - - - 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 







Water 783.3 g 4 g - - 



Energy 3387.7 kj - - - 

18:3i 0 g - - - 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 





yolks. 

0 50 100 150 200 250 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 



dairy foods. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 







0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




1000 Calorie - Meals in Minutes 


Page: 

Date: 

1 





Fat: 26.8% 

Fat: 30 grams 










48.9% 

24.3% 

26.8% 

Legend 

Protein 

Carbohydrates 

Fat 

Any 1000 calorie menus are best used as quick start plans for weight loss, the extremely low calorie level is not recommended for 

long periods of time. The Meals in Minutes menus offer the client options for quick meals while keeping nutritional quality in mind. 

Meals focus on foods and recipes that can be eaten fresh or prepared quickly. Recipes rely heavily on the microwave. The plan is 

high in fiber and balanced between carbohydrates, protein and fat. If you use this menu for consecutive weeks feel free to 

substitute foods within the same food group. Variety will help keep you satisfied. This plan is in compliance with the American 

Heart Association recommendations for fat and cholesterol. Remember, your goal is to consume no more than 30% of your total 

calories from fat over several days, not in individual foods or in one meal. The plan is also moderately low in sodium. At this 

calorie level it is recommended that you take a generic multivitamin/ mineral supplement. As always, you should consult with your 

doctor or a registered dietitian if you have specific health concerns. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 


+Sweet Fruit Smoothie 

Lunch (12:00 PM): 


Bread, Multi-Grain (includes whole-grain) 

Low Fat Cheddar or Colby Cheese (Cheese, low fat, cheddar or 

colby) 

Lays Baked Original Potato Chips 

Boars Head Turkey Breast Ovengold Roast 


Tomatoes (Tomatoes, red, ripe, raw, June thru October average) 


+Seafood Gumbo 




Fat: 17 grams 






1 serving(s) 


2 slice(s) 

1 oz 

1 serving(s) (11 crisps per serving) 

1 serving(s) (2 oz per serving) 

1 tbsp(s) 


2 serving(s) 





1 medium (2-3/4 dia) (approx 3 per lb) 





Page: 

Date: 

2 

2/15/2019 

Day 2: 


+Microwave Scrambled Eggs 

Bread, Multi-Grain, toasted (includes whole-grain) 

Lunch (12:00 PM): 

Nabisco Wheat Thins, Reduced-Fat 



Frigo String Cheese 


Avocado (Avocados, raw, all commercial varieties) 

Oranges (Oranges, raw, all commercial varieties) 


+Tostadas Simpatico 



Fat: 38 grams 






1 serving(s) 

1 slice(s) 

1 serving (16 crackers 1 oz) 


1 piece(s) (1 oz per piece) 

1/8 avocado 


1 tbsp(s) 

1 serving(s) 









Page: 

Date: 

3 

2/15/2019 

Day 3: 


+Microwave Fruit and Nut Oatmeal 

Lunch (12:00 PM): 

Salsa (Sauce, ready-to-serve, salsa) 

Raisins, seedless 

+Bean Burrito 


+Chicken Parmigiana 





Fat: 27 grams 






1 serving(s) 

1/4 cup(s) 

1 small box (1.5 oz) 

1 serving(s) 

1 serving(s) 

1 serving(s) 

1/2 cup(s) 









Page: 

Date: 

4 

2/15/2019 

Day 4: 


Walnuts (Nuts, walnuts, english) 


skim)) 

Kashi GoLEAN Breakfast Cereal 

Lunch (12:00 PM): 

1/2 oz (14 halves per oz) 

1/2 cup(s) 

1 cup(s) 

Italian Dressing (Fat Free) (Salad dressing, KRAFT FREE Fat Free 

2 tbsp(s) 

Italian Dressing) 

McDonalds Hamburger 1 

Garden Salad 

1 cup(s) 

Fruit cocktail, (peach and pineapple and pear and grape and 

1/2 cup(s) 

cherry), canned, juice pack, solids and liquids 


+Cheese Bread 

+Microwave Fish Teriyaki 




Fat: 29 grams 






1 serving(s) 

1 serving(s) 

2 serving(s) 









Page: 

Date: 

5 

2/15/2019 

Day 5: 



skim)) 

Luna Bar- Toasted Nuts n Cranberry 

Lunch (12:00 PM): 


Pizza Hut Thin N Crispy Pizza Veggies Lovers 

Pears, raw 


+Chicken Mushroom Quesadillas 



Fat: 37 grams 






1/2 cup(s) 

1 bar(s) (1.7 oz per bar) 

1 oz 

1 Slice(s) 


1 serving(s) 









Page: 

Date: 

6 

2/15/2019 

Day 6: 


Orange Juice (Orange juice, raw) 


Lunch (12:00 PM): 

TCBY Non Fat Frozen Yogurt 




+Chef Salad 


Baked Potato (Potato, baked, flesh and skin, without salt) 

Dinner Rolls (Rolls, dinner, wheat) 

Boston Market Marinated Grilled Chicken 

Caesar Salad (without chicken) 




Fat: 32 grams 






4 fl oz 

1 serving(s) 

1/2 cup(s) 

1/4 serving (16 crackers 1 oz) 

2 tbsp(s) 

1 serving(s) 

4 oz 

1 roll (1 oz) 

2 oz 

1 salad(s) (6.7 oz per serving) 

1/3 tbsp(s) 









Page: 

Date: 

7 

2/15/2019 

Day 7: 


+Peanut Butter Waffle Sandwich 

Lunch (12:00 PM): 

KRAFT JELL-O Sugar Free Ready to Eat (Gelatin desserts, KRAFT, 

JELL-O Brand Sugar Free Low Calorie Gelatin Snacks Strawberry, 

with aspartame and acesulfame potassium sweetener, ready-to-eat) 



+Quick Ravioli 




Fat: 33 grams 






1 serving(s) 

1 serving 

1 serving(s) 

1 serving(s) 





2 spear(s) (about 5 long) 





Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 


+Sweet Fruit Smoothie 1 serving(s) 274.9 3.2 45.9 16.7 2 14.7 1 213.2 


Lunch (12:00 PM): 

Lettuce, green leaf, raw 1/4 cup(s), shredded 2.1 0 0.4 0.2 0 0 0.2 3.9 

Bread, Multi-Grain (includes whole-grain) 2 slice(s) 137.8 2.2 22.5 6.9 0.5 0 3.8 218.4 


1 oz 49 2 0.5 6.9 1.2 6 0 173.5 

(Cheese, low fat, cheddar or colby) 

Lays Baked Original Potato Chips 1 serving(s) (11 

110 1.5 23 2 0 0 2 150 

crisps per serving) 

Boars Head Turkey Breast Ovengold 

1 serving(s) (2 oz per 60 1 0 13.2 0 20 0 356 

Roast 

serving) 

Light Mayonnaise (Salad dressing, KRAFT 


1 tbsp(s) 50.1 4.9 1.3 0.1 0.8 5.2 0 119.6 

Tomatoes (Tomatoes, red, ripe, raw, June 

thru October average) 


2 slice(s), medium 

(1/4 thick) 


8.4 0.1 1.9 0.3 0 0 0.4 3.6 

417 12 50 30 2 31 6 1025 

+Seafood Gumbo 2 serving(s) 226.1 2.3 22.5 25.5 0.4 172.3 3.1 1116.9 

Apples, Raw (Apples, raw, with skin) 1 medium (2-3/4 dia) 71.8 0.2 19.1 0.4 0 0 3.3 1.4 


298 2 42 26 0 172 6 1118 


990 137 72 5 218 14 2356 







Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 


+Microwave Scrambled Eggs 1 serving(s) 147.3 9.8 1.6 12.6 2.9 95.5 0.1 281.6 

Bread, Multi-Grain, toasted (includes 

1 slice(s) 69.1 1.1 11.3 3.5 0.2 0 1.9 109.7 

whole-grain) 


Lunch (12:00 PM): 

Nabisco Wheat Thins, Reduced-Fat 1 serving (16 

130 4 21 3 0.5 0 1 260 

crackers 1 oz) 


1 container (8 oz) 124.8 0.5 22.5 7.7 0.2 11.4 0 102.2 



Frigo String Cheese 1 piece(s) (1 oz per 

80 6 0.5 7 3.5 15 0 210 

piece) 



Avocado (Avocados, raw, all commercial 

1/8 avocado 40.2 3.7 2.1 0.5 0.5 0 1.7 1.8 

varieties) 

Oranges (Oranges, raw, all commercial 

1 fruit (2-5/8 dia) 61.6 0.2 15.4 1.2 0 0 3.1 0 

varieties) 

Low Fat Sour Cream 1 tbsp(s) 17.5 1 1.5 0.5 0.5 2.5 0 10 

+Tostadas Simpatico 1 serving(s) 297 11.6 34.5 14.3 4.3 52.3 5 847.2 








Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 


+Microwave Fruit and Nut Oatmeal 1 serving(s) 123.8 2.7 24.1 2.7 0.6 0 2.9 70.7 


Lunch (12:00 PM): 

Salsa (Sauce, ready-to-serve, salsa) 1/4 cup(s) 17.5 0.1 4.1 1 0 0 1 388.5 

Raisins, seedless 1 small box (1.5 oz) 128.6 0.2 34 1.3 0 0 1.6 4.7 

+Bean Burrito 1 serving(s) 277.9 5 47.3 12.1 1.2 0 9.5 845.8 



+Chicken Parmigiana 1 serving(s) 332.4 11.1 24.1 32 3.6 86.3 3.8 847.8 


Fettuccini, 1% egg white, golden grain 1/2 cup(s) 65.3 0.4 13.1 2.6 0.3 0 0.6 3 




490 19 42 39 5 86 7 963 

1038 152 56 7 86 23 2273 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 


Walnuts (Nuts, walnuts, english) 1/2 oz (14 halves per 92.7 9.2 1.9 2.2 0.9 0 0.9 0.3 

oz) 



Kashi GoLEAN Breakfast Cereal 1 cup(s) 136.8 0.9 29.5 12.8 0 0 9.9 82.8 


Lunch (12:00 PM): 

Italian Dressing (Fat Free) (Salad 

2 tbsp(s) 20.5 0.3 3.6 0.5 0.2 1 0.2 429.7 

dressing, KRAFT FREE Fat Free Italian 

Dressing) 

McDonalds Hamburger 1 2.5 0.1 0.3 0.1 0 0.3 0 5 


Fruit cocktail, (peach and pineapple and 

1/2 cup(s) 54.5 0 14.1 0.5 0 0 1.2 4.7 

pear and grape and cherry), canned, juice 

pack, solids and liquids 



+Cheese Bread 1 serving(s) 87.3 0.9 16.1 3.8 0.4 1.1 0.7 203.4 

+Microwave Fish Teriyaki 1 serving(s) 147.5 3.9 2.8 23.7 0.6 58.9 0 765.9 

+Spinach and Mandarin Salad 2 serving(s) 185.1 13.9 14 4 1.9 0 2.9 375.4 




420 19 33 32 3 60 4 1345 

774 89 52 4 64 16 1922 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 




Luna Bar- Toasted Nuts n Cranberry 1 bar(s) (1.7 oz per 171.7 4.1 26.2 10 0 0 3.1 130.9 

bar) 


Lunch (12:00 PM): 

Carrots, baby, raw 1 oz 9.9 0 2.3 0.2 0 0 0.8 22.1 

Pizza Hut Thin N Crispy Pizza Veggies 

1 Slice(s) 190 7 24 8 3 5 2 520 

Lovers 



lb) 



+Chicken Mushroom Quesadillas 1 serving(s) 524.4 25.8 46.3 28 7 57.7 6.2 990.7 




524 26 46 28 7 58 6 991 

1034 131 51 10 65 17 1717 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 


Orange Juice (Orange juice, raw) 4 fl oz 55.8 0.2 12.9 0.9 0 0 0.2 1.2 

+Breakfast Taco 1 serving(s) 240.1 12.4 19.2 11.9 3.7 221.7 1.1 470.1 


Lunch (12:00 PM): 

TCBY Non Fat Frozen Yogurt 1/2 cup(s) 110 0 23 4 0 4.5 0 60 

Nabisco Wheat Thins, Reduced-Fat 1/4 serving (16 

32.5 1 5.3 0.8 0.1 0 0.2 65 



2 tbsp(s) 20.5 0.3 3.6 0.5 0.2 1 0.2 429.7 


Dressing) 

+Chef Salad 1 serving(s) 181.8 5.2 6.3 28.1 2.5 31.9 2.1 730.2 



Baked Potato (Potato, baked, flesh and 

4 oz 105.5 0.1 24 2.8 0 0 2.5 11.3 

skin, without salt) 

Dinner Rolls (Rolls, dinner, wheat) 1 roll (1 oz) 76.4 1.8 12.9 2.4 0.4 0 1.1 95.2 

Boston Market Marinated Grilled Chicken 2 oz 113.4 4.9 0.5 16.3 1 44.4 0 108.5 

Caesar Salad (without chicken) 1 salad(s) (6.7 oz per 90 4 7 7 2.5 10 3 170 

serving) 

Smart Balance Light Buttery Spread 1/3 tbsp(s) 14.8 1.6 0 0 0.5 0 0 29.7 

400 12 44 29 4 54 7 415 


1041 115 75 11 313 10 2171 







Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 


+Peanut Butter Waffle Sandwich 1 serving(s) 286.3 11.1 42.5 12.1 1.7 0 7 409.7 


Lunch (12:00 PM): 

KRAFT JELL-O Sugar Free Ready to Eat 

1 serving 7.4 0 0 1.3 0 0 0 45.1 

(Gelatin desserts, KRAFT, JELL-O Brand 

Sugar Free Low Calorie Gelatin Snacks 

Strawberry, with aspartame and 

acesulfame potassium sweetener, 

ready-to-eat) 




+Quick Ravioli 1 serving(s) 462.9 17.9 54.9 18.2 1.3 4.7 4.6 550.8 

Broccoli, cooked, boiled, drained, without 

2 spear(s) (about 5 25.9 0.3 5.3 1.8 0.1 0 2.4 30.3 

salt 

long) 







1000 Calorie - Meals in Minutes with Micronutrient 

Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 


+Sweet Fruit Smoothie 1 serving(s) 44.5 0.2 104.1 2.5 568.4 15.8 52.7 727.6 


Lunch (12:00 PM): 

Lettuce, green leaf, raw 1/4 cup(s), shredded 0.1 0.1 51.8 0 5 0.1 1.8 27.2 

Bread, Multi-Grain (includes whole-grain) 2 slice(s) 3.3 1.3 0 0.9 53.6 17.1 40.6 119.6 


1 oz 0.1 0.1 17 0.5 117.7 4.1 4.5 18.7 



2 N/A N/A N/A 40 N/A N/A N/A 



1 serving(s) (2 oz per N/A N/A N/A N/A N/A N/A N/A N/A 

Roast 

serving) 



1 tbsp(s) 0.6 0 N/A N/A 0.9 N/A N/A 7.8 





(1/4 thick) 


N/A 0.2 12.4 0 2 0.2 4.4 88.8 

6 2 81 1 219 21 51 262 

+Seafood Gumbo 2 serving(s) 2.9 3.2 78 1.8 163.7 44 89.5 376.4 

Apples, Raw (Apples, raw, with skin) 1 medium (2-3/4 dia) 14.3 0.2 4.1 0.1 8.3 0 6.9 147.7 


17 3 82 2 172 44 96 524 


68 267 6 960 81 200 1514 







Information 

Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 


+Microwave Scrambled Eggs 1 serving(s) 1 1.8 112.2 1.3 94.1 24.1 11.6 268.4 


1 slice(s) 1.7 0.7 0 0.4 26.6 8.6 20.4 60 

whole-grain) 


Lunch (12:00 PM): 








Frigo String Cheese 1 piece(s) (1 oz per N/A N/A N/A N/A N/A N/A N/A N/A 

piece) 




1/8 avocado 0.2 0.1 1.8 0.2 3 0.1 7.3 121.9 

varieties) 


1 fruit (2-5/8 dia) 12.2 0.1 14.4 0.1 52.4 0.7 13.1 237.1 

varieties) 

Low Fat Sour Cream 1 tbsp(s) N/A N/A N/A N/A N/A N/A N/A N/A 

+Tostadas Simpatico 1 serving(s) 2.6 1.8 129.9 1.6 251.7 9.5 47.9 566 








Information 

Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 


+Microwave Fruit and Nut Oatmeal 1 serving(s) 0.2 0.9 0.1 0.9 21.1 4.2 30.1 90.1 


Lunch (12:00 PM): 

Salsa (Sauce, ready-to-serve, salsa) 1/4 cup(s) 2 0.3 9.7 0.2 17.5 0.6 9.7 192.3 

Raisins, seedless 1 small box (1.5 oz) 25.5 0.8 0 0.1 21.5 0.3 13.8 322.1 

+Bean Burrito 1 serving(s) 2.3 5 62.4 1.4 126.1 15.3 77.2 607.3 



+Chicken Parmigiana 1 serving(s) 11.6 1.7 81.4 1.9 146.3 44.7 64.8 863.1 


Fettuccini, 1% egg white, golden grain 1/2 cup(s) N/A N/A N/A N/A N/A N/A N/A N/A 




12 6 747 3 287 46 177 1656 

42 820 5 473 66 308 2867 





Information 

Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 


Walnuts (Nuts, walnuts, english) 1/2 oz (14 halves per 

0.4 0.4 0.1 0.4 13.9 0.7 22.4 62.5 

oz) 



Kashi GoLEAN Breakfast Cereal 1 cup(s) 5.9 N/A N/A N/A 59 N/A N/A 472 


Lunch (12:00 PM): 




Dressing) 

McDonalds Hamburger 1 0.1 0.1 N/A N/A 0.1 N/A N/A N/A 



1/2 cup(s) 12.9 0.2 17.8 0.1 9.5 0.6 8.3 112.6 





+Cheese Bread 1 serving(s) 0.7 1 2.9 0.3 26.3 7.9 8.4 37.9 

+Microwave Fish Teriyaki 1 serving(s) 2.5 1.2 39.7 0.6 19.2 50.7 40.4 406.6 

+Spinach and Mandarin Salad 2 serving(s) 10.4 2.8 459.3 0.9 104.2 1.7 80.5 662.4 




14 5 502 2 150 60 129 1107 

41 594 3 396 65 173 1983 





Information 

Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 




Luna Bar- Toasted Nuts n Cranberry 1 bar(s) (1.7 oz per 

9 N/A N/A N/A 352 N/A N/A 100.6 

bar) 


Lunch (12:00 PM): 

Carrots, baby, raw 1 oz 1.3 0.3 195.6 0 9.1 0.3 2.8 67.2 


1 Slice(s) 3 N/A N/A N/A 10 N/A N/A N/A 

Lovers 



lb) 



+Chicken Mushroom Quesadillas 1 serving(s) 1.9 2.8 56.2 1.7 189.1 21.8 45.2 537.5 




2 3 56 2 189 22 45 537 

38 328 2 725 26 73 1094 





Information 

Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 


Orange Juice (Orange juice, raw) 4 fl oz 10.4 0.2 12.4 0.1 13.6 0.1 13.6 248 



Lunch (12:00 PM): 

TCBY Non Fat Frozen Yogurt 1/2 cup(s) 20 N/A N/A N/A N/A N/A N/A N/A 


0.8 N/A N/A N/A 5 N/A N/A N/A 





Dressing) 





4 oz 1.3 1.2 1.1 0.4 17 0.5 31.8 606.7 


Dinner Rolls (Rolls, dinner, wheat) 1 roll (1 oz) 0.5 1 0 0.3 49.3 9.2 10.1 32.2 

Boston Market Marinated Grilled Chicken 2 oz 0 N/A N/A N/A N/A N/A N/A N/A 

Caesar Salad (without chicken) 1 salad(s) (6.7 oz per 3 N/A N/A N/A N/A N/A N/A N/A 

serving) 


5 2 1 1 66 10 42 639 


42 579 3 423 44 97 1371 







Information 

Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 


+Peanut Butter Waffle Sandwich 1 serving(s) 7.2 0.3 0 0.5 68.2 1 24.8 239.5 


Lunch (12:00 PM): 


1 serving 0 0 N/A N/A 0 N/A N/A 2.8 





ready-to-eat) 




+Quick Ravioli 1 serving(s) 11.1 1 53.2 0.8 55.8 2.2 27.5 399.8 


2 spear(s) (about 5 

1 0.5 57 0.3 29.6 1.2 15.5 216.8 

salt 

long) 







Bean Burrito 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 burritos. 


1 Serving = 1 burrito. 

Ingredients: 




Flour Tortillas 


Refried Beans - Canned 

Salsa 

1 cup(s) 

1/2 cup(s) 

1 tbsp(s) 

4 tortilla (approx 7-8 dia) 

6 leaf(s) 

1 cup(s) 

1/2 cup(s) 

Instructions: 

Stir together beans, chilies, and cumin in medium bowl. Place lettuce over tortillas. Spoon 1/2 cup of bean mixture onto each 

tortilla and top with salsa. Roll tortilla. 

Place one or more burritos on a microwave-safe plate. Cook, uncovered, on high power for 35-40 seconds or until hot. 


Calories: 

Fat: 


Protein: 

278 kCal 

5 grams 

47 grams 

12 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




2 large 


packed 20/lb) 


Instructions: 


Tip: 




Calories: 

Fat: 


Protein: 

240 kCal 

12 grams 

19 grams 

12 grams 








Cheese Bread 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 Loaf. 



Ingredients: 

Bread, french or vienna (includes sourdough) 


16 oz 

4 tbsp(s) 

Instructions: 

Turn on broiler. Slice bread lengthwise. Place slices on baking sheet. Sprinkle Parmesan over bread. Place under broiler 1-2 

minutes, or until golden. 


Calories: 

Fat: 


Protein: 

87 kCal 

1 grams 

16 grams 

4 grams 








Chef Salad 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 Salad. 



Ingredients: 







1 oz 

1 oz 

2 oz 


Instructions: 

Toss all ingredients and serve. 

Tip: 

Fresh spinach or baby greens may be substituted for all or part of the romaine lettuce to boost nutritional value. Use fresh roasted 

turkey for a lower sodium option. 


Calories: 

Fat: 


Protein: 

182 kCal 

5 grams 

6 grams 

28 grams 








Chicken Mushroom Quesadillas 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 2 Quesadillas. 


1 Serving = 1 Quesadilla. 

Ingredients: 

Avocado 


Fajita Chicken Breast Strips 



Olive Oil 

Salsa 


1/2 avocado, NS as to Florida or California 

1/4 cup(s) 

4 oz 


1/2 cup(s), pieces or slices 

1 tbsp(s) 

1/4 cup(s) 


Instructions: 

Heat oil in a large non-stick skillet. Spread tortillas in skillet and warm on both sides. Slice mushrooms. On two of the tortillas, 

evenly layer chicken, mushrooms, and grated cheese. Cover with the remaining tortillas and press into melting cheese. Continue 

cooking until bottom tortilla begins to brown then turn and brown the other tortilla. Serve with picante, sour cream and sliced 

avocado. 

Tip: 

Use whole wheat tortillas for added fiber and nutrition. 


Calories: 

Fat: 


Protein: 

524 kCal 

26 grams 

46 grams 

28 grams 








Chicken Parmigiana 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 Chicken breast. 


1 Serving = 1 half breast. 

Ingredients: 



Croutons, seasoned 

Sauce, pasta, spaghetti/marinara, ready-to-serve 



1/2 cup(s) 

1 cup(s) 

Instructions: 

Divide chicken breast into two 4 ounce halves. Place chicken in a microwave and oven safe glass baking dish coated with 

non-stick cooking spray. Cover chicken and microwave on high for five minutes or until chicken is cooked through. Grate 

mozzarella cheese. Pour pasta sauce over chicken, sprinkle with mozzarella cheese, and top with croutons. Bake chicken 

uncovered at 375°F 20 more minutes or until cheese begins to bubble and brown. 


Calories: 

Fat: 


Protein: 

332 kCal 

11 grams 

24 grams 

32 grams 








Microwave Fish Teriyaki 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Salmon - Raw 


8 oz 

2 tbsp(s) 

Instructions: 

Arrange two 4 ounce fillets in a microwave safe glass baking dish. Spread one tablespoon teriyaki sauce over each fillet. Cover 

loosely with heavy-duty plastic wrap. Microwave on high 5-7 minutes or until fillets flake with a fork, giving dish half turn and 

testing for doneness after 3 minutes. Frozen fillets will take 1-2 minutes longer to cook. Overcooked fillets will be dry and tough. 


Calories: 

Fat: 


Protein: 

148 kCal 

4 grams 

3 grams 

24 grams 








Microwave Fruit and Nut Oatmeal 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1.5 cups. 



Ingredients: 

Cinnamon 

Oatmeal 

Ocean Spray Craisins, Sweetened Dried Cranberries 

Snacks, trail mix, regular 

Water 

1/2 tsp(s) 

2/3 cup(s) 

1 oz 

1 tbsp(s) 

1 1/3 cup(s) 

Instructions: 

Combine all ingredients, except milk, in a microwave-safe bowl. Microwave on High 2 minutes. Serve with milk 


Calories: 

Fat: 


Protein: 

124 kCal 

2 grams 

24 grams 

2 grams 








Microwave Scrambled Eggs 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 1/2 of recipe. 

Ingredients: 

Black Pepper 




Nonfat Milk 


1/4 tsp(s) 

1/2 cup(s) 

1 medium egg(s) 


2 tbsp(s) 

2 tbsp(s) 

Instructions: 

Place buttery spread in a microwave-safe bowl. Microwave on High until spread melts, about 60-90 seconds. Add eggs, egg 

substitute, milk, cheese and pepper to bowl and mix well. Microwave on High until eggs are set but still slightly moist, about 2 

minutes. Remove from microwave and cover until eggs become firm, about 2-3 minutes. 

Tip: 

Eliminating egg and using 3/4 cup egg substitute reduces cholesterol to 2.5 mg and saturated fat to 2.5 gm per serving. 


Calories: 

Fat: 


Protein: 

148 kCal 

10 grams 

2 grams 

12 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Spinach, raw 

Tomatoes 


Wheat Bread 


1 leaf(s) 

1 tsp(s) 

1/2 cup(s) 


4 oz 

2 slice(s) 

1 tbsp(s) 

Instructions: 

Drain tuna 



Tip: 



Calories: 

Fat: 


Protein: 

295 kCal 

4 grams 

27 grams 

38 grams 








Peanut Butter Waffle Sandwich 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Honey 

Kashi Original Frozen Waffles 

Peanut butter, smooth style, with salt 

2 tsp(s) 

4 waffle(s) 

2 tbsp(s) 

Instructions: 

Combine peanut butter and honey. Spread evenly on two waffles, top with remaining two waffles. Serve. 


Calories: 

Fat: 


Protein: 

286 kCal 

11 grams 

42 grams 

12 grams 








Quick Ravioli 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


Ravioli, Fresh Cheese and Tomato 


1/8 tsp(s) 

1 tbsp(s) 

2 serving 

1 cup(s) 

Instructions: 

Cook ravioli in a large pan of boiling water for 6-7 minutes, or according to package directions. Drain well and toss with remaining 

ingredients. Serve. 


Calories: 

Fat: 


Protein: 

463 kCal 

18 grams 

55 grams 

18 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Olive Oil 

Spinach, raw 

1 tbsp(s) 


Instructions: 





Tip: 



Calories: 

Fat: 


Protein: 

92 kCal 

8 grams 

5 grams 

4 grams 








Seafood Gumbo 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Okra, cooked, boiled, drained, without salt 

Shrimp, Raw 

Water 

White Rice 

Zatarains New Orleans Style Gumbo (no Rice) 


16 oz 

6 1/2 cup(s) 

1/4 cup(s) 

6 serving (1/2 tbsp) 

Instructions: 

In a 4 quart stock pot, add packaged gumbo mix, okra, and rice to water. Stir until well blended. Heat mixture to boiling before 

adding seafood. Return to a boil then reduce heat, cover, and continue cooking for 25-30 minutes until rice is tender. 

Tip: 

You may substitue any fish or chicken for the shrimp. 


Calories: 

Fat: 


Protein: 

113 kCal 

1 grams 

11 grams 

13 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Spinach, raw 


2 tbsp(s) 

3 cup(s) 

3 oz 

Instructions: 




Calories: 

Fat: 


Protein: 

92 kCal 

7 grams 

7 grams 

2 grams 








Sweet Fruit Smoothie 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 2 Smoothie. 


1 Serving = 1 Smoothie. 

Ingredients: 

Nonfat Milk 

Peaches, frozen, sliced, unsweetened 

Yogurt, vanilla, low fat, 11 grams protein per 8 ounce 

1 cup(s) 

1 cup(s) 


Instructions: 

Combine all ingredients in a blender or food processor and process until smooth 

Tip: 

May substitute blueberries, strawberries, mangos, and/or bananas for peaches. 


Calories: 

Fat: 


Protein: 

275 kCal 

3 grams 

46 grams 

16 grams 








Tostadas Simpatico 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 2 tostadas. 

Ingredients: 




Salsa 

Tomatoes 

Tostada Shell 


1/2 cup(s) 


1/2 cup(s) 


4 shell 

Instructions: 

Heat beans in a microwave safe dish on high for two minutes, stirring after one minute. Divide beans equally onto tostada shells. 

Top with lettuce, tomatoes, and salsa 


Calories: 

Fat: 


Protein: 

297 kCal 

12 grams 

34 grams 

14 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie - Meals in Minutes 






Amount 

Bread, french or vienna (includes sourdough) 16 oz 

Bread, Multi-Grain (includes whole-grain) 2 slice(s) 

Bread, Multi-Grain, toasted (includes whole-grain) 1 slice(s) 

Croutons, seasoned 1/2 cup(s) 

Dinner Rolls 1 roll (1 oz) 

Flour Tortillas 4 tortilla (approx 7-8 dia) 




Amount 

Water 7.83 cup(s) 

Amount 

Kashi GoLEAN Breakfast Cereal 1 cup(s) 


Amount 

White Rice 1/4 cup(s) 

Amount 

Cheese, mozzarella, part skim milk, low moisture 3/4 cup(s), shredded 



Egg(s) (Without salt) 1 medium egg(s) 


Frigo String Cheese 1 piece(s) (1 oz per piece) 



Low Fat Cheddar or Colby Cheese 1 oz 

Low Fat Cheddar or Colby Cheese 5/8 cup(s), shredded 


Low Fat Sour Cream 1 tbsp(s) 



Nonfat Milk 2 tbsp(s) 

Parmesan Cheese - Grated 5 tbsp(s) 

Yogurt, vanilla, low fat, 11 grams protein per 8 ounce 2 cup(s) (8 fl oz) 


Amount 

Boston Market Marinated Grilled Chicken 2 oz 

Pizza Hut Thin N Crispy Pizza Veggies Lovers 1 Slice(s) 

TCBY Non Fat Frozen Yogurt 1/2 cup(s) 


Amount 

Italian Dressing (Fat Free) 4 tbsp(s) 

Light Mayonnaise 1 tbsp(s) 





Shopping List 

Page: 2 

Date: 2/15/2019 




Amount 



Smart Balance Light Buttery Spread 1/3 tbsp(s) 

Amount 

Salmon - Raw 8 oz 




Amount 

Apples, Raw 1 medium (2-3/4 dia) (approx 3 per lb) 

Avocado 1/8 avocado 

Avocado 1/2 avocado, NS as to Florida or California 

Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, 1/2 cup(s) 

juice pack, solids and liquids 

Ocean Spray Craisins, Sweetened Dried Cranberries 1 oz 

Orange Juice 4 fl oz 


Peaches, frozen, sliced, unsweetened 1 cup(s) 


Raisins, seedless 1 small box (1.5 oz) 



Amount 


Peanut butter, smooth style, with salt 2 tbsp(s) 

Refried Beans - Canned 1 1/2 cup(s) 


Amount 

Caesar Salad (without chicken) 1 salad(s) (6.7 oz per serving) 


Kashi Original Frozen Waffles 4 waffle(s) 

Ravioli, Fresh Cheese and Tomato 2 serving 

Zatarains New Orleans Style Gumbo (no Rice) 6 serving (1/2 tbsp) 


Amount 

Walnuts 1/2 oz (14 halves per oz) 


Amount 


packed 20/lb) 


Amount 

Boars Head Turkey Breast Ovengold Roast 1 serving(s) (2 oz per serving) 



Fajita Chicken Breast Strips 4 oz 

Food (Snacks) 



Amount 


Shopping List 

Page: 3 

Date: 2/15/2019 


Food (Snacks) 



Food (Sweets) 

Amount 

Lays Baked Original Potato Chips 1 serving(s) (11 crisps per serving) 

Luna Bar- Toasted Nuts n Cranberry 1 bar(s) (1.7 oz per bar) 

Nabisco Wheat Thins, Reduced-Fat 1 1/4 serving (16 crackers 1 oz) 

Snacks, trail mix, regular 1 tbsp(s) 

Amount 

Salsa 1/4 cup(s) 

Salsa 1 1/4 cup(s) 

Sauce, pasta, spaghetti/marinara, ready-to-serve 2 cup(s) 

Teriyaki Sauce 2 tbsp(s) 

Amount 




Fettuccini, 1% egg white, golden grain 1/2 cup(s) 


Amount 

Honey 2 tsp(s) 

KRAFT JELL-O Sugar Free Ready to Eat 1 serving 


Amount 

Baked Potato 4 oz 

Broccoli, cooked, boiled, drained, without salt 2 spear(s) (about 5 long) 


Carrots, baby, raw 1 oz 


Cucumber, with peel, raw 1 oz 


Lettuce, green leaf, raw 1/4 cup(s), shredded 

Mushrooms, white, raw 1/2 cup(s), pieces or slices 

Okra, cooked, boiled, drained, without salt 3 cup(s) slices 


Romaine Lettuce 1 1/2 cup(s), shredded 



Tomatoes 1/2 cup(s), chopped 







Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie - Meals in Minutes 

# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 61 g - - - 





Fiber, total dietary 16 g 38 g - 42.2% 

Iron, Fe 6.2 mg 8 mg 45 mg 77.1% 


Vitamin A, RAE 438.9 700 3000 62.7% 


Zinc, Zn 3.8 mg 11 mg 40 mg 34.8% 




Potassium, K 1691.4 mg 4700 mg - 36% 



Sodium, Na 1978.1 mg 1500 mg 2300 mg - 

Vitamin D 86 IU 5 IU 50 IU 172% 





mg_ATE 






Manganese, Mn 1.5 mg 2 mg 11 mg 77.4% 

Thiamin 0.5 mg 1 mg - 54.9% 


Niacin 11.2 mg 14 mg 35 mg 79.8% 








Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 


Choline, total 135 mg 425 mg 3500 mg 31.8% 

22:1 t 0 g - - - 


18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

21:5 0 g - - - 

22:4 0 g - - - 






Lysine 2.6 g - - - 













Serine 1.7 g - - - 










Starch 6.9 g - - - 








Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 




Water 607.2 g 4 g - - 



Energy 2773.2 kj - - - 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 


Vitamin D 86 IU 5 IU 50 IU 172% Sources of Vitamin D are cod liver oil, 



yolks. 

0 20 40 60 80 100 120 140 160 180 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 


Fiber, total dietary 16 g 38 g - 42.2% Sources for Fiber are 100% whole wheat 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




0 10 20 30 40 50 60 70 80 90 100 

Percent 

Potassium, K 1691.4 mg 4700 mg - 36% Sources for Potassium are bananas, milk, 



0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 



0 10 20 30 40 50 60 70 80 90 100 

Percent 




tomatoes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 


Manganese, Mn 1.5 mg 2 mg 11 mg 77.4% Sources of Manganese are cloves, 





0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 







0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

4 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 





0 10 20 30 40 50 60 70 80 90 100 

Percent 

Choline, total 135 mg 425 mg 3500 mg 31.8% Sources of Choline are pan fired beef 





0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






Page: 

Date: 

1 





Fat: 28.2% 

Fat: 33 grams 










47.1% 

24.7% 

28.2% 

Legend 

Protein 

Carbohydrates 

Fat 

This asian meal plan is an introduction to the unique diet of asian cultures. There is a heavy empahsis on whole grains such as 

rice, legumes such a beans, lean protiens and soy based proteins. The asian diet is generally low in saturated fat and cholesterol 

and high in fiber and has been linked to lower rates of cancer. Try adding several cups of tea daily to the meal plan and 

physician approved exercise to round out the meal plan. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 




Pineapple, raw, all varieties 

English muffins, whole-wheat, toasted 

Lunch (12:00 PM): 

+Asian Cilantro Wrap 

Edamame, frozen, prepared 



+Kale Chips 


+Chicken and Oriental Noodles in Peanut Sauce 



Fat: 43 grams 






1 large 

1 tsp(s) 


1/2 muffin(s) 


1/2 cup(s) 


1 serving(s) 

1 serving(s) 









Page: 

Date: 

2 

2/15/2019 

Day 2: 


+Asian Style Omelette 

Pears, raw 

Lunch (12:00 PM): 

+Miso Soup 

+Asian Chicken Salad 

+Spicy Peanut Sauce 


SILK Chai, soymilk 

Mangos, raw 





Fat: 27 grams 






1 serving(s) 

1 pear(s), small (approx 3 per lb) 

1 serving(s) 

1 serving(s) 

1 serving(s) 

3/4 cup(s) 

1/2 cup(s), sliced 

1 serving(s) 









Page: 

Date: 

3 

2/15/2019 

Day 3: 


+Soy Shake 

Lunch (12:00 PM): 

Annie Chuns - Chicken & Cilantro - Mini Wontons 



Puddings, rice, ready-to-eat 


+Edamame and Soba Noodle Salad 

+Asian Chili Garlic Salmon 




Fat: 39 grams 






1 serving(s) 

1 1/2 serving(s) (4 pieces per serving) 

1 serving(s) 

1 can(s) (5 oz per can) 


1 serving(s) 










Page: 

Date: 

4 

2/15/2019 

Day 4: 


Pears, raw 


Lunch (12:00 PM): 

+Snow Peas 


Bread, wheat 



Luna Bar- Chai Tea 



+Chicken and Edamame Dumplings 

+Bok Choy 



Fat: 22 grams 







1 small container(s) (6 oz each) 

1 serving(s) 

1 serving(s) 

1 slice(s) 

1 cup(s) 

1 bar(s) 



1 serving(s) 









Page: 

Date: 

5 

2/15/2019 

Day 5: 



Natures Path Organic Waffles - Mesa Sunrise Frozen Waffles 



Lunch (12:00 PM): 

+Lettuce Wraps with Tofu 



Eden Foods Japanese Traditional Chips & Crackers - Brown Rice 

Crackers 


+Grilled Tuna 




Fat: 38 grams 






1/2 tbsp(s) 

1 waffle(s) 


1 tbsp(s) 

1 serving(s) 

1/2 cup(s) 

5 cracker(s) 

1 serving(s) 










Page: 

Date: 

6 

2/15/2019 

Day 6: 


Eden Foods Japanese Traditional Imported Specialty - Daikon 

Radish, pickled 


Cabbage, japanese style, fresh, pickled 

+Scrambled Eggs 

Lunch (12:00 PM): 

+Sunset Coconut Chicken 

+Snow Peas 


Luna Bar- Chai Tea 


+Tofu and Veggie Stir-Fry 




Fat: 40 grams 






1/4 slice(s) 

1/2 cup(s) 

1/4 cup(s) 

1 serving(s) 

1 serving(s) 


1 bar(s) 

1 serving(s) 

1/4 cup(s) 









Page: 

Date: 

7 

2/15/2019 

Day 7: 


Mangos, raw 

+Baked Rice Pudding 

Lunch (12:00 PM): 

+Bok Choy 

+Shrimp Cilantro Spring Rolls with Rice Paper 



Puddings, rice, ready-to-eat 



Eden Foods Japanese Traditional Pasta - Soba, 100% Buckwheat 




Fat: 20 grams 







1 serving(s) 


2 serving(s) 

1/2 cup(s) 

1/2 can(s) (5 oz per can) 

1 large (3-1/4 dia) (approx 2 per lb) 

1 1/2 oz 










Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 



Smart Balance Light Buttery Spread 1 tsp(s) 15 1.7 0 0 0.5 0 0 30 

Pineapple, raw, all varieties 1/2 cup(s), diced 38.8 0.1 10.2 0.4 0 0 1.1 0.8 

English muffins, whole-wheat, toasted 1/2 muffin(s) 67.4 0.7 13.5 2.9 0.1 0 2.2 211.1 


Lunch (12:00 PM): 

+Asian Cilantro Wrap 1/2 serving(s) 168.9 5.9 20 9.8 1 14.9 2.9 249.4 

Edamame, frozen, prepared 1/2 cup(s) 94.6 4 7.7 8.4 0.5 N/A 4 4.6 




80 6 0.5 7 3.5 15 0 210 

piece) 

+Kale Chips 1 serving(s) 88.9 4.2 11.8 3.8 0.6 0 2.4 194.8 



+Chicken and Oriental Noodles in Peanut 

1 serving(s) 364.9 15 32 26.9 2.9 75.8 3.1 557 

Sauce 



Total Nutritional Values: 996 43 

96 66 11 318 16 1520 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 


+Asian Style Omelette 1 serving(s) 138.4 5.6 8 15.7 1.6 211.5 2.6 189.2 

Pears, raw 1 pear(s), small 

80.6 0.2 21.5 0.5 0 0 4.3 1.4 



Lunch (12:00 PM): 

+Miso Soup 1 serving(s) 25.2 0.3 4.8 1.2 0 0 1.6 337 

+Asian Chicken Salad 1 serving(s) 229.6 8 8.8 31.5 1.6 72.3 3.4 197.6 

+Spicy Peanut Sauce 1 serving(s) 45.1 3.5 2.5 1.5 0.5 0 0.5 114.3 



SILK Chai, soymilk 3/4 cup(s) 96.6 2.6 14.3 4.5 0.4 0 0 74.7 

Mangos, raw 1/2 cup(s), sliced 53.6 0.2 14 0.4 0.1 0 1.5 1.6 



+Chicken and Veggie Stir-Fry 1 serving(s) 357.1 6.3 49.3 24.8 1.1 54.4 3.5 824.3 




357 6 49 25 1 54 3 824 

1026 123 80 5 338 17 1740 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 


+Soy Shake 1 serving(s) 199 7.6 26.7 9.8 0.9 0 5.9 58.9 


Lunch (12:00 PM): 

Annie Chuns - Chicken & Cilantro - Mini 1 1/2 serving(s) (4 pieces 75 0.8 13.5 4.5 0 7.5 0 240 

Wontons 

per serving) 




Puddings, rice, ready-to-eat 1 can(s) (5 oz per 

can) 



167.6 3.8 27.5 5 2.5 25.6 1.3 174.7 

168 4 28 5 3 26 1 175 

+Edamame and Soba Noodle Salad 1/2 serving(s) 93.8 6.2 7.8 2.7 0.9 0 1.2 174.3 

+Asian Chili Garlic Salmon 1 serving(s) 211.6 8.4 10.4 23.1 1.3 62.3 0.5 53.2 





330 15 24 26 2 62 3 228 

1017 117 56 7 95 14 1160 





Page: 

Date: 

4 

2/15/2019 

Day 4: 


Pears, raw 1 pear(s), medium 


lb) 

Fage Total 0% Yogurt- Plain 1 small container(s) 

(6 oz each) 


Lunch (12:00 PM): 


Sodium 


96.3 0.2 25.7 0.6 0 0 5.1 1.7 

100 0 19 13 0 0 0 50 

196 0 45 14 0 0 5 52 

+Snow Peas 1 serving(s) 47.6 2.5 5 1.8 0.3 0 1.7 2.5 


Bread, wheat 1 slice(s) 66.5 0.9 11.9 2.7 0.2 0 0.9 130.2 

SILK Chai, soymilk 1 cup(s) 128.8 3.5 19 6 0.5 0 0 99.6 



Luna Bar- Chai Tea 1 bar(s) 190 5 26 9 2.5 0 3 95 




+Chicken and Edamame Dumplings 1/2 serving(s) 220.3 3.2 39.2 8.1 0.5 9.3 1.5 521.1 

+Bok Choy 1 serving(s) 41.2 2.3 3.3 3.1 0.3 0 2.1 58.3 




310 6 54 12 1 9 7 581 

1017 166 49 5 12 18 1206 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 




Natures Path Organic Waffles - Mesa 

1 waffle(s) 100 3.5 17 1 0.5 0 0.5 225 

Sunrise Frozen Waffles 




Lunch (12:00 PM): 

+Lettuce Wraps with Tofu 1 serving(s) 340.2 21.1 28.5 14.5 2.1 0.7 6.4 433.2 



Edamame, frozen, prepared 1/2 cup(s) 94.6 4 7.7 8.4 0.5 N/A 4 4.6 

Eden Foods Japanese Traditional Chips & 

5 cracker(s) 75 1.3 13.7 1.9 0 0 1.3 143.8 

Crackers - Brown Rice Crackers 








291 6 3 55 1 102 2 140 

1015 93 81 5 103 15 990 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 


Eden Foods Japanese Traditional 

1/4 slice(s) 0.6 0 0.1 0 0 0 0 31.2 

Imported Specialty - Daikon Radish, 

pickled 

SILK Chai, soymilk 1/2 cup(s) 64.4 1.7 9.5 3 0.3 0 0 49.8 

Cabbage, japanese style, fresh, pickled 1/4 cup(s) 11.2 0 2.1 0.6 0 0 1.2 103.9 

+Scrambled Eggs 1 serving(s) 128.4 5.6 2.5 17.3 1.6 211.5 0.6 816.6 


Lunch (12:00 PM): 

+Sunset Coconut Chicken 1 serving(s) 287.8 11.1 19.2 28.3 4.2 75.5 4.4 476.7 

+Snow Peas 3/4 serving(s) 35.7 1.9 3.7 1.4 0.2 0 1.3 1.9 



Luna Bar- Chai Tea 1 bar(s) 190 5 26 9 2.5 0 3 95 



+Tofu and Veggie Stir-Fry 1 serving(s) 260.5 14.2 18.1 20.4 2 0 5.4 208.7 





315 15 30 22 2 0 6 209 

1033 93 81 11 287 17 1784 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 


Mangos, raw 1/4 cup(s), sliced 26.8 0.1 7 0.2 0 0 0.7 0.8 

+Baked Rice Pudding 1 serving(s) 180.4 3.3 32.2 6.3 1.2 108.2 0.7 69.7 


Lunch (12:00 PM): 

+Bok Choy 1/2 serving(s) 20.6 1.1 1.7 1.5 0.2 0 1.1 29.1 

+Shrimp Cilantro Spring Rolls with Rice 

2 serving(s) 247.3 1.1 49.6 7.8 0.2 36.5 2.4 181.6 

Paper 

SILK Chai, soymilk 1/2 cup(s) 64.4 1.7 9.5 3 0.3 0 0 49.8 



Puddings, rice, ready-to-eat 1/2 can(s) (5 oz per 

83.8 1.9 13.8 2.5 1.3 12.8 0.6 87.3 

can) 

Apples, Raw (Apples, raw, with skin) 1 large (3-1/4 dia) 110.2 0.4 29.3 0.6 0.1 0 5.1 2.1 




Eden Foods Japanese Traditional Pasta - 1 1/2 oz 150 0.8 32.3 4.5 0 0 2.2 3.7 

Soba, 100% Buckwheat 

+Beef and Veggie Stir-Fry 1/2 serving(s) 162 9.4 6.6 12.8 3.2 26.6 1.4 125.9 







1000 Calorie - Healthy Asian with Micronutrient Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 




Pineapple, raw, all varieties 1/2 cup(s), diced 7.6 0.2 2.3 0.1 10.1 0.1 9.3 84.5 

English muffins, whole-wheat, toasted 1/2 muffin(s) 2.7 0.8 0 0.5 87.8 13.4 23.5 69.5 


Lunch (12:00 PM): 

+Asian Cilantro Wrap 1/2 serving(s) 4.7 1.9 83.6 0.7 65.6 11 29.6 276.9 

Edamame, frozen, prepared 1/2 cup(s) 1.7 1.8 N/A 1.1 48.8 N/A 49.6 337.9 




piece) 

+Kale Chips 1 serving(s) 0 2.3 872.3 0.5 158 1.1 40.5 518.3 



+Chicken and Oriental Noodles in Peanut 

1 serving(s) 8.3 2 52.8 1.5 32.3 45.3 74.1 560.9 

Sauce 








Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 


+Asian Style Omelette 1 serving(s) 1.2 1.5 82.1 1.6 38.4 34.5 34.2 479.5 


13.6 0.2 1.4 0.1 12.5 0.1 9.7 165.4 



Lunch (12:00 PM): 

+Miso Soup 1 serving(s) 2.2 0.2 142.6 0.1 26.8 0.1 9 118.6 

+Asian Chicken Salad 1 serving(s) 4.1 2.6 640.3 1.6 214.3 25.1 78.5 821.5 

+Spicy Peanut Sauce 1 serving(s) 1.3 0.2 0.6 0.2 4.4 0.5 10.1 52.1 



SILK Chai, soymilk 3/4 cup(s) 10.5 0.8 N/A 0.7 224.2 0 0 224.2 

Mangos, raw 1/2 cup(s), sliced 12.2 0.1 31.4 0 8.2 0.5 7.4 128.7 



+Chicken and Veggie Stir-Fry 1 serving(s) 2.6 3.3 188 1.3 39.5 34.7 61.7 558.9 




3 3 188 1 39 35 62 559 

48 1086 6 568 96 211 2549 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 


+Soy Shake 1 serving(s) 15.4 2.5 182.9 1.7 126.6 16.7 102.5 526.6 


Lunch (12:00 PM): 

Annie Chuns - Chicken & Cilantro - Mini 1 1/2 serving(s) (4 pieces 1.5 N/A N/A N/A N/A N/A N/A N/A 

Wontons 

per serving) 




Puddings, rice, ready-to-eat 1 can(s) (5 oz per 

can) 



20 0.2 31.2 0.7 73.8 6.8 11.4 85.2 

20 0 31 1 74 7 11 85 

+Edamame and Soba Noodle Salad 1/2 serving(s) 1.3 0.7 202.5 0.3 34.8 0.5 15.9 118.1 

+Asian Chili Garlic Salmon 1 serving(s) 7.3 1.3 23 0.8 87.4 41.7 39.6 655.5 





12 2 226 1 134 42 65 890 

51 479 5 392 71 306 2032 





Page: 

Date: 

4 

2/15/2019 

Day 4: 


Pears, raw 1 pear(s), medium 


lb) 


(6 oz each) 


Lunch (12:00 PM): 


Pot.(K) 


16.3 0.3 1.7 0.2 14.9 0.2 11.6 197.5 

16 0 0 N/A 200 N/A N/A N/A 

32 0 2 0 215 0 12 198 

+Snow Peas 1 serving(s) 2.4 0.2 0.1 0 29.2 0 1 131.6 


Bread, wheat 1 slice(s) 1.4 0.9 0 0.3 35.5 7.2 12 46 

SILK Chai, soymilk 1 cup(s) 14 1.1 N/A 0.9 298.9 0 0 298.9 



Luna Bar- Chai Tea 1 bar(s) 12 5.4 N/A 5.2 350 24.5 40 150 




+Chicken and Edamame Dumplings 1/2 serving(s) 0.6 2.5 5.8 0.6 36.5 18.7 20.2 118.9 

+Bok Choy 1 serving(s) 0 2 0.1 0 162.3 0 1 6.6 




8 5 7 1 223 19 41 358 

73 11 8 1182 51 130 1362 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 




Natures Path Organic Waffles - Mesa 

1 waffle(s) 2 0.4 N/A N/A 10 N/A N/A N/A 

Sunrise Frozen Waffles 




Lunch (12:00 PM): 

+Lettuce Wraps with Tofu 1 serving(s) 10.6 3.7 320.4 2.5 478.5 16.3 80 787.9 



Edamame, frozen, prepared 1/2 cup(s) 1.7 1.8 N/A 1.1 48.8 N/A 49.6 337.9 

Eden Foods Japanese Traditional Chips & 

5 cracker(s) 0.6 0.4 N/A N/A 12.5 N/A N/A 68.8 

Crackers - Brown Rice Crackers 




+Sauteed Fresh Spinach 1/2 serving(s) 0.3 1.9 333 0.4 70.3 0.7 56.1 396.2 




0 4 374 2 107 83 169 1403 

35 797 6 680 100 311 2725 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 


Eden Foods Japanese Traditional 

1/4 slice(s) 0 0 N/A N/A 0 N/A N/A 3.1 

Imported Specialty - Daikon Radish, 

pickled 

SILK Chai, soymilk 1/2 cup(s) 7 0.5 N/A 0.4 149.4 0 0 149.4 

Cabbage, japanese style, fresh, pickled 1/4 cup(s) 0.5 0.2 3.4 0.1 18 0.4 4.5 319.9 

+Scrambled Eggs 1 serving(s) 1.3 1.6 70.3 0.6 43 35.7 21 254.9 


Lunch (12:00 PM): 


+Snow Peas 3/4 serving(s) 1.8 0.1 0.1 0 21.9 0 0.8 98.7 



Luna Bar- Chai Tea 1 bar(s) 12 5.4 N/A 5.2 350 24.5 40 150 



+Tofu and Veggie Stir-Fry 1 serving(s) 2.8 3.8 180.3 2.1 793.6 20 84.1 427.3 





3 4 180 2 798 20 106 466 

34 319 10 1427 121 242 2539 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 



+Baked Rice Pudding 1 serving(s) 19.4 1.2 71.1 0.7 101.1 10.8 17.6 239.8 


Lunch (12:00 PM): 

+Bok Choy 1/2 serving(s) 0 1 0 0 81.2 0 0.5 3.3 

+Shrimp Cilantro Spring Rolls with Rice 

2 serving(s) 1.5 0.9 262.8 0.6 29.1 13.2 16.4 167.2 

Paper 

SILK Chai, soymilk 1/2 cup(s) 7 0.5 N/A 0.4 149.4 0 0 149.4 



Puddings, rice, ready-to-eat 1/2 can(s) (5 oz per 

10 0.1 15.6 0.3 36.9 3.4 5.7 42.6 

can) 

Apples, Raw (Apples, raw, with skin) 1 large (3-1/4 dia) 

22 0.3 6.4 0.1 12.7 0 10.6 226.8 




Eden Foods Japanese Traditional Pasta - 1 1/2 oz 1.5 0.8 N/A 0.6 15 N/A N/A 150 

Soba, 100% Buckwheat 

+Beef and Veggie Stir-Fry 1/2 serving(s) 1.4 1.2 90.2 2.2 23.1 13.1 21.1 257.9 







Asian Chicken Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Cabbage, chinese (pak-choi), raw 


Cilantro 


Peanuts, all types, dry-roasted, without salt 

Raw Carrots 


6 oz 


2 tbsp(s) 

1/8 cup(s) 


Instructions: 

Combine ingrediants. Serve immediately 

Tip: 

Use a roasted rotiserrie chicken for a quick lunch. 


Calories: 

Fat: 


Protein: 

230 kCal 

8 grams 

9 grams 

32 grams 








Asian Chili Garlic Salmon 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


Garlic, raw 

Honey 

Olive Oil 


Orange zest 

Parsley, raw 

Sauce, tomato chili sauce, bottled, no salt, low sodium 

1 tsp(s) 

16 oz 


1 tbsp(s) 

1 tsp(s) 

1/2 cup(s) 

1 tbsp(s) 

2 tbsp(s) 

1 tbsp(s) 

Instructions: 

1. Combine the honey, orange juice, orange peel, chili sauce, minced garlic, olive oil and pepper in a large Ziploc bag or other 

container. Whisk or shake the ingredients to make sure they are well combined. 

2. Add the salmon and marinate for at least 1 hour. 

3. Preheat grill to medium high. 

4 Grill fish until it begins to flake in the center approx. 8-10 minutes. 

5. Top with parsley as garnish and serve immediately 

Tip: 

Can substitute a chili garlic sauce such as Huy Fong Foods for chili sauce and minced garlic. 


Calories: 

Fat: 


Protein: 

212 kCal 

8 grams 

10 grams 

23 grams 








Asian Cilantro Wrap 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Cabbage, raw 


Cilantro 



Green Onions 

Oil, canola 


POLANER ALL-FRUIT Strawberry Spread 

Raw Carrots 

Soy sauce, low sodium 

Water 

6 oz 


1 cup(s), chopped or diced 


1/4 tsp(s) 



2 tsp(s) 

1/4 cup(s) 

2 tbsp(s) 

1/2 cup(s), strips or slices 

1 tbsp(s) 

1 tbsp(s) 

Instructions: 

1. Place fruit spread in small microwave safe bowl and microwave on HIGH 15 seconds or until slightly melted. Stir in soy sauce, 

water and red pepper flakes and set aside. 

2. Heat oil in large skillet over medium-high heat until hot. Add cabbage, asparagus, and carrots. Cook 2 minutes, stirring 

constantly. Add onions and cook 2 to 3 minutes, or until cabbage is slightly wilted., stirring constantly. Remove from heat. Spoon 

equal amounts (about 1 cup) on each of four flour tortillas. 

3. Top each with 1 tablespoon sauce, 1 tablespoon cilantro, 1 tablespoon peanuts and 1/4 cup chicken, fold sides up, overlapping 

slightly. 


Calories: 

Fat: 


Protein: 

338 kCal 

12 grams 

40 grams 

20 grams 








Asian Style Omelette 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 Omelette. 


1 Serving = Omelette. 

Ingredients: 

Black Pepper 

Egg Whites 


Mushrooms, shiitake, raw 


1/4 tsp(s) 



5 mushroom(s) 

1 tbsp(s) 

Instructions: 

1. Heat a non-stick skillet over medium high heat 

2. Whisk together the egg, egg whites and pepper, set aside 

3. When the skillet is hot, spray with non-stick cooking spray 

4. Chop the mushrooms and green onions 

5. Sauté, mushrooms and green onions for 30 seconds. Remove from pan and set aside. Wipe pan out, spray with cooking 

spray and place back on cook top 

6. Pour the egg mixture into the pan and as the egg is cooking, using a spatula, lift the edges to allow the uncooked egg to flow 

to the bottom. 

7. Fold over the omelet and cook until cheese is melted. 

8. Serve immediately 

Makes 1 omelet 

Tip: 

Can substitute crimini mushrooms for Shiitake. 


Calories: 

Fat: 


Protein: 

138 kCal 

6 grams 

8 grams 

16 grams 








Baked Rice Pudding 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Lowfat Milk (1%) 

Nutmeg 


Vanilla extract 

White Rice 

White Sugar 


1 1/2 cup(s) 

1/4 tsp(s) 

1/2 cup(s), packed 

1 tsp(s) 

1 cup(s) 

1/3 cup(s) 

Instructions: 


In a medium bowl combine eggs, milk, sugar and vanilla. Beat until combined, but not foamy. Stir in rice and raisins. Pour egg 

mixture into 1.5 quart casserole dish and sprinkle with nutmeg. Place casserole dish in baking dish. Place pudding into oven. 

Pour boiling water into baking dish around casserole to a depth of 1 inch. 

Bake for 45-55 minutes, stirring after 30 minutes. Pudding is done when a knife inserted near the center comes out clean. 

Serve warm or cold. 

Tip: 

Recipe can be made with cooked brown rice. 


Calories: 

Fat: 


Protein: 

180 kCal 

3 grams 

32 grams 

6 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Olive Oil 


Top Sirloin 


1 tbsp(s) 

1/4 cup(s) 

16 oz 

Instructions: 








Tip: 



Calories: 

Fat: 


Protein: 

324 kCal 

19 grams 

13 grams 

26 grams 








Bok Choy 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 Cups. 


1 Serving = 1 Cup. 

Ingredients: 

Black Pepper 

Bok Choy 

Olive Oil 

1 tsp(s) 

4 serving(s) 

2 tsp(s) 

Instructions: 

1. Heat olive oil in non stick sautee pan over medium heat. 

2. Add snow peas to pan and sautee for approx 5 minutes or until cooked through. Season with black pepper as desired. 


Calories: 

Fat: 


Protein: 

41 kCal 

2 grams 

3 grams 

3 grams 








Chicken and Edamame Dumplings 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 24 dumplings. 


1 Serving = 4 dumplings. 

Ingredients: 

Chicken, broilers or fryers, thigh, meat only, raw 

Edamame, frozen, unprepared 

Ginger root, raw 



Sauce, tomato chili sauce, bottled, no salt, low sodium 

Sesame Oil 


Wonton wrappers (includes egg roll wrappers) 

3/4 thigh, bone and skin removed 

2/3 cup(s) 

1 tbsp(s) 

2 tbsp(s) 

1 tbsp(s) 

2 1/2 tbsp(s) 

1 1/2 tbsp(s) 

3 tbsp(s) 

24 wrapper, eggroll (7 square) 

Instructions: 

For Dumplings 

1. Bring water to boil in a large pot fitted with a steamer and reduce to simmer. 

2. Keep the wrappers moist by covering them with a damp kitchen towel. 

3. In the bowl of a food processor, combine the chicken thigh and pulse a few times. Add the edamame, ginger, green onions, 2 

tablespoons chili garlic sauce, 1 tablespoon soy sauce and 1 tablespoon sesame oil. Pulse mixture until very well combined. 

4 Add approximately 1 tablespoon of chicken mixture to the center of each wrapper. Moisten the sides of the wrapper with water 

and close each dumpling by gathering the edges of the wrapper towards the center. Keep filled dumplings moist by covering 

them with a damp kitchen towel. 

5. Place the dumplings in a single layer in the steamer and steam for approximately 6-7 minutes. Repeat with remaining 

dumplings and serve immediately with sauce. 

For Sauce: 

Combine 2 tablespoons soy sauce, 1 tablespoon rice wine vinegar, 1/2 tablespoon chili sauce and 1/2 tablespoon sesame oil. 

Whisk to combine. 

Tip: 

Try using a Vietnamese chili garlic sauce, such as Huy Fong, for the tomato chili sauce. 


Calories: 

Fat: 


Protein: 

441 kCal 

6 grams 

78 grams 

16 grams 








Chicken and Oriental Noodles in 

Peanut Sauce 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Chicken Broth or Bouillon 


Garlic, raw 


Green Bell Pepper 

Heinz Tomato Ketchup - No Salt Added 

Noodles, egg, cooked, enriched 


Sauce, hoisin, ready-to-serve 

Sesame Oil 


12 1/2 oz 

1/2 cup(s) 

1/4 oz 


1/2 tsp(s) 


2 tbsp(s) 

9 oz 

1/4 cup(s) 

1/4 cup(s) 

2 tsp(s) 

2 oz 

Instructions: 

1. Cook noodles according to the package directions; drain 

2. Chop chicken into bite size pieces. 

3. Heat chicken broth in a small microwave bowl, then add the hoisin sauce, peanut butter, vinegar, ketchup, ginger, garlic and 

crushed red pepper. Stir to blend 

4. Heat oil in large skillet over medium high heat. Add the chicken, and green pepper slices, and stir fry for 3-5 minutes 

5. Pour the hoisin sauce mixture in the skillet with the chicken-pepper mixture and heat for a minute, then add the noodles. Toss 

well and serve 

Tip: 

Works well with beef. shrimp, scallops, and tofu as well as an assortment of vegetables like broccoli, celery, and green beans. 


Calories: 

Fat: 


Protein: 

365 kCal 

15 grams 

32 grams 

27 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Olive Oil 



12 oz 


1 tbsp(s) 

1/4 cup(s) 

1 cup(s) 

Instructions: 












Tip: 



Calories: 

Fat: 


Protein: 

357 kCal 

6 grams 

49 grams 

25 grams 








Edamame and Soba Noodle Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Cabbage, napa raw 


Green Onions 


Raw Carrots 


Seeds, sesame seeds, whole, dried 

Sesame Oil 


2 cup(s) chopped 

1/2 cup(s) 


6 oz 

2 medium 

2 tbsp(s) 

1 tbsp(s) 

3 tbsp(s) 

2 tbsp(s) 

Instructions: 

1. Cook noodles according to package directions. Drain and set aside 

2. Using a vegetable peeler, peel carrots into paper thin strips 

3. Combine soba noodles, edamame, carrots, and Napa cabbage 

4. Whisk sesame oil, vinegar, and soy sauce together 

5. Gently combine noodles with dressing and top with green onions and sesame seeds. 

6. Serve at room temperature or cold 


Calories: 

Fat: 


Protein: 

188 kCal 

12 grams 

16 grams 

6 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Celery, raw 

Garlic, raw 






Onions, raw 

Salt 

2 dash(s) 



1/2 tsp(s) 

4 tbsp(s) 

16 oz 

2 tbsp(s) 

5 spray(s) 

1/4 medium (2-1/2 dia) 

1 dash(s) 

Instructions: 




Calories: 

Fat: 


Protein: 

78 kCal 

4 grams 

5 grams 

4 grams 








Grilled Tuna 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


1 dash(s) 


Instructions: 





Tip: 



Calories: 

Fat: 


Protein: 

245 kCal 

2 grams 

0 grams 

53 grams 








Kale Chips 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 16 ounces. 



Ingredients: 

Black Pepper 


Kale, raw 

Olive Oil 

Salt 

1 tsp(s) 

1/2 tsp(s) 

16 oz 

1 tbsp(s) 

1/4 tsp(s) 

Instructions: 

1. Preheat oven to 350°F. 

2. Rinse and dry leaves. Remove stalks and ribs from kale. Tear leaves into bite size pieces. 

3. Toss leaves in a large bowl with olive oil. Sprinkle leaves with salt, pepper and cumin. 

4. Arrange leaves in a single layer onto a baking sheet. 

5. Bake for approximately 10-15 minutes or until crisp. 

6. Transfer to wire rack to cool. 


Calories: 

Fat: 


Protein: 

89 kCal 

4 grams 

12 grams 

4 grams 








Lettuce Wraps with Tofu 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 2 wraps. 


1 Serving = 2 wraps. 

Ingredients: 

Bamboo shoots, canned, drained solids 


Lemon grass (citronella), raw 



Oil, canola 

Onions, raw 

Raw Carrots 


Tofu, raw, firm 

Zucchini 

1/4 cup(s) (1/8 slices) 

1 tsp(s) 

1/8 cup(s) 

2 leaves, large 

4 mushroom(s) 

1 tbsp(s) 



1 1/2 tbsp(s) 

1/4 cup(s) 


Instructions: 

1. Heat oil in a large skillet over medium high heat. Add onions, zucchini, chopped mushrooms and carrots and cook until 

softened, about 5 minutes. 

2. Stir in tofu, chopped lemon grass, diced ginger and bamboo shoots. Add hoisin sauce and let simmer 5 to 7 minutes, stirring 

occasionally. 

3. Divide tofu mixture between lettuce leaves and wrap. 

4. Serve immediately. 


Calories: 

Fat: 


Protein: 

340 kCal 

21 grams 

29 grams 

14 grams 








Miso Soup 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Eden Foods Japanese Traditional Miso - Genmai (Brown Rice) 

Miso, Organic 

Eden Foods Japanese Traditional Sea Vegetables - Instant 

Wakame Flakes 

Onions, raw 


Raw Carrots 

Water, tap, drinking 

1 1/2 tbsp(s) 

1 tsp(s) 


3 tbsp(s) 


4 cup(s) (8 fl oz per cup) 

Instructions: 

1. Bring water to boil. 

2. Add the onions and wakame and simmer 3 minutes 

3. Add the carrots and simmer 5 minutes. Reduce the flame to very low 

4. Dissolve the Miso in 2 T. cold water 

5. Add pureed miso to simmering water and simmer two minutes 

6. Top with green onions 

Tip: 

Recipe from Eden Foods Miso Soup/Edenfoods.com 


Calories: 

Fat: 


Protein: 

25 kCal 

0 grams 

5 grams 

1 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


Garlic, raw 

Lemon Juice 

Mint Leaves 

Olive Oil 

Parsley, raw 


Red Tomatoes 

Salt 


Water 


1/4 tsp(s) 



3/4 cup(s) 

1/2 cup(s) 

3 tbsp(s) 

1/2 cup(s) 

1 cup(s) 


1/2 tsp(s) 

7 oz 

2 cup(s) 


Instructions: 





Tip: 






Calories: 

Fat: 


Protein: 

246 kCal 

12 grams 

25 grams 

11 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Olive Oil 

Spinach, raw 

1 tbsp(s) 


Instructions: 





Tip: 



Calories: 

Fat: 


Protein: 

92 kCal 

8 grams 

5 grams 

4 grams 








Scrambled Eggs 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 1 serving of eggs. 

Ingredients: 

Black Pepper 

Egg Whites 



Salt 

1 tsp(s) 



2 spray(s) 

1/4 tsp(s) 

Instructions: 

1. Whisk together egg whites and egg. Add black pepper and salt and combine. 

2. Heat a non-stick skillet over medium high heat and coat with non-stick cooking spray. 

3. Pour eggs into heated skillet and scramble until cooked throughout. 

4. Serve Immediately. 


Calories: 

Fat: 


Protein: 

128 kCal 

6 grams 

2 grams 

17 grams 








Shrimp Cilantro Spring Rolls with 

Rice Paper 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 spring rolls. 


1 Serving = 1 spring roll. 

Ingredients: 

Cilantro 

Raw Carrots 

Rice noodles, cooked 

Rice Paper 

Shrimp, Raw 

3/4 cup(s) 


1 cup(s) 

4 large (12-3/8 dia) 

8 medium 

Instructions: 

1. In a large pot bring 4 cups of water to a boil. Add the shrimp and cook for 2-3 minutes. Drain and set the shrimp aside. 

2. Cook noodles according to package instructions. Drain and rinse with cold water. 

3. Chop cilantro and carrots. 

4. In a large bowl, combine the chopped cilantro and carrots with the cooled rice vermicelli noodles. 

5. Prepare the rice paper by placing individual sheets in warm water for 15-30 seconds until soft and pliable. 

6. Place a softened piece of a rice paper on the cutting board. Place ¼ cup rice noodle mixture on the bottom 3rd of the paper, 

allowing an inch on each side. Place 2 pieces of shrimp on top. Fold the bottom of the paper up and over the noodle mixture. 

Then fold each side toward the center, rolling gently and as tightly as possible from the bottom until completely rolled. 

Tip: 

Serve with Spicy Peanut Sauce or Spicy Fish Sauce. 


Calories: 

Fat: 


Protein: 

124 kCal 

0 grams 

25 grams 

4 grams 








Snow Peas 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Olive Oil 

Peas, Snow 

1 tsp(s) 

2 tsp(s) 

4 cups(s), whole (2.2 oz per cup) 

Instructions: 

1. Heat olive oil in non stick sauté pan over medium heat. 

2. Add snow peas to pan and sauté for approx. 5 minutes or until cooked through. Season with black pepper as desired. 


Calories: 

Fat: 


Protein: 

48 kCal 

2 grams 

5 grams 

2 grams 




Sodium: 2 mgs 




Soy Shake 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Mangos, raw 

Orange Juice 


Soymilk, original and vanilla, unfortified 

Tofu, soft, prepared with calcium sulfate and magnesium chloride 

(nigari) 

Wheat bran, crude 

Wheat Germ 

7 medium 


3/4 cup(s) 

2 tbsp(s) 

3/4 cup(s) 

3/4 cup(s) (1/2 cubes) 

2 tbsp(s) 

2 tbsp(s) 

Instructions: 

1. In a blender, combine soy milk and orange juice. Turn on blender and add the bran, germ, and flax. 

2. Stop the blender, then add tofu, carrots, and mangos. Cover and blend on high until smooth. 

3. If shake is too think, thin with more milk, juice, or water. 

Tip: 

Increase fiber content gradually, starting with a teaspoon each of the bran, germ, and flax. Take a few weeks to work up to 2 

tablespoons. 


Calories: 

Fat: 


Protein: 

199 kCal 

8 grams 

27 grams 

10 grams 








Spicy Peanut Sauce 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 6 tablespoon(s). 


1 Serving = 1 Tablespoon. 

Ingredients: 

Cilantro 

Garlic, raw 

Peanut butter, chunk style, without salt 

Sauce, NESTLE, LJ MINOR All Purpose Stir Fry Sauce, 


Sesame Oil 


Vinegar, cider 

White Sugar 

1 tbsp(s) 


2 tbsp(s) 

1 tsp(s) 

1 tsp(s) 

1 tbsp(s) 

2 tbsp(s) 

1 tsp(s) 

Instructions: 

Chop cilantro. Combine all ingredients and serve. 


Calories: 

Fat: 


Protein: 

45 kCal 

4 grams 

2 grams 

2 grams 








Sunset Coconut Chicken 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


Chili Powder 

Cilantro 

Garlic, raw 


Lite Coconut Milk (Thai Kitchen) 

Mushrooms, canned, drained solids 

Olive Oil 

Onions, raw 

Salt 

Tomato products, canned, puree, without salt added 

Tomatoes 

1/2 tbsp(s) 


1/2 tbsp(s) 


1 clove(s) 

3 tbsp(s) 

1 cup(s) 

1 can 

1 tbsp(s) 


1/4 tsp(s) 

1 1/2 cup(s) 


Instructions: 

1. Saute chicken, onions, and garlic in olive oil. 

2. After chicken is cooked, add tomatoes, mushrooms, and cilantro. Cook until tomatoes are soft. 

3. Add coconut milk, tomato puree, lemon juice, and spices. 

4. Simmer for 10-15 minutes. Serve hot. 

Tip: 

Serve over white or brown rice or eat as soup. 


Calories: 

Fat: 


Protein: 

288 kCal 

11 grams 

19 grams 

28 grams 








Tofu and Veggie Stir-Fry 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Olive Oil 




1 tbsp(s) 

1/4 cup(s) 

16 oz 

Instructions: 



Slice tofu into half inch cubes. 

Heat oil in a large skillet or wok over medium-high heat. 

Add tofu. 

Cook, stirring constantly, 2-3 minutes, until tofu browns slightly. 



Serve with brown rice 

Tip: 



Calories: 

Fat: 


Protein: 

260 kCal 

14 grams 

18 grams 

20 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie - Healthy Asian 





Amount 

Bread, wheat 1 slice(s) 

English muffins, whole-wheat, toasted 1/2 muffin(s) 


Wonton wrappers (includes egg roll wrappers) 24 wrapper, eggroll (7 square) 

Amount 


Amount 


Water 1 tbsp(s) 

Water, tap, drinking 4 cup(s) (8 fl oz per cup) 

Amount 

Annie Chuns - Chicken & Cilantro - Mini Wontons 1 1/2 serving(s) (4 pieces per serving) 


Amount 

Eden Foods Japanese Traditional Pasta - Soba, 100% Buckwheat 1 1/2 oz 

Natures Path Organic Waffles - Mesa Sunrise Frozen Waffles 1 waffle(s) 

Noodles, egg, cooked, enriched 9 oz 

Noodles, japanese, soba, cooked 6 oz 


Rice noodles, cooked 1 cup(s) 


Wheat bran, crude 2 tbsp(s) 

Wheat Germ 2 tbsp(s) 

White Rice 1 cup(s) 



Food (Ethnic Foods) 

Amount 




Fage Total 0% Yogurt- Plain 1 small container(s) (6 oz each) 



Amount 

Rice Paper 4 large (12-3/8 dia) 


Amount 




Oil, canola 1 tbsp(s) 

Oil, canola 2 tsp(s) 






Shopping List 

Page: 2 

Date: 2/15/2019 





Amount 

Sesame Oil 4 1/2 tbsp(s) 

Sesame Oil 3 tsp(s) 


Amount 



Shrimp, Raw 8 medium 

Amount 

Apples, Raw 1 large (3-1/4 dia) (approx 2 per lb) 



Mangos, raw 3/4 cup(s), sliced 




Orange zest 1 tbsp(s) 


Pears, raw 1 pear(s), small (approx 3 per lb) 

Pineapple, raw, all varieties 1 cup(s), diced 

Raisins, seedless 1/2 cup(s), packed 



Amount 

Eden Foods Japanese Traditional Miso - Genmai (Brown Rice) Miso, Organic 1 1/2 tbsp(s) 


Peanut butter, chunk style, without salt 2 tbsp(s) 

Peanut butter, smooth style, without salt 1/4 cup(s) 

Peanuts, all types, dry-roasted, without salt 3/8 cup(s) 

Peas, Snow 4 cups(s), whole (2.2 oz per cup) 

SILK Chai, soymilk 2 3/4 cup(s) 

Soy sauce, low sodium 7 tbsp(s) 

Soymilk, original and vanilla, unfortified 3/4 cup(s) 

Tofu, raw, firm 1/4 cup(s) 

Tofu, raw, firm 16 oz 

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 3/4 cup(s) (1/2 cubes) 





Amount 


Seeds, sesame seeds, whole, dried 1 tbsp(s) 

Amount 

Chicken Breast (Roasted, Skinless) 1 cup(s), chopped or diced 



Chicken Breast - No Skin Raw 24 1/2 oz 


Shopping List 

Page: 3 

Date: 2/15/2019 




Food (Snacks) 

Amount 

Chicken, broilers or fryers, thigh, meat only, raw 3/4 thigh, bone and skin removed 

Amount 

Lite Coconut Milk (Thai Kitchen) 1 cup(s) 

Amount 

Eden Foods Japanese Traditional Chips & Crackers - Brown Rice Crackers 5 cracker(s) 

Luna Bar- Chai Tea 2 bar(s) 


Amount 

Chicken Broth or Bouillon 1/2 cup(s) 

Heinz Tomato Ketchup - No Salt Added 2 tbsp(s) 

Sauce, hoisin, ready-to-serve 1/4 cup(s) 

Sauce, hoisin, ready-to-serve 1 1/2 tbsp(s) 

Sauce, NESTLE, LJ MINOR All Purpose Stir Fry Sauce, ready-to-serve 1 tsp(s) 


Sauce, tomato chili sauce, bottled, no salt, low sodium 3 1/2 tbsp(s) 



Amount 




Chili Powder 1/2 tbsp(s) 

Crushed Red Pepper (Spices, pepper, red or cayenne) 1/4 oz 






Nutmeg 1/4 tsp(s) 

Rice Wine Vinegar 3 tbsp(s) 



Vanilla extract 1 tsp(s) 

Vinegar, cider 2 tbsp(s) 

Vinegar, Distilled 2 oz 

Food (Sweets) 


Amount 

Honey 1 tbsp(s) 

POLANER ALL-FRUIT Strawberry Spread 2 tbsp(s) 

Puddings, rice, ready-to-eat 1 1/2 can(s) (5 oz per can) 


White Sugar 1/3 cup(s) 


Amount 




Shopping List 

Page: 4 

Date: 2/15/2019 



Amount 


Bamboo shoots, canned, drained solids 1/4 cup(s) (1/8 slices) 

Bok Choy 4 serving(s) 

Cabbage, chinese (pak-choi), raw 5 cup(s), shredded 

Cabbage, japanese style, fresh, pickled 1/4 cup(s) 

Cabbage, napa raw 2 cup(s) chopped 

Cabbage, raw 3 cup(s), chopped 





Cilantro 8 tbsp(s) chopped 


Edamame, frozen, prepared 1/2 cup(s) 

Edamame, frozen, prepared 1 cup(s) 

Edamame, frozen, unprepared 2/3 cup(s) 

Eden Foods Japanese Traditional Imported Specialty - Daikon Radish, 1/4 slice(s) 

pickled 

Eden Foods Japanese Traditional Sea Vegetables - Instant Wakame Flakes 1 tsp(s) 

Garlic, raw 1 clove(s) 


Ginger root, raw 1 tbsp(s) 

Ginger root, raw 1 1/2 tsp(s) 

Green Bell Pepper 1 cup(s), sliced 

Green Onions 1 cup(s), chopped 

Green Onions 3 tbsp(s) chopped 

Kale, raw 16 oz 

Lemon grass (citronella), raw 1/8 cup(s) 

Lettuce, butterhead (includes boston and bibb types), raw 2 leaves, large 


Mushrooms, canned, drained solids 1 can 

Mushrooms, shiitake, raw 9 mushroom(s) 

Onions, raw 1 1/2 cup(s), chopped 

Onions, raw 1/4 medium (2-1/2 dia) 

Onions, raw 2 tbsp(s) chopped 




Raw Carrots 3/4 cup(s), chopped 

Raw Carrots 1 cup(s), grated 

Raw Carrots 1/2 cup(s), strips or slices 







Shopping List 

Page: 5 

Date: 2/15/2019 



Amount 


Tomato products, canned, puree, without salt added 1 1/2 cup(s) 

Tomatoes 1 cup(s), chopped 


Zucchini 1/4 cup(s), chopped 





Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie - Healthy Asian 

# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 64.7 g - - - 




Cholesterol 191 mg - - - 



Vitamin A, IU 12644.9 IU - - - 

Vitamin A, RAE 605.8 700 3000 86.5% 


Zinc, Zn 6.4 mg 11 mg 40 mg 58.4% 


Calcium, Ca 733 mg 1000 mg 2500 mg 73.3% 










Vitamin D2 (ergocalciferol) 0.1 mcg - - - 

Vitamin E 1.4 mg_ATE 15 mg_ATE 1000 9% 

mg_ATE 




Vitamin B-6 2 mg 1 mg 100 mg - 

Vitamin C, total ascorbic acid 119 mg 75 mg 2000 mg - 


Thiamin 0.8 mg 1 mg - 82.5% 

Chromium 8.6 mcg 35 mcg - 24.5% 








Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 

Copper, Cu 1 mg 1 mg 10 mg 97.8% 






22:1 t 0 g - - - 


18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

18:3i 0 g - - - 

22:4 0 g - - - 

Biotin 21.4 mcg 30 mcg - 71.4% 






Lysine 3.8 g - - - 





Valine 2.6 g - - - 








Serine 2.3 g - - - 


Fluoride, F 45 mcg 4000 mcg 10000 mcg 1.1% 






Starch 4.5 g - - - 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 







Water 725.6 g 4 g - - 


Energy 3532.5 kj - - - 

Molybdenum 5.4 mcg 45 mcg 2000 mcg 11.9% 

18:2 t,t 0 g - - - 

20:4 n-6 0 g - - - 

21:5 0 g - - - 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 





yolks. 

0 20 40 60 80 100 120 140 160 180 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 

Calcium, Ca 733 mg 1000 mg 2500 mg 73.3% Sources for Calcium are yogurt, tofu, milk, 



legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 

Chromium 8.6 mcg 35 mcg - 24.5% Sources of Chromium are whole grain 

breads and cereals, eggs, chicken, lean 

meats, cheeses, black pepper, thyme, 

Brewer's yeast, romaine lettuce, 

tomatoes, beef, liver, apples, bananas, 

spinach. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 







0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 

Copper, Cu 1 mg 1 mg 10 mg 97.8% Sources of Copper are Oysters and other 






0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 

Biotin 21.4 mcg 30 mcg - 71.4% Sources of Biotin are yeast, whole wheat 

bread, cooked eggs, cheddar cheese, 

cooked liver, cooked pork, cooked 

Salmon, avocado, raspberries, raw 

cauliflower. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Fluoride, F 45 mcg 4000 mcg 10000 mcg 1.1% Sources of Fluoride are fluoridated water, 



and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

4 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 


Molybdenum 5.4 mcg 45 mcg 2000 mcg 11.9% Sources of Molybdenum are whole 

grains, buckwheat, barley, wheat germ, 

legumes, lima beans, lentils, sunflower 

seeds, and dark green leafy vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






Page: 

Date: 

1 





Fat: 26.8% 

Fat: 30 grams 










48.9% 

24.3% 

26.8% 

Legend 

Protein 

Carbohydrates 

Fat 


long periods of time. The Meals in Minutes menus offer the client options for quick meals while keeping nutritional quality in mind. 

Meals focus on foods and recipes that can be eaten fresh or prepared quickly. Recipes rely heavily on the microwave. The plan is 

high in fiber and balanced between carbohydrates, protein and fat. If you use this menu for consecutive weeks feel free to 

substitute foods within the same food group. Variety will help keep you satisfied. This plan is in compliance with the American 

Heart Association recommendations for fat and cholesterol. Remember, your goal is to consume no more than 30% of your total 

calories from fat over several days, not in individual foods or in one meal. The plan is also moderately low in sodium. At this 

calorie level it is recommended that you take a generic multivitamin/ mineral supplement. As always, you should consult with your 

doctor or a registered dietitian if you have specific health concerns. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 



Lunch (12:00 PM): 




colby) 




Tomatoes (Tomatoes, red, ripe, raw, June thru October average) 


+Seafood Gumbo 




Fat: 17 grams 






1 serving(s) 


2 slice(s) 

1 oz 



1 tbsp(s) 


2 serving(s) 










Page: 

Date: 

2 

2/15/2019 

Day 2: 


+Microwave Scrambled Eggs 

Bread, Multi-Grain, toasted (includes whole-grain) 

Lunch (12:00 PM): 












Fat: 38 grams 






1 serving(s) 

1 slice(s) 

1 serving (16 crackers 1 oz) 



1/8 avocado 


1 tbsp(s) 

1 serving(s) 









Page: 

Date: 

3 

2/15/2019 

Day 3: 



Lunch (12:00 PM): 



+Bean Burrito 


+Chicken Parmigiana 





Fat: 27 grams 






1 serving(s) 

1/4 cup(s) 

1 small box (1.5 oz) 

1 serving(s) 

1 serving(s) 

1 serving(s) 

1/2 cup(s) 









Page: 

Date: 

4 

2/15/2019 

Day 4: 




skim)) 


Lunch (12:00 PM): 


1/2 cup(s) 

1 cup(s) 


2 tbsp(s) 


McDonalds Hamburger 1 

Garden Salad 

1 cup(s) 

Fruit cocktail, (peach and pineapple and pear and grape and 

1/2 cup(s) 

cherry), canned, juice pack, solids and liquids 


+Cheese Bread 

+Microwave Fish Teriyaki 




Fat: 29 grams 






1 serving(s) 

1 serving(s) 

2 serving(s) 









Page: 

Date: 

5 

2/15/2019 

Day 5: 



skim)) 

Luna Bar- Toasted Nuts n Cranberry 

Lunch (12:00 PM): 


Pizza Hut Thin N Crispy Pizza Veggies Lovers 

Pears, raw 





Fat: 37 grams 






1/2 cup(s) 

1 bar(s) (1.7 oz per bar) 

1 oz 

1 Slice(s) 


1 serving(s) 









Page: 

Date: 

6 

2/15/2019 

Day 6: 


Orange Juice (Orange juice, raw) 


Lunch (12:00 PM): 

TCBY Non Fat Frozen Yogurt 




+Chef Salad 


Baked Potato (Potato, baked, flesh and skin, without salt) 


Boston Market Marinated Grilled Chicken 





Fat: 32 grams 






4 fl oz 

1 serving(s) 

1/2 cup(s) 

1/4 serving (16 crackers 1 oz) 

2 tbsp(s) 

1 serving(s) 

4 oz 

1 roll (1 oz) 

2 oz 


1/3 tbsp(s) 









Page: 

Date: 

7 

2/15/2019 

Day 7: 


+Peanut Butter Waffle Sandwich 

Lunch (12:00 PM): 

KRAFT JELL-O Sugar Free Ready to Eat (Gelatin desserts, KRAFT, 

JELL-O Brand Sugar Free Low Calorie Gelatin Snacks Strawberry, 

with aspartame and acesulfame potassium sweetener, ready-to-eat) 







Fat: 33 grams 






1 serving(s) 

1 serving 

1 serving(s) 

1 serving(s) 










Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 




Lunch (12:00 PM): 


Bread, Multi-Grain (includes whole-grain) 2 slice(s) 137.8 2.2 22.5 6.9 0.5 0 3.8 218.4 


1 oz 49 2 0.5 6.9 1.2 6 0 173.5 



110 1.5 23 2 0 0 2 150 




Roast 

serving) 



1 tbsp(s) 50.1 4.9 1.3 0.1 0.8 5.2 0 119.6 





(1/4 thick) 


8.4 0.1 1.9 0.3 0 0 0.4 3.6 

417 12 50 30 2 31 6 1025 

+Seafood Gumbo 2 serving(s) 226.1 2.3 22.5 25.5 0.4 172.3 3.1 1116.9 



298 2 42 26 0 172 6 1118 


990 137 72 5 218 14 2356 







Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 


+Microwave Scrambled Eggs 1 serving(s) 147.3 9.8 1.6 12.6 2.9 95.5 0.1 281.6 


1 slice(s) 69.1 1.1 11.3 3.5 0.2 0 1.9 109.7 

whole-grain) 


Lunch (12:00 PM): 


130 4 21 3 0.5 0 1 260 



1 container (8 oz) 124.8 0.5 22.5 7.7 0.2 11.4 0 102.2 




80 6 0.5 7 3.5 15 0 210 

piece) 




1/8 avocado 40.2 3.7 2.1 0.5 0.5 0 1.7 1.8 

varieties) 


1 fruit (2-5/8 dia) 61.6 0.2 15.4 1.2 0 0 3.1 0 

varieties) 

Low Fat Sour Cream 1 tbsp(s) 17.5 1 1.5 0.5 0.5 2.5 0 10 









Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 




Lunch (12:00 PM): 

Salsa (Sauce, ready-to-serve, salsa) 1/4 cup(s) 17.5 0.1 4.1 1 0 0 1 388.5 

Raisins, seedless 1 small box (1.5 oz) 128.6 0.2 34 1.3 0 0 1.6 4.7 




+Chicken Parmigiana 1 serving(s) 332.4 11.1 24.1 32 3.6 86.3 3.8 847.8 


Fettuccini, 1% egg white, golden grain 1/2 cup(s) 65.3 0.4 13.1 2.6 0.3 0 0.6 3 




490 19 42 39 5 86 7 963 

1038 152 56 7 86 23 2273 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 



oz) 





Lunch (12:00 PM): 


2 tbsp(s) 20.5 0.3 3.6 0.5 0.2 1 0.2 429.7 


Dressing) 

McDonalds Hamburger 1 2.5 0.1 0.3 0.1 0 0.3 0 5 



1/2 cup(s) 54.5 0 14.1 0.5 0 0 1.2 4.7 





+Cheese Bread 1 serving(s) 87.3 0.9 16.1 3.8 0.4 1.1 0.7 203.4 

+Microwave Fish Teriyaki 1 serving(s) 147.5 3.9 2.8 23.7 0.6 58.9 0 765.9 





420 19 33 32 3 60 4 1345 

774 89 52 4 64 16 1922 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 




Luna Bar- Toasted Nuts n Cranberry 1 bar(s) (1.7 oz per 171.7 4.1 26.2 10 0 0 3.1 130.9 

bar) 


Lunch (12:00 PM): 



1 Slice(s) 190 7 24 8 3 5 2 520 

Lovers 



lb) 



+Chicken Mushroom Quesadillas 1 serving(s) 524.4 25.8 46.3 28 7 57.7 6.2 990.7 




524 26 46 28 7 58 6 991 

1034 131 51 10 65 17 1717 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 


Orange Juice (Orange juice, raw) 4 fl oz 55.8 0.2 12.9 0.9 0 0 0.2 1.2 



Lunch (12:00 PM): 

TCBY Non Fat Frozen Yogurt 1/2 cup(s) 110 0 23 4 0 4.5 0 60 


32.5 1 5.3 0.8 0.1 0 0.2 65 



2 tbsp(s) 20.5 0.3 3.6 0.5 0.2 1 0.2 429.7 


Dressing) 





4 oz 105.5 0.1 24 2.8 0 0 2.5 11.3 



Boston Market Marinated Grilled Chicken 2 oz 113.4 4.9 0.5 16.3 1 44.4 0 108.5 


serving) 

Smart Balance Light Buttery Spread 1/3 tbsp(s) 14.8 1.6 0 0 0.5 0 0 29.7 

400 12 44 29 4 54 7 415 


1041 115 75 11 313 10 2171 







Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 


+Peanut Butter Waffle Sandwich 1 serving(s) 286.3 11.1 42.5 12.1 1.7 0 7 409.7 


Lunch (12:00 PM): 


1 serving 7.4 0 0 1.3 0 0 0 45.1 





ready-to-eat) 






2 spear(s) (about 5 25.9 0.3 5.3 1.8 0.1 0 2.4 30.3 

salt 

long) 








Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 




Lunch (12:00 PM): 

Lettuce, green leaf, raw 1/4 cup(s), shredded 0.1 0.1 51.8 0 5 0.1 1.8 27.2 

Bread, Multi-Grain (includes whole-grain) 2 slice(s) 3.3 1.3 0 0.9 53.6 17.1 40.6 119.6 


1 oz 0.1 0.1 17 0.5 117.7 4.1 4.5 18.7 







Roast 

serving) 








(1/4 thick) 


N/A 0.2 12.4 0 2 0.2 4.4 88.8 

6 2 81 1 219 21 51 262 

+Seafood Gumbo 2 serving(s) 2.9 3.2 78 1.8 163.7 44 89.5 376.4 



17 3 82 2 172 44 96 524 


68 267 6 960 81 200 1514 







Information 

Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 


+Microwave Scrambled Eggs 1 serving(s) 1 1.8 112.2 1.3 94.1 24.1 11.6 268.4 


1 slice(s) 1.7 0.7 0 0.4 26.6 8.6 20.4 60 

whole-grain) 


Lunch (12:00 PM): 









piece) 




1/8 avocado 0.2 0.1 1.8 0.2 3 0.1 7.3 121.9 

varieties) 


1 fruit (2-5/8 dia) 12.2 0.1 14.4 0.1 52.4 0.7 13.1 237.1 

varieties) 

Low Fat Sour Cream 1 tbsp(s) N/A N/A N/A N/A N/A N/A N/A N/A 









Information 

Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 




Lunch (12:00 PM): 

Salsa (Sauce, ready-to-serve, salsa) 1/4 cup(s) 2 0.3 9.7 0.2 17.5 0.6 9.7 192.3 

Raisins, seedless 1 small box (1.5 oz) 25.5 0.8 0 0.1 21.5 0.3 13.8 322.1 




+Chicken Parmigiana 1 serving(s) 11.6 1.7 81.4 1.9 146.3 44.7 64.8 863.1 


Fettuccini, 1% egg white, golden grain 1/2 cup(s) N/A N/A N/A N/A N/A N/A N/A N/A 




12 6 747 3 287 46 177 1656 

42 820 5 473 66 308 2867 





Information 

Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 



0.4 0.4 0.1 0.4 13.9 0.7 22.4 62.5 

oz) 





Lunch (12:00 PM): 




Dressing) 

McDonalds Hamburger 1 0.1 0.1 N/A N/A 0.1 N/A N/A N/A 



1/2 cup(s) 12.9 0.2 17.8 0.1 9.5 0.6 8.3 112.6 





+Cheese Bread 1 serving(s) 0.7 1 2.9 0.3 26.3 7.9 8.4 37.9 

+Microwave Fish Teriyaki 1 serving(s) 2.5 1.2 39.7 0.6 19.2 50.7 40.4 406.6 





14 5 502 2 150 60 129 1107 

41 594 3 396 65 173 1983 





Information 

Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 




Luna Bar- Toasted Nuts n Cranberry 1 bar(s) (1.7 oz per 

9 N/A N/A N/A 352 N/A N/A 100.6 

bar) 


Lunch (12:00 PM): 



1 Slice(s) 3 N/A N/A N/A 10 N/A N/A N/A 

Lovers 



lb) 



+Chicken Mushroom Quesadillas 1 serving(s) 1.9 2.8 56.2 1.7 189.1 21.8 45.2 537.5 




2 3 56 2 189 22 45 537 

38 328 2 725 26 73 1094 





Information 

Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 


Orange Juice (Orange juice, raw) 4 fl oz 10.4 0.2 12.4 0.1 13.6 0.1 13.6 248 



Lunch (12:00 PM): 

TCBY Non Fat Frozen Yogurt 1/2 cup(s) 20 N/A N/A N/A N/A N/A N/A N/A 


0.8 N/A N/A N/A 5 N/A N/A N/A 





Dressing) 





4 oz 1.3 1.2 1.1 0.4 17 0.5 31.8 606.7 



Boston Market Marinated Grilled Chicken 2 oz 0 N/A N/A N/A N/A N/A N/A N/A 


serving) 


5 2 1 1 66 10 42 639 


42 579 3 423 44 97 1371 







Information 

Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 


+Peanut Butter Waffle Sandwich 1 serving(s) 7.2 0.3 0 0.5 68.2 1 24.8 239.5 


Lunch (12:00 PM): 


1 serving 0 0 N/A N/A 0 N/A N/A 2.8 





ready-to-eat) 







1 0.5 57 0.3 29.6 1.2 15.5 216.8 

salt 

long) 







Bean Burrito 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 







Salsa 

1 cup(s) 

1/2 cup(s) 

1 tbsp(s) 


6 leaf(s) 

1 cup(s) 

1/2 cup(s) 

Instructions: 





Calories: 

Fat: 


Protein: 

278 kCal 

5 grams 

47 grams 

12 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




2 large 


packed 20/lb) 


Instructions: 


Tip: 




Calories: 

Fat: 


Protein: 

240 kCal 

12 grams 

19 grams 

12 grams 








Cheese Bread 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 Loaf. 



Ingredients: 



16 oz 

4 tbsp(s) 

Instructions: 

Turn on broiler. Slice bread lengthwise. Place slices on baking sheet. Sprinkle Parmesan over bread. Place under broiler 1-2 

minutes, or until golden. 


Calories: 

Fat: 


Protein: 

87 kCal 

1 grams 

16 grams 

4 grams 








Chef Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 







1 oz 

1 oz 

2 oz 


Instructions: 


Tip: 




Calories: 

Fat: 


Protein: 

182 kCal 

5 grams 

6 grams 

28 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Avocado 





Olive Oil 

Salsa 



1/4 cup(s) 

4 oz 



1 tbsp(s) 

1/4 cup(s) 


Instructions: 




avocado. 

Tip: 



Calories: 

Fat: 


Protein: 

524 kCal 

26 grams 

46 grams 

28 grams 








Chicken Parmigiana 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 







1/2 cup(s) 

1 cup(s) 

Instructions: 

Divide chicken breast into two 4 ounce halves. Place chicken in a microwave and oven safe glass baking dish coated with 

non-stick cooking spray. Cover chicken and microwave on high for five minutes or until chicken is cooked through. Grate 

mozzarella cheese. Pour pasta sauce over chicken, sprinkle with mozzarella cheese, and top with croutons. Bake chicken 

uncovered at 375°F 20 more minutes or until cheese begins to bubble and brown. 


Calories: 

Fat: 


Protein: 

332 kCal 

11 grams 

24 grams 

32 grams 








Microwave Fish Teriyaki 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Salmon - Raw 


8 oz 

2 tbsp(s) 

Instructions: 

Arrange two 4 ounce fillets in a microwave safe glass baking dish. Spread one tablespoon teriyaki sauce over each fillet. Cover 

loosely with heavy-duty plastic wrap. Microwave on high 5-7 minutes or until fillets flake with a fork, giving dish half turn and 

testing for doneness after 3 minutes. Frozen fillets will take 1-2 minutes longer to cook. Overcooked fillets will be dry and tough. 


Calories: 

Fat: 


Protein: 

148 kCal 

4 grams 

3 grams 

24 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Cinnamon 

Oatmeal 



Water 

1/2 tsp(s) 

2/3 cup(s) 

1 oz 

1 tbsp(s) 

1 1/3 cup(s) 

Instructions: 



Calories: 

Fat: 


Protein: 

124 kCal 

2 grams 

24 grams 

2 grams 








Microwave Scrambled Eggs 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 




Nonfat Milk 


1/4 tsp(s) 

1/2 cup(s) 



2 tbsp(s) 

2 tbsp(s) 

Instructions: 

Place buttery spread in a microwave-safe bowl. Microwave on High until spread melts, about 60-90 seconds. Add eggs, egg 

substitute, milk, cheese and pepper to bowl and mix well. Microwave on High until eggs are set but still slightly moist, about 2 

minutes. Remove from microwave and cover until eggs become firm, about 2-3 minutes. 

Tip: 

Eliminating egg and using 3/4 cup egg substitute reduces cholesterol to 2.5 mg and saturated fat to 2.5 gm per serving. 


Calories: 

Fat: 


Protein: 

148 kCal 

10 grams 

2 grams 

12 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Spinach, raw 

Tomatoes 


Wheat Bread 


1 leaf(s) 

1 tsp(s) 

1/2 cup(s) 


4 oz 

2 slice(s) 

1 tbsp(s) 

Instructions: 

Drain tuna 



Tip: 



Calories: 

Fat: 


Protein: 

295 kCal 

4 grams 

27 grams 

38 grams 








Peanut Butter Waffle Sandwich 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Honey 



2 tsp(s) 

4 waffle(s) 

2 tbsp(s) 

Instructions: 

Combine peanut butter and honey. Spread evenly on two waffles, top with remaining two waffles. Serve. 


Calories: 

Fat: 


Protein: 

286 kCal 

11 grams 

42 grams 

12 grams 








Quick Ravioli 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 




1/8 tsp(s) 

1 tbsp(s) 

2 serving 

1 cup(s) 

Instructions: 




Calories: 

Fat: 


Protein: 

463 kCal 

18 grams 

55 grams 

18 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Olive Oil 

Spinach, raw 

1 tbsp(s) 


Instructions: 





Tip: 



Calories: 

Fat: 


Protein: 

92 kCal 

8 grams 

5 grams 

4 grams 








Seafood Gumbo 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Okra, cooked, boiled, drained, without salt 

Shrimp, Raw 

Water 

White Rice 

Zatarains New Orleans Style Gumbo (no Rice) 


16 oz 

6 1/2 cup(s) 

1/4 cup(s) 

6 serving (1/2 tbsp) 

Instructions: 

In a 4 quart stock pot, add packaged gumbo mix, okra, and rice to water. Stir until well blended. Heat mixture to boiling before 

adding seafood. Return to a boil then reduce heat, cover, and continue cooking for 25-30 minutes until rice is tender. 

Tip: 

You may substitue any fish or chicken for the shrimp. 


Calories: 

Fat: 


Protein: 

113 kCal 

1 grams 

11 grams 

13 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Spinach, raw 


2 tbsp(s) 

3 cup(s) 

3 oz 

Instructions: 




Calories: 

Fat: 


Protein: 

92 kCal 

7 grams 

7 grams 

2 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Nonfat Milk 



1 cup(s) 

1 cup(s) 


Instructions: 


Tip: 



Calories: 

Fat: 


Protein: 

275 kCal 

3 grams 

46 grams 

16 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Salsa 

Tomatoes 

Tostada Shell 


1/2 cup(s) 


1/2 cup(s) 


4 shell 

Instructions: 




Calories: 

Fat: 


Protein: 

297 kCal 

12 grams 

34 grams 

14 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 







Amount 



Bread, Multi-Grain, toasted (includes whole-grain) 1 slice(s) 







Amount 


Amount 



Amount 

White Rice 1/4 cup(s) 

Amount 










Low Fat Cheddar or Colby Cheese 5/8 cup(s), shredded 


Low Fat Sour Cream 1 tbsp(s) 



Nonfat Milk 2 tbsp(s) 




Amount 

Boston Market Marinated Grilled Chicken 2 oz 

Pizza Hut Thin N Crispy Pizza Veggies Lovers 1 Slice(s) 

TCBY Non Fat Frozen Yogurt 1/2 cup(s) 


Amount 







Shopping List 

Page: 2 

Date: 2/15/2019 




Amount 




Amount 

Salmon - Raw 8 oz 




Amount 




Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, 1/2 cup(s) 

juice pack, solids and liquids 


Orange Juice 4 fl oz 







Amount 





Amount 



Kashi Original Frozen Waffles 4 waffle(s) 


Zatarains New Orleans Style Gumbo (no Rice) 6 serving (1/2 tbsp) 


Amount 



Amount 


packed 20/lb) 


Amount 





Food (Snacks) 



Amount 


Shopping List 

Page: 3 

Date: 2/15/2019 


Food (Snacks) 



Food (Sweets) 

Amount 

Lays Baked Original Potato Chips 1 serving(s) (11 crisps per serving) 

Luna Bar- Toasted Nuts n Cranberry 1 bar(s) (1.7 oz per bar) 

Nabisco Wheat Thins, Reduced-Fat 1 1/4 serving (16 crackers 1 oz) 


Amount 


Salsa 1 1/4 cup(s) 


Teriyaki Sauce 2 tbsp(s) 

Amount 




Fettuccini, 1% egg white, golden grain 1/2 cup(s) 


Amount 


KRAFT JELL-O Sugar Free Ready to Eat 1 serving 


Amount 

Baked Potato 4 oz 







Lettuce, green leaf, raw 1/4 cup(s), shredded 


Okra, cooked, boiled, drained, without salt 3 cup(s) slices 












Page: 

Date: 

1 

2/15/2019 

Nutrient 


# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 61 g - - - 





Fiber, total dietary 16 g 38 g - 42.2% 

Iron, Fe 6.2 mg 8 mg 45 mg 77.1% 


Vitamin A, RAE 438.9 700 3000 62.7% 


Zinc, Zn 3.8 mg 11 mg 40 mg 34.8% 




Potassium, K 1691.4 mg 4700 mg - 36% 









mg_ATE 







Thiamin 0.5 mg 1 mg - 54.9% 


Niacin 11.2 mg 14 mg 35 mg 79.8% 








Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 


Choline, total 135 mg 425 mg 3500 mg 31.8% 

22:1 t 0 g - - - 


18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

21:5 0 g - - - 

22:4 0 g - - - 






Lysine 2.6 g - - - 













Serine 1.7 g - - - 










Starch 6.9 g - - - 








Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 




Water 607.2 g 4 g - - 



Energy 2773.2 kj - - - 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 





yolks. 

0 20 40 60 80 100 120 140 160 180 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 


Fiber, total dietary 16 g 38 g - 42.2% Sources for Fiber are 100% whole wheat 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




0 10 20 30 40 50 60 70 80 90 100 

Percent 

Potassium, K 1691.4 mg 4700 mg - 36% Sources for Potassium are bananas, milk, 



0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 



0 10 20 30 40 50 60 70 80 90 100 

Percent 




tomatoes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 







0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 







0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

4 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 





0 10 20 30 40 50 60 70 80 90 100 

Percent 

Choline, total 135 mg 425 mg 3500 mg 31.8% Sources of Choline are pan fired beef 





0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






Page: 

Date: 

1 





Fat: 36.1% 

Fat: 41 grams 










40.7% 

23.1% 

Legend 

Protein 

Carbohydrates 

Fat 

36.1% 

The Italian meal plan is an introduction to a unique style of eating, following the general guidelines and foods commonly eaten in 

Italian diets. The balances of macronutrients help sustain energy and satisfaction levels throughout the day. Adequate fiber is 

provided through fresh fruits and vegetables and flavor is enhanced through the use of spices and herbs. Sweets are part of the 

traditional Italian diet, both breakfast and throughout the day, so healthy varieties are part of this plan. At the lower calorie levels 

a multivitamin is recommended and always check with your physician or registered dietitian before starting any meal plan. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 


Egg, whole, cooked, poached 

Croissants, butter 

Jams and preserves, apricot 

Lunch (12:00 PM): 

+Vibrant Veggie Pizza - Low Sodium 


+Brussels Sprouts 

+Chicken Parmigiana - Low Sodium 



Fat: 44 grams 







1 croissant, small 

1/2 tsp(s) 

2 serving(s) 


1 serving(s) 









Page: 

Date: 

2 

2/15/2019 

Day 2: 


Cereals ready-to-eat, MUESLI, dried fruit and nuts 


Yogurt - Honey Fig 

Figs, raw 

Lunch (12:00 PM): 

+Grilled Eggplant Panini 




+Panzanella with Avocado 



Fat: 34 grams 






1/4 cup 

1 serving 

2 small (1-1/2" dia) 

1 serving(s) 

4 oz 

1 serving(s) 









Page: 

Date: 

3 

2/15/2019 

Day 3: 


Starbucks Cappuccino- nonfat milk 

+Breakfast Egg Muffins 

Lunch (12:00 PM): 

+Nicoise Salad 


+Broccoli with Caramelized Onions & Pine Nuts - Low Sodium 




Fat: 43 grams 






1 Short 

2 serving(s) 

2 serving(s) 


1 serving(s) 









Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pears, raw 

Food for Life - Ezekiel 4:9 - Low Sodium Whole Grain Bread 


Lunch (12:00 PM): 



+Caesar Salad 

+Broiled Salmon 



Fat: 41 grams 








1 serving(s) 

1 tbsp(s) 












Page: 

Date: 

5 

2/15/2019 

Day 5: 


PEPPERIDGE FARM Apple Turnovers, frozen, ready to bake 

Lunch (12:00 PM): 

Yellow Bell Pepper (Peppers, sweet, yellow, raw) 




Asparagus, cooked, boiled, drained 

+Classic Spinach Manicotti 

+Spinach Salad 



Fat: 42 grams 






1 serving 

5 strip(s) 

1/2 cup(s) 

1 serving(s) 

1/2 cup(s) 

1 serving(s) 

2 serving(s) 









Page: 

Date: 

6 

2/15/2019 

Day 6: 





Lunch (12:00 PM): 

+Hummus and Veggie Pita 




1 serving 

1/3 cup 

1 serving(s) 

1 serving(s) 

1 serving(s) 

Bread, french or vienna (includes sourdough) 1 slice, small (2 x 2-1/2 x 1-3/4) 

Vinegar, balsamic 

Olive Oil (Oil, olive, salad or cooking) 



Fat: 24 grams 






1/2 tbsp 

1/2 tsp(s) 









Page: 

Date: 

7 

2/15/2019 

Day 7: 




Lunch (12:00 PM): 

+Caesar Salad 

+Eggplant, Green Olive, and Provolone Pizza 


+Lasagna 



Fat: 56 grams 








1 serving(s) 


1 serving(s) 









Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 


Egg, whole, cooked, poached 1 large egg(s) 71 5 0.4 6.3 1.5 211 0 147 

Croissants, butter 1 croissant, small 170.5 8.8 19.2 3.4 4.9 28.1 1.1 312.5 

Jams and preserves, apricot 1/2 tsp(s) 8.1 0 2.1 0 0 0 0 1.3 


Lunch (12:00 PM): 

+Vibrant Veggie Pizza - Low Sodium 2 serving(s) 387.1 16.9 41.9 20.6 7.3 22.7 8.2 375.5 



+Brussels Sprouts 1/2 serving(s) 42.7 2.5 4.5 1.6 0.4 0 1.7 20.8 

+Chicken Parmigiana - Low Sodium 1 serving(s) 339 11.2 24.5 33 3.9 87.7 3.8 301.9 




382 14 29 35 4 88 6 323 

1018 93 65 18 350 15 1159 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 


Cereals ready-to-eat, MUESLI, dried fruit 

1/4 cup 72.2 1 16.5 2.1 0.2 0 1.6 49.1 

and nuts 

Stonyfield Organic - Oikos Organic Greek 

1 serving 110 0 14 0 0 0 0 65 

Yogurt - 0% Fat Greek Yogurt - Honey Fig 

Figs, raw 2 small (1-1/2" dia) 59.2 0.2 15.3 0.6 0 0 2.3 0.8 


Lunch (12:00 PM): 

+Grilled Eggplant Panini 1 serving(s) 341 16.5 33.5 16.4 4.8 15.1 8.9 438 




4 oz 187.1 4 0 35.2 1.1 96.4 0 83.9 



+Panzanella with Avocado 1 serving(s) 244.1 12.4 29.3 5.8 1.8 0 3.1 358.7 

431 16 29 41 3 96 3 443 


1014 109 60 8 112 16 995 







Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 


Starbucks Cappuccino- nonfat milk 1 Short 44 0 6.4 4 0 2 0 48 

+Breakfast Egg Muffins 2 serving(s) 247.5 15.5 4.2 23 6.5 445.4 0.2 489.2 


Lunch (12:00 PM): 

+Nicoise Salad 2 serving(s) 374.3 13.4 10.6 52.1 3 263 4 325.3 




Nuts - Low Sodium 

+Spaghetti Primavera with Shrimp - Low 

1 serving(s) 303.2 10.4 36.6 19 1.5 86.1 1 250.1 

Sodium 

361 14 42 21 2 86 3 269 


1027 64 100 11 797 7 1132 







Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 




80.6 0.2 21.5 0.5 0 0 4.3 1.4 


Food for Life - Ezekiel 4:9 - Low Sodium 

1 serving(s) 80 0.5 15 4 0 0 3 0 

Whole Grain Bread 

Jams and preserves, apricot 1 tbsp(s) 48.4 0 12.9 0.1 0 0 0.1 8 


Lunch (12:00 PM): 

+Pasta and Chickpeas 1 1/2 serving(s) 343.2 8 55.7 13 1.8 3.6 8.8 471.3 



+Caesar Salad 1 1/2 serving(s) 145.6 13.3 6.3 2.4 2 0 3.5 250.4 

+Broiled Salmon 1 1/2 serving(s) 236.7 14.2 0.3 25.5 4.1 63.8 0.1 496.1 




382 27 7 28 6 64 4 747 

1006 112 52 9 278 20 1374 





Page: 

Date: 

5 

2/15/2019 

Day 5: 


PEPPERIDGE FARM Apple Turnovers, 

frozen, ready to bake 

Lunch (12:00 PM): 


Sodium 


1 serving 283.9 16 31.2 3.7 4 N/A 1.6 176.2 


284 16 31 4 4 0 2 176 

Yellow Bell Pepper (Peppers, sweet, 

5 strip(s) 7 0.1 1.6 0.3 0 0 0.2 0.5 

yellow, raw) 


raw) 




Asparagus, cooked, boiled, drained 1/2 cup(s) 19.8 0.2 3.7 2.2 0 0 1.8 12.6 

+Classic Spinach Manicotti 1 serving(s) 261.9 7.6 35.4 14.2 3 25 3.5 362.8 

+Spinach Salad 2 serving(s) 84.9 1.9 16.3 3.5 0.3 0 4.1 49.9 




367 10 55 20 3 25 9 425 

1013 126 38 12 40 15 1278 





Page: 

Date: 

6 

2/15/2019 

Day 6: 





and nuts 

Lunch (12:00 PM): 


Sodium 


1 serving 110 0 14 0 0 0 0 65 

1/3 cup 95.4 1.4 21.8 2.7 0.2 0 2 64.8 


205 1 36 3 0 0 2 130 

+Hummus and Veggie Pita 1 serving(s) 307.8 9.6 45.9 11.5 2.7 0 7.4 747.2 



+Fettuccine With Ham and Vegetables 1 serving(s) 359.3 10.4 52.5 17.9 3.5 19.6 5.2 421.9 


Bread, french or vienna (includes 

1 slice, small (2 x 

92.5 0.6 18.1 3.8 0.2 0 0.8 208 

sourdough) 

2-1/2 x 1-3/4) 

Vinegar, balsamic 1/2 tbsp 7 0 1.4 0 0 N/A N/A 1.8 

Olive Oil (Oil, olive, salad or cooking) 1/2 tsp(s) 19.9 2.2 0 0 0.3 0 0 0 




488 13 74 23 4 20 7 639 

1002 156 37 7 20 16 1516 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 




+Breakfast Egg Muffins 1 1/2 serving(s) 185.6 11.6 3.1 17.3 4.9 334.1 0.2 366.9 


Lunch (12:00 PM): 


+Eggplant, Green Olive, and Provolone 

1/2 serving(s) 164 13.6 5 6.6 3.7 11.3 2.6 100.5 

Pizza 



+Lasagna 1 serving(s) 508.7 21.4 41.4 34.6 7.5 95.8 5.7 304.3 




509 21 41 35 8 96 6 304 

1011 68 60 17 441 13 940 




1000 Calorie - Healthy Italian with Micronutrient Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 


Egg, whole, cooked, poached 1 large egg(s) 0.4 0.9 69.5 0.6 26.5 15.8 6 66.5 


Jams and preserves, apricot 1/2 tsp(s) 1.4 0 0.5 0 0.7 0.1 0.1 2.6 


Lunch (12:00 PM): 

+Vibrant Veggie Pizza - Low Sodium 2 serving(s) 2.6 1 195.4 1.6 335.7 7.1 36.8 347.1 



+Brussels Sprouts 1/2 serving(s) 1.6 0.7 26.8 0.4 18.6 1.3 15.9 161.4 





14 2 110 2 183 46 82 1038 

23 461 5 561 78 132 1504 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 



1/4 cup 6.6 1.9 34.8 0.8 0 3.7 16.6 103.3 

and nuts 


1 serving N/A N/A N/A N/A 150 N/A 16 N/A 


Figs, raw 2 small (1-1/2" dia) 13 0.3 5.6 0.1 28 0.2 13.6 185.6 


Lunch (12:00 PM): 

+Grilled Eggplant Panini 1 serving(s) 7.8 1.9 46.2 2 280.9 22.1 70.5 507.5 




4 oz 0 1.2 6.8 1.1 17 31.3 32.9 290.3 



+Panzanella with Avocado 1 serving(s) 2.5 2 14.5 0.7 36.3 10.8 30.3 348.8 

2 3 21 2 53 42 63 639 


30 108 5 512 68 180 1435 







Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 


Starbucks Cappuccino- nonfat milk 1 Short 5.6 N/A N/A N/A N/A N/A N/A N/A 

+Breakfast Egg Muffins 2 serving(s) 0.9 2.3 212.5 1.9 162.8 37.8 25.1 256.2 


Lunch (12:00 PM): 

+Nicoise Salad 2 serving(s) 3.1 5.3 207.5 2.3 132 152.7 78.4 792 






1 serving(s) 0.1 4 89.2 1.8 84.1 54 93.8 342.3 

Sodium 

2 5 106 2 120 55 115 559 


12 526 6 415 246 219 1607 







Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 




13.6 0.2 1.4 0.1 12.5 0.1 9.7 165.4 



1 serving(s) N/A N/A N/A 0.3 N/A N/A 24 75 


Jams and preserves, apricot 1 tbsp(s) 8.7 0.1 2.8 0 4 0.4 0.8 15.4 


Lunch (12:00 PM): 




+Caesar Salad 1 1/2 serving(s) 2.3 1.6 732.5 0.4 60.7 0.7 23.5 421.4 

+Broiled Salmon 1 1/2 serving(s) 0 0.4 173.5 0.6 35.1 46.6 121.9 507.4 




2 2 906 1 96 47 145 929 

27 1050 4 254 87 240 1572 





Page: 

Date: 

5 

2/15/2019 

Day 5: 




Lunch (12:00 PM): 


Pot.(K) 


1 serving 10.8 1.2 N/A N/A N/A N/A N/A N/A 


11 1 0 0 0 0 0 0 


5 strip(s) N/A 0.1 2.6 0 2.9 0.1 3.1 55.1 

yellow, raw) 


raw) 




Asparagus, cooked, boiled, drained 1/2 cup(s) 1.2 0.8 45 0.5 20.7 5.5 12.6 201.6 

+Classic Spinach Manicotti 1 serving(s) 6.9 1.1 173.2 1.5 194.5 13 37.7 386 

+Spinach Salad 2 serving(s) 7.1 2.4 294.9 0.7 125.9 2.2 73.6 622.3 




15 4 513 3 341 21 124 1210 

38 579 4 561 25 144 1517 





Page: 

Date: 

6 

2/15/2019 

Day 6: 





and nuts 

Lunch (12:00 PM): 


Pot.(K) 



1/3 cup 8.7 2.5 46 1 0 4.9 21.9 136.3 


9 2 46 1 150 5 38 136 

+Hummus and Veggie Pita 1 serving(s) 1 3.2 51.5 1.7 36.7 29.3 80.9 396.6 



+Fettuccine With Ham and Vegetables 1 serving(s) 2.2 2.7 62 1.3 120.2 7.7 22.4 306.4 




0.8 1.2 0 0.3 14.1 8.7 9 41 

sourdough) 

2-1/2 x 1-3/4) 

Vinegar, balsamic 1/2 tbsp 1.2 0.1 0 0 2.2 N/A 1 9 

Olive Oil (Oil, olive, salad or cooking) 1/2 tsp(s) 0 0 0 0 0 0 0 0 




5 5 184 2 156 17 36 426 

15 282 4 342 51 155 958 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 



11 0.1 3.2 0 6.4 0 5.3 113.4 




Lunch (12:00 PM): 



1/2 serving(s) 1.9 0.4 38.6 0.8 166.2 3.6 16.7 192 

Pizza 



+Lasagna 1 serving(s) 12.6 2.6 209.8 5.4 357.9 28.1 42.2 345 




13 3 210 5 358 28 42 345 

28 899 8 693 60 99 1124 





Page: 

Date: 

1 

2/15/2019 




Ingredients: 



3 cup(s) 


Instructions: 



Calories: 

Fat: 


Protein: 

10 kCal 

0 grams 

2 grams 

1 grams 




Sodium: 7 mgs 




Breakfast Egg Muffins 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 6 egg muffins. 


1 Serving = 1 egg muffin. 

Ingredients: 

Black Pepper 



Ham, honey, smoked, cooked 

Spinach, raw 

1/4 tsp(s) 



4 oz (1 serving) 

3/4 cup(s) 

Instructions: 

1. Heat oven to 350 degrees. 

2. Spray muffin tin with non-stick spray. 

3. Chop spinach and ham. 

4. Whisk eggs and add cheese, spinach, ham and pepper. 

5. Divide egg mixture evenly in muffin pan and bake for about 15-20 minutes until set. 


Calories: 

Fat: 


Protein: 

124 kCal 

8 grams 

2 grams 

12 grams 









Pine Nuts - Low Sodium 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Broccoli, raw 


Olive Oil 

Onions, raw 


1 tsp(s) 


3 tbsp(s) 

2 tsp(s) 


2 tsp(s) 

Instructions: 



2. Add oil to the pan and heat over medium heat. Add onion and cook, stirring occasionally, adjusting heat as necessary, until soft 

and golden brown, 15 to 20 minutes. 

3. Meanwhile, steam broccoli until just tender, 4 to 6 minutes. Transfer to a large bowl. Add the nuts, onion, vinegar and pepper; 



Calories: 

Fat: 


Protein: 

116 kCal 

7 grams 

12 grams 

4 grams 








Broiled Salmon 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Fish, salmon, chinook, raw 

Olive Oil 

Salt 

1/2 tsp(s) 

12 oz 

1/2 tsp(s) 

1/2 tsp(s) 

Instructions: 

1. Preheat broiler. 

2. Brush salmon with olive oil and sprinkle with salt and pepper. 

3. Broil salmon for approximately 5 minutes on each side or until internal temperature reaches 145 degrees. 


Calories: 

Fat: 


Protein: 

158 kCal 

10 grams 

0 grams 

17 grams 








Brussels Sprouts 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Brussels sprouts, raw 

Frozen Orange Juice - Unsweetened 

Margarine without Salt 

Sesame Seeds 

Water 

10 oz 

1 tbsp(s) 

1 tbsp(s) 

2 tbsp(s) 

1 fl oz 

Instructions: 

Cook Brussels sprouts in water until tender, approximately 5 to 7 minutes, then drain. 

In a small saucepan, combine remaining ingredients. Cook and stir over low heat until margarine melts. 

To serve, toss orange juice mixture with Brussels sprouts. 

Tip: 

If unable to find fresh Brussels sprouts use frozen and follow cooking directions on package. 


Calories: 

Fat: 


Protein: 

86 kCal 

5 grams 

9 grams 

3 grams 








Caesar Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 



1 tbsp(s) 


Instructions: 


Tip: 



Calories: 

Fat: 


Protein: 

97 kCal 

9 grams 

4 grams 

2 grams 








Chicken Parmigiana - Low Sodium 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 





1/4 cup, diced 


1/2 cup(s) 

1 cup 

Instructions: 

1) Preheat oven to 375°F. 

2) Divide chicken breast into two 4 ounce halves. 

3) Place chicken in a microwave and oven safe glass baking dish coated with non-stick cooking spray. 

4) Cover chicken and microwave on high for five minutes or until chicken is cooked through. 

5) Grate mozzarella cheese. 

6) Pour pasta sauce over chicken, sprinkle with mozzarella cheese, and top with croutons. 

7) Bake chicken uncovered at 375°F 20 more minutes or until cheese begins to bubble and brown. 


Calories: 

Fat: 


Protein: 

339 kCal 

11 grams 

24 grams 

33 grams 








Classic Spinach Manicotti 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 14 Manicotti Shells. 


1 Serving = 1 shell. 

Ingredients: 



Cheese, ricotta, part skim milk 

Dried Parsley 

Frozen Spinach 


Ground Turkey 

Manicotti Pasta Dry 

Mushrooms, brown, Italian, or Crimini, raw 


Onions, raw 



8 oz 

1/4 cup(s) 

1/4 cup(s) 

0.332 tsp(s) 


1/3 tsp(s) 

1/2 lb 

16 oz 

8 oz 

4 spray(s) 

1 large 

26 oz 

1/3 tsp(s), leaves 

Instructions: 

Cook manicotti shells according to package directions. Dip in cold water. While shells cook, coat non-stick skillet with cooking 

spray, and brown turkey and onion. Crumble turkey/onion mixture and divide in half. To the first half, add pasta sauce and 4oz. of 

sliced mushrooms, set aside. To the second half, add 4 oz. of chopped mushrooms, spinach, shredded cheese, Italian 

seasoning, and ricotta cheese. Mix together until well blended. Spoon the filling into the cooled manicotti shells. Place the 

manicotti shells in a 9 inch loaf pan, coated with cooking spray. Pour the pasta sauce over the stuffed shells and sprinkle with 

parmesan cheese. Cover and bake at 325 degrees for 40-45 minutes. Uncover the last 15 minutes of baking. 

Tip: 

Substitute 14 manicotti shells in place of the lasagna noodles 

Use 1 tsp. of italian seasoning in place of oregano, parsley and basil 


Calories: 

Fat: 


Protein: 

262 kCal 

8 grams 

35 grams 

14 grams 








Eggplant, Green Olive, and Provolone 

Pizza 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 pizza. 



Ingredients: 


Eggplant, raw 

Garlic, raw 

Olive Oil 

Olives, pickled, canned or bottled, green 

Parsley, raw 


1 eggplant, unpeeled (approx 1-1/4 lb) 

1 clove(s) 

1/3 cup(s) 

18 olive(s) 

1/4 cup(s) 

Instructions: 

1. Make Quick Whole Wheat Dough. 

2. Prepare a gas grill for direct-heat cooking over medium heat 

3. Stir together garlic and oil. Brush some of garlic oil on both sides of sliced eggplant (3/4 inch thick slices) and season with 3/4 

tsp salt and 1/2 tsp pepper. Grill, covered, turning once, until tender, 6 to 8 minutes total. Cut into roughly 1-inch pieces. 

4. Stretch dough into a 12 by 10-inch rectangle on a large baking sheet and lightly brush with garlic oil. Oil grill rack, then put 

dough, oiled side down, on grill. Brush top with more garlic oil. Grill, covered, until underside is golden-brown, 1 1/2 to 3 minutes. 

5. Using tongs, return crust, grilled side up, to baking sheet. Scatter eggplant, cheese, chopped (pitted) olives, and chopped 

parsley over crust. Slide pizza from sheet onto grill and grill, covered, until underside is golden-brown and cheese is melted, 

about 3 minutes. 

Tip: 

Make crust ahead of time to allow the dough to rise. The dough can be made 2 days in advance. 


Calories: 

Fat: 


Protein: 

328 kCal 

27 grams 

10 grams 

13 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Olive Oil 


Roma Tomato 

16 oz 

8 oz 

3 oz 

1 tbsp(s) 

1/3 cup(s) 

4 Medium 

Instructions: 




combined. 



Tip: 



Calories: 

Fat: 


Protein: 

359 kCal 

10 grams 

52 grams 

18 grams 








Grilled Eggplant Panini 

Page: 

Date: 

1 

2/15/2019 



1 Serving = Sandwich. 

Ingredients: 

Basil, fresh 



Eggplant, raw 

Mayonnaise, reduced-calorie or diet, cholesterol-free 

Olive Oil 

Onions, raw 

Peppers, sweet, red, canned, solids and liquids 

2 tbsp(s) 

8 slice(s) 



2 tbsp 

2 tbsp(s) 

4 slice, medium (1/8 thick) 


Instructions: 

1.Preheat grill to medium-high. 

2.Combine mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each 

slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread. 

3.Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the 

eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side. 

4.To assemble sandwiches: Spread basil mayonnaise on four slices of bread. Top with the cheese, eggplant, red peppers, onion 

and the remaining slices of bread. Cut in half and serve warm. 


Calories: 

Fat: 


Protein: 

341 kCal 

16 grams 

34 grams 

16 grams 








Hummus and Veggie Pita 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 pita. 


1 Serving = 1 pita. 

Ingredients: 



Spinach, raw 

Tofutti Dairy-Free American Soy-Cheese Slices 

Tomatoes 




2 tbsp(s) 

1/4 cup(s) 

1 slice(s) 



5 strip(s) 

Instructions: 

1. Spread hummus in the pita bread. 

2. Add cheese substitute, cucumber, bell pepper, tomato and spinach to pita. 


Calories: 

Fat: 


Protein: 

308 kCal 

10 grams 

46 grams 

11 grams 








Lasagna 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Ground Beef (95% Lean) 


Lasagna Noodles 

Mozzarella Cheese 

Spaghetti Sauce - No Salt 

Water 

16 oz 


1 cup(s) 

1 lb 

1 tsp(s) 

8 oz 

6 oz 

48 oz 

2 cup(s) 

Instructions: 

In a large bowl, mix the ricotta cheese, ground beef, egg, spinach (thawed and drained), and oregano. 

Set aside 2 cups of sauce for the topping, then mix 2 cups of water into the remaining sauce. 

In a 9 x 13 pan, place layer of uncooked lasagna noodles side by side, then add a layer of cheese mixture, then spaghetti sauce 

mixture. Repeat three times, ending with noodles. Sprinkle shredded mozzarella over the top. 

Pour the 2 cups of remaining sauce on the top layer. Sprinkle shredded mozzarella over the top. 

Cover with foil and bake for 1 hour and 15 minutes at 350 degrees. Uncover for the last 10 minutes. 

Tip: 

Use Lasagna noodles for this recipe. They do NOT need to be cooked before adding to this recipe. 


Calories: 

Fat: 


Protein: 

509 kCal 

21 grams 

41 grams 

35 grams 








Nicoise Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 

Black Pepper 

Celery, raw 






Olive Oil 



Parsley, raw 


2 tbsp(s) 

1/4 tsp(s) 


2 large 

1 cup(s) 

1/4 tsp(s) 

2 tbsp(s) 


2 tsp(s) 

4 tbsp(s) 

2 tbsp(s) 

4 tbsp(s) 

12 oz 

Instructions: 

To make the dressing, dice green onion tops, celery, parsley and basil. Mix with olive oil, lemon juice, oregano and pepper. 

Slice boiled eggs. 

On each lettuce leaf arrange 1/2 boiled egg, 1/4 cup chilled steamed fresh green beans, one quarter of the tuna and 1 tbsp(s) 

black olives. Top with 1/4 of the dressing mixture. Serve chilled. 


Calories: 

Fat: 


Protein: 

187 kCal 

7 grams 

5 grams 

26 grams 








Panzanella with Avocado 

Page: 

Date: 

1 

2/15/2019 

Instructions: 



1 Serving = 1 1/4 cup. 

Ingredients: 

Avocado 

1/2 avocado 

Black Pepper 

1/2 tsp(s) 


8 oz 

Cucumber, with peel, raw 1 cucumber (8-1/4) 

Garlic, raw 

1 tsp(s) 


1/2 tsp(s) 

Olive Oil 

4 tbsp(s) 

Onions, raw 


Salt 

1/4 tsp(s) 

Tomatoes 


Vinegar, red wine 

1 tbsp(s) 


1/3 tbsp(s) 


1 pepper, large (3-3/4 long, 3 dia) 

1. Heat 1 tablespoon olive oil over medium heat in nonstick skillet. Add baguette cubes and toast until lightly browned. Set aside 

to cool. 

2. Cut cherry tomatoes in half, dice cucumber, dice bell pepper and cube avocado. 

3. Combine cherry tomatoes, red onion, cucumber, bell pepper and avocado 

4. Make the vinaigrette dressing by combining olive oil, vinegar, garlic, Dijon mustard, salt and pepper. 

5. Add toasted baguette cubes to vegetables and toss gently with vinaigrette dressing. 

6. Place the salad in the refrigerator for 30 minutes for flavors to develop. 


Calories: 

Fat: 


Protein: 

244 kCal 

12 grams 

29 grams 

6 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 





Garlic, raw 


Olive Oil 

Parsley, raw 



1/4 tsp(s) 

1/4 cup(s) 

16 oz 

1 3/4 cup 



4 tsp(s) 

2 tbsp(s) 


1 tbsp(s) 

Instructions: 







Calories: 

Fat: 


Protein: 

229 kCal 

5 grams 

37 grams 

9 grams 









Low Sodium 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 



Garlic, raw 

Lemon zest 

Olive Oil 


Shrimp, Raw 


Tomatoes 

1/4 cup(s) 


1/4 tsp(s) 


2 tsp(s) 

2 tbsp(s) 

16 large 

8 oz 

6 oz 


Instructions: 






Calories: 

Fat: 


Protein: 

303 kCal 

10 grams 

36 grams 

19 grams 








Spinach Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Onions, raw 

Orange 

Orange Juice 


Sesame Seeds 

Spinach, raw 

Water 



1 cup(s) 

1 tbsp(s) 

2 tbsp(s) 

1 tbsp(s) 

6 cup(s) 

1 tbsp(s) 


Instructions: 

1. Wash spinach and trim stems. Dry, then tear into bite size pieces. 

2. Cut bell pepper into strips, slice onion, and peel and slice orange into thin rounds. 

3. Place spinach, peppers, onions, and orange slices in a salad bowl. 

4. Toast the sesame seeds in toaster oven at 400 degrees F for 10 minutes. Then grind sesame seeds in a blender to get a fine 

powder. 

5. Add vinegar, orange juice, and water to blender and mix. 

6. Pour dressing over salad and toss just before serving. 


Calories: 

Fat: 


Protein: 

42 kCal 

1 grams 

8 grams 

2 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 



Tomatoes 


3 leaves 


1 tbsp(s) 


1 tortilla(s) 

Instructions: 





Calories: 

Fat: 


Protein: 

325 kCal 

17 grams 

30 grams 

14 grams 








Vibrant Veggie Pizza - Low Sodium 

Page: 

Date: 

1 

2/15/2019 

Instructions: 




Ingredients: 




1 tsp(s) 




dia) 


1 tsp(s) 

Olive Oil 

1 2/3 tbsp(s) 

Onions, raw 

1/2 medium (2-1/2 dia) 


dia) 

Spinach, raw 


Tomatoes 




Preheat the oven to 350 degrees (F). Spread olive oil on the pizza crust dough with brush. Dice onions, bell peppers and 

tomatoes. In a skillet, mix all veggies (except spinach), seasonings and remaining olive oil. Cook on medium heat until tender. 

Add spinach at the end and cook until spinach barely wilts (about 2 min). 



cool and serve. 

Tip: 

Do not pile the veggies high in the middle to avoid under cooking at the center. 


Calories: 

Fat: 


Protein: 

194 kCal 

8 grams 

21 grams 

10 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie - Healthy Italian 


Amount 





Croissants, butter 1 croissant, small 


PEPPERIDGE FARM Apple Turnovers, frozen, ready to bake 1 serving 






Amount 

Ground Beef (95% Lean) 1 lb 

Amount 


Water 1 fl oz 


Amount 

Cereals ready-to-eat, MUESLI, dried fruit and nuts 0.58 cup 


Amount 

Food for Life - Ezekiel 4:9 - Low Sodium Whole Grain Bread 1 serving(s) 

Lasagna Noodles 8 oz 


Manicotti Pasta Dry 16 oz 



Amount 


Cheese, mozzarella, low sodium 1/4 cup, diced 




Cheese, ricotta, part skim milk 1/4 cup(s) 

Cheese, ricotta, part skim milk 16 oz 




Egg, whole, cooked, poached 2 large egg(s) 

Mozzarella Cheese 6 oz 


Stonyfield Organic - Oikos Organic Greek Yogurt - 0% Fat Greek Yogurt - 

Honey Fig 

2 serving 


Amount 

Starbucks Cappuccino- nonfat milk 1 Short 




Shopping List 

Page: 2 

Date: 2/15/2019 





Amount 


Margarine without Salt 1 tbsp(s) 

Mayonnaise, reduced-calorie or diet, cholesterol-free 2 tbsp 


Olive Oil 1/3 cup(s) 



Olive Oil 1/2 tsp(s) 

Amount 

Fish, salmon, chinook, raw 12 oz 



Amount 



Figs, raw 2 small (1-1/2" dia) 

Frozen Orange Juice - Unsweetened 1 tbsp(s) 

Grapes 1/2 cup(s) 



Olives, pickled, canned or bottled, green 18 olive(s) 



Orange 1 cup(s) 

Orange Juice 1 tbsp(s) 



Amount 


Hummus, commercial, gluten free 2 tbsp(s) 







Amount 


Sesame Seeds 2 tbsp(s) 


Amount 



Ground Turkey 1/2 lb 

Amount 


Ham, honey, smoked, cooked 4 oz (1 serving) 


Shopping List 

Page: 3 

Date: 2/15/2019 




Food (Sweets) 

Amount 


Sauce, pasta, spaghetti/marinara, ready-to-serve 26 oz 

Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium 1 cup 

Spaghetti Sauce - No Salt 48 oz 

Amount 







Dried Parsley 0.332 tsp(s) 


Ground Oregano 1.58 tsp(s) 


Mustard, dijon 1/2 tsp(s) 




Spices, basil, dried 1/3 tsp(s), leaves 


Vinegar, balsamic 1/2 tbsp 

Vinegar, red wine 1 1/3 tbsp(s) 

Amount 

Jams and preserves, apricot 1 tbsp(s) 

Jams and preserves, apricot 1/2 tsp(s) 


Amount 

Asparagus, cooked, boiled, drained 1/2 cup(s) 




Brussels sprouts, raw 10 oz 





Eggplant, raw 2 eggplant, unpeeled (approx 1-1/4 lb) 

Frozen Spinach 1 cup(s) 

Frozen Spinach 1 package (10 oz) 







Shopping List 

Page: 4 

Date: 2/15/2019 



Amount 



dia) 


Mushrooms, brown, Italian, or Crimini, raw 8 oz 


Onions, raw 1/2 cup(s), sliced 

Onions, raw 1 large 


Onions, raw 4 slice, medium (1/8 thick) 




Peppers, sweet, red, canned, solids and liquids 1/3 cup(s), halves 


dia) 






Tofutti Dairy-Free American Soy-Cheese Slices 1 slice(s) 




Yellow Bell Pepper 2 1/2 pepper, large (3-3/4 long, 3 dia) 

Yellow Bell Pepper 5 strip(s) 






Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie - Healthy Italian 

# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 58.8 g - - - 






Iron, Fe 7.6 mg 8 mg 45 mg 95.6% 


Vitamin A, RAE 557.9 700 3000 79.7% 


Zinc, Zn 5.1 mg 11 mg 40 mg 46.7% 


Selenium, Se 88 mcg 55 mcg - - 











mg_ATE 







Thiamin 0.7 mg 1 mg - 65.2% 










Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 










Lysine 3.2 g - - - 





Valine 2.2 g - - - 















Starch 2.7 g - - - 







Water 490.1 g 4 g - - 


Energy 3239.5 kj - - - 

22:1 t 0 g - - - 


18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested Percent 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

21:5 0 g - - - 

22:4 0 g - - - 






Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 







0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




1000 Calorie - Meals In Minutes 2 


Page: 

Date: 

1 





Fat: 25.8% 

Fat: 30 grams 










52.8% 

21.4% 

25.8% 

Legend 

Protein 

Carbohydrates 

Fat 


long periods of time. The Meals in Minutes 2 menus offer the client additional options for quick meals while keeping nutritional 

quality in mind. Meals focus on fresh foods and recipes that can be prepared quickly. The plan is high in fiber and balanced 

between carbohydrates, protein and fat. If you use this menu for consecutive weeks feel free to substitute foods within the same 

food group. Variety will help keep you satisfied. This plan is in compliance with the American Heart Association recommendations 

for fat and cholesterol. Remember, your goal is to consume no more than 30% of your total calories from fat over several days, 

not in individual foods or in one meal. The plan is also moderately low in sodium. At this calorie level it is recommended that you 

take a generic multivitamin/ mineral supplement. As always, you should consult with your doctor or a registered dietitian if you 

have specific health concerns. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 


Kelloggs Special K Protein Meal Bar- Chocolate Peanut Butter 

Milk, fluid, nonfat, calcium fortified (fat free or skim) 

Lunch (12:00 PM): 

Salad dressing, ranch dressing, reduced fat 

Campbells Tomato with Tomato Pieces Soup (Low Sodium) 


+Grilled Cheese 



+Turkey Gyro 

Garden Salad 

Salad dressing, KRAFT Ranch Dressing 



Fat: 33 grams 






1 bar(s) 

1 cup(s) 

1 serving (2 tbsp) 

1/2 can(s) 



12 medium 

1 serving(s) 

1 1/2 cup(s) 

1 tbsp(s) 









Page: 

Date: 

2 

2/15/2019 

Day 2: 


Milk, fluid, nonfat, calcium fortified (fat free or skim) 

Bananas, raw 

Cereals ready-to-eat, KELLOGGS, SPECIAL K Vanilla Almond 

Lunch (12:00 PM): 

+Taco Salad 

Snacks, tortilla chips, light (baked with less oil) 







Fat: 31 grams 






1 cup(s) 

1 small (6 to 6-7/8 long) 

1/2 cup(s) 


4 chips 

3 tbsp(s) 

1/2 cup(s) 










Page: 

Date: 

3 

2/15/2019 

Day 3: 




+Banana and Strawberry Shake 

Lunch (12:00 PM): 


Subway 6 inch Ham 

Cheese, provolone, reduced fat 



+Sun-Dried Tomato and Turkey-Roll 

Green Giant Frozen Valley Fresh Steamers - Basil Vegetable 

Medley 




Fat: 22 grams 






1/2 tsp(s) 

1/2 muffin(s) 



1/2 item(s) 

1/2 slice(s) 


1 serving(s) 

1/2 cup(s) 

1/2 cup(s) 









Page: 

Date: 

4 

2/15/2019 

Day 4: 






Lunch (12:00 PM): 

+Cole Slaw 

Gortons All Natural Grilled Fillets - Lemon Pepper 



Green Giant Frozen Valley Fresh Steamers - Mixed Vegetables 

+Hurry-up Tortilla Pizzas 



Fat: 29 grams 






1 serving(s) (2 waffles per serving - 3 oz 

per serving) 

1/2 cup(s) 

1/2 cup(s) 


2 fillet(s) 

1 large (3-1/16 dia) 

1 1/2 cup(s) 

1 serving(s) 









Page: 

Date: 

5 

2/15/2019 

Day 5: 


Muscle Milk Light Vanilla Creme 



Lunch (12:00 PM): 

Quiznos Turkey Ranch & Swiss Sub (small) 

Quiznos Chili (cup) 


Kashi Frozen Entrees - Lemongrass Coconut Chicken 

Bananas, raw 



Fat: 35 grams 






1/2 container(s) 

1/2 tsp(s) 

1/2 muffin(s) 

1 sub 

1/2 cup(s) 

1 entree(s) 










Page: 

Date: 

6 

2/15/2019 

Day 6: 


Kelloggs Special K Protein Meal Bar- Strawberry 



Lunch (12:00 PM): 

Wheat Rolls (Rolls, dinner, whole-wheat) 




Gardenburger, Homestyle Classic Veggie Burger 

(GARDENBURGER, Homestyle Classic Veggie Burger) 


Oranges, raw, California, valencias 




+Spaghetti Primavera with Shrimp 



Fat: 30 grams 






1 bar(s) 

1/2 cup(s) 

1 roll (hamburger, frankfurter roll) 

1 leaf(s) 


1/2 slice(s) (1 oz per slice) 

1 patty(s) 

1/2 serving(s) (11 crisps per serving) 


1 tsp(s) 

1 roll(s) (1 oz each) 

1 serving(s) 









Page: 

Date: 

7 

2/15/2019 

Day 7: 


+Pineapple-Peach Smoothie 

Lunch (12:00 PM): 

Apples, raw, without skin 

California Pizza Kitchen Frozen Crispy Thin Crust Pizza - Spinach & 

Artichoke 


+Asian Cilantro Wrap 


Green Giant Frozen Valley Fresh Steamers - Garden Vegetable 

Medley 



Fat: 29 grams 






1 serving(s) 


1/4 pizza(s) 

1 serving(s) 

1/4 cup(s) 

1/2 cup(s) 









Page: 

Date: 

1 

2/15/2019 

Day 1: 


Kelloggs Special K Protein Meal Bar- 

Chocolate Peanut Butter 

Milk, fluid, nonfat, calcium fortified (fat free 

or skim) 

Lunch (12:00 PM): 


Sodium 


1 bar(s) 180 6 25 10 3.5 0 5 250 

1 cup(s) 86.4 0.4 12 8.4 0.3 4.9 0 128.4 


266 6 37 18 4 5 5 378 

Salad dressing, ranch dressing, reduced 

1 serving (2 tbsp) 58.8 3.7 6.4 0.4 0.4 4.8 0.3 272.7 

fat 

Campbells Tomato with Tomato Pieces 

1/2 can(s) 80 2.5 12.5 2 1 5 2 45 

Soup (Low Sodium) 


+Grilled Cheese 1/2 serving(s) 140 7.2 11.9 7 3.6 13.5 1.9 247.7 

Carrots, baby, raw 12 medium 42 0.2 9.9 0.8 0 0 3.5 93.6 



+Turkey Gyro 1 serving(s) 308.3 5.2 45.3 24.1 1.7 32.3 6.4 902.4 

Garden Salad 1 1/2 cup(s) 8.4 0.1 1.7 0.7 0 0 0.8 5 

Salad dressing, KRAFT Ranch Dressing 1 tbsp(s) 73.9 7.8 0.7 0.2 1.2 4.1 0 143.6 




391 13 48 25 3 36 7 1051 

1002 131 54 12 65 22 2089 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 



1 cup(s) 86.4 0.4 12 8.4 0.3 4.9 0 128.4 

or skim) 

Bananas, raw 1 small (6 to 6-7/8 89.9 0.3 23.1 1.1 0.1 0 2.6 1 

long) 

Cereals ready-to-eat, KELLOGGS, 

1/2 cup(s) 76.8 1 16.6 1.4 0.1 0 1.1 109 

SPECIAL K Vanilla Almond 


Lunch (12:00 PM): 

+Taco Salad 3/4 serving(s) 351.7 13.3 22.5 35.9 4.1 106 7.3 364.2 

Snacks, tortilla chips, light (baked with 

4 chips 29.8 1 4.7 0.6 0.2 0.2 0.4 64.2 

less oil) 

Salsa (Sauce, ready-to-serve, salsa) 3 tbsp(s) 13 0.1 3 0.7 0 0 0.8 288 




1/2 cup(s) 108.2 0.9 22.4 2.5 0.2 0 1.8 4.9 

cooked) 

+Beef and Veggie Stir-Fry 3/4 serving(s) 243 14.1 10 19.1 4.8 40 2.1 188.8 

351 15 32 22 5 40 4 194 


999 114 70 10 151 16 1149 







Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 


Smart Balance Light Buttery Spread 1/2 tsp(s) 7.5 0.8 0 0 0.2 0 0 15 


+Banana and Strawberry Shake 3/4 serving(s) 169.2 0.6 33.5 9.4 0.2 3.7 2.8 110.6 


Lunch (12:00 PM): 



Subway 6 inch Ham 1/2 item(s) 145 2.5 23 9 0.8 12.5 2 635 

Cheese, provolone, reduced fat 1/2 slice(s) 38.4 2.5 0.5 3.5 1.6 7.7 0 122.6 


110 1.5 23 2 0 0 2 150 




+Sun-Dried Tomato and Turkey-Roll 1 serving(s) 353.4 13.3 34.4 26.5 3.9 29.8 6.3 1078 

Green Giant Frozen Valley Fresh 

1/2 cup(s) 16.9 0.2 3.8 0.8 0 0 0.8 101.5 

Steamers - Basil Vegetable Medley 


412 14 49 28 4 30 9 1180 


1004 157 55 7 54 20 2426 







Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 


Kashi Original Frozen Waffles 1 serving(s) (2 

171 3 33.6 8.1 0 0 6 336 

waffles per serving 

- 3 oz per serving) 



1/2 cup(s) 58.5 0.1 14 0.8 0 0 0.4 2.5 




Lunch (12:00 PM): 

+Cole Slaw 1 1/2 serving(s) 59.1 4.2 5.6 0.8 0.6 0 1.5 103.3 

Gortons All Natural Grilled Fillets - Lemon 

2 fillet(s) 180 6 0 32 1 120 0 620 

Pepper 


1 large (3-1/16 dia) 86.5 0.2 21.6 1.7 0 0 4.4 0 

varieties) 




1 1/2 cup(s) 113.6 0 27.3 4.5 0 0 4.5 79.5 

Steamers - Mixed Vegetables 

+Hurry-up Tortilla Pizzas 1 serving(s) 286.9 15.7 24.3 13.8 9.2 44.5 3.6 289.9 

401 16 52 18 9 44 8 369 


997 137 62 11 164 22 1432 







Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 


Muscle Milk Light Vanilla Creme 1/2 container(s) 80 2.2 5 10 0.5 5 2.5 170 

Smart Balance Light Buttery Spread 1/2 tsp(s) 7.5 0.8 0 0 0.2 0 0 15 



Lunch (12:00 PM): 

Quiznos Turkey Ranch & Swiss Sub 

1 sub 410 19.5 42 20 3.5 35 5 1160 

(small) 

Quiznos Chili (cup) 1/2 cup(s) 70 3.5 6 4.5 1 15 2 310 



Kashi Frozen Entrees - Lemongrass 

1 entree(s) 300 8 38 18 4 10 7 680 

Coconut Chicken 

Bananas, raw 1 small (6 to 6-7/8 

long) 

89.9 0.3 23.1 1.1 0.1 0 2.6 1 




390 8 61 19 4 10 10 681 

1025 128 57 9 65 21 2547 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Strawberry 




Lunch (12:00 PM): 


Sodium 


1 bar(s) 170 5 25 10 4 0 5 160 

1/2 cup(s) 58.5 0.1 14 0.8 0 0 0.4 2.5 


229 5 39 11 4 0 5 162 

Wheat Rolls (Rolls, dinner, whole-wheat) 1 roll (hamburger, 114.4 2 22 3.7 0.4 0 3.2 205.5 

frankfurter roll) 

Lettuce, green leaf, raw 1 leaf(s) 1.5 0 0.3 0.1 0 0 0.1 2.8 


1 slice, medium (1/4 3.6 0 0.8 0.2 0 0 0.2 1 


thick) 

Cheese, mozzarella, low sodium 1/2 slice(s) (1 oz per 39.2 2.4 0.4 3.9 1.5 7.6 0 2.2 

slice) 

Gardenburger, Homestyle Classic Veggie 

1 patty(s) 121.4 6.2 7.5 12.4 0.5 0 4.5 493.4 

Burger (GARDENBURGER, Homestyle 

Classic Veggie Burger) 

Lays Baked Original Potato Chips 1/2 serving(s) (11 

55 0.7 11.5 1 0 0 1 75 


Oranges, raw, California, valencias 1 fruit (2-5/8 dia) 59.3 0.4 14.4 1.3 0 0 3 0 




Wheat Rolls (Rolls, dinner, whole-wheat) 1 roll(s) (1 oz each) 74.5 1.3 14.3 2.4 0.2 0 2.1 133.8 

+Spaghetti Primavera with Shrimp 1 serving(s) 303.2 10.4 36.6 19 1.5 86.1 1 540.8 




393 13 51 21 2 86 3 705 

1016 147 55 9 94 21 1647 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 


+Pineapple-Peach Smoothie 1 serving(s) 245.6 2 52.4 7.1 1.1 6.8 3 75.2 


Lunch (12:00 PM): 

Apples, raw, without skin 1 medium (2-3/4 dia) 61.4 0.2 16.3 0.3 0 0 1.7 0 


California Pizza Kitchen Frozen Crispy 

1/4 pizza(s) 265.2 14.4 25.8 9.8 5.3 22.7 1.5 583.3 

Thin Crust Pizza - Spinach & Artichoke 



+Asian Cilantro Wrap 1 serving(s) 337.7 11.8 40 19.6 2.1 29.8 5.9 498.8 


1/4 cup(s) 54.1 0.4 11.2 1.3 0.1 0 0.9 2.4 

cooked) 


1/2 cup(s) 30 0.2 6 1 0 0 0.5 90 

Steamers - Garden Vegetable Medley 

422 13 57 22 2 30 7 591 


994 152 39 9 59 13 1250 






1000 Calorie - Meals In Minutes 2 with Micronutrient 

Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Chocolate Peanut Butter 


or skim) 

Lunch (12:00 PM): 


Pot.(K) 


1 bar(s) 15 3.6 N/A 2.2 200 N/A N/A N/A 

1 cup(s) 12 0.1 338.4 1 503.9 5.2 27.2 410 


27 4 338 3 704 5 27 410 

Salad dressing, ranch dressing, reduced 

1 serving (2 tbsp) 1.1 0.2 5.4 0.2 12 0.9 1.8 39.6 

fat 

Campbells Tomato with Tomato Pieces 

1/2 can(s) 8 N/A N/A N/A N/A N/A N/A N/A 

Soup (Low Sodium) 


+Grilled Cheese 1/2 serving(s) 1.6 0.8 37.4 0.9 127.1 13.3 26.6 87.4 

Carrots, baby, raw 12 medium 5.7 1.1 828 0.2 38.4 1.1 12 284.4 




Garden Salad 1 1/2 cup(s) N/A N/A N/A N/A N/A N/A N/A N/A 

Salad dressing, KRAFT Ranch Dressing 1 tbsp(s) 0.6 0 N/A N/A 4.2 N/A N/A 7.1 




9 3 122 3 177 44 86 623 

56 1332 7 1070 65 163 1561 





Information 

Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 



1 cup(s) 12 0.1 338.4 1 503.9 5.2 27.2 410 

or skim) 

Bananas, raw 1 small (6 to 6-7/8 12.4 0.3 3 0.2 5.1 1 27.3 361.6 

long) 

Cereals ready-to-eat, KELLOGGS, 

1/2 cup(s) 5.6 5.4 150 0.3 7.6 4.6 10.2 46.4 

SPECIAL K Vanilla Almond 


Lunch (12:00 PM): 


Snacks, tortilla chips, light (baked with 

4 chips 0 0.1 0.3 0.1 10.2 1 6.2 17.4 

less oil) 

Salsa (Sauce, ready-to-serve, salsa) 3 tbsp(s) 1.5 0.2 7.2 0.2 13 0.4 7.2 142.6 




1/2 cup(s) 0.3 0.4 0 0.6 9.8 9.6 41.9 41.9 

cooked) 

+Beef and Veggie Stir-Fry 3/4 serving(s) 2.1 1.8 135.3 3.3 34.7 19.7 31.6 386.8 

2 2 135 4 44 29 74 429 


37 874 10 788 71 233 2321 







Information 

Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 


Smart Balance Light Buttery Spread 1/2 tsp(s) N/A N/A N/A N/A N/A N/A N/A N/A 


+Banana and Strawberry Shake 3/4 serving(s) 26.2 0.5 5.9 1.5 308.9 7 50.6 669.3 


Lunch (12:00 PM): 


11 0.1 3.2 0 6.4 0 5.3 113.4 


Subway 6 inch Ham 1/2 item(s) 3.5 N/A N/A N/A N/A N/A N/A N/A 

Cheese, provolone, reduced fat 1/2 slice(s) 0.1 0.1 19.7 0.5 105.8 2 3.9 19.3 






+Sun-Dried Tomato and Turkey-Roll 1 serving(s) 3.2 2.2 129.5 1.7 152.3 4 66.9 327.5 


1/2 cup(s) 1.9 0.1 N/A N/A 7.5 N/A N/A 120.3 

Steamers - Basil Vegetable Medley 


12 3 132 2 164 4 71 504 


58 160 4 713 26 155 1375 







Information 

Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 


Kashi Original Frozen Waffles 1 serving(s) (2 

N/A N/A N/A N/A 60.9 N/A N/A 132 





1/2 cup(s) 10.3 0.2 2.5 0.1 250.2 0.1 13.7 221.6 




Lunch (12:00 PM): 

+Cole Slaw 1 1/2 serving(s) 1.9 0.5 84 0.1 31.3 0.5 12 170.5 

Gortons All Natural Grilled Fillets - Lemon 

2 fillet(s) N/A 0.7 N/A N/A 40 N/A N/A 720 

Pepper 


1 large (3-1/16 dia) 17.2 0.2 20.2 0.1 73.6 0.9 18.4 333 

varieties) 




1 1/2 cup(s) 9.1 0.8 N/A N/A 0 N/A N/A 500 

Steamers - Mixed Vegetables 

+Hurry-up Tortilla Pizzas 1 serving(s) 0.7 1.4 128.3 2 351.9 9 53.4 242.7 

10 2 128 2 352 9 53 743 


46 237 2 812 11 102 2376 







Information 

Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 


Muscle Milk Light Vanilla Creme 1/2 container(s) 0 2.2 N/A 1.9 125 N/A 50 365 

Smart Balance Light Buttery Spread 1/2 tsp(s) N/A N/A N/A N/A N/A N/A N/A N/A 



Lunch (12:00 PM): 

Quiznos Turkey Ranch & Swiss Sub 

1 sub N/A N/A N/A N/A N/A N/A N/A N/A 

(small) 

Quiznos Chili (cup) 1/2 cup(s) N/A N/A N/A N/A N/A N/A N/A N/A 



Kashi Frozen Entrees - Lemongrass 

1 entree(s) 6 1.8 N/A N/A 60 N/A N/A N/A 


Bananas, raw 1 small (6 to 6-7/8 

long) 

12.4 0.3 3 0.2 5.1 1 27.3 361.6 




18 2 3 0 65 1 27 362 

21 3 3 278 14 101 796 





Information 

Page: 

Date: 

6 

2/15/2019 

Day 6: 



Strawberry 




Lunch (12:00 PM): 


Pot.(K) 


1 bar(s) 15 3.6 N/A 2.2 N/A N/A N/A N/A 

1/2 cup(s) 10.3 0.2 2.5 0.1 250.2 0.1 13.7 221.6 


25 4 2 2 250 0 14 222 

Wheat Rolls (Rolls, dinner, whole-wheat) 1 roll (hamburger, 

3.6 1 0 0.9 45.6 21.2 36.6 117 

frankfurter roll) 

Lettuce, green leaf, raw 1 leaf(s) 0.1 0.1 37 0 3.6 0.1 1.3 19.4 


1 slice, medium (1/4 0.5 0.1 8.4 0 2 0 2.2 47.4 


thick) 

Cheese, mozzarella, low sodium 1/2 slice(s) (1 oz per 

0.2 0 19.2 0.4 102.3 2.2 3.6 13.3 

slice) 

Gardenburger, Homestyle Classic Veggie 

1 patty(s) 0.4 2.6 4.3 6.3 78.8 N/A 5.7 329.4 

Burger (GARDENBURGER, Homestyle 

Classic Veggie Burger) 

Lays Baked Original Potato Chips 1/2 serving(s) (11 



Oranges, raw, California, valencias 1 fruit (2-5/8 dia) N/A 0.1 14.5 0.1 48.4 N/A 12.1 216.6 




Wheat Rolls (Rolls, dinner, whole-wheat) 1 roll(s) (1 oz each) 2.4 0.7 0 0.6 29.7 13.8 23.8 76.2 

+Spaghetti Primavera with Shrimp 1 serving(s) 0.1 4 89.2 1.8 84.2 54 93.8 342.4 




2 5 89 2 114 68 118 419 

34 175 12 665 91 193 1383 





Information 

Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 


+Pineapple-Peach Smoothie 1 serving(s) 27.2 0.7 22.7 1.3 210.4 3.8 39.4 580.5 


Lunch (12:00 PM): 

Apples, raw, without skin 1 medium (2-3/4 dia) 12.9 0.1 2.6 0.1 6.4 0 5.1 115.2 


California Pizza Kitchen Frozen Crispy 

1/4 pizza(s) 3 0.8 N/A N/A 151.5 N/A N/A N/A 

Thin Crust Pizza - Spinach & Artichoke 



+Asian Cilantro Wrap 1 serving(s) 9.4 3.9 167.1 1.4 131.2 22 59.1 553.7 


1/4 cup(s) 0.2 0.2 0 0.3 4.9 4.8 21 21 

cooked) 


1/2 cup(s) 1 0.4 N/A N/A 10 N/A N/A 155 

Steamers - Garden Vegetable Medley 

11 4 167 2 146 27 80 730 


54 192 3 514 31 125 1425 






Asian Cilantro Wrap 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Cabbage, raw 


Cilantro 



Green Onions 

Oil, canola 


POLANER ALL-FRUIT Strawberry Spread 

Raw Carrots 


Water 

6 oz 


1 cup(s), chopped or diced 


1/4 tsp(s) 



2 tsp(s) 

1/4 cup(s) 

2 tbsp(s) 

1/2 cup(s), strips or slices 

1 tbsp(s) 

1 tbsp(s) 

Instructions: 

1. Place fruit spread in small microwave safe bowl and microwave on HIGH 15 seconds or until slightly melted. Stir in soy sauce, 

water and red pepper flakes and set aside. 

2. Heat oil in large skillet over medium-high heat until hot. Add cabbage, asparagus, and carrots. Cook 2 minutes, stirring 

constantly. Add onions and cook 2 to 3 minutes, or until cabbage is slightly wilted., stirring constantly. Remove from heat. Spoon 

equal amounts (about 1 cup) on each of four flour tortillas. 

3. Top each with 1 tablespoon sauce, 1 tablespoon cilantro, 1 tablespoon peanuts and 1/4 cup chicken, fold sides up, overlapping 

slightly. 


Calories: 

Fat: 


Protein: 

338 kCal 

12 grams 

40 grams 

20 grams 








Banana and Strawberry Shake 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Bananas, raw 

Nonfat Milk 

Plain Yogurt (Skim Milk) 


White Sugar 

1 large (8 to 8-7/8 long) 

1 cup(s) 

1 cup(s) 


1 tbsp(s) 

Instructions: 

Combine all ingredients in a blender or food processor. Cover and blend until smooth and serve. 

Tip: 

Sweetness of fruit may vary. Adding 1 to 2 tablespoons of sugar may help eliminate tartness. 


Calories: 

Fat: 


Protein: 

226 kCal 

1 grams 

44 grams 

12 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Olive Oil 


Top Sirloin 


1 tbsp(s) 

1/4 cup(s) 

16 oz 

Instructions: 








Tip: 



Calories: 

Fat: 


Protein: 

324 kCal 

19 grams 

13 grams 

26 grams 








Cole Slaw 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


harvest, raw 

Cilantro 

Green Onions 

Olive Oil 

Raw Carrots 

Salt 


White Sugar 

1/4 tsp(s) 


1/2 cup(s) 


3 tsp(s) 


1/8 tsp(s) 

2 tbsp(s) 

1 tsp(s) 

Instructions: 


pepper. 




Calories: 

Fat: 


Protein: 

39 kCal 

3 grams 

4 grams 

1 grams 








Grilled Cheese 

Page: 

Date: 

1 

2/15/2019 



1 Serving = sandwich. 

Ingredients: 

Cheese, colby 


Wheat Bread 

1 oz 

2 tsp(s) 

2 slice(s) 

Instructions: 

1. Heat medium-size skillet to medium-high heat. 

2. Spread butter on one side of each slice of bread. 

3. Place 1 slice of bread on the skillet, butter-side down. Then place cheese on the slice of bread. Put the other slice of bread on 

top with the butter-side facing up. 

4. Cook approximately 5 minutes or until cheese is melted. 


Calories: 

Fat: 


Protein: 

280 kCal 

14 grams 

24 grams 

14 grams 








Hurry-up Tortilla Pizzas 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 8 Pizzas. 


1 Serving = 2 pizza(s). 

Ingredients: 


Cilantro 



Tomatoes 

1 1/2 cup(s), shredded 



1 tsp(s) 


Instructions: 

1. Preheat over to 475 F 

2. Arrange tortillas on large nonstick baking sheet. Sprinkle with cumin. Top with cheese, chilies, and tomatoes. 

3. Bake 5 minutes or until cheese is melted and tortilla edges are golden. Sprinkle cilantro over pizzas before serving. 

Tip: 

If a large baking sheet is not available, coat a sheet of foil with nonstick cooking spray and line an oven rack with the foil. Arrange 

tortillas on foil and bake according to directions. 


Calories: 

Fat: 


Protein: 

287 kCal 

16 grams 

24 grams 

14 grams 








Pineapple-Peach Smoothie 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Honey 

Ice Cubes 

Low Fat Fruit Yogurt 

Peaches, raw 



1 tbsp(s) 

2 cup(s) 


1 1/2 cup(s) slices 


1 tsp(s) 

Instructions: 

Freeze Pineapple cubes and peaches until solid, if desired. 

Place 2 cups of ice in a blender, yogurt, vanilla and frozen fruit. Cover and process until smooth. Add water to reduce thickness. 

Taste, and if needed, add the honey and blend until smooth 

Tip: 

Unsweetened peaches may be used for less sugar and carbohydrates. Frozen peaches may be used instead of fresh peaches. 1 

carton fat free, sugar free peach yogurt may be used for this recipe. 


Calories: 

Fat: 


Protein: 

246 kCal 

2 grams 

52 grams 

7 grams 








Spaghetti Primavera with Shrimp 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 



Garlic, raw 

Lemon zest 

Olive Oil 


Salt 

Shrimp, Raw 


Tomatoes 

1/4 cup(s) 


1/4 tsp(s) 


2 tsp(s) 

2 tbsp(s) 

16 large 

1/2 tsp(s) 

8 oz 

6 oz 


Instructions: 

1. Cook pasta according to package directions, omitting any salt or oil. Add shrimp and broccoli during last few minutes of 

cooking. 

2. Cut tomatoes in half. 

3. In small bowl, combine remaining ingredients, toss to blend thoroughly. 



Calories: 

Fat: 


Protein: 

303 kCal 

10 grams 

36 grams 

19 grams 








Sun-Dried Tomato and Turkey-Roll 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Cheese, provolone 

Hummus, commercial 

Spinach, raw 

Tomatoes, sun-dried, packed in oil, drained 


8 oz 

2 oz 

1 cup(s) 

8 leaf(s) 

2 tbsp(s) 

4 tortilla(s) 

Instructions: 

Spread hummus evenly on the tortillas. Cover with slices of turkey breast and grated provolone cheese. Sprinkle chopped 

sun-dried tomato and spinach leaves on top. Carefully roll up the tortillas and serve. 

Tip: 

Use La Tortilla Factory whole-wheat/low crb/low-fat tortillas. 

Use flavored hummus such as balsamic garlic and red onion 


Calories: 

Fat: 


Protein: 

354 kCal 

13 grams 

34 grams 

26 grams 








Taco Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Chili Powder 


Ground Turkey 



2 cup(s) 

1/2 cup(s) 

2 cup(s) 

1 tbsp(s) 

1 tbsp(s) 

1 1/2 lb 



Instructions: 







Tip: 



Calories: 

Fat: 


Protein: 

469 kCal 

18 grams 

30 grams 

48 grams 








Turkey Gyro 

Page: 

Date: 

1 

2/15/2019 

Instructions: 

This recipe makes 4 Pitas. 


1 Serving = pita. 

Ingredients: 

Cheese, feta 

1 oz 



2 tsp(s) 

Olive Oil 

1 tsp(s) 

Onions, raw 



3/4 cup(s) 



Spices, dill weed, dried 

2 tsp(s) 

Tomatoes 

1 medium whole (2-3/5 dia) 

Turkey breast, low salt, prepackaged or deli, luncheon meat 

8 oz 



1. Cut two thirds of cucumber into thin slices. Finely chop remaining cucumber. Combine chopped cucumber, yogurt, onion, dill 

weed and lemon juice in small bowel. 

2. Heat olive oil in large skillet over medium heat until hot. Add turkey. Cook 2 minutes on each side. Wrap 2 pita breads in paper 

towel. Microwave on HIGH 30 seconds or just until warmed. Repeat with remaining pits breads. 

3. Divide lettuce, tomato, cucumber slices, turkey, feta cheese, and yogurt-cucumber sauce evenly among pita breads. Fold 

edges over and secure with toothpicks. 


Calories: 

Fat: 


Protein: 

308 kCal 

5 grams 

45 grams 

24 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie - Meals In Minutes 2 




Amount 


English muffins, whole-wheat, toasted 1 muffin(s) 



Wheat Rolls 1 roll (hamburger, frankfurter roll) 

Wheat Rolls 1 roll(s) (1 oz each) 



Amount 


Amount 

Ice Cubes 2 cup(s) 

Muscle Milk Light Vanilla Creme 1/2 container(s) 



Amount 

Cereals ready-to-eat, KELLOGGS, SPECIAL K Vanilla Almond 1/2 cup(s) 


Amount 




Amount 

Cheese, cheddar 1 1/2 cup(s), shredded 


Cheese, feta 1 oz 

Cheese, mozzarella, low sodium 1/2 slice(s) (1 oz per slice) 

Cheese, provolone 2 oz 

Cheese, provolone, reduced fat 1/2 slice(s) 


Low Fat Fruit Yogurt 1 container (8 oz) 

Milk, fluid, nonfat, calcium fortified (fat free or skim) 2 cup(s) 


Plain Yogurt (Skim Milk) 1 3/4 cup(s) 





Amount 

Quiznos Chili (cup) 1/2 cup(s) 

Quiznos Turkey Ranch & Swiss Sub (small) 1 sub 

Subway 6 inch Ham 1/2 item(s) 

Amount 

Oil, canola 2 tsp(s) 



Salad dressing, KRAFT Ranch Dressing 1 tbsp(s) 

Salad dressing, ranch dressing, reduced fat 1 serving (2 tbsp) 


Shopping List 

Page: 2 

Date: 2/15/2019 



Amount 




Amount 

Gortons All Natural Grilled Fillets - Lemon Pepper 2 fillet(s) 



Amount 


Apples, raw, without skin 1 medium (2-3/4 dia) (approx 3 per lb) 

Bananas, raw 2 small (6 to 6-7/8 long) 

Bananas, raw 1 large (8 to 8-7/8 long) 

Blueberries, raw 1 cup(s) 

Lemon juice, raw 2 tsp(s) 



Orange Juice fortified with Calcium 1 cup(s) 

Oranges 1 large (3-1/16 dia) 

Oranges, raw, California, valencias 1 fruit (2-5/8 dia) 

Peaches, raw 1 1/2 cup(s) slices 

Pineapple, raw, all varieties 1 cup(s), diced 




Amount 


Gardenburger, Homestyle Classic Veggie Burger 1 patty(s) 

Hummus, commercial 1 cup(s) 

Peanuts, all types, dry-roasted, without salt 1/4 cup(s) 



California Pizza Kitchen Frozen Crispy Thin Crust Pizza - Spinach & 

Artichoke 

Amount 

1/4 pizza(s) 

Garden Salad 1 1/2 cup(s) 

Kashi Frozen Entrees - Lemongrass Coconut Chicken 1 entree(s) 

Kashi Original Frozen Waffles 1 serving(s) (2 waffles per serving - 3 oz 

per serving) 


Amount 

Boars Head Turkey Breast Ovengold Roast 8 oz 

Chicken Breast (Roasted, Skinless) 1 cup(s), chopped or diced 



Amount 

Turkey breast, low salt, prepackaged or deli, luncheon meat 8 oz 

Food (Snacks) 

Amount 

Kelloggs Special K Protein Meal Bar- Chocolate Peanut Butter 1 bar(s) 




Shopping List 

Page: 3 

Date: 2/15/2019 


Food (Snacks) 



Food (Sweets) 

Amount 

Kelloggs Special K Protein Meal Bar- Strawberry 1 bar(s) 

Lays Baked Original Potato Chips 1 1/2 serving(s) (11 crisps per serving) 

Snacks, tortilla chips, light (baked with less oil) 4 chips 

Amount 

Campbells Tomato with Tomato Pieces Soup (Low Sodium) 1/2 can(s) 

Salsa 3 tbsp(s) 


Amount 








Spices, dill weed, dried 2 tsp(s) 



Amount 

Honey 1 tbsp(s) 

POLANER ALL-FRUIT Strawberry Spread 2 tbsp(s) 

White Sugar 1 tbsp(s) 



Amount 




raw 

Cabbage, raw 3 cup(s), chopped 








Green Giant Frozen Valley Fresh Steamers - Basil Vegetable Medley 1/2 cup(s) 

Green Giant Frozen Valley Fresh Steamers - Garden Vegetable Medley 1/2 cup(s) 

Green Giant Frozen Valley Fresh Steamers - Mixed Vegetables 1 1/2 cup(s) 

Green Onions 1 cup(s), chopped 






Shopping List 

Page: 4 

Date: 2/15/2019 



Amount 





Raw Carrots 1/2 cup(s), strips or slices 

Red Tomatoes 1 slice, medium (1/4 thick) 





Tomatoes 1 medium whole (2-3/5 dia) 

Tomatoes, sun-dried, packed in oil, drained 2 tbsp(s) 





Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie - Meals In Minutes 2 

# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 55.9 g - - - 






Iron, Fe 7.9 mg 8 mg 45 mg 98.8% 


Vitamin A, RAE 424.8 700 3000 60.7% 


Zinc, Zn 6 mg 11 mg 40 mg 54.2% 




Magnesium, Mg 153 mg 420 mg - 36.4% 







Vitamin D (D2 + D3) 1 mcg - - - 


mg_ATE 






Manganese, Mn 2 mg 2 mg 11 mg - 

Thiamin 0.6 mg 1 mg - 63.7% 

Chromium 5.1 mcg 35 mcg - 14.7% 


Niacin 8.8 mg 14 mg 35 mg 63.2% 







Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 

Vitamin K (phylloquinone) 71.7 mcg 90 mcg - 79.7% 





18:2 t,t 0 g - - - 


0 g - - - 







Lysine 1.8 g - - - 





Valine 1.4 g - - - 








Serine 1.2 g - - - 








Starch 2.5 g - - - 



Fructose 8 g - - - 




Water 512.3 g 4 g - - 


Energy 2641.4 kj - - - 





Page: 

Date: 

3 

2/15/2019 

Min Max 

Nutrient 

Amount Suggested Suggested Percent 

Biotin 5.4 mcg 30 mcg - 17.9% 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 





yolks. 

0 20 40 60 80 100 120 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 





0 10 20 30 40 50 60 70 80 90 100 

Percent 

Zinc, Zn 6 mg 11 mg 40 mg 54.2% Sources for Zinc are meat, seafood, liver, 


and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 





legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 



0 10 20 30 40 50 60 70 80 90 100 

Percent 

Magnesium, Mg 153 mg 420 mg - 36.4% Sources for Magnesium are legumes, 


0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




dairy foods. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 

Chromium 5.1 mcg 35 mcg - 14.7% Sources of Chromium are whole grain 





spinach. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 





Page: 

Date: 

4 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 








0 10 20 30 40 50 60 70 80 90 100 

Percent 

Vitamin K (phylloquinone) 71.7 mcg 90 mcg - 79.7% Sources of Vitamin K are spinach, 





0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Biotin 5.4 mcg 30 mcg - 17.9% Sources of Biotin are yeast, whole wheat 




cauliflower. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






Page: 

Date: 

1 





Fat: 36.1% 

Fat: 41 grams 










40.7% 

23.1% 

Legend 

Protein 

Carbohydrates 

Fat 

36.1% 

The Italian meal plan is an introduction to a unique style of eating, following the general guidelines and foods commonly eaten in 

Italian diets. The balances of macronutrients help sustain energy and satisfaction levels throughout the day. Adequate fiber is 

provided through fresh fruits and vegetables and flavor is enhanced through the use of spices and herbs. Sweets are part of the 

traditional Italian diet, both breakfast and throughout the day, so healthy varieties are part of this plan. At the lower calorie levels 

a multivitamin is recommended and always check with your physician or registered dietitian before starting any meal plan. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 



Croissants, butter 


Lunch (12:00 PM): 

+Vibrant Veggie Pizza - Low Sodium 



+Chicken Parmigiana - Low Sodium 



Fat: 44 grams 







1 croissant, small 

1/2 tsp(s) 

2 serving(s) 


1 serving(s) 









Page: 

Date: 

2 

2/15/2019 

Day 2: 





Figs, raw 

Lunch (12:00 PM): 





+Panzanella with Avocado 



Fat: 34 grams 






1/4 cup 

1 serving 

2 small (1-1/2" dia) 

1 serving(s) 

4 oz 

1 serving(s) 









Page: 

Date: 

3 

2/15/2019 

Day 3: 


Starbucks Cappuccino- nonfat milk 


Lunch (12:00 PM): 

+Nicoise Salad 






Fat: 43 grams 






1 Short 

2 serving(s) 

2 serving(s) 


1 serving(s) 









Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pears, raw 

Food for Life - Ezekiel 4:9 - Low Sodium Whole Grain Bread 


Lunch (12:00 PM): 



+Caesar Salad 




Fat: 41 grams 








1 serving(s) 

1 tbsp(s) 












Page: 

Date: 

5 

2/15/2019 

Day 5: 


PEPPERIDGE FARM Apple Turnovers, frozen, ready to bake 

Lunch (12:00 PM): 










Fat: 42 grams 






1 serving 

5 strip(s) 

1/2 cup(s) 

1 serving(s) 

1/2 cup(s) 

1 serving(s) 

2 serving(s) 









Page: 

Date: 

6 

2/15/2019 

Day 6: 





Lunch (12:00 PM): 





1 serving 

1/3 cup 

1 serving(s) 

1 serving(s) 

1 serving(s) 






Fat: 24 grams 






1/2 tbsp 

1/2 tsp(s) 









Page: 

Date: 

7 

2/15/2019 

Day 7: 




Lunch (12:00 PM): 

+Caesar Salad 

+Eggplant, Green Olive, and Provolone Pizza 


+Lasagna 



Fat: 56 grams 








1 serving(s) 


1 serving(s) 









Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 




Jams and preserves, apricot 1/2 tsp(s) 8.1 0 2.1 0 0 0 0 1.3 


Lunch (12:00 PM): 

+Vibrant Veggie Pizza - Low Sodium 2 serving(s) 387.1 16.9 41.9 20.6 7.3 22.7 8.2 375.5 








382 14 29 35 4 88 6 323 

1018 93 65 18 350 15 1159 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 



1/4 cup 72.2 1 16.5 2.1 0.2 0 1.6 49.1 

and nuts 


1 serving 110 0 14 0 0 0 0 65 


Figs, raw 2 small (1-1/2" dia) 59.2 0.2 15.3 0.6 0 0 2.3 0.8 


Lunch (12:00 PM): 





4 oz 187.1 4 0 35.2 1.1 96.4 0 83.9 



+Panzanella with Avocado 1 serving(s) 244.1 12.4 29.3 5.8 1.8 0 3.1 358.7 

431 16 29 41 3 96 3 443 


1014 109 60 8 112 16 995 







Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 


Starbucks Cappuccino- nonfat milk 1 Short 44 0 6.4 4 0 2 0 48 

+Breakfast Egg Muffins 2 serving(s) 247.5 15.5 4.2 23 6.5 445.4 0.2 489.2 


Lunch (12:00 PM): 

+Nicoise Salad 2 serving(s) 374.3 13.4 10.6 52.1 3 263 4 325.3 






1 serving(s) 303.2 10.4 36.6 19 1.5 86.1 1 250.1 

Sodium 

361 14 42 21 2 86 3 269 


1027 64 100 11 797 7 1132 







Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 




80.6 0.2 21.5 0.5 0 0 4.3 1.4 



1 serving(s) 80 0.5 15 4 0 0 3 0 


Jams and preserves, apricot 1 tbsp(s) 48.4 0 12.9 0.1 0 0 0.1 8 


Lunch (12:00 PM): 

+Pasta and Chickpeas 1 1/2 serving(s) 343.2 8 55.7 13 1.8 3.6 8.8 471.3 



+Caesar Salad 1 1/2 serving(s) 145.6 13.3 6.3 2.4 2 0 3.5 250.4 

+Broiled Salmon 1 1/2 serving(s) 236.7 14.2 0.3 25.5 4.1 63.8 0.1 496.1 




382 27 7 28 6 64 4 747 

1006 112 52 9 278 20 1374 





Page: 

Date: 

5 

2/15/2019 

Day 5: 




Lunch (12:00 PM): 


Sodium 


1 serving 283.9 16 31.2 3.7 4 N/A 1.6 176.2 


284 16 31 4 4 0 2 176 


5 strip(s) 7 0.1 1.6 0.3 0 0 0.2 0.5 

yellow, raw) 


raw) 










367 10 55 20 3 25 9 425 

1013 126 38 12 40 15 1278 





Page: 

Date: 

6 

2/15/2019 

Day 6: 





and nuts 

Lunch (12:00 PM): 


Sodium 


1 serving 110 0 14 0 0 0 0 65 

1/3 cup 95.4 1.4 21.8 2.7 0.2 0 2 64.8 


205 1 36 3 0 0 2 130 








92.5 0.6 18.1 3.8 0.2 0 0.8 208 

sourdough) 

2-1/2 x 1-3/4) 

Vinegar, balsamic 1/2 tbsp 7 0 1.4 0 0 N/A N/A 1.8 

Olive Oil (Oil, olive, salad or cooking) 1/2 tsp(s) 19.9 2.2 0 0 0.3 0 0 0 




488 13 74 23 4 20 7 639 

1002 156 37 7 20 16 1516 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 






Lunch (12:00 PM): 



1/2 serving(s) 164 13.6 5 6.6 3.7 11.3 2.6 100.5 

Pizza 



+Lasagna 1 serving(s) 508.7 21.4 41.4 34.6 7.5 95.8 5.7 304.3 




509 21 41 35 8 96 6 304 

1011 68 60 17 441 13 940 





Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 




Jams and preserves, apricot 1/2 tsp(s) 1.4 0 0.5 0 0.7 0.1 0.1 2.6 


Lunch (12:00 PM): 

+Vibrant Veggie Pizza - Low Sodium 2 serving(s) 2.6 1 195.4 1.6 335.7 7.1 36.8 347.1 








14 2 110 2 183 46 82 1038 

23 461 5 561 78 132 1504 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 



1/4 cup 6.6 1.9 34.8 0.8 0 3.7 16.6 103.3 

and nuts 




Figs, raw 2 small (1-1/2" dia) 13 0.3 5.6 0.1 28 0.2 13.6 185.6 


Lunch (12:00 PM): 





4 oz 0 1.2 6.8 1.1 17 31.3 32.9 290.3 



+Panzanella with Avocado 1 serving(s) 2.5 2 14.5 0.7 36.3 10.8 30.3 348.8 

2 3 21 2 53 42 63 639 


30 108 5 512 68 180 1435 







Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 


Starbucks Cappuccino- nonfat milk 1 Short 5.6 N/A N/A N/A N/A N/A N/A N/A 

+Breakfast Egg Muffins 2 serving(s) 0.9 2.3 212.5 1.9 162.8 37.8 25.1 256.2 


Lunch (12:00 PM): 

+Nicoise Salad 2 serving(s) 3.1 5.3 207.5 2.3 132 152.7 78.4 792 






1 serving(s) 0.1 4 89.2 1.8 84.1 54 93.8 342.3 

Sodium 

2 5 106 2 120 55 115 559 


12 526 6 415 246 219 1607 







Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 




13.6 0.2 1.4 0.1 12.5 0.1 9.7 165.4 



1 serving(s) N/A N/A N/A 0.3 N/A N/A 24 75 


Jams and preserves, apricot 1 tbsp(s) 8.7 0.1 2.8 0 4 0.4 0.8 15.4 


Lunch (12:00 PM): 




+Caesar Salad 1 1/2 serving(s) 2.3 1.6 732.5 0.4 60.7 0.7 23.5 421.4 

+Broiled Salmon 1 1/2 serving(s) 0 0.4 173.5 0.6 35.1 46.6 121.9 507.4 




2 2 906 1 96 47 145 929 

27 1050 4 254 87 240 1572 





Page: 

Date: 

5 

2/15/2019 

Day 5: 




Lunch (12:00 PM): 


Pot.(K) 


1 serving 10.8 1.2 N/A N/A N/A N/A N/A N/A 


11 1 0 0 0 0 0 0 


5 strip(s) N/A 0.1 2.6 0 2.9 0.1 3.1 55.1 

yellow, raw) 


raw) 










15 4 513 3 341 21 124 1210 

38 579 4 561 25 144 1517 





Page: 

Date: 

6 

2/15/2019 

Day 6: 





and nuts 

Lunch (12:00 PM): 


Pot.(K) 



1/3 cup 8.7 2.5 46 1 0 4.9 21.9 136.3 


9 2 46 1 150 5 38 136 








0.8 1.2 0 0.3 14.1 8.7 9 41 

sourdough) 

2-1/2 x 1-3/4) 

Vinegar, balsamic 1/2 tbsp 1.2 0.1 0 0 2.2 N/A 1 9 





5 5 184 2 156 17 36 426 

15 282 4 342 51 155 958 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 



11 0.1 3.2 0 6.4 0 5.3 113.4 




Lunch (12:00 PM): 



1/2 serving(s) 1.9 0.4 38.6 0.8 166.2 3.6 16.7 192 

Pizza 



+Lasagna 1 serving(s) 12.6 2.6 209.8 5.4 357.9 28.1 42.2 345 




13 3 210 5 358 28 42 345 

28 899 8 693 60 99 1124 





Page: 

Date: 

1 

2/15/2019 




Ingredients: 



3 cup(s) 


Instructions: 



Calories: 

Fat: 


Protein: 

10 kCal 

0 grams 

2 grams 

1 grams 




Sodium: 7 mgs 




Breakfast Egg Muffins 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 6 egg muffins. 


1 Serving = 1 egg muffin. 

Ingredients: 

Black Pepper 



Ham, honey, smoked, cooked 

Spinach, raw 

1/4 tsp(s) 



4 oz (1 serving) 

3/4 cup(s) 

Instructions: 

1. Heat oven to 350 degrees. 

2. Spray muffin tin with non-stick spray. 

3. Chop spinach and ham. 

4. Whisk eggs and add cheese, spinach, ham and pepper. 

5. Divide egg mixture evenly in muffin pan and bake for about 15-20 minutes until set. 


Calories: 

Fat: 


Protein: 

124 kCal 

8 grams 

2 grams 

12 grams 










Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Broccoli, raw 


Olive Oil 

Onions, raw 


1 tsp(s) 


3 tbsp(s) 

2 tsp(s) 


2 tsp(s) 

Instructions: 








Calories: 

Fat: 


Protein: 

116 kCal 

7 grams 

12 grams 

4 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


Olive Oil 

Salt 

1/2 tsp(s) 

12 oz 

1/2 tsp(s) 

1/2 tsp(s) 

Instructions: 





Calories: 

Fat: 


Protein: 

158 kCal 

10 grams 

0 grams 

17 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Sesame Seeds 

Water 

10 oz 

1 tbsp(s) 

1 tbsp(s) 

2 tbsp(s) 

1 fl oz 

Instructions: 




Tip: 



Calories: 

Fat: 


Protein: 

86 kCal 

5 grams 

9 grams 

3 grams 








Caesar Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 



1 tbsp(s) 


Instructions: 


Tip: 



Calories: 

Fat: 


Protein: 

97 kCal 

9 grams 

4 grams 

2 grams 








Chicken Parmigiana - Low Sodium 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 





1/4 cup, diced 


1/2 cup(s) 

1 cup 

Instructions: 

1) Preheat oven to 375°F. 

2) Divide chicken breast into two 4 ounce halves. 

3) Place chicken in a microwave and oven safe glass baking dish coated with non-stick cooking spray. 

4) Cover chicken and microwave on high for five minutes or until chicken is cooked through. 

5) Grate mozzarella cheese. 

6) Pour pasta sauce over chicken, sprinkle with mozzarella cheese, and top with croutons. 

7) Bake chicken uncovered at 375°F 20 more minutes or until cheese begins to bubble and brown. 


Calories: 

Fat: 


Protein: 

339 kCal 

11 grams 

24 grams 

33 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Dried Parsley 



Ground Turkey 




Onions, raw 



8 oz 

1/4 cup(s) 

1/4 cup(s) 

0.332 tsp(s) 


1/3 tsp(s) 

1/2 lb 

16 oz 

8 oz 

4 spray(s) 

1 large 

26 oz 


Instructions: 







Tip: 




Calories: 

Fat: 


Protein: 

262 kCal 

8 grams 

35 grams 

14 grams 








Eggplant, Green Olive, and Provolone 

Pizza 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 pizza. 



Ingredients: 


Eggplant, raw 

Garlic, raw 

Olive Oil 


Parsley, raw 



1 clove(s) 

1/3 cup(s) 

18 olive(s) 

1/4 cup(s) 

Instructions: 

1. Make Quick Whole Wheat Dough. 

2. Prepare a gas grill for direct-heat cooking over medium heat 

3. Stir together garlic and oil. Brush some of garlic oil on both sides of sliced eggplant (3/4 inch thick slices) and season with 3/4 

tsp salt and 1/2 tsp pepper. Grill, covered, turning once, until tender, 6 to 8 minutes total. Cut into roughly 1-inch pieces. 

4. Stretch dough into a 12 by 10-inch rectangle on a large baking sheet and lightly brush with garlic oil. Oil grill rack, then put 

dough, oiled side down, on grill. Brush top with more garlic oil. Grill, covered, until underside is golden-brown, 1 1/2 to 3 minutes. 

5. Using tongs, return crust, grilled side up, to baking sheet. Scatter eggplant, cheese, chopped (pitted) olives, and chopped 

parsley over crust. Slide pizza from sheet onto grill and grill, covered, until underside is golden-brown and cheese is melted, 


Tip: 

Make crust ahead of time to allow the dough to rise. The dough can be made 2 days in advance. 


Calories: 

Fat: 


Protein: 

328 kCal 

27 grams 

10 grams 

13 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Olive Oil 


Roma Tomato 

16 oz 

8 oz 

3 oz 

1 tbsp(s) 

1/3 cup(s) 

4 Medium 

Instructions: 




combined. 



Tip: 



Calories: 

Fat: 


Protein: 

359 kCal 

10 grams 

52 grams 

18 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 



Eggplant, raw 


Olive Oil 

Onions, raw 


2 tbsp(s) 

8 slice(s) 



2 tbsp 

2 tbsp(s) 



Instructions: 









Calories: 

Fat: 


Protein: 

341 kCal 

16 grams 

34 grams 

16 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Spinach, raw 


Tomatoes 




2 tbsp(s) 

1/4 cup(s) 

1 slice(s) 



5 strip(s) 

Instructions: 




Calories: 

Fat: 


Protein: 

308 kCal 

10 grams 

46 grams 

11 grams 








Lasagna 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 






Lasagna Noodles 



Water 

16 oz 


1 cup(s) 

1 lb 

1 tsp(s) 

8 oz 

6 oz 

48 oz 

2 cup(s) 

Instructions: 

In a large bowl, mix the ricotta cheese, ground beef, egg, spinach (thawed and drained), and oregano. 

Set aside 2 cups of sauce for the topping, then mix 2 cups of water into the remaining sauce. 

In a 9 x 13 pan, place layer of uncooked lasagna noodles side by side, then add a layer of cheese mixture, then spaghetti sauce 

mixture. Repeat three times, ending with noodles. Sprinkle shredded mozzarella over the top. 

Pour the 2 cups of remaining sauce on the top layer. Sprinkle shredded mozzarella over the top. 

Cover with foil and bake for 1 hour and 15 minutes at 350 degrees. Uncover for the last 10 minutes. 

Tip: 

Use Lasagna noodles for this recipe. They do NOT need to be cooked before adding to this recipe. 


Calories: 

Fat: 


Protein: 

509 kCal 

21 grams 

41 grams 

35 grams 








Nicoise Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 

Black Pepper 

Celery, raw 






Olive Oil 



Parsley, raw 


2 tbsp(s) 

1/4 tsp(s) 


2 large 

1 cup(s) 

1/4 tsp(s) 

2 tbsp(s) 


2 tsp(s) 

4 tbsp(s) 

2 tbsp(s) 

4 tbsp(s) 

12 oz 

Instructions: 

To make the dressing, dice green onion tops, celery, parsley and basil. Mix with olive oil, lemon juice, oregano and pepper. 

Slice boiled eggs. 

On each lettuce leaf arrange 1/2 boiled egg, 1/4 cup chilled steamed fresh green beans, one quarter of the tuna and 1 tbsp(s) 

black olives. Top with 1/4 of the dressing mixture. Serve chilled. 


Calories: 

Fat: 


Protein: 

187 kCal 

7 grams 

5 grams 

26 grams 








Panzanella with Avocado 

Page: 

Date: 

1 

2/15/2019 

Instructions: 




Ingredients: 

Avocado 

1/2 avocado 

Black Pepper 

1/2 tsp(s) 


8 oz 


Garlic, raw 

1 tsp(s) 


1/2 tsp(s) 

Olive Oil 

4 tbsp(s) 

Onions, raw 


Salt 

1/4 tsp(s) 

Tomatoes 



1 tbsp(s) 


1/3 tbsp(s) 




to cool. 

2. Cut cherry tomatoes in half, dice cucumber, dice bell pepper and cube avocado. 

3. Combine cherry tomatoes, red onion, cucumber, bell pepper and avocado 

4. Make the vinaigrette dressing by combining olive oil, vinegar, garlic, Dijon mustard, salt and pepper. 


6. Place the salad in the refrigerator for 30 minutes for flavors to develop. 


Calories: 

Fat: 


Protein: 

244 kCal 

12 grams 

29 grams 

6 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 





Garlic, raw 


Olive Oil 

Parsley, raw 



1/4 tsp(s) 

1/4 cup(s) 

16 oz 

1 3/4 cup 



4 tsp(s) 

2 tbsp(s) 


1 tbsp(s) 

Instructions: 







Calories: 

Fat: 


Protein: 

229 kCal 

5 grams 

37 grams 

9 grams 









Low Sodium 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 



Garlic, raw 

Lemon zest 

Olive Oil 


Shrimp, Raw 


Tomatoes 

1/4 cup(s) 


1/4 tsp(s) 


2 tsp(s) 

2 tbsp(s) 

16 large 

8 oz 

6 oz 


Instructions: 






Calories: 

Fat: 


Protein: 

303 kCal 

10 grams 

36 grams 

19 grams 








Spinach Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Onions, raw 

Orange 

Orange Juice 


Sesame Seeds 

Spinach, raw 

Water 



1 cup(s) 

1 tbsp(s) 

2 tbsp(s) 

1 tbsp(s) 

6 cup(s) 

1 tbsp(s) 


Instructions: 





powder. 




Calories: 

Fat: 


Protein: 

42 kCal 

1 grams 

8 grams 

2 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 



Tomatoes 


3 leaves 


1 tbsp(s) 


1 tortilla(s) 

Instructions: 





Calories: 

Fat: 


Protein: 

325 kCal 

17 grams 

30 grams 

14 grams 








Vibrant Veggie Pizza - Low Sodium 

Page: 

Date: 

1 

2/15/2019 

Instructions: 




Ingredients: 




1 tsp(s) 




dia) 


1 tsp(s) 

Olive Oil 

1 2/3 tbsp(s) 

Onions, raw 

1/2 medium (2-1/2 dia) 


dia) 

Spinach, raw 


Tomatoes 




Preheat the oven to 350 degrees (F). Spread olive oil on the pizza crust dough with brush. Dice onions, bell peppers and 

tomatoes. In a skillet, mix all veggies (except spinach), seasonings and remaining olive oil. Cook on medium heat until tender. 

Add spinach at the end and cook until spinach barely wilts (about 2 min). 




Tip: 

Do not pile the veggies high in the middle to avoid under cooking at the center. 


Calories: 

Fat: 


Protein: 

194 kCal 

8 grams 

21 grams 

10 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 



Amount 





Croissants, butter 1 croissant, small 


PEPPERIDGE FARM Apple Turnovers, frozen, ready to bake 1 serving 






Amount 


Amount 


Water 1 fl oz 


Amount 

Cereals ready-to-eat, MUESLI, dried fruit and nuts 0.58 cup 


Amount 

Food for Life - Ezekiel 4:9 - Low Sodium Whole Grain Bread 1 serving(s) 

Lasagna Noodles 8 oz 





Amount 


Cheese, mozzarella, low sodium 1/4 cup, diced 





Cheese, ricotta, part skim milk 16 oz 




Egg, whole, cooked, poached 2 large egg(s) 




Honey Fig 

2 serving 


Amount 

Starbucks Cappuccino- nonfat milk 1 Short 




Shopping List 

Page: 2 

Date: 2/15/2019 





Amount 








Olive Oil 1/2 tsp(s) 

Amount 




Amount 



Figs, raw 2 small (1-1/2" dia) 


Grapes 1/2 cup(s) 










Amount 









Amount 




Amount 




Amount 


Ham, honey, smoked, cooked 4 oz (1 serving) 


Shopping List 

Page: 3 

Date: 2/15/2019 




Food (Sweets) 

Amount 



Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium 1 cup 

Spaghetti Sauce - No Salt 48 oz 

Amount 









Ground Oregano 1.58 tsp(s) 


Mustard, dijon 1/2 tsp(s) 






Vinegar, balsamic 1/2 tbsp 


Amount 

Jams and preserves, apricot 1 tbsp(s) 

Jams and preserves, apricot 1/2 tsp(s) 


Amount 











Frozen Spinach 1 cup(s) 








Shopping List 

Page: 4 

Date: 2/15/2019 



Amount 



dia) 













dia) 

















Page: 

Date: 

1 

2/15/2019 

Nutrient 


# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 58.8 g - - - 






Iron, Fe 7.6 mg 8 mg 45 mg 95.6% 


Vitamin A, RAE 557.9 700 3000 79.7% 


Zinc, Zn 5.1 mg 11 mg 40 mg 46.7% 













mg_ATE 







Thiamin 0.7 mg 1 mg - 65.2% 










Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 










Lysine 3.2 g - - - 





Valine 2.2 g - - - 















Starch 2.7 g - - - 







Water 490.1 g 4 g - - 


Energy 3239.5 kj - - - 

22:1 t 0 g - - - 


18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 



0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

21:5 0 g - - - 

22:4 0 g - - - 






Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 







0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




1000 Calorie - Healthy Mediterranean 


Page: 

Date: 

1 





Fat: 29.1% 

Fat: 34 grams 










45.7% 

25.1% 

29.1% 

Legend 

Protein 

Carbohydrates 

Fat 

With an emphasis on plant based foods, the Mediterranean diet is full of fresh fruits, vegetables, nuts and legumes. Yogurt, 

cheese and milk provide a good source of calcium and vitamin D. Herbs and spices are used to flavor foods and unsaturated fats 

such as olive oil replace butter and other unhealthy fats. Red meat consumption is limited and fish and poultry are eaten weekly. 

Studies show that eating a Mediterranean diet may protect against heart disease, metabolic syndrome, obesity, type 2 diabetes, 

dementia, and Alzheimer’s disease. The Mediterranean diet may also promote a longer lifespan. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 




Lunch (12:00 PM): 



+Avocado Panzanella Salad 


Broccoli, frozen, chopped, cooked, boiled, drained, without salt 


+Greek-Style Skillet with Mint 



Fat: 34 grams 






1 cup(s) 

1 container(s) (5.3 oz each container) 

1/2 cup(s) 

1 fruit (2-11/16 diam) 

1 serving(s) 

1 cup(s) 

1/4 cup(s) 

2 serving(s) 









Page: 

Date: 

2 

2/15/2019 

Day 2: 


+Breakfast Egg Sandwich 

Lunch (12:00 PM): 



+Moroccan-Rubbed Grilled Steak & Sweet Potatoes - Low Sodium 



Fat: 45 grams 






1 serving(s) 

1 serving(s) 

1 serving(s) 









Page: 

Date: 

3 

2/15/2019 

Day 3: 


+Bran Muffins 

Pears, raw 

Cheese, cottage, lowfat, 1% milkfat, no sodium added 

Lunch (12:00 PM): 




+Mjeddrah (Lentils and Rice) 



Fat: 33 grams 






1 serving(s) 


1 cup(s) 

1 serving(s) 


1 serving(s) 









Page: 

Date: 

4 

2/15/2019 

Day 4: 




Lunch (12:00 PM): 

+Grilled Tuna 



+Vibrant Veggie Pizza 



Fat: 24 grams 






1 container(s) (5.3 oz each container) 

1 1/2 cup(s) 

1 serving(s) 


2 serving(s) 









Page: 

Date: 

5 

2/15/2019 

Day 5: 





Lunch (12:00 PM): 

+Turkey Gyro 


+Greek Chicken Skewers 

Cauliflower, cooked, boiled, drained, without salt 



Fat: 25 grams 






1 small container(s) (6 oz each) 


1/3 cup(s) 

1 serving(s) 

2 serving(s) 

1/2 cup(s) (1 pieces) 









Page: 

Date: 

6 

2/15/2019 

Day 6: 


+Bran Muffins 

Cheese, cottage, lowfat, 1% milkfat, no sodium added 


Lunch (12:00 PM): 

+Greek Salad 




+Grilled Romaine Hearts 



Fat: 44 grams 






2 serving(s) 

1/4 cup(s) 

1 large (3-1/16 dia) 

1 serving(s) 


1 serving(s) 

2 serving(s) 









Page: 

Date: 

7 

2/15/2019 

Day 7: 



+Breakfast Egg Sandwich 

Lunch (12:00 PM): 


Snacks, taro chips 


+Spaghetti Primavera with Shrimp 



Fat: 33 grams 






1 small (2-3/8 dia) 

1 serving(s) 

1 serving(s) 

5 chips 

1 serving(s) 









Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 



1 cup(s) 61.6 0.3 15.8 0.6 0.1 0 0.8 1.8 

raw) 

Fage Total 2% Yogurt- Honey 1 container(s) (5.3 oz 190 2.5 29 12 1.5 5 0 40 



Lunch (12:00 PM): 


Orange (Oranges, raw, Florida) 1 fruit (2-11/16 diam) 69.5 0.3 17.4 1.1 0 0 3.6 0 

+Avocado Panzanella Salad 1 serving(s) 246.6 14.4 26.6 5.5 1.9 0 5 338 



Broccoli, frozen, chopped, cooked, boiled, 

1 cup(s) 51.5 0.2 9.8 5.7 0 0 5.5 20.2 

drained, without salt 

Quinoa, cooked 1/4 cup(s) 55.5 0.9 9.9 2 N/A 0 1.3 3.2 

+Greek-Style Skillet with Mint 2 serving(s) 307 14.7 43.6 8.4 2.1 0.3 14.1 343.7 




414 16 63 16 2 0 21 367 

1002 156 37 6 5 32 760 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 


+Breakfast Egg Sandwich 1 serving(s) 328 12.7 28.8 25.5 6.2 224.5 3.7 511.5 


Lunch (12:00 PM): 





1 serving(s) 355.8 15.9 17.4 34.8 4.7 82.7 2.9 92.2 

Potatoes - Low Sodium 

356 16 17 35 5 83 3 92 


1025 80 77 16 322 15 1042 







Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 


+Bran Muffins 1 serving(s) 110.9 2.4 20.6 3.5 0.3 0.4 2.2 63.5 


80.6 0.2 21.5 0.5 0 0 4.3 1.4 


Cheese, cottage, lowfat, 1% milkfat, no 

1 cup(s) 162.7 2.3 6.1 28 1.4 9 0 29.4 

sodium added 


Lunch (12:00 PM): 





1/2 cup(s), chopped 27.3 0.3 5.6 1.9 0.1 0 2.6 32 

salt 

+Mjeddrah (Lentils and Rice) 1 serving(s) 290.4 11.3 40.4 7.2 1.6 0 6.7 302 

318 12 46 9 2 0 9 334 


996 124 55 8 25 19 1103 







Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 


Fage Total 2% Yogurt- Honey 1 container(s) (5.3 oz 190 2.5 29 12 1.5 5 0 40 


Grapes (Grapes, american type (slip skin), 1 1/2 cup(s) 92.5 0.5 23.7 0.9 0.2 0 1.2 2.8 

raw) 


Lunch (12:00 PM): 


Broccoli, cooked, boiled, drained, without 1 1/2 cup(s), chopped 81.9 1 16.8 5.6 0.2 0 7.7 95.9 

salt 



+Vibrant Veggie Pizza 2 serving(s) 398 18.3 42.3 20.1 7.3 23 8.2 593.3 




398 18 42 20 7 23 8 593 

1007 112 91 10 130 17 816 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 


Fage Total 0% Yogurt- Plain 1 small container(s) 100 0 19 13 0 0 0 50 

(6 oz each) 


Udis Gluten Free Granola- Au Naturel 1/3 cup(s) 158.4 5.3 25.1 4 0 0 4 0 


Lunch (12:00 PM): 




+Greek Chicken Skewers 2 serving(s) 414.2 13.8 19.6 52.7 2.5 145.2 4.7 646.9 

Cauliflower, cooked, boiled, drained, 

1/2 cup(s) (1 pieces) 14.3 0.3 2.5 1.1 0 0 1.4 9.3 

without salt 

428 14 22 54 3 145 6 656 


1044 123 96 4 177 20 1610 







Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 




1/4 cup(s) 40.7 0.6 1.5 7 0.4 2.3 0 7.3 

sodium added 


1 large (3-1/16 dia) 86.5 0.2 21.6 1.7 0 0 4.4 0 

varieties) 


Lunch (12:00 PM): 

+Greek Salad 1 serving(s) 351.3 22.7 29.8 10.9 6.5 25.2 7.6 691.7 




+Broiled Salmon 1 serving(s) 157.8 9.4 0.2 17 2.7 42.5 0.1 330.8 

+Grilled Romaine Hearts 2 serving(s) 79 5.7 7.1 2.1 0.8 0 4.1 14 




310 16 25 21 4 42 9 347 

1010 119 47 11 71 25 1173 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 



1 small (2-3/8 dia) 45.1 0.1 11.3 0.9 0 0 2.3 0 

varieties) 

+Breakfast Egg Sandwich 1 serving(s) 328 12.7 28.8 25.5 6.2 224.5 3.7 511.5 


Lunch (12:00 PM): 


Snacks, taro chips 5 chips 57.3 2.9 7.8 0.3 0.7 0 0.8 39.3 



+Spaghetti Primavera with Shrimp 1 serving(s) 303.2 10.4 36.6 19 1.5 86.1 1 540.8 




303 10 37 19 2 86 1 541 

1006 125 59 9 311 18 1337 




1000 Calorie - Healthy Mediterranean with Micronutrient 

Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 



1 cup(s) 15 0.3 4.6 0 12.9 0.1 4.6 175.7 

raw) 

Fage Total 2% Yogurt- Honey 1 container(s) (5.3 oz 29 0 0 N/A 100 N/A N/A N/A 



Lunch (12:00 PM): 


Orange (Oranges, raw, Florida) 1 fruit (2-11/16 diam) 13.8 0.1 16.6 0.1 64.9 0.8 15.1 255.2 

+Avocado Panzanella Salad 1 serving(s) 0.8 0.7 17.7 0.4 16.7 0.5 20.7 347.7 




1 cup(s) 2.7 1.1 93.8 0.5 60.7 1.3 23.9 261.3 


Quinoa, cooked 1/4 cup(s) N/A 0.7 0 0.5 7.9 1.3 29.6 79.6 

+Greek-Style Skillet with Mint 2 serving(s) 21.1 5.9 70 1.5 171.1 3.7 104.8 1620.3 




24 8 164 2 240 6 158 1961 

84 248 4 455 13 211 2941 





Information 

Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 


+Breakfast Egg Sandwich 1 serving(s) 5.2 3.6 251.6 1 111.6 30.1 35.8 338 


Lunch (12:00 PM): 





1 serving(s) 5.6 3.3 599.5 6.3 65.8 36.7 49.4 660.9 

Potatoes - Low Sodium 

6 3 600 6 66 37 49 661 


19 897 9 458 89 156 1506 







Information 

Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 


+Bran Muffins 1 serving(s) 8.1 1.2 9.4 0.6 72.7 10.6 29.7 234 


13.6 0.2 1.4 0.1 12.5 0.1 9.7 165.4 



1 cup(s) 6.1 0.3 24.9 0.9 137.9 19 11.3 194.4 

sodium added 


Lunch (12:00 PM): 





1/2 cup(s), chopped 1.1 0.5 60.1 0.4 31.2 1.2 16.4 228.5 

salt 

+Mjeddrah (Lentils and Rice) 1 serving(s) 2 2 0.3 1.5 37.2 1.5 76.6 307.7 

3 3 60 2 68 3 93 536 


35 157 4 502 37 159 1294 







Information 

Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 


Fage Total 2% Yogurt- Honey 1 container(s) (5.3 oz 29 0 0 N/A 100 N/A N/A N/A 


Grapes (Grapes, american type (slip skin), 1 1/2 cup(s) 22.4 0.4 6.9 0.1 19.3 0.1 6.9 263.6 

raw) 


Lunch (12:00 PM): 


Broccoli, cooked, boiled, drained, without 1 1/2 cup(s), chopped 3.3 1.6 180.2 1.1 93.6 3.7 49.1 685.6 

salt 



+Vibrant Veggie Pizza 2 serving(s) 2.3 1 205.9 1.6 339.5 7.4 36.9 347.6 




2 1 206 2 339 7 37 348 

57 434 4 589 94 206 2303 





Information 

Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 



16 0 0 N/A 200 N/A N/A N/A 

(6 oz each) 


Udis Gluten Free Granola- Au Naturel 1/3 cup(s) 6.6 1.4 0 N/A 0 N/A N/A N/A 


Lunch (12:00 PM): 




+Greek Chicken Skewers 2 serving(s) 7.4 3.5 77.8 2.4 115.9 73.6 128.3 1832.4 

Cauliflower, cooked, boiled, drained, 

1/2 cup(s) (1 pieces) 1.3 0.2 0.6 0.1 9.9 0.4 5.6 88 

without salt 

9 4 78 2 126 74 134 1920 


47 202 5 523 119 239 2769 







Information 

Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 




1/4 cup(s) 1.5 0.1 6.2 0.2 34.5 4.7 2.8 48.6 

sodium added 


1 large (3-1/16 dia) 17.2 0.2 20.2 0.1 73.6 0.9 18.4 333 

varieties) 


Lunch (12:00 PM): 

+Greek Salad 1 serving(s) 7.7 3.9 524.9 2.2 265 7.1 72.9 873.8 




+Broiled Salmon 1 serving(s) 0 0.3 115.6 0.4 23.4 31 81.3 338.3 

+Grilled Romaine Hearts 2 serving(s) 1.4 1.4 507.3 0.4 41.8 0.7 25.5 460 




13 3 625 1 102 33 136 1147 

55 1195 5 620 67 290 2870 





Information 

Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 



1 small (2-3/8 dia) 9 0.1 10.6 0.1 38.4 0.5 9.6 173.8 

varieties) 

+Breakfast Egg Sandwich 1 serving(s) 5.2 3.6 251.6 1 111.6 30.1 35.8 338 


Lunch (12:00 PM): 


Snacks, taro chips 5 chips 0.4 0.1 0.8 0 6.9 0.2 9.7 86.8 



+Spaghetti Primavera with Shrimp 1 serving(s) 0.1 4 89.2 1.8 84.2 54 93.8 342.4 




0 4 89 2 84 54 94 342 

15 465 4 280 87 201 1330 




Avocado Panzanella Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Black Pepper 


Garlic, raw 


Olive Oil 

Onions, Red 

Salt 

Tomatoes 


Whole Grain Baguette Bread 



1/2 tsp(s) 

1 1/4 cup(s), sliced 


1 tsp(s) 

4 tbsp(s) 


1/4 tsp(s) 

1 1/2 cup(s) cherry tomatoes 

1 1/8 tbsp(s) 

8 oz 


Instructions: 


to cool. 

2. Chop the bell peppers, cut cherry tomatoes in half and cube the avocado 

3. Combine cherry tomatoes, red onion, cucumber, bell pepper and avocado. 

4. Make the vinaigrette dressing by combining 3 tablespoons of olive oil, vinegar, garlic, Dijon mustard, salt and pepper. 


6. Refrigerate for about an hour to allow flavors to develop in salad. 

Tip: 

Use a whole grain baguette for the bread, purple onion for the onion and hot house cucumber for the cucumber for a wonderful 

flavor 


Calories: 

Fat: 


Protein: 

247 kCal 

14 grams 

27 grams 

6 grams 








Bran Muffins 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 15 muffins. 


1 Serving = 1 muffin. 

Ingredients: 

Applesauce - Unsweetened 

Baking Powder - Low Sodium 

Brown Sugar 

Cinnamon 



Flour, Whole Wheat 

Nonfat Milk 


Salt 

Vegetable Oil 


1/4 cup(s) 

2 1/2 tsp(s) 


1 tsp(s) 

1/2 cup(s) 

1 cup(s) 

1/2 cup(s) 

1 cup(s) 


1/4 tsp(s) 

2 tbsp(s) 

3/4 cup(s) 

Instructions: 


Stir together all-purpose flour, wheat bran, whole-wheat flour, baking powder, cinnamon and salt into large mixing bowl. Make a 

well in the center and set aside. 

In separate mixing bowl stir together milk, egg substitute, brown sugar, applesauce and oil. Add to flour mixture, stirring just until 

moistened. Batter should be thick and lumpy. Fold in raisins. 

Lightly spray desired number of muffin cups with cooking spray or line with paper baking cups. Fill muffin cups two-thirds full. 

Bake 14-18 minutes or until brown. 

Tip: 

Be sure to use unprocessed wheat bran. 

Batter may be used immediately or stored in an airtight container in the refrigerator for up to a week. 


Calories: 

Fat: 


Protein: 

111 kCal 

2 grams 

21 grams 

4 grams 








Breakfast Egg Sandwich 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Cheese, goat, soft type 

Egg Whites 


Pepperidge Farm English Muffins- Wheat 

Spinach, raw 

Tomatoes 

1 oz 



1 muffin 

2 leaf(s) 


Instructions: 

1. Scramble egg in non-stick pan over medium high heat 

2. Spread goat cheese on one part of english muffin and top with scrambled egg, spinach and tomato. Top with muffin and 

serve. 


Calories: 

Fat: 


Protein: 

328 kCal 

13 grams 

29 grams 

25 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


Olive Oil 

Salt 

1/2 tsp(s) 

12 oz 

1/2 tsp(s) 

1/2 tsp(s) 

Instructions: 





Calories: 

Fat: 


Protein: 

158 kCal 

10 grams 

0 grams 

17 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 






2 slice(s) 

1/4 cup(s) 

3 leaves 

Instructions: 




Calories: 

Fat: 


Protein: 

272 kCal 

7 grams 

41 grams 

14 grams 








Greek Chicken Skewers 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 8 kebabs. 


1 Serving = 2 kebabs. 

Ingredients: 


Dried Tarragon 




Olive Oil 



Tomatoes 

Zucchini 

16 oz 

2 tsp(s), ground 

2 tsp(s) 


2 tbsp(s) 

1 tbsp(s) 


1 medium 


1 large 

Instructions: 

1.Heat grill on medium high heat. 

2. Slice zucchini and squash into thick rounds. 

3.In a large Ziploc bag combine the oregano, tarragon, basil, mustard, olive oil and lemon juice and combine well. Add the 

chicken breast, tomatoes, zucchini and squash to the bag and marinate in the refrigerator for at least 30 minutes. 

4.Cut chicken into 1 1/2 inch pieces. Thread chicken and vegetables on skewers. 

5.Grill, turning occasionally, for approximately 8 minutes or until chicken is cooked thoroughly. 


Calories: 

Fat: 


Protein: 

207 kCal 

7 grams 

10 grams 

26 grams 








Greek Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 

Black Pepper 

Cheese, feta 





Olive Oil 


Red Tomatoes 


1 tsp(s) 

1/2 tsp(s) 

1 oz 

1/4 cup(s) 


1/2 tsp(s) 


1 tbsp(s) 

4 large 


1/2 tbsp(s) 

Instructions: 

Whisk the olive oil, wine vinegar, basil, black pepper and oregano together. Drain and rinse the chickpeas. Cut tomatoes in half. 

Combine the lettuce, tomatoes, feta, olives, cucumbers and chickpeas and toss with salad dressing. 


Calories: 

Fat: 


Protein: 

351 kCal 

23 grams 

30 grams 

11 grams 








Greek-Style Skillet with Mint 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Dried Parsley 

Eggplant, raw 

Garlic, raw 

Green Beans - Raw 


Olive Oil 

Onions, raw 


Spearmint, dried 



Tomatoes, red, ripe, canned, stewed 

1 tbsp(s) 

1 eggplant, peeled (yield from 1-1/4 lb) 


4 oz 

2 tbsp(s) 

2 tbsp(s) 


2 tbsp(s) 

1 tsp(s) 

1 tsp(s) 

1 cup(s) 

1 cups(s), chopped 

Instructions: 

Peel and cube eggplant. Wash beans and snap stem ends off. Heat olive oil and sauté onion and garlic until onion is translucent. 

Add eggplant and green beans and sauté 5 minutes. Add herbs and sauté one minute. Add lemon juice, tomatoes, and tomato 

puree, cover and cook 15 minutes. 

Tip: 

Serve over brown rice. Garnish with plain yogurt. 


Calories: 

Fat: 


Protein: 

154 kCal 

7 grams 

22 grams 

4 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 



Eggplant, raw 


Olive Oil 

Onions, raw 


2 tbsp(s) 

8 slice(s) 



2 tbsp 

2 tbsp(s) 



Instructions: 









Calories: 

Fat: 


Protein: 

341 kCal 

16 grams 

34 grams 

16 grams 








Grilled Romaine Hearts 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 6 grilled romaine hearts. 


1 Serving = 1 grilled romaine heart. 

Ingredients: 


Olive Oil 


Tomatoes 

1/4 cup(s) chopped 

1/2 tbsp(s) 

12 oz 


Instructions: 


2. Split romaine hearts in two by slicing down the middle. Rinse again if necessary. 

3. Brush romaine hearts with olive oil. 

4. Grill romaine hearts, cut side down, for approximately 5 to 7 minutes, or until edges start to brown. 

5. Top grilled romaine hearts with avocado and halved cherry tomatoes. 


Calories: 

Fat: 


Protein: 

40 kCal 

3 grams 

4 grams 

1 grams 




Sodium: 7 mgs 




Grilled Tuna 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


1 dash(s) 


Instructions: 





Tip: 



Calories: 

Fat: 


Protein: 

245 kCal 

2 grams 

0 grams 

53 grams 








Mjeddrah (Lentils and Rice) 

Page: 

Date: 

1 

2/15/2019 



1 Serving = one cup. 

Ingredients: 

Lentils, raw 

Olive Oil 

Onions, raw 

Rice, brown, medium-grain, raw 

Salt 

Water 

1/3 cup(s) 

3 tbsp(s) 


3/4 cup(s) 

1/2 tsp(s) 

4 cup(s) 

Instructions: 

Bring lentils and water to a boil, then reduce heat, cover and simmer for 25 minutes. Heat two tablespoons oil in a skillet and 

sauté onions and salt until onions are translucent. Heat remaining oil in another skillet and sauté rice for 3 minutes. Combine 

lentils, onions, and rice, cover tightly, and simmer until lentils and rice are tender, about one hour. Stir occasionally and add more 

water as needed. 

Tip: 

Up to two more cups of water may be needed to cook the rice. 


Calories: 

Fat: 


Protein: 

290 kCal 

11 grams 

40 grams 

7 grams 









Sweet Potatoes - Low Sodium 

Page: 

Date: 

1 

2/15/2019 



1 Serving = serving. 

Ingredients: 




Cinnamon 



Ground Ginger 


Onions, raw 

Orange zest 



16 oz 

1/2 tsp(s) 

1/2 tsp(s) 

1/2 tsp(s) 

1 tsp(s) 

1 tsp(s) 

4 tsp(s) 


1 tsp(s) 

1 tsp(s) 

2 medium 

Instructions: 



3.Combine allspice, cumin, ginger, cinnamon, coriander and cayenne in a small bowl. Sprinkle steaks with four 1/2 teaspoons of 

the spice mixture. Toss sweet potatoes and onion with canola oil, orange zest and the remaining spice mixture. 










Calories: 

Fat: 


Protein: 

356 kCal 

16 grams 

18 grams 

35 grams 








Spaghetti Primavera with Shrimp 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 



Garlic, raw 

Lemon zest 

Olive Oil 


Salt 

Shrimp, Raw 


Tomatoes 

1/4 cup(s) 


1/4 tsp(s) 


2 tsp(s) 

2 tbsp(s) 

16 large 

1/2 tsp(s) 

8 oz 

6 oz 


Instructions: 

1. Cook pasta according to package directions, omitting any salt or oil. Add shrimp and broccoli during last few minutes of 

cooking. 

2. Cut tomatoes in half. 

3. In small bowl, combine remaining ingredients, toss to blend thoroughly. 



Calories: 

Fat: 


Protein: 

303 kCal 

10 grams 

36 grams 

19 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 



Tomatoes 


3 leaves 


1 tbsp(s) 


1 tortilla(s) 

Instructions: 





Calories: 

Fat: 


Protein: 

325 kCal 

17 grams 

30 grams 

14 grams 








Turkey Gyro 

Page: 

Date: 

1 

2/15/2019 

Instructions: 

This recipe makes 4 Pitas. 


1 Serving = pita. 

Ingredients: 

Cheese, feta 

1 oz 



2 tsp(s) 

Olive Oil 

1 tsp(s) 

Onions, raw 



3/4 cup(s) 




2 tsp(s) 

Tomatoes 


Turkey breast, low salt, prepackaged or deli, luncheon meat 

8 oz 



1. Cut two thirds of cucumber into thin slices. Finely chop remaining cucumber. Combine chopped cucumber, yogurt, onion, dill 

weed and lemon juice in small bowel. 

2. Heat olive oil in large skillet over medium heat until hot. Add turkey. Cook 2 minutes on each side. Wrap 2 pita breads in paper 

towel. Microwave on HIGH 30 seconds or just until warmed. Repeat with remaining pits breads. 

3. Divide lettuce, tomato, cucumber slices, turkey, feta cheese, and yogurt-cucumber sauce evenly among pita breads. Fold 

edges over and secure with toothpicks. 


Calories: 

Fat: 


Protein: 

308 kCal 

5 grams 

45 grams 

24 grams 








Vibrant Veggie Pizza 

Page: 

Date: 

1 

2/15/2019 

Instructions: 




Ingredients: 




1 tsp(s) 


6 oz 


dia) 


1 tsp(s) 

Olive Oil 

1 2/3 tbsp(s) 

Onions, raw 

1/2 medium (2-1/2 dia) 


dia) 

Spinach, raw 


Tomatoes 




Preheat the oven to 350 degrees (F). Spread olive oil on the dough pizza crust with brush. In a skillet, mix all veggies (except 

spinach), seasonings and remaining olive oil. Cook on medium heat until tender. Add spinach at the end and cook until spinach 

barely wilts (about 2 min). 



cool and serve 

Tip: 

Do not pile the veggies high in the middle to avoid under cooking at the center 


Calories: 

Fat: 


Protein: 

199 kCal 

9 grams 

21 grams 

10 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie - Healthy Mediterranean 



Amount 

Baking Powder - Low Sodium 2 1/2 tsp(s) 



Pepperidge Farm English Muffins- Wheat 1 muffin 



Beef, top sirloin, steak, separable lean and fat, trimmed to 0 fat, all grades, 




Amount 

Amount 

16 oz 


Amount 

Flour, All Purpose 1 cup(s) 

Flour, Whole Wheat 1/2 cup(s) 


Quinoa, cooked 1/4 cup(s) 

Rice, brown, medium-grain, raw 3/4 cup(s) 



Wheat bran, crude 3/4 cup(s) 



Amount 

Cheese, cottage, lowfat, 1% milkfat, no sodium added 1 1/4 cup(s) 

Cheese, feta 2 oz 

Cheese, goat, soft type 1 oz 






Fage Total 0% Yogurt- Plain 1 small container(s) (6 oz each) 

Fage Total 2% Yogurt- Honey 2 container(s) (5.3 oz each container) 


Plain Yogurt (Skim Milk) 3/4 cup(s) 

Plain Yogurt (Skim Milk) 2 tbsp(s) 

Amount 

Whole Grain Baguette Bread 8 oz 


Amount 



Olive Oil 17.16 tbsp(s) 


Vegetable Oil 2 tbsp(s) 




Shopping List 

Page: 2 

Date: 2/15/2019 




Amount 




Amount 

Applesauce - Unsweetened 1/4 cup(s) 

Avocados, raw, California 1/4 cup(s) chopped 


Grapes 2 1/2 cup(s) 






Orange 1 fruit (2-11/16 diam) 



Oranges 1 small (2-3/8 dia) 





Amount 

Chickpeas (garbanzo beans) canned 1/4 cup(s) 


Lentils, raw 1/3 cup(s) 


Amount 



Amount 

Turkey breast, low salt, prepackaged or deli, luncheon meat 8 oz 

Food (Snacks) 





Amount 

Snacks, taro chips 5 chips 

Amount 


Amount 




Basil, fresh 1 tsp(s) 




Cinnamon 1 1/2 tsp(s) 


Shopping List 

Page: 3 

Date: 2/15/2019 



Food (Sweets) 

Amount 




Dried Parsley 1 tbsp(s) 

Dried Tarragon 2 tsp(s), ground 






Salt 2 tsp(s) 

Spearmint, dried 1 tsp(s) 


Spices, basil, dried 2 tsp(s), leaves 



Amount 

Brown Sugar 1/3 cup(s), packed 


Amount 




Broccoli, frozen, chopped, cooked, boiled, drained, without salt 1 cup(s) 

Cauliflower, cooked, boiled, drained, without salt 1/2 cup(s) (1 pieces) 

Cucumber, peeled, raw 1 1/4 cup(s), sliced 


Cucumber, with peel, raw 1 1/4 cup(s) slices 

Eggplant, raw 1 eggplant, peeled (yield from 1-1/4 lb) 



Green Beans - Raw 4 oz 


dia) 






Onions, Red 1/2 cup(s), sliced 



dia) 





Shopping List 

Page: 4 

Date: 2/15/2019 



Amount 


Romaine Lettuce 12 oz 



Squash, summer, all varieties, raw 1 medium 


Tomato products, canned, puree, without salt added 1 cup(s) 






Tomatoes, red, ripe, canned, stewed 1 cups(s), chopped 


Zucchini 1 large 





Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie - Healthy Mediterranean 

# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 66.1 g - - - 

Total lipid (fat) 34 g - - - 





Iron, Fe 7.9 mg 8 mg 45 mg 99.3% 


Vitamin A, RAE 513.9 700 3000 73.4% 


Zinc, Zn 5.1 mg 11 mg 40 mg 46% 

Calcium, Ca 489.5 mg 1000 mg 2500 mg 49% 











mg_ATE 



Vitamin B-12 1.6 mcg 2 mcg - 82.1% 


Vitamin C, total ascorbic acid 182 mg 75 mg 2000 mg - 


Thiamin 0.8 mg 1 mg - 78.2% 











Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 

22:1 t 0 g - - - 


18:2 t,t 0 g - - - 

18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

18:3i 0 g - - - 

21:5 0 g - - - 

22:4 0 g - - - 






Lysine 3.4 g - - - 





Valine 2.4 g - - - 



















Starch 2.1 g - - - 







Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 





Water 789.7 g 4 g - - 


Energy 3278.3 kj - - - 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 





0 10 20 30 40 50 60 70 80 90 100 

Percent 

Zinc, Zn 5.1 mg 11 mg 40 mg 46% Sources for Zinc are meat, seafood, liver, 


and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Calcium, Ca 489.5 mg 1000 mg 2500 mg 49% Sources for Calcium are yogurt, tofu, milk, 



legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Vitamin B-12 1.6 mcg 2 mcg - 82.1% Sources for B-12 are animal products, 


dairy foods. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 







0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




1000 Calorie - Vegan Summary for A 


Page: 

Date: 

1 



Protein: 14% 


Fat: 31.5% 

Fat: 37 grams 










54.5% 

31.5% 

14% 

Legend 

Protein 

Carbohydrates 

Fat 

This meal plan provides 1000 calories through a variety of fruits, vegetables, whole grains, nuts and soy products. The plan is 

balanced with approximately 14% of the calories from protein, 32% from fat and 55% from carbohydrate. Any 1000 calorie menu 

is best used as quick start plan for weight loss. The extremely low calorie level is not recommended for long periods of time. It is 

recommended that you take a generic multivitamin/ mineral supplement, please check to ensure you are receiving 24 mcg of B12 

daily. As always, you should consult with your doctor or a registered dietitian if you have specific health concerns. 




1000 Calorie - Vegan 

Page: 

Date: 

1 

2/15/2019 

Day 1: 


Oatmeal, old fashioned, quaker 


SILK Vanilla, soymilk 

Lunch (12:00 PM): 

+Kale Chips 





+Edamame and Soba Noodle Salad 



Fat: 36 grams 






1/2 cup(s), dry 

3/4 cup(s) 

1/2 cup(s) 

1 serving(s) 

1 serving(s) 












Page: 

Date: 

2 

2/15/2019 

Day 2: 


+Vegan Pancakes 



Lunch (12:00 PM): 



+Portabella Pizza 




+Avocado Vegetable Taco 



Fat: 31 grams 






1 serving(s) 

1/2 tbsp(s) 


1 fruit(s) (2-7/8 dia) 

2 serving(s) 

1 serving(s) 

1/4 cup(s) 










Page: 

Date: 

3 

2/15/2019 

Day 3: 



Udis Gluten Free Granola- Vanilla 

SILK Vanilla soy yogurt (single serving size) 

Lunch (12:00 PM): 

+Peanut Butter and Agave Sandwich 

Celery, raw 


+Vegan Grilled Cheese 




Fat: 37 grams 







1/4 cup(s) 

1 container(s) (6 oz per container) 

1 serving(s) 

1/2 cup(s), strips 

1 serving(s) 

1 serving(s) 









Page: 

Date: 

4 

2/15/2019 

Day 4: 



+Vegan Apple Muffin 

Lunch (12:00 PM): 

+Vegan Greek Salad 


+Vegan Chili 

Melba Toast - Wheat (Crackers, melba toast, wheat) 



Fat: 47 grams 






1/2 cup(s) 

1 serving(s) 

2 serving(s) 


2 toast(s) 









Page: 

Date: 

5 

2/15/2019 

Day 5: 





Lunch (12:00 PM): 

+Lettuce Wraps with Tofu 



Italian Dressing (Salad dressing, italian dressing, commercial, 

regular) 

Garden Salad 

+Couscous Salad 



Fat: 44 grams 






1 cup(s) 


1/2 cup(s) 

1 serving(s) 

1/2 medium (2-3/4 dia) (approx 3 per lb) 

1/2 tbsp(s) 

1 cup(s) 

1 serving(s) 









Page: 

Date: 

6 

2/15/2019 

Day 6: 


Udis Gluten Free Granola- Vanilla 



Lunch (12:00 PM): 








Fat: 35 grams 






1/3 cup(s) 


1 cup(s) 

1 fruit(s) (2-7/8 dia) 

1 serving(s) 

1 serving(s) 










Page: 

Date: 

7 

2/15/2019 

Day 7: 


+Vegan Pancakes 



Lunch (12:00 PM): 


+Three Bean Salad 

Celery, raw 



+Black Bean Burritos 



Fat: 27 grams 






1 serving(s) 

1/2 cup(s) 

1 tsp(s) 

1 serving(s) 

1 serving(s) 

1 cup(s), strips 


1 serving(s) 









Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 


Oatmeal, old fashioned, quaker 1/2 cup(s), dry 148 3 27.3 5.5 0.4 0 N/A N/A 


SILK Vanilla, soymilk 1/2 cup(s) 49.8 1.7 5 3 0.3 0 0.5 47.4 


Lunch (12:00 PM): 

+Kale Chips 1 serving(s) 88.9 4.2 11.8 3.8 0.6 0 2.4 194.8 







1 cup(s), chopped 54.6 0.6 11.2 3.7 0.1 0 5.1 64 

salt 

+Edamame and Soba Noodle Salad 1 1/2 serving(s) 281.3 18.7 23.4 8.2 2.6 0 3.5 523 








Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 


+Vegan Pancakes 1 serving(s) 198.8 8.4 27.3 5.6 0.7 0 3.9 415 




Lunch (12:00 PM): 



+Portabella Pizza 1 serving(s) 224.9 10.1 27.8 8 2.2 1.2 4.8 484.7 





without salt) 

+Avocado Vegetable Taco 1 1/2 serving(s) 290.8 10.1 43.9 8.6 1 0 10.6 662 








Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 



Udis Gluten Free Granola- Vanilla 1/4 cup(s) 120 5 17 3 0 0 3 0 

SILK Vanilla soy yogurt (single serving 

size) 

Lunch (12:00 PM): 

1 container(s) (6 oz 



149.6 3 25 5 0 0 1 20.4 

294 8 48 9 0 0 6 21 

+Peanut Butter and Agave Sandwich 1 serving(s) 401.5 18 48.2 15.8 3 0 7.9 296.9 

Celery, raw 1/2 cup(s), strips 9.9 0.1 1.8 0.4 0 0 1 49.6 



+Vegan Grilled Cheese 1 serving(s) 256.3 9.4 30.8 10.8 2.7 0 5.4 618.1 

+Spinach Salad 1 serving(s) 42.5 0.9 8.1 1.7 0.1 0 2 25 




299 10 39 13 3 0 7 643 

1004 137 37 6 0 22 1011 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 



+Vegan Apple Muffin 1 serving(s) 261 7.3 46 7.1 0.8 0 6.3 398.6 


Lunch (12:00 PM): 

+Vegan Greek Salad 2 serving(s) 410.2 32.1 30.2 7.7 4.5 0 9.9 391.8 



+Vegan Chili 3/4 serving(s) 237.1 5.5 38.2 12.9 0.7 0 9.3 283.3 

Melba Toast - Wheat (Crackers, melba 

2 toast(s) 37.4 0.2 7.6 1.3 0 0 0.7 83.7 

toast, wheat) 

275 6 46 14 1 0 10 367 


996 127 32 6 0 27 1205 







Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 


SILK Vanilla, soymilk 1 cup(s) 99.6 3.5 10 6 0.5 0 1 94.8 

Oatmeal, old fashioned, quaker 1/2 cup(s), dry 148 3 27.3 5.5 0.4 0 N/A N/A 



Lunch (12:00 PM): 

+Lettuce Wraps with Tofu 1 serving(s) 340.2 21.1 28.5 14.5 2.1 0.7 6.4 433.2 

Apples, Raw (Apples, raw, with skin) 1/2 medium (2-3/4 dia) 35.9 0.1 9.5 0.2 0 0 1.7 0.7 




Italian Dressing (Salad dressing, italian 

1/2 tbsp(s) 21.4 2.1 0.8 0 0.3 0 0 121.6 

dressing, commercial, regular) 


+Couscous Salad 1 serving(s) 314.6 14.3 39.9 8.2 1.3 0 3.3 174.5 

342 16 42 9 2 0 4 299 


1007 128 35 5 1 15 829 







Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 


Udis Gluten Free Granola- Vanilla 1/3 cup(s) 158.4 6.6 22.4 4 0 0 4 0 


SILK Vanilla, soymilk 1 cup(s) 99.6 3.5 10 6 0.5 0 1 94.8 


Lunch (12:00 PM): 






Couscous, cooked 1/3 cup(s), cooked 58 0.1 12 2 0 0 0.7 2.6 




319 14 30 22 2 0 6 211 

1002 138 46 5 0 25 1056 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 


+Vegan Pancakes 1 serving(s) 198.8 8.4 27.3 5.6 0.7 0 3.9 415 


Syrup, maple (Syrups, maple) 1 tsp(s) 17.4 0 4.5 0 0 0 0 0.6 


Lunch (12:00 PM): 

+Spinach Salad 1 serving(s) 42.5 0.9 8.1 1.7 0.1 0 2 25 

+Three Bean Salad 1 serving(s) 203.8 5.2 31 9.5 0.7 0 8.5 8.8 

Celery, raw 1 cup(s), strips 19.8 0.2 3.7 0.9 0.1 0 2 99.2 





+Black Bean Burritos 1 serving(s) 411.1 9.8 67.6 16.2 1.7 0 15.9 446.5 




411 10 68 16 2 0 16 446 

1015 166 37 4 0 36 1044 




1000 Calorie - Vegan with Micronutrient Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 


Oatmeal, old fashioned, quaker 1/2 cup(s), dry N/A N/A N/A N/A N/A N/A N/A N/A 


SILK Vanilla, soymilk 1/2 cup(s) 3.5 0.5 N/A 0.3 149.4 2.8 19.4 149.4 


Lunch (12:00 PM): 

+Kale Chips 1 serving(s) 0 2.3 872.3 0.5 158 1.1 40.5 518.3 







1 cup(s), chopped 2.2 1 120.1 0.7 62.4 2.5 32.8 457.1 

salt 

+Edamame and Soba Noodle Salad 1 1/2 serving(s) 3.8 2 607.6 0.9 104.5 1.4 47.6 354.2 








Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 


+Vegan Pancakes 1 serving(s) 4.2 1.7 0 1 222.2 22.6 52 199.9 




Lunch (12:00 PM): 



+Portabella Pizza 1 serving(s) 17.9 1.9 290.2 1.7 242.1 22.9 57.5 927.1 





without salt) 

+Avocado Vegetable Taco 1 1/2 serving(s) 4 2.5 99.7 0.6 32.8 0.4 27.6 446.6 








Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 



Udis Gluten Free Granola- Vanilla 1/4 cup(s) 5 1.1 0 N/A 0 N/A N/A N/A 

SILK Vanilla soy yogurt (single serving 

size) 

Lunch (12:00 PM): 

1 container(s) (6 oz 



18 1.4 N/A N/A 299.2 N/A N/A N/A 

27 3 1 0 311 0 10 116 

+Peanut Butter and Agave Sandwich 1 serving(s) 5.6 2.1 0 2 79.4 28.9 100.7 401.4 

Celery, raw 1/2 cup(s), strips 1.1 0.1 13.6 0.1 24.8 0.2 6.8 161.2 



+Vegan Grilled Cheese 1 serving(s) 3.1 1.8 8.8 1.2 71.5 26.7 60.6 378.3 





7 3 156 2 134 28 97 689 

40 171 4 550 57 215 1368 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 



+Vegan Apple Muffin 1 serving(s) 14 2 0.9 1.5 58.6 29 74.3 260.3 


Lunch (12:00 PM): 

+Vegan Greek Salad 2 serving(s) 13.1 5.9 977.6 1.5 212.1 2.4 100.2 1506 



+Vegan Chili 3/4 serving(s) 3.9 4.1 18.2 1.7 136 8.8 85.1 768.6 

Melba Toast - Wheat (Crackers, melba 

2 toast(s) N/A 0.4 0 0.2 4.3 5.5 5.6 14.8 

toast, wheat) 

4 5 18 2 140 14 91 783 


35 997 5 560 48 285 2699 







Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 


SILK Vanilla, soymilk 1 cup(s) 7 1.1 N/A 0.6 298.9 5.6 38.9 298.9 

Oatmeal, old fashioned, quaker 1/2 cup(s), dry N/A N/A N/A N/A N/A N/A N/A N/A 



Lunch (12:00 PM): 

+Lettuce Wraps with Tofu 1 serving(s) 10.6 3.7 320.4 2.5 478.5 16.3 80 787.9 

Apples, Raw (Apples, raw, with skin) 1/2 medium (2-3/4 dia) 7.2 0.1 2.1 0 4.1 0 3.4 73.8 




Italian Dressing (Salad dressing, italian 

1/2 tbsp(s) 0.6 0 0.1 0 0.5 0.1 0.2 3.5 

dressing, commercial, regular) 


+Couscous Salad 1 serving(s) 0.5 2.2 18.6 1.4 38.7 0.5 60.2 227.7 

1 2 19 1 39 1 60 231 


33 343 5 825 23 187 1448 







Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 


Udis Gluten Free Granola- Vanilla 1/3 cup(s) 6.6 1.4 0 N/A 0 N/A N/A N/A 


SILK Vanilla, soymilk 1 cup(s) 7 1.1 N/A 0.6 298.9 5.6 38.9 298.9 


Lunch (12:00 PM): 






Couscous, cooked 1/3 cup(s), cooked 0.1 0.2 0 0.1 4.1 14.2 4.1 30 




3 4 180 2 798 34 88 457 

37 250 5 1218 70 243 1618 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 


+Vegan Pancakes 1 serving(s) 4.2 1.7 0 1 222.2 22.6 52 199.9 


Syrup, maple (Syrups, maple) 1 tsp(s) 4 0.1 0 0.3 4.5 0 0.9 13.6 


Lunch (12:00 PM): 


+Three Bean Salad 1 serving(s) 4.2 3 7.9 1.2 40.8 2.4 75.4 543 

Celery, raw 1 cup(s), strips 2.3 0.2 27.3 0.2 49.6 0.5 13.6 322.4 





+Black Bean Burritos 1 serving(s) 3.8 3.2 71.2 1.9 50.9 1.9 117.6 810.5 




4 3 71 2 51 2 118 811 

40 258 5 589 31 323 2498 




Avocado Vegetable Taco 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Size 

Arugula, raw 



Sauce, LA VICTORIA, LA VICTORIA Salsa Picante, Medium 

Spinach, raw 

Tomatoes, yellow, raw 

6 tortilla(s) 

1 cup(s) 



1 cup(s) 

1/2 cup(s) 


Instructions: 

1. Chop peppers, arugula, tomatoes, spinach and avocado 

2. Place 2 tablespoons salsa on each tortilla and divide vegetable mixture evenly between tortillas 


Calories: 

Fat: 


Protein: 

194 kCal 

7 grams 

29 grams 

6 grams 








Black Bean Burritos 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 





Salsa 

Tomatoes 



1/2 can(s) 


1/2 cup(s) 

1/8 cup(s) 


2 tortilla(s) 

Instructions: 

1. In a saucepan, over medium heat, combine black beans, salsa, and rice and warm for 3 minutes, stirring occasionally. 


2. Warm tortillas. Divide bean mixture between two tortillas and top with lettuce, tomatoes and avocado. 

3. Wrap tortillas and serve. 


Calories: 

Fat: 


Protein: 

411 kCal 

10 grams 

68 grams 

16 grams 








Couscous Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 

Couscous, dry 


Olive Oil 


Shallots, raw 

2 leaves 

1/4 cup(s) 

1/2 oz 

1/2 tsp(s) 

6 small 


Instructions: 

1. Cook couscous according to package directions. 

2. In a large pan on medium heat, sauté shallot in olive oil until soft. 

3. Add pine nuts and cook until toasted. Stir frequently to prevent burning. Remove from heat. 

4. Chop basil and olives. 

5. Combine shallots mixture, basil, olives with couscous. 


Calories: 

Fat: 


Protein: 

315 kCal 

14 grams 

40 grams 

8 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 






2 slice(s) 

1/4 cup(s) 

3 leaves 

Instructions: 




Calories: 

Fat: 


Protein: 

272 kCal 

7 grams 

41 grams 

14 grams 








Edamame and Soba Noodle Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Cabbage, napa raw 


Green Onions 


Raw Carrots 



Sesame Oil 


2 cup(s) chopped 

1/2 cup(s) 


6 oz 

2 medium 

2 tbsp(s) 

1 tbsp(s) 

3 tbsp(s) 

2 tbsp(s) 

Instructions: 

1. Cook noodles according to package directions. Drain and set aside 

2. Using a vegetable peeler, peel carrots into paper thin strips 

3. Combine soba noodles, edamame, carrots, and Napa cabbage 

4. Whisk sesame oil, vinegar, and soy sauce together 

5. Gently combine noodles with dressing and top with green onions and sesame seeds. 

6. Serve at room temperature or cold 


Calories: 

Fat: 


Protein: 

188 kCal 

12 grams 

16 grams 

6 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Spinach, raw 


Tomatoes 




2 tbsp(s) 

1/4 cup(s) 

1 slice(s) 



5 strip(s) 

Instructions: 




Calories: 

Fat: 


Protein: 

308 kCal 

10 grams 

46 grams 

11 grams 








Kale Chips 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


Kale, raw 

Olive Oil 

Salt 

1 tsp(s) 

1/2 tsp(s) 

16 oz 

1 tbsp(s) 

1/4 tsp(s) 

Instructions: 

1. Preheat oven to 350°F. 

2. Rinse and dry leaves. Remove stalks and ribs from kale. Tear leaves into bite size pieces. 

3. Toss leaves in a large bowl with olive oil. Sprinkle leaves with salt, pepper and cumin. 

4. Arrange leaves in a single layer onto a baking sheet. 

5. Bake for approximately 10-15 minutes or until crisp. 

6. Transfer to wire rack to cool. 


Calories: 

Fat: 


Protein: 

89 kCal 

4 grams 

12 grams 

4 grams 








Lettuce Wraps with Tofu 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 2 wraps. 

Ingredients: 

Bamboo shoots, canned, drained solids 


Lemon grass (citronella), raw 



Oil, canola 

Onions, raw 

Raw Carrots 



Zucchini 

1/4 cup(s) (1/8 slices) 

1 tsp(s) 

1/8 cup(s) 

2 leaves, large 

4 mushroom(s) 

1 tbsp(s) 



1 1/2 tbsp(s) 

1/4 cup(s) 


Instructions: 

1. Heat oil in a large skillet over medium high heat. Add onions, zucchini, chopped mushrooms and carrots and cook until 

softened, about 5 minutes. 

2. Stir in tofu, chopped lemon grass, diced ginger and bamboo shoots. Add hoisin sauce and let simmer 5 to 7 minutes, stirring 

occasionally. 

3. Divide tofu mixture between lettuce leaves and wrap. 

4. Serve immediately. 


Calories: 

Fat: 


Protein: 

340 kCal 

21 grams 

29 grams 

14 grams 








Peanut Butter and Agave Sandwich 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Agave Nectar 

Bread, whole-wheat, commercially prepared, toasted 


1 tbsp(s) 

2 slice(s) 

2 tbsp(s) 

Instructions: 

1. Spread peanut butter on two slices of bread 

2. Drizzle agave nectar on peanut butter 


Calories: 

Fat: 


Protein: 

401 kCal 

18 grams 

48 grams 

16 grams 








Portabella Pizza 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 2 mushroom pizzas. 


1 Serving = 1 portabella pizza. 

Ingredients: 

Basil, fresh 

Cheese substitute, mozzarella 

Garlic, raw 

Mushrooms, portabella, raw 

Olive Oil 

Onions, raw 


Spinach, raw 

2 tsp(s) 


1/2 tbsp(s) 

2 piece whole 

2 tsp(s) 


1/2 cup(s) 

2 cup(s) 

Instructions: 


2. Heat 1 tsp. olive oil over medium heat in non-stick skillet. Sauté mushrooms (cap side down) for 5-7 minutes and set aside. 

3. In non stick skillet, over medium heat, sauté garlic and onions in 1 teaspoon olive oil. Add spinach and continue cooking until 

spinach is wilted. 

4. In a bowl, combine spaghetti sauce and spinach mixture. 

5. Spread spinach mixture over gills of portabella mushrooms. 

6. Sprinkle 1/4 cup of shredded vegan mozzarella cheese over the sauce and top each mushroom with 1 teaspoon chopped basil. 

7. Place mushroom pizzas on baking sheet and bake in oven for 5-6 minutes. 

8. Remove from oven and place in broiler for 1-2 minutes to brown the top of the pizzas. 


Calories: 

Fat: 


Protein: 

225 kCal 

10 grams 

28 grams 

8 grams 








Spinach Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Onions, raw 

Orange 

Orange Juice 


Sesame Seeds 

Spinach, raw 

Water 



1 cup(s) 

1 tbsp(s) 

2 tbsp(s) 

1 tbsp(s) 

6 cup(s) 

1 tbsp(s) 


Instructions: 





powder. 




Calories: 

Fat: 


Protein: 

42 kCal 

1 grams 

8 grams 

2 grams 








Three Bean Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Celery Seed 

Garlic, raw 


Lima beans, immature seeds, cooked, boiled, drained, without salt 

Mustard Seed 

Olive Oil 

Onions, raw 


White Sugar 

8 oz 

8 oz 

1/2 tsp(s) 



8 oz 

1/2 tsp(s) 

2 tbsp(s) 


1 1/2 tbsp(s) 

4 tsp(s) 

Instructions: 

Drain and rinse beans. 

In a large bowl combine beans, bell pepper, and onion. 

For dressing, in a screw top jar combine vinegar, sugar, oil, celery seeds, 1/2 teaspoon dry mustard and minced garlic. 

Cover and shake well. 

Pour over vegetables; stir gently. 

Cover and chill for 4 to 24 hours, stir occasionally. 

Tip: 

Wax beans or garbanzo beans may be substituted for black beans and green beans may be substituted for lima beans. Red 

Onion adds a great flavor to this recipe. 


Calories: 

Fat: 


Protein: 

204 kCal 

5 grams 

31 grams 

10 grams 




Sodium: 9 mgs 





Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Olive Oil 




1 tbsp(s) 

1/4 cup(s) 

16 oz 

Instructions: 





Add tofu. 





Tip: 



Calories: 

Fat: 


Protein: 

260 kCal 

14 grams 

18 grams 

20 grams 








Vegan Apple Muffin 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Bobs Red Mill Baking Powder Gluten Free 

Brown Sugar 

Cinnamon 


Salt 

Walnuts 

Water 

1 1/2 cup(s) slices 

1/2 cup(s) 

3 tsp(s) 


1 tsp(s) 

2 cup(s) 

1/4 tsp(s) 


1 1/4 cup(s) 

Instructions: 


2. Line muffin tin with baking cup liners. 

3. Combine dry ingredients. Add apples and walnuts to dry ingredients and stir to coat. 

4. In a separate bowl, combine applesauce and water. 

5. Add applesauce mixture to dry ingredients and combine. 

6. Spoon mixture into baking cup liners. 

7. Bake at 425 degrees F for 20 minutes. 


Calories: 

Fat: 


Protein: 

261 kCal 

7 grams 

46 grams 

7 grams 








Vegan Chili 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Beans, pinto, mature seeds, canned 

Black Pepper 

Bulgur, dry 


Chili Powder 

Cilantro 

Corn, sweet, white, canned, whole kernel, regular pack, solids and 

liquids 

Garlic, raw 

Kidney Beans 

Olive Oil 

Onions, raw 


Tofu, extra firm, prepared with nigari 

Zucchini 

15 oz 

1 tsp(s) 

1/4 cup(s) 

28 oz 

1 1/2 tsp(s) 

2 sprigs 

14 oz 

2 clove(s) 

15 oz 

1 1/2 tbsp(s) 


1 pepper 

8 oz 

1 medium 

Instructions: 

1. Cook bulgur according to package directions, cover, set aside until chili mixture is complete. 

2. Heat olive oil over medium heat in a non-stick medium pot. Sauté chopped onion, crushed garlic, diced zucchini, chili powder, 

chopped jalapeno and diced tofu while stirring frequently for 3-5 minutes. 

3. Add canned tomatoes, beans and corn, salt and pepper and bring to low simmer. Cook for 10 minutes. 

4. Add bulgur mixture to chili and cook for additional 10-15 minutes. 

5. Garnish with cilantro leaves. 


Calories: 

Fat: 


Protein: 

316 kCal 

7 grams 

51 grams 

17 grams 








Vegan Greek Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 

Black Pepper 




Olive Oil 


Red Tomatoes 


1 tsp(s) 

1/2 tsp(s) 


1/2 tsp(s) 


1 tbsp(s) 

4 large 


1/2 tbsp(s) 

Instructions: 

Whisk the olive oil, wine vinegar, salt, basil, black pepper and oregano together. Mix the remaining ingredients. Pour dressing 

over salad. 


Calories: 

Fat: 


Protein: 

205 kCal 

16 grams 

15 grams 

4 grams 








Vegan Grilled Cheese 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 sandwiches. 



Ingredients: 





2 slice(s) 

2 spray(s) 

1 slice(s) 

2 tbsp(s) 

Instructions: 

1. Heat non-stick skillet over medium heat. 

2. Spray one side of bread with non-stick canola cooking spray. 

3. Place cheese and sundried tomatoes between bread. 

4. Cook grilled cheese sandwich until brown on both sides 


Calories: 

Fat: 


Protein: 

256 kCal 

9 grams 

31 grams 

11 grams 









Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 pancakes. 


1 Serving = 1 pancake. 

Ingredients: 

Baking Powder 

Brown Sugar 


Oil, canola 

Salt 


2 tsp(s) 

3 tsp(s) granulated 

1 cup(s) 

2 tbsp(s) 

1/4 tsp(s) 

1 cup(s) 

Instructions: 

1. Combine flour, sugar, baking powder and salt in a large bowl. 

2. Add soymilk and oil to flour mixture and combine until smooth. 

3. Heat non-stick skillet on medium heat. 

4. Spoon 1/4 cup of batter onto non-stick skillet and cook each side until golden brown. 


Calories: 

Fat: 


Protein: 

199 kCal 

8 grams 

27 grams 

6 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie - Vegan 


Amount 


Baking Powder 2 tsp(s) 

Bobs Red Mill Baking Powder Gluten Free 3 tsp(s) 

Bread, whole-wheat, commercially prepared, toasted 4 slice(s) 

Melba Toast - Wheat 2 toast(s) 




Amount 

Water 1 1/4 cup(s) 



Amount 

Bulgur, dry 1/4 cup(s) 


Couscous, dry 1/4 cup(s) 

Flour, Whole Wheat 3 cup(s) 


Noodles, japanese, soba, cooked 6 oz 

Oatmeal, old fashioned, quaker 1 cup(s), dry 


Udis Gluten Free Granola- Vanilla 0.58 cup(s) 






Amount 

Cheese substitute, mozzarella 1/2 cup(s), shredded 

Amount 

Italian Dressing 1/2 tbsp(s) 


Oil, canola 3 tbsp(s) 



Sesame Oil 3 tbsp(s) 

Amount 

Agave Nectar 1 tbsp(s) 

Apples, Raw 2 1/2 medium (2-3/4 dia) (approx 3 per lb) 

Apples, raw, without skin 1 1/2 cup(s) slices 


Avocados, raw, California 1 1/2 fruit without skin and seeds 



Olives, ripe, canned (small-extra large) 6 small 






Shopping List 

Page: 2 

Date: 2/15/2019 



Amount 

Beans, kidney, red, mature seeds, cooked, boiled, without salt 8 oz 

Beans, pinto, mature seeds, canned 15 oz 

Black Beans Cooked without salt 1/2 can(s) 

Black Beans Cooked without salt 8 oz 




Kidney Beans 15 oz 


SILK Vanilla soy yogurt (single serving size) 1 container(s) (6 oz per container) 

SILK Vanilla, soymilk 3 1/2 cup(s) 

SILK Vanilla, soymilk 1 cup(s) 


Tofu, extra firm, prepared with nigari 8 oz 

Tofu, raw, firm 1/4 cup(s) 




Amount 


Amount 

Nuts, pine nuts, dried 1/2 oz 



Walnuts 1/2 cup(s), chopped 


Amount 


Sauce, hoisin, ready-to-serve 1 1/2 tbsp(s) 

Sauce, LA VICTORIA, LA VICTORIA Salsa Picante, Medium 1 cup(s) 


Sauce, pasta, spaghetti/marinara, ready-to-serve 1/2 cup(s) 




Amount 




Celery Seed 1/2 tsp(s) 

Chili Powder 1 1/2 tsp(s) 




Mustard Seed 1/2 tsp(s) 





Shopping List 

Page: 3 

Date: 2/15/2019 


Food (Sweets) 

Amount 


Brown Sugar 3 tsp(s) granulated 


Syrup, maple 1 tsp(s) 



Amount 


Bamboo shoots, canned, drained solids 1/4 cup(s) (1/8 slices) 


Cabbage, napa raw 2 cup(s) chopped 

Canned Whole Tomatoes - No Salt Added 28 oz 

Celery, raw 1 1/2 cup(s), strips 

Cilantro 2 sprigs 

Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids 14 oz 

Cucumber, with peel, raw 1 1/2 cup(s) slices 

Edamame, frozen, prepared 1/2 cup(s) 



Garlic, raw 1/2 tbsp(s) 

Ginger root, raw 1 tsp(s) 

Green Bell Pepper 1/2 cup(s), chopped 

Green Onions 3 tbsp(s) chopped 

Kale, raw 16 oz 

Lemon grass (citronella), raw 1/8 cup(s) 

Lettuce, butterhead (includes boston and bibb types), raw 2 leaves, large 

Lettuce, green leaf, raw 2 1/2 cup(s), shredded 


Lima beans, immature seeds, cooked, boiled, drained, without salt 8 oz 


Mushrooms, portabella, raw 2 piece whole 

Mushrooms, shiitake, raw 4 mushroom(s) 

Onions, raw 1.83 cup(s), chopped 


Onions, raw 2 tbsp(s) chopped 


Peppers, sweet, red, raw 1 1/4 cup(s), chopped 




Shallots, raw 2 tbsp(s) chopped 







Shopping List 

Page: 4 

Date: 2/15/2019 



Amount 



Tomatoes, yellow, raw 1 cup(s), chopped 

Yellow Bell Pepper 1 pepper, large (3-3/4 long, 3 dia) 


Zucchini 1/4 cup(s), chopped 

Zucchini 1 medium 





Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie - Vegan 

# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 36.9 g - - - 


Fatty acids, total saturated 5 g - - - 





Vitamin A, IU 12135.1 IU - - - 

Vitamin A, RAE 634.4 700 3000 90.6% 


Zinc, Zn 4.7 mg 11 mg 40 mg 42.5% 










Vitamin D2 (ergocalciferol) 0.1 mcg - - - 

Vitamin D3 (cholecalciferol) 0 mcg - - - 

Vitamin E 0 mg_ATE 15 mg_ATE 1000 0.3% 

mg_ATE 




Vitamin B-6 0.9 mg 1 mg 100 mg 92.7% 



Thiamin 0.7 mg 1 mg - 67.2% 


Niacin 8.1 mg 14 mg 35 mg 57.6% 


Copper, Cu 1.1 mg 1 mg 10 mg - 






Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 


Folate, total 327 mcg 400 mcg 1000 mcg 81.7% 








Lysine 1.2 g - - - 





Valine 1.1 g - - - 



Alanine 1 g - - - 





Serine 1.1 g - - - 







Starch 0.9 g - - - 







Water 787.9 g 4 g - - 


Energy 3452.5 kj - - - 

22:1 t 0 g - - - 


18:2 t,t 0 g - - - 

18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 



0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

22:4 0 g - - - 






Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 





yolks. 

0 20 40 60 80 100 120 140 160 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 



0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 



dairy foods. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 


Vitamin B-6 0.9 mg 1 mg 100 mg 92.7% Sources for B-6 are chicken, fish, pork, 


0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 






0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

4 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 


Folate, total 327 mcg 400 mcg 1000 mcg 81.7% Sources for Folate are green leafy 



0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




1000 Calorie - Healthy Mexican 


Page: 

Date: 

1 





Fat: 26.9% 

Fat: 31 grams 










50.4% 

22.7% 

26.9% 

Legend 

Protein 

Carbohydrates 

Fat 

The emphasis of this plan is on healthy Mexican and Southwestern cuisine. Fat and sodium have been reduced compared to 

typical Mexican fare and calories are balanced between carbohydrate, protein and fat. These meal plans include a flavorful 

mixture of lean meats, beans, corn, peppers,and cheeses. Colorful vegetables, tropical fruits, and zesty salsas also contribute to 

this delicious and healthy diet. Seasonings such as cumin, garlic, various chili powders, cilantro and lime juice accentuate the 

distinctive freshness of this cuisine. At this calorie level it is recommended that you take a generic multivitamin/ mineral 

supplement. As always, you should consult with our doctor or a registered dietitian if you have specific health concerns. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 



+Mango Nut Bread 

Lunch (12:00 PM): 

Mangos, raw 

Cheese, mexican, queso asadero 


Amys Kitchen - Organic Light in Sodium Refried Black Beans 


+Corn Salsa with Lime 

+Chicken Tostada Salad 



Fat: 36 grams 







2 serving(s) 


1/2 oz 

1 tortilla(s) 












Page: 

Date: 

2 

2/15/2019 

Day 2: 




Lunch (12:00 PM): 

+Avocado Tomatillo Dressing or Dip 

+Chicken Tortilla Soup 


Grapefruit, raw, pink and red, Florida 



+Beef and Bean Enchiladas 

+Cilantro Lime Rice 




Fat: 27 grams 






1 serving(s) 


1 serving(s) 

1 serving(s) 

1 serving(s) 

1/2 cup(s) sections, with juice 

3 tbsp(s) 

1 serving(s) 


2 serving(s) 









Page: 

Date: 

3 

2/15/2019 

Day 3: 


Bananas, raw 

+Cinnamon Pancakes 

Mrs Butterworths Sugar Free Syrup (Mrs Butterworths Sugar Free 

Syrup) 

Lunch (12:00 PM): 


+Taco Salad 




+Fish Tacos 

+Southwestern Black Bean Salad 



Fat: 35 grams 







1 serving(s) 

1 tbsp(s) 




4 strip(s) 

1 serving(s) 










Page: 

Date: 

4 

2/15/2019 

Day 4: 




+Egg Omelet 

Lunch (12:00 PM): 



Mangos, raw 




+Turkey Taco Lettuce Wraps 

Amys Kitchen - Organic Light in Sodium Traditional Refried Beans 

+Homemade Tortilla Chips 



Fat: 30 grams 






1 cup(s) sections, with juice 

1 tbsp(s) 

1 serving(s) 

1 serving(s) 



1 serving(s) 


1 serving(s) 

1 serving(s) 

1 serving(s) 









Page: 

Date: 

5 

2/15/2019 

Day 5: 



Yoplait Yo-Plus Light- Key Lime Pie 

+Honey Nut Granola 

Lunch (12:00 PM): 

+Skinny Mexican Shrimp Cobb Salad 


Mangos, raw 






+Slow Cooked Pork Carnitas 



Fat: 26 grams 







1 serving(s) 


1 serving(s) 



1 serving(s) 

1 tortilla(s) 



1 serving(s) 









Page: 

Date: 

6 

2/15/2019 

Day 6: 


+Chorizo and Egg White Breakfast Burrito 

Lunch (12:00 PM): 

Grapefruit (Grapefruit, raw, pink and red and white, all areas) 



+Crock Pot Chicken Taco Chili 


+Black Bean Dip 

+Grilled Steak Fajitas 

Celery, raw 




Fat: 32 grams 






1 serving(s) 


1 serving(s) 

1 serving(s) 

1 serving(s) 


1 serving(s) 

2 stalk(s), small (5 long) 

1/4 cup(s), cubes 









Page: 

Date: 

7 

2/15/2019 

Day 7: 




Lunch (12:00 PM): 






+Skinny Chicken Enchiladas 




Fat: 28 grams 










1 serving(s) 

1 serving(s) 

1 serving(s) 

1 serving(s) 









Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 



+Mango Nut Bread 2 serving(s) 224.1 5.7 40 5.2 1.6 26.4 3.2 261.2 


Lunch (12:00 PM): 


Cheese, mexican, queso asadero 1/2 oz 50.5 4 0.4 3.2 2.5 14.9 0 92.8 


Amys Kitchen - Organic Light in Sodium 

1/2 serving(s) 70 1.5 10.5 4 0 0 3 110 

Refried Black Beans 



+Corn Salsa with Lime 1/2 serving(s) 27.8 0.2 6.7 1 0 0 1 4.2 

+Chicken Tostada Salad 1 1/2 serving(s) 412.8 22.3 12.3 43.8 12.4 141.9 2.8 1388.1 




441 22 19 45 12 142 4 1392 

1025 123 62 17 183 15 2195 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 





Lunch (12:00 PM): 

+Avocado Tomatillo Dressing or Dip 1 serving(s) 36.5 1.9 4.2 1.5 0.4 1.1 1.2 62.8 

+Chicken Tortilla Soup 1 serving(s) 282.8 4.5 39.6 24.2 0.9 40.8 9.5 253.9 


Grapefruit, raw, pink and red, Florida 1/2 cup(s) sections, 

34.5 0.1 8.6 0.6 0 0 1.3 0 

with juice 




+Beef and Bean Enchiladas 1 serving(s) 119.8 2.5 17 8.1 0.9 10.9 3.4 216.1 

+Cilantro Lime Rice 2/3 serving(s) 133.5 3.1 23.9 2.4 0.5 0 1.1 5.6 

+Sauteed Squash 2 serving(s) 82.3 1.6 15.3 5.7 0.3 0 5 24.4 




349 7 59 17 2 11 10 534 

1001 144 57 7 275 27 1330 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 



long) 

+Cinnamon Pancakes 1 serving(s) 161.7 1.4 28.1 8.9 0.3 1.5 1.2 480.4 

Mrs Butterworths Sugar Free Syrup (Mrs 

1 tbsp(s) 9 0 0 0 0 0 0 25 

Butterworths Sugar Free Syrup) 


Lunch (12:00 PM): 







4 strip(s) 5.6 0 1.3 0.2 0 0 0.2 0.4 

yellow, raw) 

+Fish Tacos 1 serving(s) 364.2 21.5 19.5 22.6 4.3 52.7 1.9 412.5 

+Southwestern Black Bean Salad 1/2 serving(s) 63.5 3.1 7.8 2.1 0.4 0 2.5 2.1 




433 25 29 25 5 53 5 415 

995 112 60 8 125 15 1169 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 


Grapefruit, raw, pink and red, Florida 1 cup(s) sections, 

69 0.2 17.2 1.3 0 0 2.5 0 

with juice 

Salsa (Sauce, ready-to-serve, salsa) 1 tbsp(s) 4.3 0 1 0.2 0 0 0.3 96 



Lunch (12:00 PM): 


+Chicken Mushroom Quesadillas 1/2 serving(s) 262.2 12.9 23.2 14 3.5 28.9 3.1 495.4 

Mangos, raw 1 cup(s), sliced 107.2 0.4 28 0.8 0.1 0 3 3.3 




+Corn Salsa with Lime 1 1/2 serving(s) 83.3 0.6 20.1 3 0.1 0 3 12.7 

+Turkey Taco Lettuce Wraps 1 serving(s) 94.3 4.9 2 10.4 1.3 44.8 0.7 132.9 


1 serving(s) 140 3 22 7 0 0 6 190 

Traditional Refried Beans 

+Homemade Tortilla Chips 1 serving(s) 65.4 0.9 13.4 1.7 0.1 0 1.9 13.5 




383 9 58 22 2 45 12 349 

976 134 54 7 286 23 1193 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 



Yoplait Yo-Plus Light- Key Lime Pie 1 serving(s) 70 0 15 4 0 2.5 3 65 

+Honey Nut Granola 1/4 serving(s) 88.7 4.3 11.5 2.3 0.8 3.1 0.5 12.5 


Lunch (12:00 PM): 

+Skinny Mexican Shrimp Cobb Salad 1 serving(s) 216 6.7 24.3 16.4 2.2 64.6 6.6 136.3 

+Avocado Tomatillo Dressing or Dip 1/4 serving(s) 9.1 0.5 1 0.4 0.1 0.3 0.3 15.7 






+Sauteed Squash 1/2 serving(s) 20.6 0.4 3.8 1.4 0.1 0 1.2 6.1 


+Slow Cooked Pork Carnitas 1 serving(s) 210.1 8.9 2.4 28.6 3 92.1 0.3 205.2 




460 14 48 36 4 92 4 551 

1002 137 62 7 163 19 797 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 


+Chorizo and Egg White Breakfast Burrito 1 serving(s) 282.2 12.9 24.6 16.2 4.6 24.9 1.9 768.9 


Lunch (12:00 PM): 

Grapefruit (Grapefruit, raw, pink and red 

1/2 cup(s) sections, 

36.8 0.1 9.3 0.7 0 0 1.3 0 

and white, all areas) 

with juice 



+Crock Pot Chicken Taco Chili 1 serving(s) 251.4 2.6 33.6 25.3 0.5 45.3 11.1 289.3 



+Black Bean Dip 1/2 serving(s) 91.1 2.1 13.9 4.9 0.3 0 4.8 75 

+Grilled Steak Fajitas 1 serving(s) 230.3 6.8 28.7 13.8 2.1 17.4 3 362 

Celery, raw 2 stalk(s), small (5 

5.4 0.1 1 0.2 0 0 0.5 27.2 

long) 


varieties) 

1/4 cup(s), cubes 60 5.5 3.2 0.8 0.8 0 2.5 2.6 




387 14 47 20 3 17 11 467 

1003 120 64 9 89 27 1595 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 


+Mango Nut Bread 1 1/2 serving(s) 168.1 4.3 30 3.9 1.2 19.8 2.4 195.9 



Lunch (12:00 PM): 


+Skinny Loaded Nachos 1/2 serving(s) 204.8 8.2 18 14.7 3.8 37.7 2.7 94.9 





+Skinny Chicken Enchiladas 1 serving(s) 293.8 6.8 34.3 23 2.6 44.2 3.8 436.4 

+Southwestern Black Bean Salad 1 serving(s) 127 6.2 15.6 4.3 0.9 0 5 4.1 




462 14 58 30 4 44 11 453 

1001 143 53 9 102 24 764 




1000 Calorie - Healthy Mexican with Micronutrient Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 


Pineapple, raw, all varieties 3/4 cup(s), diced 11.5 0.3 3.5 0.1 15.1 0.1 14 126.7 

+Mango Nut Bread 2 serving(s) 15.9 1.6 66.8 0.8 19.2 18.5 33.6 145.8 


Lunch (12:00 PM): 


Cheese, mexican, queso asadero 1/2 oz 0.4 0.1 7.8 0.4 93.7 2.1 3.7 12.2 



1/2 serving(s) N/A 0.9 N/A N/A 20 N/A N/A N/A 




+Corn Salsa with Lime 1/2 serving(s) 1.2 0.2 7.5 0.1 6 0.3 8 86 





5 2 223 2 391 8 48 1039 

48 332 3 548 29 106 1453 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 





Lunch (12:00 PM): 





N/A 0.1 15 0.1 17.2 1.6 9.2 146 

with juice 




+Beef and Bean Enchiladas 1 serving(s) 1.2 1.4 9.2 1.4 63.6 6.8 34.9 215 

+Cilantro Lime Rice 2/3 serving(s) 0.3 0.5 1.7 0.6 10.1 7.2 44.8 74.3 





14 4 66 4 160 15 170 1671 

30 464 7 382 67 325 3262 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 



long) 

+Cinnamon Pancakes 1 serving(s) 3.2 2.4 71.3 0.9 311 20.5 16.6 492.8 


1 tbsp(s) 3 N/A N/A N/A N/A N/A N/A N/A 



Lunch (12:00 PM): 







4 strip(s) N/A 0.1 2.1 0 2.3 0.1 2.5 44.1 

yellow, raw) 

+Fish Tacos 1 serving(s) 1.7 1.2 119 1 61.5 38.9 63 589 

+Southwestern Black Bean Salad 1/2 serving(s) 0.5 0.5 2.7 0.3 7.6 0.4 18.1 138.5 




2 2 124 1 71 39 84 772 

32 368 5 539 81 199 2406 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 



N/A 0.3 29.9 0.2 34.5 3.2 18.4 292.1 

with juice 

Salsa (Sauce, ready-to-serve, salsa) 1 tbsp(s) 0.5 0.1 2.4 0.1 4.3 0.1 2.4 47.5 



Lunch (12:00 PM): 


+Chicken Mushroom Quesadillas 1/2 serving(s) 0.9 1.4 28.1 0.8 94.5 10.9 22.6 268.7 

Mangos, raw 1 cup(s), sliced 24.4 0.2 62.7 0.1 16.5 1 14.8 257.4 




+Corn Salsa with Lime 1 1/2 serving(s) 3.5 0.7 22.5 0.4 18.1 0.9 24.1 257.9 

+Turkey Taco Lettuce Wraps 1 serving(s) 1 1.2 17.9 1.2 18 10.9 16.6 216.4 


1 serving(s) N/A 1.8 N/A N/A 40 N/A N/A N/A 


+Homemade Tortilla Chips 1 serving(s) 0.3 0.4 0 0.4 24.3 1.8 21.6 55.8 




5 4 40 2 100 14 62 530 

35 362 4 339 59 151 1819 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 



Yoplait Yo-Plus Light- Key Lime Pie 1 serving(s) 10 N/A N/A N/A 150 N/A N/A 180 



Lunch (12:00 PM): 

+Skinny Mexican Shrimp Cobb Salad 1 serving(s) 1.1 2.8 181 1.7 126.7 18.9 75.9 514.3 

+Avocado Tomatillo Dressing or Dip 1/4 serving(s) 0.7 0.1 1.7 0.1 9.6 0.2 3.1 44.6 






+Sauteed Squash 1/2 serving(s) 2.8 0.4 11.9 0.4 18.4 0.2 20.8 309.8 


+Slow Cooked Pork Carnitas 1 serving(s) 0.6 2.2 10.4 4.2 20.3 43.8 34.9 547.2 




7 3 24 5 46 49 90 913 

45 248 7 414 72 217 2013 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 


+Chorizo and Egg White Breakfast Burrito 1 serving(s) 3.4 0.5 0 1 6.2 15.9 10.8 196.4 


Lunch (12:00 PM): 



8 0.1 52.9 0.1 13.8 0.3 9.2 159.8 


with juice 






+Black Bean Dip 1/2 serving(s) 0.3 1.4 6.6 0.6 21.4 0.9 39.7 214.6 

+Grilled Steak Fajitas 1 serving(s) 4.7 1.2 5.9 1.7 28.1 10.2 18.1 261.8 


0.6 0.1 7.5 0 13.6 0.1 3.7 88.4 

long) 


varieties) 

1/4 cup(s), cubes 0.2 0.2 2.6 0.2 4.5 0.2 10.9 181.9 




6 3 23 3 68 11 72 747 

23 228 6 205 53 195 2124 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 


+Mango Nut Bread 1 1/2 serving(s) 12 1.2 50.1 0.6 14.4 13.9 25.2 109.3 



Lunch (12:00 PM): 


+Skinny Loaded Nachos 1/2 serving(s) 0.4 1.3 44 1.7 201 11.5 42.3 228.8 





+Skinny Chicken Enchiladas 1 serving(s) 8.4 1.4 50 1.2 136.9 14.9 35.5 469.3 

+Southwestern Black Bean Salad 1 serving(s) 1.1 1 5.3 0.6 15.2 0.7 36.1 277.1 




15 3 79 3 189 16 113 1366 

40 183 6 471 45 240 2195 




Avocado Tomatillo Dressing or Dip 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Avocado 

Cilantro 

Lime juice, raw 


Salt 

Tomatillos, raw 

Yogurt, plain, low fat, 12 grams protein per 8 ounce 

1 avocado 

1/2 cup(s) 

1 lime yields 

1 pepper 

1/2 tsp(s) 

28 oz 

2 container(s) (8 oz each) 

Instructions: 

Combine all ingredients in a food processor or blender and blend until smooth. Store in an airtight container until ready to serve. 

Makes six cups. 


Calories: 

Fat: 


Protein: 

37 kCal 

2 grams 

4 grams 

2 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



3 cup(s) 


Instructions: 



Calories: 

Fat: 


Protein: 

10 kCal 

0 grams 

2 grams 

1 grams 




Sodium: 7 mgs 




Beef and Bean Enchiladas 

Page: 

Date: 

1 

2/15/2019 

Instructions: 

This recipe makes 8 enchiladas. 


1 Serving = 1 enchilada. 

Ingredients: 

Black Pepper 

1 dash(s) 

Chili Powder 

1 tsp(s) 




1 tsp(s) 

Ground Beef (95% lean) 1 serving ( 3 oz ) 

Hot Salsa 

1/2 tbsp(s) 

Hunts Tomato Sauce - No Salt Added 

1/2 cup(s) 




1 cup(s) 

In a small bowl, mix tomato sauce and salsa. Using half the salsa mixture, use pasting brush to coat both sides of each tortilla. 

Stack tortillas and set aside. (This will allow tortillas to soften.) 

In skillet, brown ground beef over medium heat until brown stirring often. When browning is complete rinse beef under hot water 

to rinse away fat. Drain well. Wipe skillet and return beef to heat. 

Stir in refried beans, chili powder, cumin and pepper. Cook and stir for 2 minutes or until heated through. 

Preheat broiler. 

Spoon about 1/4 cup of mixture into each corn tortilla. Roll tortilla and place seam side down into 10x6x2 inch baking dish. 

Top with remaining tomato sauce mixture. 

Broil 4 inches from the heat for 5 minutes or until crisp. Sprinkle with cheese. 

Tip: 

Make sure you choose a tempered glass pan to withstand heat from broiler. 


Calories: 

Fat: 


Protein: 

120 kCal 

2 grams 

17 grams 

8 grams 








Black Bean Dip 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Cilantro 



Garlic, raw 


Olive Oil 

Onions, raw 

Salt 


1 can(s) 

1/4 cup(s) 

1 tsp(s) 

1 tsp(s) 

3 clove(s) 

1 tbsp(s) 

1 tbsp(s) 


1/4 tsp(s) 

1/2 cup(s) (8 fl oz per cup) 

Instructions: 

1. Heat olive oil over on medium heat in non-stick skillet. 

2. Sauté onion and garlic in olive oil until soft, approx. 3 minutes. 

3. Add cumin seed and crushed red pepper and cook for additional 1 minute 

4. In a food processor, combine the onion mixture, black beans, water, cilantro, salt and lime juice and puree until smooth. Add 

additional water as needed to get desired consistency. 


Calories: 

Fat: 


Protein: 

182 kCal 

4 grams 

28 grams 

10 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




2 large 


packed 20/lb) 


Instructions: 


Tip: 




Calories: 

Fat: 


Protein: 

240 kCal 

12 grams 

19 grams 

12 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Avocado 





Olive Oil 

Salsa 



1/4 cup(s) 

4 oz 



1 tbsp(s) 

1/4 cup(s) 


Instructions: 




avocado. 

Tip: 



Calories: 

Fat: 


Protein: 

524 kCal 

26 grams 

46 grams 

28 grams 








Chicken Tortilla Soup 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Chili Powder 

Cilantro 


Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, 

with salt 



Garlic, raw 


Limes, raw 

Olive Oil 

Onions, raw 

Paprika 

Raw Carrots 

Soup, chicken broth, low sodium, canned 

1 can(s) 

18 oz 

1 tbsp(s) 

1 cup(s) 


1 package (10 oz) yields 

2 tsp(s) 

16 oz 

2 clove(s) 


1 fruit (2 dia) 

1 tsp(s) 


1/2 tsp(s) 

2 medium 

4 cup 

Instructions: 

1. In a large skillet with a tight-fitting lid, bring 1 inch of salted water to a boil. Add chicken. Cover and reduce heat to medium-low. 

Simmer 5 minutes. Remove skillet from heat and let chicken steam, covered, until cooked through, about 12-14 minutes. Transfer 

chicken to a large bowl or cutting board and shred with two forks. Set aside. 

2. Meanwhile, add tomatoes, carrots and green pepper to a blender or food processor and mix until blended, but still chunky. Set 

aside. 

3. In a large stock pot or Dutch oven (at least 4-5 quarts), heat oil over medium heat. Add the chopped onions and minced garlic 

and cook until translucent, about 5-8 minutes. 

4. Add in chili, cumin and paprika and cook for one minute. 

5. Add in the chicken, tomato mixture, chicken broth, corn, beans and 1/2 cup chopped cilantro. Add an additional cup (or more) 

of water if you find the soup too thick for your tastes. Simmer, partly covered for 30-60 minutes. 

6. When the soup is ready, place tortillas on a baking sheet (you may need to do two at a time) and put under your broiler for a 

few minutes until browned and crispy, then turn over and toast the other side. Watch closely so you don’t burn them. Cool for a 

few minutes and then break into strips. 

7. Ladle soup into a bowl and top with a handful of tortilla strips. Sprinkle with the remaining chopped cilantro. Squeeze a wedge 

of lime over it just before eating. 


Calories: 

Fat: 


Protein: 

283 kCal 

4 grams 

40 grams 

24 grams 








Chicken Tostada Salad 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 1 Salad. 

Ingredients: 


Chicken Breast Prepared, low sodium 


Lettuce, iceberg (includes crisphead types), raw 

Salsa 

Tomatoes 


6 oz 

1/4 cup(s) 

2 cup(s), shredded or chopped 

1/4 cup(s) 


Instructions: 

1. Arrange 1 cup of lettuce on a plate. Add chicken and cheese to the salad. 

2. Top with chopped tomato, sour cream, and salsa. 


Calories: 

Fat: 


Protein: 

275 kCal 

15 grams 

8 grams 

29 grams 








Chorizo and Egg White Breakfast 

Burrito 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 2 Burritos. 


1 Serving = 1 Burrito. 

Ingredients: 

Chorizo, pork and beef 

Egg Whites 



2 oz 


1 tbsp(s) 

2 tortilla(s) 

Instructions: 

1. In a small bowl combine egg whites and whisk well. 

2. In a medium sauté pan, heat on medium heat. Add chorizo and cook about 1 minute on each side until slightly browned. Add 

vinegar and cook another minute to reduce. Add egg whites to the pan and scramble until cooked, stirring often. 

3. Divide mixture and place into tortillas. 

Tip: 

Serve on a low carb high fiber tortilla such as La Tortilla Factory 


Calories: 

Fat: 


Protein: 

282 kCal 

13 grams 

24 grams 

16 grams 








Cilantro Lime Rice 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 3/4 cups. 

Ingredients: 

Cilantro 


Rice, brown, long-grain, raw 

Vegetable Oil 


3 tbsp(s) 

1/2 lime yields 

1 cup(s) 

3 tsp(s) 


Instructions: 

1. In a small heavy pot, add rice, water, 1 tsp oil. Boil on high until most of the water evaporates. When the water just skims the 

top of the rice, reduce to low and cover about 15 minutes. Shut off flame and keep covered an additional 5 minutes. 

2. In a medium bowl, combine chopped cilantro, lime juice, rice and remaining oil and toss until completely mixed. 


Calories: 

Fat: 


Protein: 

202 kCal 

5 grams 

36 grams 

4 grams 




Sodium: 8 mgs 




Cinnamon Pancakes 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Cinnamon 


Flour, White 

Nonfat Milk 

2 tsp(s) 

1 tsp(s) 

1/2 cup(s) 

1 cup(s) 

1 cup(s) 

Instructions: 

Combine flour and cinnamon in a medium bowl. Add egg substitute and milk and beat until well blended. 

Spray griddle or skillet with vegetable oil or cooking spray. 

Pour 1/4 cup batter for each pancake onto preheated skillet or griddle. Cook pancake until golden brown, turning to cook second 

side when pancake has a bubbly surface and slightly dry edges. 

Top with fresh fruit or light syrup. 


Calories: 

Fat: 


Protein: 

162 kCal 

2 grams 

28 grams 

9 grams 








Corn Salsa with Lime 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 1/2 Cup. 

Ingredients: 

Chili Powder 

Cilantro 

Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, 

without salt 

Green Onions 


Onions, raw 


Tomatoes 

1 tsp(s) 

1 tbsp(s) 

4 cup(s) 


1 lime yields 


2 pepper 


Instructions: 

Chop vegetables. Combine all ingredients and refrigerate for about an hour. 


Calories: 

Fat: 


Protein: 

56 kCal 

0 grams 

13 grams 

2 grams 




Sodium: 8 mgs 




Crock Pot Chicken Taco Chili 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Beans, kidney, california red, mature seeds, cooked, boiled, without 

salt 


CAMPBELL Soup Company, PACE, Dry Taco Seasoning Mix 


Chili Powder 

Cilantro 


without salt 



Onions, raw 

Tomato Sauce - Canned 

16 oz 

16 oz 

1 serving 


1 tbsp(s) 

1/4 cup(s) 


1 tbsp(s) 

29 oz 


8 oz 

Instructions: 

Combine beans, chopped onion, corn, tomatoes, tomato sauce, cumin, chili powder and taco seasoning in a slow cooker. Place 

chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. 

Return chicken to slow cooker and stir in. When done serve and top with fresh cilantro. 


Calories: 

Fat: 


Protein: 

251 kCal 

3 grams 

34 grams 

25 grams 








Egg Omelet 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Egg Whites 


1 dash(s) 



Instructions: 





stirring. 




Calories: 

Fat: 


Protein: 

103 kCal 

5 grams 

1 grams 

13 grams 








Fish Tacos 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 2 tacos. 

Ingredients: 

Atlantic Cod 

Cabbage, raw 


Garlic Powder 



Margarine 

Taco shells, baked 



1/4 tsp(s) 

1/4 tsp(s) 

3 tbsp(s) 

1 tsp(s) 

1/4 cup(s) 

8 medium (approx 5 dia) 

Instructions: 


Cut fish crosswise into 3/4 inch slices. 

Place cod in single layer in greased shallow baking pan. 

In small bowl, combine margarine, cumin and garlic powder. 

Brush margarine mixture over fish. 

Place fish in oven and bake for approximately 4-6 minutes or until fish flakes easily. 

In a medium bowl stir together light mayonnaise and lime juice. 

Add cabbage; toss to coat. 

Spoon some of the coleslaw mixture into each taco shell; add fish slices. 

Top with Mango Salsa. 

Tip: 

Warm taco shells according to directions on package. 


Calories: 

Fat: 


Protein: 

364 kCal 

22 grams 

20 grams 

23 grams 








Grilled Steak Fajitas 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 12 Fajitas. 


1 Serving = 1 Fajita. 

Ingredients: 

Beef, flank, separable lean and fat, trimmed to 0" fat, choice, raw 


Garlic, raw 


Green Onions 

Olive Oil 

Onions, raw 



18 oz 

1 tbsp(s) 

3 clove(s) 


2 small (3 long) 

1 tbsp(s) 


12 tortilla(s) 


Instructions: 

1. Pierce steak with a fork all over to tenderize. Season steak with cumin, diced garlic, and chopped green onions,. Allow steak to 

rest at room temperature at least 10 minutes before grilling. 

2. In a large grill-safe pan such as a clay Chamba or cast iron skillet combine sliced white onion rings, green and yellow pepper 

rings, and olive oil. Toss well to coat. Place on the BBQ and cook on medium-low heat, tossing occasionally until onions are 

caramelized, about 20 minutes. This could also be cooked inside on the stove as well. 

3. When the onions and peppers are done, set aside to keep warm on the top rack of your grill; raise the flame of the grill to high 

flame. Sear steak 4-6 minutes without moving, turn the steak over and cook a few more minutes until rare or medium rare (well 

done will be too tough). Remove from grill and let it rest a few minutes before cutting. 

4. Cut meat into small cubes and combine with the cooked onions and peppers and serve with tortillas. 


Calories: 

Fat: 


Protein: 

230 kCal 

7 grams 

29 grams 

14 grams 








Homemade Tortilla Chips 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Instructions: 


Cut tortillas into 4 quarters. 

Place quarters in a single layer on baking sheet and bake of 8 to 10 minutes or until crispy. 

Tip: 

Serve with Fresh and Chunky Salsa. See recipe. 


Calories: 

Fat: 


Protein: 

65 kCal 

1 grams 

13 grams 

2 grams 








Honey Nut Granola 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Cinnamon 

Honey 

Milk, dry, whole, with added vitamin D 

Nuts, almonds unsalted 


Oil, canola 


2 tsp(s) 

1/3 cup(s) 

1 cup(s) 


3 cup(s), dry 

1/3 cup(s) 

1 cup(s), packed 

Instructions: 

Pre-heat oven to 300 degrees. 

Combine the oats, almonds, cinnamon and powdered milk in to large bowl. 

In a saucepan combine the honey and canola oil. Heat until almost boiling and pour over oat mixture and stir well. 

Spread the mixture onto two large baking sheets and bake at 300 degrees for 20 minute, stirring every 5 minutes. 

After the granola had cooled add the raisins. 

Store in airtight container. 

Tip: 

Use Canola oil if possible for this recipe. 


Calories: 

Fat: 


Protein: 

355 kCal 

17 grams 

46 grams 

9 grams 








Mango Nut Bread 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 16 Slices. 



Ingredients: 

Baking Soda 

Cinnamon 




Mangos, raw 


Nuts, coconut meat, raw 

Salt 

Walnuts 

White Sugar 

1 tsp(s) 

1/4 tbsp(s) 


1 cup(s) 

1 cup(s) 


2 tbsp(s) 


1/4 tsp(s) 


1/2 cup(s) 

Instructions: 

1. Preheat oven to 325°. Peel and puree mango in a blender until smooth. 

2. Combine flour, sugar, baking soda, salt and cinnamon in a large bowl. Mix well. Add nuts and coconut and mix to combine. 

3. In a medium bowl, mix egg, melted margarine and puréed mango. Add to the flour mixture and stir until just blended. 

4. Pour batter into a large 9x5 inch loaf pan and bake at 325° for 45-55 minutes, or until a toothpick inserted in the center comes 

out clean. Cool for about 10 minutes. 

5. Remove loaf from pan and let it cool before slicing. 


Calories: 

Fat: 


Protein: 

112 kCal 

3 grams 

20 grams 

3 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Zucchini 

2 spray(s) 



Instructions: 



Tip: 



Calories: 

Fat: 


Protein: 

41 kCal 

1 grams 

8 grams 

3 grams 








Skinny Chicken Enchiladas 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 8 Enchiladas. 


1 Serving = 1 Enchilada. 

Ingredients: 



Chili Powder 

Cilantro 


Garlic, raw 

Green Onions 


Oil, PAM cooking spray, original 

Onions, raw 

Pacific Foods Low Sodium Chicken Broth 

Sauce, LA VICTORIA, Green Salsa Jalapena 

Tomato sauce, no salt added 

Vegetable Oil 


1 cup, shredded 


1/2 tsp(s) 

1/4 cup(s) 

1/2 tsp(s) 

4 clove(s) 


1/2 tsp(s) 

1 spray 


1 cup(s) 

4 tbsp(s) 

2 1/2 cup 

1 tsp(s) 

8 tortilla(s) 

Instructions: 

1. In a medium saucepan, spray PAM and sauté 2 cloves of chopped garlic. Add chili powder, cumin, chicken broth, and tomato 

sauce. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set aside until ready to use. 


3. Heat the vegetable oil in a medium skillet over medium-high heat. Sauté white onions and 2 cloves of chopped garlic until soft, 

about 2 minutes. Add chicken, cilantro, and oregano and cook 4 to 5 minutes. Remove from heat. 

4. Shred chicken. 

5. Spray a 13 by 9-inch glass baking dish with non-stick spray. Put 1/3 cup chicken mixture into each tortilla and roll it. 

6. Place on baking dish seam side down, top with green salsa and cheese. 

7. Cover with aluminum foil and bake in the oven on the middle rack for 20-25 minutes. Top with green onions. 


Calories: 

Fat: 


Protein: 

294 kCal 

7 grams 

34 grams 

23 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Black Pepper 


Cilantro 



Garlic Powder 

Ground Turkey 


1 cup(s) 

1/4 tsp(s) 


1/2 cup(s) 

1/3 cup(s) 

1 tsp(s) 

1 tsp(s) 

8 oz 

4 oz 

Instructions: 








Calories: 

Fat: 


Protein: 

410 kCal 

16 grams 

36 grams 

29 grams 








Skinny Mexican Shrimp Cobb Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Avocado 


Cheese, monterey, low fat 

Chili Powder 

Cilantro 

Corn, yellow 



Onions, raw 


Shrimp, Raw 

Tomatoes 

1 avocado 

15 oz 

1 cup, diced 

1 tbsp(s) 

2 tbsp(s) 

1 cup(s) 

1 large (8-1/4 long) 

2 fl oz 



16 oz 


Instructions: 

1. Rinse shrimp, peel and chop into large chunks. Steam shrimp for 10 minutes. Let cool. 

2. Toss cooked shrimp with chili powder and half of fresh lime juice. 

3. Combine drained beans, corn, onion, diced cilantro, and remaining lime juice. 

4.In a large glass trifle dish or clear bowl, layer salad ingredients starting with the lettuce, black bean mixture, chopped cucumber, 

tomatoes, diced avocado, cheese and shrimp on top. 


Calories: 

Fat: 


Protein: 

216 kCal 

7 grams 

24 grams 

16 grams 








Slow Cooked Pork Carnitas 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Bay Leaf 

Chipolte Pepper 


Garlic Powder 

Garlic, raw 

Peppers, hot chili, green, raw 

Pork, fresh, shoulder, arm picnic, separable lean only, raw 

Soup, SWANSON Chicken Broth 99% Fat Free 

2 Bay Leaf 

2 oz 

1 tsp(s) 

1 tsp(s) 

6 clove(s) 

2 pepper 

2 1/2 lb 

3/4 cup(s) 

Instructions: 

1. In a medium sauté pan on medium-high heat, brown pork on all sides for about 10 minutes. Remove from heat and allow to 

cool. 

2. Cut garlic into slivers. 

3. Using a sharp knife, insert blade into pork, cutting small holes and insert garlic slivers. Season pork generously with cumin and 

garlic powder all over. 

4. Pour chicken broth in the crockpot, add bay leaves, hot peppers and chipotle peppers. Place pork in crock pot and cover. Cook 

low for 8 hours. After 8 hours, shred pork using two forks and combine well with the juices that accumulated at the bottom. 

Remove bay leaves and adjust cumin (you will probably need to add more). Let it cook another 15-30 minutes. 


Calories: 

Fat: 


Protein: 

210 kCal 

9 grams 

2 grams 

29 grams 








Southwestern Black Bean Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Avocado 


Cilantro 


without salt 

Green Onions 


Olive Oil 

Onions, raw 

Tomatoes 

1 avocado 

15 oz 

1 tbsp(s) 



1 lime yields 

3 tbsp(s) 



Instructions: 

1. Combine beans, corn, chopped tomato, onion, chopped green onion, and chopped cilantro. Mix with lime juice and olive oil. 

Marinate in the refrigerator 30 minutes. Add chopped avocado before serving. 


Calories: 

Fat: 


Protein: 

127 kCal 

6 grams 

16 grams 

4 grams 




Sodium: 4 mgs 




Taco Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Chili Powder 


Ground Turkey 



2 cup(s) 

1/2 cup(s) 

2 cup(s) 

1 tbsp(s) 

1 tbsp(s) 

1 1/2 lb 



Instructions: 







Tip: 



Calories: 

Fat: 


Protein: 

469 kCal 

18 grams 

30 grams 

48 grams 








Turkey Taco Lettuce Wraps 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 8 Lettuce Wraps. 


1 Serving = 1 Lettuce Wraps. 

Ingredients: 

Chili Powder 


Garlic, raw 



Ground Turkey 


Onions, raw 

Paprika 


Water 

1 tsp(s) 

1 tsp(s) 

1 tsp(s) 

2 tbsp(s) 

1/2 tsp(s) 

1 lb 

8 leaves 

3 1/2 tbsp(s) chopped 

1 tsp(s) 

4 oz 

3/4 cup(s) 

Instructions: 

1. Brown turkey in a large skillet. When no longer pink add dry seasoning and mix well. Add onion, chopped garlic, chopped 

pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes. 

2. Wash and dry the lettuce. Place meat in the center of leaf and roll. 


Calories: 

Fat: 


Protein: 

94 kCal 

5 grams 

2 grams 

10 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie - Healthy Mexican 


Amount 

Baking Powder - Low Sodium 2 tsp(s) 

Baking Soda 1 tsp(s) 


Taco shells, baked 8 medium (approx 5 dia) 





Amount 

Beef, flank, separable lean and fat, trimmed to 0" fat, choice, raw 18 oz 




Amount 


Water, tap, drinking 2 1/2 cup(s) (8 fl oz per cup) 

Amount 

Corn, yellow 1 cup(s) 


Flour, White 1 cup(s) 



Rice, brown, long-grain, raw 1 cup(s) 


Amount 


Cheese, mexican, queso asadero 1/2 oz 

Cheese, monterey, low fat 1 cup, diced 


Cream, sour, reduced fat, cultured 0.83 cup(s) 






Low Fat Cheddar or Colby Cheese 1 cup(s), shredded 

Milk, dry, whole, with added vitamin D 1 cup(s) 


Yogurt, plain, low fat, 12 grams protein per 8 ounce 2 container(s) (8 oz each) 

Yoplait Yo-Plus Light- Key Lime Pie 1 serving(s) 


Amount 


Margarine 1/4 cup(s) 

Margarine-like spread, SMART BALANCE Light Buttery Spread 2 tbsp(s) 


Oil, canola 1/3 cup(s) 




Shopping List 

Page: 2 

Date: 2/15/2019 



Amount 

Oil, PAM cooking spray, original 1 spray 



Vegetable Oil 4 tsp(s) 



Amount 

Atlantic Cod 4 fillet (4 oz) 


Amount 

Avocado 1/4 cup(s), cubes 

Avocado 3 avocado 



Grapefruit 1/2 cup(s) sections, with juice 

Grapefruit, raw, pink and red, Florida 1 1/2 cup(s) sections, with juice 

Lime juice, raw 2 fl oz 

Lime juice, raw 3 1/2 lime yields 

Lime juice, raw 1 tbsp(s) 

Lime juice, raw 1 tsp(s) 

Limes, raw 1 fruit (2 dia) 

Mangos, raw 1 cup(s), sliced 


Pineapple, raw, all varieties 1 3/4 cup(s), diced 

Raisins, seedless 1 cup(s), packed 



Amount 

Beans, kidney, california red, mature seeds, cooked, boiled, without salt 16 oz 


Black Beans Cooked without salt 2 can(s) 




Refried Beans - Canned 1 cup(s) 


Amount 

Amys Kitchen - Organic Light in Sodium Refried Black Beans 1/2 serving(s) 

Amys Kitchen - Organic Light in Sodium Traditional Refried Beans 1 serving(s) 


Amount 

Nuts, almonds unsalted 1 cup(s), sliced 

Nuts, coconut meat, raw 1/4 cup(s), shredded 



Amount 


packed 20/lb) 




Shopping List 

Page: 3 

Date: 2/15/2019 




Amount 

Pork, fresh, shoulder, arm picnic, separable lean only, raw 2 1/2 lb 


Food (Snacks) 

Amount 

Chicken Breast (Roasted, Skinless) 2 breast, bone and skin removed 



Chicken Breast Prepared, low sodium 6 oz 




Amount 

Chorizo, pork and beef 2 oz 

Amount 



Amount 

Hot Salsa 1/2 tbsp(s) 

Hunts Tomato Sauce - No Salt Added 1/2 cup(s) 

Pacific Foods Low Sodium Chicken Broth 1 cup(s) 



Sauce, LA VICTORIA, Green Salsa Jalapena 4 tbsp(s) 

Soup, chicken broth, low sodium, canned 4 cup 

Soup, SWANSON Chicken Broth 99% Fat Free 3/4 cup(s) 


Amount 

Bay Leaf 2 Bay Leaf 



CAMPBELL Soup Company, PACE, Dry Taco Seasoning Mix 1 serving 



Cinnamon 1/4 tbsp(s) 


Crushed Red Pepper (Spices, pepper, red or cayenne) 1 tsp(s) 


Cumin Seed (ground) 7 3/4 tsp(s) 


Ground Oregano 1 tsp(s) 

Paprika 1 1/2 tsp(s) 

Salt 1 tsp(s) 

Vinegar, red wine 1 tbsp(s) 

Food (Sweets) 



Amount 

Honey 1/3 cup(s) 


Shopping List 

Page: 4 

Date: 2/15/2019 


Food (Sweets) 


Amount 

Mrs Butterworths Sugar Free Syrup 1 tbsp(s) 


Amount 

Cabbage, raw 1 1/2 cup(s), shredded 



Celery, raw 2 stalk(s), small (5 long) 

Chipolte Pepper 2 oz 

Cilantro 2 3/4 cup(s) 


Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt 4 cup(s) 

Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt 2 package (10 oz) yields 

Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt 1 package (10 oz) yields 

Cucumber, peeled, raw 1 large (8-1/4 long) 

Del Monte Diced Tomatoes - No Salt Added 45 oz 



Green Bell Pepper 3 medium (approx 2-3/4 long, 2-1/2 dia) 

Green Bell Pepper 2 tbsp(s) 

Green Onions 1 1/2 cup(s), chopped 


Green Onions 2 small (3 long) 


Lettuce, iceberg (includes crisphead types), raw 2 cup(s), shredded or chopped 

Lettuce, iceberg (includes crisphead types), raw 8 leaves 


Onions, raw 2 cup(s), chopped 


Onions, raw 5 1/2 tbsp(s) chopped 

Peppers, hot chili, green, raw 2 pepper 





Tomatillos, raw 28 oz 

Tomato Sauce - Canned 12 oz 

Tomato sauce, no salt added 2 1/2 cup 











Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie - Healthy Mexican 

# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 



Sugars, total 36 g - - - 

Protein 58.9 g - - - 






Iron, Fe 7.7 mg 8 mg 45 mg 96.7% 


Vitamin A, RAE 312.2 700 3000 44.6% 


Zinc, Zn 5.5 mg 11 mg 40 mg 50.3% 













mg_ATE 







Thiamin 0.9 mg 1 mg - 89.5% 


Niacin 12 mg 14 mg 35 mg 85.4% 








Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 


22:1 t 0 g - - - 


18:2 t,t 0 g - - - 

18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

18:3i 0 g - - - 

21:5 0 g - - - 

22:4 0 g - - - 






Lysine 3.4 g - - - 





Valine 2.4 g - - - 








Serine 2.2 g - - - 











Starch 3.7 g - - - 






Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 






Water 754.4 g 4 g - - 

Adjusted Protein 0 g - - - 


Energy 3481.7 kj - - - 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 



dairy foods. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 



legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 







0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

4 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 





and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 






Page: 

Date: 

1 





Fat: 26.9% 

Fat: 31 grams 










50.4% 

22.7% 

26.9% 

Legend 

Protein 

Carbohydrates 

Fat 

The emphasis of this plan is on healthy Mexican and Southwestern cuisine. Fat and sodium have been reduced compared to 

typical Mexican fare and calories are balanced between carbohydrate, protein and fat. These meal plans include a flavorful 

mixture of lean meats, beans, corn, peppers,and cheeses. Colorful vegetables, tropical fruits, and zesty salsas also contribute to 

this delicious and healthy diet. Seasonings such as cumin, garlic, various chili powders, cilantro and lime juice accentuate the 

distinctive freshness of this cuisine. At this calorie level it is recommended that you take a generic multivitamin/ mineral 

supplement. As always, you should consult with our doctor or a registered dietitian if you have specific health concerns. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 




Lunch (12:00 PM): 

Mangos, raw 

Cheese, mexican, queso asadero 


Amys Kitchen - Organic Light in Sodium Refried Black Beans 



+Chicken Tostada Salad 



Fat: 36 grams 







2 serving(s) 


1/2 oz 

1 tortilla(s) 












Page: 

Date: 

2 

2/15/2019 

Day 2: 




Lunch (12:00 PM): 


+Chicken Tortilla Soup 





+Beef and Bean Enchiladas 





Fat: 27 grams 






1 serving(s) 


1 serving(s) 

1 serving(s) 

1 serving(s) 


3 tbsp(s) 

1 serving(s) 


2 serving(s) 









Page: 

Date: 

3 

2/15/2019 

Day 3: 


Bananas, raw 



Syrup) 

Lunch (12:00 PM): 


+Taco Salad 




+Fish Tacos 




Fat: 35 grams 







1 serving(s) 

1 tbsp(s) 




4 strip(s) 

1 serving(s) 










Page: 

Date: 

4 

2/15/2019 

Day 4: 




+Egg Omelet 

Lunch (12:00 PM): 



Mangos, raw 




+Turkey Taco Lettuce Wraps 

Amys Kitchen - Organic Light in Sodium Traditional Refried Beans 




Fat: 30 grams 






1 cup(s) sections, with juice 

1 tbsp(s) 

1 serving(s) 

1 serving(s) 



1 serving(s) 


1 serving(s) 

1 serving(s) 

1 serving(s) 









Page: 

Date: 

5 

2/15/2019 

Day 5: 



Yoplait Yo-Plus Light- Key Lime Pie 

+Honey Nut Granola 

Lunch (12:00 PM): 

+Skinny Mexican Shrimp Cobb Salad 


Mangos, raw 






+Slow Cooked Pork Carnitas 



Fat: 26 grams 







1 serving(s) 


1 serving(s) 



1 serving(s) 

1 tortilla(s) 



1 serving(s) 









Page: 

Date: 

6 

2/15/2019 

Day 6: 


+Chorizo and Egg White Breakfast Burrito 

Lunch (12:00 PM): 






+Black Bean Dip 

+Grilled Steak Fajitas 

Celery, raw 




Fat: 32 grams 






1 serving(s) 


1 serving(s) 

1 serving(s) 

1 serving(s) 


1 serving(s) 

2 stalk(s), small (5 long) 










Page: 

Date: 

7 

2/15/2019 

Day 7: 




Lunch (12:00 PM): 






+Skinny Chicken Enchiladas 




Fat: 28 grams 










1 serving(s) 

1 serving(s) 

1 serving(s) 

1 serving(s) 









Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 



+Mango Nut Bread 2 serving(s) 224.1 5.7 40 5.2 1.6 26.4 3.2 261.2 


Lunch (12:00 PM): 


Cheese, mexican, queso asadero 1/2 oz 50.5 4 0.4 3.2 2.5 14.9 0 92.8 



1/2 serving(s) 70 1.5 10.5 4 0 0 3 110 









441 22 19 45 12 142 4 1392 

1025 123 62 17 183 15 2195 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 





Lunch (12:00 PM): 





34.5 0.1 8.6 0.6 0 0 1.3 0 

with juice 




+Beef and Bean Enchiladas 1 serving(s) 119.8 2.5 17 8.1 0.9 10.9 3.4 216.1 






349 7 59 17 2 11 10 534 

1001 144 57 7 275 27 1330 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 



long) 



1 tbsp(s) 9 0 0 0 0 0 0 25 



Lunch (12:00 PM): 







4 strip(s) 5.6 0 1.3 0.2 0 0 0.2 0.4 

yellow, raw) 


+Southwestern Black Bean Salad 1/2 serving(s) 63.5 3.1 7.8 2.1 0.4 0 2.5 2.1 




433 25 29 25 5 53 5 415 

995 112 60 8 125 15 1169 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 



69 0.2 17.2 1.3 0 0 2.5 0 

with juice 




Lunch (12:00 PM): 


+Chicken Mushroom Quesadillas 1/2 serving(s) 262.2 12.9 23.2 14 3.5 28.9 3.1 495.4 

Mangos, raw 1 cup(s), sliced 107.2 0.4 28 0.8 0.1 0 3 3.3 




+Corn Salsa with Lime 1 1/2 serving(s) 83.3 0.6 20.1 3 0.1 0 3 12.7 

+Turkey Taco Lettuce Wraps 1 serving(s) 94.3 4.9 2 10.4 1.3 44.8 0.7 132.9 


1 serving(s) 140 3 22 7 0 0 6 190 






383 9 58 22 2 45 12 349 

976 134 54 7 286 23 1193 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 



Yoplait Yo-Plus Light- Key Lime Pie 1 serving(s) 70 0 15 4 0 2.5 3 65 



Lunch (12:00 PM): 

+Skinny Mexican Shrimp Cobb Salad 1 serving(s) 216 6.7 24.3 16.4 2.2 64.6 6.6 136.3 









+Slow Cooked Pork Carnitas 1 serving(s) 210.1 8.9 2.4 28.6 3 92.1 0.3 205.2 




460 14 48 36 4 92 4 551 

1002 137 62 7 163 19 797 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 


+Chorizo and Egg White Breakfast Burrito 1 serving(s) 282.2 12.9 24.6 16.2 4.6 24.9 1.9 768.9 


Lunch (12:00 PM): 



36.8 0.1 9.3 0.7 0 0 1.3 0 


with juice 






+Black Bean Dip 1/2 serving(s) 91.1 2.1 13.9 4.9 0.3 0 4.8 75 

+Grilled Steak Fajitas 1 serving(s) 230.3 6.8 28.7 13.8 2.1 17.4 3 362 


5.4 0.1 1 0.2 0 0 0.5 27.2 

long) 


varieties) 

1/4 cup(s), cubes 60 5.5 3.2 0.8 0.8 0 2.5 2.6 




387 14 47 20 3 17 11 467 

1003 120 64 9 89 27 1595 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 


+Mango Nut Bread 1 1/2 serving(s) 168.1 4.3 30 3.9 1.2 19.8 2.4 195.9 



Lunch (12:00 PM): 


+Skinny Loaded Nachos 1/2 serving(s) 204.8 8.2 18 14.7 3.8 37.7 2.7 94.9 





+Skinny Chicken Enchiladas 1 serving(s) 293.8 6.8 34.3 23 2.6 44.2 3.8 436.4 

+Southwestern Black Bean Salad 1 serving(s) 127 6.2 15.6 4.3 0.9 0 5 4.1 




462 14 58 30 4 44 11 453 

1001 143 53 9 102 24 764 





Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 


Pineapple, raw, all varieties 3/4 cup(s), diced 11.5 0.3 3.5 0.1 15.1 0.1 14 126.7 

+Mango Nut Bread 2 serving(s) 15.9 1.6 66.8 0.8 19.2 18.5 33.6 145.8 


Lunch (12:00 PM): 


Cheese, mexican, queso asadero 1/2 oz 0.4 0.1 7.8 0.4 93.7 2.1 3.7 12.2 












5 2 223 2 391 8 48 1039 

48 332 3 548 29 106 1453 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 





Lunch (12:00 PM): 





N/A 0.1 15 0.1 17.2 1.6 9.2 146 

with juice 




+Beef and Bean Enchiladas 1 serving(s) 1.2 1.4 9.2 1.4 63.6 6.8 34.9 215 






14 4 66 4 160 15 170 1671 

30 464 7 382 67 325 3262 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 



long) 






Lunch (12:00 PM): 







4 strip(s) N/A 0.1 2.1 0 2.3 0.1 2.5 44.1 

yellow, raw) 


+Southwestern Black Bean Salad 1/2 serving(s) 0.5 0.5 2.7 0.3 7.6 0.4 18.1 138.5 




2 2 124 1 71 39 84 772 

32 368 5 539 81 199 2406 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 



N/A 0.3 29.9 0.2 34.5 3.2 18.4 292.1 

with juice 




Lunch (12:00 PM): 


+Chicken Mushroom Quesadillas 1/2 serving(s) 0.9 1.4 28.1 0.8 94.5 10.9 22.6 268.7 

Mangos, raw 1 cup(s), sliced 24.4 0.2 62.7 0.1 16.5 1 14.8 257.4 




+Corn Salsa with Lime 1 1/2 serving(s) 3.5 0.7 22.5 0.4 18.1 0.9 24.1 257.9 

+Turkey Taco Lettuce Wraps 1 serving(s) 1 1.2 17.9 1.2 18 10.9 16.6 216.4 


1 serving(s) N/A 1.8 N/A N/A 40 N/A N/A N/A 






5 4 40 2 100 14 62 530 

35 362 4 339 59 151 1819 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 



Yoplait Yo-Plus Light- Key Lime Pie 1 serving(s) 10 N/A N/A N/A 150 N/A N/A 180 



Lunch (12:00 PM): 

+Skinny Mexican Shrimp Cobb Salad 1 serving(s) 1.1 2.8 181 1.7 126.7 18.9 75.9 514.3 









+Slow Cooked Pork Carnitas 1 serving(s) 0.6 2.2 10.4 4.2 20.3 43.8 34.9 547.2 




7 3 24 5 46 49 90 913 

45 248 7 414 72 217 2013 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 


+Chorizo and Egg White Breakfast Burrito 1 serving(s) 3.4 0.5 0 1 6.2 15.9 10.8 196.4 


Lunch (12:00 PM): 



8 0.1 52.9 0.1 13.8 0.3 9.2 159.8 


with juice 






+Black Bean Dip 1/2 serving(s) 0.3 1.4 6.6 0.6 21.4 0.9 39.7 214.6 

+Grilled Steak Fajitas 1 serving(s) 4.7 1.2 5.9 1.7 28.1 10.2 18.1 261.8 


0.6 0.1 7.5 0 13.6 0.1 3.7 88.4 

long) 


varieties) 

1/4 cup(s), cubes 0.2 0.2 2.6 0.2 4.5 0.2 10.9 181.9 




6 3 23 3 68 11 72 747 

23 228 6 205 53 195 2124 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 


+Mango Nut Bread 1 1/2 serving(s) 12 1.2 50.1 0.6 14.4 13.9 25.2 109.3 



Lunch (12:00 PM): 


+Skinny Loaded Nachos 1/2 serving(s) 0.4 1.3 44 1.7 201 11.5 42.3 228.8 





+Skinny Chicken Enchiladas 1 serving(s) 8.4 1.4 50 1.2 136.9 14.9 35.5 469.3 

+Southwestern Black Bean Salad 1 serving(s) 1.1 1 5.3 0.6 15.2 0.7 36.1 277.1 




15 3 79 3 189 16 113 1366 

40 183 6 471 45 240 2195 





Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Avocado 

Cilantro 



Salt 



1 avocado 

1/2 cup(s) 

1 lime yields 

1 pepper 

1/2 tsp(s) 

28 oz 


Instructions: 




Calories: 

Fat: 


Protein: 

37 kCal 

2 grams 

4 grams 

2 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



3 cup(s) 


Instructions: 



Calories: 

Fat: 


Protein: 

10 kCal 

0 grams 

2 grams 

1 grams 




Sodium: 7 mgs 




Beef and Bean Enchiladas 

Page: 

Date: 

1 

2/15/2019 

Instructions: 

This recipe makes 8 enchiladas. 


1 Serving = 1 enchilada. 

Ingredients: 

Black Pepper 

1 dash(s) 

Chili Powder 

1 tsp(s) 




1 tsp(s) 


Hot Salsa 

1/2 tbsp(s) 

Hunts Tomato Sauce - No Salt Added 

1/2 cup(s) 




1 cup(s) 

In a small bowl, mix tomato sauce and salsa. Using half the salsa mixture, use pasting brush to coat both sides of each tortilla. 

Stack tortillas and set aside. (This will allow tortillas to soften.) 

In skillet, brown ground beef over medium heat until brown stirring often. When browning is complete rinse beef under hot water 

to rinse away fat. Drain well. Wipe skillet and return beef to heat. 

Stir in refried beans, chili powder, cumin and pepper. Cook and stir for 2 minutes or until heated through. 

Preheat broiler. 

Spoon about 1/4 cup of mixture into each corn tortilla. Roll tortilla and place seam side down into 10x6x2 inch baking dish. 

Top with remaining tomato sauce mixture. 

Broil 4 inches from the heat for 5 minutes or until crisp. Sprinkle with cheese. 

Tip: 

Make sure you choose a tempered glass pan to withstand heat from broiler. 


Calories: 

Fat: 


Protein: 

120 kCal 

2 grams 

17 grams 

8 grams 








Black Bean Dip 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Cilantro 



Garlic, raw 


Olive Oil 

Onions, raw 

Salt 


1 can(s) 

1/4 cup(s) 

1 tsp(s) 

1 tsp(s) 

3 clove(s) 

1 tbsp(s) 

1 tbsp(s) 


1/4 tsp(s) 

1/2 cup(s) (8 fl oz per cup) 

Instructions: 

1. Heat olive oil over on medium heat in non-stick skillet. 

2. Sauté onion and garlic in olive oil until soft, approx. 3 minutes. 

3. Add cumin seed and crushed red pepper and cook for additional 1 minute 

4. In a food processor, combine the onion mixture, black beans, water, cilantro, salt and lime juice and puree until smooth. Add 

additional water as needed to get desired consistency. 


Calories: 

Fat: 


Protein: 

182 kCal 

4 grams 

28 grams 

10 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




2 large 


packed 20/lb) 


Instructions: 


Tip: 




Calories: 

Fat: 


Protein: 

240 kCal 

12 grams 

19 grams 

12 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Avocado 





Olive Oil 

Salsa 



1/4 cup(s) 

4 oz 



1 tbsp(s) 

1/4 cup(s) 


Instructions: 




avocado. 

Tip: 



Calories: 

Fat: 


Protein: 

524 kCal 

26 grams 

46 grams 

28 grams 








Chicken Tortilla Soup 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Chili Powder 

Cilantro 


Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, 

with salt 



Garlic, raw 


Limes, raw 

Olive Oil 

Onions, raw 

Paprika 

Raw Carrots 

Soup, chicken broth, low sodium, canned 

1 can(s) 

18 oz 

1 tbsp(s) 

1 cup(s) 



2 tsp(s) 

16 oz 

2 clove(s) 


1 fruit (2 dia) 

1 tsp(s) 


1/2 tsp(s) 

2 medium 

4 cup 

Instructions: 

1. In a large skillet with a tight-fitting lid, bring 1 inch of salted water to a boil. Add chicken. Cover and reduce heat to medium-low. 

Simmer 5 minutes. Remove skillet from heat and let chicken steam, covered, until cooked through, about 12-14 minutes. Transfer 

chicken to a large bowl or cutting board and shred with two forks. Set aside. 

2. Meanwhile, add tomatoes, carrots and green pepper to a blender or food processor and mix until blended, but still chunky. Set 

aside. 

3. In a large stock pot or Dutch oven (at least 4-5 quarts), heat oil over medium heat. Add the chopped onions and minced garlic 

and cook until translucent, about 5-8 minutes. 

4. Add in chili, cumin and paprika and cook for one minute. 

5. Add in the chicken, tomato mixture, chicken broth, corn, beans and 1/2 cup chopped cilantro. Add an additional cup (or more) 

of water if you find the soup too thick for your tastes. Simmer, partly covered for 30-60 minutes. 

6. When the soup is ready, place tortillas on a baking sheet (you may need to do two at a time) and put under your broiler for a 

few minutes until browned and crispy, then turn over and toast the other side. Watch closely so you don’t burn them. Cool for a 

few minutes and then break into strips. 

7. Ladle soup into a bowl and top with a handful of tortilla strips. Sprinkle with the remaining chopped cilantro. Squeeze a wedge 

of lime over it just before eating. 


Calories: 

Fat: 


Protein: 

283 kCal 

4 grams 

40 grams 

24 grams 








Chicken Tostada Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Chicken Breast Prepared, low sodium 



Salsa 

Tomatoes 


6 oz 

1/4 cup(s) 

2 cup(s), shredded or chopped 

1/4 cup(s) 


Instructions: 

1. Arrange 1 cup of lettuce on a plate. Add chicken and cheese to the salad. 

2. Top with chopped tomato, sour cream, and salsa. 


Calories: 

Fat: 


Protein: 

275 kCal 

15 grams 

8 grams 

29 grams 








Chorizo and Egg White Breakfast 

Burrito 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 2 Burritos. 


1 Serving = 1 Burrito. 

Ingredients: 

Chorizo, pork and beef 

Egg Whites 



2 oz 


1 tbsp(s) 

2 tortilla(s) 

Instructions: 

1. In a small bowl combine egg whites and whisk well. 

2. In a medium sauté pan, heat on medium heat. Add chorizo and cook about 1 minute on each side until slightly browned. Add 

vinegar and cook another minute to reduce. Add egg whites to the pan and scramble until cooked, stirring often. 

3. Divide mixture and place into tortillas. 

Tip: 

Serve on a low carb high fiber tortilla such as La Tortilla Factory 


Calories: 

Fat: 


Protein: 

282 kCal 

13 grams 

24 grams 

16 grams 








Cilantro Lime Rice 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 3/4 cups. 

Ingredients: 

Cilantro 


Rice, brown, long-grain, raw 

Vegetable Oil 


3 tbsp(s) 

1/2 lime yields 

1 cup(s) 

3 tsp(s) 


Instructions: 

1. In a small heavy pot, add rice, water, 1 tsp oil. Boil on high until most of the water evaporates. When the water just skims the 

top of the rice, reduce to low and cover about 15 minutes. Shut off flame and keep covered an additional 5 minutes. 

2. In a medium bowl, combine chopped cilantro, lime juice, rice and remaining oil and toss until completely mixed. 


Calories: 

Fat: 


Protein: 

202 kCal 

5 grams 

36 grams 

4 grams 




Sodium: 8 mgs 





Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Cinnamon 


Flour, White 

Nonfat Milk 

2 tsp(s) 

1 tsp(s) 

1/2 cup(s) 

1 cup(s) 

1 cup(s) 

Instructions: 







Calories: 

Fat: 


Protein: 

162 kCal 

2 grams 

28 grams 

9 grams 








Corn Salsa with Lime 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Chili Powder 

Cilantro 


without salt 

Green Onions 


Onions, raw 


Tomatoes 

1 tsp(s) 

1 tbsp(s) 

4 cup(s) 


1 lime yields 


2 pepper 


Instructions: 

Chop vegetables. Combine all ingredients and refrigerate for about an hour. 


Calories: 

Fat: 


Protein: 

56 kCal 

0 grams 

13 grams 

2 grams 




Sodium: 8 mgs 





Page: 

Date: 

1 

2/15/2019 




Ingredients: 


salt 




Chili Powder 

Cilantro 


without salt 



Onions, raw 


16 oz 

16 oz 

1 serving 


1 tbsp(s) 

1/4 cup(s) 


1 tbsp(s) 

29 oz 


8 oz 

Instructions: 





Calories: 

Fat: 


Protein: 

251 kCal 

3 grams 

34 grams 

25 grams 








Egg Omelet 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Egg Whites 


1 dash(s) 



Instructions: 





stirring. 




Calories: 

Fat: 


Protein: 

103 kCal 

5 grams 

1 grams 

13 grams 








Fish Tacos 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Atlantic Cod 

Cabbage, raw 


Garlic Powder 



Margarine 




1/4 tsp(s) 

1/4 tsp(s) 

3 tbsp(s) 

1 tsp(s) 

1/4 cup(s) 


Instructions: 











Tip: 



Calories: 

Fat: 


Protein: 

364 kCal 

22 grams 

20 grams 

23 grams 








Grilled Steak Fajitas 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 12 Fajitas. 


1 Serving = 1 Fajita. 

Ingredients: 

Beef, flank, separable lean and fat, trimmed to 0" fat, choice, raw 


Garlic, raw 


Green Onions 

Olive Oil 

Onions, raw 



18 oz 

1 tbsp(s) 

3 clove(s) 


2 small (3 long) 

1 tbsp(s) 


12 tortilla(s) 


Instructions: 

1. Pierce steak with a fork all over to tenderize. Season steak with cumin, diced garlic, and chopped green onions,. Allow steak to 

rest at room temperature at least 10 minutes before grilling. 

2. In a large grill-safe pan such as a clay Chamba or cast iron skillet combine sliced white onion rings, green and yellow pepper 

rings, and olive oil. Toss well to coat. Place on the BBQ and cook on medium-low heat, tossing occasionally until onions are 

caramelized, about 20 minutes. This could also be cooked inside on the stove as well. 

3. When the onions and peppers are done, set aside to keep warm on the top rack of your grill; raise the flame of the grill to high 

flame. Sear steak 4-6 minutes without moving, turn the steak over and cook a few more minutes until rare or medium rare (well 

done will be too tough). Remove from grill and let it rest a few minutes before cutting. 

4. Cut meat into small cubes and combine with the cooked onions and peppers and serve with tortillas. 


Calories: 

Fat: 


Protein: 

230 kCal 

7 grams 

29 grams 

14 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Instructions: 




Tip: 



Calories: 

Fat: 


Protein: 

65 kCal 

1 grams 

13 grams 

2 grams 








Honey Nut Granola 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Cinnamon 

Honey 


Nuts, almonds unsalted 


Oil, canola 


2 tsp(s) 

1/3 cup(s) 

1 cup(s) 


3 cup(s), dry 

1/3 cup(s) 

1 cup(s), packed 

Instructions: 

Pre-heat oven to 300 degrees. 

Combine the oats, almonds, cinnamon and powdered milk in to large bowl. 

In a saucepan combine the honey and canola oil. Heat until almost boiling and pour over oat mixture and stir well. 

Spread the mixture onto two large baking sheets and bake at 300 degrees for 20 minute, stirring every 5 minutes. 

After the granola had cooled add the raisins. 

Store in airtight container. 

Tip: 

Use Canola oil if possible for this recipe. 


Calories: 

Fat: 


Protein: 

355 kCal 

17 grams 

46 grams 

9 grams 








Mango Nut Bread 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 16 Slices. 



Ingredients: 

Baking Soda 

Cinnamon 




Mangos, raw 


Nuts, coconut meat, raw 

Salt 

Walnuts 

White Sugar 

1 tsp(s) 

1/4 tbsp(s) 


1 cup(s) 

1 cup(s) 


2 tbsp(s) 


1/4 tsp(s) 


1/2 cup(s) 

Instructions: 

1. Preheat oven to 325°. Peel and puree mango in a blender until smooth. 

2. Combine flour, sugar, baking soda, salt and cinnamon in a large bowl. Mix well. Add nuts and coconut and mix to combine. 

3. In a medium bowl, mix egg, melted margarine and puréed mango. Add to the flour mixture and stir until just blended. 

4. Pour batter into a large 9x5 inch loaf pan and bake at 325° for 45-55 minutes, or until a toothpick inserted in the center comes 

out clean. Cool for about 10 minutes. 

5. Remove loaf from pan and let it cool before slicing. 


Calories: 

Fat: 


Protein: 

112 kCal 

3 grams 

20 grams 

3 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Zucchini 

2 spray(s) 



Instructions: 



Tip: 



Calories: 

Fat: 


Protein: 

41 kCal 

1 grams 

8 grams 

3 grams 








Skinny Chicken Enchiladas 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 8 Enchiladas. 


1 Serving = 1 Enchilada. 

Ingredients: 



Chili Powder 

Cilantro 


Garlic, raw 

Green Onions 


Oil, PAM cooking spray, original 

Onions, raw 

Pacific Foods Low Sodium Chicken Broth 

Sauce, LA VICTORIA, Green Salsa Jalapena 

Tomato sauce, no salt added 

Vegetable Oil 


1 cup, shredded 


1/2 tsp(s) 

1/4 cup(s) 

1/2 tsp(s) 

4 clove(s) 


1/2 tsp(s) 

1 spray 


1 cup(s) 

4 tbsp(s) 

2 1/2 cup 

1 tsp(s) 

8 tortilla(s) 

Instructions: 

1. In a medium saucepan, spray PAM and sauté 2 cloves of chopped garlic. Add chili powder, cumin, chicken broth, and tomato 

sauce. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set aside until ready to use. 


3. Heat the vegetable oil in a medium skillet over medium-high heat. Sauté white onions and 2 cloves of chopped garlic until soft, 

about 2 minutes. Add chicken, cilantro, and oregano and cook 4 to 5 minutes. Remove from heat. 


5. Spray a 13 by 9-inch glass baking dish with non-stick spray. Put 1/3 cup chicken mixture into each tortilla and roll it. 

6. Place on baking dish seam side down, top with green salsa and cheese. 

7. Cover with aluminum foil and bake in the oven on the middle rack for 20-25 minutes. Top with green onions. 


Calories: 

Fat: 


Protein: 

294 kCal 

7 grams 

34 grams 

23 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Black Pepper 


Cilantro 



Garlic Powder 

Ground Turkey 


1 cup(s) 

1/4 tsp(s) 


1/2 cup(s) 

1/3 cup(s) 

1 tsp(s) 

1 tsp(s) 

8 oz 

4 oz 

Instructions: 








Calories: 

Fat: 


Protein: 

410 kCal 

16 grams 

36 grams 

29 grams 








Skinny Mexican Shrimp Cobb Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Avocado 


Cheese, monterey, low fat 

Chili Powder 

Cilantro 

Corn, yellow 



Onions, raw 


Shrimp, Raw 

Tomatoes 

1 avocado 

15 oz 

1 cup, diced 

1 tbsp(s) 

2 tbsp(s) 

1 cup(s) 

1 large (8-1/4 long) 

2 fl oz 



16 oz 


Instructions: 

1. Rinse shrimp, peel and chop into large chunks. Steam shrimp for 10 minutes. Let cool. 

2. Toss cooked shrimp with chili powder and half of fresh lime juice. 

3. Combine drained beans, corn, onion, diced cilantro, and remaining lime juice. 

4.In a large glass trifle dish or clear bowl, layer salad ingredients starting with the lettuce, black bean mixture, chopped cucumber, 

tomatoes, diced avocado, cheese and shrimp on top. 


Calories: 

Fat: 


Protein: 

216 kCal 

7 grams 

24 grams 

16 grams 








Slow Cooked Pork Carnitas 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Bay Leaf 

Chipolte Pepper 


Garlic Powder 

Garlic, raw 

Peppers, hot chili, green, raw 

Pork, fresh, shoulder, arm picnic, separable lean only, raw 

Soup, SWANSON Chicken Broth 99% Fat Free 

2 Bay Leaf 

2 oz 

1 tsp(s) 

1 tsp(s) 

6 clove(s) 

2 pepper 

2 1/2 lb 

3/4 cup(s) 

Instructions: 

1. In a medium sauté pan on medium-high heat, brown pork on all sides for about 10 minutes. Remove from heat and allow to 

cool. 

2. Cut garlic into slivers. 

3. Using a sharp knife, insert blade into pork, cutting small holes and insert garlic slivers. Season pork generously with cumin and 

garlic powder all over. 

4. Pour chicken broth in the crockpot, add bay leaves, hot peppers and chipotle peppers. Place pork in crock pot and cover. Cook 

low for 8 hours. After 8 hours, shred pork using two forks and combine well with the juices that accumulated at the bottom. 

Remove bay leaves and adjust cumin (you will probably need to add more). Let it cook another 15-30 minutes. 


Calories: 

Fat: 


Protein: 

210 kCal 

9 grams 

2 grams 

29 grams 








Southwestern Black Bean Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Avocado 


Cilantro 


without salt 

Green Onions 


Olive Oil 

Onions, raw 

Tomatoes 

1 avocado 

15 oz 

1 tbsp(s) 



1 lime yields 

3 tbsp(s) 



Instructions: 

1. Combine beans, corn, chopped tomato, onion, chopped green onion, and chopped cilantro. Mix with lime juice and olive oil. 

Marinate in the refrigerator 30 minutes. Add chopped avocado before serving. 


Calories: 

Fat: 


Protein: 

127 kCal 

6 grams 

16 grams 

4 grams 




Sodium: 4 mgs 




Taco Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Chili Powder 


Ground Turkey 



2 cup(s) 

1/2 cup(s) 

2 cup(s) 

1 tbsp(s) 

1 tbsp(s) 

1 1/2 lb 



Instructions: 







Tip: 



Calories: 

Fat: 


Protein: 

469 kCal 

18 grams 

30 grams 

48 grams 








Turkey Taco Lettuce Wraps 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 8 Lettuce Wraps. 


1 Serving = 1 Lettuce Wraps. 

Ingredients: 

Chili Powder 


Garlic, raw 



Ground Turkey 


Onions, raw 

Paprika 


Water 

1 tsp(s) 

1 tsp(s) 

1 tsp(s) 

2 tbsp(s) 

1/2 tsp(s) 

1 lb 

8 leaves 

3 1/2 tbsp(s) chopped 

1 tsp(s) 

4 oz 

3/4 cup(s) 

Instructions: 

1. Brown turkey in a large skillet. When no longer pink add dry seasoning and mix well. Add onion, chopped garlic, chopped 

pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes. 

2. Wash and dry the lettuce. Place meat in the center of leaf and roll. 


Calories: 

Fat: 


Protein: 

94 kCal 

5 grams 

2 grams 

10 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 



Amount 









Amount 

Beef, flank, separable lean and fat, trimmed to 0" fat, choice, raw 18 oz 




Amount 



Amount 

Corn, yellow 1 cup(s) 





Rice, brown, long-grain, raw 1 cup(s) 


Amount 


Cheese, mexican, queso asadero 1/2 oz 

Cheese, monterey, low fat 1 cup, diced 


Cream, sour, reduced fat, cultured 0.83 cup(s) 






Low Fat Cheddar or Colby Cheese 1 cup(s), shredded 

Milk, dry, whole, with added vitamin D 1 cup(s) 



Yoplait Yo-Plus Light- Key Lime Pie 1 serving(s) 


Amount 



Margarine-like spread, SMART BALANCE Light Buttery Spread 2 tbsp(s) 






Shopping List 

Page: 2 

Date: 2/15/2019 



Amount 

Oil, PAM cooking spray, original 1 spray 



Vegetable Oil 4 tsp(s) 



Amount 



Amount 





Grapefruit 1/2 cup(s) sections, with juice 

Grapefruit, raw, pink and red, Florida 1 1/2 cup(s) sections, with juice 

Lime juice, raw 2 fl oz 

Lime juice, raw 3 1/2 lime yields 

Lime juice, raw 1 tbsp(s) 


Limes, raw 1 fruit (2 dia) 




Raisins, seedless 1 cup(s), packed 



Amount 



Black Beans Cooked without salt 2 can(s) 






Amount 

Amys Kitchen - Organic Light in Sodium Refried Black Beans 1/2 serving(s) 

Amys Kitchen - Organic Light in Sodium Traditional Refried Beans 1 serving(s) 


Amount 

Nuts, almonds unsalted 1 cup(s), sliced 

Nuts, coconut meat, raw 1/4 cup(s), shredded 



Amount 


packed 20/lb) 




Shopping List 

Page: 3 

Date: 2/15/2019 




Amount 

Pork, fresh, shoulder, arm picnic, separable lean only, raw 2 1/2 lb 


Food (Snacks) 

Amount 

Chicken Breast (Roasted, Skinless) 2 breast, bone and skin removed 



Chicken Breast Prepared, low sodium 6 oz 




Amount 

Chorizo, pork and beef 2 oz 

Amount 



Amount 

Hot Salsa 1/2 tbsp(s) 

Hunts Tomato Sauce - No Salt Added 1/2 cup(s) 

Pacific Foods Low Sodium Chicken Broth 1 cup(s) 



Sauce, LA VICTORIA, Green Salsa Jalapena 4 tbsp(s) 

Soup, chicken broth, low sodium, canned 4 cup 

Soup, SWANSON Chicken Broth 99% Fat Free 3/4 cup(s) 


Amount 













Ground Oregano 1 tsp(s) 


Salt 1 tsp(s) 

Vinegar, red wine 1 tbsp(s) 

Food (Sweets) 



Amount 



Shopping List 

Page: 4 

Date: 2/15/2019 


Food (Sweets) 


Amount 

Mrs Butterworths Sugar Free Syrup 1 tbsp(s) 


Amount 




Celery, raw 2 stalk(s), small (5 long) 

Chipolte Pepper 2 oz 



Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt 4 cup(s) 


Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt 1 package (10 oz) yields 

Cucumber, peeled, raw 1 large (8-1/4 long) 




Green Bell Pepper 3 medium (approx 2-3/4 long, 2-1/2 dia) 

Green Bell Pepper 2 tbsp(s) 

Green Onions 1 1/2 cup(s), chopped 


Green Onions 2 small (3 long) 


Lettuce, iceberg (includes crisphead types), raw 2 cup(s), shredded or chopped 

Lettuce, iceberg (includes crisphead types), raw 8 leaves 




Onions, raw 5 1/2 tbsp(s) chopped 

Peppers, hot chili, green, raw 2 pepper 







Tomato sauce, no salt added 2 1/2 cup 











Page: 

Date: 

1 

2/15/2019 

Nutrient 


# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 58.9 g - - - 






Iron, Fe 7.7 mg 8 mg 45 mg 96.7% 


Vitamin A, RAE 312.2 700 3000 44.6% 


Zinc, Zn 5.5 mg 11 mg 40 mg 50.3% 













mg_ATE 







Thiamin 0.9 mg 1 mg - 89.5% 


Niacin 12 mg 14 mg 35 mg 85.4% 








Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 


22:1 t 0 g - - - 


18:2 t,t 0 g - - - 

18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

18:3i 0 g - - - 

21:5 0 g - - - 

22:4 0 g - - - 






Lysine 3.4 g - - - 





Valine 2.4 g - - - 








Serine 2.2 g - - - 











Starch 3.7 g - - - 






Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 






Water 754.4 g 4 g - - 

Adjusted Protein 0 g - - - 


Energy 3481.7 kj - - - 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 



dairy foods. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 



legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 







0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

4 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 





and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




1000 Calorie Meal Plan (14 days) 


Page: 

Date: 

1 





Fat: 25.9% 

Fat: 29 grams 










45.6% 

28.5% 

25.9% 

Legend 

Protein 

Carbohydrates 

Fat 

This particular plan is very low in calories. This plan is most beneficial for a female between 5 feet and 5 foot 3 inches who is 

wanting to lose weight. The plan is high in fiber and balanced between carbohydrates, protein and fat. It is also moderately low in 

sodium. Use these menus as a start up guide, monitoring portions and the mix of food choices per meal. Note the emphasis on 

plant foods, and smaller fat servings. After 2 weeks, spice-up your diet with more food variety and meal flexibility. Never eat 

fewer than 1000 calories a day. It may lead to bingeing as well as a metabolic slowdown. Remember, your goal is to consume no 

more than 30% of your total calories from fat over several days, not in individual foods or in one meal. Because there are so few 

calories in this plan it is important to take a multi-vitamin daily. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 



+Bran Muffins 

Snack (10:00 AM): 


skim)) 

Lunch (12:00 PM): 

Snacks, pretzels, hard, plain, salted 



+Spicy Chicken 

Boiled Spinach w/ Salt (Spinach, cooked, boiled, drained, with salt) 

Cooked Carrots w/ Salt (Carrots, cooked, boiled, drained, with salt) 


Bananas, raw 



Fat: 21 grams 






1 tbsp(s) 

1 serving(s) 

1/2 cup(s) 

1/2 oz 

1 serving(s) 

1 serving(s) 

1/2 cup(s) 











Page: 

Date: 

2 

2/15/2019 

Day 2: 




Nonfat Milk (Milk, nonfat, fluid, without added vitamin A (fat free or 

skim)) 

Snack (10:00 AM): 

Peaches, raw 

Lunch (12:00 PM): 


+Bean Burrito 



Garden Salad 

Light Ranch Dressing (Salad dressing, KRAFT LIGHT DONE 

RIGHT! Ranch Dressing) 


+Meatloaf 

Squash and/or Zucchini (Squash, summer, zucchini, includes skin, 

cooked, boiled, drained, with salt) 



Fat: 20 grams 






1 cup(s) 

1 cup(s) 


1 serving(s) 

1 serving(s) 

3 tbsp(s) 

1 cup(s) 

1 tbsp(s) 

1/2 cup(s) 

1 serving(s) 










Page: 

Date: 

3 

2/15/2019 

Day 3: 


Syrup (Syrups, table blends, pancake, reduced-calorie) 


Snack (10:00 AM): 

Nonfat Milk (Milk, nonfat, fluid, without added vitamin A (fat free or 

skim)) 

Lunch (12:00 PM): 




Pears, raw 


+Roasted Chicken 

Frozen Mixed Vegetables - Cooked (Vegetables, mixed, frozen, 

cooked, boiled, drained, with salt) 


Garden Salad 



Fat: 17 grams 






1 tsp(s) 

1 serving(s) 

1/2 cup(s) 

2 slice, thin/small 

1 serving(s) 

1/2 pear(s), small (approx 3 per lb) 

1 serving(s) 

1/3 cup(s) 

1 tsp(s) 

1/2 cup(s) 









Page: 

Date: 

4 

2/15/2019 

Day 4: 



skim)) 


Total Raisin Bran (Cereals ready-to-eat, GENERAL MILLS, TOTAL 

Raisin Bran) 

Snack (10:00 AM): 


Lunch (12:00 PM): 

Crackers, saltines (includes oyster, soda, soup) 

Chicken breast, fat-free, mesquite flavor, sliced 

Vinegar and Oil (Salad dressing, home recipe, vinegar and oil) 

Garden Salad 






Cooked Carrots w/ Salt (Carrots, cooked, boiled, drained, with salt) 


Fish, salmon, Atlantic, wild, cooked, dry heat 



Fat: 37 grams 






1 cup(s) 

1/2 cup(s) 

1/2 cup(s) 


4 cracker(s) 

4 oz 

1 1/2 tbsp(s) 

2 cup(s) 

4 cracker(s) 

1 oz 

1/2 cup(s) 


1 roll (1 oz) 

4 oz 









Page: 

Date: 

5 

2/15/2019 

Day 5: 



skim)) 


Snack (10:00 AM): 

Tangerines, (mandarin oranges), raw 

Lunch (12:00 PM): 




Garden Salad 


Pork, fresh, loin, center rib (chops), boneless, separable lean and 

fat, cooked, braised 

Broccoli, cooked, boiled, drained, with salt 

Red Potatoes (Potatoes, red, flesh and skin, baked) 





Fat: 28 grams 






1/2 cup(s) 

1 large 


1 serving(s) 

1 tbsp(s) 

1 cup(s) 

2 1/4 oz 






1/2 potato small (1-3/4 to 2-1/2 dia) 






Page: 

Date: 

6 

2/15/2019 

Day 6: 


Grapes (Grapes, red or green (european type varieties, such as, 

Thompson seedless), raw) 



Snack (10:00 AM): 


skim)) 

Lunch (12:00 PM): 







skim)) 


Fish, cod, Atlantic, cooked, dry heat 

Potatoes, au gratin, home-prepared from recipe using butter 

Boiled Spinach without salt (Spinach, frozen, chopped or leaf, 

cooked, boiled, drained, without salt) 


Watermelon, raw 



Fat: 32 grams 






1/2 cup(s), seedless 

1 slice(s) 

1 tbsp(s) 

1 cup(s) 

1 oz 

2 tbsp(s) 

1 serving(s) 

1/2 cup(s) 

4 oz 

1/2 cup(s) 

1/2 cup(s) 





1/2 wedge (approx 1/16 of melon) 





Page: 

Date: 

7 

2/15/2019 

Day 7: 


Bagels, plain, enriched, with calcium propionate (includes onion, 

poppy, sesame) 


skim)) 

Light Cream Cheese (cream cheese, light) 

Lunch (12:00 PM): 


Celery, raw 

Soup, tomato, canned, prepared with equal volume low fat (2%) 

milk 




Margarine without Salt (Margarine, regular, unspecified oils, without 

added salt) 




Bananas, raw 


skim)) 



Fat: 19 grams 






1/2 small bagel (3" dia) 

1 cup(s) 

1 tbsp(s) 

2 cracker(s) 

4 strip(s) (4 long each) 


2 tsp(s) 

1 tsp(s) 





1 serving(s) 


1 extra small (less than 6 long) 

1 cup(s) 





Page: 

Date: 

8 

2/15/2019 

Day 8: 



skim)) 


KELLOGGS Eggo Lowfat Nutri-Grain Waffles 

Syrup (Syrups, table blends, pancake, reduced-calorie) 

Lunch (12:00 PM): 



Crackers, wheat, regular 



1 cup(s) 

1/4 cup(s) 

1 waffle(s), round (4 dia each) (include 

frozen) 

1 tbsp(s) 

1 serving(s) 

2 leaf(s) 

4 cracker(s) 

1 serving(s) 


+Caesar Salad 


Peaches, raw 

Cheese, cottage, creamed, large or small curd 



Fat: 29 grams 






1 serving(s) 





1 small (2 dia) (approx 5 per lb) 

1/4 cup(s), large curd (not packed) 





Page: 

Date: 

9 

2/15/2019 

Day 9: 


Oatmeal, quick 

Yogurt, fruit, low fat, 9 grams protein per 8 ounce 

Margarine-like, vegetable oil spread, fat-free, tub 

Lunch (12:00 PM): 

Crackers, wheat, regular 

Lentils, boiled 

Soup, chicken vegetable, chunky, canned, ready-to-serve 


Peaches, raw 


Margarine-like, vegetable oil spread, fat-free, tub 

Garden Salad 

Italian Salad Dressing (SALAD DRESSING, COMMERCIAL, 

ITALIAN (REGULAR)) 

+Grilled Tuna 

3/4 cup(s) 

1 container (8 oz per container) 

1 tsp(s) 

3 cracker(s) 

1/4 cup(s) 


1 small (2 dia) (approx 5 per lb) 

1 tsp(s) 

1 cup(s) 

2 tsp(s) 

1 serving(s) 

Potatoes, baked, flesh, with salt 1/2 potato (2-1/3" x 4-3/4") 



Fat: 20 grams 














Page: 

Date: 

10 

2/15/2019 

Day 10: 




skim)) 

Bread, reduced-calorie, wheat 

Lunch (12:00 PM): 


skim)) 

+Tuna Salad Sandwich 




+Seasoned Pork Chops 

Garden Salad 

Salad dressing, french dressing, reduced fat 



Fat: 31 grams 






1 large 

1/2 cup(s) 

1 slice 

1 cup(s) 

1 serving(s) 


1 serving(s) 

1 cup(s) 

1 tsp(s) 









Page: 

Date: 

11 

2/15/2019 

Day 11: 



Lunch (12:00 PM): 


+Cream of Broccoli Soup 




Margarine (Margarine, soft, soybean (hydrogenate and regular), 

without salt) 


Garden Salad 



Fat: 52 grams 






1 serving(s) 

4 cracker(s) 

1 serving(s) 

1 serving(s) 

1/2 small 

1 tsp(s) 

2 tsp(s) 

2 cup(s) 









Page: 

Date: 

12 

2/15/2019 

Day 12: 



Cheerios (CEREAL, RTE, CHEERIOS: MULTIGRAIN, GENERAL 

MILLS) 


skim)) 

Lunch (12:00 PM): 

Crackers, whole-wheat 

+Potato Leek Soup 


Top Sirloin, Lean (BEEF, LOIN, TOP SIRLOIN STEAK, LEAN, 1/4 

TRIM, BROILED) 

Peas, green, cooked, boiled, drained, with salt 





skim)) 

Kiwifruit, green, raw 



Fat: 16 grams 







1 cup(s) 

1 cup(s) 

6 cracker(s) 

1 serving(s) 

3 oz 

1/2 cup(s) 



1 cup(s) 





1 fruit without skin, medium 





Page: 

Date: 

13 

2/15/2019 

Day 13: 



skim)) 

English Muffins (English muffins, plain, toasted, enriched, with 

calcium propionate (includes sourdough)) 


Lunch (12:00 PM): 

+Spicy Chicken 



+Beef Stroganoff 

Italian Salad Dressing (SALAD DRESSING, COMMERCIAL, 

ITALIAN (REGULAR)) 

Garden Salad 


Fruit salad, (peach and pear and apricot and pineapple and cherry), 

canned, light syrup, solids and liquids 



Fat: 32 grams 






3/4 cup(s) 

1 muffin 

1 tbsp(s) 


1 serving(s) 


1 tbsp(s) 

1 cup(s) 

1/2 cup(s) 









Page: 

Date: 

14 

2/15/2019 

Day 14: 




Green Bell Pepper (Peppers, sweet, green, raw) 

+Cheese Omelet 

Lunch (12:00 PM): 

Chicken breast, fat-free, mesquite flavor, sliced 

+Caesar Salad 




+Fish Tacos 




skim)) 



Fat: 57 grams 






1 slice(s) 

1 oz 

1 tsp(s) 

1 serving(s) 

2 oz 

1 serving(s) 


1 serving(s) 

1 tbsp(s) 

3/4 cup(s) 









Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 


Peanut butter, smooth style, with salt 1 tbsp(s) 94.1 8.1 3.1 4 1.7 0 1 73.4 



Snack (10:00 AM): 



Lunch (12:00 PM): 

1/2 cup(s) 41.7 0.1 6.1 4.1 0.1 2.4 0 51.4 


42 0 6 4 0 2 0 51 

Snacks, pretzels, hard, plain, salted 1/2 oz 53.9 0.4 11.3 1.5 0.1 0 0.4 192.4 




+Spicy Chicken 1 serving(s) 274.3 6.2 1.1 50.3 1.4 151 0.3 274.8 

Boiled Spinach w/ Salt (Spinach, cooked, 1/2 cup(s) 20.7 0.2 3.4 2.7 0 0 2.2 275.4 

boiled, drained, with salt) 

Cooked Carrots w/ Salt (Carrots, cooked, 1/2 cup(s) slices 27.3 0.1 6.4 0.6 0 0 2.3 235.6 





long) 








Page: 

Date: 

2 

2/15/2019 

Day 2: 


Oatmeal (Cereals, oats, regular and quick 



Nonfat Milk (Milk, nonfat, fluid, without 

added vitamin A (fat free or skim)) 

Snack (10:00 AM): 


Sodium 


1 cup(s) 166.1 3.6 28.1 5.9 0.7 0 4 166.1 

1 cup(s) 83.3 0.2 12.2 8.3 0.1 4.9 0 102.9 


Peaches, raw 1 medium (2-1/2 dia) 



Lunch (12:00 PM): 

249 4 40 14 1 5 4 269 

38.2 0.2 9.3 0.9 0 0 1.5 0 

38 0 9 1 0 0 1 0 







Light Ranch Dressing (Salad dressing, 

1 tbsp(s) 38.4 3.4 1.6 0.2 0.3 4.2 0.1 151.4 

KRAFT LIGHT DONE RIGHT! Ranch 

Dressing) 


1/2 cup(s) 108.2 0.9 22.4 2.5 0.2 0 1.8 4.9 

cooked) 

+Meatloaf 1 serving(s) 186.3 5.7 8.9 23.5 2.4 55.3 1.1 137.5 

Squash and/or Zucchini (Squash, 

1/2 cup(s) slices 13.5 0.3 2.4 1 0.1 0 0.9 215.1 

summer, zucchini, includes skin, cooked, 


352 10 36 28 3 59 4 512 


996 150 57 5 64 22 1929 







Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 


Syrup (Syrups, table blends, pancake, 

1 tsp(s) 8.2 0 2.2 0 0 0 0 8.9 

reduced-calorie) 



Snack (10:00 AM): 


1/2 cup(s) 41.7 0.1 6.1 4.1 0.1 2.4 0 51.4 



Lunch (12:00 PM): 


2 slice, thin/small 6.3 0.1 1.4 0.3 0 0 0.3 2.7 





Pears, raw 1/2 pear(s), small 




40.3 0.1 10.7 0.3 0 0 2.2 0.7 

40 0 11 0 0 0 2 1 

+Roasted Chicken 1 serving(s) 471.8 6.3 52.9 51.4 1.4 151 0.3 764.8 

Frozen Mixed Vegetables - Cooked 

1/3 cup(s) 36 0.1 7.9 1.7 0 0 2.6 162.8 

(Vegetables, mixed, frozen, cooked, 


Lemon juice, raw 1 tsp(s) 1.3 0 0.4 0 0 0 0 0.1 

Garden Salad 1/2 cup(s) 2.8 0 0.6 0.2 0 0 0.3 1.7 

512 6 62 53 1 151 3 929 


1006 132 84 4 215 8 1766 







Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 



1 cup(s) 83.3 0.2 12.2 8.3 0.1 4.9 0 102.9 



Total Raisin Bran (Cereals ready-to-eat, 

1/2 cup(s) 85 0.5 21 1.5 0.1 0 2.5 119.9 

GENERAL MILLS, TOTAL Raisin Bran) 


Snack (10:00 AM): 



Lunch (12:00 PM): 

Crackers, saltines (includes oyster, soda, 

4 cracker(s) 50.5 1.1 8.9 1.1 0.2 0 0.3 133.9 

soup) 

Chicken breast, fat-free, mesquite flavor, 

4 oz 90.7 0.4 2.6 19.1 0.1 40.8 0 1179.4 

sliced 

Vinegar and Oil (Salad dressing, home 

1 1/2 tbsp(s) 107.8 12 0.6 0 2.2 0 0 0.2 

recipe, vinegar and oil) 





4 cracker(s) 50.5 1.1 8.9 1.1 0.2 0 0.3 133.9 

soup) 

Cheese, cheddar 1 oz 114.3 9.4 0.4 7.1 6 29.8 0 176.1 




Cooked Carrots w/ Salt (Carrots, cooked, 1/2 cup(s) slices 27.3 0.1 6.4 0.6 0 0 2.3 235.6 



Fish, salmon, Atlantic, wild, cooked, dry 

4 oz 206.3 9.2 0 28.8 1.4 80.5 0 63.5 

heat 

330 11 23 34 2 80 5 407 


989 96 74 11 156 13 2261 







Page: 

Date: 

5 

2/15/2019 


Day 5: 







Snack (10:00 AM): 

Tangerines, (mandarin oranges), raw 1 small (2-1/4 dia) 37.1 0.2 9.3 0.6 0 0 1.3 1.4 


Lunch (12:00 PM): 



1 tbsp(s) 38.4 3.4 1.6 0.2 0.3 4.2 0.1 151.4 


Dressing) 




Pork, fresh, loin, center rib (chops), 

2 1/4 oz 162.6 10.1 0 16.8 3.9 46.5 0 25.5 

boneless, separable lean and fat, cooked, 

braised 

Broccoli, cooked, boiled, drained, with salt 3/4 cup(s), chopped 40.9 0.5 8.4 2.8 0.1 0 3.9 306.5 

Red Potatoes (Potatoes, red, flesh and 

1/2 potato small (1-3/4 61.4 0.1 13.5 1.6 0 0 1.2 8.3 

skin, baked) 

to 2-1/2 dia) 












Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 


Grapes (Grapes, red or green (european 

1/2 cup(s), seedless 55.2 0.1 14.5 0.6 0 0 0.7 1.6 

type varieties, such as, Thompson 

seedless), raw) 

Bread, whole-wheat, commercially 

1 slice(s) 76.5 1 12.8 4.1 0.2 0 2.3 145.8 

prepared, toasted 



Snack (10:00 AM): 



Lunch (12:00 PM): 

1 cup(s) 83.3 0.2 12.2 8.3 0.1 4.9 0 102.9 


83 0 12 8 0 5 0 103 



2 tbsp(s) 76.8 6.8 3.2 0.4 0.6 8.4 0.2 302.7 


Dressing) 








Fish, cod, Atlantic, cooked, dry heat 4 oz 119 1 0 25.9 0.2 62.3 0 88.4 

Potatoes, au gratin, home-prepared from 

1/2 cup(s) 161.7 9.3 13.8 6.2 5.8 28.2 2.2 530.4 

recipe using butter 

Boiled Spinach without salt (Spinach, 

1/2 cup(s) 32.3 0.8 4.6 3.8 0.1 0 3.5 92.1 

frozen, chopped or leaf, cooked, boiled, 







Page: 

Date: 

7 

2/15/2019 

Day 6: 



Sodium 


Watermelon, raw 1/2 wedge (approx 1/16 42.9 0.2 10.8 0.9 0 0 0.6 1.4 

of melon) 








Page: 

Date: 

8 

2/15/2019 

Day 7: 



Sodium 


Bagels, plain, enriched, with calcium 

1/2 small bagel (3" dia) 88.7 0.6 17.4 3.5 0.1 0 0.8 154.6 

propionate (includes onion, poppy, 

sesame) 


1 cup(s) 83.3 0.2 12.2 8.3 0.1 4.9 0 102.9 


Light Cream Cheese (cream cheese, light) 1 tbsp(s) 11.2 0.8 0.3 0.5 0.6 2.4 0 24 


Lunch (12:00 PM): 


2 cracker(s) 25.3 0.5 4.5 0.6 0.1 0 0.2 67 

soup) 

Celery, raw 4 strip(s) (4 long 

2.6 0 0.5 0.1 0 0 0.3 12.8 

each) 

Soup, tomato, canned, prepared with 

1 cup(s) (8 fl oz) 136.4 3.2 22.2 6.2 1.7 9.9 1.5 719.2 

equal volume low fat (2%) milk 


2 tsp(s) 25.6 2.3 1 0.1 0.2 2.8 0 100.9 


Dressing) 



Margarine without Salt (Margarine, 

1 tsp(s) 33.6 3.8 0 0 0.7 0 0 0.1 

regular, unspecified oils, without added 

salt) 

+Chicken and Veggie Stir-Fry 1 serving(s) 357.1 6.3 49.3 24.8 1.1 54.4 3.5 824.3 




Bananas, raw 1 extra small (less 72.1 0.3 18.5 0.9 0.1 0 2.1 0.8 

than 6 long) 


1 cup(s) 83.3 0.2 12.2 8.3 0.1 4.9 0 102.9 









Page: 

Date: 

9 

2/15/2019 


Day 8: 




1 cup(s) 83.3 0.2 12.2 8.3 0.1 4.9 0 102.9 




1 waffle(s), round (4 71 1.1 14.1 2.2 0.2 0 1.3 214.9 

Waffles 


frozen) 


1 tbsp(s) 24.8 0 6.7 0 0 0 0 26.7 



Lunch (12:00 PM): 


Lettuce, green leaf, raw 2 leaf(s) 3 0 0.6 0.3 0 0 0.3 5.6 

Crackers, wheat, regular 4 cracker(s) 36.5 1.4 5.4 0.7 0.2 0 0.3 73.4 






92.5 0.6 18.1 3.8 0.2 0 0.8 208 

sourdough) 

2-1/2 x 1-3/4) 




Peaches, raw 1 small (2 dia) 

30.8 0.2 7.5 0.7 0 0 1.2 0 


Cheese, cottage, creamed, large or small 1/4 cup(s), large curd 51.4 2.3 1.8 5.8 0.9 8.9 0 191.1 

curd 

(not packed) 








Page: 

Date: 

10 

2/15/2019 

Day 9: 



Sodium 


Oatmeal, quick 3/4 cup(s) 108.8 1.7 19 4.6 0.3 0 3 1.5 

Yogurt, fruit, low fat, 9 grams protein per 8 

1 container (8 oz per 224.7 2.6 42.3 9 1.7 11.4 0 120.3 

ounce 

container) 

Margarine-like, vegetable oil spread, 

1 tsp(s) 2.1 0.1 0.2 0 0.1 0 0 28.2 

fat-free, tub 


Lunch (12:00 PM): 

Crackers, wheat, regular 3 cracker(s) 27.4 1 4 0.5 0.2 0 0.2 55.1 

Lentils, boiled 1/4 cup(s) 57.5 0.2 10 4.5 0 0 3.9 N/A 

Soup, chicken vegetable, chunky, canned, 

1 cup(s) (8 fl oz) 165.6 4.8 18.9 12.3 1.4 16.8 N/A 832.8 





30.8 0.2 7.5 0.7 0 0 1.2 0 





1 tsp(s) 2.1 0.1 0.2 0 0.1 0 0 28.2 

fat-free, tub 


Italian Salad Dressing (SALAD 

2 tsp(s) 59.4 6.6 0.5 0 0.5 6.4 0 150 

DRESSING, COMMERCIAL, ITALIAN 

(REGULAR)) 


Potatoes, baked, flesh, with salt 1/2 potato (2-1/3" x 

72.5 0.1 16.8 1.5 0 0 1.2 188 

4-3/4") 








Page: 

Date: 

11 

2/15/2019 

Day 10: 



Sodium 





Bread, reduced-calorie, wheat 1 slice 45.5 0.5 10 2.1 0.1 0 2.8 117.5 


Lunch (12:00 PM): 


1 cup(s) 83.3 0.2 12.2 8.3 0.1 4.9 0 102.9 


+Tuna Salad Sandwich 1 serving(s) 311.2 7.6 30.6 29.3 1.4 30.8 4.3 552.2 







55.1 0.2 14.6 0.3 0 0 2.5 1.1 

55 0 15 0 0 0 3 1 

+Seasoned Pork Chops 1 serving(s) 329.3 15.9 13.7 31.3 5.8 87 2 477.5 


Salad dressing, french dressing, reduced 

fat 

1 tsp(s) 11.8 0.6 1.7 0 0 0 0.1 42 




347 17 16 32 6 87 3 523 

961 91 82 9 337 12 1410 





Page: 

Date: 

12 

2/15/2019 

Day 11: 



Sodium 


+Banana and Strawberry Shake 1 serving(s) 225.6 0.8 44.6 12.5 0.3 4.9 3.7 147.5 


Lunch (12:00 PM): 


4 cracker(s) 50.5 1.1 8.9 1.1 0.2 0 0.3 133.9 

soup) 

+Cream of Broccoli Soup 1 serving(s) 91.1 0.3 15.7 7.5 0.1 2.2 2.3 326.6 



+Fillet Mignon 1 serving(s) 515.3 41.5 2.6 31 16.2 120.8 0.7 173.3 


1/2 small 27 0 6.2 0.6 0 0 1 10.8 

without salt 

Margarine (Margarine, soft, soybean 

1 tsp(s) 33.7 3.8 0 0 0.6 0 0 1.3 

(hydrogenate and regular), without salt) 

Salad dressing, sesame seed dressing, 

2 tsp(s) 44.3 4.5 0.9 0.3 0.6 0 0.1 100 

regular 


631 50 12 33 17 121 3 292 


999 81 54 18 128 9 900 







Page: 

Date: 

13 

2/15/2019 

Day 12: 



Sodium 



Cheerios (CEREAL, RTE, CHEERIOS: 

1 cup(s) 113.7 1.2 23.3 2.6 N/A 0 1.7 193.4 

MULTIGRAIN, GENERAL MILLS) 


1 cup(s) 83.3 0.2 12.2 8.3 0.1 4.9 0 102.9 



Lunch (12:00 PM): 

Crackers, whole-wheat 6 cracker(s) 102.5 3.4 16.7 2.5 0.5 0 2.5 145 

+Potato Leek Soup 1 serving(s) 162.7 2 30.2 6.9 0.7 2.7 3.3 278.1 



Top Sirloin, Lean (BEEF, LOIN, TOP 

3 oz 158.2 5.7 0 25 2.2 61.5 0 48.1 

SIRLOIN STEAK, LEAN, 1/4 TRIM, 

BROILED) 

Peas, green, cooked, boiled, drained, with 1/2 cup(s) 67.2 0.2 12.5 4.3 0 0 4.4 191.2 

salt 

+Glazed Carrots 1/2 serving(s) 36 0.8 7.1 0.5 0.2 0 1.6 56.9 

Wheat Rolls (Rolls, dinner, whole-wheat) 1 medium (2-1/2 dia) 95.8 1.7 18.4 3.1 0.3 0 2.7 172.1 




1 cup(s) 83.3 0.2 12.2 8.3 0.1 4.9 0 102.9 


Kiwifruit, green, raw 1 fruit without skin, 46.4 0.4 11.1 0.9 0 0 2.3 2.3 

medium 








Page: 

Date: 

14 

2/15/2019 

Day 13: 



Sodium 




English Muffins (English muffins, plain, 

1 muffin 140.4 1.1 27.4 5.4 0.3 0 1.5 248 

toasted, enriched, with calcium propionate 

(includes sourdough)) 



Lunch (12:00 PM): 

+Spicy Chicken 1/2 serving(s) 137.2 3.1 0.5 25.2 0.7 75.5 0.1 137.4 

+Garlic Mashed Potatoes 1 serving(s) 208 1.9 41.7 6.1 1.1 5.1 3.6 80.1 



+Beef Stroganoff 1/2 serving(s) 200.5 7.8 16.4 15.3 3 53.5 0.9 80.4 


1 tbsp(s) 89.1 9.9 0.7 0 0.7 9.6 0 225.1 


(REGULAR)) 




Fruit salad, (peach and pear and apricot 

1/2 cup(s) 73.1 0.1 19.1 0.4 0 0 1.3 7.6 

and pineapple and cherry), canned, light 

syrup, solids and liquids 

73 0 19 0 0 0 1 8 


1010 119 63 8 147 9 933 







Page: 

Date: 

15 

2/15/2019 

Day 14: 



Sodium 



1 slice(s) 76.5 1 12.8 4.1 0.2 0 2.3 145.8 


Mushrooms, white, raw 1 oz 6.2 0.1 0.9 0.9 0 0 0.3 1.4 

Green Bell Pepper (Peppers, sweet, 

1 tsp(s) 0.6 0 0.1 0 0 0 0.1 0.1 

green, raw) 

+Cheese Omelet 1 serving(s) 279.2 25.3 0.8 12.7 14.6 246.4 0 239.7 


Lunch (12:00 PM): 


2 oz 45.4 0.2 1.3 9.5 0.1 20.4 0 589.7 

sliced 




Orange (Oranges, raw, Florida) 1 fruit (2-5/8 dia) 64.9 0.3 16.3 1 0 0 3.4 0 










3/4 cup(s) 62.5 0.1 9.1 6.2 0.1 3.7 0 77.2 



62 0 9 6 0 4 0 77 

1001 66 59 21 323 11 1729 




1000 Calorie Meal Plan (14 days) with Micronutrient 

Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 


Peanut butter, smooth style, with salt 1 tbsp(s) 1.5 0.3 0 0.5 6.9 0.9 24.6 103.8 



Snack (10:00 AM): 



Lunch (12:00 PM): 

1/2 cup(s) 6.2 0 74.7 0.5 149.4 3.8 13.5 191.1 


6 0 75 1 149 4 13 191 

Snacks, pretzels, hard, plain, salted 1/2 oz 0.4 0.7 0 0.2 2.6 0.9 4.1 19.3 




+Spicy Chicken 1 serving(s) 0.1 1.2 24.9 1.4 17 75.8 63.9 896.4 

Boiled Spinach w/ Salt (Spinach, cooked, 1/2 cup(s) 0.4 3.2 471.6 0.7 122.4 1.3 78.3 419.4 


Cooked Carrots w/ Salt (Carrots, cooked, 1/2 cup(s) slices 2.7 0.3 664.6 0.2 23.4 0.5 7.8 183.3 





long) 








Information 

Page: 

Date: 

2 

2/15/2019 

Day 2: 


Oatmeal (Cereals, oats, regular and quick 





Snack (10:00 AM): 


Pot.(K) 


1 cup(s) 0.6 2.1 0 2.3 21.1 12.6 63.2 163.8 

1 cup(s) 12.5 0.1 4.9 1 298.9 7.6 27 382.2 


Peaches, raw 1 medium (2-1/2 dia) 



Lunch (12:00 PM): 

13 2 5 3 320 20 90 546 

8.2 0.2 15.7 0.2 5.9 0.1 8.8 186.2 

8 0 16 0 6 0 9 186 










Dressing) 


1/2 cup(s) 0.3 0.4 0 0.6 9.8 9.6 41.9 41.9 

cooked) 

+Meatloaf 1 serving(s) 1.6 3.2 15.9 5.5 38.8 21.8 26.1 362.7 

Squash and/or Zucchini (Squash, 

1/2 cup(s) slices 2.7 0.3 50.4 0.3 16.2 0.2 17.1 237.6 

summer, zucchini, includes skin, cooked, 


5 4 66 6 69 32 85 662 


31 156 12 558 70 290 2200 







Information 

Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 



1 tsp(s) 1.6 0 0 0 0.5 0 0.1 0.2 




Snack (10:00 AM): 


1/2 cup(s) 6.2 0 2.4 0.5 149.4 3.8 13.5 191.1 



Lunch (12:00 PM): 


2 slice, thin/small N/A 0.1 9.3 0 1.5 0.1 3.3 66.6 





Pears, raw 1/2 pear(s), small 




6.8 0.1 0.7 0.1 6.3 0.1 4.9 82.7 

7 0 1 0 6 0 5 83 



1/3 cup(s) 1.9 0.5 128.5 0.3 15 0.2 13.2 101.5 

(Vegetables, mixed, frozen, cooked, 


Lemon juice, raw 1 tsp(s) 0.1 0 0.1 0 0.4 0 0.3 6.3 

Garden Salad 1/2 cup(s) N/A N/A N/A N/A N/A N/A N/A N/A 

54 2 154 2 40 77 89 1123 


73 239 5 570 118 147 2204 







Information 

Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 



1 cup(s) 12.5 0.1 149.4 1 298.9 7.6 27 382.2 



Total Raisin Bran (Cereals ready-to-eat, 

1/2 cup(s) 9.5 9 75.1 7.5 500 1.9 16 155.1 

GENERAL MILLS, TOTAL Raisin Bran) 


Snack (10:00 AM): 



Lunch (12:00 PM): 


4 cracker(s) 0.3 0.6 0 0.1 2.5 0.8 3 19.1 

soup) 


4 oz 0.2 0.3 0 0.7 4.5 6.9 40.8 358.3 

sliced 

Vinegar and Oil (Salad dressing, home 

1 1/2 tbsp(s) 0.6 0 0 0 0 0.4 0 1.9 

recipe, vinegar and oil) 





4 cracker(s) 0.3 0.6 0 0.1 2.5 0.8 3 19.1 

soup) 

Cheese, cheddar 1 oz 0.1 0.2 75.1 0.9 204.4 3.9 7.9 27.8 




Cooked Carrots w/ Salt (Carrots, cooked, 1/2 cup(s) slices 2.7 0.3 664.6 0.2 23.4 0.5 7.8 183.3 




4 oz N/A 1.2 14.7 0.9 17 53 41.9 711.7 

heat 

4 3 724 2 110 68 72 1129 


39 1027 12 1140 91 184 2264 







Information 

Page: 

Date: 

5 

2/15/2019 


Day 5: 







Snack (10:00 AM): 

Tangerines, (mandarin oranges), raw 1 small (2-1/4 dia) 7.4 0.1 23.8 0 25.9 0.1 8.4 116.2 


Lunch (12:00 PM): 





Dressing) 




Pork, fresh, loin, center rib (chops), 

2 1/4 oz N/A 0.6 1.3 1.3 3.2 21.3 10.8 246.7 

boneless, separable lean and fat, cooked, 

braised 

Broccoli, cooked, boiled, drained, with salt 3/4 cup(s), chopped 1.6 0.8 90.1 0.5 46.8 1.9 24.6 342.8 

Red Potatoes (Potatoes, red, flesh and 

1/2 potato small (1-3/4 

1 0.5 0.7 0.3 6.2 0.6 19.3 376 

skin, baked) 

to 2-1/2 dia) 




11 0.1 3.2 0 6.4 0 5.3 113.4 









Information 

Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 



1/2 cup(s), seedless 12.4 0.3 2.4 0.1 8 0.1 5.6 152.8 




1 slice(s) 1.4 0.7 0 0.5 32.5 13.2 24.8 81.5 




Snack (10:00 AM): 



Lunch (12:00 PM): 

1 cup(s) 12.5 0.1 149.4 1 298.9 7.6 27 382.2 


12 0 149 1 299 8 27 382 





Dressing) 








Fish, cod, Atlantic, cooked, dry heat 4 oz 0 0.6 15.9 0.7 15.9 42.6 47.6 276.5 

Potatoes, au gratin, home-prepared from 

1/2 cup(s) N/A 0.8 78.4 0.8 145.8 3.3 24.5 485.1 

recipe using butter 

Boiled Spinach without salt (Spinach, 

1/2 cup(s) 0.5 1.9 572.8 0.5 145.4 5.2 77.9 286.9 

frozen, chopped or leaf, cooked, boiled, 







Information 

Page: 

Date: 

7 

2/15/2019 

Day 6: 



Pot.(K) 


Watermelon, raw 1/2 wedge (approx 1/16 8.9 0.3 40 0.1 10 0.6 14.3 160.2 

of melon) 








Information 

Page: 

Date: 

8 

2/15/2019 

Day 7: 



Pot.(K) 


Bagels, plain, enriched, with calcium 

1/2 small bagel (3" dia) 1.7 2.1 0 0.7 30.7 7.9 7.6 25.9 

propionate (includes onion, poppy, 

sesame) 


1 cup(s) 12.5 0.1 149.4 1 298.9 7.6 27 382.2 


Light Cream Cheese (cream cheese, light) 1 tbsp(s) N/A N/A N/A N/A N/A N/A N/A N/A 


Lunch (12:00 PM): 


2 cracker(s) 0.1 0.3 0 0 1.3 0.4 1.5 9.5 

soup) 


0.3 0 3.5 0 6.4 0.1 1.8 41.6 

each) 

Soup, tomato, canned, prepared with 

1 cup(s) (8 fl oz) 16.2 1.4 94.2 0.9 171.1 9.2 29.8 453.8 

equal volume low fat (2%) milk 


2 tsp(s) 0.4 0 N/A N/A 2.6 N/A N/A 13.4 


Dressing) 



Margarine without Salt (Margarine, 

1 tsp(s) N/A 0 34.4 0 0.8 0 0.1 1.2 

regular, unspecified oils, without added 

salt) 

+Chicken and Veggie Stir-Fry 1 serving(s) 2.6 3.3 188 1.3 39.5 34.7 61.7 558.9 




Bananas, raw 1 extra small (less 

9.9 0.2 2.4 0.1 4 0.8 21.9 290 

than 6 long) 


1 cup(s) 12.5 0.1 149.4 1 298.9 7.6 27 382.2 









Information 

Page: 

Date: 

9 

2/15/2019 


Day 8: 




1 cup(s) 12.5 0.1 149.4 1 298.9 7.6 27 382.2 




1 waffle(s), round (4 

2 1.6 N/A N/A 21.3 N/A 19.6 25.2 

Waffles 


frozen) 


1 tbsp(s) 4.9 0 0 0 1.5 0.1 0.3 0.4 



Lunch (12:00 PM): 

+Chicken Salad 1 serving(s) 4.8 1 190.7 0.6 49 14.3 32.9 462.1 

Lettuce, green leaf, raw 2 leaf(s) 0.2 0.2 74 0 7.2 0.1 2.6 38.8 

Crackers, wheat, regular 4 cracker(s) 1.1 0.4 0 0.1 6.5 1 3.7 16.6 






0.8 1.2 0 0.3 14.1 8.7 9 41 

sourdough) 

2-1/2 x 1-3/4) 





6.6 0.2 12.6 0.1 4.7 0.1 7.1 150.1 


Cheese, cottage, creamed, large or small 1/4 cup(s), large curd 1.4 0 19.4 0.2 43.6 5.1 4.2 54.6 

curd 

(not packed) 








Information 

Page: 

Date: 

10 

2/15/2019 

Day 9: 



Pot.(K) 


Oatmeal, quick 3/4 cup(s) N/A N/A N/A N/A N/A N/A N/A N/A 


1 container (8 oz per 42.3 0.1 25 1.5 313.3 6.4 29.5 401.8 

ounce 

container) 


1 tsp(s) 0 0 48.4 0 0.4 0 0 1.8 

fat-free, tub 


Lunch (12:00 PM): 

Crackers, wheat, regular 3 cracker(s) 0.8 0.3 0 0.1 4.9 0.8 2.8 12.4 

Lentils, boiled 1/4 cup(s) N/A N/A N/A N/A N/A N/A N/A N/A 

Soup, chicken vegetable, chunky, canned, 

1 cup(s) (8 fl oz) N/A 1.5 N/A 2.2 26.4 12.2 9.6 367.2 





6.6 0.2 12.6 0.1 4.7 0.1 7.1 150.1 





1 tsp(s) 0 0 48.4 0 0.4 0 0 1.8 

fat-free, tub 



2 tsp(s) N/A 0 N/A 0 1 0.2 0.1 1.6 


(REGULAR)) 


Potatoes, baked, flesh, with salt 1/2 potato (2-1/3" x 

1.3 0.3 0 0.2 3.9 0.2 19.5 305 

4-3/4") 








Information 

Page: 

Date: 

11 

2/15/2019 

Day 10: 



Pot.(K) 





Bread, reduced-calorie, wheat 1 slice 0.7 0.7 0 0.3 18.4 7 9 28.1 


Lunch (12:00 PM): 


1 cup(s) 12.5 0.1 149.4 1 298.9 7.6 27 382.2 


+Tuna Salad Sandwich 1 serving(s) 8.2 3 50.8 1.7 75 91 72.6 404.6 







11 0.1 3.2 0 6.4 0 5.3 113.4 

11 0 3 0 6 0 5 113 

+Seasoned Pork Chops 1 serving(s) 2.2 1.6 69.5 2.5 170.9 55.7 46 518.7 


Salad dressing, french dressing, reduced 

fat 

1 tsp(s) 0.9 0 1.4 0 0.6 0.1 0.4 5.7 




3 2 71 2 172 56 46 524 

42 424 7 745 181 179 1707 





Information 

Page: 

Date: 

12 

2/15/2019 

Day 11: 



Pot.(K) 




Lunch (12:00 PM): 


4 cracker(s) 0.3 0.6 0 0.1 2.5 0.8 3 19.1 

soup) 

+Cream of Broccoli Soup 1 serving(s) 8.5 0.8 89.1 0.8 195.8 2.9 31.3 432.5 



+Fillet Mignon 1 serving(s) 1.2 4.2 19.5 5.1 19.3 29.1 39.8 629.8 


1/2 small 1.9 0.2 288.3 0.1 11.4 0.1 8.1 142.5 

without salt 

Margarine (Margarine, soft, soybean 

1 tsp(s) N/A 0 34.4 0 1.3 0 0.1 1.8 

(hydrogenate and regular), without salt) 


2 tsp(s) 0.8 0.1 0.2 0 1.9 0.2 0 15.7 

regular 


4 5 342 5 34 29 48 790 


48 439 8 644 42 150 2134 







Information 

Page: 

Date: 

13 

2/15/2019 

Day 12: 



Pot.(K) 



Cheerios (CEREAL, RTE, CHEERIOS: 

1 cup(s) 5.9 3.9 N/A 0.5 117.6 4.9 26.7 85.5 

MULTIGRAIN, GENERAL MILLS) 


1 cup(s) 12.5 0.1 149.4 1 298.9 7.6 27 382.2 



Lunch (12:00 PM): 

Crackers, whole-wheat 6 cracker(s) 0.3 0.8 0 0.6 8.6 2.4 26.4 82.8 

+Potato Leek Soup 1 serving(s) 2.3 1.6 66.1 0.7 127.8 2.9 46.5 701.8 



Top Sirloin, Lean (BEEF, LOIN, TOP 

3 oz 0 2.6 N/A 4.8 14.7 28 22.7 325.7 

SIRLOIN STEAK, LEAN, 1/4 TRIM, 

BROILED) 

Peas, green, cooked, boiled, drained, with 1/2 cup(s) 4.7 1.2 32 1 21.6 1.5 31.2 216.8 

salt 

+Glazed Carrots 1/2 serving(s) 4.4 0.2 486.6 0.1 20.5 0.1 7 184.2 

Wheat Rolls (Rolls, dinner, whole-wheat) 1 medium (2-1/2 dia) 3 0.9 0 0.7 38.2 17.8 30.6 97.9 




1 cup(s) 12.5 0.1 149.4 1 298.9 7.6 27 382.2 


Kiwifruit, green, raw 1 fruit without skin, 

6.8 0.2 3 0.1 25.8 0.2 12.9 237.1 

medium 








Information 

Page: 

Date: 

14 

2/15/2019 

Day 13: 



Pot.(K) 




English Muffins (English muffins, plain, 

1 muffin 1.8 2.4 0 0.7 102.4 13.7 14.6 67.1 

toasted, enriched, with calcium propionate 

(includes sourdough)) 



Lunch (12:00 PM): 

+Spicy Chicken 1/2 serving(s) 0 0.6 12.5 0.7 8.5 37.9 31.9 448.2 

+Garlic Mashed Potatoes 1 serving(s) 4.8 1.5 18.4 1 69.4 2.7 60.9 1156.7 





1 tbsp(s) N/A 0 N/A 0 1.4 0.2 0.1 2.4 


(REGULAR)) 




Fruit salad, (peach and pear and apricot 

1/2 cup(s) N/A 0.4 26.5 0.1 8.8 N/A 6.3 103.3 

and pineapple and cherry), canned, light 

syrup, solids and liquids 

0 0 26 0 9 0 6 103 


19 173 6 441 79 183 2450 







Information 

Page: 

Date: 

15 

2/15/2019 

Day 14: 



Pot.(K) 



1 slice(s) 1.4 0.7 0 0.5 32.5 13.2 24.8 81.5 


Mushrooms, white, raw 1 oz 0.6 0.1 0 0.1 0.9 2.6 2.6 90.2 

Green Bell Pepper (Peppers, sweet, 

1 tsp(s) 0.1 0 0.6 0 0.3 0 0.3 5.4 

green, raw) 

+Cheese Omelet 1 serving(s) 0.5 1 233.9 1.4 232 18 13.8 91.6 


Lunch (12:00 PM): 


2 oz 0.1 0.2 0 0.3 2.3 3.5 20.4 179.2 

sliced 




Orange (Oranges, raw, Florida) 1 fruit (2-5/8 dia) 12.9 0.1 15.5 0.1 60.6 0.7 14.1 238.3 










3/4 cup(s) 9.4 0.1 112.1 0.8 224.2 5.7 20.2 286.6 



9 0 112 1 224 6 20 287 

29 972 5 659 83 177 1890 





Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Bananas, raw 

Nonfat Milk 



White Sugar 


1 cup(s) 

1 cup(s) 


1 tbsp(s) 

Instructions: 


Tip: 



Calories: 

Fat: 


Protein: 

226 kCal 

1 grams 

44 grams 

12 grams 








Bean Burrito 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 







Salsa 

1 cup(s) 

1/2 cup(s) 

1 tbsp(s) 


6 leaf(s) 

1 cup(s) 

1/2 cup(s) 

Instructions: 





Calories: 

Fat: 


Protein: 

278 kCal 

5 grams 

47 grams 

12 grams 








Beef Stroganoff 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Beef Tips, Lean 

Black Pepper 

Flour, White 

Garlic, raw 


Low Sodium Beef Bouillon 


Noodles, egg, cooked, unenriched, without added salt 

Onions, raw 

Raw Chives 

Water 

1 lb 

1 dash(s) 

2 tbsp(s) 


1 cup(s) 

1 cube 


2 cup(s) 



1/2 cup(s) 

Instructions: 

Follow directions on package and prepare noodles 

Trim fat from meat 

Thinly slice meat across the grain into bite-size strips. In a small bowl stir together low-fat sour cream and flour. Stir in bouillon or 

broth, 1/2 cup water and pepper and set aside. 

In a large skillet, coated with cooking spray, brown meat, mushrooms, onion and garlic over medium-high heat for 5 minutes or 

until done. Drain off any excess fat. 

Stir low-fat sour cream mixture into skillet. Cook and stir until thickened. Cook and stir for 1 minute more. 

Serve over hot noodles. 

Tip: 

Shiitake, button or crimini Mushrooms may be used. 

Use instant beef bouillon granules for best results. 


Calories: 

Fat: 


Protein: 

401 kCal 

16 grams 

33 grams 

30 grams 








Bran Muffins 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Brown Sugar 

Cinnamon 




Nonfat Milk 


Salt 

Vegetable Oil 


1/4 cup(s) 

2 1/2 tsp(s) 


1 tsp(s) 

1/2 cup(s) 

1 cup(s) 

1/2 cup(s) 

1 cup(s) 


1/4 tsp(s) 

2 tbsp(s) 

3/4 cup(s) 

Instructions: 








Tip: 




Calories: 

Fat: 


Protein: 

111 kCal 

2 grams 

21 grams 

4 grams 








Caesar Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 



1 tbsp(s) 


Instructions: 


Tip: 



Calories: 

Fat: 


Protein: 

97 kCal 

9 grams 

4 grams 

2 grams 








Cheese Omelet 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 1 omelet. 

Ingredients: 

Black Pepper 

Butter, without salt 



Water 

1 dash(s) 

1 tbsp(s) 

1 oz 


1 tbsp(s) 

Instructions: 

Heat an 8-inch skillet over medium heat until skillet is hot. Add butter to skillet. 

In a bowl combine egg, water, and pepper. Beat until just combined. Pour mixture into medium hot skillet and begin stirring 

gently and continuously with a spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg. Stop stirring 

and add cheese. Cook 30-60 seconds more or until egg mixture is set. 


Tip: 

For Mushroom Omelet add 1/3 cup mushrooms to mixture. 


Calories: 

Fat: 


Protein: 

279 kCal 

25 grams 

1 grams 

13 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Olive Oil 



12 oz 


1 tbsp(s) 

1/4 cup(s) 

1 cup(s) 

Instructions: 












Tip: 



Calories: 

Fat: 


Protein: 

357 kCal 

6 grams 

49 grams 

25 grams 








Chicken Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Arugula, raw 

Black Pepper 


Chicken Broth 

Garlic, raw 


Olive Oil 

Onions, raw 




Water 

3 cup(s) 

1/4 tsp(s) 

6 oz 

1/4 cup(s) 



2 tsp(s) 



1 tsp(s) 

1 tbsp(s) 

1/4 cup(s) 

Instructions: 













Calories: 

Fat: 


Protein: 

115 kCal 

4 grams 

9 grams 

11 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Cinnamon 


Flour, White 

Nonfat Milk 

2 tsp(s) 

1 tsp(s) 

1/2 cup(s) 

1 cup(s) 

1 cup(s) 

Instructions: 







Calories: 

Fat: 


Protein: 

162 kCal 

2 grams 

28 grams 

9 grams 








Cream of Broccoli Soup 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Broccoli, frozen, chopped, unprepared 


Celery, raw 

Garlic, raw 

Milk, canned, evaporated, nonfat, with added vitamin A and vitamin 

D 

Onions, raw 

Potato, flesh and skin, raw 

Swanson Natural Goodness Chicken Broth (Low Sodium) 


1/4 tsp(s) 



1 1/2 cup(s) 


1 potato(s) small (1-3/4 to 2-1/2 dia) 

3 cup(s) 

Instructions: 

Dice potato, In a large saucepan combine all ingredients and bring to a boil over medium-high heat, stirring occasionally. Cover, 

reduce heat, and simmer for approximately 30 minutes. Stir occasionally. 

Place mixture into food processor and process until smooth. 

Reheat in saucepan, and serve. 

Tip: 

Ground red pepper is best for this recipe. 


Calories: 

Fat: 


Protein: 

91 kCal 

0 grams 

16 grams 

7 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Olive Oil 


Roma Tomato 

16 oz 

8 oz 

3 oz 

1 tbsp(s) 

1/3 cup(s) 

4 Medium 

Instructions: 




combined. 



Tip: 



Calories: 

Fat: 


Protein: 

359 kCal 

10 grams 

52 grams 

18 grams 








Fillet Mignon 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Black Pepper 

Garlic Powder 


Olive Oil 

Red Tomatoes 




1/2 tsp(s) 

1/4 tsp(s) 

1 1/2 tsp(s) 

2 tsp(s) 


1 1/2 tsp(s) 

1 tbsp(s) 

Instructions: 


Chop tomato. 





minutes. 



Calories: 

Fat: 


Protein: 

515 kCal 

42 grams 

3 grams 

31 grams 








Fish Tacos 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Atlantic Cod 

Cabbage, raw 


Garlic Powder 



Margarine 




1/4 tsp(s) 

1/4 tsp(s) 

3 tbsp(s) 

1 tsp(s) 

1/4 cup(s) 


Instructions: 











Tip: 



Calories: 

Fat: 


Protein: 

364 kCal 

22 grams 

20 grams 

23 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


Garlic, raw 


Red Potatoes 

1 dash(s) 

1 tbsp(s) 


1 cup(s) 


Instructions: 






Tip: 



Calories: 

Fat: 


Protein: 

208 kCal 

2 grams 

42 grams 

6 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Brown Sugar 

Margarine 

Raw Carrots 


1 tbsp(s) 

16 oz 

Instructions: 






Add carrots. 




Calories: 

Fat: 


Protein: 

72 kCal 

2 grams 

14 grams 

1 grams 








Grilled Tuna 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


1 dash(s) 


Instructions: 





Tip: 



Calories: 

Fat: 


Protein: 

245 kCal 

2 grams 

0 grams 

53 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Instructions: 




Tip: 



Calories: 

Fat: 


Protein: 

65 kCal 

1 grams 

13 grams 

2 grams 








Meatloaf 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 meatloaf. 


1 Serving = 1/6 meatloaf. 

Ingredients: 

Black Pepper 


Celery, raw 





Onions, raw 

1/2 tsp(s) 

1/2 cup(s) 


1/2 tsp(s) 

1/4 cup(s) 


1 lb 


Instructions: 


In a large bowl combine all ingredients. Use your hands to combine mixture thoroughly. 

Place mixture into loaf pan and bake uncovered for 45 minutes or until an internal temperature of 160° F has been reached. 

Drain off fat and removed from pan. 

Cut into 6 slices. 

Tip: 

To spice up this recipe try adding 1/4 tsp ground red pepper. 


Calories: 

Fat: 


Protein: 

186 kCal 

6 grams 

9 grams 

24 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Spinach, raw 

Tomatoes 


Wheat Bread 


1 leaf(s) 

1 tsp(s) 

1/2 cup(s) 


4 oz 

2 slice(s) 

1 tbsp(s) 

Instructions: 

Drain tuna 



Tip: 



Calories: 

Fat: 


Protein: 

295 kCal 

4 grams 

27 grams 

38 grams 








Potato Leek Soup 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Bay Leaf 

Black Pepper 

Celery, raw 




Olive Oil 

Paprika 



1 Bay Leaf 

1 dash(s) 


2 tbsp(s) 

2 cup(s) 

2 1/2 cup(s) 

2 tsp(s) 

1 tsp(s) 

3 potato(s) large (3 to 4-1/4 dia) 

3 1/2 cup(s) 

Instructions: 

In a large saucepan heat oil over medium heat. 

Add chopped leek, celery and bay leaf. Cook for approximately 5 minutes, stirring occasionally. 

Add the broth, and bring to a boil. 

Cover, reduce heat and simmer for approximately 15 minutes 

Increase the heat to medium-high and add milk, diced potatoes, paprika, and pepper. Bring to a second boil, cover and reduce 

heat. Simmer for 15-20 minutes. 

Remove and discard the bay leaf. 

Separate the potato mixture, reserving the liquid and solids separately. 

Place the potato mixture in the electric blender or use electric mixer, add 1 cup of broth mixture and add flour, blend until smooth. 

Return the mixture to the saucepan, and stir in the remaining broth. Cook over medium-high heat until the soup is thick and 

bubbly, stirring frequently. 

Tip: 

Canola oil may be used instead of olive oil, if desired. 


Calories: 

Fat: 


Protein: 

163 kCal 

2 grams 

30 grams 

7 grams 








Roasted Chicken 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Honey 

Orange Juice 




1 cup(s) 

1 cup(s) 

1/4 cup(s) 

3 tsp(s) or 1 packet 

Instructions: 


Rinse chicken breasts and dry. Place in a shallow baking pan. 

Stir together remaining ingredients in a medium bowl. Pour over chicken pieces. 

Bake, uncovered, about 45 minutes or until it reaches an internal temperature of 180° F. Baste with the honey mixture 

occasionally. 


Calories: 

Fat: 


Protein: 

472 kCal 

6 grams 

53 grams 

51 grams 








Seasoned Pork Chops 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 chops. 


1 Serving = 1 chop. 

Ingredients: 

Black Pepper 


Bread stuffing, cornbread, dry mix, prepared 

Dried Parsley 

Garlic Powder 


1 tsp(s) 


1 cup(s) 

2 tbsp(s) 

1 tbsp(s) 

1/2 cup(s) 

Instructions: 

Combine stuffing, Parmesan cheese, parsley flakes, garlic powder, and pepper in zip lock bag and shake to mix. Place chop in 

coating mix and shake to coat. Spray shallow baking dish with cooking spray and place chops into baking dish once coated. 

Spray chops lightly with cooking spray. Bake, uncovered at 350° F for 25 to 30 minutes or until internal temperature of 160° F has 

been reached. 


Calories: 

Fat: 


Protein: 

329 kCal 

16 grams 

14 grams 

31 grams 








Spicy Chicken 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 Breasts. 



Ingredients: 


Cinnamon 


Garlic Powder 

Ground Ginger 


Paprika 


1/4 tsp(s) 

1/2 tsp(s) 

1 tsp(s) 

1/2 tsp(s) 

1/4 tsp(s) 

1/4 tsp(s) 

Instructions: 


Rinse skinless chicken breasts and pat dry. Stir together other ingredients in a small bowl. Rub spice mixture over breasts and 

place in a shallow pan. 

Roast in oven for 20 to 30 minutes or until chicken is no longer pink and reaches an internal temperature of 180° F. 


Calories: 

Fat: 


Protein: 

274 kCal 

6 grams 

1 grams 

50 grams 








Tuna Salad Sandwich 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Tomatoes 


Wheat Bread 

1 leaf(s) 

1 tbsp(s) 

1 tbsp(s) 


3 oz 

2 slice(s) 

Instructions: 

Drain tuna 

Combine tuna, mustard, mayonnaise, and relish into bowl and mix. 



Calories: 

Fat: 


Protein: 

311 kCal 

8 grams 

31 grams 

29 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Ground Turkey 



Onions, raw 


1/2 cup(s) 

1 lb 

6 roll(s) 

1 tbsp(s) 


1 tsp(s) 

Instructions: 




Tip: 




Calories: 

Fat: 


Protein: 

236 kCal 

9 grams 

22 grams 

17 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Tomatoes 


2 leaf(s) 

1 tsp(s) 

3 oz 



Instructions: 




Calories: 

Fat: 


Protein: 

209 kCal 

4 grams 

21 grams 

23 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie Meal Plan (14 days) 


Amount 

Bagels, plain, enriched, with calcium propionate (includes onion, poppy, 1/2 small bagel (3" dia) 

sesame) 


Bread crumbs, dry, grated, plain 1 cup(s) 

Bread stuffing, cornbread, dry mix, prepared 1 cup(s) 


Bread, reduced-calorie, wheat 1 slice 

Bread, whole-wheat, commercially prepared, toasted 2 slice(s) 


Crackers, saltines (includes oyster, soda, soup) 14 cracker(s) 

Crackers, wheat, regular 7 cracker(s) 

Crackers, whole-wheat 6 cracker(s) 


English Muffins 1 muffin 



KELLOGGS Eggo Lowfat Nutri-Grain Waffles 1 waffle(s), round (4 dia each) (include 

frozen) 



Wheat Rolls 1 medium (2-1/2 dia) 






Amount 


Beef Tips, Lean 1 lb 


Top Sirloin, Lean 3 oz 

Amount 



Amount 

Cheerios 1 cup(s) 

Oatmeal 1 cup(s) 

Total Raisin Bran 1/2 cup(s) 


Amount 



Flour, All Purpose 2 tbsp(s) 


Flour, White 2 tbsp(s) 


Noodles, egg, cooked, unenriched, without added salt 2 cup(s) 




Shopping List 

Page: 2 

Date: 2/15/2019 




Amount 

Oatmeal, quick 3/4 cup(s) 



Amount 


Butter, without salt 1 tbsp(s) 



Cheese, cottage, creamed, large or small curd 1/4 cup(s), large curd (not packed) 

Egg substitute, liquid 1 1/4 cup(s) 




Light Cream Cheese 1 tbsp(s) 

Low Fat Sour Cream 1 cup(s) 



Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D 1 1/2 cup(s) 


Nonfat Milk 11 1/2 cup(s) 



Parmesan Cheese - Grated 0.83 cup(s) 

Plain Yogurt (Skim Milk) 1 cup(s) 

Yogurt, fruit, low fat, 9 grams protein per 8 ounce 1 container (8 oz per container) 


Amount 


Italian Salad Dressing 1 tbsp(s) 

Italian Salad Dressing 2 tsp(s) 


Light Ranch Dressing 4 tbsp(s) 

Light Ranch Dressing 2 tsp(s) 

Margarine 1 tsp(s) 



Margarine without Salt 1 tsp(s) 

Margarine-like, vegetable oil spread, fat-free, tub 2 tsp(s) 



Salad dressing, french dressing, reduced fat 1 tsp(s) 

Salad dressing, sesame seed dressing, regular 2 tsp(s) 


Vinegar and Oil 1 1/2 tbsp(s) 




Shopping List 

Page: 3 

Date: 2/15/2019 




Amount 


Fish, cod, Atlantic, cooked, dry heat 4 oz 

Fish, salmon, Atlantic, wild, cooked, dry heat 4 oz 



Amount 




Bananas, raw 1 extra small (less than 6 long) 



Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, 1/2 cup(s) 

light syrup, solids and liquids 

Grapes 1/2 cup(s), seedless 

Kiwifruit, green, raw 1 fruit without skin, medium 




Orange 1 fruit (2-5/8 dia) 

Orange Juice 1 cup(s) 

Peaches, raw 1 medium (2-1/2 dia) (approx 4 per lb) 

Peaches, raw 2 small (2 dia) (approx 5 per lb) 

Pears, raw 1/2 pear(s), small (approx 3 per lb) 




Tangerines, (mandarin oranges), raw 1 small (2-1/4 dia) 

Watermelon, raw 1/2 wedge (approx 1/16 of melon) 


Amount 


Lentils, boiled 1/4 cup(s) 




Amount 

Garden Salad 9 1/2 cup(s) 


Amount 


Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, 2 1/4 oz 

braised 


Amount 





Shopping List 

Page: 4 

Date: 2/15/2019 




Food (Snacks) 


Amount 


Ground Turkey 1 lb 


Amount 

Chicken breast, fat-free, mesquite flavor, sliced 6 oz 


Amount 

Snacks, pretzels, hard, plain, salted 1/2 oz 

Amount 


Low Sodium Beef Bouillon 1 cube 



Soup, chicken vegetable, chunky, canned, ready-to-serve 1 cup(s) (8 fl oz) 

Soup, tomato, canned, prepared with equal volume low fat (2%) milk 1 cup(s) (8 fl oz) 

Swanson Natural Goodness Chicken Broth (Low Sodium) 6 1/2 cup(s) 





Food (Sweets) 



Amount 










Garlic Powder 1 tbsp(s) 


Ground Ginger 1/2 tsp(s) 








Yellow Mustard 3 tsp(s) or 1 packet 

Amount 



Shopping List 

Page: 5 

Date: 2/15/2019 


Food (Sweets) 

Amount 


Honey 1 cup(s) 

Syrup 1 tbsp(s) 

Syrup 1 tsp(s) 



Amount 




Boiled Spinach w/ Salt 1/2 cup(s) 

Boiled Spinach without salt 1/2 cup(s) 

Broccoli, cooked, boiled, drained, with salt 3/4 cup(s), chopped 

Broccoli, frozen, chopped, unprepared 1 package (10 oz) 




Celery, raw 4 strip(s) (4 long each) 

Celery, raw 1 1/2 cup(s), diced 

Cooked Carrots w/ Salt 1 cup(s) slices 

Frozen Mixed Vegetables - Cooked 1/3 cup(s) 


Green Bell Pepper 1/2 cup(s), chopped 

Green Bell Pepper 1 tsp(s) 

Leeks, (bulb and lower leaf-portion), raw 2 cup(s) 






Mushrooms, white, raw 1 oz 



Peas, green, cooked, boiled, drained, with salt 1/2 cup(s) 




Potato, flesh and skin, raw 3 potato(s) large (3 to 4-1/4 dia) 

Potato, flesh and skin, raw 1 potato(s) small (1-3/4 to 2-1/2 dia) 

Potatoes, au gratin, home-prepared from recipe using butter 1/2 cup(s) 

Potatoes, baked, flesh, with salt 1/2 potato (2-1/3" x 4-3/4") 


Raw Chives 1 tbsp(s) chopped 





Shopping List 

Page: 6 

Date: 2/15/2019 



Amount 

Red Potatoes 1/2 potato small (1-3/4 to 2-1/2 dia) 





Squash and/or Zucchini 1/2 cup(s) slices 

Sweet potato, cooked, baked in skin, without salt 1/2 small 



Tomatoes 2 slice, thin/small 





Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie Meal Plan (14 days) 

# of Days: 14 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 71.6 g - - - 








Vitamin A, RAE 642.9 700 3000 91.8% 


Zinc, Zn 7.1 mg 11 mg 40 mg 64.2% 



Magnesium, Mg 210 mg 420 mg - 50% 




Sodium, Na 1624 mg 1500 mg 2300 mg - 







mg_ATE 











Vitamin K (phylloquinone) 151 mcg 90 mcg - - 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 

Choline, total 208.1 mg 425 mg 3500 mg 49% 



Carotene, alpha 701 mcg - - - 

22:1 t 0 g - - - 


18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

21:5 0 g - - - 

22:4 0 g - - - 






Lysine 5.3 g - - - 


Cystine 1 g - - - 



Valine 3.4 g - - - 








Serine 2.9 g - - - 








Starch 17.1 g - - - 








Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Lactose 12.5 g - - - 



Water 776.2 g 4 g - - 



Energy 3949.9 kj - - - 

18:2 t,t 0 g - - - 

18:3i 0 g - - - 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 14 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 





yolks. 

0 50 100 150 200 250 300 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 14 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Magnesium, Mg 210 mg 420 mg - 50% Sources for Magnesium are legumes, 


0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 





0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




tomatoes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 








0 10 20 30 40 50 60 70 80 90 100 

Percent 

Choline, total 208.1 mg 425 mg 3500 mg 49% Sources of Choline are pan fired beef 





0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




1000 Calorie - High Energy Summary 


Page: 

Date: 

1 





Fat: 23.6% 

Fat: 27 grams 










50.8% 

25.6% 

23.6% 

Legend 

Protein 

Carbohydrates 

Fat 

Any 1000 calorie menu is best used as quick start plan for weight loss. The extremely low calorie level is not recommended for 

long periods of time. This meal plan provides more protein early in the day for increased energy and alterness during the morning 

and afternoon. The seven day menu provides heart healthy fiber and averages less than 200 mgs of cholesterol and 2000 mgs of 

sodium. It ensures a balance of protein, carboydrates and heart healthy fats. Daily snacks will help you feel satisified longer and 

provide you with the energy you need throughout the day. At this calorie level it is recommended that you take a generic 

multivitamin/ mineral supplement. As always, you should consult with your doctor or a registered dietitian if you have specific 





1000 Calorie - High Energy 

Page: 

Date: 

1 

2/15/2019 

Day 1: 


Low Fat Fruit Yogurt (Yogurt, fruit, low fat, 10 grams protein per 8 

ounce) 

Water (Water, municipal) 

Pancakes, blueberry, prepared from recipe 

Snack (10:00 AM): 

Kelloggs Special K2O Protein Water Mix- Pink Lemonade 

Lunch (12:00 PM): 


Pork, fresh, loin, tenderloin, lean, roasted 





Turkey roast, boneless, frozen, seasoned, light and dark meat, 

roasted 


Broccoli, frozen, chopped, cooked, boiled, drained, without salt 




Fat: 18 grams 






1 container(s) (6 oz per container) 

8 fl oz 

2 pancake (4" dia) 

1 packet 

1 serving(s) 

2 oz 

2 cup(s) 

1 tbsp(s) 

2 oz 

3/4 cup(s) 

1 cup(s) 










Page: 

Date: 

2 

2/15/2019 

Day 2: 



Kelloggs Special K Protein Shake- Milk Chocolate 


Snack (10:00 AM): 

Kelloggs Special K2O Protein Water Mix- Iced Tea 

Lunch (12:00 PM): 





HEALTHY CHOICE Mesquite Beef with Barbecue Sauce, Mashed 

Potatoes, and Sweetened Corn, frozen meal 




Soup, chicken vegetable, chunky, reduced fat, reduced sodium, 

ready-to-serve, single brand 




Fat: 27 grams 






2 tsp(s) 

1 bottle 

1 muffin(s) 

1 packet 

8 fl oz 

2 cup(s) 

1 tbsp(s) 

1 serving(s) 


4 cracker(s) 


2 oz 









Page: 

Date: 

3 

2/15/2019 

Day 3: 


Kelloggs Special K Protein Meal Bar- Honey Almond 

Yogurt, fruit, low fat, 9 grams protein per 8 ounce 


Grapefruit, raw, pink and red, California and Arizona 

Snack (10:00 AM): 

Kelloggs Special K2O Protein Water Mix- Pink Lemonade 

Lunch (12:00 PM): 

Oranges, raw, California, valencias 

+Fish Tacos 



Squash, summer, all varieties, cooked, boiled, drained, without salt 


New York Strip Steak, Lean, Broiled (BEEF, LOIN, STRIP LOIN 

(NEW YORK) STEAK, LEAN, 1/4 TRIM, BROILED) 



Fat: 30 grams 






1 bar 

1 container (6 oz per container) 

8 fl oz 

1/2 fruit (3-3/4" dia) 

1 packet 



1/3 cup(s) 


1 roll (1 oz) 

3 oz 









Page: 

Date: 

4 

2/15/2019 

Day 4: 






Snack (10:00 AM): 

Kelloggs Special K2O Protein Water Mix- Strawberry Kiwi 

Lunch (12:00 PM): 





STOUFFERS LEAN CUISINE LUNCH EXPRESS Rice and Chicken 

Stir-Fry with Vegetables, frozen entrée 



LOUIS RICH, Turkey Breast (oven roasted, fat free) 


Spinach, raw 

Whole Wheat Pita Bread (Bread, pita, whole-wheat) 



colby) 



Fat: 29 grams 






1 cup(s) 


1 serving(s) 

1 packet 

2 tbsp(s) 

3 cup(s) 

8 fl oz 

1 serving(s) 

1 cup(s) 

2 oz 


1 cup(s) 

1 pita, small (4 dia) 

8 fl oz 

1 oz 









Page: 

Date: 

5 

2/15/2019 

Day 5: 


Einstein Bros. Honey Whole Wheat Bagel 



MORNINGSTAR FARMS Veggie Breakfast Sausage Patties, frozen, 

unprepared 

Lunch (12:00 PM): 



+Sunset Coconut Chicken 


+Shrimp Cilantro Spring Rolls 





Fat: 29 grams 






1 bagel 

1/2 oz 

8 fl oz 

1 patty 



1 serving(s) 

1 serving(s) 

2 cup(s) 

4 tsp(s) 









Page: 

Date: 

6 

2/15/2019 

Day 6: 





Kelloggs Special K Protein Shake- French Vanilla 


Lunch (12:00 PM): 



Caesar Light Salad Dressing 






Spaghetti Sauce - No Salt (Prego No Salt Added Pasta Sauce) 


Whole Grain Spaghetti 





Fat: 24 grams 







8 fl oz 

1/2 muffin(s) 

1 bottle 

1 tsp(s) 

3 oz 

3/4 tbsp(s) 


3/4 cup(s) 

1/3 tbsp(s) 

1/2 cup 

2 cup(s) 

1 serving(s) 

1 tbsp(s) 









Page: 

Date: 

7 

2/15/2019 

Day 7: 




Egg, whole, cooked, omelet 

Cottage Cheese (1% milkfat) (Cheese, cottage, lowfat, 1% milkfat) 


colby) 

Lunch (12:00 PM): 






Fish, salmon, Atlantic, farmed, cooked, dry heat 






Fat: 36 grams 






1 cup(s) 

1 large 

3/4 cup(s) (not packed) 

1 oz 

1 serving(s) 

8 fl oz 

3 oz 

1 oz 

2 oz 

8 fl oz 

1/2 cup(s) 

1 serving(s) 









Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 


Low Fat Fruit Yogurt (Yogurt, fruit, low fat, 

1 container(s) (6 oz 173.4 1.8 32.4 7.4 1.2 6.8 0 98.6 

10 grams protein per 8 ounce) 


Water (Water, municipal) 8 fl oz 0 0 0 0 0 0 0 7.1 

Pancakes, blueberry, prepared from recipe 2 pancake (4" dia) 168.7 7 22 4.6 1.5 42.6 N/A 313.1 


Snack (10:00 AM): 

Kelloggs Special K2O Protein Water Mix- 

1 packet 30 0 6 5 0 0 5 40 

Pink Lemonade 


Lunch (12:00 PM): 

+Garlic Mashed Potatoes 1 serving(s) 208 1.9 41.7 6.1 1.1 5.1 3.6 80.1 

Pork, fresh, loin, tenderloin, lean, roasted 2 oz 81.6 1.4 0 16.1 0.6 39.6 0 33 



1 tbsp(s) 26.4 2.2 1.2 0.2 0.2 0.2 0.2 114.1 


Dressing) 



Turkey roast, boneless, frozen, seasoned, 

2 oz 87.9 3.3 1.7 12.1 1.1 30.1 0 385.6 

light and dark meat, roasted 



1 cup(s) 51.5 0.2 9.8 5.7 0 0 5.5 20.2 


Couscous, cooked 3/4 cup(s), cooked 131.9 0.2 27.3 4.5 0 0 1.6 5.9 




333 4 55 23 1 30 10 413 

1028 159 63 6 124 19 1105 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 


Smart Balance Light Buttery Spread 2 tsp(s) 30 3.3 0 0 1 0 0 59.9 

Kelloggs Special K Protein Shake- Milk 

1 bottle 190 5 29 10 0.5 10 5 220 

Chocolate 

English muffins, whole-wheat, toasted 1 muffin(s) 134.8 1.4 26.9 5.9 0.2 0 4.5 422.1 


Snack (10:00 AM): 


1 packet 30 0 7 5 0 0 5 35 

Iced Tea 


Lunch (12:00 PM): 




1 tbsp(s) 38.4 3.4 1.6 0.2 0.3 4.2 0.1 151.4 


Dressing) 

HEALTHY CHOICE Mesquite Beef with 

1 serving(s) 320.3 9 38.3 21.4 2.9 3.1 5 491.4 

Barbecue Sauce, Mashed Potatoes, and 

Sweetened Corn, frozen meal 



Apples, raw, without skin 3/4 cup(s) slices 39.6 0.1 10.5 0.2 0 0 1.1 0 

Crackers, whole-wheat, low salt 4 cracker(s) 70.9 2.8 11 1.4 0.5 0 1.7 39.5 

Soup, chicken vegetable, chunky, reduced 1 1/4 serving(s) 120 1.5 18.9 8.1 0.4 12 N/A 576 

fat, reduced sodium, ready-to-serve, 

single brand 

Carrots, baby, raw 2 oz 19.8 0.1 4.7 0.4 0 0 1.6 44.2 




250 4 45 10 1 12 4 660 

1000 149 53 6 29 25 2053 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 



1 bar 180 6 23 10 2.5 0 5 160 

Honey Almond 


1 container (6 oz per 168.3 2 31.7 6.8 1.3 8.5 0 90.1 

ounce 

container) 


Grapefruit, raw, pink and red, California 

1/2 fruit (3-3/4" dia) 45.5 0.1 11.9 0.6 0 0 N/A 1.2 

and Arizona 


Snack (10:00 AM): 


1 packet 30 0 6 5 0 0 5 40 

Pink Lemonade 


Lunch (12:00 PM): 

Oranges, raw, California, valencias 1 fruit (2-5/8 dia) 59.3 0.4 14.4 1.3 0 0 3 0 

+Fish Tacos 1/2 serving(s) 182.1 10.7 9.8 11.3 2.2 26.3 1 206.2 


1/3 cup(s) 71.4 0.6 14.8 1.7 0.1 0 1.2 3.2 

cooked) 




1/2 cup(s), sliced 18 0.3 3.9 0.8 0.1 0 1.3 0.9 



New York Strip Steak, Lean, Broiled 

(BEEF, LOIN, STRIP LOIN (NEW YORK) 

STEAK, LEAN, 1/4 TRIM, BROILED) 

3 oz 176.1 7.7 0 24.8 3 52.6 0 49.9 




270 10 17 28 3 53 2 146 

1007 128 65 10 87 17 654 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 



1 cup(s) 100.9 0.6 13.7 9.7 0.4 4.9 0 145.1 


skim)) 

Tangerines, (mandarin oranges), raw 1 medium (2-3/8 dia) 44.5 0.3 11.2 0.7 0 0 1.5 1.7 



Snack (10:00 AM): 


Strawberry Kiwi 

Lunch (12:00 PM): 

1 packet 30 0 6 5 0 0 5 40 


30 0 6 5 0 0 5 40 


2 tbsp(s) 52.7 4.5 2.5 0.3 0.4 0.3 0.4 228.2 


Dressing) 

Mixed Baby Greens 3 cup(s) 10 0 2 1 0 0 1 10 


STOUFFERS LEAN CUISINE LUNCH 

1 serving(s) 270.3 7.4 39.5 11.7 0.9 25.5 5.9 632.4 

EXPRESS Rice and Chicken Stir-Fry with 

Vegetables, frozen entrée 






Page: 

Date: 

5 

2/15/2019 

Day 4: 



Sodium 



1 cup(s) 61.6 0.3 15.8 0.6 0.1 0 0.8 1.8 

raw) 

LOUIS RICH, Turkey Breast (oven 

2 oz 47.6 0.4 2.6 8.5 0.1 18.1 0 675.9 

roasted, fat free) 


4 slice, medium (1/4 16.8 0.3 3.7 0.7 0 0 0.9 7.2 


thick) 


Whole Wheat Pita Bread (Bread, pita, 

1 pita, small (4 dia) 74.5 0.7 15.4 2.7 0.1 0 2.1 149 

whole-wheat) 



1 oz 49 2 0.5 6.9 1.2 6 0 173.5 









Page: 

Date: 

6 

2/15/2019 

Day 5: 



Sodium 


Einstein Bros. Honey Whole Wheat Bagel 1 bagel 250 1 57 9 0 0 3 440 

Cheese, mozzarella, part skim milk, low 

1/2 oz 42.8 2.8 0.5 3.7 1.5 7.7 0 74.8 

moisture 


MORNINGSTAR FARMS Veggie 

1 patty 79.8 3 3.3 9.8 0.4 0.8 1.6 255 

Breakfast Sausage Patties, frozen, 

unprepared 


Lunch (12:00 PM): 



3 spear(s) (about 5 38.8 0.5 8 2.6 0.1 0 3.7 45.5 

salt 

long) 




+Shrimp Cilantro Spring Rolls 1 serving(s) 160.1 0.8 31 6.2 0.1 21.1 1.5 220 



regular 

4 tsp(s) 88.6 9 1.7 0.6 1.2 0 0.2 200 




255 10 34 7 1 21 2 427 

991 131 62 8 105 17 1727 





Page: 

Date: 

7 

2/15/2019 

Day 6: 



Sodium 


Tangerines, (mandarin oranges), raw 2 medium (2-3/8 dia) 89 0.5 22.4 1.4 0.1 0 3 3.4 



Kelloggs Special K Protein Shake- French 

1 bottle 180 5 29 10 0.5 15 5 230 

Vanilla 



Lunch (12:00 PM): 


3 oz 140.3 3 0 26.4 0.9 72.3 0 62.9 



Caesar Light Salad Dressing 3/4 tbsp(s) 11.6 0.4 2 0 0.1 0.4 0 114.8 


serving) 


3/4 cup(s) 75.6 0.5 10.3 7.3 0.3 3.7 0 108.9 


skim)) 

Cheese, parmesan, low sodium 1/3 tbsp(s) 7.4 0.5 0.1 0.7 0.3 1.3 0 1 



Spaghetti Sauce - No Salt (Prego No Salt 1/2 cup 110 6 11 2 0.5 0 3 30 

Added Pasta Sauce) 


Whole Grain Spaghetti 1 serving(s) 200 1.5 41 7 0 0 6 0 


1 tbsp(s) 10.2 0.1 1.8 0.2 0.1 0.5 0.1 214.8 


Dressing) 








Page: 

Date: 

8 

2/15/2019 

Day 7: 



Sodium 



1 cup(s) 100.9 0.6 13.7 9.7 0.4 4.9 0 145.1 


skim)) 

Egg, whole, cooked, omelet 1 large 95.8 7.3 0.4 6.4 2 217.2 0 98.2 

Cottage Cheese (1% milkfat) (Cheese, 

3/4 cup(s) (not packed) 122 1.7 4.6 21 1.1 6.8 0 688.2 

cottage, lowfat, 1% milkfat) 


1 oz 49 2 0.5 6.9 1.2 6 0 173.5 



Lunch (12:00 PM): 



Carrots, baby, raw 3 oz 29.8 0.1 7 0.5 0 0 2.5 66.3 


1 oz 85.6 5.7 1.1 7.4 3.1 15.3 0 149.7 

moisture 



Fish, salmon, Atlantic, farmed, cooked, dry 

2 oz 116.7 7 0 12.5 1.4 35.7 0 34.6 

heat 



+Spinach and Mandarin Salad 1 serving(s) 92.5 7 7 2 1 0 1.4 187.7 




318 15 30 17 3 36 3 230 

1010 78 91 11 322 9 2196 




1000 Calorie - High Energy with Micronutrient Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 


Low Fat Fruit Yogurt (Yogurt, fruit, low fat, 

1 container(s) (6 oz 32.4 0.1 17 1.3 258.4 5.3 25.5 331.5 

10 grams protein per 8 ounce) 


Water (Water, municipal) 8 fl oz 0 0 0 0 7.1 0 2.4 2.4 

Pancakes, blueberry, prepared from recipe 2 pancake (4" dia) N/A 1.3 38 0.4 156.6 10.6 12.2 104.9 


Snack (10:00 AM): 


1 packet 0 N/A N/A N/A N/A N/A N/A N/A 

Pink Lemonade 


Lunch (12:00 PM): 

+Garlic Mashed Potatoes 1 serving(s) 4.8 1.5 18.4 1 69.4 2.7 60.9 1156.7 

Pork, fresh, loin, tenderloin, lean, roasted 2 oz 0 0.7 1.1 1.5 3.6 27.3 17.6 228.5 





Dressing) 



Turkey roast, boneless, frozen, seasoned, 

2 oz 0 0.9 0 1.4 2.8 20.7 12.5 169 

light and dark meat, roasted 



1 cup(s) 2.7 1.1 93.8 0.5 60.7 1.3 23.9 261.3 


Couscous, cooked 3/4 cup(s), cooked 0.1 0.4 0 0.3 9.4 32.4 9.4 68.3 




14 3 97 2 80 54 52 582 

52 172 7 592 100 171 2420 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 



Kelloggs Special K Protein Shake- Milk 

1 bottle 18 0.1 N/A 2.2 350 17.5 120 550 

Chocolate 

English muffins, whole-wheat, toasted 1 muffin(s) 5.4 1.6 0 1.1 175.7 26.7 47 139.1 


Snack (10:00 AM): 



Iced Tea 


Lunch (12:00 PM): 






Dressing) 

HEALTHY CHOICE Mesquite Beef with 

1 serving(s) 16.5 1.1 N/A N/A 37.3 N/A N/A 911.2 

Barbecue Sauce, Mashed Potatoes, and 

Sweetened Corn, frozen meal 



Apples, raw, without skin 3/4 cup(s) slices 8.3 0.1 1.6 0 4.1 0 3.3 74.2 


Soup, chicken vegetable, chunky, reduced 1 1/4 serving(s) N/A N/A N/A N/A N/A N/A N/A N/A 

fat, reduced sodium, ready-to-serve, 

single brand 

Carrots, baby, raw 2 oz 2.7 0.5 391.2 0.1 18.1 0.5 5.7 134.4 




11 1 393 0 30 3 25 256 

52 393 4 617 47 194 1879 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 



1 bar 12 3.6 N/A 2.2 200 N/A N/A N/A 

Honey Almond 


1 container (6 oz per 31.7 0.1 18.7 1.1 234.6 4.8 22.1 300.9 

ounce 

container) 


Grapefruit, raw, pink and red, California 

1/2 fruit (3-3/4" dia) N/A 0.1 0 0.1 13.5 N/A 11.1 180.8 

and Arizona 


Snack (10:00 AM): 



Pink Lemonade 


Lunch (12:00 PM): 

Oranges, raw, California, valencias 1 fruit (2-5/8 dia) N/A 0.1 14.5 0.1 48.4 N/A 12.1 216.6 

+Fish Tacos 1/2 serving(s) 0.8 0.6 59.5 0.5 30.8 19.5 31.5 294.5 


1/3 cup(s) 0.2 0.3 0 0.4 6.4 6.3 27.7 27.7 

cooked) 




1/2 cup(s), sliced 2.3 0.3 9.9 0.4 24.3 0.2 21.6 172.8 



New York Strip Steak, Lean, Broiled 

(BEEF, LOIN, STRIP LOIN (NEW YORK) 

STEAK, LEAN, 1/4 TRIM, BROILED) 

3 oz 0 2 N/A 4.5 6.8 19.4 20.2 323.2 




3 3 10 5 80 29 52 528 

48 103 10 621 59 159 1551 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 



1 cup(s) N/A 0.1 150.1 1.1 351.8 5.9 39.4 447.7 


skim)) 

Tangerines, (mandarin oranges), raw 1 medium (2-3/8 dia) 8.9 0.1 28.6 0.1 31.1 0.1 10.1 139.4 



Snack (10:00 AM): 


Strawberry Kiwi 

Lunch (12:00 PM): 



0 0 0 0 0 0 0 0 




Dressing) 

Mixed Baby Greens 3 cup(s) 1 1.1 N/A N/A 19.8 N/A N/A N/A 


STOUFFERS LEAN CUISINE LUNCH 

1 serving(s) N/A N/A N/A N/A N/A N/A N/A N/A 

EXPRESS Rice and Chicken Stir-Fry with 

Vegetables, frozen entrée 






Page: 

Date: 

5 

2/15/2019 

Day 4: 



Pot.(K) 



1 cup(s) 15 0.3 4.6 0 12.9 0.1 4.6 175.7 

raw) 

LOUIS RICH, Turkey Breast (oven 

2 oz 1 0.6 N/A 0.5 6.2 N/A 15.3 116.2 

roasted, fat free) 


4 slice, medium (1/4 N/A 0.4 24.8 0.1 4 0.3 8.8 177.6 


thick) 



1 pita, small (4 dia) 0.2 0.9 0 0.4 4.2 12.3 19.3 47.6 

whole-wheat) 



1 oz 0.1 0.1 17 0.5 117.7 4.1 4.5 18.7 









Page: 

Date: 

6 

2/15/2019 

Day 5: 



Pot.(K) 


Einstein Bros. Honey Whole Wheat Bagel 1 bagel N/A N/A N/A N/A N/A N/A N/A N/A 


1/2 oz 0.1 0 22.7 0.4 103.6 2.3 3.7 13.5 

moisture 


MORNINGSTAR FARMS Veggie 

1 patty 0.6 1.7 0 0.5 16.7 N/A N/A 124.6 

Breakfast Sausage Patties, frozen, 

unprepared 


Lunch (12:00 PM): 




1.5 0.7 85.5 0.5 44.4 1.8 23.3 325.2 

salt 

long) 




+Shrimp Cilantro Spring Rolls 1 serving(s) 0.7 1.5 132.7 0.5 29.6 15.6 14.6 109.8 



regular 

4 tsp(s) 1.7 0.1 0.4 0 3.8 0.3 0 31.4 




3 2 133 1 47 16 15 141 

19 307 4 283 61 129 1878 





Page: 

Date: 

7 

2/15/2019 

Day 6: 



Pot.(K) 





Kelloggs Special K Protein Shake- French 

1 bottle 18 0.1 N/A 2.2 350 17.5 120 520 

Vanilla 



Lunch (12:00 PM): 


3 oz 0 0.9 5.1 0.9 12.8 23.5 24.7 217.7 



Caesar Light Salad Dressing 3/4 tbsp(s) 1.7 N/A N/A N/A 2.5 N/A N/A 3.1 


serving) 


3/4 cup(s) N/A 0.1 112.5 0.8 263.8 4.4 29.5 335.8 


skim)) 

Cheese, parmesan, low sodium 1/3 tbsp(s) 0 0 2.1 0.1 22.7 0.4 0.8 1.8 



Spaghetti Sauce - No Salt (Prego No Salt 1/2 cup 8 N/A N/A N/A N/A N/A N/A N/A 

Added Pasta Sauce) 


Whole Grain Spaghetti 1 serving(s) 2 1.4 N/A N/A 0 N/A 60 N/A 




Dressing) 








Page: 

Date: 

8 

2/15/2019 

Day 7: 



Pot.(K) 



1 cup(s) N/A 0.1 150.1 1.1 351.8 5.9 39.4 447.7 


skim)) 

Egg, whole, cooked, omelet 1 large 0.4 0.9 94.6 0.6 28.1 16.3 6.1 68.9 

Cottage Cheese (1% milkfat) (Cheese, 

3/4 cup(s) (not packed) 4.6 0.2 18.6 0.6 103.4 15.3 8.5 145.8 

cottage, lowfat, 1% milkfat) 


1 oz 0.1 0.1 17 0.5 117.7 4.1 4.5 18.7 



Lunch (12:00 PM): 



Carrots, baby, raw 3 oz 4 0.8 586.8 0.1 27.2 0.8 8.5 201.6 


1 oz 0.2 0.1 45.4 0.9 207.2 4.6 7.4 26.9 

moisture 



Fish, salmon, Atlantic, farmed, cooked, dry 

2 oz N/A 0.2 N/A 0.2 8.5 23.5 17 217.6 

heat 







5 2 230 1 77 24 102 628 

15 1229 7 942 107 226 1933 





Page: 

Date: 

1 

2/15/2019 




Ingredients: 




2 large 


packed 20/lb) 


Instructions: 


Tip: 




Calories: 

Fat: 


Protein: 

240 kCal 

12 grams 

19 grams 

12 grams 








Fish Tacos 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Atlantic Cod 

Cabbage, raw 


Garlic Powder 



Margarine 




1/4 tsp(s) 

1/4 tsp(s) 

3 tbsp(s) 

1 tsp(s) 

1/4 cup(s) 


Instructions: 











Tip: 



Calories: 

Fat: 


Protein: 

364 kCal 

22 grams 

20 grams 

23 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


Garlic, raw 


Red Potatoes 

1 dash(s) 

1 tbsp(s) 


1 cup(s) 


Instructions: 






Tip: 



Calories: 

Fat: 


Protein: 

208 kCal 

2 grams 

42 grams 

6 grams 








Shrimp Cilantro Spring Rolls 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Cilantro 

Raw Carrots 


Shrimp, Raw 


3/4 cup(s) 


1 cup(s) 

8 medium 


Instructions: 









Tip: 



Calories: 

Fat: 


Protein: 

160 kCal 

1 grams 

31 grams 

6 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Spinach, raw 


2 tbsp(s) 

3 cup(s) 

3 oz 

Instructions: 




Calories: 

Fat: 


Protein: 

92 kCal 

7 grams 

7 grams 

2 grams 








Sunset Coconut Chicken 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


Chili Powder 

Cilantro 

Garlic, raw 


Lite Coconut Milk (Thai Kitchen) 

Mushrooms, canned, drained solids 

Olive Oil 

Onions, raw 

Salt 


Tomatoes 

1/2 tbsp(s) 


1/2 tbsp(s) 


1 clove(s) 

3 tbsp(s) 

1 cup(s) 

1 can 

1 tbsp(s) 


1/4 tsp(s) 

1 1/2 cup(s) 


Instructions: 

1. Saute chicken, onions, and garlic in olive oil. 

2. After chicken is cooked, add tomatoes, mushrooms, and cilantro. Cook until tomatoes are soft. 

3. Add coconut milk, tomato puree, lemon juice, and spices. 

4. Simmer for 10-15 minutes. Serve hot. 

Tip: 

Serve over white or brown rice or eat as soup. 


Calories: 

Fat: 


Protein: 

288 kCal 

11 grams 

19 grams 

28 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Tomatoes 


2 leaf(s) 

1 tsp(s) 

3 oz 



Instructions: 




Calories: 

Fat: 


Protein: 

209 kCal 

4 grams 

21 grams 

23 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie - High Energy 



Amount 



English muffins, whole-wheat, toasted 1 1/2 muffin(s) 

Pancakes, blueberry, prepared from recipe 2 pancake (4" dia) 




Whole Wheat Pita Bread 1 pita, small (4 dia) 


Amount 

New York Strip Steak, Lean, Broiled 3 oz 


Amount 

Kelloggs Special K Protein Shake- French Vanilla 1 bottle 

Kelloggs Special K Protein Shake- Milk Chocolate 1 bottle 

Kelloggs Special K2O Protein Water Mix- Iced Tea 1 packet 

Kelloggs Special K2O Protein Water Mix- Pink Lemonade 2 packet 

Kelloggs Special K2O Protein Water Mix- Strawberry Kiwi 1 packet 

Water 72 fl oz 


Amount 





Whole Grain Spaghetti 1 serving(s) 


Amount 


Cheese, mozzarella, part skim milk, low moisture 1 1/2 oz 

Cheese, parmesan, low sodium 1/3 tbsp(s) 

Cottage Cheese (1% milkfat) 3/4 cup(s) (not packed) 

Egg, whole, cooked, omelet 1 large 



Low Fat Fruit Yogurt 1 container(s) (6 oz per container) 



Yogurt, fruit, low fat, 9 grams protein per 8 ounce 1 container (6 oz per container) 





Amount 

Einstein Bros. Honey Whole Wheat Bagel 1 bagel 

Amount 

Caesar Light Salad Dressing 3/4 tbsp(s) 



Shopping List 

Page: 2 

Date: 2/15/2019 



Amount 







Salad dressing, sesame seed dressing, regular 4 tsp(s) 



Amount 


Fish, salmon, Atlantic, farmed, cooked, dry heat 2 oz 



Amount 

Apples, raw, without skin 3/4 cup(s) slices 


Grapefruit, raw, pink and red, California and Arizona 1/2 fruit (3-3/4" dia) 




Oranges, raw, California, valencias 1 fruit (2-5/8 dia) 



Tangerines, (mandarin oranges), raw 3 medium (2-3/8 dia) 


Amount 


MORNINGSTAR FARMS Veggie Breakfast Sausage Patties, frozen, 1 patty 

unprepared 


Amount 


HEALTHY CHOICE Mesquite Beef with Barbecue Sauce, Mashed Potatoes, 1 serving(s) 

and Sweetened Corn, frozen meal 

STOUFFERS LEAN CUISINE LUNCH EXPRESS Rice and Chicken Stir-Fry 1 serving(s) 

with Vegetables, frozen entrée 


Amount 


packed 20/lb) 

Pork, fresh, loin, tenderloin, lean, roasted 2 oz 


Amount 




Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted 2 oz 




Shopping List 

Page: 3 

Date: 2/15/2019 




Food (Snacks) 



Amount 

Lite Coconut Milk (Thai Kitchen) 1 cup(s) 

Amount 

LOUIS RICH, Turkey Breast (oven roasted, fat free) 2 oz 

Amount 

Kelloggs Special K Protein Meal Bar- Honey Almond 1 bar 

Amount 

Soup, chicken vegetable, chunky, reduced fat, reduced sodium, 1 1/4 serving(s) 

ready-to-serve, single brand 

Spaghetti Sauce - No Salt 1/2 cup 

Amount 



Chili Powder 1/2 tbsp(s) 






Amount 


Broccoli, frozen, chopped, cooked, boiled, drained, without salt 1 cup(s) 








Mushrooms, canned, drained solids 1 can 






Squash, summer, all varieties, cooked, boiled, drained, without salt 1/2 cup(s), sliced 

Tomato products, canned, puree, without salt added 1 1/2 cup(s) 



Tomatoes 4 slice, medium (1/4 thick) 





Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie - High Energy 

# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 65.8 g - - - 






Iron, Fe 6.5 mg 8 mg 45 mg 81% 

Vitamin A, IU 10292.3 IU - - - 

Vitamin A, RAE 405 700 3000 57.9% 


Zinc, Zn 5.6 mg 11 mg 40 mg 50.8% 

Iodine 15 mcg 150 mcg 1100 mcg 10% 













mg_ATE 







Thiamin 1.4 mg 1 mg - - 

Chromium 12 mcg 35 mcg - 34.3% 








Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 







18:2 t,t 0 g - - - 

22:1 c 0 g - - - 

20:3 n-6 0 g - - - 

20:4 n-6 0 g - - - 

22:4 0 g - - - 

Biotin 30 mcg 30 mcg - - 






Lysine 3.4 g - - - 





Valine 2.5 g - - - 







Proline 3 g - - - 

Serine 2.1 g - - - 







Starch 5.4 g - - - 











Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 

Water 973 g 4 g - - 


Energy 3335.8 kj - - - 

Molybdenum 6.4 mcg 45 mcg 2000 mcg 14.3% 

22:1 t 0 g - - - 


18:2 CLAs 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 






Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 





yolks. 

0 20 40 60 80 100 120 140 160 180 200 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 

Iron, Fe 6.5 mg 8 mg 45 mg 81% Sources for Iron are liver, beef, cereals, 



0 10 20 30 40 50 60 70 80 90 100 

Percent 


mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Iodine 15 mcg 150 mcg 1100 mcg 10% Sources of Iodine are iodized salt, sea 



0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 





legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 



0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 



Chromium 12 mcg 35 mcg - 34.3% Sources of Chromium are whole grain 





spinach. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 







0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 







0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Molybdenum 6.4 mcg 45 mcg 2000 mcg 14.3% Sources of Molybdenum are whole 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




1000 Calorie Vegetarian Summary for 

A Mealplan 

Page: 

Date: 

1 




Carbohydrates: 55% 

Fat: 27.5% 

Fat: 32 grams 










55% 

17.6% 

27.5% 

Legend 

Protein 

Carbohydrates 

Fat 

With the focus on grains, legumes, vegetables, and fruits, this meal plan offers high fiber/low fat choices consistent with the 

Dietary Guidelines for Americans and American Heart Association guidelines. This particular meal plan is considered 

lacto-ovo-vegetarian because it also contains dairy and eggs. Any 1000 calorie menus are best used as quick start plans for 

weight loss, the extremely low calorie level is not recommended for long periods of time. The plan is also balanced between 

carbohydrates, protein and fat. If you use this menu for consecutive weeks feel free to substitute foods within the same food 

group. Variety will help keep you satisfied. The plan is also low in sodium. At this calorie level it is recommended that you take a 

generic multivitamin/ mineral supplement. As always, you should consult with your doctor or a registered dietitian if you have 

specific health concerns. 




1000 Calorie Vegetarian 

Page: 

Date: 

1 

2/15/2019 

Day 1: 


Cereals ready-to-eat, wheat germ, toasted, plain 


Lunch (12:00 PM): 

+Bean Burrito 









Fat: 28 grams 






1 tbsp(s) 

1 serving(s) 

1 serving(s) 

3 cup(s) 

2 tbsp(s) 

1/2 cup(s) 

1 serving(s) 









Page: 

Date: 

2 

2/15/2019 

Day 2: 







Lunch (12:00 PM): 

+Potato Leek Soup 

NABISCO, NABISCO SNACKWELLS Wheat Cracker 










Fat: 34 grams 






1/2 cup(s) 

1/2 serving(s) (2 waffles per serving - 3 oz 

per serving) 

1/2 medium (approx 4" dia) 

1 tbsp(s) 

1 serving(s) 

1 serving 


1 tbsp(s) 

1 serving(s) 

1 serving(s) 









Page: 

Date: 

3 

2/15/2019 

Day 3: 



skim)) 


Lunch (12:00 PM): 


Whole Wheat Pita Bread (Bread, pita, whole-wheat) 



+Hummus Dip 




skim)) 




Fat: 28 grams 






1 cup(s) 

1 serving(s) 


1 pita, small (4 dia) 


2 oz 

1 serving(s) 

1 serving(s) 

1/2 cup(s) 










Page: 

Date: 

4 

2/15/2019 

Day 4: 






Lunch (12:00 PM): 

+Peanut Butter Sandwich 

Bananas, raw 





Wheat Bread (Bread, whole-wheat, commercially prepared) 




Fat: 31 grams 






1 serving(s) 

1/2 cup(s) 

1 tsp(s) 

1 serving(s) 



1/2 tbsp(s) 


1 slice(s) 

1 serving(s) 









Page: 

Date: 

5 

2/15/2019 

Day 5: 






Snacks, trail mix, regular, unsalted 

Lunch (12:00 PM): 

White Wave Baked Tofu - Garlic Herb Italian 

Spinach, raw 




Pomegranate Juice 



Fat: 36 grams 






2 tsp(s) 

1/2 cup(s) 

1 cup(s) 

1 tsp(s) 

1 1/2 piece(s) (2 ounces per piece) 

1 cup(s) 

2 serving(s) 

1 serving(s) 

1 serving (8 fl oz) 









Page: 

Date: 

6 

2/15/2019 

Day 6: 




Lunch (12:00 PM): 








+Greek-Style Skillet with Mint 



Fat: 22 grams 






1 serving(s) 

2 tsp(s) 

1 serving(s) 

1 cup(s) 

1/3 cup(s) 






1/3 cup(s) 

1 serving(s) 





Page: 

Date: 

7 

2/15/2019 

Day 7: 




+Bran Muffins 

Lunch (12:00 PM): 




+Mjeddrah (Lentils and Rice) 


+Cheese Omelet 


Bread, wheat, toasted 



Fat: 48 grams 






1 cup(s) 

1 serving(s) 

2 oz 


1 serving(s) 

1 serving(s) 

1 serving(s) 

1 slice 









Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 


Cereals ready-to-eat, wheat germ, 

1 tbsp(s) 27 0.8 3.5 2.1 0.1 0 1.1 0.3 

toasted, plain 



Lunch (12:00 PM): 


Mixed Baby Greens 3 cup(s) 10 0 2 1 0 0 1 10 


2 tbsp(s) 76.8 6.8 3.2 0.4 0.6 8.4 0.2 302.7 


Dressing) 








370 15 41 23 2 0 7 210 

987 142 51 4 13 23 1516 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 



1/2 cup(s) 50.4 0.3 6.8 4.9 0.2 2.5 0 72.6 


skim)) 

Kashi Original Frozen Waffles 1/2 serving(s) (2 

85.5 1.5 16.8 4 0 0 3 168 




1/2 medium (approx 4" 41 0.1 10.3 0.8 0 0 1.4 0 


dia) 

Peanut butter, chunk style, without salt 1 tbsp(s) 94.2 8 3.5 3.8 1.3 0 1.3 2.7 


Lunch (12:00 PM): 

+Potato Leek Soup 1 serving(s) 162.7 2 30.2 6.9 0.7 2.7 3.3 278.1 

NABISCO, NABISCO SNACKWELLS 

1 serving 62.3 1.5 11.6 1.2 N/A N/A 0.6 150 

Wheat Cracker 


1/2 cup(s), seedless 55.2 0.1 14.5 0.6 0 0 0.7 1.6 






1 tbsp(s) 26.4 2.2 1.2 0.2 0.2 0.2 0.2 114.1 


Dressing) 



499 20 58 19 2 5 6 672 


1050 152 41 4 10 16 1345 







Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 



1 cup(s) 83.3 0.2 12.2 8.3 0.1 4.9 0 102.9 




Lunch (12:00 PM): 




1 pita, small (4 dia) 74.5 0.7 15.4 2.7 0.1 0 2.1 149 

whole-wheat) 

Cucumber, with peel, raw 1/2 cup(s) slices 7.8 0.1 1.9 0.3 0 0 0.3 1 


+Hummus Dip 1 serving(s) 144.9 4.2 20.4 7.7 0.5 0.5 5.2 26.6 







355 10 50 19 5 40 11 214 


997 142 50 9 267 25 1009 







Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 




1/2 cup(s) 50.4 0.3 6.8 4.9 0.2 2.5 0 72.6 


skim)) 


1 tsp(s) 9 0.3 1.2 0.7 0 0 0.4 0.1 



Lunch (12:00 PM): 

+Peanut Butter Sandwich 1 serving(s) 355.9 18.1 36.6 15.3 3.7 0 6 272.3 


long) 

Peppers, sweet, red, raw 1 cup(s), sliced 28.5 0.3 5.5 0.9 0 0 1.9 3.7 





Wheat Bread (Bread, whole-wheat, 

1 slice(s) 69.2 0.9 11.6 3.6 0.2 0 1.9 132.2 

commercially prepared) 

+Pasta and Chickpeas 1 serving(s) 228.8 5.3 37.1 8.7 1.2 2.4 5.9 314.2 




369 9 60 13 2 2 11 493 

1027 158 39 7 5 25 913 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 



2 tsp(s) 18 0.5 2.3 1.4 0.1 0 0.7 0.2 



1/2 cup(s) 50.4 0.3 6.8 4.9 0.2 2.5 0 72.6 


skim)) 


Snacks, trail mix, regular, unsalted 1 tsp(s) 14.5 0.9 1.4 0.4 0.2 0 N/A 0.3 


Lunch (12:00 PM): 

White Wave Baked Tofu - Garlic Herb 

1 1/2 piece(s) (2 ounces 135 7.5 3 13.5 1.5 0 1.5 360 

Italian 

per piece) 






Pomegranate Juice 1 serving (8 fl oz) 150 0 38 1 0 0 0 20 




447 12 73 15 4 52 5 867 

994 131 53 8 55 21 1782 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 




2 tsp(s) 18 0.5 2.3 1.4 0.1 0 0.7 0.2 



Lunch (12:00 PM): 


Blueberries, raw 1 cup(s) 82.6 0.5 21 1.1 0 0 3.5 1.4 



Black Beans Cooked without salt (Beans, 1/3 cup(s) 75.6 0.3 13.6 5.1 0.1 0 5 0.6 


without salt) 




+Greek-Style Skillet with Mint 1 serving(s) 153.5 7.4 21.8 4.2 1 0.2 7 171.8 








Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 



1 cup(s) 100.9 0.6 13.7 9.7 0.4 4.9 0 145.1 


skim)) 



Lunch (12:00 PM): 



1/2 cup(s), seedless 55.2 0.1 14.5 0.6 0 0 0.7 1.6 



+Mjeddrah (Lentils and Rice) 1 serving(s) 290.4 11.3 40.4 7.2 1.6 0 6.7 302 



+Cheese Omelet 1 serving(s) 279.2 25.3 0.8 12.7 14.6 246.4 0 239.7 


Bread, wheat, toasted 1 slice 72 1 12.8 3 0.2 0 1.1 140.5 




444 34 19 20 16 246 4 493 

1021 113 41 18 252 16 1049 




1000 Calorie Vegetarian with Micronutrient Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 



1 tbsp(s) 0.6 0.6 0.4 1.2 3.2 4.6 22.6 66.9 




Lunch (12:00 PM): 


Mixed Baby Greens 3 cup(s) 1 1.1 N/A N/A 19.8 N/A N/A N/A 




Dressing) 








3 4 180 3 803 20 127 504 

43 251 7 1372 49 294 2111 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 



1/2 cup(s) N/A 0.1 75 0.6 175.9 3 19.7 223.9 


skim)) 

Kashi Original Frozen Waffles 1/2 serving(s) (2 

N/A N/A N/A N/A 30.4 N/A N/A 66 




1/2 medium (approx 4" 8.9 0.1 58.9 0.1 15.4 0.4 10.2 177.9 


dia) 

Peanut butter, chunk style, without salt 1 tbsp(s) 1.3 0.3 0 0.4 7.2 1.3 25.6 119.2 


Lunch (12:00 PM): 

+Potato Leek Soup 1 serving(s) 2.3 1.6 66.1 0.7 127.8 2.9 46.5 701.8 

NABISCO, NABISCO SNACKWELLS 

1 serving 1.8 0.6 N/A 0.3 22.4 N/A 6.9 28.5 

Wheat Cracker 


1/2 cup(s), seedless 12.4 0.3 2.4 0.1 8 0.1 5.6 152.8 








Dressing) 



13 2 175 1 79 2 31 483 


39 378 3 466 10 146 1953 







Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 



1 cup(s) 12.5 0.1 149.4 1 298.9 7.6 27 382.2 




Lunch (12:00 PM): 




1 pita, small (4 dia) 0.2 0.9 0 0.4 4.2 12.3 19.3 47.6 

whole-wheat) 

Cucumber, with peel, raw 1/2 cup(s) slices 0.9 0.1 2.6 0.1 8.3 0.2 6.8 76.4 


+Hummus Dip 1 serving(s) 5 2.8 2.9 1.5 125.9 4.6 50 279.4 







18 3 314 2 373 9 80 802 


55 954 7 894 60 213 2032 







Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 




1/2 cup(s) N/A 0.1 75 0.6 175.9 3 19.7 223.9 


skim)) 


1 tsp(s) 0.2 0.2 0.1 0.4 1.1 1.5 7.5 22.3 



Lunch (12:00 PM): 

+Peanut Butter Sandwich 1 serving(s) 12.1 2 0.2 1.9 76.1 24.4 95.9 362 


long) 

Peppers, sweet, red, raw 1 cup(s), sliced 3.9 0.4 144.4 0.2 6.4 0.1 11 194.1 





Wheat Bread (Bread, whole-wheat, 

1 slice(s) 1.6 0.7 0 0.5 30 11.3 23 69.4 

commercially prepared) 

+Pasta and Chickpeas 1 serving(s) 1.2 1.9 46.8 1.2 77 15.5 35.9 214.1 




10 3 48 2 131 27 79 516 

39 271 6 417 62 270 1770 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 



2 tsp(s) 0.4 0.4 0.2 0.8 2.1 3.1 15 44.5 



1/2 cup(s) N/A 0.1 75 0.6 175.9 3 19.7 223.9 


skim)) 


Snacks, trail mix, regular, unsalted 1 tsp(s) N/A 0.1 0 0.1 2.4 N/A 4.9 21.4 


Lunch (12:00 PM): 

White Wave Baked Tofu - Garlic Herb 

1 1/2 piece(s) (2 ounces N/A 2.2 N/A N/A 120 N/A N/A N/A 

Italian 

per piece) 






Pomegranate Juice 1 serving (8 fl oz) 36 1.1 N/A N/A N/A N/A N/A N/A 




39 3 130 2 252 10 48 566 

55 805 4 745 18 192 2158 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 




2 tsp(s) 0.4 0.4 0.2 0.8 2.1 3.1 15 44.5 



Lunch (12:00 PM): 


Blueberries, raw 1 cup(s) 14.4 0.4 4.4 0.2 8.7 0.1 8.7 111.6 





without salt) 




+Greek-Style Skillet with Mint 1 serving(s) 10.5 2.9 35 0.7 85.5 1.9 52.4 810.2 








Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 



1 cup(s) N/A 0.1 150.1 1.1 351.8 5.9 39.4 447.7 


skim)) 



Lunch (12:00 PM): 



1/2 cup(s), seedless 12.4 0.3 2.4 0.1 8 0.1 5.6 152.8 



+Mjeddrah (Lentils and Rice) 1 serving(s) 2 2 0.3 1.5 37.2 1.5 76.6 307.7 



+Cheese Omelet 1 serving(s) 0.5 1 233.9 1.4 232 18 13.8 91.6 


Bread, wheat, toasted 1 slice 1.5 0.9 0 0.3 37.9 7.7 13.6 51.3 




3 6 900 2 411 27 140 935 

28 1453 6 898 46 297 2212 





Page: 

Date: 

1 

2/15/2019 




Ingredients: 



3 cup(s) 


Instructions: 



Calories: 

Fat: 


Protein: 

10 kCal 

0 grams 

2 grams 

1 grams 




Sodium: 7 mgs 





Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Bananas, raw 

Nonfat Milk 



White Sugar 


1 cup(s) 

1 cup(s) 


1 tbsp(s) 

Instructions: 


Tip: 



Calories: 

Fat: 


Protein: 

226 kCal 

1 grams 

44 grams 

12 grams 








Bean Burrito 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 







Salsa 

1 cup(s) 

1/2 cup(s) 

1 tbsp(s) 


6 leaf(s) 

1 cup(s) 

1/2 cup(s) 

Instructions: 





Calories: 

Fat: 


Protein: 

278 kCal 

5 grams 

47 grams 

12 grams 








Bran Muffins 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Brown Sugar 

Cinnamon 




Nonfat Milk 


Salt 

Vegetable Oil 


1/4 cup(s) 

2 1/2 tsp(s) 


1 tsp(s) 

1/2 cup(s) 

1 cup(s) 

1/2 cup(s) 

1 cup(s) 


1/4 tsp(s) 

2 tbsp(s) 

3/4 cup(s) 

Instructions: 








Tip: 




Calories: 

Fat: 


Protein: 

111 kCal 

2 grams 

21 grams 

4 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




2 large 


packed 20/lb) 


Instructions: 


Tip: 




Calories: 

Fat: 


Protein: 

240 kCal 

12 grams 

19 grams 

12 grams 








Cheese Omelet 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 1 omelet. 

Ingredients: 

Black Pepper 

Butter, without salt 



Water 

1 dash(s) 

1 tbsp(s) 

1 oz 


1 tbsp(s) 

Instructions: 

Heat an 8-inch skillet over medium heat until skillet is hot. Add butter to skillet. 

In a bowl combine egg, water, and pepper. Beat until just combined. Pour mixture into medium hot skillet and begin stirring 

gently and continuously with a spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg. Stop stirring 

and add cheese. Cook 30-60 seconds more or until egg mixture is set. 


Tip: 

For Mushroom Omelet add 1/3 cup mushrooms to mixture. 


Calories: 

Fat: 


Protein: 

279 kCal 

25 grams 

1 grams 

13 grams 








Greek-Style Skillet with Mint 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Dried Parsley 

Eggplant, raw 

Garlic, raw 



Olive Oil 

Onions, raw 


Spearmint, dried 



Tomatoes, red, ripe, canned, stewed 

1 tbsp(s) 

1 eggplant, peeled (yield from 1-1/4 lb) 


4 oz 

2 tbsp(s) 

2 tbsp(s) 


2 tbsp(s) 

1 tsp(s) 

1 tsp(s) 

1 cup(s) 

1 cups(s), chopped 

Instructions: 

Peel and cube eggplant. Wash beans and snap stem ends off. Heat olive oil and sauté onion and garlic until onion is translucent. 

Add eggplant and green beans and sauté 5 minutes. Add herbs and sauté one minute. Add lemon juice, tomatoes, and tomato 

puree, cover and cook 15 minutes. 

Tip: 

Serve over brown rice. Garnish with plain yogurt. 


Calories: 

Fat: 


Protein: 

154 kCal 

7 grams 

22 grams 

4 grams 








Hummus Dip 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, 

boiled, without salt 


Garlic, raw 

Lemon Juice 


Sesame Oil 

Sesame Seeds 

1/4 tsp(s) 

15 oz 

3/4 tbsp(s) 


1 tbsp(s) 

3/4 cup(s) 

1 tsp(s) 

3 tbsp(s) 

Instructions: 

In blender, combine all ingredients, cover and process until smooth. If necessary scrape sides to make sure all ingredients are 

processed. 

Transfer to a medium bowl, cover and refrigerate for approximately 2 hours. Use within 3 days. 

Tip: 

Dark Sesame oil works great for this recipe. 

Serve with vegetables. 


Calories: 

Fat: 


Protein: 

145 kCal 

4 grams 

20 grams 

8 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Cilantro 


Garlic, raw 



Onions, raw 

Tostada Shell 

Water 


1 tbsp(s) 

1/2 tsp(s) 


1 cup(s) 

2 cup(s) 


4 shell 

1 3/4 cup(s) 

Instructions: 




melts. 

Tip: 




Calories: 

Fat: 


Protein: 

264 kCal 

9 grams 

32 grams 

14 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Cinnamon 

Oatmeal 



Water 

1/2 tsp(s) 

2/3 cup(s) 

1 oz 

1 tbsp(s) 

1 1/3 cup(s) 

Instructions: 



Calories: 

Fat: 


Protein: 

124 kCal 

2 grams 

24 grams 

2 grams 








Mjeddrah (Lentils and Rice) 

Page: 

Date: 

1 

2/15/2019 



1 Serving = one cup. 

Ingredients: 

Lentils, raw 

Olive Oil 

Onions, raw 

Rice, brown, medium-grain, raw 

Salt 

Water 

1/3 cup(s) 

3 tbsp(s) 


3/4 cup(s) 

1/2 tsp(s) 

4 cup(s) 

Instructions: 

Bring lentils and water to a boil, then reduce heat, cover and simmer for 25 minutes. Heat two tablespoons oil in a skillet and 

sauté onions and salt until onions are translucent. Heat remaining oil in another skillet and sauté rice for 3 minutes. Combine 

lentils, onions, and rice, cover tightly, and simmer until lentils and rice are tender, about one hour. Stir occasionally and add more 

water as needed. 

Tip: 

Up to two more cups of water may be needed to cook the rice. 


Calories: 

Fat: 


Protein: 

290 kCal 

11 grams 

40 grams 

7 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 





Garlic, raw 


Olive Oil 

Parsley, raw 



1/4 tsp(s) 

1/4 cup(s) 

16 oz 

1 3/4 cup 



4 tsp(s) 

2 tbsp(s) 


1 tbsp(s) 

Instructions: 







Calories: 

Fat: 


Protein: 

229 kCal 

5 grams 

37 grams 

9 grams 








Peanut Butter Sandwich 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Fruit butters, apple 


Wheat Bread 

1 tbsp(s) 

2 tbsp(s) 

2 slice(s) 

Instructions: 

Spread one slice of the bread with the peanut butter. Spread the jelly over the peanut butter, then top with the second slice of 

bread. 

Tip: 

Use all natural fruit butter; no added sugar jelly or jam. 


Calories: 

Fat: 


Protein: 

356 kCal 

18 grams 

37 grams 

15 grams 








Potato Leek Soup 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Bay Leaf 

Black Pepper 

Celery, raw 




Olive Oil 

Paprika 



1 Bay Leaf 

1 dash(s) 


2 tbsp(s) 

2 cup(s) 

2 1/2 cup(s) 

2 tsp(s) 

1 tsp(s) 

3 potato(s) large (3 to 4-1/4 dia) 

3 1/2 cup(s) 

Instructions: 

In a large saucepan heat oil over medium heat. 

Add chopped leek, celery and bay leaf. Cook for approximately 5 minutes, stirring occasionally. 

Add the broth, and bring to a boil. 

Cover, reduce heat and simmer for approximately 15 minutes 

Increase the heat to medium-high and add milk, diced potatoes, paprika, and pepper. Bring to a second boil, cover and reduce 

heat. Simmer for 15-20 minutes. 

Remove and discard the bay leaf. 

Separate the potato mixture, reserving the liquid and solids separately. 

Place the potato mixture in the electric blender or use electric mixer, add 1 cup of broth mixture and add flour, blend until smooth. 

Return the mixture to the saucepan, and stir in the remaining broth. Cook over medium-high heat until the soup is thick and 

bubbly, stirring frequently. 

Tip: 

Canola oil may be used instead of olive oil, if desired. 


Calories: 

Fat: 


Protein: 

163 kCal 

2 grams 

30 grams 

7 grams 








Quick Ravioli 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 




1/8 tsp(s) 

1 tbsp(s) 

2 serving 

1 cup(s) 

Instructions: 




Calories: 

Fat: 


Protein: 

463 kCal 

18 grams 

55 grams 

18 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Olive Oil 

Spinach, raw 

1 tbsp(s) 


Instructions: 





Tip: 



Calories: 

Fat: 


Protein: 

92 kCal 

8 grams 

5 grams 

4 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Spinach, raw 


2 tbsp(s) 

3 cup(s) 

3 oz 

Instructions: 




Calories: 

Fat: 


Protein: 

92 kCal 

7 grams 

7 grams 

2 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Nonfat Milk 



1 cup(s) 

1 cup(s) 


Instructions: 


Tip: 



Calories: 

Fat: 


Protein: 

275 kCal 

3 grams 

46 grams 

16 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Olive Oil 




1 tbsp(s) 

1/4 cup(s) 

16 oz 

Instructions: 





Add tofu. 





Tip: 



Calories: 

Fat: 


Protein: 

260 kCal 

14 grams 

18 grams 

20 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Salsa 

Tomatoes 

Tostada Shell 


1/2 cup(s) 


1/2 cup(s) 


4 shell 

Instructions: 




Calories: 

Fat: 


Protein: 

297 kCal 

12 grams 

34 grams 

14 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie Vegetarian 





Amount 


Bread, wheat, toasted 1 slice 


NABISCO, NABISCO SNACKWELLS Wheat Cracker 1 serving 





Whole Wheat Pita Bread 1 pita, small (4 dia) 

Amount 



Amount 

Cereals ready-to-eat, wheat germ, toasted, plain 1 tbsp(s) 

Cereals ready-to-eat, wheat germ, toasted, plain 5 tsp(s) 



Amount 


Flour, All Purpose 2 tbsp(s) 



Rice, brown, medium-grain, cooked 0.83 cup(s) 

Rice, brown, medium-grain, raw 3/4 cup(s) 



Amount 

Butter, without salt 1 tbsp(s) 














Plain Yogurt (Skim Milk) 1 3/4 cup(s) 

Plain Yogurt (Skim Milk) 2 tbsp(s) 




Shopping List 

Page: 2 

Date: 2/15/2019 




Amount 


Amount 






Sesame Oil 1 tsp(s) 




Amount 






Grapefruit 1/2 medium (approx 4" dia) 

Grapes 1 cup(s), seedless 

Lemon Juice 1 tbsp(s) 




Pomegranate Juice 1 serving (8 fl oz) 






Amount 




Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, 15 oz 

without salt 


Lentils, raw 1/3 cup(s) 




Peanut butter, smooth style, without salt 2 tbsp(s) 



White Wave Baked Tofu - Garlic Herb Italian 1 1/2 piece(s) (2 ounces per piece) 




Shopping List 

Page: 3 

Date: 2/15/2019 




Amount 

Kashi Original Frozen Waffles 1/2 serving(s) (2 waffles per serving - 3 oz 

per serving) 


Amount 



Amount 


packed 20/lb) 

Food (Snacks) 

Amount 


Snacks, trail mix, regular, unsalted 1 tsp(s) 


Amount 

Salsa 1 cup(s) 



Swanson Natural Goodness Chicken Broth (Low Sodium) 3 1/2 cup(s) 


Food (Sweets) 

Amount 






Cumin Seed (ground) 1 3/4 tbsp(s) 



Paprika 1 tsp(s) 



Spearmint, dried 1 tsp(s) 


Amount 


Fruit butters, apple 1 tbsp(s) 



Amount 







Eggplant, raw 1 eggplant, peeled (yield from 1-1/4 lb) 




Shopping List 

Page: 4 

Date: 2/15/2019 



Amount 


Green Beans - Raw 4 oz 

Leeks, (bulb and lower leaf-portion), raw 2 cup(s) 







Peppers, sweet, red, raw 1 cup(s), sliced 

Potato, flesh and skin, raw 3 potato(s) large (3 to 4-1/4 dia) 





Tomato products, canned, puree, without salt added 1 cup(s) 


Tomatoes, red, ripe, canned, stewed 1 cups(s), chopped 





Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie Vegetarian 

# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 45.6 g - - - 





Fiber, total dietary 22 g 38 g - 58% 


Vitamin A, IU 10888.9 IU - - - 

Vitamin A, RAE 642.6 700 3000 91.8% 


Zinc, Zn 5.8 mg 11 mg 40 mg 52.3% 












mg_ATE 







Thiamin 0.7 mg 1 mg - 74.1% 


Niacin 7.1 mg 14 mg 35 mg 50.4% 









Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 




Starch 9.3 g - - - 







Water 805.1 g 4 g - - 


Energy 3503.8 kj - - - 






Lysine 2.2 g - - - 





Valine 1.9 g - - - 








Serine 1.8 g - - - 








22:1 t 0 g - - - 


18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 



0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

18:3i 0 g - - - 

22:4 0 g - - - 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 





yolks. 

0 20 40 60 80 100 120 140 160 180 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 


Fiber, total dietary 22 g 38 g - 58% Sources for Fiber are 100% whole wheat 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 



0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 



dairy foods. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 







0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




1000 Calorie - Lactose Free Meal Plan 


Page: 

Date: 

1 





Fat: 32.8% 

Fat: 39 grams 










46.3% 

20.9% 

32.8% 

Legend 

Protein 

Carbohydrates 

Fat 

People with lactose intolerance experience a wide variety of gastrointestinal symptoms after eating foods containing lactose. By 

substituting lactose-free dairy products or omitting diary altogether, these symptoms may be reduced or eliminated. The lactose 

free meal plan provides a wide variety of vitamins and minerals, balancing carbohydrate, fat and protein that will keep your 

hunger levels in check all day. This meal plan utilizes both lactose free dairy and dairy substitutes. These products can be 

substituted for one another if certain brands are not available in your area. Because of the reduced dairy in this plan, you may 

want to add a calcium supplement appropriate to your age and gender. Generally, recommended calcium levels for adults are in 

the range of 1000 - 1200 mg/day. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 




Daiya Strawberry Cream Cheese Style Spread 



Snack (10:00 AM): 

Lunch (12:00 PM): 

+Chicken Lettuce Wrap 

Snacks, tortilla chips, low fat, unsalted 

Sauce, LA VICTORIA, LA VICTORIA Salsa Picante, Mild 




+Snow Peas 

+Chicken Peanut and Vegetable Stirfry 



5 almond(s) 

1 tbsp(s) 

1/2 cup(s) 

1 muffin(s) 

1 serving(s) 

1 oz 

1/4 cup(s) 

1/4 cup(s) 

1 serving(s) 




Fat: 42 grams 














Page: 

Date: 

2 

2/15/2019 

Day 2: 




Cranberries, dried, sweetened 

Pears, raw 

Snack (10:00 AM): 

Lunch (12:00 PM): 


+Chicken and Couscous Salad 







1/2 cup(s) 

1/3 cup 




1/4 cup(s) 

1 serving(s) 




Fat: 40 grams 














Page: 

Date: 

3 

2/15/2019 

Day 3: 


+Banana Bread - Non Dairy 

Snack (10:00 AM): 

Lunch (12:00 PM): 



+Black Bean Quesadillla - Lactose Free 





+Chimicurri Sauce 

Beef, tenderloin, separable lean and fat, trimmed to 1/8" fat, all 

grades, cooked, roasted 




Fat: 53 grams 






1 serving(s) 

1 large (3-1/16 dia) 

1/4 cup(s) 

1 serving(s) 



1 serving(s) 

3 oz 









Page: 

Date: 

4 

2/15/2019 

Day 4: 



Borden Lactose Free 2% Reduced Fat Milk 


Snack (10:00 AM): 

Lunch (12:00 PM): 


Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor 





+Roasted Cauliflower 

+Panko Crusted Chicken Tenders 


1 large (3-1/16 dia) 

1/2 cup(s) 

1/2 cup 

1 serving(s) 

1/2 oz 


1/4 cup(s) 

1 serving(s) 

1 serving(s) 



Fat: 28 grams 














Page: 

Date: 

5 

2/15/2019 

Day 5: 



+Breakfast Taco Low Sodium 

Snack (10:00 AM): 

Lunch (12:00 PM): 




+Chicken Salad Sandwich - Lactose Free 



+Pesto - Non Dairy 



Spaghetti, whole-wheat, cooked 



1 serving(s) 

1/2 oz 

1/4 cup(s) 

15 medium 


2 serving(s) 



1 cup(s) 



Fat: 31 grams 














Page: 

Date: 

6 

2/15/2019 

Day 6: 


+Soy Shake 

Pears, raw 

Snack (10:00 AM): 

Lunch (12:00 PM): 


+Cole Slaw 







1 serving(s) 

1 pear(s), large (approx 2 per lb) 

1 serving(s) 




1 serving(s) 



Fat: 29 grams 














Page: 

Date: 

7 

2/15/2019 

Day 7: 



Honey (Honey, strained or extracted) 


Snack (10:00 AM): 

Lunch (12:00 PM): 

+Hummus Vegetable Wrap - Non Dairy 





+Fish Tacos 

+Cole Slaw 


1 muffin(s) 

1 tsp(s) 

1 1/2 tbsp(s) 

1 serving(s) 

1/2 oz 


1 serving(s) 




Fat: 49 grams 














Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 



Nuts, almonds unsalted (Nuts, almonds) 5 almond(s) 34.5 3 1.3 1.3 0.2 0 0.7 0.1 

Daiya Strawberry Cream Cheese Style 

1 tbsp(s) 45 3 3 0.5 1.8 0 0 80 

Spread 




Snack (10:00 AM): 

No Items 

Lunch (12:00 PM): 

+Chicken Lettuce Wrap 1 serving(s) 202.8 11 5.4 20.7 4.5 64.3 1 313 

Snacks, tortilla chips, low fat, unsalted 1 oz 117.9 1.6 22.7 3.1 0.2 0 1.5 4.3 

Sauce, LA VICTORIA, LA VICTORIA 

1/4 cup(s) 16.2 0.2 2.9 0.7 N/A 0 0.2 357.6 

Salsa Picante, Mild 



No Items 



+Snow Peas 1 serving(s) 47.6 2.5 5 1.8 0.3 0 1.7 2.5 

+Chicken Peanut and Vegetable Stirfry 3/4 serving(s) 290.2 16.7 12.9 24.7 2.5 54.4 4.5 302.1 



No Items 







Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 


Oatmeal (Cereals, oats, regular and quick 1/2 cup(s) 82.8 1.8 14 3 0.4 0 2 82.8 



Cranberries, dried, sweetened 1/3 cup 123.2 0.5 32.9 0 0 0 2.3 1.2 



lb) 


Snack (10:00 AM): 

No Items 

Lunch (12:00 PM): 


+Chicken and Couscous Salad 1/2 serving(s) 226.1 7.1 23.8 17.7 1.2 36.1 5.2 282.3 



No Items 



+Salmon with Orange Avocado Pico 1 serving(s) 287.7 16.2 12.5 24 2.4 62.3 4.3 345 




No Items 







Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 


+Banana Bread - Non Dairy 1 serving(s) 318.6 15.5 41.8 4.8 2.1 35.2 2 224.6 


Snack (10:00 AM): 

No Items 

Lunch (12:00 PM): 


1 large (3-1/16 dia) 86.5 0.2 21.6 1.7 0 0 4.4 0 

varieties) 


1/4 cup(s) 16.2 0.2 2.9 0.7 N/A 0 0.2 357.6 


+Black Bean Quesadillla - Lactose Free 1 serving(s) 165.4 4 27.5 6.2 1.8 7.5 5 152.8 


1/4 cup(s), cubes 60 5.5 3.2 0.8 0.8 0 2.5 2.6 

varieties) 



No Items 



+Chimicurri Sauce 1 serving(s) 57.8 6.1 1.1 0.3 0.8 0 0.5 3.9 

Beef, tenderloin, separable lean and fat, 

3 oz 275.4 20.9 0 20.3 8.3 72.2 0 48.4 

trimmed to 1/8" fat, all grades, cooked, 

roasted 



No Items 







Page: 

Date: 

4 

2/15/2019 

Day 4: 



varieties) 

Borden Lactose Free 2% Reduced Fat 

Milk 


and nuts 

Snack (10:00 AM): 

No Items 

Lunch (12:00 PM): 


Sodium 


1 large (3-1/16 dia) 86.5 0.2 21.6 1.7 0 0 4.4 0 

1/2 cup(s) 60 2.5 6 4 1.5 10 0 62.5 

1/2 cup 144.5 2.1 33.1 4.1 0.3 0 3.1 98.2 


291 5 61 10 2 10 8 161 


Snacks, FRITOLAY, SUNCHIPS, 

1/2 oz 69.6 3 9.5 1.1 0.3 N/A 1 46.4 

Multigrain Snack, original flavor 




No Items 



+Roasted Cauliflower 1 serving(s) 102.7 7.9 6.5 3.9 0.8 0 2.8 325 

+Panko Crusted Chicken Tenders 1 serving(s) 283.5 6.9 21.4 31 1.8 178.3 1.5 544.9 



No Items 







Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 



+Breakfast Taco Low Sodium 1 serving(s) 256.1 12.1 23.4 13.1 3.1 221.7 4 547.1 


Snack (10:00 AM): 

No Items 

Lunch (12:00 PM): 

Snacks, tortilla chips, low fat, unsalted 1/2 oz 59 0.8 11.4 1.6 0.1 0 0.8 2.1 


1/4 cup(s) 16.2 0.2 2.9 0.7 N/A 0 0.2 357.6 


Carrots, baby, raw 15 medium 52.5 0.2 12.4 1 0 0 4.4 117 

+Chicken Salad Sandwich - Lactose Free 1/2 serving(s) 210.4 5.5 23.1 18.4 1.5 36.1 3.8 220 



No Items 


+Pesto - Non Dairy 2 serving(s) 103 10.6 1.9 1.1 1.2 0 0.4 146.2 


1 cup(s), chopped 54.6 0.6 11.2 3.7 0.1 0 5.1 64 

salt 


1 small (2-3/8 dia) 45.1 0.1 11.3 0.9 0 0 2.3 0 

varieties) 

Spaghetti, whole-wheat, cooked 1 cup(s) 173.6 0.8 37.2 7.5 0.1 0 6.3 4.2 



No Items 







Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 


+Soy Shake 1 serving(s) 199 7.6 26.7 9.8 0.9 0 5.9 58.9 

Pears, raw 1 pear(s), large 

121.2 0.3 32.3 0.8 0 0 6.5 2.1 



Snack (10:00 AM): 

No Items 

Lunch (12:00 PM): 


+Cole Slaw 1/2 serving(s) 19.7 1.4 1.9 0.3 0.2 0 0.5 34.4 





No Items 




1 serving(s) 355.8 15.9 17.4 34.8 4.7 82.7 2.9 382.9 

Potatoes 



No Items 







Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 



Honey (Honey, strained or extracted) 1 tsp(s) 21.3 0 5.8 0 0 0 0 0.3 

Peanut butter, smooth style, without salt 1 1/2 tbsp(s) 141.1 12.1 4.7 6 2.5 0 1.4 4.1 


Snack (10:00 AM): 

No Items 

Lunch (12:00 PM): 

+Hummus Vegetable Wrap - Non Dairy 1 serving(s) 257.5 12 30.4 11.9 3.7 15 11.4 583.1 

Snacks, tortilla chips, low fat, unsalted 1/2 oz 59 0.8 11.4 1.6 0.1 0 0.8 2.1 

Pineapple, raw, all varieties 1/4 cup(s), diced 19.4 0 5.1 0.2 0 0 0.5 0.4 



No Items 



+Cole Slaw 1/2 serving(s) 19.7 1.4 1.9 0.3 0.2 0 0.5 34.4 



No Items 






1000 Calorie - Lactose Free Meal Plan with Micronutrient 

Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 




Daiya Strawberry Cream Cheese Style 


Spread 




Snack (10:00 AM): 

No Items 

Lunch (12:00 PM): 

+Chicken Lettuce Wrap 1 serving(s) 2 1.1 57.3 0.7 17.5 14.4 24 304.4 

Snacks, tortilla chips, low fat, unsalted 1 oz 0.2 0.5 1.1 0.3 45.1 4.5 27.5 77.1 


1/4 cup(s) 1.8 0.1 N/A N/A 9 N/A N/A N/A 




No Items 



+Snow Peas 1 serving(s) 2.4 0.2 0.1 0 29.2 0 1 131.6 

+Chicken Peanut and Vegetable Stirfry 3/4 serving(s) 5.8 2.4 218.2 1.8 85.1 30 81.5 753.8 



No Items 







Information 

Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 


Oatmeal (Cereals, oats, regular and quick 1/2 cup(s) 0.3 1 0 1.2 10.5 6.3 31.5 81.7 



Cranberries, dried, sweetened 1/3 cup 26 0.2 0 0 4 0.2 2 16 



lb) 


Snack (10:00 AM): 

No Items 

Lunch (12:00 PM): 


+Chicken and Couscous Salad 1/2 serving(s) 4.1 1.6 213.1 1.1 39.1 22.8 41.3 394.9 



No Items 



+Salmon with Orange Avocado Pico 1 serving(s) 6.1 1.4 28.5 1.1 50.5 41.6 53.5 874 




No Items 







Information 

Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 


+Banana Bread - Non Dairy 1 serving(s) 21.2 1.4 12.8 0.5 18.3 10.5 26.9 191.2 


Snack (10:00 AM): 

No Items 

Lunch (12:00 PM): 


1 large (3-1/16 dia) 17.2 0.2 20.2 0.1 73.6 0.9 18.4 333 

varieties) 




+Black Bean Quesadillla - Lactose Free 1 serving(s) 0.9 1.1 3.5 0.9 45.2 3.2 50.8 190.6 


1/4 cup(s), cubes 0.2 0.2 2.6 0.2 4.5 0.2 10.9 181.9 

varieties) 



No Items 



+Chimicurri Sauce 1 serving(s) 0.1 0.6 30.6 0.1 16.5 0.1 4.7 49 

Beef, tenderloin, separable lean and fat, 

3 oz 0 2.6 0 3.4 7.6 19.5 18.7 281.4 

trimmed to 1/8" fat, all grades, cooked, 

roasted 



No Items 







Information 

Page: 

Date: 

4 

2/15/2019 

Day 4: 



varieties) 

Borden Lactose Free 2% Reduced Fat 

Milk 


and nuts 

Snack (10:00 AM): 

No Items 

Lunch (12:00 PM): 


Pot.(K) 


1 large (3-1/16 dia) 17.2 0.2 20.2 0.1 73.6 0.9 18.4 333 

1/2 cup(s) 6 N/A N/A N/A N/A N/A N/A N/A 

1/2 cup 13.2 3.7 69.7 1.6 0 7.4 33.2 206.6 


36 4 90 2 74 8 52 540 


Snacks, FRITOLAY, SUNCHIPS, 

1/2 oz 1 0.2 0 0.2 2.8 N/A 10.8 32.9 

Multigrain Snack, original flavor 




No Items 



+Roasted Cauliflower 1 serving(s) 2.2 0.8 0.2 0.5 30.6 1.9 31.8 379.5 

+Panko Crusted Chicken Tenders 1 serving(s) 1.9 2.4 50 1.4 71.5 51.2 46 525.5 



No Items 







Information 

Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 



+Breakfast Taco Low Sodium 1 serving(s) 1.1 1.9 89.8 0.8 44 17.7 9.4 120 


Snack (10:00 AM): 

No Items 

Lunch (12:00 PM): 

Snacks, tortilla chips, low fat, unsalted 1/2 oz 0.1 0.2 0.6 0.2 22.5 2.2 13.7 38.6 




Carrots, baby, raw 15 medium 7.1 1.3 1035 0.3 48 1.4 15 355.5 

+Chicken Salad Sandwich - Lactose Free 1/2 serving(s) 0.6 1.8 64.7 1.1 67.9 26 43.2 303.2 



No Items 


+Pesto - Non Dairy 2 serving(s) 0.4 0.6 21.1 0.4 18.3 0.3 19.9 70.3 


1 cup(s), chopped 2.2 1 120.1 0.7 62.4 2.5 32.8 457.1 

salt 


1 small (2-3/8 dia) 9 0.1 10.6 0.1 38.4 0.5 9.6 173.8 

varieties) 

Spaghetti, whole-wheat, cooked 1 cup(s) 1.1 1.5 0 1.1 21 36.3 42 61.6 



No Items 







Information 

Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 


+Soy Shake 1 serving(s) 15.4 2.5 182.9 1.7 126.6 16.7 102.5 526.6 

Pears, raw 1 pear(s), large 

20.5 0.4 2.1 0.2 18.8 0.2 14.6 248.7 



Snack (10:00 AM): 

No Items 

Lunch (12:00 PM): 


+Cole Slaw 1/2 serving(s) 0.6 0.2 28 0 10.4 0.2 4 56.8 


11 0.1 3.2 0 6.4 0 5.3 113.4 




No Items 




1 serving(s) 5.6 3.3 599.5 6.3 66 36.7 49.4 661 

Potatoes 



No Items 







Information 

Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 



Honey (Honey, strained or extracted) 1 tsp(s) 5.7 0 0 0 0.4 0.1 0.1 3.6 

Peanut butter, smooth style, without salt 1 1/2 tbsp(s) 2.2 0.4 0 0.7 10.3 1.3 37 155.8 


Snack (10:00 AM): 

No Items 

Lunch (12:00 PM): 

+Hummus Vegetable Wrap - Non Dairy 1 serving(s) 4.7 1.3 327 0.9 88 1.6 30.1 332.6 

Snacks, tortilla chips, low fat, unsalted 1/2 oz 0.1 0.2 0.6 0.2 22.5 2.2 13.7 38.6 

Pineapple, raw, all varieties 1/4 cup(s), diced 3.8 0.1 1.2 0 5 0 4.6 42.2 



No Items 



+Cole Slaw 1/2 serving(s) 0.6 0.2 28 0 10.4 0.2 4 56.8 



No Items 






Banana Bread - Non Dairy 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 loaf. 



Ingredients: 

Baking Soda 

Bananas, raw 

Cinnamon 



Salt 

Tofutti Better Than Sour Cream, Original Plain 


Vegetable Oil 

Walnuts 

White Sugar 

1 tsp(s) 

3 1/2 medium (7 to 7-7/8 long) 

1/4 tbsp(s) 


2 cup(s) 

1/2 tsp(s) 

2 tbsp(s) 

1 tsp(s) 

1/2 cup(s) 


1 cup(s) 

Instructions: 

Preheat oven to 350F. Sift together Flour, Salt, Baking Soda, and Cinnamon. In a seperate bowl beat sugar and eggs with a whisk 

until light and fluffy. Drizzle in oil. Add bananas, sour cream, and vanilla. Fold in flour mixture and nuts into bowl with egg mixture. 

Pour batter into a buttered 9 x 4 loaf pan and bake for 45 minutes, or until a toothpick inserted in the center comes out clean. 

Tip: 


Calories: 

Fat: 


Protein: 

319 kCal 

16 grams 

42 grams 

5 grams 








Black Bean Quesadillla - Lactose Free 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 2 quesadillas. 


1 Serving = 1 quesadilla. 

Ingredients: 


Borden Lactose Free American Cheese 


Tomatoes 

1/4 cup(s) 

1 slice(s) 


1/8 cup(s), chopped or sliced 

Instructions: 

1. Preheat non-stick sautee pan on med-high heat. 

2. Combine beans and tomatoes. 

3. Divide bean mixture between 2 tortillas and top each one with cheese and an additional tortilla. 

4. Grill on both sides until cheese is melted and tortillas are lightly browned on both sides. 


Calories: 

Fat: 


Protein: 

166 kCal 

4 grams 

28 grams 

6 grams 








Breakfast Taco Low Sodium 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Size 



Instructions: 

2 tortilla(s) 

2 large 


packed 20/lb) 

Roll 1/4 cup cooked egg and one slice precooked bacon in each flour tortilla. Heat in microwave for 10-15 seconds. Serve hot. 

Tip: 

Microwave scrambled eggs. 

Use egg substitute to lower cholesterol content of meal. 


Calories: 

Fat: 


Protein: 

256 kCal 

12 grams 

24 grams 

13 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Sesame Seeds 

Water 

10 oz 

1 tbsp(s) 

1 tbsp(s) 

2 tbsp(s) 

1 fl oz 

Instructions: 




Tip: 



Calories: 

Fat: 


Protein: 

86 kCal 

5 grams 

9 grams 

3 grams 








Chicken and Couscous Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 





Oil, corn, peanut, and olive 

Red Tomatoes 

1 tsp(s) 

6 oz 

1 cup(s), cooked 

2 cup(s) 


1 1/2 tbsp(s) 


Instructions: 


2. Half cherry tomatoes. 

3. Combine cooked couscous, cooked mixed vegetables, chicken, tomatoes, olive oil, lemon juice and black pepper. 


Calories: 

Fat: 


Protein: 

452 kCal 

14 grams 

48 grams 

36 grams 








Chicken Lettuce Wrap 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 





Mayonnaise, low sodium, low calorie or diet 

Tomatoes 

2 slice(s) 

4 oz 



1 tbsp 


Instructions: 

Place roasted chicken, bell pepper, cheese, mayonnaise and tomato slices in lettuce and wrap. 

Tip: 


Calories: 

Fat: 


Protein: 

203 kCal 

11 grams 

6 grams 

20 grams 








Chicken Peanut and Vegetable Stirfry 

Page: 

Date: 

1 

2/15/2019 

Instructions: 




Ingredients: 

Bamboo shoots, canned, drained solids 1 can (303 x 406) 


16 oz 


2 cup(s) 

Olive Oil 

2 tbsp(s) 

Peanuts, all types, raw 

1/2 cup(s) 

Raw Carrots 


Sauce, NESTLE, LJ MINOR All Purpose Stir Fry Sauce, 

4 tbsp(s) 



2 tbsp(s) 

Zucchini 


1. Heat 1 tablespoon of oil in non-stick saute pan over medium high heat. 

2. Stir fry chicken until cooked through. 

3. Remove chicken from pan and keep warm. 

4. Add second tablespoon of olive oil to pan and stir fry vegetables. 

5. Once vegetables are slightly softened add stir fry sauce and cook additional minute. 

6. Add chicken back to pan and heat for additonal minute. 

7. Top with peanuts and sesame seeds and serve. 


Calories: 

Fat: 


Protein: 

387 kCal 

22 grams 

17 grams 

33 grams 








Chicken Salad Sandwich - Lactose 

Free 

Page: 

Date: 

1 

2/15/2019 



1 Serving = sandwich. 

Ingredients: 

Avocado 

Black Pepper 

Celery, raw 


Cilantro 


Liddels - Plain Yoghurt - Lactose Free 

Tomatoes 



1/2 tsp(s) 

1 tbsp(s) 

3 oz 

1 tbsp(s) 

3 leaves 

1/2 serving 



Instructions: 

1. Combine yogurt, avocado, celery, cilantro and black pepper. Mix well. 

2. Add shredded roasted chicken breast to yogurt mixture and combine. 

3. Serve chicken salad inside pita bread with lettuce and tomato. 


Calories: 

Fat: 


Protein: 

421 kCal 

11 grams 

46 grams 

37 grams 








Chimicurri Sauce 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 12 tablespoons. 


1 Serving = 1 tablespoon. 

Ingredients: 

Black Pepper 

Cilantro 


Garlic, raw 


Lemon zest 

Olive Oil 

Parsley, raw 

White Wine Vinegar 

1 tsp(s) 

1 cup(s) 

1 1/2 tsp(s) 

2 clove(s) 

1 tbsp(s) 

1 tbsp(s) 

1/3 cup(s) 

1 cup(s) 

2 tbsp(s) 

Instructions: 

1. Combine all the ingredients, except for the olive oil, in the bowl of a food processor. Pulse until mixture is minced, scraping 

down sides of the bowl as needed. 

2. Add olive oil to the bowl of mixture and pulse till combined. Taste and adjust seasonings as desired. 


Calories: 

Fat: 


Protein: 

58 kCal 

6 grams 

1 grams 

0 grams 




Sodium: 4 mgs 




Cole Slaw 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


harvest, raw 

Cilantro 

Green Onions 

Olive Oil 

Raw Carrots 

Salt 


White Sugar 

1/4 tsp(s) 


1/2 cup(s) 


3 tsp(s) 


1/8 tsp(s) 

2 tbsp(s) 

1 tsp(s) 

Instructions: 


pepper. 




Calories: 

Fat: 


Protein: 

39 kCal 

3 grams 

4 grams 

1 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


salt 




Chili Powder 

Cilantro 


without salt 



Onions, raw 


16 oz 

16 oz 

1 serving 


1 tbsp(s) 

1/4 cup(s) 


1 tbsp(s) 

29 oz 


8 oz 

Instructions: 





Calories: 

Fat: 


Protein: 

251 kCal 

3 grams 

34 grams 

25 grams 








Fish Tacos 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Atlantic Cod 

Cabbage, raw 


Garlic Powder 



Margarine 




1/4 tsp(s) 

1/4 tsp(s) 

3 tbsp(s) 

1 tsp(s) 

1/4 cup(s) 


Instructions: 











Tip: 



Calories: 

Fat: 


Protein: 

364 kCal 

22 grams 

20 grams 

23 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Brown Sugar 

Margarine 

Raw Carrots 


1 tbsp(s) 

16 oz 

Instructions: 






Add carrots. 




Calories: 

Fat: 


Protein: 

72 kCal 

2 grams 

14 grams 

1 grams 








Hummus Vegetable Wrap - Non Dairy 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Hummus, home prepared 

La Tortilla Tortillas Carb Cutting, Original 


Raw Carrots 

1 slice(s) 

1/4 cup(s), pared, chopped 

1/4 cup(s) 

1 tortilla(s) 



Instructions: 

1. Spread hummus onto tortilla. 

2. Fill tortilla with vegetables and cheese, fold. 


Calories: 

Fat: 


Protein: 

258 kCal 

12 grams 

30 grams 

12 grams 










Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Cinnamon 



Ground Ginger 


Onions, raw 

Orange zest 

Salt 



16 oz 

1/2 tsp(s) 

1/2 tsp(s) 

1/2 tsp(s) 

1 tsp(s) 

1 tsp(s) 

4 tsp(s) 


1 tsp(s) 

1/2 tsp(s) 

1 tsp(s) 

2 medium 

Instructions: 














Calories: 

Fat: 


Protein: 

356 kCal 

16 grams 

18 grams 

35 grams 








Panko Crusted Chicken Tenders 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 





Garlic Powder 


1 tsp(s) 

1 cup(s) 

16 oz 

1/2 tsp(s) 


1 tsp(s) 

2 tbsp(s) 

Instructions: 

1. Heat Oven to 400 degrees and line baking sheet with tin foil and spray with non stick cooking spray. 

2. Slice chicken breasts into strips. 

3. Combine panko breadcrumbs with black pepper, crushed red pepper and garlic powder. 

4. In a seperate bowl, combine eggs with dijon mustard. 

5. Dip chicken strips into egg white mixture and then dredge through panko breadcrumbs. 

6. Place on baking sheet, spray tops of chicken strips with non stick cooking spray, and bake for approx. 20 - 25 minutes, flipping 

chicken strips over halfway. 


Calories: 

Fat: 


Protein: 

284 kCal 

7 grams 

21 grams 

31 grams 








Pesto - Non Dairy 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 1 tablespoon. 

Ingredients: 

Basil, fresh 

Garlic, raw 



Olive Oil 

Salt 

1 1/2 cup(s) 

4 clove(s) 


1/3 cup(s) 

1/4 cup(s) 

1/2 tsp(s) 

Instructions: 

1. Combine basil, pine nuts, garlic, salt and lemon juice in blender and pulse. 

2. Slowly add olive oil in a stream until desired consistency. 

3. Taste and adjust seasoning. 


Calories: 

Fat: 


Protein: 

52 kCal 

5 grams 

1 grams 

1 grams 








Roasted Cauliflower 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 



Olive Oil 

Salt 

1/2 tsp(s) 

16 oz 

1 oz 

1 tbsp(s) 

1/2 tsp(s) 

Instructions: 




4. Combine cauliflower with olive oil, salt and pepper. 




Calories: 

Fat: 


Protein: 

103 kCal 

8 grams 

6 grams 

4 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Avocado 

Black Pepper 

Cilantro 


Olive Oil 

Onions, Red 



Salt 


1 tsp(s) 

1/4 cup(s) 

16 oz 

3 tsp(s) 



1 pepper 

1/2 tsp(s) 

Instructions: 








Calories: 

Fat: 


Protein: 

288 kCal 

16 grams 

12 grams 

24 grams 








Snow Peas 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Olive Oil 

Peas, Snow 

1 tsp(s) 

2 tsp(s) 

4 cups(s), whole (2.2 oz per cup) 

Instructions: 

1. Heat olive oil in non stick sauté pan over medium heat. 

2. Add snow peas to pan and sauté for approx. 5 minutes or until cooked through. Season with black pepper as desired. 


Calories: 

Fat: 


Protein: 

48 kCal 

2 grams 

5 grams 

2 grams 




Sodium: 2 mgs 




Soy Shake 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Mangos, raw 

Orange Juice 


Soymilk, original and vanilla, unfortified 

Tofu, soft, prepared with calcium sulfate and magnesium chloride 

(nigari) 


Wheat Germ 

7 medium 


3/4 cup(s) 

2 tbsp(s) 

3/4 cup(s) 

3/4 cup(s) (1/2 cubes) 

2 tbsp(s) 

2 tbsp(s) 

Instructions: 

1. In a blender, combine soy milk and orange juice. Turn on blender and add the bran, germ, and flax. 

2. Stop the blender, then add tofu, carrots, and mangos. Cover and blend on high until smooth. 

3. If shake is too think, thin with more milk, juice, or water. 

Tip: 

Increase fiber content gradually, starting with a teaspoon each of the bran, germ, and flax. Take a few weeks to work up to 2 

tablespoons. 


Calories: 

Fat: 


Protein: 

199 kCal 

8 grams 

27 grams 

10 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Spinach, raw 


2 tbsp(s) 

3 cup(s) 

3 oz 

Instructions: 




Calories: 

Fat: 


Protein: 

92 kCal 

7 grams 

7 grams 

2 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Tomatoes 


2 leaf(s) 

1 tsp(s) 

3 oz 



Instructions: 




Calories: 

Fat: 


Protein: 

209 kCal 

4 grams 

21 grams 

23 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie - Lactose Free Meal Plan 

Food (Baby Foods) 


Amount 

Tofutti Better Than Sour Cream, Original Plain 2 tbsp(s) 

Amount 



Bread crumbs, dry, grated, plain 1 cup(s) 


English muffins, whole-wheat, toasted 2 muffin(s) 

La Tortilla Tortillas Carb Cutting, Original 1 tortilla(s) 


Whole Wheat Pita Bread 1 1/2 pita, large (6-1/2 dia) 


Beef, tenderloin, separable lean and fat, trimmed to 1/8" fat, all grades, 

cooked, roasted 








Amount 

Amount 

3 oz 

16 oz 

Water 1 fl oz 

Amount 

Cereals ready-to-eat, MUESLI, dried fruit and nuts 1/2 cup 


Amount 

Couscous, cooked 1 cup(s), cooked 




Spaghetti, whole-wheat, cooked 1 cup(s) 

Wheat bran, crude 2 tbsp(s) 

Wheat Germ 2 tbsp(s) 

Amount 

Borden Lactose Free 2% Reduced Fat Milk 1/2 cup(s) 

Borden Lactose Free American Cheese 4 slice(s) 

Daiya Strawberry Cream Cheese Style Spread 1 tbsp(s) 



Liddels - Plain Yoghurt - Lactose Free 1/2 serving 

Amount 





Mayonnaise, low sodium, low calorie or diet 1 tbsp 





Shopping List 

Page: 2 

Date: 2/15/2019 




Amount 

Oil, corn, peanut, and olive 1 1/2 tbsp(s) 

Olive Oil 0.58 cup(s) 




Vegetable Oil 1/2 cup(s) 

Amount 




Amount 





Bananas, raw 3 1/2 medium (7 to 7-7/8 long) 

Cranberries, dried, sweetened 1/3 cup 



Lemon zest 1 tbsp(s) 








Pears, raw 1 pear(s), large (approx 2 per lb) 





Amount 




Hummus, home prepared 1/4 cup(s) 

Peanut butter, smooth style, without salt 1 1/2 tbsp(s) 

Peanuts, all types, raw 1/2 cup(s) 

Peas, Snow 4 cups(s), whole (2.2 oz per cup) 

SILK Vanilla, soymilk 1/2 cup(s) 

Soymilk, original and vanilla, unfortified 3/4 cup(s) 

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 3/4 cup(s) (1/2 cubes) 




Amount 


Shopping List 

Page: 3 

Date: 2/15/2019 





Amount 


Nuts, pine nuts, dried 1/3 cup(s) 

Nuts, walnuts, black, dried 1 oz 





Amount 


packed 20/lb) 

Amount 






Food (Snacks) 

Amount 

Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor 1/2 oz 

Snacks, tortilla chips, low fat, unsalted 2 oz 


Amount 

Sauce, LA VICTORIA, LA VICTORIA Salsa Picante, Mild 3/4 cup(s) 

Sauce, NESTLE, LJ MINOR All Purpose Stir Fry Sauce, ready-to-serve 4 tbsp(s) 


Amount 

Basil, fresh 1 1/2 cup(s) 













Ground Oregano 1 tbsp(s) 









Shopping List 

Page: 4 

Date: 2/15/2019 



Food (Sweets) 

Amount 


White Wine Vinegar 2 tbsp(s) 

Amount 



White Sugar 1 cup(s) 



Amount 

Bamboo shoots, canned, drained solids 1 can (303 x 406) 




raw 





Celery, raw 1 tbsp(s) 

Cilantro 2 cup(s) 



Cucumber, peeled, raw 1/4 cup(s), pared, chopped 


Frozen Mixed Vegetables - Cooked 2 cup(s) 


Green Beans - Raw 2 cup(s) 

Green Bell Pepper 1/2 cup(s), sliced 







Parsley, raw 1 cup(s) 













Shopping List 

Page: 5 

Date: 2/15/2019 



Amount 



Tomatoes 1/8 cup(s), chopped or sliced 






Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie - Lactose Free Meal Plan 

# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 55.7 g - - - 






Iron, Fe 7.9 mg 8 mg 45 mg 99.2% 

Vitamin A, IU 12980.1 IU - - - 

Vitamin A, RAE 689.3 700 3000 98.5% 


Zinc, Zn 5.7 mg 11 mg 40 mg 52.2% 













mg_ATE 


Vitamin B-12 2 mcg 2 mcg - - 




Thiamin 0.8 mg 1 mg - 78.9% 

Riboflavin 0.8 mg 1 mg - 79% 










Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 




22:1 t 0 g - - - 


18:2 t,t 0 g - - - 

18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

18:3i 0 g - - - 

22:4 0 g - - - 






Lysine 3.6 g - - - 





Valine 2.4 g - - - 








Serine 2.1 g - - - 



Retinol 58 mcg - - - 





Starch 11.3 g - - - 








Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 




Water 624.5 g 4 g - - 


Energy 4001.8 kj - - - 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 

Riboflavin 0.8 mg 1 mg - 79% Sources for Riboflavin are milk and other 




0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 







0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 







0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




1000 Calorie - Antioxidant Summary 


Page: 

Date: 

1 




Carbohydrates: 47% 

Fat: 26.2% 

Fat: 30 grams 










47% 

26.8% 

26.2% 

Legend 

Protein 

Carbohydrates 

Fat 

This meal plan provides 1000 calories and focuses on high antioxidant fruits and vegetables. Antioxidants are naturally occurring 

substances found in plants that reduce free radicals in the body. Diseases such as heart disease, cancer, and premature aging 

may be influenced by large amounts of free radicals in the body. Antioxidants work by absorbing the free radicals and removing 

them from the body. Each antioxidant rich food is given an ORAC (Oxygen Radical Absorbance Capacity) value. This value 

measures the absorption capacity of the antioxidant. The goal of this meal plan is to provide foods high in ORAC values. You will 

notice a wide variety of colors in the meals because each color represents a different anti-oxidant. Just like your daily diet, variety 

is recommended to promote a healthful lifestyle. Any 1000 calorie menu is best used as quick start plan for weight loss. The 

extremely low calorie level is not recommended for long periods of time. It is recommended that you take a generic multivitamin/ 

mineral supplement. As always, you should consult with your doctor or a registered dietitian if you have specific health concerns. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 


Pomegranate Juice 

+Blueberry Protein Pancakes 

Snack (10:00 AM): 

+Cranberry and Nut Energy Bar 

Lunch (12:00 PM): 




+Chef Salad 



+Spinach and Onions 



Fat: 32 grams 






1 serving (8 fl oz) 



4 cracker(s) 



1 serving(s) 

1 serving(s) 

1 serving(s) 









Page: 

Date: 

2 

2/15/2019 

Day 2: 



Snack (10:00 AM): 

+Blueberry Fruit Leather 

Lunch (12:00 PM): 


+Sun-Dried Tomato and Turkey-Roll 


Plums, dried (prunes), uncooked 







Fat: 23 grams 






1 serving(s) 

1 serving(s) 

1 tbsp(s) 


5 prune 

1 serving(s) 

1/3 cup(s) 

1 serving(s) 









Page: 

Date: 

3 

2/15/2019 

Day 3: 



Snack (10:00 AM): 


Lunch (12:00 PM): 










Fat: 41 grams 






1 serving(s) 




1/2 small box (1.5 oz) 


1 serving(s) 









Page: 

Date: 

4 

2/15/2019 

Day 4: 


Yoplait Yo-Plus- Blueberry Acai 


Snack (10:00 AM): 


Lunch (12:00 PM): 

+Grilled Chicken Salad 






+Shrimp Cilantro Spring Rolls 




Fat: 23 grams 






1 Serving 

1 serving(s) 

1 serving(s) 

1 serving(s) 



6 prune 

1 serving(s) 










Page: 

Date: 

5 

2/15/2019 

Day 5: 




+Egg Omelet 

Snack (10:00 AM): 


Lunch (12:00 PM): 

Raspberries, raw 

Alfalfa seeds, sprouted, raw 

Blackberries, raw 





+Fish Tacos 



Fat: 39 grams 







3/4 slice(s) (1 oz per slice) 

1 serving(s) 


1/2 cup(s) 

1/2 cup(s) 

1/2 cup(s) 

1 serving(s) 

1/2 small box (1.5 oz) 

1 serving(s) 









Page: 

Date: 

6 

2/15/2019 

Day 6: 


Yoplait Yo-Plus- Blueberry Acai 

+Carrot and Raisin Muffins 

Snack (10:00 AM): 


Lunch (12:00 PM): 










Fat: 27 grams 






1 Serving 


1 serving(s) 

1 serving(s) 

1/2 cup(s) 

4 prune 


1 serving(s) 









Page: 

Date: 

7 

2/15/2019 

Day 7: 



Snack (10:00 AM): 


Lunch (12:00 PM): 

Garden Salad 

Salad dressing, italian dressing, fat-free 


+Red Beet Risotto 



+Grilled Tuna 




Fat: 23 grams 






1 serving(s) 


2 cup(s) 

2 tbsp 

3 oz 



1 serving(s) 










Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 


Pomegranate Juice 1 serving (8 fl oz) 150 0 38 1 0 0 0 20 

+Blueberry Protein Pancakes 1/2 serving(s) 100.1 1 18.6 5.3 0.3 1.5 2.5 226.2 


Snack (10:00 AM): 

+Cranberry and Nut Energy Bar 1/3 serving(s) 44.8 2.1 6.3 0.9 0.2 0 0.6 1 


Lunch (12:00 PM): 

Crackers, whole-wheat, low salt 4 cracker(s) 70.9 2.8 11 1.4 0.5 0 1.7 39.5 

Red Tomatoes (Tomatoes, red, ripe, raw, 1/2 cup(s) cherry 

13.4 0.1 2.9 0.7 0 0 0.9 3.7 


tomatoes 






1 serving(s) 355.8 15.9 17.4 34.8 4.7 82.7 2.9 382.9 

Potatoes 

+Spinach and Onions 1 serving(s) 75.3 4.7 5.8 4.2 1.8 8.3 2.5 158.2 

431 21 23 39 6 91 5 541 


1001 107 77 10 125 14 1577 







Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 




Snack (10:00 AM): 

+Blueberry Fruit Leather 1 serving(s) 56.4 0.2 13.8 0.5 0 0 1.4 0.9 


Lunch (12:00 PM): 


+Sun-Dried Tomato and Turkey-Roll 3/4 serving(s) 265.1 9.9 25.8 19.9 2.9 22.3 4.7 808.5 



Plums, dried (prunes), uncooked 5 prune 100.8 0.2 26.8 0.9 0 0 3 0.8 









313 9 37 24 1 44 7 95 

1014 150 62 6 81 17 1215 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 




Snack (10:00 AM): 

+Cranberry and Nut Energy Bar 1/2 serving(s) 67.9 3.3 9.5 1.4 0.3 0 1 1.5 


Lunch (12:00 PM): 

+Grilled Eggplant Panini 1/2 serving(s) 170.5 8.2 16.7 8.2 2.4 7.6 4.5 219 


serving) 



Raisins, seedless 1/2 small box (1.5 oz) 64.3 0.1 17 0.7 0 0 0.8 2.4 




Nuts 


349 13 44 17 3 25 6 500 


1002 115 53 15 72 18 1203 







Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 


Yoplait Yo-Plus- Blueberry Acai 1 Serving 110 1.5 21 4 1 10 3 70 



Snack (10:00 AM): 



Lunch (12:00 PM): 

+Grilled Chicken Salad 1 serving(s) 145.3 5.7 5.4 17.9 0.8 52.6 1.9 282 





Plums, dried (prunes), uncooked 6 prune 121 0.2 32.2 1.1 0 0 3.6 1 



+Shrimp Cilantro Spring Rolls 1 serving(s) 160.1 0.8 31 6.2 0.1 21.1 1.5 220 

+Sauteed Fresh Spinach 1 1/2 serving(s) 138.5 11 7.7 6.1 1.5 0 4.7 168.5 




299 12 39 12 2 21 6 388 

1004 162 48 4 85 22 1358 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 


Tangerines, (mandarin oranges), raw 2 medium (2-3/8 dia) 89 0.5 22.4 1.4 0.1 0 3 3.4 

Cheese, mozzarella, low sodium 3/4 slice(s) (1 oz per 58.8 3.6 0.7 5.8 2.3 11.3 0 3.4 

slice) 



Snack (10:00 AM): 



Lunch (12:00 PM): 

Raspberries, raw 1/2 cup(s) 32 0.4 7.3 0.7 0 0 4 0.6 

Alfalfa seeds, sprouted, raw 1/2 cup(s) 3.8 0.1 0.3 0.7 0 0 0.3 1 

Blackberries, raw 1/2 cup(s) 31 0.4 6.9 1 0 0 3.8 0.7 




Raisins, seedless 1/2 small box (1.5 oz) 64.3 0.1 17 0.7 0 0 0.8 2.4 







364 21 20 23 4 53 2 412 

1023 105 70 10 311 18 1242 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 


Yoplait Yo-Plus- Blueberry Acai 1 Serving 110 1.5 21 4 1 10 3 70 

+Carrot and Raisin Muffins 1/2 serving(s) 108.8 5.5 13 2.8 0.6 26.6 1.5 252.1 


Snack (10:00 AM): 



Lunch (12:00 PM): 





Plums, dried (prunes), uncooked 4 prune 80.6 0.1 21.5 0.7 0 0 2.4 0.7 



+Brussels Sprouts 3/4 serving(s) 64 3.7 6.8 2.4 0.6 0 2.6 31.2 





335 10 7 53 2 151 3 305 

997 119 75 8 225 21 790 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 




Snack (10:00 AM): 



Lunch (12:00 PM): 


Salad dressing, italian dressing, fat-free 2 tbsp 13.2 0.2 2.4 0.3 0.1 0.6 0.2 316.1 

Chicken, broilers or fryers, breast, meat 

3 oz 167.5 6.6 0 25.3 1.9 71.4 0 60.4 

and skin, cooked, roasted 

+Red Beet Risotto 1/3 serving(s) 95 2.3 13.7 1.2 0.3 0 0.9 38.2 



+Spinach and Mandarin Salad 2/3 serving(s) 61.1 4.6 4.6 1.3 0.6 0 0.9 123.9 


+Garlic Mashed Potatoes 1/4 serving(s) 52 0.5 10.4 1.5 0.3 1.3 0.9 20 




358 7 15 56 1 103 2 228 

987 89 102 6 190 6 864 




1000 Calorie - Antioxidant with Micronutrient Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 


Pomegranate Juice 1 serving (8 fl oz) 36 1.1 N/A N/A N/A N/A N/A N/A 

+Blueberry Protein Pancakes 1/2 serving(s) 2.3 0.8 4.8 0.7 70 15.1 29.4 132.7 


Snack (10:00 AM): 

+Cranberry and Nut Energy Bar 1/3 serving(s) 4.2 0.2 0 0.2 11.1 0.8 14.4 36.8 


Lunch (12:00 PM): 


Red Tomatoes (Tomatoes, red, ripe, raw, 1/2 cup(s) cherry 

2 0.2 31.3 0.1 7.4 0 8.2 176.6 


tomatoes 






1 serving(s) 5.6 3.3 599.5 6.3 66 36.7 49.4 661 

Potatoes 

+Spinach and Onions 1 serving(s) 1.7 1.5 428 0.7 147.2 5.9 57.8 288 

7 5 1027 7 213 43 107 949 


55 1540 10 587 70 202 1672 







Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 




Snack (10:00 AM): 

+Blueberry Fruit Leather 1 serving(s) 11.2 0.2 1.6 0.1 5.4 0.2 4.7 60.3 


Lunch (12:00 PM): 


+Sun-Dried Tomato and Turkey-Roll 3/4 serving(s) 2.4 1.7 97.1 1.3 114.2 3 50.2 245.6 



Plums, dried (prunes), uncooked 5 prune 16 0.4 16.4 0.2 18.1 0.1 17.2 307.4 









14 3 322 2 111 43 110 1325 

89 544 6 822 62 237 2714 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 




Snack (10:00 AM): 



Lunch (12:00 PM): 

+Grilled Eggplant Panini 1/2 serving(s) 3.9 1 23.1 1 140.5 11.1 35.3 253.7 


serving) 



Raisins, seedless 1/2 small box (1.5 oz) 12.7 0.4 0 0 10.8 0.1 6.9 161 



+Broccoli with Caramelized Onions & Pine 3/4 serving(s) 2.8 1 25.7 0.7 53.6 2.2 32.3 324.7 

Nuts 


10 2 199 2 248 15 70 711 


37 459 6 693 62 187 1613 







Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 


Yoplait Yo-Plus- Blueberry Acai 1 Serving 16 0 N/A N/A 150 N/A N/A 190 



Snack (10:00 AM): 



Lunch (12:00 PM): 

+Grilled Chicken Salad 1 serving(s) 1.8 1.6 320.4 0.7 54.4 24.8 49.9 608.7 





Plums, dried (prunes), uncooked 6 prune 19.2 0.5 19.7 0.2 21.7 0.2 20.7 368.9 



+Shrimp Cilantro Spring Rolls 1 serving(s) 0.7 1.5 132.7 0.5 29.6 15.6 14.6 109.8 

+Sauteed Fresh Spinach 1 1/2 serving(s) 0.9 5.8 999 1.1 211 2.1 168.3 1188.6 




2 7 1132 2 241 18 183 1298 

61 1546 4 831 78 313 3270 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 



Cheese, mozzarella, low sodium 3/4 slice(s) (1 oz per 

0.3 0.1 28.8 0.7 153.5 3.3 5.5 20 

slice) 



Snack (10:00 AM): 



Lunch (12:00 PM): 

Raspberries, raw 1/2 cup(s) 2.7 0.4 1.2 0.3 15.4 0.1 13.5 92.9 

Alfalfa seeds, sprouted, raw 1/2 cup(s) 0 0.2 1.3 0.2 5.3 0.1 4.5 13 

Blackberries, raw 1/2 cup(s) 3.5 0.4 7.9 0.4 20.9 0.3 14.4 116.6 




Raisins, seedless 1/2 small box (1.5 oz) 12.7 0.4 0 0 10.8 0.1 6.9 161 







2 1 119 1 62 39 63 589 

46 372 5 400 109 210 1896 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 


Yoplait Yo-Plus- Blueberry Acai 1 Serving 16 0 N/A N/A 150 N/A N/A 190 

+Carrot and Raisin Muffins 1/2 serving(s) 3.7 0.8 98.7 0.4 61 7.6 16 119.9 


Snack (10:00 AM): 



Lunch (12:00 PM): 





Plums, dried (prunes), uncooked 4 prune 12.8 0.3 13.1 0.1 14.4 0.1 13.8 246 



+Brussels Sprouts 3/4 serving(s) 2.4 1 40.2 0.5 27.9 1.9 23.8 242.1 





2 2 61 2 42 78 86 1121 

58 415 4 477 90 171 2171 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 




Snack (10:00 AM): 



Lunch (12:00 PM): 


Salad dressing, italian dressing, fat-free 2 tbsp 2.5 0.1 1.1 0.1 8.4 0.6 1.4 28.6 

Chicken, broilers or fryers, breast, meat 

3 oz 0 0.9 23.8 0.9 11.9 21 23 208.4 

and skin, cooked, roasted 

+Red Beet Risotto 1/3 serving(s) 1.8 0.2 0.5 0.1 7.5 0.2 6 77.7 



+Spinach and Mandarin Salad 2/3 serving(s) 3.4 0.9 151.6 0.3 34.4 0.6 26.6 218.6 


+Garlic Mashed Potatoes 1/4 serving(s) 1.2 0.4 4.6 0.2 17.3 0.7 15.2 289.2 




5 3 197 2 88 84 155 1514 

60 326 6 701 123 260 2612 





Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Avocado 

Cilantro 



Salt 



1 avocado 

1/2 cup(s) 

1 lime yields 

1 pepper 

1/2 tsp(s) 

28 oz 


Instructions: 




Calories: 

Fat: 


Protein: 

37 kCal 

2 grams 

4 grams 

2 grams 








Blueberry Fruit Leather 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 sheet. 


1 Serving = 1 square. 

Ingredients: 

Almond Extract 


Honey 


1 tbsp(s) 

4 cup(s) 

1/4 cup(s) 


Instructions: 

Place blueberries and strawberries in blender or food processor and process until smooth. Pour mixture through a strainer to 

remove skin and seeds. Stir in honey and almond extract. 

Place mixture in a large nonstick skillet. Cook over very low heat, stirring frequently, for 1 hour until thickened. 

Preheat oven to 150°F (65°C). 

Prepare a baking sheet by lining with parchment paper or aluminum foil. 

Pour thickened mixture onto prepared baking sheet and spread to form and 8 x 12-inch rectangle. 

Bake with oven door slightly ajar* for 5 1/2 to 6 hours until the fruit sheet is dry enough not to stick to your fingers but moist 

enough to roll. Remove from oven and cool. 

Store fruit leather in an airtight container or rolled in plastic wrap. 

Makes 12 (1.5 x 2-inch) squares. 

Tip: 

*Placing an ovenproof potholder in the oven door to keep it ajar will help dry the fruit leather by allowing moisture to escape 


Calories: 

Fat: 


Protein: 

56 kCal 

0 grams 

14 grams 

0 grams 




Sodium: 1 mgs 




Blueberry Protein Pancakes 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 2 pancakes. 

Ingredients: 

Baking Powder 

Baking Soda 


Cinnamon 

Cottage Cheese (2% milkfat) 

Egg Whites 




Salt 

Splenda 


1 tsp(s) 

1/2 tsp(s) 

1/2 cup(s) 

1 tsp(s) 



1 1/2 cup(s) 

1 cup(s) 


1/4 tsp(s) 

1 tbsp(s) 

1 tsp(s) 

Instructions: 

Combine Baking Powder, Baking Soda, Cinnamon, Flour, Salt, Oatmeal, and Splenda, set aside. In a separate bowl combine 

Cottage Cheese, Buttermilk, egg whites, and Vanilla, lightly stir . Transfer liquid and dry ingredients into a food processor and mix 

on low for 20 seconds. Let mixture stand for 3 minutes to thicken. Pour 1/2 cup of batter onto medium hot griddle and drizzle 6-10 

blueberries on top. Cook until gold-brown on each side. Repeat with remaining batter. 


Calories: 

Fat: 


Protein: 

200 kCal 

2 grams 

37 grams 

11 grams 









Pine Nuts 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Broccoli, raw 


Olive Oil 

Onions, raw 

Salt 


1 tsp(s) 


3 tbsp(s) 

2 tsp(s) 


1/4 tsp(s) 

2 tsp(s) 

Instructions: 








Calories: 

Fat: 


Protein: 

116 kCal 

7 grams 

12 grams 

4 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Sesame Seeds 

Water 

10 oz 

1 tbsp(s) 

1 tbsp(s) 

2 tbsp(s) 

1 fl oz 

Instructions: 




Tip: 



Calories: 

Fat: 


Protein: 

86 kCal 

5 grams 

9 grams 

3 grams 








Carrot and Raisin Muffins 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Baking Powder 

Baking Soda 

Cinnamon 


Flour, White 



Oil, canola 


Raw Carrots 

Salt 


Walnuts 

White Sugar 


2 tsp(s) 

1/2 tsp(s) 

2 tsp(s) 


1 cup(s) 

1 cup(s) 

1/2 cup(s) 

1/3 cup(s) 



1 tsp(s) 

2 tsp(s) 


1 tsp(s) 

Instructions: 

1. Preheat oven to 350 degrees. Prepare muffin tins with paper baking cups or cooking spray. 

2. In a large bowl, stir together flour, sugar, baking powder, salt, cinnamon, and baking soda. 

3. In a separate bowl, stir together eggs, buttermilk, oil, and vanilla, then the carrots, apple, raisins, and nuts. 

4. Add to the flour mixture and stir just until blended. 

5. Spoon the batter into the muffin cups. 

6. Bake about 30 minutes or until toothpick inserted near the center comes out clean. 


Calories: 

Fat: 


Protein: 

218 kCal 

11 grams 

26 grams 

6 grams 








Chef Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 







1 oz 

1 oz 

2 oz 


Instructions: 


Tip: 




Calories: 

Fat: 


Protein: 

182 kCal 

5 grams 

6 grams 

28 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Cinnamon 


Flour, White 

Nonfat Milk 

2 tsp(s) 

1 tsp(s) 

1/2 cup(s) 

1 cup(s) 

1 cup(s) 

Instructions: 







Calories: 

Fat: 


Protein: 

162 kCal 

2 grams 

28 grams 

9 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Dried Parsley 



Ground Turkey 




Onions, raw 



8 oz 

1/4 cup(s) 

1/4 cup(s) 

0.332 tsp(s) 


1/3 tsp(s) 

1/2 lb 

16 oz 

8 oz 

4 spray(s) 

1 large 

26 oz 


Instructions: 







Tip: 




Calories: 

Fat: 


Protein: 

262 kCal 

8 grams 

35 grams 

14 grams 








Cranberry and Nut Energy Bar 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 square. 


1 Serving = 1 bar. 

Ingredients: 

Cereals ready-to-eat, KASHI 7 Whole Grain Honey Puffs 

Cranberries, dried, sweetened 

Honey 

Nuts, almond butter, plain, without salt added 

Nuts, almonds, dry roasted, without salt added 


3 cup (1 NLEA serving) 

1/2 cup 

1/2 cup(s) 

1/3 cup(s) 

1/2 cup(s) whole kernels 

3 tbsp(s) 

Instructions: 

1.Preheat oven to 350°F. Line a 9x9-inch square metal baking pan foil; spray with nonstick cooking spray. 

2.In a large bowl mix the cereal, nuts, dried fruit and (optional) flaxseed; set aside. 

3.Place the nut butter and honey in small heavy saucepan. Bring to boil over medium-high heat, whisking constantly for about 1 

minute until bubbly and smooth. 

4.Pour hot mixture over cereal mixture in bowl, stirring to blend (mix well to coat all of the cereal). 

5.Transfer mixture to prepared pan. Using a large square of wax paper or foil, firmly press mixture down into pan to firmly 

compact. 

6.Bake until just golden around edges, about 10 minutes. 

7.Cool completely. Remove bars using foil liner and cut into 16 bars or squares. 


Calories: 

Fat: 


Protein: 

136 kCal 

6 grams 

19 grams 

3 grams 




Sodium: 3 mgs 





Page: 

Date: 

1 

2/15/2019 

Ingredients: 

Black Pepper 



Nonfat Milk 

Spinach, raw 


Instructions: 










Tip: 


crosswise. 


1/2 tsp(s) 

4 oz 

1 cup(s) 

1/4 cup(s) 

8 leaf(s) 



Calories: 

Fat: 


Protein: 

261 kCal 

12 grams 

20 grams 

19 grams 








Egg Omelet 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Egg Whites 


1 dash(s) 



Instructions: 





stirring. 




Calories: 

Fat: 


Protein: 

103 kCal 

5 grams 

1 grams 

13 grams 








Fish Tacos 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Atlantic Cod 

Cabbage, raw 


Garlic Powder 



Margarine 




1/4 tsp(s) 

1/4 tsp(s) 

3 tbsp(s) 

1 tsp(s) 

1/4 cup(s) 


Instructions: 











Tip: 



Calories: 

Fat: 


Protein: 

364 kCal 

22 grams 

20 grams 

23 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Garlic, raw 


2 tsp(s) 

Instructions: 


Mince garlic. 




Calories: 

Fat: 


Protein: 

271 kCal 

6 grams 

0 grams 

50 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


Garlic, raw 


Red Potatoes 

1 dash(s) 

1 tbsp(s) 


1 cup(s) 


Instructions: 






Tip: 



Calories: 

Fat: 


Protein: 

208 kCal 

2 grams 

42 grams 

6 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Garlic, raw 

Green Onions 



Olive Oil 

Orange zest 

Oranges 

Raw Carrots 

Salmon - Raw 

1/4 tsp(s) 



1/2 tsp(s) 


4 tsp(s) 

2 tsp(s) 




Instructions: 




combine. 










Tip: 



Calories: 

Fat: 


Protein: 

200 kCal 

8 grams 

14 grams 

20 grams 








Grilled Chicken Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Chili Powder 

Cilantro 

Garlic Powder 


Light Ranch Dressing 

Red Tomatoes 

Spinach, raw 

16 oz 

2 tsp(s) 

2 tsp(s) 

1/2 tsp(s) 


6 tbsp(s) 


5 cup(s) 

Instructions: 

Preheat skillet over medium-high heat. 

Combine 1 1/2 teaspoons chili powder, 1 1/2 teaspoons cilantro and garlic powder. Rub onto Chicken Breasts. 

Spray skillet with cooking spray. Place chicken breast onto heated skillet and cook for approximately 5 minutes on each side or 

until done. 

In small bowl combine 1/2 teaspoon chili powder, 1/2 teaspoon cilantro and ranch dressing. 

In a large salad bowl, mix salad greens, tomatoes and dressing mixture; toss gently to coat. 

Divide salad greens evenly among 6 plates. 

Cut chicken into thin slices and place on salad. 

Tip: 

Use a variety of salad greens to increase vitamins and minerals. 


Calories: 

Fat: 


Protein: 

145 kCal 

6 grams 

5 grams 

18 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 



Eggplant, raw 


Olive Oil 

Onions, raw 


2 tbsp(s) 

8 slice(s) 



2 tbsp 

2 tbsp(s) 



Instructions: 









Calories: 

Fat: 


Protein: 

341 kCal 

16 grams 

34 grams 

16 grams 








Grilled Tuna 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


1 dash(s) 


Instructions: 





Tip: 



Calories: 

Fat: 


Protein: 

245 kCal 

2 grams 

0 grams 

53 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Cilantro 


Garlic, raw 



Onions, raw 

Tostada Shell 

Water 


1 tbsp(s) 

1/2 tsp(s) 


1 cup(s) 

2 cup(s) 


4 shell 

1 3/4 cup(s) 

Instructions: 




melts. 

Tip: 




Calories: 

Fat: 


Protein: 

264 kCal 

9 grams 

32 grams 

14 grams 










Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Cinnamon 



Ground Ginger 


Onions, raw 

Orange zest 

Salt 



16 oz 

1/2 tsp(s) 

1/2 tsp(s) 

1/2 tsp(s) 

1 tsp(s) 

1 tsp(s) 

4 tsp(s) 


1 tsp(s) 

1/2 tsp(s) 

1 tsp(s) 

2 medium 

Instructions: 














Calories: 

Fat: 


Protein: 

356 kCal 

16 grams 

18 grams 

35 grams 








Red Beet Risotto 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Beets, raw 

Garlic, raw 

Olive Oil 

Onions, raw 


Red Wine 

Risotto 

Vegetable Broth - Low Sodium (Pacific Natural Foods) 

1 cup(s) 

2 clove(s) 

3 tbsp(s) 


1 pepper 

12 fl oz 

1 1/4 cup(s) 

4 cup 

Instructions: 

1. In a medium pot, warm the broth over medium heat. 

2. Peel and dice the beet and onion into small cubes. Peal and finely chop the garlic and jalapeno. 

3. In a large pot, heat 3 tbsp of olive oil over medium-high heat. Stir in the risotto to coat with the oil, and toast for 2 minutes. 

4. Add the beets, onion, garlic, and jalapeno and cook until softened, about 5 minutes (make sure the beets are fork-tender). Pour 

in 1/2 cup of wine and cook until absorbed into the rice, then begin adding broth a couple of ladles at a time until absorbed 

alternating with the remaining wine, stirring with each addition, until the rice is cooked, about 30 minutes. 

4. Season with salt and pepper to taste. 


Calories: 

Fat: 


Protein: 

288 kCal 

7 grams 

42 grams 

4 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Olive Oil 

Spinach, raw 

1 tbsp(s) 


Instructions: 





Tip: 



Calories: 

Fat: 


Protein: 

92 kCal 

8 grams 

5 grams 

4 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Zucchini 

2 spray(s) 



Instructions: 



Tip: 



Calories: 

Fat: 


Protein: 

41 kCal 

1 grams 

8 grams 

3 grams 








Shrimp Cilantro Spring Rolls 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Cilantro 

Raw Carrots 


Shrimp, Raw 


3/4 cup(s) 


1 cup(s) 

8 medium 


Instructions: 









Tip: 



Calories: 

Fat: 


Protein: 

160 kCal 

1 grams 

31 grams 

6 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Spinach, raw 


2 tbsp(s) 

3 cup(s) 

3 oz 

Instructions: 




Calories: 

Fat: 


Protein: 

92 kCal 

7 grams 

7 grams 

2 grams 








Spinach and Onions 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Cheese, feta 


Garlic, raw 



Lemon zest 

Olive Oil 

Onions, raw 

1/4 cup(s), crumbled 



1/2 tsp(s) 

1 tsp(s) 

1/2 tsp(s) 

2 tsp(s) 


Instructions: 

Sautè onions and garlic in olive oil until tender. 

Cook spinach according to package directions. 

Add chopped onions and garlic to spinach. 

Drain well, squeezing as much moisture as possible from the mixture. 

Add oregano, lemon peel, and 1 teaspoon lemon juice. Stir until well combined. 

Sprinkle with feta cheese and toss. 

Tip: 

Pearl onions make a great choice for this recipe. 


Calories: 

Fat: 


Protein: 

75 kCal 

5 grams 

6 grams 

4 grams 








Sun-Dried Tomato and Turkey-Roll 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Hummus, commercial 

Spinach, raw 



8 oz 

2 oz 

1 cup(s) 

8 leaf(s) 

2 tbsp(s) 

4 tortilla(s) 

Instructions: 

Spread hummus evenly on the tortillas. Cover with slices of turkey breast and grated provolone cheese. Sprinkle chopped 

sun-dried tomato and spinach leaves on top. Carefully roll up the tortillas and serve. 

Tip: 

Use La Tortilla Factory whole-wheat/low crb/low-fat tortillas. 

Use flavored hummus such as balsamic garlic and red onion 


Calories: 

Fat: 


Protein: 

354 kCal 

13 grams 

34 grams 

26 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Nonfat Milk 



1 cup(s) 

1 cup(s) 


Instructions: 


Tip: 



Calories: 

Fat: 


Protein: 

275 kCal 

3 grams 

46 grams 

16 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Tomatoes 


2 leaf(s) 

1 tsp(s) 

3 oz 



Instructions: 




Calories: 

Fat: 


Protein: 

209 kCal 

4 grams 

21 grams 

23 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie - Antioxidant 



Amount 















Amount 

Amount 

16 oz 

Red Wine 12 fl oz 

Splenda 1 tbsp(s) 

Water 1 3/4 cup(s) 

Water 1 fl oz 


Amount 

Cereals ready-to-eat, KASHI 7 Whole Grain Honey Puffs 3 cup (1 NLEA serving) 


Amount 


Flour, Whole Wheat 2 1/2 cup(s) 


Oatmeal, old fashioned, quaker 1/2 cup(s), dry 




Amount 



Cheese, feta 1/4 cup(s), crumbled 



Cheese, mozzarella, low sodium 3/4 slice(s) (1 oz per slice) 



Cheese, provolone 2 oz 



Egg substitute, liquid 1 1/2 cup(s) 





Shopping List 

Page: 2 

Date: 2/15/2019 






Amount 



Lowfat Buttermilk 2 1/2 cup(s) 





Yoplait Yo-Plus- Blueberry Acai 2 Serving 

Amount 











Salad dressing, italian dressing, fat-free 2 tbsp 


Amount 





Amount 

Apples, raw, without skin 1 medium (2-3/4 dia) (approx 3 per lb) 


Blackberries, raw 1/2 cup(s) 



Cranberries, dried, sweetened 1/2 cup 



Lemon zest 1/2 tsp(s) 

Lime juice, raw 1 lime yields 





Plums, dried (prunes), uncooked 15 prune 




Shopping List 

Page: 3 

Date: 2/15/2019 



Amount 

Pomegranate Juice 1 serving (8 fl oz) 



Raspberries, raw 1/2 cup(s) 




Tangerines, (mandarin oranges), raw 2 medium (2-3/8 dia) 


Amount 

Hummus, commercial 1 cup(s) 



Amount 



Risotto 1 1/4 cup(s) 


Amount 

Almond Extract 1 tbsp(s) 

Nuts, almond butter, plain, without salt added 1/3 cup(s) 

Nuts, almonds, dry roasted, without salt added 1/2 cup(s) whole kernels 






Amount 

Boars Head Turkey Breast Ovengold Roast 8 oz 








Amount 



Vegetable Broth - Low Sodium (Pacific Natural Foods) 4 cup 




Amount 





Chili Powder 2 tsp(s) 


Shopping List 

Page: 4 

Date: 2/15/2019 



Food (Sweets) 




Amount 














Amount 



Amount 

Alfalfa seeds, sprouted, raw 1/2 cup(s) 

Beets, raw 1 cup(s) 







Cilantro 2 tsp(s) 



















Shopping List 

Page: 5 

Date: 2/15/2019 



Amount 


Raw Carrots 2 cup(s), chopped 




















Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie - Antioxidant 

# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 69.5 g - - - 






Iron, Fe 7.3 mg 8 mg 45 mg 91.4% 

Vitamin A, IU 12976.1 IU - - - 

Vitamin A, RAE 743.1 700 3000 - 


Zinc, Zn 5.9 mg 11 mg 40 mg 53.9% 

Iodine 0 mcg 150 mcg 1100 mcg 0% 













mg_ATE 







Thiamin 0.7 mg 1 mg - 73.5% 

Chromium 0 mcg 35 mcg - 0% 








Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 




22:1 t 0 g - - - 


18:2 t,t 0 g - - - 

18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

21:5 0 g - - - 

22:4 0 g - - - 

Biotin 0 mcg 30 mcg - 0% 






Lysine 4.7 g - - - 





Valine 3.2 g - - - 








Serine 2.7 g - - - 









Lycopene 1558 mcg - - - 






Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Starch 5.1 g - - - 







Water 635.4 g 4 g - - 



Energy 3618.3 kj - - - 

Molybdenum 0 mcg 45 mcg 2000 mcg 0% 

Chloride 0 mg 2300 mg 3600 mg 0% 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 





yolks. 

0 50 100 150 200 250 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 

Iodine 0 mcg 150 mcg 1100 mcg 0% Sources of Iodine are iodized salt, sea 



0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 

Chromium 0 mcg 35 mcg - 0% Sources of Chromium are whole grain 





spinach. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 







0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 







0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 

Biotin 0 mcg 30 mcg - 0% Sources of Biotin are yeast, whole wheat 




cauliflower. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

4 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 


Molybdenum 0 mcg 45 mcg 2000 mcg 0% Sources of Molybdenum are whole 




0 10 20 30 40 50 60 70 80 90 100 

Percent 

Chloride 0 mg 2300 mg 3600 mg 0% Sources of Chloride are table salt or sea 

salt, seaweed, rye, tomatoes, lettuce, 

celery, and olives. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




1000 Calorie - Detox Summary for A 


Page: 

Date: 

1 





Fat: 30.7% 

Fat: 35 grams 










50.6% 

18.7% 

30.7% 

Legend 

Protein 

Carbohydrates 

Fat 

This detox meal plan places emphasis on whole, minimally processed foods with high fiber content to allow the body to detox 

naturally. This plan is not designed to be used for more than a few weeks at a time. Fasting and colon cleansings are not required 

for detoxification and may be harmful. Drink plenty of water -- 8 glasses a day is suggested. Alcohol and caffeine should be 

avoided. This diet can also be used on a gluten free, dairy free diet. It may also be considered FODMAP* friendly. Eliminating or 

restricting dairy, red meat, caffeine, alcohol and most sugars, may also help reduce inflammation. Choose certified organic meats 

and produce where available. Any 1000 calorie menu is best used as quick start plan for weight loss. The extremely low calorie 

level is not recommended for long periods of time. It is recommended that you take a generic multivitamin/ mineral supplement. 

As always, you should consult with your doctor or a registered dietitian if you have specific health concerns. 

*FODMAPs are short chain carbohydrates (oligosaccharides), disaccharides, monosaccharides and related alcohols that are 

poorly absorbed in the small intestine. These include short chain (oligo-) saccharide polymers of fructose (fructans) and galactose 

(galactans), disaccharides (lactose), monosaccharides (fructose), and sugar alcohols (polyols) such as sorbitol, mannitol, xylitol 

and maltitol. The term FODMAP is an acronym, deriving from Fermentable, Oligo-, Di-, Mono-saccharides And Polyols. The 

restriction of these FODMAPs from the diet has been found to have a beneficial effect for sufferers of irritable bowel syndrome 

and Provided other By: functional Extreme gastrointestinal Nutrition disorders. 





Page: 

Date: 

2 


and other functional gastrointestinal disorders. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 


Salt (Salt, table) 


Melons, cantaloupe, raw 

Rice Milk (Rice Dream Enriched Rice Drink) 

Lunch (12:00 PM): 



Basil, fresh 


Spinach, raw 



Fish, tuna, white, canned in water, without salt, drained solids 


Blue Diamond - Nut Thins - Hint of Sea Salt 


Celery, raw 








Chicken, broilers or fryers, light meat, meat only, cooked, roasted 






Fat: 33 grams 






1 dash(s) 

1/4 cup(s) 


1/4 cup(s) 

3/4 tsp(s) 

1 dash(s) 

1 tbsp(s) 

1/2 bagel(s) 

1/4 cup(s) 

1/2 tbsp(s) 

1/4 cup(s) 

2 oz 


1 tsp(s) 


3/4 cup(s) 

3 olive(s) 

1/2 tbsp(s) 


1 tbsp(s) 


2 oz 

3/4 tbsp(s) 

1/2 cup(s) 









Page: 

Date: 

2 

2/15/2019 

Day 2: 


Bananas, raw 

Vans Gluten/Wheat Free Waffles- Totally Natural 



Lunch (12:00 PM): 

Amys Kitchen - Gluten Free Sandwich Rounds 

Spinach, raw 




Food Should Taste Good - Tortilla - Sweet Potato 


Food for Life - Gluten Free - Raisin Pecan Bread 







Spices, rosemary, dried 







Fat: 39 grams 






1/2 small (6 to 6-7/8 long) 

1 waffle(s) 


1 1/2 tbsp(s) 


1/4 cup(s) 

1 1/2 oz 

1/8 avocado 

1 1/2 oz 



3/4 tsp(s) 

3 tbsp(s) 

2 oz 

1/4 tsp(s) 

2 tsp(s) 

1/4 tsp(s) 

1/2 cup(s) 

1 1/4 cup(s), diced 









Page: 

Date: 

3 

2/15/2019 

Day 3: 


Bobs Red Mill Mighty Tasty Hot Cereal Gluten Free 



Lunch (12:00 PM): 




Ground Turkey (Poultry food products, ground turkey, raw) 





Green Coconut Water (ZICO Purce Coconut Water) 





Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, 

cooked, roasted) 

Ener-G Gluten Free Pastas - White Rice Spaghetti 





Fat: 26 grams 






1/3 cup(s) 

1 dash(s) 

1/4 cup(s) 

3 1/2 oz 

1/2 small (2-3/8 dia) 

1 dash(s) 

2 1/4 oz 



1 tsp(s) 

1/2 serving(s) (11 Fl Oz per serving) 


1 dash(s) 

1 1/2 tsp(s) 

2 1/2 oz 

1 serving(s) 










Page: 

Date: 

4 

2/15/2019 

Day 4: 





Lunch (12:00 PM): 


Peanut butter with omega-3, creamy 





Glutino Gluten Free Crackers- Multigrain 


Fish, cod, Pacific, cooked, dry heat 


Bobs Red Mill Corn Grits/Polenta Gluten Free 

Black Pepper (Spices, pepper, black) 




Bananas, raw 



Fat: 37 grams 






1/2 cup(s) 

1/3 cup(s) 

1/3 cup(s) 

1 1/2 oz 

1 tbsp(s) 

1/2 cup(s) 

1 serving(s) 

10 grape(s) 

3 cracker(s) 

3 oz 


3 tbsp(s) 

1/8 tsp(s) 

1 1/2 tsp(s) 

1/4 tsp(s) 





1/2 small (6 to 6-7/8 long) 





Page: 

Date: 

5 

2/15/2019 

Day 5: 






Lunch (12:00 PM): 


Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled 

+Quinoa Salad 





+Maple Baked Sweet Potato 

+Sauteed Kale 







Fat: 34 grams 







1 serving(s) 

1/2 tsp(s) 

1/2 cup(s) 

1/8 tsp(s) 

2 1/2 oz 



1/2 cup(s) 

1 serving(s) 


3 oz 

1/8 tsp(s) 










Page: 

Date: 

6 

2/15/2019 

Day 6: 






Lunch (12:00 PM): 


+Chicken Salad Nicoise 






Fish, tuna, skipjack, fresh, cooked, dry heat 








Fat: 35 grams 






2/3 cup(s) 

1 serving(s) 

3/4 cup(s) 

1 tsp(s) 


1 serving(s) 

7 cracker(s) 

1 serving(s) 

1/2 cup(s) 

2 1/2 oz 

1/2 tbsp(s) 

1/4 tsp(s) 

2 tsp(s) 

3/4 cup(s) 









Page: 

Date: 

7 

2/15/2019 

Day 7: 


Glutino Gluten Free Cereal- Sensible Beginnings 



Lunch (12:00 PM): 





+Seasoned Turkey Crumbles 










Glutino Gluten Free Breadsticks- Sesame 





Bananas, raw 



Fat: 38 grams 






1 cup(s) 


1/2 cup(s) 

1/8 tsp(s) 

1/8 avocado 

1/2 small (2-3/8 dia) 







3 oz 



3 1/2 stick(s) 

1 tsp(s) 

1 1/2 tsp(s) 

1/8 tsp(s) 





1/2 small (6 to 6-7/8 long) 





Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 


Salt (Salt, table) 1 dash(s) 0 0 0 0 0 0 0 155 

Bobs Red Mill Steel Cut Oats Gluten Free 1/4 cup(s) 170 3 29 7 0.5 0 5 0 

Melons, cantaloupe, raw 3/4 cup(s), diced 39.8 0.2 9.5 1 0.1 0 1.1 18.7 

Rice Milk (Rice Dream Enriched Rice 

1/4 cup(s) 30 0.6 5.8 0.2 0 0 0 25 

Drink) 


Lunch (12:00 PM): 

Olive Oil (Oil, olive, salad or cooking) 3/4 tsp(s) 29.8 3.4 0 0 0.5 0 0 0.1 


Basil, fresh 1 tbsp(s) 0.6 0 0.1 0.1 0 0 0 0.1 



Lemon juice, raw 1/2 tbsp(s) 1.9 0 0.7 0 0 0 0 0.1 


raw) 

Fish, tuna, white, canned in water, without 

2 oz 72.5 1.7 0 13.4 0.4 23.8 0 28.3 

salt, drained solids 



Blue Diamond - Nut Thins - Hint of Sea 

1/2 serving(s) 65 1.2 12 1.5 0 0 0.5 40 

Salt 

Nuts, almond butter, plain, without salt 

1 tsp(s) 33.7 3.2 1.1 0.8 0.3 0 0.2 0.6 

added 


1.3 0 0.2 0.1 0 0 0.1 6.4 

each) 






Page: 

Date: 

2 

2/15/2019 

Day 1: 



Sodium 



Olives, pickled, canned or bottled, green 3 olive(s) 11.7 1.2 0.3 0.1 0.2 0 0.3 126 

Lime juice, raw 1/2 tbsp(s) 1.9 0 0.6 0 0 0 0 0.2 


Onions, young green, tops only 1 tbsp(s) 1.6 0 0.3 0.1 0 0 0.1 0.9 


Chicken, broilers or fryers, light meat, 

2 oz 98.1 2.6 0 17.5 0.7 48.2 0 43.7 

meat only, cooked, roasted 

Olive Oil (Oil, olive, salad or cooking) 3/4 tbsp(s) 89.5 10.1 0 0 1.4 0 0 0.2 







41 0 11 1 0 0 2 1 

1025 134 50 5 72 15 871 





Page: 

Date: 

3 

2/15/2019 

Day 2: 



Sodium 



long) 

Vans Gluten/Wheat Free Waffles- Totally 

1 waffle(s) 115 3.5 19.5 1 0.5 0 0.5 200 

Natural 


oz) 

Syrup, maple (Syrups, maple) 1 1/2 tbsp(s) 78.3 0.1 20.1 0 0 0 0 2.7 


Lunch (12:00 PM): 

Amys Kitchen - Gluten Free Sandwich 

1/2 serving(s) 45 2 6.5 1 0 0 0.5 67.5 

Rounds 


Carrots, baby, raw 1 1/2 oz 14.9 0.1 3.5 0.3 0 0 1.2 33.2 


1/8 avocado 40.2 3.7 2.1 0.5 0.5 0 1.7 1.8 

varieties) 


1 1/2 oz 73.6 1.9 0 13.1 0.5 36.1 0 32.7 


Food Should Taste Good - Tortilla - Sweet 3/4 serving(s) 105 5.2 13.5 1.5 0.4 0 2.2 60 

Potato 



Food for Life - Gluten Free - Raisin Pecan 1/2 serving(s) 65 1.5 12.5 1 0 0 1 2.5 

Bread 


3/4 tsp(s) 25.3 2.4 0.8 0.6 0.2 0 0.1 0.4 

added 






Page: 

Date: 

4 

2/15/2019 

Day 2: 



Sodium 


Quinoa, uncooked 3 tbsp(s) 117.2 1.9 20.4 4.5 0.2 0 2.2 1.6 


2 oz 103.1 4.6 0 14.4 0.7 40.2 0 31.7 

heat 

Salt (Salt, table) 1/4 tsp(s) 0 0 0 0 0 0 0 581.4 

Olive Oil (Oil, olive, salad or cooking) 2 tsp(s) 79.6 9 0 0 1.2 0 0 0.2 

Spices, rosemary, dried 1/4 tsp(s) 1 0 0.2 0 0 0 0.1 0.2 


1/2 cup(s) 21.9 0.2 4.9 1.2 0 0 2 0.6 





Melons, cantaloupe, raw 1 1/4 cup(s), diced 66.3 0.4 15.9 1.6 0.1 0 1.8 31.2 




66 0 16 2 0 0 2 31 

1021 132 42 5 76 15 1054 





Page: 

Date: 

5 

2/15/2019 


Day 3: 



Bobs Red Mill Mighty Tasty Hot Cereal 

1/3 cup(s) 198 2 40.9 5.3 0 0 5.3 6.6 

Gluten Free 



1/4 cup(s) 30 0.6 5.8 0.2 0 0 0 25 

Drink) 


Lunch (12:00 PM): 


3 1/2 oz 89.3 0.1 20.5 2 0 0 3.3 35.7 

without salt 


1/2 small (2-3/8 dia) 22.6 0.1 5.6 0.5 0 0 1.2 0 

varieties) 


Ground Turkey (Poultry food products, 

2 1/4 oz 95 5.3 0 11.1 1.4 50.4 0 60 

ground turkey, raw) 





1/2 serving(s) 65 1.2 12 1.5 0 0 0.5 40 

Salt 


1 tsp(s) 33.7 3.2 1.1 0.8 0.3 0 0.2 0.6 

added 

Green Coconut Water (ZICO Purce 

1/2 serving(s) (11 Fl Oz 30 0 7.5 0.5 0 0 0 30 

Coconut Water) 

per serving) 






Page: 

Date: 

6 

2/15/2019 

Day 3: 



Sodium 




Olive Oil (Oil, olive, salad or cooking) 1 1/2 tsp(s) 59.7 6.8 0 0 0.9 0 0 0.1 

Pork Tenderloin (Pork, fresh, loin, 

2 1/2 oz 101.3 2.5 0 18.5 0.8 51.7 0 40.4 

tenderloin, separable lean only, cooked, 

roasted) 

Ener-G Gluten Free Pastas - White Rice 

1 serving(s) 180 0 42 4 0 0 2 0 

Spaghetti 







24 0 6 1 0 0 2 1 

996 148 48 4 102 17 766 





Page: 

Date: 

7 

2/15/2019 

Day 4: 



Sodium 





1/3 cup(s) 39.6 0.8 7.6 0.3 0 0 0 33 

Drink) 


Lunch (12:00 PM): 


Peanut butter with omega-3, creamy 1 tbsp(s) 97.3 8.7 2.7 3.9 1.6 N/A 1 57 


1/2 cup(s) 60 1.2 11.5 0.5 0 0 0 50 

Drink) 

Food for Life - Gluten Free - Raisin Pecan 

1 serving(s) 130 3 25 2 0 0 2 5 

Bread 



Grapes (Grapes, american type (slip skin), 10 grape(s) 16.1 0.1 4.1 0.2 0 0 0.2 0.5 

raw) 

Glutino Gluten Free Crackers- Multigrain 3 cracker(s) 52.5 1.9 8.2 0.2 0.9 1.9 0.2 56.2 



Fish, cod, Pacific, cooked, dry heat 3 oz 89.2 0.7 0 19.5 0.1 39.9 0 77.4 

+Vegan Greek Salad 1/2 serving(s) 102.5 8 7.5 1.9 1.1 0 2.5 98 

Bobs Red Mill Corn Grits/Polenta Gluten 

3 tbsp(s) 97.5 0 20.3 2.2 0 0 1.5 0 

Free 

Black Pepper (Spices, pepper, black) 1/8 tsp(s) 0.7 0 0.2 0 0 0 0.1 0.1 






long) 





N/A = Nutritional Information Not Available 

Consult a qualified health professional before starting any exercise and/or nutrition program.


Page: 

Date: 

8 

2/15/2019 

Day 5: 



Sodium 




1 serving(s) 130 3 25 2 0 0 2 5 

Bread 


1/2 tsp(s) 16.9 1.6 0.6 0.4 0.1 0 0.1 0.3 

added 


1/2 cup(s) 60 1.2 11.5 0.5 0 0 0 50 

Drink) 


Lunch (12:00 PM): 


Pork, fresh, loin, tenderloin, separable 

2 1/2 oz 132.5 4.5 0 21.5 1.6 66.6 0 46 

lean only, cooked, broiled 

+Quinoa Salad 1/2 serving(s) 145.2 9.6 12 3.8 1.1 0 2.2 160.7 




Potato 




1/2 cup(s) 60 1.2 11.5 0.5 0 0 0 50 

Drink) 

+Maple Baked Sweet Potato 1 serving(s) 115.4 1.7 24.6 1.7 0.2 0 2.5 114.9 

+Sauteed Kale 3/4 serving(s) 27.8 1.9 2.6 0.8 0.3 0 0.5 83.5 


3 oz 147.1 3.8 0 26.3 1.1 72.3 0 65.5 





Melons, cantaloupe, raw 1/2 cup(s), diced 26.5 0.1 6.4 0.7 0 0 0.7 12.5 




27 0 6 1 0 0 1 12 

1003 116 61 5 139 13 1231 





Page: 

Date: 

9 

2/15/2019 

Day 6: 



Sodium 


Blueberries, raw 2/3 cup(s) 54.5 0.3 13.9 0.7 0 0 2.3 1 


1 serving(s) 90 4 13 2 0 0 1 135 

Rounds 


3/4 cup(s) 90 1.9 17.2 0.8 0 0 0 75 

Drink) 


1 tsp(s) 33.7 3.2 1.1 0.8 0.3 0 0.2 0.6 

added 


Lunch (12:00 PM): 

Melons, cantaloupe, raw 1 cup(s), diced 53 0.3 12.7 1.3 0.1 0 1.4 25 

+Chicken Salad Nicoise 1 serving(s) 200.3 10.4 5.3 21.2 2.5 153.6 2 305.7 








Fish, tuna, skipjack, fresh, cooked, dry 

2 1/2 oz 93.5 0.9 0 20 0.3 42.5 0 33.3 

heat 







raw) 


3/4 cup(s) 46.2 0.2 11.8 0.4 0.1 0 0.6 1.4 



46 0 12 0 0 0 1 1 

984 120 51 7 201 11 1298 





Page: 

Date: 

10 

2/15/2019 


Day 7: 



Glutino Gluten Free Cereal- Sensible 

1 cup(s) 120 0 27 2 0 0 1 130 

Beginnings 

Walnuts (Nuts, walnuts, english) 1/4 oz (14 halves per 46.4 4.6 1 1.1 0.4 0 0.5 0.1 

oz) 


1/2 cup(s) 60 1.2 11.5 0.5 0 0 0 50 

Drink) 


Lunch (12:00 PM): 



1/8 avocado 40.2 3.7 2.1 0.5 0.5 0 1.7 1.8 

varieties) 


1/2 small (2-3/8 dia) 22.6 0.1 5.6 0.5 0 0 1.2 0 

varieties) 


+Seasoned Turkey Crumbles 1 1/2 serving(s) 127.2 7 0.1 14.9 1.9 67.2 0.1 298 


2 tortilla(s), medium 115.4 1.3 24.2 3 0.2 0 2.7 5.7 






1/2 serving(s) 65 1.2 12 1.5 0 0 0.5 40 

Salt 



20.4 1.8 0.8 0.8 0.1 0 0.4 0 



1/2 serving(s) (11 Fl Oz 

per serving) 


30 0 7.5 0.5 0 0 0 30 

115 3 20 3 0 0 1 70 





Page: 

Date: 

11 

2/15/2019 

Day 7: 



Sodium 



3 oz 154.7 6.9 0 21.6 1.1 60.4 0 47.6 

heat 



Glutino Gluten Free Breadsticks- Sesame 3 1/2 stick(s) 23.3 0.6 5.1 0 0.4 0 0 38.9 

Italian Seasoning 1 tsp(s) 0 0 0 0 0 0 0 0 






long) 







1000 Calorie - Detox with Micronutrient Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 


Salt (Salt, table) 1 dash(s) 0 0 0 0 0.1 0 0 0 

Bobs Red Mill Steel Cut Oats Gluten Free 1/4 cup(s) 0 1.8 N/A N/A 20 N/A N/A N/A 

Melons, cantaloupe, raw 3/4 cup(s), diced 9.2 0.2 197.7 0.2 10.5 0.5 14 312.4 


1/4 cup(s) N/A 0.2 N/A N/A 75 N/A N/A N/A 

Drink) 


Lunch (12:00 PM): 



Basil, fresh 1 tbsp(s) 0 0.1 7 0 4.7 0 1.7 7.8 



Lemon juice, raw 1/2 tbsp(s) 0.2 0 0.1 0 0.5 0 0.5 9.5 


raw) 


2 oz N/A 0.5 3.4 0.3 7.9 37.2 18.7 134.3 






Salt 


1 tsp(s) N/A 0.2 0 0.2 14.4 N/A 16.1 40.4 

added 


0.1 0 1.8 0 3.2 0 0.9 20.8 

each) 






Page: 

Date: 

2 

2/15/2019 

Day 1: 



Pot.(K) 



Olives, pickled, canned or bottled, green 3 olive(s) 0 0 1.6 0 4.2 0.1 0.9 3.4 

Lime juice, raw 1/2 tbsp(s) 0.1 0 0.2 0 1.1 0 0.6 9 


Onions, young green, tops only 1 tbsp(s) 0.3 0 12 0 3.1 0 1 9.5 

Lettuce, green leaf, raw 1/2 cup(s), shredded 0.2 0.2 103.6 0.1 10.1 0.2 3.6 54.3 


2 oz 0 0.6 5.1 0.7 8.5 13.8 15.3 140 


Olive Oil (Oil, olive, salad or cooking) 3/4 tbsp(s) 0 0.1 0 0 0.1 0 0 0.1 







7 0 2 0 4 0 4 56 

25 601 3 222 52 152 1087 





Page: 

Date: 

3 

2/15/2019 

Day 2: 



Pot.(K) 



6.2 0.1 1.5 0.1 2.5 0.5 13.6 180.8 

long) 


1 waffle(s) N/A 0.4 50 N/A 20 N/A N/A N/A 

Natural 


0.1 0.1 0 0.1 3.5 0.2 5.6 15.6 

oz) 

Syrup, maple (Syrups, maple) 1 1/2 tbsp(s) 17.9 0.4 0 1.2 20.1 0.2 4.2 61.2 


Lunch (12:00 PM): 


1/2 serving(s) N/A 0 N/A N/A N/A N/A N/A N/A 

Rounds 


Carrots, baby, raw 1 1/2 oz 2 0.4 293.4 0.1 13.6 0.4 4.3 100.8 


1/8 avocado 0.2 0.1 1.8 0.2 3 0.1 7.3 121.9 

varieties) 


1 1/2 oz 0 0.5 3.8 0.5 6.4 10.4 11.5 105 


Food Should Taste Good - Tortilla - Sweet 3/4 serving(s) N/A 0.3 N/A N/A 15 N/A N/A 52.5 

Potato 



Food for Life - Gluten Free - Raisin Pecan 1/2 serving(s) N/A 0.4 N/A N/A N/A N/A N/A N/A 

Bread 


3/4 tsp(s) N/A 0.1 0 0.1 10.8 N/A 12.1 30.3 

added 






Page: 

Date: 

4 

2/15/2019 

Day 2: 



Pot.(K) 


Quinoa, uncooked 3 tbsp(s) N/A 1.5 0.3 1 15 2.7 62.8 179.4 


2 oz N/A 0.6 7.4 0.5 8.5 26.5 21 355.9 

heat 

Salt (Salt, table) 1/4 tsp(s) 0 0 0 0 0.4 0 0 0.1 

Olive Oil (Oil, olive, salad or cooking) 2 tsp(s) 0 0.1 0 0 0.1 0 0 0.1 

Spices, rosemary, dried 1/4 tsp(s) N/A 0.1 0.5 0 3.8 0 0.7 2.9 


1/2 cup(s) 1 0.4 21.9 0.2 27.5 0.1 11.2 91.2 





Melons, cantaloupe, raw 1 1/4 cup(s), diced 15.3 0.4 329.5 0.4 17.5 0.8 23.4 520.6 




15 0 330 0 18 1 23 521 

43 745 4 175 42 184 1860 





Page: 

Date: 

5 

2/15/2019 


Day 3: 




1/3 cup(s) 0 1.4 N/A N/A 0 N/A N/A N/A 

Gluten Free 




Drink) 


Lunch (12:00 PM): 


3 1/2 oz 6.4 0.7 953.6 0.3 37.7 0.2 26.8 471.3 

without salt 


1/2 small (2-3/8 dia) 4.5 0 5.3 0 19.2 0.2 4.8 86.9 

varieties) 



2 1/4 oz 0 0.8 1.3 1.2 8.3 12.1 12.1 148.6 







Salt 


1 tsp(s) N/A 0.2 0 0.2 14.4 N/A 16.1 40.4 

added 


1/2 serving(s) (11 Fl Oz 7 N/A N/A N/A 20 N/A 12.5 N/A 


per serving) 






Page: 

Date: 

6 

2/15/2019 

Day 3: 



Pot.(K) 




Olive Oil (Oil, olive, salad or cooking) 1 1/2 tsp(s) 0 0 0 0 0.1 0 0 0.1 


2 1/2 oz 0 0.8 0 1.7 4.2 27.1 20.5 298.2 


roasted) 


1 serving(s) 0 1.1 N/A N/A 0 N/A N/A N/A 

Spaghetti 







4 0 1 0 12 0 10 116 

25 1306 4 290 41 180 1868 





Page: 

Date: 

7 

2/15/2019 

Day 4: 



Pot.(K) 






Drink) 


Lunch (12:00 PM): 


Peanut butter with omega-3, creamy 1 tbsp(s) 0.5 0.3 N/A 0.5 7.2 N/A 30.6 124.8 



Drink) 


1 serving(s) N/A 0.7 N/A N/A N/A N/A N/A N/A 

Bread 



Grapes (Grapes, american type (slip skin), 10 grape(s) 3.9 0.1 1.2 0 3.4 0 1.2 45.8 

raw) 

Glutino Gluten Free Crackers- Multigrain 3 cracker(s) 0.4 0 0 N/A 0 N/A N/A N/A 



Fish, cod, Pacific, cooked, dry heat 3 oz N/A 0.3 8.5 0.4 7.6 39.8 26.4 439.4 

+Vegan Greek Salad 1/2 serving(s) 3.3 1.5 244.4 0.4 53 0.6 25 376.5 


3 tbsp(s) 0 1.1 N/A N/A 0 N/A N/A N/A 

Free 

Black Pepper (Spices, pepper, black) 1/8 tsp(s) 0 0.1 0 0 1.1 0 0.5 3.3 






6.2 0.1 1.5 0.1 2.5 0.5 13.6 180.8 

long) 








Page: 

Date: 

8 

2/15/2019 

Day 5: 



Pot.(K) 





Bread 


1/2 tsp(s) N/A 0.1 0 0.1 7.2 N/A 8.1 20.2 

added 



Drink) 


Lunch (12:00 PM): 



2 1/2 oz N/A 1 1.4 2.1 3.5 36.6 25.5 319.5 


+Quinoa Salad 1/2 serving(s) 0.9 1.3 105.5 0.7 35.1 1.5 53.8 193.8 




Potato 





Drink) 

+Maple Baked Sweet Potato 1 serving(s) 11.7 0.9 460.9 0.8 31.6 0.5 23.4 295.1 

+Sauteed Kale 3/4 serving(s) 0 0.4 193.2 0.1 34.1 0.2 8.6 113.9 


3 oz 0 0.9 7.7 1 12.8 20.8 23 210.1 





Melons, cantaloupe, raw 1/2 cup(s), diced 6.1 0.2 131.8 0.1 7 0.3 9.4 208.3 




6 0 132 0 7 0 9 208 

24 902 5 465 60 167 1588 





Page: 

Date: 

9 

2/15/2019 

Day 6: 



Pot.(K) 




1 serving(s) N/A 0 N/A N/A N/A N/A N/A N/A 

Rounds 



Drink) 


1 tsp(s) N/A 0.2 0 0.2 14.4 N/A 16.1 40.4 

added 


Lunch (12:00 PM): 

Melons, cantaloupe, raw 1 cup(s), diced 12.3 0.3 263.6 0.3 14 0.6 18.7 416.5 

+Chicken Salad Nicoise 1 serving(s) 1.6 2 119.6 1.1 64.7 22 31.6 333.5 









2 1/2 oz N/A 1.1 12.8 0.7 26.2 33.2 31.2 369.8 

heat 







raw) 


3/4 cup(s) 11.2 0.2 3.4 0 9.7 0.1 3.4 131.8 



11 0 3 0 10 0 3 132 

36 524 3 390 56 154 1521 





Page: 

Date: 

10 

2/15/2019 


Day 7: 




1 cup(s) 8 8.1 N/A N/A 0 N/A N/A N/A 

Beginnings 


0.2 0.2 0.1 0.2 6.9 0.3 11.2 31.3 

oz) 



Drink) 


Lunch (12:00 PM): 



1/8 avocado 0.2 0.1 1.8 0.2 3 0.1 7.3 121.9 

varieties) 


1/2 small (2-3/8 dia) 4.5 0 5.3 0 19.2 0.2 4.8 86.9 

varieties) 


+Seasoned Turkey Crumbles 1 1/2 serving(s) 0 1.1 1.7 1.6 12.1 16.1 16.5 200.7 


2 tortilla(s), medium N/A 0.7 0 0.5 91 N/A 33.8 80.1 







Salt 



0.1 0.1 0 0.1 9.4 0.1 9.5 25 




per serving) 


7 N/A N/A N/A 20 N/A 12.5 N/A 

7 0 0 0 39 0 22 25 





Page: 

Date: 

11 

2/15/2019 

Day 7: 



Pot.(K) 



3 oz N/A 0.9 11 0.7 12.8 39.8 31.4 533.8 

heat 



Glutino Gluten Free Breadsticks- Sesame 3 1/2 stick(s) 0 0 0 N/A 0 N/A N/A N/A 

Italian Seasoning 1 tsp(s) N/A N/A N/A N/A N/A N/A N/A N/A 






6.2 0.1 1.5 0.1 2.5 0.5 13.6 180.8 

long) 








Page: 

Date: 

1 

2/15/2019 




Ingredients: 



3 cup(s) 


Instructions: 



Calories: 

Fat: 


Protein: 

10 kCal 

0 grams 

2 grams 

1 grams 




Sodium: 7 mgs 




Chicken Salad Nicoise 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 

Black Pepper 

Celery, raw 







Olive Oil 



Parsley, raw 

Salt 

2 tbsp(s) 

1/4 tsp(s) 


8 oz 

2 large 

1 cup(s) 

1/4 tsp(s) 

2 tbsp(s) 


2 tsp(s) 

4 tbsp(s) 

2 tbsp(s) 

4 tbsp(s) 

1/4 tsp(s) 

Instructions: 

To make the dressing, dice green onion tops, celery, parsley and basil. Mix with olive oil, lemon juice, oregano, salt and pepper. 

Slice boiled eggs and roasted chicken breast 




Calories: 

Fat: 


Protein: 

200 kCal 

10 grams 

5 grams 

21 grams 








Maple Baked Sweet Potato 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 potato. 


1 Serving = 1/2 potato. 

Ingredients: 

Black Pepper 


Salt 

Seeds, sunflower seed kernels, toasted, without salt 

Sweet potato, raw, unprepared 

Syrup, maple 

1/4 tsp(s) 

1 tbsp(s) 

1 dash(s) 

2 tsp(s) 

1 sweetpotato, 5 long 

1 tbsp(s) 

Instructions: 

Preheat oven to 400 degrees F. Prick potato with fork. Place on baking sheet and bake one hour or until very tender. Quarter 

sweet potato and top with remaining ingredients. 

Tip: 

NOTE: Potato may be microwaved instead. Try eight minutes, rotating potato after four for even cooking. 


Calories: 

Fat: 


Protein: 

116 kCal 

2 grams 

24 grams 

2 grams 








Quinoa Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 





Nuts, almonds, blanched 

Olive Oil 



Raw Carrots 

Salt 

Spinach, raw 


1 tsp(s) 

1 tsp(s) 

1 tsp(s) 

1 tbsp(s) 

2 oz 

3 tbsp(s) 

1 tbsp(s) 

2/3 cup(s) 


1/2 tsp(s) 

1 cup(s) 

1 1/2 cup(s) (8 fl oz per cup) 

Instructions: 

Rinse the quinoa well in cold water then drain in a fine strainer. 

Heat 2-3 teaspoons olive oil over low heat in a medium saucepan. Add the ginger, cumin, and coriander and cook until fragrant, 

about 1 minute. Add the quinoa and stir to combine. Cook for 2 minutes, stirring. Add the water, bring to the simmer, then cover 

and cook for 10-15 minutes until tender and the water has been absorbed. Cool to room temperature 

Mix cool quinoa with the carrots, green onions and spinach. Combine the lemon juice and remaining oil and mix into the salad. 

Slice almonds and gently toast until golden and sprinkle on top of the quinoa. 


Calories: 

Fat: 


Protein: 

290 kCal 

19 grams 

24 grams 

8 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Olive Oil 

Parsnips, raw 

Raw Carrots 

Salt 

Turnips, raw 

1/4 tsp(s) 

2 tsp(s) 

2 oz 

1 medium 

1/4 tsp(s) 

1 medium 

Instructions: 








Calories: 

Fat: 


Protein: 

92 kCal 

4 grams 

12 grams 

1 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Olive Oil 

Spinach, raw 

1 tbsp(s) 


Instructions: 





Tip: 



Calories: 

Fat: 


Protein: 

92 kCal 

8 grams 

5 grams 

4 grams 








Sauteed Kale 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Kale, raw 


Olive Oil 

Salt 


2 tsp(s) 

1 tbsp(s) 

1/4 tsp(s) 

Instructions: 

Strip kale leaves and chop in one inch cuts. 

Heat olive oil in medium high skillet. 

Add kale and saute until just wilted. 

Sprinkle with salt and lemon juice. 

Serve hot. 


Calories: 

Fat: 


Protein: 

37 kCal 

2 grams 

4 grams 

1 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Zucchini 

2 spray(s) 



Instructions: 



Tip: 



Calories: 

Fat: 


Protein: 

41 kCal 

1 grams 

8 grams 

3 grams 








Seasoned Turkey Crumbles 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Ground Turkey 

Salt 

1/4 tsp(s) 

8 oz 

1/4 tsp(s) 

Instructions: 

Season ground turkey with salt and pepper. Brown seasoned turkey in skillet until juices are clear. 

Tip: 

For additional flavor consider adding any of the following: basil, chili, coriander, ginger, marjoram, oregano, parsley, rosemary, or 

thyme 


Calories: 

Fat: 


Protein: 

85 kCal 

5 grams 

0 grams 

10 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 

Black Pepper 




Olive Oil 


Red Tomatoes 


1 tsp(s) 

1/2 tsp(s) 


1/2 tsp(s) 


1 tbsp(s) 

4 large 


1/2 tbsp(s) 

Instructions: 


over salad. 


Calories: 

Fat: 


Protein: 

205 kCal 

16 grams 

15 grams 

4 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie - Detox 







Amount 

Glutino Gluten Free Breadsticks- Sesame 3 1/2 stick(s) 

Glutino Gluten Free Crackers- Multigrain 10 cracker(s) 


Udis Gluten Free Whole Grain Bagels 1/2 bagel(s) 

Vans Gluten/Wheat Free Waffles- Totally Natural 1 waffle(s) 

Amount 


Amount 

Glutino Gluten Free Cereal- Sensible Beginnings 1 cup(s) 

Amount 

Bobs Red Mill Corn Grits/Polenta Gluten Free 3 tbsp(s) 

Bobs Red Mill Mighty Tasty Hot Cereal Gluten Free 1/3 cup(s) 


Ener-G Gluten Free Pastas - White Rice Spaghetti 1 serving(s) 

Food for Life - Gluten Free - Raisin Pecan Bread 2 1/2 serving(s) 

Quinoa, uncooked 3 tbsp(s) 

Quinoa, uncooked 2/3 cup(s) 

Rice Milk 3.58 cup(s) 

Rice, brown, medium-grain, cooked 1 1/4 cup(s) 


Amount 


Amount 




Olive Oil 3/4 tbsp(s) 



Amount 

Fish, cod, Pacific, cooked, dry heat 3 oz 


Fish, tuna, skipjack, fresh, cooked, dry heat 2 1/2 oz 

Fish, tuna, white, canned in water, without salt, drained solids 2 oz 




Amount 


Bananas, raw 1 1/2 small (6 to 6-7/8 long) 



Grapes 10 grape(s) 

Green Coconut Water 1 serving(s) (11 Fl Oz per serving) 



Shopping List 

Page: 2 

Date: 2/15/2019 



Amount 



Lime juice, raw 1/2 tbsp(s) 

Melons, cantaloupe, raw 3 1/2 cup(s), diced 





Raisins, seedless 1 tbsp(s) 



Amount 


Peanut butter with omega-3, creamy 1 tbsp(s) 


Amount 

Amys Kitchen - Gluten Free Sandwich Rounds 1 1/2 serving(s) 


Amount 

Blue Diamond - Nut Thins - Hint of Sea Salt 1 1/2 serving(s) 

Nuts, almond butter, plain, without salt added 4 1/4 tsp(s) 


Nuts, almonds, blanched 2 oz 

Seeds, sunflower seed kernels, toasted, without salt 2 tsp(s) 



Amount 

Pork Tenderloin 2 1/2 oz 

Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled 2 1/2 oz 


Amount 


Chicken, broilers or fryers, light meat, meat only, cooked, roasted 6 1/2 oz 

Ground Turkey 2 1/4 oz 


Food (Snacks) 


Amount 

Food Should Taste Good - Tortilla - Sweet Potato 1 1/2 serving(s) 



Amount 






Coriander Seed 1 tsp(s) 




Shopping List 

Page: 3 

Date: 2/15/2019 



Food (Sweets) 

Amount 






Spices, rosemary, dried 1/4 tsp(s) 

Vinegar, red wine 1/2 tbsp(s) 

Amount 

Syrup, maple 1 1/2 tbsp(s) 



Amount 








Kale, raw 3 cup(s), chopped 

















Sweet potato, cooked, baked in skin, without salt 3 1/2 oz 

Sweet potato, raw, unprepared 1 sweetpotato, 5 long 







Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie - Detox 

# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 48.3 g - - - 






Iron, Fe 7.6 mg 8 mg 45 mg 94.6% 

Vitamin A, IU 14436 IU - - - 

Vitamin A, RAE 699 700 3000 99.9% 


Zinc, Zn 3.6 mg 11 mg 40 mg 32.6% 



Magnesium, Mg 159.6 mg 420 mg - 38% 










mg_ATE 






Thiamin 0.7 mg 1 mg - 72% 











Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 




22:1 t 0 g - - - 


18:2 t,t 0 g - - - 

18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

21:5 0 g - - - 

22:4 0 g - - - 






Lysine 3.3 g - - - 













Serine 1.6 g - - - 








Starch 7.1 g - - - 








Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 




Water 447.2 g 4 g - - 


Energy 2567.5 kj - - - 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 





yolks. 

0 20 40 60 80 100 120 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




0 10 20 30 40 50 60 70 80 90 100 

Percent 

Magnesium, Mg 159.6 mg 420 mg - 38% Sources for Magnesium are legumes, 


0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




dairy foods. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 



Thiamin 0.7 mg 1 mg - 72% Sources for Thiamin are whole grains and 



0 10 20 30 40 50 60 70 80 90 100 

Percent 





0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 







0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

4 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 







0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






Page: 

Date: 

1 





Fat: 30.7% 

Fat: 35 grams 










50.6% 

18.7% 

30.7% 

Legend 

Protein 

Carbohydrates 

Fat 

This detox meal plan places emphasis on whole, minimally processed foods with high fiber content to allow the body to detox 

naturally. This plan is not designed to be used for more than a few weeks at a time. Fasting and colon cleansings are not required 

for detoxification and may be harmful. Drink plenty of water -- 8 glasses a day is suggested. Alcohol and caffeine should be 

avoided. This diet can also be used on a gluten free, dairy free diet. It may also be considered FODMAP* friendly. Eliminating or 

restricting dairy, red meat, caffeine, alcohol and most sugars, may also help reduce inflammation. Choose certified organic meats 

and produce where available. Any 1000 calorie menu is best used as quick start plan for weight loss. The extremely low calorie 

level is not recommended for long periods of time. It is recommended that you take a generic multivitamin/ mineral supplement. 

As always, you should consult with your doctor or a registered dietitian if you have specific health concerns. 

*FODMAPs are short chain carbohydrates (oligosaccharides), disaccharides, monosaccharides and related alcohols that are 

poorly absorbed in the small intestine. These include short chain (oligo-) saccharide polymers of fructose (fructans) and galactose 

(galactans), disaccharides (lactose), monosaccharides (fructose), and sugar alcohols (polyols) such as sorbitol, mannitol, xylitol 

and maltitol. The term FODMAP is an acronym, deriving from Fermentable, Oligo-, Di-, Mono-saccharides And Polyols. The 


and Provided other By: functional Extreme gastrointestinal Nutrition disorders. 





Page: 

Date: 

2 


and other functional gastrointestinal disorders. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 






Lunch (12:00 PM): 



Basil, fresh 


Spinach, raw 



Fish, tuna, white, canned in water, without salt, drained solids 




Celery, raw 














Fat: 33 grams 






1 dash(s) 

1/4 cup(s) 


1/4 cup(s) 

3/4 tsp(s) 

1 dash(s) 

1 tbsp(s) 

1/2 bagel(s) 

1/4 cup(s) 

1/2 tbsp(s) 

1/4 cup(s) 

2 oz 


1 tsp(s) 


3/4 cup(s) 

3 olive(s) 

1/2 tbsp(s) 


1 tbsp(s) 


2 oz 

3/4 tbsp(s) 

1/2 cup(s) 









Page: 

Date: 

2 

2/15/2019 

Day 2: 


Bananas, raw 

Vans Gluten/Wheat Free Waffles- Totally Natural 



Lunch (12:00 PM): 


Spinach, raw 













Spices, rosemary, dried 







Fat: 39 grams 






1/2 small (6 to 6-7/8 long) 

1 waffle(s) 


1 1/2 tbsp(s) 


1/4 cup(s) 

1 1/2 oz 

1/8 avocado 

1 1/2 oz 



3/4 tsp(s) 

3 tbsp(s) 

2 oz 

1/4 tsp(s) 

2 tsp(s) 

1/4 tsp(s) 

1/2 cup(s) 

1 1/4 cup(s), diced 









Page: 

Date: 

3 

2/15/2019 

Day 3: 


Bobs Red Mill Mighty Tasty Hot Cereal Gluten Free 



Lunch (12:00 PM): 




Ground Turkey (Poultry food products, ground turkey, raw) 










Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, 


Ener-G Gluten Free Pastas - White Rice Spaghetti 





Fat: 26 grams 






1/3 cup(s) 

1 dash(s) 

1/4 cup(s) 

3 1/2 oz 

1/2 small (2-3/8 dia) 

1 dash(s) 

2 1/4 oz 



1 tsp(s) 



1 dash(s) 

1 1/2 tsp(s) 

2 1/2 oz 

1 serving(s) 










Page: 

Date: 

4 

2/15/2019 

Day 4: 





Lunch (12:00 PM): 


Peanut butter with omega-3, creamy 







Fish, cod, Pacific, cooked, dry heat 


Bobs Red Mill Corn Grits/Polenta Gluten Free 

Black Pepper (Spices, pepper, black) 




Bananas, raw 



Fat: 37 grams 






1/2 cup(s) 

1/3 cup(s) 

1/3 cup(s) 

1 1/2 oz 

1 tbsp(s) 

1/2 cup(s) 

1 serving(s) 

10 grape(s) 

3 cracker(s) 

3 oz 


3 tbsp(s) 

1/8 tsp(s) 

1 1/2 tsp(s) 

1/4 tsp(s) 





1/2 small (6 to 6-7/8 long) 





Page: 

Date: 

5 

2/15/2019 

Day 5: 






Lunch (12:00 PM): 


Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled 

+Quinoa Salad 





+Maple Baked Sweet Potato 

+Sauteed Kale 







Fat: 34 grams 







1 serving(s) 

1/2 tsp(s) 

1/2 cup(s) 

1/8 tsp(s) 

2 1/2 oz 



1/2 cup(s) 

1 serving(s) 


3 oz 

1/8 tsp(s) 










Page: 

Date: 

6 

2/15/2019 

Day 6: 






Lunch (12:00 PM): 


+Chicken Salad Nicoise 






Fish, tuna, skipjack, fresh, cooked, dry heat 








Fat: 35 grams 






2/3 cup(s) 

1 serving(s) 

3/4 cup(s) 

1 tsp(s) 


1 serving(s) 

7 cracker(s) 

1 serving(s) 

1/2 cup(s) 

2 1/2 oz 

1/2 tbsp(s) 

1/4 tsp(s) 

2 tsp(s) 

3/4 cup(s) 









Page: 

Date: 

7 

2/15/2019 

Day 7: 


Glutino Gluten Free Cereal- Sensible Beginnings 



Lunch (12:00 PM): 





+Seasoned Turkey Crumbles 










Glutino Gluten Free Breadsticks- Sesame 





Bananas, raw 



Fat: 38 grams 






1 cup(s) 


1/2 cup(s) 

1/8 tsp(s) 

1/8 avocado 

1/2 small (2-3/8 dia) 







3 oz 



3 1/2 stick(s) 

1 tsp(s) 

1 1/2 tsp(s) 

1/8 tsp(s) 





1/2 small (6 to 6-7/8 long) 





Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 




Melons, cantaloupe, raw 3/4 cup(s), diced 39.8 0.2 9.5 1 0.1 0 1.1 18.7 


1/4 cup(s) 30 0.6 5.8 0.2 0 0 0 25 

Drink) 


Lunch (12:00 PM): 

Olive Oil (Oil, olive, salad or cooking) 3/4 tsp(s) 29.8 3.4 0 0 0.5 0 0 0.1 


Basil, fresh 1 tbsp(s) 0.6 0 0.1 0.1 0 0 0 0.1 





raw) 


2 oz 72.5 1.7 0 13.4 0.4 23.8 0 28.3 





1/2 serving(s) 65 1.2 12 1.5 0 0 0.5 40 

Salt 


1 tsp(s) 33.7 3.2 1.1 0.8 0.3 0 0.2 0.6 

added 


1.3 0 0.2 0.1 0 0 0.1 6.4 

each) 






Page: 

Date: 

2 

2/15/2019 

Day 1: 



Sodium 



Olives, pickled, canned or bottled, green 3 olive(s) 11.7 1.2 0.3 0.1 0.2 0 0.3 126 

Lime juice, raw 1/2 tbsp(s) 1.9 0 0.6 0 0 0 0 0.2 


Onions, young green, tops only 1 tbsp(s) 1.6 0 0.3 0.1 0 0 0.1 0.9 



2 oz 98.1 2.6 0 17.5 0.7 48.2 0 43.7 


Olive Oil (Oil, olive, salad or cooking) 3/4 tbsp(s) 89.5 10.1 0 0 1.4 0 0 0.2 







41 0 11 1 0 0 2 1 

1025 134 50 5 72 15 871 





Page: 

Date: 

3 

2/15/2019 

Day 2: 



Sodium 



long) 


1 waffle(s) 115 3.5 19.5 1 0.5 0 0.5 200 

Natural 


oz) 

Syrup, maple (Syrups, maple) 1 1/2 tbsp(s) 78.3 0.1 20.1 0 0 0 0 2.7 


Lunch (12:00 PM): 


1/2 serving(s) 45 2 6.5 1 0 0 0.5 67.5 

Rounds 




1/8 avocado 40.2 3.7 2.1 0.5 0.5 0 1.7 1.8 

varieties) 


1 1/2 oz 73.6 1.9 0 13.1 0.5 36.1 0 32.7 



Potato 



Food for Life - Gluten Free - Raisin Pecan 1/2 serving(s) 65 1.5 12.5 1 0 0 1 2.5 

Bread 


3/4 tsp(s) 25.3 2.4 0.8 0.6 0.2 0 0.1 0.4 

added 






Page: 

Date: 

4 

2/15/2019 

Day 2: 



Sodium 


Quinoa, uncooked 3 tbsp(s) 117.2 1.9 20.4 4.5 0.2 0 2.2 1.6 


2 oz 103.1 4.6 0 14.4 0.7 40.2 0 31.7 

heat 



Spices, rosemary, dried 1/4 tsp(s) 1 0 0.2 0 0 0 0.1 0.2 


1/2 cup(s) 21.9 0.2 4.9 1.2 0 0 2 0.6 





Melons, cantaloupe, raw 1 1/4 cup(s), diced 66.3 0.4 15.9 1.6 0.1 0 1.8 31.2 




66 0 16 2 0 0 2 31 

1021 132 42 5 76 15 1054 





Page: 

Date: 

5 

2/15/2019 


Day 3: 




1/3 cup(s) 198 2 40.9 5.3 0 0 5.3 6.6 

Gluten Free 



1/4 cup(s) 30 0.6 5.8 0.2 0 0 0 25 

Drink) 


Lunch (12:00 PM): 


3 1/2 oz 89.3 0.1 20.5 2 0 0 3.3 35.7 

without salt 


1/2 small (2-3/8 dia) 22.6 0.1 5.6 0.5 0 0 1.2 0 

varieties) 



2 1/4 oz 95 5.3 0 11.1 1.4 50.4 0 60 






1/2 serving(s) 65 1.2 12 1.5 0 0 0.5 40 

Salt 


1 tsp(s) 33.7 3.2 1.1 0.8 0.3 0 0.2 0.6 

added 


1/2 serving(s) (11 Fl Oz 30 0 7.5 0.5 0 0 0 30 


per serving) 






Page: 

Date: 

6 

2/15/2019 

Day 3: 



Sodium 






2 1/2 oz 101.3 2.5 0 18.5 0.8 51.7 0 40.4 


roasted) 


1 serving(s) 180 0 42 4 0 0 2 0 

Spaghetti 







24 0 6 1 0 0 2 1 

996 148 48 4 102 17 766 





Page: 

Date: 

7 

2/15/2019 

Day 4: 



Sodium 





1/3 cup(s) 39.6 0.8 7.6 0.3 0 0 0 33 

Drink) 


Lunch (12:00 PM): 


Peanut butter with omega-3, creamy 1 tbsp(s) 97.3 8.7 2.7 3.9 1.6 N/A 1 57 


1/2 cup(s) 60 1.2 11.5 0.5 0 0 0 50 

Drink) 


1 serving(s) 130 3 25 2 0 0 2 5 

Bread 



Grapes (Grapes, american type (slip skin), 10 grape(s) 16.1 0.1 4.1 0.2 0 0 0.2 0.5 

raw) 




Fish, cod, Pacific, cooked, dry heat 3 oz 89.2 0.7 0 19.5 0.1 39.9 0 77.4 

+Vegan Greek Salad 1/2 serving(s) 102.5 8 7.5 1.9 1.1 0 2.5 98 


3 tbsp(s) 97.5 0 20.3 2.2 0 0 1.5 0 

Free 

Black Pepper (Spices, pepper, black) 1/8 tsp(s) 0.7 0 0.2 0 0 0 0.1 0.1 






long) 








Page: 

Date: 

8 

2/15/2019 

Day 5: 



Sodium 




1 serving(s) 130 3 25 2 0 0 2 5 

Bread 


1/2 tsp(s) 16.9 1.6 0.6 0.4 0.1 0 0.1 0.3 

added 


1/2 cup(s) 60 1.2 11.5 0.5 0 0 0 50 

Drink) 


Lunch (12:00 PM): 



2 1/2 oz 132.5 4.5 0 21.5 1.6 66.6 0 46 


+Quinoa Salad 1/2 serving(s) 145.2 9.6 12 3.8 1.1 0 2.2 160.7 




Potato 




1/2 cup(s) 60 1.2 11.5 0.5 0 0 0 50 

Drink) 

+Maple Baked Sweet Potato 1 serving(s) 115.4 1.7 24.6 1.7 0.2 0 2.5 114.9 

+Sauteed Kale 3/4 serving(s) 27.8 1.9 2.6 0.8 0.3 0 0.5 83.5 


3 oz 147.1 3.8 0 26.3 1.1 72.3 0 65.5 





Melons, cantaloupe, raw 1/2 cup(s), diced 26.5 0.1 6.4 0.7 0 0 0.7 12.5 




27 0 6 1 0 0 1 12 

1003 116 61 5 139 13 1231 





Page: 

Date: 

9 

2/15/2019 

Day 6: 



Sodium 


Blueberries, raw 2/3 cup(s) 54.5 0.3 13.9 0.7 0 0 2.3 1 


1 serving(s) 90 4 13 2 0 0 1 135 

Rounds 


3/4 cup(s) 90 1.9 17.2 0.8 0 0 0 75 

Drink) 


1 tsp(s) 33.7 3.2 1.1 0.8 0.3 0 0.2 0.6 

added 


Lunch (12:00 PM): 

Melons, cantaloupe, raw 1 cup(s), diced 53 0.3 12.7 1.3 0.1 0 1.4 25 

+Chicken Salad Nicoise 1 serving(s) 200.3 10.4 5.3 21.2 2.5 153.6 2 305.7 









2 1/2 oz 93.5 0.9 0 20 0.3 42.5 0 33.3 

heat 







raw) 


3/4 cup(s) 46.2 0.2 11.8 0.4 0.1 0 0.6 1.4 



46 0 12 0 0 0 1 1 

984 120 51 7 201 11 1298 





Page: 

Date: 

10 

2/15/2019 


Day 7: 




1 cup(s) 120 0 27 2 0 0 1 130 

Beginnings 

Walnuts (Nuts, walnuts, english) 1/4 oz (14 halves per 46.4 4.6 1 1.1 0.4 0 0.5 0.1 

oz) 


1/2 cup(s) 60 1.2 11.5 0.5 0 0 0 50 

Drink) 


Lunch (12:00 PM): 



1/8 avocado 40.2 3.7 2.1 0.5 0.5 0 1.7 1.8 

varieties) 


1/2 small (2-3/8 dia) 22.6 0.1 5.6 0.5 0 0 1.2 0 

varieties) 


+Seasoned Turkey Crumbles 1 1/2 serving(s) 127.2 7 0.1 14.9 1.9 67.2 0.1 298 


2 tortilla(s), medium 115.4 1.3 24.2 3 0.2 0 2.7 5.7 






1/2 serving(s) 65 1.2 12 1.5 0 0 0.5 40 

Salt 



20.4 1.8 0.8 0.8 0.1 0 0.4 0 




per serving) 


30 0 7.5 0.5 0 0 0 30 

115 3 20 3 0 0 1 70 





Page: 

Date: 

11 

2/15/2019 

Day 7: 



Sodium 



3 oz 154.7 6.9 0 21.6 1.1 60.4 0 47.6 

heat 



Glutino Gluten Free Breadsticks- Sesame 3 1/2 stick(s) 23.3 0.6 5.1 0 0.4 0 0 38.9 

Italian Seasoning 1 tsp(s) 0 0 0 0 0 0 0 0 






long) 








Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 




Melons, cantaloupe, raw 3/4 cup(s), diced 9.2 0.2 197.7 0.2 10.5 0.5 14 312.4 



Drink) 


Lunch (12:00 PM): 



Basil, fresh 1 tbsp(s) 0 0.1 7 0 4.7 0 1.7 7.8 





raw) 


2 oz N/A 0.5 3.4 0.3 7.9 37.2 18.7 134.3 






Salt 


1 tsp(s) N/A 0.2 0 0.2 14.4 N/A 16.1 40.4 

added 


0.1 0 1.8 0 3.2 0 0.9 20.8 

each) 






Page: 

Date: 

2 

2/15/2019 

Day 1: 



Pot.(K) 



Olives, pickled, canned or bottled, green 3 olive(s) 0 0 1.6 0 4.2 0.1 0.9 3.4 

Lime juice, raw 1/2 tbsp(s) 0.1 0 0.2 0 1.1 0 0.6 9 


Onions, young green, tops only 1 tbsp(s) 0.3 0 12 0 3.1 0 1 9.5 



2 oz 0 0.6 5.1 0.7 8.5 13.8 15.3 140 


Olive Oil (Oil, olive, salad or cooking) 3/4 tbsp(s) 0 0.1 0 0 0.1 0 0 0.1 







7 0 2 0 4 0 4 56 

25 601 3 222 52 152 1087 





Page: 

Date: 

3 

2/15/2019 

Day 2: 



Pot.(K) 



6.2 0.1 1.5 0.1 2.5 0.5 13.6 180.8 

long) 


1 waffle(s) N/A 0.4 50 N/A 20 N/A N/A N/A 

Natural 


0.1 0.1 0 0.1 3.5 0.2 5.6 15.6 

oz) 

Syrup, maple (Syrups, maple) 1 1/2 tbsp(s) 17.9 0.4 0 1.2 20.1 0.2 4.2 61.2 


Lunch (12:00 PM): 


1/2 serving(s) N/A 0 N/A N/A N/A N/A N/A N/A 

Rounds 




1/8 avocado 0.2 0.1 1.8 0.2 3 0.1 7.3 121.9 

varieties) 


1 1/2 oz 0 0.5 3.8 0.5 6.4 10.4 11.5 105 



Potato 



Food for Life - Gluten Free - Raisin Pecan 1/2 serving(s) N/A 0.4 N/A N/A N/A N/A N/A N/A 

Bread 


3/4 tsp(s) N/A 0.1 0 0.1 10.8 N/A 12.1 30.3 

added 






Page: 

Date: 

4 

2/15/2019 

Day 2: 



Pot.(K) 


Quinoa, uncooked 3 tbsp(s) N/A 1.5 0.3 1 15 2.7 62.8 179.4 


2 oz N/A 0.6 7.4 0.5 8.5 26.5 21 355.9 

heat 



Spices, rosemary, dried 1/4 tsp(s) N/A 0.1 0.5 0 3.8 0 0.7 2.9 


1/2 cup(s) 1 0.4 21.9 0.2 27.5 0.1 11.2 91.2 





Melons, cantaloupe, raw 1 1/4 cup(s), diced 15.3 0.4 329.5 0.4 17.5 0.8 23.4 520.6 




15 0 330 0 18 1 23 521 

43 745 4 175 42 184 1860 





Page: 

Date: 

5 

2/15/2019 


Day 3: 




1/3 cup(s) 0 1.4 N/A N/A 0 N/A N/A N/A 

Gluten Free 




Drink) 


Lunch (12:00 PM): 


3 1/2 oz 6.4 0.7 953.6 0.3 37.7 0.2 26.8 471.3 

without salt 


1/2 small (2-3/8 dia) 4.5 0 5.3 0 19.2 0.2 4.8 86.9 

varieties) 



2 1/4 oz 0 0.8 1.3 1.2 8.3 12.1 12.1 148.6 







Salt 


1 tsp(s) N/A 0.2 0 0.2 14.4 N/A 16.1 40.4 

added 


1/2 serving(s) (11 Fl Oz 7 N/A N/A N/A 20 N/A 12.5 N/A 


per serving) 






Page: 

Date: 

6 

2/15/2019 

Day 3: 



Pot.(K) 






2 1/2 oz 0 0.8 0 1.7 4.2 27.1 20.5 298.2 


roasted) 


1 serving(s) 0 1.1 N/A N/A 0 N/A N/A N/A 

Spaghetti 







4 0 1 0 12 0 10 116 

25 1306 4 290 41 180 1868 





Page: 

Date: 

7 

2/15/2019 

Day 4: 



Pot.(K) 






Drink) 


Lunch (12:00 PM): 


Peanut butter with omega-3, creamy 1 tbsp(s) 0.5 0.3 N/A 0.5 7.2 N/A 30.6 124.8 



Drink) 



Bread 



Grapes (Grapes, american type (slip skin), 10 grape(s) 3.9 0.1 1.2 0 3.4 0 1.2 45.8 

raw) 




Fish, cod, Pacific, cooked, dry heat 3 oz N/A 0.3 8.5 0.4 7.6 39.8 26.4 439.4 

+Vegan Greek Salad 1/2 serving(s) 3.3 1.5 244.4 0.4 53 0.6 25 376.5 


3 tbsp(s) 0 1.1 N/A N/A 0 N/A N/A N/A 

Free 

Black Pepper (Spices, pepper, black) 1/8 tsp(s) 0 0.1 0 0 1.1 0 0.5 3.3 






6.2 0.1 1.5 0.1 2.5 0.5 13.6 180.8 

long) 








Page: 

Date: 

8 

2/15/2019 

Day 5: 



Pot.(K) 





Bread 


1/2 tsp(s) N/A 0.1 0 0.1 7.2 N/A 8.1 20.2 

added 



Drink) 


Lunch (12:00 PM): 



2 1/2 oz N/A 1 1.4 2.1 3.5 36.6 25.5 319.5 


+Quinoa Salad 1/2 serving(s) 0.9 1.3 105.5 0.7 35.1 1.5 53.8 193.8 




Potato 





Drink) 

+Maple Baked Sweet Potato 1 serving(s) 11.7 0.9 460.9 0.8 31.6 0.5 23.4 295.1 

+Sauteed Kale 3/4 serving(s) 0 0.4 193.2 0.1 34.1 0.2 8.6 113.9 


3 oz 0 0.9 7.7 1 12.8 20.8 23 210.1 





Melons, cantaloupe, raw 1/2 cup(s), diced 6.1 0.2 131.8 0.1 7 0.3 9.4 208.3 




6 0 132 0 7 0 9 208 

24 902 5 465 60 167 1588 





Page: 

Date: 

9 

2/15/2019 

Day 6: 



Pot.(K) 




1 serving(s) N/A 0 N/A N/A N/A N/A N/A N/A 

Rounds 



Drink) 


1 tsp(s) N/A 0.2 0 0.2 14.4 N/A 16.1 40.4 

added 


Lunch (12:00 PM): 

Melons, cantaloupe, raw 1 cup(s), diced 12.3 0.3 263.6 0.3 14 0.6 18.7 416.5 

+Chicken Salad Nicoise 1 serving(s) 1.6 2 119.6 1.1 64.7 22 31.6 333.5 









2 1/2 oz N/A 1.1 12.8 0.7 26.2 33.2 31.2 369.8 

heat 







raw) 


3/4 cup(s) 11.2 0.2 3.4 0 9.7 0.1 3.4 131.8 



11 0 3 0 10 0 3 132 

36 524 3 390 56 154 1521 





Page: 

Date: 

10 

2/15/2019 


Day 7: 




1 cup(s) 8 8.1 N/A N/A 0 N/A N/A N/A 

Beginnings 


0.2 0.2 0.1 0.2 6.9 0.3 11.2 31.3 

oz) 



Drink) 


Lunch (12:00 PM): 



1/8 avocado 0.2 0.1 1.8 0.2 3 0.1 7.3 121.9 

varieties) 


1/2 small (2-3/8 dia) 4.5 0 5.3 0 19.2 0.2 4.8 86.9 

varieties) 


+Seasoned Turkey Crumbles 1 1/2 serving(s) 0 1.1 1.7 1.6 12.1 16.1 16.5 200.7 


2 tortilla(s), medium N/A 0.7 0 0.5 91 N/A 33.8 80.1 







Salt 



0.1 0.1 0 0.1 9.4 0.1 9.5 25 




per serving) 


7 N/A N/A N/A 20 N/A 12.5 N/A 

7 0 0 0 39 0 22 25 





Page: 

Date: 

11 

2/15/2019 

Day 7: 



Pot.(K) 



3 oz N/A 0.9 11 0.7 12.8 39.8 31.4 533.8 

heat 



Glutino Gluten Free Breadsticks- Sesame 3 1/2 stick(s) 0 0 0 N/A 0 N/A N/A N/A 

Italian Seasoning 1 tsp(s) N/A N/A N/A N/A N/A N/A N/A N/A 






6.2 0.1 1.5 0.1 2.5 0.5 13.6 180.8 

long) 








Page: 

Date: 

1 

2/15/2019 




Ingredients: 



3 cup(s) 


Instructions: 



Calories: 

Fat: 


Protein: 

10 kCal 

0 grams 

2 grams 

1 grams 




Sodium: 7 mgs 




Chicken Salad Nicoise 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 

Black Pepper 

Celery, raw 







Olive Oil 



Parsley, raw 

Salt 

2 tbsp(s) 

1/4 tsp(s) 


8 oz 

2 large 

1 cup(s) 

1/4 tsp(s) 

2 tbsp(s) 


2 tsp(s) 

4 tbsp(s) 

2 tbsp(s) 

4 tbsp(s) 

1/4 tsp(s) 

Instructions: 

To make the dressing, dice green onion tops, celery, parsley and basil. Mix with olive oil, lemon juice, oregano, salt and pepper. 

Slice boiled eggs and roasted chicken breast 




Calories: 

Fat: 


Protein: 

200 kCal 

10 grams 

5 grams 

21 grams 








Maple Baked Sweet Potato 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 1 potato. 


1 Serving = 1/2 potato. 

Ingredients: 

Black Pepper 


Salt 

Seeds, sunflower seed kernels, toasted, without salt 

Sweet potato, raw, unprepared 

Syrup, maple 

1/4 tsp(s) 

1 tbsp(s) 

1 dash(s) 

2 tsp(s) 

1 sweetpotato, 5 long 

1 tbsp(s) 

Instructions: 

Preheat oven to 400 degrees F. Prick potato with fork. Place on baking sheet and bake one hour or until very tender. Quarter 

sweet potato and top with remaining ingredients. 

Tip: 

NOTE: Potato may be microwaved instead. Try eight minutes, rotating potato after four for even cooking. 


Calories: 

Fat: 


Protein: 

116 kCal 

2 grams 

24 grams 

2 grams 








Quinoa Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 





Nuts, almonds, blanched 

Olive Oil 



Raw Carrots 

Salt 

Spinach, raw 


1 tsp(s) 

1 tsp(s) 

1 tsp(s) 

1 tbsp(s) 

2 oz 

3 tbsp(s) 

1 tbsp(s) 

2/3 cup(s) 


1/2 tsp(s) 

1 cup(s) 

1 1/2 cup(s) (8 fl oz per cup) 

Instructions: 

Rinse the quinoa well in cold water then drain in a fine strainer. 

Heat 2-3 teaspoons olive oil over low heat in a medium saucepan. Add the ginger, cumin, and coriander and cook until fragrant, 

about 1 minute. Add the quinoa and stir to combine. Cook for 2 minutes, stirring. Add the water, bring to the simmer, then cover 

and cook for 10-15 minutes until tender and the water has been absorbed. Cool to room temperature 

Mix cool quinoa with the carrots, green onions and spinach. Combine the lemon juice and remaining oil and mix into the salad. 

Slice almonds and gently toast until golden and sprinkle on top of the quinoa. 


Calories: 

Fat: 


Protein: 

290 kCal 

19 grams 

24 grams 

8 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Olive Oil 

Parsnips, raw 

Raw Carrots 

Salt 

Turnips, raw 

1/4 tsp(s) 

2 tsp(s) 

2 oz 

1 medium 

1/4 tsp(s) 

1 medium 

Instructions: 








Calories: 

Fat: 


Protein: 

92 kCal 

4 grams 

12 grams 

1 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Olive Oil 

Spinach, raw 

1 tbsp(s) 


Instructions: 





Tip: 



Calories: 

Fat: 


Protein: 

92 kCal 

8 grams 

5 grams 

4 grams 








Sauteed Kale 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Kale, raw 


Olive Oil 

Salt 


2 tsp(s) 

1 tbsp(s) 

1/4 tsp(s) 

Instructions: 





Serve hot. 


Calories: 

Fat: 


Protein: 

37 kCal 

2 grams 

4 grams 

1 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Zucchini 

2 spray(s) 



Instructions: 



Tip: 



Calories: 

Fat: 


Protein: 

41 kCal 

1 grams 

8 grams 

3 grams 








Seasoned Turkey Crumbles 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Ground Turkey 

Salt 

1/4 tsp(s) 

8 oz 

1/4 tsp(s) 

Instructions: 

Season ground turkey with salt and pepper. Brown seasoned turkey in skillet until juices are clear. 

Tip: 

For additional flavor consider adding any of the following: basil, chili, coriander, ginger, marjoram, oregano, parsley, rosemary, or 

thyme 


Calories: 

Fat: 


Protein: 

85 kCal 

5 grams 

0 grams 

10 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 

Black Pepper 




Olive Oil 


Red Tomatoes 


1 tsp(s) 

1/2 tsp(s) 


1/2 tsp(s) 


1 tbsp(s) 

4 large 


1/2 tbsp(s) 

Instructions: 


over salad. 


Calories: 

Fat: 


Protein: 

205 kCal 

16 grams 

15 grams 

4 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 








Amount 

Glutino Gluten Free Breadsticks- Sesame 3 1/2 stick(s) 

Glutino Gluten Free Crackers- Multigrain 10 cracker(s) 


Udis Gluten Free Whole Grain Bagels 1/2 bagel(s) 

Vans Gluten/Wheat Free Waffles- Totally Natural 1 waffle(s) 

Amount 


Amount 

Glutino Gluten Free Cereal- Sensible Beginnings 1 cup(s) 

Amount 

Bobs Red Mill Corn Grits/Polenta Gluten Free 3 tbsp(s) 

Bobs Red Mill Mighty Tasty Hot Cereal Gluten Free 1/3 cup(s) 


Ener-G Gluten Free Pastas - White Rice Spaghetti 1 serving(s) 

Food for Life - Gluten Free - Raisin Pecan Bread 2 1/2 serving(s) 

Quinoa, uncooked 3 tbsp(s) 

Quinoa, uncooked 2/3 cup(s) 

Rice Milk 3.58 cup(s) 

Rice, brown, medium-grain, cooked 1 1/4 cup(s) 


Amount 


Amount 




Olive Oil 3/4 tbsp(s) 



Amount 

Fish, cod, Pacific, cooked, dry heat 3 oz 


Fish, tuna, skipjack, fresh, cooked, dry heat 2 1/2 oz 

Fish, tuna, white, canned in water, without salt, drained solids 2 oz 




Amount 


Bananas, raw 1 1/2 small (6 to 6-7/8 long) 



Grapes 10 grape(s) 

Green Coconut Water 1 serving(s) (11 Fl Oz per serving) 



Shopping List 

Page: 2 

Date: 2/15/2019 



Amount 



Lime juice, raw 1/2 tbsp(s) 

Melons, cantaloupe, raw 3 1/2 cup(s), diced 





Raisins, seedless 1 tbsp(s) 



Amount 


Peanut butter with omega-3, creamy 1 tbsp(s) 


Amount 

Amys Kitchen - Gluten Free Sandwich Rounds 1 1/2 serving(s) 


Amount 

Blue Diamond - Nut Thins - Hint of Sea Salt 1 1/2 serving(s) 

Nuts, almond butter, plain, without salt added 4 1/4 tsp(s) 


Nuts, almonds, blanched 2 oz 

Seeds, sunflower seed kernels, toasted, without salt 2 tsp(s) 



Amount 

Pork Tenderloin 2 1/2 oz 

Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled 2 1/2 oz 


Amount 


Chicken, broilers or fryers, light meat, meat only, cooked, roasted 6 1/2 oz 

Ground Turkey 2 1/4 oz 


Food (Snacks) 


Amount 

Food Should Taste Good - Tortilla - Sweet Potato 1 1/2 serving(s) 



Amount 






Coriander Seed 1 tsp(s) 




Shopping List 

Page: 3 

Date: 2/15/2019 



Food (Sweets) 

Amount 






Spices, rosemary, dried 1/4 tsp(s) 

Vinegar, red wine 1/2 tbsp(s) 

Amount 

Syrup, maple 1 1/2 tbsp(s) 



Amount 

























Sweet potato, cooked, baked in skin, without salt 3 1/2 oz 

Sweet potato, raw, unprepared 1 sweetpotato, 5 long 







Page: 

Date: 

1 

2/15/2019 

Nutrient 


# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 48.3 g - - - 






Iron, Fe 7.6 mg 8 mg 45 mg 94.6% 

Vitamin A, IU 14436 IU - - - 

Vitamin A, RAE 699 700 3000 99.9% 


Zinc, Zn 3.6 mg 11 mg 40 mg 32.6% 



Magnesium, Mg 159.6 mg 420 mg - 38% 










mg_ATE 






Thiamin 0.7 mg 1 mg - 72% 











Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 




22:1 t 0 g - - - 


18:2 t,t 0 g - - - 

18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

21:5 0 g - - - 

22:4 0 g - - - 






Lysine 3.3 g - - - 













Serine 1.6 g - - - 








Starch 7.1 g - - - 








Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 




Water 447.2 g 4 g - - 


Energy 2567.5 kj - - - 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 





yolks. 

0 20 40 60 80 100 120 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mcg_RAE 

700 

mcg_RAE 

3000 

mcg_RAE 





0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




0 10 20 30 40 50 60 70 80 90 100 

Percent 

Magnesium, Mg 159.6 mg 420 mg - 38% Sources for Magnesium are legumes, 


0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 




dairy foods. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 



Thiamin 0.7 mg 1 mg - 72% Sources for Thiamin are whole grains and 



0 10 20 30 40 50 60 70 80 90 100 

Percent 





0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 







0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

4 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 







0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






Page: 

Date: 

1 





Fat: 35.5% 

Fat: 42 grams 










37.1% 

27.4% 

Legend 

Protein 

Carbohydrates 

Fat 

35.5% 

With an emphasis on unprocessed foods, the Back to Nature meal plan is balanced in protein, fat and carbohydrate and includes 

all food groups. The meals are full of fresh fruits, vegetables, nuts and legumes which provide excellent sources of vitamins, 

minerals and fiber. Dairy provides a good source of calcium, vitamin D and protein. Try using grass fed meat, antibiotic - free 

chicken and wild fish when possible. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 


Egg(s) (Without salt) (Egg, whole, raw, fresh) 


Amys Kitchen - Medium Salsa 

Food for Life Sprouted Corn Tortillas 

Silk - Pure Almond - Original Almond Milk 

Lunch (12:00 PM): 

+Avocado Pesto Panini 


Bison, Lean, roasted (Game meat, bison, separable lean only, 




+Roasted Brussels Sprouts 



Fat: 56 grams 







1 cup(s) 


1 tortilla(s) 


1 serving(s) 

3 oz 

1/4 cup(s) 


1 serving(s) 









Page: 

Date: 

2 

2/15/2019 

Day 2: 








Lunch (12:00 PM): 

+Hummus Vegetable Wrap 






Fat: 51 grams 








1/2 tbsp(s) 

1 slice(s) 


1 serving(s) 


2 serving(s) 









Page: 

Date: 

3 

2/15/2019 

Day 3: 





Lunch (12:00 PM): 







Fat: 48 grams 







1/4 cup(s) 



1 serving(s) 










Page: 

Date: 

4 

2/15/2019 

Day 4: 



Bobs Red Mill Pancake Mix Gluten Free 



Lunch (12:00 PM): 

+Beef and Tomato Salad 

Squash, winter, butternut, cooked, baked, without salt 



+Baked Apples - Back to Nature Style 

+Lettuce Wrap Sliders 



Fat: 27 grams 







1 pancake(s) 

1 tbsp(s) 

1 cup(s) 

1 serving(s) 


1 serving(s) 

1 serving(s) 

2 serving(s) 









Page: 

Date: 

5 

2/15/2019 

Day 5: 





Lunch (12:00 PM): 








Fat: 26 grams 






1/4 cup(s) 


5 almond(s) 

1 serving(s) 



1 serving(s) 









Page: 

Date: 

6 

2/15/2019 

Day 6: 





Lunch (12:00 PM): 



+Green Bean and Lentil Salad 


+Roasted Herb Chicken 

+Sauteed Kale 




Fat: 46 grams 








1 serving(s) 

2 oz 

1 serving(s) 

1 serving(s) 

2 serving(s) 

2 serving(s) 









Page: 

Date: 

7 

2/15/2019 

Day 7: 


+Scrambled Eggs - Low Sodium 



Lunch (12:00 PM): 

+Chef Salad 

Annies Homegrown - Natural Balsalmic Vinaigrette 


+Cod with Pesto Vegetables - Low Sodium 





Fat: 39 grams 






1 serving(s) 


1 serving(s) 



1 serving(s) 

1 serving(s) 










Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 


Egg(s) (Without salt) (Egg, whole, raw, 

1 large egg(s) 71.5 5 0.4 6.3 1.6 211.5 0 70 

fresh) 


Amys Kitchen - Medium Salsa 1/4 serving(s) 2.5 0 0.5 0 0 0 0 47.5 

Food for Life Sprouted Corn Tortillas 1 tortilla(s) 60 0.5 12.5 1 0 0 2 0 

Silk - Pure Almond - Original Almond Milk 1/2 serving(s) 30 1.2 4 0.5 0 0 0.5 80 


Lunch (12:00 PM): 

+Avocado Pesto Panini 1 serving(s) 468.6 39.4 21.4 24.6 6.3 9.8 15.3 499 



Bison, Lean, roasted (Game meat, bison, 

3 oz 121.6 2.1 0 24.2 0.8 69.7 0 48.4 

separable lean only, cooked, roasted) 



+Roasted Brussels Sprouts 1 serving(s) 108.1 6.2 11 5.6 0.5 0 4.9 28.6 

306 10 25 33 1 70 7 86 


1021 84 67 9 291 29 784 







Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 



Stonyfield Organic - Oikos Organic Greek 3/4 serving(s) 60 0 4.5 11.2 0 0 0 45 

Yogurt - 0% Fat Greek Yogurt - Plain 


1/2 tbsp(s) 50.6 4.7 1.7 1.2 0.4 0 0.3 0.9 

added 

Julian Bakery Breads - Paleo Bread, 

1 slice(s) 100 8 5 9 0.5 0 4 100 

Almond 



Lunch (12:00 PM): 

+Hummus Vegetable Wrap 1 serving(s) 310.3 16.3 29.9 15.8 6.6 28.4 11.4 329 





+Chicken Salad Nicoise - Low Sodium 2 serving(s) 400.5 20.8 10.6 42.5 5.1 307.3 4 320.8 




76 81 13 336 24 878 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 







Lunch (12:00 PM): 

+Avocado Panzanella Salad 1 1/2 serving(s) 369.9 21.5 40 8.2 2.8 0 7.6 506.9 




+Roasted Cauliflower - Low Sodium 1 1/2 serving(s) 98.8 6.2 9.2 4.6 0.6 0 3.9 51.4 




386 22 22 29 3 62 8 396 

1011 109 45 6 62 24 984 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 



Bobs Red Mill Pancake Mix Gluten Free 1 pancake(s) 70 0.2 16 1 0 0 1 270 




Lunch (12:00 PM): 

+Beef and Tomato Salad 1 serving(s) 271.4 13.5 12.9 25.7 4 71.4 3.4 104.2 

Squash, winter, butternut, cooked, baked, 

1 cup(s), cubes 82 0.2 21.5 1.8 0 0 N/A 8.2 

without salt 



+Grilled Romaine Hearts 1 serving(s) 39.5 2.8 3.6 1 0.4 0 2 7 

+Baked Apples - Back to Nature Style 1 serving(s) 185 0.9 48 1.1 0.2 0 6.1 3.2 

+Lettuce Wrap Sliders 2 serving(s) 197.9 7.3 2.7 28.7 3.3 84 1 343 




422 11 54 31 4 84 9 353 

1011 143 61 8 155 18 819 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 







Lunch (12:00 PM): 

+Chicken Quinoa Bowl 1 serving(s) 378.7 9.8 33.2 38.5 3.9 87.2 5.8 172.5 




+Roasted Chicken 1/2 serving(s) 235.9 3.1 26.4 25.7 0.7 75.5 0.1 382.4 





328 10 33 28 2 76 2 570 

1003 120 76 6 163 18 745 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 





1 serving(s) 153.8 12.3 9.2 9.9 1.1 0 6.3 105.4 

Nature 


Lunch (12:00 PM): 


2 oz 93.6 2 0 17.6 0.6 48.2 0 42 



+Green Bean and Lentil Salad 1 serving(s) 238.7 14.6 23.4 8 1.7 0 11.6 124.1 



+Roasted Herb Chicken 1 serving(s) 293.1 8.4 1.6 50.3 1.7 151 0.6 314.3 

+Sauteed Kale 2 serving(s) 74.1 5 7 2.2 0.7 0 1.4 222.7 





450 15 24 58 3 151 7 561 

1014 72 95 6 199 28 914 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 


+Scrambled Eggs - Low Sodium 1 serving(s) 128.4 5.6 2.5 17.3 1.6 211.5 0.6 235.3 



Silk - Pure Almond - Original Almond Milk 1 serving(s) 60 2.5 8 1 0 0 1 160 


Lunch (12:00 PM): 

+Chef Salad 1 1/2 serving(s) 272.7 7.8 9.4 42.1 3.8 47.9 3.2 1095.2 

Annies Homegrown - Natural Balsalmic 

1/2 serving(s) 50 5 1 0 0.5 0 0 27.5 

Vinaigrette 



+Cod with Pesto Vegetables - Low 

1 serving(s) 263 10.8 17.6 24.5 1.6 41.9 3.5 349.9 

Sodium 


1 serving(s) 115.5 7.1 11.6 4.3 0.7 0 3.7 37.8 


+Baked Apples - Back to Nature Style 1/2 serving(s) 92.5 0.5 24 0.5 0.1 0 3.1 1.6 

471 18 53 29 2 42 10 389 


1037 89 90 8 301 18 1908 






1000 Calorie - Back to Nature with Micronutrient Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 



1 large egg(s) 0.4 0.9 70 0.6 26.5 15.8 6 67 

fresh) 


Amys Kitchen - Medium Salsa 1/4 serving(s) N/A 0.9 N/A N/A 5 N/A N/A N/A 

Food for Life Sprouted Corn Tortillas 1 tortilla(s) 0 0.4 N/A N/A 50 N/A N/A N/A 

Silk - Pure Almond - Original Almond Milk 1/2 serving(s) N/A 0.1 N/A 0.6 225 N/A 12.5 17.5 


Lunch (12:00 PM): 

+Avocado Pesto Panini 1 serving(s) 3.3 1.5 52.6 1.1 208.2 2.6 37.7 909.8 




3 oz 0 2.9 0 3.1 6.8 30.2 22.1 306.8 




+Roasted Brussels Sprouts 1 serving(s) 2.6 1.9 43.3 0.7 53.1 3 40.8 481.5 

5 6 55 5 86 35 113 1178 


24 182 7 610 53 178 2284 







Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 



Stonyfield Organic - Oikos Organic Greek 3/4 serving(s) N/A N/A N/A N/A 150 N/A 12 N/A 



1/2 tbsp(s) N/A 0.3 0 0.2 21.6 N/A 24.2 60.6 

added 


1 slice(s) 1 0.4 N/A N/A 40 N/A N/A 170 

Almond 



Lunch (12:00 PM): 

+Hummus Vegetable Wrap 1 serving(s) 3.8 1.5 401.9 1.8 287.3 5.7 37.8 364.4 




11 0.1 3.2 0 6.4 0 5.3 113.4 


+Chicken Salad Nicoise - Low Sodium 2 serving(s) 3.1 4 239.2 2.1 129.2 44.1 63.1 666.9 








Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 



11 0.1 3.2 0 6.4 0 5.3 113.4 





Lunch (12:00 PM): 

+Avocado Panzanella Salad 1 1/2 serving(s) 1.3 1 26.5 0.5 25 0.8 31 521.6 




+Roasted Cauliflower - Low Sodium 1 1/2 serving(s) 3.3 1 0.2 0.6 42.4 1.9 37 541.4 




9 2 29 2 93 44 90 1415 

22 58 3 369 44 139 2068 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 



Bobs Red Mill Pancake Mix Gluten Free 1 pancake(s) 1.5 0.2 N/A N/A N/A N/A N/A N/A 




Lunch (12:00 PM): 

+Beef and Tomato Salad 1 serving(s) 1.9 4 491.9 4.5 123.7 25.1 80 914.1 


1 cup(s), cubes 4 1.2 1143.9 0.3 84 1 59.4 582.2 

without salt 




+Baked Apples - Back to Nature Style 1 serving(s) 14.3 0.4 0.1 0.1 15.3 0.2 8.3 177.3 

+Lettuce Wrap Sliders 2 serving(s) 0.7 4.1 173.7 6.8 40.2 20.6 37.8 623.5 




16 5 427 7 76 21 59 1031 

49 2068 14 531 47 222 2697 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 




11 0.1 3.2 0 6.4 0 5.3 113.4 




Lunch (12:00 PM): 

+Chicken Quinoa Bowl 1 serving(s) 1.3 4.2 128.7 2.8 174.7 28.7 126.4 763 









31 2 242 1 64 39 78 839 

49 375 4 299 69 241 1932 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 





1 serving(s) 1.2 0.7 13.6 0.2 45.3 0.3 12.4 392.1 

Nature 


Lunch (12:00 PM): 


2 oz 0 0.6 3.4 0.6 8.5 15.6 16.4 145.2 



+Green Bean and Lentil Salad 1 serving(s) 3.5 3.4 513.7 1.4 79.9 2.2 59.3 794.3 



+Roasted Herb Chicken 1 serving(s) 0 1.4 22.9 1.4 28.5 75.6 65.4 893.9 

+Sauteed Kale 2 serving(s) 0.1 1.2 515.3 0.3 90.9 0.6 23 303.8 





11 4 586 3 193 77 171 2437 

24 1118 6 576 96 292 4019 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 


+Scrambled Eggs - Low Sodium 1 serving(s) 1.3 1.6 70.3 0.6 42.6 35.7 21 254.8 


11 0.1 3.2 0 6.4 0 5.3 113.4 


Silk - Pure Almond - Original Almond Milk 1 serving(s) N/A 0.2 N/A 1.2 450 N/A 25 35 


Lunch (12:00 PM): 



1/2 serving(s) N/A N/A N/A N/A N/A N/A N/A N/A 

Vinaigrette 




1 serving(s) 7.5 2.5 82.2 1.1 77.1 42.4 77.9 1046.4 

Sodium 


1 serving(s) 3.8 1.4 34.2 0.9 71.4 2.9 43.1 432.9 


+Baked Apples - Back to Nature Style 1/2 serving(s) 7.1 0.2 0 0 7.7 0.1 4.1 88.7 

18 4 117 2 156 45 125 1568 


35 903 6 1056 94 212 2398 







Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Black Pepper 


Garlic, raw 


Olive Oil 

Onions, Red 

Salt 

Tomatoes 





1/2 tsp(s) 



1 tsp(s) 

4 tbsp(s) 


1/4 tsp(s) 


1 1/8 tbsp(s) 

8 oz 


Instructions: 


to cool. 






Tip: 


flavor 


Calories: 

Fat: 


Protein: 

247 kCal 

14 grams 

27 grams 

6 grams 








Avocado Pesto Panini 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Arugula, raw 

Avocado 




Tomatoes 

1/4 cup(s) 

1/2 avocado 

1/2 oz 

1/2 tbsp(s) 

2 slice(s) 


Instructions: 

1. Spread basil on both sides of bread. 

2. Place avocado, cheese, arugula and tomato on bread. 

3. Grill sandwich in panini press or in non stick skillet until cheese is melted and both sides of bread are toasted. 


Calories: 

Fat: 


Protein: 

469 kCal 

39 grams 

21 grams 

25 grams 








Baked Apples - Back to Nature Style 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 apples. 


1 Serving = 1 apple. 

Ingredients: 

Apple Juice 

Cinnamon 


Nutmeg 


1/3 cup(s) 

1/2 tsp(s) 


1/2 tsp(s) 


Instructions: 


Core apples; cut a slice off the top of each apple. 

Place apples in a 2 quart casserole dish. 

Combine the raisins, cinnamon, and nutmeg; spoon into center of apples. Pour apple juice into bottom of casserole dish. 

Bake apples for 40-45 minutes or until apples are tender, basting occasionally. 

Tip: 

Be sure to use Granny Smith apples for this recipe. 


Calories: 

Fat: 


Protein: 

185 kCal 

1 grams 

48 grams 

1 grams 




Sodium: 3 mgs 




Beef and Tomato Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Beef, sirloin, lean 

Black Pepper 

Kale, raw 

Olive Oil 

Onions, Red 

Spinach, raw 

Tomatoes 


6 oz 

1 tsp(s) 


1 1/2 tsp(s) 


3 cup(s) 


1/2 tbsp(s) 

Instructions: 

1. Prepare the beef according to your preference. 

2. Combine greens with tomatoes and onions. 

3. Whisk together olive oil, red wine vinegar and black pepper. 

4. Top salad with beef and dressing. 


Calories: 

Fat: 


Protein: 

272 kCal 

14 grams 

13 grams 

26 grams 










Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Broccoli, raw 


Olive Oil 

Onions, raw 


1 tsp(s) 


3 tbsp(s) 

2 tsp(s) 


2 tsp(s) 

Instructions: 








Calories: 

Fat: 


Protein: 

116 kCal 

7 grams 

12 grams 

4 grams 








Chef Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 







1 oz 

1 oz 

2 oz 


Instructions: 


Tip: 




Calories: 

Fat: 


Protein: 

182 kCal 

5 grams 

6 grams 

28 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 





Red Tomatoes 

Spinach, raw 

1/2 cup(s) 

1 oz 

6 oz 

1 cup(s) 


1 cup(s) 

Instructions: 



Calories: 

Fat: 


Protein: 

378 kCal 

10 grams 

33 grams 

38 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 

Black Pepper 

Celery, raw 







Olive Oil 



Parsley, raw 

2 tbsp(s) 

1/4 tsp(s) 


8 oz 

2 large 

1 cup(s) 

1/4 tsp(s) 

2 tbsp(s) 


2 tsp(s) 

4 tbsp(s) 

2 tbsp(s) 

4 tbsp(s) 

Instructions: 






Calories: 

Fat: 


Protein: 

200 kCal 

10 grams 

5 grams 

21 grams 








Cod with Pesto Vegetables - Low 

Sodium 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 




Olive Oil 


Zucchini 

1 tsp(s) 

3 tbsp(s) 

16 oz 

3 leek(s) 

2 tsp(s) 

3 small 

3 small 

Instructions: 

1 .Preheat grill. 

2. Divide cod into four 4 oz. portions and brush cod with olive oil and sprinkle with pepper. 

3. Slice zucchini, squash and leeks. 

4. Grill cod until internal temperature reaches 140° (depending upon thickness about 3 minutes a side). 


6. Serve grilled cod immediately with sautéed vegetables. 


Calories: 

Fat: 


Protein: 

263 kCal 

11 grams 

18 grams 

24 grams 








Green Bean and Lentil Salad 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 2 Salads. 



Ingredients: 

Annies Homegrown - Organic Oil & Vinegar 

Avocado 




1 serving(s) 

1/2 avocado 

1 cup(s) 

1/2 cup(s) 


Instructions: 

Combine Romaine lettuce, cooked green beans, lentils, avocado and almonds. Toss with oil and vinegar dressing. 


Calories: 

Fat: 


Protein: 

238 kCal 

14 grams 

24 grams 

8 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Olive Oil 


Tomatoes 


1/2 tbsp(s) 

12 oz 


Instructions: 







Calories: 

Fat: 


Protein: 

40 kCal 

3 grams 

4 grams 

1 grams 




Sodium: 7 mgs 




Hummus Vegetable Wrap 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 






Raw Carrots 

1 oz 


1/4 cup(s) 

1 tortilla(s) 



Instructions: 


2. Fill tortilla with vegetables and fold. 


Calories: 

Fat: 


Protein: 

310 kCal 

16 grams 

30 grams 

16 grams 








Lettuce Wrap Sliders 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Garlic, raw 

Ground Beef (95% lean) 




Salt 

1/2 tsp(s) 


10 oz 


6 leaf(s) 

1 1/2 tsp(s) 

1/4 tsp(s) 

Instructions: 





5. Place slider patties in lettuce leaf. 


Calories: 

Fat: 


Protein: 

99 kCal 

4 grams 

1 grams 

14 grams 








Roasted Brussels Sprouts 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 



Olive Oil 

1/2 tsp(s) 

16 oz 

1 oz 

1/2 tbsp(s) 

Instructions: 



3. Wash and trim Brussels sprouts. 

4. Slice Brussels sprouts into slices. 

5. Combine sprouts with olive oil, salt and pepper. 

6. Roast until Brussels sprouts are cooked through and starting to brown. 



Calories: 

Fat: 


Protein: 

108 kCal 

6 grams 

11 grams 

6 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 



Olive Oil 

1/2 tsp(s) 

16 oz 

1/2 oz 

1/2 tbsp(s) 

Instructions: 








Calories: 

Fat: 


Protein: 

66 kCal 

4 grams 

6 grams 

3 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Honey 

Orange Juice 




1 cup(s) 

1 cup(s) 

1/4 cup(s) 


Instructions: 





occasionally. 


Calories: 

Fat: 


Protein: 

472 kCal 

6 grams 

53 grams 

51 grams 








Roasted Herb Chicken 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


Eden Foods Condiments & Sweeteners - Brown Mustard, Jar, 

Organic 

Fresh Thyme 


Olive Oil 

2 tsp(s) 


3 tsp(s) 

1 tbsp(s) 

1 tbsp(s) 

3 tsp(s) 

Instructions: 


Place chicken breasts in a shallow baking pan. 


Bake, uncovered, about 25-30 minutes or until it reaches an internal temperature of 180° F. Baste with the herb mixture 

occasionally. 


Calories: 

Fat: 


Protein: 

293 kCal 

8 grams 

2 grams 

50 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Avocado 

Black Pepper 

Cilantro 


Olive Oil 

Onions, Red 



Salt 


1 tsp(s) 

1/4 cup(s) 

16 oz 

3 tsp(s) 



1 pepper 

1/2 tsp(s) 

Instructions: 








Calories: 

Fat: 


Protein: 

288 kCal 

16 grams 

12 grams 

24 grams 








Sauteed Kale 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Kale, raw 


Olive Oil 

Salt 


2 tsp(s) 

1 tbsp(s) 

1/4 tsp(s) 

Instructions: 





Serve hot. 


Calories: 

Fat: 


Protein: 

37 kCal 

2 grams 

4 grams 

1 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Zucchini 

2 spray(s) 



Instructions: 



Tip: 



Calories: 

Fat: 


Protein: 

41 kCal 

1 grams 

8 grams 

3 grams 








Scrambled Eggs - Low Sodium 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Egg Whites 



1 tsp(s) 



2 spray(s) 

Instructions: 

1. Whisk together egg whites and egg. Add black pepper and combine. 





Calories: 

Fat: 


Protein: 

128 kCal 

6 grams 

2 grams 

17 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Spinach, raw 


2 tbsp(s) 

3 cup(s) 

3 oz 

Instructions: 




Calories: 

Fat: 


Protein: 

92 kCal 

7 grams 

7 grams 

2 grams 









Nature 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Avocado 


Tomatoes 


1 slice(s) 


Instructions: 



Calories: 

Fat: 


Protein: 

154 kCal 

12 grams 

9 grams 

10 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie - Back to Nature 



Amount 

Bobs Red Mill Pancake Mix Gluten Free 1 pancake(s) 




Amount 

Beef, sirloin, lean 6 oz 

Ground Beef (95% lean) 10 oz 


Amount 


Food for Life Sprouted Corn Tortillas 1 tortilla(s) 




Amount 



Cheese, provolone 1/2 oz 







Plain 




Amount 


Amount 







Amount 



Amount 

Apple Juice 1/3 cup(s) 










Shopping List 

Page: 2 

Date: 2/15/2019 



Food (Lamb, Veal, and Game Products) 

Amount 











Amount 

Bison, Lean, roasted 3 oz 


Amount 



Lentils, mature seeds, cooked, boiled, without salt 1/2 cup(s) 


Amount 

Nuts, almond butter, plain, without salt added 1/2 tbsp(s) 



Nuts, walnuts, black, dried 1 1/2 oz 

Silk - Pure Almond - Original Almond Milk 3 1/2 serving(s) 


Amount 







Amount 

Amys Kitchen - Medium Salsa 1/4 serving(s) 

Annies Homegrown - Natural Balsalmic Vinaigrette 1/2 serving(s) 

Annies Homegrown - Organic Oil & Vinegar 1 serving(s) 

Classico Basil Pesto 3 1/2 tbsp(s) 



Amount 




Eden Foods Condiments & Sweeteners - Brown Mustard, Jar, Organic 3 tsp(s) 

Fresh Thyme 1 tbsp(s) 





Shopping List 

Page: 3 

Date: 2/15/2019 



Food (Sweets) 


Amount 








Amount 



Amount 

Arugula, raw 1/4 cup(s) 






























Squash, winter, butternut, cooked, baked, without salt 1 cup(s), cubes 





Shopping List 

Page: 4 

Date: 2/15/2019 



Amount 










Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie - Back to Nature 

# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 73.5 g - - - 







Vitamin A, IU 14340.7 IU - - - 

Vitamin A, RAE 764.1 700 3000 - 


Zinc, Zn 6.4 mg 11 mg 40 mg 58.3% 












mg_ATE 







Thiamin 0.5 mg 1 mg - 54.5% 











Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 




22:1 t 0 g - - - 


18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

22:4 0 g - - - 






Lysine 4.7 g - - - 













Serine 2.5 g - - - 








Starch 3.9 g - - - 










Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 


Water 734 g 4 g - - 


Energy 3154.4 kj - - - 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 





yolks. 

0 20 40 60 80 100 120 140 160 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 



0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 





0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 







0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 







0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






Page: 

Date: 

1 





Fat: 35.5% 

Fat: 42 grams 










37.1% 

27.4% 

Legend 

Protein 

Carbohydrates 

Fat 

35.5% 

With an emphasis on unprocessed foods, the Back to Nature meal plan is balanced in protein, fat and carbohydrate and includes 

all food groups. The meals are full of fresh fruits, vegetables, nuts and legumes which provide excellent sources of vitamins, 

minerals and fiber. Dairy provides a good source of calcium, vitamin D and protein. Try using grass fed meat, antibiotic - free 

chicken and wild fish when possible. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 


Egg(s) (Without salt) (Egg, whole, raw, fresh) 


Amys Kitchen - Medium Salsa 

Food for Life Sprouted Corn Tortillas 


Lunch (12:00 PM): 

+Avocado Pesto Panini 


Bison, Lean, roasted (Game meat, bison, separable lean only, 




+Roasted Brussels Sprouts 



Fat: 56 grams 







1 cup(s) 


1 tortilla(s) 


1 serving(s) 

3 oz 

1/4 cup(s) 


1 serving(s) 









Page: 

Date: 

2 

2/15/2019 

Day 2: 








Lunch (12:00 PM): 

+Hummus Vegetable Wrap 






Fat: 51 grams 








1/2 tbsp(s) 

1 slice(s) 


1 serving(s) 


2 serving(s) 









Page: 

Date: 

3 

2/15/2019 

Day 3: 





Lunch (12:00 PM): 







Fat: 48 grams 







1/4 cup(s) 



1 serving(s) 










Page: 

Date: 

4 

2/15/2019 

Day 4: 



Bobs Red Mill Pancake Mix Gluten Free 



Lunch (12:00 PM): 

+Beef and Tomato Salad 

Squash, winter, butternut, cooked, baked, without salt 




+Lettuce Wrap Sliders 



Fat: 27 grams 







1 pancake(s) 

1 tbsp(s) 

1 cup(s) 

1 serving(s) 


1 serving(s) 

1 serving(s) 

2 serving(s) 









Page: 

Date: 

5 

2/15/2019 

Day 5: 





Lunch (12:00 PM): 








Fat: 26 grams 






1/4 cup(s) 


5 almond(s) 

1 serving(s) 



1 serving(s) 









Page: 

Date: 

6 

2/15/2019 

Day 6: 





Lunch (12:00 PM): 



+Green Bean and Lentil Salad 


+Roasted Herb Chicken 

+Sauteed Kale 




Fat: 46 grams 








1 serving(s) 

2 oz 

1 serving(s) 

1 serving(s) 

2 serving(s) 

2 serving(s) 









Page: 

Date: 

7 

2/15/2019 

Day 7: 


+Scrambled Eggs - Low Sodium 



Lunch (12:00 PM): 

+Chef Salad 

Annies Homegrown - Natural Balsalmic Vinaigrette 


+Cod with Pesto Vegetables - Low Sodium 





Fat: 39 grams 






1 serving(s) 


1 serving(s) 



1 serving(s) 

1 serving(s) 










Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 



1 large egg(s) 71.5 5 0.4 6.3 1.6 211.5 0 70 

fresh) 


Amys Kitchen - Medium Salsa 1/4 serving(s) 2.5 0 0.5 0 0 0 0 47.5 

Food for Life Sprouted Corn Tortillas 1 tortilla(s) 60 0.5 12.5 1 0 0 2 0 



Lunch (12:00 PM): 

+Avocado Pesto Panini 1 serving(s) 468.6 39.4 21.4 24.6 6.3 9.8 15.3 499 




3 oz 121.6 2.1 0 24.2 0.8 69.7 0 48.4 




+Roasted Brussels Sprouts 1 serving(s) 108.1 6.2 11 5.6 0.5 0 4.9 28.6 

306 10 25 33 1 70 7 86 


1021 84 67 9 291 29 784 







Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 



Stonyfield Organic - Oikos Organic Greek 3/4 serving(s) 60 0 4.5 11.2 0 0 0 45 



1/2 tbsp(s) 50.6 4.7 1.7 1.2 0.4 0 0.3 0.9 

added 


1 slice(s) 100 8 5 9 0.5 0 4 100 

Almond 



Lunch (12:00 PM): 

+Hummus Vegetable Wrap 1 serving(s) 310.3 16.3 29.9 15.8 6.6 28.4 11.4 329 





+Chicken Salad Nicoise - Low Sodium 2 serving(s) 400.5 20.8 10.6 42.5 5.1 307.3 4 320.8 




76 81 13 336 24 878 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 







Lunch (12:00 PM): 

+Avocado Panzanella Salad 1 1/2 serving(s) 369.9 21.5 40 8.2 2.8 0 7.6 506.9 




+Roasted Cauliflower - Low Sodium 1 1/2 serving(s) 98.8 6.2 9.2 4.6 0.6 0 3.9 51.4 




386 22 22 29 3 62 8 396 

1011 109 45 6 62 24 984 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 



Bobs Red Mill Pancake Mix Gluten Free 1 pancake(s) 70 0.2 16 1 0 0 1 270 




Lunch (12:00 PM): 

+Beef and Tomato Salad 1 serving(s) 271.4 13.5 12.9 25.7 4 71.4 3.4 104.2 


1 cup(s), cubes 82 0.2 21.5 1.8 0 0 N/A 8.2 

without salt 



+Grilled Romaine Hearts 1 serving(s) 39.5 2.8 3.6 1 0.4 0 2 7 

+Baked Apples - Back to Nature Style 1 serving(s) 185 0.9 48 1.1 0.2 0 6.1 3.2 

+Lettuce Wrap Sliders 2 serving(s) 197.9 7.3 2.7 28.7 3.3 84 1 343 




422 11 54 31 4 84 9 353 

1011 143 61 8 155 18 819 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 







Lunch (12:00 PM): 

+Chicken Quinoa Bowl 1 serving(s) 378.7 9.8 33.2 38.5 3.9 87.2 5.8 172.5 









328 10 33 28 2 76 2 570 

1003 120 76 6 163 18 745 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 





1 serving(s) 153.8 12.3 9.2 9.9 1.1 0 6.3 105.4 

Nature 


Lunch (12:00 PM): 


2 oz 93.6 2 0 17.6 0.6 48.2 0 42 



+Green Bean and Lentil Salad 1 serving(s) 238.7 14.6 23.4 8 1.7 0 11.6 124.1 



+Roasted Herb Chicken 1 serving(s) 293.1 8.4 1.6 50.3 1.7 151 0.6 314.3 

+Sauteed Kale 2 serving(s) 74.1 5 7 2.2 0.7 0 1.4 222.7 





450 15 24 58 3 151 7 561 

1014 72 95 6 199 28 914 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 


+Scrambled Eggs - Low Sodium 1 serving(s) 128.4 5.6 2.5 17.3 1.6 211.5 0.6 235.3 



Silk - Pure Almond - Original Almond Milk 1 serving(s) 60 2.5 8 1 0 0 1 160 


Lunch (12:00 PM): 



1/2 serving(s) 50 5 1 0 0.5 0 0 27.5 

Vinaigrette 




1 serving(s) 263 10.8 17.6 24.5 1.6 41.9 3.5 349.9 

Sodium 


1 serving(s) 115.5 7.1 11.6 4.3 0.7 0 3.7 37.8 


+Baked Apples - Back to Nature Style 1/2 serving(s) 92.5 0.5 24 0.5 0.1 0 3.1 1.6 

471 18 53 29 2 42 10 389 


1037 89 90 8 301 18 1908 







Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 



1 large egg(s) 0.4 0.9 70 0.6 26.5 15.8 6 67 

fresh) 


Amys Kitchen - Medium Salsa 1/4 serving(s) N/A 0.9 N/A N/A 5 N/A N/A N/A 

Food for Life Sprouted Corn Tortillas 1 tortilla(s) 0 0.4 N/A N/A 50 N/A N/A N/A 



Lunch (12:00 PM): 

+Avocado Pesto Panini 1 serving(s) 3.3 1.5 52.6 1.1 208.2 2.6 37.7 909.8 




3 oz 0 2.9 0 3.1 6.8 30.2 22.1 306.8 




+Roasted Brussels Sprouts 1 serving(s) 2.6 1.9 43.3 0.7 53.1 3 40.8 481.5 

5 6 55 5 86 35 113 1178 


24 182 7 610 53 178 2284 







Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 



Stonyfield Organic - Oikos Organic Greek 3/4 serving(s) N/A N/A N/A N/A 150 N/A 12 N/A 



1/2 tbsp(s) N/A 0.3 0 0.2 21.6 N/A 24.2 60.6 

added 


1 slice(s) 1 0.4 N/A N/A 40 N/A N/A 170 

Almond 



Lunch (12:00 PM): 

+Hummus Vegetable Wrap 1 serving(s) 3.8 1.5 401.9 1.8 287.3 5.7 37.8 364.4 




11 0.1 3.2 0 6.4 0 5.3 113.4 


+Chicken Salad Nicoise - Low Sodium 2 serving(s) 3.1 4 239.2 2.1 129.2 44.1 63.1 666.9 








Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 



11 0.1 3.2 0 6.4 0 5.3 113.4 





Lunch (12:00 PM): 

+Avocado Panzanella Salad 1 1/2 serving(s) 1.3 1 26.5 0.5 25 0.8 31 521.6 




+Roasted Cauliflower - Low Sodium 1 1/2 serving(s) 3.3 1 0.2 0.6 42.4 1.9 37 541.4 




9 2 29 2 93 44 90 1415 

22 58 3 369 44 139 2068 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 



Bobs Red Mill Pancake Mix Gluten Free 1 pancake(s) 1.5 0.2 N/A N/A N/A N/A N/A N/A 




Lunch (12:00 PM): 

+Beef and Tomato Salad 1 serving(s) 1.9 4 491.9 4.5 123.7 25.1 80 914.1 


1 cup(s), cubes 4 1.2 1143.9 0.3 84 1 59.4 582.2 

without salt 




+Baked Apples - Back to Nature Style 1 serving(s) 14.3 0.4 0.1 0.1 15.3 0.2 8.3 177.3 

+Lettuce Wrap Sliders 2 serving(s) 0.7 4.1 173.7 6.8 40.2 20.6 37.8 623.5 




16 5 427 7 76 21 59 1031 

49 2068 14 531 47 222 2697 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 




11 0.1 3.2 0 6.4 0 5.3 113.4 




Lunch (12:00 PM): 

+Chicken Quinoa Bowl 1 serving(s) 1.3 4.2 128.7 2.8 174.7 28.7 126.4 763 









31 2 242 1 64 39 78 839 

49 375 4 299 69 241 1932 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 





1 serving(s) 1.2 0.7 13.6 0.2 45.3 0.3 12.4 392.1 

Nature 


Lunch (12:00 PM): 


2 oz 0 0.6 3.4 0.6 8.5 15.6 16.4 145.2 



+Green Bean and Lentil Salad 1 serving(s) 3.5 3.4 513.7 1.4 79.9 2.2 59.3 794.3 



+Roasted Herb Chicken 1 serving(s) 0 1.4 22.9 1.4 28.5 75.6 65.4 893.9 

+Sauteed Kale 2 serving(s) 0.1 1.2 515.3 0.3 90.9 0.6 23 303.8 





11 4 586 3 193 77 171 2437 

24 1118 6 576 96 292 4019 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 


+Scrambled Eggs - Low Sodium 1 serving(s) 1.3 1.6 70.3 0.6 42.6 35.7 21 254.8 


11 0.1 3.2 0 6.4 0 5.3 113.4 


Silk - Pure Almond - Original Almond Milk 1 serving(s) N/A 0.2 N/A 1.2 450 N/A 25 35 


Lunch (12:00 PM): 



1/2 serving(s) N/A N/A N/A N/A N/A N/A N/A N/A 

Vinaigrette 




1 serving(s) 7.5 2.5 82.2 1.1 77.1 42.4 77.9 1046.4 

Sodium 


1 serving(s) 3.8 1.4 34.2 0.9 71.4 2.9 43.1 432.9 


+Baked Apples - Back to Nature Style 1/2 serving(s) 7.1 0.2 0 0 7.7 0.1 4.1 88.7 

18 4 117 2 156 45 125 1568 


35 903 6 1056 94 212 2398 







Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Black Pepper 


Garlic, raw 


Olive Oil 

Onions, Red 

Salt 

Tomatoes 





1/2 tsp(s) 



1 tsp(s) 

4 tbsp(s) 


1/4 tsp(s) 


1 1/8 tbsp(s) 

8 oz 


Instructions: 


to cool. 






Tip: 


flavor 


Calories: 

Fat: 


Protein: 

247 kCal 

14 grams 

27 grams 

6 grams 








Avocado Pesto Panini 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Arugula, raw 

Avocado 




Tomatoes 

1/4 cup(s) 

1/2 avocado 

1/2 oz 

1/2 tbsp(s) 

2 slice(s) 


Instructions: 

1. Spread basil on both sides of bread. 

2. Place avocado, cheese, arugula and tomato on bread. 

3. Grill sandwich in panini press or in non stick skillet until cheese is melted and both sides of bread are toasted. 


Calories: 

Fat: 


Protein: 

469 kCal 

39 grams 

21 grams 

25 grams 








Baked Apples - Back to Nature Style 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 apples. 


1 Serving = 1 apple. 

Ingredients: 

Apple Juice 

Cinnamon 


Nutmeg 


1/3 cup(s) 

1/2 tsp(s) 


1/2 tsp(s) 


Instructions: 


Core apples; cut a slice off the top of each apple. 

Place apples in a 2 quart casserole dish. 

Combine the raisins, cinnamon, and nutmeg; spoon into center of apples. Pour apple juice into bottom of casserole dish. 

Bake apples for 40-45 minutes or until apples are tender, basting occasionally. 

Tip: 

Be sure to use Granny Smith apples for this recipe. 


Calories: 

Fat: 


Protein: 

185 kCal 

1 grams 

48 grams 

1 grams 




Sodium: 3 mgs 




Beef and Tomato Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Beef, sirloin, lean 

Black Pepper 

Kale, raw 

Olive Oil 

Onions, Red 

Spinach, raw 

Tomatoes 


6 oz 

1 tsp(s) 


1 1/2 tsp(s) 


3 cup(s) 


1/2 tbsp(s) 

Instructions: 

1. Prepare the beef according to your preference. 

2. Combine greens with tomatoes and onions. 

3. Whisk together olive oil, red wine vinegar and black pepper. 

4. Top salad with beef and dressing. 


Calories: 

Fat: 


Protein: 

272 kCal 

14 grams 

13 grams 

26 grams 










Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Broccoli, raw 


Olive Oil 

Onions, raw 


1 tsp(s) 


3 tbsp(s) 

2 tsp(s) 


2 tsp(s) 

Instructions: 








Calories: 

Fat: 


Protein: 

116 kCal 

7 grams 

12 grams 

4 grams 








Chef Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 







1 oz 

1 oz 

2 oz 


Instructions: 


Tip: 




Calories: 

Fat: 


Protein: 

182 kCal 

5 grams 

6 grams 

28 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 





Red Tomatoes 

Spinach, raw 

1/2 cup(s) 

1 oz 

6 oz 

1 cup(s) 


1 cup(s) 

Instructions: 



Calories: 

Fat: 


Protein: 

378 kCal 

10 grams 

33 grams 

38 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Basil, fresh 

Black Pepper 

Celery, raw 







Olive Oil 



Parsley, raw 

2 tbsp(s) 

1/4 tsp(s) 


8 oz 

2 large 

1 cup(s) 

1/4 tsp(s) 

2 tbsp(s) 


2 tsp(s) 

4 tbsp(s) 

2 tbsp(s) 

4 tbsp(s) 

Instructions: 






Calories: 

Fat: 


Protein: 

200 kCal 

10 grams 

5 grams 

21 grams 








Cod with Pesto Vegetables - Low 

Sodium 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 




Olive Oil 


Zucchini 

1 tsp(s) 

3 tbsp(s) 

16 oz 

3 leek(s) 

2 tsp(s) 

3 small 

3 small 

Instructions: 

1 .Preheat grill. 

2. Divide cod into four 4 oz. portions and brush cod with olive oil and sprinkle with pepper. 

3. Slice zucchini, squash and leeks. 

4. Grill cod until internal temperature reaches 140° (depending upon thickness about 3 minutes a side). 


6. Serve grilled cod immediately with sautéed vegetables. 


Calories: 

Fat: 


Protein: 

263 kCal 

11 grams 

18 grams 

24 grams 








Green Bean and Lentil Salad 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 2 Salads. 



Ingredients: 

Annies Homegrown - Organic Oil & Vinegar 

Avocado 




1 serving(s) 

1/2 avocado 

1 cup(s) 

1/2 cup(s) 


Instructions: 

Combine Romaine lettuce, cooked green beans, lentils, avocado and almonds. Toss with oil and vinegar dressing. 


Calories: 

Fat: 


Protein: 

238 kCal 

14 grams 

24 grams 

8 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Olive Oil 


Tomatoes 


1/2 tbsp(s) 

12 oz 


Instructions: 







Calories: 

Fat: 


Protein: 

40 kCal 

3 grams 

4 grams 

1 grams 




Sodium: 7 mgs 




Hummus Vegetable Wrap 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 






Raw Carrots 

1 oz 


1/4 cup(s) 

1 tortilla(s) 



Instructions: 


2. Fill tortilla with vegetables and fold. 


Calories: 

Fat: 


Protein: 

310 kCal 

16 grams 

30 grams 

16 grams 








Lettuce Wrap Sliders 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Garlic, raw 

Ground Beef (95% lean) 




Salt 

1/2 tsp(s) 


10 oz 


6 leaf(s) 

1 1/2 tsp(s) 

1/4 tsp(s) 

Instructions: 





5. Place slider patties in lettuce leaf. 


Calories: 

Fat: 


Protein: 

99 kCal 

4 grams 

1 grams 

14 grams 








Roasted Brussels Sprouts 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 



Olive Oil 

1/2 tsp(s) 

16 oz 

1 oz 

1/2 tbsp(s) 

Instructions: 



3. Wash and trim Brussels sprouts. 

4. Slice Brussels sprouts into slices. 

5. Combine sprouts with olive oil, salt and pepper. 

6. Roast until Brussels sprouts are cooked through and starting to brown. 



Calories: 

Fat: 


Protein: 

108 kCal 

6 grams 

11 grams 

6 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 



Olive Oil 

1/2 tsp(s) 

16 oz 

1/2 oz 

1/2 tbsp(s) 

Instructions: 








Calories: 

Fat: 


Protein: 

66 kCal 

4 grams 

6 grams 

3 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Honey 

Orange Juice 




1 cup(s) 

1 cup(s) 

1/4 cup(s) 


Instructions: 





occasionally. 


Calories: 

Fat: 


Protein: 

472 kCal 

6 grams 

53 grams 

51 grams 








Roasted Herb Chicken 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


Eden Foods Condiments & Sweeteners - Brown Mustard, Jar, 

Organic 

Fresh Thyme 


Olive Oil 

2 tsp(s) 


3 tsp(s) 

1 tbsp(s) 

1 tbsp(s) 

3 tsp(s) 

Instructions: 


Place chicken breasts in a shallow baking pan. 


Bake, uncovered, about 25-30 minutes or until it reaches an internal temperature of 180° F. Baste with the herb mixture 

occasionally. 


Calories: 

Fat: 


Protein: 

293 kCal 

8 grams 

2 grams 

50 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Avocado 

Black Pepper 

Cilantro 


Olive Oil 

Onions, Red 



Salt 


1 tsp(s) 

1/4 cup(s) 

16 oz 

3 tsp(s) 



1 pepper 

1/2 tsp(s) 

Instructions: 








Calories: 

Fat: 


Protein: 

288 kCal 

16 grams 

12 grams 

24 grams 








Sauteed Kale 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Kale, raw 


Olive Oil 

Salt 


2 tsp(s) 

1 tbsp(s) 

1/4 tsp(s) 

Instructions: 





Serve hot. 


Calories: 

Fat: 


Protein: 

37 kCal 

2 grams 

4 grams 

1 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Zucchini 

2 spray(s) 



Instructions: 



Tip: 



Calories: 

Fat: 


Protein: 

41 kCal 

1 grams 

8 grams 

3 grams 








Scrambled Eggs - Low Sodium 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Egg Whites 



1 tsp(s) 



2 spray(s) 

Instructions: 

1. Whisk together egg whites and egg. Add black pepper and combine. 





Calories: 

Fat: 


Protein: 

128 kCal 

6 grams 

2 grams 

17 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Spinach, raw 


2 tbsp(s) 

3 cup(s) 

3 oz 

Instructions: 




Calories: 

Fat: 


Protein: 

92 kCal 

7 grams 

7 grams 

2 grams 









Nature 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Avocado 


Tomatoes 


1 slice(s) 


Instructions: 



Calories: 

Fat: 


Protein: 

154 kCal 

12 grams 

9 grams 

10 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 




Amount 

Bobs Red Mill Pancake Mix Gluten Free 1 pancake(s) 




Amount 

Beef, sirloin, lean 6 oz 

Ground Beef (95% lean) 10 oz 


Amount 


Food for Life Sprouted Corn Tortillas 1 tortilla(s) 




Amount 



Cheese, provolone 1/2 oz 







Plain 




Amount 


Amount 







Amount 



Amount 

Apple Juice 1/3 cup(s) 










Shopping List 

Page: 2 

Date: 2/15/2019 



Food (Lamb, Veal, and Game Products) 

Amount 











Amount 

Bison, Lean, roasted 3 oz 


Amount 



Lentils, mature seeds, cooked, boiled, without salt 1/2 cup(s) 


Amount 

Nuts, almond butter, plain, without salt added 1/2 tbsp(s) 



Nuts, walnuts, black, dried 1 1/2 oz 

Silk - Pure Almond - Original Almond Milk 3 1/2 serving(s) 


Amount 







Amount 

Amys Kitchen - Medium Salsa 1/4 serving(s) 

Annies Homegrown - Natural Balsalmic Vinaigrette 1/2 serving(s) 

Annies Homegrown - Organic Oil & Vinegar 1 serving(s) 

Classico Basil Pesto 3 1/2 tbsp(s) 



Amount 




Eden Foods Condiments & Sweeteners - Brown Mustard, Jar, Organic 3 tsp(s) 

Fresh Thyme 1 tbsp(s) 





Shopping List 

Page: 3 

Date: 2/15/2019 



Food (Sweets) 


Amount 








Amount 



Amount 

Arugula, raw 1/4 cup(s) 






























Squash, winter, butternut, cooked, baked, without salt 1 cup(s), cubes 





Shopping List 

Page: 4 

Date: 2/15/2019 



Amount 










Page: 

Date: 

1 

2/15/2019 

Nutrient 


# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 73.5 g - - - 







Vitamin A, IU 14340.7 IU - - - 

Vitamin A, RAE 764.1 700 3000 - 


Zinc, Zn 6.4 mg 11 mg 40 mg 58.3% 












mg_ATE 







Thiamin 0.5 mg 1 mg - 54.5% 











Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 




22:1 t 0 g - - - 


18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

22:4 0 g - - - 






Lysine 4.7 g - - - 













Serine 2.5 g - - - 








Starch 3.9 g - - - 










Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 


Water 734 g 4 g - - 


Energy 3154.4 kj - - - 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 





yolks. 

0 20 40 60 80 100 120 140 160 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 



0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 





0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 







0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 







0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




1000 Calorie - Low Carb Diet 


Page: 

Date: 

1 





Fat: 27.2% 

Fat: 31 grams 










29.6% 

Legend 

Protein 

43.2% 

Carbohydrates 

Fat 

27.2% 

This plan is moderate in carbohydrate and balanced between lean protein and healthy fats. Incorporating this type of balance into 

your daily meal plan will increase satisfaction and reduce hunger between meals. This plan may be used in the maintenance 

phase of many low carbohydrate diets. Use this menu as a guide, swapping low sodium items for those listed when available. At 

this calorie level it is recommended that you take a generic multivitamin/mineral supplement. As always, you should consult with 

your doctor or a registered dietitian if you have specific health concerns. 





Page: 

Date: 

1 

2/15/2019 

Day 1: 



skim)) 


+Egg Omelet 

Lunch (12:00 PM): 

Spinach, raw 





colby) 






+Seasoned Pork Chops 



Fat: 32 grams 






1/2 cup(s) 


1 serving(s) 

1/4 cup(s) 


1 tortilla(s) 


1/2 oz 


1 serving(s) 

1 serving(s) 









Page: 

Date: 

2 

2/15/2019 

Day 2: 



skim)) 

All Bran, Kelloggs (Cereal, ready to eat, All Bran, Kelloggs) 



Lunch (12:00 PM): 

+Chef Salad 











Fat: 34 grams 






3/4 cup(s) 

1/2 cup(s) 


10 almond(s) 

1 serving(s) 

1 tbsp(s) 



1 serving(s) 









Page: 

Date: 

3 

2/15/2019 

Day 3: 


+Protein Shake 

Lunch (12:00 PM): 

Tomato Sauce - Canned (Tomato products, canned, sauce) 




Kangaroo Whole Wheat Pita Pockets 









Fat: 37 grams 







2 tbsp(s) 

1/4 oz 

3 oz 

1/2 pocket(s) 



1/4 cup(s) 









Page: 

Date: 

4 

2/15/2019 

Day 4: 





Syrup) 


+Blueberry Protein Pancakes 

Lunch (12:00 PM): 

+Tangy Salad 

Spinach, raw 












Fat: 23 grams 






1/2 cup(s) 

1/8 cup(s) 

1/2 tbsp(s) 

1 serving(s) 


5 leaf(s) 

1 serving(s) 

1 tortilla(s) 


1 serving(s) 

1/4 cup(s) 

1 serving(s) 









Page: 

Date: 

5 

2/15/2019 

Day 5: 





Lunch (12:00 PM): 


+Tuna Salad Sandwich 






+Cole Slaw 



Cheese, swiss 



Fat: 33 grams 






1/2 cup(s) 

1 serving(s) 

1/2 cup(s) 





1 serving(s) 

1 serving(s) 

1/4 slice (1 oz) 









Page: 

Date: 

6 

2/15/2019 

Day 6: 



Lunch (12:00 PM): 


+Mini Canadian Bacon Pizza 












Fat: 46 grams 






1 serving(s) 

1 wedge(s), medium (1/8 of medium melon 

each wedge) 

2 serving(s) 



1 serving(s) 

1 tbsp(s) 










Page: 

Date: 

7 

2/15/2019 

Day 7: 


All Bran, Kelloggs (Cereal, ready to eat, All Bran, Kelloggs) 




Lunch (12:00 PM): 







Caesar Light Salad Dressing 


Romaine Lettuce (Lettuce, cos or romaine, raw) 




Fat: 15 grams 






1 cup(s) 

3/4 cup(s) 

1 wedge(s), medium (1/8 of medium melon 

each wedge) 

1 serving(s) 



1 tbsp(s) 

2 tbsp(s) 











Page: 

Date: 

1 

2/15/2019 

Day 1: 



Sodium 







Lunch (12:00 PM): 




Roast 

serving) 

La Tortilla Tortillas Carb Cutting, Original 1 tortilla(s) 60 1.5 11 5 0 0 7 150 


1/4 cup(s), sliced 58.4 5.4 3.1 0.7 0.8 0 2.4 2.6 

varieties) 


1/2 oz 24.5 1 0.3 3.5 0.6 3 0 86.8 





1 container (8 oz) 124.8 0.5 22.5 7.7 0.2 11.4 0 102.2 






+Seasoned Pork Chops 1 serving(s) 329.3 15.9 13.7 31.3 5.8 87 2 477.5 




370 17 21 34 6 87 4 490 

957 94 82 9 335 19 1424 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Sodium 




All Bran, Kelloggs (Cereal, ready to eat, 

1/2 cup(s) 84.4 1.1 24.5 3.9 N/A 0 10.8 280.1 

All Bran, Kelloggs) 


Nuts, almonds unsalted (Nuts, almonds) 10 almond(s) 69 5.9 2.6 2.5 0.4 0 1.5 0.1 


Lunch (12:00 PM): 



1 tbsp(s) 26.4 2.2 1.2 0.2 0.2 0.2 0.2 114.1 


Dressing) 




1 container (8 oz) 124.8 0.5 22.5 7.7 0.2 11.4 0 102.2 





+Garlic Salmon Fillets 1 1/2 serving(s) 299.5 11.6 21.2 29.1 1.7 66.3 5.1 123.7 





392 19 28 31 3 66 7 311 

1002 109 81 6 113 25 1617 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Sodium 


+Protein Shake 1/2 serving(s) 223.9 8.2 25.7 12.1 4.7 25.4 0.6 174.2 


Lunch (12:00 PM): 

Tomato Sauce - Canned (Tomato 

2 tbsp(s) 7.3 0.1 1.6 0.4 0 0 0.5 160.4 

products, canned, sauce) 


1/4 oz 21.4 1.4 0.3 1.8 0.8 3.8 0 37.4 

moisture 


3 oz 140.3 3 0 26.4 0.9 72.3 0 62.9 



Kangaroo Whole Wheat Pita Pockets 1/2 pocket(s) 40 0 8 1.5 0 0 2 70 




1 container (8 oz) 124.8 0.5 22.5 7.7 0.2 11.4 0 102.2 





+Beef and Veggie Stir-Fry 1 1/4 serving(s) 405 23.4 16.6 31.9 8 66.6 3.6 314.7 





460 24 28 33 8 67 4 315 

1017 86 83 15 179 7 922 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Sodium 



1/2 cup(s) 50.4 0.3 6.8 4.9 0.2 2.5 0 72.6 


skim)) 


1/8 cup(s) 18 0 0 0 0 0 0 50 



+Blueberry Protein Pancakes 1 serving(s) 200.2 2.1 37.3 10.6 0.6 3.1 5 452.4 


Lunch (12:00 PM): 

+Tangy Salad 1/2 serving(s) 50.3 3.7 4 0.6 0.5 0 1.1 22 

Spinach, raw 5 leaf(s) 11.5 0.2 1.8 1.4 0 0 1.1 39.5 


La Tortilla Tortillas Carb Cutting, Original 1 tortilla(s) 60 1.5 11 5 0 0 7 150 







1 container (8 oz) 124.8 0.5 22.5 7.7 0.2 11.4 0 102.2 


125 0 22 8 0 11 0 102 

+Glazed Carrots 1 serving(s) 72 1.7 14.3 1.1 0.3 0 3.2 113.8 






398 8 26 52 2 151 4 388 

1013 115 86 5 171 19 1568 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Sodium 



1/2 cup(s) 50.4 0.3 6.8 4.9 0.2 2.5 0 72.6 


skim)) 



Lunch (12:00 PM): 


+Tuna Salad Sandwich 1/2 serving(s) 155.6 3.8 15.3 14.7 0.7 15.4 2.1 276.1 







1 container (8 oz) 124.8 0.5 22.5 7.7 0.2 11.4 0 102.2 


125 0 22 8 0 11 0 102 


+Cole Slaw 1 1/2 serving(s) 59.1 4.2 5.6 0.8 0.6 0 1.5 103.3 



Cheese, swiss 1/4 slice (1 oz) 26.6 1.9 0.4 1.9 1.2 6.4 0 13.4 




396 16 42 22 4 66 5 439 

1009 116 61 9 317 10 1361 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Sodium 




Lunch (12:00 PM): 

Melons, cantaloupe, raw 1 wedge(s), medium 23.5 0.1 5.6 0.6 0 0 0.6 11 

(1/8 of medium 

melon each wedge) 

+Mini Canadian Bacon Pizza 2 serving(s) 191.6 9.2 7 19 4.3 45.1 0.7 896.8 




1 container (8 oz) 124.8 0.5 22.5 7.7 0.2 11.4 0 102.2 








1 tbsp(s) 26.4 2.2 1.2 0.2 0.2 0.2 0.2 114.1 


Dressing) 





406 24 33 17 8 61 7 208 

1007 89 63 19 146 11 1528 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Sodium 



1 cup(s) 168.7 2.1 48.9 7.7 N/A 0 21.6 560.3 



3/4 cup(s) 75.6 0.5 10.3 7.3 0.3 3.7 0 108.9 


skim)) 

Melons, cantaloupe, raw 1 wedge(s), medium 23.5 0.1 5.6 0.6 0 0 0.6 11 




Lunch (12:00 PM): 





1 container (8 oz) 124.8 0.5 22.5 7.7 0.2 11.4 0 102.2 






Caesar Light Salad Dressing 1 tbsp(s) 15.5 0.6 2.6 0 0.1 0.5 0 153 

Cheese, parmesan, shredded 2 tbsp(s) 41.5 2.7 0.3 3.8 1.7 7.2 0 169.6 

Romaine Lettuce (Lettuce, cos or 

2 cup(s), shredded 19 0.3 3.7 1.4 0 0 2.4 9 

romaine, raw) 





424 8 62 31 3 83 8 714 

1025 170 77 4 134 33 2133 




1000 Calorie - Low Carb Diet with Micronutrient Information 

Page: 

Date: 

1 

2/15/2019 

Day 1: 



Pot.(K) 







Lunch (12:00 PM): 




Roast 

serving) 

La Tortilla Tortillas Carb Cutting, Original 1 tortilla(s) N/A N/A N/A N/A 40 N/A N/A N/A 


1/4 cup(s), sliced 0.2 0.2 2.6 0.2 4.4 0.1 10.6 177 

varieties) 


1/2 oz 0.1 0.1 8.5 0.3 58.8 2.1 2.3 9.4 











+Seasoned Pork Chops 1 serving(s) 2.2 1.6 69.5 2.5 170.9 55.7 46 518.7 




8 2 93 3 208 56 87 1138 

33 284 5 715 91 133 2065 





Page: 

Date: 

2 

2/15/2019 

Day 2: 



Pot.(K) 





1/2 cup(s) 5.9 4.3 0 1.9 27.4 3 119.1 375.1 





Lunch (12:00 PM): 





Dressing) 









+Garlic Salmon Fillets 1 1/2 serving(s) 12.9 2 447.4 1.3 102 63.1 59.5 982.1 





18 3 677 2 154 64 100 1313 

64 1266 6 955 82 319 2980 





Page: 

Date: 

3 

2/15/2019 

Day 3: 



Pot.(K) 


+Protein Shake 1/2 serving(s) 17.7 0.8 129.5 1.6 380.1 6.8 56.6 618.3 


Lunch (12:00 PM): 

Tomato Sauce - Canned (Tomato 

2 tbsp(s) 1.3 0.3 6.7 0.1 4 0.1 4.9 101.4 

products, canned, sauce) 


1/4 oz 0 0 11.3 0.2 51.8 1.2 1.8 6.7 

moisture 


3 oz 0 0.9 5.1 0.9 12.8 23.5 24.7 217.7 



Kangaroo Whole Wheat Pita Pockets 1/2 pocket(s) 0.5 N/A N/A N/A N/A N/A N/A N/A 









+Beef and Veggie Stir-Fry 1 1/4 serving(s) 3.5 3.1 225.4 5.5 57.8 32.8 52.7 644.7 





3 3 225 6 63 33 74 683 

41 378 8 727 64 162 1959 





Page: 

Date: 

4 

2/15/2019 

Day 4: 



Pot.(K) 



1/2 cup(s) N/A 0.1 75 0.6 175.9 3 19.7 223.9 


skim)) 


1/8 cup(s) 6 N/A N/A N/A N/A N/A N/A N/A 



+Blueberry Protein Pancakes 1 serving(s) 4.6 1.6 9.6 1.3 140 30.2 58.8 265.4 


Lunch (12:00 PM): 

+Tangy Salad 1/2 serving(s) 2.3 0.4 84.2 0.1 14.9 0.2 8.4 113.8 

Spinach, raw 5 leaf(s) 0.2 1.4 234.5 0.3 49.5 0.5 39.5 279 


La Tortilla Tortillas Carb Cutting, Original 1 tortilla(s) N/A N/A N/A N/A 40 N/A N/A N/A 









17 0 0 0 216 0 0 331 

+Glazed Carrots 1 serving(s) 8.7 0.4 973.2 0.3 40.9 0.2 14 368.4 






9 2 994 2 60 76 97 1286 

42 1400 5 727 110 248 2679 





Page: 

Date: 

5 

2/15/2019 

Day 5: 



Pot.(K) 



1/2 cup(s) N/A 0.1 75 0.6 175.9 3 19.7 223.9 


skim)) 



Lunch (12:00 PM): 


+Tuna Salad Sandwich 1/2 serving(s) 4.1 1.5 25.4 0.9 37.5 45.5 36.3 202.3 









17 0 0 0 216 0 0 331 


+Cole Slaw 1 1/2 serving(s) 1.9 0.5 84 0.1 31.3 0.5 12 170.5 



Cheese, swiss 1/4 slice (1 oz) 0.1 0 15.4 0.3 55.4 1.3 2.7 5.4 




5 2 103 3 182 20 59 523 

34 295 5 672 94 137 1498 





Page: 

Date: 

6 

2/15/2019 

Day 6: 



Pot.(K) 




Lunch (12:00 PM): 

Melons, cantaloupe, raw 1 wedge(s), medium 5.4 0.1 116.6 0.1 6.2 0.3 8.3 184.2 



+Mini Canadian Bacon Pizza 2 serving(s) 1.1 0.7 36 1.7 231.9 15.5 19.8 216.9 














Dressing) 





2 3 132 3 33 15 24 398 

27 521 7 764 65 105 1563 





Page: 

Date: 

7 

2/15/2019 

Day 7: 



Pot.(K) 



1 cup(s) 11.8 8.6 0 3.9 54.7 6.1 238.3 750.3 



3/4 cup(s) N/A 0.1 112.5 0.8 263.8 4.4 29.5 335.8 


skim)) 

Melons, cantaloupe, raw 1 wedge(s), medium 5.4 0.1 116.6 0.1 6.2 0.3 8.3 184.2 




Lunch (12:00 PM): 











Caesar Light Salad Dressing 1 tbsp(s) 2.3 N/A N/A N/A 3.4 N/A N/A 4.1 

Cheese, parmesan, shredded 2 tbsp(s) 0.1 0.1 22.9 0.3 125.3 2.4 5.1 9.7 

Romaine Lettuce (Lettuce, cos or 

2 cup(s), shredded 1.3 1.1 488.3 0.3 37 0.4 15.7 276.6 

romaine, raw) 





30 2 524 1 178 41 59 798 

65 840 8 740 88 382 2793 





Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Avocado 

Cilantro 



Salt 



1 avocado 

1/2 cup(s) 

1 lime yields 

1 pepper 

1/2 tsp(s) 

28 oz 


Instructions: 




Calories: 

Fat: 


Protein: 

37 kCal 

2 grams 

4 grams 

2 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



3 cup(s) 


Instructions: 



Calories: 

Fat: 


Protein: 

10 kCal 

0 grams 

2 grams 

1 grams 




Sodium: 7 mgs 





Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Olive Oil 


Top Sirloin 


1 tbsp(s) 

1/4 cup(s) 

16 oz 

Instructions: 








Tip: 



Calories: 

Fat: 


Protein: 

324 kCal 

19 grams 

13 grams 

26 grams 








Blueberry Protein Pancakes 

Page: 

Date: 

1 

2/15/2019 



1 Serving = 2 pancakes. 

Ingredients: 

Baking Powder 

Baking Soda 


Cinnamon 

Cottage Cheese (2% milkfat) 

Egg Whites 




Salt 

Splenda 


1 tsp(s) 

1/2 tsp(s) 

1/2 cup(s) 

1 tsp(s) 



1 1/2 cup(s) 

1 cup(s) 


1/4 tsp(s) 

1 tbsp(s) 

1 tsp(s) 

Instructions: 

Combine Baking Powder, Baking Soda, Cinnamon, Flour, Salt, Oatmeal, and Splenda, set aside. In a separate bowl combine 

Cottage Cheese, Buttermilk, egg whites, and Vanilla, lightly stir . Transfer liquid and dry ingredients into a food processor and mix 

on low for 20 seconds. Let mixture stand for 3 minutes to thicken. Pour 1/2 cup of batter onto medium hot griddle and drizzle 6-10 

blueberries on top. Cook until gold-brown on each side. Repeat with remaining batter. 


Calories: 

Fat: 


Protein: 

200 kCal 

2 grams 

37 grams 

11 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




2 large 


packed 20/lb) 


Instructions: 


Tip: 




Calories: 

Fat: 


Protein: 

240 kCal 

12 grams 

19 grams 

12 grams 








Chef Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 







1 oz 

1 oz 

2 oz 


Instructions: 


Tip: 




Calories: 

Fat: 


Protein: 

182 kCal 

5 grams 

6 grams 

28 grams 








Cole Slaw 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 


harvest, raw 

Cilantro 

Green Onions 

Olive Oil 

Raw Carrots 

Salt 


White Sugar 

1/4 tsp(s) 


1/2 cup(s) 


3 tsp(s) 


1/8 tsp(s) 

2 tbsp(s) 

1 tsp(s) 

Instructions: 


pepper. 




Calories: 

Fat: 


Protein: 

39 kCal 

3 grams 

4 grams 

1 grams 









Page: 

Date: 

1 

2/15/2019 

Ingredients: 

Black Pepper 



Nonfat Milk 

Spinach, raw 


Instructions: 










Tip: 


crosswise. 


1/2 tsp(s) 

4 oz 

1 cup(s) 

1/4 cup(s) 

8 leaf(s) 



Calories: 

Fat: 


Protein: 

261 kCal 

12 grams 

20 grams 

19 grams 








Egg Omelet 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Egg Whites 


1 dash(s) 



Instructions: 





stirring. 




Calories: 

Fat: 


Protein: 

103 kCal 

5 grams 

1 grams 

13 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Celery, raw 

Garlic, raw 






Onions, raw 

Salt 

2 dash(s) 



1/2 tsp(s) 

4 tbsp(s) 

16 oz 

2 tbsp(s) 

5 spray(s) 

1/4 medium (2-1/2 dia) 

1 dash(s) 

Instructions: 




Calories: 

Fat: 


Protein: 

78 kCal 

4 grams 

5 grams 

4 grams 








Fillet Mignon 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Black Pepper 

Garlic Powder 


Olive Oil 

Red Tomatoes 




1/2 tsp(s) 

1/4 tsp(s) 

1 1/2 tsp(s) 

2 tsp(s) 


1 1/2 tsp(s) 

1 tbsp(s) 

Instructions: 


Chop tomato. 





minutes. 



Calories: 

Fat: 


Protein: 

515 kCal 

42 grams 

3 grams 

31 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Garlic, raw 


2 tsp(s) 

Instructions: 


Mince garlic. 




Calories: 

Fat: 


Protein: 

271 kCal 

6 grams 

0 grams 

50 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 

Garlic, raw 

Green Onions 



Olive Oil 

Orange zest 

Oranges 

Raw Carrots 

Salmon - Raw 

1/4 tsp(s) 



1/2 tsp(s) 


4 tsp(s) 

2 tsp(s) 




Instructions: 




combine. 










Tip: 



Calories: 

Fat: 


Protein: 

200 kCal 

8 grams 

14 grams 

20 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Brown Sugar 

Margarine 

Raw Carrots 


1 tbsp(s) 

16 oz 

Instructions: 






Add carrots. 




Calories: 

Fat: 


Protein: 

72 kCal 

2 grams 

14 grams 

1 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Instructions: 




Tip: 



Calories: 

Fat: 


Protein: 

65 kCal 

1 grams 

13 grams 

2 grams 








Mini Canadian Bacon Pizza 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 8 pizzas. 


1 Serving = 1 pizza. 

Ingredients: 

Canadian Bacon - Grilled 

Crackers, melba toast, plain, without salt 



8 slice (1 oz) 

8 melba round 

4 oz 

3 tbsp(s) 

Instructions: 

Preheat broiler. On a baking sheet place melba toast rounds and spoon one teaspoon of sauce onto each round. Place one slice 

of Canadian bacon onto each round and sprinkle with cheese. Broil for 1 to 2 minutes or until cheese melts. 

Tip: 

Make sure to purchase Melba Toast Rounds. 


Calories: 

Fat: 


Protein: 

96 kCal 

5 grams 

4 grams 

10 grams 








Protein Shake 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Chocolate-flavor beverage mix for milk, powder, without added 

nutrients 




1 portion (2-3 heaping tsp(s)) 

1 cup(s) 

1/3 cup(s) 

2 oz 

Instructions: 

Combine ingredients in to a blender and blend until smooth approximately 1 minute. 


Calories: 

Fat: 


Protein: 

448 kCal 

16 grams 

51 grams 

24 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Honey 

Orange Juice 




1 cup(s) 

1 cup(s) 

1/4 cup(s) 


Instructions: 





occasionally. 


Calories: 

Fat: 


Protein: 

472 kCal 

6 grams 

53 grams 

51 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 



Zucchini 

2 spray(s) 



Instructions: 



Tip: 



Calories: 

Fat: 


Protein: 

41 kCal 

1 grams 

8 grams 

3 grams 








Seasoned Pork Chops 

Page: 

Date: 

1 

2/15/2019 

This recipe makes 4 chops. 


1 Serving = 1 chop. 

Ingredients: 

Black Pepper 


Bread stuffing, cornbread, dry mix, prepared 

Dried Parsley 

Garlic Powder 


1 tsp(s) 


1 cup(s) 

2 tbsp(s) 

1 tbsp(s) 

1/2 cup(s) 

Instructions: 

Combine stuffing, Parmesan cheese, parsley flakes, garlic powder, and pepper in zip lock bag and shake to mix. Place chop in 

coating mix and shake to coat. Spray shallow baking dish with cooking spray and place chops into baking dish once coated. 

Spray chops lightly with cooking spray. Bake, uncovered at 350° F for 25 to 30 minutes or until internal temperature of 160° F has 

been reached. 


Calories: 

Fat: 


Protein: 

329 kCal 

16 grams 

14 grams 

31 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Spinach, raw 


2 tbsp(s) 

3 cup(s) 

3 oz 

Instructions: 




Calories: 

Fat: 


Protein: 

92 kCal 

7 grams 

7 grams 

2 grams 








Tangy Salad 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 

Black Pepper 




Olive Oil 


Onions, raw 


Raw Carrots 

Vinegar, cider 

White Sugar 

Zucchini 

1 dash(s) 

2 floweret 

2 cup(s) 

1 tsp(s) 

1/4 cup(s) 

3 tbsp(s) 




1/2 cup(s) 

2 tsp(s) 


Instructions: 

Chop cauliflower into bite size pieces. 

In a large saucepan cook cauliflower, green beans, carrots, sweet pepper and onion, covered in a small amount of boiling water 

for 5 minutes. 

Drain; transfer to a large bowl. 

Slice olives. 

Stir in zucchini and sliced olives. 

In a screw-top jar combine vinegar, oil, sugar, oregano, and pepper. 

Cover and shake well. 

Pour marinade over vegetables; stir gently. 

Cover and chill for 4 to 24 hours, stir occasionally. 


Calories: 

Fat: 


Protein: 

100 kCal 

7 grams 

8 grams 

1 grams 








Tuna Salad Sandwich 

Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Tomatoes 


Wheat Bread 

1 leaf(s) 

1 tbsp(s) 

1 tbsp(s) 


3 oz 

2 slice(s) 

Instructions: 

Drain tuna 

Combine tuna, mustard, mayonnaise, and relish into bowl and mix. 



Calories: 

Fat: 


Protein: 

311 kCal 

8 grams 

31 grams 

29 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 


Ground Turkey 



Onions, raw 


1/2 cup(s) 

1 lb 

6 roll(s) 

1 tbsp(s) 


1 tsp(s) 

Instructions: 




Tip: 




Calories: 

Fat: 


Protein: 

236 kCal 

9 grams 

22 grams 

17 grams 









Page: 

Date: 

1 

2/15/2019 




Ingredients: 




Tomatoes 


2 leaf(s) 

1 tsp(s) 

3 oz 



Instructions: 




Calories: 

Fat: 


Protein: 

209 kCal 

4 grams 

21 grams 

23 grams 








Shopping List 

Page: 1 

Date: 2/15/2019 

Plan Name: 1000 Calorie - Low Carb Diet 




Amount 


Baking Soda 1/2 tsp(s) 

Bread crumbs, dry, grated, plain 1/2 cup(s) 

Bread stuffing, cornbread, dry mix, prepared 1 cup(s) 


Crackers, melba toast, plain, without salt 8 melba round 






Amount 



Amount 

Chocolate-flavor beverage mix for milk, powder, without added nutrients 1 portion (2-3 heaping tsp(s)) 

Splenda 1 tbsp(s) 




Amount 

All Bran, Kelloggs 1 1/2 cup(s) 

Amount 

Flour, Whole Wheat 1 1/2 cup(s) 

Oatmeal, old fashioned, quaker 1/2 cup(s), dry 


Amount 


Cheese, mozzarella, part skim milk, low moisture 1/4 oz 

Cheese, parmesan, shredded 2 tbsp(s) 

Cheese, swiss 1/4 slice (1 oz) 


Egg substitute, liquid 1 cup(s) 






Low Fat Cheddar or Colby Cheese 1/2 oz 



Lowfat Milk (1%) 1 cup(s) 

Milk, dry, whole, with added vitamin D 1/3 cup(s) 






Shopping List 

Page: 2 

Date: 2/15/2019 





Amount 





Amount 

Caesar Light Salad Dressing 1 tbsp(s) 











Amount 




Amount 

Avocado 1/4 cup(s), sliced 






Lime juice, raw 1 lime yields 

Melons, cantaloupe, raw 2 wedge(s), medium (1/8 of medium 









Amount 




Amount 

Kangaroo Whole Wheat Pita Pockets 1/2 pocket(s) 


Amount 





Shopping List 

Page: 3 

Date: 2/15/2019 




Amount 


Canadian Bacon - Grilled 8 slice (1 oz) 


packed 20/lb) 

Amount 





Ground Turkey 1 lb 



Amount 


Spaghetti Sauce - No Salt 3 tbsp(s) 





Food (Sweets) 

Amount 





Garlic Powder 1 tbsp(s) 










Vinegar, cider 1/2 cup(s) 



Amount 



Mrs Butterworths Sugar Free Syrup 1/8 cup(s) 



Cabbage, common (danish, domestic, and pointed types), freshly harvest, 

raw 



Amount 



Shopping List 

Page: 4 

Date: 2/15/2019 



Amount 

raw 


Cauliflower, raw 2 floweret 


Cilantro 1 cup(s) 




Green Beans - Raw 2 cup(s) 







Onions, raw 1 cup(s), sliced 

Onions, raw 1/4 medium (2-1/2 dia) 
















Tomato Sauce - Canned 2 tbsp(s) 




Zucchini 1 cup(s), sliced 





Page: 

Date: 

1 

2/15/2019 

Nutrient 

Name of Plan: 1000 Calorie - Low Carb Diet 

# of Days: 7 

Client Id: 1 



Amount 

Min 

Suggested 

Max 

Suggested 




Percent 




Protein 76.4 g - - - 






Iron, Fe 7.5 mg 8 mg 45 mg 93.6% 

Vitamin A, IU 11921.4 IU - - - 

Vitamin A, RAE 712.1 700 3000 - 


Zinc, Zn 6.3 mg 11 mg 40 mg 57.5% 













mg_ATE 

















Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 

Percent 

Choline, total 178.3 mg 425 mg 3500 mg 42% 




22:1 t 0 g - - - 


18:2 t,t 0 g - - - 

18:2 CLAs 0 g - - - 

22:1 c 0 g - - - 


0 g - - - 


20:3 n-3 0 g - - - 

20:3 n-6 0 g - - - 

21:5 0 g - - - 

22:4 0 g - - - 






Lysine 4.9 g - - - 





Valine 3.3 g - - - 








Serine 2.7 g - - - 








Starch 1.2 g - - - 







Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 

Suggested 





Water 758.3 g 4 g - - 


Caffeine 0.6 mg - - - 

Energy 3715.4 kj - - - 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 





yolks. 

0 50 100 150 200 250 300 

Percent 





Page: 

Date: 

1 

2/15/2019 


# of Days: 7 

Client Id: 1 






Nutrient 

Amount 

Min 

Suggested 

Max 






0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 



and legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




legumes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 



0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

2 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 





0 10 20 30 40 50 60 70 80 90 100 

Percent 


mg_ATE 




vegetables. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




tomatoes. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 






0 10 20 30 40 50 60 70 80 90 100 

Percent 


bread. 







0 10 20 30 40 50 60 70 80 90 100 

Percent 





Page: 

Date: 

3 

2/15/2019 

Nutrient 

Amount 

Min 

Suggested 

Max 


Choline, total 178.3 mg 425 mg 3500 mg 42% Sources of Choline are pan fired beef 





0 10 20 30 40 50 60 70 80 90 100 

Percent 




0 10 20 30 40 50 60 70 80 90 100 

Percent 




and gelatin. 

0 10 20 30 40 50 60 70 80 90 100 

Percent 




BERRY CEREAL (MONDAY) 

1000kcal Low FODMAP (Vegan) 

NUTRITION PER SERVING 

INGREDIENTS 

CALORIES 

Fats 

387 kcal 

7 g 

● 

1 1/2 cup Mixed Berries (Strawberries, 

Raspberries and Blueberries) 

Saturated Fat 

1 g 

● 

1 1/2 cup Soy Milk 

Monounsaturated Fat 

Polyunsaturated Fat 

1.9 g 

3.1 g 

● 

30 grams Weider Vegan Protein (pea and 

rice) 

Protein 

33.8 g 

Carbohydrates 

45.8 g 

Fiber 

10 g 

Sugars 

28.4 g 

Sodium 

543.6 mg 

Preparation: 

1. Freeze the berries for at least 4 hours. 

2. Put the berries into a bowl. 

3. Mix together the milk and protein powder in a shaker bottle or a container 

with a lid. 

4. Pour the protein milk over the berries. 

page 1

TOFU, LENTIL AND CHARRED VEGETABLE SALAD (MONDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


417 kcal 

28.9 g 

4.2 g 

19 g 

● 

● 

● 

● 

1/2 cup Arugula (Rocket) 

1/2 cup, sliced Courgette (Zucchini) 

1/2 medium Red Bell Pepper (capsicum) 

1/4 whole Lemon 


4.2 g 

● 

1/2 tsp, leaves Dried Thyme 

Protein 

16.8 g 

● 

1 tbsp Olive Oil 

Carbohydrates 

28 g 

● 

2 1/2 tsp Olive Oil 

Fiber 

Sugars 

10.7 g 

6.1 g 

● 

● 

80 grams Tofu, Firm Plain 

1/3 can, drained Canned Lentils 

Sodium 

21 mg 

Preparations 

1. Remove the core/slice the pepper into 2cm strips. 

2. Top and tail courgette and slice lengthways into ½ cm thick strips. 

3. Drain/rinse lentils in a sieve. 

4. Drain the water from the tofu and press out the moisture using paper 

towels. Slice into chunks. 

5. Squeeze the juice from a quarter of a lemon. 

Cooking Instructions 

1. Heat a teaspoon of olive oil in a frying pan over high heat. Add the 

courgettes and cook for a couple of minutes on each side until slightly 

charred and softened. Transfer to a plate and set aside. 

2. Heat a teaspoon of oil in the same frying pan and cook the peppers in the 

same way as the courgettes. Transfer to the plate with the courgettes. 

3. Wipe the pan clean and return to medium heat, coat the tofu chunks in a 

little olive oil and cook for about 5 minutes. Turn the tofu regularly. 

4. In the meantime, to make the vinaigrette, in a small bowl, combine, a 

tbsp of olive oil, ½ a tbsp of lemon juice, thyme leaves and a pinch of salt 

and pepper. 

5. To make the salad, in a serving bowl, add the rocket, courgette, red 

pepper, lentils, vinaigrette and combine well to coat. Season with salt and 


6. Serve the tofu on top of the salad.

page 3

SHAVED FENNEL SALAD (MONDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


166 kcal 

10.6 g 

1.1 g 

4.2 g 

● 

● 

● 

● 

75 grams fennel, bulb 

130 grams Courgette (Zucchini) 

1/2 Cup Baby Rocket 

1 1/2 grams Olive Oil 


4 g 

● 

18 grams Green Leaf Lettuce 

Protein 

4.9 g 

● 

1/3 small (2-3/8" dia) Oranges 

Carbohydrates 

17.5 g 

● 

1 tsp chopped Fresh Dill Weed 

Fiber 

Sugars 

Sodium 

5.7 g 

10.2 g 

361 mg 

● 

● 

● 

1/4 whole Lime 

10 grams Pine Nuts, dried 

0.2 tsp Sea Salt 

Preparations 1. Prepare by halving the orange and lime. Rinse and drain 

and thinly chop the dill. Wash and drain the zucchini and fennel bulb. 

Remove the hard bottom of the fennel bulb. Grate the fennel thinly into a 

bowl. Cut the zucchini thinly. 2. Prepare dressing by squeezing the orange 

and lime and mix in a bowl with olive oil, dill and salt. Then add the zucchini 

and fennel slices. 3. Put pine nuts in a pan and roast for 1 to 2 minutes. 4. 

Wash the lettuce and rocket and drain. Chop into small pieces. 5. Then add 

the greens into the bowl with zucchini and fennel and cover with the roasted 

pine nuts. 

page 4

BANANA (MONDAY) 


INGREDIENTS 

CALORIES 

Fats 

105 kcal 

0.4 g 

● 

1 medium (7" to 7-7/8" long) Banana(s) 

Saturated Fat 

0.1 g 


0 g 


0.1 g 

Protein 

1.3 g 

Carbohydrates 

27 g 

Fiber 

3.1 g 

Sugars 

14.4 g 

Sodium 

1.2 mg 

page 5

BERRY CEREAL (TUESDAY) 


INGREDIENTS 

CALORIES 

Fats 

387 kcal 

7 g 

● 



Saturated Fat 

1 g 

● 




1.9 g 

3.1 g 

● 


rice) 

Protein 

33.8 g 

Carbohydrates 

45.8 g 

Fiber 

10 g 

Sugars 

28.4 g 

Sodium 

543.6 mg 

Preparation: 




with a lid. 


page 6

LENTIL AND CHARRED VEGETABLE SALAD (TUESDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


387 kcal 

23.5 g 

3.3 g 

16.5 g 

● 

● 

● 

● 






2.7 g 

● 


Protein 

13.7 g 

● 


Carbohydrates 

34.8 g 

● 

2 tsp Olive Oil 

Fiber 

13.5 g 

● 


Sugars 

6.4 g 

Sodium 

12.3 mg 

Preparations 











3. To make the vinaigrette, in a small bowl, combine, a tbsp of olive oil, ½ a 

tbsp of lemon juice, thyme leaves and a pinch of salt and pepper. 

4. To make the salad, in a serving bowl, add the courgette, red pepper, 

lentils, rocket, vinaigrette and combine well to coat. Season with salt and 


page 7

SHAVED FENNEL SALAD (TUESDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


166 kcal 

10.6 g 

1.1 g 

4.2 g 

● 

● 

● 

● 






4 g 

● 


Protein 

4.9 g 

● 


Carbohydrates 

17.5 g 

● 


Fiber 

Sugars 

Sodium 

5.7 g 

10.2 g 

361 mg 

● 

● 

● 












pine nuts. 

page 8

ORANGE (SMALL) (TUESDAY) 


INGREDIENTS 

CALORIES 

Fats 

45 kcal 

0.1 g 

● 

1 small (2-3/8" dia) Oranges 

Saturated Fat 

0 g 


0 g 


0 g 

Protein 

0.9 g 

Carbohydrates 

11.3 g 

Fiber 

2.3 g 

Sugars 

9 g 

Sodium 

0 mg 

page 9

BERRY CEREAL (WEDNESDAY) 


INGREDIENTS 

CALORIES 

Fats 

387 kcal 

7 g 

● 



Saturated Fat 

1 g 

● 




1.9 g 

3.1 g 

● 


rice) 

Protein 

33.8 g 

Carbohydrates 

45.8 g 

Fiber 

10 g 

Sugars 

28.4 g 

Sodium 

543.6 mg 

Preparation: 




with a lid. 


page 10

SHAVED FENNEL SALAD (WEDNESDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


166 kcal 

10.6 g 

1.1 g 

4.2 g 

● 

● 

● 

● 






4 g 

● 


Protein 

4.9 g 

● 


Carbohydrates 

17.5 g 

● 


Fiber 

Sugars 

Sodium 

5.7 g 

10.2 g 

361 mg 

● 

● 

● 












pine nuts. 

page 11

CHICKPEA SWEET POTATOES WITH SALAD (WEDNESDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


316 kcal 

15.7 g 

2.1 g 

10.3 g 

● 

● 

● 

● 

1 small Sweet Potato 

3/4 cup Cherry Tomatoes 

1 tbsp Parsley 

1/2 tsp Cumin Powder 


2.3 g 

● 

1/2 tsp Ground Coriander 

Protein 

8.4 g 

● 

1/2 tsp Sweet Smoked Paprika 

Carbohydrates 

36.7 g 

● 


Fiber 

Sugars 

Sodium 

9.6 g 

9.4 g 

261.1 mg 

● 

● 

● 


1/3 can drained, rinsed Chickpeas 

(garbanzo beans, bengal gram), canned, 

rinsed in tap water, drained 

1/4 tsp Lemon Juice 

Preparations 

1. Preheat oven to 200 °C. 

2. Finely chop the parsley. 

3. Halve the cherry tomatoes. 

4. Drain/rinse the chickpeas. 


1. Wash the skin of the sweet potato and slice in half lengthways. Baste 

each sweet potato on both sides in ½ a tsp of olive oil. Place them onto a 

baking tray skin side up and sprinkle over a pinch of salt and pepper. 

Place in the oven and cook for about 20 minutes until tender. 

2. Meanwhile, add the chickpeas, a tsp of olive oil, paprika, cumin, 

coriander and a pinch of salt and pepper in a mixing bowl and stir to coat. 

Add half of the cherry tomatoes and gently mix. 

3. Remove the baking tray from the oven and scatter the chickpeas and 

tomatoes around the potatoes. Return to the oven and continue to cook 


4. To make the salad, in a serving bowl, add the rocket with the remaining 

cherry tomatoes, ¼ tsp of lemon juice, 1 tsp of olive oil and a pinch of salt 

and pepper. Gently mix to coat. 

5. Remove the sweet potatoes from the oven once cooked. Turn the sweet 

potatoes over and gently mash a little bit of the inside with the back of a 

fork.

6. Place the sweet potatoes onto a serving plate and spoon the roasted 

chickpeas/tomatoes on top of the potatoes. 

7. Serve with a sprinkle of parsley on top and the salad as a side dish. 

page 13

ORANGE (WEDNESDAY) 


INGREDIENTS 

CALORIES 

Fats 

61 kcal 

0.2 g 

● 

1 fruit (2-5/8" dia) Oranges 

Saturated Fat 

0 g 


0 g 


0 g 

Protein 

1.2 g 

Carbohydrates 

15.4 g 

Fiber 

3.1 g 

Sugars 

12.2 g 

Sodium 

0 mg 

page 14

BERRY CEREAL (THURSDAY) 


INGREDIENTS 

CALORIES 

Fats 

387 kcal 

7 g 

● 



Saturated Fat 

1 g 

● 




1.9 g 

3.1 g 

● 


rice) 

Protein 

33.8 g 

Carbohydrates 

45.8 g 

Fiber 

10 g 

Sugars 

28.4 g 

Sodium 

543.6 mg 

Preparation: 




with a lid. 


page 15

SHAVED FENNEL SALAD (THURSDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


166 kcal 

10.6 g 

1.1 g 

4.2 g 

● 

● 

● 

● 






4 g 

● 


Protein 

4.9 g 

● 


Carbohydrates 

17.5 g 

● 


Fiber 

Sugars 

Sodium 

5.7 g 

10.2 g 

361 mg 

● 

● 

● 












pine nuts. 

page 16

BUTTERNUT SQUASH SALAD (THURSDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


290 kcal 

5.8 g 

0.9 g 

2.7 g 

● 

● 

● 

● 

1/2 tsp Olive Oil 

15 grams Wild Rice 

1/3 Cup Broccoli florets 

15 grams Dried Cranberries 


1.7 g 

● 

6 grams Pumpkin Seeds 

Protein 

9.4 g 

● 


Carbohydrates 

55.5 g 

● 

1/2 cup, cubes Squash, winter, butternut 

Fiber 

Sugars 

9.9 g 

15.9 g 

● 

● 

15 grams Thai Spice Mix 

15 grams Lentils 

Sodium 

1106.8 mg 

Preparation 1. Heat oven to 200C. Peel, de-seed and dice the butternut 

squash. 2. Spread the butternut squash over a large baking sheet. Drizzle oil 

over the squash and bake for 30 minutes so that the squash is tender. 3. At 

same time cook the rice and lentils in boiling salted water in pan for 20 

minutes. 4. Cut the broccoli into florets and add to pan for last 4 minutes of 

cooking. 5. Drain the water then stir in the cranberries and pumpkin seeds. 

Add seasoning. Add the waiting butternut squash. 6. Add some lemon juice 

to taste and plate. 

page 17

TAMARI ROASTED PUMPKIN SEEDS (THURSDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 

174 kcal 

14.7 g 

2.6 g 

● 

● 


2 tsp Soy Sauce (tamari) 


4.9 g 


6.3 g 

Protein 

10.3 g 

Carbohydrates 

3.9 g 

Fiber 

1.9 g 

Sugars 

0.6 g 

Sodium 

672.4 mg 

Cooking 

1. Pre-heat the oven to 160C and line a baking tray with non-stick paper. 2. 

In a small bowl, soak the pumpkin seeds in the tamari sauce for 5 minutes. 

3. Spread the pumpkin seeds out on the baking tray. Bake for 10 minutes 

(after 5 minutes, briefly take out of the oven and turn the seeds). Allow to 

cool before eating. 

page 18

BERRY CEREAL (FRIDAY) 


INGREDIENTS 

CALORIES 

Fats 

387 kcal 

7 g 

● 



Saturated Fat 

1 g 

● 




1.9 g 

3.1 g 

● 


rice) 

Protein 

33.8 g 

Carbohydrates 

45.8 g 

Fiber 

10 g 

Sugars 

28.4 g 

Sodium 

543.6 mg 

Preparation: 




with a lid. 


page 19

LENTIL AND CHARRED VEGETABLE SALAD (FRIDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


387 kcal 

23.5 g 

3.3 g 

16.5 g 

● 

● 

● 

● 






2.7 g 

● 


Protein 

13.7 g 

● 


Carbohydrates 

34.8 g 

● 


Fiber 

13.5 g 

● 


Sugars 

6.4 g 

Sodium 

12.3 mg 

Preparations 
















page 20

SHAVED FENNEL SALAD (FRIDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


166 kcal 

10.6 g 

1.1 g 

4.2 g 

● 

● 

● 

● 






4 g 

● 


Protein 

4.9 g 

● 


Carbohydrates 

17.5 g 

● 


Fiber 

Sugars 

Sodium 

5.7 g 

10.2 g 

361 mg 

● 

● 

● 












pine nuts. 

page 21

BANANA (FRIDAY) 


INGREDIENTS 

CALORIES 

Fats 

105 kcal 

0.4 g 

● 


Saturated Fat 

0.1 g 


0 g 


0.1 g 

Protein 

1.3 g 

Carbohydrates 

27 g 

Fiber 

3.1 g 

Sugars 

14.4 g 

Sodium 

1.2 mg 

page 22

BERRY CEREAL (SATURDAY) 


INGREDIENTS 

CALORIES 

Fats 

387 kcal 

7 g 

● 



Saturated Fat 

1 g 

● 




1.9 g 

3.1 g 

● 


rice) 

Protein 

33.8 g 

Carbohydrates 

45.8 g 

Fiber 

10 g 

Sugars 

28.4 g 

Sodium 

543.6 mg 

Preparation: 




with a lid. 


page 23

SHAVED FENNEL SALAD (SATURDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


166 kcal 

10.6 g 

1.1 g 

4.2 g 

● 

● 

● 

● 






4 g 

● 


Protein 

4.9 g 

● 


Carbohydrates 

17.5 g 

● 


Fiber 

Sugars 

Sodium 

5.7 g 

10.2 g 

361 mg 

● 

● 

● 












pine nuts. 

page 24

LENTIL AND CHARRED VEGETABLE SALAD (SATURDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


387 kcal 

23.5 g 

3.3 g 

16.5 g 

● 

● 

● 

● 






2.7 g 

● 


Protein 

13.7 g 

● 


Carbohydrates 

34.8 g 

● 


Fiber 

13.5 g 

● 


Sugars 

6.4 g 

Sodium 

12.3 mg 

Preparations 
















page 25

ORANGE (LARGE) (SATURDAY) 


INGREDIENTS 

CALORIES 

Fats 

86 kcal 

0.2 g 

● 

1 large Oranges 

Saturated Fat 

0 g 


0 g 


0 g 

Protein 

1.7 g 

Carbohydrates 

21.6 g 

Fiber 

4.4 g 

Sugars 

17.2 g 

Sodium 

0 mg 

page 26

BERRY CEREAL (SUNDAY) 


INGREDIENTS 

CALORIES 

Fats 

387 kcal 

7 g 

● 



Saturated Fat 

1 g 

● 




1.9 g 

3.1 g 

● 


rice) 

Protein 

33.8 g 

Carbohydrates 

45.8 g 

Fiber 

10 g 

Sugars 

28.4 g 

Sodium 

543.6 mg 

Preparation: 




with a lid. 


page 27

SHAVED FENNEL SALAD (SUNDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


166 kcal 

10.6 g 

1.1 g 

4.2 g 

● 

● 

● 

● 






4 g 

● 


Protein 

4.9 g 

● 


Carbohydrates 

17.5 g 

● 


Fiber 

Sugars 

Sodium 

5.7 g 

10.2 g 

361 mg 

● 

● 

● 












pine nuts. 

page 28

BUTTERNUT SQUASH SALAD (SUNDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


290 kcal 

5.8 g 

0.9 g 

2.7 g 

● 

● 

● 

● 






1.7 g 

● 


Protein 

9.4 g 

● 


Carbohydrates 

55.5 g 

● 


Fiber 

Sugars 

9.9 g 

15.9 g 

● 

● 



Sodium 

1106.8 mg 









page 29

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SWEET CINNAMON WALNUTS (SUNDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


225 kcal 

19.6 g 

1.8 g 

2.7 g 

● 

● 

● 

30 grams Walnuts 

1/2 tsp Ground Cinnamon 

1/2 tbsp Syrups, maple 


14.2 g 

Protein 

4.6 g 

Carbohydrates 

11.9 g 

Fiber 

2.7 g 

Sugars 

7.6 g 

Sodium 

1.9 mg 

Method: 

1. Preheat the oven to 180 C and line a baking tray with non-stick paper 

2. Heat the maple syrup and cinnamon on the hob or in the microwave, 

then add the walnuts and mix to coat 

3. Spread the walnuts onto the baking tray and place in the oven for 20 

minutes 

page 30

1000kcal Low FODMAP (regular) 

TOMATO AND BASIL OMELETTE (MONDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


243 kcal 

9.7 g 

3.1 g 

3.7 g 

● 

● 

● 

● 

2 large Egg(s) 

1/2 cup Egg White(s) 

10 whole Cherry Tomatoes 

1/2 tbsp, chopped Basil Leaves 


1.9 g 

Protein 

27.5 g 

Carbohydrates 

8.4 g 

Fiber 

3.4 g 

Sugars 

6.3 g 

Sodium 

411.7 mg 

Method: 

1. Whisk together the eggs and basil with a pinch of salt and pepper 

2. Slice the cherry tomatoes 

3. Heat a non-stick frying pan over a medium heat 

4. Pour everything into the frying pan and cook for 8-10 minutes 

5. Serve warm 

page 1

SALMON WITH NEW POTATOES AND BROCCOLI (MONDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


296 kcal 

7.8 g 

1.4 g 

2.3 g 

● 

● 

● 

1 fillets Salmon Fillets 

1 Cup diced New Potatoes 

3/4 cup chopped Broccoli 


1.4 g 

Protein 

38.3 g 

Carbohydrates 

18.3 g 

Fiber 

3.4 g 

Sugars 

1.8 g 

Sodium 

154.5 mg 

Cooking: 1. Pre-heat the oven to 200 C. 2. Boil the potatoes in a saucepan 

of lightly salted water for 20 minutes or until tender. 3. Season the salmon 

fillet with a little black pepper, then wrap in foil and place in the oven to bake 

for 20 minutes. 4. Boil some water in another saucepan and boil the broccoli 

for 10 minutes. 5. Drain the potatoes and broccoli and serve on a plate 

alongside the salmon fillet. 

page 2

TURKEY WITH SWEET POTATO, SPINACH AND TOMATOES 

(MONDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


339 kcal 

8.7 g 

1.2 g 

3.8 g 

● 

● 

● 

● 

180 grams Turkey Breast 

1 cup (diced) Sweet Potato 


1 cup (packed) Baby spinach 


1.1 g 

● 


Protein 

44.9 g 

Carbohydrates 

20.2 g 

Fiber 

5 g 

Sugars 

6.2 g 

Sodium 

238.1 mg 

Cooking: 

1. Pre-heat the oven to 200 C. 

2. Coat the turkey in 1 tsp of olive oil and season with salt and pepper. 

Wrap in foil and place in the oven to bake for 35 minutes. 

3. Boil some water in a small saucepan. Add the sweet potato chunks for 20 

minutes, then drain and season with salt and pepper. 

4. Lay the spinach out on a plate. Cut the tomatoes into halves and place 

on top of the spinach. Serve the turkey and sweet potato chunks on top 

or on the side. 

page 3

GRILLED CINNAMON PINEAPPLE (MONDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 

88 kcal 

0.2 g 

0 g 

● 

● 

1 cup, chunks Pineapple 

1 tsp Ground Cinnamon 


0 g 


0.1 g 

Protein 

1 g 

Carbohydrates 

23.7 g 

Fiber 

3.7 g 

Sugars 

16.3 g 

Sodium 

1.9 mg 

Preparation 

Place the pineapple and cinnamon into a small bowl and gently mix until 

the cinnamon is coating each pineapple cube. 

Cooking 

Add the water to a non-stick frying pan or griddle pan and heat over a 

medium heat for 30 seconds. Place the cinnamon coated pineapple cubes 

into the pan and turn them every few minutes. Cook for 8-10 minutes and 

serve warm. 

page 4

TOMATO AND BASIL OMELETTE (TUESDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


243 kcal 

9.7 g 

3.1 g 

3.7 g 

● 

● 

● 

● 






1.9 g 

Protein 

27.5 g 

Carbohydrates 

8.4 g 

Fiber 

3.4 g 

Sugars 

6.3 g 

Sodium 

411.7 mg 

Method: 





5. Serve warm 

page 5

BAKED TROUT WITH BROCCOLI AND SPINACH (TUESDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


270 kcal 

8 g 

2.2 g 

1.9 g 

● 

● 

● 

● 

220 grams Fish, seatrout, mixed species 

100 grams Broccoli florets 


1 tbsp Lemon Juice 


1.6 g 

Protein 

40.1 g 

Carbohydrates 

6.6 g 

Fiber 

4.5 g 

Sugars 

2.8 g 

Sodium 

181.6 mg 

1. Pre-heat the oven to 200 C. 2. Season the trout with some black pepper 

and drizzle over lemon juice, then wrap in foil and place in the oven to bake 

for 20 minutes. 3. Boil some water in a saucepan. Add the broccoli and boil 

for 7 minutes, then drain using a sieve. 4. Lay the spinach out on the plate, 

serve the trout and broccoli on top. 

page 6

CHICKEN WITH SPINACH AND TOMATOES (TUESDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


332 kcal 

10.6 g 

1.9 g 

4.8 g 

● 

● 

● 

● 

1 Large (225g) Chicken Breast 



5 cherry Tomatoes, Red, Ripe 


1.5 g 

Protein 

52.1 g 

Carbohydrates 

4.4 g 

Fiber 

1.7 g 

Sugars 

2.2 g 

Sodium 

128.4 mg 

Cooking: 


2. Coat the chicken in 1 tsp of olive oil and season with a little salt and 

pepper. Wrap in foil and place in the oven to bake for 45 minutes. 


on top of the spinach. Serve the chicken on the side. 

page 7

BANANA (SMALL) (TUESDAY) 


INGREDIENTS 

CALORIES 

Fats 

89 kcal 

0.3 g 

● 

1 small (6" to 6-7/8" long) Banana(s) 

Saturated Fat 

0.1 g 


0 g 


0.1 g 

Protein 

1.1 g 

Carbohydrates 

23.1 g 

Fiber 

2.6 g 

Sugars 

12.4 g 

Sodium 

1 mg 

page 8

TOMATO AND BASIL OMELETTE (WEDNESDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


243 kcal 

9.7 g 

3.1 g 

3.7 g 

● 

● 

● 

● 






1.9 g 

Protein 

27.5 g 

Carbohydrates 

8.4 g 

Fiber 

3.4 g 

Sugars 

6.3 g 

Sodium 

411.7 mg 

Method: 





5. Serve warm 

page 9

FRIED EGGS WITH SPINACH AND TOMATOES (WEDNESDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


302 kcal 

23.5 g 

5 g 

13.6 g 

● 

● 

● 

● 


2 small whole Tomatoes, Red, Ripe 

1 cup Spinach 



3.5 g 

Protein 

15 g 

Carbohydrates 

8.9 g 

Fiber 

2.8 g 

Sugars 

5.3 g 

Sodium 

175.1 mg 

Preparation: 

1. Slice the tomatoes in half. 

Cooking: 

1. Heat 1 tbsp of olive oil in a frying pan over a medium-high heat. Carefully 

crack the eggs into the frying pan. Leave to fry for 30 seconds, then add 

the tomatoes to the pan, face down next to the eggs. Leave to cook for 2 

minutes, then transfer onto a plate. 

2. Lower the heat and add the spinach to the pan. Let the spinach wilt for 

30 seconds, then transfer onto the plate alongside the eggs and 

tomatoes. 

3. Season with salt and pepper and serve immediately. 

page 10

TURKEY WITH CARROTS AND BROCCOLI (WEDNESDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


322 kcal 

5.5 g 

0.8 g 

0.7 g 

● 

● 

● 


1 large Carrot 



0.9 g 

Protein 

56.8 g 

Carbohydrates 

11.4 g 

Fiber 

5.7 g 

Sugars 

5.9 g 

Sodium 

250.9 mg 

1. Pre-heat the oven to 200 C. Season the turkey with salt and pepper, then 

wrap in foil and cook for 30-40 minutes. 2. Cut the carrot into slices. 3. Boil 

some water in a saucepan, add the carrots and broccoli and boil for 10 

minutes. Drain using a sieve. 4. Serve the turkey on a plate alongside the 

vegetables. Season with salt and pepper if desired. 

page 11

ORANGE (LARGE) (WEDNESDAY) 


INGREDIENTS 

CALORIES 

Fats 

86 kcal 

0.2 g 

● 

1 large Oranges 

Saturated Fat 

0 g 


0 g 


0 g 

Protein 

1.7 g 

Carbohydrates 

21.6 g 

Fiber 

4.4 g 

Sugars 

17.2 g 

Sodium 

0 mg 

page 12

TOMATO AND BASIL OMELETTE (THURSDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


243 kcal 

9.7 g 

3.1 g 

3.7 g 

● 

● 

● 

● 






1.9 g 

Protein 

27.5 g 

Carbohydrates 

8.4 g 

Fiber 

3.4 g 

Sugars 

6.3 g 

Sodium 

411.7 mg 

Method: 





5. Serve warm 

page 13

BUTTERNUT SQUASH SALAD (THURSDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


290 kcal 

5.8 g 

0.9 g 

2.7 g 

● 

● 

● 

● 






1.7 g 

● 


Protein 

9.4 g 

● 


Carbohydrates 

55.5 g 

● 


Fiber 

Sugars 

9.9 g 

15.9 g 

● 

● 



Sodium 

1106.8 mg 









page 14

CHICKEN WITH SPINACH AND TOMATOES (THURSDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


332 kcal 

10.6 g 

1.9 g 

4.8 g 

● 

● 

● 

● 




5 cherry Tomatoes, Red, Ripe 


1.5 g 

Protein 

52.1 g 

Carbohydrates 

4.4 g 

Fiber 

1.7 g 

Sugars 

2.2 g 

Sodium 

128.4 mg 

Cooking: 


2. Coat the chicken in 1 tsp of olive oil and season with a little salt and 

pepper. Wrap in foil and place in the oven to bake for 45 minutes. 


on top of the spinach. Serve the chicken on the side. 

page 15

BANANA (THURSDAY) 


INGREDIENTS 

CALORIES 

Fats 

105 kcal 

0.4 g 

● 


Saturated Fat 

0.1 g 


0 g 


0.1 g 

Protein 

1.3 g 

Carbohydrates 

27 g 

Fiber 

3.1 g 

Sugars 

14.4 g 

Sodium 

1.2 mg 

page 16

TOMATO AND BASIL OMELETTE (FRIDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


243 kcal 

9.7 g 

3.1 g 

3.7 g 

● 

● 

● 

● 






1.9 g 

Protein 

27.5 g 

Carbohydrates 

8.4 g 

Fiber 

3.4 g 

Sugars 

6.3 g 

Sodium 

411.7 mg 

Method: 





5. Serve warm 

page 17

SALMON WITH NEW POTATOES AND BROCCOLI (FRIDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


296 kcal 

7.8 g 

1.4 g 

2.3 g 

● 

● 

● 





1.4 g 

Protein 

38.3 g 

Carbohydrates 

18.3 g 

Fiber 

3.4 g 

Sugars 

1.8 g 

Sodium 

154.5 mg 







page 18

HERBY POTATOES WITH SCRAMBLED EGG WHITES AND 

SPINACH (FRIDAY) 


INGREDIENTS 

CALORIES 

Fats 

327 kcal 

20.6 g 

● 

1 1/2 cup, diced Potatoes, white, flesh and 

skin 

Saturated Fat 

2.8 g 

● 




Protein 

14.8 g 

2.2 g 

15.8 g 

● 

● 

● 

1 1/2 tbsp Olive Oil 


1 tbsp Mixed Herbs 

Carbohydrates 

19.6 g 

Fiber 

3.4 g 

Sugars 

2.2 g 

Sodium 

242.9 mg 

Cooking: 


2. Place the potatoes into an oven proof dish and drizzle over 1 tbsp of olive 

oil. Sprinkle over the mixed herbs and a pinch of salt and pepper. Place 

in the oven to bake for 45 minutes. 

3. In a bowl, beat the egg whites with a pinch of salt and pepper. Heat 1/2 a 

tbsp of olive oil in a frying pan over a medium heat. Add the egg mixture 

and leave to sit for 30 seconds, then as the egg begins to set, gently pull 

the eggs across the pan to form large soft curds. Repeat this several 

times for 1-2 minutes. 

4. Serve the potatoes on a plate alongside the scrambled egg and raw baby 

spinach. 

page 19

BOILED EGGS (FRIDAY) 


INGREDIENTS 

CALORIES 

Fats 

125 kcal 

8.4 g 

● 

2 medium Egg(s) 

Saturated Fat 

2.7 g 


3.2 g 


1.7 g 

Protein 

11.1 g 

Carbohydrates 

0.6 g 

Fiber 

0 g 

Sugars 

0.3 g 

Sodium 

125 mg 

Cooking 

Boil and season to taste 

page 20

TOMATO AND BASIL OMELETTE (SATURDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


243 kcal 

9.7 g 

3.1 g 

3.7 g 

● 

● 

● 

● 






1.9 g 

Protein 

27.5 g 

Carbohydrates 

8.4 g 

Fiber 

3.4 g 

Sugars 

6.3 g 

Sodium 

411.7 mg 

Method: 





5. Serve warm 

page 21

SALMON WITH NEW POTATOES AND BROCCOLI (SATURDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


296 kcal 

7.8 g 

1.4 g 

2.3 g 

● 

● 

● 





1.4 g 

Protein 

38.3 g 

Carbohydrates 

18.3 g 

Fiber 

3.4 g 

Sugars 

1.8 g 

Sodium 

154.5 mg 







page 22

TUNA SALAD WITH MIXED VEGETABLES (SATURDAY) 


INGREDIENTS 

CALORIES 

Fats 

325 kcal 

18.5 g 

● 

100 grams Fish, tuna, light, canned in oil, 

drained solids 

Saturated Fat 

3.1 g 

● 

1 tbsp Mayonnaise 



Protein 

5.3 g 

9.1 g 

31.5 g 

● 

● 

● 


55 grams Mixed Salad Leaves 

5 small Radishes 

Carbohydrates 

5.8 g 

Fiber 

3.2 g 

Sugars 

2.8 g 

Sodium 

593.2 mg 

Preparation 

1. Halve cherry tomatoes. 

2. Chop mixed salad greens and radishes. 

3. Combine chopped vegetables and placed in a serving plate. 

4. In another bowl, combine tuna and mayonnaise. 

5. Place tuna salad and cherry tomatoes on top of chopped vegetables and 

serve. 

Cooking 

page 23

BANANA (SMALL) (SATURDAY) 


INGREDIENTS 

CALORIES 

Fats 

89 kcal 

0.3 g 

● 

1 small (6" to 6-7/8" long) Banana(s) 

Saturated Fat 

0.1 g 


0 g 


0.1 g 

Protein 

1.1 g 

Carbohydrates 

23.1 g 

Fiber 

2.6 g 

Sugars 

12.4 g 

Sodium 

1 mg 

page 24

TOMATO AND BASIL OMELETTE (SUNDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


243 kcal 

9.7 g 

3.1 g 

3.7 g 

● 

● 

● 

● 






1.9 g 

Protein 

27.5 g 

Carbohydrates 

8.4 g 

Fiber 

3.4 g 

Sugars 

6.3 g 

Sodium 

411.7 mg 

Method: 





5. Serve warm 

page 25

BAKED TROUT WITH BROCCOLI AND SPINACH (SUNDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


270 kcal 

8 g 

2.2 g 

1.9 g 

● 

● 

● 

● 






1.6 g 

Protein 

40.1 g 

Carbohydrates 

6.6 g 

Fiber 

4.5 g 

Sugars 

2.8 g 

Sodium 

181.6 mg 






page 26

TILAPIA WITH ROASTIES AND ROASTED TOMATOES (SUNDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 

373 kcal 

12.4 g 

2.1 g 

● 

● 

1 fillet Fish, tilapia 

1 medium (2+-1/4" to 3-1/4" dia.) Potatoes, 

white, flesh and skin 



Protein 

Carbohydrates 

8 g 

1.6 g 

28.2 g 

38.9 g 

● 

● 

● 

● 


1/2 cup Cherry Tomatoes 

1/4 small bunch Fresh Coriander 

3/4 tbsp Olive Oil 

Fiber 

7.6 g 

Sugars 

5.1 g 

Sodium 

133.9 mg 

Preparations 

1. Preheat the oven to 200 ° 

2. Clean the potato skin and chop into 2cm squares. 

3. Halve the cherry tomatoes. 


1. Place the potatoes onto a baking tray, drizzle over ½ a tbsp of olive oil 

and mix to coat. Sprinkle over a pinch of salt and pepper and cook near 

the top of the oven for about 15-20 minutes until tender and crispy 

around the edges. 

2. Place the cherry tomatoes onto another baking tray and sprinkle over a 

pinch of salt and pepper. Cook on the lowest shelf for about 10 minutes 

until softened and slightly wilted. 

3. Place the fish onto a lightly greased baking tray and drizzle a little olive 

oil over the top. Move the potatoes to the middle shelf and cook the fish 

near the top of the oven for about 8 minutes until cooked through. 

4. When the potatoes/tomatoes are cooked, gently mix together with a tbsp 

of the chopped coriander. 

5. Serve the fish on top of the potatoes/tomatoes and squeeze over a little 

lime juice. 

page 27


BOILED EGGS (SUNDAY) 


INGREDIENTS 

CALORIES 

Fats 

62 kcal 

4.2 g 

● 


Saturated Fat 

1.4 g 


1.6 g 


0.8 g 

Protein 

5.5 g 

Carbohydrates 

0.3 g 

Fiber 

0 g 

Sugars 

0.2 g 

Sodium 

62.5 mg 

Cooking 


page 28

1000kcal Protein Sparing Modified Fast 

SAUSAGE AND EGG MUFFINS (MONDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


318 kcal 

15.1 g 

3.6 g 

4.7 g 

● 

● 

● 

● 

180 grams Turkey Sausage 

2 large Egg White(s) 

1 tbsp Onions, young green, tops only 

2 1/2 second spray Cooking Spray Olive Oil 


4.3 g 

Protein 

41.1 g 

Carbohydrates 

1.7 g 

Fiber 

0.1 g 

Sugars 

0.8 g 

Sodium 

1177.9 mg 

Method: 

1. Preheat the oven to 180 C and spray 2 holes of a muffin tin with cooking 

oil 

2. Divide the sausage into 2 portions and place each portion into the muffin 

tin, push down to make a crust for the egg to bake in 

3. Put the egg whites into each sausage crust and top with a pinch of salt 

and pepper, and a few slices of green onion 

4. Bake in the oven for 30 minutes 

page 1

TURKEY WITH LETTUCE AND SALSA (MONDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


282 kcal 

5.6 g 

0.8 g 

0.7 g 

● 

● 

● 


1 1/2 cup shredded Romaine Lettuce 

1 1/2 tbsp Salsa (Ready to Serve) 


0.9 g 

Protein 

55 g 

Carbohydrates 

4.1 g 

Fiber 

2 g 

Sugars 

1.9 g 

Sodium 

367.8 mg 

1. Pre-heat the oven to 200 C. 2. Season the turkey with salt and pepper, 

then wrap in foil and place in the oven to bake for 30-40 minutes. 3. Slice the 

turkey and serve on top of the lettuce. Drizzle the salsa over the top of the 

turkey. 

page 2

CHICKEN WITH CAULIFLOWER AND BROCCOLI (MONDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


321 kcal 

6.1 g 

1.4 g 

1.6 g 

● 

● 

● 


80 grams Cauliflower Florets 



1 g 

Protein 

54.6 g 

Carbohydrates 

8.5 g 

Fiber 

5.3 g 

Sugars 

4 g 

Sodium 

156.3 mg 

1. Pre-heat the oven to 200 C. Season the chicken with salt and pepper, 

then wrap in foil and cook for 30-40 minutes. 2. Boil some water in a 

saucepan, add the cauliflower and broccoli and boil for 20-25 minutes. Drain 

using a sieve. 3. Serve the chicken on a plate alongside the vegetables. 

Season with salt and pepper if desired. 

page 3

BOILED EGGS (MONDAY) 


INGREDIENTS 

CALORIES 

Fats 

188 kcal 

12.6 g 

● 


Saturated Fat 

4.1 g 


4.8 g 


2.5 g 

Protein 

16.6 g 

Carbohydrates 

1 g 

Fiber 

0 g 

Sugars 

0.5 g 

Sodium 

187.4 mg 

Cooking 


page 4

SAUSAGE AND EGG MUFFINS (TUESDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


318 kcal 

15.1 g 

3.6 g 

4.7 g 

● 

● 

● 

● 

180 grams Turkey Sausage 

2 large Egg White(s) 

1 tbsp Onions, young green, tops only 

2 1/2 second spray Cooking Spray Olive Oil 


4.3 g 

Protein 

41.1 g 

Carbohydrates 

1.7 g 

Fiber 

0.1 g 

Sugars 

0.8 g 

Sodium 

1177.9 mg 

Method: 

1. Preheat the oven to 180 C and spray 2 holes of a muffin tin with cooking 

oil 

2. Divide the sausage into 2 portions and place each portion into the muffin 

tin, push down to make a crust for the egg to bake in 

3. Put the egg whites into each sausage crust and top with a pinch of salt 

and pepper, and a few slices of green onion 

4. Bake in the oven for 30 minutes 

page 5

TURKEY WITH GREEN BEANS AND BROCCOLI (TUESDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


321 kcal 

5.4 g 

0.8 g 

0.6 g 

● 

● 

● 



80 grams Beans, Green French Style 


0.8 g 

Protein 

58 g 

Carbohydrates 

10.1 g 

Fiber 

5.6 g 

Sugars 

5.3 g 

Sodium 

206 mg 


wrap in foil and cook for 30-40 minutes. 2. Boil some water in a saucepan, 

add the green beans and broccoli and boil for 20-25 minutes. Drain using a 

sieve. 3. Serve the turkey on a plate alongside the vegetables. Season with 

salt and pepper if desired. 

page 6

TURKEY WITH ASPARAGUS AND BROCCOLI (TUESDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


313 kcal 

5.5 g 

0.8 g 

0.6 g 

● 

● 

● 


100 grams Asparagus 



0.9 g 

Protein 

58.4 g 

Carbohydrates 

8.4 g 

Fiber 

5.8 g 

Sugars 

4.4 g 

Sodium 

203.2 mg 


wrap in foil and cook for 30-40 minutes. 2. Boil some water in a saucepan, 

add the asparagus and broccoli and boil for 20-25 minutes. Drain using a 

sieve. 3. Serve the turkey on a plate alongside the vegetables. Season with 

salt and pepper if desired. 

page 7

COTTAGE CHEESE (2% FAT) (150G) (TUESDAY) 


INGREDIENTS 

CALORIES 

Fats 

129 kcal 

3.7 g 

● 

150 grams Cottage Cheese (2% fat) 

Saturated Fat 

1.5 g 


0.7 g 


0.1 g 

Protein 

17.7 g 

Carbohydrates 

5.5 g 

Fiber 

0 g 

Sugars 

5.5 g 

Sodium 

495 mg 

page 8

EGG WHITES WITH TOMATOES, MUSHROOMS AND SPINACH 

(WEDNESDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 

157 kcal 

7.3 g 

0.9 g 

● 

● 


1/2 cup, chopped/diced Tomatoes, Red, 

Ripe 



Protein 

5 g 

0.8 g 

16.4 g 

● 

● 

● 

3/4 cup sliced Mushrooms 



Carbohydrates 

7.2 g 

Fiber 

2.3 g 

Sugars 

4.1 g 

Sodium 

231.8 mg 

1. Heat 0.5 tbsp. of olive oil in a frying pan over a medium heat. Add the 

mushrooms and tomatoes and stir-fry for 1 minute. 2. In a bowl, beat the egg 

whites with a pinch of salt and pepper. Add the egg mixture to the pan with 

the mushrooms and leave to sit for 30 seconds, then as the egg begins to 

set, gently pull the eggs across the pan to form large soft curds. Repeat this 

several times for 1-2 minutes. 3. Serve the scrambled egg on a plate on top 

of the raw baby spinach. 

page 9

PRAWN SALAD (WEDNESDAY) 


INGREDIENTS 

CALORIES 

Fats 

186 kcal 

4.7 g 

● 

140 grams Prawns, Cooked, Peeled and 

Deveined 

Saturated Fat 

0.5 g 

● 

1 1/2 cup shredded Iceberg Lettuce 



Protein 

0 g 

0.2 g 

27.3 g 

● 

● 

● 

1/2 Cup diced Cucumber, with peel 

1/2 cup, sliced Tomatoes, Red, Ripe 

1 tbsp Salad Dressing, Lemon Vinaigrette 

Carbohydrates 

10.3 g 

Fiber 

2.6 g 

Sugars 

7.6 g 

Sodium 

1033.7 mg 

1. Place all the salad vegetables into a bowl and top with the prawns. 2. 

Drizzle over the lemon dressing and serve. 

page 10


(WEDNESDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 

157 kcal 

7.3 g 

0.9 g 

● 

● 



Ripe 



Protein 

5 g 

0.8 g 

16.4 g 

● 

● 

● 




Carbohydrates 

7.2 g 

Fiber 

2.3 g 

Sugars 

4.1 g 

Sodium 

231.8 mg 








page 11

KALE CRISPS (WEDNESDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


59 kcal 

4.8 g 

0.7 g 

3.3 g 

● 

● 

● 

● 

1/2 cup, chopped Kale 


0.3 tsp Garlic Powder 

0.3 tsp Table Salt 


0.6 g 

Protein 

1.6 g 

Carbohydrates 

3.6 g 

Fiber 

1.3 g 

Sugars 

0.8 g 

Sodium 

711 mg 

Cooking 

1. Pre-heat the oven to 180 degrees and line a baking tray with non-stick 

paper. 2. Wash and dry the kale then place into a bowl with the olive oil, 

garlic powder and salt. Massage until all the kale is coated in the oil and 

spices. 3. Place the kale onto the baking tray and cook in the oven for 12-15 

minutes. Allow to cool before eating. 

page 12


(THURSDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 

157 kcal 

7.3 g 

0.9 g 

● 

● 



Ripe 



Protein 

5 g 

0.8 g 

16.4 g 

● 

● 

● 




Carbohydrates 

7.2 g 

Fiber 

2.3 g 

Sugars 

4.1 g 

Sodium 

231.8 mg 








page 13

LEMON-THYME COD (THURSDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


143 kcal 

6.4 g 

0.9 g 

4.4 g 

● 

● 

● 

● 

100 grams Cod, Pacific 

3 small Green Olives 

1 tsp drained Capers (canned) 

1/4 tbsp Lemon Juice 


0.8 g 

● 

1/4 tbsp grated Lemon Zest 

Protein 

17.3 g 

● 


Carbohydrates 

3.8 g 

● 

1/4 tsp Fresh Thyme 

Fiber 

2.5 g 

● 

75 grams Mixed Salad Leaves 

Sugars 

0.2 g 

Sodium 

633.9 mg 

Preparation 

1. Preheat the oven to 200C/Gas mark 6. 2. Coarsely chop olives and 

capers. Snip thyme leaves. 3. Place olives and capers in a small bowl. Add 

lemon juice, zest and olive oil. Mix well. 4. Add thyme leaves and season 

with fresh ground black pepper. Mix well. 

Cooking 

1. Place cod fish fillet in a roasting tin. 2. Drizzle olives/capers mixture over 

the fish and cover with foil. 3. Roast until fish is opaque. 4. Serve fish with 

mixed salad greens. 

page 14

HADDOCK WITH ASPARAGUS AND BROCCOLI (THURSDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


214 kcal 

1.1 g 

0.2 g 

0.1 g 

● 

● 

● 

● 

220 grams Haddock 

100 grams Asparagus 


1 tsp Lemon Juice 


0.4 g 

Protein 

40.6 g 

Carbohydrates 

8.7 g 

Fiber 

5.8 g 

Sugars 

4.5 g 

Sodium 

501.7 mg 

1. Pre-heat the oven to 200 C. 2. Season the haddock with some black 

pepper and drizzle over lemon juice, then wrap in foil and place in the oven 

to bake for 20 minutes. 3. Boil some water in a saucepan. Add the 

asparagus and broccoli and boil for 20 minutes, then drain using a sieve. 4. 

Serve the haddock on a plate alongside the asparagus and broccoli. 

page 15

KALE CRISPS (THURSDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


59 kcal 

4.8 g 

0.7 g 

3.3 g 

● 

● 

● 

● 

1/2 cup, chopped Kale 


0.3 tsp Garlic Powder 

0.3 tsp Table Salt 


0.6 g 

Protein 

1.6 g 

Carbohydrates 

3.6 g 

Fiber 

1.3 g 

Sugars 

0.8 g 

Sodium 

711 mg 

Cooking 

1. Pre-heat the oven to 180 degrees and line a baking tray with non-stick 

paper. 2. Wash and dry the kale then place into a bowl with the olive oil, 

garlic powder and salt. Massage until all the kale is coated in the oil and 

spices. 3. Place the kale onto the baking tray and cook in the oven for 12-15 

minutes. Allow to cool before eating. 

page 16

SCRAMBLED EGG WHITES WITH MUSHROOMS AND SPINACH 

(FRIDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


243 kcal 

7.5 g 

0.9 g 

4.9 g 

● 

● 

● 

● 

1 1/4 cup Egg White(s) 

1 cup diced Mushrooms 




0.8 g 

Protein 

36.5 g 

Carbohydrates 

6.1 g 

Fiber 

1.6 g 

Sugars 

3.6 g 

Sodium 

531.5 mg 

Cooking: 

1. Heat 1/2 a tbsp of olive oil in a frying pan over a medium heat. Add the 

mushrooms and stir fry for 1 minute. 

2. In a bowl, beat the egg whites with a pinch of salt and pepper. Add the 

egg mixture to the pan with the mushrooms and leave to sit for 30 

seconds, then as the egg begins to set, gently pull the eggs across the 

pan to form large soft curds. Repeat this several times for 1-2 minutes. 

3. Serve the scrambled egg on a plate on top of the raw baby spinach. 

page 17

GARLIC AND HERB CHICKEN WITH GREENS (FRIDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


290 kcal 

9.2 g 

1.6 g 

4.4 g 

● 

● 

● 

● 

1 Medium (170g) Chicken Breast 





1.2 g 

● 

1 tsp Mixed Herbs 

Protein 

41.6 g 

● 

1/2 tsp Granulated garlic 

Carbohydrates 

9.1 g 

Fiber 

3.1 g 

Sugars 

3.2 g 

Sodium 

102.6 mg 

Cooking: 


2. Coat the chicken in 1 tsp of olive oil, the garlic and herbs. Wrap in foil 

and place in the oven to bake for 35 minutes. 

3. Boil some water in a saucepan. Add the green beans and broccoli and 

boil for 20 minutes, then drain using a sieve. 

4. Serve the chicken on a plate alongside green beans and broccoli. 

page 18

CHICKEN WITH LETTUCE AND SALSA (FRIDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


295 kcal 

6.3 g 

1.3 g 

1.6 g 

● 

● 

● 

230 grams Chicken Breast 


1 1/2 tbsp Salsa (Ready to Serve) 


1.1 g 

Protein 

53 g 

Carbohydrates 

4.1 g 

Fiber 

2 g 

Sugars 

1.9 g 

Sodium 

301.1 mg 

1. Pre-heat the oven to 200 C. 2. Season the chicken with salt and pepper, 

then wrap in foil and place in the oven to bake for 30-40 minutes. 3. Slice the 

chicken and serve on top of the lettuce. Drizzle the salsa over the top of the 

chicken. 

page 19

BOILED EGG WITH ASPARAGUS (FRIDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 

211 kcal 

12.7 g 

4.2 g 

● 

● 


7 spear, medium (5-1/4" to 7" long) 

Asparagus 


4.8 g 


2.6 g 

Protein 

19 g 

Carbohydrates 

5.3 g 

Fiber 

2.4 g 

Sugars 

2.6 g 

Sodium 

189.7 mg 

1. Steam or boil the asparagus for 5-6 minutes. 2. Boil the eggs in a 

saucepan for 3-4 minutes. 3. Put each egg into an egg cup on a plate, serve 

the asparagus on the side. 

page 20

SPINACH AND MUSHROOM EGG WHITE FRITTATA (SATURDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


218 kcal 

5.3 g 

0.6 g 

3.3 g 

● 

● 

● 

● 


1 cup Spinach 


1/2 tsp minced Garlic 


0.6 g 

● 


Protein 

35.7 g 

Carbohydrates 

5.5 g 

Fiber 

1.2 g 

Sugars 

3.2 g 

Sodium 

530.9 mg 

Cooking: 


2. In a bowl, whisk the egg whites with a pinch of salt and pepper for 30 

seconds, or until fluffy. Set aside. 

3. Heat 1 tsp of olive oil in an ovenproof skillet over a medium heat. Add the 

spinach, mushrooms and garlic. Cook, stirring frequently, for about 1 

minute. Pour the egg whites into the pan and stir to combine all the 

ingredients. Cook for 4 minutes without stirring, then transfer the skillet 

into the oven and bake for 10 minutes. Serve warm or at room 

temperature. 

page 21

GARLIC AND HERB CHICKEN WITH GREENS (SATURDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


290 kcal 

9.2 g 

1.6 g 

4.4 g 

● 

● 

● 

● 

1 Medium (170g) Chicken Breast 





1.2 g 

● 

1 tsp Mixed Herbs 

Protein 

41.6 g 

● 

1/2 tsp Granulated garlic 

Carbohydrates 

9.1 g 

Fiber 

3.1 g 

Sugars 

3.2 g 

Sodium 

102.6 mg 

Cooking: 


2. Coat the chicken in 1 tsp of olive oil, the garlic and herbs. Wrap in foil 

and place in the oven to bake for 35 minutes. 

3. Boil some water in a saucepan. Add the green beans and broccoli and 

boil for 20 minutes, then drain using a sieve. 

4. Serve the chicken on a plate alongside green beans and broccoli. 

page 22

TURKEY AND EGG WHITES WITH TOMATOES (SATURDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


330 kcal 

5.5 g 

0.8 g 

0.6 g 

● 

● 

● 





0.8 g 

Protein 

65.4 g 

Carbohydrates 

4.4 g 

Fiber 

1.1 g 

Sugars 

3.2 g 

Sodium 

369 mg 

1. Pre-heat the oven to 200 C. Season the turkey with salt and pepper then 

wrap in foil and bake in the oven for 30-40 minutes. 2. Place the egg whites 

into a microwave safe dish. Microwave for 1 minute, then stir and microwave 

for 1 minute more. Season with salt and pepper if desired. 3. Serve the 

turkey and scrambled egg whites on a plate alongside the tomato slices. 

page 23

BOILED EGGS (SATURDAY) 


INGREDIENTS 

CALORIES 

Fats 

188 kcal 

12.6 g 

● 


Saturated Fat 

4.1 g 


4.8 g 


2.5 g 

Protein 

16.6 g 

Carbohydrates 

1 g 

Fiber 

0 g 

Sugars 

0.5 g 

Sodium 

187.4 mg 

Cooking 


page 24

SCRAMBLED EGG WHITES WITH MUSHROOMS AND SPINACH 

(SUNDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


243 kcal 

7.5 g 

0.9 g 

4.9 g 

● 

● 

● 

● 


1 cup diced Mushrooms 




0.8 g 

Protein 

36.5 g 

Carbohydrates 

6.1 g 

Fiber 

1.6 g 

Sugars 

3.6 g 

Sodium 

531.5 mg 

Cooking: 

1. Heat 1/2 a tbsp of olive oil in a frying pan over a medium heat. Add the 

mushrooms and stir fry for 1 minute. 

2. In a bowl, beat the egg whites with a pinch of salt and pepper. Add the 

egg mixture to the pan with the mushrooms and leave to sit for 30 

seconds, then as the egg begins to set, gently pull the eggs across the 

pan to form large soft curds. Repeat this several times for 1-2 minutes. 

3. Serve the scrambled egg on a plate on top of the raw baby spinach. 

page 25

BAKED TROUT WITH BROCCOLI AND SPINACH (SUNDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


270 kcal 

8 g 

2.2 g 

1.9 g 

● 

● 

● 

● 






1.6 g 

Protein 

40.1 g 

Carbohydrates 

6.6 g 

Fiber 

4.5 g 

Sugars 

2.8 g 

Sodium 

181.6 mg 






page 26

SALMON AND EGG SALAD (SUNDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 


406 kcal 

17.5 g 

4.5 g 

6 g 

● 

● 

● 

● 




1/4 cup (sliced) Red Onion 


3.5 g 

● 


Protein 

49.7 g 

Carbohydrates 

10.6 g 

Fiber 

3.6 g 

Sugars 

6.6 g 

Sodium 

283 mg 

Cooking: 

1. Preheat the oven to 200 C. 

2. Season the salmon with black pepper, then wrap in foil and bake in the 

oven for 20 minutes. 

3. Boil the eggs in a small saucepan for 12 minutes. Once boiled, place the 

eggs under cold water for a few seconds before peeling off the shell and 

slicing into rounds. 

4. Place the lettuce onto a plate and arrange the tomatoes, onion and egg 

on top. Flake the salmon fillet and scatter over the top of the salad. 

page 27


WHEY PROTEIN CONCENTRATE WITH WATER (20G) (SUNDAY) 


INGREDIENTS 

CALORIES 

Fats 

Saturated Fat 



Protein 

Carbohydrates 

Fiber 

Sugars 

Sodium 

80 kcal 

1 g 

0.4 g 

0 g 

0 g 

16 g 

2 g 

0 g 

2 g 

80 mg 

● 20 grams Whey Protein Concentrate (80%) 

Instructions Using a shaker or blender mix the protein powder with water 

according to taste. 

page 28

Biotin 

Vitamins 

VITAMIN WHAT IT DOES WHERE IS IT FOUND 

Folate/Folic Acid 

Important for pregnant 

women and women 

capable of becoming 

pregnant 

Niacin 

Pantothenic Acid 

Riboflavin 

Thiamin 

• Energy storage 

• Protein, carbohydrate, and fat 

metabolism 

• Prevention of birth defects 

• Protein metabolism 

• Red blood cell formation 

• Cholesterol production 

• Conversion of food into energy 

• Digestion 

• Nervous system function 


• Fat metabolism 

• Hormone production 




• Growth and development 




• Avocados 

• Cauliflower 

• Eggs 

• Fruits (e.g., raspberries) 

• Liver 

• Pork 

• Salmon 

• Whole grains 

• Asparagus 

• Avocado 

• Beans and peas 

• Enriched grain products (e.g., bread, 

cereal, pasta, rice) 

• Green leafy vegetables (e.g., spinach) 

• Orange juice 

• Beans 

• Beef 



• Nuts 

• Pork 

• Poultry 

• Seafood 


• Avocados 


• Broccoli 

• Eggs 

• Milk 

• Mushrooms 

• Poultry 

• Seafood 

• Sweet potatoes 


• Yogurt 

• Eggs 



• Meats 

• Milk 

• Mushrooms 

• Poultry 

• Seafood (e.g., oysters) 

• Spinach 




• Nuts 

• Pork 

• Sunflower seeds 


* The Daily Values are the amounts of nutrients recommended per day for Americans 4 years of age or older. 

DAILY 

VALUE* 

300 mcg 

400 mcg 

20 mg 

10 mg 

1.7 mg 

1.5 mg 

Vitamins 1

Vitamins (cont’d) 

VITAMIN WHAT IT DOES WHERE IS IT FOUND 

Vitamin A 

Vitamin B 6 

Vitamin B 12 

Vitamin C 

Vitamin D 

Nutrient of concern 

for most Americans 

Vitamin E 

Vitamin K 


• Immune function 

• Reproduction 


• Skin and bone formation 

• Vision 




metabolism 





• Antioxidant 

• Collagen and connective tissue 

formation 


• Wound healing 

• Blood pressure regulation 

• Bone growth 

• Calcium balance 

• Hormone production 




• Formation of blood vessels 


• Blood clotting 

• Strong bones 

• Cantaloupe 

• Carrots 

• Dairy products 

• Eggs 

• Fortified cereals 

• Green leafy vegetables (e.g., spinach 

and broccoli) 

• Pumpkin 

• Red peppers 

• Sweet potatoes 

• Chickpeas 

• Fruits (other than citrus) 

• Potatoes 

• Salmon 

• Tuna 


• Eggs 


• Meats 

• Poultry 

• Seafood (e.g., clams, trout, salmon, 

haddock, tuna) 

• Broccoli 

• Brussels sprouts 

• Cantaloupe 

• Citrus fruits and juices (e.g., oranges 

and grapefruit) 

• Kiwifruit 

• Peppers 

• Strawberries 

• Tomatoes and tomato juice 

• Eggs 

• Fish (e.g., herring, mackerel, salmon, 

trout, and tuna) 

• Fish liver oil 


• Fortified dairy products 

• Fortified margarine 

• Fortified orange juice 

• Fortified soy beverages (soymilk) 

• Fortified cereals and juices 

• Green vegetables (e.g., spinach and 

broccoli) 

• Nuts and seeds 

• Peanuts and peanut butter 

• Vegetable oils 

• Green vegetables (e.g., broccoli, 

kale, spinach, turnip greens, collards, 

Swiss chard, mustard greens) 


DAILY 

VALUE* 

5,000 IU 

2 mg 

6 mcg 

60 mg 

400 IU 

30 IU 

80 mcg 

Vitamins 2

Minerals 

MINERAL WHAT IT DOES WHERE IS IT FOUND 

Calcium 



Chloride 

Chromium 

Copper 

Iodine 

Iron 


for young children, 

pregnant women, and 

women capable of 

becoming pregnant 

• Blood clotting 

• Bone and teeth formation 

• Constriction and relaxation of 

blood vessels 

• Hormone secretion 

• Muscle contraction 


• Acid-base balance 


• Digestion 

• Fluid balance 


• Insulin function 


metabolism 


• Bone formation 

• Collagen and connective tissue 

formation 

• Energy production 

• Iron metabolism 



• Metabolism 


• Thyroid hormone production 







• Almond, rice, coconut, and hemp milks 

• Canned seafood with bones 

(e.g., salmon and sardines) 


• Fortified cereals and juices 

• Fortified soy beverages (soymilk) 

• Green vegetables (e.g., spinach, kale, 

broccoli, turnip greens) 

• Tofu (made with calcium sulfate) 

• Celery 

• Lettuce 

• Olives 

• Rye 

• Salt substitutes 

• Seaweeds (e.g., dulse and kelp) 

• Table salt and sea salt 

• Tomatoes 

• Broccoli 

• Fruits (e.g., apple and banana) 

• Grape and orange juice 

• Meats 

• Spices (e.g., garlic and basil) 

• Turkey 


• Chocolate and cocoa 

• Crustaceans and shellfish 

• Lentils 


• Organ meats (e.g., liver) 


• Breads and cereals 


• Iodized salt 

• Potatoes 

• Seafood 

• Seaweed 

• Turkey 


• Dark green vegetables 

• Meats 

• Poultry 

• Prunes and prune juice 

• Raisins 

• Seafood 

• Whole grain, enriched, and fortified 

cereals and breads 


DAILY 

VALUE* 

1,000 mg 

3,400 mg 

120 mcg 

2 mg 

150 mcg 

18 mg 

Minerals 1

Minerals (cont’d) 


Magnesium 

Manganese 


• Blood sugar regulation 



• Hormone secretion 




• Normal heart rhythm 

• Protein formation 

• Carbohydrate, protein, and 

cholesterol metabolism 

• Cartilage and bone formation 


Molybdenum • Enzyme production • Beans and peas 

• Nuts 


• Avocados 

• Bananas 



• Green leafy vegetables (e.g., spinach) 

• Nuts and pumpkin seeds 

• Potatoes 

• Raisins 

• Wheat bran 


• Beans 

• Nuts 

• Pineapple 

• Spinach 

• Sweet potato 


DAILY 

VALUE* 

400 mg 

2 mg 

75 mcg 

Phosphorus 



• Energy production and storage 

• Hormone activation 



• Meats 


• Poultry 

• Seafood 

• Whole grain, enriched, and fortified 

cereals and breads 

• Bananas 

• Beet greens 

• Juices (e.g., carrot, pomegranate, prune, 

orange, and tomato) 

• Milk 

• Oranges and orange juice 

• Potatoes and sweet potatoes 

• Prunes and prune juice 

• Spinach 

• Tomatoes and tomato products 

• White beans 

• Yogurt 

• Eggs 

• Enriched pasta and rice 

• Meats 

• Nuts (e.g., Brazil nuts) and seeds 

• Poultry 

• Seafood 


1,000 mg 

Potassium 




• Carbohydrate metabolism 



• Heart function 




3,500 mg 

Selenium 




• Thyroid function 

70 mcg 


Minerals 2

Minerals (cont’d) 


Sodium 

Nutrient to get less of 

Zinc 











• Taste and smell 


• Breads and rolls 

• Cheese (natural and processed) 

• Cold cuts and cured meats (e.g., deli or 

packaged ham or turkey) 

• Mixed meat dishes (e.g., beef stew, chili, 

and meat loaf) 

• Mixed pasta dishes (e.g., lasagna, pasta 

salad, and spaghetti with meat sauce) 

• Pizza 

• Poultry (fresh and processed) 

• Sandwiches (e.g., hamburgers, hot dogs, 

and submarine sandwiches) 

• Savory snacks (e.g., chips, crackers, 

popcorn, and pretzels) 

• Soups 

• Table salt 


• Beef 



• Nuts 

• Poultry 

• Seafood (e.g., clams, crabs, lobsters, 

oysters) 


DAILY 

VALUE* 

2,400 mg 

15 mg 


Minerals 3

1600-2400 kcal DASH MEAL PLANS: 

The (Optional) Jump-Start Program for Med-DASH 

Daily Servings 

Nonstarchy vegetables ½ cup cooked, 1 cup raw, 4–6 ounces 

juice 

Smaller Appetite: Unlimited, minimum of 5 

Moderate Appetite: Unlimited, minimum of 5 

Larger Appetite: Unlimited, minimum of 5 

Dairy 1–2 ounces milk in coffee, 4–6 ounces yogurt, 1 ounce 

cheese 

Smaller Appetite: 2 

Moderate Appetite: 2–3 

Larger Appetite: 2–4 

Nuts, beans, seeds ¼ cup nuts, seeds, nut butter, ½ cup beans 




Lean meat, fish, poultry, eggs 

Smaller Appetite: 5–6 ounces, cooked 

Moderate Appetite: 6–8 ounces, cooked 

Larger Appetite: 8–11 ounces, cooked 

Fats 

Smaller Appetite: 1–2 


Larger Appetite: 2–4

Food Croups 

Grains, starches, sweets 

None in Jump Start 

Fruits 


Vegetables 

½ cup cooked vegetables, 1 cup leafy greens, 

6 ounces vegetable juice 

Dairy (preferably low-fat) 

1-2 fluid ounces skim or low-fat milk in coffee, 

6-8 ounces yogurt, 1 ounce cheese, 1 h cup 

cottage cheese 

Beans, nuts, seeds 

1 /4 cup beans, nuts, seeds; 2 tablespoons 

peanut butter 

l.ean meat, fish, poultry, eggs, soy meat 

substitutes 

Each D = 1 ounce (after cooking) 

1 egg= 1 ounce, 2 egg whites = 1 ounce 

Fats, fatty sauces 

1 tablespoon salad dressing 

1 teaspoon butter, oil 

Water, liquids 

8 ounces 

Alcohol 


Exercise (each D = 10 minutes) 

The Med-DASH Food Group Servins Check-Off Form 

Monday 

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Grains, starches 

Vegetables 

Dairy 

Fats 

Fruits 

Beans, nuts 

lean meats 

Liquids 

Alcohol 

Exercise

7 Days of Jump-Start Meal Plan Examples 

These meal plans are examples rather than prescriptions. Follow them to the 

letter, or just use them for models of the kind of meals you want to eat. 

Day 1 

Breakfast 

• 1 or 2 eggs, scrambled 

• 1 ounce sliced cooked lean meat, poultry, or fish 

• 4 to 6 fluid ounces vegetable juice 

• Coffee or tea with a little milk, if needed; or water 

Midmorning snack 

• 1 ounce light cheese 

• 8 baby carrots 

• Coffee, tea, or water 

Lunch 

• 4 ounces tuna on a mixed salad with Vinaigrette* 

• Sliced cucumbers 

• Tomato 

• Water with sliced lemon 

Afternoon or before-dinner snack 

• 4 ounces light yogurt (Greek or regular)

• Dinner 

• Pollo alla Griglio* 

• 1 cup broccoli 

• Water with lemon slices 

Breakfast 

• 1 or 2 hard-boiled eggs 

Day 2 

• 8 fresh cherry tomatoes, or 4 to 6 fluid ounces vegetable juice 


• Cucumber slices 


Lunch 

• 1 or 2 roll-ups: 1 slice light cheese, 2 ounces sliced turkey breast, and 1 

slice tomato rolled up in 1 lettuce leaf 

• ½ cup Italian Coleslaw* 

• Additional raw veggies, if desired 

• Water with orange slices 


• Small handful of nuts 

• Baby carrots 

Dinner 

• 3 ounces roast beef 

• Sautéed carrots and onions: In a large skillet, heat 2 tablespoons olive 

oil over medium heat. Add 1 sliced medium onion and sauté for about 5 

minutes or until translucent. Add 2 cups sliced carrots and sauté until 

desired softness, reducing the heat under the pan as needed to avoid 

burning. Add 1 thin pat of butter at the end. Serve on top of roast beef 

for additional flavor. 

• Mixed salad with Italian Dressing*

• Water with sliced lemon 

Breakfast 

Day 3 

• 2 to 3 ounces lox (smoked salmon) topped with 1 tablespoon cream 

cheese or a 1-ounce slice Swiss cheese 

• Tomato slices 

• Onion slices (if desired) 

• Coffee or tea with a little milk if needed 


• 4 ounces light yogurt 

• 20 almonds 

Lunch 

• Cold cooked skinless chicken breast, with a mixed salad and 

Vinaigrette* 

• Additional raw veggies per your preference 

• Water with lime slices 



• Handful of grape or cherry tomatoes 

Dinner 

• Hamburger (no bun) 

• Grilled onions 

• Mixed salad 

• 1 cup broccoli 

• Water with lime 

Breakfast 

Day 4

• 1 to 2 ounces sliced turkey with 1 slice light Swiss cheese 

• 4 to 6 fluid ounces tomato juice 

• Coffee or tea with a small amount of milk, if needed 


• Raw celery and carrots sticks to dip into 2 tablespoons peanut butter 

Lunch 

• Large mixed salad topped with grilled chicken and 1 ounce pine nuts 



• Red or orange bell pepper strips to dip into ¼ cup guacamole 

Dinner 

• 3 to 4 ounces poached salmon 

• Steamed asparagus 

• Mixed salad with Vinaigrette* 


Breakfast 

Day 5 

• Quick mini omelet: Put a mini pat (about 1 teaspoon) of butter in the 

bottom of a small microwave-safe dish. Add 1 or 2 eggs and mix well. 

Microwave on high for 1½ minutes (or less, if you prefer a less firm 

omelet). Sprinkle with some cheese. 

• Cherry tomatoes or diced tomatoes, inside or on top of the omelet 

• Coffee or tea with a small amount of milk, if needed 


• Cucumber slices to dip into 2 ounces hummus 

Lunch 

• 1 or 2 roll-ups: about 1 ounce sliced provolone cheese and 1 to 2 ounces 

sliced lean roast beef, rolled up in 1 lettuce leaf.

• Italian Coleslaw* 

• Sliced tomato 

• Water with lemon 



• 10 cashews 

Dinner 

• ¼ store-bought rotisserie chicken 

• 1 cup cooked frozen mixed broccoli, cauliflower, and carrots 



Note: This is a great meal when you don’t have much time, but still 

want to put a hot meal on the table. While you are at the store picking 

up the chicken, hit the salad bar to get a mix of lettuces and toppings 

for your salad. 

Breakfast 

• 1 or 2 hard-boiled eggs 

• 1 ounce lox (smoked salmon) 

• Tomato and cucumber slices 

Day 6 

• Coffee or tea, with milk if needed 



• 10 to 15 cashews 

Lunch 

• Cheeseburger (no bun) 

• Side salad with Ranch Dressing* 

• Raw veggies

• Water with lemon 



• 20 walnuts 

Dinner 

• Sautéed Chicken with Tomatoes over Haricots Verts* 

• Mixed side salad with Lemon Vinaigrette* 

• Water with lime 

Breakfast 

• 1 hard-boiled egg 

• 1 to 2 ounces sliced turkey 

Day 7 

• 4 to 6 fluid ounces tomato juice or a vegetable high in vitamin C 


• 2 ounces hummus 

• 8 celery sticks 

Lunch 

• 1 or 2 roll-ups: 1 slice Swiss cheese and 2 ounces lean roast beef, 

topped with grated carrots or other raw vegetables, rolled up in a lettuce 

leaf 


• Tomatoes 



• 4 ounces light cottage cheese 

• 10 baby carrots 

Dinner 

• Moroccan Cauliflower Pizza*

• Large side salad with Dijon Vinaigrette* 


Beverages 

Drink mostly unsweetened beverages, including coffee or tea, preferably with 

your meals or snacks. Caffeine causes your liver to pump out a little sugar, 

which could increase hunger if you don’t have something to eat at the same 

time. Water is obviously a great choice. If you prefer it to be a little flavored, 

you can put some lemon, orange, lime, or cucumber slices in it. This is a nice 

way to satisfy your sweet tooth without provoking cravings. Just don’t eat the 

fruit during this jump-start phase. And no alcohol until you’ve moved on to 

the full program. 

Eating on the Run 

You can translate any of those meals into restaurant or even fast-food meals. 

Breakfast 

• Choose eggs, lean meats, and sliced veggies (if available) 

Lunch 

• Order burgers, grilled chicken, or other sandwiches. Skip the bun or 

bread. 

• Have a side salad or have a big salad with protein-rich toppings 

Dinner 

• Salad 

• Meat, fish, poultry, or beans 

• Double-veggie side dish 

• Leave before dessert! 

Snacks 

• Yogurt or cheese, nuts, raw veggies, guacamole or hummus with raw 

veggies

The Full Med-DASH Eating Plan 

Now we have arrived! You understand why the Med-DASH plan and many 

of its components are so healthy. It’s time to put the complete Med-DASH 

eating plan together. 

Food Group: Fruits 

Servings: 3–5 

Food Group: Vegetables 


Food Group: Dairy 

The Med-DASH Eating Plan


Food Group: Lean, protein-rich foods: Meats and poultry Eggs 

Beans 

Servings: 5–9 ounces per day of meat or meat equivalents; Up to 

7 eggs per week; ½ cup beans = 1 serving 

Food Group: Fats (omega-3 rich) 

Servings: 2 or more 3-ounce portions per week 

Food Group: Nuts and seeds 

Servings: 5 or more 1 ounce servings per week 

Food Group: Fats and oils 

Servings: 6–10 1 tablespoon servings of added fats 

Food Group: Grains 


Food Group: Added sugar 


Food Group: Alcohol (4 ounces wine = 1 fruit) 


Table 6. Typical servings of Med-DASH plans from 

1,600 to 2,400 calories. 

Daily Servings for the Med-DASH Plan 

Vegetables, nonstarchy 

Smaller Appetite: Unlimited, but at least 4 

Moderate Appetite: Unlimited, but at least 5 

Larger Appetite: Unlimited, but at least 5 

Vegetables, high starch or sugar: potatoes, beets, sweet 

potatoes 

Smaller Appetite: 1–2 or less per week 

Moderate Appetite: 2–3 or less per week 

Larger Appetite: 2–3 or less per week

Fruits 




Dairy 




Nuts, seeds 




Protein-rich foods: Lean meat, poultry, fish, eggs, limit red 

meat to 2 or fewer times per week; include fish at least 2 times 

per week, ½ cup beans or other meat substitutes = about 3 

ounces meat 

Smaller Appetite: 5–6 ounces 

Moderate Appetite: 6–8 ounces 

Larger Appetite: 8–11 ounces 

Fats 




Whole grains 




Wine (4 ounces = 1 fruit serving) 

Smaller Appetite: 0–1



Chocolate (about 1 cubic inch or ½ ounce) 

Smaller Appetite: If desired, 3–4 times per week 

Moderate Appetite: If desired, 3–4 times per week 

Larger Appetite: If desired, 3–4 times per week 

Refined grains, sugary foods 

Smaller Appetite: Rarely, 2–3 times per week 

Moderate Appetite: Rarely, 2–3 times per week 

Larger Appetite: Rarely, 2–3 times per week

The Med-DASH Food Group Servings Check-Off Form 

Food Groups 

Monday 

Grains, starches, sweets 

1 slice bread; 1 '3 cup cooked pasta, rice; ½ cup cooked DD 

cereal, corn, potatoes; ¼ bagel; 1 ounce dry cereal;½ 

English muffin, bun; 2 cups popcorn; 2 small cookies 

Fruits 

4 ounces juice, 1 small fruit, I/• cup dried fruit,½ cup 

canned fruit, 1 cup diced raw fruit 

Vegetables 

½ cup cooked vegetables, 1 cup leafy greens, 6 ounces 

vegetable juice 

low-fat dairy 

8 ounces skim or low-fat milk, 8 ounces low-fat or fat-free 

yogurt, 1 ounce reduced-fat cheese, 1 /i cup fat-free or lowfat 


Beans, nuts, seeds 

1 /4 cup beans, nuts, seeds; 2 tablespoons peanut butter 

lean meat, fish, poultry, eggs, soy meat substitutes 

Each □ = 1 ounce (after cooking) 

1 egg= 1 ounce, 2 egg whites = 1 ounce 

Fats, fatty sauces 

1 tablespoon salad dressing 

1 teaspoon butter, oil 

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Alcohol 

1 ounce liquor, 3 ounces wine, 12 ounces light beer 

Exercise (each □ = 10 minutes) 

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Grains, starches 

Vegetables 

Dairy 

Fats 

Fruits 

Beans, nuts 

lean meats 

Liquids 

Alcohol 

Exercise

Beverages 

Coffee 

Limit to no more than 4 cups 

Tea 

Limit to no more than 8 cups 

Flavored Water or Infused Water 

Instead of soda or other sweetened beverages, let’s try water with fruit slices. 

Wine and Other Alcohol 

Wine is a key part of most meals in the European countries situated around 

the Mediterranean Sea. Research has shown that people who consume 

moderate amounts of alcohol live longer than people who do not drink any 

alcohol. (This does not mean we are encouraging anyone to drink.) Red wine 

is especially high in antioxidants, and so is grape juice. On this plan, a 3-to 4- 

ounce glass of wine replaces one serving of fruit.

moderate drinking would be one 4-ounce glass per day for women and two 

glasses for men. 

Milk 

Milk is a key component of the DASH diet. 

Milk substitutes include soy, almond, coconut, and rice milks. It is 

unknown whether these dairy substitutes provide the exact heart-health 

benefits as real cow’s milk. For milk substitutes, look for brands that contain 

similar levels of protein, calcium, and potassium as regular milk. If you are 

just using it in coffee, all options are on the table. Choose what works for you. 

Milk Alternatives 

Soy milk has the most comparable nutritional profile to dairy milk. 

Most brands will have similar amounts of protein, calcium, and 

potassium as real milk. 

Almond milk is mostly water with a few almonds (less than a 

handful). Depending on the brand, it might or might not have similar 

calcium or potassium to dairy milk, but no brands have the same 

amount of protein as real milk. 

Coconut milk is high in saturated fats, which can increase 

cholesterol and raise your risk of developing type 2 diabetes.

Rice milk is low in protein, high in sugars, and low in potassium, but 

is normally fortified with calcium to make it comparable to milk. 

Beverages to Avoid or Limit 

Fruit juice. Limit juice to a 4-to 6-ounce serving per day. If you’ve heard 

people talk about juice belly (particularly in young children), you know what 

juice can do. Choose whole fruits instead. With all the fiber. Eat most of your 

fruit, instead of drinking it. 

Smoothies. Please limit to no more than 1 a day whole fruit and veg is 

much better for you 

Sample Meal Plans for 14 Days 

Day 1 

Breakfast 

• 1 ounce (by weight) whole-grain cereal 

• 8 fluid ounces milk 

• 4 ounces strawberries 

• Coffee, tea (could be lattes), or hot chocolate (with little or no sugar 

added) 


• Raw carrots

• 2 ounces hummus 

Lunch 

• 1 or 2 roll-ups: 1 to 2 ounces turkey, 1 ounce cheddar cheese, and sliced 

tomato rolled up in a lettuce leaf 


• Plum 



• 1 ounce mixed nuts 

• 4 to 6 ounces light yogurt 

Dinner 

• 3 to 5 ounces grilled salmon 

• Spinach-Arugula Salad with Nectarines and Lemon Dressing* 


• 4 fluid ounces red wine 

Breakfast 

• ⅓ cup cooked oatmeal 

• 2 ounces blueberries 

• 4 fluid ounces orange juice 

Day 2 

• Latte, coffee or tea, or hot chocolate 

Breakfast Strategy 

The breakfast strategy is that a latte or hot chocolate can easily 

bring in a dairy serving, or you could substitute a glass of milk or cup 

of yogurt. 


• Small handful of almonds


Lunch 

• Cheeseburger (no bun or on a whole-wheat bun) 

• 1 cup Italian Coleslaw* 


• Small nectarine 


• Sliced bell pepper strips with Sweet Potato Hummus* 

Dinner 

• Mixed green salad with Vinaigrette* 

• Roast chicken breast: Preheat the oven to 400ºF. Put skinless chicken 

breasts in a baking pan, drizzle with 2 tablespoons olive oil, and 

sprinkle with salt and pepper. Roast for 30 to 40 minutes. 

• Roasted carrots, onions, and Brussels sprouts: Roast the vegetables in 

the same pan with the chicken, or line a baking sheet with foil. Cut 1 

pound carrots on an angle into 2-inch slices, cut 1 medium onion into 

half-moons, and cut 1 pound Brussels sprouts in half. Spread the 

vegetables in an even layer on the pan with the chicken or on the foillined 

pan, drizzle with 1 tablespoon olive oil, and sprinkle with 

rosemary, thyme, and sage, according to your taste preferences. Roast 

for 25 minutes, if separate from the chicken. 


• Flavored water 

Breakfast 

• Small omelet 

• Small wedge of cantaloupe 

• 6 ounces Greek yogurt 

• Coffee, tea, or hot chocolate 

Day 3



• 1 small apple 

Lunch 

• Ham and Swiss cheese sandwich: 2 slices whole-wheat bread, 2 ounces 

or more lean ham, 1 ounce Swiss cheese, lettuce and sliced tomato, 

mustard as desired 

• Additional slices of tomato or mixed green salad with Citrus 

Vinaigrette* 

• 2 small tangerines 



• 8 baby carrots dipped in 2 tablespoons natural peanut butter 

Dinner 

• Roasted Cauliflower Steaks with Chermoula* 

• Sautéed halibut 

• Mixed green salad with Italian Vinaigrette* 



Breakfast 

• 1 hard-boiled egg 



Day 4 



• ½ banana 

• 4 ounces Greek yogurt

Lunch 

• Cold roast chicken 


• Sliced small peach (or canned peach in light syrup) 


• Grape tomatoes and burrata cheese, topped with fresh basil, balsamic 

vinegar, and 1 teaspoon olive oil 

Dinner 

• Paella-Style Skillet* (with or without rice; a serving of cooked rice is ⅓ 

cup, but could be extended by adding more peas) 

• Spinach-Arugula Salad with Nectarines and Lemon Dressing* 



Breakfast 

Day 5 

• ¼ cup granola, mixed into 6 fluid ounces Greek yogurt 

• ½ banana 




• Sliced radishes (or other raw vegetables) and 2 ounces hummus 

Lunch (Vegetarian/Vegan) 

• Lentil Soup with Sorrel* 

• ½ almond butter sandwich made with 1 slice whole-wheat bread topped 

with 2 tablespoons almond butter 

• Small mixed green salad with Lemon-Dill Vinaigrette* 

• 1 cup cherries 

• Flavored water


• Roasted Chickpeas with Herbs and Spices* 

• Small plum 

Dinner 

• Paella-Style Skillet* 

• Watermelon Burrata Salad* 



Day 6 

Breakfast 

• Cinnamon raisin bread toast 

• ½ banana 





Lunch 

• Tunisian Bean Soup with Poached Egg* 

• Small mixed green salad with Vinaigrette* 

• 2 small tangerines 



• Sweet-and-Spicy Nuts* 

Dinner 

• Moroccan Cauliflower Pizza* 

• Greek Black-Eyed Pea Salad* 

• Water with cucumber slices


Breakfast 

• Small spinach omelet 

• Sliced cucumbers and tomatoes 


Day 7 




• 20 almonds or cashews 

Lunch 

• Moroccan Chickpea and Green Bean Salad with Ras el Hanout* 

• Small peach 



• Sliced bell peppers with ⅓ cup guacamole 

Dinner 

• Spanish-Style Pan-Roasted Cod* (3 to 5 ounces cooked cod) 

• Rice Pilaf with Dill* (⅓ to ⅔ cup) 

• Mixed green salad with Citrus Vinaigrette* 



Breakfast 

Day 8 

• Tartine with cream cheese and strawberries: This recipe is from The 

Everyday DASH Diet Cookbook by Marla Heller, MS, RD. Toast 1 slice 

whole-wheat (or other whole-grain) bread, spread with 2 tablespoons 

whipped reduced-fat cream cheese, and top with slices from 2 large

strawberries. 

• 2 ounces strawberries (additional) 






Lunch 

• Cold roast chicken breast 

• Greek Potato Salad* 

• Plum 




Dinner 

• Tortilla Española* 

• Salad of mixed frisée and baby butter lettuces, with grape tomatoes and 

pine nuts, topped with Maltese Sun-Dried Tomato and Mushroom 

Dressing* 

• Apricot and Mint No-Bake Parfait* 



Breakfast 

• Whole-grain cereal 

• 4 ounces raspberries 

• 1 cup milk 

Day 9

• 4 fluid ounces orange juice or cranberry juice 




Lunch 

• Red Lentils with Sumac* 

• Large mixed salad topped with Lemon-Dill Vinaigrette* 

• Small nectarine 



• Marinated Olives* 

Dinner 

• Pan-grilled tilapia, topped with Domatosalata (Sweet-and-Spicy Tomato 

Sauce)* 

• Roasted Vegetable Salad* 

• Sliced pear 



Breakfast 

• Small omelet 

• 1 slice whole-grain toast 


Day 10 



• Cucumber slices dipped in salsa 

Lunch

• 1 or 2 roll-ups: 1 to 2 ounces turkey, 1 ounce cheddar cheese, and sliced 

tomato rolled up in a lettuce leaf 


• Small pear 





Dinner 

• Salmon Niçoise Salad with Dijon-Chive Dressing* 

• Almond Rice Pudding* 



Breakfast 

• 2 hard-boiled eggs 

• ½ banana 


Day 11 



• 6 ounces Greek yogurt mixed with ¼ cup granola 

Lunch 

• Salmon Niçoise Salad* (left over from the night before) 

• Small Granny Smith apple 



• Sliced vegetables dipped in ⅓ cup guacamole

Dinner 

• Chicken and Chickpea Skillet with Berbere Spice* 

• Grain-Free Kale Tabbouleh* 

• 4 ounces blueberries mixed with 4 ounces Greek yogurt 



Breakfast 

Day 12 

• Tartine with almond butter and banana: Toast 1 slice whole-grain bread, 

top with almond butter and sliced banana. 




• 6 ounces Greek yogurt mixed with 1 tablespoon sunflower seeds 

Lunch 

• Cheddar and turkey sandwich: 2 to 3 ounces sliced turkey, 1 ounce 

sliced cheddar cheese, lettuce, tomato slices, and mustard on 2 slices 

light bread 


• Small plum 



• 10 whole peanuts in the shell 

Dinner 


• Tabil-Spiced Pork Tenderloin with White Beans* 

• Mixed cauliflower, broccoli, and carrots, steamed, topped with a small 

pat of butter, if desired

• 4 ounces fresh pineapple 



Breakfast 

• 2 eggs, scrambled 

• Sliced tomatoes 

Day 13 

• 4 fluid ounces tangerine-banana juice 




• 20 grapes 

Lunch 

• Black-Eyed Pea Falafel* 

• Small side salad with Citrus Vinaigrette* 

• Plum 



• Raw vegetables with Garlic-Mint Yogurt Dip* 

Dinner 

• Mixed green salad with Italian Vinaigrette* 

• The Best Spaghetti Sauce* 

• Spaghetti, about 3½ inches diameter in your fist for 4 servings 

• 8 ounces broccoli 

• Sliced fresh peaches 


• 4 fluid ounces red wine

Note: If you want to avoid the pasta, put the sauce on the broccoli, or 

use zoodles (zucchini noodles). 

Breakfast 

Day 14 

• 1 to 2 slices French toast with strawberries: In a medium bowl, whisk 

together ⅔ cup milk, 2 eggs, 1 teaspoon vanilla extract, and 1 teaspoon 

ground cinnamon. In a large skillet, melt 1 pat of butter over medium 

heat. Dip 4 slices whole-wheat bread into the milk mixture, coating them 

well, and place them in the skillet in a single layer. Flip after 3 minutes. 

Remove from the skillet when the bread has reached your desired level of 

doneness and set aside on a plate. Repeat with the remaining 4 slices 

bread. Top with sliced strawberries. Makes 4 servings. 




• Baby carrots dipped in 2 tablespoons natural peanut butter 

Lunch 

• Couscous Salad* 

• Cold rotisserie chicken or roast chicken 

• Small Gala apple 


• Hummus* and raw vegetables 

Dinner 

• Tabil-Spiced Pork Tenderloin with White Beans* 

• Mixed salad with Maltese Sun-Dried Tomato and Mushroom Dressing* 

• Diced melon (cantaloupe, honeydew, or your preference) 


• 4 fluid ounces red wine

Entertaining Options 

Light, Casual Party Fare 

Appetizers 

• Baked Moroccan-Spiced Chicken Wings* 

• Sweet-and-Spicy Nuts* 


• Marinated Olives* 

• Domatosalata (Sweet-and-Spicy Tomato Sauce)* 

• Raw vegetables 

• Hot pita wedges 

Dinner 

• Watermelon Burrata Salad* 

• Tortilla Española* 

Dessert 

• Ricotta Cheesecake* 

• Strawberry–Pomegranate Molasses Sauce* with Greek yogurt 

Hearty Meal, Winter Entertaining 

First Course 

• Spicy Carrot-Orange Soup* 

Main Course 

• Roasted Vegetable Salad* 

• Lamb Tagine* 

Dessert 

• Almond Rice Pudding*

ACTIVITY BASED MEAL PLANS FOR WEIGHT LOSS 

1. PROTEIN 

Protein should should be the staple macro for all your daily meals 

and snacks. 

All proteins marked in red (*) are higher calorie owing to a higher fat 

content. If you choose one of these as your protein source, it will also 

be your fat source for that meal. 

Anything in green ( ♥ ) is a personal brand suggestion. 

PROTEIN EASE MEASURE 

15% Beef Mince* 150g packet 150g 



Chicken 

(skinless/boneless) 

1 breast Approx. 125g 

Chicken Chipolatas 

Heck Chicken Chipolatas ♥ 3 

Cod 1 small fillet Approx. 150g 

Crayfish 1 small packet Typically 150g 

Duck* 


1 small breast Approx. 125g


EatLean Protein Cheese ♥ 

80g 

Eggs 

2 small 

OR 

4 small* 

Egg Whites 8 large Approx. 300g 

Fillet Steak* 1 small steak Approx. 200g 

Haddock 1 small fillet Approx. 120g 

King Scallops 2 large Approx. 120g 

Lobster 

1 small lobster 

Mussels 1 small bowl Approx. 150g 

Plain Fat-free 

Cottage Cheese 

200g tub 

200g


Plain Full-fat Cottage 

Cheese* 

200g tub 

200g 

Plain 0% Greek 

200g tub 200g 

Fage ♥ 

Yoghurt 

Plain Full-fat Greek 200g tub 200g 

Fage ♥ 

Yoghurt* 

Plain Soy Yogurt 300g tub 300g 

Pork Bacon 

Pork Sausage 

2 slices 

1 sausage 

OR 

2 sausages*


Prawns 1 small packet Approx. 150g 

Quorn ♥ 

(mince/pieces) 

100g 

100g 

Salmon Fillet* 1 small fillet Approx. 120g 

Scallops 1 small packet/bowl Typically 150g 

Smoked Salmon 4 small slices Approx. 80g 

Sole 1 small fillet Approx. 150g 

Soy (Tofu etc) 1 packet Typically 100g 

Squid 1 small packet/bowl Typically 150g 

Tinned Salmon 1 small tin Typically 105g 

Tinned Tuna (in water or 

brine) 

1 tin Typically 110g (drained 

weight)


Tinned Tuna (in sunflower 

or olive oil)* 

1 tin Typically 110g 

(drained weight) 

Tuna Steak 1 small steak Approx. 120g 

Turkey 


Turkey Bacon 

1 small breast Approx. 125g 

3 slices 

Turkey Breast Mince 1 packet Typically 100g 

Vegan Protein Powder 1 scoop Typically 25–30g 

Blend ♥ 

MYPROTEIN Vegan 

Whey Protein Powder 1 scoop Typically 25–30g 

PhD Diet Whey ♥

2. FATS 

Your daily fat intake will depend on which plan you are following. 

All fats marked in red* are higher calorie owing to a higher protein 

content. If you choose one of these as your fat source, it will also be 

your protein source for that meal. 

All green ( ♥ ) notes are my personal brand suggestions. 

FAT EASE MEASURE 




Almond Butter 

1 level tbsp Approx. 15g 

Meridian ♥ 

Avocado ½ small avocado Approx. 60g 

Brie 2 knife smears Approx. 40g 

Butter 1 level tbsp 15g 

Cacao Nibs 


MYPROTEIN ♥ 

Camembert 2 knife smears Approx. 40g 

Cashew Butter 


Meridian ♥


Cheddar 1 small handful, grated Approx. 30g 

Dark Chocolate 

(90% cocoa solids) 

2 squares 25g 

Double Cream 2 level tbsp Approx. 30ml 

Edam Cheese 1 small handful, grated Approx. 30g 

Eggs 

2 small 

OR 

4 small* 

Emmental 1 small handful, grated Approx. 30g 

Feta Cheese 1 small handful, crumbled Approx. 30g 

Fillet Steak* 1 small steak Approx. 200g 

Full-fat Cottage Cheese 

100g tub 

OR 

200g tub* 

100g 

OR 

200g*


Full-fat Cream Cheese 2 level tbsp Approx. 30g 

Halloumi 1 slice Typically 30g 

Hummus 2 level tbsp Approx. 30g 

Mayonnaise 1 level tbsp Approx. 15g 

Mozzarella 

2 small handfuls, torn or 

grated 

Approx. 60g 

Nuts (all) 1 small palm size Approx. 20g 

Oil (all) 1 level tbsp 15ml 

Olives (all) 1 good handful Approx. 75g


Parmesan 2 level tbsp Approx. 20g 

Peanut Butter 


Meridian ♥ 

Pesto (all) 1 level tbsp Approx. 15g 

Plain 

Full-fat Greek Yoghurt 

Fage ♥ 

100g tub 

OR 

200g tub* 

100g 

OR 

200g* 

Pork Bacon 2 slices Approx. 30g 

Salmon Fillet* 1 small fillet Approx. 120g 

Seeds (all) 1 level tbsp Approx. 15g 

Single Cream 4 level tbsp Approx. 60ml


Smoked Salmon 4 slices Approx. 80g 

Soured Cream 4 level tbsp Approx. 60ml 

Tahini 


Meridian ♥ 

Tinned Salmon 1 tin 105g 

Tinned Tuna (in sunflower 

or olive oil)* 

1 tin 110g (drained weight)

3. CARBOHYDRATES 

Your daily carb intake will depend on which plan you are following. 


CARBOHYDRATE EASE MEASURE 

Bread (wholegrain) 1 slice Approx. 40–50g 

Couscous 1 small bowl Approx. 40g 

(dry weight) 

Approx. 100g 

(cooked weight) 

Crumpet (any) 

1 normal 

OR 

2 thins 

Approx. 55g 

OR 

Approx. 50g 

English Muffin 1 small Approx. 60g 

Fruit (any) 1 small portion Approx. 50g 

Honey 2 level tbsp Approx. 30g 

Legumes (all pulses: 

beans/peas/lentils etc.) 

¼ tin 

Approx. 100g 

Pasta (wholegrain) 1 small bowl Approx. 40g 

(dry weight) 

Approx. 80g 

(cooked weight)


Pitta Bread (wholegrain) 1 standard size Approx. 50g 

Plain Bagel (wholegrain) 

½ normal 

OR 

1 thin 

Approx. 45g 

OR 

Approx. 45g 

Plain Granola 1 handful Approx. 30g 

(dry weight) 

Plain Muesli 1 small bowl Approx. 30g 

(dry weight) 

Plain Oats (any) 

Plain Popcorn 

3 level tbsp 

OR 

1 small bowl 

1 small bag 

OR 

2 large handfuls 

OR 

25g kernels 

Approx. 30g 

(dry weight) 

Approx. 25g 

Approx. 25g 

25g


Plain Rice Cakes 3 rice cakes Approx. 30g 

Plain Puffed Rice 

Cereal (any) 

Plain Small 

American Pancake/ 

Scotch Pancake 

Plain Small Tortilla 

Wrap (wholegrain) 

1 small bowl Approx. 30g 

(dry weight) 

1 small Approx. 40g 

1 small Approx. 40g 

Plain Wheat Biscuits 2 biscuits Approx. 40g 

Weetabix ♥


Potato 

(+ all starchy veg: 

parsnips/plantain/pumpkin/green 

peas/corn etc.) 

1 small serving Approx. 150g 

Quinoa 1 small bowl Approx. 40g 

(dry weight) 

Approx. 100g 


Rice (wholegrain) 1 small bowl Approx. 40g 

(dry weight) 

Approx. 80g 


Taco Shells 2 shells Approx. 15g each

VEGETABLES 

Try to include non-starchy vegetables in all of your meals as they are 

essential for good health. 

1 portion = 1 large handful 

» All green leaves (lettuce/spinach/rocket etc.) 

» Asparagus 

» Aubergine 

» Bean sprouts 

» Beetroot 

» Broccoli 

» Cabbage (savoy/white/red/kale/Brussels sprouts/pak choi etc.) 

» Cauliflower 

» Celery 

» Courgette 

» Cucumber (fresh/pickled etc.) 

» Green beans 

» Leeks

» Mushrooms (any) 

» Okra 

» Onions (white/red/pickled etc) 

» Peppers (any) 

» Radishes 

» Tomatoes (cherry/vine/plum/chopped/tinned/passata etc.)

ADDITIONS TO MEALS AND SNACKS 

Feel free to use any of the ingredients listed below in or alongside 

your meals and/or snacks. 


ADDITIONS TO MEALS 

» 1 clove garlic/1 tsp chopped garlic 

» 1 tsp gravy granules (any) 

» 1 tsp hot sauce Tabasco ♥ 

» 1 tsp lemon/lime juice 

» 1 tsp mustard (any) 

» 1 tsp MYPROTEIN Sugar-free Syrup (any) ♥ 

» 1 tsp reduced sugar ketchup Heinz 50% Less Sugar/Salt Ketchup ♥ 

» 1 tsp soy sauce (any) 

» 1 stock cube (any) 

» 1 tsp Sweet Freedom Choc Shot ♥ 

» 1 tsp vinegar (any) 

» chilli peppers (any) 

» Fry Light cooking spray (any) ♥

» salt/pepper/herbs/spices 

» MYPROTEIN FlavDrops (any) ♥

DIET FOODS 

All the diet foods listed below are ones that might be helpful. I’ve 

included advice on how to use them. 


FOOD PORTION INSTRUCTION 

Hartley’s 10 Cal Jelly 

(any) ♥ 

1 tub 

(typically 175g) 

1 tub daily 

alongside 

meal/snack 

Lo-Dough ♥ 1 piece 1 piece daily 

to replace veg in 1 meal 

MYPROTEIN’s My Bar 1 bar 1 bar daily 

Zero protein bars (any) ♥ to count as 2 snacks 

Skinny Cow’s Mint Double 1 lolly 1 daily 

Choc Lolly ♥ to replace 

1 carb option 

Zero Noodles ♥ 

1 packet 1 daily 

Barenaked Rice/Noodles ♥ meal/snack 

OR 

alongside

DRINKS 

Aim for 3-4 liters of fluids a day if active. 

Allow yourself a couple of hot drinks in the morning, while sipping 

on a 1-litre bottle of water into the early afternoon. Repeat this 

process mid-afternoon into early evening to achieve your daily intake 

Below is a list of the drinks, in addition to water, that you are allowed 

to consume. 

Drinks marked in blue ( ♦ ) count towards your daily water intake 

DRINK 

Caffeinated Hot Drinks (Tea/Coffee etc.) ♦ 

Decaffeinated Hot Drinks (Decaffeinated 

Coffee/Herbal Tea etc.) ♦ 

Diet Drinks 

Skimmed Milk 

Unsweetened Almond Milk 

Unsweetened Coconut Milk 

Unsweetend Soy Milk 

Unsweetened Cashew Milk 

PORTION 

Up to 2 daily 

(morning/afternoon) 

Unlimited 

1 daily 

1 tbsp to be used in your 2 daily 

caffeinated hot drinks

MY FAVOURITE SNACKS 

You’ll see that daily snacks are allowed and essential for each of the 

4-week plans. 

Your snack will either be a protein or a carbohydrate (depending on 

your plan and/or day) and you are free to choose anything you want 

from lists according to which macro is required. As long as you follow 

the portion sizes correctly, you can choose any protein or carb option. 

Below are some snack ideas: 

CARBOHYDRATE SNACK OPTIONS 


Fruit (any) 1 small portion Approx. 50g 

Hartley’s 10 Cal Jelly 1 tub Typically 175g 

(any) ♥ 1 tub daily alongside 

meal/snack 

Plain Popcorn 

1 small bag 

OR 

2 large handfuls 

OR 

25g kernels 

Approx. 25g 

Approx. 25g 

25g kernels 

Plain Rice Cakes 3 rice cakes Approx. 30g 

Skinny Cow’s Mint Double 1 lolly 1 daily 

Choc Lolly ♥ to replace 

1 carb option

PROTEIN SNACK OPTIONS 


Eggs 

2 small 

MYPROTEIN’s My Bar 1 bar 1 bar daily 

Zero protein bars (any) ♥ to count as 2 snacks 

Plain 0% Greek Yoghurt 200g tub 200g 

Fage ♥ 

Plain 

Fat-free Cottage Cheese 

200g tub 

200g 

Plain Soy Yoghurt 300g tub 300g 

Soy 

(Tofu etc) 

1 packet Typically 100g 

Whey Protein Powder 1 scoop Typically 25–30g 

PhD Diet Whey ♥ 

Vegan Protein Powder 1 scoop Typically 25–30g 

Vegan Blend ♥ 

MYPROTEIN

SEDENTARY DIET PLAN 1200-1400 KCAL 

1. BREAKFAST 

CHOOSE 

1 protein option 

1 carbohydrate option 

1 veg option 

OR 

1 high-carb breakfast recipe 

2. SNACK* 


*Men to replace with 1 high-carb meal 

3. LUNCH 

CHOOSE 


1 carbohydrate option 

1 veg option 

OR 

1 high-carb lunch or dinner recipe 

4. SNACK* 


*Men to replace with 1 low-carb meal 

5. DINNER 

CHOOSE 


1 fat option

1 veg option 

OR 

1 low-carb lunch or dinner recipe 

Men must replace both daily snack options with 

meals to ensure they hit an appropriate calorie count.

THE ACTIVE DIET PLAN 1400-1600 KCAL 

Monday – Friday 5-day daily deficit intake 

1. BREAKFAST 

CHOOSE 


1 fat option 

1 veg option 

OR 

1 low-carb breakfast recipe 

2. SNACK* 



3. LUNCH 

CHOOSE 


1 fat option 

1 veg option 

OR 


4. SNACK* 



5. DINNER 

CHOOSE 

1 protein option

1 fat option 

1 veg option 

OR 


Men must replace both daily snack options with lowcarb 

meal options to ensure they hit an appropriate 

calorie count. 

Saturday + Sunday 2-day re-feed intake 

1. BREAKFAST 

CHOOSE 


1 carb option 

1 veg option 

OR 


2. SNACK* 



3. LUNCH 

CHOOSE 


1 carb option 

1 veg option 

OR 

1 high-carb lunch or dinner recipe

4. SNACK* 



5. DINNER 

CHOOSE 


1 carb option 

1 veg option 

OR 


6. SNACK* 

1 carbohydrate snack 


Men must replace all three daily snack options with 

high-carb meal options to ensure they hit an 

appropriate calorie count.

THE GYM DIET PLAN 1600-1800KCAL 

Monday – Friday 

1. BREAKFAST 

CHOOSE 


1 fat option 

1 veg option 

OR 

1 low-carb breakfast recipe 

2. SNACK* 



3. LUNCH 

CHOOSE 


1 fat option 

1 veg option 

OR 


4. SNACK* 



5. DINNER 

CHOOSE 

1 protein option

1 fat option 

1 veg option 

OR 


Men must replace both daily snack options with lowcarb 

meal options to ensure they hit an appropriate 

calorie count. 

POST WEIGHTLIFTING 

Replace 1 low-carb meal with 1 high-carb meal 

CHOOSE 


1 carb option 

1 veg option 

OR 

1 high-carb recipe 

Saturday + Sunday 

1. BREAKFAST 

CHOOSE 


1 carb option 

1 veg option 

OR 


2. SNACK* 

1 protein option


3. LUNCH 

CHOOSE 


1 carb option 

1 veg option 

OR 


4. SNACK* 



5. DINNER 

CHOOSE 


1 carb option 

1 veg option 

OR 


6. SNACK* 

1 carbohydrate snack 


Men must replace all three daily snack options with 

high-carb meal options to ensure they hit an 

appropriate calorie count.

Chocolate Chip Overnight Oats 

SERVES 1 

30g plain oats 

(typically 1 sachet or 

3 level tbsp) 

1 scoop whey protein 

powder (typically 

25–30g) 

2 squares 90% dark 

chocolate (typically 

25g), broken into 

little pieces 

approx. 200ml any 

milk option (see The 

Food Bible) 

1 tsp Sweet Freedom 

Choc Shot ♥ (optional) 

1 Mix the oats, protein powder and chocolate 

pieces together in a small bowl. 

2 Gradually pour milk over the mixture, stirring 

all the time, until the ingredients are combined 

and slightly submerged. 

3 Drizzle with Sweet Freedom Choc Shot, if 

using, then refrigerate overnight (or for no less 

than 4 hours).

Crunchy Granola Bowl 

SERVES 1 

1 small handful plain 

granola (approx. 30g) 

1 small pot 0% Greek 

yoghurt (typically 

170g) 

1 level tbsp any 

crunchy nut butter 

(approx. 15g) 

1 tsp MYPROTEIN 

Sugar-free Syrup ♥ 

(optional) 

1 Combine the granola, yoghurt and nut butter 

together in a bowl. 

2 Drizzle with MYPROTEIN Sugar-free Syrup, if 

using, and serve.

Breakfast Shake 

SERVES 1 

1 medium banana 

½ small pot 0% Greek 


85g) 

1 heaped tbsp 

desiccated coconut 

(approx. 25g) 

500ml unsweetened 

coconut milk 

1 Whizz all the ingredients together in a blender 

until you reach the desired consistency. 

2 Pour into a glass to serve.

Black Forest Bowl 

SERVES 1 

¼ × 400g tin pitted 

black cherries 



170g) 

2 squares 90% dark 


25g), broken into 

little pieces 



1 Combine the cherries, yoghurt and chocolate 

pieces together in a bowl. 


using, and serve.

Peanut Butter Proats 

SERVES 1 

30g plain oats 

(typically 1 sachet or 

3 level tbsp) 

1 scoop whey protein 

powder (typically 

25–30g) 

1 level tbsp peanut 

butter (approx. 15g) 

1 tsp MYPROTEIN 


(optional) 

1 Mix the oats, protein powder and peanut butter 

together in a bowl. 

2 Gradually pour boiling water over the mixture, 

stirring all the time, until you reach the desired 

consistency. 


using, and serve.

The Muffin Man 

SERVES 1 

2 knife smears butter 


1 English muffin, 

halved and toasted 

1 spray Fry Light 

cooking spray ♥ 

(optional) 

1 slice bacon 

1 whole egg 

1 tsp Heinz Reduced 

Salt and Sugar 

Ketchup ♥ (optional) 

1 Butter the toasted muffin, then place it to one 

side. 

2 Spray a small frying pan with Fry Light, if 

using, and place over a high heat. Add the bacon 

and fry to the desired crispiness. 

3 Using the same pan, crack in the egg and fry 

sunny side up. 

4 Carefully place the egg on one half of the 

muffin then top with the bacon, drizzle with 

ketchup, if using, and sandwich with the other 

muffin half.

Breakfast Burrito 

SERVES 1 



(optional) 

1 slice bacon (any) 

1 small tortilla wrap 

(any) 

1 whole egg 

½ avocado, diced 

½ tomato, diced 

1 tsp Tabasco ♥ 

(optional) 

1 Place a frying pan over a high heat and spray 

with Fry Light, if using. 

2 Add the bacon and fry to the desired crispness. 

3 Place the tortilla on a serving plate, and top 

with the bacon. 

4 Using the same pan, crack in the egg and cook, 

stirring, until scrambled. Remove from the pan 

and place on top of bacon in the middle of the 

tortilla. 

5 Finally, add the avocado and tomato to the 

tortilla and drizzle with Tabasco, if using. 

6 Fold the bottom of the tortilla up to cover the 

bottom of the filling. Fold one side of the tortilla 

over the filling, then continue to roll it over to 

the other side until wrapped, then serve.

Mini Pitta Party 

SERVES 1 

1 mini pitta 

(wholegrain) 

1 level tsp butter 

(approx. 10g) 



(optional) 

1 slice halloumi 


1 slice bacon 

1 whole egg 

1 Toast the pitta and cut an opening in the top. 

2 Butter the inside of the pitta. 

3 Place a frying pan over a high heat and spray 

with Fry Light, if using. When the pan is hot, add 

the halloumi and cook for about 3 minutes on 

each side, until golden brown. Remove from the 

pan and place inside the pitta. 

4 Add the bacon to the pan and cook until the 

desired crispness. Remove from the pan and 

place inside the pitta. 

5 Using the same pan, crack in the egg and cook, 

stirring, until scrambled. Remove from the pan, 

place inside the pitta and serve.

Smoked Salmon Bagel Thin 

SERVES 1 

1 plain bagel thin, 

halved and toasted 

1 level tbsp full-fat 

cream cheese 

(approx. 30g) 

4 slices smoked salmon 


juice of ½ lemon 

rocket, to serve 

(optional) 

1 Spread both bagel halves with cream cheese 

and divide the smoked salmon between them. 

2 Drizzle with lemon juice and serve with rocket, 

if using.

Warm Winter PeanutBix 

SERVES 1 

1 level tbsp smooth 

peanut butter 

(approx. 15g) 

2 Weetabix 



Food Bible) 



1 Spread the peanut butter over the Weetabix 

biscuits and place them in a bowl. 

2 Pour the milk over the top until partially 

covered. 

3 Place in a microwave and warm for 1 minute 

on a medium heat. 


using, and serve.

Chocolate Almond Protein Cake 

SERVES 1 

1 scoop protein powder 

(typically 25–30g) 



Food Bible) 

1 level tbsp almond 


1 square 99% dark 


10–15g), grated 

1 Mix the protein powder and milk in a small 

bowl until it is a thick batter (similar to the 

consistency of very thick custard). 

2 Dot with the almond butter and sprinkle with 

the chocolate. 

3 Microwave on high for 2 minutes. 

4 Leave to cool for 1 minute before eating.

Coconut Protein Shake 

SERVES 1 

1 scoop protein powder 


approx. 500ml 

unsweetened 

coconut milk 

1 heaped tbsp 

desiccated coconut 

(approx. 25g) 

1 Shake or blend all the ingredients together until 

you reach the desired consistency. 

2 Pour into a tall glass and serve.

Sweet Almond Whip 

SERVES 1 



170g) 

1 level tbsp almond 


1 small handful 

almonds (approx. 

20g) 

1 tsp any MYPROTEIN 


(optional) 

1 Mix all the ingredients together in a bowl. 


using, and serve.

Cheese and Onion Omelette 

SERVES 1 


(approx. 10g) 

½ small red onion 

(typically 50g), 

thinly sliced 

2 whole eggs 

1 small handful grated 

Cheddar (approx. 

30g) 

1 large handful 

spinach and/or 

rocket 

1 Melt the butter in a frying pan over a medium 

heat, add the onion and cook for 4–5 minutes to 

soften. 

2 Meanwhile, crack the eggs into a small bowl 

and whisk with a fork. Season with a little salt 

and pepper, then pour into the pan with the 

onion and swirl the pan clockwise to level out. 

3 Sprinkle the Cheddar over the top and continue 

to cook until the omelette has reached your 

desired consistency. 

4 Place a bed of spinach and/or rocket on your 

serving plate, fold one half of the omelette over 

the other with a spatula and place on top of the 

rocket to serve.

Lo-Dough Breakfast Burrito 

SERVES 1 

1 piece Lo-Dough ♥ 



(optional) 

1 slice bacon 

2 whole eggs 


½ avocado, diced 

1 tsp Tabasco ♥ 

(optional) 

1 Place the Lo-Dough in a frying pan over a low 

heat to warm. 

2 Meanwhile, place a separate frying pan over a 

high heat and spray with Fry Light, if using. Add 

the bacon and fry to the desired crispness. 

3 Remove the bacon from the pan and place in 

the centre of the Lo-Dough. 

4 Using the bacon pan, crack in the egg and cook, 

stirring, until scrambled, then place on top of the 

bacon. 

5 Top with the tomato and avocado and drizzle 

with Tabasco, if using. 

6 Fold the bottom of the dough over the bottom 

of the filling, then hold the bottom in place as 

you roll one side of the dough over the filling 

until you have a wrap.

Bacon Dippy Eggs 

SERVES 1 

4 slices bacon 

4 asparagus spears 

2 whole eggs 

1 Preheat the oven to 200°C/fan 180°C. 

2 Stretch out each slice of bacon with the back of 

a knife to lengthen, then wrap each one around 

an asparagus spear. 

3 Place the wrapped spears on a baking sheet and 

bake for 20 minutes, or until the bacon is crisp. 

4 Meanwhile, boil the eggs until soft boiled. 

5 Serve the asparagus and bacon with the softboiled 

eggs and dip them in like toast soldiers.

Smoked Salmon Eggs Florentine 

SERVES 1 

generous dash malt 

vinegar 

4 whole eggs 


(approx. 10g) 


spinach 

2 slices smoked salmon 


½ lemon 

1 Bring a large pan of water to the boil, then 

reduce to a simmer. Add the vinegar, then stir 

the water clockwise. 

2 Crack the eggs into the centre of the swirling 

water one at a time and leave to simmer for 

approximately 3 minutes. 

3 Meanwhile, melt the butter in a large pan over 

a medium heat, add the spinach and leave to wilt. 

4 Remove the spinach from the pan and spread 

evenly over a plate. 

5 Remove the eggs from their pan using a slotted 

spoon and place on top of the spinach. 

6 Place the smoked salmon over the eggs, drizzle 

with lemon juice and serve.

Sausage and Egg Patties 

SERVES 1 

2 small pork sausages 

2 sprays Fry Light 


(optional) 

2 whole eggs 




1 Remove the sausage meat from the skins and 

use the palms of your hands to mould it into 2 

flat discs. 

2 Place a frying pan over a medium–high heat 

and spray with Fry Light, if using. Add the 

patties and cook for approximately 4–5 minutes 

on each side. 

3 Remove them from the pan and place in the 

centre of your serving plate. 

4 Spray more Fry Light into the pan, if using, and 

crack in the eggs. Fry them sunny side up for 

about 5 minutes, depending on how you like your 

eggs, then place them on top of the sausage 

patties. 

5 Season, drizzle with ketchup, if using, and 

serve.

Turkey Bacon Rolls 

SERVES 1 

2 slices halloumi 


4 slices turkey bacon 



rocket 


2 Quarter both halloumi slices to make 8 thick 

slabs. 

3 Stretch each of the 4 turkey bacon rashers out 

with the back of a knife, then cut each rasher in 

half to make 8 slices. 

4 Wrap each slice of turkey bacon around a 

chunk of halloumi and place them on a baking 

sheet. 

5 Bake for 20 minutes, or until the bacon is 

brown and beginning to crisp. 

6 Place a generous bed of spinach and/or rocket 

on your serving plate, top with the halloumi rolls 

and serve.

Turkish Eggs 

SERVES 1 


(approx. 10g) 

½ small white onion 


peeled and diced 


spinach 

½ × 400g tin chopped 

tomatoes 

3 whole eggs 

1 Melt the butter in a small frying pan over a 

medium heat and add the onion. Cook for 4–5 

minutes to soften, then add the spinach and 

allow to wilt. 

2 Add the chopped tomatoes, season well with 

salt and pepper and leave to simmer for 5–10 

minutes. 

3 Using the back of a spoon, create 3 small dents 

in the mixture and crack an egg into each one. 

Cover the pan with a lid, reduce the temperature 

to low and leave the eggs to cook for 5–10 

minutes, depending on how soft you want the 

yolks. 

4 Remove from the heat and serve.

TLT 

SERVES 1 



(optional) 

2 slices turkey bacon 

2 small slices bread 

(wholegrain) 

2 knife smears butter 


½ tomato, sliced into 4 

4 small lettuce leaves 




1 Place a small frying pan over a high heat and 

spray with Fry Light, if using. 

2 Add the turkey bacon and cook for 4–5 

minutes, or until you reach the desired crispness. 

3 Meanwhile, butter the bread (or toast, if you 

prefer) and place 2 lettuce leaves on top of each 

piece of bread. Top with the tomato. 

4 Remove the bacon from the pan and place it in 

the centre of the sandwich. 

5 Drizzle with ketchup, if using, and sandwich 

the halves together to serve.

Chicken Pesto Penne Pasta 

SERVES 1 

1 small chicken breast 


40g penne pasta 

(uncooked weight) 

2 level tbsp any pesto 

(approx. 30g) 

1 large handful rocket 


2 Season the chicken breast and bake uncovered 

in the oven for 20–30 minutes, or until the juices 

run clear. 

3 Meanwhile, cook the pasta according to the 

packet instructions. 

4 Drain the penne and return it to the pan. 

5 Remove the chicken from the oven and, using 2 

forks, shred the meat, then add it to the pasta. 

6 Stir in the pesto, season with salt and pepper 

and serve on a bed of rocket.

Prawn Rice Salad 

SERVES 1 

35g wholegrain or long 

grain rice (uncooked 

weight) 

2 tsp olive oil 

1 tsp chopped garlic 

1 small packet raw 

prawns (typically 

150g) 



rocket and/or lettuce 

leaves 

5 cherry tomatoes, 

halved 

1 spring onion, thinly 

sliced 


1 Cook the rice according to the packet 

instructions and set aside. 

2 Drizzle 1 teaspoon of the olive oil into a frying 

pan and place over a medium–high heat. Add the 

chopped garlic and allow to sizzle. Tip in the 

prawns and start to cook. 

3 Before the prawns are completely pink, add the 

rice, season with salt and pepper and toss 

everything together. 

4 Place the spinach or salad leaves, tomatoes and 

spring onion in a large salad bowl. Once the 

prawns are cooked through, tip in the prawn and 

rice mixture and combine. 

5 Drizzle with lemon juice and the remaining 

olive oil, season again and serve.

Tuna Mayo Spud 

SERVES 1 

1 small baking potato 

(typically 150g 

cooked weight) 

1 small tin tuna (60g 

drained weight) 

1 level tsp mayonnaise 


(approx. 10g) 

1 spring onion, finely 

sliced 



2 Rinse, dry and score the potato with a 

crisscross. Season well with salt and pepper, then 

place in the centre of the oven and bake for 

roughly 1 hour, or until golden brown on the 

outside and soft to the touch. 

3 Meanwhile, mix the tuna and mayonnaise 

together in a small bowl. 

4 Remove the potato from the oven, cut open and 

add the butter, using the back of a fork to mash it 

in. 

5 Season the potato with salt and pepper, add the 

tuna mayo filling and sprinkle with the spring 

onion. 

6 Serve with the rocket alongside.

Prawn and Feta Couscous 

SERVES 1 

35g couscous 

(uncooked weight) 



(optional) 



150g) 

1 small handful 

crumbled feta 

(approx. 40g) 



1 Cook the couscous according to the packet 

instructions. 

2 Meanwhile, place a frying pan over a mediumhigh 

heat and spray with Fry Light, if using. 

3 Add the prawns, season well, and toss for 2–3 

minutes, or until pink. 

4 Add the couscous and mix well. 

5 Stir in the feta and rocket, squeeze lemon over 

the mixture, season and serve.

Turkey Burger 

SERVES 1 

100g turkey breast 

mince 

1 whole egg 

1 small red onion, 

peeled and ½ diced 

and ½ sliced 

your choice of 

herbs/spices/seasoning 



(optional) 

1 small bread roll (any), 

halved 

1 lettuce leaf 

½ small tomato, sliced 

1 pickle, sliced 




1 Place the mince, egg, diced onion and seasoning 

together in a small bowl and mix well to combine. 

Mould and flatten into a burger. 

2 Place a frying pan over a medium heat and 

spray with Fry Light, if using. Add the burger 

and cook for 5 minutes on each side, or until cook 

through. 

3 Meanwhile, place the bun face down in the pan 

with the burger until lightly toasted. 

4 Remove the bun from the pan and place on a 

plate. Build the burger by placing the turkey on 

top of the bun, then the lettuce, sliced tomato, 

sliced onion and pickle. Drizzle with ketchup, if 

using, to serve.

Tortilla Pizza 

SERVES 1 

1 plain, small tortilla 

wrap (typically 40g) 

2 level tbsp passata 

(approx. 30g) 

2 chicken sausages 

(typically 34g each), 

finely sliced (Heck 


are my favourite ♥ ) 

½ small red onion, 

peeled and finely 

sliced 

½ jalapeño pepper, 

sliced 



30g) 


2 Place the tortilla in the middle of a baking tray 

and spoon the passata into the middle, spreading 

it outwards and evenly towards the edges. 

3 Scatter over the sausage slices, red onion and 

jalapeño, then sprinkle with the cheese. 

4 Bake in the oven for 10 minutes, or until your 

desired crispiness.

Meat and Two Veg 

SERVES 1 

1 small fillet steak 


1 small head broccoli 


broken into florets 

2 small new potatoes 


cooked weight) 



(optional) 


(approx. 10g) 




1 Allow the steak to come up to room 

temperature and bring a large pan of salted 

water to the boil. 

2 Add the broccoli and new potatoes to the pan 

and leave to simmer for 20–30 minutes. 

3 Before the vegetables are fully cooked, season 

the steak on each side with salt and pepper and 

place a small frying pan over a high heat. Spray 

with Fry Light, if using, then add the steak. Sear 

on each side for 1 minute, or until cooked to your 

liking. 

4 Remove from the heat and place on a plate to 

rest. 

5 Drain the broccoli and potatoes and return 

them to the pan. Season well with salt and 

pepper, then lazily mash so that big chunks 

remain. 

6 Add the butter to the mixture and stir well. 

7 Spoon the broccoli and potatoes into the centre 

of a plate, top with the steak and drizzle with 

ketchup, if using, to serve.

Sausage and Mash 

SERVES 1 

1 small baking potato 


cooked weight), 

peeled and 

quartered 

2 pork chipolatas 



(approx. 10g) 




1 Preheat the grill to high. 

2 Bring a small pan of salted water to the boil and 

add the potato. Simmer for 20–30 minutes, or 

until soft when poked with a kitchen knife. 

3 Meanwhile, pierce the sausages with a fork and 

grill for 10–15 minutes, turning occasionally, or 

until cooked through. 

4 Drain the potato and return to the pan. Season 

well with salt and pepper, add the butter and 

mash. 

5 Spoon the potato into the centre of a plate and 

place the chipolatas on top. 

6 Drizzle with ketchup, if using, to serve.

Spicy Beef Tacos 

SERVES 1 



(optional) 

100g 5% beef mince 

any herbs/spices/hot 

sauce desired 


½ white onion, peeled 

and diced 


diced 

juice of ½ lime 

2 taco shells 


shredded lettuce 

1 Place a small frying pan over a medium– high 

heat and spray with Fry Light, if using. 

2 Add the mince and cook for about 7–10 

minutes, until brown. Season with salt and 


3 Meanwhile, place the tomato, onion and 

jalapeño in a small bowl and mix together with 

the lime juice. 

4 Stuff each taco with a little lettuce, divide the 

mince between the two shells, then top with the 

salsa and serve.

Lo-Dough Pizza 

SERVES 1 

1 piece Lo-Dough ♥ 

2 level tbsp passata 

(approx. 30g) 


(typically 34g each), 

finely sliced (Heck 


are my favourite ♥ ) 

½ small red onion, 

peeled and finely 

sliced 


finely sliced 



30g) 

1 tsp chilli oil 

1 Preheat oven to 200°C/fan 180°C. 

2 Place the Lo-Dough in the middle of a baking 

tray and spoon the passata into the middle. 

Spread it outwards and evenly towards the edges. 

3 Arrange the sausages, onion and jalapeño 

evenly around the pizza base. Sprinkle the 

Cheddar over the top and bake in the oven for 10 

minutes, or until the pizza has reached your 

desired crispiness. 

4 Remove the pizza from the oven, cut into 

quarters and serve with the chilli oil in a small 

bowl alongside. Dip in and enjoy!

Meat and Three Veg 

SERVES 1 

1 small fillet steak 


1 small head broccoli 





(optional) 

1 portobello mushroom 

½ large tomato 


(approx. 10g) 




1 Allow the steak to come up to room 

temperature and bring a large pan of salted 

water to the boil. 

2 Add the broccoli to the pan and simmer for 20– 

30 minutes, until very tender. 

3 Meanwhile, place a small frying pan over a 

high heat and spray with Fry Light, if using. 

4 Season the steak on each side with salt and 

pepper and add to the pan with the mushroom 

and tomato. Sear the steak on each side for 1 

minute, or until cooked to your liking. 

5 Drain the broccoli and return it to the pan with 

the butter. Season well with salt and pepper and 

mash. 

6 Spoon the broccoli into the centre of a serving 

plate and place the steak and vegetables on top. 

7 Drizzle with ketchup, if using, to serve.

My Big Fat Salad 

SERVES 1 

2 whole eggs 



rocket and/or lettuce 

leaves 

5 cherry tomatoes, 

halved 

1 spring onion, finely 

chopped 

½ avocado, sliced 

1 level tbsp pine nuts 

(approx. 15g) 


1 Bring a pan of water to the boil and cook the 

eggs in their shells for 5–10 minutes, depending 

on how soft you like the yolks. 

2 Meanwhile, build the salad in a large serving 

bowl. Place the salad leaves inside, then top with 

the tomatoes, spring onion, avocado and pine 

nuts. 

3 Drain the eggs and place them under cold 

running water. Shell and halve them, then add to 

the salad bowl. 

4 Season well with salt and pepper, drizzle with 

olive oil and serve.

Cheesy Chicken and Cauliflower 

Mash 

SERVES 1 

1 cauliflower head 






30g) 


(approx. 10g) 


2 Bring a pan of salted water to the boil and add 

the cauliflower. Reduce the heat and simmer for 

20–30 minutes. 

3 Season the chicken breast with salt and pepper, 

and roast uncovered in the oven for 20–30 

minutes, or until the juices run clear. 

4 Remove the chicken from the oven and 

sprinkle with the cheese, then return it to the 

oven for a final 5–10 minutes, until the cheese is 

melted. 

5 Meanwhile, drain the cauliflower and return it 

to the pan. Season with salt and pepper, add the 

butter and mash well. 

6 Spoon the cauliflower on to a plate and place 

the chicken on top. Season again and serve.

Chicken Sausages and Cheesy 

Broccoli Mash 

SERVES 1 


(typically 34g each) 

(Heck Chicken 

Chipolatas are my 

favourite ♥ ) 

1 small broccoli head 




(approx. 10g) 



30g) 




1 Preheat the grill to medium-high. 

2 Bring a large pan of salted water to the boil and 

add the broccoli florets. Reduce the heat and 

simmer for 20–30 minutes, until tender. 

3 Pierce the sausages with a fork and grill for 15 

minutes, turning occasionally, until cooked 

through. 

4 Drain the broccoli and return it to the pan. 

Season with salt and pepper, add the butter and 

mash. 

5 Spoon the broccoli mash into the centre of a 

plate, place the sausages on top and sprinkle with 

the Cheddar. Drizzle with ketchup, if using, to 

serve.

Chicken and Prawn Hot and Sour 

Soup 

SERVES 1 

1 tsp sesame oil 

1 tsp finely chopped 

garlic 

½ red chilli, finely 

chopped 



chopped into small 

pieces 

1 large handful button 

mushrooms (approx. 

100g), halved 



150g) 


spinach 

½ chicken stock cube 

400ml boiling water 

1 tbsp soy sauce 


1 Place the oil, garlic and chilli in a large, deep 

frying pan or wok and place over a medium–high 

heat. When the oil starts spitting, add the 

chicken and cook for 2–3 minutes. 

2 Add the mushrooms and continue to fry until 

the chicken is cooked and the mushrooms have 

softened. 

3 Stir in the prawns and toss all ingredients 

together, until the prawns are cooked through. 

4 Dissolve the chicken stock cube in the water 

then add this to the pan with the spinach, 

followed by the soy sauce and lime juice. Season 

with salt and pepper to taste and serve.

Prawn and Feta Tapas Bowl 

SERVES 1 


½ small white onion, 

diced 



150g) 

½ × 400g tin chopped 

tomatoes 

1 small handful cubed 

feta (approx. 30g) 



rocket and/or 

lettuce, to serve 

1 Place the oil in a frying pan over a medium– 

high heat. 

2 Add the onion to the pan, stir and cook for 4–5 

minutes, or until soft. 

3 Add the prawns and toss in the pan for 2–3 

minutes, until pink and cooked through. 

4 Lower the heat, stir in the chopped tomatoes 

and simmer for 5 minutes. 

5 Finally, crumble in the feta and leave to melt. 

6 Season with salt and pepper to taste and serve 

alongside the salad leaves.

Fats Stacked Turkey Burger 

SERVES 1 

100g turkey breast 

mince 

1 whole egg 

1 small red onion, 

peeled and ½ diced 

and ½ finely sliced 


herbs/spices/seasoning 



(optional) 

1 slice halloumi 




rocket 

1 lettuce leaf 

½ small tomato, finely 

sliced 

1 pickle, finely sliced 




1 Combine the mince, egg, diced onion and 

chosen seasoning together in a bowl. Mould and 

flatten the mixture into a burger. 

2 Place a small frying pan over a medium heat 

and spray with Fry Light, if using. Add the 

turkey burger to the pan, sear on each side, then 

fry for about 5 minutes on each side, or until 

cooked through. 

3 Place the halloumi in the pan next to the burger 

and allow to melt slightly. 

4 Arrange the handful of spinach or rocket 

leaves on a plate and top with the turkey burger 

and halloumi. Place the lettuce leaf, tomato, sliced 

onion and pickle on top of the burger and drizzle 

with ketchup, if using, to serve.

Chicken Pesto Courgetti 

SERVES 1 



1 large courgette 


1 level tbsp any pesto 

(approx. 15g) 

1 level tbsp pine nuts 

(approx. 15g) 


2 level tbsp finely 

grated Parmesan 

(approx. 20g) 


2 Season the chicken breast and bake uncovered 

for 20–30 minutes, or until the juices run clear. 

3 Meanwhile, grate the courgetti into long 

strands (vertically down the largest slicing option 

on a cheese grater will do the trick – or you could 

use a spiraliser). 

4 Place the courgetti in a saucepan over a 

medium heat, season with salt and pepper, and 

cook for 3–4 minutes. 

5 Remove the chicken from oven and, using 2 

forks, shred the meat before adding it to the 

courgetti. 

6 Stir in the pesto and pine nuts and check the 

seasoning. 

7 Serve on a bed of rocket with Parmesan 

scattered over the top.

Spicy Beef Lettuce Wraps 

SERVES 1 



(optional) 

125g 5% beef mince 


herbs/spices/hot 

sauce 


½ white onion, peeled 

and diced 


diced 


2–4 large lettuce leaves 

1 large handful grated 


30g) 

1 Place a small frying pan over a medium–high 

heat and spray with Fry Light, if using. Add the 

mince and your choice of seasoning and brown 

for 5–10 minutes, until cooked through. 

2 Meanwhile, combine the tomato, onion, 

jalapeño and lime juice in a bowl to make a salsa. 

3 Place the lettuce leaves on a serving plate and 

divide the cooked mince between them. Sprinkle 

them with cheese, top with the salsa and serve.

Anti-inflammatory Diet Plans for Special Diets (1600-2200 kcal) 

The VEGAN Action Plan 

A diet high in plant-based protein, complex carbohydrates, fiber, and healthy 

fats, this Action Plan is great for vegetarians or vegans. If you want to 

increase your plant consumption and explore plant-based recipes, this is a 

great way to start. However, for anyone who cannot tolerate beans, legumes, 

or grains, this is not the plan for you. Likewise, meat lovers be forewarned: 

you may not be fully satisfied. 

WEEK 1 

MONDAY 

Breakfast: Inflammation-Soothing Smoothie Lunch: Fennel, Leek, and Pear Soup 

Dinner: Mushroom Risotto 

TUESDAY 

Breakfast: Coconut Rice with Berries Lunch: Brussels Sprout Slaw (Dinner: 

Quinoa-Broccolini Sauté 

WEDNESDAY 

Breakfast: Eat-Your-Vegetables Smoothie Lunch: Fennel, Leek, and Pear Soup (leftovers) 

Dinner: Hummus Burgers with sliced tomatoes and cucumbers 

THURSDAY Breakfast: Overnight Muesli unch: Mushroom Risotto (leftovers) 

Dinner: Lentil, Vegetable, and Fruit Bowl 

FRIDAY 

Breakfast: Protein Powerhouse Smoothie Lunch: Sweet Potato and Rice Soup 

Dinner: One-Pot Tomato Basil Pasta 

SATURDAY 

Breakfast: Mushroom “Frittata”, with melon wedges Lunch: One-Pot Tomato Basil Pasta 

(leftovers) Dinner: Savory Zucchini Patties, with Sliced Apple, Beet, and Celery Salad 

SUNDAY 

Breakfast: Buckwheat Waffles Lunch: Sliced Apple, Beet, and Celery Salad (leftovers) with 

White Bean Dip, and vegetable sticks Dinner: Butternut Squash and Spinach Gratin with Lentils 

SUGGESTED SNACKS 

Celery and ¼ cup of almond butter 

Fruit and 8 ounces plain nondairy yogurt 

Jicama and mango wedges 

Half an avocado sprinkled with sea salt 

WEEK 2

MONDAY 

Breakfast: Chai Smoothie Lunch: Mushroom “Frittata” (leftovers) 

Dinner: Soba Noodle Soup with Spinach 

TUESDAY 

Breakfast: Buckwheat Waffles (leftovers)Lunch: Savory Zucchini Patties (leftovers) 

Dinner: Butternut Squash and Spinach Gratin with Lentils (leftovers) 

WEDNESDAY 

Breakfast: Chia Breakfast Pudding Lunch: Hummus Burgers (leftovers), with half an 

avocado with sea salt Dinner: Coconut Curry–Butternut Squash Soup 

THURSDAY 

Breakfast: Green Apple Smoothie Lunch: Soba Noodle Soup with Spinach (leftovers) 

Dinner: Buddha Bowl 

FRIDAY 

Breakfast: Spicy Quinoa Lunch: Coconut Curry–Butternut Squash Soup (leftovers) Dinner: 

Zucchini Stuffed with White Beans and Olives 

SATURDAY 

Breakfast: Buckwheat Crêpes with Berries Lunch: Avocado and Mango Salad 

Dinner: Broccoli and Lentil Stew 

SUNDAY 

Breakfast: Sweet Potato Hash Lunch: Roasted Vegetable Soup Dinner: 

Mediterranean Chopped Salad 


Chocolate-Avocado Mousse with Sea Salt 

Crunchy-Spicy Chickpeas 


Celery with ¼ cup of almond butter 

WEEK 3 

MONDAY 

Breakfast: Buckwheat Crêpes with Berries (leftovers) Lunch: Zucchini Stuffed with White Beans and 

Olives (leftovers) Dinner: Roasted Vegetable Soup (leftovers) 

TUESDAY 

Breakfast: Protein Powerhouse Smoothie Lunch: Broccoli and Lentil Stew 

Dinner: Buckwheat Noodle Pad Thai 

WEDNESDAY 

Breakfast: Buckwheat Waffles (leftovers) Lunch: Quinoa and Roasted Asparagus Salad Dinner: 

Winter Squash and Kasha Stew 

THURSDAY 

Breakfast: One-for-All Smoothie Lunch: Almost Caesar Salad Dinner: Mango and Black Bean Stew 

FRIDAY 

Breakfast: Overnight Muesli Lunch: Veggie Soft Tacos Dinner: Buckwheat 

Noodle Pad Thai (leftovers) 

SATURDAY 

Breakfast: Buckwheat Waffles Lunch: Winter Squash and Kasha Stew (leftovers) Dinner:

Roasted Broccoli and Cashews 

SUNDAY 

Breakfast: Mushroom “Frittata” Lunch: Quinoa-Broccolini Sauté Dinner: 



Half an avocado with sea salt 

Celery and ¼ cup of almond butter 

Pear and ½ cup of almonds 

Carrot sticks and ¼ cup of hummus 

¼ cup Green Olive Tapenade, with cucumber slices 


Blueberry Crisp 

WEEK 4 

MONDAY 

Breakfast: Coconut Rice with Berries Lunch: Mediterranean Chopped Salad (leftovers) 

Dinner: Roasted Sweet Potatoes and Pineapple 

TUESDAY 

Breakfast: Inflammation-Soothing Smoothie Lunch: Mushroom “Frittata” (leftovers) Dinner: Lentil 

and Carrot Soup with Ginger 

WEDNESDAY 

Breakfast: Buckwheat Waffles (leftovers) Lunch: Brussels Sprout Slaw Dinner: Buddha Bowl 

THURSDAY 

Breakfast: Green Apple Smoothie Lunch: Roasted Sweet Potatoes and Pineapple (leftovers) 

Dinner: Roasted Cauliflower with Almond Sauce 

FRIDAY 

Breakfast: Overnight Muesli Lunch: Lentil and Carrot Soup with Ginger (leftovers) Dinner: 

Mushroom Risotto 

SATURDAY 

Breakfast: Spicy Quinoa Lunch: Roasted Vegetable Soup Dinner: Butternut 

Squash and Spinach Gratin with Lentils 

SUNDAY 

Breakfast: Buckwheat Crêpes with Berries Lunch: Butternut Squash and Spinach Grain with 

Lentils (leftovers) Dinner: Mushrooms in Broth and Green Beans with Crispy Shallots 






Mini Snack Muffins

The PALEO Action Plan 

This is a high-protein, healthy fat, fiber, and low-carbohydrate diet good for 

those who enjoy meat and eggs. If you don’t tolerate some animal products 

well, or if you love grains, this Action Plan may not be your cup of tea. And 

because the animal products should be organic and pasture raised, it can be 

expensive on a restrictive budget. 

WEEK 1 

MONDAY 

Breakfast: Inflammation-Soothing Smoothie Lunch: Roasted Vegetable Soup 

Dinner: Chicken Breast with Cherry Sauce 

TUESDAY 

Breakfast: Chia Breakfast Pudding Lunch: Almost Caesar Salad Dinner: Salmon 

Baked with Leeks and Fennel 

WEDNESDAY 

Breakfast: Green Apple Smoothie Lunch: Mediterranean Chopped Salad Dinner: 

Trout with Sweet-and-Sour Chard 

THURSDAY 

Breakfast: Herb Scramble with Sautéed Cherry Tomatoes Lunch: Brussels Sprout Slaw Dinner: 

Sesame, Broccoli, Carrot, and Chicken Stir-Fry 

FRIDAY 

Breakfast: Eat-Your-Vegetables Smoothie Lunch: Pumpkin Soup with Fried Sage 

Dinner: Coconut Chicken 

SATURDAY 

Breakfast: Cucumber and Smoked-Salmon Lettuce Wraps Lunch: Turmeric Chicken Salad 

Dinner: Garlic-Mustard Lamb Chops 

SUNDAY 

Breakfast: Easy Turkey Breakfast Sausage Lunch: Pumpkin Soup with Fried Sage 

(leftovers) Dinner: Sea Bass Baked with Tomatoes, Olives, and Capers 


Apple with 2 tablespoons of almond butter 

Pear with ½ cup of hazelnuts 

Mashed Avocado with Jicama Slices 

WEEK 2 

MONDAY 

Breakfast: Chai Smoothie Lunch: Fennel, Leek, and Pear Soup Dinner: Coconut 

Chicken (leftovers)

TUESDAY 

Breakfast: Easy Turkey Breakfast Sausage Lunch: Mediterranean Chopped Salad 

Dinner: Coconut Curry–Butternut Squash Soup 

WEDNESDAY 

Breakfast: One-for-All Smoothie Lunch: Fennel, Leek, and Pear Soup (leftovers) Dinner: 

Salmon with Basil Gremolata 

THURSDAY 

Breakfast: Chia Breakfast Pudding Lunch: Almost Caesar Salad Dinner: Spice- 

Rubbed Chicken 

FRIDAY 

Breakfast: Protein Powerhouse Smoothie Lunch: Coconut Curry–Butternut Squash Soup 

Dinner: Chicken Skewers with Mint Sauce 

SATURDAY 

Breakfast: Herb Scramble with Sautéed Cherry Tomatoes Lunch: Chicken Lettuce Wraps 

Dinner: Mediterranean Fish Stew 

SUNDAY 

Breakfast: Coconut Pancakes Lunch: Chicken Thighs with Sweet Potatoes 

Dinner: Mediterranean Fish Stew (leftovers) 


1 ounce bittersweet chocolate with ½ cup of hazelnuts 

1 ounce sliced turkey with jicama sticks 

Chicken Fingers with Honey-Mustard-Sesame Sauce Smoked 

Trout and Mango Wraps 

WEEK 3 

MONDAY 

Breakfast: Eat-Your-Vegetables Smoothie Lunch: Chicken Thighs with Sweet Potatoes 

(leftovers) Dinner: Sole with Vegetables in Foil Packets 

TUESDAY 

Breakfast: Herb Scramble with Sautéed Cherry Tomatoes Lunch: Almost Caesar Salad Dinner: Lamb 

Stew 

WEDNESDAY 

Breakfast: Green Apple Smoothie Lunch: Turmeric Chicken SaladDinner: 

Swordfish with Pineapple and Cilantro 

THURSDAY 

Breakfast: Cucumber and Smoked-Salmon Lettuce Wraps Lunch: Lamb Stew (leftovers) 

Dinner: Mediterranean Chopped Salad 

FRIDAY 

Breakfast: Chai Smoothie Lunch: Roasted Vegetable Soup Dinner: Salmon Cakes 

with Mango Salsa 

SATURDAY 

Breakfast: Easy Turkey Breakfast Sausage Lunch: Sliced Apple, Beet, and Celery Salad Dinner: 

Sesame-Tuna Skewers SUNDAY 

SUNDAY 

Breakfast: Sweet Potato Hash Lunch: Braised Bok Choy with Shiitake Mushrooms 

Dinner: Garlic-Mustard Lamb Chops 

SUGGESTED SNACKS

1 ounce smoked salmon and cucumber slices 

Chicken Fingers with Honey-Mustard-Sesame Sauce (leftovers) 


5 olives with cucumber slices 

WEEK 4 

MONDAY 

Breakfast: Protein Powerhouse Smoothie Lunch: Mushrooms in Broth Dinner: 

Chicken Thighs with Sweet Potatoes 

TUESDAY 

Breakfast: Sweet Potato Hash (leftovers) Lunch: Turmeric Chicken Salad Dinner: Oven-Roasted 

Cod with Mushrooms 

WEDNESDAY 

Breakfast: Inflammation-Soothing Smoothie Lunch: Chicken Thighs with Sweet Potatoes (leftovers) 

Dinner: Baked Spice Salmon Steaks 

THURSDAY 

Breakfast: Easy Turkey Breakfast Sausage (leftovers) Lunch: Coconut Curry–Butternut Squash 

Soup Dinner: Salmon Baked with Leeks and Fennel 

FRIDAY 

Breakfast: One-for-All Smoothie Lunch: Chicken Lettuce Wrap Dinner: Lamb 

Stew 

SATURDAY 

Breakfast: Coconut Pancakes Lunch: Spice-Rubbed Chicken Dinner: Coconut 

Curry–Butternut Squash Soup (leftovers) 

SUNDAY 

Breakfast: Herb Scramble with Sautéed Cherry Tomatoes Lunch: Spice-Rubbed Chicken 

(leftovers) Dinner: Pecan-Crusted Trout 



Celery with ¼ cup of almond butter 


Mini Snack Muffins (leftovers)

The MEDITERRANEAN Action Plan 

Don’t be fooled into thinking an anti-inflammatory Mediterranean diet is full 

of pasta, wine, and cheese—it definitely is not. This Action Plan is for anyone 

who thoroughly enjoys plant-based foods, but likewise enjoys the occasional 

animal product. It’s high in protein, fiber, and heathy fat, and low in 

carbohydrates. If Mediterranean flavors aren’t your favorite, this plan is 

probably not for you. Try the Vegan, Paleo, or Time-Saving Plans instead. 

WEEK 1 

MONDAY 

Breakfast: Inflammation-Soothing Smoothie Lunch: Almost Caesar Salad 

Dinner: Salmon Baked with Leeks and Fennel 

TUESDAY 

Breakfast: Herb Scramble with Sautéed Cherry Tomatoes Lunch: Salmon Baked with Leeks 

and Fennel (leftovers) Dinner: Chicken Chili with Beans 

WEDNESDAY 

Breakfast: Eat-Your-Vegetables Smoothie Lunch: Turmeric Chicken Salad Dinner: Trout with Sweetand-Sour 

Chard 

THURSDAY 

Breakfast: Chia Breakfast Pudding Lunch: Chicken Chili with Beans (leftovers) Dinner: One-Pot 

Tomato Basil Pasta 

FRIDAY 

Breakfast: Protein Powerhouse Smoothie Lunch: Lentil, Vegetable, and Fruit Bowl Dinner: 


SATURDAY 

Breakfast: Buckwheat Waffles Lunch: One-Pot Tomato Basil Pasta (leftovers) Dinner: 

Chicken Thighs with Swee 

SUNDAY 

Breakfast: Coconut Pancakes Lunch: Chicken Skewers with Mint Sauce Dinner: 

Garlic-Mustard Lamb Chops 



Pear and ½ cup of walnuts 

Celery and ¼ cup of hummus 

WEEK 2 

MONDAY

Breakfast: Chai Smoothie Lunch: Quinoa and Roasted Asparagus Salad Dinner: 

Oven-Roasted Cod with Mushrooms 

TUESDAY 

Breakfast: Buckwheat Waffles (leftovers) Lunch: Chicken Thighs with Sweet Potatoes (leftovers) 

Dinner: Whitefish with Spice Rub 

WEDNESDAY 

Breakfast: Green Apple Smoothie Lunch: Fennel, Leek, and Pear Soup Dinner: 

Hummus Burgers, with sliced cucumbers, tomatoes, and avocado 

THURSDAY 

Breakfast: Chia Breakfast Pudding Lunch: Buckwheat Noodle Pad Thai Dinner: 

Spice-Rubbed Chicken 

FRIDAY 

Breakfast: One-for-All Smoothie Lunch: Lentil and Carrot Soup with Ginger 

Dinner: Sesame, Broccoli, Carrot, and Chicken Stir-Fry 

SATURDAY 

Breakfast: Mushroom “Frittata” Lunch: Fennel, Leek, and Pear Soup (leftovers) Dinner: 

Savory Zucchini Patties 

SUNDAY 

Breakfast: Buckwheat Crêpes with Berries, and goat cheese Lunch: Lentil, Vegetable, and 

Fruit Bowl Dinner: Lamb Stew 


Cucumber slices with 1 ounce of sheep’s milk feta cheese 


Smoked Turkey–Wrapped Zucchini Sticks 

WEEK 3 

MONDAY 

Breakfast: Inflammation-Soothing Smoothie Lunch: Lamb Stew (leftovers) 

Dinner: Savory Zucchini Patties (leftovers) 

TUESDAY 

Breakfast: Mushroom “Frittata” (leftovers) Lunch: Hummus Burgers (leftovers) 

Dinner: Mediterranean Fish Stew 

WEDNESDAY 

Breakfast: Chai Smoothie Lunch: Turmeric Chicken Salad Dinner: Cod with 

Lentils and Vegetables 

THURSDAY 

Breakfast: Buckwheat Crêpes with Berries (leftovers), and goat cheese Lunch: Cod with Lentils and 

Vegetables (leftovers) Dinner: Mushroom Risotto 

FRIDAY 

Breakfast: Protein Powerhouse Smoothie Lunch: Mediterranean Chopped Salad 

Dinner: Lentil-Lamb Ragu 

SATURDAY 

Breakfast: Spicy Quinoa Lunch: Mushroom Risotto (leftovers) 

Dinner: Salmon Cakes with Mango Salsa 

SUNDAY

Breakfast: Sweet Potato Hash Lunch: Lentil-Lamb Ragu (leftovers) Dinner: 

Sesame-Tuna Skewers 


Celery and ¼ cup of hummus 

Sliced cucumbers and tomatoes with extra-virgin olive oil and sea salt 


5 olives and 1 ounce of sheep’s milk feta cheese 

Apple and 2 tablespoons of almond butter 

Celery with ¼ cup of Green Olive Tapenade 

Chocolate-Cherry Clusters 

WEEK 4 

MONDAY 

Breakfast: Green Apple Smoothie Lunch: Salmon Cakes with Mango Salsa (leftovers) 

Dinner: Chicken Breast with Cherry Sauce 

TUESDAY 

Breakfast: Sweet Potato Hash (leftovers) Lunch: Soba Noodle Soup with Spinach Dinner: Pecan- 

Crusted Trout 

WEDNESDAY 

Breakfast: Chai Smoothie Lunch: Almost Caesar Salad Dinner: Chicken with 

Brown Rice and Snow Peas 

THURSDAY 

Breakfast: Overnight Muesli Lunch: Winter Squash and Kasha Stew Dinner: Sea 

Bass Baked with Tomatoes, Olives, and Capers 

FRIDAY 

Breakfast: One-for-All Smoothie Lunch: Soba Noodle Soup with Spinach (leftovers) Dinner: 


SATURDAY 

Breakfast: Coconut Pancakes Lunch: Winter Squash and Kasha Stew (leftovers) Dinner: 


SUNDAY 

Breakfast: Herb Scramble with Sautéed Cherry Tomatoes Lunch: Coconut Chicken 

(leftovers) Dinner: Chicken with Fennel and Zucchini 



Celery and ½ cup of Green Olive Tapenade 


5 olives and 1 ounce of sheep’s milk feta cheese

The TIME-SAVING Action Plan 

Variety is the spice of life, and this high-protein, high-fiber Action Plan, with 

moderate amounts of healthy fats and carbohydrates, offers plenty of it. It’s 

also the ideal plan for anyone who doesn’t want to spend a lot of time 

preparing meals—just 15 minutes or less. 

However, there are a number of recipes in this plan that use ingredients 

that may be problematic for anyone with multiple food allergies or 

sensitivities. Scan the recipes thoroughly before deciding on this plan, or 

substitute other recipes if you don’t mind a bit more prep time. 

WEEK 1 

MONDAY 

Breakfast: Inflammation-Soothing Smoothie Lunch: Coconut Curry–Butternut Squash Soup 

Dinner: Chicken Chili with Beans 

TUESDAY 

Breakfast: Warm Chia-Berry Nondairy Yogurt Lunch: Mediterranean Chopped Salad Dinner: 

Chicken with Brown Rice and Snow Peas 

WEDNESDAY 

Breakfast: Eat-Your-Vegetables Smoothie Lunch: Coconut Curry–Butternut Squash Soup 

(leftovers) Dinner: Lamb Stew 

THURSDAY 

Breakfast: Overnight Muesli Lunch: Chicken Chili with Beans (leftovers) Dinner: Avocado and 

Mango Salad 

FRIDAY 

Breakfast: One-for-All Smoothie Lunch: White Bean and Tuna Salad Dinner: 

Lamb Stew (leftovers) 

SATURDAY 

Breakfast: Cucumber and Smoked-Salmon Lettuce Wraps Lunch: Almost Caesar Salad Dinner: 

Lentil-Lamb Ragu 

SUNDAY 

Breakfast: Protein Powerhouse Smoothie Lunch: White Bean and Tuna Salad (leftovers) Dinner: 




Apple and ½ cup of almonds 


Chocolate-Cherry Clusters

WEEK 2 

MONDAY 

Breakfast: Green Apple Smoothie Lunch: Avocado and Mango Salad Dinner: 

Coconut Chicken (leftovers) 

TUESDAY 

Breakfast: Spicy Quinoa Lunch: Coconut Curry–Butternut Squash Soup Dinner: White Bean and 

Tuna Salad 

WEDNESDAY 

Breakfast: Chai Smoothie Lunch: Coconut Curry–Butternut Squash Soup (leftovers) 

Dinner: One-Pot Tomato Basil Pasta 

THURSDAY 

Breakfast: Herb Scramble with Sautéed Cherry Tomatoes Lunch: Brussels Sprout Slaw Dinner: One- 

Pot Tomato Basil Pasta (leftovers) 

FRIDAY 

Breakfast: Inflammation-Soothing Smoothie Lunch: White Bean and Tuna Salad (leftovers) 

Dinner: Mediterranean Chopped Salad 

SATURDAY 

Breakfast: Chia Breakfast Pudding Lunch: Sliced Apple, Beet, and Celery Salad 

Dinner: Winter Squash and Kasha Stew 

SUNDAY 

Breakfast: Eat-Your-Vegetables Smoothie Lunch: Almost Caesar Salad Dinner: 

Chicken Chili with Beans 


5 olives and cucumber slices 

Carrot sticks with ¼ cup of hummus 



WEEK 3 

MONDAY 

Breakfast: One-for-All Smoothie Lunch: Winter Squash and Kasha Stew (leftovers) Dinner: One-Pot 

Tomato Basil Pasta 

TUESDAY 

Breakfast: Warm Chia-Berry Nondairy Yogurt Lunch: Chicken Chili with Beans (leftovers) Dinner: 

One-Pot Tomato Basil Pasta (leftovers) 

WEDNESDAY 

Breakfast: Protein Powerhouse Smoothie Lunch: Sliced Apple, Beet, and Celery Salad Dinner: 


THURSDAY 

Breakfast: Overnight Muesli Lunch: Coconut Chicken (leftovers) Dinner: Mediterranean Chopped 

Salad 

FRIDAY 

Breakfast: Green Apple Smoothie Lunch: Avocado and Mango Salad Dinner: 

White Bean and Tuna Salad 

SATURDAY

Breakfast: Cucumber and Smoked-Salmon Lettuce Wraps Lunch: White Bean and Tuna 

Salad (leftovers) Dinner: Lamb Stew 

SUNDAY 

Breakfast: Chai Smoothie Lunch: Lamb Stew (leftovers) Dinner: Mediterranean Chopped Salad 


Carrot Sticks with ¼ cup of hummus 


1 ounce smoked salmon with cucumber slices 


Kale Pesto, with vegetables 

WEEK 4 

MONDAY 

Breakfast: Inflammation-Soothing Smoothie Lunch: Brussels Sprout Slaw 

Dinner: Winter Squash and Kasha Stew 

TUESDAY 

Breakfast: Chia Breakfast Pudding Lunch: Mediterranean Chopped Salad Dinner: Winter Squash and 

Kasha Stew (leftovers) 

WEDNESDAY 

Breakfast: Eat-Your-Vegetables Smoothie Lunch: Almost Caesar Salad Dinner: Chicken Curry 

THURSDAY 

Breakfast: Spicy Quinoa Lunch: Almost Caesar Salad Dinner: Chicken Chili with Beans 

FRIDAY 

Breakfast: Protein Powerhouse Smoothie Lunch: Chicken Chili with Beans (leftovers) 

Dinner: Brussels Sprout Slaw 

SATURDAY 

Breakfast: Herb Scramble with Sautéed Cherry Tomatoes Lunch: Chicken with Brown Rice 

and Snow Peas Dinner: White Bean and Tuna Salad 

SUNDAY 

Breakfast: Chai Smoothie Lunch: Avocado and Mango Salad Dinner: Chicken 

with Brown Rice and Snow Peas (leftovers) 


Cucumber-Yogurt Dip, with vegetables 

Carrot sticks with ¼ cup of hummus 

5 olives with cucumber slices 


1 ounce bittersweet chocolate with ½ cup of hazelnuts

Kitchen Equipment and Pantry Lists 

The best way to succeed with your anti-inflammatory Action Plan is to create 

an environment for success. Get rid of foods that cause inflammation; you 

may crave them in the early stages, but if they are not readily available, 

you’re less likely to indulge. Stock your pantry with staples that help you 

prepare delicious, healing meals. 

As with any meal plan, bland does not have to be on the menu. There are 

myriad herbs, spices, oils, sweeteners, and a variety of condiments that can be 

used to keep your meals flavorful and satisfying. Here are some tasty 

suggestions to get yourself on the road to better health. 

DRIED HERBS AND SPICES 

Cardamom, ground 

Chipotle powder 

Cinnamon, ground 

Coriander, ground 

Cumin, ground 

Curry powder 

Garlic powder 

Ginger, ground 

Mustard powder 

Nutmeg, ground 

Onion powder 

Oregano 

Peppercorns, black 

and white 

Rosemary 

Sage 

Sea salt 

Sumac 

Turmeric 

GLUTEN-FREE FLOURS 

Almond meal or flour 

Coconut flour 

Brown rice or white rice flour 

OIL, VINEGAR, AND 

CONDIMENTS 

Aminos, coconut 

Mustard, Dijon (no added sugar) 

Oil, coconut 

Oil, extra-virgin olive 

Vinegar, apple cider 

CANNED AND JARRED FOODS 

Chicken broth, low-sodium 

Coconut milk, full-fat 

Vegetable broth 

NONDAIRY MILK 

Almond milk, unsweetened 

Coconut milk, unsweetened 

Rice milk, unsweetened 

SWEETENERS 

Honey, raw 

Maple syrup


OTHER ITEMS 

Baking powder 

Baking soda 


SUBSTITUTIONS TO ACCOMMODATE FOOD 

ALLERGENS 

The recipes in this book are easily adaptable to address any food 

allergies, sensitivities, or intolerances. Pay attention to what your 

body tells you about a specific food, as eating it can lead to irritation 

and inflammation. Here are some simple swaps you can implement 

as you prepare meals: Instead of eggs: Mix 1 tablespoon ground 

flaxseed or chia seeds with 4 tablespoons warm water. Stir, and let 

the mixture thicken for a few minutes. 

Instead of tree nuts: Swap seeds such as sunflower, pumpkin, 

flaxseed, hemp, or chia. In most cases, you’ll be able to swap these 

in a 1:1 ratio. You’ll get a similar crunchy texture as you would from 

tree nuts. 

Instead of shellfish: Opt for salmon, herring, trout, halibut, 

anchovies, sardines, or mackerel.

Smoothies & Drinks 

INFLAMMATION-SOOTHING SMOOTHIE 

EAT-YOUR-VEGETABLES SMOOTHIE 

CHERRY SMOOTHIE 

GREEN APPLE SMOOTHIE 

ONE-FOR-ALL SMOOTHIE 

MANGO-THYME SMOOTHIE 

PROTEIN POWERHOUSE SMOOTHIE 

CHAI SMOOTHIE 

PEACHY MINT PUNCH 

COCONUT-GINGER SMOOTHIE 

SUPER GREEN SMOOTHIE

Inflammation-Soothing Smoothie 

SERVES 1 / PREP TIME: 10 MINUTES 

• VEGAN 

• PALEO 

• MEDITERRANEAN 

• TIME-SAVING 

Prepare to be soothed. Pears are low on the glycemic index, and fennel aids digestion. Add the 

micronutrients of spinach and you have a vibrant antioxidant blend to start your day right. Some vegan 

yogurt or one-quarter of an avocado can be added for a creamy texture. 

1 pear, cored and quartered 

½ fennel bulb 

1 thin slice fresh ginger 

1 cup packed spinach 

½ cucumber, peeled if wax-coated or not organic 

½ cup water 

Ice (optional) 

In a blender, combine the pear, fennel, ginger, spinach, cucumber, water, and 

ice (if using). Blend until smooth. 

NUTRITION TIP: If you want to add protein and healthy fats to this 

smoothie, consider adding hemp seeds or your preferred nut butter. 

PER SERVING 

Calories: 147; Total Fat: 1g; 

Total Carbohydrates: 37g; 

Sugar: 6g; Fiber: 9g; 

Protein: 4g; Sodium: 89mg

Eat-Your-Vegetables Smoothie 


• VEGAN 

• PALEO 



This handy “go-to” smoothie peps you up when your energy is lagging. If nightshades are okay on your 

diet, add one small Roma tomato to the ingredients for an extra burst of nutrition. 

1 carrot, trimmed 

1 small beet, scrubbed and quartered 

1 celery stalk 

½ cup fresh raspberries 

1 cup coconut water 

1 teaspoon balsamic vinegar 


In a blender, combine the carrot, beet, celery, raspberries, coconut water, 

balsamic vinegar, and ice (if using). Blend until smooth. 

NUTRITION TIP: Consider adding chia seeds for a boost of protein 

and fiber, or goji berries for additional essential amino acids and fiber. 

PER SERVING 





Cherry Smoothie 


• VEGAN 

• PALEO 



Cherries—loaded with antioxidants—are known for their ability to soothe joint pain. They are combined 

here with raspberries, which are high in vitamin C, and coconut water, which contains electrolytes. 

Freeze these as ice pops for a healthy, cheery, cherry snack. 

1 cup frozen no-added-sugar pitted cherries 

¼ cup fresh, or frozen, raspberries 

¾ cup coconut water 

1 tablespoon raw honey or maple syrup 

1 teaspoon chia seeds 

1 teaspoon hemp seeds 

Drop vanilla extract 


In a blender, combine the cherries, raspberries, coconut water, honey, chia 

seeds, hemp seeds, vanilla, and ice (if using). Blend until smooth. 

VEGAN TIP: If you’re following the Vegan Action Plan, use the maple 

syrup instead of the honey. 

PER SERVING 





Green Apple Smoothie 


• VEGAN 

• PALEO 



In addition to providing that apple a day, this smoothie contains coconut water, apples, lemon, and 

spinach—ingredients that all alkalize your system. This smoothie is particularly good when you’ve 

indulged a bit too much. To increase its stomach-soothing capabilities add a thick slice of fennel. 

½ cup coconut water 

1 green apple, cored, seeded, and quartered 

1 cup spinach 

¼ lemon, seeded 

½ cucumber, peeled and seeded 

2 teaspoons raw honey, or maple syrup 


In a blender, combine the coconut water, apple, spinach, lemon, cucumber, 

honey, and ice (if using). Blend until smooth. 

NUTRITION TIP: A nondairy protein powder will provide additional 

protein and minerals. 


syrup in place of the honey. 

PER SERVING 





One-for-All Smoothie 


• VEGAN 

• PALEO 



This fruity, creamy drink is a good way to get your family to eat—and truly enjoy—their fruits and 

vegetables. Feel free to replace the berries with local, seasonal fruits, and to use almond milk instead of 

coconut milk for a low-fat option. 


½ cup fresh blueberries 

½ banana 

1 cup coconut milk 

½ teaspoon vanilla extract 

In a blender, combine the spinach, blueberries, banana, coconut milk, 

and vanilla. Blend until smooth. 

NUTRITION TIP: Cacao nibs will add extra magnesium and be a treat 

for all. Just remember this will also add a jolt of caffeine. 

PER SERVING 





Mango-Thyme Smoothie 


• VEGAN 

• PALEO 



This smoothie, neither sweet nor savory, gets some sweetness from the mango, which is balanced by the 

tartness of the grapes and the savory flavors of fennel, which also aids digestion, and thyme, which 

helps the respiratory system. The tropical-inspired blend is like a breath of fresh air to your diet, and the 

pepper gives it just a little kick. 

1 cup fresh or frozen mango chunks 

½ cup fresh seedless green grapes 

¼ fennel bulb 

½ cup unsweetened almond milk 

½ teaspoon fresh thyme leaves 

Pinch sea salt 

Pinch freshly ground black pepper 


In a blender, combine the mango, grapes, fennel, almond milk, thyme leaves, 

sea salt, pepper, and ice (if using). Blend until smooth. 

PER SERVING 





Protein Powerhouse Smoothie 


• VEGAN 

• PALEO 



This glass of creamy, protein-packed deliciousness delivers the nutrition you need to face the day. 

Avocado, hemp seed, and cashews add protein without the use of protein powder. Coconut milk and 

avocado provide the creamy texture. Hello day! 

1 cup packed kale leaves, thoroughly washed 

¼ avocado 

1 cup fresh grapes 

¼ cup cashews (optional) 

1 tablespoon hemp seed 

1 or 2 mint leaves 



In a blender, combine the kale, avocado, grapes, cashews (if using), hemp 

seed, mint leaves, coconut milk, and ice (if using). Blend until smooth. 

NUTRITION TIP: Throw in some flaxseed for additional healthy fats, 

fiber, and magnesium. 

PER SERVING 





Chai Smoothie 


• VEGAN 

• PALEO 



Naturally anti-inflammatory spices give this drink the distinctive chai flavor. With sweetness from dates 

and bananas, this smoothie also makes a great dessert. When bananas are almost too ripe, peel, slice, 

and freeze them. These frozen banana pieces are great to have on hand for smoothies when the craving 

hits. 

1 cup unsweetened almond milk 

1 date, pitted and chopped 

¼ teaspoon vanilla extract 

½ teaspoon chai spice blend 

Pinch salt 

1 banana, sliced into ¼-inch rounds 

Ice cubes 

In a blender, combine the almond milk, date, vanilla, chai spice blend, salt, 

banana, and ice. Blend until smooth. 

RECIPE TIP: Making your own chai spice blend is easy and offers just 

as much (if not more!) flavor than something you purchase. Combine 1 

tablespoon each of cinnamon, ginger, nutmeg, cardamom, and cloves. 

Mix well and store in a tightly sealed jar at room temperature. 

PER SERVING 





1. 

2. 

3. 

Peachy Mint Punch 


• VEGAN 

• PALEO 



Who needs sodas and bottled drinks when you can make a delicious, fresh, fruity punch right at home? 

Peaches are mashed with a touch of honey and the lemon juice makes the flavors pop. Serve over ice 

and garnish with fresh mint sprigs for a taste of summer in a glass. 

1 (10-ounce) bag frozen no-added-sugar peach slices, thawed 

3 tablespoons freshly squeezed lemon juice 

3 tablespoons raw honey or maple syrup 

1 tablespoon lemon zest 

2 cups coconut water 

2 cups sparkling water 

4 fresh mint sprigs, divided 

Ice 

In a food processor, combine the peaches, lemon juice, honey, and lemon 

zest. Process until smooth. 

In a large pitcher, stir together the peach purée and coconut water. Chill the 

mixture in the refrigerator. 

When ready to serve, fill four large (16-ounce) glasses with ice. Add 1 

mint sprig to each glass. Add about ¾ cup peach mixture to each glass and 

top each with sparkling water. 

INGREDIENT TIP: If the raw honey is too solid, warm it slightly before 

using. 



PER SERVING 





Coconut-Ginger Smoothie 


• VEGAN 

• PALEO 



This is a coconut lover’s dream, as it has both shredded coconut and coconut milk. Avocado is added for 

protein, and ginger contributes healing properties. Feeling adventurous? Add a small basil leaf before 

blending. 

½ cup coconut milk 

½ cup coconut water 

¼ avocado 

¼ cup unsweetened coconut shreds or flakes 

1 teaspoon raw honey or maple syrup 


Pinch ground cardamom (optional) 


In a blender, combine the coconut milk, coconut water, avocado, coconut, 

honey, ginger, cardamom (if using), and ice (if using). Blend until smooth. 



PER SERVING 





Super Green Smoothie 


• VEGAN 

• PALEO 



This light, refreshing drink provides a fast and easy way to boost your daily intake of greens. It uses 

almond milk, which has less fat than coconut milk, and the touch of lemon juice and mint makes it 

alkalizing and soothing. 


½ cucumber, peeled 

½ pear 

¼ avocado 

1 teaspoon raw honey or maple syrup 

1 cup unsweetened almond milk 

2 mint leaves 

Pinch salt 

½ lemon 


In a blender, combine the spinach, cucumber, pear, avocado, honey, almond 

milk, mint leaves, salt, 1 or 2 squeezes of lemon juice, and the ice (if using). 

Blend until smooth. 



PER SERVING 





• VEGAN 

• PALEO 


• TIME-SAVING

Breakfast 

CHIA BREAKFAST PUDDING 

COCONUT RICE WITH BERRIES 

OVERNIGHT MUESLI 

SPICY QUINOA 

BUCKWHEAT CRÊPES WITH BERRIES 

WARM CHIA-BERRY NONDAIRY YOGURT 

BUCKWHEAT WAFFLES 

COCONUT PANCAKES 

SPINACH MUFFINS 

HERB SCRAMBLE WITH SAUTÉED CHERRY TOMATOES 

MUSHROOM “FRITTATA” 

CUCUMBER AND SMOKED-SALMON LETTUCE WRAPS 

SWEET POTATO HASH

Chia Breakfast Pudding 

SERVES 4 / PREP TIME: 10 MINUTES / REST TIME: 15 MINUTES 

Chia seeds are a double whammy: high in fiber and a good source of protein. When combined with 

liquid they thicken and soften to a tapioca-like consistency. Chia puddings are so fast and easy they can 

be enjoyed as a snack, dessert, or for breakfast. The cashews are a good source of minerals and added 

protein. 

Note: If you have nut sensitivities omit the cashews and use shaved coconut for that crunchy texture. 

2 cups almond milk 

½ cup chia seeds 

¼ cup maple syrup or raw honey 

1 teaspoon vanilla extract 

1 cup frozen no-added-sugar pitted cherries, thawed, juice reserved, divided 

½ cup chopped cashews, divided 

1. 

2. 

In a quart jar with a tight-fitting lid, combine the almond milk, chia seeds, 

maple syrup, and vanilla. Shake well and set aside for at least 15 minutes. 

(You can also do this before bed and refrigerate overnight.) Divide the 

pudding among four bowls, and top each with ¼ cup of cherries and 2 

tablespoons of cashews. 

Sensitivity Alert 

VARIATION TIP: Using coconut milk instead of almond milk will make 

this pudding extra creamy. 



PER SERVING 





1. 

2. 

3. 

Coconut Rice with Berries 

SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES 

• VEGAN 

The creaminess from the coconut milk and sweetness from the dates combine to make this a satisfying 

whole-grain breakfast. Toast slivered almonds and keep them on hand to add crunch and protein to any 

dish. 

1 cup brown basmati rice 

1 cup water 


1 teaspoon salt 

2 dates, pitted and chopped 

1 cup fresh blueberries, or raspberries, divided 

¼ cup toasted slivered almonds, divided 

½ cup shaved coconut, divided 

In a medium saucepan over high heat, combine the basmati rice, water, 

coconut milk, salt, and date pieces. 

Stir until the mixture comes to a boil. Reduce the heat to simmer and cook 

for 20 to 30 minutes, without stirring, or until the rice is tender. 

Divide the rice among four bowls and top each serving with ¼ cup of 

blueberries, 1 tablespoon of almonds, and 2 tablespoons of coconut. 


TIME-SAVING TIP: Cook the rice the night before and reheat it in the 

morning to save time. Or combine the rice with the water and coconut 

milk, and soak overnight. This shortens the cooking time. 

PER SERVING 





1. 

2. 

3. 

Overnight Muesli 

SERVES 4 TO 6 / PREP TIME: 10 MINUTES 

• VEGAN 



For a stress-free morning, a little work the night before means breakfast is ready when you wake up. 

The apple cider vinegar adds tartness and aids digestion, but can be omitted if you prefer. The apple 

juice and chopped apple add fruity sweetness. 

2 cups gluten-free rolled oats 

1¾ cups coconut milk 

¼ cup no-added-sugar apple juice 

1 tablespoon apple cider vinegar (optional) 

1 apple, cored and chopped 

Dash ground cinnamon 

In a medium bowl, stir together the oats, coconut milk, apple juice, and 

vinegar (if using). 

Cover and refrigerate overnight. 

The next morning, stir in the chopped apple and season the muesli with the 

cinnamon. 

VARIATION TIP: The beauty of muesli is you can add whatever you 

have on hand. Tasty additions include fresh berries, nuts, toasted 

coconut, flaxseed, hemp seeds, and pumpkin seeds. Just add these 

when you add the chopped apple. 

PER SERVING 





1. In a medium saucepan over high heat, combine the quinoa and water. 

2. 

3. 

4. 

Spicy Quinoa 


• VEGAN 


You’ll love this spicy-berry-nutty combination. Quinoa is a gluten-free seed that is high in fiber and 

protein. A bitter-tasting compound covers the seeds, which can irritate some people’s stomachs, so it is 

best to rinse the quinoa well before cooking. Hemp seed is also very high in protein, but can be omitted 

if it’s not easily found. 

1 cup quinoa, rinsed well 

2 cups water 

½ cup shredded coconut 

¼ cup hemp seeds 

2 tablespoons flaxseed 

1 teaspoon ground cinnamon 


Pinch salt 

1 cup fresh berries of your choice, divided 

¼ cup chopped hazelnuts 

Bring to a boil, reduce the heat to a simmer, and cook for 15 to 20 minutes, 

or until the quinoa is cooked through (it should double or triple in bulk, 

similar to couscous, and be slightly translucent). 

Stir in the coconut, hemp seeds, flaxseed, cinnamon, vanilla, and salt. 

Divide the quinoa among four bowls and top each serving with ¼ cup of 

berries and 1 tablespoon of hazelnuts. 


TIME-SAVING TIP: If you’re following the Time-Saving Action Plan, 

make this dish with cooked quinoa, sold in the frozen-food section of 

many grocery stores. 

PER SERVING 





1. 

2. 

3. 

4. 

5. 

6. 

Buckwheat Crêpes with Berries 

SERVES 4 TO 6 / PREP TIME: 15 MINUTES / COOK TIME: 5 MINUTES PER CRÊPE 

• VEGAN 

• PALEO 



Crêpes take practice, but once mastered they are easy to make and make any day special. Serve these 

berry-filled crêpes drizzled with maple syrup, chopped nuts, and a dollop of Coconut Cream (see here). 

This crêpe batter can be used to make sweet or savory crêpes. 

1 cup buckwheat flour 

½ teaspoon salt 

2 tablespoons coconut oil (1 tablespoon melted) 

1½ cups almond milk, or water 

1 egg 


3 cups fresh berries, divided 

6 tablespoons Chia Jam (see here), divided 

In a small bowl, whisk together the buckwheat flour, salt, 1 tablespoon of 

melted coconut oil, the almond milk, egg, and vanilla until smooth. 

In a large (12-inch) nonstick skillet over medium-high heat, melt the 

remaining 1 tablespoon of coconut oil. Tilt the pan, coating it evenly with 

the melted oil. 

Ladle ¼ cup of batter into the skillet. Tilt the skillet to coat it evenly with 

the batter. 

Cook for 2 minutes, or until the edges begin to curl up. Using a spatula, 

flip the crêpe and cook for 1 minute on the second side. Transfer the crêpe 

to a plate. 

Continue making crêpes with the remaining batter. You should have 4 to 6 

crêpes. 

Place 1 crêpe on a plate, top with ½ cup of berries and 1 tablespoon of 

Chia Jam. Fold the crêpe over the filling. Repeat with the remaining crêpes 

and serve. 

VEGAN TIP: If you’re following the Vegan Action Plan, omit the egg.

MEDITERRANEAN TIP: If you’re following the Mediterranean Action 

Plan, fill each crêpe with 1 ounce of softened goat cheese along with 

the berries. 

ACTION PLAN TIP: If you’re using this recipe as part of the Vegan or 

Mediterranean Action Plans, double the quantities so you have enough 

leftovers for later in the week. 

PER SERVING 





Warm Chia-Berry Nondairy Yogurt 

1. 

2. 

3. 

4. 


• VEGAN 

• PALEO 



A warm fruity mixture of strawberries, raspberries, and blueberries thickened with chia seeds and 

served with nondairy yogurt will ensure you start your day on the right (healthy) foot. Add shredded 

coconut and slivered almonds, or top with your favorite gluten-free granola mix, for a satisfying crunch. 

1 (10-ounce) package frozen mixed berries, thawed 

2 tablespoons maple syrup 


½ vanilla bean, halved lengthwise 

1 tablespoon chia seeds 

4 cups unsweetened almond yogurt, or coconut yogurt 

In a medium saucepan over medium-high heat, combine the berries, maple 

syrup, lemon juice, and vanilla bean. 

Bring the mixture to a boil, stirring constantly. Reduce the heat to simmer 

and cook for 3 minutes. 

Remove the pan from the heat. Remove and discard the vanilla bean from 

the mixture. Stir in the chia seeds. Let stand for 5 to 10 minutes to let the 

seeds thicken. 

Divide the fruit mixture among four bowls and top each with 1 cup of 

yogurt. 

PER SERVING 





1. 

2. 

3. 

4. 

5. 

6. 

Buckwheat Waffles 

SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: ABOUT 6 MINUTES PER WAFFLE 


Buckwheat is not a grain; it’s a plant that produces grain-like seeds. Buckwheat is rich in both 

manganese and magnesium—minerals that improve cardiovascular health. These waffles are delicious 

slathered with coconut oil and topped with Chia Jam (see here) or crushed berries. If you’re using this 

recipe as part of the Vegan or Mediterranean Action Plan, double the quantities so you have enough 


1½ cups buckwheat flour 

½ cup brown rice flour 

2 teaspoons baking powder 

1 teaspoon baking soda 


1 egg 

1 tablespoon maple syrup 

2 teaspoons vanilla extract 

1 cup water 

1½ cups almond milk 

Coconut oil, for the waffle iron 

In a medium bowl, whisk together the buckwheat flour, rice flour, baking 

powder, baking soda, and salt. 

To the dry ingredients, add the egg, maple syrup, and vanilla. Slowly 

whisk in the water and almond milk, whisking until the batter is 

completely smooth. 

Let the batter sit for 10 minutes to thicken slightly. 

The buckwheat may settle in the bottom of the bowl while resting, so be 

sure to stir well before using. 

Heat the waffle iron and brush it with coconut oil. 

Add the batter to the waffle iron and cook according to the manufacturer’s 

directions. 

COOKING TIP: If you don’t have a waffle iron or prefer pancakes, 

place a large skillet over high heat. When it is hot, reduce the heat to 

medium and melt 1 tablespoon of coconut oil in the pan. Pour the

atter into the skillet, about ¼ cup per pancake. Cook for 2 to 3 

minutes, or until the pancake is brown on the bottom and bubbles form 

on top. Flip and cook for about 2 minutes more. 

VEGAN TIP: If you’re following the Vegan Action Plan, omit the egg. 

STORAGE TIP: Freeze leftover waffles and reheat in the toaster for a 

quick breakfast. 

PER SERVING 





1. 

2. 

3. 

4. 

5. 

6. 

Coconut Pancakes 

SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: ABOUT 5 MINUTES PER PANCAKE 

• PALEO 


These gluten-free pancakes are a great alternative to traditional pancakes. As the batter sits it may 

become thick; add some water, or coconut or almond milk to thin the consistency. Coconut pancakes 

can be a bit dry, so serve them with fruit and a dollop of plain nondairy yogurt. 

4 eggs 

1 cup coconut or almond milk, plus additional as needed 

1 tablespoon melted coconut oil, or almond butter, plus additional for greasing the pan 



½ cup coconut flour 



In a medium bowl, mix together the eggs, coconut milk, coconut oil, maple 

syrup, and vanilla with an electric mixer. 

In a small bowl, stir together the coconut flour, baking soda, and salt. Add 

these dry ingredients to the wet ingredients and beat well, until smooth and 

lump free. 

If the batter is too thick, add additional liquid to thin to the consistency of 

traditional pancake batter. 

Lightly grease a large skillet with coconut oil. Place it over medium-high 

heat. 

Add the batter in ½-cup scoops and cook for about 3 minutes, or until 

golden brown on the bottom. Flip and cook for about 2 minutes more. 

Stack the pancakes on a plate while continuing to cook the remaining 

batter. This makes about 8 pancakes. 

STORAGE TIP: These pancakes do not freeze or reheat well; plan on 

eating them the same day you cook them. 

PER SERVING 

Calories: 193; Total Fat: 11g;




1. Preheat the oven to 350°F. 

2. 

3. 

4. 

5. 

6. 

Spinach Muffins 

MAKES 12 MUFFINS / PREP TIME: 15 MINUTES / COOK TIME: 15 MINUTES 


Spinach in muffins? People put zucchini, carrots, pumpkin, and beets in baked goods, so why not 

spinach? Kids love these muffins—and they never need to know they contain vegetables. Tell them they 

are green for good luck. 

Cooking spray 

2 cups packed spinach 

2 eggs 

¼ cup raw honey 

3 tablespoons extra-virgin olive oil 


1 cup oat flour 

1 cup almond flour 





Line or grease 12 muffin cups with cooking spray. 

In a food processor, combine the spinach, eggs, honey, olive oil, and 

vanilla. Process until smooth. 

In a medium bowl, whisk together the oat flour, almond flour, baking 

powder, baking soda, salt, and pepper. Transfer the spinach mixture to the 

bowl and mix well. 

Fill each muffin cup two-thirds full. Place the muffins in the preheated 

oven and bake for about 15 minutes, or until lightly browned and the 

centers feel firm to the touch. 

Transfer the pan to a cooling rack, and let cool for 10 minutes before 

removing the muffins from the tin. 

VEGAN TIP: Replace the eggs with a mixture of 1 tablespoon of 

ground flaxseed mixed with 3 tablespoons of water for each egg.

PALEO TIP: Use only almond flour instead of the combination of 

almond and oat flours. 

PER SERVING 





Herb Scramble with Sautéed Cherry 

Tomatoes 

1. 

2. 

3. 

4. 


• PALEO 



Oregano, garlic, and tomatoes are classic Mediterranean flavors in this high-protein breakfast. The 

avocado slices add micronutrients and healthy fats. This is the perfect breakfast to get you energized for 

a busy day. 

4 eggs 

2 teaspoons chopped fresh oregano 

1 tablespoon extra-virgin olive oil 

1 cup cherry tomatoes, halved 

½ garlic clove, sliced 


In a medium bowl, beat the eggs until well combined; whisk in the 

oregano. 

Place a large skillet over medium heat. Once the pan is hot, add the olive 

oil. 

Pour the eggs into the skillet and use either a heat-resistant spatula or 

wooden spoon to scramble the eggs. Transfer the eggs to a serving dish. 

Add the cherry tomatoes and garlic to the pan and sauté for about 2 

minutes. Spoon the tomatoes over the eggs and top the dish with the 

avocado slices. 


PER SERVING 






2. 

3. 

4. 

5. 

Mushroom “Frittata” 


• VEGAN 

This frittata is not really a frittata at all; eggs are replaced with a garbanzo bean batter that provides a 

flavorful protein base. Enjoy this with fresh fruit for breakfast or a simple green salad for lunch or 

dinner. 

1½ cups chickpea flour 

1½ cups water 



1 small red onion, diced 

2 pints sliced mushrooms 

1 teaspoon ground turmeric 

½ teaspoon ground cumin 


½ teaspoon freshly ground black pepper 

2 tablespoons chopped fresh parsley 

In a small bowl, slowly whisk the water into the chickpea flour; add the 

salt and set aside. 

In a large cast iron or oven-safe skillet over high heat, add the olive oil. 

When the oil is hot, add the onion. Sauté for 3 to 5 minutes, until onion is 

softened and slightly translucent. Add the mushrooms and sauté for 5 

minutes more. Add the turmeric, cumin, salt, and pepper, and sauté for 1 

minute. 

Pour the batter over the vegetables and sprinkle with the parsley. Place the 

skillet in the preheated oven and bake for 20 to 25 minutes. 

Serve warm or at room temperature. 

PALEO TIP: If you’re following the Paleo Action Plan, omit the 

chickpea batter. Beat 6 eggs until frothy. Pour the eggs over the 

sautéed vegetables. 


Plan, crumble 2 ounces of goat’s milk feta cheese over the batter prior 

to baking.

TIME-SAVING TIP: Buy the red onions already chopped and the 

mushrooms pre-sliced. 


Mediterranean Action Plan, double the quantities so you have enough 

for leftovers for later in the week. 

PER SERVING 





1. On a serving dish, arrange the lettuce leaves in a single layer. 

2. 

3. 

Cucumber and Smoked-Salmon 

Lettuce Wraps 


• PALEO 


These wraps will add a healthy touch of elegance to any brunch or lunch table. Salmon is loaded with 

omega-3s and is a fast and easy high-protein alternative to eggs. English cucumbers, also known as 

seedless cucumbers, are more digestible and taste sweeter since they contain fewer seeds. 

8 large butter lettuce leaves 

½ English cucumber, sliced thin 

8 ounces smoked salmon, divided 

1 tablespoon chopped fresh chives 

4 tablespoons Almost Caesar Salad Dressing (see here), divided 

Evenly divide the cucumber slices among the lettuce leaves. Top each leaf 

with 2 ounces of smoked salmon. 

Garnish with the chives and drizzle each wrap with 1 tablespoon of Almost 

Caesar Salad Dressing. 

MEDITERRANEAN TIP: Add 2 tablespoons of goat cheese per wrap. 

PER SERVING 





1. In a large skillet over high heat, melt the coconut oil. 

2. 

3. 

4. 

Sweet Potato Hash 


• VEGAN 

• PALEO 


Sweet potatoes, mushrooms, and greens provide a deliciously satisfying meal with great nutrition. Turn 

this recipe into a timesaver by purchasing pre-sliced onions and mushrooms; or make a double batch on 

the weekend to enjoy all week. 

2 tablespoons coconut oil 

½ onion, sliced thin 

1 cup sliced mushrooms 

1 garlic clove, sliced thin 

2 large sweet potatoes, cooked and cut into ½-inch cubes 

1 cup finely chopped Swiss chard 

½ cup vegetable broth 


¼ teaspoon freshly ground pepper 

1 tablespoon chopped fresh thyme 

1 tablespoon chopped fresh sage 

Add the onion, mushrooms, and garlic. Sauté for about 8 minutes, or until 

the onions and mushrooms are tender. 

Add the sweet potatoes, Swiss chard, and vegetable broth. Cook for 5 

minutes. 

Stir in the salt, pepper, thyme, and sage. 

NUTRITION TIP: Vegans can add 1 cup of cooked black beans for a 

protein boost. If you are following the Mediterranean or Paleo Plans, 

crumble Easy Turkey Breakfast Sausage (see here) into the hash. 

ACTION PLAN TIP: If you’re using this recipe as part of the Vegan, 

Paleo, or Time-Saving Action Plan, double the quantities so you have 

enough for leftovers for later in the week. 

PER SERVING 





Snacks 

CUCUMBER-YOGURT DIP 

WHITE BEAN DIP 

MASHED AVOCADO WITH JICAMA SLICES 

CREAMY BROCCOLI DIP 

SMOKED TROUT AND MANGO WRAPS 

KALE CHIPS 

SMOKED TURKEY–WRAPPED ZUCCHINI STICKS 

CRUNCHY-SPICY CHICKPEAS 

SWEET POTATO CHIPS 

MINI SNACK MUFFINS 

STRAWBERRY-CHIA ICE POPS

1. Place the shredded cucumber in a fine-mesh strainer to drain. 

2. 

3. 

4. 

Cucumber-Yogurt Dip 


• VEGAN 

• PALEO 



This is a classic tzatziki sauce made with coconut yogurt rather than the traditional dairy yogurt. Plain, 

unsweetened almond milk yogurt can be used, as well. Let the dip sit for at least one hour before serving 

to allow the flavors to develop—it makes a big difference. Serve with fresh vegetables or gluten-free 

crackers, or use as a sauce with chicken or fish. 

1 cucumber, peeled and shredded 

1 cup plain coconut yogurt 

1 garlic clove, minced 

1 scallion, chopped 

2 tablespoons chopped fresh dill 




In a small bowl, stir together the yogurt, garlic, scallion, dill, salt, and 

lemon juice. 

Fold in the drained cucumber and spoon into a serving bowl. 

Just before serving, drizzle with the olive oil. 

PER SERVING 





1. 

2. 

3. 

White Bean Dip 

MAKES 4 TO 6 SERVINGS / PREP TIME: 15 MINUTES 

• VEGAN 



Simple, fast, and delicious. What’s not to love? Swap garbanzo beans for the white beans to make this 

more hummus-like. 

1 (15-ounce) can white beans, drained and rinsed 

1 garlic clove 

1 tablespoon tahini, or almond butter 


¼ cup chopped pitted green olives 

1 tablespoon chopped fresh parsley 

¼ teaspoon salt 


In a food processor, combine the white beans, garlic, and tahini. With the 

machine running on low, slowly add the olive oil in a thin, steady stream. 

If the dip is too thick, thin with some water. 

Add the olives, parsley, and salt. Pulse to combine. Stir in the lemon juice. 

Spoon into a serving bowl and serve with raw vegetables and gluten-free 

crackers. 


PER SERVING 





1. 

2. 

Mashed Avocado with Jicama Slices 


• VEGAN 

• PALEO 



Avocado is a very versatile addition to almost any diet. This take on guacamole pairs creamy, nutrientrich 

avocado with turmeric, native to southwest India and widely known for its anti- inflammatory 

properties. Jicama is a great source of fiber and promotes “good” bacteria in the gut—so snack on, 

without the guilt. 

2 ripe avocados, pitted 

1 scallion, sliced 

2 tablespoons chopped fresh cilantro 

½ teaspoon ground turmeric 

Juice of ½ lemon 


¼ teaspoon freshly ground black pepper 

1 jicama, peeled and cut into ¼-inch-thick slices 

In a small bowl, combine the scooped-out avocado, the scallion, cilantro, 

turmeric, lemon juice, salt, and pepper. Mash the ingredients together until 

well mixed and still slightly chunky. 

Serve with the jicama slices. 

INGREDIENT TIP: Avocado turns brown quickly. Slow the oxidation 

process by placing plastic wrap directly on top of the dip, smoothing it 

so there aren’t any air pockets. 

PER SERVING 





1. 

2. 

3. 

4. 

Creamy Broccoli Dip 

MAKES ABOUT 2 CUPS / PREP TIME: 20 MINUTES / COOK TIME: 5 MINUTES 

• VEGAN 

• PALEO 


Broccoli’s sweet, nutty flavor is enhanced by combining it with garlic, avocado, and green onions. In 

addition to eating this as a dip for snacks like Sweet Potato Chips (see here), dollop it on omelets or 

grilled meats. It makes an ordinary day special. 

1 cup broccoli florets 


1 scallion, coarsely chopped 

¾ cup unsweetened almond yogurt, or coconut yogurt 

½ avocado 

1 tablespoon freshly squeezed lemon juice 


½ teaspoon dried dill 

Pinch red pepper flakes 

Fill a medium pot with 2 inches of water, place it over medium-high heat, 

and insert a steamer basket. 

Add the broccoli to the steamer basket, cover, and steam for 5 minutes, or 

until the broccoli turns bright green. Remove the pan from the heat and 

drain the broccoli. 

In a food processor, add the garlic, scallion, yogurt, avocado, lemon juice, 

salt, dill, and red pepper flakes. Pulse a few times until the mixture appears 

coarsely chopped. 

Add the broccoli and process until well combined; the mixture should have 

some texture and not be completely puréed. Serve with Sweet Potato Chips 

(see here) or sticks of fresh vegetables like carrots and celery. 

STORAGE TIP: This dip will last up to 1 week in the refrigerator stored 

in an airtight container. 

PER SERVING (¼ cup) 



Sugar: 1g; Fiber: 4g;


1. 

2. 

Smoked Trout and Mango Wraps 


• PALEO 



Smoked trout has a delicate, smoky flavor that is complemented by the sweetness of the mango. You can 

easily turn this into a salad by shredding the lettuce leaves instead of using them as a wrap. 

4 large green-leaf lettuce leaves, thick stems removed 

4 ounces smoked trout, divided 

1 cup chopped mango, divided 

1 scallion, sliced, divided 

2 tablespoons freshly squeezed lemon juice, divided 

Place the lettuce leaves on a flat surface. Top each leaf equally with pieces 

of the trout and mango. Sprinkle with the scallions and drizzle with the 

lemon juice. 

Wrap the lettuce leaves burrito style and place them seam-side down on a 

serving dish. 

VEGAN TIP: Replace the smoked trout with 1 cup of cooked black 

beans mixed with ½ teaspoon of chipotle powder for that smoky 

quality. 

PER SERVING 






2. 

3. 

4. 

5. 

Kale Chips 


• VEGAN 

• PALEO 


Although kale chips are readily available and easy to buy, when you make your own you know exactly 

what is in them and are assured of getting all their anti-inflammatory goodness. Eat them within 24 

hours, as they will lose their crunch. 

1 bunch kale, thoroughly washed and dried, ribs removed, and cut into 2-inch strips 


1 teaspoon sea salt 

In a large bowl, use your hands to mix together the kale and olive oil until 

the kale is evenly coated with the oil. 

Transfer the kale to a baking sheet, spreading it into a single layer. Sprinkle 

with the sea salt. 

Place the sheet in the preheated oven and bake for about 20 minutes, or 

until the kale is crisp. Turn the chips over halfway through the baking time 

so both sides crisp. 

Cool the chips slightly before serving. 

STORAGE TIP: Store the cooled chips in an airtight container at room 

temperature. 

PER SERVING 





Smoked Turkey–Wrapped Zucchini 

Sticks 

1. 

2. 

3. 


• PALEO 



The light smokiness of the turkey paired with peppery arugula and the satisfying crunch of a zucchini 

stick make this a great late-afternoon—or anytime—snack. These travel well, so pack a lunch for work 

or a picnic. The hit of protein will sustain you longer than anything you get from a vending machine. 

8 thin slices smoked turkey 

2 zucchini, quartered lengthwise 

1 cup packed arugula, divided 

Pinch salt 

Place 1 slice of smoked turkey on a work surface. Top with 1 zucchini 

stick, ¼ cup of arugula, and a sprinkle of salt. 

Wrap the turkey around the vegetables and place on a platter seam-side 

down. Repeat with the remaining ingredients. 

Cover and chill until ready to serve. 

COOKING TIP: For an added pop of flavor, drizzle with a little olive oil 

and lemon juice. 

PER SERVING 






2. 

3. 

4. 

5. 

6. 

7. 

Crunchy-Spicy Chickpeas 

MAKES 1 CUP / PREP TIME: 10 MINUTES / COOK TIME: 30 TO 40 MINUTES 

• VEGAN 


A satisfying snack that’s easy to store and keep handy for a quick pick-me-up. It’s best to eat these 

within five days since they start to lose their crunch if you keep them longer. Making them yourself is 

less expensive than buying them, and you also will know exactly what’s in them. 

1 (15-ounce) can chickpeas, drained 



½ teaspoon onion powder 


½ teaspoon chipotle powder 

¼ teaspoon garlic powder 


Pat the drained chickpeas dry with a paper towel. 

In a small bowl, stir together the salt, cumin, onion powder, turmeric, 

chipotle powder, and garlic powder. 

In a medium bowl, combine the dry chickpeas and olive oil. Gently stir the 

chickpeas to coat with the oil. 

Sprinkle the salt mixture over the chickpeas. Stir until coated evenly. 

On a large baking sheet with raised sides (to keep the chickpeas from 

rolling off the sheet), spread the chickpeas in a single layer. Place the sheet 

in the preheated oven and bake for 30 to 40 minutes, stirring occasionally, 

or until the chickpeas are dry and crunchy. 

Cool completely before eating. 

STORAGE TIP: If you’re not planning on eating these immediately, 

store in an airtight container at room temperature. 

TIME-SAVING TIP: Line the baking sheet with parchment paper 

before baking the chickpeas. Cleanup will be a snap. 

ACTION PLAN TIP: If you’re using this recipe as part of the Vegan or









2. 

3. 

4. 

5. 

6. 

Sweet Potato Chips 

SERVES 4 TO 6 / PREP TIME: 20 MINUTES / COOK TIME: 2 HOURS 

• VEGAN 

• PALEO 


Sweet potato chips are absolutely delicious, either alone or with Creamy Broccoli Dip (see here). To get 

a crispy chip, slice the sweet potatoes as thin as possible. Use a mandoline or the thin-slicing disk on a 

food processor. If all you have is a sharp knife and patience, you’re still in luck. Thicker chips are more 

chewy than crispy, but are every bit as delicious. 

2 large sweet potatoes, sliced as thin as possible 



Position the rack in the center of the oven. 

In a large bowl, toss the sweet potatoes slices with the olive oil. Arrange 

the slices in a single layer on two baking sheets. Sprinkle with the sea salt. 

Place the sheets in the preheated oven and bake for about 2 hours, rotating 

the pans and flipping the chips after 1 hour. 

Once the chips are lightly brown and crisp, remove them from the oven. 

Some may be a bit soft, but they will crisp as they cool. Cool the chips for 

10 minutes before serving. 

Serve immediately. The chips lose their crunch within several hours. 

PER SERVING 






2. 

3. 

4. 

5. 

6. 

Mini Snack Muffins 

MAKES 24 / PREP TIME: 20 MINUTES / COOK TIME: 15 TO 20 MINUTES 


Defend yourself from that snack attack—these muffins have no added sweetener, which makes them a 

perfect anytime snack. Make ahead to have on hand, or double the batch and store them in the freezer. 

They are great served warm with a drizzle of raw honey. 

¼ cup extra-virgin olive oil, plus extra for greasing 

1 cup almond flour 

1 cup brown rice flour 

1 tablespoon baking powder 



4 eggs 

1 cup shredded carrot 

1 cup canned pumpkin 

Line a mini-muffin tin with cupcake liners, or brush the tin with a little 

olive oil. 

In a medium bowl, mix together the almond flour, brown rice flour, baking 

powder, salt, and cinnamon. 

Add the eggs, carrot, pumpkin, and olive oil. Stir until well combined. 

Scoop the batter into each muffin cup, filling each three-quarters full. 

Place the tin in the preheated oven and bake for 15 minutes, or until the 

muffins are lightly browned. Remove from the oven and cool for 10 

minutes before removing the muffins from the tin. 

VEGAN TIP: If you’re following the Vegan Action Plan, replace the 

eggs with 4 teaspoons of ground flaxseed combined with 8 ounces of 

water. 

PALEO TIP: If you’re following the Paleo Action Plan, replace the 

brown rice flour with coconut flour. 

PER SERVING (1 muffin) 





1. Prepare six ice pop molds per the manufacturer’s instructions. 

2. 

3. 

Strawberry-Chia Ice Pops 

MAKES 6 ICE POPS / PREP TIME: 20 MINUTES / FREEZE TIME: 5 HOURS 

• VEGAN 

• PALEO 


Fresh and refreshing, you can make these ice pops with any frozen or fresh fruit you like. When using 

fresh fruit, it’s best to mash the fruit before combining it with the remaining ingredients. This way you 

avoid biting into overly large frozen chunks of fruit. 

2 cup frozen unsweetened strawberries, thawed 


1 (15-ounce) can coconut milk 

1 tablespoon chia seeds 


In a medium bowl, stir together the strawberries, lemon juice, coconut 

milk, chia seeds, and vanilla. Let the mixture stand for 5 minutes so the 

chia seeds thicken slightly. This makes it easier to fill the molds. 

Evenly divide the mixture among the molds. Place 1 ice pop stick in each 

mold. Freeze the pops for about 5 hours, or overnight, until solid. 

COOKING TIP: If you don’t have ice pop molds, use muffin tins 

instead. Line the tins with parchment paper before filling. Freeze them 

for 2 hours before inserting sticks, since it’s hard to get them to stay 

upright in the unfrozen mixture. 

PER SERVING (1 ice pop) 





Soups & Stews 

ROASTED VEGETABLE SOUP 

MUSHROOMS IN BROTH 

FENNEL, LEEK, AND PEAR SOUP 

PUMPKIN SOUP WITH FRIED SAGE 

LENTIL AND CARROT SOUP WITH GINGER 

COCONUT CURRY–BUTTERNUT SQUASH SOUP 

SOBA NOODLE SOUP WITH SPINACH 

SWEET POTATO AND RICE SOUP 

BROCCOLI AND LENTIL STEW 

WINTER SQUASH AND KASHA STEW 

CHICKEN CHILI WITH BEANS 

MANGO AND BLACK BEAN STEW 

COCONUT FISH STEW


2. 

3. 

4. 

5. 

Roasted Vegetable Soup 

SERVES 6 TO 8 / PREP TIME: 30 MINUTES / COOK TIME: 40 MINUTES 

• VEGAN 

• PALEO 


Versatile, vibrant, and very delicious, this recipe works with any vegetables you have on hand. This is a 

good way to use leftover roasted vegetables or anything in the refrigerator just starting to pass its 

prime. The roasting adds sweetness and a depth of flavor. Even picky vegetable eaters like this soup. 

4 carrots, halved lengthwise 

½ head cauliflower, broken into florets 

2 cups cubed butternut squash 

3 shallots, halved lengthwise 

3 Roma tomatoes, quartered 

4 garlic cloves 

½ cup extra-virgin olive oil 



4 to 6 cups water or vegetable broth 

In a large bowl, combine the carrots, cauliflower, butternut squash, 

shallots, tomatoes, and garlic. Add the olive oil, salt, and pepper and toss 

the vegetables to coat. 

On a rimmed baking sheet, arrange the vegetables in a single layer. Place 

the sheet in the preheated oven, and roast the vegetables for about 25 

minutes, or until they start to brown. 

Transfer the roasted vegetables to a large Dutch oven over high heat. Add 

enough water to cover the vegetables and bring to a boil. Reduce the heat 

to a simmer and cook the soup for 10 minutes. 

Pour the soup into a blender, working in batches if necessary, and purée 

until smooth. 


COOKING TIP: For a creamy soup, add ½ cup of coconut milk when 

you purée the soup.

TIME-SAVING TIP: If you’re using this recipe as part of the Vegan or 

Paleo Action Plan, double the quantities so you have enough for 


PER SERVING 





1. In a large pot over high heat, heat the olive oil. 

2. 

3. 

4. 

5. 

Mushrooms in Broth 


• VEGAN 

• PALEO 


A soothing soup for a light lunch or snack. Mushrooms have powerful anti-inflammatory benefits and 

boost our immune systems. Trim a few minutes off your prep time by buying pre-sliced onions and 

mushrooms and pre-chopped celery. 


1 onion, halved and sliced thin 

3 garlic cloves, sliced thin 

1 celery stalk, finely chopped 

1 pound mushrooms, sliced thin 



Pinch nutmeg 

4 cups vegetable broth 

2 tablespoon chopped fresh tarragon 

Add the onion, garlic, and celery. Sauté for 3 minutes. 

Add the mushrooms, salt, pepper, and nutmeg. Sauté for 5 to 10 minutes 

more. 

Add the vegetable broth and bring the soup to a boil. Reduce the heat to 

simmer. Cook for an additional 5 minutes. 

Stir in the tarragon and serve. 

PALEO & MEDITERRANEAN TIP: If following the Mediterranean or 

Paleo Action Plan, use chicken stock in place of vegetable broth and 

add 1 cup cooked chicken or fish for a heartier soup. 

PER SERVING 





1. In a large Dutch oven over high heat, heat the olive oil. 

2. 

3. 

4. 

5. 

6. 

Fennel, Leek, and Pear Soup 


• VEGAN 

• PALEO 


In addition to being restorative and aiding digestion, the fennel and leeks add a mild bite to this soup 

while the pears add a gentle sweetness. Serve garnished with sliced raw pears and chopped cashews for 

a nice texture contrast. 


2 leeks, white part only, sliced 

1 fennel bulb, cut into ¼-inch-thick slices 

2 pears, peeled, cored, and cut into ½-inch cubes 



½ cup cashews 

3 cups water, or vegetable broth 

2 cups packed spinach or arugula 

Add the leeks and fennel. Sauté for 5 minutes. 

Add the pears, salt, and pepper. Sauté for 3 minutes more. 

Add the cashews and water and bring the soup to a boil. Reduce the heat to 

simmer and cook for 5 minutes, partially covered. 

Stir in the spinach. 

Pour the soup into a blender, working in batches if necessary, and purée 

until smooth. 



Paleo, or Mediterranean Action Plan, double the quantities so you 

have enough leftovers for later in the week. 

PER SERVING 


Total Carbohydrates: 33g;



1. 

2. 

3. 

4. 

5. 

Pumpkin Soup with Fried Sage 


• VEGAN 

• PALEO 


Pumpkin is not just for Thanksgiving anymore. This fast-and-easy soup is made with canned pumpkin, 

so you can have it whenever the whim hits. You may be tempted to skip the fried sage, but sage has great 

anti-inflammatory and antioxidant properties; it’s also the perfect complement to the pumpkin’s earthy 

flavor. 


1 onion, chopped 

2 garlic cloves, cut into ⅛-inch-thick slices 

1 (15-ounce) can pumpkin purée 


2 teaspoons chipotle powder 



½ cup vegetable oil 

12 sage leaves, stemmed 

In a large, heavy Dutch over high heat, add the olive oil, onion, and garlic. 

Sauté for about 5 minutes, or until the vegetables begin to brown. 

Add the pumpkin, vegetable broth, chipotle powder, salt, and pepper. Bring 

to a boil. Reduce the heat to simmer and cook for 5 minutes. 

While the soup is simmering, place a medium sauté pan over high heat. 

Add the vegetable oil and heat until hot. 

Gently slide each sage leaf into the oil and cook for about 1 minute, or 

until it crisps. Use a slotted spoon to transfer the sage to paper towels to 

drain. Once cool, discard the vegetable oil. 

Ladle the soup into bowls (if desired, first purée the soup in a blender), and 

garnish each serving with 3 fried sage leaves. 

INGREDIENT TIP: You can use extra-virgin olive oil to fry the sage 

leaves, but since the oil is discarded afterward it’s better to use a lessexpensive 

oil for this preparation. Sage leaves only stay crisp for 

several hours, so do not make them too far ahead of time.

ACTION PLAN TIP: If you’re using the recipe as part of the Paleo 

Action Plan, double the quantities so you have enough leftovers for 

later in the week. 

PER SERVING 





1. 

2. 

3. 

Lentil and Carrot Soup with Ginger 


• VEGAN 


Lentils are loaded with protein, iron, and fiber. They pair nicely with ginger, which reduces 

inflammation and aids digestion. If you’re following the Mediterranean Action Plan, garnish the soup 

with crumbled goat cheese before serving. 

1 tablespoon coconut oil 

2 carrots, sliced thin 

1 small white onion, peeled and sliced thin 

2 garlic cloves, peeled and sliced thin 

1 tablespoon chopped fresh ginger 


1 (15-ounce) can lentils, drained and rinsed 

2 tablespoons chopped fresh cilantro, or parsley 



In a large pot over medium-high heat, melt the coconut oil. Add the 

carrots, onion, garlic, and ginger. Sauté for 5 minutes. 

Add the water to the pot and bring to a boil. Reduce the heat to simmer and 

cook for about 5 minutes, or until the carrots are tender. 

Add the lentils, cilantro, salt, and pepper. Stir well, and serve. 




PER SERVING 





1. 

2. 

3. 

Coconut Curry–Butternut Squash 

Soup 


• VEGAN 

• PALEO 



This soup is made in the slow cooker: Load the ingredients in the morning and come home to a fragrant 

house and a ready-to-eat meal. Dress up the soup with garnishes like shredded coconut, chopped 

cashews, and diced green apple. 


1 pound butternut squash, peeled and cut into 1-inch cubes 

1 small head cauliflower, cut into 1-inch pieces 

1 onion, sliced 

1 tablespoon curry powder 

½ cup no-added-sugar apple juice 


1 (13.5-ounce) can coconut milk 


¼ teaspoon freshly ground white pepper 

¼ cup chopped fresh cilantro, divided 

In the slower cooker, combine the coconut oil, butternut squash, 

cauliflower, onion, curry powder, apple juice, vegetable broth, coconut 

milk, salt, and white pepper. Set on high for 4 hours. 

Serve the soup as is or purée it in a blender before serving. 

Garnish with the cilantro. 


Paleo, or Time-Saving Action Plan, double the quantities so you have 

enough leftovers for later in the week. 

PER SERVING 





1. In a large pot over medium heat, heat the coconut oil. 

2. 

3. 

4. 

Soba Noodle Soup with Spinach 


• VEGAN 


Look for 100 percent buckwheat soba noodles as any that contain gluten are not anti-inflammatory. 

Buckwheat soba noodles cook quickly and are good served hot or cold. If you can’t find shiitake 

mushrooms, or they are too costly, substitute another type of mushroom. 


8 ounces shiitake mushrooms, stemmed and sliced thin 

4 scallions, sliced thin 


1 tablespoon minced fresh ginger 



3 cups water 

4 ounces buckwheat soba noodles 

1 bunch spinach, washed and cut into strips 


Add the mushrooms, scallions, garlic, ginger, and salt. Sauté for 5 minutes. 

Add the vegetable broth and water to the pot and bring to a boil. Add the 

soba noodles and cook for 5 minutes. 

Remove the pot from the heat. Stir in the spinach and lemon juice. Serve 

hot. 



for leftovers for later in the week. 

PER SERVING 





1. In a large Dutch oven over high heat, add the broth and bring to a boil. 

2. 

3. 

4. 

Sweet Potato and Rice Soup 


• VEGAN 

This simple and soothing soup could be called “leftover soup” because it’s great to make with leftover 

rice and vegetables. The soup is very mild in flavor; spice it up with red pepper flakes or a teaspoon or 

two of coconut aminos. 


1 large sweet potato, peeled and cut into 1-inch cubes 

2 onions, coarsely chopped 


2 teaspoons minced fresh ginger 

1 bunch broccolini, cut into 1-inch pieces 

1 cup cooked basmati rice 

¼ cup fresh cilantro leaves 

Add the sweet potato, onion, garlic, and ginger. Simmer for 5 to 8 minutes, 

or until the sweet potato is cooked through. 

Add the broccolini and simmer for an additional 3 minutes. 

Remove the pan from the heat. Stir in the rice and cilantro. 

MEDITERRANEAN& PALEO TIP: If following the Mediterranean or 

Paleo Action Plans, use chicken broth instead of vegetable. If following 

the Paleo Action Plan, omit the rice, too. 

PER SERVING 





1. In a large pot over high heat, heat the olive oil. 

2. 

3. 

4. 

5. 

6. 

Broccoli and Lentil Stew 


• VEGAN 


Green olives and Italian parsley give this stew its Mediterranean flavors. The broccoli and lentils are 

loaded with fiber and make this stew hearty. This is a good meal to warm you on a cold day. 

1 tablespoon extra-virgin olive oil, plus additional for drizzling 

1 small onion, finely chopped 

1 small carrot, chopped 

2 cloves garlic, minced 


1 cup dried green or brown lentils 

1 teaspoon dried oregano 

6 cups broccoli florets 



½ cup sliced pitted green olives 

¼ cup chopped fresh Italian parsley 

Add the onion, carrot, and garlic. Sauté for 5 minutes. 

Add the vegetable broth, lentils, and oregano and bring to a boil. Reduce 

the heat to simmer. Cook the soup for 15 to 20 minutes, or until the lentils 

are tender. 

Add the broccoli, cover the pot, and simmer for 5 minutes more. 

Remove the pot from the heat and stir in the olives and parsley. If the soup 

is too thick, stir in some water. 

Ladle the soup into bowls, drizzle with a little olive oil, and serve. 

PER SERVING 





1. 

2. 

Winter Squash and Kasha Stew 

SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 4 HOURS 

• VEGAN 



Kasha is toasted buckwheat. It is not a grain; it is actually a grass. It’s thick and hearty and is good 

combined with winter squash. The kale is added at the end of the cooking time to preserve its texture 

and nutrition. As with most greens, it loses more of its nutrients the longer it cooks. This soup will both 

comfort and nourish you. 


2 pounds winter squash, peeled and cubed 

1 fennel bulb, sliced thin 

2 leeks, white part only, sliced thin 

2 garlic cloves, chopped 

1 cup kasha, rinsed 




4 cups chopped kale, thoroughly washed and stemmed 

In the slow cooker, combine the olive oil, squash, fennel, leeks, garlic, 

kasha, salt, pepper, and water. Set the cooker on high for 4 hours. 

Just before serving, stir in the kale. The heat from the stew will wilt it, 

making it easy to chew and digest. 

PALEO TIP: Omit the kasha and replace the water or vegetable broth 

with chicken broth. Add 1 pound mild Italian turkey sausage cut into 1- 

inch slices to the slow cooker with the rest of the ingredients. 


Mediterranean, or Time-Saving Action Plan, double the quantities so 

you have enough for leftovers for later in the week. 

PER SERVING 





1. 

2. 

3. 

Chicken Chili with Beans 

SERVES 6 / PREP TIME: 15 MINUTES / COOK TIME: 4 HOURS 



Chicken chili is a family favorite, and it can be especially filling when served over brown rice or cooked 

quinoa. The small amount of chipotle powder provides an ever-so-small kick of heat but not too much 

for those who don’t like their food too spicy. This recipe doubles (or triples!) easily. Freeze extra 

portions in single-serving containers for a quick meal or to take to work for lunches. 


2 onions, chopped 

4 garlic cloves, minced 

2 celery stalks, chopped 

2 teaspoons ground cumin 


1 teaspoon chipotle powder 


4 boneless skinless chicken breasts, cut into 1-inch pieces 


1 bay leaf 

1 (28-ounce) can chopped tomatoes 

2 ½ cups chicken broth, plus additional as needed 

2 (15-ounce) cans white beans, drained and rinsed 

¼ cup chopped fresh parsley, divided 

In the slow cooker, combine the olive oil, onions, garlic, celery, cumin, 

salt, chipotle powder, pepper, chicken, oregano, bay leaf, tomatoes, 

chicken broth, and white beans. Set to high and cook for 4 hours. 

If the mixture gets too thick, add a little more chicken broth or some water. 

Garnish each serving with parsley. Serve alone or over cooked brown rice 

or quinoa. 


VEGAN TIP: If you’re following the Vegan Action Plan, omit the 

chicken and use vegetable broth instead of chicken broth. 

PER SERVING





1. In a large pot over high heat, melt the coconut oil. 

2. 

3. 

4. 

Mango and Black Bean Stew 


• VEGAN 


Mangos alkalize in your body and have enzymes that aid digestion. This stew is super-simple and superfast—and 

really delicious. Leftovers can be used as a condiment on grilled poultry or seafood—and, of 

course, on their own. 



2 (15-ounce) cans black beans, drained and rinsed 

1 tablespoon chili powder 



1 cup water 

2 ripe mangos, sliced thin 

¼ cup chopped fresh cilantro, divided 

¼ cup sliced scallions, divided 

Add the onion and sauté for 5 minutes. 

Add the black beans, chili powder, salt, pepper, and water. Bring to a boil. 

Reduce the heat to simmer and cook for 5 minutes. 

Remove the pot from the heat; stir in the mangos just before serving. 

Garnish each serving with the cilantro and scallions. 

ACTION PLAN TIP: If you’re using this recipe as part of the Vegan 



PER SERVING 





1. In a large pot over medium heat, melt the coconut oil. 

2. 

3. 

4. 

Coconut Fish Stew 


• PALEO 


This dish adds an exotic touch to your Action Plan. Lemongrass is used in many Pacific Rim recipes. It 

aids digestion and is reported to lower blood pressure. It has a light lemony flavor that brightens the 

flavor of other ingredients. Here it is bruised to release its essential oils while simmering in the broth. 

Don’t forget to remove the stalk before serving. 


1 white onion, sliced thin 


2 zucchini, sliced thin 

1 ½ pounds firm white fish fillet, cut into 1-inch cubes 

1 (4-inch) piece lemongrass (white part only), bruised with the back of a knife 




½ cup slivered scallions 

¼ cup chopped cilantro 


Add the onion, garlic, and zucchini. Sauté for 5 minutes. 

Add the fish, lemongrass, coconut milk, salt, and white pepper to the pot. 

If the liquid doesn’t cover the fish, add enough water to do so. Bring to a 

boil, then reduce the heat to simmer, and cook for 5 minutes. 

Garnish the soup with the scallions, cilantro, and lemon juice. 

COOKING TIP: If you like it spicy, add 1 teaspoon of red pepper 

flakes. 

PALEO TIP: If you’re following the Paleo Action Plan, replace the 

beans with 2 cups each cubed zucchini and cauliflower. 

ACTION PLAN TIP: If you’re using this recipe as part of the 

Mediterranean or Time-Saving Action Plan, double the quantities so 

you have enough leftovers for later in the week.

PER SERVING 





Salads & Sides 

SLICED APPLE, BEET, AND CELERY SALAD 

AVOCADO AND MANGO SALAD 

ALMOST CAESAR SALAD 

BRUSSELS SPROUT SLAW 

VEGETABLE SLAW WITH FETA CHEESE 

MEDITERRANEAN CHOPPED SALAD 

QUINOA AND ROASTED ASPARAGUS SALAD 

WHITE BEAN AND TUNA SALAD 

MANGO SALSA 

ROASTED ROOT VEGETABLES 

TURMERIC CHICKEN SALAD 

LENTIL, VEGETABLE, AND FRUIT BOWL 

ROASTED CAULIFLOWER WITH ALMOND SAUCE 

CAULIFLOWER PURÉE 

GREEN BEANS WITH CRISPY SHALLOTS 

ROASTED SWEET POTATOES AND PINEAPPLE

Sliced Apple, Beet, and Celery Salad 

1. 

2. 

3. 

4. 


• VEGAN 

• PALEO 



If you think you don’t like beets, you haven’t tried this salad. If there are any leftovers, the other 

ingredients will likely turn the same color as the beets. No need to worry, it’s still perfectly fine to eat. 

The best way to slice the vegetables is with a mandoline, but the slicing disk of a food processor works 

well, too. 

2 green apples, cored and quartered 

2 small beets, peeled and quartered 

4 cups spinach 

2 celery stalks, sliced thin 

½ red onion, sliced thin 

½ cup shredded carrots 

1 tablespoon apple cider vinegar 



Salt 

Freshly ground black pepper 

¼ cup pumpkin seeds 

Using a mandoline or the slicing disk of a food processor, slice the apples 

and the beets. 

Place the spinach on a large platter. Arrange the apples and beets over the 

spinach. Top with the celery, red onion, and carrots. 

In a small bowl, whisk together the cider vinegar, honey, and olive oil. 

Season with salt and pepper. 

Drizzle the dressing over the salad and garnish with the pumpkin seeds. 


syrup in place of the honey. 


Paleo, or Time-Saving Action Plan, double the quantities so you have

enough for leftovers for later in the week. 

PER SERVING 





1. 

2. 

Avocado and Mango Salad 


• VEGAN 

• PALEO 



This is a light, refreshing salad loaded with healthy fats and fiber. For crunch, garnish it with toasted 

slivered almonds and shredded coconut. If you want to experiment with different foods in the morning, 

this makes an excellent breakfast salad. 

2 romaine lettuce hearts, chopped 

1 cucumber, peeled and cut into ¼-inch cubes 

2 ripe mangos, cut into 

½-inch cubes 


1 large ripe avocado 

1 cup Creamy Coconut-Herb Dressing (see here) 

In a large serving bowl, combine the romaine lettuce, cucumber, mangos, 

scallions, and avocado. 

Pour the Creamy Coconut-Herb Dressing over the fruit and vegetables. 

Toss to combine. 

PALEO & MEDITERRANEAN TIP: For those following the 

Mediterranean and Paleo Action Plans, add grilled chicken or fish to 

make this an entrée salad. 

PER SERVING 





1. 

2. 

3. 

Almost Caesar Salad 


• PALEO 



Caesar salad served in a restaurant is undoubtedly loaded with croutons, eggs, and shaved 

Parmesan cheese. This version keeps the authentic flavors of a Caesar but without all the 

inflammation-causing foods. Hearts of palm add a nice tang, and the crunch of the sunflower 

seeds replaces the croutons. 

2 romaine lettuce hearts, chopped 

1 (14-ounce) can hearts of palm, drained and sliced 

½ cup sunflower seeds 

1 recipe Almost Caesar Dressing (see here) 

Salt 


In a large bowl, combine the romaine lettuce, hearts of palm, and 

sunflower seeds. 

Add enough dressing to lightly coat the lettuce leaves. Reserve any 

remaining dressing for another use. 

Season the salad with salt and pepper, and serve. 

VEGAN TIP: If you’re following the Vegan Action Plan, substitute 

olives for the anchovies when making the Almost Caesar Dressing 

(see here). 

PALEO & MEDITERRANEAN TIP: For those following the 

Mediterranean and Paleo Action Plans, add grilled chicken to make 

this an entrée salad. 

PER SERVING 





1. In a medium bowl, combine the Brussels sprouts, onion, and apple. 

2. 

3. 

4. 

Brussels Sprout Slaw 


• VEGAN 

• PALEO 



Many people grew up hating those oft-overcooked Brussels sprouts that were supposedly “good for 

you.” If you’re one of those people, this is the way to eat them. This crunchy slaw makes a wonderful 

side dish to roasted chicken or turkey. If pomegranate seeds aren’t available, substitute dried cherries. 

1 pound Brussels sprouts, stem ends removed and sliced thin 

½ red onion, sliced thin 

1 apple, cored and sliced thin 

1 teaspoon Dijon mustard 



2 teaspoons apple cider vinegar 

1 cup plain coconut milk yogurt 

½ cup chopped toasted hazelnuts 

½ cup pomegranate seeds 

In a small bowl, whisk together the Dijon mustard, salt, honey, cider 

vinegar, and yogurt. 

Add the dressing to the Brussels sprouts and toss until evenly coated. 

Garnish the salad with the hazelnuts and pomegranate seeds. 


COOKING TIP: The flavor of this slaw improves if it sits for 30 minutes 




PER SERVING 





1. 

2. 

3. 

Vegetable Slaw with Feta Cheese 


• VEGAN 


This slaw is a great way to get your vegetables. Shredded broccoli, carrots, celery root, beets, zucchini, 

and red onions make this a colorful and antioxidant-rich slaw. A food processor shredding disk makes 

short work of the prep. Make this slaw with any vegetables you like. 


½ cup apple cider vinegar 





2 large broccoli stems, peeled and shredded 

2 carrots, peeled and shredded 

½ celery root bulb, peeled and shredded 

1 large beet, peeled and shredded 

2 zucchini, shredded 

1 small red onion, sliced thin 

¼ cup chopped fresh Italian parsley 

3 ounces feta cheese, crumbled 

In a large bowl, whisk together the olive oil, cider vinegar, honey, Dijon 

mustard, salt, and pepper. 

Add the broccoli, carrots, celery root, beets, zucchini, onion, and Italian 

parsley. Toss to coat the vegetables with the dressing. 

Transfer the slaw to a serving bowl and garnish with the feta cheese. 

VEGAN & PALEO TIP: Omit the feta cheese; if you choose, use 

cashew cheese instead. 



PER SERVING 







• VEGAN 

• PALEO 



Inspired by fattoush, a salad of flatbread and vegetables, this version has everything but the flatbread. 

Sumac, a Middle Eastern spice, is a traditional ingredient in this salad. It has a slight lemony flavor. 

The salad is very refreshing and pairs nicely with lamb. For added protein, you can add drained 

garbanzo beans or white beans. 


3 large tomatoes, diced 

1 bunch radishes, sliced thin 

1 English cucumber, peeled and diced 

2 scallions, sliced 


1 tablespoon chopped fresh mint 


1 cup unsweetened plain almond yogurt 

¼ cup extra-virgin olive oil 





1 tablespoon sumac 

In a large bowl, combine the spinach, tomatoes, radishes, cucumber, scallions, 

garlic, mint, parsley, yogurt, olive oil, lemon juice, cider vinegar, salt, pepper, 

and sumac. Toss to combine. 

PALEO & MEDITERRANEAN TIP: To make this an entrée salad on 

the Mediterranean or Paleo Action Plans, add cooked chicken or fish. 

MEDITERRANEAN TIP: If following the Mediterranean Action Plan, 

crumble 3 ounces of goat cheese on top. 


Paleo, Mediterranean, or Time-Saving Action Plan, double the

quantities so you have enough leftovers for later in the week. 

PER SERVING 






2. 

3. 

4. 

5. 

Quinoa and Roasted Asparagus 

Salad 


• VEGAN 


This dish is guaranteed to become a favorite. Make it even easier using precooked quinoa, available in 

the frozen-food section of many grocery stores. Roasting the asparagus intensifies its flavor; the 

flaxseed adds crunch and nuttiness to the salad. 

1 bunch asparagus, trimmed 

3 tablespoons extra-virgin olive oil, divided 

1 teaspoon salt, plus additional for seasoning 

2 cups cooked quinoa, cold or at room temperature 

¼ red onion, finely chopped 


¼ cup chopped fresh mint 

1 tablespoon flaxseed 


In a large bowl, toss the asparagus with 1 tablespoon of olive oil and 1 

teaspoon of salt. 

Wrap the asparagus in aluminum foil in a single layer and place the pouch 

on a baking sheet. Place the sheet in the preheated oven and roast the 

asparagus for 10 to 15 minutes. 

While the asparagus is roasting, mix together the quinoa, onion, vinegar, 

mint, flaxseed, and the remaining 2 tablespoons of olive oil in a large 

bowl. 

Once the asparagus is cool enough to handle, slice it into ½-inch pieces. 

Add them to the quinoa and season with salt and pepper. 

PER SERVING 





1. 

2. 

White Bean and Tuna Salad 




This is a “pantry salad,” since it’s likely all the ingredients are part of your well-stocked pantry. The 

flavors in this salad improve even more if you make it ahead of time. If making it ahead, don’t add the 

tomatoes and arugula until just before serving. 

4 cups arugula 

2 (5-ounce) cans flaked white tuna, drained 


½ pint cherry tomatoes, halved lengthwise 

½ red onion, finely chopped 

½ cup pitted Kalamata olives 



Salt 


2 ounces crumbled sheep’s milk or goat’s milk feta cheese 

In a large bowl, mix together the arugula, tuna, white beans, tomatoes, 

onion, olives, olive oil, and lemon juice. Season with salt and pepper. 

Just before serving, top the salad with the feta cheese. 

PALEO TIP: Omit the white beans and feta cheese. 

ACTION PLAN TIP: If you’re using this recipe as part of the Time- 

Saving Action Plan, double the quantities so you have enough for 


PER SERVING 





1. 

2. 

Mango Salsa 

MAKES ABOUT 2 CUPS / PREP TIME: 15 MINUTES 

• VEGAN 

• PALEO 



This salsa will enliven almost any dish—or party. It’s good on fish, chicken, tacos, and salads. The 

mangos have vitamins A and C and probiotic fiber. Substitute papaya for the mangos, or make this with 

a combination of the two. 

2 cups chopped mango 

½ cup minced red onion 

¼ cup chopped fresh cilantro 



Pinch salt 

In a medium bowl, stir together the mango, onion, cilantro, garlic, lemon 

juice, and salt. 

Refrigerate in an airtight container for up to one week. 







2. 

3. 

4. 

5. 


SERVES 4 TO 6 / PREP TIME: 15 MINUTES / COOK TIME: 25 TO 35 MINUTES 

• VEGAN 

• PALEO 


Roasting root vegetables is an easy way to get even the pickiest eaters to eat them. The vegetables 

become sweeter and more intensely flavored, and the outsides are slightly crispy, brown, and delicious. 

Any leftovers can be turned into Roasted Vegetable Soup (see here). 

2 small sweet potatoes, peeled and cut into 1-inch cubes 

1 bunch beets, peeled and cut into 1-inch cubes 

4 carrots, peeled and cut into 1-inch rounds 

3 parsnips, peeled and cut into 1-inch rounds 

¼ cup coconut oil, melted 


1 tablespoon raw honey, or maple syrup 



Line two rimmed baking sheets with parchment paper. 

In a large bowl, combine the sweet potatoes, beets, carrots, and parsnips. 

Add the coconut oil, olive oil, honey, salt, and pepper. Toss to coat the 

vegetables. 

Divide the vegetables between the two baking sheets, spreading them into 

a single layer. 

Place the sheets in the preheated oven and bake the vegetables for 10 to 15 

minutes. Turn them so they brown on the other side. Continue to bake the 

vegetables for 10 to 15 minutes more, or until brown and tender. Serve 

warm or at room temperature. 

COOKING TIP: If the vegetables are brown but not quite cooked 

through, remove them from the oven. Cover the pans with aluminum 

foil and let the vegetables steam for about 10 minutes. Also, the 

fresher the vegetables, the less time needed to roast them. 

VEGAN TIP: If you’re following the Vegan Action Plan, use the maple


PER SERVING 





1. In a shallow baking dish, place the chicken breast. 

2. 

3. 

4. 

5. 

Turmeric Chicken Salad 


• PALEO 



Turmeric, used here in the spice rub for the chicken, is a powerful anti-inflammatory. This rub is also 

delicious on salmon, which you could use in place of the chicken. Marinate it for at least 30 minutes, or 

overnight, for the best flavor. 

4 boneless skinless chicken breasts 


1 tablespoon chopped fresh cilantro 



¼ teaspoon ground turmeric 


½ cup plain unsweetened almond yogurt 


1 teaspoon lemon zest 

½ cup chopped almonds 

6 cups chopped romaine lettuce 

In a small bowl, whisk together the olive oil, cilantro, garlic, salt, turmeric, 

and pepper. Rub the mixture all over the chicken. Cover the chicken and 

marinate, refrigerated, for at least 30 minutes, or overnight. 

Preheat the oven to 375°F. When the oven is hot, place the baking dish in 

the preheated oven and bake the chicken for 20 minutes. Remove from the 

oven and set aside. 

In a large bowl, whisk together the yogurt, lemon juice, and lemon zest. 

Add the almonds and romaine lettuce and toss to coat the lettuce with the 

dressing. 

Transfer the salad to a serving platter. Slice the chicken breasts into strips 

and arrange them over lettuce.


TIME-SAVER TIP: The chicken can be cooked a day ahead and 

served cold over the salad. 

VEGAN TIP: Instead of chicken, mix the olive oil, cilantro, garlic, salt, 

turmeric, and pepper with a can of drained garbanzo or white beans 

and serve over the yogurt-dressed greens. 

PER SERVING 





1. 

2. 

3. 

4. 

Lentil, Vegetable, and Fruit Bowl 


• VEGAN 


A refreshing twist on the typical brown rice and lentil combination. Fresh-tasting and crunchy red 

lentils, soaked overnight, are paired with jicama and pear here. The base for this salad can be made the 

night before and the fruits and vegetables added the next day. 

1 cup red lentils 

2 cups water 

4 cups cooked brown rice 


Chicken Lettuce Wraps sauce (see here) 

1 head radicchio, cored and torn into pieces, divided 

1 small jicama, peeled and cut into thin sticks, divided 

2 red Bartlett (or other) ripe pears, cored, quartered, and sliced, divided 

2 scallions, sliced, divided 

In a medium bowl, combine the red lentils and the water. Cover and 

refrigerate overnight. Drain the lentils when ready to prepare the salad. 

In a medium bowl, combine the brown rice and canned lentils. Stir in half 

of the Chicken Lettuce Wraps sauce. Let the mixture stand for at least 30 

minutes, or overnight. 

Divide the lentil-rice mixture among serving bowls. Top each bowl with 

equal amounts of the soaked and drained red lentils. Garnish each serving 

with the radicchio, jicama, pears, and scallions. 

Drizzle each with some of the remaining Chicken Lettuce Wraps sauce. 

PER SERVING 






2. 

3. 

4. 

5. 

Roasted Cauliflower with Almond 

Sauce 


• VEGAN 

• PALEO 


Roasting cauliflower makes it tender on the inside with crunchy bits on the outside. Adding almond 

sauce makes it delectable. This can be served warm or cold and as a side dish or salad. 

1 head cauliflower, cut into florets 



1 ½ teaspoons salt, divided 

½ teaspoon freshly ground black pepper, divided 

1 cup plain unsweetened almond yogurt 

¼ cup almond butter 

1 scallion, sliced 





In a large bowl, mix together the cauliflower, olive oil, turmeric, 1 

teaspoon of salt, and ¼ teaspoon of pepper. 

Transfer the seasoned cauliflower to a rimmed baking sheet, placing it in a 

single layer. Place the sheet in the preheated oven and roast for 20 to 30 

minutes, or until the cauliflower is lightly browned and tender. 

In a blender, combine the yogurt, almond butter, scallions, garlic, parsley, 

lemon juice, maple syrup, the remaining ½ teaspoon of salt, and the 

remaining ¼ teaspoon of pepper. Purée until smooth. 

Place the roasted cauliflower in a serving dish and spoon the almond sauce 

over it. 

COOKING TIP: If pomegranate seeds are in season, they make a

great garnish. 

PER SERVING 





1. 

2. 

3. 

4. 

Cauliflower Purée 


• VEGAN 

• PALEO 


Cauliflower purée is a great substitute for mashed potatoes, and goes nicely with grilled seafood and 

meat. This makes a great side dish to accompany roasted vegetables and you can use it to make a vegan 

soup. Make a double batch and freeze the extras for a quick add-on for dinner. 

1 head cauliflower, broken into florets 


2 teaspoons salt, divided 




Bring a large pot of water to a boil over high heat. Add the cauliflower, 

garlic clove, and 1 teaspoon of salt. Boil for about 5 minutes, or until the 

cauliflower is tender. 

Drain the cauliflower with the garlic clove and transfer to a large bowl. 

Mash with a potato masher. 

Add the remaining 1 teaspoon of salt, the pepper, and coconut milk to the 

mash. Stir until well combined. 

Place the purée in a serving bowl and drizzle with olive oil. 

COOKING TIP: For a smooth-textured purée, place the cooked 

cauliflower, garlic, salt, pepper, and coconut milk in a food processor 

and process until smooth. 

PER SERVING 





1. Bring a large pot of water to a boil over high heat. 

2. 

3. 

4. 

5. 

Green Beans with Crispy Shallots 


• VEGAN 

• PALEO 


As the shallots crisp in the oil they infuse the beans with their delicious, delicate allium flavor. This 

recipe is a perfect side dish to any entrée and will make your dinner that much more special. 

1 teaspoon sea salt, plus additional for seasoning 

1 pound green beans, trimmed 


1 large shallot, sliced thin 

1 tablespoon chopped fresh tarragon 


Add 1 teaspoon of sea salt to the boiling water and add the beans to the 

pot. Cook for about 5 minutes, or until they turn bright green. 

Drain the beans and transfer them to a serving dish. 

In a small pan over medium heat, heat the olive oil. Once the oil is hot, add 

the shallots. Cook for 1 to 2 minutes, or until they start to brown. 

Spoon the shallots over the green beans. Sprinkle with the tarragon and 

season with sea salt and pepper. 

PER SERVING 






2. 

3. 

4. 

5. 

Roasted Sweet Potatoes and 

Pineapple 


• VEGAN 

• PALEO 


This dish is culinary yin and yang. Curry powder seasons the sweet potatoes and roasting them with the 

pineapple brings out the best flavors in the curry powder. Sweet, juicy pineapple packs plenty of vitamin 

C and aids digestion. This makes a light meal on its own and is wonderful paired with chicken, salmon, 

or swordfish. 


2 large sweet potatoes, or yams, peeled and cut into ½-inch pieces 

1 cup fresh pineapple, cut into ½-inch pieces 

2 teaspoons curry powder 



In a microwave-safe bowl, melt the coconut oil in the microwave on high 

for about 1 minute. 

In a large bowl, combine the sweet potatoes and pineapple. Add the melted 

coconut oil, curry powder, salt, and pepper. Toss to combine. 

Spoon the mixture onto a rimmed baking sheet. Place the sheet in the 

preheated oven and roast for 20 to 25 minutes, or until the sweet potatoes 

are tender. 


TIME-SAVING TIP: Use pre-cut sweet potatoes and pineapple, which 

are sold in the produce department of most grocery stores. 




PER SERVING 





Vegetarian Dishes 

QUINOA-BROCCOLINI SAUTÉ 

BRAISED BOK CHOY WITH SHIITAKE MUSHROOMS 

ROASTED BROCCOLI AND CASHEWS 

GINGER SWEET POTATOES AND PEA HASH 

BUDDHA BOWL 

MUSHROOM RISOTTO 

BUTTERNUT SQUASH AND SPINACH GRATIN WITH LENTILS 

BUCKWHEAT NOODLE PAD THAI 

ZUCCHINI STUFFED WITH WHITE BEANS AND OLIVES 

ONE-POT TOMATO BASIL PASTA 

BUCKWHEAT AND SWEET POTATOES 

SAVORY ZUCCHINI PATTIES 

VEGGIE SOFT TACOS 

HUMMUS BURGERS

1. 

2. 

3. 

4. 

Quinoa-Broccolini Sauté 


• VEGAN 


This recipe makes a delicious meal in a snap. Broccolini, sometimes called baby broccoli, is easy to use, 

and the stalks are smaller and more tender than traditional broccoli so there is less waste. Using 

precooked quinoa makes this a very fast meal, and you can add cooked lentils for additional protein. 


2 leeks, white part only, sliced 


4 cups chopped broccolini 

½ cup vegetable broth, or water 

1 teaspoon curry powder 

2 cups cooked quinoa 

1 tablespoon coconut aminos 

In a large skillet over high heat, melt the coconut oil. Add the leeks and 

garlic. Sauté for 2 minutes. 

Add the broccolini and vegetable broth. Cover the pan and cook for 5 

minutes. 

Stir in the curry powder, quinoa, and coconut aminos. Cook for 2 to 3 

minutes, uncovered, or until the quinoa is warmed through. 

Serve warm as a side dish, or at room temperature as a salad. 

PER SERVING 





1. 

2. 

3. 

4. 

Braised Bok Choy with Shiitake 

Mushrooms 


• VEGAN 

• PALEO 


Thinking of not-entirely-healthy takeout? Try this dish instead. Coconut aminos is the juice or sap from 

a tapped coconut tree. Here, it substitutes for soy sauce, adding depth of flavor and a touch of 

sweetness. 


8 baby bok choy, halved lengthwise 

½ cup water 


1 cup shiitake mushrooms, stemmed, sliced thin 

Salt 


1 scallion, sliced thin 

1 tablespoon toasted sesame seeds 

In a large pan over high heat, melt the coconut oil. Add the bok choy in a 

single layer. 

Add the water, coconut aminos, and mushrooms to the pan. Cover and 

braise the vegetables for 5 to 10 minutes, or until the bok choy is tender. 

Remove the pan from the heat. Season the vegetables with salt and pepper. 

Transfer the bok choy and mushrooms to a serving dish and garnish with 

the scallions and sesame seeds. 

PALEO & MEDITERRANEAN TIP: For those on the Mediterranean 

and Paleo Action Plans, use chicken broth instead of water. If shiitake 

mushrooms are not available, or don’t fit within your budget, any other 

type of mushroom can be used. 

PER SERVING 






2. 

3. 

Roasted Broccoli and Cashews 


• VEGAN 

• PALEO 


Roasting broccoli makes it slightly crunchy and a touch sweeter. The coconut aminos and cashews add 

nuttiness. This dish is great served at room temperature, making it a wonderful contribution to a 

potluck; it’s equally delicious served warm. 





½ cup toasted cashews 

In a large bowl, toss the broccoli with the olive oil and salt. Transfer the 

broccoli to a baking sheet, spreading it into a single layer. Place the sheet 

in the preheated oven and roast for 15 to 20 minutes, or until the broccoli is 

tender. 

In a large bowl, toss the roasted broccoli with the coconut aminos and 

cashews, and serve. 


PER SERVING 





Ginger Sweet Potatoes and Pea Hash 

1. 

2. 

3. 


• VEGAN 


This hearty meal of sweet potatoes and brown rice is seasoned with an anti-inflammatory powerhouse 

of spices, including ginger, curry, and turmeric. Using precooked sweet potatoes and cooked brown rice 

makes this recipe a time-saver. 





1 teaspoon curry powder 



2 medium sweet potatoes, roasted in their skins, peeled, and chopped 

1 cup frozen peas 




½ cup chopped cashews 

In a large skillet over medium-high heat, melt the coconut oil. Add the 

scallions, garlic, ginger, curry powder, salt, and turmeric. Sauté for 2 

minutes, or until fragrant. 

Stir in the sweet potatoes, peas, brown rice, and coconut aminos. Sauté for 

5 minutes. 

Transfer the hash to a serving dish and garnish with the cilantro and 

cashews. 


PER SERVING 





1. 

2. 

3. 

4. 

Buddha Bowl 


• VEGAN 


There are conflicting stories on how this dish got its name. Some say it’s because it reflects Buddha’s 

belly full of nourishment; others say it comes from Zen monks who go door to door with a bowl 

accepting whatever nourishment is offered. Basically, it’s a bowl of rice filled with whatever vegetables 

you like and seasoned however you like. It’s easy and stress free. 



3 tablespoons coconut oil, divided 

2 teaspoons salt, divided 

1 pint sliced mushrooms 


4 ounces fresh snow peas, strings removed 

2 carrots, sliced thin 

½ cup frozen peas, thawed 



3 tablespoons freshly squeezed lime juice 

1 tablespoon toasted sesame oil 


½ teaspoon red pepper flakes 

In a medium saucepan over high heat, stir together the basmati rice, 

vegetable broth, 1 tablespoon of coconut oil, and 1 teaspoon of salt. Bring 

to a boil, then reduce the heat to simmer. Cover the pot and cook the rice 

for 25 to 35 minutes, or until tender. 

In a large pan over high heat, melt the remaining 2 tablespoons of coconut 

oil. Add the mushrooms. Sauté for about 5 minutes, or until they are 

slightly browned. 

Add the garlic, snow peas, and carrots. Sauté for 3 minutes more. Add the 

thawed peas and cover the pan to warm them through. 

Add the sautéed vegetables to the rice and stir to combine. When ready to 

serve, stir in the scallions, cilantro, lime juice, sesame oil, coconut aminos, 

red pepper flakes, and the remaining 1 teaspoon of salt.

INGREDIENT TIP: This recipe calls for brown basmati rice because it 

cooks faster but any variety of brown rice will work. If you’re concerned 

the rice will boil over while it cooks, leave the cover slightly ajar. 

PER SERVING 





1. 

2. 

3. 

4. 

5. 



• VEGAN 


If you love Italian food, this dish is for you. Risotto has the reputation of being difficult to make, but, 

really, it is not. The secret is to add the liquid slowly while constantly stirring the rice. Once all the 

liquid is incorporated and the rice is tender you will have a warm, creamy, satisfying meal. If you can’t 

find arborio rice, use any short-grain white rice. Brown rice won’t work well for risotto because of its 

harder outer shell. 


1 large shallot, sliced 


1 pint sliced mushrooms 

1½ cups arborio rice 

3 cups vegetable broth, warmed 



Pinch ground nutmeg 

1 tablespoon chopped fresh thyme leaves 

Balsamic vinegar, for garnish 

In a large skillet over high heat, heat the olive oil. Add the shallot and 

garlic. Sauté for 3 minutes. 

Add the mushrooms and rice. Sauté for 3 minutes more. 

Reduce the heat to medium-high. Add the vegetable broth one cup at a 

time, stirring constantly until the rice has absorbed the liquid before adding 

another cup of broth. 

Once all the broth is absorbed add the salt, pepper, and nutmeg. Taste the 

risotto to see if the rice is cooked through; it should be tender but not 

mushy. 

Transfer the risotto to a serving dish. Garnish with the thyme leaves and 

drizzle with the balsamic vinegar. 

COOKING TIP: If the rice isn’t cooked through and you’ve used all the 

broth, add more liquid (broth or water), ¼ cup at a time, until the rice is 

tender. If the rice is just a touch underdone, cover the risotto, turn off

the heat, and let it sit for 5 minutes. 




PER SERVING 






2. 

3. 

4. 

5. 

6. 

Butternut Squash and Spinach 

Gratin with Lentils 


• VEGAN 

• PALEO 


This is a one-skillet supper, made creamy with the addition of coconut milk, and comforting with the 

addition of sage and walnuts. This is an easy recipe to double and freeze in single-serving containers 

for future meals or to take for lunch. 


1 onion, peeled and chopped 


1 small butternut squash, peeled, seeded, and cut into ½-inch cubes 





1½ or 2 cups vegetable broth 


¼ cup chopped fresh parsley 

2 tablespoons chopped fresh sage 

½ cup chopped toasted walnuts 

In a large ovenproof skillet over high heat, melt the coconut oil. Add the 

onion and garlic. Sauté for 3 minutes. 

Add the butternut squash, spinach, salt, and pepper. Sauté for 3 minutes 

more. 

Stir in the coconut milk and just enough vegetable broth to cover the 

squash. Bring the liquid to a boil. 

Add the lentils, parsley, and sage. Stir to combine. 

Place the skillet in the preheated oven and bake the casserole for 15 to 20 

minutes, or until the squash is tender.

7. Transfer the casserole to a serving dish and garnish with the walnuts. 


PALEO TIP: Omit the lentils and use chicken broth instead of 

vegetable broth. 

TIME-SAVING TIP: Use pre-cut butternut squash from the produce 

section of your grocery store. 




PER SERVING 





1. 

2. 

3. 

4. 

Buckwheat Noodle Pad Thai 


• VEGAN 


Traditional Pad Thai has tofu, peanuts, and sugar in it. The more nutritious buckwheat soba noodles 

replace the rice noodles in this recipe, almonds or cashews replace the peanuts, and raw honey or 

coconut sugar adds a touch of sweetness. 

1 (8-ounce) package buckwheat soba noodles 


1 red onion, chopped 



1 zucchini, chopped 

2 bok choy, sliced thin 



3 tablespoons almond butter or cashew butter 

2 tablespoons toasted sesame oil 

1 tablespoon raw honey or coconut sugar 

¼ cup vegetable broth, or water 

Salt 



2 tablespoons sesame seeds 

Cook the soba noodles according to the package directions, drain, and set 

aside. 

In a large pan over high heat, melt the coconut oil. Add the red onion, 

garlic, ginger, zucchini, and bok choy. Sauté for 5 minutes. 

Add the coconut aminos, cider vinegar, almond butter, sesame oil, honey, 

and vegetable broth. Cook for 2 minutes, stirring constantly. 

Add the soba noodles to the pan and sauté them, using a large spatula to 

scoop the mixture from the bottom of the pan to the top to combine the 

vegetables with the noodles. Season with salt, and transfer the Pad Thai to 

a serving dish. Garnish with the scallions, cilantro, and sesame seeds.


SUBSTITUTION TIP: If you prefer the more traditional rice noodles, 

use them instead of the soba noodles. 

VEGAN TIP: If you’re following the Vegan Action Plan, use the 

coconut sugar instead of the honey. 


Plan, add 2 cups of cooked cubed chicken. 

ACTION PLAN TIP: If you’re following the Vegan Action Plan, double 

the quantities so you have enough leftovers for later in the week. 

PER SERVING 






2. 

3. 

4. 

5. 

6. 

7. 

Zucchini Stuffed with White Beans 

and Olives 


• VEGAN 


White beans are the best choice for this dish; they are soft and easy to press into the zucchini boats. If 

you don’t have time to stuff the zucchini, slice the roasted zucchini and add it to the white beans and 

serve as a warm salad instead. 

4 large zucchini, halved lengthwise 

2 tablespoons extra-virgin olive oil, plus additional for brushing 

½ teaspoon salt, plus additional for seasoning 


Pinch ground rosemary 


½ cup chopped pitted green olives 


1 cup coarsely chopped arugula 

¼ cup chopped fresh parsley 


Brush a rimmed baking sheet with olive oil. 

Using a small spoon or melon baller, carefully scoop out and discard the 

seeds from the zucchini halves. 

Brush the scooped-out section of each zucchini boat with olive oil and 

lightly season the inside of each boat with salt, pepper, and rosemary. 

Transfer the zucchini to the prepared baking sheet, cut-side up. Place the 

sheet in the preheated oven and roast for 15 to 20 minutes, or until the 

zucchini are tender and lightly browned. 

In a medium bowl, lightly mash the white beans with a fork. 

Add the olives, garlic, arugula, parsley, cider vinegar, the remaining ½ 

teaspoon of salt, and the remaining 2 tablespoons of olive oil. Season with 

pepper and mix well.

8. Spoon the bean mixture into the zucchini boats and serve. 

PALEO TIP: Replace the white beans with 8 ounces of cooked ground 

lamb. 


Action Plan, double the quantities so you have enough for leftovers for 


PER SERVING 





1. 

2. 

3. 

One-Pot Tomato Basil Pasta 


• VEGAN 



It sounds impossible, but it works! Everything goes into the pot at the same time and cooks for about 10 

minutes, or until the pasta is al dente. As if by magic, out comes pasta and sauce in one pot. There are 

many varieties of gluten-free pasta in the markets now. Check the ingredients so you don’t choose one 

made with corn products. 

2 tablespoons extra-virgin olive oil, plus additional for drizzling 

1 onion, sliced thin 


1 pound gluten-free penne pasta 


1½ teaspoons salt 


¼ cup chopped fresh basil, plus 4 whole basil leaves 

4½ cups water 

In a large, heavy-bottomed Dutch oven over medium heat, heat 2 

tablespoons of olive oil. Add the onion, and garlic. Stir to coat with the oil. 

Add the pasta, tomatoes, salt, pepper, the 4 whole basil leaves, and water 

to the pot. Bring the liquid to a boil and cover the pot. Cook for 8 to 10 

minutes. Check the pasta to see if it is cooked; add more water if 

necessary. Continue cooking until the pasta is tender. 

Transfer the pasta to a serving bowl and garnish with the remaining ¼ cup 

of chopped basil and a drizzle of olive oil. 




you have enough leftovers for later in the week. 

VARIATION TIP: For additional protein and more complex flavors, try 

topping the dish with microgreens like baby alfalfa sprouts. 

PER SERVING 





1. 

2. 

3. 

Buckwheat and Sweet Potatoes 


• VEGAN 


This dish works well because the sweet potatoes, buckwheat, and lentils all cook in the same amount of 

time. The kale balances the sweetness of the sweet potatoes. This recipe makes a lot, so there will 

definitely be leftovers for future meals. 


2 cups cubed sweet potatoes 

1 yellow onion, chopped 



½ cup buckwheat groats 

1 cup lentils, rinsed 




2 cups chopped kale, thoroughly washed and stemmed 

In a large pot over medium-high heat, melt the coconut oil. Stir in the 

sweet potatoes, onion, garlic, and cumin. Sauté for 5 minutes. 

Add the buckwheat groats, lentils, vegetable broth, salt, and pepper. Bring 

to a boil. Reduce the heat to simmer, and cover the pot. Cook for 15 

minutes, or until the sweet potatoes, buckwheat, and lentils are tender. 

Remove the pot from the heat. Add the kale and stir to combine. Cover the 

pot and let it sit for 5 minutes before serving. 

TIME-SAVING TIP: Using pre-cut sweet potatoes, often sold in the 

produce department of the grocery store, will cut your prep time. 

INGREDIENT TIP: Buckwheat groats may be purchased in the bulk 

department or the hot cereal aisle. 

COOKING TIP: For a creamy dish, substitute 1 cup of coconut milk for 

the 1 cup of vegetable broth. 

PER SERVING 





1. 

2. 

3. 

4. 

5. 

6. 

7. 

Savory Zucchini Patties 

SERVES 2 / PREP TIME: 15 MINUTES / COOK TIME: ABOUT 5 MINUTES PER PANCAKE 


These do need a bit of prep time since the zucchini is shredded and then drains for a bit, but it’s worth it 

because the result is so versatile. Serve for breakfast as is, or topped with a fried egg for extra protein; 

they’re also delicious with Mint Sauce (see here) or Green Olive Tapenade (see here). 

2 medium zucchini, shredded 

1 teaspoon salt, divided 

2 eggs 

2 tablespoons chickpea flour 


1 tablespoon chopped fresh mint 



Place the shredded zucchini in a fine-mesh strainer and sprinkle it with ½ 

teaspoon of salt. Set aside to drain while assembling the other ingredients. 

In a medium bowl, beat together the eggs, chickpea flour, scallion, mint, 

and the remaining ½ teaspoon of salt. 

Gently squeeze the zucchini to drain as much liquid as possible before 

adding it to the egg mixture. Stir to mix well. 

Place a large skillet over medium-high heat. 

When the pan is hot, add the olive oil. Drop the zucchini mixture by 

spoonfuls into the pan. Gently flatten the zucchini with the back of a 

spatula. 

Cook for 2 to 3 minutes, or until golden brown. Flip and cook for about 2 

minutes more on the other side. 


VEGAN TIP: If you’re following the Vegan Action Plan, use the liquid 

drained from the beans as a substitute for the eggs. Use 3 

tablespoons of liquid for each egg. Another option is to use 1 teaspoon 

of ground flaxseed combined with 4 tablespoons of warm water for 

each egg. 

PALEO TIP: If you’re following the Paleo Action Plan, use coconut

flour instead of chickpea flour. 

ACTION PLAN TIP: If you’re following the Vegan or Mediterranean 

Action Plan, double the quantities and store the extra patties in the 

freezer so you have enough leftovers during the week. 

PER SERVING 






2. 

3. 

4. 

5. 

6. 

Veggie Soft Tacos 


• VEGAN 


This recipe is a fun way to use the Mango and Black Bean Stew (see here), but these tacos can also be 

made with the Quinoa-Broccolini Sauté (see here). When purchasing gluten-free tortillas, look for ones 

made without cornmeal. 

Extra-virgin olive oil, for brushing 

8 gluten-free, corn-free tortillas 

2 cups Mango and Black Bean Stew (see here), warm 

1 cup shredded red cabbage, coarsely chopped 

1 avocado, pitted and chopped 

½ cup chopped pineapple 


1 teaspoon apple cider vinegar 


Salt 


Lime wedges, for garnish 

Brush a baking sheet with olive oil. 

Place the tortillas on a work surface. Top each tortilla with about ¼ cup of 

Mango and Black Bean Stew. Fold each tortilla over and place them on the 

prepared baking sheet. Lightly brush the top side of the tortillas with olive 

oil. 

Place the sheet in the preheated oven and warm them for about 10 minutes. 

While the tacos are warming, in a medium bowl, mix together the cabbage, 

avocado, pineapple, scallion, vinegar, and cilantro. Season with salt and 

pepper. 

Stuff a portion of the cabbage mixture into the warmed tacos and serve 

garnished with the lime wedges. 

PER SERVING 






2. 

3. 

4. 

5. 

Hummus Burgers 


• VEGAN 


Garlic and tahini give these burgers their Mediterranean flavors. Serve with thick slices of vine-ripened 

tomatoes and you’ll wonder why you haven’t tried this recipe sooner. For best results, let the mixture sit 

for about 30 minutes; it will form more easily into patties. Cook a double batch and freeze for burgers 

on demand. These are great accompanied with Cucumber-Yogurt Dip (see here) or Green Olive 

Tapenade (see here). 

1 tablespoon extra-virgin olive oil, plus additional for brushing 

2 (15-ounce) cans garbanzo beans, drained and rinsed 

¼ cup tahini 


2 teaspoons lemon zest 


2 tablespoons chickpea flour 

4 scallions, minced 


Brush a baking sheet with olive oil. 

In a food processor, combine the garbanzo beans, tahini, lemon juice, 

lemon zest, garlic, and the remaining 1 tablespoon of olive oil. Pulse until 

smooth. 

Add the chickpea flour, scallions, and salt. Pulse to combine. 

Form the mixture into four patties and place them on the prepared baking 

sheet. Place the sheet in the preheated oven and bake for 30 minutes. 


Mediterranean Action Plan, double the quantities and freeze the extra 

burgers so you have enough leftovers for later in the week. 

PER SERVING 





Seafood Dishes 

WHITEFISH CURRY 

TROUT WITH SWEET-AND-SOUR CHARD 

WHITEFISH WITH SPICE RUB 

PECAN-CRUSTED TROUT 

SEA BASS BAKED WITH TOMATOES, OLIVES, AND CAPERS 

SOLE WITH VEGETABLES IN FOIL PACKETS 

SALMON WITH BASIL GREMOLATA 

SWORDFISH WITH PINEAPPLE AND CILANTRO 

OVEN-ROASTED COD WITH MUSHROOMS 

COD WITH LENTILS AND VEGETABLES 

SESAME-TUNA SKEWERS 

MEDITERRANEAN FISH STEW 

SALMON BAKED WITH LEEKS AND FENNEL 

BAKED SPICE SALMON STEAKS 

SALMON WITH QUINOA 

SALMON CAKES WITH MANGO SALSA

1. 

2. 

3. 

4. 

Whitefish Curry 


• PALEO 


This dish has a lovely aroma from the curry, fresh ginger, and hints of lemon. If you don’t like it spicy, 

it’s just as delicious with sweet or mild curry instead. Serve as is, or garnish with toasted almonds and 

coconut for a satisfying crunchy texture. 








1 (4-inch) piece lemongrass (white part only), bruised with the back of a knife 

2 cups cubed butternut squash 

2 cups chopped broccoli 


1 cup vegetable broth, or chicken broth 

1 pound firm whitefish fillets 


1 scallion, sliced thin 

Lemon wedges, for garnish 

In a large pot over medium-high heat, melt the coconut oil. Add the onion, 

garlic, ginger, curry powder, salt, and pepper. Sauté for 5 minutes. 

Add the lemongrass, butternut squash, and broccoli. Sauté for 2 minutes 

more. 

Stir in the coconut milk and vegetable broth and bring to a boil. Reduce the 

heat to simmer and add the fish. Cover the pot and simmer for 5 minutes, 

or until the fish is cooked through. Remove and discard the lemongrass. 

Ladle the curry into a serving bowl. Garnish with the cilantro and scallion 

and serve with the lemon wedges. 

VARIATION TIP: Salmon works well in this recipe too; or mix things up 

and use half salmon and half whitefish. If you do, make sure the size

and thickness of the fillets are about the same so they cook at the 

same rate. 

PER SERVING 






2. 

3. 

4. 

Trout with Sweet-and-Sour Chard 


• PALEO 


The classic sweet-and-sour chard recipe nicely complements the mild flavors of the fresh trout. Most 

fish counters sell boneless trout fillets; if yours doesn’t, ask them to fillet it for you. You can make this 

dish with any firm white fish. 

4 boneless trout fillets 

Salt 





2 bunches chard, sliced 

¼ cup golden raisins 


½ cup vegetable broth 

Season the trout with salt and pepper. 

In a large ovenproof pan over medium-high heat, heat the olive oil. Add 

the onion and garlic. Sauté for 3 minutes; add the chard and sauté for 2 

minutes more. 

Add the raisins, cider vinegar, and broth to the pan. Layer the trout fillets 

on top. Cover the pan and place it in the preheated oven for about 10 

minutes, or until the trout is cooked through. 

SUBSTITUTION TIP: If you can’t find trout, substitute 20 ounces of 

sole fillets. They should take about the same amount of time in the 

oven. 

PER SERVING 






2. 

3. 

4. 

5. 

6. 

Whitefish with Spice Rub 


• PALEO 



Spice rubs are good to have in your pantry; they take just moments to put together and you can keep 

them in an airtight container at room temperature for several months. The spice combination used here 

is also good for chicken, salmon, and lamb. This particular recipe is great served with Kale Pesto (see 

here). 

2 tablespoons Slow-Cooker Ghee (see here), melted, divided 

4 (6-ounce) whitefish fillets 

1 tablespoon paprika 


2 teaspoons onion powder 

2 teaspoons salt 

1 teaspoon ground turmeric 


1 tablespoon coconut sugar (optional) 

Brush a shallow baking dish with 1 tablespoon of ghee. 

Place the fish fillets in the dish and brush them with the remaining 1 

tablespoon of ghee. 

In a small bowl, combine the paprika, cumin, onion powder, salt, turmeric, 

pepper, and coconut sugar (if using). 

Use 1 tablespoon of the spice rub on the fillets, making sure the surface of 

the fish is covered with rub. Store the remaining rub for future use. 

Place the baking dish in the preheated oven and bake the fish for 12 to 15 

minutes, or until firm and cooked through. 

INGREDIENT TIP: Coconut sugar is a low glycemic, minimally 

processed sugar that has a flavor similar to brown sugar. It can be 

omitted from the rub if you choose. 

PER SERVING 






2. 

3. 

4. 

5. 

6. 

7. 

Pecan-Crusted Trout 


• PALEO 


This classic dish from the American South fits well into ananti-inflammatory eating plan. Pecans are 

rich in magnesium, which is known to decrease inflammation. In keeping with the Southern theme, serve 

this trout with roasted sweet potatoes and green beans. 


4 large boneless trout fillets 

Salt 


1 cup pecans, finely ground, divided 

1 tablespoon coconut oil, melted, divided 

2 tablespoon chopped fresh thyme leaves 



Place the trout fillets on the baking sheet skin-side down. Season with salt 

and pepper. 

Gently press ¼ cup of ground pecans into the flesh of each fillet. 

Drizzle the melted coconut oil over the nuts and then sprinkle the thyme 

over the fillets. 

Give each fillet another sprinkle of salt and pepper. 

Place the sheet in the preheated oven and bake for 15 minutes, or until the 

fish is cooked through. 


PER SERVING 






2. 

3. 

4. 

Sea Bass Baked with Tomatoes, 

Olives, and Capers 


• PALEO 


Tomatoes, olives, and capers are classically Mediterranean. If you can find salt-cured capers, they are 

wonderful in this dish; just rinse them before adding. Complete the meal with brown rice and sautéed 

zucchini. 


4 (5-ounce) sea bass fillets 

1 small onion, diced 

½ cup vegetable or chicken broth 

1 cup canned diced tomatoes 

½ cup pitted and chopped Kalamata olives 

2 tablespoons capers, drained 




In a baking dish, add the olive oil. Place the fish fillets in the dish, turning 

to coat both sides with the oil. 

Top the fish with the onion, vegetable broth, tomatoes, olives, capers, 

spinach, salt, and pepper. 

Cover the baking dish with aluminum foil and place it in the preheated 

oven. Bake for 15 minutes, or until the fish is cooked through. 


SUBSTITUTION TIP: Salmon and cod also work well in this recipe. 

PER SERVING 






2. 

3. 

4. 

5. 

6. 

7. 

8. 

9. 

Sole with Vegetables in Foil Packets 


• PALEO 


Foil packet cooking is a trend that just keeps growing in popularity. Try this dish and you’ll see why! 

Wrapping the fish, vegetables, and aromatics in a foil package allows everything to steam in the oven, 

perfuming the fish with the chives. Serve this dish with rice so that it can sop up the flavorful cooking 

juices. 

4 (5-ounce) sole fillets 

Salt 


1 zucchini, sliced thin, divided 

1 carrot, sliced thin, divided 

2 shallots, sliced thin, divided 

2 tablespoons snipped fresh chives, divided 

4 teaspoons extra-virgin olive oil, divided 

½ cup vegetable broth, or water, divided 


Tear off four 12-by-20-inch pieces of aluminum foil. 

Place 1 fillet on one half of a foil piece. Season with salt and pepper. 

Top the fillet with one-quarter each of the zucchini, carrot, and shallots. 

Sprinkle with 1½ teaspoons of chives. 

Drizzle 1 teaspoon of olive oil and 2 tablespoons of vegetable broth over 

the vegetables and fish. 

Fold the other half of the foil over the fish and vegetables, sealing the 

edges so the ingredients are completely encased in the packet and the 

contents won’t leak. Place the packet on a large baking sheet. 

Repeat steps 3 through 6 with the remaining ingredients. 

Place the sheet in the preheated oven and bake the packets for 15 minutes, 

or until the fish is cooked through and the vegetables are tender. 

Carefully peel back the foil (the escaping steam will be hot) and transfer 

the contents—the liquid, too—to a plate. Serve garnished with the lemon

wedges. 

PER SERVING 






2. 

3. 

4. 

5. 

6. 



• PALEO 


Gremolata is a simple Italian condiment made of parsley, garlic, and lemons. In this dish, basil is used 

instead of parsley; basil provides great flavor and flavonoids, which help repair cell structure. 

4 (5-ounce) skin-on salmon fillets 

1 tablespoon plus 

2 teaspoons extra-virgin olive oil, divided 

¼ cup freshly squeezed lemon juice 

1 teaspoon salt, plus additional for seasoning 

¼ teaspoon freshly ground black pepper, plus additional for seasoning 

1 bunch basil 


1 tablespoon lemon zest 

1 (8-ounce) bag mixed greens 

1 small cucumber, halved lengthwise and sliced thin 

1 cup sprouts (radish, onion, or sunflower) 

In a shallow baking dish, place the salmon fillets and brush them with 2 

teaspoons of olive oil. 

Add the lemon juice. Season with 1 teaspoon of salt and ¼ teaspoon of 

pepper. 

Place the dish in the preheated oven and bake the fillets for about 20 

minutes, or until firm and cooked through. 

In a food processor, combine the basil, garlic, and lemon zest. Process until 

coarsely chopped. 

Arrange the greens, cucumber, and sprouts on a serving platter. Drizzle the 

greens with the remaining 2 tablespoons of olive oil and season with salt 

and pepper. Place the salmon fillets on top of the greens and spoon the 

gremolata over the salmon. 

RECIPE TIP: Basil will oxidize and turn brown quickly, so it’s best to 

consume the gremolata within hours of making it.

ACTION PLAN TIP: If you’re using this recipe as part of the Paleo or 



PER SERVING 






2. 

3. 

4. 

Swordfish with Pineapple and 

Cilantro 


• PALEO 


Pineapple and coconut aminos give this recipe a tropical flair. Everything is baked together, which 

means you’ll have dinner in no time—and cleanup is quick too. Served alongside rice cooked in coconut 

milk and water and Avocado and Mango Salad (see here), you can close your eyes and feel the breeze. 


2 pounds swordfish, or other firm white fish, cut into 2-inch pieces 

1 cup fresh pineapple chunks 







Grease a baking dish with the coconut oil. 

Add the swordfish, pineapple, cilantro, parsley, garlic, coconut aminos, 

salt, and pepper to the dish. Gently mix the ingredients together. 

Place the dish in the preheated oven and bake for 15 to 20 minutes, or until 

the fish feels firm to the touch. Serve warm. 

SUBSTITUTION TIP: Salmon works well in this recipe, too. 

PER SERVING 





Oven-Roasted Cod with Mushrooms 


2. 

3. 

4. 

5. 

6. 


• PALEO 


Cod is a dense white fish that pairs well with the earthy flavor of shiitake mushrooms, which are a good 

source of iron. Their smoky flavor really adds depth to this recipe, too. Serve this dish with buckwheat 

soba noodles and sliced cucumbers. 

1½ pounds cod fillets 

½ teaspoon salt, plus additional for seasoning 



1 leek, white part only, sliced thin 

8 ounces shiitake mushrooms, stemmed, sliced 


1 teaspoon sweet paprika 

½ cup vegetable broth, or chicken broth 

Season the cod with salt and pepper. Set aside. 

In a shallow baking dish, combine the olive oil, leek, mushrooms, coconut 

aminos, paprika, and ½ teaspoon of salt. Season with pepper, and give 

everything a gentle toss to coat with the oil and spices. 

Place the dish in the preheated oven and bake the vegetables for 10 

minutes. 

Stir the vegetables and place the cod fillets on top in a single layer. 

Pour in the vegetable broth. Return the dish to the oven and bake for an 

additional 10 to 15 minutes, or until the cod is firm but cooked through. 

PER SERVING 






2. 

3. 

4. 

5. 

6. 

7. 

8. 

9. 

Cod with Lentils and Vegetables 



Pan-fried fish and lentils is a classic French dish. Here, it’s simplified by using canned lentils, and the 

cod is seared only briefly in the pan before finishing in the oven. Leftovers can be eaten cold or at room 

temperature. 

Cooking spray 

1 tablespoon Slow-Cooker Ghee (see here) 

4 (6-ounce) cod fillets 



2 shallots, sliced thin 

1 garlic clove, sliced thin 

2 carrots, diced 

1 medium turnip, diced 

2 cups shredded kale, thoroughly washed 

2 (15-ounce) cans lentils, drained and rinsed 


Lightly coat a rimmed baking sheet with cooking spray. 

In a large pan over high heat, melt the ghee. 

While the ghee is melting, sprinkle the cod with the salt and the pepper. 

Place each fillet top-side down in the pan (the top side is the plumper, 

rounded side of the fillet). 

Sear the fillets for about 4 minutes, or until golden. 

Transfer the fillets to the prepared baking sheet, top-side up. Place the 

sheet in the preheated oven and bake for 15 to 20 minutes, or until firm and 


While the fish is baking, add the shallots and garlic to the pan used to sear 

the fish. Sauté for 3 minutes. 

Add the carrots and turnip. Sauté for 10 minutes more, or until tender. 

Add the kale, lentils, and cider vinegar to the pan and cook for about 1 

minute to warm through. Remove the pan from the heat.

10.Divide the lentil mixture among four plates and top each with a cod fillet. 

SUBSTITUTION TIP: Extra-virgin olive oil can replace ghee in this 

recipe. 




PER SERVING 






2. 

3. 

4. 

5. 

6. 

Sesame-Tuna Skewers 

SERVES 4 TO 6 / PREP TIME: 20 MINUTES/ COOK TIME: 15 MINUTES 

• PALEO 


Fresh tuna is coated in sesame seeds and spices and baked on skewers for easy eating. Serve with 

shaved cucumbers, radishes, and Chicken Lettuce Wraps sauce (see here). Salmon or swordfish can 

replace tuna if it’s not available or out of your budget. 

Cooking spray 

¾ cup sesame seeds (mixture of black and white) 


½ teaspoon ground ginger 


2 tablespoons toasted sesame oil, or extra-virgin olive oil 

4 (6-ounce) thick tuna steaks, cut into 1-inch cubes 

Lightly coat a rimmed baking sheet with cooking spray. 

Soak 12 (6-inch) wooden skewers in water so they won’t burn while the 

tuna bakes. 

In a shallow dish, combine the sesame seeds, salt, ground ginger, and 

pepper. 

In a medium bowl, toss the tuna with the sesame oil to coat. Press the oiled 

cubes into the sesame seed mixture. Put three cubes on each skewer. 

Place the skewers on the prepared baking sheet and place the sheet into the 

preheated oven. Bake for 10 to 12 minutes, turning once halfway through. 

COOKING TIP: The cooking time given is for very rare tuna. If you like 

your tuna cooked more, remove it from the oven at 10 minutes, cover 

the skewers with aluminum foil so the sesame seeds don’t burn, and 

bake for an additional 5 minutes. 

PER SERVING 





1. 

2. 

3. 

4. 

Mediterranean Fish Stew 


• PALEO 


This is a classic dish originally made by fishermen to use up any fish they couldn’t sell. Any firm-fleshed 

fish will do and you can make it with salmon if you don’t care for white fish. If you’re lucky enough to 

have leftovers, they need to be eaten within several days. Sadly, fish dishes don’t freeze well. 

1 tablespoon extra-virgin olive oil, plus additional as needed 

1 white onion, sliced thin 



1 (28-ounce) can crushed tomatoes 

Pinch saffron threads 

1 teaspoon ground cumin 

1 teaspoon ground oregano 



2 pounds firm white fish fillets, cut into 2-inch pieces 


½ lemon, for garnish 

In a large pot or pan over medium-high heat, heat 1 tablespoon of olive oil. 

Add the onion, fennel, and garlic. Sauté for 5 minutes. 

Stir in the crushed tomatoes, saffron threads, cumin, oregano, salt, and 

pepper. Bring the mixture to a simmer. 

Lay the fish fillets in a single layer over the vegetables, cover the pan, and 

simmer for 10 minutes. 

Transfer the fish and vegetables to a serving platter. Garnish with the 

parsley, a drizzle of olive oil, and a generous squeeze of lemon juice. 


ACTION PLAN TIP: If you’re using this recipe as part of the Paleo 



PER SERVING






2. 

3. 

4. 

5. 

6. 

Salmon Baked with Leeks and 

Fennel 


• PALEO 


Salmon is loaded with healthy fats, and leeks and fennel aid digestion. As the dish bakes, the rosemary 

infuses everything with its distinctive flavor. Need the perfect accompaniment? Roasted sweet potatoes 

and sautéed spinach will do the trick. 




4 (5- to 6-ounce) salmon fillets 



½ cup vegetable broth, or water 

1 fresh rosemary sprig 

In a shallow roasting pan, add 1 tablespoon of olive oil. Add the leek and 

fennel. Stir to coat with the oil. 

Place the salmon fillets over the vegetables and sprinkle with salt and 

pepper. 

Pour in the vegetable broth and add the rosemary sprig to the pan. Cover 

tightly with aluminum foil. 

Place the pan in the preheated oven and bake for 20 minutes, or until the 

salmon is cooked through. 

Remove and discard the rosemary sprig. Transfer the salmon and 

vegetables to a platter and serve. 

RECIPE TIP: Leftovers can be added to a salad for lunch. 




PER SERVING






2. 

3. 

4. 

5. 

Baked Spice Salmon Steaks 

SERVES 4 / PREP TIME: 5 MINUTES / COOK TIME: 15 TO 20 MINUTES 

• PALEO 


Salmon steaks have bones in and skin on, which makes them very moist and tender. The same spice rub 

mix used for Whitefish with Spice Rub (see here) is used here. Since the oven is on to bake the salmon, 

throw in a bunch of asparagus to roast, rounding out the meal. 

Cooking spray 

4 (6-ounce) salmon steaks 


1 tablespoon Spice Rub (see here) 

Lightly spray a rimmed baking sheet with cooking spray. 

Place the salmon steaks on the baking sheet and brush both sides with 

olive oil. 

Season both sides of the steaks with the spice rub. 

Place the sheet in the preheated oven and bake the salmon for 15 to 20 

minutes, or until the steaks are firm and cooked through. 

RECIPE TIP: To make roasted asparagus, wash and dry one bunch of 

asparagus and remove the tough bottom inch of the stems. Drizzle the 

asparagus with 1 teaspoon of extra-virgin olive oil and season with ½ 

teaspoon of salt. Place on an aluminum foil-lined baking sheet. Roast 

at 375°F for 10 to 15 minutes, or until tender. 

PER SERVING 






2. 

3. 

4. 

5. 

6. 

Salmon with Quinoa 



Tomatoes, basil, and green olives give this recipe its robust flavor—one that is quintessentially 

Mediterranean. This dish is good served warm or at room temperature. Leftovers can be tossed with 

greens and served as a salad. 


1 pound salmon fillets 

Salt 


1 red onion, diced 

2 cups cooked quinoa 

1 pint cherry tomatoes, halved 

½ cup chopped fresh basil 

¼ cup chopped green olives 


Brush a rimmed baking sheet with olive oil. Place the salmon fillets on the 

prepared sheet and brush the top of each with olive oil. Season with salt 

and pepper. 

Place the sheet in the preheated oven and bake for 20 minutes. 

In a large pan over medium-high heat, heat 1 tablespoon of olive oil. Add 

the onion and sauté for 3 minutes. 

Stir in the quinoa, cherry tomatoes, basil, olives, and cider vinegar. Cook 

for 1 to 2 minutes, or until the tomatoes and quinoa are warmed through. 

Transfer the tomatoes, quinoa, and salmon to a serving platter and serve. 


PALEO TIP: Omit the quinoa and serve the baked salmon with the 

sautéed vegetables spooned over the fillets. 

PER SERVING 






2. 

3. 

4. 

5. 

6. 

7. 

Salmon Cakes with Mango Salsa 


• PALEO 


These salmon cakes are oven-baked, so there’s no smelly frying mess. Serve on a bed of lightly dressed 

greens with sliced avocado. Make a double batch and freeze the extras to reheat another time. 

2 tablespoons coconut oil, melted, divided 

1 egg 

2 teaspoons Dijon mustard 

1 teaspoon 

Worcestershire sauce 

Dash hot sauce 


1½ pounds salmon fillets, cut into 1-inch pieces 



1 recipe Mango Salsa (see here) 

Brush a rimmed baking sheet with 1 tablespoon of melted coconut oil. 

In a food processor, combine the egg, Dijon mustard, Worcestershire 

sauce, hot sauce, scallions, salmon, salt, and white pepper. Pulse the 

ingredients until the salmon is finely chopped and the resulting mixture 

can be shaped into patties. 

Shape the mixture into four large patties of equal size. 

Place the patties on the prepared baking sheet and brush them with the 

remaining 1 tablespoon of melted coconut oil. 

Place the sheet in the preheated oven and bake for 15 to 20 minutes, or 

until lightly browned and firm to the touch. 

Serve warm with Mango Salsa. 

RECIPE TIP: Add two ounces of smoked salmon to a food processor 

with the other ingredients to give these cakes a smoky flavor. 

SUBSTITUTION TIP: You can use a firm-fleshed white fish like cod or 

halibut in this recipe in place of the salmon.

ACTION PLAN TIP: If you’re following the Mediterranean Action Plan, 

double the amounts and freeze the leftovers so you’ll have enough 


PER SERVING 





Meat & Poultry Dishes 

CHICKEN LETTUCE WRAPS 

CHICKEN BREAST WITH CHERRY SAUCE 

CHICKEN WITH FENNEL AND ZUCCHINI 

SESAME, BROCCOLI, CARROT, AND CHICKEN STIR-FRY 

CHICKEN WITH BROWN RICE AND SNOW PEAS 

CHICKEN SKEWERS WITH MINT SAUCE 

SOUTHWEST CHICKEN AND BLACK BEAN RICE BOWL 

SPICE-RUBBED CHICKEN 

CHICKEN THIGHS WITH SWEET POTATOES 

CHICKEN CURRY 

COCONUT CHICKEN 

CHICKEN FINGERS WITH HONEY-MUSTARD-SESAME SAUCE 

EASY TURKEY BREAKFAST SAUSAGE 

GARLIC-MUSTARD LAMB CHOPS 

SPICY CHICKEN DRUMSTICKS 

LAMB STEW 

LENTIL-LAMB RAGU

1. Place the lettuce cups on a serving platter. 

2. 

3. 

4. 

Chicken Lettuce Wraps 


• PALEO 


Inspired by the lettuce cups served in many restaurants, this version is a fun and tasty meal for the 

whole family. Having the ingredients prepped and on hand makes this a fast dinner on a busy night. 

2 heads butter lettuce, 8 lettuce cups total 

1 pound grilled boneless skin-on chicken breast, cut into ½-inch cubes 

1 cup shredded carrots 

½ cup thinly sliced radishes 



½ cup toasted sesame oil 

3 tablespoons freshly squeezed lime juice 




1 teaspoon lime zest 

1 tablespoon sesame seeds, divided 

Evenly divide the chicken, carrots, radishes, scallions, and cilantro among 

the lettuce cups. 

In a blender or food processor, combine the sesame oil, lime juice, coconut 

aminos, garlic, ginger, and lime zest. Blend until smooth. 

Drizzle the chicken and vegetables with the dressing and sprinkle each 

with sesame seeds. 

STORAGE TIP: The dressing can be made up to a week ahead and 

stored in an airtight container in the refrigerator. 

PER SERVING 






2. 

3. 

4. 

Chicken Breast with Cherry Sauce 


• PALEO 


Cherries are loaded with anti-inflammatory properties and are said to help with gout and other jointrelated 

issues. The coconut oil used here enhances the fruitiness of the dried cherries and the balsamic 

vinegar adds depth. Serve with Cauliflower Purée (see here) and steamed broccoli to make a complete 

meal. 



Salt 



¾ cup chicken broth 

1 tablespoon balsamic vinegar 

½ cup dried cherries 

In a large ovenproof skillet over medium-high heat, melt the coconut oil. 

Season the chicken with salt and pepper. Place the chicken in the pan and 

brown it on both sides, about 3 minutes per side. 

Add the scallions, chicken broth, balsamic vinegar, and dried cherries. 

Cover with an ovenproof lid or aluminum foil and place the pan in the 

preheated oven. Bake for 20 minutes, or until the chicken is cooked 

through. 

PER SERVING 





1. In a large pan over high heat, heat the olive oil. 

2. 

3. 

4. 

5. 

Chicken with Fennel and Zucchini 


• PALEO 


A Mediterranean stir-fry! By cutting the breast meat into strips, it cooks in no time. If your chicken is 

frozen, defrost it about halfway and then cut it into the strips. It’s easier to cut when still partially 

frozen. Plus, it’ll finish defrosting by about the time it’s ready to go in the pan. 


4 boneless skinless chicken breasts, cut into strips 


1 fennel bulb, sliced into ¼-inch rounds 

3 zucchini, sliced into ½-inch rounds 

½ cup chicken broth 



½ cup sliced green olives 


Add the chicken strips. Brown them for 1 to 2 minutes, stirring constantly. 

Transfer the chicken and its juices to a plate or bowl and set aside. 

Add the leek, fennel, and zucchini to the pan. Sauté for 5 minutes. 

Return the chicken and juices to the pan. Pour in the broth. Add the salt 

and pepper. Cover the pan and simmer for 5 minutes. 

Remove the pan from the heat, and stir in the olives and dill. 

TIME-SAVING TIP: Many large grocery stores sell pre-cut chicken 

breast strips in the self-serve section. 

PER SERVING 





1. 

2. 

3. 

Sesame, Broccoli, Carrot, and 

Chicken Stir-Fry 


• PALEO 


A stir-fry is the ultimate one-pot meal. Since this one is so easy to make, it’s worth making a double 

batch. You’ll be happy with these leftovers, whether for lunch or another dinner. 

1 pound boneless skinless chicken thighs, cut into thin strips 



2 carrots, cut into matchsticks 


1 teaspoon minced fresh ginger 


¼ teaspoon red pepper flakes 


1 teaspoon toasted sesame oil 

1 teaspoon coconut aminos 

1 tablespoon sesame seeds 

In a large pan or Dutch oven over high heat, melt the coconut oil. Add the 

chicken and sauté for 5 to 8 minutes, or until the chicken browns. 

Stir in the broccoli, carrots, garlic, ginger, salt, red pepper flakes, and 

chicken broth. Cover the pan and cook for 5 minutes, or until the broccoli 

turns bright green. 

Remove the pan from the heat and stir in the sesame oil, coconut aminos, 

and sesame seeds. 

PER SERVING 





1. 

2. 

3. 

Chicken with Brown Rice and Snow 

Peas 




This is a great use of leftover rice and chicken. Snow peas have vitamin C and magnesium, and are kidfriendly. 

They have a crispy texture and a slightly sweet flavor. 



1 cup cooked chicken, cut into ½-inch cubes 

4 ounces snow peas, strings removed 



½ teaspoon ground ginger 


1 teaspoon coconut aminos 


In a large pan over high heat, melt the coconut oil. Add the rice and 

chicken. Sauté for about 2 minutes. 

Add the snow peas, chicken broth, salt, and ginger. Cover the pan, reduce 

the heat to low, and cook for 3 minutes, or until the snow peas turn bright 

green. 

Remove the pan from the heat. Stir in the sesame oil, coconut aminos, and 

scallions. 

PER SERVING 





1. 

2. 

1. 

2. 

Chicken Skewers with Mint Sauce 


• PALEO 


These make a great dinner or appetizer. Make them for your next party and watch them disappear. You 

can prepare the chicken the night before and skewer them right before grilling. The mint sauce can be 

made a few days ahead. 

FOR THE MINT SAUCE 

1 bunch fresh mint, stemmed 






FOR THE CHICKEN 

6 boneless skinless chicken breasts, cut into 1½- to 2-inch cubes 





Pinch ground turmeric 

2 fresh mint sprigs 

To make the mint sauce 

In a blender or food processor, combine the mint, olive oil, garlic, lemon 

zest, salt, and pepper. Blend until smooth. 

Refrigerate in an airtight container for no more than four or five days. 

To make the chicken 

Soak 12 (6-inch) wooden skewers in water for at least 30 minutes so the 

skewers won’t burn while on the grill. 

In a large zip-top plastic bag, combine the chicken, olive oil, lemon juice, 

salt, pepper, turmeric, and mint. Close the bag, refrigerate, turn to coat, and 

let marinate at least 30 minutes, or overnight. 

3. Preheat the grill, or place a stovetop grill over high heat.

4. 

5. 

6. 

Put 3 or 4 chicken cubes on each skewer. Discard the marinade and mint 

sprigs. 

Reduce the grill to medium. Grill the chicken for 15 to 20 minutes, turning 

occasionally, until each skewer is marked on both sides and the chicken is 


Serve with the mint sauce. 

COOKING TIP: If you are concerned about cooking the chicken 

thoroughly, grill the skewers first to get the grill marks and then finish 

them in a 375°F oven for 10 minutes. 

PER SERVING 





1. Place the chicken on a large plate. 

2. 

3. 

4. 

5. 

6. 

7. 

Southwest Chicken and Black Bean 

Rice Bowl 



This is an inside-out burrito; all that’s missing is the tortilla. The chicken breast is rubbed with a 

mixture of chipotle and cumin and served over brown rice, butternut squash, and black beans. Serve 

with lime wedges for a true Southwestern flavor. 



½ teaspoon chipotle powder 





2 cups butternut squash, cut into ½-inch pieces 

2 cups chicken broth 

1 cup cooked black beans 

1 lime, cut into 8 wedges 

In a small bowl, mix together the salt, chipotle powder, and cumin. Rub the 

mixture onto the chicken breasts. 

Place a large pan or Dutch oven over high heat and add the olive oil. When 

the oil is hot, add the chicken and brown it, about 3 minutes per side. 

Remove the chicken from the pan and transfer it to a plate. 

Add the onions to the pan. Sauté for about 3 minutes, or until just softened. 

Stir in the rice, butternut squash, and chicken broth. 

Return the chicken to the pan and cover it. Bring to a boil, reduce the heat 

to simmer, and cook for 20 minutes. 

Remove the pan from the heat and stir in the black beans. Serve with the 

lime wedges. 

PER SERVING 






2. 

3. 

4. 

5. 

Spice-Rubbed Chicken 


• PALEO 


Almost nothing beats home-cooked chicken … the comforting smell alone is worth the effort. The brown 

rice flour (or coconut flour if you’re Paleo) helps give the chicken skin a crunchy texture, and the spices 

are the classic blend used by most markets for making rotisserie chicken. By cutting the chicken into 

pieces, the cooking timeis cut significantly. Apple juice keeps it all moist. Since the oven is already on to 

cook the chicken, make some roasted vegetables and sweet potatoes to round out your meal. 

1 whole chicken, cut into 8 pieces 

1 tablespoon brown rice flour, or coconut flour 



2 teaspoons sweet paprika 

½ teaspoon garlic powder 


1 cup no-added-sugar apple juice 

Place the chicken pieces in a baking pan. 

In a small bowl, combine the brown rice flour, salt, cumin, paprika, garlic 

powder, and pepper. Rub the spice mix onto the chicken pieces. 

Carefully pour the apple juice into the pan; avoid washing the spice 

mixture off the chicken. 

Place the pan in the preheated oven and bake for 35 to 45 minutes, or until 

the chicken is golden brown and cooked through. 




PER SERVING 





Chicken Thighs with Sweet Potatoes 


2. 

3. 

4. 


• PALEO 


Chicken thighs are almost impossible to overcook. The dark meat and bone keep them moist. If the 

thighs are on the small side, they will cook in about 35 minutes. The sweet potatoes contribute sugar, 

which helps brown the chicken, and they absorb all the deliciousness of the roasting juices and spices. 

Add a fresh garden salad or Green Beans with Crispy Shallots (see here) for dinner. 

2 tablespoons extra-virgin olive oil or coconut oil 

2 shallots, sliced thin 



½ teaspoon ground cinnamon 


1 cup chicken broth 

6 bone-in chicken thighs 

2 small sweet potatoes, peeled and cut into ½-inch cubes 

In a large baking dish, stir together the oil, shallots, salt, cumin, cinnamon, 

pepper, and chicken broth. 

Add the chicken and sweet potatoes. Stir to coat with the spices. 

Place the dish in the preheated oven and bake for 35 to 45 minutes, or until 

the chicken is cooked through and the sweet potatoes are tender. 

ACTION PLAN TIP: If you’re using this recipe as part of the Paleo or 



PER SERVING 





1. 

2. 

Chicken Curry 


• PALEO 



A classic curry begins with sautéing the aromatic vegetables in ghee. Ghee is butter that has been 

slowly cooked and strained of its solids, leaving behind a pure buttery oil. Even though ghee is made 

from dairy, once processed most people with dairy intolerances can digest it. Since this curry is made in 

the slow cooker, the sautéing step is skipped. 

1 tablespoon Slow-Cooker Ghee (see here) 

3 pounds boneless skinless chicken thighs 





1 teaspoon ground coriander 





¼ cup fresh cilantro leaves 

In the slow cooker, combine the ghee, chicken, onions, garlic, ginger, curry 

powder, coriander, cumin, salt, chicken broth, and coconut milk. Cover and 

cook on high for 4 hours. 

Just before serving, stir in the cilantro. 

SUBSTITUTION TIP: If you don’t have ghee, use an equal amount of 

coconut oil or extra-virgin olive oil. 

VARIATION TIP: For a different taste that is still complementary, try 

swapping the cilantro with Thai basil. 

PER SERVING 





1. Coat the slow cooker with the coconut oil. 

2. 

3. 



• PALEO 



While delicious all on its own, this recipe can be made even heartier by adding 2 cups of cubed sweet 

potatoes or winter squash and 1 pint of whole mushrooms (stemmed). Serve with rice or mashed sweet 

potatoes. 


6 bone-in skin-on chicken thighs 


2 garlic cloves, smashed 








Add the chicken, onion, garlic, curry powder, salt, pepper, coconut milk, 

and chicken broth. Cover the slow cooker and cook on high for 6 hours. 

Garnish with the cilantro and scallions before serving. 

ACTION PLAN TIP: If you’re using this recipe as part of the Paleo, 



PER SERVING 






2. 

3. 

4. 

5. 

6. 

7. 

Chicken Fingers with Honey- 

Mustard-Sesame Sauce 


• PALEO 


Chicken fingers are a big hit with kids, and making them yourself provides a healthy option for your 

family. They are also a great appetizer for entertaining. Make a double batch and freeze them in a 

single layer. Reheat a few in the toaster oven for a quick snack. 

2 tablespoons coconut oil, melted 

4 boneless skinless chicken breasts, cut into strips 


1½ cups rice or coconut flour 


1 teaspoon onion powder 

½ teaspoon paprika 

½ teaspoon mustard powder 

¼ teaspoon garlic powder 

1 recipe Honey-Mustard-Sesame Sauce (see here ) 

Coat a rimmed baking sheet with the melted coconut oil. 

In a large bowl, combine the chicken strips and coconut milk. 

In a shallow bowl, mix together the rice flour, salt, onion powder, paprika, 

mustard powder, and garlic powder. 

Working one at a time, roll the chicken strips in the flour mixture and then 

place them on the baking sheet. 

Place the sheet in the preheated oven and bake for 15 minutes. 

Serve with Honey-Mustard-Sesame Sauce for dipping. 

COOKING TIP: To make these chicken fingers extra crispy, brush the 

tops of the coated chicken strips with melted coconut oil before baking. 


Action Plan, double the quantities so you have enough leftovers for


PER SERVING 






2. 

3. 

4. 

5. 

Easy Turkey Breakfast Sausage 


• PALEO 


Although called “breakfast” sausage, this really can be “anytime” sausage. And if you avoid eggs, 

sausage is a good protein alternative. Most commercially available breakfast sausages are loaded with 

ingredients that don’t support anti-inflammatory eating. Making your own is easy. These are fast and 

can be stored in the refrigerator to reheat whenever you want. If you can’t find dried blueberries, dried 

cranberries or cherries can be substituted. This recipe makes about 24 sausage patties. 


1½ pounds ground turkey 



½ teaspoon ground nutmeg 

1 tablespoon chopped fresh sage 


½ cup dried blueberries 


In a medium bowl, mix together the turkey, salt, pepper, nutmeg, sage, 

scallions, and blueberries; it may be easiest to do this with your hands. 

Using a small (1-ounce) ice cream scoop, scoop the mixture onto the 

prepared baking sheet. With your fingers or the back of a spatula, gently 

flatten the mounds into a patty shape. 

Place the sheet in the preheated oven and bake for 10 to 15 minutes, or 

until firm to the touch. 

RECIPE TIP: One serving equals 3 sausage patties, leaving plenty to 

refrigerate or freeze for future breakfasts and snacks. 




PER SERVING 





1. Place the lamb chops in a shallow baking dish. 

2. 

3. 

4. 

5. 

6. 

Garlic-Mustard Lamb Chops 


• PALEO 


In this classic French preparation, lamb chops are rubbed witha garlic-mustard sauce. These are 

wonderful served on a bed of Cauliflower Purée (see here), or with wild rice and sautéed chard. 

8 (4- to 5-ounce) lamb loin chops 

2 tablespoons chopped fresh oregano 

4 garlic cloves, mashed 





In a small bowl, whisk together the oregano, garlic, olive oil, Dijon 

mustard, salt, and pepper. 

Rub the mixture over the lamb chops. Cover the dish with plastic wrap and 

marinate the chops at room temperature for 30 minutes. 

Preheat the oven to 425°F. 

Remove the plastic wrap and place the dish in the preheated oven. Bake 

the lamb chops for 15 to 20 minutes, or until they are sizzling and 

browned. 

Let the chops sit for 5 minutes before serving. 

COOKING TIP: Letting the chops sit for 5 minutes before serving will 

keep them juicy. 

TIME-SAVING TIP: Refrigerate and marinate the lamb chops in the 

mustard sauce overnight. Bring them to room temperature before 

putting them in the preheated oven. 

PER SERVING 





1. Place the chicken in a shallow baking dish. 

2. 

3. 

4. 

5. 

6. 

7. 

Spicy Chicken Drumsticks 

SERVES 4 TO 6 / PREP TIME: 10 MINUTES / COOK TIME: 35 TO 45 MINUTES 

• PALEO 


Nondairy yogurt and anti-inflammatory spices coat these drum-sticks. They are best when marinated 

overnight; if you don’t have the time, give them at least 30 minutes before cooking. Try this marinade on 

chicken wings, too. 

6 chicken drumsticks 

1 cup unsweetened coconut yogurt 


Juice of 2 limes 


1 tablespoon raw honey 






Olive oil cooking spray 

In a small bowl, whisk together the yogurt, olive oil, lime juice, garlic, 

honey, salt, cumin, paprika, turmeric, and pepper until smooth. 

Pour the yogurt mixture over the chicken. Cover with plastic wrap and 

chill for 30 minutes, or overnight. 


Line a rimmed baking sheet with aluminum foil and lightly grease it with 


Remove the drumsticks from the marinade and place them on the prepared 

sheet. Discard the marinade. 

Place the sheet in the preheated oven and bake the drumsticks for 25 to 35 

minutes, or until they start to brown and are cooked through. 

COOKING TIP: It’s hard to overcook chicken drumsticks because the 

bone keeps them moist. If you’re not sure whether the meat is cooked,

keep them in the oven for an additional 10 minutes. If the skin is 

already brown, cover the pan with foil for the extra time. 

PER SERVING 





1. To the slow cooker, add the olive oil. 

2. 

3. 

4. 

Lamb Stew 


• PALEO 



This is classic, homey, comforting lamb stew. For a creamy version, replace 1 cup of chicken broth with 

1 cup of coconut milk. This stew is delicious ladled over gluten-free pasta or served with Cauliflower 

Purée (see here). 


½ cup coconut flour 

1 tablespoon paprika 



2 pounds lamb stew meat 



4 carrots, cut into 2-inch pieces 


1 bay leaf 

2 fresh rosemary sprigs 

In a large bowl, mix together the coconut flour, paprika, salt, and pepper. 

Add the lamb and toss to coat. Transfer the lamb to the slow cooker. 

Cover the lamb with the onion, garlic, carrots, chicken broth, bay leaf, and 

rosemary. Cover the cooker and cook on low for 8 hours. 

Remove and discard the bay leaf and rosemary sprigs before serving. 

STORAGE TIP: Lamb stew makes great leftovers since the flavors 

improve the next day. It’s also perfect for doubling the batch and 

freezing for future meals. 

ACTION PLAN TIP: If you’re using this recipe as part of the Paleo, 

Mediterranean, or Time-Saving Action Plan double the quantities so 


PER SERVING





1. 

2. 

3. 

Lentil-Lamb Ragu 




While delicious right out of the pot, the flavors only get better the next day—making this the perfect 

make-ahead recipe. Enjoy over zucchini noodles or with roasted spaghetti squash. 


1 red onion, chopped 


1 pound lean ground lamb 


1 cup chicken broth, plus additional as needed 

½ cup green lentils 





In a large pan over high heat, heat the olive oil. Add the onion and sauté 

for 3 minutes. Add the garlic and sauté for 1 minute. 

Add the ground lamb, breaking it up with a spoon. Cook for 3 to 4 

minutes, or until the lamb is browned. 

Stir in the tomatoes, chicken broth, lentils, salt, oregano, cumin, and 

pepper. Simmer for 20 minutes, or until the lentils are cooked and most the 

liquid has evaporated. If the lentils are not yet tender and most of the liquid 

has evaporated, stir in a little more broth or some water. 


PALEO TIP: Omit the lentils and replace with 1 cup of finely chopped 

mushrooms. 




PER SERVING 





Desserts 

MELON WITH BERRY-YOGURT SAUCE 

ROASTED PEACHES WITH RASPBERRY SAUCE AND COCONUT 

CREAM 

CHERRY ICE CREAM 

BLUEBERRY CRISP 

GRILLED PINEAPPLE WITH CHOCOLATE GANACHE 

CHOCOLATE-AVOCADO MOUSSE WITH SEA SALT 

FRUIT AND WALNUT CRUMBLE 

COCONUT ICE CREAM SANDWICHES 

CHOCOLATE-CHERRY CLUSTERS 

GLUTEN-FREE OAT AND FRUIT BARS

1. Arrange the melon slices on a serving plate. 

2. 

3. 

Melon with Berry-Yogurt Sauce 


• VEGAN 

• PALEO 



This simple sauce turns plain melon into a special treat; the toasted coconut provides a nice texture. 

This is great for breakfast or brunch, as well as dessert. If cantaloupe isn’t in season, substitute any ripe 

melon. 

1 cantaloupe, peeled and sliced 

1 pint fresh raspberries 

½ teaspoon vanilla extract 

1 cup plain coconut or almond yogurt 

½ cup toasted coconut 

In a small bowl, mash the berries with the vanilla. Add the yogurt and stir 

until just mixed. 

Spoon the berry-yogurt mixture over the melon slices and sprinkle with the 

coconut. 

RECIPE TIP: The mashed berries are great on pancakes and waffles. 

PER SERVING 






2. 

3. 

4. 

5. 

Roasted Peaches with Raspberry 

Sauce and Coconut Cream 

SERVES 4 / PEP TIME: 15 MINUTES / COOK TIME: 15 MINUTES 

• VEGAN 

• PALEO 


A classic Peach Melba—peaches with raspberry sauce—is a delicious way to enjoy fresh peaches. 

Roasting peaches intensifies their flavor, the raspberry sauce adds tartness, and the coconut cream and 

pistachios make this simple dessert divine. 

4 peaches, almost ripe, halved 

2 tablespoons coconut oil, melted 

1 (10-ounce) bag frozen no-added-sugar raspberries, thawed 

½ cup Coconut Cream (see here) 

2 tablespoons chopped pistachios 

In a shallow baking dish, place the peaches and brush them with the melted 

coconut oil. 

Place the dish in the preheated oven and roast the peaches for 10 to 15 

minutes, or until they begin to brown. 

While the peaches are roasting, purée the raspberries in a food processor. If 

you don’t like seeds in your raspberry sauce, strain it through a fine-mesh 

strainer. 

To serve, place the peaches on a serving platter, cut-side up. Top with 

Coconut Cream, drizzle with raspberry sauce, and sprinkle with the 

pistachios. 



Plan, substitute softened goat cheese for the Coconut Cream. 

PER SERVING 





1. 

2. 

Cherry Ice Cream 


• VEGAN 

• PALEO 



Refreshing, fruity, and icy cold, this is a fast and easy frozen dessert. For an even tastier treat, serve it 

with toasted almonds and chunks of bittersweet chocolate. It is best eaten within a few days of making 

as it tends to get icy if kept longer. This recipe can be made with any frozen fruit you like. 

1 (10-ounce) package frozen no-added-sugar cherries 

3 cups unsweetened almond milk 


½ teaspoon almond extract 

In a blender or food processor, combine the cherries, almond milk, vanilla 

extract, and almond extract. Process until mostly smooth; a few chunks of 

cherries are fine. 

Pour the mixture into a container with an airtight lid. Freeze thoroughly 



VARIATION TIP: For a creamier texture replace the almond milk with 

coconut milk. If you’d like it sweeter, add ¼ cup of raw honey or maple 

syrup. 

PER SERVING 






2. 

3. 

4. 



• VEGAN 


This crisp can be made with fresh or frozen berries and you can substitute whatever berry or fruit you 

prefer. With almost no sugar, you can feel virtuous eating it. Leftovers make a great breakfast. Eat 

dessert first! 

½ cup coconut oil, melted, plus additional for brushing 

1 quart fresh blueberries 

¼ cup maple syrup 



1 cup gluten-free rolled oats 


½ cup chopped pecans 

Pinch salt 

Brush a shallow baking dish with melted coconut oil. Stir together the 

blueberries, maple syrup, lemon juice, and lemon zest in the dish. 

In a small bowl, combine the oats, ½ cup of melted coconut oil, cinnamon, 

pecans, and salt. Mix the ingredients well to evenly distribute the coconut 

oil. Sprinkle the oat mixture over the berries. 

Place the dish in the preheated oven and bake for 20 minutes, or until the 

oats are lightly browned. 


SUBSTITUTION TIP: Rolled oats can be replaced with quinoa flakes. 

PER SERVING 





1. 

2. 

3. 

1. 

2. 

3. 

4. 

Grilled Pineapple with Chocolate 

Ganache 


5. Serve with the ganache. 

• VEGAN 

• PALEO 


Grilling pineapple wedges brings out their juices and adds a smoky flavor—and everyone loves dipping 

things into chocolate. Chocolate ganache has many uses: as a filling for cookies, frosting for cake, and 

a sauce for ice cream. It’s easy to make and can be kept in the freezer for months. 

FOR THE GANACHE 


1½ cups semi-sweet or bittersweet chocolate morsels 

FOR THE PINEAPPLE 

1 pineapple, peeled, cored, and cut into 16 wedges 

1 tablespoon coconut oil, melted 

1 tablespoon coconut sugar 

1 teaspoon chopped fresh rosemary 

To make the ganache 

In a medium saucepan over medium-high heat, add the coconut milk. Heat 

the milk until it just begins to scald (little bubbles or foam will begin to 

collect around the perimeter of the pan). 

Remove the pan from the heat and add the chocolate. Let stand for 1 

minute. 

Whisk the mixture until it’s smooth and satiny. 

To make the pineapple 

Preheat an indoor stove-top grill until very hot. 

Brush the pineapple wedges with melted coconut oil. 

Grill the wedges for 1 to 2 minutes per side, or until grill marks appear. 

Arrange the pineapple on a serving platter and sprinkle with the coconut 

sugar and rosemary.

PER SERVING 





Chocolate-Avocado Mousse with Sea 

Salt 

1. 

2. 

3. 


• VEGAN 

• PALEO 



Rich and smooth, the texture of this mousse is silky and decadent. The bittersweet chocolate and the 

avocado combine beautifully and the dusting of sea salt intensifies the flavors. It’s a healthy dessert or 

snack as the avocados provide healthy fats and proteins and cocoa is good for blood pressure. Seconds, 

anyone? 

8 ounces bittersweet chocolate, chopped 

¼ cup coconut milk 


2 ripe avocados 

¼ cup raw honey or maple syrup 

Pinch sea salt 

In a small heavy saucepan over low heat, combine the chocolate, coconut 

milk, and coconut oil. Cook for 2 to 3 minutes, stirring constantly, or until 

the chocolate melts. 

In a food processor, combine the avocado and honey. Add the melted 

chocolate and process until smooth. 

Spoon the mousse into serving bowls and top each with a sprinkle of sea 

salt. Chill for at least 30 minutes before serving. 

STORAGE TIP: It’s best to eat this mousse within three days of 

making it; any longer and the liquid in the avocado will begin to 

separate from the solids. 

VEGAN TIP: If you’re following the Vegan Action Plan, use the 

coconut sugar or maple syrup in place of the honey. 

PER SERVING 






2. 

3. 

4. 

5. 

Fruit and Walnut Crumble 

SERVES 6 / PREP TIME: 15 MINUTES / COOK TIME: 15 TO 20 MINUTES 

• VEGAN 

• PALEO 


Use seasonal fruits for this dessert; mix and match flavors to see what you like best. Here, blueberries, 

figs, and nectarines combine for a mouthwatering treat. The topping is a grain-free mixture of nuts and 

spices. Leftovers are great for breakfast. 

FOR THE TOPPING 

1 cup coarsely chopped walnuts 

¼ cup coarsely chopped hazelnuts 

1 tablespoon ghee or melted coconut oil 


Pinch salt 

FOR THE FILLING 

1 cup fresh blueberries 

6 fresh figs, quartered 

2 nectarines, pitted and sliced 

½ cup coconut sugar, raw honey, or maple syrup 



To make the topping 

In a small bowl, mix together the walnuts, hazelnuts, ghee, cinnamon, and salt. Set aside. 

To make the filling 

In a medium bowl, combine the blueberries, figs, nectarines, coconut 

sugar, lemon zest, and vanilla. 

Divide the fruit among six ovenproof single-serving bowls or ramekins. 

Spoon equal amounts of the nut topping over each serving. 

Place the bowls in the preheated oven and bake for 15 to 20 minutes, or 

until the nuts brown and the fruit is bubbly. 

Sensitivity Alert



PER SERVING 





1. 

2. 

Coconut Ice Cream Sandwiches 


• VEGAN 

• PALEO 


Big kids and little kids all love ice cream sandwiches, and these are (almost) guilt free. The cookies do 

have a touch of coconut sugar in them because it makes them crisp. Coconut sugar is a natural sugar, 

low on the glycemic charts, which means it takes longer to process in your body than traditional sugars. 

If you don’t have an ice cream maker, use store-bought ice cream; look for a brand that is dairy free, 

low glycemic, and contains only ingredients you can pronounce. 

FOR THE COCONUT 

ICE CREAM 

4 cups full-fat coconut milk 

¾ cup coconut sugar 


FOR THE COOKIES 

2 cups almond flour 

3 tablespoons coconut sugar 


½ teaspoon baking soda 

¼ teaspoon ground cardamom 

6 tablespoons coconut oil, melted and cooled slightly 


1 tablespoon almond milk 


FOR THE FINISHED 

ICE CREAM SANDWICHES 


To make the coconut ice cream 

In a large saucepan over medium heat, combine the coconut milk and 

coconut sugar. Cook for about 5 minutes, stirring constantly, or until the 

sugar dissolves. Remove the pan from the heat and stir in the vanilla. 

Chill the mixture for at least 4 hours, or overnight. 

3. Make the ice cream according to the manufacturer’s instructions for your

4. Freeze the ice cream in an airtight container. 

1. 

2. 

3. 

4. 

5. 

6. 

7. 

1. 

2. 

ice cream maker. 

To make the cookies 


Line two baking sheets with parchment paper. 

In a medium bowl, combine the almond flour, coconut sugar, salt, baking 

soda, and cardamom. 

Add the coconut oil, maple syrup, almond milk, and vanilla. Mix until a 

thick dough forms. 

Using a spoon, place scoops of dough on the prepared sheets, leaving 

about 2 inches between each cookie. There should be enough dough for 12 

cookies. 

Gently flatten the cookies with your hand or the back of the spoon. 

Place the sheets in the preheated oven and bake for 10 to 12 minutes, or 

until golden brown. Cool the cookies thoroughly before making the ice 

cream sandwiches. 

To assemble the ice cream sandwiches 

Place a generous scoop of coconut ice cream on the bottom of one cookie 

and top it with a second cookie, pressing together gently. Individually wrap 

the cookies and freeze until ready to eat. 

When ready to serve, press shredded coconut into the ice cream along the 

edges of each sandwich. 

PER SERVING 





1. Line a rimmed baking sheet with wax paper. 

2. 

3. 

4. 

5. 

Chocolate-Cherry Clusters 

MAKES ABOUT 10 CLUSTERS / PREP TIME: 15 MINUTES 

• VEGAN 

• PALEO 



How lovely that both chocolate and cherries are good for us! This healthy alternative to a candy bar 

will satisfy that sweet tooth when it hits. Store in the refrigerator, but their flavor improves if you let 

them sit for 30 minutes at room temperature before eating. 

1 cup dark chocolate (60 percent cocoa or higher), chopped 


1 cup roasted salted almonds 

½ cup dried cherries 

Over a double boiler, stir together the chocolate and coconut oil until 

melted and smooth. 

Remove the pan from the heat and stir in the almonds and cherries. 

By spoonfuls, drop clusters onto the wax paper. Refrigerate until hardened. 

Transfer to an airtight container and refrigerate. 


COOKING TIP: If you don’t have a double boiler, melt the chocolate 

and coconut oil in the microwave on 80 percent power, 1 minute at a 

time, until the chocolate melts. 

PER SERVING 






2. 

3. 

4. 

5. 

6. 

Gluten-Free Oat and Fruit Bars 

MAKES 16 BARS / PREP TIME: 15 MINUTES / COOK TIME: 40 TO 45 MINUTES 

• VEGAN 


A cross between a cookie and a granola bar, these are easy to make and great to have on hand for an 

on-the-go meal or snack. Add whatever dried fruit you like: blueberries, cranberries, cherries, apricots, 

raisins, or a combination. 

Cooking spray 

½ cup maple syrup 

½ cup almond or sunflower butter 

2 medium ripe bananas, mashed 

⅓ cup dried cranberries 

1½ cups old-fashioned rolled oats 


¼ cup oat flour 

¼ cup ground flaxseed 



¼ teaspoon ground cloves 

Line an 8-by-8-inch square pan with parchment paper or aluminum foil, 

and coat the lined pan with cooking spray. 

In a medium bowl, combine the maple syrup, almond butter, and bananas. 

Mix until well blended. 

Add the cranberries, oats, coconut, oat flour, flaxseed, vanilla, cinnamon, 

and cloves. Mix well. 

Spoon the mixture into the prepared pan; the mixture will be thick and 

sticky. Use an oiled spatula to spread the mixture evenly. 

Place the pan in the preheated oven and bake for 40 to 45 minutes, or until 

the top is dry and a toothpick inserted in the middle comes out clean. Cool 

completely before cutting into bars. 


STORAGE TIP: Once cooled, cut into 16 bars. Wrap each bar in wax

paper or parchment paper and store in an airtight container in the 

freezer. Wrapping the bars individually makes them easier to grab and 

go. 

PER SERVING 





Sauces, Condiments, & 

Dressings 

CREAMY COCONUT-HERB DRESSING 

AVOCADO DRESSING 

BERRY VINAIGRETTE 

ALMOST CAESAR SALAD DRESSING 

CHERRY-PEACH CHUTNEY WITH MINT 

ROSEMARY-APRICOT MARINADE 

GREEN OLIVE TAPENADE 

KALE PESTO 

HONEY-MUSTARD-SESAME SAUCE 

CHIA JAM 

SLOW-COOKER GHEE 

COCONUT CREAM 

SLOW-COOKER VEGETABLE BROTH

1. 

2. 

Creamy Coconut-Herb Dressing 

MAKES ABOUT 1 CUP / PREP TIME: 5 MINUTES 

• VEGAN 

• PALEO 



Reminiscent of Green Goddess dressing, the lemon juice provides the tang rather than buttermilk. Since 

the flavors are delicate, it’s best to use this dressing within five days of making it. 

8 ounces plain coconut yogurt 



1 tablespoon snipped fresh chives 



In a medium bowl, whisk together the yogurt, lemon juice, parsley, chives, 

salt, and pepper. 

Refrigerate in an airtight container. 

PER SERVING (2 tablespoons) 





1. 

2. 

Avocado Dressing 


• VEGAN 

• PALEO 



This dressing is thick and satisfying, and adds healthy fats and protein to your salad. Because it 

contains avocado it will oxidize and turn brown over time; it’s best eaten within several days of making 

it. 

1 ripe avocado 

1 cup plain coconut yogurt 



1 tablespoon chopped fresh cilantro 

In a food processor, blend the avocado, yogurt, lemon juice, scallion, and 

cilantro until smooth. 







1. 

2. 

Berry Vinaigrette 

MAKES ABOUT 1 ½ CUPS / PREP TIME: 15 MINUTES 

• VEGAN 

• PALEO 



Why not double up your nutrition? This dressing will top your salad with additional anti-inflammatory 

goodness. Any soft seasonal fruit can replace the berries in this recipe. Give figs or plums a try. For an 

extra-fruity flavor, use almond or walnut oil in place of the extra-virgin olive oil. 

1 cup berries, fresh or frozen, no added sugar (thawed if frozen) 

½ cup balsamic vinegar 

⅓ cup extra-virgin olive oil 

2 tablespoons freshly squeezed lemon or lime juice 


1 tablespoon lemon or lime zest 

1 tablespoon Dijon mustard 



In a blender, purée the berries, balsamic vinegar, olive oil, lemon juice, 

honey, lemon zest, Dijon mustard, salt, and pepper until smooth. 

Refrigerate in an airtight container for up to five days. 








1. 

2. 

Almost Caesar Salad Dressing 


• PALEO 



Hail Caesar! This recipe has all of the flavor of traditional Caesar dressing but none of the dairy or 

eggs—it’s also great as a vegetable dip. If you can find salt-cured anchovies, they make the best Caesar 

dressing. If using, rinse off the excess salt before adding them to the food processor. 

¾ cup extra-virgin olive oil 

3 tablespoons apple cider vinegar 

2 anchovy fillets 




In a blender or food processor, purée the olive oil, cider vinegar, 

anchovies, garlic, salt, and pepper until smooth. 

Refrigerate in an airtight container and use within one week. 

VEGAN TIP: If you’re following the Vegan Action Plan, omit the 

anchovy fillets and replace them with 2 tablespoons chopped pitted 

olives. 






1. Place the peach chunks in a medium bowl. 

2. 

3. 

4. 

5. 

Cherry-Peach Chutney with Mint 


• VEGAN 

• PALEO 



This summer-tasting chutney is delicious with roasted winter squash, wild rice, and grilled or roasted 

chicken. It’s great with fresh peaches, but you will need to peel and chop them. The dried cherries plump 

as they soak up the peach juices in the chutney. 

1 (10-ounce) bag frozen no-added-sugar peach chunks, thawed, drained, coarsely 

chopped, juice reserved 

½ medium red onion, diced 

¼ cup dried cherries, coarsely chopped 



1 teaspoon apple cider vinegar 


1 tablespoon chopped fresh mint leaves 

Stir in the onion, cherries, lemon juice, honey, cider vinegar, and salt. 

Let the mixture stand for 30 minutes before serving. 

When ready to serve, stir in the mint. 

Refrigerate in an airtight container for no more than three days. 

COOKING TIP: The mint is added at the very last minute so it isn’t 

oxidized by the acids in the chutney. 








1. 

2. 

Rosemary-Apricot Marinade 


• VEGAN 

• PALEO 



Rosemary and apricots are classic Mediterranean flavors and pair beautifully with lamb. In addition to 

lamb, use this fragrant marinade for chicken or salmon, or as a dressing over roasted butternut squash. 

1 cup chopped apricots, fresh or frozen 

½ red onion, quartered 


¼ cup apple cider vinegar 


2 tablespoons raw honey or maple syrup 


2 teaspoons chopped fresh rosemary 



In a blender or food processor, combine the apricots, onion, olive oil, cider 

vinegar, garlic, honey, Dijon mustard, rosemary, salt, and pepper. Process 

until smooth. (It’s fine to see flecks of rosemary and red onion.) 

Refrigerate in an airtight container for up to five days. 

COOKING TIP: When using as a marinade, allow the foods to soak in 

the dressing for at least 30 minutes before cooking; for the best flavor 

marinate overnight. 








1. 

2. 

Green Olive Tapenade 


• VEGAN 

• PALEO 



Tapenade is an excellent condiment to have on hand. It has a good shelf life and a few tablespoons add 

flavor and interest to grilled meats and vegetables, or add garlicky saltiness to sauces and salad 

dressings. 

1 cup pitted green olives 




Pinch dried rosemary 

Salt 


In a food processor, combine the olives, garlic, olive oil, lemon juice, and 

rosemary. Season with salt and pepper. Process until the mixture is almost 

smooth; a little chunky is fine. 

Refrigerate in an airtight container. The tapenade will keep for several 

weeks. 






1. 

2. 

Kale Pesto 


• VEGAN 

• PALEO 



Kale replaces basil in this classic recipe. This pesto is delicious served with roasted winter squash or as 

a dip for Sweet Potato Chips (see here). Try stirring some into your favorite gluten-free pasta. 

2 cups chopped kale leaves, thoroughly washed and stemmed 

½ cup toasted almonds 







¼ teaspoon red pepper flakes 

In a food processor, combine the kale, almonds, garlic, lemon juice, olive 

oil, lemon zest, salt, black pepper, and red pepper flakes. Process until 

smooth. 

Refrigerate in an airtight container for up to one week. 


SUBSTITUTION TIP: If you don’t like kale, swap in an equal amount 

of spinach. The almonds can be replaced with any other nut you like. 



Totrbohydrates: 4g; 



1. In a small bowl, whisk together the Dijon, honey, garlic, and sesame oil. 

2. 

Honey-Mustard-Sesame Sauce 


• VEGAN 

• PALEO 



A simple but delicious blend of mustard, honey, and sesame, this sauce is good on salads, vegetables, 

and meats—and a perfect dipper for Chicken Fingers (see here). It will last several weeks in the 

refrigerator. 

½ cup Dijon mustard 

½ cup raw honey or maple syrup 




INGREDIENT TIP: If the raw honey is solid, warm it slightly before 

combining it with the other ingredients. 








1. In a food processor, purée the berries and vanilla until smooth. 

2. 

3. 

Chia Jam 


• VEGAN 

• PALEO 



The thickening power of chia makes a jam-like texture in this healthy alternative to sugary preserves. 

Use any berries or fruit, fresh or frozen, to make this jam. Chia jam is good on pancakes, waffles, 

grilled fruit, or served with yogurt. 

1 pound ripe fresh berries 


3 tablespoons chia seeds 

Add the chia seeds and pulse for 10 seconds. 

Place the jam in a pint jar (or two), seal tightly, and refrigerate. Consume 

within one week. 






1. 

2. 

3. 

4. 

5. 

6. 

Slow-Cooker Ghee 

MAKES ABOUT 2 CUPS / PREP TIME: 5 MINUTES / COOK TIME: 2 HOURS 

• PALEO 



Ghee is butter that has undergone a long, slow cooking process, which results in the solids separating 

from the oil. For people with dairy sensitivity, it is typically the solids in dairy products that cause the 

allergic reaction. Even those who are dairy intolerant can enjoy the buttery flavor of ghee. Ghee also 

has a higher smoke point than butter, which makes it good for sautéing. In addition, it contributes 

vitamins A, D, E, and is good for digestion. 

1 pound (4 sticks) unsalted butter 

In the slow cooker, add the butter. Set the slow cooker to high and leave it 

uncovered. 

In about 45 minutes a white foam should appear. Over time, from 1 to 2 

hours, this foam will turn golden brown and give off a pleasant nutty 

smell. The amount of time this takes depends on your slow cooker. 

Once the foam has turned brown, turn off the slow cooker. 

Line a strainer with a triple thickness of cheesecloth and place the strainer 

over a wide-mouth jar. 

Using a large spoon or ladle, skim off as much of the brown foam as 

possible and discard it. Carefully ladle the remaining ghee into the 

cheesecloth-lined strainer. 

Once all the ghee has been strained, discard the cheesecloth and let the 

ghee come to room temperature before covering the jar with an airtight lid 

and refrigerating it. It will keep for three months. 

INGREDIENT TIP: You can make ghee with either salted or unsalted 

butter. If using salted butter, note that most of the salt ends up in the 

solids and is discarded; however, there will still be a light saltiness to 

the ghee. When making ghee, use the best-quality butter you can 

source, ideally organic, from pastured, grass-fed cows. 

COOKING TIP: The length of time needed for the butter to brown will 

vary from slow cooker to slow cooker. The first time you make it, stay 

close in case it cooks faster than noted in this recipe. It can also take

much longer. 

PER SERVING (1 tablespoon) 





1. 

2. 

3. 

Coconut Cream 


• VEGAN 

• PALEO 


A fun alternative to whipped cream, this only works if everything is very cold and the coconut cream has 

a very high fat content. It’s the cold coconut fat that helps it to whip. Carefully spoon the coconut cream 

out of the can, trying not to mix it too much as you place it in the chilled bowl. 

1 (5.4-ounce) can full-fat coconut cream, refrigerated overnight 



Place a medium bowl and the mixer beaters in the refrigerator or freezer 

for several hours, or until very cold. 

Into the chilled bowl, spoon the chilled coconut cream. Add the maple 

syrup and vanilla. Beat with the chilled beaters on high speed until soft 

peaks form. 

Refrigerate, covered, until ready to use. It will only hold its peaks for 

several days. 






1. 

2. 

3. 

Slow-Cooker Vegetable Broth 

MAKES 6 TO 7 CUPS / PREP TIME: 10 MINUTES / COOK TIME: 6 HOURS 

• VEGAN 

• PALEO 



Making your own broth is always more flavorful than using store-bought versions. It’s so easy to make 

and store, it’s perfect to have on hand to add a flavor boost when needed. You’ll taste the difference 

right away. And, to make a super anti-inflammatory drink, float a few slices of ginger and turmeric root 

in a cup of hot broth. Breathe in the aroma, relax, and enjoy. 

2 leeks, halved lengthwise 

1 fennel bulb, halved 

1 onion, halved 

2 carrots, cut into 2-inch pieces 

1 garlic head, halved widthwise 

3 fresh parsley sprigs 

1 fresh rosemary sprig 


6 cups water 

In the slow cooker, combine the leeks, fennel, onion, carrots, garlic, 

parsley, rosemary, cider vinegar, and water. Cook on high for 6 hours. 

Strain the broth through a fine-mesh strainer and discard any solids. 

Store the broth in airtight containers in the refrigerator or freezer. 

STORAGE TIP: Freeze the broth in 1-cup canning jars for easier use. 

VARIATION TIP: To make chicken broth, add 2 pounds of chicken 

bones to the slow cooker with the other ingredients. 

PER SERVING (1 cup) 





Anti-inflammatory Diet Plan (IBS/Gout) 1000-1600kcal 

The Four-Week Meal Plan 

Week 1 

Day Breakfast Lunch Dinner 

Monday Quinoa Porridge Pumpkin Soup Poached Egg /w 

veg 

Tuesday 

Gingerbread 

Oatmeal 

Chicken Wraps 

/w your choice of 

smart topping 

Hemp Hummus 

Wednesday 

Raspberry Green 

Tea Smoothie 

Kipper Salad 

Turkey Chilli 

Thursday Quinoa Granola Sweet Potato 

Soup 

Steamed Salmon 

/w Lemon 

Zucchini 

Friday 

Ginger Apple 

Muffins 

Persimmon & 

Pear Salad 

Pepper and 

Turkey Pasta 

Saturday 

Strawberry 

Crepes (avoid 

gluten versions!) 

Lentil Soup Quinoa /w 

Turkey Stuffed 

Peppers 

Sunday 

Fruit Green Tea 

Smoothie of your 

choice 

Smoked Trout 

Tartine 

Sweet Potato & 

Black Bean 

Burger

Week 2 


Monday Baked oatmeal Polenta lasagna Jamaican Rice 

and Peas 

Tuesday 

Breakfast 

casserole 

Vegetarian chili 

Bean Burger 

Wednesday 

Frittata with low 

fat cheese 

Lentil meatloaf 

Lentil burger 

Thursday 

Roasted Garlic 

Cauliflower Soup 

Greek white 

beans in tomato 

sauce 

Felafel with 

tahini & tzatziki 

Friday 

Hummus with 

veggies 

Spicy corn & 

black bean salad 

Watermelon- 

Pineapple-Ginger 

Juice 

Saturday Broccoli Souffle Gazpacho Creamy polenta 

with ratatouille 

Sunday 

Pomegranate 

Smoothie 

Jamaican Rice 

and Peas 

Veggie Terrines

Week 3 

Day Breakfast Dinner 

Monday 

Cornflakes, Low- 

Fat Milk and 

berries 


Salsa chicken 

burritos 

Tuesday Raspberry tarts Balsamic 

chicken 

Rice with 

vermicelli 

Wednesday 

Warm Eggplant 

and Goat Cheese 

Sandwiches 

Rosemary 

roasted potatoes 

Lemon dill 

salmon 

Thursday 

Vanilla bean 

pudding 

Lemon and sage 

roasted chicken 

Orange and 

Duck Confit 

Salad 

Friday 

Peaches with 

berry sauce 

Zucchini 

Spaghetti 

Potato frittata 

Saturday Tomato crostini Honey mustard 

chicken 

Balsamic 

Chicken 

Sunday 

Pumpkin 

pancakes 

Beef Stew Vanilla Fruit 

Salad

Week 4 


Monday 

Pumpkin 

pancakes 

Gazpacho Lemon dill 

salmon 

Tuesday Vanilla bean 

pudding 

Jamaican 

and Peas 

Rice 

Orange 

Duck 

Salad 

and 

Confit 

Wednesday 

Pumpkin 

pancakes 

Vegetarian Chili Lemon dill 

salmon 

Thursday 

Breakfast 

casserole 



Orange 

Duck 

Salad 

and 

Confit 

Friday 

Frittata with low 

fat cheese 

Zucchini 

Spaghetti 



Saturday Baked oatmeal Zucchini 

Spaghetti 

Sunday Hummus with 

Veggies 

Honey mustard 

chicken 

Rice 

Vermicelli 

with

COOKBOOK AND RECIPES 

Greek white beans in tomato sauce 

INGREDIENTS 

1 lb (450 g) dried large white beans (such as gigantes, lima or 

cannellini) 

1 tbsp (15 mL) + 1/4 cup (60 mL) extra-virgin olive oil 

2 medium yellow onions, finely diced 


2 large tomatoes, grated or pureed, or 2 cups (500 mL) canned 

crushed tomatoes 

5.5-oz (156-mL) can tomato paste 

Kosher salt + freshly ground black pepper 

Chopped flat-leaf parsley (optional) 

DIRECTIONS 

1. Place beans in a large bowl. Cover with several inches water. Let stand 

on counter overnight. Drain; rinse. 

2. Place in a large pot and fill with water. Bring to a boil over high heat. 

Reduce heat to medium and simmer briskly until just tender but not 

soft, splitting or mushy, about 30 to 60 minutes depending on the size

and age of beans. 

3. Drain; rinse. Transfer to ovenproof pot or casserole dish. 

4. Meanwhile, heat 1 tbsp (15 mL) oil in a large skillet over medium. 

Add onion and garlic. Cook, stirring, 10 minutes to soften without 

browning. Add tomatoes and tomato paste. Season to taste with salt 

and pepper. Simmer over medium heat 10 minutes to thicken slightly. 

Stir into beans along with remaining ¼ cup (60 mL) oil. 

5. Bake, uncovered, in preheated 350F (180C) oven until beans are 

tender and sauce has thickened, about 45 minutes. Let stand 10 

minutes before serving. If desired, garnish with parsley.

Spicy corn & black bean salad 

INGREDIENTS 

4 cups corn kernels 

1 1/2 tablespoons fajita seasoning 

1/2 teaspoon ground black pepper 

1 (15 ounce) can black beans, drained and rinsed 

1 red bell pepper, chopped 

1/2 cup chopped green onion 

1/4 cup chopped fresh cilantro 

1/4 cup fresh lime juice 

2 tablespoons orange juice 

DIRECTIONS 

1. Heat olive oil in a large skillet over medium heat. Cook and stir corn, 

fajita seasoning, and black pepper in the hot oil until corn is lightly 

browned, 6 to 8 minutes. Remove from heat and set aside to cool. 

2. Mix corn mixture, black beans, red bell pepper, green onion, jalapeno 

pepper, cilantro, lime juice, orange juice, and salt together in a bowl; 

cover and refrigerate at least 1 hour before serving.

Hummus with veggies 

INGREDIENTS 

3/4 cup mixed vegetables, such as baby carrots, cherry tomatoes and 

red bell pepper slices 

3 tablespoons prepared hummus 

DIRECTIONS 

1. Wash vegetables and a slice them into bitable sizes 

2. Arrange them on a platter 

3. Dip vegetables into hummus.


INGREDIENTS 


1 medium yellow onion, diced medium 

4 garlic cloves, roughly chopped 

1 1/2 teaspoons ground cumin 

1 teaspoon chipotle chile powder 

Coarse salt and ground pepper 

1 medium zucchini, cut into 1/2-inch dice 

3/4 cup (6 ounces) tomato paste 

1 can (15.5 ounces) black beans, rinsed and drained 

1 can (15.5 ounces) pinto beans, rinsed and drained 

1 can (14.5 ounces) diced tomatoes with green chiles 

1 can (14.5 ounces) diced tomatoes 

DIRECTIONS 

1. In a large pot, heat oil over medium-high. Add onion and garlic; cook, 

stirring frequently, until onion is translucent and garlic is soft, about 4 

minutes. 

2. Add cumin and chile powder, season with salt and pepper, and cook

until spices are fragrant, 1 minute. 

3. Add zucchini and tomato paste; cook, stirring frequently, until tomato 

paste is deep brick red, 3 minutes. 

4. Stir in black beans, pinto beans, and both cans diced tomatoes. 

5. Add 2 cups water and bring mixture to a boil. Reduce to a medium 

simmer and cook until zucchini is tender and liquid reduces slightly, 

20 minutes. 

6. Season with salt and pepper.

Creamy polenta with ratatouille 

INGREDIENTS 

Olive Oil 

1 medium onion, diced 

several sprigs fresh oregano or marjoram (or 1 teaspoon dried) 

1 sprig fresh rosemary (or 1/2 teaspoon dried) 

2-3 garlic cloves, minced 

4 cups eggplant peeled and cubed 

2 cups diced pepper (red, orange, yellow or green) 

4 cups peeled and seeded tomatoes, chopped 

1/2 teaspoon dried turmeric 

1 bay leaf 

handful of fresh basil, chopped 

I pack instant polenta 

DIRECTIONS 

1. Assemble all ingredients 

2. Prepare eggplant: peel and cube, place in colander 

3. Sprinkle with salt and let drain for 15-20 minutes while you chop and 

measure the other ingredients.

4. This is not an essential step, but it releases excess water from the 

eggplant, making it firmer and meatier. 

5. Heat a large skillet over medium high heat. When hot, add 1-2 

tablespoons olive oil and sauté the onions 5-6 minutes until they start 

to brown on the edges. 

6. Add garlic and continue to sauté for another minute. 

7. Add eggplant and peppers, cook until they just begin to soften. 

8. Add remaining ingredients, except the basil, stir gently, cover and 

reduce heat to a simmer. 

9. Cook for 20-25 minutes until vegetables are tender and flavors have 

come together. 

10. Add fresh chopped basil and combine – ready to serve 

11. Cook polenta until soft 

12. Add more liquid to make it creamier 

13. Add grated parmesan 

14. Serve ratatouille over polenta with extra basil and parmesan

Baked oatmeal 

INGREDIENTS 

2 cups/7 oz/200 g rolled oats 

1/2 cup/2 oz/60 g walnut pieces, toasted and chopped 

1/3 cup/2 oz/60 g natural cane sugar or maple syrup, plus more for 

serving 

1 teaspoon aluminum-free baking powder 

1 1/2 teaspoons ground cinnamon 

Scant 1/2 teaspoon fine-grain sea salt 

2 cups/475 ml milk 

1 large egg 

3 tablespoons unsalted butter, melted and cooled slightly 

2 teaspoons pure vanilla extract 

2 ripe bananas, cut into 1/2-inch/1 cm pieces 

1 1/2 cups/6.5 oz/185 g huckleberries, blueberries, or mixed berries 

DIRECTIONS 

1. Preheat the oven to 375°F/190°C with a rack in the top third of the 

oven. Generously butter the inside of an 8-inch/20cm square baking

dish. 

2. In a bowl, mix together the oats, half the walnuts, the sugar, if using, 

the baking powder, cinnamon, and salt. 

3. In another bowl, whisk together the maple syrup, if using, the milk, 

egg, half of the butter, and the vanilla. 

4. Arrange the bananas in a single layer in the bottom of the prepared 

baking dish. 

5. Sprinkle two-thirds of the berries over the top. 

6. Cover the fruit with the oat mixture. 

7. Slowly drizzle the milk mixture over the oats. Gently give the baking 

dish a couple thwacks on the countertop to make sure the milk moves 

through the oats. Scatter the remaining berries and remaining walnuts 

across the top. 

8. Bake for 35 to 45 minutes, until the top is nicely golden and the oat 

mixture has set. 

9. Remove from the oven and let cool for a few minutes. 

10. Drizzle the remaining melted butter on the top and serve. 

11. Sprinkle with a bit more sugar or drizzle with maple syrup if you want 

it a bit sweeter.

Breakfast casserole 

INGREDIENTS 

Nonstick cooking spray 

I pound ground maple pork sausage 

6 slices soft hearty white bread 

One 8-ounce package shredded triple cheddar cheese 

8 large eggs 

2 cups whole milk 

1 teaspoon dry mustard 


½ teaspoon seasoned pepper 

DIRECTIONS 

1. Preheat the oven to 350 degrees F. Spray a 13-by 9-inch baking sheet 

with nonstick cooking spray. 

2. In a large skillet, cook the sausage over medium heat, stirring 

frequently, until brown and crumbly, about 10 minutes; drain well on 

paper . 

3. Cut and discard the crust of the bread. Cut the slices in half, and 

arrange in a single layer in the prepared baking dish, cutting pieces to 

fit as necessary to cover the bottom of the dish. 

Sprinkle with the sausage and cheese.

4. In a large bowl, whisk together the eggs, milk, mustard, seasoned and 

pepper; carefully pour the mixture over the cheese. 

5. Bake casserole until set and golden, about 40 minutes. 

6. Let stand for 10 minutes before serving .

Felafel with tahini & tzatziki 

INGREDIENTS 

For the Tzatziki 

7 ounces Greek Yogurt 

1/2 cup peeled and diced seedless cucumber 

1 tablespoon lemon juice 


1/2 teaspoon salt 

1/4 teaspoon dried mint 

pinch of black pepper 

For the Tahini Sauce 

1/3 cup tahini paste 

1/2 lemon juice 

3 tablespoons water 

salt and pepper to taste

For the Falafel Bugers: 

2 cans chickpeas, drained 

1 small red onion 

3 tablespoons flour 

4 cloves garlic 

1 tablespoon cumin 


1 tablespoon coriander 

1 teaspoon turmeric 


3-4 tablespoons olive oil, divided 

4 Rolls 

Tomatoes 

sliced cucumber 

Other toppings ideas: Lettuce, Red Onion, Feta, Kalamata Olives 

DIRECTIONS 

For the Tzatziki 

1. Mix all ingredients together and set aside. 

For the Tahini Sauce 

1. Mix all ingredients together and set aside. 

For the Falafel Bugers 

1. Add the chickpeas, onion, garlic, flour, and spices (cumin, chili 

powder, coriander, tumeric, and salt) into the food processor and pulse 

until combined (add additional flour until it holds together). 

2. Divide mixture into equal sized patties 

3. Heat 1-2 tablespoons of olive oil in a large non-stick skillet over

medium-high heat. 

4. Add two falafel patties to the pre-heated skillet and cook for 4 

minutes. 

5. Gently flip patties (they are fragile!), and cook for an additional 4 

minutes. 

6. Remove from skillet and set aside (either keep in a warm oven or 

under some aluminum foil). 

7. Add the remaining olive oil and repeat process with remaining 2 

patties. 

8. To serve: toast up buns for a few minutes under the broiler. Spread 

some tahini sauce on the bottom bun and top with a falafel patty. Top 

with desired toppings followed by a dallop of tzatziki. Serve while 

hot!

Gazpacho 

INGREDIENTS 

1 hothouse cucumber. halved and seeded, but not peeled 

2 red bell peppers, cored and seeded 

4 plum tomatoes 

1red onion 


23 ounces tomato juice (3 cups) 

¼ cup white wine vinegar 

¼ cup good olive oil 

½ tablespoon kosher salt 

1 teaspoons freshly ground black pepper 

DIRECTIONS 

1. Roughly chop the cucumbers, bell peppers, tomatoes, and red onions 

into 1-inch cubes. 

2. Put each vegetable separately into a food processor fitted with a steel 

blade and pulse until it is coarsely chopped. Do not overprocess! 

3. After each vegetable is processed, combine them in a large bowl and 

add the garlic, tomato juice, vinegar, olive oil, salt, and pepper. 

4. Mix well and chill before serving. 

5. The longer gazpacho sits, the more the flavors develop

Roasted Garlic Cauliflower Soup 

INGREDIENTS 

1 large head cauliflower (about 2 1/2 lb.) 

4 1/2 teaspoons olive oil 

1 1/2 teaspoons kosher salt, divided 

3 garlic cloves, unpeeled 

3 cups reduced-sodium chicken broth 

1 cup 2% reduced-fat milk 

1/2 cup grated Manchego or Parmesan cheese 


Garnishes: olive oil, pomegranate seeds, fresh thyme leaves 

DIRECTIONS 

1. Preheat oven to 425°. Cut cauliflower into 2-inch florets; toss with 

olive oil and 1/2 tsp. salt. Arrange florets in a single layer on a jellyroll 

pan. Wrap garlic cloves in aluminum foil, and place on jelly-roll 

pan with cauliflower. 

2. Bake at 425° for 30 to 40 minutes or until cauliflower is golden 

brown, tossing cauliflower every 15 minutes.

3. Transfer cauliflower to a large Dutch oven. Unwrap garlic, and cool 5 

minutes. Peel garlic, and add to cauliflower. Add stock, and bring to a 

simmer over medium heat; simmer, stirring occasionally, 5 minutes. 

Let mixture cool 10 minutes. 

4. Process cauliflower mixture, in batches, in a blender until smooth, 

stopping to scrape down sides as needed. 

5. Return cauliflower mixture to Dutch oven; stir in milk, cheese, and 

remaining 1 tsp. salt. Cook over low heat, stirring occasionally, 2 to 3 

minutes or until thoroughly heated. Add pepper to taste.

Bean Burger 

INGREDIENTS 

2 cans (15.5 ounces each) black, white, or pinto beans or black-eyed 

peas 

1 cup dried breadcrumbs 

2 large eggs, lightly beaten 

1 teaspoon coarsely ground black pepper 

1/2 teaspoon garlic powder 

Extra Flavorings (see Burger options) 

6 good-quality hamburger buns 

DIRECTIONS 

1. Drain 1 can of beans, reserving the liquid, and mash the beans in a 

medium bowl. 

2. Drain the second can, add to the bowl with the breadcrumbs, eggs, 

pepper, and garlic powder. 

3. Stir in Extra Flavorings if using. If necessary, add a little of the bean 

liquid until the mixture holds together but is not wet. 

4. Divide into 6 equal portions and shape into 4-inch patties. 

5. Warm the buns in a 300 degree F oven for about 5 minutes. 

6. Meanwhile, heat % cup olive or canola oil in a large (12-inch) skillet

over medium-high heat. 

7. Add the patties and cook, turning only once, until a crisp brown crust 

forms on both sides, about 6 minutes total. 

8. If you’ve chosen a burger that gets topped with cheese, add it now. 

Cover the skillet, turn the heat to low, and let the burgers continue to 

cook until the cheese melts. Top the burgers as desired

Frittata with low fat cheese 

INGREDIENTS 

8 eggs 

2 tablespoons finely chopped fresh oregano 


1/4 teaspoon freshly ground pepper 


1 cup sliced red bell pepper 

1 bunch scallions, trimmed and sliced 

1/2 cup crumbled goat cheese 

DIRECTIONS 

1. Position rack in upper third of oven; preheat broiler. 

2. Whisk eggs, oregano, salt and pepper in a medium bowl. Heat oil in a 

large, ovenproof, nonstick skillet over medium heat. Add bell pepper 

and scallions and cook, stirring constantly, until the scallions are just 

wilted, 30 seconds to 1 minute. 

3. Pour the egg mixture over the vegetables and cook, lifting the edges of 

the frittata to allow the uncooked egg to flow underneath, until the 

bottom is light golden, 2 to 3 minutes. Dot the top of the frittata with

cheese, transfer the pan to the oven and broil until puffy and lightly 

golden on top, 2 to 3 minutes. Let rest for about 3 minutes before 

serving. Serve hot or cold!

Polenta lasagna 

INGREDIENTS 

1 (26-ounce) jar marinara sauce, divided 

1 teaspoon olive oil 

1 cup finely chopped onion 

1/2 cup chopped red bell pepper 

1 cup meatless fat-free sausage, crumbled (such as Lightlife Gimme 

Lean) 

1 cup chopped mushrooms 

1/2 cup chopped zucchini 


1 (16-ounce) tube of polenta, cut into 18 slices 

1/2 cup (2 ounces) preshredded part-skim mozzarella cheese 

DIRECTIONS 


2. Spoon 1/2 cup marinara sauce into an 8-inch square baking dish to 

cover bottom, and set aside. 

3. Heat oil in a large nonstick skillet over medium-high heat. Add onion 

and bell pepper; sauté 4 minutes or until tender. Stir in sausage; cook 2 

minutes. Add mushrooms, zucchini, and garlic; sauté 2 minutes or

until mushrooms are tender, stirring frequently. Add remaining 

marinara sauce; reduce heat, and simmer 10 minutes. 

4. Arrange 9 polenta slices over marinara in baking dish, and top evenly 

with half of vegetable mixture. Sprinkle 1/4 cup of cheese over 

vegetable mixture; arrange remaining polenta over cheese. Top polenta 

with the remaining vegetable mixture, and sprinkle with remaining 1/4 

cup cheese. 

5. Cover and bake at 350° for 30 minutes. Uncover and bake an 

additional 15 minutes or until bubbly. Let stand 5 minutes before 

serving.

Lentil burger 

INGREDIENTS 

1 large clove garlic, peeled 

1/4 teaspoon kosher salt 

1/2 cup walnuts, toasted (see Tips) 

2 slices whole-wheat sandwich bread, crusts removed, torn into pieces 

1 tablespoon chopped fresh marjoram or 1 teaspoon dried 


1 1/2 cups cooked or canned (rinsed) lentils (see Tips) 

2 teaspoons Worcestershire sauce, vegetarian or regular 

3 teaspoons canola oil, divided 

4 whole-wheat hamburger buns, toasted 

4 pieces leaf lettuce 

4 slices tomato or jarred roasted red pepper 

4 thin slices red onion 

DIRECTIONS 

1. Coarsely chop garlic; sprinkle with salt and mash to a paste with the 

side of the knife. Coarsely chop walnuts in a food processor. 

2. Add bread, marjoram, pepper and the garlic paste; process until coarse

crumbs form. 

3. Add lentils and Worcestershire; process until the mixture just comes 

together in a mass. Form into four 3-inch patties (about 1/3 cup each). 

4. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. 

Cook the patties until browned on the bottom, 2 to 4 minutes. 

5. Carefully turn over; reduce heat to medium-low. Drizzle the remaining 

1 teaspoon oil around the burgers and cook until browned on the other 

side and heated through, 4 to 6 minutes more. 

6. Serve on buns with lettuce, tomato (or red pepper) and onion.

Lentil meatloaf 

INGREDIENTS 

Loaf 

1 cup dry lentils (use green/brown) 

2 1/2 cups water or vegetable broth 

3 tablespoons flaxseed meal (ground flaxseeds) 

1/3 cup water (6 tablespoons) 

2 tablespoons olive oil for sauteing or steam saute using 1/4 cup water 


1 small onion, finely diced 

1 small red bell pepper, finely diced 

1 carrot, finely diced or grated 

1 celery stalk, finely diced 

3/4 cup oats (I used GF oats) 

1/2 cup oat flour or finely ground oats (any flour of choice will work 

here too) 

1 heaping teaspoon dried thyme 

1/2 heaping teaspoon cumin 

1/2 teaspoon each garlic powder & onion powder…for good measure!

1/4 – 1/2 teaspoon ground chipotle pepper, optional 

cracked pepper & sea salt to taste 

Glaze 

3 tablespoons organic ketchup 


1 tablespoon pure maple syrup 

DIRECTIONS 

1. Rinse lentils. In large pot add 2 1/2 cups water with lentils. Bring to a 

boil, reduce heat, cover and simmer for about 40 minutes, stirring 

occasionally. It’s ok if they get mushy, we are going to roughly puree 

3/4 of the mixture when cooled. Once done, remove lid and set aside 

to cool (do not drain), they will thicken a bit upon standing, about 15 

minutes is good. 


3. In small bowl combine flaxseed meal and 1/3 cup water, set aside for 

at least 10 minutes, preferably in the refrigerator. This will act as a 

binder and will thicken nicely upon sitting. 

4. Prepare vegetables. In saute pan heat oil or water over medium heat. 

Saute garlic, onion, bell pepper, carrots and celery for about 5 minutes. 

Add spices mixing well to incorporate. Set aside to cool. 

5. Using an immersion blender or food processor, blend 3/4 of the lentil 

mixture. For me this was an important part, I tried it other ways and 

this worked to help as a binder. If using an immersion blender, tilt 

your pot slightly to the side for easier blending. Alternately, you can 

mash the lentils with a potato masher or fork. 

6. Combine sauteed vegetables with the lentils, oats, oat flour and flax 

egg, mix well. Taste, adding salt and pepper as needed, or any other 

herb or spice you might like. Place mixture into a loaf pan lined with 

parchment paper, leaving it overlapping for easy removal later. Press 

down firmly filling in along the edges too. 

7. Prepare your glaze by combining all ingredients in a small bowl, mix 

until incorporated. I recommend making each tablespoon heaping so

you have plenty of this great sauce on top. Spread over top of loaf and 

bake in oven for about 45 – 50 minutes. Let cool a bit before slicing.

Broccoli Souffle 

INGREDIENTS 

3 cups frozen chopped broccoli, thawed and drained 

2 tablespoons butter 

2 tablespoons all-purpose flour 


½ cup milk 

¼ cup grated Parmesan cheese 

DIRECTIONS 

1. In a saucepan over medium heat, cook and stir broccoli and butter 

until the butter is melted. Set 2 tablespoons broccoli aside for topping. 

Add flour and salt to the remaining broccoli; stir until blended. 

Gradually add milk. Bring to a boil; cook and stir for 2 minutes or 

until thickened. Remove from the heat; add cheese, stirring until 

cheese is melted. 

2. In a large bowl, beat egg yolks until thickened and lemon-colored, 

about 5 minutes. Add broccoli mixture and set aside. In a small bowl, 

beat egg whites until stiff peaks form; fold into broccoli mixture. 

3. Pour into an ungreased 1-1/2-qt. deep round baking dish. Bake, 

uncovered, at 350° for 20 minutes. Sprinkle with the reserved 

broccoli. Bake 10 minutes longer or until a knife inserted near the

center comes out clean

Veggie Terrines 

INGREDIENTS 

Kosher salt 

8 large beet greens or ruby Swiss chard 

Butter, softened, for greasing mold 

4 ounces/110 g cauliflower florets 

4 ounces/110 g carrots 

4 ounces/110 g green peas 

1 red pepper 

2 1/4 cups/560 ml heavy cream 

5 eggs 

1 1/2 ounces/40 g/1/3 cup grated Parmesan cheese 


DIRECTIONS 

1. Bring a large pot of water to the boil. Salt it and blanch the beet greens 

for 1 minute. Remove the leaves and immediately rinse under ice-cold 

water to set their color. Gently lay flat on tea towels, and pat dry with 

another tea towel. They should be completely dry. 

2. Line a buttered terrine mold with a piece of parchment. Neatly lay in 

the beet leaves to cover the bottom and sides completely. They should 

dangle over the sides a bit so that they can be folded over the 

completed terrine later.

3. Cook the cauliflower, carrots and peas one at a time in the same pot of 

boiling salted water, until very tender. 

4. Remove them and immediately rinse in ice-cold water to preserve their 

color. Drain well. Roast the pepper until very soft. Peel, seed and cut 

into pieces. 

5. Heat the oven to 350 degrees F/180 degrees C.

Jamaican Rice and Peas 

INGREDIENTS 

1 can (19oz) Kidney beans, including liquid 

1 can (14 oz) Coconut milk 

Water (approx 1-2/3 cups) 

2 cloves Garlic, chopped 

1 Small onion or 2 stalks scallion, chopped 

1 tsp Dried thyme 

1½ to 2 tsp Salt, to taste 

3 tsp margarine (optional) 

1 tsp Black Pepper 

2 cups Long grain rice (rinsed and drained) 

DIRECTIONS 

1. Drain the liquid from the can of beans into a measuring cup and 

add the can of coconut milk and enough water to make four cups of 

liquid 

2. Add liquid, beans, garlic, chopped onion and thyme to large pot 

3. Add salt and black pepper. Bring to a boil. 

4. Add rice and boil on High for 2 minutes. 

5. Turn heat to Low, and cook covered until all water is absorbed (about

15 to 20 min). 

6. Fluff with fork before serving.

Pomegranate Smoothie 

INGREDIENTS 

1/2 cup chilled pomegranate juice 

1/2 cup vanilla low-fat yogurt 

1 cup frozen mixed berries 

DIRECTIONS 

1. Add the juice, yogurt and berries to a blender. Cover and blend until 

pureed

Watermelon-Pineapple-Ginger Juice 

INGREDIENTS: 

1/3 pineapple, cored and skin removed 

2 large watermelon slices 

1 in (2.5 cm) piece of fresh ginger root 

DIRECTIONS: 

1. Cut pineapple away from core and rind. 

2. Wash watermelon well and cut 2 large slices. You can juice the rind as 

well as the flesh of the watermelon. 

3. Wash ginger root and cut a 1 in (2.5 cm) piece to juice. 

4. Place all ingredients into juicer. 

5. Juice. 

6. Pour over ice and enjoy!

Rice with vermicelli 

INGREDIENTS 

4 Tbsp. butter 

½ cup thin vermicelli, broken into small pieces 

1 cup rice, rinsed 

2¼ cups boiling water 

¾ tsp. salt 

¼ tsp. pepper 

¼ tsp. cinnamon 

DIRECTIONS 

1. In a frying pan, melt butter then sauté vermicelli over medium/low 

heat, stirring often, until the pieces just begin to turn golden brown. 

2. Add rice; stir-fry for further 1 minute. Stir in remaining ingredients, 

except cinnamon, then bring to boil. 

3. Cover and cook over low heat for 12 minutes. Turn off heat; stir. Recover 

and allow to cook in own steam for 30 minutes. 

4. Place on a platter, lightly sprinkle with cinnamon and serve as a side 

dish with vegetable stew entrees.

Warm Eggplant and Goat Cheese Sandwiches 

INGREDIENTS 


2 (1/4-inch) vertical slices small eggplant 

Cooking spray 


1/4 teaspoon freshly ground black pepper 

1/4 cup (2 ounces) goat cheese, softened 

2 (1 1/2-ounce) rustic sandwich rolls 

2 (1/4-inch) slices tomato 

1 cup arugula 

DIRECTIONS 


2. Brush oil over eggplant. 

3. Heat a large nonstick skillet coated with cooking spray over mediumhigh 

heat. Add eggplant; cook 5 minutes on each side or until lightly 

browned. Sprinkle with salt and pepper.

4. Spread about 1 tablespoon of goat cheese over cut side of each roll 

half. Place rolls on a baking sheet, cheese sides up; bake at 275° for 8 

to 10 minutes or until thoroughly heated. 

5. Remove from oven; top bottom half of each roll with 1 eggplant slice, 

1 tomato slice, and 1/2 cup arugula. Top sandwiches with top halves of 

rolls.

Tomato crostini 

INGREDIENTS 

1/2 cup chopped plum tomato 

1 tablespoon chopped fresh basil 

1 tablespoon chopped pitted green olives 

1 teaspoon capers 

1/2 teaspoon balsamic vinegar 

1/2 teaspoon olive oil 

1/8 teaspoon sea salt 

Dash of freshly ground black pepper 


4 (1-inch-thick) slices French bread baguette 

Cooking spray 

1 garlic clove, halved 

DIRECTIONS 

1. Preheat oven to 375º. 

2. Combine first 9 ingredients. 

3. Lightly coat both sides of bread slices with cooking spray; arrange

ead slices in a single layer on a baking sheet. Bake at 375º for 4 

minutes on each side or until lightly toasted. 

4. Rub 1 side of bread slices with halved garlic; top evenly with tomato 

mixture.

Lemon and sage roasted chicken 

INGREDIENTS 

2 lemons, thinly sliced 

6 fresh sage leaves 

1 (6-pound) chicken 

3 teaspoons olive oil, divided 

3/4 pound parsnips, peeled and trimmed 

3/4 pound carrots, peeled and trimmed 

1/2 pound turnips, peeled and trimmed 

1 pound fingerling potatoes, halved 

2 tablespoons chopped fresh thyme 

DIRECTIONS 

1. Preheat oven to 425°. Place 6 lemon slices and sage leaves under skin 

of chicken. Put remaining lemon into cavity. Tie legs together with 

twine, and tuck wings under. Brush 1 teaspoon oil over chicken. Place 

chicken in roasting pan; roast in lower third of oven for 1 hour 15 

minutes or until an instant-read thermometer registers 165°. Transfer

chicken to a cutting board; let rest for 15 minutes. 

2. Meanwhile, cut root vegetables into matchsticks. Toss with potatoes in 

a baking pan with remaining oil and thyme. Roast, stirring 

occasionally, for 45 minutes or until tender. 

3. Remove skin from chicken. Discard lemons from cavity. Slice enough 

chicken to serve 4 (such as breasts), and serve with half of vegetables.

Orange and Duck Confit Salad 

INGREDIENTS 

1 tablespoon sherry vinegar 

4 blood oranges, divided (3 sectioned, about 1 cup; 1 juiced, about 1/4 

cup) 


1 tablespoon olive oil 


1/4 teaspoon pepper 

1 small duck confit leg (5-6 ounces), shredded, skin, fat, and bones 

discarded (about 3/4 cup) 

6 cups mixed winter salad greens (such as romaine, escarole, and 

spinach) 

1/4 cup skinned chopped hazelnuts, toasted 

DIRECTIONS

1. In a small bowl, combine vinegar, orange juice, mustard, and oil, 

whisking well. Whisk in salt and pepper. 

2. In a large bowl, combine shredded duck, salad greens, hazelnuts, and 

orange sections. Drizzle with vinaigrette; serve.

Zucchini Spaghetti 

INGREDIENTS 

3 Zucchini (cut to resemble spaghetti) 

1 1/2 cup Arugula 

1 1/2 cups Basil Leaves 

1/3 cup Walnuts 

2 Garlic Cloves (smashed) 

1/2 cup Grated Parmesan Cheese 

Olive Oil 

Salt 

Freshly Cracked Black Pepper 

Coarse Homemade Breadcrumbs (toasted, to garnish) 

DIRECTIONS 

1. Place the Arugula, Basil, Walnuts, Garlic and Cheese in a food 

processor and begin pulse. Slowly drizzle in Olive Oil and pulse until 

the mixture resembles a coarse paste. Season with Salt and Pepper to 

taste. 

2. Heat a large skillet over medium-high with a few tablespoons of Olive

Oil. Add the Zucchini and toss to coat in Oil. 

3. Add a few tablespoons of Pesto and toss with the Zucchini. Once the 

Zucchini begins to take on color, transfer to a platter and top with the 

toasted Breadcrumbs to taste. 

4. Serve warm or room temperature. 

5. You may cut the Zucchini with a spiralizer, a mandolin fitted with a 

julienne attachment, or shaved thinly with a peeler.

Rosemary roasted potatoes 

INGREDIENTS 

1 1/2 pounds small red or white-skinned potatoes (or a mixture) 

1/8 cup good olive oil 



1 tablespoons minced garlic (3 cloves) 

2 tablespoons minced fresh rosemary leaves 

DIRECTIONS 

1. Preheat the oven to 400 degrees F. 

2. Cut the potatoes in half or quarters and place in a bowl with the olive 

oil, salt, pepper, garlic and rosemary; toss until the potatoes are well 

coated. Dump the potatoes on a baking sheet and spread out into 1 

layer; roast in the oven for at least 1 hour, or until browned and crisp. 

Flip twice with a spatula during cooking to ensure even browning. 

3. Remove the potatoes from the oven, season to taste, and serve.

Vanilla bean pudding 

INGREDIENTS 

2 1/2 cups 2% reduced-fat milk 

1 vanilla bean, split lengthwise 

3/4 cup sugar 

3 tablespoons cornstarch 


1/4 cup half-and-half 

2 large egg yolks 

4 teaspoons butter 

DIRECTIONS 

1. Place milk in a medium, heavy saucepan. Scrape seeds from vanilla 

bean; add seeds and bean to milk. Bring to a boil. 

2. Combine sugar, cornstarch, and salt in a large bowl, stirring well. 

Combine half-and-half and egg yolks, stirring well. Stir egg yolk

mixture into sugar mixture. Gradually add half of hot milk to sugar 

mixture, stirring constantly with a whisk. Return hot milk mixture to 

pan; bring to a boil. Cook 1 minute, stirring constantly with a whisk. 

Remove from heat. Add butter, stirring until melted. Remove vanilla 

bean; discard. 

3. Spoon pudding into a bowl. Place bowl in a large ice-filled bowl for 

15 minutes or until pudding cools, stirring occasionally. Cover surface 

of pudding with plastic wrap; chill.

Peaches with berry sauce 

INGREDIENTS 

1 cup fresh berries (blackberries, raspberries, strawberries, or a 

combination) 

2 tablespoons honey 

1 tablespoon fresh lemon juice 

1 tablespoon Grand Marnier (optional) 

2 peaches, pitted and sliced $ 

2 cups vanilla low-fat ice cream 

DIRECTIONS 

1. Combine the berries, honey, lemon juice, and Grand Marnier (if using) 

in a blender. Puree until smooth. Strain through a fine sieve into bowl; 

discard seeds and set aside. 

2. Place 4 peach slices in each of 4 dessert bowls, and add 1/2 cup ice 

cream to each; drizzle with berry sauce.

Raspberry tarts 

INGREDIENTS 

1 cup/250 ml milk 

1/2 vanilla bean, halved lengthwise and seeds scraped 

3 egg yolks 

1/4 cup/55 g sugar 


1 tablespoon framboise (raspberry liqueur) 

1/4 cup/60 ml heavy cream 

1 pound/450 g fresh raspberries 

1 (9-inch/23 cm) prepared baked cookie crust 

DIRECTIONS 

1. Put the milk in a saucepan. Split the vanilla bean, scraping the seeds 

into the milk, then drop in the pot. Heat to a simmer, remove from 

heat, cover, and set to infuse 10 minutes. 

2. In bowl using an electric mixer, beat the yolks with the sugar until 

pale. Beat in the flour. Pull the vanilla bean from the milk and whisk 

the milk gradually into the egg mixture. Pour back into the saucepan, 

bring to a boil, and cook 1 minute. Remove from the heat and stir in 

the framboise. Strain into a bowl, cover with plastic wrap, and set 

aside to cool. When chilled, whip the cream and gently fold it in.

3. Spread the pastry cream evenly in the base of the prepared cookie 

crust. Arrange the berries neatly over top.

Pumpkin pancakes 

INGREDIENTS 

1 1⁄4 cups all-purpose flour 

2 tablespoons sugar 


1⁄2 teaspoon cinnamon 

1⁄2 teaspoon ginger 

1⁄2 teaspoon nutmeg 

1⁄2 teaspoon salt 

1 pinch clove 

1 cup 1% low-fat milk (can be any kind) 

6 tablespoons canned pumpkin puree 

2 tablespoons melted butter 

1 egg 

DIRECTIONS 

1. Whisk flour, sugar, baking powder, spices and salt in a bowl. 

2. In a separate bowl whisk together milk, pumpkin, melted butter, and 

egg. 

3. Fold mixture into dry ingredients. 

4. Spray or grease a skillet and heat over medium heat: pour in 1/4 cup 

batter for each pancake.

5. Cook pancakes about 3 minutes per side. Serve with butter and syrup. 

6. Makes about six 6-inch pancakes.

Cornflakes, Low-Fat Milk and berries 

INGREDIENTS 

2 cups cornflakes 

1 cup 1% low-fat milk 

1 cup berries, fresh or frozen, thawed 

DIRECTIONS 

1. Place cornflakes in a small bowl. Top with milk and berries.

Balsamic chicken 

INGREDIENTS 

4 boneless skinless chicken breast halves (see note in intro) 

2 teaspoons lemon-pepper seasoning 

1 1⁄2 teaspoons extra virgin olive oil 

1⁄3 cup balsamic vinegar 

1⁄4 cup chicken broth 


4 teaspoons butter 

parsley sprig 

cherry tomatoes 

DIRECTIONS 

1. On a hard surface with meat mallet, lightly pound chicken to 1/4-inch. 

To minimize the mess, place the breasts/tenders in a zipper-lock bag 

(unsealed) before pounding (if doing so, ONLY use a flat-surface 

mallet — not one with ridges). 

2. Sprinkle lemon-pepper seasoning evenly on both sides of chicken. 

Press to adhere. 

3. In a large frying pan, pour oil and heat to medium temperature.

4. Add chicken breasts and cook, turning once, about 7 minutes or until 

fork can be inserted in chicken with ease. If substituting tenders, cook 

approximately 2-3 minutes per side, or until done. 

5. Remove chicken to warm serving platter (keep warm). In medium 

bowl, mix together vinegar, broth and garlic; add to frying pan. Cook 

over medium-high heat (scraping up brown meat bits) about 2-4 

minutes or until mixture is reduced and syrupy. 

6. Add butter; stir to melt. 

7. Place chicken on serving dish and spoon sauce over chicken. 

8. Garnish with parsley sprigs and cherry tomatoes.


INGREDIENTS 

2 tablespoons canola oil 

1 1/2 cups chopped yellow onions 

1 cup chopped red bell peppers 

2 tablespoons minced garlic 

2 to 3 serrano peppers, stemmed, seeded, and minced, depending 

upon taste 

1 medium zucchini, stem ends trimmed and cut into small dice 

2 cups fresh corn kernels (about 3 ears) 

1 1/2 pounds portobello mushrooms (about 5 large), stemmed, wiped 

clean and cubed 

2 tablespoons chili powder 

1 tablespooon ground cumin 

1 1/4 teaspoons salt 

1/4 teaspoon cayenne 

4 large tomatoes, peeled, seeded and chopped 

3 cups cooked black beans, or canned beans, rinsed and drained 

1 (15-ounce) can tomato sauce 

1 cup vegetable stock, or water

1/4 cup chopped fresh cilantro leaves 

Cooked brown rice, accompaniment 

Sour cream or strained plain yogurt, garnish 

Diced avocado, garnish 

Essence, recipe follows, garnish 

Chopped green onions, garnish Emeril’s ESSENCE Creole Seasoning 

(also referred to as Bayou Blast): 

2 1/2 tablespoons paprika 

2 tablespoons salt 

2 tablespoons garlic powder 

1 tablespoon black pepper 

1 tablespoon onion powder 

1 tablespoon cayenne pepper 

1 tablespoon dried oregano 

1 tablespoon dried thyme 

DIRECTIONS 

1. In a large, heavy pot, heat the oil over medium-high heat. Add the 

onions, bell peppers, garlic, and serrano peppers, and cook, stirring, 

until soft, about 3 minutes. Add the zucchini, corn, and mushrooms, 

and cook, stirring, until soft and the vegetables give off their liquid 

and start to brown around the edges, about 6 minutes. Add the chili 

powder, cumin, salt and cayenne, and cook, stirring, until fragrant, 

about 30 seconds. Add the tomatoes and stir well. Add the beans, 

tomato sauce, and vegetable stock, stir well, and bring to a boil. 

Reduce the heat to medium-low and simmer, stirring occasionally, for 


2. Remove from the heat and stir in the cilantro. Adjust the seasoning, to 

taste. 

3. To serve, place 1/4 cup of brown rice in the bottom of each bowl. 

Ladle the chili into the bowls over the rice. Top each serving with a 

dollop of sour cream and spoonful of avocado. Sprinkle with Essence

and green onions and serve.

Salsa chicken burritos 

INGREDIENTS 

2 (4 ounce) boneless skinless chicken breast halves 

1 (4 ounce) can tomato sauce 

1⁄4 cup salsa 

1 (1 1/4 ounce) package taco seasoning mix 



1 teaspoon chili powder 

hot sauce 

DIRECTIONS 

1. Place chicken breasts and tomato sauce in a medium saucepan over 

medium high heat. Bring to a boil, then add the salsa, seasoning, 

cumin, garlic and chili powder. Let simmer for 15 minutes. 

2. With a fork, start pulling the chicken meat apart into thin strings. 

Keep cooking pulled chicken meat and sauce, covered, for another 5 

to 10 minutes. Add hot sauce to taste and stir together (Note: You 

may need to add a bit of water if the mixture is cooked too high and 

gets too thick.).

Lemon dill salmon 

INGREDIENTS 

4 (6-oz.) salmon fillets 



8 fresh dill sprigs 

4 lemon slices, halved 

DIRECTIONS 

1. Preheat oven to 425º. Place salmon fillets on a lightly greased rack on 

an aluminum foil-lined jelly-roll pan; sprinkle with salt and pepper. 

Place 2 dill sprigs and 2 lemon halves on each fillet. 

2. Bake at 425° for 15 to 20 minutes or just until fish flakes with a fork.

Potato frittata 

INGREDIENTS 

3 large red potatoes, peeled and cut into 1/2-inch cubes 

1 cup diced onion 

Salt and freshly ground black pepper 

4 to 5 tablespoons olive oil, or to taste 

6 large eggs 

2 to 3 tablespoons freshly grated Locatelli-Romano 

Minced fresh parsley leaves 

DIRECTIONS 

1. Pat dry the potatoes and onions. 

2. In a large, nonstick skillet set over moderate heat, heat 2 tablespoons 

of the oil until hot. Add the potatoes and salt and pepper and cook, 

stirring, for 1 minute. Add the onion and cook, stirring occasionally, 

until golden brown and just tender. Transfer to a plate. 

3. In a bowl, combine the eggs, Locatelli-Romano, and salt and pepper. 

Add the vegetable mixture and gently stir to combine.

4. Add 1 to 2 tablespoons of oil to the skillet and heat it over moderate 

heat until hot. Add the vegetable and egg mixture and cook it over 

moderately low heat until golden brown and set on the underside. 

Invert a plate over the skillet and flip the frittata onto the plate. 

5. Add another tablespoon of oil to the skillet and slide the frittata back 

in, uncooked side down. Cook until completely set. 

6. Transfer to a plate and cut into wedges. Sprinkle with parsley.

Honey mustard chicken 

INGREDIENTS 

1/4 to 1/3 cup smooth Dijon mustard 

1/4 to 1/3 cup honey 

1 Tbsp olive oil 

2-3 pounds chicken thighs (or legs) 

Salt 

2 sprigs rosemary (or a generous sprinkling of dried rosemary) 


DIRECTIONS 

1. Preheat the oven to 350°F. In a medium bowl, whisk together the 

mustard, honey, and olive oil. Add a pinch of salt and taste. Add more 

salt and mustard until you get the flavor where you want it. 

2. Salt the chicken lightly and lay the pieces skin-side up in a shallow 

casserole dish. Spoon the honey mustard sauce over the chicken. 

Place the rosemary sprigs in between the pieces of chicken. 

3. Bake for 45 minutes, or until the thighs read 175° on a meat

thermometer, or the juices run clear when the meat is pierced with a 

knife. Remove the casserole pan from the oven, use a spoon to spoon 

off any excess chicken fat that has rendered during the cooking. 

4. Sprinkle some freshly ground black pepper over the chicken before 

you serve.

Vanilla fruit salad 

INGREDIENTS 

5 cans (20 ounces each) plus 1 can (8 ounces) pineapple chunks 

4 packages (5.1 ounces each) instant vanilla pudding mix 

8 cans (15 ounces each) mandarin oranges, drained 

10 medium red apples, chopped 

DIRECTIONS 

1. Drain pineapple, reserving juice; set pineapple aside. Add enough 

cold water to juice to make 6 cups. 

2. In a very large bowl, whisk juice mixture and pudding mix for 2 

minutes. Let stand for 2 minutes or until soft-set. Stir in the oranges, 

apples and reserved pineapple. Refrigerate until chilled.

Beef stew 

INGREDIENTS 

1/4 cup plus 1 tablespoon all-purpose flour 

2 teaspoons kosher salt, plus more for seasoning 

1 teaspoon freshly ground black pepper, plus more for seasoning 

1 (3-pound) boneless chuck roast 

3 tablespoons vegetable oil 

1 medium yellow onion, large dice 

2 tablespoons tomato paste 

1 cup dry red wine 

4 cups (1 quart) low-sodium beef broth 

2 bay leaves 

4 fresh thyme sprigs 

3 medium carrots 

3 medium celery stalks 

4 medium Yukon Gold potatoes (about 1 1/2 pounds) 

1 cup frozen peas 

DIRECTIONS

1. Place 1/4 cup of the flour and the measured salt and pepper in a large 

bowl and whisk to combine; set aside. Trim the roast of excess fat and 

sinew and cut it into 1- to 1-1/2-inch cubes. Place the meat in the flour 

mixture and toss to coat; set aside. 

2. Heat the oil in a large, heavy-bottomed pot or Dutch oven over 

medium heat until shimmering. Shake off the excess flour from about 

one-third of the meat and add it to the pot. Cook, stirring rarely, until 

browned all over, about 4 to 5 minutes. Remove to a large bowl. 

Repeat with the remaining meat in 2 more batches; set aside. 

3. Add the onion to the pot and season with salt and pepper. Cook, 

stirring occasionally, until softened and just starting to brown, about 5 

minutes. Add the tomato paste, stir to coat the onion, and cook until 

the raw flavor has cooked off, about 1 to 2 minutes. 

4. Sprinkle in the remaining tablespoon of flour and cook, stirring 

occasionally, until the raw flavor has cooked off, about 1 minute. Pour 

in the wine, scrape up any browned bits from the bottom of the pot, 

and cook until the mixture has thickened, about 3 minutes. 

5. Return the meat and any accumulated juices in the bowl to the pot. 

Add the broth, bay leaves, and thyme and stir to combine. Increase the 

heat to high and bring to a boil. Immediately reduce the heat to low 

and simmer uncovered for 1 hour. 

6. Cut the carrots, celery, and potatoes into large dice and add them to the 

pot (peel the carrots and potatoes first, if desired). Stir to combine, 

cover with a tightfitting lid, and simmer, stirring occasionally, until the 

vegetables and meat are knife tender, about 1 hour more. 

7. Remove and discard the bay leaves and thyme stems. Stir in the peas 

and simmer uncovered until warmed through, about 5 minutes. Taste 

and season with salt and pepper as needed.

SAMPLE MEAL PLANS 

FOR MUSCLE BUILDING: 

FLOATING MEAL A: 425 calories, 25 g protein, 25 g carbs, 25 g fat 

Three whole eggs, cooked any style (or) 3 ounces moderate- or high-fat meat, any type 

(or) 3 ounces very lean meat + ¼ cup nuts, any type (or) 1 scoop protein powder + 2 

tablespoons nut butter, any type (or) 1 scoop protein powder + ¼ cup nuts, any type (or) 

1 cup low-fat cottage cheese + 1 tablespoon nut butter, any type 

1 serving of fruit: one large fruit, any type, such as apple, banana, or orange (or) 1½ cups 

fresh fruit (or) ⅓ cup dried fruit (or) two small fruits, such as apricots, figs, tangerines, or 

kiwis 

Fibrous veggies can be added if/as desired; shoot for at least 3 servings total for the day (a 

serving of fibrous veggies is approximately 1 cup). 

FLOATING MEAL B: 544 calories, 48 g protein, 43 g carbs, 20 g fat 

6 ounces very lean to moderate-fat meat (or) 2 scoops protein powder + ⅛ cup nuts (a scant 

handful), any type (or) 2 cups tofu, firm (or) 2 scoops protein powder + 1 tablespoon nut 

butter, any type 

1 cup cooked measurement of any starch, such as rice, pasta, peas, beans, corn, oatmeal, or 

grits (or) 1 cup ready-to-eat dry cereal, any type (or) two slices of bread, any type (or) one 

mid-size potato, any type, roughly 6 to 7 ounces 



FLOATING SNACKS: 924 calories, 57 g protein, 48 g carbs, 56 g fat 

4 ounces very lean meat (or) 1½ scoops protein powder

⅔ cup nuts, any type (or) 4 tablespoons nut butter, any type 

1 serving of full-fat cheese, any type (a serving is one slice, ⅛ cup, or a 1-inch cube). Note: 

Any dairy serving (1 cup milk, ¾ cup yogurt, or 1 ounces cheese) will do here; cheese just 

happens to fit closer to the macro target. Minor deviations are inconsequential. 



kiwis 

FLOATING MEAL C: 702 calories, 86 g protein, 22 g carbs, 30 g fat 

12 ounces very lean to moderate-fat meat 

½ cup cooked measurement of any starch, such as rice, pasta, peas, beans, corn, or oatmeal 

(or) ½ cup dry cereal, any type (or) one slice of bread, any type (or) half a midsize potato, 

any type (or) one small potato, any type, roughly 3 ounces 




Three whole eggs, cooked any style (or) 3 ounces moderate or high-fat meat, any type (or) 

3 ounces very lean meat + ¼ cup nuts, any type (or) 1 scoop protein powder + 2 

tablespoons nut butter, any type (or) 1 scoop protein powder + ¼ cup nuts, any type (or) 1 

cup low-fat cottage cheese + 1 tablespoon nut butter, any type 



kiwis




4 ounces very lean to moderate-fat meat (or) 1½ cups tofu, firm (or) 1½ scoops protein 

powder + ⅛ cup nuts (a scant handful), any type (or) 1½ scoops protein powder + 1 

tablespoon nut butter, any type (or) 1 cup low-fat cottage cheese 

2 cups cooked measurement of any starch, such as rice, pasta, peas, beans, corn, oatmeal, 

or grits (or) 2 cups dry cereal, any type (or) 2 midsize potatoes, 6 to 7 ounces each, any 

type (or) 4 small potatoes, 3 ounces each, any type 




3 ounces very lean meat (or) 1 scoop protein powder (or) 1 cup fat-free Greek yogurt 

⅓ cup nuts, any type (or) 3 tablespoons nut butter, any type 

2 servings low-fat milk and/or yogurt (1 serving = 1 cup milk or ¾ cup yogurt). Note: Any 

dairy will do here; milk and yogurt just happen to fit closer to the macro target. Minor 

deviations are inconsequential. 



kiwis 


6 ounces very lean to moderate-fat meat (or) 2 cups tofu, firm (or) 2 scoops protein 

powder + ⅛ cup nuts (a scant handful), any type (or) 2 scoops protein powder + 1 

tablespoon nut butter, any type 


or grits (or) 2 cups dry cereal, any type (or) two midsize potatoes, 6 to 7 ounces each, any 

type (or) four small potatoes, 3 ounces each, any type 


serving of fibrous veggies is approximately 1 cup).


Three whole eggs, cooked any style (or) 3 ounces very lean to moderate-fat meat, any type 



cup low-fat cottage cheese + 1 tablespoon nut butter, any type 

1 serving of fruit: one large fruit, any type, such as apple, banana, pear, or orange (or) 1½ 

cups fresh fruit (or) ⅓ cup dried fruit (or) two small fruits, such as apricots, figs, dates, 

plums, tangerines, or kiwis 








or grits (or) 2 cups dry cereal, any type (or) two mid-size potatoes, 6 to 7 ounces each, any 





4 ounces very lean meat (or) 1½ scoops protein powder (or) 1 cup low-fat cottage cheese 

1 ounces nuts (slightly less than ¼ cup), any type (or) 2 tablespoon nut butter, any type 

2 servings low-fat milk and/or yogurt (1 serving = 1 cup milk or ¾ cup yogurt). Note: Any 

dairy will do here; milk and yogurt just happen to fit closer to the macro target. Minor 

deviations are inconsequential. 



kiwis 


6 ounces very lean to moderate-fat meat (or) 2 cups tofu, firm (or) 2 scoops protein



2½ cups cooked measurement of any starch, such as rice, pasta, peas, beans, corn, oatmeal, 

or grits (or) 2½ cups dry cereal, any type (or) two and one half midsize potatoes, 6 to 7 

ounces each, any type (or) five small potatoes, 3 ounces each, any type 




Three whole eggs, cooked any style (or) 3 ounces very lean to moderate-fat meat, any type 



cup low-fat cottage cheese + 1 tablespoon nut butter, any type


or grits (or) 1 cup ready-to-eat dry cereal, any type (or) two slices of bread, any type (or) 

one mid size potato, any type, roughly 6 to 7 ounces 



kiwis 




4 ounces very lean to moderate-fat meat (or) 1½ cups tofu, firm (or) 1½ scoops protein 

powder + ⅛ cup nuts (a scant handful), any type (or) 1½ scoops protein powder + 1 

tablespoon nut butter, any type (or) 1 cup low-fat cottage cheese 


or grits (or) 2 cups dry cereal, any type (or) two mid size potatoes, 6 to 7 ounces each, any 




FLOATING SNACKS: 1,120 calories, 46 g protein, 117 g carbs, 32 g fat 


or grits (or) 2 cups dry cereal, any type (or) two mid size potatoes, 6 to 7 ounces each, any 


¼ cup nuts, any type (or) 2 tablespoon nut butter, any type 

2 servings low-fat milk and/or yogurt (1 dairy serving = 1 cup milk or ¾ cup yogurt or 1 

ounces cheese). Note: Any dairy will do here; milk and yogurt just happen to fit closer to 

the macro target. Minor deviations are inconsequential. 

2 servings of fruit (1 serving = one large fruit), any type, such as apple, banana, or orange 

(or) 1½ cups fresh fruit (or) ⅓ cup dried fruit (or) two small fruits, such as apricots, figs, 

tangerines, or kiwis 






or grits (or) 3 cups dry cereal, any type (or) three mid size potatoes, 6 to 7 ounces each, 

any type (or) six small potatoes, 3 ounces each, any type 


serving of fibrous veggies is approximately 1 cup).

Diet plans for weight loss (

You’ve already completed 4 weeks on Plan A. 

You have less than 20 pounds of fat to lose. 

You want to drop less than 4 inches from your waist. 

You want to boost the impact of your workout on muscle growth but 

emphasize fat burning at all other times. 

What to do: Implement each Time Zone as directed and follow the guidelines 

for each, provided. 

The Fat-Burning Time Zone: Every day of the week, except 1 hour 

before your workout and 1 hour after your workout. 

The Reloading Time Zone: Not implemented. 

The Muscle-Building Time Zone: Between 1 hour before each workout 

until 1 hour after, adhere to the Protein + Carbohydrates option. 

PLAN C 

Choose this plan if all of these statements apply to you: 




You want to burn fat at the highest rate possible 6 days a week but would 

like a day in which you can have lots of carbohydrates, without having to 

worry about undoing your efforts or stalling your progress. 



The Fat-Burning Time Zone: Sunday through Friday, except 1 hour 


The Reloading Time Zone: All day Saturday. 


until 1 hour after, adhere to the Protein Only option. 

PLAN D 

Choose this plan if all of these statements apply to you:




You want to ramp up muscle growth, while still burning fat most of the 

time. 



The Fat-Burning Time Zone: Monday through Saturday, except 1 hour 


The Reloading Time Zone: All day Sunday. 


until 1 hour after, adhere to the Protein + Carbohydrates option. 

PLAN E 

Choose this plan if all of these statements apply to you: 




You want to maximize muscle growth, without gaining fat. 



The Fat-Burning Time Zone: From Sunday at 10 a.m. through Friday at 

6 p.m., except 1 hour before your workout and 1 hour after your 

workout. 

The Reloading Time Zone: Friday 6 p.m. through Sunday 10 a.m. 


until 1 hour after, adhere to the Protein + Carbohydrates option.

In the fat burning and reloading time frames 

choose any combination of foods from the 

allowed list: 

THE FAT-BURNING TIME ZONE 

THE NUTRITION TACTICS 

1. Eat any combination of the Fat-Burning Time Zone foods, until you feel 

satisfied, but not stuffed. 

2. Try to consume high-quality protein at every meal. 

3. Don’t fear fat. 

4. Indulge on vegetables. 

5. Avoid sugar and starch. 

HIGH-QUALITY 

PROTEIN 

THE FAT-BURNING TIME ZONE FOODS 

LOW-STARCH VEGETABLES* 

NATURAL FATS 

Beef Artichokes Mushrooms Avocados 

Cheese Asparagus Onions Butter 

Eggs Broccoli Peppers Coconut 

Fish Brussels sprouts Spinach Cream

Pork Cauliflower Tomatoes Nuts and seeds† 

Poultry Celery Turnips Olives, olive oil, and 

canola oil 

Whey and casein 

protein 

Cucumbers Zucchini Sour cream 

*These are just a few common examples of low-starch vegetables. Includes 

almost all vegetables except potatoes, carrots, and corn. 

†Limit nuts and seeds to two servings a day. 

THE RELOADING TIME ZONE 

THE NUTRITION TACTICS 

1. Eat any combination of the Reloading Time Zone foods until you feel 

satisfied, but not stuffed. 

2. Try to eat high-quality protein at every meal and every 3 hours. 

3. Consume nutrient-dense carbohydrates or fruit at each meal. 

4. Go easy on extra fats, such as nuts, seeds, and butter. 

5. Avoid added sugar and refined grains, such as white bread; opt for 100 

percent whole grain products instead. 

HIGH-QUALITY 

PROTEIN 

THE RELOADING TIME ZONE FOODS 

FRUITS AND 

VEGETABLES* 

Beef Asparagus Apples Beans 

Cheese Broccoli Bananas Bread 

Eggs and egg whites Carrots Berries Cereal 

Fish Corn Grapes Flour 

Kefir Onions Melon Oats 

Milk Peppers Oranges Pasta 

Pork Potatoes Peaches Quinoa 

Poultry Spinach Pears Rice 

Yogurt Tomatoes Pineapple Tortillas 

NUTRIENT-DENSE 

CARBOHYDRATES 

*These are just a few common examples of fruits and vegetables; just about any type of produce 

imaginable is acceptable.

THE MUSCLE-BUILDING TIME ZONE 

THE NUTRITION TACTICS: PROTEIN ONLY 

(Plans A and C) 

Prepare a protein shake (made with water that provides at least 40 grams of 

whey and/or casein protein. When choosing a product, look for one that 

contains only small amounts of carbs and fat. 

Drink half of the beverage 30 to 45 minutes before your workout; drink 

the other half immediately after your workout. 

Eat a Fat-Burning Time Zone meal or snack that contains high-quality 

protein within 30 minutes to 1 hour after your training session. (Your 

snack could be another 20- to 40-gram protein shake.) 

For more options, refer to the complete Muscle-Building Time Zone 

guidelines in Chapter 7. 

THE NUTRITION TACTICS: PROTEIN + CARBOHYDRATES 

(Plans B, D, and E) 

Prepare a protein shake (made with water or milk that provides at least 40 

grams of whey and/or casein protein and 40 to 80 grams of carbohydrates. 

When choosing a product, look for one that contains little or no fat. As a good 

alternative, opt for a 16-ounce carton of low-fat chocolate milk or low-fat, 

fruit-flavored kefir. 

Drink half of the beverage 30 minutes before your workout; drink the 

other half immediately after your workout. 

Eat a Fat-Burning Time Zone meal or snack that contains high-quality 

protein within 30 minutes to 1 hour after your training session. (Keep in 

mind, your Fat-Burning Time Zone snack could be another 20- to 40- 

gram protein shake, made without the carbs.) 

THE DRINK LIST 

THE NUTRITION TACTICS

With the exception of alcohol, consume as much of these beverages as you 

want. For water, try to drink 8 to 12 ounces for every 2 hours that you’re 

awake. 

Approved Beverages 

Water 

Coffee 

Any type of unsweetened tea 

No-calorie beverages 

Alcohol: up to two drinks per day

Diet Meal Plans for Slow Fat Burners 

(1200-1600kcal) 

SLOW BREAKFAST LUNCH SNACK DINNER 

Day 1 1 cup oatmeal Low-Fat Low-Carb 1 cup mixed berries Grilled Salmon with Golden 

with % apple and Turkey Wrap with with 1 sugar-free Beet Couscous with 

2 scrambled egg whites Grilled Veggie Salad nonfat yogurt 1 cup sauteed spinach 

Day 2 1 1 /2 cups high-fiber Tuna salad made with 10 raw almonds, Ginger-Lime Swordfish, 

cereal (Raisin Bran, low-cal mayonnaise, 1 apple steamed spinach, 

Shredded Wheat, etc.) 1 slice low-sodium Roasted Carrots 

with % cup nonfat 

sprouted-grain toast 

milk,% cup blueberries 

(Ezekiel brand preferred) 

Day 3 Egg White Veggie Scramble, Tabbouleh salad with 

1 /2 banana, Grilled Tilapia Taco with 

1 piece low-sodium 1 whole-grain pita 10 raw cashews 15 low-sodium 

sprouted-grain toast, w i th 2 tablespoons hummus baked tortilla chips 

1 sliced tomato 

Day 4 1 cup mixed berries with Chicken-Apple Crunch Salad 1 apple with 1 tablespoon Apple and Horseradish- 

1 cup nonfat organic yogurt natural peanut butter Glazed Salmon, 

roasted Brussels sprouts, 

1 /2 cup wild rice 

Day 5 1 packet Altuna Melt 3 Wasa crackers with Spicy Paella with 

Quaker Weight Control 1 tablespoon Sugar-Free Chile, Lime, and Cilantro 

Instant Oatmeal 

Smucker's jam 

Day 6 1 1 /2 cups high-fiber Balsamic-Glazed Chicken and 1 cup fresh fruit salad Grilled Salmon with 

cereal (Raisin Bran, Bell Pepper Sandwich Golden Beet Couscous 

Shredded Wheat, etc.) 

with % cup nonfat 

milk, 1 /4 cup blueberries 

Day 7 1 cup nonfat cottage cheese, Tuna and Green Bean 1 apple, Chicken Breasts with 

1/z cantaloupe Pasta Salad 10 raw peanuts Wild Rice and Fig Pilaf


Day 8 1 packet Jamaican Jerk Turkey 1 organic fig bar Grilled Tilapia Tacos with 

Quaker Weight Control Burgers with 15 low-sodium 

Instant Oatmeal Papaya-Mango Salsa baked tortilla chips 

Day 9 1 cup whole-grain cereal, Bean and Cheese Burrito 10 grapes (fresh or frozen), Arizona Turkey with 

1 /zcup nonfat milk, 10 raw walnut halves Chipotle Sauce, 

1 /4 cup blueberries 1 baked sweet potato 

Day 10 1 cup mixed berries with Avocado and Grapefruit 1 medium nonfat Apple and Horseradish- 

1 cup nonfat organic yogurt Salad with Mint Dressing frozen yogurt Glazed Salmon with 

Mashed Cauliflower 

Day 11 Egg White Veggie Scramble Tuna salad made with 1 Health Valley Ginger-Lime Swordfish, 

(dry), 1 sliced tomato, low-cal mayonnaise, granola bar Asparagus with 

1 piece low-sodium 1 slice low-sodium Ginger Vinaigrette, 



1 /z cup wild rice 

Day 12 1 cup whole-grain cereal, Bean Salad with Artichokes 4 cups air- Peppered Chicken and 

1/zcup nonfat milk, popped popcorn Shrimp Jambalaya 

% cup blueberries 

Da!:J 13 1 cup mixed berries with Bean and Cheese Burrito 10 baked pita chips Grilled Salmon with 

1 cup nonfat organic yogurt with % cup low-sodium Golden Beet Couscous, 

black bean dip 

1 cup sauteed spinach 

Day 14 1 packet Greek Salad with 15 baked low-sodium Shrimp, Broccoli, and 

Quaker Weight Control Chicken Breast over corn chips with Sun-Dried Tomatoes 

Instant Oatmeal mixed greens low-sodium salsa with Pasta 

Day 15 Breakfast Burrito Tabbouleh salad, 2 low-cal flavored Chicken Scallopini, 

1 whole-grain pita, rice cakes 

1 /z baked spaghetti squash 

2 tablespoons hummus


Day 16 1 cup mixed berries with Chicken-Apple Crunch Salad 10 grapes (fresh or frozen), Cajun Catfish 

1 cup nonfat organic yogurt 10 raw walnut halves 

Day 17 1 cup whole-grain cereal, Altuna Melt 1 flavored rice cake, Chicken Breast with 

1 /z cup nonfat milk, 1 fresh apricot Wild Rice Fig Pilaf 

1 /4 cup blueberries 

Day 18 Egg White Veggie Scramble Tuna salad made with 1 orange, Bombay Curried Shrimp 

(dry), 1 sliced tomato, low-cal mayonnaise, 20 pistachio nuts with Roasted Carrots 

1 piece low-sodium 1 slice low-sodium 




Day 19 1 packet Fruity Tuna Salad 1 apple, Peppered Chicken and 

Quaker Weight Control Pita Sandwich 10 raw almonds Shrimp Jambalaya 


Day 20 1 cup mixed berries with Bean Salad with Artichokes 1 banana Cajun Catfish, 

1 cup nonfat organic yogurt 1 baked sweet potato 

Day 21 Egg White Veggie Scramble Tuna and Green Bean 1 whole-grain pita, Cumin-Crusted Swordfish 

(dry), 1 sliced tomato, Pasta Salad 2 tablespoons hummus with Cucumber-Radish Salsa, 

1 piece low-sodium 

1 /z baked spaghetti squash 


Day 22 1 cup whole-grain cereal, Chicken-Apple Crunch Salad 10 raisins, Arizona Turkey with 

1/zcup nonfat milk, 10 raw cashews Chipotle Sauce, 

% cup blueberries Roasted Carrots 

Day 23 1 cup mixed berries with Jamaican Jerk Turkey Burgers 3 Wasa crackers, Spicy Paella with 

1 cup nonfat organic yogurt with Papaya-Mango Salsa 1 tablespoon sugar-free Chile, Lime, and Cilantro 

Smucker's jam


Day 24 1 packet Avocado and Grapefruit 1 orange, Grilled Salmon with 

Quaker Weight Control Salad with Mint Dressing 20 pistachio nuts Golden Beet Couscous 


Day 25 Jillian's French Toast Tuna and Green Bean 1 banana Chicken Scallopini 

Pasta Salad 

Day 26 1 cup whole-grain cereal, Caesar Chicken Salad 1 whole-grain pita, Shrimp, Broccoli, and 

1/z cup nonfat milk, Sandwich 2 tablespoons hummus Sun-Dried Tomatoes with Pasta 

% cup blueberries 

Day 27 1 cup mixed berries with Caesar Chicken Salad 20 baked low-sodium Spicy Paella with 

1 cup nonfat organic yogurt Sandwich corn chips, ½ cup salsa Chile, Lime, and Cilantro 

Day 28 1 packet Greek Salad with 1 apple, 1 tablespoon Apple and Horseradish- 

Quaker Weight Control Chicken Breast natural peanut butter Glazed Salmon 


Day 29 Jillian's French Toast Tuna salad made with 1 Health Valley granola bar Chicken Breasts with 

low-cal mayonnaise, 

Wild Rice and Fig Pilaf 

1 slice low-sodium 



Day 30 1 cup whole-grain cereal, Low-Fat Low-Carb 4 cups air-popped popcorn Cajun Catfish, 

1/zcup nonfat milk, Turkey Wrap with 1 baked sweet potato 

% cup blueberries Grilled Veggie Salad

THE GROCERY LIST 

BEVERAGES 

Distilled water 

EAS AdvantEdge low-carb shakes 

Flavored water (Le Nature's is a great brand: strawberry-kiwi, mango-peach) 

CONDIMENTS AND SPICES 

Balsamic vinegar 

Carb Options barbecue sauce 

Carb Options ketchup 

Carb Options tomato pasta sauce 

Extra-virgin olive oil 

Fat-free mayo 

French's honey mustard 

Ground cinnamon 

I Can't Believe It's Not Butter spray (original flavor) 

Mrs. Dash 

Pam (olive and canola flavors) 

Smucker's sugar-free jams 

Splenda (granulated and baking types) 

DAIRY 

Carb Conscious low-fat milk 

Dannon Carb Control low-carb low-fat yogurt 

Egg Beaters 

Fat-free Reddi-wip (pink cap, not red) 

Knudsen fat-free sour cream 

Knudsen nonfat cottage cheese

Kraft Singles fat-free American cheese 

Laughing Cow low-fat cheese 

Lifetime fat-free cheddar cheese 

Lifetime fat-free jack cheese 

Low-fat feta cheese 

Low-fat string cheese 

Nonfat or 2 % milk 

Philadelphia fat-free cream cheese 

FRUITS AND VEGETABLES 

Artichokes 

Apples 

Asian pears 

Asparagus 

Blueberries 

Broccoli 

Carrots 

Cauliflower 

Celery 

Cucumbers 

Eggplant 

Garlic 

Grapefruit 

Green beans 

Lettuces ( except iceberg) 

Mushrooms (portobello, shiitake, button) 

Onions 

Oranges 

Peaches 

Pears 

Peppers (bell, red, yellow) 

Pickles

Plums 

Raspberries 

Spaghetti squash 

Spinach 

Strawberries 

Tomatoes (all types) 

Zucchini 

GRAINS, NUTS, AND LEGUMES 

All-Bran low-sodium cereal 

Almonds, walnuts, cashews, pistachios, peanuts, raw (not roasted or salted) 

Black beans, fat-free low-sodium 

Health Valley 8 Grain low-sodium cereal 

Hummus 

Kashi Go-Lean cereal 

La Tortilla Factory tortillas, small size (50 calories per tortilla) 

Peanut butter, fresh-ground 

Quaker Weight Control oatmeal 

Sprouted-grain bread (preferably low-sodium; Ezekiel is my favorite) 

MEAT 

Deli meats: low-sodium ham, low-sodium turkey 

Halibut fillets 

Lean ground turkey 

Low-sodium canned tuna 

MorningStar Farms sausage links 

MorningStar Farms veggie bacon 

Shrimp 

Skinless chicken breasts 

Swordfish steaks 

Tila pia fillets

Tuna steaks 

Turkey bacon (nitrate-free) 

SNACKS 

Popcorn ( air-popped, no added salt or fat) 

Sugar-free Fudgsicles (sugar-free, not "no sugar added") 

Sugar-free Jell-O 

Swiss Miss diet hot chocolate

Diet Meal Plans for Moderate Burners 

(1200-1600kcal) 

BALANCED BREAKFAST LUNCH SNACK DINNER 

DAY 1 1 cup Kashi Go-Lean cereal, Broccoli, Turkey, and Apple, raw cashews Moroccan Chicken with 

112 cup skim milk, Cheese Lavash Wrap Wild Rice 

2 scrambled eggs 

DAY2 1 cup low-fat cottage cheese, Artichoke, Fennel, and 2 whole-grain Wasa crackers, Garlic Salmon and Grilled 

112 teaspoon of both Tomato Salad, 1 tablespoon Fennel, 

cinnamon and Splenda, 1 grilled chicken breast natural peanut butter Mashed Cauliflower 

1 piece whole-grain toast (palm-size) 

DAY3 1 cup Kashi Go-Lean cereal, Roast Beef Philly Wrap 20 raw almonds Curried Swordfish 

112 cup skim milk, with Eggplant 

2 scrambled eggs 

DAY 4 1 cup Kashi Go-Lean cereal, Seared Tuna Salad 20 unsalted Lamb Dijon and 

112 cup skim milk, pistachio nuts Baked Eggplant in 

2 scrambled eggs Roasted Tomato Sauce 

DAY5 Baked Frittata Barbecued Chicken and 1 piece of low-sodium Apricot-Glazed Chicken, 

in Tomato Sauce Black Bean Burritos sprouted-grain bread, 112 baked spaghetti squash 

1 tablespoon natural 

peanut butter 

DAY6 Jillian's Hotcakes Caribbean Seafood Salad 2 whole-grain Wasa crackers, Peppered Swordfish with 

Laughing Cow low-fat cheese Cardamom-Carrot 

Sauce, baked eggplant 

DAY7 1 cup low-fat cottage cheese, Shrimp and Asparagus 2 whole-grain Wasa crackers, Moroccan Chicken with 

112 teaspoon both Salad 1 tablespoon natural Wild Rice 

cinnamon and Splenda, 

peanut butter 

1 piece sprouted-grain toast


DAYS 1 piece low-sodium California Chicken Salad 1 Deviled Egg, 1 plum Tomatillo Shrimp Fajitas, 

sprouted-grain bread, with Avocado and Mango 112 cup low-sodium 

2 tablespoons low-fat black beans 


DAYQ Breakfast in a Bowl Grilled Sirloin Salad 1 low-fat mozzarella Garlic Salmon and 

cheese stick, 1 apricot 

Grilled Fennel 

DAY 10 

1 piece low- Artichoke, Dannon Carb Pacific Rim 

sodium sprouted- Fennel, and Control yogurt Chicken and 

grain bread, Tomato Salad, Pork, 

1 tablespoon 1 grilled steamed 

natural peanut chicken breast asparagus 

butter 

(palm-size) 

DAY 11 Hard-boiled egg whites, Jillian's Reuben 1 piece low-sodium Fancy Fish Sticks and 

low-sodium All-Bran cereal, sprouted-grain bread, Curried Baby Carrots 

skim milk 

2 tablespoons 

low-fat cottage cheese 

DAY 12 1 cup oatmeal, White Bean Salad with 10 raw almonds, Apricot-Glazed Chicken 

2 scrambled egg whites Tuna and Haricots Verts 

1 /2 banana 

DAY 13 2 whole-grain Wasa crackers, Jillian's Reuben 5 slices low-sodium turkey, Lamb Dijon and 

1 tablespoon natural '12 apple Baked Eggplant in 

peanut butter 

Roasted Tomato Sauce 

DAY 14 1 cup low-fat cottage cheese, California Chicken Salad 1 snack-size (4 oz.) Curried Swordfish 

112 teaspoon both with Avocado and Mango low-fat cottage cheese, with Eggplant 


10 strawberries 



DAY 15 Hard-boiled egg whites, Jillian's Special Ceviche, 15 raw cashews Apricot-Glazed Chicken 

low-sodium All-Bran cereal, ½ cup wild rice 

skim milk 

DAY 16 1 cup low-sodium All-Bran Grilled Sirloin Salad, 

1 /2 apple, 1 tablespoon Roasted Striped Bass with 

cereal, '14 cup blueberries, small whole-grain roll natural peanut butter Warm Lentil Salad 

1 cup skim milk 

DAY 17 1 cup low-fat cottage cheese, White Bean Salad with 2 whole-grain Wasa crackers, Tomatillo Shrimp Fajitas 

112 teaspoon both Tuna and Haricots Verts 1 tablespoon natural 


peanut butter 

1 piece sprouted-grain toast 

DAY 18 Dann on Carb Control yogurt Caribbean Seafood Salad 20 raw almonds Spinach and Ricotta Chicken 

with Baked Eggplant 

in Roasted Tomato Sauce 

DAY 19 Breakfast Burrito Seared Tuna Salad 20 unsalted Chicken Soft Tacos with 

pistachio nuts 

Sauteed Onions and Apples 

DAY20 Hard-boiled egg whites, Shrimp and Asparagus 2 cups air-popped popcorn Lamb Dijon and 

low-sodium All-Bran cereal, Salad 5 slices of low-sodium turkey Baked Eggplant in 

skim milk 

Roasted Tomato Sauce, 

112 cup wild rice 

DAY 21 Jillian's Hotcakes California Chicken Salad 2 whole-grain Wasa crackers, Chicken Mole with 

with Avocado and Mango Laughing Cow low-fat cheese Green Beans 

DAY22 1 cup low-fat cottage cheese, Broccoli, Turkey, and 

1 /2 apple, 1 tablespoon Moroccan Chicken with 

112 teaspoon both Cheese Lavash Wrap natural peanut butter Wild Rice 




DAY23 Hard-boiled egg whites, Chicken Fattoosh Salad 1 Deviled Egg, Swordfish Kebabs, 

low-sodium All-Bran 

1 plum 

112 cup wild rice 

cereal, skim milk 

DAY24 1 cup low-sodium All-Bran Shrimp and Asparagus 1 low-fat mozzarella cheese Spinach and Ricotta 

cereal, 'f4 cup blueberries Salad stick, 1 apricot Chicken 

1 cup skim milk 

DAY25 Breakfast Burrito Jillian's Special Ceviche 2 small Dannon Roasted Striped Bass 

Carb Control yogurts 

with Warm Lentil Salad 

DAY26 Breakfast in a Bowl Barbecued Chicken and 1 piece low-sodium Chicken Mole with 

Black Bean Burritos sprouted-grain bread, Green Beans 

2 tablespoons with 'Is cup wild rice 

low-fat cottage cheese 

DAY27 1 cup oatmeal, Roast Beef Philly Wrap 10 raw almonds, Apricot-Glazed Chicken 

2 scrambled egg whites ½ banana with Garlic Broccoli 

DAY28 Dannon Carb Caribbean Seafood Salad 5 slices low-sodium Swordfish Kebabs, 

Control yogurt turkey, 1 apple 112 cup wild rice 

DAY29 1 cup low-fat cottage cheese Seared Tuna Salad 1 snack size (4 oz.) Garlic Salmon and 

with cinnamon and low-fat cottage cheese, Grilled Fennel, 

Splenda, 10 strawberries 1/s cup wild rice 

1 piece sprouted-grain toast 

DAY30 Hard-boiled egg whites, California Chicken Salad Raw cashews Spinach and 

low-sodium All-Bran with Avocado and Mango Ricotta Chicken 

cereal, skim milk


BEVERAGES 



Flavored water (Le Nature's is a great brand: strawberry-kiwi, mango-peach) 






Egg Beaters 


Fat-free mayo 



I Can't Believe It's Not Butter spray (original flavor) 

Mrs. Dash 




DAIRY 


Fat-free Reddi-wip 

Knudsen low-fat cottage cheese 

Knudsen low-fat sour cream 

Kraft Singles fat-free American cheese

Laughing Cow low-fat cheese 

Lifetime fat-free cheddar cheese 

Lifetime fat-free jack cheese 

Low-fat feta cheese 

Low-fat or 2% milk 

Low-fat string cheese 

Philadelphia reduced-fat cream cheese 


Apples 

Artichokes 

Asian pears 

Asparagus 

Blueberries 

Broccoli 

Carrots 

Cauliflower 

Celery 

Cucumbers 

Eggplant 

Garlic 

Grapefruit 

Green beans 



Onions 

Oranges 

Peaches 

Pears 


Pickles 

Plums

Raspberries 

Spaghetti squash 

Spinach 

Strawberries 


Zucchini 


All-Bran low-sodium cereal 

Almonds, walnuts, cashews, pistachios, peanuts, raw (not roasted or salted) 

Black beans, fat-free and low-sodium 

Health Valley 8 Grain low-sodium cereal 

Hummus 

Kashi Go-Lean cereal 

La Tortilla Factory tortillas, small size (50 calories per tortilla) 

Peanut butter, fresh-ground or natural 

Quaker Weight Control oatmeal 

Whole-grain bread (preferably low-sodium; Ezekiel is my favorite) 

MEAT 

Deli meats: low-sodium ham, low-sodium turkey 

Halibut fillets 

Lean ground beef 

Lean ground turkey 


MorningStar Farms sausage links 

MorningStar Farms veggie bacon 

Pork chops 

Salmon fillets 

Shrimp 

Skinless chicken breasts

Steak fillets (lean cuts) 


Tila pia fillets 

Tuna steaks 

Turkey and chicken breakfast sausages 


SNACKS 

Popcorn (air-popped, no added salt or oil) 


Sugar-free Jell-O 


Diet Meal Plans for Fast Burners 

(1200-1600kcal) 

FAST BREAKFAST LUNCH SNACK DINNER 

DAY 1 Mushroom and Bell Pepper % pound cheeseburger, 20 raw almonds 4 ounces Lamb Dijon and 

Omelet with Fontina no bun Asparagus with 

Ginger Vinaigrette 

DAY2 Scrambled Eggs with Grilled Steak and Veggie 20 raw cashews Poached Dill Salmon and 

Smoked Salmon, Spinach, Salad Garlic Broccoli 

and Chives 

DAY3 Hard-boiled egg Spinach Parmesan Roast Beef Roll-ups Peruvian Beef Kebabs 

Mushrooms 

DAY 4 Dannon Carb Grilled Calamari in Low-fat mozzarella stick Chicken Almondine 

Control yogurt 

Lemon-Caper Sauce 

DAY5 Breakfast Burrito Asparagus Walnut Salad Low-fat cottage cheese Pepper Steak and 

Garlic Broccoli 

DAY6 

Breakfast in a Cup 

1 /4 pound cheeseburger, Raw vegetables, Balsamic Salmon with 

no bun 4 tablespoons low-fat Watercress and 

ranch dressing 

Spinach Parmesan Mushrooms 

DAY7 Dannon Carb Crab Louis Salad Celery sticks, Fennel and Black Pepper- 

Control yogurt 1 tablespoon natural Crusted Lamb Chops and 

peanut butter 

Brussels Sprouts with 

Browned Garlic 

DAY8 Scrambled eggs cooked with Scallops in Shiitakes Deviled Eggs Garlic Leg of Lamb and 

very I ittle cooking spray 


DAY9 Dannon Carb Grilled Steak and Veggie Raw vegetables, Shrimp and Scallop Pesto 

Control yogurt Salad 4 tablespoons and Garlic Green Beans 

low-fat ranch dressing 

DAY 10 Mushroom and Bell Pepper Cobb Salad Raw vegetables, hummus Yucatan Chicken and 

Omelet with Fontina 

Garlic Broccoli


DAY 11 Scrambled eggs cooked with Spaghetti Squash Salad Low-fat cottage cheese Asian Pork Medallions 

very I ittle cooking spray 

and Asparagus 

with Ginger Vinaigrette 

DAY 12 Hard-boiled egg Avocado and Shrimp Celery sticks, Braised Pork with Lemon 

Cocktail 1 tablespoon and Sage and 

natural peanut butter 


DAY 13 Jillian's French Toast Flank Steak Wraps Raw vegetables, hummus Spicy Chicken and Okra 

DAY 14 Dannon Carb California Burger Raw vegetables, Garlic Leg of Lamb with 

Control yogurt 4 tablespoons Mashed Cauliflower 


DAY 15 Breakfast Burrito % pound cheeseburger, Marinated Jicama Sticks Chicken Almondine and 

no bun 


DAY 16 Hard-boiled egg Pork Fattoosh Salad Raw vegetables, Shrimp and Scallop Pesto 

(use recipe for 2 tablespoons hummus and Garlic Green Beans 

Chicken Fattoosh Salad 

and substitute pork} 

DAY 17 Dannon Carb Scallops in Shiitakes Celery sticks, Spicy Korean Pork 

Control yogurt 1 tablespoon Barbecue and 

natural peanut butter 

Sesame Broccoli, Red 

Pepper, and Spinach 

DAY 18 Yogurt and Cereal Parfait Cobb Salad 20 raw cashews Braised Pork with Lemon 

and Sage and Asparagus 

with Ginger Vinaigrette 

DAY 19 Scrambled eggs cooked with Spaghetti Squash Salad Celery sticks, Chicken Almondine and 

very I ittle cooking spray 1 tablespoon natural Mashed Cauliflower 

peanut butter 

DAY20 

Jen's Eggs Benedict 

1 /4 pound cheeseburger, 20 raw almonds Fennel and Black Pepperno 

bun 

Crusted Lamb Chops


DAY 21 Mushroom and Bell Pepper Cumin-Coriander Raw vegetables, Pepper Steak and 

Omelet with Fontina Turkey Meatballs 2 tablespoons hummus Garlic Green Beans 

DAY22 Hard-boiled egg Salmon Burger Deluxe Raw vegetables, Asian Pork Medallions 

4 tablespoons and Sesame Broccoli, Red 


Pepper, and Spinach 

DAY23 Yogurt and Cereal Parfait Flank Steak Wraps 10 raw macadamia nuts Shrimp Scampi and 


DAY24 Jillian's French Toast California Burger Low-fat mozzarella stick Tuna Kebabs 

DAY25 Dannon Carb Asparagus Walnut Salad Deviled Eggs Braised Pork with Lemon 

Control yogurt 

and Sage and Brussels Sprouts 

with Browned Garlic 

DAY26 Scrambled eggs cooked with Avocado and Shrimp Raw vegetables, Balsamic Salmon with 

very I ittle cooking spray Cocktail 4 tablespoons Watercress 


DAY27 Dannon Carb Cumin-Coriander Caramelized Cayenne Poached Dill Salmon and 

Control yogurt Turkey Meatballs Almonds Brussels Sprouts with 

Browned Garlic 

DAY28 French Cobb Salad Raw vegetables, Chicken 

Scramble 2 tablespoons Almondine 

hummus 

DAY29 Jen's Eggs % pound Marinated Spicy Chicken 

Benedict cheeseburger, Jicama Sticks and Okra 

no bun 

DAY30 Hard-boiled egg Scallops in Shiitakes Celery sticks, Garlic Leg of Lamb and 

1 tablespoon Mashed Cauliflower 

natural peanut butter


BEVERAGES 



Flavored water (Le Nature's is the brand: strawberry-kiwi, mango-peach) 



Butter 




Carbwell ranch or blue cheese salad dressing 




Low-fat mayo 

Mrs. Dash (variety of flavors) 




DAIRY 

Brie cheese 


Cheddar cheese 

Dannon Carb Control low-carb low-fat yogurt (all flavors available) 

Eggs

Feta cheese 

Gouda cheese 

Knudsen cottage cheese 

Knudsen sour cream 

Milk 

Philadelphia cream cheese 

String cheese 


Artichokes 

Asparagus 

Broccoli 

Carrots 

Cauliflower 

Celery 

Cucumbers 

Eggplant 

Garlic 

Green beans 



Onions 


Pickles 

Spinach 


Zucchini 


Almonds, walnuts, cashews, pistachios, peanuts, macadamias, raw (not 

roasted or salted)

Black beans, low-sodium 

Hummus 

Peanut butter, fresh-ground or natural 

Tortillas, La Tortilla Factory low-carb, small size (50 calories per tortilla) 

Whole-grain bread (preferably low-sodium; Ezekiel is a good brand) 

MEAT 

Deli meats: low-sodium ham, low-sodium turkey, low-sodium roast beef 

Duck 

Ground beef 

Ground turkey 

Lamb 


Nitrate-free Canadian bacon 

Organ meats (pate, liver) 

Pork chops 

Salmon fillets 

Shellfish 

Steak fillets 


Tuna steaks 


Whole free-range chicken 

Wild game (venison, rabbit) 

SNACKS 

Popcorn ( air-popped, no added salt or fat) 


Sugar-free Jell-0 


THE RECIPES 

Breakfast 

Baked Frittata in Tomato Sauce ■ Serves 

6 

Frtftatas make a nice, easy breakfast or handheld snack. They are adaptable too-you can add a spoonful 

of pesto or a few chopped sun-dried tomatoes to the egg mixture. 

Sauce 

cooking spray (olive oil preferred) 

2 cups onion, finely chopped 

2 tablespoons fresh flat-leaf parsley, finely chopped 

2 tablespoons fresh basil, finely chopped 


4 cups plum tomatoes (about 2 1 /2 pounds), peeled, seeded, chopped 

% teaspoon salt 

Frittata 

% cup fresh flat-leaf parsley, finely chopped 

% teaspoon freshly ground black pepper 

2 large eggs 

6 large egg whites 


% cup (1 ounce) grated low-fat Parmesan cheese 

1. To prepare sauce, heat a large nonstick skillet over medium heat. Coat pan with 

cooking spray. Add onion, parsley, basil, and garlic; cook 7 minutes or until 

onion is tender, stirring frequently. Stir in the tomatoes and salt. Cover, reduce 

heat to medium-low, and cook 15 minutes, stirring occasionally. 

2. To prepare frittata, combine parsley, pepper, eggs, and whites, stirring with a 

whisk until well blended. Heat a large nonstick skillet over medium-high heat; 

coat pan with cooking spray. Add half of egg mixture, and cook 2 minutes or 

until bottom is set. Carefully turn frittata over. Cook 1 minute. Place cooked 

frittata on a cutting board. Repeat procedure with remaining egg mixture. 

3. Roll up cooked frittatas, jelly-roll fashion, and cut into %-inch-thick slices. 

Combine the sauce, frittata ribbons, and cheese in a medium bowl, tossing to

coat. Divide the frittata mixture evenly among 6 (6-ounce) ramekins or custard 

cups. Broil 2 minutes or until mixture is thoroughly heated. 


CALORIES 106 FAT 4.5 g PROTEIN 9.7 g SODIUM 234 mg FIBER 2.5 g CARBOHYDRATE 11.6 g 

Breakfast in a Bowl ■ Serves 

4 (serving size is 1 cup) 

This simple and hearty dish will keep your energy and blood sugar stable all morning 

2 cups nonfat, low-carb yogurt 

2 cups nonfat cottage cheese 

4 ounces rolled or steel-cut oats, uncooked 

4 tablespoons slivered almonds 


allspice, to taste (don't use more than 112 teaspoon or the flavor will be too strong) 

Blend all ingredients together and refrigerate overnight. (This will soften the 

oats.) Serve straight from the fridge. 


FAT 4 g PROTEIN 10 g SODIUM 298 mg FIBER 2.8 g CARBOHYDRATE 8 g 

Breakfast in a Cup 

Serves 4 

cooking spray (fat-free or canola preferred) 

% pound loose chorizo sausage (without skin) 

4 slices nitrate-free turkey bacon 

4 eggs 

% cup grated low-fat cheddar cheese 

1. Preheat oven to 350 ° F. Spray a muffin tin with nonstick spray. Line the bottom 

of four muffin cups with sausage pieces to cover and pat down. 

2. Wrap bacon around inside the "wall" of each cup. Crack an egg into each one. 

Bake about 20 minutes, until you see bacon is done.

3. Sprinkle cheese on top of each one and bake until cheese is melted, approximately 

2-3 more minutes. Serve warm. 


CALORIES 177 FAT 11 g PROTEIN 10.5 g SODIUM 234 mg FIBER O g CARBOHYDRATE O g 

Breakfast Burrito 

••• 

Serves 2 (serving size is 1 burrito) 

4 large egg whites (or equivalent egg substitute) 

1 tablespoon 1 0/o low-fat milk 

1 teaspoon chopped fresh cilantro 

dash of coarsely ground black pepper 

cooking spray 

2 tablespoons reduced-fat shredded cheddar cheese, divided in half 

2 (8-inch) La Tortilla Factory low-carb tortillas, heated 

4 tablespoons chopped, seeded tomato, divided in half 

2 tablespoons bottled chunky salsa, divided in half 

1. Whisk the first four ingredients (through pepper) in a medium bowl. 

2. Coat a medium nonstick skillet with cooking spray and place over medium heat. 

Add the egg mixture, and stir with a heatproof rubber spatula to scramble. 

3. Sprinkle 1 tablespoon cheese down the center of one tortilla; top with half the 

scrambled egg, 2 tablespoons tomato, and 1 tablespoon salsa. 

4. Roll up burrito-style (fold bottom up and sides to center). Repeat with remaining 

ingredients. 


CALORIES 139 FAT 5 g PROTEIN 15 g CHOLESTEROL 222 mg SODIUM 467 mg FIBER 1 g CARBOHYDRATE 5 g 

Egg White Veggie Scramble 

Serves 3 

cooking spray, olive oil preferred 

1 cup mixed bell peppers (red, green, and yellow), diced 


6 medium mushrooms, diced

1 cup egg whites 

6 tablespoons low-fat cheddar or Monterey Jack cheese, grated 

Salt and pepper to taste 

1. Coat skillet with nonstick cooking spray and place on medium heat. 

2. Combine and saute all vegetables until tender, around 3 to 4 minutes. 

3. Add eggs and cheese; stir until egg whites are firm. 

4. Add salt and pepper to taste. Serve hot. 


CALORIES 105 FAT 2 g PROTEIN 15 g SODIUM 247 mg FIBER 2 g CARBOHYDRATE 7 g 

French Scramble 

Serves 4 


% cup chopped red bell pepper 

% cup chopped green bell pepper 


½ teaspoon dried thyme 

% to ½ teaspoon ground red pepper 

1 cup fresh diced tomatoes 

4 large eggs, lightly beaten 

1 tablespoon chopped fresh parsley (optional) 

Heat oil in a large nonstick skillet over medium-high heat. Add bell peppers and 

garlic; saute for 5 minutes. Add thyme, red pepper , and tomatoes; cover, reduce 

heat to medium, and cook 7 minutes or until bell peppers are tender. Uncover, 

and cook 1 minute or until liquid almost evaporates. Gently stir in eggs; cover, 

and cook 3 minutes or until set. Garnish with parsley, if desired. Cut into 

wedges and serve warm. 


CALORIES 134 FAT 5.8 g PROTEIN 8.1 g SODIUM 75 mg FIBER 1.4 g CARBOHYDRATE 5.7 g

Jillian's Hotcakes 

■ 

Serves 3 

3 eggs 

% cup low-fat cottage cheese 

% cup whole-wheat flour 

3 tablespoons nonfat sour cream 

3 teaspoons Smucker's sugar-free jam 

Preheat a griddle to 380 ° F or on high, until a drop of water sizzles. Separate 

yolks from egg whites. Beat egg whites until peaks form. Beat egg yolks till 

thick. Add cottage cheese to yolks and beat well. Stir in flour. Fold in egg 

whites. Pour batter onto the griddle, making each hotcake about 5 inches in diameter. 

Cook for 2 minutes on each side. Then remove and dollop 1 tablespoon 

sour cream and 1 teaspoon jam on each hotcake. Serve immediately. 


CALORIES 188 FAT 7 g PROTEIN 22 g SODIUM 322 mg FIBER 3.8 g CARBOHYDRATE 40 g 

Jen's Eggs Benedict 

Serves 2 

1 beef steak tomato 

2 slices low-sodium nitrate-free Canadian bacon 

2 eggs 

4 tablespoons Skinn Hollandaise Sauce (see opposite) 

1. Wash the tomato, and cut off the top and bottom and discard. Slice the remaining 

part of the tomato in half horizontally. 

2. Brown the Canadian bacon in a skillet, and poach the eggs in slightly salted 

water for 5-7 minutes. Place a bacon slice on top of each tomato half. Top with 

a poached egg and two tablespoons of Skinny Hollandaise Sauce. 


CALORIES 185 FAT 11.6 g PROTEIN 18 g SODIUM 532 mg FIBER 1.6 g CARBOHYDRATE 5.7 g

Skinny Hollandaise Sauce 

Serves 2 (1 serving is 2 tablespoons) 

% cup Egg Beaters 

1 tablespoon Smart Start 

1 teaspoon lemon juice 

% teaspoon Dijon mustard 

dash ground pepper 

1. In a 1-cup microwavable liquid measuring cup, combine the Egg Beaters and 

Smart Start. Microwave on low heat for 1 minute, stirring once every 30 seconds. 

2. Stir the lemon juice and mustard into the egg mixture. Microwave on low for 3 

minutes, stirring every 30 seconds. 

3. Stir in the pepper when done. 


CALORIES 50 FAT 4 g PROTEIN 4 g SODIUM 149 mg 

FIBER O g 

CARBOHYDRATE 2 g 

Jillian's French Toast 

... 

Serves 6 

1 egg white 

1 cup half-and-half 

1 tablespoon Splenda, plus more for sprinkling 

1 tablespoon cinnamon, plus more for sprinkling 

% teaspoon nutmeg 

1 teaspoon orange or lemon extract 

3 or 4 drops vanilla extract 


6 slices thick sprouted-grain bread 

cooking spra (canola or olive preferred) 

1. In a wide bowl, beat the egg white with the half-and-half. Add Splenda, cinnamon, 

nutmeg, orange or lemon extract, vanilla extract, and salt. 

2. Dip each slice of bread in the mixture for a minute.

3. Spray skillet with cooking spray, and heat on medium. Cook French toast on both 

sides until brown. Dust with cinnamon and Splenda one last time and serve. 


CALORIES 124 FAT 4 g PROTEIN 2 g SODIUM 198 FIBER 4.8 


Mexican Scramble Serves 4 

You can substitute other kinds of dried chi/es for ancho ch!les in this recipe. 

1 ½ quarts water 

% cup chopped onion 

2 cloves garlic, peeled 

4 dried ancho chiles 

2 skinless, boneless chicken breast halves (1 pound total), rinsed 

softly scrambled eggs 

1 tablespoon finely chopped fresh cilantro 

% cup shredded low-fat manchego or jack cheese 

lime wedges 

1. In a 3- or 4-quart pan over high heat, combine water, onion, and garlic. Rinse 

chiles, break off and discard stems, and add chiles to pan. Cover and bring to a 

boil. Add chicken, cover, and return to a boil. Remove from heat and let stand, 

covered, until chiles are soft and chicken is no longer pink in the center of the 

thickest part (cut to test), 12 to 18 minutes. If chicken is still pink, return it to 

the hot liquid, cover pan, and let steep a few minutes longer. 

2. Remove cooked chicken from liquid, reserving liquid and vegetables. When 

chicken is cool enough to handle, in about 10 minutes, shred meat with your 

hands. 

3. Pour reserved liquid and vegetable mixture into a strainer set over a bowl; put 

the liquid aside, and put the strained vegetables into a blender or food processor. 

Puree until smooth. If you prefer a thinner sauce, add 2 to 3 tablespoons reserved 

liquid to the puree. (You can discard the remaining liquid.) 

4. Arrange eggs, chicken, chile sauce, and cilantro evenly on 4 plates. Garnish 

with cheese and lime wedges. 


CALORIES 358 FAT 24 g PROTEIN 34 g SODIUM 226 mg FIBER 1.9 g CARBOHYDRATE 5 g

■ Oats and Egg White Hot Cereal Serves 

This high-protein breakfast will help your mental focus throughout your morning. 

6 egg whites 

1 teaspoon raw brown sugar 

1 teaspoon canola oil 

1 cup rolled oats, cooked 

2 

Mix all but the oats in a bowl, and whip firmly. Put in microwave for 40 seconds. 

Test if it's warm enough, and microwave 10 more seconds until pleasantly 

warm but not jelled. Stir in oats. Eat warm. 


CALORIES 175 FAT 4.5 g PROTEIN 15 g SODIUM 159 mg FIBER 2 g CARBOHYDRATE 17 g 

Mushroom and Bell Pepper Omelet with Fontina 

Serves 4 (serving size is 1 wedge and 1 tablespoon sour cream) 

1 teaspoon olive oil, divided in half 

cooking spray 

% cup chopped green onions 

% medium green bell pepper, thinly sliced 

2 cups (about 6 ounces) sliced shiitake mushrooms 

% cup chopped, seeded plum tomato 

1/a teaspoon freshly ground black pepper 

2 teaspoons chopped fresh parsley 

8 large eggs 


% teaspoon butter 

% cup (2 ounces) shredded fontina cheese 

% cup reduced-fat sour cream 

1. Heat 1 /2 teaspoon oil in a large nonstick skillet coated with cooking spray over 

medium-high heat. Add green onions; saute 1 minute. Add bell pepper; saute 1 

minute. Add mushrooms; cook 3 minutes, stirring frequently. Stir in tomato 

and black pepper; cook 30 seconds. Remove vegetable mixture from pan; cover 

and keep warm.

2. Place parsley, eggs, and egg whites in a bowl; stir well with a whisk to combine. 

3. Place ½ teaspoon oil and butter in skillet over medium-high heat until butter 

melts. Add egg mixture to pan; cook until edges begin to set (about 2 minutes). 

Slide front edge of a spatula between edge of omelet and pan. Gently lift edge of 

omelet, tilting pan to allow some uncooked egg mixture to come in contact 

with pan. Repeat procedure on opposite edge of omelet. Continue cooking until 

the center is just set (about 7 minutes). 

4. Spoon vegetable mixture evenly over ½ of omelet; top vegetable mixture with 

cheese. 

5. Loosen omelet with spatula; fold in half. Carefully slide omelet onto a serving 

platter. Cut omelet into 4 wedges; top with sour cream. Serve immediately. 



Scrambled Eggs with Smoked Salmon, Spinach, 

and Chive S • Serves 6 (1 serving is 1 12 cup egg mixture over% bagel shell) 


5 large eggs 


3 ounces thinly sliced smoked salmon, diced 

112 cup (4 ounces) fat-free cream cheese 

1 cup chopped fresh spinach 

3 whole-wheat bagels, split, with the dough scooped out 

1 tablespoon chopped chives (optional) 

1. Heat oil in medium nonstick skillet over medium heat. Combine eggs and pepper 

in medium bowl; stir well with whisk. Pour egg mixture into skillet; cook 30 

seconds or until mixture begins to thicken, stirring slowly with a wooden spoon. 

2. Stir in salmon and cream cheese; cook 30 seconds, smashing cream cheese 

lumps with spoon. Add spinach; cook 2 minutes or until spinach wilts and eggs 

are cooked, stirring constantly. Top each bagel shell with 1/2 cup egg mixture. 

Garnish with chives, if desired. 


CALORIES 180 FAT 11 g PROTEIN 13 g SODIUM 613 mg FIBER 2 g CARBOHYDRATE 7 g

Yogurt and Cereal Parfait Serves 1 

Sweet, light, and crunchy, this breakfast dish also serves as a nice dessert 

1 cup 2% plain yogurt 

% cup low-sodium All-Bran cereal 

1 packet Splenda 

1 teaspoon cinnamon 

Mix all ingredients together well. Serve and enjoy. 


CALO RI ES 155 FAT 5 g PROTEIN 13.5 g SODIUM 75 mg FIBER 1.5 g CARBOHYDRATE 12.3 g 

Lunch 

Altuna Melt • Serves 

4 

% cup fat-free mayonnaise 

2 tablespoons coarsely chopped basil leaves 

8 cloves roasted garlic, coarsely chopped 

% cup grated Asiago cheese 

4 (6-ounce) pieces albacore tuna 

extra-virgin olive oil 

salt and pepper to taste 

1 ripe tomato, seeded and finely diced 

1. In a medium mixing bowl, combine the mayonnaise, basil, garlic, and Asiago 

cheese. 

2. Season the tuna pieces on both sides with the olive oil, salt, and pepper. 

3. Heat a heavy frying pan on high until almost smoking. Add the tuna pieces in 

a single layer, and sear until lightly brown on one side. Turn with a spatula 

and sear the other side, about 2 minutes each side. The tuna should remain 

rare inside.

4. Preheat the broiler to high. Spread the cheese mixture evenly over each piece of 

tuna. Broil 4 inches from the heat until the cheese bubbles. Sprinkle with tomato 

and serve immediately. 


CALORIES 230 FAT 4 g PROTEIN 45 g SODIUM 398 mg FIBER .8 g CARBOHYDRATE 3 g 

Artichoke, Fennel, and Tomato Salad ■ Serves 

10 

This light flavorful, and colorful salad is rich in vitamins, antioxidants, and other quality nutrients. 

2 jars (6½ ounces each) marinated artichoke hearts, drained (reserve marinade) 

2 tablespoons balsamic vinegar 


1 teaspoon minced garlic 

1 ½ heads fennel (about 3 inches wide) 

6 cups cherry tomatoes (use a mix of red, yellow, and orange), rinsed and drained 

½ cup pitted kalamata olives 

1 cup lightly packed, rinsed fresh basil leaves 

½ cup slivered red onion 

freshly ground black pepper, to taste 

1. In a wide, shallow bowl, whisk ¼ cup artichoke marinade ( discard remainder 

or save for other uses), vinegar, mustard, and garlic. 

2. Rinse and drain fennel. Cut off and save a few feathery green leaves for garnish. 

Trim off and discard remaining stalks, root end, and any bruised areas. Cut 

bulb in half lengthwise across widest dimension, then cut each half crosswise 

into paper-thin slivers. 

3. Add fennel, tomatoes, olives, basil, onion, and artichoke hearts to dressing in 

bowl. Mix gently to coat. Garnish salad with reserved fennel leaves. Add pepper 

to taste. 


CALORIES 107 FAT 5.7 g PROTEIN 2.2 g SODIUM 393 mg FIBER 4.1 g CARBOHYDRATE 11 g

Asparagus Walnut Salad 

Serves 4 

1 pound fresh asparagus, ends trimmed 

% small onion, very finely chopped 

2 tablespoons white wine vinegar 


112 packet Splenda 


% cup olive oil 

4 cups spring mesclun 

% cup toasted walnuts, chopped 

1. Steam asparagus until crisp-tender. Drain, and pat dry with paper towels. Set 

aside. 

2. Combine onion, vinegar, mustard, Splenda, and pepper in a mixing bowl. Gradually 

whisk in oil. Divide mesclun on 4 plates; arrange asparagus on top, and 

drizzle with vinaigrette. Sprinkle with walnuts. 


CALORIES 231 

FAT19g 

PROTEIN 5 g SODIUM 59 mg FIBER 3 g CARBOHYDRATE 7 g 

Avocado and Grapefruit Salad with Mint Dressing 

Serves 4 

e 

2 red or pink grapefruit 

2 tablespoons lemon juice 

1 tablespoon chopped fresh mint leaves 

1 teaspoon minced shallot 

1 teaspoon honey 

2 large firm-ripe avocados 

4 frisee or butter lettuce leaves, rinsed and crisped 

1/s cup finely chopped radishes 

pinch of salt and pepper 

1. Cut the peel and white membrane from the grapefruit. Working over a strainer 

set over a bowl, cut between the inner membranes and fruit to release grapefruit

segments into the strainer. Squeeze the juice from the membranes into a bowl 

(discard membranes); you need about% cup juice. (Reserve any remainder for 

other uses.) 

2. Add lemon juice, mint, shallot, and honey to grapefruit juice, and mix. 

3. Peel and pit avocados; cut lengthwise into 1 /2-inch-thick slices. Set a frisee leaf 

on each of 4 salad or dinner plates, and arrange equal portions of grapefruit 

segments and avocado slices on top. Sprinkle with chopped radishes. 

4. Spoon dressing evenly over salads. Add salt and pepper to taste. 


CALORIES 206 FAT 16 g PROTEIN 2.8 g SODIUM 16 mg FIBER 3 g CARBOHYDRATE 17 g 

Avocado and Shrimp Cocktail Serves 4 

This dish is flavorful and versatile: whip up a batch as an hors d'oeuvre if you're entertaining, and try substituting 

scallops or other shellfish. 

1 ½ cups low-sodium fresh salsa 

1/s cup tequila 

3 tablespoons lime juice 

1/s cup finely chopped onion 

1/s cup chopped fresh cilantro 

2 to 3 teaspoons minced fresh jalapeno chile 

2 firm-ripe avocados (1 to 1 ¼ pound total) 

% pound shelled cooked shrimp (50 to 70 per pound), rinsed 

salt 

lime wedges 

1. In a bowl, stir together salsa, tequila, lime juice, onion, cilantro, and chile. 

2. Pit and peel avocados; cut into 1 /2-inch cubes. Add avocados and shrimp to 

cocktail mixture. Mix gently, and add salt and more chile to taste. 

3. Spoon avocado-shrimp cocktail equally into 4 large margarita glasses. Garnish 

with lime wedges. 


CALORIES 196 FAT 9.2 g PROTEIN 13 g SODIUM 367 mg FIBER O g CARBOHYDRATE 1 g

Balsamic-Glazed Chicken and Bell Pepper Sandwiches 

Serves 6 (serving size is 2 wedges) 

e 

Balsamic vinegar cooks down to a glaze that clings to the sandwich fl/lings, adding a hint of sweetness 

and a touch of aC1dity. Pressing the sandwich after assembling If conducts the heat from the chicken to the 

cooked vegetables and melts the cheese. 

4 teaspoons olive oil, divided in half 

1 % pounds skinless, boneless chicken breasts, tenderized 

% cup balsamic vinegar, divided in half 

2 cups red bell pepper strips (about 2 medium peppers) 

2 cups vertically sliced onion (about 1 large onion) 

2 (8-ounce) focaccia bread rounds, cut in half horizontally 

4 ounces reduced-fat provolone cheese, thinly sliced 


1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add 

chicken to pan; cook 1 minute on each side or until lightly browned. Add % cup 

vinegar; cook 2 minutes or until chicken is done and vinegar is syrupy. Remove 

chicken mixture from the pan; cover and keep warm. Wipe pan clean with a 

paper towel. 

2. Return pan to medium-high heat; add remaining 2 teaspoons oil. Add bell pepper 

and onion; saute 7 minutes or until tender. Stir in remaining% cup vinegar; 

cook 1 minute or until vinegar is syrupy. 

3. Arrange chicken mixture evenly over bottom halves of bread; top with bell pepper 

mixture. Arrange cheese over pepper mixture, and sprinkle with black pepper. 

Top with top halves of bread. Place a cast-iron or heavy skillet on top of 

sandwiches; let stand 5 minutes. Cut each sandwich into 6 wedges. 


CALORIES 403 FAT 9.4 g PROTEIN 34 g SODIUM 259 mg FIBER 1.9 g CARBOHYDRATE 49 g 

Barbecued Chicken and Black Bean Burritos 

■ 

Serves 4 (serving size is 1 burrito) 

This recipe is a great way to get kids to enjoy eating health fly 


% pound skinless, boneless chicken breast, cut into bite-size pieces

112 cup chopped onion 


1/s cup bottled Carb Solutions barbecue sauce 

1 (15-ounce) can low-sodium black beans, drained 

112 cup (2 ounces) shredded reduced-fat sharp cheddar cheese 

4 (10-inch) La Tortilla Factory low-carb tortillas 

% cup low-fat sour cream 

1. Heat oil in a large nonstick skillet over medium heat. Add chicken, onion, and 

garlic; cook 8 minutes or until chicken is done, stirring constantly. 

2. Stir in barbecue sauce and beans. Sprinkle with cheese; cook 5 minutes or until 

thoroughly heated. Warm tortillas according to package directions. Spoon 

about 1/2 cup chicken mixture down the center of each tortilla; top each with 1 

tablespoon sour cream, and roll up. 


CALORIES 368 FAT 13.3 g PROTEIN 34.9 g SODIUM 544 mg FIBER 4.8 g IRON 3.9 mg CARBOHYDRATE 29.1 g 

Bean and Cheese Burritos 

• Serves 

4 (serving size is 1 burrito) 

1 (7-ounce) can chipotle chiles in adobo sauce 

112 cup low-fat sour cream 

1 (15-ounce) can low-sodium fat-free black beans, rinsed, drained, and divided in half 


cooking spray 

1 cup low-sodium bottled salsa 

112 cup (2 ounces) fat-free shredded Monterey Jack cheese 

1. Preheat oven to 350 ° F. 

2. Remove one chile from can. Chop chile. Reserve remaining adobo sauce and 

chiles for another use. Combine sour cream and chile in a medium bowl; let 

stand 10 minutes. 

3. Place half of beans in a food processor; process until finely chopped. Add 

chopped beans and remaining beans to sour cream mixture. 

4. Spoon ½ cup bean mixture down the center of each tortilla. Roll up tortillas; 

place, seam side down, in an 11 x 7-inch baking dish coated with cooking

spray. Spread salsa over tortillas; sprinkle with cheese. Cover and bake for 20 

minutes or until thoroughly heated. 



Bean Salad with Artichokes 

Serves 6 (serving size is 1 % cups salad) 

This salad is quick to make and can be adapted to include other vegetables you may already have on hand 

Vary the seasonings to sutf your taste. Try it inside a ptfa pocket for a tasty sandwich. 

Salad 

1 cup chopped plum tomato 

% cup chopped red bell pepper 

% cup chopped red onion 

% cup chopped fresh parsley 

1 (19-ounce) can chickpeas, drained 

1 (19-ounce) can red kidney beans, drained 

1 (14-ounce) can quartered artichoke hearts, drained 

Dressing 

% cup (1 ounce) reduced-fat feta cheese, crumbled 

2 tablespoons fresh lemon juice 



1 1 /2 teaspoons spicy brown mustard 

1 teaspoon dried basil 


1 teaspoon dried thyme 


e 

1. To prepare salad, combine the salad ingredients in a large bowl. 

2. To prepare the dressing, whisk the dressing ingredients in a small bowl. 

3. Pour dressing over salad; toss gently, cover, and chill for 1 hour. 



Broccoli, Turkey, and Cheese Lavash Wrap 

% cup broccoli florets 

% cup (2 ounces) tub-style light cream cheese 

2 tablespoons fat-free Italian dressing 

112 teaspoon Italian seasoning 

6 slices (about 6 ounces) low-sodium turkey breast, thinly sliced 

1/s cup bottled roasted red peppers, chopped 

4 round lavash wraps 

■ Serves 

4 

1. Steam broccoli, covered, for 5 minutes or until crisp-tender. 

2. While the broccoli cooks, combine cream cheese, dressing, and Italian seasoning 

in a bowl. 

3. Combine broccoli, cream cheese mixture, turkey, and bell peppers in a medium 

nonstick skillet; cook turkey mixture over medium-high heat until thoroughly 

heated, stirring frequently. 

4. Spread turkey mixture evenly over lavash wraps; roll up into 4 wraps. 


CALORIES 216 FAT 7 g PROTEIN 14.3 g SODIUM 664 mg FIBER 1.6 g CARBOHYDRATE 24.4 g 

Caesar Chicken Salad Sandwiches 

Serves 2 (serving is 1 sandwich) 

e 

2 (4-ounce) skinless, boneless chicken breast halves 

1 tablespoon fresh lemon juice, divided in thirds 

1 teaspoon reduced-sodium soy sauce 

cooking spray (olive or canola oil) 

3 tablespoons fat-free mayonnaise 

2 tablespoons reduced-fat Parmesan cheese 


112 teaspoon anchovy paste 


1/s teaspoon freshly ground black pepper 

4 (1.2-ounce) slices low-sodium sprouted-grain bread

2 romaine lettuce leaves 

4 (%-inch-thick) slices tomato 

1. Preheat broiler to high. 

2. Combine chicken, 2 teaspoons lemon juice, and soy sauce in a large zip-top 

plastic bag; seal and marinate in refrigerator for 10 minutes, turning bag once. 

Remove chicken from bag. Place chicken on a broiler pan coated with cooking 

spray; broil 6 minutes on each side or until done. Cool; shred chicken with 

2 forks. 

3. Combine chicken with 1 teaspoon lemon juice and the next 6 ingredients (mayonnaise 

through black pepper). Spread 1 cup chicken mixture over each of 2 

bread slices. Top each with 1 lettuce leaf, 2 tomato slices, and 1 bread slice. 

Store sandwiches in small zip-top bags in refrigerator. 


CALORIES 316 FAT 4.4 g PROTEIN 30 g SODIUM 554 mg FIBER 3 g IRON 2.4 mg CARBOHYDRATE 37.3 g 

California Burger 

Serves 10 (serving size is 1 burger) 

112 cup finely chopped shallots 

1 teaspoon Worcestershire sauce 



1 % pounds ground turkey 

1 % pounds ground turkey breast 

cooking spray 

10 tablespoons Dijon honey mustard 

10 hamburger buns 


10 (%-inch-thick) slices red onion, separated into rings 

2 peeled avocados, each cut into 10 slices 

3 cups alfalfa sprouts 

1. Preheat grill to medium-high heat. 

2. To prepare patties, combine first 6 ingredients (shallots through turkey breast), 

mixing well. Divide mixture into 10 equal portions, then shape each into a ½-

inch-thick patty. Place patties on grill rack coated with cooking spray; grill 4 

minutes on each side or until done. 

3. Spread 1 tablespoon mustard on each bottom bun half. Layer each bun with 2 

lettuce leaves, 1 patty, 1 onion slice, 2 avocado slices, and about 1/3 cup sprouts. 

Cover with top halves of buns. 


CALORIES 240 FAT 12.4 g PROTEIN 31.4 g SODIUM 228 mg FIBER .9 g CARBOHYDRATE 2.5 g 

California Chicken Salad with Avocado and Mango 

Serves 4 (serving size is 1 chicken breast plus 2 cups salad) 

Try substtluting the mango wt!h other tropical frwts that might be available at your local supermarkets, /Jke 

guava or papaya. 

2 tablespoons olive oil 

2 tablespoons fresh lime juice 

2 tablespoons mango chutney 

1 tablespoon low-sodium soy sauce 

% teaspoon grated, peeled fresh ginger 



8 cups mixed salad greens 

1 cup diced, peeled mango 

% cup diced, peeled avocado 

1. Preheat grill to medium-high heat. 

2. Combine oil, juice, chutney, soy sauce, and ginger in a small bowl. Place 

chicken on large plate; spoon 2 tablespoons of the oil mixture over the chicken, 

reserving the rest for the salad. Turn chicken to coat, and let stand 5 minutes. 

3. Place chicken on grill rack coated with cooking spray. Grill 4 minutes on each 

side or until chicken is done, brushing with oil mixture from plate before turning. 

Slice chicken crosswise into strips. 

4. Arrange greens, mango, and avocado on 4 serving plates. Arrange chicken over 

greens. Drizzle reserved dressing over salads. 

■ 


CALORIES 185 

FAT 8g 

PROTEIN 8 g SODIUM 203 mg FIBER 5 g CARBOHYDRATE 24 g

Caribbean Seafood Salad 

■ 

Serves 4 

8 ounces shelled, deveined shrimp, rinsed 

8 ounces bay scallops, rinsed 

1 firm-ripe mango 


% cup lime juice 

% cup white wine vinegar 

% teaspoon cumin 

% teaspoon ground ginger 

% teaspoon ground cinnamon 

1 garlic clove, peeled 

% teaspoon hot sauce 

1 firm-ripe avocado (8 ounces) 

1 2 ounces baby lettuce salad mix, rinsed and crisped 

1. In a 5 -to-6-quart pan over high heat, bring 2 ½ to 3 quarts water to a boil. Add 

shrimp and cook for 1 minute. Add scallops, cover tightly, and remove pan 

from heat. Let stand until shrimp and scallops are barely opaque, about 2 to 3 

minutes. Drain and rinse in cold water until cool. 

2. Meanwhile peel and pit mango. Slice fruit lengthwise about 1 /2 inch thick. 

Coarsely chop enough of the scraps to make 1 /2 cup. In a blender or food processor, 

whirl chopped mango, oil, lime juice, vinegar, cumin, ginger, cinnamon, and 

garlic until smooth. Add hot sauce and taste; add more hot sauce if desired. 

3. Peel and pit avocado. Slice lengthwise, about ½ inch thick. 

4. In a large bowl, gently mix shrimp and scallops, mango dressing, salad mix, 

and mango slices. Mound equal portions on four dinner plates. Garnish with 

avocado slices. 


CALORIES 234 FAT 16 g PROTEIN 24 g SODIUM 298 mg FIBER 2.8 g CARBOHYDRATE 1 g g 

• Chicken-Apple Crunch Salad 

Serves 4 (serving size is 1 cup) 

2 cups cubed cooked chicken breast 

1 cup diced Granny Smith apple 

% cup diced celery

% cup raisins 

2 tablespoons chopped green onions 

1/s cup fat-free mayonnaise 

1 tablespoon fat-free sour cream 

1 teaspoon fresh lemon juice 


1/s teaspoon ground cinnamon 

1. Combine first 5 ingredients ( chicken through green onions) in a large bowl. 

2. In a separate bowl combine mayonnaise and remaining ingredients, stirring 

well with a whisk. 

3. Add mayonnaise mixture to chicken mixture, tossing well to coat. 



■ Chicken Fattoosh Salad Serves 

This Middle Eastern-inspired dish can be tailored to fast oxidizers by substttuting pork for chicken. 

2 (7-inch) whole-wheat pitas, cut into ½-inch pieces 

2 teaspoons olive oil 

1 pound chicken breast medallions, cut into ½-inch pieces 


1 cup shelled, ready-to-eat soybeans 

% cup finely chopped cherry tomatoes 

% cup dry white wine 

% cup lemon juice 


2 cups halved cherry tomatoes 

½ cup vertically sliced Vidalia or other sweet onion 

3 tablespoons chopped fresh mint 

4 (serving size is 1 1h cups) 

1. Preheat broiler to 350 ° F. 

2. Arrange the pitas in a single layer on a baking sheet, and broil 2 minutes or 

until toasted.

3. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the chicken 

with pepper. Add chicken to the pan; saute 2 minutes or until done. Add soybeans, 

chopped tomatoes, wine, lemon juice, and garlic; cook 1 minute or until 

thoroughly heated, stirring constantly. 

4. Combine the chicken mixture, toasted pitas, halved tomatoes, onion, and mint, 

tossing gently. 



Cobb Salad Serves 6 

1 pound nitrate-free low-sodium bacon 

112 cup olive oil 

% cup tarragon-flavored vinegar 


1 tablespoon minced shallot 

112 teaspoon freshly ground black pepper 

4 ounces watercress sprigs, rinsed and crisped 

20 ounces lettuce (use half butter lettuce and half iceberg or all iceberg), finely shredded 

2 firm-ripe tomatoes, rinsed, cored, and chopped 

1 1 /2 cups skinless, cooked, thinly sliced chicken 

% cup crumbled blue cheese 

2 large hard-boiled eggs, shelled and chopped 

1 firm-ripe avocado, halved, pitted, peeled, and thinly sliced crosswise 


1. In a 1 0-to-12-inch frying pan over medium-high heat, stir bacon often until 

browned and crisp, 10 to 15 minutes; spoon out and discard fat in pan as it accumulates. 

With a slotted spoon, transfer bacon to towels to drain; discard remaining 

fat in pan. 

2. In a 1-cup glass measuring cup or small bowl, mix olive oil, vinegar, mustard, 

shallot, and pepper. 

3. Set aside 4 to 6 watercress sprigs; coarsely chop remaining sprigs. In a large 

bowl, combine chopped watercress and lettuce. Add all but 2 tablespoons 

dressing, and mix gently to coat.

4. Arrange equal portions of lettuce mixture in wide, shallow bowls. On each, in 

pie-shaped wedges, arrange equal portions of bacon, tomatoes, chicken, cheese, 

eggs, and avocado. 

5. Spoon remaining dressing evenly over toppings. Garnish salads with reserved 

watercress sprigs. Add pepper to taste. 



Crab Louis Salad Serves 2 

This recipe calls for fresh crab, and I don't want to see any of you cheating wtfh crab substitutes; fake crabmeat 

is filled with addtfives, fillers, and preservatives. And anyway, ti doesn't taste nearly as good! 

Louis dressing 

% cup low-carb ketchup 

112 cup low-fat mayonnaise 


1 teaspoon horseradish 

Salad 

1 large firm-ripe avocado 

1/s to 112 pound cooked Dungeness crab, shelled 

Freshly ground black pepper to taste 

2 cups tender salad leaves, rinsed and crisped 

2 teaspoons balsamic vinegar 

2 teaspoons extra-virgin olive oil 

4 endive leaves (optional) 

2 to 4 tablespoons diced bell pepper (red, yellow, green, or a combination) 

1 large hard-boiled egg, shelled 

1. For dressing, combine all 4 ingredients in a bowl. Stir and chill. 

2. For salad, cut avocado in half lengthwise, then peel and pit. Turn halves cut side 

down, then cut each half crosswise into thin slices. With a wide spatula, transfer 

each avocado half to a dinner plate, keeping the slices together. With your 

fingers, gently pull the slices into a loose S that fills the center of the plate. 

3. Mix crab gently with Louis dressing. Add pepper to taste.

4. Mix salad leaves with vinegar, oil, and black pepper to taste. 

5. Lay 2 endive leaves parallel at the tip of each avocado. Spoon crab mixture 

onto the endive, then mound salad leaves onto base of endive. Scatter plates 

with the diced bell pepper. 

6. Mince egg in a food processor, or rub through a fine strainer. Sprinkle over 

crab salad. 


CALORIES 303 FAT 22 g PROTEIN 21 g SODIUM 254 mg FIBER .3 g CARBOHYDRATE 2.3 g 

Cumin-Coriander Turkey Meatballs 

Serves 10 

3 tablespoons minced fresh cilantro 


3 tablespoons minced fresh parsley 

1 2 ounces lean ground turkey 

1 cup minced onion 

1 1 /2 teaspoons ground cumin 

1 1 /2 teaspoons ground coriander seeds 

% teaspoon ground allspice 





1. Preheat the oven to 400 ° F. 

2. Combine cilantro, dill, and parsley in a small bowl. Combine 4 1 /2 tablespoons 

of this herb mixture, turkey, and next 7 ingredients ( onion through garlic) in a 

large bowl. Shape into 46 1-inch meatballs. 

3. Spread olive oil over the bottom of a jelly roll pan; arrange meatballs in a single 

layer, and turn lightly to coat. Bake 15 minutes or until done, turning once. 

While hot, sprinkle with remaining herbs. Serve hot. 


CALORIES 65 FAT 5 g PROTEIN 6 g SODIUM 55 mg FIBER O g CARBOHYDRATE .5 g

Flank Steak Wraps 

Serves 8 

2 teaspoons chopped garlic 

% cup chopped green onions, including tops 

2 tablespoons minced fresh jalapeno chiles 

1 teaspoon cumin 

2 tablespoons fresh oregano or 1 teaspoon dried 


1 beef flank steak (1 % to 1 % pounds) 

1 large red onion(% pound) 


8 La Tor tilla Factory low-carb tortillas 

8 tablespoons low-fat sour cream (optional) 

thinly sliced fresh tomatillos (optional) 

1. Preheat grill to high. 

2. In a blender or food processor, combine garlic, green onions, chiles, cumin, 

oregano, and vinegar until coarsely pureed. 

3. Rinse flank steak and pat dry. Rub garlic mixture over meat. 

4. Peel red onion; cut crosswise into 1 /2-inch slices. Rub lightly with olive oil. 

5. Heat tortillas until warm. 

6. Lay steak and onion slices on a barbecue grill over a solid bed of very hot coals 

or high heat on a gas grill (you can hold your hand at grill level only 1 to 2 seconds); 

close lid on gas grill. Cook meat, turning to brown evenly, until as done 

as desired in center of thickest part (cut to test), 12 to 15 minutes for rare, 

about 20 minutes for medium rare. Grill onion slices, turning with a wide spatula, 

until lightly browned on each side, about 13 minutes. Transfer meat and 

onion to a carving board. Serve hot, warm, or cool. 

7. Cut beef across the grain into thin, slanting slices. Lay slices of meat and pieces 

of red onion on tortillas. Spoon 1 tablespoon sour cream on top of each steak in 

its tortilla, and add tomatillo slices, if desired. 

NUTRITION PER SERVING (WITHOUT LOW-FAT SOUR CREAM) 


Fruity Tuna Salad Pita Sandwiches 

Serves 4 (serving size is 1 pita half) 

You can substtfute one 9-ounce can so/Jd whtfe tuna in water, drained, for the tuna steak. 


dash of freshly ground black pepper 

1 (8-ounce) tuna steak 


1 hard-boiled egg white, diced (reserve egg yolk for another use) 

% cup diced celery 

% cup raisins 

2 tablespoons minced green onions 



% (8-ounce) can unsweetened pineapple tidbits, drained 

2 (5-inch) whole-wheat pitas, cut in half 

11/s cups torn Bibb lettuce, rinsed and dried 

8 (%-inch-thick) tomato slices 

e 

1. Preheat grill or broiler. Sprinkle lemon juice and black pepper over tuna. Place 

the tuna on a grill or broiler rack coated with cooking spray; cook 4 minutes on 

each side until tuna is medium rare or reaches desired degree of

6 cups shredded romaine lettuce 

3 cups diced tomato 

1 cup thinly sliced red onion 

% cup fat-free crumbled feta cheese 

1 cucumber, peeled, quartered lengthwise, and thinly sliced 

6 (3-ounce) grilled skinless, boneless chicken breasts 

2 cups canned chickpeas, drained 

3 whole wheat pitas, toasted and cut into wedges 

Combine first 5 ingredients in a large bowl; stir with a whisk. Add lettuce and the 

next 6 ingredients (tomato through chickpeas); toss well. Serve with pita wedges. 



Grilled Calamari in Lemon-Caper Sauce 

Serves 4 (serving size is % cup) 

1/s cup pitted Sicilian or other green olives 

1 tablespoon capers, rinsed 


2 tablespoons white wine vinegar 

12 basil leaves 

1 garlic clove, peeled 

2 teaspoons extra-virgin olive oil, divided in half 

%cup water 

1 cup red bell pepper strips 

% cup thinly sliced red onion 

1 pound cleaned skinless squid 



1. Preheat grill to 350 ° F. 

2. Combine first 6 ingredients and 1 teaspoon oil in a food processor. Process until 

smooth. With processor on, slowly add water through the food chute; process 

until creamy and smooth. Transfer mixture to a large bowl. Add bell pepper 

and onion, and set aside.

3. Combine remaining 1 teaspoon oil and squid; toss well. Sprinkle black pepper 

over squid. Place squid on grill rack coated with cooking spray; grill 3 minutes 

or until done, turning once. Cut squid into thin strips; add to lemon-caper mixture, 

tossing to coat. 



Grilled Sirloin Salad 

■ 

Serves 4 (serving size is 3 ounces steak and 3 cups salad) 


2 teaspoons dried oregano 


% teaspoon onion powder 

% teaspoon garlic powder 

% teaspoon black pepper 

1 pound lean boneless sirloin steak, trimmed 

8 cups mixed salad greens 

1 1 /2 cups red bell pepper strips 

1 cup vertically sliced red onion 


1 tablespoon red wine vinegar 



1 (8%-ounce) can whole-kernel corn, drained and rinsed 

1. Combine first 6 ingredients; rub over both sides of steak. Heat a nonstick grill 

pan over medium-high heat. Add steak; cook on each side 5 minutes or until desired 

degree of

Grilled Steak and Veggie Salad 

Serves 6 

2 tablespoons prepared horseradish 

3 tablespoons red wine vinegar 



1 1 0-ounce package (or 2 bunches) fresh spinach, stems removed 

1 ½ pounds grilled flank steak, thinly sliced 

1 large onion, thickly sliced and grilled 

3 carrots, thinly sliced and grilled 

3 plum tomatoes, halved and grilled 

1. To make the vinaigrette, whisk together the horseradish, vinegar, olive oil, and 

black pepper in a small bowl. Set aside. 

2. Arrange the spinach on a serving platter. Slice the steak, and arrange it atop the 

spinach, along with the grilled vegetables. Drizzle with the vinaigrette and serve. 


CALORIES 299 FAT 18 g PROTEIN 25 mg SODIUM 105 mg FIBER 3 g CARBOHYDRATE 9 g 

Jamaican Jerk Turkey Burgers with Papaya-Mango 

Sa IS a • Serves 4 (serving size is 1 burger) 

Burgers on the grtll are anything but ordinary when they're made with jerk-seasoned ground turkey 

Xetchup and mustard step aside for a cool, fruity salsa that offsets the spice of the burgers. Be sure to remove 

the grtll rack and coat If wlfh cooking spray to prevent sticking. Prepare the salsa up to a day in advance. 

I have provided a Jamaican jerk rub recipe to help reduce salt content You can use a commercial 

brand /Jke Spice Island, but be warned, it's very high in sodium. 

Jamaican jerk rub 

1/s cup freeze-dried chives 

1 tablespoon onion powder 

1 tablespoon dried onion flakes 

1 tablespoon garlic powder 

1 tablespoon ground ginger 


1 tablespoon light brown sugar

1 tablespoon ground red pepper 

2 teaspoons ground allspice 

2 teaspoons coarsely ground black pepper 

2 teaspoons ground coriander 


% teaspoon ground nutmeg 

% teaspoon ground cloves 

Salsa 

% cup diced, peeled papaya 

% cup diced, peeled mango 

% cup finely chopped red bell pepper 

% cup finely chopped red onion 


112 teaspoon grated lime zest 

2 tablespoons fresh lime zest 

Burgers 

1 cup finely chopped red onion 

% cup low-sodium sweet-and-sour sauce 

% cup finely chopped red bell pepper 

1 tablespoon Jamaican jerk rub 

1 large egg white 

1 pound ground turkey 


4 (2-ounce) sprouted-grain hamburger buns (Ezekiel brand) 

1. For Jamaican jerk rub, process all ingredients in a blender until ground and well 

blended. 

2. To prepare salsa, combine salsa ingredients. Let stand at room temperature for 

at least 30 minutes. 

3. Preheat grill to medium heat. 

4. To prepare burgers, combine first 5 ingredients ( onion through egg white), stirring 

well. Add turkey; hand-mix well to combine. Divide turkey mixture into 

4 equal portions, shaping each into a 1-inch-thick patty. Cover and refrigerate 

20 minutes. 

5. Lightly coat patties with cooking spray; place on a grill rack coated with cooking 

spray. Grill 7 minutes on each side or until done.

6. Place buns, cut sides down, on grill rack; grill 1 minute or until lightly toasted. 

Place 1 patty on bottom half of each roll; top with 1 /2 cup salsa and top half of 

roll. Add lettuce if you like. 


CALORIES 394 FAT 10.4 g PROTEIN 24.1 g SODIUM 318 mg FIBER 3.9 g CARBOHYDRATE 48 g 

■ Jillian's Reuben Serves 1 

I /Jke to take comfort foods and lighten them up, and this is one of my favorites. 

I Can't Believe It's Not Butter spray 

2 ounces lean corned beef (2 slices) 

2 slices whole-grain rye bread 

1 ounce low-fat Swiss cheese (1 slice) 

1 tablespoon low-fat Thousand Island dressing 

sauerkraut to taste 

Coat a skillet with butter spray. Make a sandwich with the remaining ingredients. 

Grill sandwich on both sides until cheese melts .. 



■ Jillian's Special Ceviche Serves 4 

Although the fish in ceviche is technically raw, the lime juice "cooks· If by getting rid of harmful bacteria. 

Consequently, it's important to soak the fish for the full time indicated 

4 tilapia fillets 

% cup lime juice 

% teaspoon red chili paste 

% teaspoon minced garlic 

2 cups diced plum tomatoes 

% cup diced yellow onion 

3 tablespoons fresh chopped cilantro 


1. Soak the fish in the lime juice for 4 hours in the refrigerator, then discard 

extra juice.

2. Combine the fish with the chili paste, garlic, tomatoes, onion, cilantro, and 

black pepper. Serve cold. 



Low-Fat Low-Carb Turkey Wrap 

1 large leaf green lettuce 

% teaspoon mustard 

2 slices low-sodium oven-roasted turkey breast 

2 slices tomato 

Freshly ground black pepper, to taste 

• Serves 

1 

Lay the lettuce leaf flat, and evenly spread mustard on it. Lay down the 

turkey and tomato. Season with pepper to taste. Tightly roll up the lettuce 

leaf and enjoy. 


CALORIES 32 FAT 1 g PROTEIN 6.2 g SODIUM 103 mg FIBER .4 g CARBOHYDRATE 2.8 g 

■ Roast Beef Philly Wrap Serves 4 

This recipe can be adapted for slow oxidizers by substituting low-fat turkey for the roast beef 

% cup nonfat cream cheese, divided 

4 La Tortilla Factory low-carb tortillas 

1 tomato, sliced 

1 cup spinach 

8 ounces lean roast beef, sliced (deli-style) 

1. For each wrap, spread an even amount of cream cheese over the surface of the 

tortilla. 

2. Layer the tomato, spinach, and roast beef on top. Fold opposite sides of the tortilla 

toward the center, and roll up from the bottom. 


CALO RI ES 200 FAT 10 g PROTEIN 13 g SODIUM 556 mg FIBER 11 g CARBOHYDRATE 13.8 g

Salmon Burger Deluxe Serves 4 

1 pound salmon fillet, boned and skinned 

4 tablespoons fat-skimmed chicken broth or vegetable broth 

1 tablespoon chopped fresh dill or 1 teaspoon dried dill weed 

1 large egg 


4 whole wheat hamburger rolls 

1 beef steak tomato 

4 tablespoons smoked salmon cream cheese 

butter lettuce leaves, rinsed and crisped 

Cucumber Hearts of Palm Relish (recipe below) 

1. Rinse salmon and pat dry; cut into %-inch chunks. Pulse several times in a food 

processor to coarsely grind, scraping down container sides once or twice between 

pulses. In a bowl with a fork, mix ground salmon with broth, dill, and 

egg until mixture is thoroughly blended. 

2. Make four foil strips 5 to 6 inches wide by 10 inches long. Fold each strip to 

form a 5-to-6-inch square, then fold in the edges to seal layers. Coat one side of 

each foil square with cooking spray. Divide the salmon mixture into four equal 

portions, place a portion on the oiled side of each foil square, and shape each 

into an evenly thick 4-inch-wide round. If making ahead, lay patties (on foil) in 

a single layer on a plate, cover airtight, and chill up to 1 day. 

3. Place salmon patties on foil on a barbecue grill over a solid bed of medium 

coals or medium heat on a gas grill (you can hold your hand at grill level only 

4 to 5 seconds); cover barbecue and open vents. Cook patties until firm when 

pressed and pale pink in the center (cut to test), about 10 minutes. When patties 

are almost done, lay rolls, cut side down, on grill and toast until golden, 

1 to 2 minutes. 

4. Cut the tomato into four thick slices. Spread the salmon patties with smoked 

salmon cream cheese. Layer each tomato slice with a lettuce leaf and a salmon 

patty; top with relish. 

Cucumber Hearts of Palm Relish 

In a bowl, combine 1 /2 cup diced seeded cucumber, 1/4 cup thinly sliced canned 

hearts of palm, % cup rice vinegar, 2 tablespoons chopped green onions (includ-

ing green tops), and 2 teaspoons Splenda. Mix and let stand at least 5 minutes 

or cover and chill up to 1 day. Serve with a slotted spoon. 


CALORIES 322 FAT 20 g PROTEIN 32 g SODIUM 643 mg FIBER O g CARBOHYDRATE 1 g 

Scallops in Shiitakes 

Serves 8 (serving size is 3 stuffed mushrooms) 

The scallops can be cut in half horizontally or crosswise to ftt into the mushroom caps. 

24 medium shiitake mushroom caps (about 1112 inch in diameter) 


1 2 medium sea scallops (about 1 pound), cut in half 

2 tablespoons prepared pesto 


2. Arrange the shiitake mushroom caps in a shallow baking dish. Sprinkle the 

black pepper onto the caps. Place 1 scallop half into each mushroom cap. 

Spoon % teaspoon pesto onto each scallop half. Bake the mushrooms for 

10 minutes or until the scallops are done. 



■ Seared Tuna Salad Serves 4 

Make sure you buy susMquality tuna for this delicious and refreshing salad 

4 (6-ounce) yellowfin tuna steaks (about% inch thick) 

1 1 /2 teaspoons freshly ground black pepper, divided 

2 tablespoons olive oil, divided in half 


8 cups arugula leaves 

2 cups thinly sliced fennel bulb (about 1 small bulb) 

1. Sprinkle tuna steaks with 1 teaspoon black pepper. Heat 1 tablespoon oil in a 

large nonstick skillet over medium-high heat. Add tuna steaks; cook 2 minutes 

on each side or until they reach desired degree of

2. Combine ½ teaspoon black pepper, 1 tablespoon oil, and juice in a large bowl; 

whisk. Add arugula and fennel; toss well. Place about 2 cups salad on each of 

4 plates; top each serving with 1 tuna steak. 


CALORIES 276 FAT 8.8 g PROTEIN 41.7 g SODIUM 144 mg FIBER 2 g CARBOHYDRATE 6.9 g 

Shrimp and Asparagus Salad 

■ 

Serves 4 (serving size is 1 % cups) 

If you cannot find whtfe asparagus, you can use regular asparagus in this recipe. 

2 cups (1-inch) sliced asparagus (about½ pound) 

% pound medium shrimp, peeled and deveined 


1 teaspoon vegetable oil 

2 cups torn spinach 

1 (19-ounce) can cannellini beans, drained and rinsed 

½ cup chopped Vidalia onion 


% cup fat-free, low-sodium chicken broth 



1 tablespoon cider vinegar 

1. Steam asparagus, covered, 3 minutes. Drain and rinse with cold water. 

2. Sprinkle shrimp with 1/s teaspoon pepper. Heat oil in a medium nonstick skillet 

over medium-high heat. Add shrimp; saute 4 minutes. Remove from pan; place 

in a large bowl. Add asparagus, spinach, and beans to shrimp; toss well. 

3. Place onion and garlic in skillet on medium heat; cook 3 minutes or until soft, 

stirring frequently. Remove from heat; add remaining pepper, broth, and the remaining 

ingredients. Drizzle the dressing over the salad; toss to coat. Serve immediately. 



Spaghetti Squash Salad 

Serves 6 

1 medium spaghetti squash 

4 scallions, finely chopped 


% cup chopped fresh cilantro 

% cup extra-virgin olive oil 


1. Preheat oven to 400 ° F. Prick squash in several places, and bake 45 minutes 

until tender. Allow to cool slightly; cut in half lengthwise and scoop out seeds. 

Scrape out squash strands from each side with a fork. Transfer to a bowl, and 

let cool. 

2. Whisk together scallions, parsley, cilantro, olive oil, and black pepper. Pour 

over squash, and gently toss until well combined. Refrigerate 2 hours for flavors 

to blend. 


CALORIES 120 

FAT 9g 

PROTEIN 1 g SODIUM 20 mg FIBER 2 g 


Tuna and Green Bean Pasta Salad 


e 

2 cups green beans 


1 tablespoon minced garlic 

% cup fresh lemon juice 



4 cups cooked whole-wheat farfalle (bow-tie pasta; about 2 cups uncooked) 


1 112 tablespoons capers 

2 (6-ounce) cans albacore tuna in water, drained and flaked 

1. Trim ends from beans and cut them in half lengthwise, slicing through the seam. 

2. Heat oil and garlic in a large skillet over high heat. Add beans, and cook 5 minutes 

or until lightly browned, stirring frequently.

3. Cut beans into 1-inch pieces. Combine pan drippings with lemon juice, water, 

and black pepper in a large bowl; stir well with a whisk. 

4. Add farfalle and remaining ingredients; toss well and serve. 



White Bean Salad with Tuna and Haricots Verts 

■ 


Bacon and 1/Jdalia onions add rich flavor to this hearty salad 

2 cups haricots verts 

1 (8-ounce) tuna steak 

1 12 teaspoon freshly ground black pepper, divided 


2 cups radicchio 

1 (19-ounce) can cannellini beans, drained and rinsed 

3 nitrate-free turkey bacon slices 

1 12 cup chopped Vidalia onion 





1 tablespoon cider vinegar 

1. Steam haricots verts, covered, 3 minutes. Drain and rinse with cold water 

2. Sprinkle tuna with 1/s teaspoon pepper. Heat olive oil in a medium nonstick skillet 

over medium-high heat. Add tuna; cook 3 minutes on each side until desired 

degree of

Dinner 

Apple and Horseradish-Glazed Salmon 

Serves 4 (serving size is 1 fillet) 

e 

% cup unsweetened applesauce 

1 tablespoon finely chopped fresh chives 

2 tablespoons prepared horseradish 

1 tablespoon champagne vinegar 

4 (6-ounce) skinned salmon fillets (about 1 inch thick), 




2. Combine applesauce, chives, horseradish, and vmegar, stirring well with a 

whisk. 

3. Sprinkle salmon with pepper. Heat oil in a large nonstick skillet over medium 

heat. Add salmon, and cook 3 minutes. Turn salmon over; brush with half of 

apple mixture. 

4. Wrap handle of skillet with foil; bake in oven for 5 minutes or until fish flakes 

easily when tested with a fork. Brush with remaining apple mixture. 



Apricot-Glazed Chicken 

■ 

Serves 4 

1 cup Smucker's sugar-free apricot preserves 

% cup orange juice 

% cup Smart Start 

4 (5-ounce) skinless, boneless chicken breasts 



2. To make the glaze, combine the preserves, orange juice, and Smart Start. Rub 

the chicken breasts with the marinade. Sprinkle pepper on top. Place the

chicken in a roasting pan. Cook for 20 minutes, basting the chicken every 

5 minutes with the excess glaze. 


CALORIES 380 FAT 5.3 g PROTEIN 37.2 g SODIUM 170 mg FIBER 1 g CARBOHYDRATE 19 g 

Arizona Turkey with Chipotle Sauce 

Serves 12 (serving size is 6 ounces turkey and 1 /, cup sauce) 

e 

Chipotle ch!les are dried, smoked jalapefios. If chipotles are unavailable, subs!ttute dried ancho or past/la 

chi/es. 

1 (12-pound) fresh or frozen turkey, thawed 

1 ½ teaspoons ground cumin 

1 teaspoon chili powder 

1 teaspoon dried sage, crushed 


½ teaspoon ground red pepper 

% teaspoon ground turmeric 

cooking spray 

½ cup boiling water 

1 or 2 chipotle chiles 

33/4 cups fat-free, low-sodium chicken broth, divided 



% cup all-purpose flour 

chile peppers (optional) 

assorted herb sprigs (optional) 


2. Remove and discard giblets and neck from turkey. Rinse turkey with cold 

water; pat dry. Trim excess fat. Starting at the neck cavity, loosen the skin from 

the breast and drumsticks by inserting fingers, gently pushing between skin 

and meat. 

3. Combine cumin and next 5 ingredients (chili powder through turmeric) in a 

bowl. Rub cumin mixture under loosened skin and inside body cavity. Tie ends 

of legs with cord. Lift wing tips up and over back; tuck under turkey.

4. Place turkey on a broiler pan coated with cooking spray or on a rack set in a 

shallow roasting pan. Insert a meat thermometer into the meaty part of a 

thigh, making sure not to touch bone. Bake for 3 hours or until meat thermometer 

registers 180 ° F. (Cover turkey loosely with foil if it starts to get too 

brown.) 

5. Combine boiling water and chipotle chiles in a small bowl; cover and let stand 

30 minutes or until soft. Drain, discarding stems, seeds, and membranes. Combine 

chiles and ½ cup broth in a blender, and process until smooth. Set aside. 

6. Remove turkey from oven. Cover turkey loosely with foil; let stand at least 

10 minutes before carving. Place a zip-top plastic bag inside a 2-cup glass 

measuring cup. Pour drippings into bag; let stand 10 minutes. (The fat will 

rise to the top.) 

7. Seal bag and carefully snip off 1 bottom corner of bag. Drain drippings into a 

medium saucepan, stopping before fat lay er reaches opening; discard fat. Add 

3 cups chicken broth to drippings. Bring to a boil; cook until reduced a bit 

(about 6 minutes). Stir in chile mixture, tomato paste, and Worcestershire sauce. 

8. Combine¼ cup broth and flour in a small bowl, stirring with a whisk, and add 

to chile mixture in saucepan. Bring to a boil; reduce heat, and simmer for 

10 minutes. Strain mixture through a sieve over a bowl, and discard solids. 

Serve sauce with turkey. Garnish with fresh chiles and herbs, if desired. 


CALORIES 277 FAT 4.3 g PROTEIN 51.7 g SODIUM 151 mg FIB ER .6 g CARBOHYDRATE 4.2 g 

Asian Pork Medallions 

• 

Serves 4 (serving size is 2 pork medallions and 1 tablespoon sauce) 

cooking spray 



2 teaspoons dark sesame oil 

1 pound pork tenderloin, trimmed and cut lengthwise into 8 pieces 

% cup water 

2 tablespoons Smucker's sugar-free orange marmalade 

1 teaspoon low-sodium soy sauce

1. Coat a large nonstick skillet with cooking spray, and heat over medium-high. 

Combine garlic, ginger, and sesame oil in a large bowl. Add pork; toss to coat. 

Add pork to pan; saute 3 minutes on each side or until done. Remove pork 

from pan; keep warm. 

2. Add water and remaining ingredients to pan; bring to a boil. Reduce heat; simmer 

3 minutes. Spoon sauce over pork. 



Balsamic Salmon with Watercress 

Serves 4 

% cup balsamic vinegar 

% teaspoon baking Splenda 

cooking spray 

4 (6-ounce) skinned salmon fillets (about 1 inch thick) 


8 cups (about 8 ounces) trimmed watercress 

1. Combine vinegar and Splenda in a small saucepan over medium-high heat; bring 

to a boil. Cook until reduced to% cup (about 7 minutes). Place in a large bowl; 

cool slightly. 

2. While vinegar mixture cooks, heat a large nonstick skillet over medium-high 

heat. Coat pan with cooking spray. Add salmon; cook 4 minutes on each side or 

until fish flakes easily when tested with a fork. 

3. Sprinkle pepper on watercress, and add to vinegar mixture; toss to coat. Place 

about 1 ½ cups watercress mixture on each of 4 plates; top each serving with 

1 fillet. 



Bombay Curried Shrimp 

Serves 6 (serving size is 1 cup shrimp mixture, 1 cup rice, and 1 1 12 teaspoons coconut) 

e 

1 1 /2 pounds large shrimp, peeled and deveined 

1 tablespoon all-purpose flour 


½ cup minced shallots 


1 cup diced red bell pepper 

1 1 /2 cups diced tomato 

½ cup light coconut milk 

% cup chopped fresh or 4 teaspoons dried basil 


1 teaspoon raw brown sugar 

1 (1 O½-ounce) can low-sodium chicken broth 

6 cups cooked brown rice, hot 

3 tablespoons flaked sweetened coconut, toasted 

1. Combine shrimp and flour in a bowl; toss well, and set aside. 

2. Heat oil in a large skillet over medium-high heat. Add shallots and curry powder; 

saute 1 minute. Add bell pepper; saute 1 minute. Add tomato and next 5 ingredients 

(coconut milk through broth); bring to a simmer, and cook 2 minutes. 

3. Add shrimp mixture; simmer 4 minutes or until shrimp is done, stirring occasionally. 

Spoon shrimp mixture over rice, and sprinkle with coconut. 



Braised Pork with Lemon and Sage 

Serves 6 

3 pounds boned pork shoulder roast, fat trimmed 

2 teaspoons freshly ground black pepper 



5 fresh sage leaves 

3 1 /2 cups whole milk 

1 teaspoon grated lemon zest

1. Rinse pork and pat dry. Sprinkle black pepper over pork. Pour olive oil into a 

10-to-12-inch frying pan over medium-high heat; add pork and brown well on 

all sides, about 15 minutes. Transfer pork and any juices to a slow-cooker (at 

least 5 quarts). 

2. Let pan cool slightly, then add garlic and sage and stir over medium-low heat 

until garlic turns golden, about 1 minute. Add to the slow-cooker, along with 

milk and lemon zest. 

3. Cover and cook on high until pork is tender when pierced and sauce is golden 

brown and reduced by about half, 7 to 8 hours; about 3 hours before the pork 

is done, uncover the crock to let the pan juices reduce and thicken. 

4. Transfer pork to a rimmed board and slice. Serve meat with 2 tablespoons of 

sauce per serving on the side. 


CALORIES 481 FAT 27 g PROTEIN 49 g SODIUM 0 mg FIBER .3 g 

CARBOHYDRATE 7.8 g 

• Cajun Catfish Serves 4 (serving size is 1 fillet) 

This recipe calls for sodium-free seasonings, which can sometimes be hard to find If you don't find them in 

your local supermarket you can order them online. 

4 (4-ounce) farm-raised catfish fillets 


4 teaspoons Bayou Rub sodium-free Cajun seasoning 

cooking spray 

lemon wedges (optional) 


2. Brush both sides of fillets with lemon juice, and sprinkle with Cajun seasoning. 

Place fish on a broiler pan coated with cooking spray, and broil 5 minutes on 

each side or until fish flakes easily when tested with a fork. Serve with lemon 

wedges, if desired. 


CALORIES 140 FAT 5.1 g PROTEIN 20.1 g SODIUM 59 mg FIBER .3 g CARBOHYDRATE 1.5 g

Chicken Almondine Serves 4 


4 whole chicken legs (drumsticks and thighs attached) 


% cup almond slivers 


% cup water 

3 cloves garlic, pushed through a press 

2 tablespoons Smart Start 



1. Heat oven to warm setting. Heat oil in a large nonstick skillet over high heat. 

Sprinkle chicken legs with pepper. Brown chicken 3 to 4 minutes on each side. 

Reduce heat to low, cover, and cook 30 minutes, until chicken is cooked 

through. Transfer to a platter and place in oven. 

2. Add almonds to skillet; cook 2 to 3 minutes, until golden. Transfer to a plate 

with a slotted spoon. Pour off fat from skillet. 

3. Add wine, water, and garlic to skillet. Increase heat to high and cook, stirring 

occasionally, until mixture is reduced by half. Remove from heat and stir in almonds, 

Smart Start, parsley, and lemon juice. Spoon sauce over chicken. 



Chicken Breasts with Wild Rice and Fig Pilaf 

Serves 4 (serving size is 1 chicken breast half and 1 cup rice) 

e 

% cup water 

1 (10-ounce) can fat-free, low-sodium chicken broth 

% cup uncooked wild rice 



% cup finely chopped celery 

% cup chopped dried figs 

% teaspoon dried thyme


% teaspoon paprika 



thyme sprigs (optional) 

1. Bring water and broth to a boil in a medium saucepan. Add the wild rice; cover, 

reduce heat, and simmer for 1 hour or until rice is tender. 

2. Melt Smart Start in a large nonstick skillet over medium-high heat. Add onion 

and celery; saute for 5 minutes or until tender. Stir in the rice, figs, thyme, 

¼ teaspoon black pepper, and paprika. Remove from heat, and keep warm. 

3. Sprinkle the chicken with the remaining pepper. 

4. Heat the vegetable oil in a large nonstick skillet over medium heat . Add the 

chicken breasts, and cook for 7 minutes on each side or until done. Serve the 

chicken with wild rice pilaf, and garnish with thyme sprigs, if desired. 


CALORIES 394 FAT 7.6 g (saturated 3 g, PROTEIN 37.1 g SODIUM 519 mg FIBER 7.1 g CARBOHYDRATE 51 g 

monounsaturated 2.3 g, 

polyunsaturated 1.6 g) 

■ 

Chicken Mole with Green Beans 

Serves 4 (serving size is 2 pieces chicken and 1 cup beans) 

I 

I 


8 skinless chicken breast halves (about 2 pounds) 

1 pound green beans, trimmed 




2 ½ teaspoons bottled minced garlic 

2 teaspoons unsweetened cocoa 

2 teaspoons ground cinnamon 

2 teaspoons dried thyme 

½ teaspoon sugar 


½cup water

1. Coat a large nonstick skillet with cooking spray and heat over medium-high 

heat. Add chicken; cook 3 minutes on each side. Place chicken and beans in an 

11 x 7-inch baking dish coated with cooking spray, and cover with plastic 

wrap. Microwave at high 12 minutes or until chicken is done, turning after 

6 minutes. 

2. While chicken mixture cooks, heat olive oil in skillet over medium-high heat. 

Add onion and the next 6 ingredients (chili powder through sugar); cook for 

3 minutes or until onion is soft, stirring frequently. Add broth and water, and 

cook until thick (about 2 minutes). Spoon sauce over chicken mixture. 



Chicken Salpic6n • 

Serves 

6 


2 cups chopped, seeded tomato 

% cup chopped onion 

% cup chopped fresh cilantro 

6 jalapeno peppers, sliced 

% cup white vinegar 



% cup peeled, diced avocado 

61arge lettuceleaves 

1. Add water to a large skillet, filling to a depth of 1 inch, and bring to a boil. Add 

chicken, and simmer 8 minutes or until done. Cool, and cut into thin strips. 

2. Combine chicken, tomato, onion, cilantro, and jalapeiio in a large bowl. Combine 

vinegar, oil, and black pepper. Add vinegar mixture to chicken mixture; 

toss to coat. Add avocado just before serving; toss gently to coat. Serve chicken 

mixture over lettuce leaves. 


CALORIES 257 FAT 4 g PROTEIN 30 g SODIUM 162 mg FIBER 5.6 g CARBOHYDRATE 5.7 g

Chicken Scallopini 

e 

Serves 4 (serving size is 1 piece chicken and 1 tablespoon sauce) 

Pounding the chicken breast halves into thin scallops· cuts the cooking time in half but leaves the chicken 

moist and tender. 


2 teaspoons fresh lemon juice 


1/s cup Italian-seasoned breadcrumbs 


1/s cup fat-free, low-sodium chicken broth 


1 tablespoon capers, drained (rinse well if packed in salt) 


1. Place each chicken breast between 2 sheets of heavy-duty plastic wrap; pound 

to %-inch thickness using a meat mallet or rolling pin. Brush chicken with juice, 

and sprinkle with black pepper. Dredge chicken in breadcrumbs. 

2. Heat a large nonstick skillet coated with cooking spray over medium-high heat. 

Add chicken to pan; cook 3 minutes on each side or until chicken is done. Remove 

from pan; keep warm. 

3. Add broth and wine to pan, and cook 30 seconds, stirring constantly. Remove 

from heat. Stir in capers and Smart Start. 



Chicken Soft Tacos with Sauteed Onions and Apples 

Serves 4 (serving size is 2 tacos) 

■ 


1 pound skinless, boneless chicken breast, cut into bite-size pieces 

112 teaspoon ground nutmeg 


1 tablespoon Smart Start

2 cups thinly sliced onion 

2 cups peeled, thinly sliced Granny Smith apple (about 2 apples) 



1. Coat large nonstick skillet with cooking spray, and place over medium-high 

heat. Sprinkle the chicken evenly with nutmeg and black pepper. Add chicken 

to the pan; saute 7 minutes or until golden. Remove the chicken from pan; 

keep warm. 

2. Melt Smart Start in pan over medium heat. Add onion; cook for 4 minutes or 

until tender, stirring frequently. Add apple; cook 6 minutes or until golden, stirring 

frequently. Add garlic; cook 30 seconds, stirring constantly. Return chicken 

to pan; cook 2 minutes or until thoroughly heated, stirring frequently. 

3. Heat tortillas according to package directions. Arrange 1 /2 cup chicken mixture 

evenly over each tortilla. 



Cumin-Crusted Swordfish with Cucumber-Radish Salsa 

Serves 4 (serving size is 1 steak and 1 12 cup salsa) 

e 

Salsa 

1 cup chopped, seeded cucumber 

1 cup coarsely chopped, seeded plum tomato 

% cup thinly sliced radishes 

% cup minced fresh cilantro 


% teaspoon brown sugar 


Fish 

1 tablespoon cumin seeds 

1 tablespoon black peppercorns 


4 (6-ounce) swordfish steaks or other firm white fish (about¾ inch thick) 

cooking spray (olive oil preferred)

1. To prepare salsa, combine all salsa ingredients in a medium bowl. Cover 

and chill. 

2. To prepare the fish, combine cumin seeds, peppercorns, and salt in a small ziptop 

plastic bag. Coarsely crush the cumin seed mixture using a meat mallet or 

rolling pin. Sprinkle the cumin seed mixture on 1 side of each steak. 

3. Heat a large nonstick skillet coated with cooking spray over medium-high heat. 

Add steaks, crust side down; cook for 5 minutes on each side or until fish flakes 

easily when tested with a fork. Serve with salsa. 



Curried Swordfish with Eggplant 

1 medium eggplant (equivalent to 1 ½ cups) 


8 cherry tomatoes, halved 

curry powder, to taste 


4 (5-ounce) swordfish fillets 

■ Serves 

4 


2. To prepare eggplant, cut it into %-inch slices. Lightly spray a sheet of aluminum 

foil with cooking spray. Lay eggplant pieces and halved cherry tomatoes on aluminum 

foil in preheated broiler. Sprinkle veggies with curry powder and black 

pepper to taste. Broil for 2-3 minutes, turn eggplant slices with tongs, spray 

with cooking spray, and continue to broil another 2-3 minutes. They should 

turn slightly brown and curl up a bit on the edges; the tomatoes will brown and 

be quite soft. The eggplant becomes soft and very creamy when done, in approximately 

3-4 more minutes. 

3. To prepare swordfish, coat a skillet with cooking spray; heat over medium-high 

heat until hot. Add swordfish and saute 4 minutes per side. Place skillet in oven 

and bake for 4 minutes while the veggies are cooking. Serve swordfish on top of 

eggplant and tomatoes. 



■ Fancy Fish Sticks Serves 4 (serving size is 5 ounces fish) 

Haddock or cod would make good subsfttutes for the grouper. Adjust the baking time depending on the 

thickness of the fish. 

1 1 /2 pounds grouper or other white fish fillets 

cooking spray 

1 tablespoon fresh lime juice 

1 tablespoon fat-free mayonnaise 

1/a teaspoon onion powder 


% cup fresh breadcrumbs 

1 112 tablespoons melted Smart Start 



2. Place fish in an 11 x 7-inch baking dish coated with cooking spray. Combine 

lime juice, mayonnaise, onion powder, and black pepper in a small bowl, and 

spread over fish. Sprinkle with breadcrumbs; drizzle with Smart Start. Bake for 

20 minutes or until fish flakes easily when tested with a fork. Sprinkle with 

parsley and serve. 



Fennel and Black Pepper-Crusted Lamb Chops 

Serves 2 (serving size is 2 lamb chops) 

Crush the fennel seeds wtfh a mortar and pestle, or use a heal/'j-duty zip-top plastic bag and a rolling pin. 

cooking spray (olive or canola oil preferred) 

1 1 /2 teaspoons fennel seeds, lightly crushed 


% teaspoon cracked black pepper 


4 (4-ounce) lamb loin chops, trimmed 

Heat a grill pan coated with cooking spray over medium-high heat until hot. 

Combine fennel seeds, coriander, black pepper, and garlic powder. Press mix-

ture onto both sides of lamb. Add lamb to pan, and cook 5 minutes on each 

side or until desired degree of

% cup fresh lemon juice, divided 

% cup (2 ounces) finely chopped prosciutto 

% cup chopped fennel fronds 

1/a teaspoon fennel seeds, crushed 


cooking spray 

2 fennel bulbs 

4 lemon wedges 

1. Prepare grill by heating to 400 ° F. 

2. Brush fish evenly with 1 teaspoon olive oil; sprinkle with 1/s teaspoon black pepper. 

Combine remaining 1/2 teaspoon oil and 2 tablespoons lemon juice. Set aside. 

3. Combine 1/s teaspoon pepper, prosciutto, fennel fronds, fennel seeds, and garlic, 

stirring well. Heat a large nonstick skillet over medium-high heat. Coat pan 

with cooking spray. Saute prosciutto mixture for 3 minutes or until prosciutto 

1s cnsp. 

4. Cut fennel bulbs vertically in half. Grill 2 minutes on each side or until golden. 

Cut into %-inch-thick slices. Keep warm. 

5. Place fish on grill rack coated with cooking spray. Grill 5 minutes on each side 

or until fish flakes easily when tested with a fork or until desired degree of 


2 teaspoons minced garlic 

4 (6-ounce) swordfish steaks (about¾ inch thick) 

cooking spray 


1. Preheat broiler to high. 

2. Combine first 7 ingredients in a small saucepan. Dip each steak into the lime 

mixture to coat. 

3. Place fish on a broiling pan coated with cooking spray. Sprinkle with black pepper. 

Broil 10 minutes or until fish flakes easily when tested with a fork. 

4. While fish cooks, place lime juice mixture over medium heat; cook until reduced 

by half (about 8 minutes). Serve sauce with fish . 


CALORIES 235 FAT 5.2 g PROTEIN 25.8 g SODIUM 297 mg FIBER 0.6 g IRON 1.3 mg CARBOHYDRATE 22 g 

Grilled Salmon with Golden Beet Couscous 

Serves 4 (serving size is 1 fillet and % cup couscous) 

e 

Couscous 

1 teaspoon extra-virgin olive oil 

2 teaspoons peeled shallots, thinly sliced (about 1 large) 

1 ½ cups golden beets, peeled, thinly sliced, and quartered 

1 cup uncooked couscous 

2 cups water 

1/s teaspoon kosher salt 

1 cup raw spinach leaves, trimmed 

Sauce 

½ cup fresh orange juice 

2 tablespoons brown sugar 

2 tablespoons low-sodium soy sauce 

2 tablespoons sake (rice wine) 

1 tablespoon fresh lime juice 

½ teaspoon cornstarch 

1/s teaspoon crushed red pepper

4 (6-ounce) salmon fillets with skin (about 1 inch thick) 

cooking spra 

lime wedges (optional) 


2. To prepare couscous, heat the olive oil in a large nonstick skillet over mediumhigh 

heat. Add shallots and beets; saute 5 minutes or until shallots are tender and 

just beginning to brown. Stir in couscous; cook 1 minute, stirring frequently. Add 

water and salt; cover and simmer 8 minutes or until couscous is tender. Remove 

from heat; add spinach. Toss gently until combined and spinach wilts. Keep warm. 

3. To prepare sauce, combine all sauce ingredients in a small saucepan, stirring 

well with a whisk; bring to a boil over medium-high heat. Cook for 1 minute. 

4. To prepare fish, brush cut sides of fillets with % cup sauce; place, skin side up, 

on a grill rack precoated with cooking spray. Grill salmon for 2 minutes. Turn 

salmon fillets; brush with remaining % cup sauce. Grill 3 minutes or until fish 

flakes easily when tested with a fork or is at desired degree of

3. Arrange fillets on a grill coated with cooking spray. Grill over medium-high 

heat (350 ° F to 400 ° F) 3 minutes on each side or until fish just begins to flake 

with a fork. 

4. Cool slightly. Shred fish. Spoon 2 to 3 tablespoons fish into each tortilla, and 

top with slaw and papaya-mango salsa. Serve with a squeeze of fresh lime juice. 



Lamb Dijon ■ Serves 

6 (serving size is 2 chops) 

% cup Dijon mustard 

3 tablespoons chopped fresh rosemary, no stems 




12 (4-ounce) lamb chops, trimmed 


1. Combine first 5 ingredients in a large zip-top plastic bag. Add lamb; seal and 

marinate in refrigerator for 1 hour or up to 8 hours, turning bag occasionally. 

2. Preheat grill or grill pan to medium-high heat. 

3. Remove lamb from bag. Place lamb on grill rack or grill pan coated with cooking 

spray; cook 6 minutes on each side or until medium-rare or at desired degree 

of

112 teaspoon ground cloves 


1 box Near East Wild Rice 

1. Spray chicken breasts with cooking spray. Combine oregano, allspice, cumin, 

cloves, and garlic in a large bowl. Add the chicken breasts and cover with the 

herb mixture. Cook on a preheated grill over medium heat for about 30 minutes. 

2. Prepare rice according to package directions. When ready, divide rice among 

4 plates, and place one chicken breast on each plate. 


CALORIES 309 FAT 6 g PROTEIN 32.7 g SODIUM 89 mg FIBER .1 g 


Pacific Rim Chicken and Pork 

Serves 10 (serving size is about 1h cup) 

■ 


1 (1-pound) pork tenderloin, trimmed and cut into 2-inch pieces 

% cup low-sodium soy sauce 

1 cup water 

112 teaspoon black peppercorns 

1 1 /2 pounds skinless, boneless chicken breasts, cut into 2-inch pieces 

1 (12-ounce) bottle rice vinegar 

7 ounces fat-free, low-sodium chicken broth 

8 garlic cloves, crushed 

1 bay leaf 

1. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. 

Add pork pieces; cook 4 minutes, browning all sides. 

2. Add soy sauce, water, peppercorns, chicken, vinegar, broth, garlic, and bay leaf; 

bring to a boil. Cover, reduce heat, and simmer 1 hour. 

3. Uncover and increase heat to medium-high; simmer 20 minutes or until liquid is 

slightly syrupy. Discard bay leaf. 


CALORIES 104 FAT 4.2 g PROTEIN 23.7 g SODIUM 328 mg FIBER .3 g CARBOHYDRATE 1.7 g

Pepper Steak Serves 2 

1 tablespoon freshly ground black pepper 

% teaspoon dried rosemary 

2 beef tenderloins (roughly 5 ounces each) 



% cup dry red wine 

1. Combine black pepper and rosemary in a large bowl. Coat both sides of the 

tenderloins with the rub. 

2. Heat Smart Start and olive oil in a skillet until fully melted. Add the tenderloins, 

and cook over medium to medium-high heat for 5-7 minutes. 

3. Remove the tenderloins from the skillet, and place on a plate. 

4. Add wine to skillet, and bring to a boil over high heat until sauce is reduced by 

half. Spoon sauce over steaks. 


CALORIES 503 FAT 39.5 g PROTEIN 27 g SODIUM 119 mg FIBER .4 g CARBOHYDRATE 4 g 

Peppered Chicken and Shrimp Jambalaya 

Serves 6 (serving size is 2 cups) 

e 


% pound skinless, boneless chicken breast halves, diced 

6 ounces turkey kielbasa, halved lengthwise and sliced (about 1 % cups) 

1 % cups finely chopped onion 

% cup diced red bell pepper 

% cup diced green bell pepper 

% cup diced yellow bell pepper 

1 % cups uncooked long-grain rice 



% teaspoon ground red pepper 

1 cup water 

2 (16-ounce) cans fat-free, low-sodium chicken broth 

2 (14.5-ounce) cans diced tomatoes, undrained

112 pound medium shrimp, peeled and deveined 

% teaspoon hot sauce 


1. Heat oil in a large Dutch oven over medium heat. Add chicken, kielbasa, onion, 

and bell peppers; saute 5 minutes or until vegetables are tender-crisp, stirring 

frequently. 

2. Add rice; saute 2 minutes, stirring constantly. Add thyme, black pepper, and red 

pepper; saute 1 minute. Add water, broth, and tomatoes; bring to a boil over 

medium-high heat. Cover, reduce heat to medium-low, and simmer 15 minutes. 

3. Add shrimp and hot sauce; cover and cook 5 minutes or until shrimp are done. 

Remove from heat; stir in parsley and serve. 


CALO RI ES 37 4 FAT 6.6 g PROTEIN 26 g SODIUM 91 g mg FIBER 3 g CARBOHYDRATE 51.3 g 

Peppered Swordfish with Cardamom-Carrot Sauce 

■ 

Serves 4 

1 teaspoon cardamom pods 

% cup carrot juice 

1 1 /2 teaspoons rice vinegar 

1 teaspoon cornstarch 

112 teaspoon sugar 

salt, to taste 

1 pound boned, skinned swordfish or halibut 


% teaspoon coarse-ground black pepper 

1 tablespoon minced fresh chives (optional) 


2. Crush cardamom pods; remove seeds. 

3. In a l-to-l 1/2-quart pan, mix cardamom, carrot juice, rice vinegar, cornstarch, 

and sugar until well blended. Stir over high heat until mixture boils; reduce heat 

to low and simmer, stirring occasionally, until reduced to ½ cup, 7 to 9 minutes. 

Cover pan and remove from heat; let stand 5 to 10 minutes. Taste, and add salt 

and more vinegar if desired. Pour sauce through a fine strainer into a bowl.

4. Meanwhile rinse fish, pat dry, and cut into 4 equal portions. Rub fish with olive 

oil and sprinkle lightly with salt. Set a 1 0-to-12-inch nonstick frying pan (with 

ovenproof handle) over high heat. When pan is hot, add fish and turn as needed 

to brown on both sides, 2 to 3 minutes total. Sprinkle black pepper evenly over 

fish. 

5. Put pan in oven; bake until fish is opaque but still moist-looking in the center of 

the thickest part ( cut to test), 5 to 7 minutes. 

6. Transfer fish to rimmed plates. Spoon sauce evenly around fish, and sprinkle 

with chives. 


CALORIES 171 FAT 5.7 g (saturated 1.4 g) PROTEIN 23 g SODIUM 116 mg FIBER 1 g CARBOHYDRATE 5.5 g 

Peruvian Beef Kebabs 

Serves 6 (serving size is 1 skewer) 

Beef 

1 ½ pounds boneless sirloin steak, trimmed and cut into ½-inch pieces 


2 teaspoons ground hot paprika 




Fiery rub 

1 teaspoon ground hot paprika 


% teaspoon ground turmeric 

3 tablespoons chopped fresh flat-leaf parsley 


1. To prepare the beef, combine all beef ingredients in a large bowl; toss well. 

Cover and chill 3 hours. 

2. To prepare fiery rub, combine paprika, pepper, turmeric, and parsley. 


4. Remove beef from bowl, discarding marinade. Thread beef onto 6 10-inch 

skewers. Press fiery rub onto beef. Place kebabs on grill rack coated with cook-

ing spray; grill 6 minutes or until desired degree of doneness, turning once. Let 



CALORIES 188 FAT 7 g PROTEIN 26.3 g CALCIUM 23 mg SODIUM 109 mg CARBOHYDRATE 3.4 g 

Poached Dill Salmon 

Serves 6 

Salmon 

2 cups dry white wine 

2 cups water 

% teaspoon chicken-flavored bouillon granules 

1 0 red peppercorns 

4 teaspoons fresh dill 

2 bay leaves 

1 small lemon, sliced 

6 (6-ounce) salmon fillets (about 1 inch thick), skinned 

Dill sauce 

% cup peeled, seeded, finely chopped cucumber 

% cup fat-free sour cream 

% cup fat-free plain yogurt 

2 teaspoons dill seed 


1. Combine the wine, water, bouillon, peppercorns, dill, bay leaves, and lemon in 

a skillet. Bring to a boil; cover, reduce heat, and simmer for 10 minutes. 

2. Add salmon to the skillet mixture, and cook for 10 minutes. Transfer the salmon 

to a plate, cover, and chill thoroughly. 

3. Mix all dill sauce ingredients together in a bowl. Spoon the dill sauce evenly 

over the salmon fillets. 


CALORIES 260 FAT 13 g PROTEIN 24 g SODIUM 150 mg FIBER .2 g CARBOHYDRATE 5 g

Roasted Striped Bass with Warm Lentil Salad 

Serves 4 

■ 

1 cup small French green or brown lentils, sorted and rinsed 

% cup caramelized onions 

% cup canned roasted red peppers, cut into strips 

3 tablespoons sherry vinegar 


% teaspoon ground cumin 

% teaspoon cayenne pepper 

4 boned, skinned striped bass or other firm-fleshed white fish fillets (about 6 ounces each) 


lemon wedges 


2. In a 4-to-5-quart pan over high heat, bring lentils and 1 quart water to a boil. 

Reduce heat, and simmer until lentils are tender, 25 to 30 minutes. Drain and 

return to pan. Stir in caramelized onions, red peppers, vinegar, parsley, cumin, 

and cayenne pepper. 

3. Meanwhile rinse fish and pat dry. Sprinkle lightly all over with black pepper. 

Arrange pieces slightly apart in a foil-lined 12 x 15-inch baking pan. Bake until 

opaque but still moist-looking in the center of the thickest part (cut to test), 


4. Mound lentil salad equally on four dinner plates. Using a wide spatula, top 

each mound with a piece of fish. Serve with lemon wedges. 


CALORIES 408 FAT 5.9 g PROTEIN 46 g SODIUM 151 mg FIBER 8.2 g CARBOHYDRATE 44 g 

Shrimp and Scallop Pesto 

Serves 2 

1 pound sea scallops or medium shrimp, peeled and deveined 

% cup prepared pesto 



8 cherry tomatoes, halved

1. Bring 4 cups water to a boil. Add scallops or shrimp; remove from heat. After 

8 minutes, remove scallops or shrimp with slotted spoon. 

2. In a large bowl, mix pesto, olive oil, and parsley. Stir in scallops. Before serving, 

gently toss scallop mixture with cherry tomato halves. 



Shrimp, Broccoli, and Sun-Dried Tomatoes with Pasta 

Serves 4 (serving size is 2 cups) 

e 

% cup sun-dried tomatoes, packed without oil 

% cup boiling water 

3 cups uncooked farfalle (bow-tie pasta) 

1 1 /2 cups chopped broccoli 

cooking spra 


1 pound large shrimp, peeled and deveined 


% cup (4 ounces) fat-free cream cheese 

% teaspoon dried basil 

% cup reduced-fat Parmesan cheese 


1. Place tomatoes and boiling water in a bowl. Cover and let stand 30 minutes or 

until tender; drain and chop. 

2. Meanwhile cook pasta according to package directions, omitting any added salt 

or fat. Drain. 

3. Steam broccoli, covered, 4 minutes or until crisp-tender. Set aside. 

4. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking 

spray. Add garlic to pan; saute 30 seconds. Add shrimp; cook 4 minutes. Add 

broth and cream cheese, stirring to combine; bring to a boil. Reduce heat, and 

simmer 2 minutes. Add tomatoes, broccoli, and basil; stir well. Cook 2 minutes 

or until thoroughly heated, stirring frequently. Remove from heat. Stir in pasta, 

Parmesan, and lemon juice. Serve immediately. 


CALORIES 427 FAT 3 g PROTEIN 39.8 g SODIUM 862 mg FIBER 5.6 g CARBOHYDRATE 58.7 g

Shrimp Scampi Serves 2 


2 tablespoons I Can't Believe It's Not Butter 

1 pound large shrimp, shelled and deveined 

2 teaspoons chopped garlic 

½ cup dry white wine 

% cup fresh parsley, chopped 

1 ½ tablespoons fresh lemon juice 


pinch red pepper flakes 

1. Coat a skillet with cooking spray. Add I Can't Believe It's Not Butter to skillet, 

and melt over high heat for 1 minute. Add shrimp and saute, stirring frequently, 

until shrimp are pink and slightly golden, about 4 minutes. Add garlic and saute 

until aroma is released, about 1 minute. 

2. Add wine, parsley, lemon juice, black pepper, and red pepper flakes to taste. 

Bring to a boil, lower heat, and simmer to heat through. Serve immediately. 


CALORIES 3gg FAT 29 g PROTEIN 46 g SODIUM 480 mg FIBER 4 g CARBOHYDRATE 5 g 

Spicy Chicken and Okra 

Serves 4 

3 tablespoons Atkins Quick Quisine bake mix 


1 ½ pounds skinless, boneless chicken thighs, cut into 1 ½-inch pieces 

2 teaspoons canola oil 

½ can (7 ounces) Cajun-style stewed tomatoes, undrained, chopped 

2 tablespoons chopped garlic 

% cup low-sodium chicken broth 

%-½ teaspoon crushed red pepper flakes 

1 package (10 ounces) frozen cut okra, thawed

1. Place bake mix and black pepper in a plastic bag. Add chicken, and shake to 

coat. Set aside. 

2. Heat canola oil in a large nonstick skillet over high heat until hot. Add chicken, 

and saute until browned on all sides, about 5 minutes. Add tomatoes with their 

juices, garlic, broth, and red pepper flakes. Bring to a boil, cover, reduce heat to 

low, and simmer 10 to 15 minutes, until chicken is cooked through. Add okra, 

cover, and simmer until okra is soft, about 5 minutes. 


CALORIES 270 FAT 9g PROTEIN 38 g SODIUM 435 mg FIBER 4 g 


Spicy Korean Pork Barbecue 

Serves 4 

1 pound pork tenderloin, trimmed 

2 tablespoons granulated Splenda 

2 tablespoons low-sodium soy sauce 

2 tablespoons red chili pepper 

1 teaspoon peeled and minced fresh ginger 

1 teaspoon dark sesame oil 



1. Wrap pork in plastic wrap; freeze 1 1 /2 hours or until firm. Remove plastic wrap; 

cut pork diagonally across grain into very thin slices, approximately 1/s inch or 

as thin as you can make them. 

2. Combine pork and next 6 ingredients (Splenda through garlic) in a large zip-top 

plastic bag. Seal and marinate in refrigerator 1 hour, turning bag occasionally. 


4. Place a wire grilling basket on grill rack. Remove pork from bag; discard marinade. 

Place pork on grilling basket coated with cooking spray; grill 8 minutes 

or until at desired degree of cl oneness, turning frequently. 


CALORIES 175 FAT 5.5 g PROTEIN 25.5 g SODIUM 201 mg FIB ER .3 g CARBOHYDRATE 2.9 g

Spicy Paella with Chile, Lime, and Cilantro 

Serves 8 (serving size is 1 % cups paella and 3 shrimp) 

e 

Broth 

1 dried New Mexican or Anaheim chile 



2 garlic cloves, peeled 

2 (16-ounce) cans fat-free, low-sodium chicken broth 

Herb blend 

½ cup chopped fresh cilantro 

% cup fresh lime juice 



Paella 


2 (3.5-ounce) chicken sausages (such as Gerhard's brand), cut into 1 12-inch pieces 

24 large shrimp (about 2 pounds), peeled and deveined, tails intact 

2 ½ cups finely chopped red bell pepper 

2 cups finely chopped onion 

2 cups sliced zucchini 

1 cup canned diced tomatoes, undrained 

1 teaspoon hot paprika 



2 cups uncooked short-grain rice 

½ cup frozen corn kernels 

8 lime wedges 

1. To prepare the broth, remove stem and seeds from chile. Combine the chile, 

cumin, cinnamon, and 2 garlic cloves in a food processor; process until minced. 

Combine chile mixture and broth in a saucepan. Bring to a simmer (do not 

boil). Keep warm over low heat. 

2. To prepare herb blend, combine cilantro, lime juice, olive oil, and 2 garlic 

cloves; set aside.

3. To prepare paella, heat 1 teaspoon oil in large paella pan or large skillet over 

medium heat. Add sausages; saute 3 minutes. Remove from pan. Add shrimp; 

saute 2 minutes. Remove from pan. Add bell pepper and onion, and saute 5 minutes, 

stirring occasionally. Add zucchini; saute 5 minutes. Add tomatoes, paprika, 

salt, and 3 garlic cloves; cook 5 minutes, scraping pan to loosen browned 

bits. Add rice; cook 1 minute, stirring constantly. Stir in broth, herb blend, 

sausages, and corn; cook 10 minutes, stirring frequently. Arrange shrimp, heads 

down, in rice mixture; cook 10 minutes. Remove from heat. Cover with a towel, 

and let stand 10 minutes. Serve with lime wedges. 


CALORIES 373 FAT 8.4 g PROTEIN 22.1 g SODIUM 474 mg FIBER 3 g CARBOHYDRATE 50.5 g 

Spinach and Ricotta Chicken 

■ 

Serves 6 (serving size is 1 stuffed breast and 3 tablespoons wine mixture) 

Filling 

1 cup part-skim ricotta cheese 

% cup reduced-fat Parmesan cheese 



1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry 

1 large egg 

Chicken 




2. To prepare filling, combine all filling ingredients. 

3. To prepare chicken, place each chicken breast between 2 sheets heavy-duty 

plastic wrap; pound to %-inch thickness using a meat mallet or rolling pin. Divide 

and spread filling evenly over chicken breasts. Roll up jelly-roll fashion. 

Tuck in sides; place chicken, seam side down, in a 13 x 9-inch baking dish. Pour 

wine over chicken. Cover dish with foil. 

4. Bake for 30 minutes, basting chicken with wine every 10 minutes. Uncover and 

bake an additional 15 minutes or until chicken is done. Remove chicken from

pan; keep warm. Strain wine mixture through a sieve over a bowl; discard 

solids. Serve wine mixture over chicken. 



Swordfish Kebabs 

■ 

Serves 4 





1 pound fresh swordfish 

½ large red onion, cut into quarters 

½ green bell pepper, cored, seeded, and cut into quarters 

½ red bell pepper, cored, seeded, and cut into quarters 

8 cherry tomatoes 

8 mushroom caps 

1. Preheat the broiler to 450 ° F. 

2. Combine olive oil, black pepper, lime juice, and mustard in a bowl, and blend. 

Cut fish into cubes. Coat the fish cubes evenly in the marinade. 

3. Thread the fish and vegetables onto 4 skewers, alternating fish with vegetables. 

Brush the kebabs lightly with the reserved marinade. Place skewers on 

a broiler pan. Cook for 3 minutes, and brush with marinade one last time. Broil 

for another 3-4 minutes until veggies are crisp and fish is no longer translucent. 


CALORIES 167 FAT 3 g PROTEIN 22 g SODIUM gg mg FIBER 7 g CARBOHYDRATE 15 g 

Tomatillo Shrimp Fajitas ■ Serves 

4 (serving size is 2 fajitas) 


1 ½ cups red bell pepper strips 

2 teaspoons minced garlic 

1 small red onion, vertically sliced

% cup green salsa (store-bought) 



1 % pounds large shrimp, peeled and deveined 

8 (6-inch) corn tortillas 


1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking 

spray. Add bell pepper, garlic, and onion; saute 4 minutes. Stir in salsa, coriander, 

salt, and shrimp; saute 2 minutes or until shrimp are done. 

2. Arrange about 1 /2 cup shrimp mixture down the center of each tortilla; sprinkle 

each tortilla with 11/2 teaspoons cilantro. 



Tuna Kebabs 

Serves 4 

% cup reduced-sodium soy sauce 

% cup rice wine 

1 tablespoon toasted sesame oil 

1 tablespoon peeled, grated fresh ginger 

1 tablespoon chopped garlic 

2 teaspoons Splenda 

2 pounds tuna steaks, cut into 24 1-inch cubes 

3 scallions, whites only, cut into 16 1-inch pieces 

1 large red bell pepper, cut into 16 1-inch squares (about 1 /3 pound) 

2 Chinese eggplants, cut into 24 1-inch rounds (about% pound) 

8 bamboo skewers, soaked in water 15 minutes 

1. Preheat grill to high. 

2. Combine soy sauce, rice wine, sesame oil, ginger, garlic, and Splenda in a large 

bowl. Add tuna, scallions, and red pepper, and toss to coat. Marinate for 

15 minutes in the refrigerator. 

3. Remove tuna, scallions, and red pepper from marinade, and set aside. Toss eggplant 

in marinade, and let sit for 3 minutes. Remove eggplant, and set aside 

with other ingredients. Discard marinade.

4. To assemble skewers: On each skewer, alternate 3 pieces tuna, 2 pieces scallion, 

2 pieces red pepper, and 3 pieces eggplant ( eggplant should be skewered 

through both skin sides of the rounds). Grill for 3-4 minutes per side (tuna will 

be rare in the center). 


CALORIES 294 

FAT 3 g 

PROTEIN 55 g SODIUM 304 mg FIBER 3 g CARBOHYDRATE 8 g 

Yucatan Chicken 

Serves 8 (serving size is 1 chicken roll) 

Annatto seeds are used in Indian and Hispanic cuisine for their earthy, bitter flavor. Most supermarkets 

should carry them in some form, although a trip to a specialty market may be in order, which is why they are 

optional in this recipe. 


112cup water 

112 cup orange juice 

2 tablespoons ground annatto seeds (optional) 




112 teaspoon ground allspice 

% teaspoon freshl ground black pepper 

8 (4-ounce) skinless, boneless chicken breasts 

% cup low-sodium chicken broth 

2 cups sliced onion 

1 (14.5-ounce) can chopped tomatoes, undrained 

8 large Swiss chard leaves or banana leaves 

cilantro sprigs (optional) 

1. With a food processor running, drop garlic through the food chute and process 

until minced. Add the next 8 ingredients (water through black pepper), and 

process until blended. Reserve 1 cup of the garlic mixture, and set aside; combine 

the rest with the chicken in a large zip-top plastic bag, and seal. Marinate 

in refrigerator 8 hours, turning the bag occasionally. 

2. Remove chicken from bag. 


4. Heat broth in a large nonstick skillet over medium-high heat. Add onion, and 

cook for 3 minutes or until tender. Add% cup reserved marinade and the toma-

toes. Bring to a boil, and cook for 5 minutes or until reduced to 2 cups. Remove 

tomato mixture from heat, and set aside. 

5. Drop Swiss chard or banana leaves into a large saucepan of boiling water; cook 

30 seconds. Drain and rinse under cold water; drain again. 

6. Place 1 chicken breast in center of each leaf, and top with% cup tomato mixture. 

Fold in the edges of leaves, and roll up; place the chicken rolls in a 13 x 9-inch baking 

dish. Pour remaining 3 /4 cup of marinade over the chicken rolls. Cover, and 

bake for 50 minutes; uncover, and bake for an additional 10 minutes. Serve with 

the remaining tomato mixture. Garnish with cilantro sprigs, if desired. 



Sauces, Snacks, and Sides 

Asparagus with Ginger Vinaigrette 

Serves 5 (serving size is 1 cup) 

When asparagus is out of season in the winter and fall, use fresh green beans or broccoli 

1 1 /2 tablespoons rice vinegar 

2 teaspoons sesame seeds, toasted 

2 teaspoons peeled, grated fresh ginger 

2 teaspoons vegetable oil 

1 teaspoon minced shallots 

% teaspoon low-sodium soy sauce 

112 teaspoon honey 

% teaspoon dried rosemary, crushed 


5 cups (1-inch) diagonally cut asparagus (about 2 pounds), steamed and chilled 

e 

Combine first 9 ingredients, stirring with a whisk. Combine vinegar mixture 

and asparagus; toss well. 


CALORIES 72 FAT 2.2 g PROTEIN 4.2 g SODIUM 152 mg CARBOHYDRATE 2.8 g

Baked Eggplant in Roasted Tomato Sauce 

■ 

Serves 6 

8 plum tomatoes (about 1 pound) 


1 ½ cups diced onion, divided 

½ cup dry red wine 

1 teaspoon chopped fresh oregano 


1 cup sliced onion 


20 garlic cloves, peeled (about 2 large heads) 

1 cup canned low-sodium vegetable broth 

18 (½-inch-thick) slices eggplant (about 2 medium) 

2 (10-ounce) packages frozen chopped spinach, thawed, drained, and squeezed dry 

4 ounces reduced-fat feta cheese, crumbled 

oregano sprigs (optional) 


2. Place tomatoes in a shallow baking dish coated with cooking spray. Bake for 

30 minutes. Set aside. 

3. Heat a medium saucepan over medium-high heat. Add 1 cup diced onion; saute 

3 minutes. Stir in tomatoes, red wine, oregano, and black pepper; bring to a 

boil. Reduce heat; simmer 20 minutes. Place tomato mixture in a blender; 

process until smooth. Set aside; keep warm. 

4. Place a saucepan coated with cooking spray over high heat. Add sliced onion; 

saute 5 minutes. Add white wine and garlic. Bring to a boil; cook 5 minutes. Stir 

in broth; bring to a boil. Reduce heat; simmer 20 minutes. Place garlic mixture 

in a blender; process until smooth. Set aside; keep warm. 

5. Place half of eggplant in a single layer on a baking sheet coated with cooking 

spray; broil 5 minutes on each side or until lightly browned. Repeat procedure 

with remaining eggplant; set aside. 

6. Place a large nonstick skillet coated with cooking spray over medium-high heat. 

Add ½ cup diced onion; saute 3 minutes. Add spinach; cook 10 minutes, stirring 

frequently. Remove from heat; stir in cheese. 


8. Arrange 6 eggplant slices, 2 to 3 inches apart, on a baking sheet. Spread 2 1 /2 

tablespoons spinach mixture over each slice. Stack each with another eggplant

slice, an additional 2½ tablespoons spinach mixture, and remaining slices. Bake 

for 15 minutes. Arrange 1 eggplant stack on each of 6 plates; spoon 1/3 cup 

tomato sauce and 2 tablespoons garlic sauce on each plate. Garnish with 

oregano, if desired. 


CALORIES 138 FAT 4.1 g PROTEIN 8.7 g SODIUM 62 mg FIBER 6.8 g IRON 3.6 mg CARBOHYDRATE 23.8 g 

Barbecue Baked Lentils ■ Serves 

8 (serving size is % cup) 

3 cups water 

2 cups dried brown lentils 

1 cup diced onion 

% cup low-carb barbecue sauce 

% cup prepared mustard 

% teaspoon ground ginger 

% teaspoon vanilla extract 

% teaspoon ground allspice 



2. Combine water and lentils in a large saucepan. Bring to a boil; cover, reduce 

heat to medium-low, and simmer 20 minutes. Drain lentils in a colander over a 

bowl, reserving 1 cup cooking liquid. 

3. Combine lentils and diced onion in an 11 x 7-inch baking dish. Combine reserved 

cooking liquid, barbecue sauce, and the remaining ingredients. Pour the 

barbecue mixture over the lentil mixture, stirring to combine. Bake for 1 hour. 



Brussels Sprouts with Browned Garlic .. 

Serves 6 (serving size is 1 12 cup) 

To trim Brussels sprouts, discard the tough outer leaves and trim off about 1 /4 inch from the stems. Don 'f 

trim too much from the stems, or the sprouts will fall apart. Be sure to brown the garlic over low heat because 

ti can burn in a flash.

6 cups trimmed Brussels sprouts, halved (about 2 pounds) 

1 tablespoon olive oil, divided 


cooking spray 

3 garlic cloves, thinly sliced 



2. Combine the Brussels sprouts, 11/i teaspoons oil, and black pepper. Place 

sprouts mixture in a 13 x 9-inch baking dish coated! with cooking spray. Bake 

for 25 minutes or until sprouts are crisp-tender. Keep warm. 

3. Heat 1 1 /2 teaspoons olive oil in a small skillet over medium-low heat. Add garlic, 

and cook for 3 minutes or until golden brown, stirring occasionally. Remove 

from heat; stir in juice. Add to sprouts mixture; toss well. 



Caramelized Cayenne Almonds 

Serves 4 (serving size is 1h cup) 

1 cup baking Splenda 

1/scupwater 

1 ¼ teaspoons ground red pepper 



2 cups blanched almonds 



2. Combine the first 5 ingredients (Splenda through cumin) in a medium, heavy 

saucepan over medium-high heat. Bring to a boil, stirring occasionally. Add almonds 

to pan, and cook 22 minutes or until Splenda mixture thickens and 

coats the nuts, stirring occasionally. Immediately spread nut mixture in a single 

layer on a jelly roll pan coated with cooking spray. Bake for 20 minutes. Separate 

nuts with 2 forks. Cool completely. 


CALORIES 412 FAT 36 g PROTEIN 15 g SODIUM 15 mg Fl BER 8.6 g CARBOHYDRATE 12.9 g

Curried Baby Carrots 

% pound (4-inch) baby carrots 


1 tablespoon nonfat sour cream 

% teaspoon curry powder 

% teaspoon skim milk 

% teaspoon fresh lemon juice 

% teaspoon honey 

■ Serves 

2 

Steam carrots, covered, 7 minutes or until crisp-tender; drain. Combine mayonnaise 

and remaining ingredients in a saucepan; place over medium-low heat 

until hot, stirring occasionally. Serve sauce with carrots. 



Deviled Eggs 

■ 

Serves 6 (serving size is 1 egg) 

6 peeled hard-cooked eggs 

3 tablespoons low-fat mayonnaise 

2 teaspoons Dijon mustard 

squirt of lemon juice 


paprika 

Cut eggs in half, lengthwise. Remove the yolks, and blend them by hand with 

mayonnaise, mustard, lemon juice, and salt. Spoon the mixture back into the 

whites. Dust with paprika. 


CALORIES 128 

FAT 11 g 

PROTEIN 7 g SODIUM 155 mg FIBER O g CARBOHYDRATE 1 g


... Serves 

4 (serving size is 1 cup) 

5 cups broccoli florets (about 1 pound) 


2 teaspoons minced, seeded jalapeno pepper 

14 garlic cloves, minced (about 3 tablespoons) 


1 tablespoon rice vinegar 

1. Steam broccoli, covered, 4 minutes. 

2. Heat oil in a large nonstick skillet over medium-high heat. Add the jalapeno 

and garlic, and saute 2 minutes. Remove from heat. Add the broccoli, lemon 

juice, and vinegar, and toss well. 


CALORIES 59 FAT 1.6 g PROTEIN 4 g SODIUM 32 mg FIBER 3.6 g CARBOHYDRATE 9.7 g 

Garlic Green Beans 

Serves 6 (serving size is % cup) 

1 ½ pounds green beans 

1 tablespoon vegetable oil 


%cup water 

1/s teaspoon freshl ground black pepper 

1 ½ tablespoons fresh lemon juice 

1. Trim ends from beans, and remove strings. Cut beans in half lengthwise, slicing 

through the seam on each side of the beans. 

2. Heat oil and garlic in a large skillet over high heat. Add beans, and cook 5 minutes 

or until lightly browned, stirring frequently. Reduce heat to medium, and 

gradually add water and black pepper; cook 2 minutes. Remove from heat; stir 

in lemon juice. 


CALORIES 53 

FAT 2.5 g 

PROTEIN 1.9 g SODIUM 10 mg Fl BER 2 g CARBOHYDRATE 6 g

• Grilled Veggie Salad Serves 4 (serving size is 1 12 cup) 

You can be creative wtfh the vegetables you throw into this healthful salad-use whatever is in season and 

locally grown, but remember to choose from the slow oxidizer-friendly veggies. 



2 1 /2 teaspoons olive oil 

1 tablespoon raspberry-flavored vinegar 

1 clove garlic, minced 

2 ears fresh corn, husked 

1 small zucchini, cut in half lengthwise (about¼ pound) 

1 small yellow squash, cut in half lengthwise (about ¼ pound) 

1 large red bell pepper, cut into quarters 

1 medium eggplant, cut in half lengthwise (about 1 pound) 

2 (%-inch) slices red onion 

1 large unpeeled tomato, cored and cut in half crosswise 

cooking spray 

1. Combine rosemary, black pepper, olive oil, vinegar, and garlic in a bowl; stir 

with a whisk until blended. Brush ears of corn and the cut surfaces of the remaining 

vegetables with half the olive oil mixture, and set aside. 

2. Coat grill rack with cooking spray; place on grill over medium-hot coals. Place 

vegetables, cut sides down, on rack. Cook 5 minutes; brush with remaining 

olive oil mixture. Turn vegetables over, and cook an additional 5 minutes or 

until tender. Remove from grill; cut each ear of corn into 6 pieces. Cut each 

onion slice into quarters. Cut remaining vegetable pieces in half. 



Marinated Jicama Sticks 

Serves 10 

3 pounds jicama 


¼ teaspoon chili powder 

1 tablespoon chopped fresh cilantro

1. Peel jicama, rinse, and cut into 1 /2-inch-thick slices. With cookie cutters or a 

knife, cut jicama into bone shapes or 1/2-inch-wide sticks. 

2. Combine all ingredients in a bowl; toss well. Cover and chill 1 hour. 


CALORIES 40 FAT 0.1 g PROTEIN 0.8 g SODIUM 4.2 mg FIBER 5.1 g CARBOHYDRATE 9.2 g 


•• 

Serves 4 

4 cups cauliflower florets 

1 ounce I Can't Believe It's Not Butter spray 

1 ounce half-and-half 


1. Steam cauliflower until soft. 

2. Puree in a food processor, adding butter spray and the half-and-half. Season 

with pepper. 


CALORIES 101 FAT 8g PROTEIN 2 g 

SODIUM 82 mg 

FIBER 3 g 


Roast Beef Roll-ups 

Serves 2 

4 slices roast beef 


4 teaspoons fat-free cream cheese 

4 teaspoons French's honey mustard 

4 scallions, chopped 

1. Place 1 slice roast beef on a lettuce leaf spread with 1 teaspoon fat-free cream 

cheese. 

2. Top with 1 teaspoon of honey mustard. Sprinkle wraps evenly with scallions 

(roughly 1 scallion per wrap). 


CALORIES 79 

FAT 2.5 g 

PROTEIN 12 g SODIUM 82 mg FIBER 1 g CARBOHYDRATE 2 g

Roasted Carrots 

• 

Serves 3 

1 pound carrots 

1 teaspoon cayenne pepper 

1 teaspoon chopped fresh cilantro 

1 teaspoon chopped fresh mint 

1 teaspoon chopped fresh parsley 

I Can't Believe It's Not Butter spray 


2. Wash and peel carrots and cut off the ends. Blanch carrots for 2 minutes until 

crisp-tender. 

3. Mix all herbs together and sprinkle over carrots. Place carrots on cooking 

sheet, and coat sheet and carrots lightly in spray. Bake for 25 minutes. 


CALORIES 40 FAT 1 g PROTEIN 1.9 g SODIUM 35 mg FIBER 3 g CARBOHYDRATE 9 g 

Sesame Broccoli, Red Pepper, and Spinach 

Serves 6 

1 tablespoon sesame seeds 

1 teaspoon canola oil 

1 bunch broccoli, cut into 1-inch florets, stems peeled and cut into 2-by-%-inch strips 

1 red bell pepper, cut into thin strips 

1 garlic clove, pushed through a press 

1 bag (1 0 ounces) washed spinach 

1 small hot red chile or jalapeno pepper, seeded, finely chopped 


2 teaspoons sesame oil 

1. Toast sesame seeds in a large nonstick skillet over medium heat, stirring until 

golden brown and fragrant. Transfer to a small bowl. 

2. Heat oil over medium heat in same skillet until hot. Add broccoli and red pepper; 

cook until broccoli is crisp-tender, about 5 minutes. Add garlic, spinach, 

jalapeiio, soy sauce, and sesame oil; mix well.

3. Cover and cook until spinach is wilted, about 2 minutes. Sprinkle with toasted 

sesame seeds. 


CALORIES 59 FAT 3 g PROTEIN 3 g SODIUM 70 mg 

FIBER 5 g 



Serves 2 ( 1 serving is 4 mushroom caps) 

1 (10-ounce) package frozen spinach 

8 large mushrooms 



2 tablespoons reduced-fat Parmesan cheese 

1. In a medium saucepan, bring water to a boil. Add spinach. Cover and cook according 

to package directions. 

2. Wash the mushrooms, and remove and chop the stems. Heat the olive oil in a large 

skillet. Add the chopped mushroom stems and saute until golden, about 3 minutes. 

Remove from the pan and set aside. Add the mushroom caps to the skillet 

and saute for 4 minutes. Remove the mushroom caps and place them on a plate. 

3. Drain the spinach, carefully squeezing out extra water. Stir in the chopped 

mushroom stems, minced garlic, and Parmesan cheese. Spoon the spinach mixture 

into the mushroom caps and serve immediately. 


CALORIES 170 FAT 9 g PROTEIN 10 g SODIUM 209 mg FIBER 8 g CARBOHYDRATE 12 g

P L A N S F O R H E A L T H 

FREE PORTION BASED 

MEAL PLANS 

Collated by M-MATH.com 

B E T T E R D A Y S & 

B E T T E R L I V E S

Everything you eat and drink matters. Find your healthy eating style that reflects your preferences, culture, traditions, 

and budget—and maintain it for a lifetime! The right mix can help you be healthier now and into the future. The key is 

choosing a variety of foods and beverages from each food group—and making sure that each choice is limited in 

saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices you can enjoy. 

3 cups 

Move to low-fat or 

fat-free milk or yogurt 

Choose fat-free milk, yogurt, 

and soy beverages (soy milk) 

to cut back on your saturated 

fat. 

Be active your way: Children 6 to 17 years old should move 60 minutes every day. Adults should be physically active at least 2 1/2 hours per week. 

Dairy 

United States Department of Agriculture 

MyPlate Plan 

Find your Healthy Eating Style 

Food Group Amounts for 1,600 Calories a Day 

Fruits 

Vegetables 

Grains 

Protein 

1 1/2 cups 

2 cups 

5 ounces 

5 ounces 

Focus on whole fruits 

Vary your veggies 

Make half your grains 

whole grains 

Vary your protein 

routine 

Focus on whole fruits that 

are fresh, frozen, canned, or 

dried. 

Choose a variety of colorful 

fresh, frozen, and canned 

vegetables—make sure to 

include dark green, red, and 

orange choices. 

Find whole-grain foods by 

reading the Nutrition Facts 

label and ingredients list. 

Mix up your protein foods 

to include seafood, beans 

and peas, unsalted nuts and 

seeds, soy products, eggs, 

and lean meats and poultry. 

Limit 

Drink and eat less sodium, saturated fat, and added sugars. Limit: 

• Sodium to 2,300 milligrams a day. 

• Saturated fat to 18 grams a day. 

• Added sugars to 40 grams a day.

Center for Nutrition Policy and Promotion 

January 2016 

USDA is an equal opportunity provider and employer. 

MyPlate Plan 

Write down the foods you ate today and track your daily MyPlate, MyWins! 

Food group targets for a 1,600 calorie* pattern are: 

Write your food choices for 

each food group 

Did you reach 

your target? 

Fruits 

1 1/2 cups 

1 cup of fruits counts as 

• 1 cup raw or cooked fruit; or 

• 1/2 cup dried fruit; or 

• 1 cup 100% fruit juice. 

Y 

N 

Limit 

Limit: 



• Added sugars to 40 grams a day. 

Vegetables 

2 cups 

1 cup vegetables counts as 

• 1 cup raw or cooked vegetables; or 

• 2 cups leafy salad greens; or 

• 1 cup 100% vegetable juice. 

Y 

N 

Activity 

Y N 

Be active your way: 

Grains 

5 ounce equivalents 

1 ounce of grains counts as 

• 1 slice bread; or 

• 1 ounce ready-to-eat cereal; or 

• 1/2 cup cooked rice, pasta, or cereal. 

Y 

N 

Adults: 

• Be physically active at least 

2 1/2 hours per week. 

Children 6 to 17 years old: 

• Move at least 60 minutes every day. 

Protein 


1 ounce of protein counts as 

• 1 ounce lean meat, poultry, or seafood; or 

• 1 egg; or 

• 1 Tbsp peanut butter; or 

• 1/4 cup cooked beans or peas; or 

• 1/2 ounce nuts or seeds. 

Y 

N 

Y N 

Dairy 

3 cups 

1 cup of dairy counts as 

• 1 cup milk; or 

• 1 cup yogurt; or 

• 1 cup fortified soy beverage; or 

• 1 1/2 ounces natural cheese or 2 ounces 

processed cheese. 

Y 

N 

* This 1,600 calorie pattern is only an estimate of your 

needs. Monitor your body weight and adjust your 

calories if needed. 

MyWins 

Track your MyPlate, MyWins





3 cups 






fat. 


Dairy 


MyPlate Plan 



Fruits 

Vegetables 

Grains 

Protein 

1 1/2 cups 

2 1/2 cups 

6 ounces 

5 ounces 




whole grains 


routine 



dried. 














Limit 






January 2016 


MyPlate Plan 





Did you reach 

your target? 

Fruits 

1 1/2 cups 





Y 

N 

Limit 

Limit: 




Vegetables 

2 1/2 cups 





Y 

N 

Activity 

Y N 


Grains 






Y 

N 

Adults: 





Protein 




• 1 egg; or 




Y 

N 

Y N 

Dairy 

3 cups 







Y 

N 




MyWins 






3 cups 






fat. 


Dairy 


MyPlate Plan 



Fruits 

Vegetables 

Grains 

Protein 

2 cups 

2 1/2 cups 

6 ounces 

5 1/2 ounces 




whole grains 


routine 



dried. 














Limit 






January 2016 


MyPlate Plan 





Did you reach 

your target? 

Fruits 

2 cups 





Y 

N 

Limit 

Limit: 




Vegetables 

2 1/2 cups 





Y 

N 

Activity 

Y N 


Grains 






Y 

N 

Adults: 





Protein 

5 1/2 ounce equivalents 



• 1 egg; or 




Y 

N 

Y N 

Dairy 

3 cups 







Y 

N 




MyWins 






3 cups 






fat. 


Dairy 


MyPlate Plan 



Fruits 

Vegetables 

Grains 

Protein 

2 cups 

3 cups 

8 ounces 

6 1/2 ounces 




whole grains 


routine 



dried. 














Limit 






January 2016 


MyPlate Plan 





Did you reach 

your target? 

Fruits 

2 cups 





Y 

N 

Limit 

Limit: 




Vegetables 

3 cups 





Y 

N 

Activity 

Y N 


Grains 






Y 

N 

Adults: 





Protein 




• 1 egg; or 




Y 

N 

Y N 

Dairy 

3 cups 







Y 

N 




MyWins 






3 cups 






fat. 


Dairy 


MyPlate Plan 



Fruits 

Vegetables 

Grains 

Protein 

2 cups 

3 1/2 cups 

9 ounces 

6 1/2 ounces 




whole grains 


routine 



dried. 














Limit 






January 2016 


MyPlate Plan 





Did you reach 

your target? 

Fruits 

2 cups 





Y 

N 

Limit 

Limit: 




Vegetables 

3 1/2 cups 





Y 

N 

Activity 

Y N 


Grains 






Y 

N 

Adults: 





Protein 




• 1 egg; or 




Y 

N 

Y N 

Dairy 

3 cups 







Y 

N 




MyWins 






3 cups 






fat. 


Dairy 


MyPlate Plan 



Fruits 

Vegetables 

Grains 

Protein 

2 1/2 cups 

3 1/2 cups 

10 ounces 

7 ounces 




whole grains 


routine 



dried. 














Limit 






January 2016 


MyPlate Plan 





Did you reach 

your target? 

Fruits 

2 1/2 cups 





Y 

N 

Limit 

Limit: 




Vegetables 

3 1/2 cups 





Y 

N 

Activity 

Y N 


Grains 






Y 

N 

Adults: 





Protein 




• 1 egg; or 




Y 

N 

Y N 

Dairy 

3 cups 







Y 

N 




MyWins 






3 cups 






fat. 


Dairy 


MyPlate Plan 



Fruits 

Vegetables 

Grains 

Protein 

2 1/2 cups 

4 cups 

10 ounces 

7 ounces 




whole grains 


routine 



dried. 














Limit 






January 2016 


MyPlate Plan 





Did you reach 

your target? 

Fruits 

2 1/2 cups 





Y 

N 

Limit 

Limit: 




Vegetables 

4 cups 





Y 

N 

Activity 

Y N 


Grains 






Y 

N 

Adults: 





Protein 




• 1 egg; or 




Y 

N 

Y N 

Dairy 

3 cups 







Y 

N 




MyWins 






3 cups 






fat. 


Dairy 


MyPlate Plan 



Fruits 

Vegetables 

Grains 

Protein 

2 1/2 cups 

4 cups 

10 ounces 

7 ounces 




whole grains 


routine 



dried. 














Limit 






January 2016 


MyPlate Plan 





Did you reach 

your target? 

Fruits 

2 1/2 cups 





Y 

N 

Limit 

Limit: 




Vegetables 

4 cups 





Y 

N 

Activity 

Y N 


Grains 






Y 

N 

Adults: 





Protein 




• 1 egg; or 




Y 

N 

Y N 

Dairy 

3 cups 







Y 

N 




MyWins 


Grain focused diet meal plans 

Lunch 

Raw vegetable sandwich with sliced tomato, cucumber, lettuce, 

and green onion on whole-grain bread with hummus sprinkled 

with extra-virgin olive oil 

Dinner 

Filet of salmon (preferably wild) with 1 pat butter 

Garlic Mashed Yams* 

Steamed Swiss chard drizzled with extra-virgin olive oil and 

lemon juice 

Green salad with sliced tomato, mango, and red cabbage tossed 

in Coconut Oil Dressing* and sprinkled with flaxseeds or 

sesame seeds 

Carrot sticks 

Day 3 

Breakfast 

Whole-grain cereal with soy milk, sliced banana, fresh blueberries, 

a few chopped walnuts, and flaxseeds or sesame seeds 

Alkalinizing Potato Water 

Lunch 

Mixed green salad with lightly cooked diced potato, sliced 

tomato, avocado, cucumber, mango, and grated carrot topped 

with sardines and sliced almonds and tossed in Coconut Oil 

Dressing* 

Dinner 

Chicken Corn Chowder* (substitute whole milk for cream) 

Green salad with sliced tomato, carrot, red cabbage, and 

garbanzo beans tossed in extra-virgin olive oil and apple cider 

vinegar

Day 4 

Breakfast 

Oatmeal topped with fresh seasonal fruit, chopped walnuts, 

hazelnuts, and a dollop of plain low-fat yogurt sprinkled with 

flaxseeds or sesame seeds 


Lunch 

Mediterranean Lentil Stew* with sliced almonds 

Green salad with mango chunks topped with hazelnuts and 

tossed in Coconut Oil Dressing* 

Dinner 

Salmon Filet with Mango Cilantro Salsa* (preferably wild 

salmon) topped with toasted unsweetened coconut 

Steamed spinach drizzled with coconut oil or extra-virgin 

olive oil 

Roasted Vegetables* (potatoes) 

Carrot sticks 

Day 5 

Breakfast 

Soft-boiled eggs on a bed of raw or lightly cooked baby spinach 

1 or 2 slices whole-grain toast with 1 or 2 pats butter 


Lunch 

Baby spinach salad with lightly cooked diced potato, grated 

carrot, and sliced hard-boiled eggs, mushrooms, and 

avocado tossed in Apple Cider Vinaigrette* or Coconut Oil 

Dressing*

Dinner 

Broiled steak 

Sweet Potato and Green Bean Salad* 

Carrot and celery sticks 

Day 6 

Breakfast 

Fresh seasonal berries 

Eggs or tofu scrambled in coconut oil 

1 or 2 slices whole-grain bread with 1 or 2 pats butter 


Lunch 

Quinoa or couscous salad with garbanzo beans, sliced tomato, 

mushrooms, and radishes tossed in Coconut Oil Dressing* on 

a bed of arugula and sprinkled with flaxseeds or sesame seeds 

Dinner 

Chicken Chili* on a bed of brown rice sprinkled with coconut 

oil 

Crunchy Coleslaw* 

Day 7 

Breakfast 

Whole-grain cereal with soy milk, dried figs, chopped almonds, 

hazelnuts, sprinkled with flaxseeds or sesame seeds 


Lunch 

Golden Beet Soup* 

Green salad with sliced avocado, tomato, and garbanzo beans 

tossed in Coconut Oil Dressing*

Dinner 

Chicken Stroganoff * (substitute yogurt for sour cream) 

Whole-grain pasta 

Steamed broccoli sprinkled with extra-virgin olive oil and 

lemon juice 

Carrot sticks and sliced cucumbers 

Menu Plan 2 

Day 1 

Breakfast 

Oatmeal topped with fresh seasonal fruit, sliced almonds, 

hazelnuts, dried figs, and a dollop of plain low-fat yogurt 


Lunch 

Mediterranean Lentil Stew* topped with sliced almonds 

Green salad with sliced tomato and avocado tossed in Balsamic 

Vinaigrette* and sprinkled with flaxseeds or sesame seeds 

Dinner 



Steamed Swiss chard sprinkled with coconut oil and lemon juice 

Roasted Vegetables* (sweet potatoes) 

Day 2 

Breakfast 

Soft-boiled eggs on a bed of chopped raw or lightly cooked baby 

spinach 

1 or 2 slices whole-grain toast with almond butter and fruitsweetened 

jam 

Grated Potatoes (see index for recipe)

Lunch 

Raw vegetable sandwich with sliced tomato, cucumber, mushrooms, 

and green onion on whole-grain bread spread with 

black bean hummus drizzled with extra-virgin olive oil 

Dinner 


Lightly steamed carrots and Swiss chard drizzled with extravirgin 

olive oil and lemon juice 

Green salad with cherry tomatoes and sliced orange bell pepper 

tossed in Coconut Oil Dressing* and sprinkled with flaxseeds 

and/or sesame seeds 

Day 3 

Breakfast 

Eggs scrambled in coconut oil topped with black beans and a 

dollop of plain low-fat yogurt 

Grated Potatoes 

Lunch 


Brown rice salad with sliced tomato, mushrooms, green pepper, 

onion, and chopped walnuts tossed in extra-virgin olive oil 

and apple cider vinegar and sprinkled with flaxseeds or sesame 

seeds 

Dinner 

Chicken Stroganoff* (substitute yogurt for sour cream) 

Short-grain brown rice sprinkled with coconut oil 

Steamed broccoli sprinkled with extra-virgin olive oil, garlic, 

and lemon juice 

Carrot and celery sticks

Day 4 

Breakfast 





Lunch 

Whole-grain pasta on a bed of arugula topped with garbanzo 

beans and sliced almonds drizzled with extra-virgin olive oil 

and a few drops lemon juice 

Dinner 

Chicken Chili* 

1 slice whole-grain bread with 1 pat butter 

Grated carrot and sliced celery tossed in Coconut Oil 

Dressing* 

Day 5 

Breakfast 

Fruit smoothie with pineapple, berries, banana, plain low-fat 

yogurt, and coconut juice 



Lunch 

Tabbouleh salad with cherry tomatoes, sliced onion, chopped 

garlic, tofu, and grated raw beets tossed in Coconut Oil 

Dressing* and topped with chopped almonds and flaxseeds or 

sesame seeds 

2 or 3 fresh figs

Dinner 

Grilled or roasted chicken breast 

White Bean and Kale Salad* 


Day 6 

Breakfast 

Low-fat vanilla yogurt with fresh seasonal fruit, sliced almonds, 

and hazelnuts topped with granola, flaxseeds, and sesame 

seeds 


Lunch 

Baby spinach salad with sliced red cabbage, avocado, hardboiled 

eggs, mushrooms, and grated carrot tossed in Honey- 

Yogurt Dressing* 


Dinner 

Grilled or broiled lamb chops with Spicy Curried Lentils* (see 

Halibut with Spicy Curried Lentils* recipe) 

Watercress salad with sliced avocado and orange tossed in 

Coconut Oil Dressing* and sprinkled with flaxseeds or sesame 

seeds 

Day 7 

Breakfast 

Whole-grain cereal with plain low-fat yogurt, sliced banana, 

fresh blueberries, and a few chopped almonds and 

hazelnuts 

Alkalinizing Potato Water

Lunch 

Mixed green salad with sliced tomato, avocado, cucumber, 

carrot, and mango topped with sardines and almonds and 

drizzled with extra-virgin olive oil and apple cider vinegar 


Dinner 


Raw cabbage salad with sliced tomato, grated carrot, zucchini, 

and celery tossed in Coconut Oil Dressing* 

Menu Plan 3 

Day 1 

Breakfast 

Whole-grain cereal with plain low-fat yogurt, sliced banana, 

fresh blueberries, and a few chopped walnuts, and sprinkled 

with flaxseeds or sesame seeds 


Lunch 

Fresh crabmeat atop mixed greens, sliced tomato, avocado, 

cucumber, mango, and almonds tossed in Balsamic 

Vinaigrette* 


Dinner 


Green salad with sliced tomato, carrot, red cabbage, and 

garbanzo beans tossed in Coconut Oil Dressing* 


Day 2 

Breakfast 

Oatmeal topped with chopped figs, walnuts, and plain low-fat 

yogurt or soy milk 


Lunch 


Sliced tomato and cucumber on a leaf of romaine lettuce 

sprinkled with Honey-Yogurt Dressing* and topped with 

chopped mint 

Dinner 

Broiled or grilled thick-cut lean pork chops with Mango 

Cilantro Salsa* (see Salmon Filet with Mango Cilantro Salsa* 

recipe) topped with toasted unsweetened coconut 

Steamed Swiss chard sprinkled with extra-virgin olive oil and 

lemon juice 


Carrot sticks and sliced cucumber 

Day 3 

Breakfast 

Sliced papaya or mango 

Chopped raw or lightly cooked baby spinach omelet cooked in 

coconut oil and topped with plain low-fat yogurt 


Lunch 

Sardine sandwich with sliced tomato, cucumber, lettuce, and 

green onion on whole-grain bread spread with hummus and 

drizzled with extra-virgin olive oil

Dinner 



Steamed Swiss chard sprinkled with coconut oil and lemon juice 

Green salad with raw zucchini chunks, mushrooms, and carrots 

tossed in Apple Cider Vinaigrette* and sprinkled with 


Day 4 

Breakfast 

Plain low-fat yogurt with fresh seasonal fruit 



Lunch 

Baby spinach salad with sliced hard-boiled eggs, mushrooms, 

avocado, tomato, grated carrot, and garbanzo beans topped 

with sliced almonds and tossed in Honey Yogurt Dressing* 

Dinner 

Chicken Stroganoff* (substitute yogurt for sour cream) on a 

bed of whole-grain pasta sprinkled with coconut oil 

Steamed broccoli sprinkled with extra-virgin olive oil and lemon 

juice 

Carrot sticks 

Day 5 

Breakfast 


Eggs with mushrooms and green onions scrambled in coconut 

oil 

Grated Potatoes

Lunch 

Tabbouleh or couscous salad with sliced tomato, red onion, and 

red cabbage on a bed of arugula topped with garbanzo beans, 

tossed in Coconut Oil Dressing*, and sprinkled with flaxseeds 

or sesame seeds 

Dinner 


Brown basmati rice with a dollop of plain low-fat yogurt 


Day 6 

Breakfast 

Whole-grain granola topped with vanilla low-fat yogurt or soy 

milk, dried figs, chopped almonds, and hazelnuts 


Lunch 


Green salad with sliced tomato, avocado, and mango topped 

with sliced almonds and drizzled with Coconut Oil Dressing* 

Dinner 

Halibut with Spicy Curried Lentils* 

Green salad with cherry tomatoes and grated carrot tossed in 

Balsamic Vinaigrette* 

Day 7 

Breakfast 

Fruit smoothie with mango, banana, plain low-fat yogurt, and 

coconut juice 



Lunch 

Wild rice or tabbouleh salad with sliced hard-boiled eggs, 

tomato, and mango tossed in Coconut Oil Dressing* and 

topped with poached prawns, fresh figs, crushed hazelnuts, 

and flaxseeds or sesame seeds 

Dinner 

Broiled or grilled steak 


Carrot sticks 

Menu Plan 4 

Day 1 

Breakfast 

Oatmeal topped with fresh seasonal fruit, crushed or chopped 

hazelnuts, and plain low-fat yogurt or soy milk 


Lunch 

Mediterranean Lentil Stew* topped with a dollop of plain 

low-fat yogurt and chopped green onion 

Green salad with sliced tomato, mushrooms, and red bell peppers 

topped with sliced almonds and tossed in Coconut Oil 

Dressing* 

Dinner 


Green salad with sliced tomato, grated red cabbage, carrot, and 

garbanzo beans tossed in extra-virgin olive oil and apple cider 

vinegar

Day 2 

Breakfast 

Plain low-fat yogurt with fresh seasonal fruit 



Lunch 

Tabbouleh salad with brown rice, raw baby spinach, sliced 

tomato, avocado, mushrooms, and grated carrot topped with 

crabmeat and tossed in Coconut Oil Dressing* 

Dinner 

Trout with Spicy Curried Lentils* (see Halibut with Spicy 

Curried Lentils* recipe) 


Day 3 

Breakfast 


Eggs scrambled in coconut oil topped with black beans and 

plain low-fat yogurt 

Grated Potatoes with 1 pat butter 

Lunch 

Couscous or brown rice salad with sliced tomato, mango, and 

red onion on a bed of watercress tossed in Coconut Oil 

Dressing* 

Dinner 



Carrot sticks and cucumber slices

Day 4 

Breakfast 

Eggs fried over easy in 1 pat butter and pure olive oil on a bed of 

chopped raw or lightly cooked baby spinach and grated carrot 

1 slice whole-grain toast with almond butter 


Lunch 

Raw vegetable sandwich with sliced tomato, cucumber, 

lettuce, and red onion on whole-grain pita bread spread with 

hummus, and sprinkled with coconut oil 

Dinner 

Filet of salmon (preferably wild) with extra-virgin olive oil and 

lemon juice 

Steamed Swiss chard with 1 pat butter or sprinkled with 

coconut oil 

Green salad with cherry tomatoes and orange bell peppers 

tossed in Balsamic Vinaigrette* and sprinkled with flaxseeds 


Carrot sticks 

Day 5 

Breakfast 

Fresh seasonal fruit 

Poached eggs 

Grated Potatoes with 1 pat butter 

Lunch 


Green salad with sliced carrot, lightly steamed peas and lima 

beans, and walnuts, drizzled with extra-virgin olive or 

coconut oil and lemon juice, and sprinkled with flaxseeds or 

sesame seeds

Dinner 

Beef Stroganoff (substitute beef for chicken and yogurt for sour 

cream in the Chicken Stroganoff* recipe) 

Whole-grain pasta tossed in coconut oil 

Steamed broccoli with 1 pat butter and lemon juice 

Carrot sticks and sliced cucumber 

Day 6 

Breakfast 

Fruit smoothie with berries, banana, plain low-fat yogurt, and 

coconut juice 



Lunch 

Tabbouleh or brown rice salad with cherry tomatoes, raw grated 

broccoli stem, and blanched cauliflower florets tossed in 

Coconut Oil Dressing* and topped with shrimp, fresh figs, 


Dinner 




Carrot sticks 

Day 7 

Breakfast 

Whole-grain cereal with soy milk, sliced banana, fresh blueberries, 

papaya, and a few chopped walnuts 


Lunch 

Mixed green salad with lightly cooked diced potato, 

sliced tomato, avocado, cucumber, carrot, and mango topped with 

sardines and toasted almonds and tossed in Coconut Oil 

Dressing* 

Dinner 



Steamed baby spinach sprinkled with coconut oil and lemon 

juice 

Roasted Vegetables* (potatoes and carrots)

THERAPIST 

YOUR 

E x p e r t A d v i c e , i n s u r e d q u a l i f i e d & i n t e r n a t i o n a l l y 

r e c o g n i s e d 

Sports Endurance Meal 

Plans 

These plans are designed to improve 

performance for endurance athletes, typically 

long distance. They incorporate carb loading 

10 days prior to an event lasting 90 minutes 

or longer 

10 

7.5 

5 

© Copyright M-MATH.com all rights reserved 

Removal of this logo is an offence 

Membership Number: ____________ 

2.5 

0 

Performance 

Endurance 

Power 

Strength 

Microbiome 

Better Body 

Notes 

"For carb loading days add 2-4 servings of slow digesting starches up to a maximum of 12 daily servings after that make 

up the difference with portions of fruit - aim for fast digesting carbs post exercise 2-3 servings of your daily total (make 

these fast to medium digesting) and consider 2-3 ounces of lean protein from your daily total to aid recovery, otherwise 

focus your starches on whole-grains. Have a starch containing meal 3 hours before an event and 1 serving of your total 

allowance within 1 hour prior - if possible" 

[*If using this plan as a pre-fast day then on the following fast day have, 2 veg 1 fruit and 3 dairy]

Meat & Alt 

oz or 

as stated 

[M] 

Sports Endurance Meal Plans 

2000: [M] 3 | [G] 7 | [F] 1.5| [V] 2.5| [D] 3 2600: [M] 4 | [G] 10 | [F] 2| [V] 3.5| [D] 3 3200: [M] 6 | [G] 12 | [F] 3| [V] 3.5| [D] 3 

1600: [M] 2 | [G] 4 | [F] 1.5| {V] 2 [D] 3 2200: [M] 3 | [G] 7 | [F] 2| [V] 3| [D] 3 2800: [M] 5 | [G] 11 | [F] 2| [V] 3.5| [D] 3 3400: [M] 7 | [G] 14 | [F] 3| [V] 3.5| [D] 3 

1800: [M] 2 | [G] 6 | [F] 1.5| [V] 2 [D] 3 2400: [M] 4 | [G] 8 | [F] 2| [V] 3| [D] 3 3000: [M] 6 | [G] 11| [F] 3| [V] 3.5| [D] 3 3600: [M] 5 | [G] 11 | [F] 3.5| [V] 5| [D] 6 

"It is VERY important all dairy sources above 3 and all protein sources above 5 are very lean for this plan 

to hold true - other food group combinations exist for each kcal level and this is meant as an illustration 

only" 

Lean pork chicken 

beef, grilled lamb or 

duck or fish 

Turkey or other game 

without skin 

Egg whites or up to 2 

whole eggs 

Cheese high fat >17.5g 

per 100g once only 

Low fat cheese 

mozerella, quork 

Your Therapist: ___________________ 

Membership Number: ___________________ 

3800: [M] 5 | [G] 13 | [F] 3.5| [V] 5| [D] 6 

4000: [M] 6 | [G] 14 | [F] 3.5| [V] 5.5| [D] 6 

Tofu, nut and seed cutlets 

or burgers vegan meat 

alts, beans and pulses 

including lentils 1/3 

serving protein shake, 

low sugar 

Starches & 

Grains 

oz or as 

stated 

[G] 

Fruit 

cups 

[F] 

Veg 

cups 

[V] 

Dairy & 

Alt 

1 cup liquid 

or 1oz 

butters 

[D] 

Sauces & 

Oils 

1/2 a cup 

< 

Snacks 

1/2 a cup 

or 1 

< 

Quinoa millet pearl 

barley or breakfast 

cereal including 

gluten free varieties 

Apples and pairs 

peaches nectarines 

and plums 

Kale spinach broccoli 

garlic onion rocket 

spring onions 

cabbage all colours 

turnip radish 

Skimmed or semiskimmed 

milk 

Sweet and sour sauce 

Creamy Cilantro 

Lime Dressing 

Eggs with mushrooms 

and turkey or mock 

bacon or any fruit 1/2 

a cup 

Pasta wholegrain 

rice wild or brown 

preffered or 1/2 cup 

of potatoes corn peas 

squash or yams 

Bananas grapes cherries 

and berries 

Tomatoes carrots 

peppers all colours 

chillis all colours 

cauliflower and 

chard 

Low fat cheeses and 

quork or soy nut/seed 

alts 

Tzatziki Sauce 

Ketchup 

Broccolicheese 

baked potato 

Mixed bean salad 

with pasta and green 

beans 

|____________________|__________________| 

Any snack below 60kcal 

Any wholegrain, 

multigrain or seeded 

bread 1 medium slice 

Papaya 

Pineapple 

Guava 

Olives, eggplant 

avocado 

Low fat dairy yogurts 

or soy nut/seed milk 

based alts 

Tartar Sauce 

Lower kcal BBQ 

sauce 

1 trail mix or reduced 

saturated fat packet 

of crisps/chips 

- TOTAL no more 

than 1 a day 

Nuts and seeds 1oz 

Mango avocado 

leeches starfruit 

sharon fruit dragon 

fruit 

Other salad leaves 

and salad veg 

including cucumber 

Soy or seed and nut 

milks or 1oz of any 

butters or soy 

seed/nut butter 

alts (2x a day max) 

Walden Farms or 

other almost zero kcal 

sauces and 

condiments reg 

serving 

per sitting 

Salad leaves & veg, 

homemade non starchy 

veg soups made with 

water or skimmed milk 

and herbs 

Free Foods 

[Add 2 tbs good quality nutritional yeast, 5+ strain probiotic -9g of psyllium husk 

and a multi-vitamin and mineral for all plans below 1800kcal]

THERAPIST 

YOUR 



Sports Power Meal Plans 


performance for power and sprint athletes. 

All protein sources above 5oz must be very 

lean, choose low fat and saturated fat options, 

grill meat etc... a low fat protein shake of any 

description can be used as a lean meat & alt 

source, note count protein shakes as 1 carb 

serving per 15g of carbs 

10 

7.5 

5 




2.5 

0 

Performance 

Endurance 

Power 

Strength 

Microbiome 

Better Body 

Notes 

Consider 2-3 ounces of lean protein from your daily total to aid recovery, otherwise focus 

your starches on whole-grains. Have a starch containing meal 3 hours before an event and 1 

serving of your total allowance within 1 hour prior - if possible" 


Meat & Alt 

oz or 

as stated 

[M] 

Sports Power Meal Plans 

2000: [M] 7 | [G] 5 | [F]0.5| [V] 2.5| [D] 3 2600: [M] 11 | [G] 6 | [F] 2| [V] 3| [D] 3 3200: [M] 12 | [G] 8 | [F] 1 | [V] 4| [D] 6 

1600: [M] 5 | [G] 4| [F] 0.5| {V] 2 [D] 3 2200: [M] 9 | [G] 5 | [F] 1| [V] 3| [D] 3 2800: [M] 12 | [G] 7 | [F] 2| [V] 3.5| [D] 3 3400: [M] 14 | [G] 8 | [F] 1| [V] 4| [D] 6 

1800: [M] 7 | [G] 4| [F] 0.5| [V] 2 [D] 3 2400: [M] 10 | [G] 6 | [F] 1| [V] 3| [D] 3 3000: [M] 10| [G] 8 | [F] 1| [V] 4 [D] 6 3600: [M] 14 | [G] 9 | [F] 1.5| [V] 5| [D] 6 



only" 



duck or fish 


without skin 


whole eggs 







3800: [M] 16| [G] 10 | [F] 1.5 [V] 5| [D] 6 

4000: [M] 16 | [G] 10 | [F] 1.5| [V] 5.5| [D] 6 

Tofu, nut and seed 

cutlets or burgers vegan 

meat alts, beans and 

pulses including lentils 

1/3 serving protein 

shake, low sugar 

Starches & 

Grains 

oz or as 

stated 

[G] 

Fruit 

cups 

[F] 

Veg 

cups 

[V] 

Dairy & 

Alt 

1 cup liquid 

or 1oz 

butters 

[D] 

Sauces & 

Oils 

1/2 a cup 

< 

Snacks 

1/2 a cup 

or 1 

< 







and plums 



spring onions 


turnip radish 


milk 



Lime Dressing 




a cup 

Pasta wholegrain rice 

wild or brown 





and berries 





chard 



alts 


Ketchup 


baked potato 



beans 

|____________________|__________________| 





Papaya 

Pineapple 

Guava 


avocado 



based alts 

Tartar Sauce 


sauce 





than 1 a day 


Mango avocado 



fruit 


and salad veg 









sauces and 


serving 

per sitting 





and herbs 

Free Foods 

[Add 2 tbs good quality nutritional yeast, 5+ strain probiotic -9g of psyllium husk and a multi-vitamin 

and mineral for all plans below 1800kcal]

THERAPIST 

YOUR 



Sports Mixed Meal Plans 


performance for mixed athletes. All protein 

sources above 5oz must be very lean, choose 

low fat and saturated fat options, grill meat 

etc... a low fat protein shake of any 

description can be used as a lean meat & alt 

source, note count protein shakes as 1 carb 

serving per 15g of carbs 

8 

6 

4 




2 

0 

Performance 

Endurance 

Power 

Strength 

Microbiome 

Better Body 

Notes 

Consider 2-3 ounces of lean protein from your daily total to aid recovery, otherwise focus 

your starches on whole-grains. Have a starch containing meal 3 hours before an event and 1 

serving of your total allowance within 1 hour prior - if possible" 


Meat & Alt 

oz or 

as stated 

[M] 

Sports MIxed Meal Plans 

2000: [M] 5 | [G] 6 | [F]1.5| [V] 2.5| [D] 3 2600: [M] 8 | [G] 8 | [F] 2| [V] 3| [D] 3 3200: [M] 10 | [G] 11 | [F] 3 | [V] 3.5| [D] 3 

1600: [M] 4 | [G] 4| [F] 1.5| {V] 2 [D] 3 2200: [M] 6 | [G] 6 | [F] 2| [V] 3| [D] 3 2800: [M] 8 | [G] 9 | [F] 2| [V] 3.5| [D] 3 3400: [M] 11 | [G] 12 | [F] 3| [V] 3.5| [D] 3 

1800: [M] 4 | [G] 5 [F] 1.5| [V] 2 [D] 3 2400: [M] 7 | [G] 7 | [F] 2| [V] 3| [D] 3 3000: [M] 9| [G] 9 | [F] 3| [V] 3.5 [D] 6 3600: [M] 9 | [G] 10 | [F] 3.5| [V] 4.5| [D] 6 



only" 



duck or fish 


without skin 


whole eggs 







3800: [M] 10 | [G] 11 | [F] 3.5 [V] 5| [D] 6 

4000: [M] 11 | [G] 12 | [F] 3.5| [V] 5.5| [D] 6 







Starches & 

Grains 

oz or as 

stated 

[G] 

Fruit 

cups 

[F] 

Veg 

cups 

[V] 

Dairy & 

Alt 

1 cup liquid 

or 1oz 

butters 

[D] 

Sauces & 

Oils 

1/2 a cup 

< 

Snacks 

1/2 a cup 

or 1 

< 







and plums 



spring onions 


turnip radish 


milk 



Lime Dressing 




a cup 


wild or brown 





and berries 





chard 



alts 


Ketchup 


baked potato 



beans 

|____________________|__________________| 





Papaya 

Pineapple 

Guava 


avocado 



based alts 

Tartar Sauce 


sauce 





than 1 a day 


Mango avocado 



fruit 


and salad veg 









sauces and 


serving 

per sitting 





and herbs 

Free Foods 

[Add 2 tbs good quality nutritional yeast, 5+ strain probiotic -9g of psyllium husk and a multi-vitamin 

and mineral for all plans below 1800kcal]

THERAPIST 

YOUR 



Low FODMAPs Meal 


These plans are designed to reduce load to 

the gut in fructose and associated compounds 

that may cause irritation in IBS and clients 

with a leaky or irritated gut lining, the plans 

are temporary as reactive food should be 

reintroduced in limited amount after a 

maximum of 6 weeks 

10 

7.5 

5 




2.5 

0 

Symptoms 

Diabetes 

Heart Health 

Microbiome 

Cancer Risk 

Better Body 

Notes 

"Try to include whole-grains at least half the time you have grains include 

beans and pulses every other day if possible and reduce consumption of 

processed, red or fatty meat. Limit high fat dairy sources have at least 3 sources 

of lower fat dairy a day"

Meat & Alt 

oz or 

as stated 

[M] 

Starches & 

Grains 

oz or as 

stated 

[G] 

Fruit 

cups 

[F] 

Veg 

cups 

[V] 

Dairy & 

Alt 

1 cup liquid 

or 1oz 

butters 

Sauces & 

Oils 

1/2 a cup 

< 

Snacks 

1/2 a cup 

or 1 

< 

Low FODMAPS Meal Plans 

1400: [M] 3 | [G] 4 | [F] 1| [V] 1.5 2000: [M] 5 | [G] 6 | [F] 1.5| [V] 2.5 2600: [M] 6.5 | [G] 8 | [F] 2| [V] 3 

1600: [M] 4 | [G] 5 | [F] 1.5| {V] 1.5 2200: [M] 5.5 | [G] 6 | [F] 2| [V] 2 .5 2800: [M] 6.5 | [G] 9 | [F] 2| [V] 3.5 

1800: [M] 5 | [G] 5 | [F] 1.5| [V] 2 2400: [M] 6 | [G] 7 | [F] 2| [V] 3 3000: [M] 7 | [G] 10 | [F] 2.5| [V] 3.5 

[All diets < 1800kcal consider a good multi-strain probiotic without prebiotics a psyllium husk fiber supplement 2 tbs 

nutritional yeast and a multi-vitamin] 



duck or fish or other 

meat 

Cornflakes, gluten 

free Crackers, plain 

gluten free 

Millet or quinoa 

Ackee 

Bananas, unripe 

Bilberries 

Blueberries 

Breadfruit 

Alfalfa 

Bamboo shoots 

Bean sprouts 

Beetroot, canned and 

pickled Ginger Kale 

Almond milk or rice 

milk (200ml per 

sitting) 

Any gluten free sauce 

WITHOUT fructose 

or fructose or maple 

syrup added 

1 oz of 

Chia seeds 

Hemp seeds 

Poppy seeds 

Pumpkin seeds 


without skin 


whole eggs 

Buckwheat flour 

Buckwheat noodles 

Brown rice / whole 

grain rice 

Chestnuts 

Carambola 

Cantaloupe 

Cranberry – 1 tbsp 

Clementine 

Dragon fruit 

Carrots Celeriac 

Chives Courgette 

Cucumber 

Eggplant / aubergine 

Fennel Green beans 

Lactose free cow's 

milk and macadamia 

milk 

Any oil 2 tbs per 

serving as tolerated 

Oatcakes Peanuts 

Pecans – max of 15 

Pine nuts – max of 15 

Polenta 

Popcorn 




mozerella, quork as 

tolerated 

Wheat free breads 

Gluten free breads 1 

medium slice or wheat or 

gluten free pasta 1oz 

Kiwifruit 

Lemon including 

lemon juice 

Lime including lime 

juice 

Pineapple 

Marrow 

Okra 

Olives 

Parsnip Lettuce 

Radish, Swiss Chard 

Hemp milk 

Avoid honey, corn 

syrup limited 

amounts of maple 

syrup may be 

tolerated 

Tortilla chips / corn 

chips - crisps 

Crispbread gluten and 

wheat free 

sesamee and sunflower 

seeds 



Allowed nut and seed 

cutlets or burgers non 

soy or tofu based 

vegan meat alts, 1 

serving of bean based 

ameat alts 

Wheat free or gluten free 

pasta, Bread, wheat – 1 

slice, Almonds – max 15 

Biscuit, savoury 

Biscuit, shortbread – 1 

only 

Mandarin 

Orange 

Passion fruit 

Paw paw 

Papaya 

1/4 cup of beans and pulses 

or bell peppers if tolerated 

maximum 2 1/4 cups a day 

separated by at least 3 

hours 

Brie Camembert 

Cheddar Cottage Feta 

Goat (2x a day max) 


other near zero kcal 

sauces reg serving 

per sitting 

Salad leaves & allowed 

veg,in a salad or soup 

made with water or low 

fat rice milk (200ml per 

sitting) 

Free Foods 

For soft(er) food version blend into soup, or stew or poach any ingredients, consider using papaya or pineapple or 

bromelain enzyme with meat cooking to make sure soft, advise client to cut food into smaller pieces prior to eating

THERAPIST 

YOUR 



Mediterranean Diet Meal 


The mediterranean diet is higher in fats than 

a lot of weight losss diets but remains very 

healthy as the focus is on healthier monounsaturated 

fat and healthy polyunsaturated 

fat from oily fish, olives and virgin olive oil 

used as a dressing 

10 

7.5 

5 




2.5 

0 

Symptoms 

Diabetes 

Heart Health 

Microbiome 

Cancer Risk 

Better Body 

Notes 

"Try to include whole-grains at least half the time you have grains include beans and pulses 

every other day if possible and reduce consumption of processed, red or fatty meat. Limit high 

fat dairy sources have at least 3 sources of lower fat dairy a day, on this plan try to have seeds 

and nuts at least every other day and beans and pulses every day with 3 servings of oily fish a 

week unless pregnant then its around zero"

Mediterranean Diet Meal Plans 



2000: [M] 5 | [G] 6 | [F] 2| [V] 2.5 2600: [M] 6.5 | [G] 8 | [F] 2| [V] 3 

1600: [M] 4 | [G] 4 | [F] 2| {V] 2.5 2200: [M] 5.5 | [G] 6 | [F] 2| [V] 2 .5 2800: [M] 6.5 | [G] 9 | [F] 2| [V] 3.5 

1800: [M] 4 | [G] 5 | [F] 2| [V] 2.5 2400: [M] 6 | [G] 7 | [F] 2| [V] 3 3000: [M] 7 | [G] 10 | [F] 2.5| [V] 3.5 

[All diets < 1800kcal consider a good multi-strain probiotic a fibre supplement 2 tbs nutritional yeast and a multi-vitamin] 

Meat & Alt 

oz or 

as stated 

[M] 

Starches & 

Grains 

oz or as 

stated 

[G] 

Fruit 

cups 

[F] 

Veg 

cups 

[V] 

Dairy & 

Alt 

1 cup liquid 

or 1oz 

butters 

Sauces & 

Oils 

1/2 a cup 

< 

Snacks 

1/2 a cup 

or 1 

< 



duck or fish 







and plums 



spring onions 


turnip radish 


milk 



Lime Dressing 

Reduced fat 

carbonarra sauce 




a cup 


without skin 


whole eggs 


wild or brown 





and berries 





chard 



alts 


Pasta Sauce 

Olive oil 1tbs, reduced 

fat pesto 2 tbs 


baked potato 



beans or 1oz of nuts 

|____________________|__________________| 









Papaya 

Pineapple 

Guava 


avocado 



based alts 

Tartar Sauce 


sauce 



of crisps/chips - 

TOTAL no more than 

1 a day 






low sugar 


Mango avocado 



fruit 


and salad veg 









sauces and 


serving per 

sitting 





and herbs 

Free Foods 

For soft(er) food version blend into soup, or stew or poach any ingredients, consider using papaya or pineapple or bromelain 

enzyme with meat cooking to make sure soft, advise client to cut food into smaller pieces prior to eating

THERAPIST 

YOUR 



DASH Diet Meal Plans 

The DASH diet was designed by doctors and 

health professionals specifically with the aim 

of reducing heart disease risk, shellfish, 

cheese, processed meat and eggs are limited 

and their is a focus on whole-grains 

10 

7.5 

5 




2.5 

0 

Symptoms 

Diabetes 

Heart Health 

Microbiome 

Cancer Risk 

Better Body 

Notes 



fat dairy sources have at least 3 sources of lower fat dairy a day, limit shellfish, eggs and 

cheese to no more than 2 days a week and no more than 2 servings (combined) on those days"

DASH Diet Style Meal Plans 



2000: [M] 4 | [G] 7| [F] 2| [V] 2 .5 2600: [M] 5 | [G] 6.5 | [F] 2| [V] 3 

1600: [M] 4 | [G] 4 | [F] 2| {V] 2.5 2200: [M] 4.5 | [G] 8 | [F] 2| [V] 2 .5 2800: [M] 5 | [G] 9 | [F] 3| [V] 4 

1800: [M] 4 | [G] 5 | [F] 2| [V] 2.5 2400: [M] 5 | [G] 8 | [F] 2| [V] 3 3000: [M] 5 | [G] 10 | [F] 4| [V] 4 


Meat & Alt 

oz or 

as stated 

[M] 

Starches & 

Grains 

oz or as 

stated 

[G] 

Fruit 

cups 

[F] 

Veg 

cups 

[V] 

Dairy & 

Alt 

1 cup liquid 

or 1oz 

butters 

Sauces & 

Oils 

1/2 a cup 

< 

Snacks 

1/2 a cup 

or 1 

< 



duck or fish 







and plums 



spring onions 


turnip radish 


milk 



Lime Dressing 

Poaches egg whites 

with mushrooms 



a cup 


without skin 


whole eggs 


wild or brown 





and berries 





chard 



alts 


Ketchup 

Broccoli-quark (17.5g 







Papaya 

Pineapple 

Guava 


avocado 



based alts 

Tartar Sauce 


sauce 



of crisps/chips - 

TOTAL no more than 

1 a day 








Mango avocado 



fruit 


and salad veg 









sauces and 


serving 

per sitting 





and herbs 

Free Foods 



THERAPIST 

YOUR 



Anti-inflammatory Diet 

Meal Plans 

The Anti-inflammatory diet was designed by 

a doctor with the aim of increasing 

consumption of fruit and vegetables to 

reduce disease risk and improve symptom 

management. It is good for most things 

except for those with FODMAPs sensitivities 

10 

7.5 

5 




2.5 

0 

Symptoms 

Diabetes 

Heart Health 

Microbiome 

Cancer Risk 

Better Body 

Notes 



fat dairy sources have at least 3 sources of lower fat dairy a day, eat a rainbow of fruit and 

vegetables - variety is key"

Anti-inflammatory Diet Meal Plans 



2000: [M] 4 | [G] 6| [F] 2| [V] 4 2600: [M] 5| [G] 8.5 | [F] 2.5| [V] 4 

1600: [M] 4 | [G] 4 | [F] 2| {V] 2.5 2200: [M] 4.5 | [G] 6 | [F] 2| [V] 4 2800: [M] 5 | [G] 9 | [F] 3| [V] 4 

1800: [M] 4 | [G] 4.5 | [F] 2| [V] 3 2400: [M] 5 | [G] 7 | [F] 2| [V] 5 3000: [M] 5 | [G] 10 | [F] 4| [V] 4 


Meat & Alt 

oz or 

as stated 

[M] 

Starches & 

Grains 

oz or as 

stated 

[G] 

Fruit 

cups 

[F] 

Veg 

cups 

[V] 

Dairy & 

Alt 

1 cup liquid 

or 1oz 

butters 

Sauces & 

Oils 

1/2 a cup 

< 

Snacks 

1/2 a cup 

or 1 

< 



duck or fish 







and plums 



spring onions 


turnip radish 


milk 



Lime Dressing 

Poaches egg whites 

with olives 



a cup 


without skin 


whole eggs 


wild or brown 





and berries 





chard 



alts 


Ketchup 

2 tbs mustard 

or wassabi 

Broccoli-cheese with 

avocado (1 tbs) 

baked potato 



beans, or 1oz of nuts 








Papaya 

Pineapple 

Guava 


avocado 



based alts 

Tartar Sauce 


sauce 


saturated fat packet of 

baked veg crisps/chips - 

TOTAL no more than 1 a 

day - or dehydrate your 

own veg crisps 






low sugar 


Mango avocado 



fruit 


and salad veg 









sauces and 


serving 

per sitting 





and herbs 

Free Foods 



THERAPIST 

YOUR 



Myplate Meal Plans 

The MyPlate portion plan is designed around 

a healthy balanced plan aimed at a combined 

approach to healthy eating meeting nutrient 

requirements and disease prevention. It is 

very popular in the USA and Canada. 

6 

4 

2 




0 

Symptoms 

Diabetes 

Heart Health 

Microbiome 

Cancer Risk 

Better Body 

Notes 

"Try to include whole-grains at least half the time you have grains include 

beans and pulses every other day if possible and reduce consumption of 

processed, red or fatty meat. Limit high fat dairy sources have at least 3 sources 

of lower fat dairy a day"

MyPlate Style Meal Plans 



Meat & Alt 

oz or 

as stated 

[M] 

Starches & 

Grains 

oz or as 

stated 

[G] 

Fruit 

cups 

[F] 

Veg 

cups 

[V] 

Dairy & 

Alt 

1 cup liquid 

or 1oz 

butters 

Sauces & 

Oils 

1/2 a cup 

< 

Snacks 

1/2 a cup 

or 1 

< 

1400: [M] 3 | [G] 4 | [F] 1| [V] 1.5 2000: [M] 5 | [G] 6 | [F] 1.5| [V] 2.5 2600: [M] 6.5 | [G] 8 | [F] 2| [V] 3 

1600: [M] 4 | [G] 5 | [F] 1.5| {V] 1.5 2200: [M] 5.5 | [G] 6 | [F] 2| [V] 2 .5 2800: [M] 6.5 | [G] 9 | [F] 2| [V] 3.5 

1800: [M] 5 | [G] 5 | [F] 1.5| [V] 2 2400: [M] 6 | [G] 7 | [F] 2| [V] 3 3000: [M] 7 | [G] 10 | [F] 2.5| [V] 3.5 




duck or fish 







and plums 



spring onions 


turnip radish 


milk 



Lime Dressing 




a cup 


without skin 


whole eggs 


wild or brown 





and berries 





chard 



alts 


Ketchup 


baked potato 



beans 

|____________________|__________________| 









Papaya 

Pineapple 

Guava 


avocado 



based alts 

Tartar Sauce 


sauce 





than 1 a day 






low sugar 


Mango avocado 



fruit 


and salad veg 









sauces and 


serving 

per sitting 





and herbs 

Free Foods 

For soft(er) food version blend into soup, or stew or poach any ingredients, consider using papaya or pineapple or 

bromelain enzyme with meat cooking to make sure soft, advise client to cut food into smaller pieces prior to eating

For Advanced Kidney Disease 

(all diets 1800-2200kcal) 

Sample 60-Gram Protein Diet 

Breakfast Lunch Dinner 

Day 1 

1 

⁄2 cup apple juice 2-ounce ground beef 2 ounces Lemon-Garlic 

1 egg, scrambled patty Cornish Hens (see page 101) 

2 slices French bread, 1 hamburger bun 1 cup steamed rice 

toasted Ketchup, onion, lettuce 1 

⁄2 cup green peas 

1 tablespoon margarine 1 fresh pear 1 

⁄2 cup cole slaw with carrots 

or butter 5 vanilla wafers 1 slice angel food cake 

Low-sugar jelly Beverage 1 

⁄2 cup sliced strawberries 

Beverage 

Beverage 

Day 2 

1 

⁄2 cup juice-packed Low-Salt Pizza (see page 2 ounces Grilled Pork 

pineapple chunks 79) Skewers (see page 85) 

2 slices French Toast (see 12 grapes or cherries 1 cup buttered noodles 

page 48) 1 piece chocolate snack 1 

⁄2 cup green beans 

1 tablespoon margarine cake 1 

⁄2 cup cucumber and 

or butter Beverage onions 

Low-sugar syrup 

1 

⁄2 cup ice cream 

Beverage 

Beverage 

Day 3 

1 

⁄2 grapefruit 2 ounces sliced turkey Spaghetti with tomato sauce 

1 poached egg 1 hard roll 2 ounces meatballs 

1 English muffin, toasted 1 teaspoon mayonnaise 1 

⁄2 cup zucchini 

1 tablespoon margarine Lettuce 1 cup mixed salad greens 

or butter 1 apple 2 tablespoons salad dressing 

Low-sugar jelly 2 sugar cookies 1 slice garlic French bread 

Beverage Beverage 1 

⁄2 cup juice-packed canned 

peaches 

Beverage

For Advanced Kidney Disease 2 


Sample 80-Gram Protein Diet 

Breakfast Lunch Dinner 

Day 1 

1 

⁄2 cup apple juice 3-ounce ground beef patty 4 ounces Lemon-Garlic 

1 egg, scrambled 1 hamburger bun Cornish Hens (see page 

101) 

2 slices whole wheat Mayonnaise, lettuce, onion 1 cup steamed rice 

bread, toasted 1 fresh pear 1 

⁄2 cup green peas 

1 tablespoon margarine 2 oatmeal cookies 1 

⁄2 cup cole slaw with carrots 

or butter Beverage 1 slice pound cake 

Low-sugar jelly 

1 

⁄2 cup sliced strawberries 

Beverage 

Beverage 

Day 2 

1 

⁄2 cup juice-packed Low-Salt Pizza (see 4 ounces Grilled Pork 

pineapple chunks page 79) Skewers (see page 85) 

2 slices French Toast (see 12 grapes or cherries 1 cup buttered noodles 

page 48) 1 piece chocolate snack 1 

⁄2 cup green beans 

1 tablespoon margarine cake 1 

⁄2 cup cucumber and onions 

or butter Beverage 1 sugar-free Popsicle 


Beverage 

Beverage 

Day 3 

1 

⁄2 grapefruit 3 ounces sliced turkey Spaghetti (garlic and olive 

1 poached egg 1 hard roll oil on noodles) 

1 English muffin, toasted 1 teaspoon mayonnaise 4 ounces meatballs 

1 tablespoon margarine Lettuce 1 

⁄2 cup zucchini 

or butter 1 apple 1 cup mixed salad greens 

Low-sugar jelly 2 sugar cookies 2 tablespoons low-sodium 

Beverage Beverage salad dressing 

1 slice garlic French bread 

(no salt) 

1 

⁄2 cup juice-packed canned 

peaches 

Beverage

Low Cholesterol Meal Plans 

(around 1800-2200kcal) 

DAY 1 

Breakfast: Egg-white omelet with mushrooms, asparagus, and reduced-fat 

cheddar 

Midmorning snack: Sweet and Spicy Pecans 

Lunch: Low-sodium minestrone soup with small salad 

Midafternoon snack: Steamed edamame with seasoning 

Dinner: Beefless Sloppy Joes and Mashed Potatoes with Chives 

Dessert: Baked pears topped with granola and dried fruit 

DAY 2 

Breakfast: Blackberry Superfood Smoothie 

Midmorning snack: Apple with 1 tablespoon almond butter

Lunch: Salad of couscous, garbanzo beans, cucumber, tomato, and grilled 

chicken 

Midafternoon snack: Popcorn with garlic salt 

Dinner: Lemon-Basil Spaghetti with Salmon 

Dessert: Dark-chocolate-covered strawberries 

DAY 3 

Breakfast: Oatmeal with Pecans and Dried Cherries 

Midmorning snack: Banana and ¼ cup raw almonds 

Lunch: Curried Couscous and Cranberry Salad 

Midafternoon snack: Whole-Wheat Parmesan Crisps*with Creamy White Bean 

Dip 

Dinner: Classic Meatloaf with Ground Chicken and Brussels Sprouts with 

Apples 

Dessert: Flourless Chocolate Cake 

DAY 4 

Breakfast: Mushroom and Asparagus Frittata with Smoked Salmon Midmorning 

snack: 1 cup low-fat cottage cheese with ½ cup of blueberries Lunch: Vegetarian 

Lentil Chili 

Midafternoon snack: Carrots, celery, and hummus 

Dinner: Acorn Squash with Tofu-Spinach Stuffing and Pita Salad 

Dessert: Strawberries with Ricotta Cream and Balsamic Vinegar Reduction 

DAY 5 

Breakfast: Blueberry Buckwheat Pancakes 

Midmorning snack: 1 cup plain Greek yogurt with ½ cup sliced strawberries and 

a drizzle of agave syrup 

Lunch: Curry Chickpea Stew 

Midafternoon snack: Salty and Sweet Popcorn Bars 

Dinner: Halibut with Sweet Potato and Lentils

Dessert: Almond-Lemon Cookies 

DAY 6 

Breakfast: Canadian Bacon and Egg Pita Pockets 

Midmorning snack: Celery stalks with 1 tablespoon peanut butter 

Lunch: Farro Salad with Apples and Pecans 

Midafternoon snack: String cheese and 1 orange 

Dinner: Hearty Beef and Barley Stew 

Dessert: Carrot Cake Cookies 

DAY 7 

Breakfast: Whole-Wheat Carrot and Apple Muffins 

Midmorning snack: Trail mix of cashews, almonds, and dried cherries 

Lunch: Chicken Soup with Root Vegetables 

Midafternoon snack: Whole-grain pretzels with 1 tablespoon peanut butter 

Dinner: Linguine with Goat Cheese and Zucchini 

Dessert: Grilled Plums Topped with Spiced Yogurt 

DAY 8 

Breakfast: Tortillas with Egg, Salsa, and Black Bean Filling 

Midmorning snack: Maple Granola sprinkled over plain Greek yogurt 

Lunch: Kale and Apple Salad with Mustard Vinaigrette 

Midafternoon snack: Whole-wheat pita chips and hummus 

Dinner: Halibut with Citrus, Tomatoes, and Olives and Roasted Asparagus with 

Almond Vinaigrette 

Dessert: ½ cup slow-churned chocolate ice cream 

DAY 9 

Breakfast: Silver Dollar Oatmeal Pancakes with Applesauce 

Midmorning snack: Pear and ¼ cup unsalted cashews

Lunch: White Bean Chowder with Cod and Kale 

Midafternoon snack: Whole-grain tortilla chips with ¼ cup salsa and Avocado 

Cilantro Dip 

Dinner: Curried Butternut Squash with Couscous and Chutney 

Dessert: Homemade Fudge Pops 

DAY 10 

Breakfast: Egg-White Omelet with Spinach and Feta 

Midmorning snack: 2 cups grapes with ¼ cup shelled pistachios 

Lunch: Potato Pesto Salad over a bed of mixed greens 

Midafternoon snack: Baked Potato Chips with Creamy Scallion Dip 

Dinner: Tuna with Mojo Sauce and Couscous with Squash, Zucchini, and 

Dried Cranberries 

Dessert: Peanut Butter Cups 

DAY 11 

Breakfast: Creamy Oatmeal with Dates and Walnuts 

Midmorning snack: 1 cup low-fat cottage cheese with 1 peach, sliced 

Lunch: Vegetarian Club Sandwich with White Beans and Avocad 

Midafternoon snack: Marinated Tomato and Cucumber Salad 

Dinner: Salmon Burgers with Homemade Pickles and Guilt-Free French Fries 

Dessert: Blueberries with Lemon Cream 

DAY 12 

Breakfast: Berry and Almond-Butter Sandwiches 

Midmorning snack: Latte with skim milk 

Lunch: Black Bean and Avocado Salad with Jalapeño 

Midafternoon snack: Zucchini and Goat Cheese Rolls 

Dinner: Beef Stir-Fry with Mushrooms and Swiss Chard 

Dessert: Dark Chocolate Pudding

DAY 13 

Breakfast: Banana and Peanut Butter Protein Smoothie 

Midmorning snack: Chewy Fruit and Nut Bars 

Lunch: Coconut Fish Sticks with Yogurt Dipping Sauce and side salad 

Midafternoon snack: 2 cups popped popcorn sprinkled with cinnamon and 

brown sugar 

Dinner: Eggplant Curry with Basil and Chickpeas 

Dessert: Fresh berries topped with ½ cup slow-churned ice cream 

DAY 14 

Breakfast: Egg-White Sandwich with Smoked Salmon 

Midmorning snack: 1 square Cinnamon Walnut Loaf 

Lunch: Arugula and Fennel Salad with Parmesan Dressing 

Midafternoon snack: Roasted Eggplant Caponata on whole-grain crackers 

Dinner: Seared Scallops with Mango Salsa and Mashed Chipotle Sweet 

Potatoes 

Dessert: Strawberry Sherbet

Blackberry Superfood Smoothie 

SERVES 2 

CALORIES: 290, TOTAL FAT: 1 G, SATURATED FAT: 0 G, FIBER: 11 G, 

SODIUM: 7 0 MG, CHOLESTEROL: 5 MG 

The spinach blends right in—masked by the banana—so you won’t even realize 

that you’re drinking your greens. This recipe calls for frozen berries, which will 

give the smoothie the right consistency and keep your grocery costs down, since 

fresh fruit tends to cost more. 

1 BANANA 

2 CUPS SPINACH 

1 CUP FROZEN BLACKBERRIES 

1 CUP NONFAT YOGURT 

½ CUP FRESH ORANGE JUICE 

1 TEASPOON PEELED, MINCED FRESH GINGER 

1 TEASPOON HONEY OR LIGHT AGAVE NECTAR 

Combine all the ingredients in a blender and purée until smooth. Divide the 

smoothie between two glasses and serve immediately.

Banana and Peanut Butter Protein Smoothie 

SERVES 2 


SODIUM: 113 MG, CHOLESTEROL: 3 MG 

This smoothie is a wonderful breakfast-to-go when you’re on the move. With 

peanut butter, yogurt, and flaxseed, you know you’re getting plenty of protein, 

which also makes this a great post-workout snack. 

½ CUP 2 PERCENT MILK 

½ CUP NONFAT VANILLA YOGURT 

2 TABLESPOONS GROUND FLAXSEED 

1 TABLESPOON CREAMY PEANUT BUTTER 

1 TEASPOON HONEY 

¼ TEASPOON VANILLA EXTRACT 

1 BANANA 

Combine all the ingredients in a blender and purée until smooth. Divide the 

smoothie between two glasses and serve immediately.

Silver Dollar Oatmeal Pancakes with Applesauce 

SERVES 2 



This easy recipe packs in flavor thanks to the applesauce and maple syrup, 

which go right into the batter. The use of oats for white flour will fill you up and 

give you an early-morning fix of fiber. 

1 CUP ROLLED OATS 

½ CUP APPLESAUCE 

1 FREE-RANGE OR OMEGA-3 EGG 

2 TABLESPOONS MAPLE SYRUP 

2 TABLESPOONS ORGANIC CANOLA OIL 

1. Combine the oats, applesauce, egg, and maple syrup in a blender and purée 

until the batter is smooth. 

2. In a large, heavy skillet, heat 1 tablespoon of canola oil over medium heat. 

Make each pancake using 2 tablespoons of batter and leave 2 inches of space 

between them. 

3. Cook the pancakes until air bubbles cover the surface, 1 to 2 minutes. Using a 

spatula, flip the pancakes and cook the other side for 1 to 2 minutes, until both 

sides are golden brown. 

4. Transfer the pancakes to a covered plate until all the pancakes are made. Serve 

warm.

Blueberry Buckwheat Pancakes 

SERVES 6 



Using buckwheat and whole-wheat flour adds fiber to these pancakes. Garnish 

these with additional berries and you won’t need to add syrup. 

½ CUP BUCKWHEAT FLOUR 

½ CUP WHOLE-WHEAT FLOUR 

1 TABLESPOON SUGAR 

½ TEASPOON BAKING POWDER 

¼ TEASPOON BAKING SODA 

¼ TEASPOON SALT 

1 FREE-RANGE OR OMEGA-3 EGG, BEATEN 

1¼ CUPS BUTTERMILK 

1 TABLESPOON ORGANIC CANOLA OIL, PLUS ADDITIONAL FOR SKILLET 


¾ CUP FRESH OR FROZEN BLUEBERRIES, THAWED 

1. In a medium bowl, combine the buckwheat flour, whole-wheat flour, sugar, 

baking powder, baking soda, and salt. Create a well in the center of the 

ingredients and set aside. 

2. In a small bowl, combine the egg, buttermilk, oil, and vanilla. Add the liquid 

ingredients to the dry ingredients. Stir the mixture until it is combined, but leave 

a few lumps. 

3. Fold in blueberries. 

4. Grease a heavy skillet with oil and heat it over medium heat. Make each 

pancake using ¼ cup of batter, spreading the batter into a 4-inch circle, and leave 

2 inches of space between them. 

5. Cook the pancakes until air bubbles cover the surface, 1 to 2 minutes. Using a 

spatula, flip the pancakes and cook the other side for 1 to 2 minutes, until both 

sides are golden brown.

6. Transfer the pancakes to a covered plate until all the pancakes are made. Serve 

warm.

Berry and Almond-Butter Sandwiches 

SERVES 2 



PB&J isn’t just for kids and isn’t just for lunch. This version bypasses 

storebought jams and jellies, which may be laden with sugar. Frozen berries may 

be substituted for fresh ones; just make sure they are fully thawed. 

¼ CUP FRESH BLACKBERRIES 

¼ CUP FRESH BLUEBERRIES 

1 TEASPOON HONEY 

2 WHOLE-WHEAT ENGLISH MUFFINS, SPLIT AND TOASTED 

2 TABLESPOONS ALMOND BUTTER SALT 

1. In a large mixing bowl, use a fork to mash the berries and honey together. 

2. Spread the top half of each muffin with 1 tablespoon of almond butter and 

sprinkle them lightly with salt. 

3. Spoon the berry mixture onto the bottom half of each muffin, dividing equally. 

Close up the sandwiches and enjoy.

Cinnamon Walnut Loaf 

MAKES 12 SQUARES, 1 SQUARE EQUALS 1 SERVING 



This recipe successfully replaces butter with applesauce. Not only does 

applesauce make this recipe healthier than its butter-using counterpart, it also 

helps keep the loaf moist. Serve this with a simple egg-white omelet or enjoy on 

its own with a skinny latte to add protein to your breakfast. 

COOKING SPRAY 

2 CUPS WHOLE-WHEAT FLOUR 

1½ TEASPOONS GROUND CINNAMON 

1 TEASPOON BAKING SODA 

½ TEASPOON SALT 

¾ CUP MAPLE SYRUP 

¼ CUP SAFFLOWER OIL 

2 FREE-RANGE OR OMEGA-3 EGGS 

1 CUP UNSWEETENED APPLESAUCE 

1 TEASPOON VANILLA EXTRACT 

½ CUP CHOPPED WALNUTS 


2. Coat a 9-inch-square cake pan with cooking spray. 

3. In a medium bowl, stir together the flour, cinnamon, baking soda, and salt; set 

aside. 

4. In a large bowl, whisk together the syrup and oil. Add the eggs and whisk 

until well combined. 

5. Add the applesauce and vanilla and continue to whisk. 

6. Gradually add the flour mixture to the wet ingredients and continue to whisk 

for about 3 minutes. Once it is combined, fold in the walnuts. 

7. Pour the batter into the cake pan and bake for about 35 minutes, or until a

toothpick inserted in the center comes out clean. 

8. Remove the loaf from the oven and allow the bread to cool in the pan. Cut it 

into 12 squares.

Whole-Wheat Carrot and Apple Muffins 

MAKES 12 MUFFINS, 1 MUFFIN EQUALS 1 SERVING 



Just because you aren’t eating Danishes and pastries in the morning doesn’t 

mean you can’t have a sweet start to your day. This recipe combines wholewheat 

flour with nutrient-rich carrots to create a wholesome grab-and-go 

choice. 

COOKING SPRAY 

1¼ CUPS WHOLE-WHEAT FLOUR 

¼ CUP SUGAR 

1 TEASPOON BAKING POWDER 

½ TEASPOON BAKING SODA 

1 TEASPOON GROUND CINNAMON 


1 CUP PEELED, GRATED CARROTS 

½ CUP UNSWEETENED APPLESAUCE 

2 FREE-RANGE OR OMEGA-3 EGGS, LIGHTLY BEATEN 

¼ CUP 2 PERCENT MILK 

¼ CUP ORGANIC CANOLA OIL 



2. Coat a 12-cup standard muffin tin with cooking spray. 

3. In a large bowl, whisk together the flour, sugar, baking powder, baking soda, 

cinnamon, and salt. 

4. In a separate bowl, combine the carrots, applesauce, eggs, milk, oil, and 

vanilla. 

5. Stir half of the carrot mixture into the dry ingredients until well combined. 

6. Add the remaining carrot mixture and stir well.

7. Divide the batter among the muffin cups and bake for about 20 minutes, or 

until a toothpick inserted in the center of a muffin comes out clean. 

8. Cool the muffins for 5 minutes in the pan on a wire rack; serve warm or at 

room temperature.

Four-Grain Muffins with Cranberries and Raisins 

MAKES 12 MUFFINS, 1 MUFFIN EQUALS 1 SERVING 



These muffins may sound like they are going to be dense, but they aren’t. The 

boiling water makes the whole grains tender, resulting in the perfectly textured 

crumb. 

COOKING SPRAY 

1 CUP WHOLE-WHEAT FLOUR 

¼ CUP GRANULATED SUGAR 

¼ CUP PACKED BROWN SUGAR 

2 TABLESPOONS UNTOASTED WHEAT GERM 

2 TABLESPOONS WHEAT BRAN 

1½ TEASPOONS BAKING SODA 



1½ CUPS QUICK-COOKING OATS 

⅓ CUP DRIED CRANBERRIES 

⅓ CUP RAISINS 

⅓ CUP CHOPPED PITTED DATES 

1 CUP LOW-FAT BUTTERMILK 

1 FREE-RANGE OR OMEGA-3 EGG, LIGHTLY BEATEN 

¼ CUP ORGANIC CANOLA OIL 


½ CUP BOILING WATER 


2. Coat a 12-cup standard muffin tin with cooking spray. 

3. In a large bowl, whisk together the flour, granulated sugar, brown sugar, wheat 

germ, wheat bran, baking soda, cinnamon, and salt. 

4. Stir in the oats, cranberries, raisins, and dates. Form a well in the center.

5. In a separate bowl, combine the buttermilk, egg, oil, and vanilla. Pour the wet 

ingredients into the dry ingredients and combine into a smooth batter. 

6. Stir in the boiling water and let sit for 15 minutes. 

7. Divide batter among the muffin cups and bake for about 20 minutes or until a 

toothpick inserted in the center of the muffin comes out clean. 

8. Remove the muffins from the pan immediately and cool them on a wire rack 

for about 5 minutes. Serve warm or at room temperature.

Maple Granola 

SERVES 16 



Packaged granola is often packed with sugar. Here, a small amount of maple 

syrup covers the entire batch. Sprinkle some maple granola over plain Greek 

yogurt and pair it with fresh berries for a complete morning meal. 

1 TEASPOON COCONUT OIL 


½ CUP OLD-FASHIONED OATS 

¼ CUP SLICED RAW ALMONDS 

¼ CUP RAW SUNFLOWER SEEDS SALT 

COOKING SPRAY 


2. In a small skillet over medium-low heat, melt the coconut oil with the maple 

syrup for about 2 minutes. 

3. In a medium bowl, combine the warm oil mixture with the oats, almonds, and 

sunflower seeds. Season with salt. 

4. Coat a baking sheet with cooking spray and spread the granola evenly over the 

sheet in a thin layer. Bake for about 20 minutes, stirring the granola halfway 

through. 

5. Remove the granola from the oven and let it cool to room temperature before 

serving.

Chewy Fruit and Nut Bars 

MAKES 8 



It’s easy to pick up a packaged breakfast bar instead of sitting down to a proper 

meal, but it may be brimming with fat, calories, and unpronounceable 

ingredients. Make your own power bars and you’ll know exactly what you’re 

eating. These bars may be stored in an airtight container for up to four days. 

½ CUP DATES (ABOUT 5), HALVED AND PITTED 

¼ CUP FRESH ORANGE JUICE 

1 CUP WHOLE RAW ALMONDS 

½ CUP DRIED APRICOTS 

¼ CUP DRIED PRUNES 


¼ CUP RAW SUNFLOWER SEEDS 

¼ CUP PUMPKIN SEEDS 


2. Line a baking sheet with parchment paper. 

3. In a small bowl, combine the dates and orange juice; set aside for 5 minutes. 

4. Using a food processor, coarsely chop the almonds, apricots, and prunes. 

5. Add the salt, dates, and orange juice. Pulse the processor until the mixture 

starts to get sticky. 

6. Add the sunflower and pumpkin seeds, and continue to pulse until the 

ingredients are fully combined. 

7. Remove the mixture from the processor and shape it into a flat rectangle, 

approximately ½-inch thick. Cut the rectangle into 8 pieces. 

8. Place the bars on the prepared baking sheet. Bake for 16 minutes, turning the 

bars over with a spatula after 8 minutes. The bars are done when the nuts are 

toasted. Do not let the fruit burn.

Oatmeal with Pecans and Dried Cherries 

SERVES 6 



You may refrigerate any extra servings in an airtight container and enjoy them 

throughout the week. For the best flavor, add a splash of water or milk to the 

oats before you warm them up in the microwave. 

3 CUPS WATER 

3 CUPS 2 PERCENT MILK 

2 CUPS WHOLE OATS 

½ CUP DRIED CHERRIES, COARSELY CHOPPED 


¼ TEASPOON GROUND CINNAMON 


5 TABLESPOONS BROWN SUGAR 

2 TABLESPOONS CHOPPED PECANS, TOASTED 

1. In a large saucepan, combine the water, milk, oats, dried cherries, and salt, and 

bring the mixture to a boil. Reduce the heat and simmer for about 20 minutes, 

stirring occasionally. 

2. When the oats are thick, remove them from the heat and stir in the cinnamon, 

vanilla, and 4 tablespoons of brown sugar. 

3. Top the oatmeal with pecans and the remaining 1 tablespoon of brown sugar, 

and serve.

Creamy Oatmeal with Dates and Walnuts 

SERVES 4 



You may not always have time to cook steel-cut oats, which take longer than 

instant. So on a rushed morning, opt for this recipe with rolled oats, dates, sugar, 

and vanilla. 



½ CUP CHOPPED PITTED DATES 

1 TABLESPOON DARK BROWN SUGAR 


1 CINNAMON STICK 

½ TEASPOON VANILLA EXTRACT 

2 TABLESPOONS CHOPPED WALNUTS 

1 APPLE, THINLY SLICED 

1. In a large saucepan, combine the milk, oats, dates, brown sugar, salt, and 

cinnamon stick, and bring to a boil over medium heat. Cook for about 4 minutes, 

stirring constantly. 

2. When the oats are thick and creamy, remove the saucepan from the heat. 

3. Remove the cinnamon stick and stir in the vanilla. 

4. Divide the oatmeal among four bowls and top each with the walnuts and apple 

slices. Serve immediately.

Multigrain Hot Cereal with Dried Fruit 

SERVES 9 



The medley of dried fruit in this recipe makes this five-grain cereal more exciting 

than the average packet of the high-sugar instant stuff. At almost 9 grams of 

fiber per serving, it fights cholesterol from the moment you wake up in the 

morning. 

COOKING SPRAY 

⅓ CUP GROUND FLAXSEED 

1¼ CUPS STEEL-CUT OATS 

⅔ CUP DRIED APRICOT, COARSELY CHOPPED 

⅔ CUP DRIED APPLE, COARSELY CHOPPED 

⅔ CUP DRIED BANANA CHIPS 

½ CUP CRACKED WHEAT 

½ CUP REGULAR GRITS, UNCOOKED 

½ CUP OAT BRAN 

⅔ CUP WHEAT BRAN 

¾ TEASPOON SALT 

13½ CUPS WATER 

1. In a large bowl, combine the flaxseed, oats, apricot, apple, banana chips, 

cracked wheat, grits, oat bran, wheat bran, and salt. 

2. In a large saucepan, bring the water to a boil. Reduce the heat and add the 

cereal mixture. Cover the pan and simmer for about 15 minutes, stirring 

occasionally. 

3. Uncover and cook for 2 more minutes, stirring constantly. If the cereal is still 

watery, continue to cook uncovered, stirring. Serve hot.

Apple Cranberry Oat Crisp 

SERVES 8 



This crisp may taste like dessert, but thanks to the oats and flaxseed, it’s actually 

a healthful breakfast. If cranberries are too tart, replace them with raisins. For 

additional protein, scoop plain Greek yogurt on top of your serving. 

COOKING SPRAY 

10 APPLES, SLICED 

½ CUP DRIED CRANBERRIES 

2 TABLESPOONS SUGAR 

⅔ CUP WHOLE-WHEAT FLOUR 

2 CUPS ROLLED OATS 

½ CUP CHOPPED WALNUTS 

2 TABLESPOONS GROUND FLAXSEED 


6 TABLESPOONS ORGANIC CANOLA OIL 



2. Coat a 9-by-13-inch baking dish with cooking spray. 

3. Place the apples and cranberries in the baking dish in an even layer. Sprinkle 

the sugar on top. 

4. In a medium bowl, combine the flour, oats, walnuts, flaxseed, cinnamon, oil, 

and maple syrup. Pour the mixture over the fruit, pressing it down into dish. 

5. Lightly oil a sheet of aluminum foil and cover the baking dish, oil-side down. 

Bake for about 45 minutes, until the apples are tender. 

6. Uncover and continue to cook the crisp for about 25 minutes, until the topping 

is golden brown.

Egg-White Omelet with Spinach and Feta 

SERVES 1 



Feta has so much flavor that you won’t miss the egg yolks in this heart-healthful 

omelet. If you’re still warming up to the taste of spinach, choose baby spinach, 

which has a milder flavor than the regular variety. 

2 FREE-RANGE OR OMEGA-3 EGG WHITES 

⅛ TEASPOON SALT 

⅛ TEASPOON FRESHLY GROUND BLACK PEPPER 

¼ TEASPOON ITALIAN SEASONING COOKING SPRAY 

¼ CUP FROZEN CHOPPED SPINACH, THAWED AND WELL DRAINED 

1 TABLESPOON CRUMBLED FETA CHEESE 

1. In a large bowl, beat the egg whites with the salt, pepper, and Italian 

seasoning. 

2. Coat a nonstick skillet with cooking spray and heat over medium heat. 

Pour the egg white mixture into pan and cook for 3 to 4 minutes, until cooked 

through. Lower the heat if the eggs seem to be overcooking. 

3. Top the egg whites with the spinach and cover the pan for about 1 minute, 

until the spinach is heated through. 

4. Crumble the feta over the spinach. 

5. Use a spatula to loosen the edge of the omelet all the way around and fold it in 

half. Remove the omelet from pan and serve immediately.

Egg-White Frittata with Mushrooms and Red Pepper 

SERVES 8 



This fluffy frittata has a little bit of everything: cheese, vegetables, fresh herbs, 

and protein-packed egg whites. If you have leftovers, you may also serve the dish 

as a light dinner entrée with a side salad. 

COOKING SPRAY 

1 CUP THINLY SLICED RED ONIONS 

1 CUP SLICED FRESH CREMINI MUSHROOMS 

1 CUP RED PEPPER STRIPS 

2 TEASPOONS EXTRA-VIRGIN OLIVE OIL 


¼ TEASPOON FRESHLY GROUND BLACK PEPPER 

½ CUP COARSELY CHOPPED BABY SPINACH 

2 OUNCES GOAT CHEESE 

24 FREE-RANGE OR OMEGA-3 EGG WHITES, BEATEN 

2 TABLESPOONS FRESH OREGANO, CHOPPED 


2. Coat a baking pan with cooking spray. 

3. In a large bowl, combine the onions, mushrooms, red pepper strips, olive oil, 

salt, and pepper. Spread the vegetables evenly in the baking pan and roast for 15 

to 20 minutes, until tender. 

4. Remove the vegetables from the oven and reduce the temperature to 325°F. 

5. In a large bowl, combine the roasted vegetables with the spinach. Spread the 

mixture evenly in the baking dish. 

6. Break off small pieces of goat cheese with your fingers and scatter them over 

the vegetables. 

7. Pour the egg whites over the vegetable mixture and bake for 22 to 30 minutes,

until a fork inserted in the center of the frittata comes out clean. 

8. Remove the frittata from the heat and let it cool for 10 minutes. Sprinkle the 

oregano over the frittata just before serving.

Mushroom and Asparagus Frittata with Smoked Salmon 

SERVES 4 



Smoked salmon and dill are a classic flavor combination. In this dish, sautéed 

asparagus enhances the pair. This recipe calls for shiitake mushrooms, but 

cremini mushrooms, which are easier to find, can replace them. 

COOKING SPRAY 

6 OUNCES SHIITAKE MUSHROOMS, STEMMED, CAPS SLICED 

6 OUNCES ASPARAGUS SPEARS, CUT INTO 1-INCH PIECES 



3 TABLESPOONS FAT-FREE MILK 

2 TABLESPOONS CHOPPED FRESH DILL, DIVIDED 


4 OUNCES SMOKED SALMON, COARSELY CHOPPED 

2 TABLESPOONS REDUCED-FAT SOUR CREAM 

1. Preheat the broiler. 

2. Coat a large nonstick ovenproof skillet with cooking spray and heat over 

medium heat. Sauté the mushrooms and asparagus for 5 minutes, stirring 

occasionally. 

3. In a medium bowl, whisk together the egg whites, egg, milk, 1 tablespoon of 

the dill, and pepper. Fold in smoked salmon. 

4. Stir the egg mixture into pan with the asparagus and mushrooms, making sure 

they are blended and spread evenly in the skillet. Cook without stirring until the 

eggs begin to set, about 4 minutes. The center of the eggs should still be wet. 

5. Transfer the skillet to the broiler and cook until the top of the omelet is set, 


6. Remove the frittata from oven. Sprinkle the remaining tablespoon of dill over 

it. Cut the frittata into wedges.

7. Serve each wedge with ¼ tablespoon of sour cream.

Egg-White Sandwich with Smoked Salmon 

SERVES 1 



A healthful alternative to lox and bagels, this dish will prove to be a satisfying 

pick for early morning. The sandwich offers 19 grams of protein, which will fuel 

your metabolism and give you a healthful shot of energy. 

½ TEASPOON EXTRA-VIRGIN OLIVE OIL 

1 TABLESPOON FINELY CHOPPED RED ONION 

2 FREE-RANGE OR OMEGA-3 EGG WHITES, BEATEN PINCH OF SALT 

½ TEASPOON CAPERS, RINSED AND CHOPPED (OPTIONAL) 

1 WHOLE-WHEAT ENGLISH MUFFIN, SPLIT AND TOASTED 

1 OUNCE SMOKED SALMON 

1 SLICE TOMATO 

1. In a small nonstick skillet over medium heat, heat the olive oil. Sauté the 

onion, stirring, until it softens, about 1 minute. 

2. Add the egg whites, salt, and capers (if using) to the pan. Stir constantly until 

the whites are set, about 1 minute. 

3. To make the sandwich, put a layer of egg whites on the bottom half of an 

English muffin, then add the smoked salmon and tomato, and top with other half.

Tortillas with Eggs, Salsa, and Black Bean Filling 

SERVES 2 



Salsa is an ideal way to add flavor to a dish without adding fat. Here it’s added 

to eggs and coupled with black beans to create a Mexican-inspired breakfast. 

TWO 6-INCH CORN TORTILLAS 

½ CUP CANNED BLACK BEANS, RINSED AND DRAINED 


1 TABLESPOON FAT-FREE MILK 


SALT 

COOKING SPRAY 

½ CUP CHOPPED TOMATO 

2 TABLESPOONS SHREDDED MONTEREY JACK CHEESE 

2 TEASPOONS FRESH CILANTRO, CHOPPED 

¼ CUP CHUNKY SALSA 

1. In a small skillet, warm each tortilla for about 1 minute over medium-low 

heat. Using tongs, continue to move the tortilla around skillet and flip it over 

until it’s soft and warmed through. Set aside and cover with a kitchen towel to 

keep warm. 

2. In a small bowl, use a fork to mash the beans slightly; set aside. 

3. In a separate small bowl, whisk together the eggs, milk, and pepper. Season 

with salt. 

4. Lightly coat a medium nonstick skillet with cooking spray and heat over 

medium heat. Pour the egg mixture into the pan and let it cook until it starts to 

set around the edges. Using a spatula, loosen and lift the edges of the egg and 

allow the uncooked egg mixture to flow underneath. Cook until the eggs are set, 


5. To fill the tortillas, spread each with mashed beans. Divide the eggs between

the two tortillas. Finish with the tomato, cheese, and cilantro. Fold the tortillas in 

half and top with salsa. Serve immediately.

Canadian Bacon and Egg Pita Pockets 

SERVES 2 



All bacon is not created equal. This recipe calls for Canadian bacon, which is 

much leaner than the American variety. It also calls for one-fourth cup of 

shredded cheese, but this may be cut in half if you would like to pare down the 

calories and cholesterol even more. 



1½ OUNCES CANADIAN BACON, FINELY CHOPPED 

4½ TEASPOONS WATER 

1 TABLESPOON CHOPPED FRESH CHIVES (OPTIONAL) 

PINCH OF SALT 

COOKING SPRAY 

1 LARGE WHOLE-WHEAT PITA BREAD 

¼ CUP SHREDDED CHEESE 

1. In a small bowl, whisk together the egg, egg whites, Canadian bacon, water, 

chives (if using), and salt. 

2. Coat a nonstick skillet with cooking spray and heat over medium heat. Pour 

the egg mixture into the skillet and let it cook until it starts to set around the 

edges. Using a spatula, loosen and lift the edges of the egg and allow the 

uncooked mixture to flow underneath. Cook until the eggs are set, about 2 

minutes. Remove the eggs from the heat. 

3. Split the pita in half crosswise. Fill each half with half of the eggs, sprinkle 

the cheese on top, and serve.

Whole-Wheat Parmesan Crisps 

SERVES 12 



These Parmesan-spiked pita crisps are low calorie and may be paired with 

storebought hummus or one of the tasty dips in this chapter for a guilt-free 

snack. 

SIX 6-INCH WHOLE-WHEAT PITAS COOKING SPRAY 

½ CUP GRATED FRESH PARMESAN CHEESE 

½ TEASPOON FRESHLY GROUND PEPPER 


2. Cut each pita in half horizontally. Cut each half into 6 wedges, making 72 

wedges. 

3. Line two baking sheets with parchment paper coated with cooking spray. 

4. Place the wedges on the baking sheets and lightly coat them with cooking 

spray. Sprinkle Parmesan and pepper over them. Bake the pita wedges for 11 

minutes, rotating the baking sheets front to back halfway through. 

5. Remove the crisps from the oven when the wedges are crisp.

Sweet and Spicy Pecans 

SERVES 36 



This protein-packed treat has hints of sugar and spice that elevate it above plain 

nuts. Not only are pecans high in healthful fat, but they also contain nineteen 

vitamins and minerals. Prep a large batch and store it in an airtight container 

for up to two weeks. 

1 POUND PECAN HALVES 

2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL 

1 TABLESPOON PACKED DARK BROWN SUGAR 

1½ TEASPOONS SALT 

1 TEASPOON CHOPPED FRESH THYME 

1 TEASPOON CHOPPED FRESH ROSEMARY 

½ TEASPOON FRESHLY GROUND BLACK PEPPER 

1 PINCH CAYENNE PEPPER 


2. Place pecans on a large baking sheet and roast them for about 12 minutes, 

stirring occasionally so they don’t burn. Transfer the toasted pecans to a large 

bowl. Combine the nuts with the olive oil and set aside. 

3. In a small bowl, whisk together the brown sugar, salt, thyme, rosemary, 

pepper, and cayenne. Add the spice mixture to the pecans and toss well. Serve 

warm or cool.

Salty and Sweet Popcorn Bars 

SERVES 2 4 



In a healthful new lifestyle, eating buttery movie popcorn will be a thing of the 

past. But you won’t even miss it with this amped-up version of air-popped 

popcorn that tastes like a true treat. 

½ CUP UNSWEETENED SHREDDED COCONUT 

¾ CUP CHOPPED ALMONDS 

COOKING SPRAY 

8 CUPS PLAIN POPPED POPCORN 

2 CUPS ROLLED OATS 

½ CUP RAISINS 

½ CUP THINLY SLICED DRIED APRICOTS 

¾ CUP HONEY 

¾ CUP PACKED LIGHT BROWN SUGAR 



2. In an ungreased baking pan, lightly toast the coconut for 5 minutes, stirring a 

few times to keep it from burning. Place the coconut in bowl to cool; set aside. 

3. In the same baking pan, toast the almonds for 5 to 7 minutes, until golden 

brown and fragrant, stirring a few times to keep them from burning. Add the 

almonds to the coconut and let cool. 

4. Lightly coat a 9-by-13-inch baking dish with cooking spray. In a large bowl, 

combine the coconut mixture with the popcorn, oats, raisins, and apricots. Set 

aside. 

5. In a small pan over low heat, heat the honey, brown sugar, and salt. Stir 

constantly until the sugar dissolves, about 5 minutes. 

6. Combine the honey mixture with the popcorn, stirring until well coated. 

Firmly press the mixture into the baking dish. Refrigerate the mixture for 30

minutes before cutting it into bars.

Roasted Eggplant Caponata 

SERVES 8 



Roasting eggplant concentrates its flavor, and the combination of capers, 

tomatoes, and pine nuts makes this dish hard to resist. Caponata is delicious 

spread on crusty whole-wheat bread or served with Whole-Wheat Parmesan 

Crisps (see here). 

6 CUPS EGGPLANT, CHOPPED INTO LARGE CHUNKS 


1 ONION, CHOPPED 

4 GARLIC CLOVES, MINCED 

1 CUP DICED CELERY 

3 ROMA TOMATOES, CHOPPED 

2 TABLESPOONS CAPERS, DRAINED 

¼ CUP PINE NUTS, LIGHTLY TOASTED 

1 TABLESPOON NATURAL CANE SUGAR 

⅓ CUP RED WINE VINEGAR 

¼ TEASPOON CRUSHED RED PEPPER (OPTIONAL) 



2. Line a cookie sheet with parchment paper. 

3. In a large bowl, toss the eggplant chunks with 2 tablespoons of olive oil. 

Arrange the eggplant in a single layer on the cookie sheet. Bake for 25 minutes, 

until the eggplant is soft. 

4. In a nonstick skillet, heat the remaining 2 tablespoons of olive oil over 

medium heat. Sauté the onion, garlic, and celery, stirring occasionally, for 5 

minutes. 

5. Stir in the eggplant and tomatoes, and cook for 3 more minutes. 

6. Stir in the capers, pine nuts, sugar, vinegar, red pepper (if using), and salt.

Cook until the tomatoes are soft, about 10 minutes. 

7. Refrigerate for at least 4 hours before serving.

Creamy White Bean Dip 

SERVES 7 



This fiber-rich dish offers an alternative to classic hummus. Cottage cheese 

gives the dip a creamy texture, which gives it a deceptively rich taste. Since 

cannellini beans rank low on the glycemic index, the body metabolizes them 

slowly and keeps you feeling full longer. 

⅔ CUP LOW-FAT COTTAGE CHEESE 

1 TABLESPOON APPLE CIDER VINEGAR 

½ TEASPOON DRIED THYME 

ONE 15.5-OUNCE CAN CANNELLINI BEANS, RINSED AND DRAINED 




PINCH OF PAPRIKA 

CHOPPED CHIVES (OPTIONAL) 

1. In a food processor, purée the cottage cheese, vinegar, thyme, beans, salt, and 

pepper until smooth. Chill for 1 hour. 

2. To serve, drizzle olive oil over the dip and garnish with paprika and chives (if 

using).

Avocado Cilantro Dip 

SERVES 8 



This delicious dip is a creamier version of guacamole with the same hearthealthful 

benefits. Make a big batch for a crowd—the dip may be scooped up 

with a medley of raw veggies, such as carrots, celery, and jicama. 

4 AVOCADOS, PEELED, PITTED, AND HALVED 

1 CUP FRESH CILANTRO 

½ CUP SOUR CREAM 

¼ CUP FRESH LIME JUICE 

1 JALAPEÑO, SEEDED AND CHOPPED 

1 TEASPOON SALT 


Add the avocado, cilantro, sour cream, lime juice, jalapeño, salt, and pepper to a 

food processor or blender. Pulse until smooth.

Baked Potato Chips with Creamy Scallion Dip 

SERVES 6 



They may taste like a cheat food, but there is no shame in digging into this 

version of baked potato chips and savory dip. The nonfat Greek yogurt gives this 

dip its luscious taste. 

For the potato chips: 

3 LARGE RUSSET POTATOES (ABOUT 2¼ POUNDS), CUT INTO ¼-INCH-THICK ROUNDS 


2 TEASPOONS FRESHLY GROUND BLACK PEPPER 

SALT 

For the creamy scallion dip: 


1 ONION, MINCED 

2 SCALLIONS, THINLY SLICED, GREEN AND WHITE PARTS SEPARATED 

1¼ CUPS NONFAT GREEK YOGURT 

¼ CUP MAYONNAISE 

¾ TEASPOON ONION POWDER 

¾ TEASPOON GARLIC POWDER 


¼ TEASPOON PEPPER 

To make the potato chips: 


2. In a large bowl, evenly coat the potato rounds with the olive oil and pepper. 

3. Place the potato rounds in a single layer on two cookie sheets and bake, 

turning once halfway through, for 20 to 25 minutes, until the potatoes are lightly

crisped and browned. 

4. Remove the potatoes from the heat and season with salt. Set aside to cool. 

To make the creamy scallion dip: 

1. In a nonstick skillet, heat the oil over medium heat. Sauté the onions and 

scallion whites for 10 minutes, until softened. Remove the onions and scallions 

from the heat and set them aside to cool. 

2. In a large mixing bowl, stir together the onions and scallions, Greek yogurt, 

mayonnaise, onion powder, garlic powder, salt, pepper, and scallion greens. 

3. Chill for 1 hour. 

4. Serve the dip with the potato chips.

Zucchini and Goat Cheese Rolls 

MAKES 16 ROLLS; 4 ROLLS PER SERVING 



Whether you’re in the mood for a tasty afternoon snack or you’re preparing 

platters for your next party, these vitamin-packed rolls are a tangy treat that will 

surely impress. 

3 ZUCCHINI, CUT LENGTHWISE INTO ¼-INCH SLICES WITH OUTERMOST SLICES 

DISCARDED 

1 TABLESPOON EXTRA-VIRGIN OLIVE OIL 


PINCH OF FRESHLY GROUND BLACK PEPPER 

1½ OUNCES GOAT CHEESE 

1 TABLESPOON CHOPPED FRESH PARSLEY 

½ TEASPOON FRESH LEMON JUICE 

2 OUNCES PACKAGED BABY SPINACH (2 CUPS LIGHTLY PACKED) 

⅓ CUP BASIL LEAVES 

1. Preheat the grill or grill pan to medium heat. 

2. Using a pastry brush, brush the zucchini slices on both sides with the oil. 

Sprinkle each side with salt and pepper. 

3. Grill the zucchini for 4 minutes on each side, until tender. 

4. In a small bowl, combine the goat cheese, parsley, and lemon juice. 

5. To make the rolls, place ½ teaspoon of the cheese mixture at one end of a 

zucchini slice. Layer with a few spinach leaves and a small basil leaf. Roll up the 

slice and place the loose end down on a plate. Repeat until finished.

Chickpea Sliders 

SERVES 6 



Forget fried falafel—these sliders are a healthier use of fiber-rich chickpeas. 

Serve on whole-grain minibuns and garnish with lettuce, sliced radishes, and a 

smear of Avocado Cilantro Dip to really wow your guests. If you’re making 

them for yourself, the patties are a perfect protein to top a salad. 

1 RED POTATO, HALVED 


1 TEASPOON MINCED GARLIC 

ONE 15.5-OUNCE CAN CHICKPEAS, RINSED AND DRAINED 

1 TABLESPOON CHOPPED FRESH PARSLEY 


½ TEASPOON GRATED LEMON ZEST 

½ TEASPOON SMOKED PAPRIKA 


2 FREE-RANGE OR OMEGA-3 EGG WHITES, LIGHTLY BEATEN 

1. In a medium saucepan, cover the potato with water and boil for 20 minutes, 

until tender. 

2. Drain and chop the potato, and place it in a medium mixing bowl. Add 1 

tablespoon of olive oil and the garlic. Using a potato masher, combine the 

ingredients until they are slightly chunky. 

3. Set aside 3 tablespoons of the chickpeas in a small bowl. Add the remaining 

chickpeas to the potato mixture and continue to mash until the mixture is well 

combined. 

4. Fold in remaining chickpeas, parsley, salt, lemon zest, paprika, pepper, and 

egg. 

5. Once the mixture is well blended, divide it into 6 equal portions (about ⅓ cup 

each) and shape into 3-inch patties.

6. In a large nonstick skillet, heat the remaining tablespoon of olive oil over 

medium-high heat. Place half of the patties in the skillet and reduce the heat to 

medium. Cook for 7 minutes, turning the patties over after 4 minutes, until they 

are golden brown on both sides. Repeat with the remaining patties. Serve warm 

or cool.

Pecorino-Stuffed Garlic Mushrooms 

SERVES 28 



The combination of breadcrumbs, cheese, and the meaty taste of mushrooms 

make these hors d’oeuvres a satisfying two-bite treat. If you’re preparing them 

for company, you may assemble them the night before and pop them in the oven 

just before guests arrive. 

½ CUP ITALIAN-STYLE DRIED BREADCRUMBS 

½ CUP GRATED PECORINO ROMANO CHEESE 


2 TABLESPOONS CHOPPED FRESH FLAT-LEAF PARSLEY 

1 TABLESPOON CHOPPED FRESH MINT LEAVES 

4 TABLESPOONS EXTRA-VIRGIN OLIVE OIL, DIVIDED 

SALT AND FRESHLY GROUND BLACK PEPPER 

28 LARGE WHITE MUSHROOMS, STEMMED 


2. In a medium bowl, combine the breadcrumbs, Pecorino Romano, garlic, 

parsley, mint, and 2 tablespoons of olive oil. Season with salt and pepper. Set 

aside. 

3. Coat a large baking sheet with 1 tablespoon of olive oil. Spoon the 

breadcrumb filling into the mushroom caps and place them on the baking sheet, 

stuffing-side up. Repeat until all the mushrooms are filled. 

4. Drizzle the remaining tablespoon of oil over the mushrooms. 

5. Bake for 25 minutes, until the mushrooms are tender and the filling is golden 

brown; serve warm.

Chilled Gazpacho 

SERVES 4 



This refreshing soup is the best way to enjoy summer’s juicy tomatoes. No need 

to worry about precision—give all the vegetables a rough chop since they go into 

the blender. You may garnish this with diced cucumbers for added crunch or half 

an avocado to bulk up the dish. 

3 CUPS RIPE TOMATOES, CHOPPED 

2 GARLIC CLOVES, CHOPPED 

1 CUCUMBER, PEELED, SEEDED, AND CHOPPED 

1 JALAPEÑO, SEEDED AND CHOPPED 

1 RED BELL PEPPER, SEEDED AND CHOPPED 

1 YELLOW ONION, CHOPPED 

3 TABLESPOONS FRESH ORANGE JUICE 


1. In a large bowl, combine the tomatoes, garlic, cucumber, jalapeño, red bell 

pepper, and onion. In a blender or food processor, purée the vegetables, working 

in batches, until smooth. If the gazpacho is too thick, add some water. 

2. Using a sieve, strain the gazpacho into a large mixing bowl to remove any 

solids. Whisk in the orange juice and season with salt and pepper. Cover and 

refrigerate until well chilled.

Garden Vegetable Soup 

SERVES 5 



This chunky soup can stand alone on a menu or help fill you up faster if you 

have a cup before the main meal. The ingredients are available year-round, 

making this a soup for all seasons. 


1 YELLOW OR ORANGE BELL PEPPER, SEEDED AND CHOPPED 

1 GARLIC CLOVE, MINCED 

2 CUPS WATER 

ONE 14-OUNCE CAN DICED TOMATOES 

1 ZUCCHINI, THINLY SLICED LENGTHWISE 

⅛ TEASPOON RED PEPPER FLAKES 

ONE 15-OUNCE CAN NAVY BEANS, RINSED AND DRAINED 

4 TABLESPOONS CHOPPED FRESH BASIL 

1 TABLESPOON BALSAMIC VINEGAR 

¾ TEASPOON SALT 

1. In a Dutch oven or 2-quart stockpot, heat 1 tablespoon of olive oil over 

medium-high heat. Sauté the bell pepper and cook, stirring occasionally, for 4 

minutes. 

2. Stir in the garlic and cook for 30 seconds. 

3. Add the water, tomatoes, zucchini, and red pepper flakes. Bring to a boil over 

high heat. Reduce the heat, cover, and simmer for 20 minutes. 

4. Stir in the beans, basil, vinegar, salt, and the remaining 1 tablespoon of oil. 

Simmer for 5 minutes. 

5. Remove the soup from the heat and let it sit for 10 minutes before serving.

White Bean and Spinach Soup 

SERVES 6 



Thanks to the use of dried shiitakes, this soup has a rich, almost meaty flavor 

that may satisfy a beef craving. Fresh spinach may be replaced with chopped 

frozen spinach. If using dried herbs instead of fresh, reduce the amount to onequarter 

of the fresh herbs used. 

2 CUPS BOILING WATER 

ONE 1-OUNCE PACKAGE DRIED SHIITAKE MUSHROOMS 


1 CUP CHOPPED ONION 


4 CUPS CHOPPED FRESH SPINACH 

1 TEASPOON CHOPPED FRESH ROSEMARY 


¼ TEASPOON BLACK PEPPER 

1 (16-OUNCE) CAN CANNELLINI BEANS 

1 (14-OUNCE) CAN LOW-SODIUM VEGETABLE BROTH 

CRUSHED RED PEPPER, FOR GARNISH (OPTIONAL) 

1. In a small bowl, pour the boiling water over the dried mushrooms; cover and 

let sit for 15 minutes. Strain the mushrooms through in a fine-mesh strainer, 

reserving the soaking liquid. Set the mushrooms and liquid aside. 

2. In a large nonstick saucepan, heat the oil over medium-high heat. Sauté the 

onion, garlic, and mushrooms for 5 minutes, until the vegetables are tender. 

3. Add the reserved soaking liquid, spinach, rosemary, thyme, pepper, beans, and 

broth; bring to a boil. Reduce the heat and simmer, covered, for 10 minutes. 

4. Serve garnished with red pepper (if using).

Carrot, Ginger, and Apple Soup 

SERVES 6 

CALORIES: 17 1, TOTAL FAT: 6 G, SATURATED FAT: 2 G, FIBER: 4 G, 


This vibrantly colored soup may seem delicate on the palate, but what benefits! 

Carrots, apples, and butternut squash have a healthful dose of vitamins A, B6, C, 

and K, while ginger is an anti-inflammatory and aids digestion. 



4 CARROTS, PEELED AND CHOPPED 


3 TABLESPOONS PEELED, DICED FRESH GINGER 

1 CUP PEELED, SEEDED, AND CUBED BUTTERNUT SQUASH 

1 APPLE, PEELED AND DICED 

4½ CUPS LOW-SODIUM VEGETABLE BROTH 

1½ TEASPOONS SALT 

ONE 12-OUNCE CAN LIGHT COCONUT MILK 

1 PEAR, PEELED AND DICED (OPTIONAL) 

2 TEASPOONS MINCED CHIVES (OPTIONAL) 

1. In a 2-quart stockpot, heat the olive oil over medium heat. Sauté the onion and 

carrots until they are softened, about 5 minutes. 

2. Stir in the garlic, ginger, butternut squash, and apple, and sauté for 5 minutes. 

3. Pour in the broth and add the salt; reduce the heat to medium-low. Cover the 

soup and simmer for 45 minutes. 

4. In a blender or a food processor, purée the soup to a smooth consistency. 

5. Add the coconut milk. 

6. Divide the soup among six bowls and garnish with pears and chives (if using).

Spicy Tomato and Roasted Red Pepper Soup 

SERVES 10 



This recipe shines, especially if you buy the San Marzano variety of canned 

tomatoes. They cost a few dollars more than regular canned tomatoes, but they 

are preserved at their ripest, so the extra flavor may be worth the price. Feel free 

to turn up the heat in this recipe by adding cayenne pepper. 

3 RED BELL PEPPERS (ABOUT 1½ POUNDS), SEEDED AND HALVED 




ONE 28-OUNCE CAN OF WHOLE PLUM TOMATOES 

1 TABLESPOON PAPRIKA 

¼ TEASPOON CAYENNE PEPPER 

3 CUPS LOW-SODIUM VEGETABLE BROTH 

2 TEASPOONS FRESH LEMON JUICE 


PLAIN YOGURT (OPTIONAL) 

CHOPPED PARSLEY (OPTIONAL) 


2. In a baking pan, place the red pepper halves skin-side up and broil for 10 

minutes, or until the skins turn black and are blistered. 

3. Remove the peppers from heat and let them sit for 15 minutes. Peel the 

peppers, discard the skins, and set the peppers aside in a bowl. Reserve any 

juices. 

4. In a 4-quart saucepan, heat the olive oil and sauté the onion over medium heat 

for 5 minutes, stirring often. 

5. Stir in the garlic and cook for 1 minute, making sure the garlic doesn’t burn. 

6. Pour in the peppers and tomatoes, along with their reserved juices. Stir in the

paprika and cayenne pepper. Reduce the heat and let the soup simmer for 3 

minutes, stirring occasionally. 

7. Pour the soup into a food processor or a blender, and purée until smooth. 

8. Return the soup to the saucepan. Place the saucepan over medium heat and stir 

in the vegetable broth and lemon juice. Season with salt and pepper and heat 

through. 

9. Serve garnished with a dollop of plain yogurt and chopped parsley (if using).

Butternut Squash Soup 

SERVES 6 



This recipe has the magic to make you feel like you’re eating a cream-based 

soup, without the extra calories and fat. This classic take on a comforting dish 

saves time without sacrificing flavor. The squash is prepped on the stove top with 

the other vegetables, not roasted beforehand. 


1 CARROT, PEELED AND DICED 

1 CELERY STALK, DICED 

1 ONION, DICED 

4 CUPS PEELED, SEEDED, AND CUBED BUTTERNUT SQUASH 

½ TEASPOON CHOPPED FRESH THYME 

4 CUPS LOW-SODIUM CHICKEN BROTH 



1. In a Dutch oven or 2-quart stockpot, heat the olive oil over medium-high heat. 

Sauté the carrot, celery, and onion for about 4 minutes, until the vegetables are 

softened. 

2. Add the butternut squash, thyme, broth, salt, and pepper. Bring the soup to a 

boil over high heat. Reduce the heat, cover, and simmer for 30 minutes, until the 

squash is tender. 

3. Using a blender or a food processor, purée the soup until smooth. 

4. Divide the soup into six bowls and serve hot.

Creamy Cauliflower and Red Pepper Soup 

SERVES 6 



With its mild flavor, cauliflower may sometimes be overshadowed by broccoli, 

but it is just as beneficial in a daily diet; it is a solid source of dietary fiber and 

vitamins C and K, much like its green relative. 

6 RED BELL PEPPERS, SEEDED AND HALVED LENGTHWISE 


4 SHALLOTS, PEELED AND CHOPPED 


¼ TEASPOON CAYENNE PEPPER 

1 QUART LOW-SODIUM CHICKEN BROTH 

1 HEAD CAULIFLOWER, CUT INTO FLORETS 

1 TEASPOON SUGAR 

FRESHLY GROUND BLACK PEPPER 

CHOPPED FRESH CHIVES (OPTIONAL) 

LEMON WEDGES (OPTIONAL) 


2. In a baking pan, place the red pepper skin-side up and broil for 10 minutes, or 

until the skins are black and blistered. 

3. Remove the peppers from the heat and let them sit for 15 minutes. Peel the 

peppers, discard the skins, and set the peppers aside in a bowl. Reserve any 

juices. 

4. In a Dutch oven or 2-quart stockpot, heat the olive oil over medium-high heat. 

Stir in the shallots, salt, and cayenne pepper, and cook for about 3 minutes, until 

the shallots have softened and are translucent. 

5. Stir in the broth and cauliflower. Bring the soup to a boil over high heat; then 

lower it to a simmer. Cover and cook for 20 minutes. 

6. Add the peppers with their juices and continue to cook, covered, for 10

minutes, until the cauliflower is tender. 

7. Using a blender or a food processor, purée the soup in batches. 

8. Stir in the sugar and season with pepper. 

9. Divide the soup among six bowls; garnish with chives and lemon (if using), 

and serve hot or cold.

Spiced Black Bean Soup 

SERVES 4 



Black beans are a fiber-rich food that will trick your belly into feeling full 

longer. If you’re trying to ease into a more vegetarian lifestyle to keep your 

cholesterol in check, they are also a good source of protein, containing 8 grams 

in a half-cup serving. 


1½ CUPS CHOPPED ONION 


1 CUP SEEDED AND CHOPPED GREEN BELL PEPPER 

1 CUP SEEDED AND CHOPPED RED BELL PEPPER 

1 TABLESPOON CUMIN 

1 TEASPOON CAYENNE PEPPER 

4 CUPS LOW-SODIUM CHICKEN STOCK 

2 CUPS WATER 

TWO 15.5-OUNCE CANS BLACK BEANS, DRAINED AND RINSED 


SHREDDED CHEDDAR CHEESE (OPTIONAL) 

SOUR CREAM (OPTIONAL) 

CHOPPED RED ONION (OPTIONAL) 

1. In a Dutch oven or a large heavy pot, heat the oil over medium heat. Sauté the 

onion, garlic, and green and red peppers for about 7 minutes, until the vegetables 

are tender. 

2. Stir in the cumin, cayenne pepper, stock, water, and black beans. Bring to a 

boil; then reduce the heat and simmer for 15 minutes. 

3. In a blender or food processor, purée half of the soup and stir it back into the 

pot. Season with salt and pepper. 

4. To serve, garnish the soup with shredded cheese, sour cream, and red onion (if

using).

Creamy Potato Leek Soup 

SERVES 8 



A perfect soup for wintry weather, this classic dish satisfies a craving for cream 

without using any dairy. The puréed potatoes provide a velvety texture that may 

be comforting on a cold day. 


2 LEEKS, THINLY SLICED 


5 CUPS PEELED AND CUBED RED OR YUKON GOLD POTATOES (ABOUT 2½ POUNDS) 

2 CUPS THINLY SLICED ARUGULA 


¼ TEASPOON FRESHLY GROUND PEPPER 

1. In a large saucepan, heat the oil over medium-high heat. Sauté the leeks for 5 

minutes, until tender. 

2. Stir in the broth and potatoes, and bring to a boil. Reduce the heat and simmer 

for 25 minutes, until the potatoes are tender. 

3. Transfer the soup to a blender or use an immersion blender to purée the soup 

until smooth. 

4. Stir in the arugula, salt, and pepper and simmer for 2 minutes. Serve hot.

Curry Chickpea Stew 

SERVES 4 



For those who resist adopting a low-cholesterol diet because they think it’s a 

bland way to eat, work some curries into your weekly menu. This recipe, which 

may be served with a bowl of brown rice, calls for garam masala, an aromatic 

blend of spices—generally pepper, cloves, cinnamon, cumin, and cardamom— 

that may be found in your supermarket’s spice aisle or ethnic section. 


1 CUP FINELY CHOPPED ONION 

4 CUPS CHOPPED AND SEEDED TOMATOES (ABOUT 1½ POUNDS) 

1 TEASPOON SUGAR 

1 TEASPOON CURRY POWDER 


¼ TEASPOON GROUND TURMERIC 

⅛ TEASPOON GROUND RED PEPPER 

TWO 15.5-OUNCE CANS CHICKPEAS, RINSED AND DRAINED 

½ TEASPOON GARAM MASALA 

¼ CUP CHOPPED FRESH CILANTRO, FOR GARNISH 

1. In a large saucepan, heat the olive oil over medium heat. Sauté the onion for 5 

minutes, until translucent. 

2. Add the tomatoes, sugar, curry powder, salt, turmeric, and red pepper. Cook, 

stirring occasionally, for 8 minutes. 

3. When the tomatoes have thickened, add the chickpeas and garam masala, and 

cook for 5 minutes. 

4. To serve, garnish the curry with cilantro.

Slow-Cooker Split Pea and Kale Stew 

SERVES 8 



If you don’t have much time to cook healthful meals, try using a slow cooker. 

Most recipes call for minimal prep time and the results are tasty. For meat 

lovers, this savory stew uses a small portion of lean, low-sodium ham steak, 

which goes a long way without increasing the cholesterol count too much. 

1 POUND DRIED GREEN SPLIT PEAS, RINSED 

1 ONION, DICED 

3 CARROTS, PEELED AND DICED 

4 CELERY STALKS, DICED 

5 FRESH THYME SPRIGS 

ONE 4-OUNCE THICK-CUT LOW-SODIUM HAM STEAK, DICED 

7 CUPS WATER 



1 LARGE BUNCH KALE, STEMMED AND DERIBBED 

1 TABLESPOON RED WINE VINEGAR 

1. In a slow cooker, mix together the split peas, onion, carrots, celery, thyme, 

ham, water, salt, and pepper. Cover and cook on low for 5½ hours. 

2. Remove the thyme sprigs. 

3. Chop the kale in a food processor. Stir the vinegar into the soup and add the 

chopped kale. Serve hot.

Vegetarian Lentil Chili 

SERVES 8 



A strong source of iron, fiber, and folate, lentils are a low-cost way to make sure 

you’re getting your daily fill of protein. This soup keeps well and gets better as 

the flavors meld together. Make a large batch on Sunday and pack it up for lunch 

for the week. 



7¾ CUPS PLUS 3 TABLESPOONS LOW-SODIUM VEGETABLE BROTH 


4 TEASPOONS SALT-FREE CHILI POWDER 

ONE 16-OUNCE PACKAGE BROWN LENTILS 

TWO 15-OUNCE CANS DICED TOMATOES 

¼ CUP CHOPPED FRESH CILANTRO 

1. Heat a Dutch oven or a large stockpot over medium-high heat. When hot, stir 

in the onion and red pepper. Cook for 6 minutes, stirring frequently until the 

vegetables begin to stick to the pot. 

2. Add 3 tablespoons of broth and continue to cook until the onion softens, 

stirring constantly while scraping the brown bits up from pan. 

3. Add the garlic and chili powder and cook for 1 minute, stirring constantly. 

4. Add the lentils, tomatoes, and the remaining 7¾ cups broth; bring to a boil. 

Reduce the heat and simmer, partially covered, for 30 minutes, until the lentils 

are tender. 

5. Uncover and cook the chili for 10 more minutes. 

6. Remove the chili from the heat, stir in the cilantro, and serve hot.

White Bean Chowder with Cod and Kale 

SERVES 4 



Cod is a good source of heart-healthful omega-3 fatty acids and is a mild white 

fish that works well in soups. It soaks up flavors without overpowering the dish. 

2 CUPS UNSWEETENED ALMOND MILK 

1 TABLESPOON DRIED ITALIAN SEASONING 

¾ POUND BABY RED POTATOES, QUARTERED 


1 TABLESPOON TOMATO PASTE 

ONE 15-OUNCE CAN CANNELLINI BEANS, RINSED AND DRAINED 

ONE 15-OUNCE CAN DICED TOMATOES 

½ CUP CHOPPED CELERY 

1 BUNCH OF KALE, STEMMED AND DERIBBED, LEAVES CHOPPED 

½ POUND COD, CUT INTO SMALL CHUNKS 

1. In a large saucepan, bring the almond milk and Italian seasoning to a boil. 

2. Stir in the potatoes and onion, and reduce the heat to medium-low. Cover and 

simmer for 25 minutes, until the potatoes are tender. 

3. Transfer the mixture to a blender or use an immersion blender to purée the 

soup. 

4. Stir in the tomato paste, beans, diced tomatoes, and celery. Simmer covered 


5. Add the kale and cod, and simmer for 5 minutes, until the kale is tender and 

the fish is cooked through. 

6. Divide the chowder into four bowls and serve hot.

Chicken Soup with Root Vegetables 

SERVES 6 



Fresh ginger livens up this classic soup, which is quick to prep. Using rotisserie 

chicken, as the recipe calls for, is a handy shortcut. To lower the cholesterol 

count even more, use only the chicken breasts, which are the leanest part of the 

bird. 


1 RED ONION, THINLY SLICED 


3 TABLESPOONS GRATED FRESH GINGER 

TWO 32-OUNCE CANS LOW-SODIUM CHICKEN BROTH 

2 PARSNIPS, PEELED AND CHOPPED 

2 CARROTS, PEELED AND CHOPPED 

2 CELERY STALKS, DICED 

1 TURNIP, PEELED AND CHOPPED 


ONE 2- TO 2½-POUND ROTISSERIE CHICKEN 

½ CUP FROZEN PEAS 

4 SCALLIONS, CUT INTO THIN RINGS 

1. In a Dutch oven or large saucepan, heat the oil over medium heat. Sauté the 

onion, garlic, and ginger for 2 minutes, until fragrant. 

2. Stir in the broth, parsnips, carrots, celery, turnip, and salt, and bring to a boil. 

Reduce the heat and simmer for 20 minutes, until the vegetables are tender. 

3. While the soup is simmering, use a fork to shred the chicken meat. Discard the 

skin and bones. When the vegetables are tender, stir the chicken, peas, and 

scallions into the soup. Cook for 5 minutes, or until heated through. 

4. Divide the soup into six bowls and serve hot.

Hearty Beef and Barley Stew 

SERVES 8 



Choosing to keep your eye on your cholesterol doesn’t mean saying good-bye to 

meat entirely. Using extra-lean cuts dramatically reduces the amount of fat you 

consume, and slow-cooking the meat develops the flavor that you’ve been 

depending on fat to provide. 

2 POUNDS EXTRA-LEAN BEEF STEW MEAT, TRIMMED OF FAT AND CUT INTO 1-INCH 

CUBES 


⅓ CUP ALL-PURPOSE FLOUR COOKING SPRAY 


1 TEASPOON MINCED GARLIC 

1 CUP PEELED, SLICED CARROTS 

2 TABLESPOONS FRESH PARSLEY 

½ TEASPOON DRIED THYME, CRUSHED 


1 CUP WATER 

2 CUPS PEELED AND CUBED POTATOES 

2 CUPS PEELED AND CUBED SWEET POTATOES 

1 CUP COARSELY CHOPPED ROMA TOMATOES 

½ POUND MUSHROOMS, SLICED 

½ CUP BARLEY 

1 CUP FROZEN PEAS 

1. Season the meat with pepper and dredge it in the flour. 

2. Spray a 6-quart Dutch oven with nonstick cooking spray and brown the meat 

over medium heat for 5 minutes. 

3. Add the onion and garlic, and sauté for 5 minutes. 

4. Stir in the carrots, parsley, and thyme, and sauté for 4 minutes.

5. Pour in the broth and water. Scrape up the brown bits from the pan and bring 

the soup to a boil. 

6. Reduce the heat and simmer, covered, for 45 minutes. 

7. Stir in the potatoes, sweet potatoes, tomatoes, mushrooms, and barley. Bring 

to a boil. 

8. Reduce the heat and simmer, covered, for 45 minutes, until the meat and 

vegetables are tender. 

9. Stir in the peas and let them heat through. 

10. Divide the stew into eight bowls and serve hot.

Marinated Tomato and Cucumber Salad 

SERVES 4 



Paired with a bowl of soup or as part of a meal, this refreshing salad is dressed 

with a subtle and sweet vinaigrette that allows the fresh veggies to shine. Using 

good-quality ingredients is key to making this a flavorful dish. 

1 CUP GRAPE TOMATOES, HALVED 

½ CUP CHOPPED CUCUMBER 

¼ CUP SEEDED AND CHOPPED RED BELL PEPPER 

¼ CUP CHOPPED RED ONION 

¼ CUP CHOPPED FRESH BASIL 

¼ CUP SHREDDED REDUCED-FAT FOUR-CHEESE ITALIAN BLEND 

2 TABLESPOONS RICE WINE VINEGAR 

1½ TEASPOONS SUGAR 

½ TEASPOON EXTRA-VIRGIN OLIVE OIL 


1. In a large bowl, combine the tomatoes, cucumber, bell pepper, onion, basil, 

and cheese. 

2. In a small mixing bowl, whisk together the rice wine vinegar, sugar, oil, and 

garlic. 

3. Add the vinaigrette to the greens, toss to combine, and serve.

Avocado and Orange Salad with Cilantro-Citrus 

Vinaigrette 

SERVES 4 



Creamy avocado, red onion, and oranges make this salad a party for your 

palate. The flavors are from Mexico and your body will benefit from the 

avocado’s monounsaturated fat. 

For the salad: 

8 CUPS MIXED SALAD GREENS 

1 AVOCADO, PEELED, PITTED, AND DICED 

¼ CUP THINLY SLICED RED ONION 

2 LARGE ORANGES, PEELED AND SEGMENTED 

For the cilantro-citrus vinaigrette: 

½ CUP EXTRA-VIRGIN OLIVE OIL 

1 CUP PACKED CILANTRO 

¼ CUP LIME JUICE 

¼ CUP FRESH ORANGE JUICE 



¼ TEASPOON MINCED GARLIC 

To make the salad: 

In a large bowl, combine the greens, avocado, onion, and orange segments. Set 

aside. 

To make the cilantro-citrus vinaigrette:

1. In a blender or food processor, purée the oil, cilantro, lime juice, orange juice, 

salt, pepper, and garlic until the vinaigrette is smooth. 

2. Toss the greens with ½ cup of vinaigrette and serve. The extra vinaigrette may 

be refrigerated for up to two days.

Kale and Apple Salad with Mustard Vinaigrette 

SERVES 4 



Eating kale may sound like a drag, but in reality, this super green is a true star 

in salads. In this recipe, it teams up with apples, walnuts, and a tangy 

vinaigrette. One cup of kale contains twice as much as the daily recommended 

value of vitamin A and more than six times the recommended value of vitamin K. 

4 CUPS PACKED FINELY CHOPPED KALE 

1 RED APPLE, CORED AND CHOPPED 

1 CUP THINLY SLICED CELERY 

½ CUP WALNUTS, TOASTED AND CHOPPED, DIVIDED 

¼ CUP PLUS 2 TABLESPOONS RAISINS, DIVIDED 

2 TABLESPOONS DIJON MUSTARD 

2 TABLESPOONS WATER 



1. In a large bowl, toss together the kale, half of the apple, the celery, ¼ cup of 

walnuts, and ¼ cup of raisins. 

2. In a blender or food processor, purée the remaining half of the apple, the 

remaining ¼ cup of walnuts, and the remaining 2 tablespoons of raisins with the 

mustard, water, vinegar, and salt. If the vinaigrette is too thick, add water to thin 

it. 

3. Add the vinaigrette to the salad, toss to combine, and serve.

Arugula and Fennel Salad with Parmesan Dressing 

SERVES 4 



The beauty of sharp, hard cheeses is that even a small amount has intense flavor. 

This easy-to-make creamy dressing is low in cholesterol, and after you’ve tasted 

it, you will never want to pick up a bottled dressing again. 

6 CUPS ARUGULA 

1 SMALL FENNEL BULB, THINLY SLICED 

4 OUNCES GREEN BEANS, CUT INTO 1-INCH PIECES 

6 RADISHES, CUT INTO WEDGES 

¼ CUP EXTRA-VIRGIN OLIVE OIL 

¼ CUP GRATED PARMESAN CHEESE 

⅛ CUP SOUR CREAM 

1 TABLESPOON WHITE WINE VINEGAR 


1. In a large bowl, combine the arugula, fennel, green beans, and radishes. 

2. In a small bowl, whisk together the olive oil, Parmesan cheese, sour cream, 

and white wine vinegar. Season with salt and pepper. 

3. Divide the salad among four bowls, top each with 2 tablespoons of dressing, 

and serve.

Curried Couscous and Cranberry Salad 

SERVES 8 



Couscous may be bland, but the berries, curry, and citrus dressing transform it 

into something wonderful. Consider making the salad the day before you serve 

it, because it gets better when the flavors have had time to blend. 

1½ CUPS UNCOOKED COUSCOUS 

1 CUP DRIED CRANBERRIES 

1 CUP FROZEN GREEN PEAS, THAWED 

½ TEASPOON CURRY POWDER 

2 CUPS BOILING WATER 

¼ CUP THINLY SLICED SCALLIONS 

¼ CUP FINELY CHOPPED FRESH BASIL 

ONE 15.5-OUNCE CAN CHICKPEAS, RINSED AND DRAINED 

⅓ CUP FRESH LEMON JUICE 

1 TABLESPOON ORANGE ZEST 

2 TABLESPOONS COLD WATER 

1½ TABLESPOONS FRESH ORANGE JUICE 



4 GARLIC CLOVES, CRUSHED 

1. In a large bowl, combine the couscous, cranberries, peas, and curry powder. 

2. Pour the boiling water over the mixture and let it sit, covered, for 5 minutes. 

Then fluff it up with a fork and add the scallions, basil, and chickpeas. 

3. In a medium mixing bowl, whisk together the lemon juice, orange zest, water, 

orange juice, salt, pepper, and garlic cloves. 

4. Stir the dressing into the couscous until well combined. Cover and chill for 1 

hour before serving.

Zucchini and Chickpea Salad 

SERVES 4 



An ideal meal on a warm day, this flavorful salad contains vitamin C–packed 

zucchini, which assists your body in metabolizing cholesterol. Lemon juice, 

Parmesan, and red onion are a perfect complement to the zucchini and 

chickpeas. 

1 CUP CHICKPEAS 

2 ZUCCHINI, DICED 

½ CUP FROZEN CORN, THAWED 

½ RED ONION, THINLY SLICED 

5 ROMAINE LETTUCE LEAVES, CUT CROSSWISE INTO ½-INCH STRIPS 

2 TABLESPOONS FRESH LEMON JUICE 




1 OUNCE GRATED PARMESAN CHEESE 

1. In a large bowl, combine the chickpeas, zucchini, corn, red onion, and 

romaine. Set aside. 

2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. 

3. Add the dressing to the salad and toss to combine. Sprinkle Parmesan cheese 

on top and serve.

Quinoa Salad with Sugar Snap Peas and Mushrooms 

SERVES 6 



One cup of cooked quinoa contains approximately 8 grams of protein and 5 

grams of fiber, making it essential in heart-healthful diets. Fresh sugar snap 

peas give this dish a sweet bite as well as a boost of vitamins B6, C, and K. If 

you need to replace the peas with another frozen vegetable, give antioxidantpacked 

asparagus a try. 

2 CUPS WATER 

1 CUP QUINOA 

⅓ CUP WHITE BALSAMIC VINEGAR OR WHITE WINE VINEGAR 

¼ CUP EXTRA-VIRGIN OLIVE OIL OR FLAXSEED OIL 

1 TEASPOON FRESHLY GRATED LEMON ZEST 

1 TABLESPOON LEMON JUICE 

1 TABLESPOON MAPLE SYRUP 

2 CUPS SUGAR SNAP PEAS, TRIMMED AND CUT INTO THIRDS 

1½ CUPS BUTTON MUSHROOMS, QUARTERED 

⅓ CUP THINLY SLICED RED ONION 

1 TABLESPOON CHOPPED FRESH DILL 

1. In a medium saucepan, pour the water over the quinoa and bring to a boil. 

Cover, reduce the heat, and simmer for 15 minutes. Fluff with a fork and set 

aside to cool. 

2. In a small bowl, whisk together the vinegar, oil, lemon zest, lemon juice, and 

maple syrup. 

3. Add the dressing to the quinoa. Set aside. 

4. In a medium bowl, stir together the sugar snap peas, mushrooms, onion, and 

dill. 

5. Fold the vegetable mixture into the quinoa and serve.

Farro Salad with Apples and Pecans 

SERVES 8 



Italians have been using farro, a savory whole grain, for centuries, and after 

tasting this sweet and hearty salad, you’ll understand why. Not only is the nutty 

grain tasty, 1 cup of dry farro has approximately 12 grams of dietary fiber, which 

reduces the absorption of cholesterol into your bloodstream. 

1½ CUPS FARRO 

PINCH OF SALT 


½ RED ONION, CHOPPED 

1 GALA OR GRANNY SMITH APPLE, CORED AND CHOPPED 

1 TABLESPOON CHOPPED THYME 

3 TABLESPOONS APPLE CIDER VINEGAR 

¾ CUP CHOPPED TOASTED PECANS 


1. In a small bowl, soak the farro in cold water for 20 minutes. Using a sieve, 

drain the grain and set aside. 

2. Bring a large pot of water to a boil. Add the farro and salt, and simmer, 

uncovered, for 30 minutes, until the farro is tender. 

3. Using a sieve, drain the farro and rinse it under cold water, making sure it is 

well drained before transferring it to a bowl. Cover and refrigerate. 

4. In a large nonstick skillet, heat 2 tablespoons of oil over medium heat. Sauté 

the onion for 5 minutes, until softened. 

5. Stir in the chopped apples and cook for 2 to 3 minutes, until the apples are 

slightly softened. 

6. Fold the apple mixture into the farro. 

7. Gently mix in the thyme, vinegar, the remaining 2 tablespoons of oil, and 

pecans. Season with pepper. Serve immediately.

Black Bean and Avocado Salad with Jalapeño 

SERVES 4 



This salad embraces the spirit of Mexican cuisine but avoids its caloric traps. 

The soluble fiber in black beans helps to lower cholesterol, while the 

monounsaturated fat in avocadoes helps to raise the level of HDL (good) 

cholesterol in your body. 

ONE 15.5-OUNCE CAN OF BLACK BEANS, RINSED AND DRAINED 

1 ORANGE BELL PEPPER, SEEDED AND SLICED 

1 JALAPEÑO, SEEDED AND SLICED 


2 TABLESPOONS FRESH LIME JUICE 

¾ TEASPOONS GROUND CUMIN 



1 AVOCADO, PITTED, PEELED, AND SLICED 

½ CUP CILANTRO LEAVES 

1. In a large bowl, combine the beans, bell pepper, jalapeño, oil, lime juice, 

cumin, salt, and pepper. 

2. Fold in the avocado and cilantro and serve.

Potato Pesto Salad 

SERVES 8 



This is not your mom’s potato salad! Basil, pine nuts, and Parmesan cheese 

replace the calorie-laden mayo normally seen in the classic iteration of this dish. 

After one bite of this lightened-up version—which may be served warm or cold— 

you may never return to old-fashioned potato salad again. 

2½ POUNDS BABY RED POTATOES, SCRUBBED AND HALVED 

SALT 

1½ POUNDS GREEN BEANS, TRIMMED AND HALVED 

4 OUNCES FRESH BASIL LEAVES 

½ CUP EXTRA-VIRGIN OLIVE OIL 

½ CUP CHOPPED PINE NUTS 

¼ CUP FINELY GRATED PARMESAN CHEESE 

1 GARLIC CLOVE 


8 CUPS MIXED SALAD GREENS 

1. In a large saucepan, cover the potatoes with water. Add a pinch of salt and 

bring to a boil. Reduce the heat and simmer for 15 minutes, until the potatoes are 

tender. 

2. Using a slotted spoon, remove the potatoes from the water. 

3. Reserve the cooking water and bring it to a boil again. 

4. Add the green beans and cook for 3 minutes. Drain the green beans in a 

colander and rinse under cold water. Set the beans aside. 

5. Using a food processor, blend the basil, olive oil, pine nuts, Parmesan cheese, 

garlic, and a pinch of salt and pepper. Pulse until the pesto is smooth. 

6. In a large mixing bowl, toss the warm potatoes and beans with the pesto. 

Serve on 1 cup of mixed greens.

Roasted Carrots with Fresh Dill 

SERVES 6 



Fresh dill can have a strong flavor, so it works best when paired with more 

mellow foods, like carrots and olive oil. This dish is high in nutrients; a single 

carrot has more than 200 percent of your daily requirement for vitamin A, which 

is beneficial for many things, including vision. 

12 CARROTS, PEELED 


1¼ TEASPOON SALT 


2 TABLESPOONS MINCED FRESH DILL 


2. Slice the carrots diagonally into 1½-inch pieces. 

3. Toss the carrots in a medium bowl with the olive oil, salt, and pepper. 

4. Place the carrots in a baking pan and spread them in an even layer. 

5. Roast the carrots in the oven for 20 minutes, or until browned and tender. 

6. Toss the carrots with the dill and serve.

Kale Sautéed with Garlic and Olive Oil 

SERVES 4 



Kale is easy to work with if you remember that the most important thing is to cut 

away the tough center rib. If you don’t have vegetable stock, you may use water 

here. 


2 GARLIC CLOVES, THINLY SLICED 

½ CUP LOW-SODIUM VEGETABLE STOCK 

1½ POUNDS KALE, STEMMED AND DERIBBED, LEAVES COARSELY CHOPPED 


2 TABLESPOONS RED WINE VINEGAR 

1. In a large saucepan, heat the olive oil over medium-high heat. Add the garlic 

and cook until soft but not yet browned, about 1 minute. 

2. Raise the heat to high and add the stock and kale. Cover and cook for 5 

minutes. 

3. Remove the cover and continue to cook, stirring regularly, until the liquid has 

evaporated. 

4. Season with salt and pepper, stir in the vinegar, and serve.

Sugar Snap Peas with Mint and Garlic 

SERVES 6 



Sugar snap peas are now a common vegetable in the supermarket produce aisle. 

This recipe combines them with regular peas for a bright green dish. If fresh 

peas aren’t in season, frozen peas are fine, but make sure to thaw them first. 

1 POUND SUGAR SNAP PEAS 

1 TABLESPOON ORGANIC CANOLA OIL 

2 GARLIC CLOVES, HALVED 

2 CUPS FRESH PEAS 

¼ CUP FRESH MINT LEAVES, CHOPPED 

½ TEASPOON SUGAR 


1. Fill a large saucepan with water and place it over high heat until it boils. 

2. Add the sugar snap peas and cook 2 to 3 minutes. Drain and rinse the sugar 

snap peas under running cold water to stop cooking. 

3. In a large skillet over medium-low heat, heat the oil. Add the garlic and sauté 

until golden, about 1 minute. 

4. Remove the skillet from the heat and discard the garlic. Add the sugar snap 

peas and fresh peas to the oil and cook until tender, 3 to 5 minutes. 

5. Remove the peas from the heat and stir in the mint, sugar, and salt. Serve 

immediately.

Green Beans with Almonds and Lemon 

SERVES 4 



Green beans are delicious in a casserole with cream of mushroom soup and fried 

onions, but this lighter version lets the natural sweetness of the beans shine. 

Lemon juice adds tartness and almonds add a nice crunch. 

1 POUND GREEN BEANS 

2 TABLESPOONS CHOPPED FRESH FLAT-LEAF PARSLEY 

1 TABLESPOON SLICED ALMONDS, TOASTED 

¼ TEASPOON GRATED LEMON ZEST 

1½ TEASPOONS FRESH LEMON JUICE 

1 TEASPOON EXTRA-VIRGIN OLIVE OIL 




1. Fill a medium pot with 2 inches of water. Place a steamer basket in the pot, 

making sure water is below the bottom of the basket. Bring the water to a boil 

and place green beans in the steamer. Cover and steam the green beans for 7 

minutes or until crisp-tender. 

2. In a large bowl, combine the parsley, almonds, lemon zest, lemon juice, olive 

oil, salt, pepper, and garlic. 

3. Add the green beans, toss gently to combine, and serve.

Roasted Asparagus with Almond Vinaigrette 

SERVES 4 



Blanched almonds have been cooked in boiling water briefly so their skins may 

be removed. Try other garnishes here, too, like basil, mint, or parsley. 

2 POUNDS ASPARAGUS, ENDS TRIMMED 



6 TABLESPOONS BLANCHED SLICED ALMONDS 

1½ TABLESPOONS LEMON JUICE 

¼ TEASPOON SUGAR 

6 TABLESPOONS WATER 

1½ TEASPOONS LEMON ZEST, FOR GARNISH 


2. Place the asparagus on a baking sheet lined with parchment paper. Drizzle 

with the olive oil and season with salt and pepper. Roast until tender, about 15 

minutes. 

3. In a blender, combine 5 tablespoons of the almonds, the lemon juice, sugar, 

and water. Blend until smooth. Season with salt. 

4. Pour the sauce onto a platter, and place asparagus on top. Garnish with the 

lemon zest and the remaining tablespoon of almonds, and serve.

Corn on the Cob with Spicy-Smoky Butter 

SERVES 4 



Fresh grilled corn is delicious by itself, but in this recipe it gets even better with 

the flavors of lime and chipotle chiles. You may also substitute ¼ teaspoon 

ground chipotle pepper for the chipotle chile in adobo sauce. 

4 EARS FRESH CORN, HUSKED 

2 TABLESPOONS BUTTER, AT ROOM TEMPERATURE 

¼ TEASPOON FRESHLY GRATED LIME ZEST 

1 TEASPOON LIME JUICE 

½ TEASPOON MINCED CHIPOTLE CHILE IN ADOBO SAUCE 

¼ TEASPOON ADOBO SAUCE FROM THE CAN 


1. Preheat the grill to high. 

2. Wrap each ear in aluminum foil and grill for 10 minutes, turning frequently. 

Remove the corn from grill and leave them in the foil. 

3. In a small bowl, combine the butter, lime zest, lime juice, chipotle chile, 

adobo sauce, and salt. 

4. Unwrap the corn and serve with the butter mixture on the side.

Coleslaw with Apples and Walnuts 

SERVES 4 



Shredded mixed cabbage may be found in bags in the supermarket produce aisle. 

You may also shred the heads yourself, using the shredding attachment of a food 

processor. Don’t forget that you’ll get the same result using a box grater or a 

large knife. 

2 CUPS SHREDDED GREEN CABBAGE 

2 CUPS SHREDDED RED CABBAGE 

1 TABLESPOON APPLE CIDER VINEGAR 



2 GALA APPLES, CORED AND VERY THINLY SLICED 

½ CUP WALNUTS, TOASTED AND CHOPPED 

1. In a large bowl, toss together the green cabbage, red cabbage, vinegar, salt, 

and pepper. 

2. Add the apples and walnuts; toss and serve.

Brussels Sprouts with Apples 

SERVES 4 



When the weather turns crisp, Brussels sprouts and apples come together in an 

ideal side dish for roasted meat. Use an apple that keeps its shape when cooked; 

Gala, Honeycrisp, or Braeburn give perfect results. 

1 POUND BRUSSELS SPROUTS 

2 SHALLOTS, CUT INTO ¼-INCH-THICK RINGS 

2 APPLES, CORED AND CUT INTO ¼-INCH-THICK PIECES 

½ CUP WATER 

4 TABLESPOONS CIDER VINEGAR 



4 SPRIGS FRESH THYME LEAVES 

1. Trim the Brussels sprouts and cut them into quarters. 

2. Heat a large high-sided sauté pan over high heat. Add the shallots and cook, 

stirring constantly, for 2 minutes. 

3. Add the apples and ¼ cup of water. Cook until the liquid is reduced by half, 

about 2 minutes, scraping up any brown bits from the bottom of the pan. 

4. Add the Brussels sprouts, the remaining ¼ cup of water, 2 tablespoons of 

vinegar, salt, and pepper. Reduce the heat to medium, cover, and simmer until 

the sprouts and apples are tender, stirring occasionally, about 15 minutes. 

5. Uncover and stir in the remaining 2 tablespoons of vinegar and the thyme. 

Scrape up any bits from the bottom of the pan and cook until the liquid is almost 

completely evaporated. Serve immediately.

Bok Choy with Mushrooms 

SERVES 4 



Bok choy is the most common Chinese vegetable. In this dish, use shoyu (soy 

sauce made from soybeans and wheat) or tamari (made with soybeans). Tahini, 

the peanut butter of the Middle East, is made from sesame seeds. It adds 

creaminess here. 

1 POUND BABY BOK CHOY, HALVED LENGTHWISE 

½ CUP WATER 

8 OUNCES SHIITAKE MUSHROOMS, STEMMED AND SLICED 


1 TABLESPOON TAHINI 

1½ TEASPOONS LOW-SODIUM SHOYU OR TAMARI 

½ TEASPOON GRATED FRESH GINGER 

4 CARROTS, PEELED AND SHREDDED 

1 TABLESPOON TOASTED SESAME SEEDS, FOR GARNISH 

1. Prepare an ice bath by filling a large bowl with ice cubes and water. 

2. Place 1 inch of water in a large pot and bring it to a simmer over high heat. 

Place the bok choy in a steamer basket and lower it into the pot over the 

simmering water (the water should not touch the basket). Reduce the heat to 

medium-low, cover, and let the bok choy steam for about 10 minutes or until it is 

crisp-tender. 

3. Transfer the bok choy to the ice bath to stop the cooking. Drain well. 

4. In a large skillet over medium-high heat, bring the ½ cup of water to a 

simmer. Add the mushrooms, cover, and reduce the heat to medium. Cook for 6 

minutes or until the mushrooms are tender, stirring once halfway through 

cooking. 

5. In a large bowl, whisk together the orange juice, tahini, tamari, and ginger. 

Add the bok choy, mushrooms, and carrots and toss to coat.

6. Garnish with the sesame seeds and serve immediately.

Beets with Greek Yogurt Dressing 

SERVES 4 



Cooking the beets and garlic in the microwave saves time. If you’d like to use a 

conventional oven instead, wrap each beet and garlic clove in aluminum foil and 

bake at 400°F for an hour. The yogurt dressing may be made in advance and 

refrigerated. Let the dressing come to room temperature before using. 

3 GARLIC CLOVES, UNPEELED 

2 BEETS (ABOUT 1 POUND) 

⅓ CUP 2 PERCENT PLAIN GREEK YOGURT 

1 TABLESPOON LOW-SODIUM VEGETABLE BROTH OR WATER 

2 TEASPOONS WHITE BALSAMIC VINEGAR 



2 TABLESPOONS FRESH MINT LEAVES 

1 TABLESPOON UNSALTED PISTACHIOS, CHOPPED 

1. Wrap the garlic cloves in a piece of parchment paper and wrap each beet in 

parchment paper. Place the garlic and beets in a microwave-safe dish and cook 


2. Remove the garlic and set aside, keeping it wrapped. 

3. Continue to cook the beets for 2-minute intervals until they are easily pierced 

with a knife, 8 to 10 minutes. Let them sit in parchment paper to finish cooking 

for about 15 minutes, until cool enough to handle. 

4. In a small bowl, whisk together the yogurt, broth, vinegar, oil, and a large 

pinch of salt. 

5. Peel the garlic cloves, mash them with a fork, and whisk them into the 

vinaigrette. Season with salt and pepper. 

6. Peel the beets and cut them into wedges. 

7. Arrange the beet wedges on a platter, drizzle them with the vinaigrette, and

sprinkle them with mint and pistachios. Serve warm.

Guilt-Free French Fries 

SERVES 6 



The perfect accompaniment to burgers, French fries are also high in saturated 

fat from being deep-fried. This version cooks the fries in a very hot oven to 

create crispiness without fat. If you don’t want them spicy, use curry powder 

instead of chili powder. 

2 POUNDS RUSSET POTATOES 

2 TABLESPOONS LOW-SODIUM VEGETABLE BROTH 


2 TEASPOONS ONION POWDER 

½ TEASPOON CHILI POWDER 


2. Line two baking sheets with parchment paper. 

3. Slice the potatoes into thin matchsticks and place them in a large bowl with 

the broth. Toss the potatoes until coated. 

4. Add the garlic, onion powder, and chili powder. Toss to distribute the 

seasonings. 

5. Place the potatoes in a single layer on baking sheets. 

6. Bake the potatoes for 15 minutes. Turn the potatoes with a spatula and 

continue baking for 15 to 20 minutes or until crisp and golden. Serve hot.

Mashed Chipotle Sweet Potatoes 

SERVES 4 



This recipe uses canned chipotle peppers in adobo sauce, which may be found in 

the Mexican food section of most supermarkets. You’ll need only one of the 

peppers and some sauce for this recipe, but the rest may be frozen for later use. 

2 SWEET POTATOES, PEELED AND CUBED 

2 TABLESPOONS UNSALTED BUTTER 

1 WHOLE CHIPOTLE PEPPER IN ADOBO SAUCE, CHOPPED 

1 TEASPOON ADOBO SAUCE FROM THE CAN 


1. Place 1 inch of water in a large pot and bring it to a simmer. Place the cubed 

potatoes in a steamer basket and lower it into the pot over the simmering water 

(do not let the water touch the steamer basket). Cover and steam for 20 minutes 

or until the potatoes are tender. 

2. Place the potatoes in a medium bowl, add the butter, and mash. 

3. Add the chipotle pepper, adobo sauce, and salt, and stir to combine. Serve 

immediately.

Mashed Potatoes with Chives 

SERVES 10 



Mashed potatoes go well with almost everything, from roast turkey to meatloaf. 

This version gets its creaminess from reduced-fat cream cheese. If you prefer, 

you may substitute cream cheese flavored with chives and onions for the fresh 

chives and chopped onions in the ingredient list. 

3 POUNDS PEELED YUKON GOLD POTATOES, QUARTERED 

⅔ CUP FAT-FREE MILK 


⅔ CUP ⅓-LESS-FAT CREAM CHEESE 

2 TABLESPOONS FRESH CHIVES 

1 TABLESPOON CHOPPED ONION 

1. Place the potatoes in a Dutch oven and cover them with water. Bring to a boil; 

then reduce the heat and simmer for 10 minutes or until tender. 

2. Drain the potatoes and return them to the pan. Add the milk and salt. 

3. Mash the potatoes with a potato masher. 

4. Add the cream cheese, chives, and onion and stir until blended. Serve 

immediately.

Creamed Spinach 

SERVES 4 



Spinach is a nutritional star, with folate, beta-carotene, and other nutrients. 

However, when the creamed version is loaded with butter, it fails the test. This 

recipe skips the butter and gets its creaminess from evaporated milk. 


2 SHALLOTS, FINELY CHOPPED 

4 TEASPOONS FLOUR 

1½ CUPS 2 PERCENT MILK 

½ CUP LOW-SODIUM CHICKEN BROTH 

TWO 10-OUNCE PACKAGES FROZEN SPINACH, THAWED AND DRAINED 

2 TABLESPOONS FAT-FREE EVAPORATED MILK 

PINCH OF GROUND NUTMEG 


1. In a large pan over medium heat, heat the oil. Add the shallots and cook, 

stirring, until they are softened, about 2 minutes. 

2. Add the flour and cook, stirring, for 30 seconds. 

3. Add the milk and broth and bring to a simmer. Cook for 2 minutes, scraping 

up any browned bits on the bottom of the pan. 

4. Add the spinach and simmer until tender, about 5 minutes. 

5. Stir in the evaporated milk and nutmeg. Season with salt and pepper, and 

serve immediately.

Chickpeas with Raisins and Cilantro 

SERVES 8 



Raisins may be tiny and wrinkled, but don’t let their looks fool you: they are 

crammed with fiber and cancer-fighting antioxidants. The two common varieties 

are black raisins and golden raisins—they are nearly identical in nutritional 

value, so use either one. 

1 CUP RAISINS 

¼ CUP RED WINE VINEGAR 

2 TEASPOONS SUGAR 

THREE 15.5-OUNCE CANS CHICKPEAS, DRAINED AND RINSED 

1 CUP FRESH CILANTRO 

4 SCALLIONS, THINLY SLICED 

⅓ CUP EXTRA-VIRGIN OLIVE OIL 

½ TEASPOON GROUND CUMIN 



1. In a small saucepan, combine the raisins, vinegar, and sugar. Bring the mixture 

to a simmer; then remove it from the heat and let it cool. 

2. In a large bowl, mix together the chickpeas, cilantro, scallions, and raisin 

mixture. 

3. In a small bowl, combine the oil, cumin, salt, and pepper. 

4. Pour the oil mixture over the chickpeas, stir well, and serve.

White Beans with Rosemary and Garlic 

SERVES 4 



This dish uses canned cannellini beans, but dried ones may also be used by 

soaking them in water for six hours before cooking. If you can’t find cannellini 

beans, you may also use great northern beans. 


2 GARLIC CLOVES, SMASHED 

¼ TEASPOON RED PEPPER FLAKES 

1 PLUM TOMATO, CHOPPED 

1 SPRIG ROSEMARY 

TWO 15.5-OUNCE CANS CANNELLINI BEANS, DRAINED AND RINSED 

½ CUP WATER 

¼ CUP CHOPPED FRESH PARSLEY 

SALT 

1 TABLESPOON GRATED PARMESAN 

1. Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. 

Add the garlic and red pepper flakes and cook for 1 minute. 

2. Add the tomato and rosemary and cook for 2 minutes. 

3. Add the cannellini beans and cook 5 minutes, partially smashing the beans 

with the back of a wooden spoon. 

4. Remove the rosemary sprig and stir in the water and parsley. Season with salt 

and sprinkle with Parmesan. 

5. Turn on the broiler and place the pan in the broiler. Broil until the beans are 

golden on top. 

6. Remove the beans from the oven, drizzle them with the remaining tablespoon 

of olive oil, and serve.

Baked Beans ’n’ Greens 

SERVES 6 



Classic baked beans are a staple at every summer barbecue, but they may be 

high in sugar and nutritionally don’t offer much besides fiber. This version gets a 

boost from leafy greens, which are high in antioxidants and calcium. 


½ ONION, CHOPPED 

1 CELERY STALK, FINELY CHOPPED 

1 CARROT, PEELED AND FINELY CHOPPED 

1 GARLIC CLOVE, FINELY CHOPPED 

¼ TEASPOON SALT, PLUS MORE FOR SEASONING 


1 BUNCH SWISS CHARD OR MUSTARD GREENS, STEMMED AND LEAVES CHOPPED 

½ CUP DICED SMOKED TURKEY (ABOUT 2 OUNCES) 

¼ CUP WATER 

ONE 15-OUNCE CAN WHOLE TOMATOES, CRUSHED BY HAND 

TWO 15-OUNCE CANS LOW-SODIUM PINTO BEANS, DRAINED AND RINSED 

ONE 15-OUNCE CAN NAVY BEANS, UNDRAINED 

¼ CUP CHOPPED FRESH PARSLEY 


1 TEASPOON CHOPPED FRESH OREGANO 


2. Heat the oil in a large skillet over medium heat. Add the onion, celery, carrot, 

garlic, salt, and pepper. Cook, stirring occasionally, until the vegetables are soft, 


3. Add the Swiss chard, turkey, and water to the skillet. Cook, stirring, until the 

chard wilts slightly, about 3 minutes. 

4. Add the tomatoes with their juice, increase the heat to medium-high, and

simmer until the liquid is slightly reduced, about 5 minutes. 

5. Add the pinto beans and navy beans with their liquid. Add the parsley, thyme, 

and oregano, and return the beans to a simmer. 

6. Use a potato masher or fork to coarsely mash some of the beans. Season with 

salt. 

7. Transfer the beans to a 2-quart baking dish; cover and bake for 45 minutes. 

8. Uncover and bake for 10 more minutes before serving.

Quinoa with Lemon and Fresh Herbs 

SERVES 4 



Quinoa is packed with protein, fiber, and iron. Note that it should always be 

rinsed well before use; quinoa has a soapy-tasting coating that washes away 

when rinsed. The best tool to use for this is a fine-mesh strainer. 

2¾ CUPS LOW-SODIUM CHICKEN STOCK 

½ CUP FRESH LEMON JUICE 

1½ CUPS QUINOA 


¾ CUP CHOPPED FRESH BASIL LEAVES 

¼ CUP CHOPPED FRESH PARSLEY LEAVES 

1 TABLESPOON CHOPPED FRESH THYME LEAVES 

2 TEASPOONS LEMON ZEST 


1. In a medium saucepan, combine the chicken stock, ¼ cup of lemon juice, and 

quinoa. Bring to a boil over medium-high heat. Reduce the heat to low, cover the 

pan, and simmer until the liquid is absorbed, 12 to 15 minutes. 

2. In a small bowl, mix together the olive oil, the remaining ¼ cup of lemon 

juice, basil, parsley, thyme, and lemon zest. Season with salt and pepper. Pour 

the dressing over the quinoa, toss until well blended, and serve.

Couscous with Squash, Zucchini, and Dried Cranberries 

SERVES 6 



Couscous, which is a fast-cooking pasta made from wheat, also gains flavor 

from sauces and, here, from fruits and vegetables. Dried cranberries add 

sweetness to the late-summer vegetables. 


½ RED ONION, CHOPPED 

1 YELLOW SQUASH, THINLY SLICED 

1 ZUCCHINI, THINLY SLICED 

SALT AND FRESHLY GROUND PEPPER 

½ CUP DRIED CRANBERRIES 


1½ CUPS COUSCOUS 

1. Heat the oil in a large, high-sided skillet over medium-high heat, and add the 

onion, squash, and zucchini. Sauté until tender, about 5 minutes. Season with salt 

and pepper. 

2. Add the cranberries and broth and bring to a boil. 

3. Stir in the couscous; cover, turn off the heat, and let it sit for 10 minutes. 

4. Remove the lid, fluff the couscous with a fork, and serve.

Broccolini with Leeks and Bacon 

SERVES 8 



Broccolini resembles broccoli but has smaller florets and much longer and 

thinner stems that are completely edible. Like regular broccoli, broccolini is an 

excellent source of vitamins A, C, and K. This dish gets a flavor boost from 

center-cut bacon, which has less fat than regular bacon. 

4 SLICES CENTER-CUT BACON 

1 POUND BROCCOLINI, TRIMMED AND HALVED 

2 LEEKS, HALVED LENGTHWISE AND CUT INTO 2-INCH PIECES 

¼ TEASPOON DRIED OREGANO 

¼ TEASPOON CRUSHED RED PEPPER 


¼ CUP LOW-SODIUM CHICKEN BROTH 

1½ TABLESPOONS BALSAMIC VINEGAR 

¾ TEASPOONS SALT 

1. In a large nonstick skillet over medium-high heat, cook the bacon until crisp. 

2. Remove the bacon from the pan and discard all but 2 teaspoons of the pan 

drippings. Drain the bacon on a paper-towel-lined plate. When cool enough to 

handle, crumble it and set aside. 

3. Add the broccolini and leeks to the pan with the bacon drippings, and sauté 


4. Add the oregano, red pepper, and garlic, and sauté for 3 minutes. 

5. Stir in chicken broth, vinegar, and salt, and cook for 30 seconds or until the 

liquid is almost evaporated. 

6. Sprinkle the broccolini and leeks with the crumbled bacon and serve.

Eggplant Curry with Basil and Chickpeas 

SERVES 4 



If you only know eggplant as a stand-in for chicken in eggplant Parmesan, you 

need to become better acquainted with it. The purple vegetable is very low in 

calories and has potassium, folate, magnesium, fiber, and vitamins. It also has a 

meaty texture, making it a great replacement for meat in vegetarian dishes like 

this curry. 

1 CUP BROWN RICE 



2 PINTS CHERRY TOMATOES, HALVED 

1 EGGPLANT, CUT INTO ½-INCH PIECES 

1½ TEASPOONS CURRY POWDER 



2 CUPS WATER 

ONE 15.5-OUNCE CAN CHICKPEAS, RINSED 

½ CUP FRESH BASIL 

1. Cook the rice according to the package directions. 

2. Heat the oil in a large saucepan over medium-high heat. Add the onion and 

cook, stirring occasionally, until softened, 4 to 6 minutes. 

3. Stir in the tomatoes, eggplant, curry powder, salt, and pepper. Cook, stirring, 

until fragrant, about 2 minutes. 

4. Add the water to the saucepan and bring to a boil. Reduce the heat and 

simmer, partially covered, until the eggplant is tender, 12 to 15 minutes. 

5. Stir in the chickpeas and cook until heated through, about 3 minutes. 

6. Remove the saucepan from heat and stir in the basil. Serve with the rice.

Black Beans and Rice 

SERVES 4 



This may sound like a side, but this dish actually makes a delicious light lunch 

when topped with avocado and salsa and served with whole-grain tortilla chips. 

Black beans are high in protein, but you can boost that amount even more by 

adding grilled fish or chicken. 




1 BELL PEPPER, SEEDED AND CUT INTO ¼-INCH PIECES 




1 TEASPOON GROUND CUMIN 

TWO 15.5-OUNCE CANS LOW-SODIUM BLACK BEANS, DRAINED AND RINSED 

1 TEASPOON DRIED OREGANO 

1 CUP WATER 


4 RADISHES, CUT INTO ½-INCH PIECES 

¼ CUP FRESH CILANTRO 


2. Heat the oil in a large saucepan over medium-high heat. Add the onion, bell 

pepper, garlic, salt, and black pepper. Cook, stirring occasionally, until the onion 

and bell pepper are softened, 5 to 7 minutes. 

3. Stir in the cumin and cook for 1 minute. 

4. Add the beans, oregano, and water. Cover and simmer for 10 minutes. 

5. Add the vinegar. Thicken the mixture by mashing some of the beans in the 

saucepan with the back of a fork.

6. Serve with the rice and top with the radishes and cilantro.

Acorn Squash with Tofu-Spinach Stuffing and Pita Salad 

SERVES 4 



Acorn squash is a round, green winter variety that is full of fiber—9 grams in 

just one cup—and vitamin C. In this dish, be sure to use firm tofu in the stuffing 

for the best results. 

2 ACORN SQUASH, HALVED, STEMMED, AND SEEDED 

4 TABLESPOONS CHOPPED FRESH DILL 




1 RED ONION, CUT INTO ½-INCH PIECES 


ONE 14-OUNCE PACKAGE FIRM TOFU, DRAINED AND COARSELY CRUMBLED 

1 PINT CHERRY TOMATOES, HALVED 

ONE 5-OUNCE PACKAGE BABY SPINACH 

2 TABLESPOONS SHREDDED PARMESAN CHEESE 

3 TEASPOONS FRESH LEMON JUICE 

2 WHOLE-WHEAT PITAS, TOASTED AND TORN INTO 1-INCH PIECES 

1. Place the squash in a large, microwave-safe bowl. Add 1 tablespoon of the 

dill, a splash of water, and season with salt and pepper. Cover with plastic wrap, 

pierce the plastic with a fork, and microwave for 15 minutes or until tender. 

2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium heat. Add 

the onion and garlic, and cook, stirring, for 3 minutes, until the onion is soft. 

3. Stir in the tofu and ¼ teaspoon of salt. Cook without stirring for 2 minutes; 

then cook 3 minutes while stirring constantly until the tofu is browned. 

4. Push the tofu and onion mixture to one side of the pan. Add half of the 

tomatoes to the other side and season with salt. Cook, stirring the tomatoes, for 3 

minutes, then stir them into the tofu and onion mixture.

5. Add half of the spinach and a splash of water, and stir until the spinach wilts. 

6. Stir in 1 tablespoon of the Parmesan and 1 teaspoon of the lemon juice. 

In a large bowl, toss the pitas, the remaining spinach, the remaining tomatoes, 

the remaining 3 tablespoons of dill, the remaining tablespoon of Parmesan, the 

remaining 2 tablespoons of olive oil, and the remaining 2 teaspoons of lemon 

juice, and season with salt. 

7. Spoon the tofu mixture into the squash. Serve with the pita salad.

Curried Butternut Squash with Couscous and Chutney 

SERVES 6 


SODIUM: 528 MG, CHOLESTEROL: 2 7 MG 

Chutney is a sweet Indian condiment that is a good foil for the savory taste of 

curries. One of the most common chutneys is made with mango. Its jam-like 

consistency makes it also delicious as a dip for spicy hors d’oeuvres. 

2 TABLESPOONS VEGETABLE OIL 

1 ONION, CUT INTO ½-INCH HALF-MOONS 


1 BUTTERNUT SQUASH, PEELED, SEEDED, AND DICED 

1 TABLESPOON CURRY POWDER 

1½ TEASPOONS PLUS ½ TEASPOON SALT 


½ CUP HEAVY CREAM 

2 CUPS WATER 

2 CUPS INSTANT COUSCOUS 

½ CUP CHOPPED PEANUTS, FOR GARNISH 

½ CUP COMMERCIAL CHUTNEY, FOR GARNISH 

1. Heat the oil in a large skillet over medium heat. Add the onion and garlic, and 

cook, stirring occasionally, until softened, 5 to 7 minutes. 

2. Add the squash, curry powder, and 1½ teaspoons salt. Stir well. Add the broth 

and bring to a boil. 

3. Reduce heat to medium-low, cover, and simmer until the squash is cooked 

through and most of the liquid has evaporated, 15 to 20 minutes. 

4. Stir in the cream and cook, uncovered, over medium-high heat until the sauce 

has thickened, 3 to 5 minutes. 

5. Meanwhile, bring the water and ½ teaspoon of salt to a boil. Place the 

couscous in a large bowl and pour the boiling water over it. Cover and let stand 

for 5 to 7 minutes or until all water is absorbed. Fluff the couscous with a fork.

6. Serve the squash over the couscous, garnished with peanuts and chutney.

Linguine with Goat Cheese and Zucchini 

SERVES 4 



Goat cheese is lower in fat and calories than many hard cheeses. And because 

it’s so soft, it melts beautifully into a creamy sauce, like in this pasta dish. 

12 OUNCES WHOLE-WHEAT LINGUINE 


1 POUND ZUCCHINI, CUT INTO THIN HALF-MOONS 

1¼ TEASPOONS SALT 


1 GARLIC CLOVE, CHOPPED 

5 OUNCES GOAT CHEESE 

2 TEASPOONS GRATED LEMON ZEST 

1. Cook the linguine according to the package directions. Drain the pasta, 

reserving 1 cup of the pasta water, and return the linguine to the pot. 

2. Meanwhile, heat the oil in a medium skillet over medium-high heat. Add the 

zucchini, ½ teaspoon of salt, and ¼ teaspoon of pepper. Cook, stirring, until the 

zucchini is tender and any liquid has evaporated, about 5 minutes. 

3. Stir in the garlic and cook for 1 minute. 

4. Add all but 2 tablespoons of the cheese to the linguine in the pot. Add the 

reserved pasta water, the remaining ¾ teaspoon of salt, and the remaining ¼ 

teaspoon of pepper to the linguine. Stir until creamy. 

5. Serve the linguine topped with the zucchini, lemon zest, and the remaining 2 

tablespoons of cheese.

Vegetarian Club Sandwich with White Beans and 

Avocado 

SERVES 4 



Club sandwiches usually contain bacon, mayonnaise, and other meats and 

cheese—not ideal for someone on a low-cholesterol diet. This version is as 

satisfying as the real thing but uses creamy white beans as a spread and lots of 

vegetables for crunch. 

TWO 15-OUNCE CANS OF WHITE BEANS, RINSED AND DRAINED 



¼ TEASPOON BLACK FRESHLY GROUND PEPPER 

12 SLICES MULTIGRAIN BREAD 

1 RED ONION, THINLY SLICED 

1 CUCUMBER, THINLY SLICED 

ONE 4-OUNCE CONTAINER SPROUTS (ALFALFA, RADISH, BROCCOLI, OR ANY MIX) 

2 AVOCADOS, PEELED, PITTED, AND THINLY SLICED 

1. In a medium bowl, combine the beans, oil, salt, and pepper. Mash the beans 

with a fork. 

2. Place 8 slices of bread on a work surface. Divide the mashed beans among 

them; top each with the onion, cucumber, sprouts, and avocado. 

3. Stack one open-faced sandwich on top of another until you have four doubledecker 

sandwiches. Top each sandwich with remaining 4 slices of bread; plate 

and enjoy.

Soft Tacos with Mushrooms and Swiss Chard 

SERVES 4 



Mushrooms, greens, and beans make a healthful, nutritious filling for corn 

tortillas. Opt for soft tortillas over crispy shells to save on fat and calories. 

½ CUP WATER 

2 YELLOW ONIONS, THINLY SLICED 

1 TEASPOON REDUCED-SODIUM TAMARI 

8 OUNCES SLICED BUTTON MUSHROOMS 

1 BUNCH SWISS CHARD, STEMS AND LEAVES SEPARATED AND BOTH THINLY SLICED 

ONE 15-OUNCE CAN PINTO BEANS, RINSED AND DRAINED 

8 CORN TORTILLAS 


1. Bring the water to a simmer in a deep skillet over medium-high heat. Add the 

onions and cook for 8 minutes, stirring occasionally, until they begin to soften 

and brown. 

2. Add the tamari, mushrooms, and Swiss chard stems and reduce the heat to 

medium. Cover and cook for 15 minutes or until the mushrooms are tender, 

stirring frequently and adding 1 or 2 tablespoons of water if the onions begin to 

stick. 

3. Stir in the Swiss chard leaves and beans, cover, and cook for 5 minutes or 

until the leaves wilt. 

4. Warm the tortillas, fill them with the bean mixture, and serve topped with the 

red bell pepper.

Beefless Sloppy Joes 

SERVES 6 



Sloppy Joe sandwiches are traditionally made with ground beef, which may 

make them high in saturated fat. This version substitutes mushrooms instead, 

meaning you get all the flavor without harming your heart. 

1 POUND CREMINI MUSHROOMS, HALVED 


1 LARGE SWEET ONION, DICED 

1½ CUPS PLUS 4 TABLESPOONS LIGHT BEER 


⅓ CUP FINELY CHOPPED WALNUTS 

1 GREEN PEPPER, DICED 

¾ TEASPOON FRESHLY GROUND BLACK PEPPER 

½ TEASPOON CHIPOTLE CHILI POWDER 

¼ CUP KETCHUP 

3 TABLESPOONS TOMATO PASTE 

6 WHOLE-WHEAT HAMBURGER BUNS 

1. Pulse the mushrooms in batches in a food processor until they are finely 

chopped. 

2. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, 

1 tablespoon of the beer, and salt, and cook, stirring frequently, until the onion is 

lightly browned, about 5 minutes. 

3. Add the walnuts and green pepper, and cook, stirring occasionally, for 3 

minutes. 

4. Add the mushrooms, black pepper, and chipotle chili powder. Cook, stirring 

frequently, for about 5 minutes or until mushrooms are just cooked through. 

5. Add the remaining beer, the ketchup, tomato paste, and a large pinch of salt. 

Cook while stirring until the sauce is a fairly thick consistency, about 2 minutes.

6. Spoon the mixture onto the buns and serve.

Halibut with Citrus, Tomatoes, and Olives 

SERVES 4 



Halibut has a sweeter flavor than other fish, and firm, white flesh. If you can’t 

find it in the seafood section, cod and haddock will both work well. 

1 TABLESPOON EXTRA-VIRGIN OLIVE OIL, DIVIDED 

1 YELLOW ONION, THINLY SLICED 

1 CUP GREEN OLIVES, PITTED AND HALVED 

2 ORANGES, PEELED, SEPARATED INTO SEGMENTS, AND MEMBRANES REMOVED 

ONE 28-OUNCE CAN DICED TOMATOES, UNDRAINED 


¼ TEASPOON BLACK PEPPER 

1½ POUNDS HALIBUT, SKIN REMOVED, CUT INTO 2-INCH PIECES 

¼ CUP FRESH DILL, CHOPPED 

1. Heat the oil in a large saucepan over medium heat. Add the onion and cook 

until it is soft, about 5 minutes. 

2. Add the olives, orange segments, and tomatoes. Cover and simmer for 10 

minutes. Add the salt and pepper. 

3. Place the fish in the pan and spoon the sauce over it. Cover and simmer until 

the fish is cooked through, about 7 minutes. 

4. Divide the fish and sauce among four plates, sprinkle with dill, and serve.

Halibut with Sweet Potato and Lentils 

SERVES 4 



Lentils, rich in folic acid, fiber, and vitamins, belong in everyone’s diet, and they 

are also an economical source of protein without cholesterol. Their different 

varieties—brown, green, and red—are relatively interchangeable, although 

brown and red lentils have a shorter cooking time. 

2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL, DIVIDED 



1 SWEET POTATO, PEELED AND CUT INTO ¼-INCH PIECES 

2½ CUPS LOW-SODIUM CHICKEN BROTH 

1¼ CUPS GREEN LENTILS, RINSED 


FOUR 6-OUNCE PIECES OF HALIBUT FILLET 

¼ CUP DIJON MUSTARD 

¼ CUP DRY WHITE WINE 

1 TABLESPOON CHOPPED FRESH TARRAGON 

1. Heat 1 tablespoon of the olive oil in a large saucepan over medium heat. Add 

the onion and cook, stirring occasionally, until soft, 5 to 6 minutes. 

2. Add the garlic and sweet potato, and cook, stirring, for 1 minute. 

3. Add the broth and lentils, and simmer, covered, until lentils are tender, 20 to 

25 minutes. Season with salt and pepper. 

4. Meanwhile, heat the remaining tablespoon of oil in a skillet over medium-high 

heat. Season the fish with salt and pepper and cook in the skillet until opaque 

throughout, 3 to 5 minutes per side. 

5. In a small bowl, whisk together the mustard, wine, and tarragon. 

6. Serve the fish over the lentils and drizzled with the sauce.

Tuna with Mojo Sauce 

SERVES 4 



Mojo is a citrus-based sauce made with garlic, olive oil, and fresh herbs. It goes 

perfectly with tuna steaks, which may be served medium-rare. To cook them 

medium-well done, increase the grilling time to four to six minutes per side. 



1 FRESH JALAPEÑO, SEEDED AND THINLY SLICED 

JUICE OF 4 LIMES 

⅓ CUP FRESH CILANTRO, COARSELY CHOPPED 

1 TEASPOON SALT, PLUS MORE FOR SEASONING 


TWO 12-OUNCE TUNA STEAKS, ABOUT 1¼-INCH THICK 

1. Heat an outdoor grill or indoor grill pan to medium-high. 

2. In a medium microwave-safe bowl, stir together the garlic and 4 tablespoons 

of olive oil. Cover it loosely with plastic wrap and microwave it until the garlic 

is soft and aromatic, about 2 minutes. 

3. Stir in the jalapeño, lime juice, cilantro, and salt. Set aside to cool. 

4. Brush the tuna with the remaining tablespoon of olive oil and season with salt 

and pepper. 

5. Grill the tuna, turning once, until the fish has grill marks on its surface, 3 to 5 

minutes per side for medium rare. Let rest for 5 minutes. 

6. Slice each tuna steak in half and serve drizzled with the mojo.

Tuna Noodle Casserole 

SERVES 6 



This dish is often made with egg noodles and high-fat cream of mushroom soup. 

While delicious, it isn’t necessarily heart-healthful. This recipe does things 

differently by using fresh mushrooms, 2 percent milk, broccoli, and whole-wheat 

noodles. 

½ POUND WHOLE-WHEAT FETTUCCINE, BROKEN INTO THIRDS 

5 SLICES WHOLE-WHEAT BREAD 

1 TABLESPOON ORGANIC CANOLA OIL 


1 CELERY STALK, FINELY DICED 

ONE 10-OUNCE BOX WHITE MUSHROOMS, STEMMED AND CHOPPED 

¼ CUP FLOUR 


1 CUP LOW-SODIUM CHICKEN BROTH 

¼ TEASPOON GROUND BLACK PEPPER 

ONE 10-OUNCE BOX FROZEN CHOPPED BROCCOLI, THAWED 

ONE 10-OUNCE BOX FROZEN PEAS, THAWED 

FOUR 6-OUNCE CANS CHUNK LIGHT TUNA IN WATER, DRAINED 


2. Bring a pot of water to a boil and cook the fettuccine according to the package 

directions. Drain and set aside. 

3. Place the bread in a food processor and pulse for 30 seconds until it becomes 

breadcrumbs. 

4. Heat the oil in a large skillet over medium heat. Add the onion and cook, 

stirring, until translucent, about 5 minutes. 

5. Add the celery and cook, stirring, until just tender, about 6 minutes. 

6. Add the mushrooms and cook, stirring, until they release their liquid, 5 to 7

minutes. 

7. Add the flour and stir vigorously with a wooden spoon until there are no 

lumps. 

8. Add the milk and broth, stir to combine, and bring the mixture to a boil, 

stirring frequently. 

9. Reduce the heat to a vigorous simmer and cook, stirring, until the liquid 

thickens and reduces by about ½ cup, 7 to 8 minutes. 

10. Add the pepper and stir to combine. 

11. In a large bowl, combine the fettuccine, vegetable and mushroom mixture, 

broccoli, peas, and tuna. 

12. Pour the ingredients into a 9-by-13-inch casserole. Top with the breadcrumbs 

and bake for 25 minutes or until the top is golden and toasted. Serve hot.

Grilled Snapper with Olives and White Wine Sauce 

SERVES 4 



When choosing a white wine for this dish, a dry white is best, such as Sauvignon 

Blanc, Chardonnay, or Pinot Grigio. 

FOUR 6-OUNCE SNAPPER FILLETS 

2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL, PLUS MORE FOR THE FISH 


1 ONION, FINELY SLICED 

2 GARLIC CLOVES, FINELY CHOPPED 

¼ CUP DRY WHITE WINE 

2 TOMATOES, CHOPPED 

¼ CUP GREEN OLIVES, PITTED AND CHOPPED 

2 TABLESPOONS CAPERS 

1 SERRANO PEPPER, FINELY CHOPPED 

½ TEASPOON SUGAR 

1 BAY LEAF 

1. Heat the grill to high. 

2. Brush the snapper with some oil and season with salt and pepper. Grill for 2 

minutes per side, remove from the grill, and cover to keep warm. 

3. Heat the oil in a medium skillet over medium-high heat. Add the onions and 

garlic, and cook until soft, 5 to 7 minutes. 

4. Add the wine and cook for 3 to 5 minutes or until slightly reduced. 

5. Add the tomatoes, olives, capers, serrano pepper, sugar, and bay leaf. Bring 

the sauce to a boil and cook until thickened. 

6. Reduce the heat, add the fish, and cook for 2 minutes or until the fish is 

completely cooked through. 

7. Spoon the fish fillets onto four plates and serve each with the olives and

sauce.

Lemon-Basil Spaghetti with Salmon 

SERVES 4 



Like tuna, salmon is another fish that may be served successfully anywhere 

between medium-rare to well-done. If you like salmon medium-rare, cook it for 

two minutes per side. 

½ POUND WHOLE-WHEAT SPAGHETTI 



½ TEASPOON SALT, PLUS MORE FOR SEASONING 

½ TEASPOON FRESHLY GROUND BLACK PEPPER, PLUS MORE FOR SEASONING 

FOUR 4-OUNCE SALMON FILLETS 

¼ CUP CHOPPED FRESH BASIL LEAVES 

3 TABLESPOONS CAPERS 

ZEST OF 1 LEMON 

2 TABLESPOONS LEMON JUICE 

2 CUPS BABY SPINACH 

1. Bring a large pot of water to a boil. Add the spaghetti and cook until al dente, 

stirring occasionally, 8 to 10 minutes. Drain and transfer the spaghetti to a large 

bowl. 

2. Add the garlic, 2 tablespoons of olive oil, ½ teaspoon of salt, and ½ teaspoon 

of pepper, and toss to combine. 

3. Heat the remaining tablespoon of olive oil in a medium skillet over mediumhigh 

heat. 

4. Season the salmon fillets with salt and pepper, and cook them to the desired 

degree of doneness. Remove the salmon from the pan. 

5. Add the basil, capers, lemon zest, and lemon juice to the spaghetti and toss to 

combine. 

6. Place ½ cup of spinach each into four shallow bowls. Divide the spaghetti

among the bowls and serve topped with a piece of salmon.

Coconut Fish Sticks with Yogurt Dipping Sauce 

SERVES 6 



This kid-friendly recipe makes eating fish fun by coating it in a crunchy coconutbreadcrumb 

mixture. The fish sticks may also be frozen on a baking sheet 

uncooked and stored for up to one month in the freezer. Bake them directly from 

the freezer for 20 to 25 minutes. 

For the fish sticks: 

COOKING SPRAY 

1½ POUNDS TILAPIA FILLETS 

1¼ CUPS WHOLE-WHEAT BREADCRUMBS 

⅓ CUP SWEETENED SHREDDED COCONUT 

2 TABLESPOONS YELLOW CORNMEAL 

1 TEASPOON MILD CURRY POWDER 


1 FREE-RANGE OR OMEGA-3 EGG WHITE 

1 TABLESPOON WATER 

For the yogurt dipping sauce: 

⅓ CUP 2 PERCENT GREEK YOGURT 

1 CARROT, PEELED AND FINELY GRATED 

2 TEASPOONS SWEET CHILI SAUCE 

1 TEASPOON LOW-SODIUM SOY SAUCE 

1 SCALLION, FINELY CHOPPED 

JUICE OF ½ LIME 

1 TABLESPOON WATER 

To make the fish sticks:


2. Place a baking rack in a baking pan and spray it with cooking spray. 

3. Cut the fish into sticks about 3 inches long and ½-inch thick. 

4. In a food processor, combine the breadcrumbs, coconut, cornmeal, curry 

powder, and salt. Pulse until the coconut is coarsely chopped. Transfer the 

mixture to a shallow dish. 

5. In a separate shallow dish, whisk together the egg white and water. 

6. Dip each fish stick first into the egg white, shaking off the excess, and then 

coat each fish stick thoroughly with the breadcrumb mixture. 

7. Spray the fish sticks with cooking spray, arrange them on the baking rack, and 

bake them for 15 to 20 minutes, turning them halfway through. Bake them until 

golden, crispy, and cooked through. Season with salt. 

To make the yogurt dipping sauce: 

1. Combine the yogurt, carrot, chili sauce, soy sauce, scallion, lime juice, and 

water in a medium bowl. Season with salt. 

2. Cover and refrigerate until serving. Serve alongside the hot fish sticks.

Seared Scallops with Mango Salsa 

SERVES 4 



This recipe calls for sea scallops, which are larger than bay scallops and are 

readily available in the supermarket. You might notice a little muscle attached to 

the scallops. It hangs off to the side like a tag and you can remove it with your 

fingers. 


2 MANGOES, PITTED AND CUT INTO ½-INCH PIECES 

1 CUCUMBER, PEELED AND CUT INTO ½-INCH PIECES 

1 TABLESPOON GRATED FRESH GINGER 

2 TEASPOONS FRESH LIME JUICE 


½ CUP FRESH CILANTRO, CHOPPED 



1½ POUNDS SEA SCALLOPS 


2. In a medium bowl, combine the mangoes, cucumber, ginger, lime juice, 1 

tablespoon of olive oil, cilantro, ½ teaspoon of salt, and a large pinch of pepper. 

3. Rinse the scallops and pat dry with paper towels. Season them with salt and 

pepper. 

4. Heat the remaining tablespoon of oil in a large skillet over medium-high heat. 

Add the scallops and cook until cooked through and golden brown, about 2 

minutes per side. 

5. Serve with the rice and top with salsa.

Salmon Burgers with Homemade Pickles 

SERVES 4 



This recipe uses raw salmon but if you use canned salmon, the dish is ready in a 

jiffy because the patties won’t have to be completely cooked, only heated 

through. 

¼ CUP RICE VINEGAR 

1 TABLESPOON SUGAR 

¾ TEASPOON SALT, 

1 KIRBY CUCUMBER, VERY THINLY SLICED 

¼ WHITE ONION, THINLY SLICED 

1¼ POUNDS SKINLESS SALMON FILLET, CUT INTO 1-INCH PIECES 

4 SCALLIONS, THINLY SLICED 


4 WHOLE-WHEAT HAMBURGER BUNS 

1. In a medium bowl, combine the vinegar, sugar, and ¼ teaspoon of salt, stirring 

until everything is dissolved. 

2. Add the cucumber and onion, and toss to combine. Let sit, tossing 

occasionally, for at least 15 minutes and up to 6 hours. 

3. Heat the grill to medium-high. 

4. In a food processor, pulse the salmon 3 or 4 times just until coarsely chopped. 

5. Add the scallions, the remaining ½ teaspoon of salt, and pepper, and pulse to 

combine. 

6. Form the mixture into four ¾-inch-thick patties. 

7. Oil the grill grate. Grill the patties, turning once, until opaque, 2 to 4 minutes 

per side. 

8. To serve, place the burgers on buns and top them with the cucumber and 

onion.

Shepherd’s Pie 

SERVES 4 



Shepherd’s pie is one of the classic comfort foods that makes a perfect dinner on 

a cold winter day. It is usually made with ground beef, but this is a lighter 

version with ground turkey. And because it calls for red-skinned potatoes, there 

is no need to peel them. 



1 CARROT, PEELED AND FINELY DICED 


8 OUNCES GROUND TURKEY 

½ TEASPOON FINELY CHOPPED FRESH THYME 

2 TABLESPOONS KETCHUP 

1 CUP LOW-SODIUM CHICKEN BROTH 

2 TEASPOONS FLOUR 

½ CUP FROZEN PEAS, THAWED 


1 POUND RED-SKINNED POTATOES, CUBED 

½ CUP 2 PERCENT MILK, WARMED 

⅓ CUP SHREDDED SHARP CHEDDAR CHEESE 

1 SCALLION, CHOPPED 


COOKING SPRAY 


2. Heat the oil in a medium ovenproof skillet over medium-high heat. Add the 

garlic, carrot, and onion. Cook until they are tender and begin to brown, about 5 

minutes. 

3. Add the turkey and thyme, and cook, breaking the turkey up with a spoon,

until it is cooked through and lightly browned. 

4. Stir in the ketchup and cook for 1 minute. 

5. In a small bowl, stir the broth and flour together until smooth. Pour the 

mixture into the skillet and cook until it thickens, about 2 minutes. Stir the peas 

in and add the salt. 

6. Meanwhile, place the potatoes in a medium pot and cover with water. Bring to 

a boil, lower the heat, and simmer until the potatoes are tender. 

7. Drain the potatoes and return them to the pot over low heat. Stir for 2 to 3 

minutes to dry them out. Add the milk, cheese, and scallion, and mash the 

potatoes. Season with salt and pepper. 

8. Spoon the mashed potatoes over the meat filling and spread it in an even layer. 

9. Lightly mist the potatoes with nonstick cooking spray and bake until they are 

lightly browned and the filling is bubbling around the edges, 10 to 15 minutes. 

Serve hot.

Classic Meatloaf with Ground Chicken 

SERVES 8 



All the flavors of traditional meatloaf are here but with a leaner meat than 

ground beef. Serve with mashed potatoes or roasted veggies and you have the 

perfect weeknight dinner. 

1 POUND GROUND CHICKEN 

½ CUP FINE BREADCRUMBS 

1 FREE-RANGE OR OMEGA-3 EGG WHITE 

1 CARROT, PEELED AND CUT INTO CHUNKS 

1 ONION, CUT INTO CHUNKS 

¼ CUP KETCHUP 

½ TEASPOON MINCED GARLIC 

1 TEASPOON WORCESTERSHIRE SAUCE 

¼ TEASPOON CELERY SEED 


PINCH OF PEPPER 


2. In a large bowl, combine the chicken, breadcrumbs, and egg white. 

3. In a blender combine the carrot, onion, ketchup, garlic, Worcestershire sauce, 

celery seed, salt, and pepper. Process until the carrot is very fine. 

4. Add the vegetable mixture to the meat and mix well with your hands. 

5. Form the mixture into a loaf and place it in a lightly greased 9-by-13-inch pan. 

Cover the loaf with foil and bake for 1 hour. 

6. Remove the foil and continue baking the loaf for 15 to 30 minutes, or until 

meatloaf is cooked through. 

7. Slice the loaf into 8 pieces and serve hot.

Beef Stir-Fry with Mushrooms and Swiss Chard 

SERVES 4 



While beef may be high in cholesterol, using it as an ingredient in a stir-fry 

instead of as a main course is a good way to enjoy its flavor in a healthier way. 

This dish combines mushrooms and Swiss chard with the beef, but you may also 

use broccoli, green beans, and red pepper strips. 

1 POUND BONELESS SIRLOIN STEAK, SLICED ¼-INCH THICK 

1 TABLESPOON PLUS 2 TEASPOONS CORNSTARCH 

1 TABLESPOON PLUS 2 TEASPOONS BALSAMIC VINEGAR 

3 TEASPOONS SOY SAUCE 

2 TEASPOONS PACKED LIGHT BROWN SUGAR 

⅓ CUP WATER 



½ RED ONION, CUT INTO THIN WEDGES 

4 OUNCES MIXED MUSHROOMS, SLICED 

1 BUNCH SWISS CHARD, STEMS CUT INTO ½-INCH PIECES AND LEAVES SHREDDED 



JUICE OF ½ LEMON 

1. In a medium bowl, combine the beef, 1 tablespoon of cornstarch, 1 tablespoon 

of vinegar, and 2 teaspoons of soy sauce. 

2. In a small bowl, combine the brown sugar, the remaining 2 teaspoons of 

cornstarch, the remaining 2 teaspoons of vinegar, the remaining 1 teaspoon of 

soy sauce, and water. Stir until smooth. 

3. In a large nonstick skillet over high heat, heat 1 tablespoon of olive oil. Add 

the beef and cook, stirring occasionally, until just cooked through, 2 to 3 

minutes. Transfer to a bowl and wipe out the skillet.

4. Heat the remaining 2 tablespoons of olive oil in the skillet over high heat. Add 

the garlic and red onion and stir-fry for 2 minutes. 

5. Add the mushrooms, Swiss chard stems, and salt. Season with the pepper. 

Stir-fry until the vegetables are just tender, 4 minutes. 

6. Add the Swiss chard leaves and cook until wilted. 

7. Stir in the brown sugar mixture and beef. Cook until the sauce thickens, 

stirring, for about 1 minute. 

8. Add the lemon juice and serve.

Strawberries with Ricotta Cream and Balsamic Reduction 

SERVES 4 



Balsamic vinegar has long been used in Modena, Italy, from where it originates, 

to enhance the natural flavor of fruit. The type to buy is aged from three to five 

years and comes in a small bottle. It’s a bit expensive, but once you taste these 

strawberries, you’ll be a convert. Think of it as Italy’s answer to pure maple 

syrup. 

1 CUP PART-SKIM RICOTTA CHEESE 

2 TABLESPOONS HONEY 

½ TEASPOON VANILLA EXTRACT 

3 TABLESPOONS AGED BALSAMIC VINEGAR 


ONE 16-OUNCE CONTAINER STRAWBERRIES, HULLED AND QUARTERED 

2 TABLESPOONS FRESH BASIL LEAVES, CUT INTO RIBBONS 

1. Place the ricotta, honey, and vanilla extract in the bowl of a food processor 

and process until smooth, about 1 minute. 

2. Transfer the ricotta to a small bowl and refrigerate for at least 2 hours. 

3. In a small saucepan, combine the balsamic vinegar and sugar and bring to a 

boil. Simmer over medium heat for 2 minutes, stirring occasionally. Allow to 

cool completely. 

4. In a medium bowl, toss the berries with the basil and the balsamic reduction. 

5. Serve the ricotta in dessert bowls topped with the strawberries.

Blueberries with Lemon Cream 

SERVES 4 



Dates are a natural sweetener that replace refined sugar in this dessert. The 

other surprise ingredient is tofu, which adds creaminess without any taste. If 

you’re having a dinner party, make the lemon cream in advance—it may be 

refrigerated for up to three days. 

2 TABLESPOONS LEMON ZEST 

3 TABLESPOONS FRESH LEMON JUICE 

8 PITTED DATES, COARSELY CHOPPED 


⅛ TEASPOON GROUND CARDAMOM 

ONE 12-OUNCE PACKAGE SILKEN TOFU, DRAINED 

2 CUPS BLUEBERRIES 

1. Combine 1 tablespoon of lemon zest, lemon juice, dates, vanilla, cardamom, 

and tofu in a blender. Purée until smooth. 

2. Divide the lemon cream evenly among four bowls; serve with blueberries and 

the remaining tablespoon of lemon zest.

Grilled Plums Topped with Spiced Yogurt 

SERVES 4 



Give your grill double duty in the summer by using it to make this light dessert. 

The sauce may be made in advance and kept covered in the refrigerator until 

serving time. 

For the plums: 

6 PLUMS, HALVED AND PITTED 

2 TEASPOONS ORGANIC CANOLA OIL 

1 TABLESPOON HONEY 

PINCH OF GROUND CINNAMON 

PINCH OF GRATED ORANGE ZEST 

For the spiced yogurt: 

1 CUP PLAIN GREEK YOGURT 

1 TABLESPOON HONEY 


1 TEASPOON GRATED ORANGE ZEST 

¼ TEASPOON GROUND CINNAMON 

¼ CUP FINELY CHOPPED WALNUTS, TOASTED 

To make the plums: 

1. Heat the grill to high. 

2. Brush the plums with oil on the cut side, drizzle with honey, and sprinkle with 

cinnamon and orange zest. 

3. Place the plums on grill, cut-side down, and grill for 2 minutes or until they 

start to caramelize and turn golden brown. 

4. Turn the plums over and grill until just heated through, about 1 minute.

To make the spiced yogurt: 

1. Whisk together the yogurt, honey, orange juice, orange zest, cinnamon, and 

walnuts in a small bowl. 

2. Place 3 plum halves in each dessert bowl and top with the yogurt sauce.

Strawberry Sherbet 

SERVES 8 



Sherbet is a mix of sorbet, which is dairy-free, and ice cream. This recipe uses 

fresh strawberries, but you can also use frozen ones (no need to thaw them 

beforehand). If the sherbet becomes too hard, let it soften in the refrigerator for 

30 minutes. 

2 CUPS CHOPPED FRESH STRAWBERRIES 

½ CUP SUGAR 

2½ CUPS LOW-FAT BUTTERMILK 

½ CUP HALF-AND-HALF 

2 TEASPOONS LEMON JUICE 


PINCH OF SALT 

1. In a small bowl, combine 1 cup of strawberries and the sugar. Let it sit, 

stirring occasionally, until the sugar has begun to dissolve, about 10 minutes. 

2. Transfer the strawberry mixture to a food processor or blender and process 

until smooth. 

3. In a medium bowl, combine the buttermilk, half-and-half, lemon juice, 

vanilla, and salt. 

4. Press the strawberry mixture through a fine-mesh sieve into the bowl. Stir, 

cover, and chill for at least 2 hours and up to 1 day. 

5. Whisk the mixture and pour it into the canister of an ice-cream maker. Freeze 

according to the manufacturer’s directions. 

6. During last 5 minutes of freezing, add the remaining 1 cup of chopped 

strawberries. 

7. Serve immediately or freeze the sherbet for a firmer consistency.

Almond-Lemon Cookies 

MAKES 24 COOKIES 



Instead of using white flour, these cookies are made with finely ground blanched 

almonds. They are light and delicious—the perfect accompaniment to a cup of 

hot tea. 

COOKING SPRAY 

2 CUPS PLUS 24 WHOLE BLANCHED ALMONDS 

⅔ CUP SUGAR 

4 TEASPOONS GRATED LEMON ZEST 

PINCH OF SALT 




2. Spray two baking sheets with cooking spray. 

3. Place 2 cups of almonds in a food processor and process until finely ground. 

4. Add the sugar, lemon zest, salt, and egg. Pulse ten times or until the dough 

forms a ball. 

5. Shape the dough into balls using a tablespoonful of dough for each, making 24 

balls. 

6. Place the almond balls 1 inch apart on the baking sheets. Sprinkle them with 

cinnamon and press 1 whole almond into the center of each. 

7. Bake the cookies for 16 minutes, or until the edges are golden brown. 

8. Cool the cookies for 5 minutes in the pan; then remove them to a wire rack 

and let them cool completely before eating.

Carrot Cake Cookies 

MAKES 30 COOKIES 



This recipe delivers a divine slice of carrot cake that’s just the right size. And see 

how easily you can make substitutions when baking: whole-wheat pastry flour 

replaces white flour, maple syrup replaces white sugar, and coconut oil replaces 

butter. 

1 CUP WHOLE-WHEAT PASTRY FLOUR 

1 TEASPOON BAKING POWDER 



⅔ CUP CHOPPED WALNUTS 

1 CUP PEELED, SHREDDED CARROTS 

½ CUP MAPLE SYRUP, ROOM TEMPERATURE 

½ CUP COCONUT OIL, WARMED UNTIL JUST MELTED 

1 TEASPOON GRATED FRESH GINGER 


2. Line two baking sheets with parchment paper. 

3. In a large bowl, whisk together the flour, baking powder, salt, and oats. Add 

the walnuts and carrots. 

4. In a small bowl, whisk together the maple syrup, coconut oil, and ginger. 

5. Add the liquid ingredients to the flour mixture and stir until combined. 

6. Drop the dough by the tablespoon onto the prepared baking sheets, leaving 2 

inches between each. 

7. Bake the cookies for 10 to 12 minutes, or until the cookies are golden brown. 

8. Allow the cookies to cool before serving.

Peanut Butter Cups 

MAKES 12 CUPS 



Who doesn’t love the combination of chocolate and peanut butter? These 

homemade versions of the checkout-line favorite are made with only five 

ingredients and have zero cholesterol. 

2 SHEETS GRAHAM CRACKERS 


½ CUP PEANUT BUTTER 

2 TABLESPOONS HONEY 

12 OUNCES SEMISWEET CHOCOLATE, CHOPPED 

1. Place 12 mini muffin cups in a 12-cup mini muffin pan. 

2. In a food processor, process the graham crackers and salt until finely ground. 

3. Transfer the graham cracker mix to a medium bowl and stir in the peanut 

butter and honey. Chill for 10 minutes. 

4. Line a plate with plastic wrap. Make balls with 1 tablespoonful of peanut 

butter mixture until you have 12 balls. Flatten them slightly on the plate. Cover 

the peanut butter discs with plastic wrap and chill. 

5. Place the chocolate in a bowl over simmering water and stir until smooth. 

Remove from the heat and let cool slightly. 

6. Spoon 1 teaspoon of the chocolate into each mini muffin cup, spreading it so it 

covers the bottom and halfway up the sides. Chill for 30 minutes or until the 

chocolate hardens (keep the remaining chocolate at room temperature). 

7. Press a peanut butter disk into each shell and spoon 1 tablespoon of the 

chocolate over the top. Chill until firm, about 1 hour. 

8. Refrigerate the cups until you are ready to serve them.

Homemade Fudge Pops 

MAKES 4 POPS 



It’s a lot easier than you think to create fudge pops yourself, and the bonus is you 

know exactly what’s in them. You can find inexpensive popsicle molds in many 

different shapes in most stores where cookware is sold or online. 

3½ OUNCES BITTERSWEET CHOCOLATE, CHOPPED 

1 PACKET UNFLAVORED GELATIN 

2 TABLESPOONS COLD WATER 

1 CUP WHOLE MILK 


1 TABLESPOON UNSWEETENED COCOA POWDER 


¼ TEASPOON ALMOND EXTRACT 

1. In a medium glass mixing bowl, place the chocolate and set aside. 

2. In a small bowl, sprinkle the gelatin into the water and set aside. 

3. Combine the milk, sugar, and cocoa powder in a small saucepan over medium 

heat. Whisk until the cocoa dissolves and the mixture comes to a simmer. 

4. Remove the saucepan from the heat and pour the milk mixture over the 

chocolate. Let it stand for 2 minutes; then whisk the mixture until the chocolate 

is melted. 

5. Whisk the vanilla extract, almond extract, and gelatin mixture into the 

chocolate. 

6. Put ½ cup of the chocolate into four 4-ounce molds and freeze for at least 

4 hours or overnight before serving.

Dark Chocolate Pudding 

SERVES 6 



Avocado in a dessert? Why not? The heart-healthful fat combines with dark 

cocoa and dates in this unique twist on chocolate pudding. The best part is you’d 

never know the secret ingredient from how it tastes. 

2 AVOCADOS, PEELED AND PITTED 

1 BANANA 

½ CUP UNSWEETENED DARK COCOA POWDER 

½ CUP DATES, PITTED, SOAKED IN WATER FOR A FEW HOURS, AND DRAINED 

1 TEASPOON PURE VANILLA EXTRACT 

1. In a food processor, combine all the ingredients. Purée until smooth, scraping 

the sides of the bowl as needed. 

2. Chill the pudding for 3 to 4 hours before serving. The pudding may be served 

either out of a large bowl or in single-serving dishes.

Flourless Chocolate Cake 

SERVES 16 



Because this cake is made with unsweetened baking chocolate, the result isn’t as 

sweet as you may be used to. If you find it too bitter, try using 70 percent dark 

chocolate instead. Serve it warm with a scoop of slow-churned vanilla ice cream 

on top. 

½ CUP COCONUT OIL, PLUS MORE FOR GREASING THE PAN 

4 OUNCES UNSWEETENED BAKING CHOCOLATE 

¼ CUP COCOA POWDER 

¾ CUP HONEY 



2. Grease an 8-inch springform pan with coconut oil. 

3. Fill the bottom pot of a double boiler with 1 to 2 inches of water and place the 

top pot over it (the water shouldn’t touch the bottom of the top pot). Bring the 

water to a simmer and reduce the heat. Put the chocolate and coconut oil into the 

top pot and stir until melted and completely smooth. 

4. In a medium bowl, combine the chocolate mixture with the cocoa powder, 

honey, and eggs, whisking briskly until smooth. 

5. Pour the batter into the pan and bake for 20 to 25 minutes, or until the center 

holds firm when the pan is tilted slightly. 

6. Cool the cake in the pan for 15 minutes; then carefully run a knife around the 

inner rim to loosen the cake. Remove the sides and let the cake cool completely 

before serving.

Low FODMAP Diet Meal Plans & Recipes 1600-2400 kcal 

FODMAP-CONTAINING FOODS AND SUITABLE ALTERNATIVES 

Flours and 

grains 

(including 

legume 

products) 

High-FODMAP 

varieties 

barley, bulgur, chickpea 

flour (besan),* 

couscous, durum, 

Kamut®, lentil flour,* 

multigrain flour, pea 

flour,* rye, semolina, 

soy flour,* triticale, 

wheat bran, wheat 

Low-FODMAP alternatives 

arrowroot, buckwheat flour, cornmeal, cornstarch, 

gluten-free flour blends,** glutinous rice, ground rice, 

malt, millet, oat bran, oatmeal, polenta, popcorn, 

potato flour, quinoa, rice (brown, white), rice bran, 

rice flour, sago, sorghum, tapioca, wild rice

Cereals 

Pasta and 

noodles 

Breads, 

cookies, 

and cakes 

Dairy foods 

and 

alternatives 

Meat and 

vegetarian 

protein 

sources 

Nuts and 

seeds 

Vegetables 

Fruits 

flour, wheat germ 

wheat-based and 

mixed-grain breakfast 

cereals, muesli 

noodles, pasta, 

spaetzle, gnocchi 

breads (including 

sourdough), bread 

crumbs, cookies, 

cakes, croissants, 

muffins, and pastries 

containing wheat and 

rye 

regular milk, ice cream, 

soft cheeses (in 

amounts greater than 

½ cup), yogurt 

certain sausages 

(check for onion and 

dehydrated vegetable 

powders) 

pistachios and 

cashews 

artichokes (globe and 

Jerusalem), asparagus, 

cauliflower, garlic, 

leeks, mushrooms, 

onions (yellow, red, 

white, onion powder), 

scallions (white part), 

shallots, snow peas, 

sugar snap peas 

apples, apricots, Asian 

pears, blackberries, 

boysenberries, 

cherries, figs, 

mangoes, nectarines, 

peaches, pears, 

persimmon, plums, 

prunes, tamarillo, 

watermelon, white 

peaches 

baby rice cereal, cream of buckwheat, rice- or cornbased 

breakfast cereals, oatmeal, wheat-free, fruitfree 

muesli 

glass (mungbean) noodles, rice noodles, rice 

vermicelli, 100% buckwheat soba noodles, glutenfree 

pasta 

gluten-free breads,** corn tortillas and taco shells, 

plain rice cakes and crackers, gluten-free cookies,** 

gluten-free cakes and pastries** 

lactose-free milk; most lactose-free yogurts and 

kefir; lactose-free ice cream; calcium-fortified soy,† 

rice, oat, and quinoa milks, yogurts, and ice creams; 

butter and margarine; hard and ripened cheeses, 

including Brie and Camembert; gelato and sorbets 

made from suitable fruits and sweeteners; moderate 

servings of cream (less than ½ cup) 

bacon, eggs, fish, poultry, plain red meat, tempeh, 

tofu 

all other nuts and seeds; nut and seed butters not 

made from pistachios or cashews (no more than a 

handful of nuts and seeds or 2 tablespoons of nut or 

seed butters in a meal) 

alfalfa sprouts, bamboo shoots, bean sprouts, bok 

choy, bell pepper, carrot, chayote, Chinese cabbage, 

cucumber, eggplant, green beans, lettuce (butter, 

iceberg, romaine), olives, parsnip, potatoes, 

pumpkin, rutabagas, Swiss chard, spinach, scallion 

(green part only), squash (all tested varieties except 

butternut squash—note that not all have been 

tested), taro, turnips, watercress, yams, zucchini 

bananas, blueberries, cantaloupe, cranberries, 

durian, grapefruit, grapes, honeydew melon, kiwi, 

lemons, limes, mandarin oranges, oranges, passion 

fruit, papaya, raspberries, star fruit, strawberries, 

tangelos, tangerines, tomatoes 

Spreads most commercial jam, marmalade, mayonnaise, mustard, soy sauce,

and 

condiments 

Sweeteners 

Beverages 

Fats and 

oils 

relishes, chutneys, 

onion-containing 

gravies, stock and 

bouillon cubes, 

dressings, and sauces 

agave nectar, honey, 

high-fructose corn 

syrup, corn syrup 

solids, fructose, fruit 

juice concentrate; 

sorbitol, mannitol, 

maltitol, xylitol 

apple, pear, and 

mango juices; other 

fruit juices in amounts 

greater than ½ cup; 

chicory-based coffee 

substitutes 

applesauce as oil 

replacer in low-fat 

baked goods 

garlic-free sweet chili sauce or hot sauce, tamari, 

vinegar 

sucrose (table sugar, cane sugar), including 

superfine sugar, confectioners’ sugar, brown sugar, 

raw sugar; glucose; maple syrup, molasses, rice 

syrup; artificial sweeteners not ending in “ol” (e.g., 

aspartame, saccharine, and stevia) 

water, mineral water, soda water, sugar-sweetened 

soft drinks, tonic water, fruit juice (safe fruits only, ½ 

cup (125 ml) per serving), most teas, coffee, most 

alcohol (see “Alcoholic beverages”) 

vegetable oils, butter, ghee, lard, drippings, 

margarine, garlic-infused oil as an onion and garlic 

substitute 

Others baking powder, baking soda, cocoa, coconut, 

gelatin, salt, xanthan gum, fresh and dried herbs 

and spices (besides garlic and onion powder; see 

Chapter 7), chives, ginger 

*These contain GOS and/or fructans, but in small amounts as part of a 

recipe, they do not cause IBS symptoms in most people. You should 

assess your own tolerance. 

**Gluten-free baked goods may contain ingredients unsuited to the low- 

FODMAP diet, such as fruit juice concentrate as a sweetener or high- 

FODMAP flours. If high-FODMAP foods are high on the ingredients list, the 

food should be avoided; however, a food including these ingredients lower 

on the list (i.e., in small quantities) may be tolerated. Check the ingredients 

list and assess your own tolerance. 

† Soy milks made from soybean extract (not whole soybeans) are well 

tolerated. 

Reintroducing the FODMAPs one at a time 

All FODMAPs can cause IBS symptoms, and if they are eaten together, their 

effect is cumulative. Any meal is likely to contain a variety of foods and, 

therefore, a complex mixture of carbohydrates, which includes FODMAPs. 

The low-FODMAP diet aims to reduce the intake of all FODMAPs so that 

IBS symptoms are reduced as much as possible.

GENERAL LOW-FODMAP 14-DAY MENU PLAN 

BREAKFAST LUNCH DINNER 

DAY 1 

Monday 

gluten-free cereal 

low-fat milk (LF if 

required) 

toasted gluten-free 

bread 

butter or margarine 

jam, peanut butter, or 

other suitable spread 

Cream of Potato and Parsnip 

Soup 

gluten-free bread 

1 serving suitable fruit 

Feta, Spinach, and 

Pine Nut Crêpes 

a suitable green 

vegetable 

an orange 

vegetable 

ice cream (LF if 

required) 

1 serving suitable 

fruit 

DAY 2 

Tuesday 

poached eggs 


bread 




beef sandwich (gluten-free 

bread, sliced beef, cheese, 

sliced tomato, lettuce) 


Chinese Chicken on 

Fried Wild Rice 

sautéed bok choy, 

celery, carrot, 

zucchini 


required) 

1 serving suitable 

fruit 

DAY 3 

Wednesday 



required) 


bread 




rice/corn thins or gluten-free 

crackers with ham, cheese, 

lettuce, tomato 


Herbed Beef 

Meatballs with 

Creamy Mashed 

Potatoes 

salad (sliced 

tomato, cucumber, 

lettuce, celery, bell 

pepper, olives) 

DAY 4 

Thursday 

fruit smoothie 

(bananas or 

strawberries, yogurt, 

low-fat milk [LF if 

required]) 

Cheese-and-Herb Polenta 

Wedges 


Peppered Lamb 

with Rosemary 

Cottage Potatoes 

gravy 


vegetable 

an orange 

vegetable


required) 

DAY 5 

Friday 



required) 

Sweet Potato, Blue Cheese, 

and Spinach Frittata 


Balsamic Sesame 

Swordfish 

white rice 


bread 

Roasted Vegetable 

Salad 




Banana Sundaes 

with Orange Rum 

Sauce 

DAY 6 

Saturday 



required) 


bread 


toasted ham and cheese 

sandwich (gluten-free bread, 

ham, cheese) 

salad (tomato, lettuce, bell 

pepper) 


Singapore Noodles 

1 cup fruit salad 

(suitable fruits) 



DAY 7 

Sunday 

lean bacon 

omelet with spinach 

and tomato 


bread 

Olive and Eggplant Focaccia 

yogurt (LF if required) 


Roast Pork with 

Almond Stuffing 

gravy 

roasted potatoes, 

sweet potatoes 



vegetable 

New York 

Cheesecake 

DAY 8 

Monday 



required) 


bread 

egg salad sandwich (glutenfree 

bread, mashed hardboiled 

egg, sliced tomato, 

cucumber, lettuce) 


Thai-Inspired Stir- 

Fry with Tofu and 

Vermicelli 

Citrus Tart 




DAY 9 

Tuesday 

poached eggs 


bread 

Tuna, Lemongrass, and Basil 

Risotto Patties 

salad (bell pepper, baby 

spinach leaves, celery, 

Pork Ragout 

cooked gluten-free 

pasta

utter or margarine 

chopped herbs) 




DAY 10 

Wednesday 



required) 


bread 




ham and cheese sandwich 

(gluten-free bread, ham, 

cheese, lettuce, grated carrot) 


Tomato Chicken 

Risotto 

salad (sliced 

tomato, celery, 

lettuce, bell pepper, 

cucumber) 


required) 

½ serving suitable 

fruit 

DAY 11 

Thursday 



required) 

Lemon Chicken and Rice 

Soup 

Two-Pepper Cornbread 

Chili Salmon with 

Cilantro Salad 


bread 





DAY 12 

Friday 


and tomato 


bread 

Quinoa and Vegetable Salad 



Lamb and Sweet 

Potato Curry 

cooked rice 




DAY 13 

Saturday 


(bananas or 



required]) 

egg salad sandwich (glutenfree 

bread, chopped hardboiled 

egg, lettuce, 

mayonnaise) 


Spinach and 

Pancetta Pasta 

salad (sliced 

tomato, cucumber, 

lettuce, bell pepper, 

celery, olives) 

Dairy-Free Baked 

Rhubarb Custards 

DAY 14 

Sunday 

poached eggs 


bread 

Chicken Noodle and 

Vegetable Soup 


Chicken with Herb 

Rösti 


vegetable

utter or margarine 



1 serving suitable fruit an orange 

vegetable 

Panna Cotta with 

Rosewater 

Cinnamon Syrup

LACTO-OVO VEGETARIAN LOW-FODMAP 7-DAY MENU 

PLAN 


DAY 1 

Monday 



required) 


bread 


rice/corn thins or 

gluten-free crackers 

with egg, cheese, 

tomato, lettuce, 

mayonnaise 


Thai-Inspired Stir-Fry with 

Tofu and Vermicelli (substitute 

soy sauce for fish sauce) 

Citrus Tart 

jam, peanut butter, 

or other suitable 

spread 

DAY 2 

Tuesday 

poached eggs 


bread 




spread 

cheese sandwich 

(gluten-free bread, 

cheese, 2 slices 

tomato, lettuce) 


Sweet Potato, Blue Cheese, 

and Spinach Frittata 

steamed potato 

a suitable green vegetable 

an orange vegetable 

DAY 3 

Wednesday 



required) 

Cream of Potato and 

Parsnip Soup 


Feta, Pumpkin, and Chive 

Fritters 

french fries 


bread 




spread 


salad (sliced tomato, 

cucumber, lettuce, bell 

pepper, celery) 

1 cup fruit salad (suitable 

fruits) 

ice cream (LF if required) 

DAY 4 

Thursday 



required) 


bread 




Cheese-and-Herb 

Polenta Wedges 


celery, lettuce, bell 

pepper, cucumber) 


Tofu, Lemongrass, and Basil 

Risotto Patties (substitute tofu 

for tuna and vegetable stock 

for chicken stock) 

sautéed bok choy, celery, 

carrot, zucchini 

Banana Sundaes with Orange 

Rum Sauce

spread 

DAY 5 

Friday 


and tomato 


Salad 

Zucchini and Potato Torte 

(omit the bacon) 


bread 








spread 

DAY 6 

Saturday 


(bananas or 



required]) 

grilled cheese and 

tomato sandwich 

(gluten-free bread, 2 

slices tomato, cheese) 

salad (bell pepper, 

baby spinach leaves, 

celery, chopped herbs) 

Feta, Spinach, and Pine Nut 

Crêpes 



ice cream (LF if required) 


DAY 7 

Sunday 

poached eggs 


bread 




spread 

Olive and Eggplant 

Focaccia 






Pasta with Ricotta and Lemon 




Baked Caramel Cheesecake

VEGAN LOW-FODMAP 7-DAY MENU PLAN 


DAY 1 

Monday 

gluten-free highprotein 

cereal 

(containing quinoa, 

buckwheat, and/or 

chia) 

1–2 tbsp flaxseeds 

soy* or rice milk 

corn/rice thins or glutenfree 

crackers with tahini, 

pesto, sliced tomato, 

lettuce 


Thai-Inspired Stir-Fry with 

Tofu* and Vermicelli 

(substitute soy sauce for fish 

sauce) 

Rhubarb and Raspberry 

Crumble (substitute dairyfree 

margarine for butter) 


bread 

milk-free margarine 

tahini, jam, peanut 

butter, or other 

suitable spread 

DAY 2 

Tuesday 


cereal 



chia) 


almond butter sandwich 


almond butter, celery, 

grated carrot) 

Tempeh* and Sweet Potato 

Curry (substitute tempeh for 

lamb) 

white rice 

nondairy ice cream 



bread 





DAY 3 

Wednesday 


(banana or 

strawberries, soy 

yogurt,* soy* or rice 

milk, chia seeds) 


bread 



Polenta Wedges (use 

soy cheese) 


Spiced Tofu* Bites 

rice noodles 





fruits) 



suitable spread

DAY 4 

Thursday 


cereal 



chia) 




bread 


Parsnip Soup (use rice 

milk and soy cheese) 



Tofu,* Lemongrass, and Basil 

Risotto Patties (substitute 

vegetable stock for chicken 

stock and tofu for tuna; omit 

egg) 









DAY 5 

Friday 


cereal 



chia) 




bread 


Salad 



Stir-Fried Eggplant with Chili 

and Cilantro (substitute 

eggplant for pork) 

1 handful toasted almonds or 

walnuts 

white rice 

Banana Sundaes with 

Orange Rum Sauce 





DAY 6 

Saturday 


cereal 



chia) 



toasted tomato sandwich 

(gluten-free bread, sliced 

tomato, baby spinach 

leaves, whole grain 

mustard) 


Tofu* Kibbeh (substitute tofu* 

for ground chicken) 

salad (sliced tomato, bell 

pepper, celery, cucumber, 

lettuce) 



bread 





DAY 7 

Sunday 

low-FODMAP 

vegan “sausages”* 

Olive and Eggplant 

Focaccia (omit the 

Risotto Milanese (use soy 

cheese*)


bread 





cheese) 

1 handful nuts and seeds 





Caramel Banana Tapioca 

Puddings (use rice milk) 

* Soy contains GOS and fructans, however products derived from soy such 

as tofu and tempeh are low in FODMAPs. Also, soy milk, yogurt, and 

cheese do not cause IBS symptoms in most people if made from soybean 

extract. You should assess your own tolerance.

LOW-FAT LOW-FODMAP 7-DAY MENU PLAN 


DAY 1 

Monday 



required) 


bread 


rice/corn thins or 

gluten-free crackers 

with egg, cheese, 

tomato, lettuce, 

mayonnaise 


Tuscan Tuna Pasta 

salad (bell pepper, baby spinach 

leaves, celery, chopped herbs) 


Puddings (use skim milk) 



spread 

DAY 2 

Tuesday 

poached eggs 


bread 




spread 

cheese sandwich 


cheese, 2 slices 

tomato, lettuce) 


Chinese Chicken on Fried Wild 

Rice 

steamed bok choy, carrot, 

zucchini, celery 


DAY 3 

Wednesday 



required) 


bread 




spread 


Parsnip Soup 



Herbed Beef Meatballs with 

Creamy Mashed Potatoes (use 

skim milk and low-fat cheese; 

omit butter in the mashed 

potatoes) 

salad (bell pepper, cucumber, 

carrot, lettuce) 

low-fat yogurt (LF if required) 

DAY 4 

Thursday 



required) 


bread 



Polenta Wedges 





Peppered Lamb (without the 

potatoes) 

suitable gravy 

mixed roasted vegetables with 

rosemary 




spread

DAY 5 

Friday 

omelet with 

spinach and 

tomato 


bread 


Crab and Arugula 

Quinoa Salad 



Balsamic Sesame Swordfish 

roasted potatoes, sweet potatoes 


white rice 

Vanilla Cake 



spread 

DAY 6 

Saturday 


(bananas or 

strawberries, 

yogurt, low-fat milk 

[LF if required]) 

grilled cheese and 

tomato sandwich 

(gluten-free bread, 2 

slices tomato, 

cheese) 



salad (bell pepper, 

baby spinach leaves, 

celery, chopped 

herbs) 

DAY 7 

Sunday 

poached eggs 


bread 




spread 

Two-Pepper 

Cornbread 






Roast Pork with Almond Stuffing 

suitable gravy 

Roasted Vegetable Salad 

Crêpes Suzette (use skim milk 

and low-fat margarine)

DAIRY-FREE LOW-FODMAP 7-DAY MENU PLAN* 


DAY 1 

Monday 


rice milk 


bread 




spread 

ham sandwich (gluten-free 

bread, ham, sliced tomato, 

cucumber, lettuce) 







Puddings (use rice milk) 

DAY 2 

Tuesday 


rice milk 


bread 




spread 

beef sandwich (gluten-free 

bread, sliced beef, sliced 

tomato, baby spinach leaves, 

grated carrot) 


Chinese Chicken on 

Fried Wild Rice 





fruits) 

DAY 3 

Wednesday 

poached eggs 


bread 




spread 

Lemon Chicken and Rice 

Soup 

Two-Pepper Cornbread (use 

plant-based milk) 


Spiced Tofu Bites 

french fries 


celery, cucumber, carrot, 

lettuce) 


DAY 4 

Thursday 


rice milk 


bread 




spread 

Tuna, Lemongrass, and Basil 

Risotto Patties 





Lamb and Sweet Potato 

Curry 

white rice 

DAY 5 

Friday 


(banana or 

Egg and Spinach Salad 


Balsamic Sesame 

Swordfish

strawberries, 

nondairy milk [LF if 

required]) 


bread 




spread 

1 serving suitable fruit white rice 


vegetable 


Macaroons (substitute 

dairy-free margarine for 

butter) 

DAY 6 

Saturday 

omelet with 

spinach and 

tomato 


bread 

toasted ham sandwich 

(gluten-free bread, ham, 2 

slices tomato, baby spinach 

leaves, grainy mustard) 



Dairy-Free Baked 

Rhubarb Custards 




spread 

DAY 7 

Sunday 

poached eggs 


bread 


(omit cheese) 


Chicken with Herb Rösti 


vegetable 





spread 

Polenta Cake with Lime 

and Strawberry Syrup 

(substitute dairy-free 

margarine for butter) 

*The low-FODMAP diet is already low in lactose, but it is not necessarily 

dairy-free, because dairy products such as cheese and butter are lowlactose 

foods. However, many people also follow a dairy-free diet, so we 

have provided a sample menu plan.

Appetizers and Light Meals

Feta, Pumpkin, and Chive Fritters 

SERVES 4 

Pumpkin and cumin work so well together, and the addition of salty feta makes these 

fritters quite irresistible. Eat them just as they are, or serve them with salad and a little 

sour cream for dipping. 

10 ounces (300 g) pumpkin or other winter squash, cut into ¾-inch (2 cm) pieces (about 

2½ cups cubed) 

⅓ cup (50 g) fine rice flour 


½ teaspoon xanthan gum 

¼ cup (15 g) chopped chives 

½ cup (60 g) crumbled feta 

2 eggs, lightly beaten

½ to 1 teaspoon ground cumin (to taste) 



3 tablespoons light sour cream 

Garden Salad, optional 

1. Cook the pumpkin in a medium saucepan of boiling water for 8 to 10 

minutes, until soft. Drain and mash. Set aside to cool. 

2. Sift the rice flour, cornstarch, and xanthan gum into a large mixing bowl 

(or mix with a whisk to ensure they are well combined). Add 2 tablespoons of 

the chives, feta, mashed pumpkin, eggs, and cumin, and mix well. Season 

with salt and pepper. 

3. Heat 1 tablespoon of the oil in a medium nonstick skillet over medium 

heat. Add 2 heaping tablespoons batter per fritter and cook for 2 to 3 minutes. 

Flip over and flatten slightly with the back of a spatula, then cook for an 

additional 2 minutes, or until golden brown and cooked through. 

4. Transfer the fritters to a plate and cover with foil to keep them warm if 

eating immediately (otherwise store them in the fridge for later). Repeat with 

the remaining oil and batter until all the fritters are cooked. 

5. Mix together the sour cream and remaining 1 tablespoon of chives. Serve 

the fritters with salad, if desired, and a dollop of the sour cream topping. 

PER SERVING: 294 calories; 9.1 g protein; 15.4 g total fat; 5.2 g saturated fat; 28.2 g 

carbohydrates; 3.7 g fiber; 200 mg sodium

Chicken Tikka Skewers 

SERVES 6 

If you are using wooden skewers, it is important to soak them in water before adding 

the chicken—this will prevent them from scorching under the broiler. The marinated 

chicken is also delicious when threaded onto sturdy toothpicks and served cold or 

warm as finger food. 

¾ cup (200 g) Greek yogurt (gluten-free if following a gluten-free diet) 

1 tablespoon finely grated ginger 

1 tablespoon garam masala 

¼ teaspoon ground cumin 

¼ teaspoon ground coriander 

2 teaspoons turmeric 

¼ to ½ teaspoon chili powder (to taste)


2½ pounds (1.2 kg) boneless skinless chicken breast, cut into ¾-inch (2 cm) cubes 

Garden Salad 

1. Combine the yogurt, ginger, garam masala, cumin, coriander, turmeric, and 

chili in a large bowl, and season with salt and pepper. Add the chicken pieces 

and stir until they are evenly coated. Cover with plastic wrap and refrigerate 

for 2 hours. 

2. Preheat the broiler. Thread the chicken onto 18 skewers. Place on the 

broiler pan or a baking sheet and broil, turning to cook on all sides, for 6 to 8 

minutes, until golden brown and just cooked through. Serve with salad. 

PER SERVING (INCLUDING 1 CUP SALAD): 335 calories; 45.9 g protein; 13.4 g total fat; 4.7 

g saturated fat; 7.1 g carbohydrates; 1.2 g fiber; 100 mg sodium

Tuna, Lemongrass, and Basil Risotto Patties 

SERVES 4 

These flavorful patties are delicious as a main meal with a salad on the side, but they 

are also great to have as a quick lunch—very transportable and very tasty! For a simple 

vegetarian option, replace the chicken stock with a suitable vegetable stock, and 

replace the tuna with 5 ounces of pressed, crumbled tofu (one third to one half of a 

block). 

3 cups (750 ml) onion-free chicken stock (gluten-free if following a gluten-free diet) 

¾ cup (150 g) arborio rice 

One 5-ounce (140 g) can oil-packed tuna, drained 

2 tablespoons finely chopped lemongrass 

2 tablespoons chopped basil 

2 eggs, lightly beaten, divided

1⅓ cups (160 g) gluten-free bread crumbs 


½ cup (75 g) cornstarch 

Canola oil 

Garden Salad 

1. Pour the stock into a large saucepan and bring to a boil. Add the rice and 

cook for 10 to 12 minutes, until tender. Drain any excess liquid. While still 

warm, stir in the tuna, lemongrass, and basil, and mix until well combined. 

Transfer to a medium bowl and set aside to cool to room temperature. 

2. Preheat the oven to 300°F (150°C). 

3. Stir 1 beaten egg and ⅓ cup (40 g) bread crumbs into the cooled rice, and 

season with salt and pepper. Form the mixture into 8 large balls, then flatten 

to make patties. (If the mixture is not quite firm enough, add more bread 

crumbs.) 

4. Place the cornstarch, remaining egg, and remaining 1 cup (120 g) of bread 

crumbs in three small bowls. Coat the patties with cornstarch, then with the 

beaten egg, and finally with the bread crumbs. Set aside on a plate. 

5. Heat a little oil in a medium skillet over medium-high heat. Add 4 patties 

to the pan and cook for 2 to 3 minutes, until evenly browned on both sides. 

Transfer to a baking sheet and keep warm in the oven. Heat a little more oil in 

the pan and cook the remaining patties. Serve warm with salad. 

PER SERVING (INCLUDING 1 CUP SALAD): 526 calories; 18.2 g protein; 13.9 g total fat; 2.3 

g saturated fat; 83.3 g carbohydrates; 1 g fiber; 1,146 mg sodium

Cheese-and-Herb Polenta Wedges with 

Watercress Salad 

SERVES 4 

Polenta is versatile, inexpensive, and satisfying, yet many people have not experienced 

the pleasure of cooking with it. Here, the polenta is baked until firm, then cut into 

generous wedges (you could also cut it into smaller pieces to serve as nibbles). Enjoy it 

hot, cold, or at room temperature. 

3 cups (750 ml) onion-free vegetable stock (gluten-free if following a gluten-free diet) 

1 cup (125 g) cornmeal 

2 tablespoons (30 g) butter 

⅓ cup (10 g) chopped flat-leaf parsley 

⅓ cup (10 g) chopped oregano 

⅓ cup (10 g) chopped marjoram

½ cup (40 g) grated Parmesan 

WATERCRESS SALAD 

4 cups (80 g) watercress 

½ small cucumber, halved lengthwise and thinly sliced 

½ green bell pepper, cut into ¾-inch (2 cm) strips 

½ red bell pepper, cut into ¾-inch (2 cm) strips 

3 tablespoons alfalfa sprouts 

3 tablespoons lemon-infused olive oil 

1. Bring the stock to a boil in a medium saucepan. Pour in the polenta and 

cook over medium heat for 3 to 5 minutes, stirring constantly—the mixture 

should be very thick. Stir in the butter, herbs, and ¼ cup (20 g) of the 

Parmesan. 

2. Line an 8-inch (20 cm) square baking dish with parchment paper. Pour the 

polenta into the dish and smooth the surface. Cool slightly, then refrigerate for 

1 hour. 

3. Preheat the oven to 350°F (180°C) and line a baking sheet with parchment 

paper. 

4. Turn out the polenta onto a cutting board and cut into 8 wedges or 

rectangles. Place the wedges on the baking sheet and sprinkle with the 

remaining Parmesan. Bake for 10 to 15 minutes, until the cheese has melted 

and the wedges are lightly golden. Alternatively, broil for 5 to 7 minutes. 

5. Meanwhile, to make the watercress salad, combine the watercress, 

cucumber, green and red bell peppers, and alfalfa sprouts in a large bowl. 

Drizzle with the lemon-infused oil and toss to combine. Serve with the warm 

polenta wedges. 


carbohydrates; 3 g fiber; 933 mg sodium

Spiced Tofu Bites 

SERVES 4 

Tofu is a great vegetarian protein and is tolerated by most people on the low-FODMAP 

diet. Assess your individual tolerance. This dish uses light, airy tofu puffs, which are 

available vacuum-packed in the refrigerator section of Asian grocers. If you can’t find 

them, you can substitute pressed, cubed tofu that you have browned briefly in oil. 

1 teaspoon ground caraway seeds 



¼ teaspoon paprika 

¼ teaspoon ground allspice 

⅓ cup (80 ml) vegetable oil 

14 ounces (400 g) puffed tofu pieces (about 2 x 2 inches/5 x 5 cm) 

Cooked rice 

Garden Salad 

1. Combine the caraway seeds, pepper, salt, paprika, and allspice in a small 

bowl, then stir in 2 tablespoons of the oil. Brush the spice mix over the tofu, 

then transfer to a plate. Cover and refrigerate for 2 to 3 hours to allow the 

flavors to infuse. 

2. Heat the remaining oil in a medium skillet over medium-high heat. Add the 

tofu and cook for 1 to 2 minutes on each side, until warmed through. Serve 

with steamed rice and salad. 

PER SERVING (INCLUDING ½ CUP COOKED RICE AND 1 CUP SALAD): 489 calories; 

13.1 g protein; 30.9 g total fat; 6.8 g saturated fat; 39.6 g carbohydrates; 1.6 g fiber; 288 mg 

sodium

Salads

Egg and Spinach Salad 

SERVES 4 

This simple salad is a superb alternative to a green garden salad. The egg gives flavor 

and color, and the sesame dressing adds a wonderful distinct nutty taste. 

1 tablespoon sesame oil 

4 eggs, beaten 

DRESSING 

1½ tablespoons soy sauce (gluten-free if following a gluten-free diet) 


2 tablespoons sesame oil 

1½ tablespoons brown sugar 

7 cups (300 g) baby spinach leaves 

2 cups (100 g) snow pea shoots 

1 green bell pepper, sliced into 1-inch (2 cm) lengths 

1. Heat 2 teaspoons of the sesame oil in a medium nonstick skillet over 

medium-high heat. Add half of the beaten eggs. Tilt the pan to form a thin 

omelet and cook for about 1 minute, or until just cooked through. Remove 

from the pan. Repeat with the remaining oil and remaining beaten eggs. 

Allow the omelets to cool, then slice into large diamond strips. 

2. To make the dressing, combine the soy sauce, lemon juice, sesame oil, and 

brown sugar in a small bowl. 

3. Place the spinach, snow pea shoots, bell pepper, and omelet strips in a large 

bowl and toss gently to combine. Divide among four bowls, drizzle the 

dressing over the top, and serve. 



Quinoa and Vegetable Salad 

SERVES 4 

This is a nourishing and colorful salad that is wonderful as a meal on its own or as a 

side. Perfect for lunch or dinner, and delicious hot or cold, it is a salad for all 

occasions! 

8 ounces (225 g) winter squash, peeled, cut into 1-inch (2 cm) cubes 

¼ cup plus 1 tablespoon lemon-infused olive oil 

½ cup (85 g) quinoa 


1 cup (100 g) cherry tomatoes, halved 

1 small red bell pepper, seeded and finely chopped 

1 small green bell pepper, seeded and finely chopped 

2 medium carrots, peeled and cut into small cubes 

3 tablespoons fresh thyme leaves 

1 teaspoon lemon zest 



2. Place the squash pieces onto a baking sheet and drizzle 1 tablespoon of 

lemon-infused olive oil over the top. Toss well to coat, then bake for 30 to 35 

minutes, until golden brown and softened. Remove from the oven and set 

aside to cool to room temperature. 

3. Pour 2 cups (500 ml) water into a small saucepan and bring to a boil over 

medium-high heat. Reduce the heat to medium and add the quinoa. Cook, 

stirring regularly, for 10 to 15 minutes, until all the water has been absorbed 

and the quinoa is tender. Set aside to cool to room temperature. 

4. Combine the cooked quinoa, squash, and all other ingredients, including 

the remaining ¼ cup of oil, in a large bowl and mix well to combine. Season 

to taste with salt and pepper. Serve immediately, or cover and refrigerate until 

ready to serve.


carbohydrates; 5.3 g fiber; 22.6 mg sodium

Crab and Arugula Quinoa Salad 

SERVES 4 

This recipe uses quinoa, an ancient gluten-free grain that is full of nutrients, including a 

balanced set of amino acids, making it a complete protein source. It has a texture 

similar to cracked wheat (bulgur)—in fact, in many recipes the two are interchangeable. 

½ cup (85 g) quinoa 

HERB DRESSING 

3 tablespoons extra virgin olive oil 

1 tablespoon lemon juice 

1 teaspoon grated lemon zest 

½ teaspoon finely chopped red chile pepper 

1 tablespoon capers, drained

2 tablespoons roughly chopped flat-leaf parsley 

2 tablespoons chopped chives 

2 tomatoes, chopped 

12 ounces (360 g) canned crab meat (two 6-ounce cans) 

2 cups (40 g) arugula leaves 

1. Pour 2 cups (500 ml) water into a small saucepan and bring to a boil over 

medium-high heat. Reduce the heat to medium and add the quinoa. Cook, 

stirring regularly, for 10 to 15 minutes, until all the water has been absorbed 

and the quinoa is tender. Set aside to cool to room temperature. 

2. To make the herb dressing, place all the dressing ingredients in a small 

screw-top jar and shake well to combine. 

3. Combine the quinoa, tomato, crab meat, arugula, and dressing in a large 

bowl. Cover and refrigerate for 20 to 30 minutes to allow the flavors to meld. 

PER SERVING: 313 calories; 24 g protein; 13.1 g total fat; 2.2 g saturated fat; 20.1 g 


Mixed Potato Salad with Bacon-and-Herb 

Dressing 

SERVES 4 TO 6 

This is a nice twist on a traditional potato salad, with an added zing provided by the dill 

pickles and capers. It’s sure to be a big hit at your next barbecue. 

2 small sweet potatoes, washed and cut into ¾- to 1-inch (2 to 3 cm) cubes 

1 tablespoon canola oil 

6 red-skin potatoes, washed and cut into ¾- to 1-inch (2 to 3 cm) cubes 

6 slices bacon, trimmed of fat and chopped 

½ cup (125 g) mayonnaise (gluten-free if following a gluten-free diet) 

⅓ cup (100 g) light sour cream 

¾ cup (120 g) drained and finely chopped dill pickles

1½ tablespoons chopped dill 

3 tablespoons chopped flat-leaf parsley 

1½ tablespoons capers 


2 eggs, hard-boiled, peeled, and cut into quarters 


paper. 

2. Place the sweet potato cubes on the baking sheet, coat with the oil, and 

bake for 30 minutes, or until tender and golden. Remove from the oven, wrap 

in foil, and cool to room temperature. 

3. Meanwhile, place the red-skin potatoes in a large saucepan and cover with 

cold water. Bring to a boil and cook for 10 to 12 minutes, until the potatoes 

are tender when pierced with a fork. Drain, and cool to room temperature. 

4. Cook the bacon in a small nonstick skillet over high heat for 3 to 4 

minutes, until just crisp, stirring regularly. Remove from the heat. 

5. In a small bowl, combine the mayonnaise, sour cream, pickles, herbs, 

capers, and bacon. 

6. Place the cooled potatoes and sweet potatoes in a large bowl. Pour the 

mayonnaise mixture over the top and gently stir. Season with salt and pepper. 

Gently stir to just combine, top with the eggs, and serve. 

PER SERVING (ONE SIXTH OF RECIPE): 365 calories; 17.2 g protein; 18.5 g total fat; 5.2 g 

saturated fat; 30.6 g carbohydrates; 3.6 g fiber; 1,099 mg sodium

Roasted Vegetable Salad 

SERVES 6 

This colorful array of roasted vegetables is rich in antioxidants, has a delicious 

caramelized flavor, and looks great on the plate. With this winning combination, it is 

sure to become one of your favorite salads. 

1 eggplant, cut into 1-inch (4 cm) cubes 

2 zucchini, cut into thick slices 

1 red bell pepper, cut into 1½-inch (4 cm) cubes 

1 yellow bell pepper, cut into 1½-inch (4 cm) cubes 

2 small sweet potatoes, cut into ½-inch (1 cm) slices 

10 ounces (300 g) winter squash, cut into ¾-inch (2 cm) cubes (about 2 cups) 

Garlic-infused olive oil 

BALSAMIC DRESSING


3 tablespoons garlic-infused olive oil 



2 tablespoons roasted pumpkin seeds 

1. Preheat the oven to 400°F (200°C) and line two baking sheets with 

parchment paper. Combine the vegetables in a large bowl, drizzle with a little 

garlic-infused oil, and toss to coat. Place the vegetables on the baking sheets 

in a single layer and roast for 20 minutes, or until golden, turning occasionally 

to ensure even browning. Remove from the oven. Cover with foil and cool to 

room temperature, then place in the refrigerator for 30 minutes. 

2. To make the dressing, place the balsamic vinegar and olive oil in a small 

screw-top jar and shake well to combine. 

3. Combine the cooled vegetables and spinach in a large bowl. Add the 

dressing and toss well, then season to taste with salt and pepper. Top with the 

roasted pumpkin seeds and serve. 


carbohydrates; 2.4 g fiber; 1,089 mg sodium

Five-Spice Asian Pork Salad 

SERVES 4 

Ramen noodles are a great crunchy salad topping, but because they are generally made 

of wheat, they aren’t suitable on the low-FODMAP diet. However, if you can locate 

gluten-free fried rice noodles in the packaged noodle section of your supermarket, they 

add a great texture to the salad. Otherwise, try sprinkling on crushed peanuts for added 

crunch. 

1 tablespoon garlic-infused canola oil 

3 teaspoons Chinese five-spice powder 

3 tablespoons fish sauce 

3 tablespoons seasoned rice vinegar 

2 teaspoons grated ginger 

1 tablespoon brown sugar

1 pound (450 g) boneless pork chops, cut into thin strips 


5 cups (150 g) roughly chopped iceberg lettuce 

1 cup (50 g) snow pea shoots 

½ large cucumber, diced 

2 stalks celery, thinly sliced 

½ green bell pepper, diced 

½ cup (25 g) chopped cilantro or Vietnamese mint 

4 ounces (110 g) fried rice noodles, optional 

1. Mix together the canola oil, five-spice powder, fish sauce, vinegar, ginger, 

and brown sugar in a nonmetallic bowl. Add the pork strips and toss until well 

coated in the marinade. Cover and refrigerate for about 3 hours. 

2. Heat the sesame oil in a wok over medium heat. Add the pork and any 

leftover marinade, and cook until just cooked through but still tender, 3 to 4 

minutes. 

3. In a large bowl, combine the lettuce and remaining ingredients with the 

pork strips and cooking juices. Divide among four bowls and serve 

immediately. 

PER SERVING (INCLUDING FRIED RICE NOODLES): 320 calories; 43.5 g protein; 12.8 g 

total fat; 2.4 g saturated fat; 6.7 g carbohydrates; 2.3 g fiber; 1,241 mg sodium

Gluten-Free Fatoush Salad with Chicken 

SERVES 4 

Gluten-free flatbreads are now readily available in the bread section of larger 

supermarkets, and may also be found in health-food stores. The main thing with this 

recipe is to add the toasted flatbread just before serving; otherwise it will go soggy. 

1 tablespoon ground cumin 

1½ tablespoons canola oil 

Two 6-ounce (170 g) boneless skinless chicken breasts 

Three 8-inch (20 cm) round gluten-free flatbreads 

2 small cucumbers, cut in half lengthwise and sliced 


½ red bell pepper, chopped 

½ green bell pepper, chopped

½ cup (15 g) chopped flat-leaf parsley 

3 tablespoons chopped mint 

SPICED LEMON DRESSING 





1 tablespoon ground cumin 

1 teaspoon ground cilantro 


1. Mix together the cumin and 1 tablespoon of the canola oil in a small bowl. 

Brush over all sides of the chicken. Cover with plastic wrap and marinate in 

the fridge for about 30 minutes. 

2. Preheat the oven to 320°F (160°C), or preheat the broiler. Place the 

flatbreads on a baking sheet and bake for 5 minutes, or just until crisp and 

lightly golden. If broiling, cook for only 2 to 3 minutes, watching carefully so 

they do not burn. Once they are cool enough to handle, break into bite-size 

pieces and set aside. 

3. Place the cucumbers, tomatoes, bell peppers, and chopped herbs in a large 

bowl and toss to combine. 

4. To make the dressing, place all the dressing ingredients in a small screwtop 

jar and shake well to combine. 

5. Heat the remaining ½ tablespoon of canola oil in a medium skillet over 

medium heat. Add the chicken and cook for 3 to 4 minutes on each side, until 

just cooked through. Remove the chicken from the heat and let it rest for 5 

minutes, then cut it into rough cubes. 

6. Add the toasted flatbread, chicken, and dressing to the salad, toss gently, 

and serve immediately. 



Chicken Salad with Herb Dressing 

SERVES 4 

We all know that fresh herbs enhance the flavor of a dish, but they are also chock-full of 

antioxidants. It’s a win-win, so I try to add chopped herbs to my recipes as often as 

possible. 


Four 6-ounce (170 g) boneless skinless chicken breasts 

3 tablespoons mayonnaise (gluten-free if following a gluten-free diet) 

3 tablespoons plain yogurt (gluten-free if following a gluten-free diet) 

1 tablespoon finely chopped cilantro 


Grated zest and juice of 1 lemon 


Toasted sliced almonds 

1. Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the 

chicken breasts and cook for 4 minutes on each side, or until golden brown 

and cooked through. Remove from the heat and cool to room temperature. 

2. Place the mayonnaise, yogurt, cilantro, parsley, and 1 tablespoon of the 

lemon juice in a small bowl and stir until well combined. 

3. Shred the cooled chicken into bite-size pieces and mix into the mayonnaise 

dressing. 

4. Place the lemon zest, remaining 1 tablespoon of oil, and remaining lemon 

juice in a small screw-top jar and shake well to combine. 

5. Place the spinach leaves in a large bowl, add the lemon oil dressing, and 

toss to coat. Divide the spinach among four bowls and top with the chicken 

mixture. Sprinkle with toasted sliced almonds just before serving. 



Soups, Stews, and Curries

Chicken Noodle and Vegetable Soup 

SERVES 4 

You can save chicken bones in the freezer or ask a butcher for chicken carcasses. They 

add a great natural flavor to the soup, so you don’t have to rely on bouillon cubes. 


3 carrots, peeled and finely chopped 

2 large stalks celery, finely chopped 

1 bay leaf 

½ teaspoon turmeric 

2 pounds (1 kg) chicken carcasses 

5 thyme sprigs, plus 1 tablespoon finely chopped 

3 marjoram sprigs, plus 2 teaspoons chopped, or 1 to 2 teaspoons dried

10 ounces (300 g) boneless skinless chicken thighs, thinly sliced 

1 cup (175 g) canned corn kernels, drained 

1 cup (50 g) rice vermicelli, broken into short lengths 


2 tablespoons finely chopped flat-leaf parsley 

1. Heat the oil in a large saucepan over medium-high heat. Add the carrot, 

celery, bay leaf, and turmeric, and cook, stirring regularly, for 10 minutes, or 

until the vegetables have softened. 

2. Add the chicken carcasses, thyme and marjoram sprigs, and 10 cups (2.5 

liters) of water. Bring to a boil, then reduce the heat and simmer, partially 

covered, for 1 hour. Remove the chicken carcasses and set aside for 10 

minutes to cool. Strip the meat from the bones and shred into small pieces. 

Remove the bay leaf and herb sprigs. Bring the soup to a simmer over 

medium heat, then add the shredded chicken, sliced chicken thigh, and corn, 

and cook for 8 minutes. 

3. Meanwhile, pour boiling water over the vermicelli noodles and let them 

soak until they soften. Drain. 

4. Add the noodles to the soup and cook for an additional 2 minutes. Stir in 

the chopped thyme and marjoram, season to taste, and serve with a sprinkling 

of parsley. 



Lemon Chicken and Rice Soup 

SERVES 4 

Made from just a handful of ingredients, this light, zesty soup is bursting with flavor 

and really satisfying. Enjoy it year-round. 


2 pounds (1 kg) boneless skinless chicken thighs, visible fat removed, sliced 

Grated zest and juice of 2 lemons, plus ½ cup (125 ml) additional lemon juice 

1 tablespoon superfine sugar 

1 cup (200 g) white rice 

3 stalks celery, finely sliced 

1 tablespoon chopped flat-leaf parsley 


1. Heat the oil in a large heavy-bottomed saucepan over medium-high heat. 

Add the chicken and cook, stirring regularly, until the chicken is browned all 

over. Add 8 cups (2 liters) water and bring to a boil. Reduce the heat to 

medium-low. Add the lemon zest and juice (including the additional juice) 

and sugar, and simmer, covered, for 20 to 30 minutes. 

2. Add the rice to the pan and cook for 10 minutes. Add the celery and cook 

for an additional 5 minutes, or until the rice is tender. Stir in the parsley, 

season to taste, and serve immediately. 


carbohydrates; 0.7 g fiber; 4.5 mg sodium

Cream of Potato and Parsnip Soup 

SERVES 4 

Many prepared stocks (cubes, powders, and liquids) contain onion. If this is a problem 

for you, make sure to read the labels carefully to ensure they are suitable. 


1 stalk celery, very thinly sliced 

6 parsnips, peeled and finely diced 

2 potatoes, peeled and finely diced 

3 cups (750 ml) onion-free vegetable stock (gluten-free if following a gluten-free diet) 

½ cup (125 ml) low-fat milk, lactose-free milk, or suitable plant-based milk 

⅓ cup (80 g) crumbled feta 


2 tablespoons chopped chives 

1. Heat the oil in a medium saucepan over medium-low heat. Add the celery 

and cook for 5 to 6 minutes, until softened and golden brown. Add the 

parsnips and potatoes and cook, stirring, for 1 to 2 minutes. Pour in the stock 

and bring to a boil, then reduce the heat and simmer, covered, for 15 to 20 

minutes, until the vegetables are tender. Remove from the heat and set aside 

for 10 minutes to cool a little. 

2. Pour the vegetables and stock into a food processor, in batches if necessary. 

Add the milk and feta, and blend until smooth. Return the soup to the 

saucepan and stir over medium heat until it just reaches a simmer. 

(Alternatively, add the milk and feta to the saucepan and puree until smooth 

using an immersion blender.) Remove from the heat and season with salt and 

pepper. Ladle into four bowls and sprinkle with the chopped chives. 



Pork Ragout 

SERVES 8 

Ragout is the French name for a thick, rich stew that can be made with or without 

vegetables (this one does feature veggies). It is delicious served with polenta, rice, 

gluten-free pasta, or mashed potatoes. 

3 tablespoons garlic-infused canola oil 

3- to 4-pound (1.4 to 1.8 kg) bone-in pork leg or center-cut pork loin, trimmed of fat 

2 carrots, peeled and diced 

2 stalks celery, diced 

2 bay leaves 

2 tablespoons chopped sage leaves 


One 28-ounce can (825 ml) tomato puree 

4 Yukon Gold potatoes, diced 


Polenta, rice, gluten-free pasta, or mashed potatoes 

1. Heat 2 tablespoons of the oil in a large flameproof casserole or Dutch oven 

over medium-high heat. Add the pork and cook for 2 to 3 minutes on each 

side, until browned all over. Remove the pork and set it aside on a plate. 

2. Heat the remaining oil in the pot, add the carrot, celery, bay leaves, and 

sage, and cook, stirring regularly, over medium-high heat for 5 minutes, or 

until the vegetables soften. Add the stock, tomato puree, potatoes, and pork. 

Bring to a boil, then cover and reduce the heat to low. Simmer, turning and 

basting the pork with the liquid occasionally, for 1½ hours, or until the pork is 

tender. Remove the pork from the pot and let rest on a plate. 

3. Increase the heat to medium-high and bring the sauce to a boil. Simmer 

gently for 20 minutes, or until thickened. 

4. Cut the meat from the bone in large pieces and add to the sauce. Season 

with salt and pepper and serve with polenta, rice, gluten-free pasta, or mashed

potatoes. 

PER SERVING (INCLUDING ½ CUP OF COOKED RICE): 535 calories; 71 g protein; 10.8 g 

total fat; 2.2 g saturated fat; 35.8 g carbohydrates; 3.8 g fiber; 496 mg sodium

Lamb and Sweet Potato Curry 

SERVES 8 

This rich dish achieves its depth of flavor without the use of onion, which is a standard 

ingredient in most curries. The lamb can be replaced with beef or tempeh if preferred, 

and any suitable winter squash may be used in place of the sweet potato. 

1 tablespoon cornstarch 


½ teaspoon garam masala 


1½ pounds (700 g) boneless lamb loin chops, cut into 1-inch (2.5 cm) cubes 

½ cup (125 ml) garlic-infused canola oil 

1 to 2 tablespoons curry powder (gluten-free if following a gluten-free diet) 

4 stalks celery, sliced 

2 teaspoons tomato paste 

2 cups (500 ml) onion-free beef stock (gluten-free if following a gluten-free diet) 

1 bay leaf 

One 14.5-ounce (425 g) can crushed tomatoes 

2 sweet potatoes, cut into ½-inch (1 cm) cubes 


Cooked basmati rice 

1. Combine the cornstarch, paprika, garam masala, salt, and pepper in a large 

bowl, add the lamb, and toss to coat. 

2. Heat just over half of the oil in a large nonstick skillet over medium heat. 

Add the curry powder and heat for 1 to 2 minutes, until fragrant. Add the 

remaining oil, lamb, and celery to the pan, and toss until the lamb is browned 

on all sides. Stir in the tomato paste, stock, and bay leaf. Increase the heat to 

high and bring to a boil, stirring often. Reduce the heat to medium-low, add 

the crushed tomatoes, and simmer for 50 to 60 minutes, until the meat is 

tender.

3. Meanwhile, cook the sweet potatoes in a small saucepan of boiling water 

until just tender. Drain. 

4. Add the sweet potatoes and spinach to the curry and stir until the spinach 

has wilted. Serve with rice. 

PER SERVING (INCLUDING ½ CUP COOKED BASMATI RICE): 507 calories; 36.6 g 

protein; 22.7 g total fat; 5.6 g saturated fat; 38.0 g carbohydrates; 2.4 g fiber; 566 mg sodium

Warming Winter Beef Soup 

SERVES 6 TO 8 

This soup is full of flavor surprises—olives, orange zest, allspice—but fear not: This 

unusual combination of ingredients works in perfect harmony to create a very different 

soup that you are sure to enjoy. 

⅓ cup (40 g) cornstarch 


2 pounds (900 g) chuck beef or beef stew meat, cut into ½-inch (1 cm) cubes 


2 large carrots, peeled and diced 

2 large stalks celery, diced 

3 cups (750 ml) onion-free beef stock (gluten-free if following a gluten-free diet) 

1 cup (250 ml) dry red wine, or additional onion-free beef stock

1½ cups (420 ml) tomato puree 

2 teaspoons finely grated orange zest 

¼ teaspoon ground allspice 

¼ teaspoon crushed red pepper 

1 cup (100 g) pitted kalamata olives, sliced 


1. Place the cornstarch in a large bowl and season with salt and black pepper. 

Add the beef and toss to coat. 

2. Heat 1 tablespoon of the oil in a large heavy-bottomed saucepan or 

stockpot over medium-low heat. Add the carrot and celery, and cook for 6 to 

8 minutes, until softened and golden. Remove from the pan and set aside on a 

plate. 

3. Heat another 1 tablespoon of oil in the pan and add half of the beef. Cook 

and toss until browned on all sides, then transfer to the plate with the 

vegetables. Repeat with the remaining oil and beef. 

4. Return the vegetables and beef to the pan. Increase the heat to mediumhigh 

and pour in the stock, wine, and tomato puree. Stir well, scraping up any 

browned bits of meat from the bottom of the pan. Add the orange zest, 

allspice, and crushed red pepper. Bring to a boil, then reduce the heat to 

medium-low and simmer for 1 hour, stirring regularly. 

5. Stir in the olives and parsley, season to taste, and serve. 

PER SERVING (ONE EIGHTH OF RECIPE): 379 calories; 39.9 g protein; 17.7 g total fat; 4.9 


Beef Korma 

SERVES 4 TO 6 

There is nothing more rewarding than making a flavorsome dish from scratch rather 

than relying on a prepared sauce. Try this sensational korma curry—you really will be 

able to tell the difference. If you have lactose intolerance, limit yourself to a half serving 

only. 

¼ cup (60 ml) garlic-infused canola oil 

3 tablespoons ground almonds 


1½ teaspoons paprika 


1 teaspoon turmeric 


½ teaspoon ground cardamom 

½ teaspoon chili powder 

½ teaspoon ground mace, optional 

¼ teaspoon ground cloves 

2 pounds (1 kg) beef tenderloin, cut into ½-inch (2 cm) cubes 

1 cup (280 g) low-fat plain yogurt (gluten-free if following a gluten-free diet) 

½ cup (120 g) light sour cream 

Cilantro leaves 

Cooked rice 

1. Heat the oil in a large heavy-bottomed saucepan or stockpot over mediumhigh 

heat. Add the almonds, ginger, paprika, coriander, turmeric, cinnamon, 

cardamom, chili powder, mace (if desired), and cloves, and stir for 30 to 60 

seconds, until fragrant. Add the meat and toss to coat with the spices. Cook, 

stirring, for a few minutes, until browned on all sides. 

2. Reduce the heat to low and cook for an additional 5 minutes. Add half of 

the yogurt and half of the sour cream, then cover and simmer gently for 2

hours, or until the meat is tender, stirring regularly to prevent sticking. Stir in 

the remaining yogurt and sour cream, and cook until heated through. Garnish 

with the cilantro and serve with the rice. 

PER SERVING (ONE SIXTH OF RECIPE, INCLUDING ½ CUP COOKED RICE): 680 

calories; 61.0 g protein; 33.4 g total fat; 11.7 g saturated fat; 33.8 g carbohydrates; 0.8 g fiber; 

114 mg sodium

Casseroles and Baked Dishes

Sweet Potato, Blue Cheese, and Spinach 

Frittata 

SERVES 4 

Frittatas are so versatile. You can add whatever ingredients you like to the egg base 

(although the combination below is totally delicious), then serve them hot, cold, or at 

room temperature for lunch or dinner, or as finger food. Because blue cheese is 

considered lactose-free, you can enjoy this dish even if you are lactose intolerant. 

1½ tablespoons (20 g) butter 

2 small sweet potatoes, cut into ½-inch (1 cm) cubes 


1 cup (140 g) crumbled strong blue cheese 

8 eggs, lightly beaten 

Salt and freshly ground black pepper

Garden Salad 


2. Melt the butter in a 7-inch (18 cm) skillet, preferably one with an 

ovenproof handle, over medium heat. Add the sweet potato cubes and cook 

for 10 minutes, or until tender and golden brown. (If you don’t have an 

ovenproof skillet, transfer the sweet potatoes to a greased 9-inch springform 

pan.) 

3. Lightly whisk together the spinach, blue cheese, and eggs in a bowl. Pour 

over the sweet potatoes, then place the pan in the oven and bake for 20 to 25 

minutes, until firm (test by gently shaking the pan). 

4. Remove from the oven, then let stand for 5 minutes before slicing. Serve 

with the salad. 

PER SERVING (INCLUDING 1 CUP SALAD): 368 calories; 22.7 g protein; 24.9 g total fat; 

13.2 g saturated fat; 12.7 g carbohydrates; 2.4 g fiber; 579 mg sodium

Zucchini and Potato Torte 

SERVES 6 TO 8 

This delicious dish can be served hot or cold. Children love it, too, so it is a great one to 

pack into school lunch boxes. 

3 russet potatoes, peeled 

2 large zucchini, grated 

8 ounces (225 g) bacon or prosciutto, diced, optional 

1½ cups (180 g) grated low-fat Cheddar 





1. Preheat the oven to 350°F (170°C). Lightly grease an 8-inch (18 cm) 

square glass or ceramic baking dish. 

2. Place the potatoes in a saucepan with 8 cups of lightly salted water. Bring 

to a boil and cook for 10 to 15 minutes, until tender. Drain. When cool 

enough to handle, cut into ⅛-inch (3 mm) slices. Layer the potato slices along 

the bottom of the baking dish. 

3. Combine the zucchini, bacon, Cheddar, cornstarch, canola oil, eggs, and 

salt and pepper in a large bowl. Pour the mixture over the potato slices. Shake 

the dish to ensure the mixture is evenly distributed over the potatoes. Bake for 

45 to 50 minutes, until golden and cooked through. Remove from the oven 

and let cool for 5 to 10 minutes before slicing and serving. 



Shepherd’s Pie 

SERVES 8 

This is a favorite, can’t-go-wrong comfort food dinner that is simple to make low 

FODMAP. Just be sure to choose a suitable brand of gravy powder, and if you add extra 

vegetables to the mix, be sure they are suitable for you. 

1 pound (500 g) lean ground beef 

⅓ cup (50 g) frozen peas 

⅓ cup (50 g) frozen corn 

1 medium (140 g) carrot, grated 

¼ cup (40 g) onion-free gravy powder (gluten-free if following a gluten-free diet) 

1 cup (250 ml) water 

4 large (720 g) potatoes, peeled and quartered 

2 tablespoons (30 g) margarine 

⅓ cup (85 ml) reduced-fat milk 


1. Preheat the oven to 350°F (180°C). Spray an 8-inch (20 cm) square baking 

dish with nonstick cooking spray. 

2. In a medium saucepan, combine the ground beef, peas and corn, carrot, 

gravy powder, and water. Cook over medium heat until the ground beef is 

browned and the gravy has thickened. 

3. Meanwhile, cook the potatoes in a pot of boiling water until tender. Drain. 

Add the margarine and milk, and mash thoroughly, ensuring that there are no 

lumps and the consistency is very smooth. Add salt and pepper to taste. Add 

more milk if required. 

4. Place the cooked beef mixture into the baking dish. Top with the mashed 

potatoes. Bake for 20 to 30 minutes, until the mashed potatoes are browned 

on top. 



Squash, Rice, and Ricotta Slice 

SERVES 4 TO 6 

This cooks up into a firm, sliceable rice-based dish, midway between a tart and a 

casserole. The slice can be enjoyed as a light meal or cut into bite-size pieces to serve 

as finger food. For those with lactose intolerance, replace the ricotta with feta. 

½ cup (35 g) fresh gluten-free bread crumbs (made from day-old bread) 

⅓ cup (65 g) arborio rice 

1 cup (200 g) grated winter squash 

1 large zucchini, grated 


1¼ cup (225 g) firm fresh ricotta or feta 

⅔ cup (50 g) grated Parmesan 

Salt and freshly ground black pepper


1. Preheat the oven to 350°F (180°C). Grease a 9-inch (22 cm) square 

ovenproof dish and sprinkle half of the bread crumbs around the base and 

sides. Invert the dish and shake away any excess crumbs. 

2. Bring 2 cups (500 ml) water to a boil in a medium saucepan. Add the rice 

and cook over medium-high heat for 12 to 15 minutes, until tender. Drain. 

Return the rice to the pan and stir in the grated squash and zucchini. Cover 


3. Combine the eggs and cheeses in a large bowl and season with salt and 

pepper. Add the rice mixture and stir until well combined. Spoon into the 

prepared dish and sprinkle the remaining bread crumbs over the top. Bake for 

45 to 55 minutes, until firm on top when pressed. Remove from the oven and 

set aside for 5 to 10 minutes before cutting into slices. Serve with salad, if 

desired. 

PER SERVING (ONE SIXTH OF RECIPE, NOT INCLUDING SALAD): 179 calories; 10.8 g 


Goat’s Cheese and Chive Soufflés 

MAKES 6 

Baking a soufflé might seem like a daunting task, but it needn’t be. I guarantee this dish 

will be a great success—try it for your next dinner party! 

3 tablespoons dried gluten-free bread crumbs 

4 tablespoons (60 g) dairy-free margarine 


1¼ cups (300 ml) goat’s milk, lactose-free milk, or suitable plant-based milk 

3 large eggs, separated 

1 cup (120 g) crumbled goat’s cheese 

2 teaspoons chopped chives 

2 teaspoons finely chopped flat-leaf parsley


TOPPING 

2 tablespoons fresh gluten-free bread crumbs (made from day-old bread) 

1 teaspoon chopped chives 

3 tablespoons (20 g) crumbled goat’s cheese 

Salt 

2 teaspoons dairy-free margarine, melted 



paper. Grease six 5-ounce (150 ml) soufflé dishes or ramekins and lightly coat 

with gluten-free bread crumbs. Invert the dishes and shake away any excess 

crumbs. Place the dishes in a separate shallow baking dish. 

2. Melt the margarine in a medium saucepan over low heat. Add the 

cornstarch and cook, stirring constantly, for 1 to 2 minutes. Slowly pour in the 

goat’s milk and mix to make a smooth paste. Cook, stirring, for an additional 

2 to 3 minutes, until thickened. 

3. Transfer the mixture to a medium bowl. Add the egg yolks, one at a time, 

beating well with an electric mixer between additions. Add the goat’s cheese, 

chives, and parsley, and beat until just combined. Season with salt and pepper. 

4. Clean the beaters. In a large clean bowl, beat the egg whites until firm 

peaks form, 5 to 6 minutes. Gently fold into the cheese mixture until well 

combined. Spoon into the soufflé dishes. Pour enough boiling water into the 

baking dish to come halfway up the sides of the dishes. Bake for 20 minutes, 

or until well risen and slightly browned. 

5. To make the topping, combine the bread crumbs, chives, and goat’s cheese 

in a small bowl. Season with salt, and mix until evenly fine and crumbly. 

6. Remove the soufflés from the oven and place on the prepared baking sheet. 

Brush with melted margarine and sprinkle with the topping. Bake for 7 to 8 

minutes, until puffed with a firm crust. Serve immediately with salad, if 

desired. 

PER SERVING (NOT INCLUDING SALAD): 267 calories; 9.9 g protein; 17.3 g total fat; 7.6 g

saturated fat; 18.8 g carbohydrates; 0.1 g fiber; 270 mg sodium

Feta, Spinach, and Pine Nut Crêpes 

SERVES 6 

Soy flour is quite bitter in its uncooked state, but the bitterness disappears when 

cooked. The amount of soy flour used in this recipe is minimal, but assess your 

individual tolerance—if necessary, you can replace the soy flour with tapioca flour. 

¾ cup (100 g) fine rice flour 


⅓ cup (30 g) soy flour 

¾ teaspoon baking soda 

1½ cups (375 ml) low-fat milk, lactose-free milk, or suitable plant-based milk 


3 tablespoons (40 g) butter, melted 

FETA, SPINACH, AND PINE NUT FILLING

2 teaspoons canola oil 

3 tablespoons pine nuts 

One 16-ounce (500 g) package chopped frozen spinach, thawed and squeezed dry 

4 cups (500 g) crumbled reduced-fat feta 

1 egg, lightly beaten 


1 cup (280 g) tomato puree 

½ cup (60 g) grated low-fat Cheddar 


1. Sift the rice flour, cornstarch, soy flour, and baking soda three times into a 

bowl (or mix well with a whisk to ensure they are well combined), and make 

a well in the center. Add the milk and beaten eggs, and blend to form a 

smooth batter. Stir in the melted butter. Cover with plastic wrap and set aside 


2. Spray a skillet with cooking spray and set over medium heat. Pour in 

enough batter to coat the base of the pan when it is tilted, and cook until 

bubbles appear. Turn and cook the other side. Remove and keep warm. 

Repeat with the remaining batter to make 12 crêpes in all. 


4. To make the filling, heat the oil in a large heavy-bottomed skillet over 

medium-high heat. Add the pine nuts and cook until just browned (watch 

carefully as they can burn easily). Add the spinach and feta, and stir until well 

combined. Stir in the egg until just cooked. Season to taste with salt and 

pepper. 

5. Place spoonfuls of the filling across the center of each crêpe and roll up. 

Place the rolled crêpes, seam-side down, in one large or two small baking 

dishes in a single layer, and pour the tomato puree evenly over the top. 

Sprinkle with the Cheddar. Bake for 10 to 15 minutes, until the cheese has 

melted. Serve with salad, if desired. 

PER SERVING (NOT INCLUDING SALAD): 551 calories; 32 g protein; 31.5 g total fat; 15.8 g 

saturated fat; 33.5 g carbohydrates; 2.5 g fiber; 1,093 mg sodium

Beef and Bacon Casserole with Dumplings 

SERVES 10 

Dumplings are an old-fashioned favorite, but because they are normally wheat-based, 

they’re off the menu for many people. Not anymore. Now you can enjoy a comforting 

casserole with lots of gravy, topped with plump wheat-free potato dumplings. 



2½ pounds (1.2 kg) boneless beef blade steak, cut into 1-inch (3 cm) cubes 

6 teaspoons (30 ml) garlic-infused canola oil 

½ pound (250 g) lean bacon slices, cut into thin strips 

1½ pounds (700 g) new potatoes, cut in half 

½ cup (125 ml) brandy 

2 tablespoons whole grain mustard

½ cup (125 ml) light cream 

1 cup (250 ml) onion-free beef stock (gluten-free if following a gluten-free diet), or to taste 


DUMPLINGS 

2 large red-skin potatoes, peeled 

¾ cup (185 ml) low-fat milk, lactose-free milk, or suitable plant-based milk 




3 tablespoons tapioca flour 


2 tablespoons chopped flat-leaf parsley, plus additional for garnish 

Salt and black pepper 


2. Place the cornstarch in a large bowl and season with salt and pepper. Add 

the beef, toss, and shake off any excess. 

3. Heat 2 teaspoons of the oil in a Dutch oven over medium heat. Add the 

bacon and potatoes, and cook for 6 to 8 minutes, until the potatoes are golden 

and tender. Transfer to a bowl. 

4. Heat 2 teaspoons of the oil in the Dutch oven. Add half of the beef and 

cook, stirring occasionally, for 2 minutes, or until browned all over. Transfer 

to a bowl. Repeat with the remaining oil and beef. Return the beef and the 

potato mixture to the pot. 

5. Combine the brandy, mustard, cream, and stock, and pour into the pot. 

Bring to a boil over medium heat. Remove from the heat and season with salt 

and pepper. Cover and bake for 2 hours. 

6. Meanwhile, place the potatoes in a large saucepan and cover with cold 

water. Bring to a boil and cook for 15 minutes, or until tender. Drain and set 

aside for 5 minutes. Return to the pan. Add the milk and butter, and mash 

until smooth. Sift the rice flour, cornstarch, and tapioca flour three times into

a medium bowl (or mix with a whisk so they are well combined). Stir the 

flour mixture, cheese, and parsley into the potatoes and season to taste with 

additional salt and pepper. Shape into 12 dumplings. 

7. Remove the Dutch oven from the oven, stir in the spinach, and top with the 

dumplings. Cover and bake for 20 minutes. Remove the lid and bake for 15 to 

20 minutes, until the dumplings are golden and the beef is tender. Garnish 

with parsley and serve. 

PER SERVING: 609 calories; 55 g protein; 23 g total fat; 9.7 g saturated fat; 36.9 g 


Pasta, Noodles, and Rice

Pasta with Ricotta and Lemon 

SERVES 6 

People with lactose intolerance can still enjoy this delicious pasta dish—simply replace 

the ricotta with shredded buffalo mozzarella or bocconcini. The cheese won’t melt in 

quite the same way as ricotta, but it will still result in a most enjoyable meal. 

1 pound (500 g) gluten-free pasta 

1 cup (200 g) ricotta 


¼ cup (15 g) chopped flat-leaf parsley 

Grated zest of 1 lemon, plus additional thin strips of lemon zest for garnish, optional 



1. Cook the pasta in a large pot of boiling water until just tender, following 

the package instructions. Drain and return to the pot. 

2. Combine the ricotta, spinach, parsley, grated lemon zest, and lemon juice 

in a bowl. Mix in the hot pasta. Season to taste with salt and pepper. Garnish 

with the additional lemon zest, if desired, and serve immediately. 




SERVES 6 

These days, there are so many varieties of gluten-free pasta available that you can 

enjoy this simple dish with any shape of pasta you like. For this recipe, look for sundried 

tomatoes packed in oil. If you must use the dry-packed variety, soak the tomatoes 

in warm water for 30 minutes before making the dressing; otherwise, they will be too 

tough. 


1 teaspoon crushed red pepper 

⅓ cup (100 g) sun-dried tomatoes packed in oil, drained and chopped 


7 ounces (200 g) canned tuna in oil, drained and flaked 

½ cup plus 2 tablespoons (100 g) chopped kalamata olives 

½ cup (30 g) shredded basil 


1. Place the oil, crushed red pepper, and tomatoes in a jar and shake well to 

combine. Set aside for 1 hour. 

2. Cook the pasta in a large pot of boiling water until just tender, following 

the package instructions. Drain and return to the pot. Stir in the oil mixture, 

tuna, olives, and half of the basil. 

3. Divide the pasta among six bowls and top with the Parmesan and 

remaining basil. 



Spinach and Pancetta Pasta 

SERVES 6 

Pancetta is unsmoked dried pork belly that has been salt-cured and spiced. It may be 

eaten raw but is often lightly panfried to enhance its depth of flavor. I find this makes a 

big difference, especially in simple dishes like this one. 


2 tablespoons garlic-infused olive oil, plus additional for serving, optional 

8 ounces (225 g) thinly sliced lean pancetta 


¼ cup (30 g) pine nuts 



1. Cook the pasta in a large pot of boiling water until just tender, following

the package instructions. Drain and return to the pot. Stir in 1 tablespoon of 

the oil. Cover to keep warm. 

2. Heat the remaining 1 tablespoon of oil in a large skillet. Add the pancetta, 

spinach, and pine nuts, and cook until the pine nuts are golden and the 

spinach has wilted. Add the pasta and Parmesan, and toss over medium heat 

until the cheese has melted. Season to taste with salt and pepper, and serve 

with an extra splash of the oil, if desired. 

PER SERVING: 492 calories; 18.7 g protein; 16.7 g total fat; 5 g saturated fat; 66.9 g 


Chicken and Pepper Pilaf 

SERVES 6 TO 8 

I love the versatility of rice—it fits right in with so many different styles of cooking. 

Making a pilaf (also called pilau) involves heating rice in oil and then cooking it gently 

in stock or broth. Although the mix of whole spices gives this pilaf a wonderful depth of 

flavor, you can substitute 2 teaspoons of Chinese five-spice powder and 2 to 3 

teaspoons of curry powder (gluten-free if necessary), though this will change the taste 

of the dish. 

2 cups (400 g) basmati rice 

Small pinch of saffron threads 


1½ pounds (750 g) boneless skinless chicken breasts, sliced 

2 stalks celery, cut into thin slices

1-inch (3 cm) piece cinnamon stick 

2 green cardamom pods 

2 cloves 

1 star anise 

20 fresh curry leaves 

1 tablespoon chopped ginger 

2 small red chile peppers, finely chopped 


½ red bell pepper, sliced 

½ green bell pepper, sliced 

½ yellow bell pepper, sliced 

1. Rinse the rice under cold water until the water runs clear. Place the rice in a 

bowl, cover with cold water, and let soak for 20 minutes. 

2. Combine the saffron and 1 tablespoon of hot water in a cup, then set aside 

to infuse. 

3. Heat 2 tablespoons of the oil in a large skillet over medium-high heat. Add 

the chicken and celery, and cook, stirring regularly, for 5 to 6 minutes, until 

the chicken is golden brown and the celery has softened. Transfer to a plate. 

4. Reduce the heat to medium-low. Add the remaining 1 tablespoon of oil, 

cinnamon, cardamom, cloves, star anise, curry leaves, ginger, and chile, and 

cook, stirring, for 1 minute, or until fragrant. Drain the rice and add to the 

pan, stirring to coat well in the spice mixture. 

5. Increase the heat to high and add the saffron mixture, stock, and chicken. 

Bring to a boil, then reduce the heat to low and cook, covered, for 20 minutes, 

or until the rice is tender and the liquid has been absorbed. Remove the pan 

from the heat and stir in the bell peppers. Cover and set aside for about 10 

minutes before serving. If possible, remove the whole spices before serving; 

otherwise, warn those eating the pilaf to avoid them. 



Chinese Chicken on Fried Wild Rice 

SERVES 6 

Wild rice looks and tastes sensational, and it makes a nice change from white rice. 

Here, its distinctive nutty flavor is enhanced by a handful of roasted peanuts. 

3 tablespoons soy sauce (gluten-free if following a gluten-free diet) 



1 teaspoon Chinese five-spice powder 


FRIED WILD RICE 

1¼ cups (200 g) wild rice 

2 teaspoons peanut oil

½ cup (75 g) roasted peanuts, roughly chopped 


1 tablespoon soy sauce (gluten-free if following a gluten-free diet) 

2 tablespoons coarsely chopped cilantro, plus additional for garnish 


Steamed Asian greens 

1. Combine the soy sauce, ginger, garlic-infused oil, and five-spice powder in 

a small bowl. Place the chicken in a nonmetallic dish, pour in the marinade, 

and toss to coat. Cover and marinate in the fridge for 2 to 3 hours. 

2. To start preparing the fried rice, place the rice in a medium saucepan and 

cover with 3¾ cups (900 ml) cold water. Bring to a boil and cook, covered, 

over medium heat for 45 minutes, or until tender and beginning to curl. Drain 

and set aside for 20 minutes to cool completely. 


4. Spray a large nonstick skillet with cooking spray, add the chicken, and 

cook over medium-high heat for 2 minutes on each side. Transfer to a roasting 

pan and bake for 20 to 25 minutes, until cooked through, turning once. 

Remove from the oven and keep warm. 

5. Meanwhile, heat 1 teaspoon of the peanut oil in a wok or large skillet. Add 

the peanuts, and cook, stirring frequently, until lightly toasted. Transfer to a 

plate. Heat the remaining oil in the pan. Add the eggs, and cook, stirring and 

breaking it up into pieces. Add the cooked wild rice, peanuts, and soy sauce, 

and cook, stirring regularly, for 2 to 3 minutes, until heated through. Remove 

from the heat. Stir in the cilantro and season to taste with salt and pepper. 

6. Cut the chicken into ½-inch (1 cm) slices and toss with the fried rice. 

Divide among six plates, garnish with the additional cilantro, and serve 

immediately with the steamed Asian greens. 

PER SERVING (INCLUDING ½ CUP STEAMED ASIAN GREENS): 522 calories; 57.4 g 



SERVES 4 

If you have celiac disease, use gluten-free curry powder, soy sauce, and stock for this 

recipe. Those following the low-FODMAP diet who do not have celiac disease don’t 

have to take this precaution as the amount of wheat present should not cause any 

problems. 

1 cup (50 g) rice vermicelli 



1 teaspoon grated ginger 

1 small red chile, finely chopped 

4 ounces (125 g) peeled raw shrimp, deveined 

5 small squid hoods, cleaned and thinly sliced

1 cup (80 g) bean sprouts 

8 ounces (225 g) pork loin chops, thinly sliced 


3 to 4 teaspoons curry powder (gluten-free if following a gluten-free diet) 

1 tablespoon soy sauce (gluten-free if following a gluten-free diet) 

2 teaspoons brown sugar 

3 tablespoons onion-free chicken stock (gluten-free if following a gluten-free diet) 


Chopped chives 

1. Cover the vermicelli noodles with boiling water and let soak until soft. 

Rinse with cold water, drain, and set aside. 

2. Heat both oils in a wok or skillet over high heat until very hot but not 

smoking. Add the ginger and chile, and stir-fry for 30 seconds. Reduce the 

heat to medium-high. Add the shrimp and squid, and stir-fry for 1 minute. 

Add the bean sprouts and pork, and stir-fry for an additional 2 minutes. 

3. Make a well in the center of the mixture. Pour in the beaten eggs, and cook, 

stirring enough to lightly scramble. 

4. Add the curry powder, soy sauce, brown sugar, chicken stock, and cooked 

noodles, and stir until all the liquid has been absorbed. Season to taste with 

salt and pepper. Divide among four bowls, sprinkle with chives, and serve. 



Thai-Inspired Stir-Fry with Tofu and Vermicelli 

SERVES 4 

Many noodles, such as hokkien, udon, and egg noodles, are made from wheat and are, 

therefore, not suitable for people on the low-FODMAP diet. However, all is not lost: Rice 

vermicelli is available in a range of thicknesses, and glass noodles (made from 

mungbeans) and 100% buckwheat soba noodles can also be found in grocery stores 

and Asian markets. Tofu is a great vegetarian protein source that is tolerated by many 

on the low-FODMAP diet. Assess your individual tolerance. 

8 ounces (250 g) rice vermicelli 

⅔ cup (160 ml) garlic-free sweet chili sauce 

2 tablespoons fish sauce, or 1 teaspoon soy sauce (gluten-free if following a gluten-free 

diet) 

2 teaspoons grated ginger


1 cup (250 ml) warm water 

1 teaspoon garlic-infused oil 

1 teaspoon peanut oil 

One 14-ounce (400 g) package firm tofu, pressed if desired, cut into thick slices 

¼ cup chopped cilantro, packed 

1 cup (50 g) chopped mint 

2 tablespoons crushed peanuts 

1. Cover the vermicelli noodles with boiling water to soak until soft. Rinse 

with cool water and drain. Set aside. Combine the sweet chili sauce, fish 

sauce, and ginger in a small bowl. 

2. To make the sauce, mix the cornstarch and about 2 tablespoons of the 

warm water in a cup to form a paste. Add the remaining water and mix well. 

Pour into the sweet chili sauce mixture and stir until well combined. 

3. Heat the oil in a medium skillet over medium-high heat. Add the tofu and 

cook, turning once, for 3 minutes, or until golden brown. Add the sauce and 

stir gently until the sauce thickens. Stir in the noodles, cilantro, and mint. 

Garnish with the crushed peanuts and serve immediately. 


carbohydrates; 11 g fiber; 1,058 mg sodium

Stir-Fried Pork with Chile and Cilantro 

SERVES 4 

This simple stir-fry recipe also works well with other proteins substituted for the pork: 

beef, chicken, shrimp, tofu, or tempeh would all be fine. 

1 small red chile, thinly sliced 

2 tablespoons dry sherry, or an additional 1 tablespoon brown sugar 

2 teaspoons cornstarch 

2 teaspoons brown sugar 

2 teaspoons sesame oil 

1 pound (500 g) boneless pork chops, cut into thin strips 

2 carrots, peeled and finely sliced on the diagonal 

2 stalks celery, finely sliced on the diagonal 

⅓ cup (20 g) cilantro leaves 

Cooked white rice 

1. Place the chile, sherry, cornstarch, and brown sugar in a small jar and shake 

to combine well. 

2. Heat 1 teaspoon of the oil in a large wok or skillet over high heat. Add half 

of the pork strips and toss just until no longer pink. Transfer the pork to a 

plate. Repeat with the remaining pork strips. 

3. Heat the remaining 1 teaspoon of oil in the wok or pan. Add the carrot and 

celery, and stir-fry for 3 minutes, or until tender but starting to crisp around 

the edges. Add the chile mixture and pork strips, and stir-fry for another 2 

minutes. Remove from the heat, stir in the cilantro, and serve immediately 

with the rice. 

PER SERVING (INCLUDING ½ CUP COOKED RICE): 374 calories; 46.4 g protein; 5.9 g 

total fat; 1.5 g saturated fat; 30.7 g carbohydrates; 1.4 g fiber; 138 mg sodium

Risotto Milanese 

SERVES 6 

This simple, traditionally flavored risotto may be enjoyed as a main course, but its mild 

flavor also makes it a perfect accompaniment to meat and poultry dishes. I particularly 

like it with slow-cooked meat, so tender it’s falling off the bone. 

1 tablespoon garlic-infused olive oil 

1 teaspoon saffron threads 

2½ cups (500 g) arborio rice 

8 cups (2 liters) onion-free vegetable stock (gluten-free if following a gluten-free diet) 

½ cup (125 ml) dry white wine, or additional vegetable stock 




1. Heat the oil in a large saucepan. Add the saffron and stir over medium heat 

for 2 minutes. Add the rice and stir for 1 to 2 minutes, until the rice is well 

coated in the saffron mixture. 

2. Pour the stock into a medium saucepan over low heat and keep at a low 

simmer. Add the wine to the rice and cook until absorbed. Pour in 1 cup (250 

ml) of the heated stock and cook, stirring, until absorbed. Add the remaining 

stock ½ cup (125 ml) at a time, reserving the last ½ cup (125 ml) of stock for 

later. Stir in the Parmesan and parsley. Pour in the reserved stock, stirring 

until completely absorbed. Taste, season with salt and pepper, and serve. 



Tomato Chicken Risotto 

SERVES 6 

There’s something very comforting about a bowl of creamy risotto, especially when it’s 

homemade. This version is free of onions and garlic, so it is suitable for people 

following the low-FODMAP diet. 


Two 6-ounce (170 g) boneless skinless chicken breasts, sliced 

8 cups (2 liters) onion-free chicken stock (gluten-free if following a gluten-free diet) 

2½ cups (500 g) arborio rice 

½ cup (125 ml) dry white wine, optional 


1 cup (220 g) canned chopped tomatoes 

½ cup (40 g) grated Parmesan

¼ cup (15 g) chopped flat-leaf parsley, plus additional leaves for garnish 


1. Heat 1 tablespoon of the oil in a small skillet over medium-high heat. Add 

the chicken and cook, tossing regularly, until lightly golden. Remove from the 

heat and set aside. 

2. Pour the stock into a saucepan over low heat and keep at a low simmer. 

3. Heat the remaining 1 tablespoon of oil in a large heavy-bottomed saucepan. 

Add the rice and stir for 1 to 2 minutes until the rice is well coated with oil. 

Pour in the wine and cook until absorbed. Add 1 cup (250 ml) of the heated 

stock and cook, stirring, until absorbed. Add all but ½ cup (125 ml) of the 

remaining stock, ½ cup (125 ml) at a time, cooking and stirring between each 

addition until the stock is absorbed. 

4. Add the chicken, spinach, tomatoes, Parmesan, and parsley, and stir until 

well combined. Pour in the reserved stock, stirring until completely absorbed. 

Season with salt and pepper, and serve garnished with extra parsley. 



Entrées

Paprika Calamari with Garden Salad 

SERVES 4 

Calamari looks so inviting to eat when it is curled up, as it is in this recipe. The trick is 

to use thick pieces of squid. Cut them open, then with the inside of the squid facing up, 

cut in a crisscross pattern. This will ensure the calamari curls beautifully during 

cooking. 

4 large or 8 regular squid bodies, cleaned 


½ teaspoon finely ground black pepper 

1 teaspoon paprika 


Olive oil 

GARDEN SALAD

1 small head romaine lettuce, roughly chopped 

½ large cucumber, halved lengthwise and sliced 

2 stalks celery, thinly sliced 

½ green bell pepper, seeded and sliced 

1 cup (50 g) snow pea shoots 

DRESSING 


1½ tablespoons lemon juice 

½ teaspoon brown sugar 

Salt 

1. Cut the squid bodies down the long sides to make two large pieces (if using 

large squid, cut them into quarters). With a sharp knife, cut the squid pieces in 

a ½-inch (1 cm) crisscross pattern, taking care not to cut all the way through. 

Pat dry with paper towels. 

2. Combine the salt, pepper, paprika, and cornstarch in a large bowl, add the 

squid pieces, and toss to coat. Cover and refrigerate for 3 to 4 hours. 

3. To prepare the salad, combine the lettuce, cucumber, celery, bell pepper, 

and snow pea shoots in a large salad bowl. 

4. To make the dressing, place the oil, lemon juice, and brown sugar in a 

small screw-top jar and shake well to combine. Season to taste with salt. 

5. Preheat the grill to hot, or heat a skillet or ridged grill pan over high heat. 

Brush the grill or pan with oil. Add the squid, scored-side down, and cook for 

2 to 3 minutes. Turn and cook for another 1 to 2 minutes, until the squid has 

become an opaque white color throughout. 

6. Divide the salad among four bowls or plates, and drizzle with the dressing. 

Arrange the calamari on top and serve warm. 



Chili Salmon with Cilantro Salad 

SERVES 4 

Salmon is one of the richest sources of omega-3 fats, which are important for the 

prevention of heart disease. In particular, salmon contains a type of fat called DHA, 

which is important for brain development. The sweet chili sauce is a simple, flavorful 

addition to this delicious and nutritious food from the sea. 

Four 5½-ounce (160 g) salmon fillets, skin on, pin bones removed 

1 tablespoon garlic-free sweet chili sauce 


CILANTRO SALAD 

5 cups (150 g) roughly chopped lettuce leaves 

½ large cucumber, halved lengthwise and sliced 

2 stalks celery, thinly sliced on the diagonal

½ green bell pepper, thinly sliced 

½ cup (25 g) firmly packed chopped cilantro 

½ small red chile, finely chopped 


1 tablespoon rice vinegar 

2 tablespoons fish sauce 


1. Line a broiler pan with foil and set an oven rack 5 inches from the broiler 

element. Place the salmon fillets on the pan, skin-side up, and broil for 1 to 2 

minutes, until the skin becomes crispy. Turn the fillets over and brush ¾ 

teaspoon of the sweet chili sauce over each. Season with salt and pepper. 

Broil for an additional 3 to 4 minutes, or until cooked to your liking. 

2. Meanwhile, to make the salad, mix together the lettuce, cucumber, celery, 

bell pepper, and cilantro in a large bowl. Combine the chile, lime juice, rice 

vinegar, fish sauce, and brown sugar in a small bowl and pour over the salad. 

Serve with the salmon. 



Dukkah-Crusted Snapper 

SERVES 4 

Dukkah is an Egyptian spice blend typically made with sesame seeds, nuts, ground 

coriander, and cumin. I like to serve these fillets with gently spiced rice, made by 

stirring a little butter, ½ teaspoon ground cumin, and 1 tablespoon finely chopped 

cilantro into cooked basmati rice, but plain rice is also delicious. 

DUKKAH 

½ cup (75 g) blanched almonds 

¼ cup (30 g) pine nuts 


1 teaspoon cumin seeds 

1 teaspoon sesame seeds 


Four 7-ounce (200 g) snapper fillets (ideally about 1-inch/3 cm thick), or other lean fish 


Cilantro leaves 

Cooked basmati rice 

Lemon wedges 

1. To make the dukkah, preheat the oven to 350°F (180°C) and line a baking 

sheet with parchment paper. Spread out the almonds and pine nuts on the 

baking sheet and bake for 5 minutes, or until golden. Cool to room 

temperature. Place all the nuts and spices in a food processor and pulse until 

fine crumbs are formed. Reserve 4 tablespoons to serve, and transfer the rest 

to a plate. 

2. Brush the fish fillets all over with the oil, then press into the dukkah to coat 

both sides. Heat a ridged grill pan or a cast-iron skillet over medium-high 

heat. Add the fish and cook for 3 to 4 minutes on each side, until just cooked. 

Sprinkle with the cilantro and the reserved dukkah. Serve with the basmati 

rice and lemon wedges.

PER SERVING (INCLUDING ½ CUP COOKED WHITE RICE): 536 calories; 48.4 g protein; 

26.2 g total fat; 2.6 g saturated fat; 26.4 g carbohydrates; 0.8 g fiber; 174 mg sodium

Balsamic Sesame Swordfish 

SERVES 4 

Swordfish is a meaty fish, purchased as steaks, so there is no wastage. This recipe also 

works very well with tuna steaks, tempeh, or well-pressed tofu. 


2 tablespoons soy sauce (gluten-free if following a gluten-free diet) 


4 large swordfish steaks 

1½ tablespoons sesame seeds 

Steamed Asian greens 

1. Combine the balsamic vinegar, soy sauce, and brown sugar in a 

nonmetallic bowl. Add the swordfish steaks and turn to coat in the marinade. 

Cover and refrigerate for 3 to 4 hours, turning regularly. 

2. Preheat the oven to 450°F (230°C). Line a large baking sheet with 

parchment paper. 

3. Place the swordfish steaks on the baking sheet, reserving the marinade, and 

bake for 10 minutes. Turn the steaks over and baste with the marinade. 

Sprinkle with sesame seeds and bake for an additional 5 to 10 minutes, until 

cooked through. Serve with the steamed Asian greens. 

PER SERVING (INCLUDING ½ CUP STEAMED ASIAN GREENS): 480 calories; 56.3 g 

protein; 25 g total fat; 6.1 g saturated fat; 9.6 g carbohydrates; 4.3 g fiber; 699 mg sodium

Lemon-Oregano Chicken Drumsticks 

SERVES 6 

These delicious drumsticks are so easy to prepare and wonderfully versatile—enjoy 

them as a main meal, as finger food at a party, or packed into a picnic hamper. 

18 skinless chicken drumsticks 

¼ cup (15 g) finely chopped oregano, plus additional for garnish 

1 tablespoon finely grated lemon zest 



GREEK SALAD 

2 cups (120 g) shredded iceberg lettuce 

12 cherry tomatoes, cut in half

½ cup (75 g) pitted kalamata olives 

4 ounces (125 g) feta, cut into ½-inch (1 cm) cubes 



1. Use a small knife to pierce the chicken evenly all over. 

2. Combine the oregano, lemon zest, and oil in a large bowl. Add the chicken, 

season with salt and pepper, and toss to coat. Cover and refrigerate for 3 to 4 

hours, turning regularly. 

3. Preheat the oven to 450°F (230°C). Line two baking sheets with parchment 

paper. 

4. Place the drumsticks on the sheets and bake for 10 to 15 minutes, until 

golden brown and cooked through. 

5. Meanwhile, to make the salad, place the lettuce, tomatoes, olives, and feta 

in a large bowl and gently toss. Place the oil and vinegar in a small screw-top 

jar and shake well to combine. Pour over the salad and briefly toss. Serve 

with the chicken, garnished with the additional oregano. 



Chicken with Maple-Mustard Sauce 

SERVES 4 

The unusual combination of maple syrup and mustard works brilliantly in this simple 

and delicious chicken dish. 



MAPLE-MUSTARD SAUCE 


1 cup (250 ml) onion-free chicken stock (gluten-free if following a gluten-free diet) 

3 tablespoons pure maple syrup 

1 tablespoon whole grain mustard 

1 tablespoon chopped thyme 


2 tablespoons light whipping cream 

Salt 

1. Heat the oil in a large skillet over medium-low heat. Add the chicken and 

cook for 3 to 5 minutes on each side, until just cooked and golden brown. 

Remove from the pan. Cover and let rest while you make the sauce. 

2. For the sauce, combine the cornstarch and a little of the chicken stock to 

form a paste. Gradually pour in the remaining stock, stirring well to ensure 

there are no lumps. Add the maple syrup, mustard, thyme, pepper, and cream. 

3. Pour the sauce into the skillet and stir over medium-high heat for 3 to 5 

minutes, until the sauce thickens. Return the chicken to the pan and toss in the 

sauce for 1 to 2 minutes, until heated through. Season to taste with salt, then 

serve immediately. 



Chicken with Herb Rösti 

SERVES 6 

Rösti are Swiss potato cakes with a crisp golden crust. They work best when the 

cooked potatoes are left to cool completely before being peeled and grated. This recipe 

makes four individual rösti; however, one large one can be made by cooking the 

mixture in a medium skillet. Rösti also make a great vegetarian meal, especially when 

topped with a poached egg and served with steamed vegetables. 

1 tablespoon finely chopped tarragon 


2 tablespoons freshly ground black pepper 

2 teaspoons cornstarch 

Six 6-ounce (170 g) boneless skinless chicken breasts 

HERB RÖSTI 

4 large red-skin potatoes, such as Pontiac 


6 sage leaves, chopped 




½ cup (125 ml) onion-free beef stock (gluten-free if following a gluten-free diet) 

⅓ cup (80 ml) red wine, or additional onion-free beef stock 

Steamed baby carrots 

Whole grain mustard 

1. Place the tarragon, olive oil, pepper, and cornstarch in a small screw-top jar 

and shake well to combine. Brush all over the chicken breasts. Cover and 

refrigerate for 1 to 2 hours. 

2. To make the rösti, place the potatoes in a large saucepan, cover with cold 

water, and bring to a boil. Reduce the heat and simmer for 10 minutes. Drain.

Let cool completely. 

3. Peel the potatoes, then grate the flesh into a large bowl. Add the herbs and 

melted butter, and season to taste. Divide the mixture into six equal portions. 

Form each portion into a ball, then gently press flat with your hand to create a 

flat patty. 

4. Heat the vegetable oil in a large nonstick skillet over medium heat. Add the 

rösti and cook for 10 to 15 minutes, until the bottom is crisp and golden. Flip 

with a spatula and cook for an additional 10 minutes, or until cooked through 

and golden brown. 

5. Heat a large nonstick skillet sprayed with cooking spray over high heat and 

cook the chicken for 3 to 4 minutes on each side, until cooked through. Let 

the chicken rest for a few minutes. 

6. Return the pan to medium-high heat. Add the stock and red wine, and bring 

to a simmer. Add the chicken and heat through for 2 minutes. Serve 

immediately with the herb rösti, steamed carrots, and a spoonful of mustard. 



Prosciutto Chicken with Sage Polenta 

SERVES 4 

The creamy polenta is enhanced by the distinctive flavor of sage, providing a delicious 

base for the chicken. If you are unable to purchase prosciutto, bacon will work just as 

well. 


4 slices prosciutto 

SAGE POLENTA 

3 cups (750 ml) low-fat milk, lactose-free milk, or suitable plant-based milk 


⅔ cup (85 g) cornmeal 

2 tablespoons sage leaves, torn if large, plus additional for garnish



paper. 

2. Wrap each chicken breast in a slice of prosciutto and secure with a 

toothpick. Place on the baking sheet and bake for 20 minutes, or until the 

chicken is cooked through and the prosciutto is crisp. 

3. Meanwhile, to make the sage polenta, heat the milk and oil in a medium 

saucepan until almost boiling. Add the cornmeal and stir until the mixture 

boils. Reduce the heat to low and cook, stirring constantly, for an additional 3 

to 5 minutes until the polenta is cooked (it should be the texture of smooth 

mashed potatoes). Stir in the sage and season with salt and pepper. 

4. Spoon the polenta onto four warm plates and top with the prosciutto 

chicken. Sprinkle with additional sage leaves and serve. 



Chicken Kibbeh 

SERVES 8 TO 10 

Kibbeh is a Middle Eastern dish traditionally made with cracked wheat (bulgur) and pine 

nuts. This recipe uses quinoa, a wheat-free alternative to bulgur with a similar texture. 

Unless you are feeding a crowd you will have leftovers, but don’t worry—it freezes well! 

1 cup (170 g) quinoa 

FILLING 

½ cup (80 g) pine nuts, toasted 

3 small tomatoes, finely chopped 


1 cup (30 g) chopped flat-leaf parsley 

1 teaspoon grated lemon zest

2 pounds (1 kg) ground chicken 


3 tablespoons finely chopped tarragon, plus additional leaves for garnish 

2 teaspoons ground allspice 

2 tablespoons tahini 


Garden Salad 

1. Preheat the oven to 350°F (180°C). Grease a 9 x 13-inch (25 x 30 cm) 

rimmed baking sheet and line with parchment paper. 

2. Bring a medium saucepan of water to a boil and add the quinoa. Stir, then 

bring back to a boil. Cook for 10 to 12 minutes, until just tender. Drain and 

rinse under cold water, then drain again. 

3. To make the filling, combine the pine nuts, tomatoes, cinnamon, parsley, 

and lemon zest in a small bowl. 

4. Place the cooked quinoa, chicken, oil, tarragon, allspice, and tahini in a 

bowl and mix until well combined. Season to taste with salt and pepper. 

Divide into two portions. Press half of the mixture into the prepared baking 

sheet and cover evenly with the filling. Top with the remaining kibbeh 

mixture, spreading it evenly over the filling. 

5. Bake for 50 to 60 minutes, until cooked through—a toothpick inserted into 

the center should come out clean. Remove and let rest for 5 to 10 minutes 

before cutting into squares. Garnish with the extra tarragon leaves and serve 

with the salad. 

PER SERVING (ONE TENTH OF RECIPE, INCLUDING 1 CUP OF SALAD): 298 calories; 23 

g protein; 18.9 g total fat; 3.6 g saturated fat; 8.3 g carbohydrates; 2.6 g fiber; 94 mg sodium

Roast Pork with Almond Stuffing 

SERVES 8 

Natural, or unblanched, almond flour has a great rustic texture, and it is a perfect flavor 

complement to the roast pork. If you can find it, you may substitute chestnut flour, 

which is made from coarsely ground chestnuts. It may be hard to find in supermarkets, 

so your best bet is to look for it in gourmet delis and Italian specialty stores. 

Scant ¾ cup (75 g) natural almond meal or chestnut flour 

1½ cups (110 g) fresh gluten-free bread crumbs (made from day-old bread) 


2 tablespoons chopped sage, plus additional leaves for garnish 




4-pound (1.8 kg) boneless center-cut pork loin, butterflied for stuffing 

Roasted vegetables, such as potatoes, carrots, and parsnips

Steamed zucchini flowers, optional 


2. Combine the almond flour, bread crumbs, herbs, and brown sugar in a 

bowl. Season with salt and pepper. Stir in the balsamic vinegar. 

3. Open up the pork on a clean surface and spoon the stuffing along the 

center. Roll up the pork around the filling and tie it with kitchen string at 1- 

inch (2 cm) intervals. 

4. Transfer the pork to a roasting pan and roast for 25 minutes. Reduce the 

temperature to 375°F (190°C) and roast for another hour. Transfer the pork to 

a plate and cover with foil. Let rest for 20 minutes. Remove the foil and cut 

the pork into slices. Garnish with the additional sage leaves and serve with the 

roasted vegetables and steamed zucchini flowers, if desired. 

PER SERVING (INCLUDING ½ CUP ROASTED VEGETABLES): 517 calories; 50.7 g 


Peppered Lamb with Rosemary Cottage 

Potatoes 

SERVES 8 

The key to serving juicy, tender roast meat is to let it rest before you slice it. The fibers 

in the meat tighten during cooking, and the resting process allows them to relax. In this 

recipe, the lamb rests while the cottage potatoes are cooking. 

3-pound (1.5 kg) leg of lamb 

2 tablespoons freshly ground black pepper 

ROSEMARY COTTAGE POTATOES 

10 new potatoes 

5 ounces (150 g) reduced-fat Cheddar, cubed (1 cup) 


2 tablespoons (30 g) butter

2 tablespoons rosemary leaves 


SAUCE 

½ cup (125 ml) dry red wine, or onion-free beef stock (gluten-free if following a gluten-free 

diet) 

1 cup (250 ml) onion-free beef stock (gluten-free if following a gluten-free diet) 

3 tablespoons light sour cream 


Steamed vegetables 

1. Place the lamb in a roasting pan. Rub all over with the pepper, then cover 

with plastic wrap and refrigerate for 3 to 4 hours. 

2. Preheat the oven to 400°F (200°C). Roast the lamb for 1 hour 20 minutes, 

until slightly pink in the middle and an instant-read thermometer inserted into 

the thickest part reaches 140°F (60°C) for medium, or until desired doneness. 

As soon as the lamb is out of the oven, remove it from the roasting pan and 

transfer to a plate. Cover with foil and let rest. 

3. Meanwhile, place the potatoes in a large saucepan of cold water. Bring to a 

boil and cook for 10 to 12 minutes, until tender. Drain and cool, then peel and 

cut in half. Combine the potatoes and Cheddar in a large bowl and season 

with salt and pepper. Transfer the mixture to a medium baking dish. 

4. Place the butter and rosemary in a small skillet over medium heat and stir 

until the butter is melted and lightly golden. Pour it over the potato mixture, 

followed by the milk. Bake the cottage potatoes for 20 to 25 minutes. 

5. While the potatoes are baking, place the empty roasting pan on the stove 

over medium heat. Add the wine and cook for 5 minutes, or until the wine is 

reduced by half. Add the stock and bring to a boil. Reduce the heat and 

simmer, stirring regularly, for 5 minutes, or until the sauce starts to thicken. 

Remove the pan from the heat and stir in the sour cream until melted and well 

combined. Season with salt and pepper. 

6. Carve the lamb and serve with the red wine sauce and cottage potatoes, 

with the steamed vegetables on the side.



Herbed Beef Meatballs with Creamy Mashed 

Potatoes 

SERVES 6 

This is a winter favorite for the whole family. The gravy tastes great with an added 

splash of red wine, but feel free to leave it out to suit younger palates. 

CREAMY MASHED POTATOES 

6 large russet potatoes 

½ cup (125 ml) low-fat milk 


Pinch of salt 

⅓ cup (40 g) coarsely grated reduced-fat Cheddar 

Pinch of ground nutmeg

HERBED BEEF MEATBALLS 

1¼ pounds (600 g) extra lean ground beef 

½ cup (50 g) dried gluten-free bread crumbs 


2 tablespoons chopped oregano, plus additional leaves for garnish 

2 tablespoons chopped marjoram 



Canola oil 

TOMATO GRAVY 

3 tablespoons onion-free gravy powder (gluten-free if following a gluten-free diet) 


2 tablespoons dry red wine, optional 

1. To make the mashed potatoes, place the potatoes in a large saucepan and 

cover with cold water. Bring to a boil and cook for 15 minutes, or until tender 

when pierced with a fork. Drain and set aside for 5 minutes to cool slightly. 

Peel the potatoes and return to the pan. Add the remaining ingredients and 

mash with a potato masher until smooth. Cover and keep warm. 

2. Meanwhile, combine the beef, bread crumbs, eggs, oregano, marjoram, and 

parsley in a large bowl. Season with salt and pepper. Roll the mixture into 

walnut-size balls. 

3. Heat a little oil in a large heavy-bottomed skillet over medium heat. Add 

the meatballs and cook for 6 to 8 minutes, until browned and cooked through. 

4. To make the gravy, combine the gravy powder, tomato paste, and red wine, 

if using, in a small bowl and stir well to form a paste. Slowly add 1 cup (250 

ml) boiling water (or the amount called for in the gravy package instructions), 

stirring constantly to ensure there are no lumps and the gravy thickens evenly. 

5. Divide the mashed potatoes among six plates and top with the meatballs. 

Spoon the gravy over the meatballs and garnish with the additional oregano. 

PER SERVING: 276 calories; 13 g protein; 11.2 g total fat; 6.2 g saturated fat; 28.8 g


Breads and Baked Goods

Poppy Seed, Pepper, and Cheese Sticks 

MAKES 15 TO 30 

For people with lactose intolerance, replace the cream cheese with soy cream cheese. 

The amount of soy flour used in this recipe is minimal, so it will suit most people 

following the low-FODMAP diet. Assess your individual tolerance. 

One 8-ounce (250 g) package cream cheese 

5 tablespoons (80 g) butter, softened 

¾ cup (60 g) grated Parmesan 

½ cup (65 g) fine rice flour 


3 tablespoons soy flour 

1 teaspoon xanthan gum 

2 tablespoons poppy seeds

1 teaspoon coarsely ground black pepper 

Extra virgin olive oil 

1. Place the cream cheese, butter, and ½ cup (40 g) Parmesan in a food 

processor and blend until smooth. 

2. Sift the rice flour, cornstarch, soy flour, and xanthan gum three times into a 

large bowl (or mix with a whisk to ensure they are well combined). Stir in the 

poppy seeds and pepper. Add the cream cheese mixture and mix until just 

combined. Divide the dough into eight portions. Roll each portion on a flat 

surface into a 14-inch (35 cm) rope, then cut in half or into quarters to make 

sticks. 

3. Line a large baking sheet with parchment paper. Place the sticks on the 

baking sheet and freeze for 20 minutes, or until firm. 

4. Preheat the oven to 350°F (180°C). Line a second baking sheet with 

parchment paper and divide the frozen sticks between the two sheets, leaving 

space in between. 

5. Bake the sticks for 12 to 15 minutes, until lightly golden brown and cooked 

through. Remove from the oven and allow them to cool on the baking sheets 

for 10 minutes before transferring to a clean baking sheet. Spray or brush with 

olive oil while still warm and roll in the remaining Parmesan. Store in an 

airtight container for up to 7 days. 

PER SERVING (ONE THIRTIETH OF RECIPE): 79 calories; 2.1 g protein; 6.2 g total fat; 3.6 


Two-Pepper Cornbread 

SERVES 10 

This savory loaf is made with coarse cornmeal, which adds a grainy texture to baked 

foods. It is delicious served freshly baked from the oven, but any leftovers will also 

toast up superbly. 



3 tablespoons potato flour 

2 teaspoons baking powder (gluten-free if following a gluten-free diet) 



1 cup (125 g) coarse cornmeal 

1 teaspoon salt


1 cup (250 ml) low-fat milk, lactose-free milk, or suitable plant-based milk 


2 small red chile peppers, seeded and finely chopped 

½ red bell pepper, seeded and finely diced 

1½ cups (120 g) grated Parmesan 

1. Preheat the oven to 350°F (180°C). Lightly grease an 8 x 4-inch (20 x 9 

cm) loaf pan and line with parchment paper. 

2. Sift the rice flour, cornstarch, potato flour, baking powder, baking soda, 

and xanthan gum three times into a bowl (or mix with a whisk to ensure they 

are well combined). Stir in the cornmeal and salt. 

3. Combine the eggs, milk, oil, chile peppers, bell pepper, and three quarters 

of the Parmesan and add to the flour mixture. Mix well to combine. Pour into 

the loaf pan and sprinkle with the remaining cheese. 

4. Bake for 35 to 45 minutes, until a toothpick inserted into the center comes 

out clean. Remove from the oven and allow to cool in the pan for 10 minutes 

before transferring to a wire rack to cool completely. Cut into slices and serve. 



Zucchini and Pumpkin Seed Cornmeal Bread 

SERVES 12 

The grated zucchini keeps this loaf lovely and moist, while the pumpkin seeds give it a 

pleasing crunch. I like the parsley in the butter, but you can use other fresh herbs if 

preferred. The amount of soy flour used in this recipe is minimal, so it will suit most 

people following the low-FODMAP diet. Assess your individual tolerance—if necessary, 

you can replace the soy flour with tapioca flour. 

1 cup (130 g) fine rice flour 

¾ cup (135 g) potato flour 

½ cup (45 g) soy flour 



1 teaspoon xanthan gum

1 cup (125 g) cornmeal 

1 large zucchini, grated and drained on paper towel 

⅓ cup (65 g) raw or roasted pumpkin seeds 

¾ cup plus 2 tablespoons (200 ml) warmed low-fat milk, lactose-free milk, or suitable 

plant-based milk 




Olive oil 

Sea salt 

PARSLEY BUTTER 




paper. 

2. Sift the flours, baking powder, baking soda, and xanthan gum three times 

into a bowl (or mix with a whisk to ensure they are well combined). Stir in the 

cornmeal, zucchini, and pumpkin seeds. Make a well in the center and add the 

warmed milk and melted butter. Add the salt and pepper and mix well with a 

wooden spoon. 

3. Gently bring the dough together with your hands to form a soft ball. Turn 

out onto a clean surface dusted with cornstarch and knead until smooth. 

4. Divide the dough in half, form into two balls, and place on the baking 

sheet. Brush with a little oil and sprinkle with sea salt. Bake for 20 to 25 

minutes, until golden brown and a toothpick inserted into the center comes 

out clean. 

5. To make the parsley butter, mix together the butter and parsley in a bowl. 

Serve with the warm bread. 




SERVES 6 TO 8 

Things have come a long way in a few short years—these days, there is an abundance 

of gluten-free bread mixes available in supermarkets, health-food stores, and other 

retail outlets. They all vary in taste and texture, so you are sure to find one that suits 

you. Check that the mix does not include large amounts of FODMAP-containing flours 

(see Chapter 7 for more information). 



¼ teaspoon dried parsley 

¼ teaspoon dried oregano 

¼ teaspoon dried basil 

½ small eggplant, cut into ½-inch (1 cm) slices

1 cup (280 g) gluten-free bread mix 

3 tablespoons garlic-free basil pesto (gluten-free if following a gluten-free diet) 

½ cup (75 g) sliced kalamata olives 



Small basil leaves 

1. In a large shallow dish, mix together the oil, vinegar, parsley, oregano, and 

basil. Add the eggplant and turn to evenly coat, then let it marinate while you 

prepare the bread. 

2. Preheat the oven to 350°F (180°C) and line a rimmed baking sheet with 

parchment paper. Make the gluten-free bread mix following the package 

directions and spoon onto the baking sheet. Using a spatula or the back of a 

spoon, spread out the mixture to cover the sheet (it should be about ¾ inch/2 

cm thick). 

3. Add a small amount of the eggplant marinade to a ridged grill pan or castiron 

skillet and heat over medium-high heat. Add the eggplant slices and 

cook, turning once, until lightly charred, 3 to 4 minutes. 

4. Spread the pesto evenly over the bread dough using a spatula or the back of 

a metal spoon, dipping the spoon in water if required to keep it from sticking 

to the dough. Top with the olives, eggplant, and Parmesan, and season with 

salt and pepper. Bake for 25 to 35 minutes, until lightly browned. Remove 

from the oven and cool to room temperature on the baking sheet. Cut into 

pieces, sprinkle with the basil leaves, and serve warm. 

PER SERVING (ONE EIGHTH OF RECIPE): 208 calories; 3.6 g protein; 12.6 g total fat; 2.9 g 

saturated fat; 20.4 g carbohydrates; 0.5 g fiber; 494 mg sodium

Chia Seed and Spice Muffins 

MAKES 12 

Chia seeds are packed with nutrition, making these muffins a wholesome snack, full of 

goodness and crunch. You could also spoon the mixture into a Texas muffin pan and 

enjoy these fragrant muffins for lunch. The amount of soy flour in this recipe is minimal 

so it will suit most people following the low-FODMAP diet. Assess your individual 

tolerance—if necessary, replace the soy flour with tapioca flour. 

1 cup (140 g) brown rice flour 





2 tablespoons pumpkin pie spice

1 tablespoon ground cinnamon 


3 eggs 

½ cup (125 ml) vegetable oil 


⅓ cup (40 g) chia seeds 

½ cup (40 g) hulled roasted sunflower seeds 

⅓ cup (40 g) plus 2 tablespoons roasted pumpkin seeds 

½ cup (110 g) brown sugar 

1. Preheat the oven to 350°F (170°C). Grease a 12-cup standard muffin pan. 

2. Sift the brown rice flour, cornstarch, soy flour, baking powder, baking 

soda, pumpkin pie spice, cinnamon, and xanthan gum three times into a large 

bowl (or mix with a whisk to ensure they are well combined). 

3. Place the eggs, oil, milk, chia seeds, sunflower seeds, ½ cup (100 g) of the 

pumpkin seeds, and the brown sugar in a medium bowl and mix with a 

wooden spoon until well combined. Pour into the sifted flours and mix well 

with a wooden spoon for 2 to 3 minutes. 

4. Spoon the mixture into the muffin cups to two-thirds full and sprinkle the 2 

tablespoons of pumpkin seeds evenly over the tops. Bake for 20 to 25 

minutes, until firm to touch (a toothpick inserted into the center of the muffins 

should come out clean). Remove from the oven and allow to cool in the pan 

for 5 minutes before transferring to a wire rack to cool completely. 



Pineapple Muffins 

MAKES 12 

The crushed pineapple in these muffins adds a sweet flavor and moist texture that’s 

hard to resist. Any muffins that don’t disappear immediately can be frozen for another 

time. 



½ cup (90 g) potato flour 




½ cup (110 g) superfine sugar 

2 eggs

6 tablespoons (80 g) unsalted butter, melted 

One 15.5-ounce (440 g) can crushed pineapple, drained (liquid reserved) 

¾ cup (200 g) suitable low-fat vanilla yogurt (gluten-free if following a gluten-free diet) 

1 cup (160 g) confectioners’ sugar, sifted 

1. Preheat the oven to 350°F (180°C). Line a 12-cup muffin pan with paper 

baking liners. Sift the rice flour, cornstarch, potato flour, baking soda, baking 

powder, and xanthan gum three times into a medium bowl (or mix with a 

whisk to ensure they are well combined). Add the sugar and mix until well 

combined. 

2. Break the eggs into a bowl and whisk. Using a large spoon, stir in the 

melted butter, pineapple, and yogurt. Fold into the flour mixture. 

3. Spoon the batter into the muffin liners. Bake for 15 to 20 minutes, until a 

toothpick inserted into the center of the muffins comes out clean. Remove 

from the oven and let cool in the pan for 5 minutes before transferring to a 

wire rack to cool completely. 

4. Combine the confectioners’ sugar with enough of the reserved pineapple 

liquid to form a smooth, spreadable icing. Drizzle over the cooled muffins 

and serve. 

PER SERVING: 271 calories; 2.7 g protein; 7.4 g total fat; 4.5 g saturated fat; 49 g 


Breakfast Scones 

MAKES 14 

Here is a way for people following the low-FODMAP diet to enjoy this much-loved 

breakfast favorite. If you prefer your scones flavored, simply add ½ cup of blueberries 

or raspberries, or 2 tablespoons of roughly chopped nuts (all except pistachios or 

cashews). The amount of soy flour used in this recipe is minimal, so it will suit most 

people following the low-FODMAP diet. Assess your individual tolerance. 

2 cups (300 g) cornstarch 

2 cups (250 g) tapioca flour 

1 cup (90 g) soy flour 

2 teaspoons xanthan gum 

1 tablespoon baking powder (gluten-free if following a gluten-free diet) 

½ cup (110 g) superfine sugar

10 tablespoons (150 g) unsalted butter, at room temperature, cut into cubes 

1¼ cups (300 ml) low-fat milk, plus 2 tablespoons (preferably cow’s milk) 

2 eggs 

Jam, optional 

Whipped cream, optional 

1. Preheat the oven to 400°F (200°C). Grease a baking sheet and dust with 

cornstarch. 

2. Sift the cornstarch, tapioca flour, soy flour, xanthan gum, baking powder, 

and sugar three times into a large bowl (or mix with a whisk to ensure they 

are well combined). Cut in the butter until the mixture resembles fine bread 

crumbs. 

3. Whisk 1 cup of the milk and the eggs in a bowl. Add to the flour mixture 

and stir until the dough begins to hold together. Gently bring the dough 

together with your hands and turn out onto a lightly floured surface. Knead 

gently four or five times until the dough is just smooth. 

4. Roll out the dough to 1-inch (3 cm) thickness. Cut out the scones with a 2- 

inch (5 cm) biscuit or cookie cutter. Use a straight-down motion—if you twist 

the cutter, the scones will rise unevenly. Dipping the cutter in cornstarch 

before each cut also helps. 

5. Place the scones on the baking sheet about ½ inch (1 cm) apart. Brush the 

tops with the remaining milk. Bake, rotating the sheet halfway through, for 15 

to 18 minutes, until golden and cooked through. Remove the scones from the 

oven and wrap immediately in a clean kitchen towel (this gives them a soft 

crust). After 5 minutes, serve the scones with jam and whipped cream, if 

desired. 

PER SERVING (NOT INCLUDING JAM OR CREAM): 297 calories; 3.3 g protein; 11.6 g total 

fat; 6.4 g saturated fat; 45.5 g carbohydrates; 0.3 g fiber; 426 mg sodium

Cookies and Bars

Chocolate Chip Cookies 

MAKES 18 

The amount of soy flour used here is minimal so these cookies should suit most people 

following the low-FODMAP diet. Assess your individual tolerance. 

14 tablespoons (200 g) unsalted butter, softened 

¾ cup (165 g) brown sugar 

2 eggs 

1¼ cups (160 g) fine rice flour 




1 cup (180 g) chocolate chips (gluten-free if following a gluten-diet—white, milk, or dark, 

or use a mixture)

1. Preheat the oven to 350°F (180°C) and line two cookie sheets with 

parchment paper. 

2. Beat the butter and brown sugar with an electric mixer until creamy. Add 

the eggs, one at a time, beating well between additions. 

3. Sift the rice flour, cornstarch, soy flour, and xanthan gum three times into a 

bowl (or mix with a whisk to ensure they are well combined). Add to the 

butter mixture and stir until well combined. Mix in the chocolate chips, then 

gently bring the dough together with your hands. Roll the dough into golfball-size 

balls and place on the trays about 2 inches (5 cm) apart (to allow 

room for spreading). Flatten slightly with the back of a spoon. 

4. Bake for 12 to 15 minutes, until golden. Cool on the cookie sheets for 10 

minutes before transferring to a wire rack to cool completely. 



Macaroons 

MAKES 40 

Macaroons are a flourless cookie that can be adapted to suit your taste by adding, for 

example, unsweetened shredded coconut or cocoa. They keep very well in an airtight 

container for up to a week. 

¾ cup (90 g) ground almonds, or natural almond flour 

½ teaspoon baking powder (gluten-free if following a gluten-free diet) 

1 egg white 


3 drops of almond extract 

1½ tablespoons (20 g) unsalted butter, melted 

1. Preheat the oven to 280°F (140°C) and line two cookie sheets with 

parchment paper. Combine the ground almonds and baking powder in a small 

bowl. 

2. In a separate bowl, beat the egg white with an electric mixer until soft 

peaks form when beaters are lifted. Gradually beat in the sugar, then continue 

beating for 5 minutes, or until stiff peaks form. Add the ground almond 

mixture, almond extract, and melted butter, and stir. 

3. Roll the dough into 2-teaspoon-size balls. Place on the cookie sheets about 

2 inches (5 cm) apart (to allow room for spreading), and flatten slightly. Bake 

for 25 minutes, until golden brown. Cool on the sheets for 5 minutes before 

transferring to a wire rack to cool completely. 



Simple Sweet Cookies 

MAKES 20 

These versatile cookies are delicious on their own or can be crushed to make cookie 

crusts for cheesecakes and bars. See, for example, Strawberry Bars, New York 

Cheesecake, and Baked Caramel Cheesecake. The amount of soy flour used in this 

recipe is minimal, so it will suit most people following the low-FODMAP diet. Assess 

your individual tolerance. 

9 tablespoons (125 g) unsalted butter 


3 tablespoons superfine sugar 

1 egg 


⅔ cup (85 g) fine rice flour 


3 tablespoons soy flour 

½ teaspoon baking soda 

1. Preheat the oven to 350°F (170°C) and grease two cookie sheets. 

2. Place the butter and sugars in a bowl and cream with an electric mixer. Add 

the egg and vanilla, and beat well. 


bowl (or mix with a whisk to ensure they are well combined). Add to the 

butter mixture and beat well. 

4. Place tablespoonfuls of the dough on the cookie sheets about 2 inches (5 

cm) apart (to allow room for spreading), and bake for 8 to 10 minutes, until 

golden brown. Remove from the oven and let cool on the sheets for 5 minutes 

before transferring to a wire rack to cool completely. 



Lemon-Lime Bars 

MAKES 20 

This one is for those who love a sweet treat with a zesty twist. You’ll want to start eating 

it as soon as it is baked, but try to resist the temptation—it behaves a lot better if you 

let it cool before slicing. The amount of soy flour used in this recipe is minimal so it will 

suit most people following the low-FODMAP diet. Assess your individual tolerance. 




2 teaspoons grated lemon zest 

9 tablespoons (125 g) cold unsalted butter, roughly chopped 

Confectioners’ sugar 

TOPPING

3 eggs 

¾ cup (165 g) superfine sugar 


3 tablespoons ime juice 

1 teaspoon grated lemon zest 

3 tablespoons fine rice flour 

1. Preheat the oven to 320°F (160°C). Grease and line an 8-inch (18 cm) 

square cake pan with parchment paper. 

2. Place the flours, sugar, and lemon zest in a food processor and pulse until 

just combined. Add the butter, one piece at a time, and pulse until the mixture 

comes together in a ball. Remove and press into the pan. Bake for 10 minutes, 

or until lightly browned. Reduce the oven temperature to 300°F (150°C). 

3. To make the topping, beat the eggs and sugar with an electric mixer until 

well combined but not thickened. Add the lemon and lime juices, lemon zest, 

and flours, and stir. 

4. Pour the topping over the base and bake for 25 to 30 minutes, until golden. 

Allow to cool in the pan before cutting into slices. Dust with confectioners’ 

sugar just before serving. 



Strawberry Bars 

MAKES 20 

You could also use strawberry gelatin mix (made according to the package directions 

but using half the quantity of water) to top these delicious bars in place of the pureed 

strawberries. For people who are lactose intolerant, use lactose-free milk. Although a 

suitable plant-based milk may be substituted if absolutely necessary, this recipe works 

best with cow’s milk. 

7 ounces (200 g) Simple Sweet Cookies, or other gluten-free vanilla cookies 



1 egg, beaten 

FILLING 

½ cup (75 g) cornstarch

2 cups (500 ml) low-fat milk 

¾ cup (185 ml) light whipping cream 

⅓ cup (80 g) superfine sugar 


2 egg yolks 

4 ounces (100 g) strawberries, hulled and chopped (about ⅔ cup) 

TOPPING 

8 ounces (200 g) strawberries, hulled (about 11/3 cups) 

2 teaspoons unflavored gelatin 

1. Line a 9-inch (22 cm) square baking dish with parchment paper. Crush the 

cookies in a food processor. 

2. Combine the butter and brown sugar in a medium saucepan and stir over 

medium-low heat until the butter has melted and the sugar has dissolved. Add 

the egg and stir until thickened. Add the cookie crumbs and mix well. Press 

into the bottom of the baking dish and set aside. 

3. To make the filling, mix the cornstarch with a little milk to make a smooth 

paste. Gradually stir in the cream and remaining milk to combine. Add the 

sugar and vanilla, and cook gently over medium heat, stirring regularly with a 

wooden spoon, until the mixture is smooth and thick. Remove the pan from 

the heat and beat in the egg yolks. Set aside to cool for 5 to 10 minutes. Stir in 

the chopped strawberries. Pour the custard filling over the prepared crust. 

Refrigerate for 3 to 4 hours, until firm. 

4. To make the topping, place the strawberries in a food processor and puree 

until smooth. Add 3 tablespoons of cold water to a small heatproof bowl and 

sprinkle the gelatin onto it while whisking with a fork. Set it aside for 5 

minutes, or until it has begun to gel. Set the bowl in a larger bowl of boiling 

water and stir constantly until the gelatin has dissolved. Stir into the pureed 

strawberries. 

5. Remove the dish from the fridge and pour the strawberry topping over the 

filling. Return to the fridge for 2 to 3 hours, until the topping is firm. Use a 

hot knife to cut into bars.



Brownies 

MAKES 18 TO 20 

These are so decadent, you had better stop at one … if you can! Easy to prepare, and 

so very tempting, these rich brownies are scrumptious with or without the addition of 

nuts. 


8 ounces (250 g) dark chocolate chunks 

1½ cups (300 g) firmly packed brown sugar 


¼ cup (40 g) cornstarch 



½ cup (100 g) dark chocolate chips (gluten-free if following a gluten-free diet) 

½ cup (125 ml) light whipping cream 

1 cup (100 g) chopped pecans 

1. Preheat the oven to 320°F (160°C). Line a 7 x 11-inch (29 x 19 cm) baking 

pan with parchment paper and grease. 

2. In a medium saucepan, melt the butter and dark chocolate chunks over low 

heat. Stir until the mixture is smooth. Add the brown sugar, stirring constantly 

until fully dissolved. Transfer the mixture to a large bowl and let cool to room 

temperature. 

3. Mix the fine rice flour, cornstarch, and xanthan gum together in a bowl 

with a whisk until well combined. 

4. Stir the eggs into the chocolate mixture, one at a time. Add the flours, 

chocolate chips, cream, and pecans. Spread the mixture in the prepared 

baking pan. 

5. Bake for 20 minutes. Cover with foil and bake for another 20 to 25 

minutes, until a toothpick inserted into the center comes out clean. Remove 

from the oven and allow to cool in the pan to room temperature, 30 to 40

minutes. 

6. Transfer the pan to the refrigerator for 2 to 3 hours or overnight, until the 

brownies are firm. Remove from the refrigerator and turn out onto a cutting 

board. Remove from the parchment and cut into squares before serving. 

PER SERVING (ONE TWENTIETH OF RECIPE): 298 calories; 2.9 g protein; 17.8 g total fat; 


Cakes and Tarts

Basic Chocolate Cake 


This is chocolate cake that everyone in the family will enjoy—I know this from 

experience! People following a lactose-free diet should choose lactose-free milk and 

yogurt. If you have a party coming up, you can make festive cupcakes using this recipe. 

Line a 12-cup muffin pan with muffin liners, fill each three-quarters full, and bake for 15 

to 20 minutes, then top with whipped cream or your favorite frosting. 

1 cup plus 2 tablespoons (170 g) fine rice flour 



⅔ cup (70 g) cocoa powder 




2 eggs 

1½ cups (330 g) sugar 


¾ cup (200 g) vanilla yogurt (gluten-free if following a gluten-free diet) 

⅔ cup (170 ml) low-fat milk, lactose-free milk, or suitable plant-based milk 


Whipped cream 

1. Preheat the oven to 350°F (170°C) and grease a 9-inch (23 cm) springform 

pan. 

2. Sift the rice flour, cornstarch, potato flour, cocoa powder, baking powder, 

baking soda, and xanthan gum three times into a large bowl (or mix with a 

whisk so they are well combined). 

3. Whisk the eggs and sugar until thick and foamy. Add the melted butter, 

yogurt, and milk, and stir until well combined. Pour the mixture into the sifted 

flours and beat with an electric mixer for 2 to 3 minutes.

4. Pour the batter into the pan and bake for 45 to 55 minutes, until firm to the 

touch (a toothpick inserted into the center should come out clean). Cover with 

foil halfway through baking to prevent overbrowning. Remove from the oven 

and allow the cake to cool in the pan for 5 minutes before transferring to a 

wire rack to cool completely. 

5. Dust with confectioners’ sugar and serve with a dollop of whipped cream. 

PER SERVING (ONE TWELFTH OF RECIPE, NOT INCLUDING CONFECTIONERS’ 

SUGAR OR WHIPPED CREAM): 287 calories; 4.3 g protein; 5.7 g total fat; 3.3 g saturated 

fat; 54.9 g carbohydrates; 2.3 g fiber; 503 mg sodium

Mocha Mud Cake 


The secret of this delicious chocolate cake is the subtle coffee flavor in the 

background. If you love a stronger coffee hit, use the very strongest coffee you can, to 

enhance the impact of this feature ingredient. There are no leaveners in this recipe—it 

is a low, nonrising cake, the way a good mud cake should be! Rich and dense, a small 

serving is all you need. 

3 tablespoons strong coffee 

7 ounces (200 g) dark chocolate chips (gluten-free if following a gluten-free diet) 

12 tablespoons (180 g) butter, chopped 


⅓ cup (35 g) cocoa powder, plus additional for dusting, optional 

1 cup (220 g) superfine sugar

3 eggs 


¼ cup (45 g) potato flour 

¼ cup (40 g) cornstarch 


1. Preheat the oven to 320°F (160°C). Grease and line an 8-inch (20 cm) 

round cake pan. 

2. Place the coffee, chocolate chips, butter, vanilla, and cocoa powder in a 

medium glass bowl. Set over a saucepan of simmering water (make sure the 

bottom of the bowl does not touch the water) and stir until the chocolate has 

melted and is well combined. 

3. Place the sugar and eggs in a large bowl, and beat with an electric mixer on 

high for 3 to 5 minutes, until light, fluffy, and doubled in volume. With a 

spoon, gradually fold in the chocolate mixture, stirring gently to combine. 

4. Sift the rice flour, potato flour, cornstarch, and xanthan gum three times 

into a large bowl (or mix with a whisk to ensure they are well combined). 

Gradually fold into the chocolate mixture. 

5. Pour the batter into the pan and bake for 50 to 60 minutes, until a toothpick 

inserted into the center comes out clean. Remove from the oven and allow to 

cool in the pan for 15 minutes before transferring to a wire rack to cool 

completely. Dust with extra cocoa powder, if desired, and serve. 

PER SERVING (ONE FOURTEENTH OF RECIPE): 289 calories; 2.9 g protein; 15.9 g total 

fat; 9.8 g saturated fat; 34.1 g carbohydrates; 1.1 g fiber; 109 mg sodium

Vanilla Cake 


It is preferable to use fine rice flour for baking, as regular rice flour can give a grainy 

mouthfeel. Fine rice flour is available from Asian grocers and many larger 

supermarkets. For people with lactose intolerance, use lactose-free yogurt and milk. 







2 eggs 

1 cup (220 g) sugar

3½ teaspoons vanilla extract 


¾ cup (200 g) vanilla yogurt (gluten-free if following a gluten-free diet) 

⅔ cup (170 ml) low-fat milk, lactose-free milk, or suitable plant-based milk 


1. Preheat the oven to 350°F (170°C) and grease a 9-inch (23 cm) springform 

pan. 

2. Sift the rice flour, cornstarch, potato flour, baking powder, baking soda, 

and xanthan gum three times into a large bowl (or mix with a whisk to ensure 

they are well combined). 

3. Whisk together the eggs, sugar, and vanilla until thick and foamy. Add the 

melted butter, yogurt, and milk, and stir until well combined. Pour into the 

sifted flours and beat with an electric mixer for 2 to 3 minutes. 

4. Pour the batter into the pan and bake for 30 to 35 minutes, until firm to 

touch (a toothpick inserted into the center should come out clean). Remove 

from the oven and allow the cake to cool in the pan for 5 minutes before 

transferring to a wire rack to cool completely. Dust with confectioners’ sugar 

and serve. 

PER SERVING (ONE TWELFTH OF RECIPE, NOT INCLUDING CONFECTIONERS’ 

SUGAR): 218 calories; 3g protein; 4.7 g total fat; 2.7 g saturated fat; 41.6 g carbohydrates; 0.6 

g fiber; 513 mg sodium

Carrot and Pecan Cake 

SERVES 12 

This moist, flavorful cake needs no adornment and is perfect for an afternoon or afterdinner 

snack. Tapioca flour can be purchased at Asian grocers and in the Asian section 

of larger supermarkets. You could add chopped crystallized ginger, a small handful of 

dried cranberries, or 2 tablespoons of pumpkin pie spice as variations on this great 

basic recipe. 



½ cup (65 g) tapioca flour 



2 teaspoons baking powder (gluten-free if following a gluten-free diet)


1 cup (220 g) brown sugar 

¾ cup (90 g) chopped pecans 

2 small carrots, peeled and grated 

½ cup (125 ml) vegetable oil 



1. Preheat the oven to 350°F (170°C). Grease an 8 x 4-inch (20 x 9 cm) loaf 

pan and line with parchment paper. 

2. Sift the rice flour, cornstarch, tapioca flour, cinnamon, baking soda, baking 

powder, and xanthan gum three times into a medium bowl (or mix with a 

whisk to ensure they are well combined). Stir in the brown sugar and chopped 

pecans. Add the grated carrots, oil, eggs, and milk, and mix well with a 

wooden spoon. 

3. Spoon the batter into the pan and smooth the surface. Bake for about 1 

hour, or until golden brown (a toothpick inserted into the center should come 

out clean). Cover with foil halfway through baking to prevent overbrowning. 

Remove from the oven and allow to cool in the pan for 10 minutes before 

transferring to a wire rack to cool completely. 



Lemon Friands (Mini Almond Cakes) 

MAKES 12 

These miniature almond cakes are a delight on their own or simply dusted with 

confectioners’ sugar. If you want to dress them up, the lemon glaze makes a delicious 

addition. 


2 cups (320 g) confectioners’ sugar, plus additional for dusting 


3 tablespoons rice flour 

1¼ cups (140 g) ground almonds 

Finely grated zest of 1 lemon 

5 egg whites, lightly whisked 

2 tablespoons lemon juice


LEMON GLAZE 

Juice of 1 lemon 

1 teaspoon finely grated lemon zest 

⅓ cup (75 g) superfine sugar 


½ teaspoon cornstarch 

1. Preheat the oven to 350°F (180°C). Lightly grease a 12-cup muffin pan, or 

12 friand pans or petite loaf pans. Melt the butter in a small saucepan over 

low heat. Cook for 3 to 4 minutes, until you start to see flecks of brown 

appear. Remove from the heat. 

2. Sift the confectioners’ sugar, cornstarch, and rice flour three times into a 

bowl (or mix with a whisk to ensure they are well combined). Stir in the 

ground almonds and lemon zest. Add the egg whites, lemon juice, vanilla, and 

melted butter, and mix well. 

3. Spoon the mixture into the cups to two-thirds full. Bake for 12 to 15 

minutes, until light golden and firm to touch. Remove from the oven and 

allow to cool in the pan for 5 minutes before transferring to a wire rack to 

cool completely. 

4. Meanwhile, to make the glaze, place the lemon juice and zest, sugar, butter, 

and cornstarch with 2 tablespoons hot water in a small heavy-bottomed 

saucepan over low heat and cook, stirring constantly, for 10 minutes, or until 

thickened. Remove from the heat and cool to room temperature. 

5. Drizzle the lemon glaze over the cakes and dust with confectioners’ sugar. 



Moist Banana Cake 

SERVES 12 

This fragrant cake is delicious served warm. For an extra treat, spread it with a little 

butter, which will melt beautifully into the moist cake. 







2 teaspoons pumpkin pie spice 

1 teaspoon ground cinnamon



2 eggs 

2 ripe bananas, mashed 

1 cup (220 g) brown sugar 

Butter, optional 

1. Preheat the oven to 350°F (170°C) and grease an 8 x 4-inch (20 x 9 cm) 

loaf pan. 

2. Sift the rice flour, cornstarch, potato flour, baking soda, baking powder, 

xanthan gum, and spices three times into a large bowl (or mix with a whisk to 

ensure they are well combined). 

3. Mix together the oil, yogurt, and eggs in a medium bowl. Stir in the 

bananas and brown sugar. Add to the dry ingredients and beat with an electric 

mixer for 2 to 3 minutes. 

4. Pour the batter into the pan and bake for 45 to 55 minutes, until golden 

brown (a toothpick inserted into the center should come out clean). Cover 

with foil halfway through baking to prevent overbrowning. Remove from the 

oven and allow to cool in the pan for 5 minutes before transferring to a wire 

rack to cool completely. Serve as is or spread with butter. 



Sweet Almond Cake 

SERVES 12 

This is a lovely moist cake with a delicate sweetness. You may serve it with fresh 

strawberries or blueberries, and it also tastes wickedly good with whipped cream. If you 

can find chestnut flour, it’s a handy replacement for those allergic to nuts, as chestnuts 

are not actually nuts at all! 






6 eggs, separated 

1 cup (220 g) superfine sugar


½ cup (125 ml) canola oil 


1 cup (145 g) almond flour, preferably blanched, or chestnut flour 



1. Preheat the oven to 350°F (180°C). Grease a 9-inch (24-cm) springform 

pan and dust with cornstarch. 

2. Sift the rice flour, cornstarch, baking powder, baking soda, and xanthan 

gum three times into a bowl (or mix with a whisk to ensure they are well 

combined). 

3. Place the egg yolks and ½ cup (110 g) of the sugar in a medium bowl and 

beat with an electric mixer for 5 to 6 minutes, until thick, creamy, and 

doubled in volume. With a spoon, gently beat in the yogurt, oil, and vanilla. 

Fold in the sifted flours and almond flour. 

4. Beat the egg whites in a clean bowl for 5 minutes, or until soft peaks form. 

Add the remaining ½ cup (110 g) of sugar and beat until stiff peaks form. 

Gently fold half of the egg whites into the almond mixture, then fold in the 

remaining egg whites. 

5. Pour the batter into the pan. Bake for 1 hour 20 minutes, or until golden 

brown (a toothpick inserted into the center should come out clean). Cover 

with foil halfway through baking to prevent overbrowning. Remove from the 

oven and allow to cool in the pan for 10 minutes before transferring to a wire 

rack to cool completely. Dust with confectioners’ sugar and serve with 

whipped cream, if desired. 

PER SERVING (NOT INCLUDING CONFECTIONERS’ SUGAR OR WHIPPED CREAM): 

317 calories; 6.7 g protein; 18.8 g total fat; 1.9 g saturated fat; 31.3 g carbohydrates; 1.1 g 

fiber; 503 mg sodium

New York Cheesecake 

SERVES 16 

It is hard to resist going back for seconds (and thirds) of this classic dessert. It’s 

gorgeous on its own but can also be dressed up with whipped cream and fresh 

raspberries. If you are lactose intolerant, only try a few bites. 


7 tablespoons unsalted butter, melted 

Three 8-ounce packages (750 g) cream cheese, at room temperature 

1 cup (220 g) superfine sugar 


2 teaspoons finely grated lemon zest 


4 eggs

1¼ cups (300 ml) light whipping cream 

¾ cup (100 g) fresh raspberries 


1. Grease a 9-inch (22 cm) springform pan and line with parchment paper. 

Crush the cookies in a food processor and add the melted butter. Pulse to 

combine. Press onto the bottom and sides of the pan. Cover with plastic wrap 

and refrigerate for 1 hour. 


3. Beat the cream cheese, sugar, vanilla, lemon zest, and cornstarch with an 

electric mixer until well combined. Add the eggs, one at a time, beating well 

between additions. Pour in the cream and mix until just combined. 

4. Pour the cream cheese mixture over the cookie base. Bake for 1¼ to 1½ 

hours, until just set in the center (it should be firm when gently shaken). Turn 

the oven off and leave the cheesecake to cool in the oven with the door ajar 

for about 2 hours. Place in the refrigerator to cool completely. Decorate with 

the raspberries and dust with confectioners’ sugar before serving. 

PER SERVING (INCLUDING RASPBERRIES): 392 calories; 6.7 g protein; 31.2 g total fat; 


Baked Caramel Cheesecake 

SERVES 14 

You may wish to use the Simple Sweet Cookies to make the crust for this cheesecake; 

otherwise, look for plain, gluten-free cookies in supermarkets and health-food stores. If 

you are lactose intolerant, only try a few bites. 


110 g unsalted butter, melted 

Two 8-ounce packages (500 g) cream cheese, at room temperature 

⅔ cup (150 g) superfine sugar 


3 eggs 

1 egg yolk 

9 ounces (250 g) chewy caramels (gluten-free if following a gluten-free diet)

Confectioners’ sugar, optional 

1. Place the cookies in a food processor and pulse to make crumbs. Add the 

melted butter and pulse until well combined. Press the mixture into the 

bottom of the prepared pan, cover with plastic wrap, and refrigerate for 30 

minutes. 

2. Preheat the oven to 300°F (150°C) and grease an 8-inch (20 cm) 

springform pan. 

3. Beat the cream cheese, sugar, and vanilla with an electric mixer until well 

combined. Add the eggs, one at a time, beating between additions, then add 

the egg yolk. Add the caramel pieces and stir well. Pour the mixture into the 

pan over the cookie crust and bake for 1 hour, or until just firm to touch. 

4. Turn the oven off and leave the cheesecake in the oven with the oven door 

ajar for 4 hours, or until completely cool. (This prevents the cheesecake from 

cracking.) When cool, cover with plastic wrap and refrigerate for at least 2 

hours before serving. Dust with confectioners’ sugar, if desired. 

PER SERVING (NOT INCLUDING CONFECTIONERS’ SUGAR): 368 calories; 5.5 g protein; 

25.3 g total fat; 15.7 g saturated fat; 31.1 g carbohydrates; 0.1 g fiber; 219 mg sodium

Polenta Cake with Lime and Strawberry Syrup 

SERVES 12 

The cornmeal and ground almonds give a pleasing grainy texture to this delectable 

cake. The lime and strawberry combination may seem a little unusual, but you’ll love its 

delicious freshness. The cake may be served warm or at room temperature. 

5 egg yolks 

2 large eggs 



Grated zest of 2 limes 

1 cup (120 g) ground almonds 


½ cup (65 g) coarse cornmeal



LIME AND STRAWBERRY SYRUP 

Grated zest and juice of 1 lime 


8 ounces (200 g) strawberries, hulled and thickly sliced (about 11/3 cups) 

1. Preheat the oven to 320°F (160°C). Grease an 8-inch (20 cm) springform 

pan and line with parchment paper. 

2. Beat the egg yolks, eggs, and sugar with an electric mixer until thick and 

pale. With a spoon, stir in the vanilla and lime zest. Combine the ground 

almonds, flour, cornmeal, and baking powder in a small bowl. Fold into the 

egg mixture. Add the melted butter and stir to combine. 

3. Pour the mixture into the cake pan and bake for 45 to 55 minutes, until a 

toothpick inserted into the center comes out clean. Cover with foil halfway 

through baking to prevent overbrowning. Remove from the oven and allow to 

cool in the pan for 10 minutes before transferring to a wire rack to cool 

completely. 

4. To make the syrup, place the lime zest and juice, sugar, and ½ cup (125 

ml) water in a medium saucepan, and stir over medium heat until the sugar 

has dissolved. Bring to a boil, then reduce the heat to low and add the 

strawberries. Simmer gently for 10 to 15 minutes, until the syrup has 

thickened and the strawberries have softened. 

5. Cut the cake into slices and serve with a generous spoonful of the lime and 

strawberry syrup. 



Citrus Tart 


You will love the fresh flavors of this citrus tart. The trick to making the pastry is to add 

the water one tablespoon at a time—stop as soon as the desired consistency is 

achieved. Depending on the temperature in your kitchen, you may not need all the water 

specified. The amount of soy flour used in this recipe is minimal, so it will suit most 

people following the low-FODMAP diet. Assess your individual tolerance. 

PASTRY 





3 tablespoons superfine sugar

11 tablespoons (160 g) unsalted butter, chopped 

⅓ to ½ cup (80 to 120 ml) ice water 

FILLING 

⅔ cup (150 g) superfine sugar 

Juice from one lemon and one large ripe orange, ⅔ cup (150 ml) total 

2 tablespoons lemon zest 

1 tablespoon orange zest 

5 ounces (150 g) mascarpone 

3 eggs 



1. Preheat the oven to 350°F (170°C). Grease a 9-inch (23 cm)fluted tart dish 

with a removable bottom. To make the pastry, sift the rice flour, cornstarch, 

soy flour, and xanthan gum three times into a bowl (or mix with a whisk to 

ensure they are well combined). Transfer to a food processor. Add the sugar 

and butter and pulse until the mixture resembles fine crumbs. With the motor 

running, add the ice water, 1 tablespoon at a time, to form a soft dough. You 

may not need all the water. Turn out onto a cutting board dusted with 

cornstarch and knead until smooth. Cover with plastic wrap and refrigerate 


2. Bring the dough to room temperature. Place between two sheets of 

parchment paper and roll out to ¼ inch (3 to 5 mm) thickness. Ease the pastry 

into the tart dish and trim the edges. Line the pastry with parchment paper, fill 

with baking beads or rice, and bake for 10 to 15 minutes, until lightly golden. 

Remove the parchment paper and beads (or rice). 

3. Beat the sugar, lemon and orange juice, lemon and orange zest, and 

mascarpone in a small bowl. Add the eggs, one at a time, beating well 

between additions. Pour into the tart shell and bake for 1 hour, or until set and 

a toothpick inserted into the center comes out clean. Cool to room 

temperature and dust with confectioners’ sugar. Serve with whipped cream, if 

desired.

PER SERVING (ONE TWELFTH OF RECIPE): 318 calories; 3.9 g protein; 18.7 g total fat; 


Puddings, Custards, and Ice Cream

Dairy-Free Baked Rhubarb Custards 

MAKES 6 

This recipe suits those following the low-FODMAP diet, and is also dairy-free. The 

unique flavor of rhubarb tastes great in this delicious dessert, but 1 cup of stewed 

berries would also work well. 

5 rhubarb stalks, well washed and cut into 1-inch (2 cm) lengths 


2 cups (500 ml) rice milk (gluten-free if following a gluten-free diet), or other milk if 

necessary 

2 teaspoons vanilla bean paste, or the seeds of 1 vanilla bean or 2 teaspoon vanilla 

extract 

6 egg yolks 

Confectioners’ sugar

1. Preheat the oven to 350°F (180°C), and grease six 8-ounce (250 ml) 

ramekins. 

2. Bring a large saucepan of water to a boil. Add the rhubarb and half of the 

superfine sugar, and cook over medium-high heat for 7 to 8 minutes, until the 

rhubarb has softened. Drain and discard the liquid. Spoon the rhubarb evenly 

into the ramekins. Place the ramekins in a large baking dish. 

3. Combine the rice milk and vanilla in a small saucepan, and bring to a boil. 

Reduce the heat and simmer for 5 to 10 minutes, stirring regularly. 

4. Whisk together the egg yolks and remaining superfine sugar in a heatproof 

bowl. Slowly pour in the warm milk, whisking constantly. Strain through a 

fine sieve into a clean saucepan. Cook over medium-low heat for 5 minutes, 

or until the custard simmers and starts to thicken. 

5. Pour the custard over the rhubarb in the ramekins. Pour enough boiling 

water into the baking dish to come halfway up the sides of the ramekins. Bake 

on the lowest shelf of the oven for 30 to 35 minutes, until just firm. Remove 

the ramekins from the baking dish and set aside to cool for 5 minutes. Dust 

with confectioners’ sugar and serve immediately. 



Panna Cotta with Rosewater Cinnamon Syrup 

MAKES 4 

If you have ever tasted Turkish Delight, then you know the flavor of rosewater. Here, it is 

combined with cinnamon to make this light, creamy dessert something really special. If 

you are lactose intolerant, limit yourself to a half serving only. 

1⅔ cups (420 ml) light cream 

½ cup (125 ml) low-fat milk, lactose-free milk, or suitable plant-based milk if necessary 


2 teaspoons vanilla bean paste, or the seeds of 1 vanilla bean, or 2 teaspoons vanilla 

extract 

2¼ teaspoons unflavored gelatin powder 

ROSEWATER CINNAMON SYRUP 

⅓ cup (75 g) superfine sugar

Two 1-inch (3 cm) pieces cinnamon stick 

1½ teaspoons rose water 

1. Grease four 4-ounce (125 ml) dariole molds or tall ramekins. 

2. Place the cream, milk, sugar, and vanilla bean paste in a small saucepan 

over low heat, and cook, stirring regularly, for 20 minutes, or until the mixture 

has thickened enough to coat the back of a spoon (do not allow it to boil). 

Remove from the heat. 

3. Add 1 tablespoon of cold water to a small heatproof bowl and sprinkle the 

gelatin onto it while whisking with a fork. Set it aside for 5 minutes, or until it 

has begun to gel. Set the bowl in a larger bowl of boiling water and stir 

constantly until the gelatin has dissolved. Whisk into the custard. Pour the 

custard into a medium bowl. 

4. Fill a large bowl with ice cubes. Set the custard on top of the ice-filled 

bowl and whisk every few minutes for about 10 minutes, or until thickened 

enough to coat the back of a wooden spoon. Pour into the molds and 

refrigerate for 2 to 3 hours. 

5. Meanwhile, to make the syrup, combine the sugar, cinnamon, and ⅓ cup 

(80 ml) water in a small saucepan over low heat, and cook, stirring regularly, 

until the sugar has dissolved. Increase the heat to medium-high and bring to a 

boil. Reduce the heat and simmer gently for 5 to 7 minutes, until the liquid 

has reduced by half. Remove the pan from the heat, stir in the rosewater 

essence, and allow to cool to room temperature. 

6. To serve, dip each mold in hot water for a few seconds, then turn out the 

custards onto plates. Drizzle the syrup over the top. 

PER SERVING: 547 calories; 5.2 g protein; 38 g total fat; 24.4 g saturated fat; 50 g 


Crêpes Suzette 

MAKES 8 

This is the low-FODMAP version of what is probably the most famous crêpe dish ever. 

Traditionally, brandy is poured over the crêpes, then lit so the dessert is flaming when 

served, but I left this step out. The amount of soy flour used in the recipe is minimal, so 

it will suit most people following the low-FODMAP diet. Assess your individual 

tolerance—if necessary, replace the soy flour with tapioca flour. 

¾ cup (130 g) rice flour 


⅓ cup (30 g) soy flour 

¾ teaspoon baking soda 


2 cups (500 ml) low-fat milk, lactose-free milk, or suitable plant-based milk

2 tablespoons superfine sugar 

1 tablespoon grated orange zest 


Cooking spray 

SUZETTE SAUCE 

1 cup (250 ml) orange juice 

Grated zest of 2 oranges 

Grated zest of 1 small lemon 

1 teaspoon superfine sugar, or more to taste 

¼ cup (60 ml) Grand Marnier or Cointreau, or an additional ¼ cup (60 ml) orange juice 


Orange segments 

Confectioners’ sugar, optional 


large bowl (or mix with a whisk so they are well combined). Make a well in 

the middle. Add the eggs, milk, sugar, and zest, and mix to form a smooth 

batter. Stir in the melted butter. Cover with plastic wrap and set aside for 20 

minutes. 

2. Heat a 7-inch (18 cm) nonstick skillet over medium heat and spray with 

cooking spray. Pour 2 to 3 tablespoons of batter into the pan and tilt to coat 

the entire surface. Cook until bubbles start to appear, then turn and cook the 

other side. Transfer to a plate and cover with foil to keep warm. Repeat with 

the remaining batter to make 8 crêpes in all, adding more cooking spray each 

time. 

3. To make the sauce, combine the orange juice and zest, lemon zest, sugar, 

and liqueur in a small bowl. Melt the butter in the pan over low heat. Slowly 

add the juice mixture and heat gently. 

4. Place one crêpe in the pan with the sauce and warm through. Fold it in half, 

and then in half again to make a wedge. Tilt the pan so the sauce flows away 

from the crêpe, then remove the crêpe and set aside on a warm plate. Cover

with foil. Repeat with the remaining crêpes. When ready to serve, drizzle the 

crepes with any remaining sauce. Serve with the orange segments, dusted 

with confectioners’ sugar if desired. 



Caramel Banana Tapioca Puddings 

MAKES 6 

Cooked tapioca is the base for these soft, creamy puddings. People with lactose 

intolerance should use lactose-free milk. 

4 cups (1 liter) low-fat milk, lactose-free milk, or suitable plant-based milk 


¼ cup (60 g) plus ⅓ cup (75 g) brown sugar 

⅓ cup (65 g) pearl tapioca or sago 

2 ripe bananas, mashed with a fork 

1. Place the milk, vanilla, and ¼ cup (60 g) of the brown sugar in a medium 

saucepan, and bring to a boil over medium-high heat, stirring well. Reduce 

the heat to low and stir in the pearl tapioca. Simmer gently, stirring regularly, 

for 30 to 35 minutes, until the tapioca is soft and resembles translucent jelly-

like balls. Set aside to cool for 5 to 10 minutes. 

2. In a large bowl, mix the mashed banana with half of the remaining brown 

sugar. Stir in the cooked tapioca. Pour the mixture evenly into six 4-ounce 

(125 ml) ramekins. Sprinkle the tops with the rest of the brown sugar and 

refrigerate for 3 to 4 hours, until set. 



Banana Sundaes with Orange Rum Sauce 

MAKES 4 

This simple dessert makes a delicious conclusion to any meal. The rum can be replaced 

with Grand Marnier or Cointreau, or left out entirely. Use lactose-free or plant-based ice 

cream if you prefer it or are lactose-intolerant. 

2 teaspoons unsalted butter 


1 teaspoon cornstarch 

Juice of 2 oranges 

1 tablespoon rum, optional 

4 large firm bananas, cut into large slices on the diagonal 

Vanilla ice cream 

1. Place the butter and brown sugar in a medium skillet over medium-high 

heat, and cook until the butter is golden brown. 

2. Mix the cornstarch with about 1 tablespoon of orange juice to form a paste. 

Stir in the rum, if using, and the remaining orange juice. Pour into the pan, stir 

well, and bring to a gentle simmer for 2 to 3 minutes. 

3. Add the bananas to the pan and fry on both sides until golden brown. 

Divide the bananas and sauce among four bowls and serve with ice cream. 

PER SERVING (INCLUDING 1 SCOOP OF VANILLA ICE CREAM): 189 calories; 2.7 g 


Rhubarb and Raspberry Crumble 

SERVES 6 

A summer favorite, this crumble belongs in any collection of low-FODMAP recipes. 

Rhubarb is low in FODMAPs and the perfect complement to raspberries, or blueberries 

if you prefer. 

1 bunch (500 g) rhubarb stalks, cut into 1-inch (3 cm) pieces 

½ cup (110 g) granulated sugar 

3 cups (350 g) fresh or frozen raspberries 

3 tablespoons confectioners’ sugar 

¾ cup (130 g) rice flour 


2 tablespoons unsweetened shredded coconut 

4 tablespoons (60 g) butter, at room temperature, cubed 

1. Preheat the oven to 350°F (180°C). Grease an 8-inch (20 cm) square 

baking pan. 

2. Place the rhubarb and ½ cup (100 g) of the granulated sugar in a medium 

saucepan and cover with water. Cook over medium-high heat until the 

rhubarb is just tender. Drain. 

3. Combine the cooked rhubarb, raspberries, and confectioners’ sugar in a 

medium bowl. Stir until well combined. Spoon into the prepared baking pan. 

4. In a small bowl, combine the rice flour, brown sugar, and coconut. Cut in 

the butter until the mixture resembles fine bread crumbs. Sprinkle evenly over 

the rhubarb/raspberry mix. 

5. Bake for 30 minutes, or until the crumb topping is golden brown. 



Gooey Chocolate Puddings 

MAKES 8 

If you don’t have ceramic ramekins, you can use a large Texas muffin pan for these 

decadent puddings. For a final flourish, serve them with fresh strawberries and 

whipped cream. 

7 ounces (200 g) dark chocolate 

10 tablespoons (150 g) unsalted butter, chopped 

4 eggs, at room temperature 

4 egg yolks, at room temperature 


¼ cup (40 g) fine rice flour 

CHOCOLATE SAUCE

3½ ounces (100 g) dark chocolate 

½ cup (125 ml) light whipping cream 

1½ tablespoons confectioners’ sugar 

1. Preheat the oven to 350°F (180°C). Grease eight 4-ounce (175 ml) 

ramekins. 

2. Place the chocolate and butter in a small saucepan and stir over low heat 

for 5 minutes, or until smooth and completely melted. Allow to cool for 5 

minutes. Beat the eggs, egg yolks, and brown sugar with an electric mixer for 

5 to 10 minutes, until doubled in volume. With a spoon, fold in the cooled 

chocolate. Sprinkle the rice flour over the mixture and gently fold in. 

3. Spoon the batter into the ramekins. Place on a baking sheet and bake for 7 

to 10 minutes, until just firm to touch. 

4. Meanwhile, to make the sauce, place the chocolate and cream in a small 

saucepan over medium-low heat. Stir until the chocolate has melted and the 

sauce is smooth and well combined. Stir in the confectioners’ sugar. 

5. Turn out the puddings onto individual plates, or serve in the ramekins. 

Drizzle with the chocolate sauce and serve warm. 



Cinnamon Chili Chocolate Brûlées 

MAKES 6 

Here’s an interesting combination: rich creamy chocolate pots with a surprise chili kick. 

If you prefer a gentler nudge of chili, reduce the quantity to just a pinch. If you have 

access to couverture chocolate (a gourmet variety with more cocoa butter than other 

kinds), use that in this recipe. Otherwise, choose any high-quality dark chocolate. Note 

that you need to start preparing this dish the day before serving. Limit yourself to a half 

serving if you are lactose intolerant. 

2½ cups (600 ml) light whipping cream 

4 ounces (125 g) dark chocolate 


¼ teaspoon chili powder 

6 egg yolks


1. Preheat the oven to 300°F (150°C). Place six 4-ounce (125 ml) ramekins in 

a baking dish. 

2. Place the cream, chocolate, cinnamon, and chili powder in a medium 

saucepan, and stir over medium heat until smooth and the chocolate has 

melted. Remove from the heat and cool to room temperature. 

3. Beat the egg yolks and ⅓ cup (75 g) of the sugar with an electric mixer 

until pale and creamy. Add the cooled chocolate mixture and beat until well 

combined. Divide the mixture among the ramekins. Pour enough boiling 

water into the baking dish to come halfway up the sides of the ramekins. Bake 

on the lowest shelf of the oven for 45 to 50 minutes, until firm around the 

edges. Remove the ramekins from the baking dish and let cool to room 

temperature (about one hour). Cover with plastic wrap and refrigerate for 8 

hours or overnight to set. 

4. Sprinkle the remaining sugar over the brûlées and broil until the sugar 

bubbles and caramelizes, about 3 to 5 minutes. (Alternatively, use a kitchen 

blowtorch to do this.) Set aside for 5 minutes before serving. 



Frozen Cappuccino 

SERVES 6 TO 8 

This ice cream recipe makes enough for six good-size portions, but I often use it to 

make eight smaller servings—there is still enough to ensure everyone gets a satisfying 

share! If you are lactose intolerant, limit yourself to a half-serving. 

4 egg whites 

¾ cup plus 2 tablespoons (200 g) superfine sugar 

2 tablespoons instant coffee 

⅔ cup (170 ml) light whipping cream 

¾ cup (6 ounces/180 g) mascarpone, or the same amount of cream cheese plus 1 

teaspoon vanilla extract 

Cocoa powder, optional 

1. Beat the egg whites and half of the sugar until stiff glossy peaks form.

2. Combine the coffee, remaining sugar, and ⅓ cup (80 ml) water in a small 

saucepan and stir over medium-high heat until the mixture is bubbling and 

syrupy. If you have a sugar thermometer, the syrup should be heated to 250°F 

(120°C). 

3. Slowly pour the coffee syrup into the egg whites and beat until well 

combined. Cover with plastic wrap and refrigerate until completely chilled. 

4. Beat the cream with an electric mixer until firm peaks form. Gently fold in 

the mascarpone with a spoon. Fold in the cold coffee mixture until well 

combined. Pour into six or eight dessert bowls, glasses, or small coffee cups, 

and freeze for 4 hours. Take out of the freezer 5 minutes before serving. Dust 

with cocoa powder, if desired. 



Meat based weight loss diets

Day 2 

Breakfast 

Coconut juice 

1 or 2 whole-grain waffles with unsweetened peanut or almond 

butter and sprinkled with fresh seasonal berries 


Lunch 

Tabbouleh salad with green onion, figs, grated carrot, and 

chopped red bell pepper tossed in Apple Cider Vinaigrette* 

and topped with chopped almonds and flaxseeds or sesame 

seeds 

Dinner 

Pork Tenderloin with Apple-Onion Compote* 

Roasted Vegetables* (potatoes and parsnips) 

Blanched cauliflower florets tossed in extra-virgin olive oil and 

apple cider vinegar 

Day 3 

Breakfast 

Eggs fried over easy in butter 

1 or 2 slices whole-grain toast with unsweetened apple butter 

A few raw almonds and hazelnuts 


Lunch 

Salmon (preferably wild) topped with Walnut-Basil Butter* and 

a scattering of capers 

Steamed peas and carrots 

Crunchy Coleslaw* with sliced pecans

Dinner 

Lamb Stew* 

Green salad with chunks of carrots, lightly cooked diced potatoes, 

and lightly steamed green beans tossed in Coconut Oil 

Dressing* and sprinkled with flaxseeds and sesame seeds 

A few mixed nuts 

Day 4 

Breakfast 

Whole-grain cereal with chunks of papaya, banana, and mango; 

raw almond slivers; and unsweetened coconut 


Lunch 

Green salad with cooked diced beets, lightly cooked diced potatoes, 

and chopped orange or red bell peppers tossed in Apple 

Cider Vinaigrette* and topped with mint, toasted walnuts, 


Raw sugar snap peas 

Dinner 


Steamed whole artichoke with melted butter for dipping 

Lightly steamed green beans 

Sliced tomato, avocado, and fresh mushrooms on a bed of lettuce 

drizzled with Coconut Oil Dressing* 

Day 5 

Breakfast 

Oatmeal topped with butter, sliced dried figs, chopped hazelnuts, 

walnuts, and flaxseeds or sesame seeds with almond milk 

or plain low-fat yogurt 


Lunch 

Lamb burger topped with raw yellow onion on a bed of baby 

spinach salad with sliced avocado, mango, and chopped 

pecans drizzled with Coconut Oil Dressing* 

Dinner 

Grilled New York steak 

Lightly steamed green beans topped with slivered almonds 

Roasted Vegetables* (potatoes and orange bell peppers) 

Blanched broccoli and cauliflower florets tossed in extra-virgin 

olive oil and apple cider vinegar 

Day 6 

Breakfast 

Poached egg 

1 slice whole-grain toast with butter 

Small portion of blanched, chopped asparagus and grated carrot 

sprinkled with coconut oil and lemon juice and topped with 

green onion and parsley 


Lunch 

Vegetable Beef Soup* 

Green salad with sliced tomato and cucumber topped with walnuts 

and almonds and tossed in Coconut Oil Dressing* 

Dinner 

Grilled Lamb Chops with Purée of Rutabaga and Tart Apple* 

(substitute whole milk for cream) 

Brown rice with butter 

Steamed baby spinach sprinkled with extra-virgin olive oil 

Celery and carrot sticks

Day 7 

Breakfast 

Fresh fruit salad with banana, figs, and pineapple topped with 

sliced almonds, hazelnuts, and flaxseeds or sesame seeds and a 

dollop of plain low-fat yogurt 



Lunch 

Lamb and Black Bean Chili with Adobo* 

Green salad with grated raw carrot, zucchini, and sliced orange 

or red bell pepper tossed in Coconut Oil Dressing* 

Dinner 

Thick-cut, lean pork chop, grilled or broiled, with Mango 


recipe) 

Mashed potatoes with butter topped with chopped green onion 

Steamed carrots sprinkled with coconut oil 

Blanched broccoli and cauliflower florets tossed in Coconut Oil 

Dressing* 

Menu Plan 2 

Day 1 

Breakfast 

Whole-grain cereal with butter and chunks of papaya, banana, 

mango, raw almonds, flaxseeds or sesame seeds, unsweetened 

coconut, and plain low-fat yogurt or soy milk 


Lunch 

Green salad with cooked diced beets and a little brown rice 

tossed in Coconut Oil Dressing* and topped with chopped 

mint and a handful of almonds 


Dinner 

Sautéed or roasted duck breast 



Salad of sliced tomato, avocado, and raw mushrooms on a bed 

of lettuce drizzled with Apple Cider Vinaigrette* 

Carrot sticks 

Day 2 

Breakfast 

Oatmeal with butter, fresh seasonal fruit, plain low-fat yogurt, 

and a sprinkling of raw walnuts, almonds, and flaxseeds or 

sesame seeds 


Lunch 

Lamb burger topped with raw green onion on a bed of green 

salad with sliced avocado, mango, and chopped almonds 

drizzled with Balsamic Vinaigrette* 

Grated Potatoes (see index for recipe) 

Dinner 

Grilled New York steak 

Steamed green beans topped with grated raw carrot and slivered 

almonds and drizzled with coconut oil 

Roasted Vegetables* (potatoes and carrots) 

Sliced fresh cucumber

Day 3 

Breakfast 

Fruit salad with figs, pineapple, and fresh seasonal berries 

topped with almonds, walnuts, and flaxseeds or sesame seeds 

and a dollop of plain low-fat yogurt 



Lunch 

Brown rice or tabbouleh salad with cherry tomatoes, grated 

carrot, sliced zucchini, green bell pepper, and avocado tossed 

in Balsamic Vinaigrette* 

Dinner 

Thick-cut, lean pork chop, grilled or broiled, with Mango 


recipe) 

Mashed potatoes with butter topped with chopped green 

onion 

Blanched broccoli and cauliflower florets tossed in coconut oil 

and apple cider vinegar 

Day 4 

Breakfast 



sprinkled with coconut oil, lemon juice, green onion, and 

parsley 

1 or 2 slices whole-grain toast 

Grated Potatoes with butter

Lunch 


1 slice whole-grain bread with butter 

Green salad with cherry tomatoes and carrot strips tossed in 


Dinner 


Green salad with sliced tomato, blanched broccoli and 

cauliflower florets, and walnuts tossed in Coconut Oil 

Dressing* 

A few almonds and sunflower seeds 

Day 5 

Breakfast 

Coconut juice 


butter sprinkled with fresh berries 


Lunch 

Romaine lettuce salad with green onion, figs, grated carrot, 

sliced red bell pepper, and chopped almonds tossed in 

Balsamic Vinaigrette* and sprinkled with sunflower seeds 


Dinner 


Roasted Vegetables* (potatoes, carrots, and parsnips) 

Fresh raw zucchini slices drizzled with coconut oil or extravirgin 

olive oil and apple cider vinegar and sprinkled with 

flaxseeds or sesame seeds

Day 6 

Breakfast 

Coconut juice 

Whole-grain flour tortilla filled with eggs scrambled in coconut 

oil topped with grated carrot and chopped green onion 


Lunch 


Celery and carrot sticks 

A handful of sunflower seeds 

Dinner 

Beef Curry with Minted Cucumber Yogurt Sauce* (substitute 

plain low-fat yogurt for whole-milk yogurt) 


Sliced tomato and avocado drizzled with Coconut Oil Dressing* 

Carrot sticks 

Day 7 

Breakfast 

Soft-boiled eggs 

1 slice whole-grain toast with butter and unsweetened apple 

butter 

A few almonds 

Grated Potatoes with butter 

Lunch 



Steamed peas and carrots sprinkled with coconut oil 

Crunchy Coleslaw* with sliced pecans

Dinner 

Lamb Stew* 

Green salad with lightly cooked diced potatoes, snow peas, 

carrot strips, and cherry tomatoes tossed in Coconut Oil 

Dressing* 

Menu Plan 3 

Day 1 

Breakfast 



A few almonds 


Lunch 




Crunchy Coleslaw* with sliced pecans and sprinkled with 

flaxseeds and sesame seeds 

Dinner 

Lamb Stew* 

1 or 2 slices whole-grain bread with butter 

Bibb or romaine lettuce salad with sliced tomato, avocado, and 

snow peas tossed in coconut oil and apple cider vinegar 

Day 2 

Breakfast 

Whole-grain cereal with chunks of papaya, banana, mango, raw 

almonds, unsweetened coconut, and almond milk 


Lunch 

Whole-wheat pita filled with sliced avocado, tomato, green 

onion, cucumber, and crabmeat 


Dinner 

Grilled or roasted chicken breast or thighs 


Steamed green beans, sliced tomato, avocado, and fresh 

mushrooms on a bed of lettuce drizzled with Coconut Oil 

Dressing* 

Carrot sticks 

Day 3 

Breakfast 

Oatmeal topped with butter, sliced dried figs, and a sprinkling 

of chopped hazelnuts or walnuts with almond milk or plain 

low-fat yogurt 


Lunch 

Lamb or beef burger mixed with capers, garlic, and raw red 

onion and then grilled 

Romaine lettuce salad with sliced avocado, mango, and chopped 

pecans drizzled with Coconut Oil Dressing* 

Dinner 


Lightly steamed broccoli with slivered almonds 

Roasted Vegetables* (potatoes and red bell peppers) 

Raw snow peas and carrot strips

Day 4 

Breakfast 

Coconut juice 




Lunch 




Dinner 


plain low-fat yogurt for whole-milk yogurt) with sliced 

almonds and hazelnuts 



Day 5 

Breakfast 

Omelet with chopped raw or blanched asparagus and grated 

carrot, cooked in coconut oil and topped with chopped green 

onion and parsley 


Lunch 


Green salad with cherry tomatoes, sliced orange bell pepper, red 

onion, and almonds tossed in Apple Cider Vinaigrette*

Dinner 

Grilled or broiled lamb chops 

Roasted Vegetables* (yams or sweet potatoes and eggplant) 

Crunchy Coleslaw* with sliced pecans and sprinkled with 


Carrot sticks and sliced cucumbers 

Day 6 

Breakfast 

Fruit salad with banana, figs, and pineapple topped with 

almonds, hazelnuts, a dollop of plain low-fat yogurt and 

sprinkled with flaxseeds or sesame seeds 

1 or 2 slices whole-grain toast with butter 


Lunch 

Tabbouleh salad with grated carrot, sliced zucchini, chopped 

sweet onion, green bell pepper, and peas drizzled with 

coconut oil and apple cider vinegar 

Dinner 

Venison or beef steak with Mango Cilantro Salsa* (see Salmon 

Filet with Mango Cilantro Salsa* recipe) 

Mashed sweet potatoes with butter and chopped chives 

Lightly steamed asparagus 


Day 7 

Breakfast 

Coconut juice 


butter topped with sliced apple 


148 Eat Right to Lose Weight and Regain Health 

Lunch 

Shrimp salad with sliced green onion, lightly cooked diced 

potatoes, red bell peppers, figs, and grated carrot tossed in 

Apple Cider Vinaigrette* or Coconut Oil Dressing* and 

sprinkled with chopped almonds and sunflower seeds 

Dinner 

Chicken Stroganoff* (substitute plain low-fat yogurt for sour 

cream) 

Apple-Onion Compote* (see Pork Tenderloin with Apple- 

Onion Compote* recipe) 

Boiled whole potato rolled in butter 

Raw snow peas and carrot sticks 

Menu Plan 4 

Day 1 

Breakfast 

Whole-grain cereal with butter, almond milk, papaya chunks, 

dried chopped figs, sliced pecans, hazelnuts, and unsweetened 

coconut 


Lunch 

Watercress salad with lightly cooked diced potatoes and cooked 

diced beets tossed in Coconut Oil Dressing* and topped with 

chopped mint and toasted walnuts 

Raw sugar snap peas and carrot strips 

Dinner 

Grilled or roasted chicken or duck breast 

Salad of cooked rutabaga chunks, sliced sweet onion, avocado, 

tomato, artichoke hearts, and fresh mushrooms on a bed of 

lettuce drizzled with Apple Cider Vinaigrette*

Day 2 

Breakfast 

Coconut juice 




Lunch 

Sweet Potato and Green Bean Salad* on a bed of chopped 

romaine lettuce 

Dinner 


plain low-fat yogurt for whole-milk yogurt), sprinkled with 

walnuts and almonds 


Carrot sticks 

Day 3 

Breakfast 

Poached eggs 



sprinkled with coconut oil and lemon juice and topped with 



Lunch 


Crunchy Coleslaw* with sliced pecans sprinkled with flaxseeds 


1 slice whole-grain bread with butter

Dinner 


(substitute sweet potato for rutabaga) 

Lightly steamed spinach sprinkled with coconut oil 


Day 4 

Breakfast 

Oatmeal sprinkled with cinnamon and topped with butter, 

diced apple, raw almonds, and almond milk 


Lunch 

Mexican-style lamb burger seasoned with cilantro, ground 

cumin, garlic, and mild chili powder and topped with raw 

sweet onion and green bell pepper on a mixed lettuce 

salad with sliced avocado and mango, drizzled with 

Coconut Oil Dressing* and sprinkled with flaxseeds or 

sesame seeds 

Dinner 

Grilled Steak 

Steamed snow peas topped with chopped hazelnuts and butter 


Sliced cucumbers 

Day 5 

Breakfast 

Fruit salad with papaya, figs, and pineapple topped with 

almonds, hazelnuts, and a dollop of plain low-fat yogurt 

Grated Potatoes with butter

Lunch 


Steamed or boiled potatoes rolled in butter 

Green salad with grated carrot, sliced zucchini, and red bell 

pepper tossed in Coconut Oil Dressing* 

Dinner 

Grilled or broiled thick-cut, lean pork loin chop with Mango 


recipe) 

Mashed potatoes with butter topped with chopped green onion 

Grated raw carrots and raw zucchini tossed in Apple Cider 

Vinaigrette* 

Day 6 

Breakfast 

Coconut juice 


butter topped with sliced pear 


Lunch 

Shrimp salad with sliced red onion, figs, grated carrot, and 

chopped red bell pepper tossed in Apple Cider Vinaigrette* 

and topped with sliced almonds 

Dinner 


Roasted Vegetables* (potatoes, zucchini, and red and yellow bell 

peppers) 

Baby spinach salad with carrot strips, snow peas, and sliced 

tomato tossed in Coconut Oil Dressing*

Day 7 

Breakfast 

Eggs scrambled in coconut oil with sliced raw mushrooms 

1 or 2 slices whole-grain toast with butter and fruit-sweetened 

jam 

A few almonds and hazelnuts 


Lunch 

Salmon (preferably wild) topped with Walnut-Basil Butter* 

(substitute hazelnuts for walnuts) and a scattering of capers 


Green salad with cherry tomatoes and sliced cucumber tossed in 

Balsamic Vinaigrette* and sprinkled with flaxseeds or sesame 

seeds 

Dinner 

Lamb Stew* 

Arugula salad with grated carrot and sliced celery tossed in 

extra-virgin olive oil or coconut oil and a squeeze of lemon 

juice

Mediterranean Meal Plans: 

MAINTENANCE MEAL PLANS 

Choose the fruits you like, the grains you like, the recipes you like, the 

beverages you like. While eating at least three meals a day is important 

for your metabolism and to deter hunger attacks, how you divide up what you 

have for lunch and dinner is not important. Each day totals about 2,100 

calories.

Making Healthy Choices 

Here is a list of healthier, lower-calorie substitutes for some less-healthy 

favorites: 

FOOD ITEM 

White bread 

White rice 

Butter 

Eggs 

Whole milk 

Sour cream 

Jelly 

Cake with 

frosting 

Apple pie 

Ice cream 

High-fat 

cookies 

High-calorie 

food additives 

such as creambased 

sauces, 

cheese, and 

ketchup 

Sugar 

Red meat 

High-calorie 

candy such as 

candy bars 

HEALTHIER CHOICE 

Whole-grain bread 

Brown rice 

Olive oil, olive oil spray 

Egg whites, Egg Beaters 

Skim milk 

Puréed cottage cheese, low-fat sour cream, yogurt 

Fresh fruit, all-fruit jelly 

Angel food cake with fresh fruit 

Baked apple with fruit juice and cinnamon 

Sorbet, frozen fruit, low-cal soft serve 

Ginger snaps, vanilla wafers, Fat-Free Fig Newtons, graham 

crackers; watch out for hydrogenated (trans) fats, including in 

reduced-fat cookies 

Condiments to add flavor with few calories: mustard, 

horseradish, lemon or lime juice, salsa, vinegar, all-fruit jelly, 

herbs; sprinkle a small amount of grated cheese instead of using 

cheese slices 

Sugar substitute 

Lean cuts of red meat, or substitute chicken or fish 

Licorice, jelly beans, hard candy, sugarless candy or mints, 

sugarless gum

Potato chips Air-popped popcorn, nuts, baked chips, pretzels (preferably 

and other snack whole-wheat), Sun Chips, Zany Corn, Soy Crisps, whole-wheat 

foods high in pita chips, brown rice cakes, and other healthier versions of 

saturated or chips; check the labels for ingredients (especially fats) and 

trans fats calories, and portion it into a bowl so you don’t mindlessly 

overeat 

Mashed 

potatoes with 

butter 

Puréed cooked cauliflower with olive oil, a little half-and-half, 

salt, and pepper (even your kids won’t know the difference) 

Additionally, you can often make an unhealthy choice healthier. Here are 

some examples: 

Remove skin from chicken, especially if the chicken has been fried. 

Cut fat off red meat or poultry, preferably before cooking. 

Press a napkin over a hamburger or pizza puddled with oil to sop up some 

of the grease. 

Pour skim milk over your cereal instead of higher-fat dairy. 

Dilute juice with sparkling water. 

Go for diet soda instead of the sugar-loaded variety; if you think you don’t 

like the flavor of diet soda, try all the different kinds you can find. 

Ask a waiter for olive oil to dip your bread in if you only see butter on the 

table. 

If you’re used to eating bagels or toast with butter, jelly, and/or cream 

cheese, eat the whole-grain kind and top it with all-fruit jelly, low-fat cream 

cheese, or a small amount of another kind of melted low-fat cheese (and 

skip the butter altogether). 

If you’re at a buffet, pile on the most nutritive, low-cal choices, and just 

take small bites of higher-calorie dishes. 

Get a grilled chicken sandwich instead of a fried chicken sandwich. 

Peel the cheese off a cheeseburger (or better yet, order a veggie burger 

instead). 

If anything comes in a lower-calorie version, go for that.

THE TWO-WEEK WEIGHT LOSS MEAL PLAN 

ONE BUSY WORKING COUPLE WHO TRIED THE TWO-WEEK WEIGHT LOSS STAGE told me 

that they had fun spending a Saturday afternoon shopping and cooking for their 

week ahead. They then wrapped up the dishes and stored them in the refrigerator 

and freezer so that their meals mainly required nothing but heating. While I 

recommend preparing the meals fresh to maximize flavor, and though the meals 

don’t take much time to prepare, this is one way to cope if you are extremely 

limited for time. Keep in mind that you can mix and match recipes (there’s no 

special order) and that you can eat out or order in as long as you stick to the 

principles of the plan.

Breakfast, Days 1–14 

1 cup of coffee or tea—no dairy or sugar 

1 slice of multigrain or whole-wheat toast—no butter or jelly 

May also have hard-boiled egg whites or egg-white omelete (can use Egg- 

Beaters, a vitamin- and mineral-supplemented commercial egg-white 

mixture), as much as you like. Two suggestions: 

LUNCH AND DINNER 

Day Lunch Dinner 

1 Broiled Chicken 

Swiss Chard with Tomatoes 

Salmon with Orange and Lemon 

Boiled String Beans and Onion 

2 Tomato and Tuna Salad 

Lentil Soup 

Broiled Chicken with Garlic and Lime 

Chickpea Salad 

3 Salmon Tartare 

Watercress, Onion, and Endive 

Salad 

Halibut N.S.E.W 

Sautéed Baby Spinach 

4 Broiled or Grilled Shrimp with 

Thyme 

Sautéed Broccoli 

5 Broiled Chicken with Orange and 

Lime 

Lentil Soup 

6 Sweet and Sour Tuna 

Boiled Escarole 

7 Baked Tilefish 

Minestrone Soup 

8 Tuna with Cannellini Beans 

Broiled Zucchini 

9 Baked Halibut 

Tomato and Onion Salad 

10 Calamari Marinara Fra Diavolo 

Arugula Salad with Onion 

Scrod Filet with Onions and Tomatoes 

Sautéed Cauliflower 

Broiled Swordfish 

Broiled Asparagus 

Broiled Chicken with Balsamic Vinegar 

Baked Eggplant 

Broiled Chicken with Lemon 

Baked Zucchini with Eggplant and 

Tomatoes 

Sweet and Sour Red snapper 

Sautéed Broccoli Rabe 

Chicken Cacciatore 

Shrimp Cocktail 

Boiled Lobster 

Sautéed Brussels Sprouts

11 Chicken with Garlic and 

Vegetables 

Broiled Portobello Mushrooms 

12 Warm Scallop Salad 

Boiled Zucchini 

13 Baked Chicken with Tomatoes 


14 Scrod with Tomatoes and Capers 

Baked Onions 

Broiled Red Snapper 

Boiled Broccoli Rabe 

Chicken Scarpariello 

Broiled Eggplant 

Striped Bass Oreganato 

Boiled Romaine 

Whiting in Brodo 

Sautéed Swiss Chard 

GROCERY SHOPPING TIPS 

• I suggest stocking up on anything that will last two weeks—spices, 

oils, many vegetables, and nonperishables—at the beginning of the first 

week, getting enough for the entire stage. 

• See my section on stocking your pantry and refrigerator in Chapter 3. 

It will give you guidance on what to keep on hand so you’ll have all of the 

ingredients to whip up many of these recipes. 

• Chicken and fish should be bought as you go, since they must be cooked 

or frozen in the first couple of days—though I strongly recommend eating 

fresh chicken and fish over frozen. Frozen just does not have the wonderful 

flavor and texture that fresh does (this is especially true for fish). 

• To best store fish, remove it from the store wrapping and rinse. Dry it 

well with a paper towel. Then get a new paper towel and wrap the fish in it. 

Over that, wrap it tightly in a clingy plastic wrap such as Saran Wrap. Then 

put it in the fridge. This advice was given to me by a sushi chef, and it 

really helps keep the fish fresh. 

• If you keep citrus refrigerated, it should last for two weeks longer. But try 

to buy it more frequently because the longer you store it, the more flavor it 

loses. 

• Tomatoes last longer unrefrigerated, and taste better that way, too! 

• While at the supermarket, avoid aisles that may tempt you off the plan!

SERVES 4-6 

2 pounds bay scallops

Salt 

Black pepper 


2 cups cremini or white mushrooms, sliced 

1 cup finely chopped and seeded tomatoes 

⅓ cup chopped parsley 

¼cup dark balsamic vinegar 

2 to 3 bunches arugula, thoroughly washed and dried, large stems trimmed, and 

coarsely chopped 

Preheat oven to 500 degrees. Put the scallops in a baking pan. Sprinkle them 

with salt and pepper and drizzle 2 tablespoons of the olive oil over them. Bake 

the scallops until they are opaque and firm to the touch, about 6 to 8 minutes. 

Meanwhile, heat the remaining oil in a large skillet over medium-high heat. Add 

the mushrooms and cook until golden, stirring frequently, about 6 to 8 minutes. 

Add the tomatoes, parsley, and vinegar to the scallops and combine well. Make a 

bed of arugula and spoon the scallops onto the arugula and arrange the 

mushrooms around the scallops. Spoon any pan juices over the plate and serve 

immediately. 

SERVES 4-6 

3 pounds squid, cleaned, body cut into 2-by-3-inch wedges, tentacles separated 

and cut in half Juice of 1 lemon 

1 tablespoon salt 

2 garlic cloves, finely minced 


1 teaspoon black pepper 

1 tablespoon chopped parsley 

Bring 2 quarts of water to a boil and add squid, salt, and half of the lemon juice.

Bring to a boil, then reduce heat and simmer for about 20 minutes or until tender. 

Drain squid well, removing excess water with paper towels. Place squid into a 

serving bowl. While squid are still hot, add garlic, olive oil, pepper, parsley, and 

remaining lemon juice. Mix well. Serve warm. 

SERVES 1-2 

1 teaspoon dry mustard 

1 tablespoon red wine vinegar 

1 garlic clove, finely minced 

1 teaspoon cumin 


One 15-ounce can chickpeas, drained and rinsed 

⅓ cup Kalamata olives, pits removed 

3 tablespoons chopped parsley 

2 tablespoons capers 

2 plum tomatoes, seeds removed, chopped 

In a bowl, mix mustard, vinegar, garlic, cumin, and oil. Add chickpeas, olives, 

parsley, capers, and tomatoes. Mix well. 

SERVES 1-2 

One to two 6-ounce cans tuna packed in oil 

1 large beefsteak tomato, cut into 1-inch wedges 

½ medium onion, sliced 

½–1 teaspoon salt 


2 tablespoons olive oil

1–2 tablespoons red wine vinegar 

Drain tuna and mix gently with tomato, onion, salt, pepper, oil, and vinegar. 

SERVES 1-2 

1 to 2 large beefsteak tomatoes, cut into wedges 

1 medium onion, sliced 




¼teaspoon oregano 

1 gherkin cucumber, peeled and sliced 

Mix all ingredients in bowl and serve. 

In the Maintenance Stage you can add feta cheese and Kalamata olives to make a 

Greek salad. 

Salads taste better cold. Keep salad in the refrigerator until ready to serve. 

SERVES 1-2 

1 bunch watercress, thoroughly washed and dried, trimmed 

½ medium onion, sliced 

1 endive, sliced 


1 to 2 tablespoons white balsamic vinegar 

1 teaspoon salt


Place watercress in bowl and add onion and endive. Cover with plastic wrap and 

place in refrigerator for ½ hour. Add oil, vinegar, salt, and pepper. Mix and serve 

cold. 

SERVES 4-6 

½ medium onion, thinly sliced 

5 tablespoons sherry vinegar 

1 pound green beans, trimmed and cut into 1-inch pieces 


One 15-ounce can cannellini beans, drained and rinsed 



Soak onion for 10 minutes in 3 tablespoons of vinegar. Bring 2 quarts of water to 

a boil. Add string beans and salt. Boil for 4 minutes, until crisp-tender. 

Immediately place beans in ice water to stop them from cooking. Drain well and 

dry beans with a paper towel. Drain vinegar-soaked onions and add onions to 

bowl with string beans. Add cannellini beans. In a separate bowl, mix oil, 

remaining vinegar, and pepper. Add oil mixture to the beans and mix gently. 

Serve at room temperature. 

SERVES 1-2 

2 bunches arugula, thoroughly washed and dried, large stems trimmed 

½ onion, sliced 

3 tablespoons olive oil

1 tablespoon white balsamic or red wine vinegar 


½ teaspoon black pepper 

Place arugula and onion in a bowl. Cover with plastic wrap and chill in 

refrigerator until ready to serve. Prior to serving, add oil, vinegar, salt, and 

pepper. Toss well. Serve cold.

A very dear friend of mine, Dr. Valavanur Subramanian, a world-renowned 

cardiac surgeon who popularized minimally invasive open-heart surgery, always

equests this dish from my mother. 

SERVES 4 

One 14-ounce can crushed tomatoes 


½ pound dried lentils 


2 carrots, chopped 

2 celery ribs, chopped 

4 stalks Swiss chard, thoroughly washed, trimmed, and cut into 1-inch strips 



Cook the tomatoes in 1 tablespoon oil for 15 minutes and set aside. Rinse lentils 

under cold running water. Bring 2 quarts of water to a boil in a 6-quart pot, and 

add all ingredients, including pre-cooked tomatoes, except 2 tablespoons oil. 

Bring back to a boil, then lower heat and simmer covered 30 to 40 minutes, 

stirring occasionally, until lentils are tender. Remove from heat and add 

remaining 2 tablespoons oil. 

SERVES 2-4 


¼cup olive oil 


2 carrots, cut into¼-inch cubes 

1 medium onion, chopped 

½ head broccoli, cut into florets 

1 leek, white part only, thoroughly washed, and chopped 

2 celery ribs, cut into 14-inch cubes 

1 cup string beans, trimmed and cut into 1-inch pieces

2 cups frozen peas, defrosted (run water over for 1 minute) 


In a large pot, cook the tomatoes in 1 tablespoon of olive oil for 15 minutes on 

low heat. Add 2 quarts of water and bring to a boil and add salt, 1 tablespoon oil, 

carrots, onion, broccoli, leeks, celery, and string beans. Bring to a boil, then 

reduce heat and simmer for 20 to 25 minutes, adding peas for the last 5 minutes. 

Add remaining oil and pepper to individual bowls. 

In the Maintenance Stage you can add pasta and serve as a complete meal. 

The lycopene in tomatoes is one of the most potent antioxidants that is derived 

from food. Tomatoes, tomato paste, and even ketchup are good sources of 

concentrated lycopene. 

SERVES 8 





One 14-ounce can diced tomatoes 

1 quart chicken broth 

Two 15-ounce cans cannellini beans, drained and rinsed 

4 cups 1-inch cubes dry bread 



14 basil leaves, sliced into strips 

½ cup grated Parmesan cheese 

In a 6- or 8-quart pot, sauté onions and garlic in 2 tablespoons oil for 3 to 4 

minutes. Add crushed and diced tomatoes. Bring to a boil. Add chicken broth. 

Bring to a boil. Add cannellini beans, bread, and salt and pepper. Bring to a boil

again, lower heat, and simmer for 5 minutes. Divide soup among bowls and add 

basil, cheese, and 1 teaspoon of oil per bowl. 

SERVES 4-6 

1 pound dry pinto or red kidney beans (or six 15-ounce cans pinto or red kidney 

beans, drained and rinsed) 


4 sage fresh leaves 

2 whole cloves 

4 to 6 tablespoons olive oil 

1 large onion, halved 

1 celery stalk 


2 bunches kale, washed, stems removed, roughly chopped 

3 medium potatoes, in¼-inch dice 

Salt 

Black pepper 

8 slices Tuscan bread 

If using dry beans, soak the beans overnight in enough water to cover the beans. 

Drain. Place beans in a 6- to 8-quart pot and add enough water to cover. Add 1 

clove garlic, 2 whole sage leaves, and cloves and boil 20 to 30 minutes, until 

tender. Drain beans, reserving cooking water. Purée half the beans in a blender 

and add reserved water to the purée, using only enough water to reach your 

desired consistency. Crush 2 garlic cloves, finely chop 2 sage leaves and half 

onion, and dice celery. Heat oil in skillet and sauté crushed garlic, chopped sage, 

onion, and celery for 2 minutes. Add tomato paste and bring to a boil. Reduce 

heat and cook for 10 minutes. Add tomato mixture to reserved bean purée 

mixture. Add kale and potatoes and cook for 30 minutes. Add rest of beans and 

cook 5 minutes more. Season with salt and pepper. Toast bread slices. Cut 

remaining garlic clove and rub toast slices with cut side of garlic. Place bread at

the bottom of bowls and pour the soup on top of the bread. 

SERVES 4 

⅓ cup olive oil 

4 garlic cloves, sliced 

5 anchovy filets 

1 teaspoon red pepper flakes 

1 pound escarole, washed, trimmed, and chopped about 1 inch long 

1 cup cannellini beans, freshly cooked or canned 


Heat the oil and sauté garlic, anchovies, and red pepper flakes until garlic is 

golden. Add escarole and stir. Add beans, salt, and 3 cups water. Bring to a boil, 

then reduce heat and simmer 15 minutes, until escarole is tender. 

SERVES 2-4 

½ cup olive oil 

1 medium white onion, chopped 

1 pound winter squash, cut into 1-inch cubes 

Salt 

4 tablespoons grated Parmesan cheese 

2 tablespoons minced parsley 

2 to 4 slices Tuscan bread 

1 clove garlic, halved 

Heat oil and sauté onion until soft. Add squash and salt to taste. Cover and cook 

for 10 minutes, stirring occasionally on medium heat. Add enough water to

cover squash and cook for another 30 minutes. Sprinkle with cheese and parsley. 

Toast bread and rub slices with cut side of garlic to make crostini, and serve with 

the soup.

SERVES 4 


1 large onion, thinly sliced 

3 medium eggplants 

6 garlic cloves, halved 

4 ounces Romano cheese, cut into slivers ¼inch thick and 2 inches long (omit to 

reduce calories) 

12 anchovy filets 



One 28-ounce can diced tomatoes 

Preheat oven to 375 degrees. Sauté onion, covered, in 1 tablespoon olive oil until 

translucent, approximately 2 to 3 minutes. Cut eggplants in half vertically and 

place on flat baking pan, skin down. Make 2 slits in cut side of each eggplant 

half, taking care not to cut skin. In each slit, tuck half a garlic clove, 1 piece of 

cheese, and 1 anchovy. Sprinkle stuffed eggplant with salt and pepper and 

drizzle with remaining oil. Top eggplants with onion and tomatoes. Cover pan 

with foil and bake for approximately 1 hour, or until eggplant is soft. 

SERVES 1-2 

2 medium eggplants, sliced lengthwise ⅓ inch thick 





1 tablespoon chopped parsley

1 tablespoon white wine vinegar or white balsamic vinegar 

½ teaspoon oregano 

Preheat broiler. Brush both sides of eggplant slices with 3 tablespoons oil and 

place on baking pan. Broil 4 to 5 minutes on each side 7 inches from heat source, 

watching carefully so it doesn’t burn. Place in serving dish. Combine remaining 

oil, garlic, salt, pepper, parsley, vinegar, and oregano and drizzle on top of 

eggplant. Serve hot. 

SERVES 4 

2 pounds zucchini, cut into thin strips ½ inch by 2½ inches 


1 medium eggplant, cut into thin strips 1 inch by 3 inches 

3 tablespoons olive oil 1 teaspoon salt 



¼cup grated Parmesan cheese 

Preheat oven to 425 degrees. Place zucchini, onion, and eggplant in large baking 

dish. Drizzle with oil and mix well. Add salt and pepper and mix again. Top with 

tomatoes and cheese. Cover with aluminum foil and bake in preheated oven for 

40 minutes, or until zucchini is fork tender. Turn oven setting to broil. Remove 

foil, mix gently, and broil for 3 minutes. 

SERVES 2-4 

1 bunch Swiss chard, thoroughly washed, trimmed, and cut into 1- to 2-inch

pieces 






Boil chard in 2 quarts water with salt for 5 minutes. Drain well, reserving 1 cup 

water, and set aside. Sauté garlic in oil until golden and add drained chard. Sauté 

for 1 to 2 minutes. Add tomatoes and reserved cooking water and cook, covered, 

on medium heat for 10 minutes. Season with pepper. 

SERVES 2-4 

1 large bunch Swiss chard, washed, stems trimmed 





Bring 1 quart of water to a boil. Add chard and cook for 4 minutes. Drain well 

and set aside. In a skillet, sauté garlic in oil until golden. Add chard and sauté for 

3 to 4 minutes. Season with salt and pepper and serve hot. 

SERVES 2-3 

1 pound asparagus, bottoms trimmed 


1 teaspoon black pepper


Preheat broiler. Place asparagus in a single layer in a broiling pan. Sprinkle with 

salt and pepper and drizzle with oil, mixing so that asparagus is well coated. 

Broil for 4 to 5 minutes 7 inches from heat source, watching carefully so as not 

to burn asparagus. Can also be grilled. 

Any leftovers make a great lunch the following day. 

SERVES 4-6 



1½ cups frozen peas 

1 pound asparagus, bottoms trimmed, cut into 1-inch pieces 



4 egg whites 

1 egg 

3 tablespoons grated Parmesan or Romano cheese 

Sauté onion in oil for 1 to 2 minutes, covered. Add peas and asparagus and cook, 

covered, until asparagus is fork tender, approximately 6 to 7 minutes. Add salt 

and red pepper. Mix the egg and cheese together and add to pan, covering the 

peas and asparagus as evenly as possible. Cook over medium heat for 3 to 4 

minutes. When frittata has solidified, place an inverted dish over the pan and 

turn pan and dish upside down in one motion. Slide the frittata back into the pan 

and cook the other side for 2 to 3 minutes uncovered. Transfer to a dish for 

serving.

SERVES 2-4 

4 portobello mushrooms, cleaned 






1 teaspoon chopped parsley 


Preheat broiler. Toss mushrooms with 1 tablespoon oil. Broil mushrooms, stem 

side down, for 4 minutes. Turn and broil for 1 minute more. Slice mushrooms 

into ½-inch slices. Mix remaining oil, garlic, vinegar, salt, pepper, parsley, and 

oregano, and pour on top. 

SERVES 4-6 


3 pounds small white onions, peeled 

½ cup chicken stock or meat stock 

Salt 

Black pepper 

Preheat oven to 350 degrees. Heat the oil in a large skillet over medium-high 

heat and sauté the onions until they are lightly browned on all sides, about 10 to 

15 minutes. Put the onions in a baking dish just large enough to hold them in one 

layer and add the oil from the skillet and the stock. Sprinkle with salt and pepper. 

Bake until the onions are tender, about an hour, turning the onions from time to 

time and adding a few spoonfuls of stock or water only if they are in danger of 

burning. When the onions are done, the only liquid remaining in the dish should 

be the richly flavored oil they cooked in.

SERVES 4 

1 pound string beans, trimmed and cut in half 


1 large onion quartered, or 2 medium onions, halved 



Bring 2 quarts water to a boil and add string beans, salt, and onion. Cover, 

reduce heat, and simmer on medium heat 15 minutes. Drain, reserving ½ cup 

water, and place in a bowl with the reserved water. Drizzle with oil and add 

pepper. Serve hot. 

Restaurants will normally sauté spinach in oil and butter. It tastes just as good 

without the butter. 

SERVES 1-2 


4 garlic cloves, sliced or crushed 

9 ounces baby spinach, thoroughly washed and slightly wet 


In large frying pan, sauté garlic in oil until golden. Add spinach and cover. When 

slightly wilted, add salt. Stir the spinach to coat it well with oil. Cook for 4 to 5 

minutes total.

Leftovers make for a perfect lunch the following day. 

SERVES 4 

½ pound spinach, thoroughly washed, stems trimmed 


4 egg whites 

1 egg yolk 

2 tablespoons grated Parmesan or Romano cheese 




Boil the spinach in 2 quarts of water with salt for 2 to 3 minutes. Drain spinach 

well and put in a large bowl. In a separate bowl, beat egg whites with yolk and 

mix in the cheese. Add half the beaten egg mixture to the spinach. Add red 

pepper. In a nonstick frying pan sauté garlic in oil until golden. Remove garlic 

from pan, add the spinach and egg mixture, and cook over medium heat. Add the 

remainder of the beaten egg mixture to the top of the spinach and let cook, 

covered, until the spinach and egg mixture solidifies, 3 to 4 minutes. Place an 

inverted dish over the frying pan and turn pan and dish upside down in one 

motion. Slide the pie back into the pan and cook the other side for 2 to 3 minutes 

uncovered. Transfer to a dish for serving. 

SERVES 2 

1 bunch broccoli, thoroughly washed and cut into 4 to 6 pieces, stems trimmed 




Bring 2 quarts of water to a boil and add broccoli and salt. Cook for 3 minutes. 

Drain broccoli very well. Heat 3 tablespoons oil in a frying pan and sauté garlic

until light golden, approximately 30 seconds. Add broccoli and sauté 2 minutes, 

stirring to coat broccoli with oil. Place in serving dish and drizzle with remaining 

oil. 

SERVES 1-2 



1 bunch broccoli rabe, washed and trimmed 



Sauté garlic in oil until golden. Add broccoli rabe and red pepper flakes and 

sauté for 1 minute, stirring constantly. Add ¼cup water and salt and cook for 

another 3 minutes. 

SERVES 1-2 

1 bunch of broccoli rabe, thoroughly washed and trimmed 



Bring 1 quart of water to a boil and add broccoli rabe and salt. Bring to a boil 

again and boil for 2 minutes. Drain, reserving ¼cup water. Mix broccoli rabe, 

oil, and reserved water and serve hot. 

SERVES 2-4

1 head cauliflower, thoroughly washed and cut into 3-inch pieces 



4 garlic cloves, chopped roughly 

Bring 2 quarts of water to a boil and add cauliflower and salt. Boil 3 to 4 

minutes, then drain well. In a frying pan sauté garlic in 3 tablespoons oil until 

light golden, about 30 seconds. Add cauliflower and sauté 2 to 3 minutes, 

stirring to coat cauliflower with oil. Before serving, drizzle with an additional 1 

to 2 tablespoons olive oil. 

SERVES 1-2 



½ head cauliflower, cut into florets 

1 large tomato, seeded and diced 

2½ tablespoons red wine vinegar 


In a large nonstick frying pan, over medium heat, sauté the garlic in oil for 30 

seconds. Add the cauliflower, tomato, vinegar, and salt. Cover and cook for 7 

minutes or until cauliflower is tender. 

SERVES 4-6 

2 pounds zucchini, cut into 1-inch by 3-inch slices 

1 tablespoon salt



Bring 2 quarts of water to a boil and add zucchini and salt. Boil for 5 minutes or 

until fork tender. Drain, reserving ¼cup water. Add oil, reserved water, and 

pepper to zucchini. 

This is a fabulous recipe given to my mother by the sister of Dr. Saita (the doctor 

who originated my diet plan) when she stayed in our home while Dr. Saita was 

hospitalized. She had lived with her brother, and because she was elderly and 

wasn’t able to take care of herself while he was away, my family took her in. This 

is typical in Sicilian culture, where neighbors took each other in when needed. In 

fact, there were no nursing homes in my town. Family and friends always took 

care of one another. 

SERVES 4-6 


2 eggs 



1 cup seasoned bread crumbs 

3 medium zucchini, cut into slices ½ inch thick and 4 inches long 

Preheat oven to 375 degrees. Put 4 tablespoons oil in a shallow baking pan. In a 

bowl beat the eggs and add the salt and pepper. In another bowl place the bread 

crumbs. Dredge the zucchini in the egg mixture, then the bread crumbs. Place 

the breaded zucchini into the baking dish so that the pieces are not touching one 

another. Drizzle with remaining oil. Bake for 20 minutes, turn the zucchini, and 

bake for another 15 minutes, until browned and fork tender.

SERVES 4-6 

2 pounds zucchini, cut into pieces ¾ inches thick and 4 inches long 





1 tablespoon white balsamic vinegar 


Preheat broiler. Coat zucchini with 2 tablespoons oil. Place on baking pan and 

sprinkle with salt and pepper. Broil for about 5 minutes on each side. Mix 

remaining oil, garlic, vinegar, and parsley and pour over zucchini. 

SERVES 4-6 

2 pounds brussels sprouts, washed and cut in half 



2 garlic cloves, finely chopped 


Bring 2 quarts of water to a boil. Add brussels sprouts and salt. Cook until fork 

tender, about 7 minutes. Drain. In a frying pan over high heat, sauté garlic, 

brussels sprouts, and pepper in oil for 30 to 40 seconds. 

My mother makes this dish whenever someone in our family has stomach 

problems. You will be surprised at how sweet it tastes. Sicilians think that boiled

green vegetables with their broth will cure all stomach ailments. 

SERVES 4 

2 heads romaine lettuce, thoroughly washed, leaves separated 




Bring 2 quarts of water to a boil. Add lettuce and salt and cook for 3 to 4 

minutes. Drain, reserving ½ cup of water. Mix oil with reserved water and 

pepper and pour over lettuce. 

SERVES 1-2 

1 bunch escarole, thoroughly washed and trimmed 




Bring 1 quart of water to a boil and add escarole and salt. Return to a boil and 

cook for 4 to 5 minutes. Drain escarole, reserving ¼cup water. Put escarole in a 

bowl. Add oil to reserved water and mix with escarole. Sprinkle with pepper. 

SERVES 4 


1 eggplant, peeled and cut into 1-inch cubes 

1 cup chopped fresh tomatoes or canned crushed tomatoes 

1 red bell pepper, coarsely chopped

1 green bell pepper, coarsely chopped 

1 onion, coarsely chopped 


20 imported black olives, pitted and chopped 

¼cup capers 

¼cup chopped parsley 

2 tablespoons chopped fresh marjoram 


In a large nonstick frying pan, over medium-high heat, sauté the eggplant in the 

oil for 2 minutes. Add the tomatoes, peppers, onion, and garlic. Reduce heat and 

simmer for 10 minutes, stirring occasionally. Add the olives, capers, parsley, 

marjoram, and vinegar. Turn the caponata into a large bowl; cover and let sit for 

at least 2 hours in the refrigerator before serving.

MANY PEOPLE AREN’T USED TO COOKING LEGUMES, SUCH AS 

BEANS, PEAS, and lentils. I’m including a short cooking tutorial here to help 

you along, since being unfamiliar with them shouldn’t keep you away from such 

a healthful, filling, delicious part of the Mediterranean Prescription. 

Dry bean basics

Store dry beans in a dry, airtight container at room temperature, and use 

within one year for best results. 

Remove any bits of foreign matter in the beans. 

Rinse before using to clean and to reduce the gas-producing properties of 

beans. 

Refrigerate cooked beans and use within four to five days. 

Freeze extra beans in an airtight container and use within six months. 

Canned beans—great for convenience! 

Store in a cool, dry place, and use within one year for best results. 

Canned beans are already cooked, so they only need to be reheated. 

Drain the beans and rinse to reduce sodium content and to removesome of 

the starchy residue found in the liquid (which helps to reduce problems with 

intestinal gas). 

Soaking legumes 

After sorting and rinsing, use about 3 cups of water for each cup of dried 

beans or whole peas. 

Quick soak: Bring to a rolling boil for 2 minutes, remove from heat, cover, 

and let stand for 1 hour; discard water before cooking. 

Microwave soak: Cover and microwave on high for 10 to 15 minutes, then 

let stand for 1 hour; discard water before cooking. 

Overnight soak: Soak beans overnight and discard water before cooking; 

beans will keep their shape better and have a more uniform texture than 

with quicker soaking methods.

Cooking legumes 

1 pound of dry beans = about 2 cups of dry beans = 5 cups of cooked beans 

2 cups of dry lentils = 3 to 3½ cups cooked lentils 

1 pound canned beans = about 2 cups 

Simmer beans gently, as boiling will cause skins to split. 

Cook beans until just barely tender if they are to be cooked again in a 

recipe. 

A tablespoon of olive oil added to the cooking water will help to reduce 

foaming. 

Salt and acids (e.g., lemon juice or tomatoes) will impair the softening 

process of beans, so add these closer to the end of the cooking time. 

My favorite bean! 

SERVES 4

3 pounds fresh fava beans, shelled, or 2 pounds frozen (in their pods) 

6–8 garlic cloves, crushed 



If using frozen beans, run them under warm water for 30 seconds. Bring 2 quarts 

water to a boil and add beans, garlic, and salt. Cook 20 minutes for fresh beans, 

10 minutes for frozen, until tender. Drain, reserving ⅓ cup water. Place in bowl 

and add reserved water and oil. 

If the skins are still tough, you can bite off the tops of the bean and squeeze out 

the bean from the skin with your front teeth. If the skins are tender, I encourage 

you to eat the whole bean, as they are a great source of fiber. 

SERVES 4-6 

1 pound dry white beans 

1 medium white onion, chopped 

3 garlic cloves, crushed Salt 

4 whole sage leaves 

¾ cup olive oil 


2 carrots, chopped 

1 medium red onion, chopped 

1 sprig rosemary, leaves chopped and stem discarded 


1 bunch Swiss chard, washed, stems trimmed, chopped 1 head cabbage, 

shredded 

Black pepper 

Soak the beans overnight in water, enough to cover beans. Drain beans and place 

in a 6- to 8-quart pot with water to cover beans. Add white onion, garlic, salt,

and sage and boil for 30 minutes, until beans are tender. Drain the beans, 

reserving the cooking water. Purée half the beans in a food processor and add to 

the reserved water. To a hot skillet add ½ cup oil and sauté celery, carrots, red 

onion, and rosemary for 5 minutes. Add tomato paste and 1 tablespoon water. 

Purée this mixture and add to the pureed beans. Add Swiss chard and cabbage 

and cook 30 minutes. Add the reserved whole beans, remainder of oil, and salt 

and pepper and cook for 20 more minutes. 

Chickpea Salad 

Cannellini and Green Bean Salad 

Lentil Soup 


Kale and Bean Soup 

Fava Beans with Pasta 

Pasta Fagioli 

Tuna with Cannellini Beans

SERVES 2-4 

6 garlic cloves, crushed



4 tomatoes canned or fresh, peeled, seeded, and coarsely chopped, with their 

juice 

½ pound spaghetti 

Salt 


¼cup grated Parmesan 

Combine garlic and parsley in a large serving bowl. Heat 2 tablespoons olive oil, 

add tomatoes, and cook 2 to 3 minutes. Pour tomato mixture over garlic and 

parsley and stir. Cook the pasta in salted water and drain, reserving 1 cup water. 

Add reserved water to tomato mixture. Add drained pasta to sauce and mix. Add 

red pepper flakes and remaining oil to pasta and mix. Sprinkle with cheese. 

SERVES 2-4 

4 to 5 beefsteak tomatoes, quartered 



1 teaspoon oregano 

½ cup grated Romano cheese 




Preheat oven to 425 degrees. In a baking dish place tomatoes skin side down. 

Drizzle with 3 tablespoons oil and sprinkle with garlic, oregano, 4 tablespoons 

cheese, and pepper. Cover the dish with foil and bake approximately 20 minutes. 

Turn oven to broil. Remove the foil, press tomatoes with a fork to flatten 

slightly, and broil for 1 to 2 minutes. Cook spaghetti with salt, drain, and toss the

tomato sauce with the pasta and drizzle with remainder of oil (1 tablespoon). 

Sprinkle with reserved cheese. 

SERVES 4-6 




28-ounce can crushed tomatoes 

½ pound baby spinach, thoroughly washed and dried, stems removed 

1 pound spaghetti 


Sauté garlic and red pepper flakes in oil until garlic is golden. Add tomatoes and 

cook, covered, 10 minutes. Add spinach and cook 2 minutes. Cook spaghetti and 

drain. Add the pasta to the sauce and heat for 30 to 45 seconds. Sprinkle with 

cheese. 

SERVES 4-6 




28-ounce can crushed tomatoes 

½ pound arugula, thoroughly washed and drained of all liquid 


¼cup grated Parmesan

Heat oil and sauté garlic and red pepper flakes until garlic is golden. Add 

tomatoes and simmer, covered, 10 minutes. Add drained arugula and cook 2 

minutes. Cook spaghetti, drain, and add to sauce. Heat for 30 to 45 seconds. Add 

cheese and stir. 

SERVES 4-6 

6 tablespoons olive oil 10 garlic cloves, sliced 

2 pints small grape tomatoes, halved 

Salt 

Black pepper 


½ cup Tomato Base 



In a large, nonstick skillet, heat 4 tablespoons oil and sauté garlic for 1 minute. 

Add tomatoes, salt, pepper, and red pepper flakes. Bring to a boil, then reduce 

heat to medium-low and cook, covered, for 5 minutes, stirring occasionally. Add 

Tomato Base and cook for 1 minute more. Cook spaghetti, drain, and add to 

sauce in pan for 30 seconds. Drizzle 2 tablespoons oil over spaghetti and sauce 

before serving. Sprinkle with cheese. 

SERVES 4-6 



1½ pounds medium shrimp, peeled and deveined 

Salt

Black pepper 


¼cup cognac 


¼cup clam juice 


Heat frying pan over high heat and add 4 tablespoons oil. Sauté garlic until 

golden and add shrimp, being careful not to overcrowd pan. Sauté shrimp 1 

minute on each side. Add salt, pepper, and red pepper flakes. Add cognac and 

cook for an additional 15 to 30 seconds. Remove shrimp and set aside. In the 

same pan, heat 2 tablespoons oil and add tomatoes. Bring to a boil, reduce heat, 

and simmer 10 to 15 minutes. Return shrimp to the pan and simmer for 3 

minutes. Add small amounts of clam juice as needed to give a loose consistency. 

Cook and drain spaghetti. Add to shrimp and sauce and heat through, 

approximately 30 seconds. Remove from heat and drizzle with remaining oil. 

My favorite pasta dish. 

SERVES 4-6 





1 pound skinless red snapper filet, cut into ½-inch cubes 



½ cup white wine 

3 plum tomatoes, seeded and chopped 

Boil pasta in water with 3 teaspoons of salt. While the pasta is cooking, in a

large pan heat 3 tablespoons oil and sauté onion and fish for 3 minutes over 

medium heat. Add remaining salt, red pepper flakes, and 1 tablespoon parsley. 

Add wine and cook for 1 minute, stirring gently. Add tomatoes and cook for 3 

minutes. Drain pasta well, then add it to the pan and mix well. Add the 

remaining 4 tablespoons oil and remaining parsley. The best! 

SERVES 2-4 



1 bunch scallions 




Cook pasta. While pasta is cooking, heat 3 tablespoons oil in large skillet and 

sauté scallions, salt, and red pepper flakes over low-medium heat for 4 to 5 

minutes, covered, watching that scallions don’t burn (may add 1 to 2 tablespoons 

water to prevent burning). Drain pasta, reserving 1 cup water. Add pasta and 

reserved water to skillet with scallion mixture and cook 30 to 40 seconds on high 

heat. Remove from heat and add remaining oil. Sprinkle with cheese. 

SERVES 6 



1½ pounds salmon filet, cut into 1-inch cubes, or 2 pounds squid, cleaned, body 

cut into¼-inch circles and tentacles cut into halves Salt 

Black pepper



One 28-ounce can crushed tomatoes, with equal amount of water 

1 pound pasta shells 


In a large pan or pot, heat the olive oil and sauté onion until translucent (may add 

1 tablespoon water to prevent burning). Add salmon or squid and sauté for an 

additional 2 minutes. Add salt, pepper, red pepper flakes, and oregano and stir 

gently. Add the tomatoes and 3 cups water and bring to a boil. Lower heat and 

simmer for 15 to 20 minutes. In another pot, cook pasta, drain well, and pour 

sauce over pasta, drizzling with remaining 2 tablespoons oil. Sprinkle with 

cheese. 

This was served to me by the chef on Giuseppe Cipriani’s yacht off the coast of 

Sardinia. 

SERVES 4-6 

Three 6-ounce cans tuna packed in oil 

1 pound farfalle (bowtie) pasta 







3 plum tomatoes, seeded and chopped 

Drain tuna and discard oil. Boil pasta in water with 3 teaspoons salt. While pasta 

is cooking, in a large pan heat 4 tablespoons oil and sauté onion and tuna for 3 

minutes over medium heat. Add remaining salt, red pepper flakes, and 1

tablespoon parsley. Add wine and cook for 1 minute, stirring gently. Add 

tomatoes and cook for 3 minutes. Drain pasta well, then add it to the pan and 

mix well. Stir in the remaining oil and parsley. 

SERVES 4 



One 10-ounce box frozen peas 


1 pound ditali, or any short pasta 


Heat 4 tablespoons oil over medium-low heat and sauté onion until translucent. 

Add peas and sauté 2 to 3 minutes. Add tomatoes and bring to a boil. Reduce 

heat and simmer, covered, for 20 minutes, stirring occasionally. Cook pasta, 

drain well, and add to tomato mixture. Heat for 30 seconds. Add remaining 2 

tablespoons oil and sprinkle with cheese. 

SERVES 4-6 



One 10-ounce box frozen peas 

8 ounces asparagus, bottoms trimmed, cut into 1-inch pieces 


1 pound ditali, or any short pasta 

¼cup grated Parmesan

Heat 4 tablespoons oil over medium-low heat and sauté onion until translucent, 

being careful not to burn onion. Add peas and asparagus and sauté for 2 to 3 

minutes. Add tomatoes and bring to a boil. Reduce heat and simmer, covered, 20 

to 30 minutes, stirring occasionally. Cook pasta, drain, and add to tomato 

mixture. Heat for 30 seconds. Add remaining oil and sprinkle with cheese. 

SERVES 4 

1 pound shelled fava beans 



1 pound ditalini or small shells 




¼cup grated Parmesan cheese or grated ricotta salata 

Add beans and garlic to 1 quart boiling water with ½ tablespoon salt and cook 

approximately 10 minutes if frozen or 20 minutes if fresh, until fork tender. 

Drain and set aside. Cook pasta with ½tablespoon salt and drain, reserving 1 cup 

water. In a hot skillet, sauté onion and red pepper flakes in 3 tablespoons oil for 

approximately 4 minutes. Add fava beans and cook, covered, for 2 minutes. Add 

drained pasta to beans and reserved pasta water and cook for 1 minute. Add 

remaining 2 tablespoons oil. Sprinkle cheese on each dish. 

SERVES 2-4 


¼pound pancetta or bacon (optional)


1 cup crushed tomatoes 

2 cups cannellini beans, pre-soaked 

¼pound ditali pasta 


Sauté onion and pancetta in olive oil until onion is translucent. Stir in tomatoes 

and 2 cups water. Add beans and cook about 45 minutes, until tender. In a 

separate pot, cook pasta with salt for 2 minutes less time than package specifies. 

Drain pasta and add to bean mixture. Cook for another 2 minutes. For a brothier 

consistency, add ½ cup of the pasta water. 

I made this pizza frequently for the nurses in the open-heart surgery recovery 

room at Lenox Hill Hospital while my father was hospitalized. I usually get my 

dough from pizza restaurants. 

SERVES 6-8 

1½ pints grape or cherry tomatoes, halved and squeezed into bowl 


14 basil leaves 




Dough for 1 pizza, at room temperature for 2 hours 


¾ pound whole-milk mozzarella (preferably within 2 days of purchase), cut into 

½-inch cubes 

Preheat oven to 500 degrees. In a large bowl combine tomatoes, their juice, 

garlic, basil, salt, pepper, and 2½ tablespoons oil. Oil a 12 by 17-inch baking pan 

with remaining oil. Spread dough in pan. Top dough with tomato mixture,

eserving juice, and bake 10 minutes. Remove from oven, top with cheeses, and 

drizzle with 4 to 5 tablespoons reserved tomato juice. Bake another 4 to 5 

minutes, or until bottom is done.

The name of this recipe comes from how my mother described preparing this 

delicious dish to former New York governor Hugh Carey when he asked her how 

she made it. 

SERVES 4-6 


2 Idaho potatoes, thinly sliced (optional) 


1½ teaspoons salt 

2 pounds halibut steak, 1 inch thick 



Place the onion in oil with ½ teaspoon salt over very low heat, and add potatoes 

on top of salted onions. Sauté covered until potatoes are a little tender (about 5 to 

7 minutes). Do not lift the lid, but stir the ingredients by holding the handles and 

moving the pan, as my mother used to say, “north to south and east to west.” Do 

not brown onions. Sprinkle fish with remaining salt and pepper and place on top 

of potatoes. Pour wine around fish, cover, and bring to a boil. Reduce heat and 

simmer for 10 to 12 minutes. Do not lift the lid while fish is cooking, but stir by 

moving the pan “north to south and east to west.” 

This is an easy dish that also works remarkably well with other types of fish, 

such as scrod, tilefish, and salmon. 

SERVES 4-6 

2 pounds halibut, divided into 4 pieces 

4 teaspoons finely chopped ginger 

2 teaspoons chopped garlic

½ cup Marsala wine 

4 tablespoons soy sauce 

Salt 

Black pepper 

1 tablespoon sesame oil 


Preheat oven to 400 degrees. Place halibut in baking pan. Mix ginger, garlic, 

wine, soy sauce, salt and pepper to taste, add sesame oil and pour over fish. 

Cover dish with foil and bake 10 to 13 minutes. Sprinkle with lemon juice. 

This recipe can also be made with red snapper, striped bass, tilefish, black sea 

bass, or other fish. 

SERVES 4-6 

¼cup plus 1 tablespoon olive oil 

4 halibut steaks, 6 to 8 ounces each 


1 tablespoon white wine vinegar 

1 large or 2 small tomatoes, peeled, seeded, and chopped 

2 tablespoons bread crumbs 


Preheat broiler. Grease broiler pan with 1 tablespoon oil and lay fish on pan. 

Make vinaigrette by mixing mustard and vinegar in a small dish and whisking in 

¼cup oil. Brush fish with vinaigrette. Broil fish for approximately 7 minutes, 4 

inches from the heat. Combine remaining vinaigrette with chopped tomatoes and 

spread over cooked fish. Mix bread crumbs and cheese and sprinkle over the 

tomatoes. Return fish to broiler for another minute or until tomatoes are warmed 

through.

This recipe also works well with a variety of other fish—such as snapper, black 

and striped bass, and tilapia—as well as chicken. 

SERVES 4-6 



2 pounds scrod filet Salt 

Black pepper 

1 pint grape tomatoes, cut in half, or 8 ounces diced tomatoes 

1 cup white wine 

Sauté onion in oil for 5 minutes covered over low heat, being careful not to 

brown onions (can add 1 tablespoon water or wine to prevent burning). Season 

scrod with salt and pepper and place over onion. Add tomatoes and wine to pan. 

Raise heat and bring to a boil. Reduce heat, cover, and simmer for 15 to 20 

minutes, depending on thickness of fish. Spoon sauce over the fish. 

SERVES 2-4 

1 pound scrod filet 




One 8-ounce can stewed tomatoes, drained and chopped 

2 tablespoons capers, chopped 

⅓ cup green olives, pitted and chopped 

¼cup white wine


Preheat oven to 400 degrees. Lightly coat both sides of fish with 1 tablespoon 

oil. Place fish in baking dish and season with salt and pepper on both sides. 

Spoon tomatoes over the scrod and top with capers and olives. Drizzle with wine 

and remaining oil. Bake uncovered for 15 to 20 minutes. Squeeze lemon juice 

over fish and serve with lemon wedges along side. 

SERVES 4-6 


1 onion, thinly sliced 

2 pounds tuna steak, ¾ inch thick 



¼cup flour for dredging 

¼cup red wine vinegar 

8 to 14 Kalamata olives, pitted and halved 

1 tablespoon capers, rinsed 

Heat 1 tablespoon olive oil in large pan and sauté onion until transparent. Set 

onion aside. Season tuna with salt and pepper and lightly dredge in flour. Heat 3 

tablespoons oil in pan and sauté tuna for 2 minutes. Turn tuna, add onions, 

vinegar, olives, and capers, and cook for 1 to 2 more minutes. Spoon juice, 

olives, onions, and capers on top of tuna and drizzle 1 tablespoon oil over top to 

serve. 

SERVES 1-2 

Two 6-ounce cans tuna packed in olive oil

½red onion, sliced thin 

5 tablespoons white or red wine vinegar 

One 15.5-ounce can cannellini beans, rinsed and drained 




Drain oil from tuna and discard. Soak onion in 3 tablespoons vinegar for 1 hour. 

In large bowl gently break up tuna. Add cannellini beans, salt, and pepper. Drain 

onions and add to tuna and beans, tossing gently. Add oil and remaining vinegar 

and mix. 

This dish is best as an appetizer. 

SERVES 6 

1 pound fresh tuna, diced into small pieces 

1 egg 

6 tablespoons plain bread crumbs 

3½ ounces grated pecorino cheese 

3 tablespoons minced parsley 

2 to 3 tablespoons raisins, soaked in water until plump and dried 

2½ ounces pine nuts 

Salt 

Black pepper 

Flour for dredging 



One 12-ounce can whole peeled tomatoes, drained and diced 

Put tuna in a bowl and add the egg, bread crumbs, cheese, parsley, raisins, and

pine nuts. Season with salt and pepper. Mix well and shape mixture into balls. 

Dredge the meatballs in flour, shaking off any excess. Sauté the meatballs in 6 

tablespoons oil until cooked through, 1 to 2 minutes. In a saucepan, heat 

remaining oil and sauté garlic until golden. Add tomatoes and cook 10 minutes. 

Add the meatballs and cook another 10 minutes. 

SERVES 4-6 

2 pounds very fresh sushi-quality tuna, cut into¼-inch cubes 

1½ tablespoons Dijon mustard 

3 tablespoons sesame oil 1 teaspoon salt 


3 tablespoons finely chopped ginger 

2 tablespoons finely chopped cilantro 

½ avocado, peeled and cut into ¼-inch cubes 

In a large mixing bowl combine all ingredients and mix gently with your hands. 

Serve cold. 

SERVES 4-6 

Juice of 1 orange Juice of 1 lemon 

1 tablespoon soy sauce 


2 pounds salmon filet 

Salt 

Black pepper

In a large baking dish, combine orange juice, lemon juice, soy sauce, and olive 

oil. Season salmon on both sides with salt and pepper. Add salmon to juice 

mixture and marinate in the refrigerator for 45 minutes per side. Preheat broiler. 

Broil salmon 6 inches from heat source for 10 to 12 minutes. Spoon the cooked 

juice over salmon and serve immediately. 

SERVES 2-4 

1 pound very fresh sushi-grade salmon, cut into ⅓-inch cubes 

½ avocado, peeled and cut into ⅓-inch cubes 



1 tablespoon finely chopped ginger 

1 tablespoon finely chopped cilantro 


In large bowl combine all ingredients and gently mix with your hands. Serve 

cold. 

This recipe is from Michael Vernon, executive chef at Geisha in Manhattan. 

SERVES 4 

1 cup sake 

1 cup mirin 

½ cup shiro (blond) miso paste 

Four 6-ounce salmon filets 


16 medium-size shiitake mushrooms, stems removed 

2 garlic cloves, roughly chopped

1 small knob ginger, roughly chopped 

Salt 

Black pepper 

8 scallions, trimmed to about 8 inches long 

Combine sake and mirin in medium-size pot and boil until reduced by half. Place 

miso in a bowl and slowly whisk in the sake-mirin mixture. Strain and cool 

completely. Brush a thin layer of sauce onto salmon filets. Let salmon marinate 

for at least 4 hours in refrigerator. Heat 2 tablespoons canola oil and sauté 

mushrooms, bottom (white) side up, 1 to 2 minutes until lightly browned. Add 

garlic, ginger, and a little water to cover the bottom of pan and simmer until 

mushrooms are tender. Season with salt and pepper and set aside. Blanch 

scallions in boiling salted water for 20 to 30 seconds, until tender, and plunge 

into ice water. Preheat broiler and broil marinated salmon 3 to 4 minutes, until 

medium rare. Gently heat the mushrooms in a casserole. Warm the sauce in a 

small casserole. Season scallions with salt, brush with a little canola oil, and 

broil. On a large plate, make a line of mushrooms. Lay the salmon on the 

mushrooms and place the scallions on top of the fish. Sauce the fish. 

SERVES 6 


¾ cup olive oil 

1 ½ cups tomato purée 

1 tablespoon tomato paste 

2 tablespoons finely minced ginger Salt 

Black pepper 


Juice of 1 orange 

2 pounds sea scallops

Mince 2 cloves garlic. Heat ¼cup oil and sauté minced garlic for 30 seconds 

over medium heat. Add tomato purée, tomato paste, and ginger. Season with salt 

and pepper. Stir mixture and let simmer for approximately 5 minutes over 

medium to low heat. Add lemon and orange juices and simmer for 7 minutes. 

Strain sauce and set aside. Season scallops with salt and pepper. Crush remaining 

garlic clove. Heat 2 tablespoons oil and sauté crushed garlic until golden, then 

remove garlic. Cook scallops in batches over medium-high heat for 3 minutes 

each side, using remaining oil as needed. Place in large serving dish and drizzle 

with sauce. Serve hot. 

SERVES 4-6 


2 bay leaves 

10 peppercorns 



2 pounds jumbo shrimp (large, under 15), peeled and deveined 

3 tablespoons ketchup 

2 teaspoons horseradish 

½ teaspoon hot pepper sauce 

Bring 3 quarts of water to a boil. Add salt, bay leaves, peppercorns, white wine, 

and lemon juice. When water comes to a boil again, add shrimp. Bring to a boil 

again, then remove shrimp and plunge into ice water. Drain shrimp and place in 

serving bowl. To make cocktail sauce, combine ketchup, horseradish, and hot 

sauce, and serve with the shrimp. 

SERVES 4-6



2 pounds jumbo shrimp, peeled and deveined 


1 teaspoon crushed red pepper 

Salt 

Black pepper 


10 fresh basil leaves, chopped 

Sauté garlic in ¼cup oil until slightly golden. Add shrimp and cook 1 minute 

each side, being careful not to overcrowd pan. Remove shrimp and to same pan 

add tomatoes, red pepper, remaining oil, salt, and pepper. Bring to a boil, reduce 

heat, and simmer 10 minutes, pan partially covered, stirring occasionally. Add 

shrimp, parsley, and basil. Raise heat and cook for 30 to 45 seconds. 

SERVES 2-3 



1 pound jumbo shrimp, unpeeled, deveined, butterflied 

1 tablespoon fresh thyme, chopped 


Crush 10 garlic cloves and combine with oil. Let sit 1 to 2 hours. Strain and 

discard garlic. Spoon enough of this garlic-infused oil over shrimp to coat. 

Finely mince 1 clove garlic. Combine garlic, thyme, and salt and marinate 

shrimp in this mixture for 1 hour in refrigerator. Preheat broiler. Place shrimp cut 

side down on oiled broiler pan, using 2 tablespoons of garlic-infused oil, and 

broil 7 minutes; if grilling, grill with the shell for 3 minutes on each side.

Discard remaining garlic-infused oil—it poses a botulism risk if stored. 

SERVES 4-6 

8 tablespoons plus 1 teaspoon olive oil 

2 pounds jumbo shrimp, peeled, deveined, and butterflied 

Salt 

Black pepper 

1 cup plain bread crumbs 




1 tablespoon dried oregano 

Preheat oven to 400 degrees. Grease a baking dish with 1 teaspoon oil. Season 

shrimp with salt and pepper and place them cut side up in dish. In a separate 

bowl, mix bread crumbs, parsley, garlic, cheese, 6 tablespoons olive oil, and 

oregano. Sprinkle bread crumb mixture over shrimp. Cover dish with foil and 

bake 10 minutes. Turn oven to broil. Remove foil and broil for 1 minute. Drizzle 

remaining oil over shrimp and serve immediately. 

SERVES 1-2 

One 3-pound lobster 



2 teaspoons chopped parsley 


½ teaspoon salt



2 tablespoons bread crumbs 

Preheat oven to 375 degrees. Cut lobster down the middle into halves, holding 

the lobster by its back and starting at the head. Clean out lobster and place on 

baking tray shell down. In a small saucepan combine lemon, mustard, parsley, 

oregano, salt, pepper, and 3 tablespoons oil over low heat for 1 minute. Pour 

sauce over lobster and top with bread crumbs. Drizzle with remaining oil. Bake 

20 to 30 minutes. 

SERVES 1-2 

One 3-pound live lobster 

5 cloves 

1 onion, quartered 


10 black peppercorns 

¼cup dry white wine 

juice of 1 lemon 


In a large pot, bring 6 quarts of water to a boil. Add whole lobster, cloves, onion, 

salt, peppercorns, lemon juice, and wine. Cook for 20 minutes at a low boil. Turn 

off heat and let lobster sit in broth until cool. Remove lobster meat, cut into 

pieces, and drizzle with oil. 

The success of this recipe depends on not turning the fish. Broil on one side only.

SERVES 4-6 

2 pounds swordfish, 1 inch thick 




Juice of 1½ lemons 

1 teaspoon soy sauce 

1 garlic clove, crushed 


Preheat broiler. Brush swordfish with 3 tablespoons oil and season with salt and 

pepper. Broil 7 to 8 minutes 7 inches from heat source; do not turn fish. Mix 

remaining oil, lemon juice, soy sauce, garlic, and oregano. Pour over fish and 

broil 1 minute more. 

SERVES 2-4 

1 pound swordfish, sliced into thin pieces 2 inches by 4 inches 

6 ounces plain bread crumbs 

2 ounces grated Parmesan or Romano cheese 


1 or 2 garlic cloves, finely minced 

Salt 

Black pepper 

½ cup plus 2 tablespoons olive oil 


Preheat oven to 475 degrees. Pound fish very gently between sheets of plastic 

wrap and set aside. In a bowl, combine bread crumbs, cheese, parsley, garlic, and 

salt and pepper to taste. Mix with enough olive oil to maintain shape when

squeezed. Let bread crumb mixture rest 20 minutes to soften bread crumbs and 

blend flavors. Reserve 2 tablespoons oil and pour the rest onto a baking sheet. 

Place 1 teaspoon stuffing on each fish slice. Roll swordfish and place rolls seam 

side down on baking sheet. Drizzle with reserved 2 tablespoons oil. Cover tray 

with foil and bake on lowest rack of oven for 5 minutes. Remove foil, pour wine 

around fish, and bake uncovered 5 minutes until alcohol cooks off. 

SERVES 6 


Six 6-ounce swordfish steaks, 1 inch thick 

Salt 

Black pepper 

3 tablespoons capers, chopped 


Juice of 2 lemons 

Heat 6 tablespoons olive oil in a skillet. Season swordfish with salt and pepper 

on both sides. Cook swordfish in batches, so as not to overcrowd pan, for 

approximately 3 minutes on each side. Remove swordfish from pan and keep 

warm. Add capers and parsley to skillet and remaining 2 tablespoons olive oil. 

Deglaze with lemon juice. Pour over fish and serve. 

SERVES 6 

1½ pounds swordfish, cut into 1-inch cubes 

Salt 

Black pepper 

1 tablespoon chopped rosemary 

Juice and zest of 1 lemon


1 large red onion, cut into chunks 

1½ pints cherry tomatoes (approximately 1 pound) 

In a large bowl, combine swordfish, salt and pepper to taste, rosemary, lemon 

juice, lemon zest, and 4 tablespoons olive oil. Mix well with hands and marinate 

for 15 minutes. Preheat broiler. Oil baking pan with 2 tablespoons olive oil. 

Thread each skewer with alternating onion, tomato, and fish. Place kebabs on 

oiled pan and broil 4 inches from heat source 1 to 2 minutes on each side. Do not 

overcook. 

SERVES 6 

1½ pounds swordfish cut into 6 slices ½ inch thick 

Flour for dredging 


1 onion, diced 

One 15-ounce can whole peeled tomatoes, crushed by hand 

3 tablespoons capers 

4 tablespoons green olives, pitted 

1 stalk celery, diced 

½ cup white vinegar 

Salt 

Black pepper 

Dredge the swordfish in flour and shake off excess. Sauté fish in 4 tablespoons 

olive oil 1 to 2 minutes on each side; set aside and keep warm. In a clean pan, 

heat the remaining oil and sauté onion, tomatoes, capers, olives, and celery for 3 

to 4 minutes. Add vinegar, salt and pepper to taste, 3 tablespoons water, and 

cook for 5 minutes. Pour sauce over swordfish and serve hot.

This recipe will also work well with scrod. 

SERVES 2-3 

1 pound tilefish steak, 1 inch thick 





4 canned plum tomatoes, crushed by hand 


Preheat oven to 450 degrees. Pour 2 tablespoons oil in large baking pan and add 

tilefish. Top fish with salt, pepper, onion, and tomatoes and drizzle with 1 

tablespoon oil. Pour wine around fish. Cover with foil and bake 25 minutes. 

Switch oven to broil, remove foil, and broil 2 to 3 minutes. Place fish on serving 

dish, pour juice over fish, and drizzle with remaining 1 tablespoon oil. 

This is a personal favorite of mine. This versatile recipe can also be used with 

striped sea bass, black sea bass, tilapia, and porgy. 

SERVES 4-6 

2 pounds red snapper filets 

Salt 

Black pepper 

½ cup flour 


1 large onion, chopped 

1 cup chopped celery

One 8-ounce can tomato sauce 

20 green marinated Sicilian olives, pitted and halved 

3 tablespoons capers, rinsed 

¼cup sugar 

¼cup white wine vinegar 

Season fish with salt and pepper and dredge in flour, shaking off excess. Sauté 

fish in 5 tablespoons oil for 3 minutes on each side. Remove fish and set aside; 

discard liquid in pan. Heat remaining 3 tablespoons oil and sauté onion and 

celery for approximately 5 minutes. Add tomato sauce, olives, and capers. In a 

small bowl combine sugar and vinegar and add to skillet (some sugar may 

remain undissolved). Bring to a boil, then reduce heat, cover, and simmer 5 

minutes. Return fish to pan, placing on top of sauce, and cook 5 to 10 minutes on 

low simmer, covered. Spoon sauce on top to serve. 

SERVES 4-6 

One 2-pound red snapper or 2 large filets 



Juice of 1½ lemons 





Preheat broiler. Brush fish with 1 tablespoon olive oil. If using filets, broil for 7 

to 8 minutes with skin side up and then 1 to 2 minutes skin side down. If using a 

whole fish, broil for 10 minutes on each side. For sauce, combine soy sauce, 

remaining oil, lemon juice, salt, pepper, oregano, and garlic. Pour over fish and 

broil 1 more minute.

SERVES 1-2 

2 pounds striped bass filets, 1 to 1½ inches thick 




1 tablespoon oregano 




3 tablespoons Romano cheese, grated 

Preheat oven to 450 degrees. Rub both sides of fish with 3 tablespoons oil. 

Spread garlic evenly on fish. Cover fish completely with tomatoes. Add oregano, 

salt, pepper, and parsley. Add grated cheese to top and drizzle remaining oil on 

top of fish. Bake for 30 to 35 minutes. The house will smell wonderful. 

SERVES 4-6 




6 tablespoons crushed tomatoes or canned cherry tomatoes 

2 pounds sea bass filets (or 1 whole 2-pound fish) 



½ cup white wine

Sauté garlic and parsley in oil for 1 minute. Add tomatoes and cook 3 minutes 

over medium heat, stirring occasionally. Add fish (if using filets, place skin side 

down), salt, pepper, and wine. Bring to a boil, reduce heat, and simmer 10 to 12 

minutes, covered, without turning fish. For whole fish, turn after 7 minutes and 

simmer another 7 minutes. Serve with sauce poured over fish. Bread tastes great 

dunked in the broth. 

SERVES 4 



4 whiting, cleaned, heads removed, and filleted 6 tablespoons olive oil 



Bring 1 quart of water to a boil. Add garlic, parsley, whiting, 3 tablespoons oil, 

salt, and pepper. Boil gently for 15 minutes. Serve the fish in the broth, with the 

remaining oil drizzled on top. 

This recipe works well with many other varieties of fish, including striped sea 

bass, black sea bass, red snapper, and orata. 

SERVES 4 

One 2-pound branzino, cleaned, scaled, fins removed 





Juice of 1 lemon

1 large garlic clove, finely minced 


Preheat broiler. Lightly coat entire fish with 1 tablespoon oil. Broil fish for 6 to 7 

minutes on each side. In a separate bowl mix remaining oil, salt, pepper, soy 

sauce, lemon juice, garlic, and oregano. Pour sauce over the fish and broil for 1 

minute. Spoon juices over fish before serving. 

SERVES 2-4 


¼cup plus 3 tablespoons olive oil 


Salt 

¼cup capers 

1 tablespoon crushed red pepper 

¼cup white wine 

1½ pounds squid, cleaned, cut into ½-inch rings 

5 scallions, thinly sliced 

Black pepper 

Crush 4 garlic cloves and sauté in 3 tablespoons oil until golden. Add tomatoes 

and 1 teaspoon salt. Bring to a boil, then reduce heat and simmer for 20 minutes. 

Set tomato sauce aside. In a sauté pan heat remaining oil over high heat. Thinly 

slice remaining garlic and add to pan with capers and red pepper. Cook for 2 

minutes. Add wine and tomato sauce and bring to a simmer. Add squid, mix 

well, and simmer another 2 minutes, or until squid is completely opaque. Add 

scallions and salt and pepper to taste. Note: You can cook calamari for 2 or 20 

minutes; anything in between and you will get tough calamari.

SERVES 2-4 

1½ pounds squid, cleaned, tentacles cut off and body (tube) intact 




2 anchovies, chopped 


1 cup bread crumbs 



Preheat oven to 400 degrees. Cook tentacles in 1 quart water with lemon juice 10 

to 15 minutes, until tender. Chop tentacles and combine in a bowl with 3 

tablespoons oil, garlic, anchovies, parsley, bread crumbs, salt, and pepper. Stuff 

the bodies with the bread crumb mixture and close the openings with toothpicks. 

Sprinkle any remaining bread crumb mixture over top. Grease a baking dish with 

remaining oil and place squid in baking dish. Bake 30 minutes. 

I frequently have two servings of this for lunch—it’s delicious. 

SERVES 4-6 




3 pounds squid, cleaned, body separated from tentacles and cut into 2- to 3-inch 

wedges, tentacles cut in half 

One 28-ounce can crushed tomatoes


Heat oil and sauté garlic and red pepper flakes until garlic is golden. Add squid 

and sauté, stirring occasionally, for 2 to 3 minutes, with the pan partially 

covered. Add tomatoes and salt and bring to a boil. Reduce heat and simmer for 

20 to 30 minutes, stirring frequently. 

SERVES 3-6 

1 tablespoon olive oil 6 garlic cloves, minced 

1 cup chopped onions 

One 28-ounce can crushed or diced tomatoes 




1 tablespoon chopped fresh oregano 

3 pounds mussels, scrubbed 

In a large pan, heat oil and sauté garlic and onions until onions are translucent. 

Add tomatoes with the juice, wine, lemon juice, parsley, and oregano and cook 3 

to 4 minutes covered. Add mussels and cook approximately 7 to 10 minutes, 

stirring to ensure that all mussels open. Serve hot. 

SERVES 3-6 



3 pounds mussels, scrubbed 

½ cup white wine



Sauté garlic in olive oil for 30 seconds. Add mussels, wine, oregano, and 1 

tablespoon parsley. Cover. As mussels begin to open, stir from the bottom to 

allow bottom shells to open. Cook until all mussels are open—don’t overcook. 

Add remaining parsley and serve in their own juice. 

SERVES 1 


2 garlic cloves, thinly sliced 

1–1 ½ dozen littleneck clams, scrubbed and thoroughly cleaned 

¼cup white wine 


1 lemon, quartered 

In a large pan heat olive oil over medium-high heat. Add garlic and cook until 

golden, about 30 seconds. Add clams and white wine. Cover and cook over high 

heat about 2 minutes, stirring until all clams have opened; do not overcook or 

clams will be rubbery. Sprinkle with parsley. Serve in their own juice with lemon 

wedges.

This delicious recipe is from Cipriani, New York. 

SERVES 6

6 chicken breasts and/or legs, skin removed 

Salt 

Black pepper 

Flour for dredging, plus 1 tablespoon 



2 celery ribs, chopped 1 carrot, chopped 

½ pound white or shiitake mushrooms, chopped 


1 teaspoon chopped fresh thyme 


3 plum tomatoes, diced 

1 cup white wine 

1 cup beef stock 

Season chicken pieces with salt and pepper. Dredge seasoned chicken in flour, 

shaking off excess. Heat 4 tablespoons oil over medium heat and cook chicken 

in batches until golden brown on both sides, about 15 minutes. Remove chicken 

and wipe pan clean with paper towels. Add remaining oil, onion, celery, carrot, 

mushrooms, and garlic to pan. Cook until soft, about 10 minutes. Stir in herbs 

and tomatoes. Turn up heat and add wine. Boil for 3 to 4 minutes. Reduce heat to 

medium and sprinkle 1 tablespoon of flour over vegetables. Stir to combine 

thoroughly and cook 2 to 3 minutes. Add stock and cook, stirring, for another 2 

to 3 minutes. Return chicken to pan and spoon some of the vegetable mixture 

over the chicken. Simmer, partially covered, for 15 minutes, then turn chicken 

and simmer 15 minutes more. 

This recipe is from Cipriani, New York. 

SERVES 4 

4 teaspoons olive oil

1 to 1½ pounds skinless, boneless chicken breast halves 

2 carrots, peeled and cut into thin strips 

1 medium leek, white part only, thoroughly washed and cut into thin strips 

1 red bell pepper, seeded and cut into thin strips 


½ cup canned crushed tomatoes 

Salt 

Black pepper 

Heat oil in a large skillet over medium heat. Sauté chicken 4 to 5 minutes per 

side, until chicken is opaque throughout. Transfer to a platter and keep warm. 

Add carrots to skillet and sauté over medium heat for 1 minute. Add leek, bell 

pepper, and garlic. Sauté another minute. Stir in tomatoes. Simmer 2 minutes or 

until vegetables are tender. Season with salt and pepper. Serve vegetables over 

chicken. 

SERVE 8-10 

4 pounds chicken, cut into 2- to 3-inch pieces 

Salt 

Black pepper 


8 to 12 garlic cloves, finely minced 

8 medium-hot cherry peppers, quartered (or non-spicy bottled cherry peppers in 

vinaigrette) 

⅓ cup red wine vinegar 

⅓ cup white wine 

½ cup chicken stock 

Preheat broiler. Season chicken with salt and pepper. Heat 3 tablespoons of oil 

and sauté chicken until golden brown on all sides, 6 to 7 minutes total. Drain

chicken and place in single layer on baking pan. Wipe skillet, add 1 tablespoon 

oil, and sauté garlic until golden. Add cherry peppers, salt, and pepper, and cook, 

stirring, for 30 seconds. Add vinegar, bring to a boil, and reduce liquid by half. 

Add wine and reduce by half again. Add stock and bring to a boil. Pour stock 

mixture over chicken in baking pan. Place in oven and broil for 5 to 7 minutes, 

stirring occasionally, until liquid thickens slightly and chicken is cooked 

through. 

SERVES 2-4 

1 chicken, about 3 pounds, cut into 14 to 16 pieces 


3 tablespoons grated Romano cheese 





Preheat oven to 400 degrees. In a large baking dish place chicken in a single 

layer. Top with tomatoes, cheese, salt, and pepper. Drizzle with oil. Pour wine 

around chicken. Bake 40 to 45 minutes. Turn oven to broil and broil 3 minutes. 

SERVES 1-3 






1 tablespoon red wine vinegar



½ chicken (with bones), cut into 4 to 6 pieces, skin on 

In large bowl combine salt, pepper, parsley, oil, half the lemon juice, vinegar, 

oregano, and garlic; add chicken, mix, and marinate in the refrigerator for 1 to 2 

hours. Preheat broiler. Remove the chicken and broil 30 minutes on lowest oven 

rack until first side is brown. Turn and broil 20 minutes until brown and cooked 

through. Remove the skin. Squeeze remaining lemon juice over and serve with 

pan juices. 

SERVES 1-3 



2 teaspoons pepper 


½ chicken with the skin, cut into 4 pieces 

Combine garlic, salt, pepper, and lime juice, and rub chicken with the mixture. 

Marinate in refrigerator for 1 to 2 hours. Preheat broiler. Broil (or grill) 30 

minutes, turning chicken as needed, until chicken is no longer pink inside. 

Remove skin before eating. 

SERVES 4-6 

2 pounds chicken breast, skin on 

3 garlic cloves, crushed

Juice of 1 orange 

Juice of 1 lime 



Combine all ingredients and marinate in refrigerator for 30 minutes. Preheat 

broiler. Remove chicken from marinade and broil skin side down 7 to 9 minutes. 

Turn chicken over and broil for 7 minutes more or until done. Remove skin 


SERVES 4-6 

2 pounds skinless, boneless chicken breast 




1 tablespoon dry mustard 



1 cup balsamic vinegar 

2 tablespoons Dijon mustard 

Mix all ingredients in a large bowl, cover, and marinate in refrigerator 8 hours, 

turning chicken occasionally. Preheat broiler. Remove chicken from marinade 

and broil (or grill) about 5 to 7 minutes on each side, basting chicken with 

marinade while cooking.

SERVES 4-6 

1 bay leaf 

1 cup chicken stock 

2 tablespoons fresh oregano 


½ cup freshly squeezed lemon juice 


2 pounds boneless chicken breast with skin 

In bowl, combine all ingredients and marinate in refrigerator for 1 to 2 hours. 

Remove chicken from marinade. Preheat broiler. Broil chicken for 5 to 7 minutes 

on each side. Remove skin before serving.

This is a great, simple dish to make. I often prepare a larger version of this, 6 to 

8 pounds, when I have a lot of guests and little time.

SERVES 4 



1 tablespoon thyme 



2 pounds filet mignon in one piece 

In a small bowl, combine salt, pepper, thyme, garlic, and olive oil. With a small 

knife, make 8 to 10 slits in the meat and rub the spice mixture into the slits and 

over the surface. Let meat sit for 30 minutes to 1 hour in the refrigerator. 

Remove from refrigerator and let sit at room temperature 30 minutes. Preheat 

oven to 475 degrees and roast meat for 20 to 30 minutes, or until the internal 

temperature reaches 120 degrees for rare and 130 to 135 degrees for medium. 

Remove from oven and let meat rest for 5 to 10 minutes before slicing. 

SERVES 2-4 

1 pound veal cutlets, cut 14-inch thick, pounded thin 

Salt 

Black pepper 

½ cup flour for dredging 



¼cup lemon juice 

1 tablespoon butter or trans-fat-free margarine (optional) 


Season veal with salt and pepper and dredge in flour, shaking off the excess. In a 

large skillet, heat 2 tablespoons oil over medium-high heat and cook veal in 

batches (adding more oil as needed), 2 minutes per side, keeping cooked cutlets

warm in a 200-degree oven. Pour off oil and add chicken stock and lemon juice 

to pan. Boil for 1 minute. Remove from heat and blend in butter. Add parsley 

and pour sauce over meat. 

SERVES 2-4 

1½ pounds veal cutlets, cut¼-inch thick, pounded thin 

Salt 

Black pepper 

1 cup flour 



1 tablespoon butter or trans-fat-free margarine (optional) 


⅓ cup tomato sauce , heated 

Season veal with salt and pepper and dredge in flour, shaking off excess. In a 

large skillet, heat 2 tablespoons oil over medium-high heat and cook veal in 

batches (adding oil as needed), 2 minutes per side, keeping cooked cutlets warm 

in a 200-degree oven. Pour off oil. Add chicken stock to skillet and boil 1 

minute. Remove from heat and whisk in butter. Add parsley. Drizzle hot tomato 

sauce and pan juices over the veal. Serve right away. 

SERVES 4-6 

2 pounds boneless veal from the shoulder, cut into 1- to 2-inch pieces 

Salt 

Black pepper 

1 cup flour for dredging





½ cup wine 

2 cups tomato sauce 

Season veal with salt and pepper and dredge in flour, shaking off excess. Heat oil 

over medium heat and brown veal in batches. Return meat to pan and add 

onions, celery, and garlic. Cook, stirring, for 2 minutes. Add wine, bring to a 

boil, and cook 2 minutes more. Reduce heat, add tomato sauce, cover, and 

simmer for 1½ hours, until meat is tender, stirring occasionally and adding warm 

water if sauce thickens too much. 

This dish is normally prepared with butter. I use extravirgin olive oil and accept 

the fact that the sauce will not be as thick, velvety, and rich. The taste is still 

great, and there’s less animal fat. Whenever you flour meat, flour it just before 

you are ready to cook it. Doing it in advance will make the meat soggy. 

SERVES 4-6 

1½ pounds veal cutlets, cut¼-inch thick, pounded thin 

Salt 

Black pepper 

1 cup flour for dredging 


3 cups mushrooms, cleaned, thinly sliced 

½ cup Marsala wine 

1 cup chicken stock 


Season veal with salt and pepper and dredge in flour, shaking off excess. In a

large skillet, heat 2 tablespoons oil over medium heat and cook veal in batches 

(adding oil as needed), about 2 minutes each side, keeping cooked cutlets warm 

in a 200-degree oven. Wipe pan of old oil and add 2 tablespoons fresh oil. Sauté 

mushrooms with salt and pepper for 3 to 4 minutes, until mushrooms begin to 

brown, allowing water from mushrooms to evaporate. Add Marsala and boil 2 

minutes. Add chicken stock and reduce liquid by half. Return veal to skillet and 

spoon juice and mushrooms over the meat. Add parsley and cook until meat is 

heated through, and serve in a warm dish. 

This is an easy dish that will add variety to your menu. Have this with an 

arugula and onion salad, steamed or sautéed broccoli rabe, and a glass of red 

wine. If you don’t have time to make the garlic-rosemary oil, just season lamb 

chops with a little lemon, salt, and pepper, and you’re ready to eat in 10 minutes. 

SERVES 3-4 


2 to 3 sprigs rosemary 


Salt 

Black pepper 

10 rib or loin lamb chops, 1 to 1¼inches thick 

In a small saucepan, heat oil and rosemary for 2 to 3 minutes. Remove from heat 

and add garlic. Let sit for 1 to 2 hours. Preheat broiler. Brush oil mixture on both 

sides of lamb and season with salt and pepper. Broil (or grill) 3 to 5 minutes on 

each side and serve immediately. 

SERVES 6-8 

4 garlic cloves, finely minced



2 tablespoons chopped fresh rosemary 


¼cup Dijon mustard 

One 6–8 pound leg of lamb, bone-in, trimmed of excess fat 

Preheat oven to 350 degrees. In a bowl, combine garlic, salt, pepper, rosemary, 

olive oil, and Dijon mustard. Brush mixture on lamb. Roast lamb 1 hour 15 

minutes for medium (internal temperature 130 degrees). Let the roast rest for 20 

minutes before cutting and serving. 

SERVES 6-8 

4 pounds boneless pork loin 


1 tablespoon coarse salt 

1 tablespoon garlic powder 



1 tablespoon parsley flakes 

Rub pork with olive oil. Combine salt, garlic powder, thyme, pepper, and parsley 

and rub over pork. Let meat sit in refrigerator 2 hours or up to overnight. Preheat 

oven to 350 degrees. Place pork, fat side up, in a shallow roasting pan and cook 

for 1 hour and 15 minutes or until internal temperature reaches 145 degrees. 

Remove pork from the oven, cover loosely with foil, and allow to rest for 20 

minutes. The internal temperature will continue to rise to approximately 150 

degrees. Cut into¼-inch-thick slices.

This recipe is healthiest if you use a lean cut of rib roast. 

SERVES 6-8 

2 heads of garlic (about 30 cloves) 


⅓ cup bottled white horseradish 

½ teaspoon coarse salt 

4- to 6-pound boneless rib roast 

Preheat oven to 350 degrees. Slice off the top of the garlic heads and drizzle with 

oil. Roast garlic until soft, about 30 minutes. Squeeze the roasted cloves into a 

small food processor, adding any olive oil that remains in the pan. Add the 

horseradish and salt and purée. Spread the mixture over the rib roast and 

refrigerate for 3 hours or up to overnight. Roast at 350 degrees for 1½ hours or 

until internal temperature reaches 125 to 130 degrees for medium. Let meat rest 

before serving.

SERVES 6-8

4 heaping tablespoons plus ½ cup sugar 

Peel of 1 orange, all white pith removed, cut into 12 pieces 

½ cup orange juice 


2 pints blueberries 

2 pints strawberries, hulled and quartered 

2 tablespoons Grand Marnier 

Place 4 heaping tablespoons of sugar and 3 tablespoons water in a sauté pan and 

cook over high heat until caramelized. Add the orange peel, orange juice, and 

balsamic vinegar. Cook 1 minute, strain, and discard orange peel. Heat a separate 

large sauté pan over very high heat. Mix berries and ½ cup sugar and add to hot 

pan. Add caramelized sugar mixture and cook 1 to 2 minutes. Add Grand 

Marnier and remove from heat. The sauce can be refrigerated for months. 

SERVES 6 

1 bottle Chianti wine 

2 cups port wine 

3 cinnamon sticks 

Juice and zest of ½ lemon 

1 cup sugar 

6 Bosc pears, peeled 

Bring Chianti, port, cinnamon sticks, lemon juice, lemon zest, and sugar to a boil 

in a saucepan. Add the peeled pears and poach for 20 to 30 minutes. Remove the 

pears and discard the cinnamon sticks and the lemon zest. Reduce liquid by 

cooking for an additional 10 minutes or until it thickens. Pour reduced liquid 

through a strainer. Serve pears with reduced liquid drizzled over top.

SNACKS ARE A GREAT WAY TO CURB HUNGER AND ENCOURAGE 

THE THERMIC effect (burning calories from the digestion of food), as well as 

to satisfy all of your healthy servings from the Mediterranean Prescription 

pyramid. My favorite snacks are nuts; dried fruits like apricots and prunes; 

grapes; orange slices; and—best of all—a combination of a few of the above at a 

time. I snack on these foods several times a day—to me there are no snacks more

filling or delicious. Be sure to count your snacks as a part of your daily allotment 

of foods.

Great Mediterranean Snacks 

Fresh fruit of any kind 

Dried fruit such as raisins, figs, apricots, dates, currants, cherries, and 

blueberries (about 2 tablespoons) 

Fresh vegetables of any kind 

Fresh cut vegetables with any of the following dips: Hummus (which 

comes in many delicious varieties) Low-fat salad dressing 

Low-fat cottage cheese 

Low-fat ricotta cheese 

Eggplant spread 

Bean dip 

Olive oil drizzled over (could also sprinkle grated cheese or red pepper 

flakes 

on top) 

Whole-wheat pita bread with any of the dips above; toast the bread first if 

you like and break it into chips 

A slice of whole-wheat bread, pita bread, or English muffin with a touch of 

olive oil drizzled over it and 1 ounce part-skim mozzarella cheese on top, 

microwaved for about 25 seconds or baked in toaster oven for 1 minute to 

melt cheese; could also add fresh tomato or a tablespoon or two of tomato 

sauce underneath the cheese 

Bruschetta, made with toasted whole-wheat Italian bread topped with 

tomato sauce, chopped vegetables, and/or grated cheese 

Tomatoes mixed with low-fat cottage cheese with a dash of salt and pepper 

Celery sticks with hummus, almond butter, or peanut butter (nonhydrogenated) 

on top 

Salad (but leave off the high-fat cheeses and cream-based salad dressings); 

try sprinkling canned chickpeas or pine nuts over it 

Low-calorie soup, such as any vegetable soup that’s not cream-based 

Roasted beans 

A handful of nuts (about 2 tablespoons) 

A handful of sunflower or pumpkin seeds (about 2 tablespoons) 

Low-calorie yogurt; try mixing it with fruit and/or granola 

Sorbet or sugar-free sorbet 

Pickles 

Water with a lemon wedge (sometimes that’s all it takes to quell your

hunger) 

1 large onion, chopped


One 12-ounce can tomato sauce 

Over very low heat, sauté onion in oil for 30 to 40 minutes, covered, stirring 

occasionally and being careful not to burn onion (you may add 1 tablespoon of 

water to prevent burning). Add tomato sauce and simmer covered for another 30 

minutes, stirring occasionally. This sauce takes a little time to prepare, but it’s 

worth it for the wonderful taste. 







Heat oil over medium-low heat and sauté red pepper flakes, onion, and garlic 

about 4 minutes, covered. Add tomatoes and salt. Bring to a boil, lower heat, and 

simmer partially covered for 20 minutes, stirring occasionally. 

Tastes great over mixed greens or iceberg lettuce hearts (take one head of 

iceberg lettuce and quarter). 

SERVES 4 

3 tablespoons champagne vinegar 



¼teaspoon black pepper

½ teaspoon kosher salt 

Pinch of sugar 

4 ounces crumbled bleu cheese (optional) 

Mix ingredients. If preparing with bleu cheese, use in half when you combine 

the other ingredients, and sprinkle the rest over salad after you pour dressing 

over salad greens. 

A very simple yet delightfully fresh taste—tastes great with crunchy salad greens. 

SERVES 6 



Kosher salt to taste 

Toss salad with red wine vinegar, then toss with olive oil, then toss again with 

about two large pinches of salt. 

SERVES 4 



1 clove garlic, finely minced 

½ teaspoon Dijon mustard 

Pinch of sugar 

Kosher salt 

Black pepper 

1 tablespoon Kalamata olive juice (optional)

Mix all ingredients. This is best if you let it sit for 5 to 15 minutes before serving 

to let the garlic infuse into the oil.

PORTION SIZES IN PLAN

The Complete List of Meal Plans for Building 

Muscle

Meal 1 

Meal plan – 1,200 Kcals per day 

One round tablespoon of natural peanut butter and 1/2 cup of oats Or 

2 whole eggs and 35g of dry cream of wheat Or 

1 cup of egg-whites (~250ml) and 35g of dry cream-of-wheat 


1 can of tuna packed in water and ½ a cup of long-grain brown rice and 

a small salad with a teaspoon of extra virgin olive oil on top Or 

1 scoop of protein powder and 4 large rice cakes (preferable the first or 

third option) Or 

20g (0.7 oz) of nuts (about what fits in the small palm of your hand) and 

4 large rice cakes 


100g (3.5 oz) white fish and a 2 pieces of fruit Or 

One scoop of protein powder and 2 pieces of fruit (berries - either frozen 

or fresh are a great choice and 1 cup would serve as 1-2 pieces of fruit) 


100g (3.5 oz) skinless chicken/turkey breast and 100g (3.5 oz) of 

potatoes/sweet potatoes and a small salad and a teaspoon of extra virgin 

olive oil on top Or 

100g (3.5 oz)white fish (refer to ‘food-sources’ guide for white-fish 

types) with 100g - (3.5 oz) of potatoes/sweet potatoes and ½ a cup of 

brown rice and a small salad and a teaspoon of extra virgin olive oil as 

dressing 


1 cup of low-fat cottage cheese and 1/2 a cup of oats Or

1 cup (~250ml) of egg-whites and a couple of pieces of fruit Or 

1 cup (~250ml)of egg-whites and 35g of dry cream-of-wheat 

Once per week use 100g (3.5oz) of lean steak as a protein source – keep 

the rest of the meal the same 

Once per week use 100g wild salmon as a protein source – keep the rest 

of the meal the same 

Once per week have a large salad as a meal – lots of leafy greans, 

tablespoon of cranberries, teaspoon of seeds, palm full of crumbled 

walnuts, 2-3 tablespoons of chickpeas (refer to ‘food-sources’ guide for 

garden variety vegetables and leafy green and seed options)



1 cup of egg-whites (~250ml) and 1/3 of a cup of dry cream-of-wheat 

Or 

2 whole eggs and 1/3 of a cup of dry cream of wheat Or 

Two tablespoons of natural peanut butter and a 1/2 cup of oats 


20-30g (0.7 oz) of nuts (about what fits in the small palm of your hand) 

and 5 large rice cakes Or 

1 can of tuna packed in water and ½ a cup of cooked long-grain brown 

rice and a small salad with a teaspoon of extra virgin olive oil on top Or 

1 scoop of protein powder and 6 large rice cakes (preferably the first or 

second option) 


100g (3.5 oz) white fish and a 2-3 pieces of fruit Or 

One scoop of protein powder and 2-3 pieces of fruit (berries - either 

frozen or fresh are a great choice and 1 cup would serve as 1-2 pieces of 

fruit) 

150g shrimp drained, ½ cup of cooked brown-rice and a small salad 


100g (3.5 oz) skinless chicken/turkey breast and 100g (3.5 oz) of 

potatoes/sweet potatoes and a small salad and a tablespoon of extra 

virgin olive oil on top Or 

100g (3.5 oz) of white fish (refer to ‘food-sources’ guide for white-fish 

types) with 100g (3.5 oz) of potatoes/sweet potatoes and a small salad 

and a tablespoon of extra virgin olive oil as dressing Or 

100g (3.5 oz) skinless chicken/turkey breast and ½ a cup of cooked

own rice and a small and a tablespoon of extra virgin olive oil as 

dressing 


1 cup (~250ml) of egg-whites and a few pieces of fruit Or 

1 cup of low-fat cottage cheese and 3/4 of a cup of oats Or 

1 cup (~250ml)of egg-whites and a 1/3 of a cup of dry cream-of-wheat 

Once per week use 100g (3.5oz) of lean steak as a protein source – keep 

the rest of the meal the same 

Once per week use 100g wild salmon as a protein source – keep the rest 

of the meal the same 

Once per week have a large salad as a meal – lots of leafy greans, 

tablespoon of cranberries, teaspoon of seeds, palm-full of crumbled 

walnuts, 2-3 tablespoons of chickpeas (refer to ‘food-sources’ guide for 

garden variety vegetables and leafy green and seed options)



½ cup of egg-whites (~125ml), 1/3 of a cup of dry cream-of-wheat and a 

tablespoon of natural peanut butter Or 

3 whole eggs and a 1/3 of a cup of dry cream of wheat Or 

Two tablespoons of natural peanut butter and ½ a cup of oats 




1 can of tuna packed in water and 1 cup of cooked long-grain brown rice 

and a small salad with a teaspoon of extra virgin olive oil on top Or 

1 scoop of protein powder and 6 large rice cakes (preferably the first or 

second option) 


120g (4.2oz) white fish and a 3 pieces of fruit Or 

One scoop of protein powder and 3 pieces of fruit (berries - either frozen 


Or 

150g shrimp drained, 1 cup of cooked brown-rice and a small salad 


100g (3.5 oz) skinless chicken/turkey breast and 150g (5.3oz) of 

potatoes/sweet potatoes and a small salad and a teaspoon of extra virgin 

olive oil on top Or 



and a tablespoon of extra virgin olive oil as dressing Or 

100g (3.5 oz) skinless chicken/turkey breast and 1 cup of cooked brown

ice and a small salad and a teaspoon of extra virgin olive oil as dressing 


1.5 cups (~250ml) of egg-whites and a few pieces of fruit Or 

1.5 cups of low-fat cottage cheese and ¾ of a cup of oats Or 

1.5 cups (~250ml)of egg-whites and a 1/3 of a cup of dry cream-ofwheat 

Once per week sub in 100g of lean-cut steak as a protein source in place of any of the protein 

sources for meal 4 – keep the rest of the meal the same. 

Once per week sub in 100g of wild-salmon as a protein source in place of any of the protein 


Once per week have a large salad as a meal – lots of leafy greens, tablespoon of cranberries, 

teaspoon of seeds, palm-full of crumbled walnuts, 2-3 tablespoons of chickpeas (refer to ‘foodsources’ 

guide for garden variety vegetables and leafy green and seed options)



Two level tablespoons of natural peanut-butter and ¾ of a cup of oats 

Or 

3 whole eggs, 3 egg-whites and a 1/3 of a cup of dry cream of wheat Or 

1 cup of egg-whites (~250ml), a 1/3 of a cup of dry cream-of-wheat and 

a level tablespoon of natural peanut butter 


1.5 scoops of protein powder and 6 large rice cakes (preferably the 

second or third option) Or 




and 6 large rice cakes 


150g (5.3oz) white fish (see ‘food-source’ guide for selection of whitefish) 

and a 3-4 pieces of fruit Or 

150g (5.3 oz) lean-cut meat (see ‘food-source’ guide)/turkey breast and 

150g (5.3oz) of potatoes/sweet potatoes and a small salad and a teaspoon 

of extra virgin olive oil on top Or 

150g shrimp drained, 1 cup of cooked brown-rice and a small salad and a 

teaspoon of extra virgin olive oil 


150g (5.3 oz) skinless chicken/turkey breast and 1 cup of cooked brown 

rice and a small salad and a teaspoon of extra virgin olive oil as dressing 

Or 

1.5 scoops of protein powder and 3-4 pieces of fruit (berries - either 

frozen or fresh are a great choice and 1 cup would serve as 1-2 pieces of

fruit) Or 



and a tablespoon of extra virgin olive oil as dressing 


1.5 cups (~250ml) of egg-whites and 3-4 pieces of fruit Or 

1.5 cups of low-fat cottage cheese and ¾ of a cup of oats and a teaspoon 

of natural peanut butter Or 

1.5 cups (~250ml) of egg-whites and 75g of dry cream-of-wheat 

Once per week sub in 100g of lean-cut steak as a protein source in place of any of the protein 


Once per week sub in 100g of wild-salmon as a protein source in place of any of the protein 


Once per week have a large salad as a meal – lots of leafy greens, tablespoon of cranberries,1 

teaspoon of seeds, palm-full of 

crumbled walnuts, 2-3 tablespoons of chickpeas (refer to ‘food-sources’ guide for garden variety 

vegetables and leafy green and seed options)



1 cup of egg-whites (~250ml), 1/3 of a cup of dry cream-of-wheat and a 

level tablespoon of natural peanut butter Or 


Or 

3 whole eggs, 3 egg-whites and 1/3 of a cup of dry cream of wheat 






1.5 scoops of protein powder and 6 large rice cakes (preferably the first 

or second option) 


200g shrimp drained, 1 cup of cooked brown-rice and a small salad Or 

150g (5.3oz) white fish (see ‘food-source’ guide) and a 3-4 pieces of 

fruit Or 

150g (5.3 oz) lean- cut meat (see ‘food-source’ guide for allowed 

selection)/turkey breast and 150g (5.3oz) of potatoes/sweet potatoes and 

a small salad and a teaspoon of extra virgin olive oil on top 


150g of white fish (refer to food sources guide for selection) and 150g 

(5.3oz) potatoes/sweet potatoes Or 

1 cup of low-fat cottage cheese and 6 large rice-cakes Or 

1-2 level tablespoons of natural peanut butter and 4 large rice-cakes



rice and a small salad and a teaspoon of extra virgin olive oil as dressing 

Or 

1.5 scoops of protein powder and 3-4 pieces of fruit (berries - either 


fruit) Or 

150g (5.3 oz) of white fish (refer to ‘food-sources’ guide for selection) 

with 150g (5.3 oz) of potatoes/sweet potatoes and a small salad and a 

tablespoon of extra virgin olive oil as dressing 


1.5 cups (~250ml)of egg-whites and 75g of dry cream-of-wheat Or 

1.5 cups of low-fat cottage cheese and ¾ of a cup of oats Or 

1.5 cups (~250ml) of egg-whites and 3-4 pieces of fruit 

Once per week sub in 150g (7oz)of lean-cut steak as a protein source in 

place of any of the protein sources for meal 5 – keep the rest of the meal 

the same. 

Once per week sub in 150g (7oz)of wild-salmon as a protein source in 

place of any of the protein sources for meal 5 – keep the rest of the 

meal the same.



1.5 cup of egg-whites (~375ml), 75g of dry cream-of-wheat Or 

2 whole eggs, 4 egg-whites and 75g of dry cream of wheat Or 






and a small salad with a tablespoon of extra virgin olive oil on top Or 




200g shrimp drained, 1 cup of cooked brown-rice and a small salad and a 

teaspoon of extra virgin olive oil Or 


selection)/turkey breast and 200g (7oz) of potatoes/sweet potatoes and a 

small salad and a teaspoon of extra virgin olive oil on top Or 

200g (7oz) white fish (see ‘food-source’ guide for selection) and a 3-4 

pieces of fruit 


2 level tablespoons of natural peanut butter and 7 large rice-cakes Or 

200g (7oz )of white fish (refer to food sources guide for selection) and 

200g (7oz) potatoes/sweet potatoes Or 

2 cups of low-fat cottage cheese and 8 large rice-cakes Or 

200g (7oz )of white fish (refer to food sources guide for selection) and 1 

cup of cooked brown rice



rice and a small salad and a tablespoon of extra virgin olive oil as 

dressing Or 

2 scoops of protein powder and 3-4 pieces of fruit (berries - either frozen 


Or 


with 150g (5.3oz) of potatoes/sweet potatoes and a small salad and a 



1.5 cups (~250ml)of egg-whites and 75g of dry cream-of-wheat Or 

1.5 cups of low-fat cottage cheese and 1 cup of oats Or 

2 cups (~375ml) of egg-whites and 3-4 pieces of fruit Or 

2 tablespoons of natural peanut butter and 6-7 large rice-cakes 

Once per week sub in 150g (7oz) of lean-cut steak as a protein source in 


the same. 

Once per week sub in 150g (7oz)of wild-salmon as a protein source in 


meal the same.



2 cups of egg-whites (~500ml), 75g of dry cream-of-wheat Or 


Two level tablespoons of natural peanut-butter and 1 cup of oats 




1 can of tuna packed in water and 1 cups of cooked long-grain brown 

rice and a small salad with a 1-2 tablespoons of extra virgin olive oil on 

top Or 




200g (7oz)shrimp drained, 1.5 cups of cooked brown-rice and a small 

salad and a teaspoon of extra virgin olive oil Or 


selection)/turkey breast and 200g (7oz) of potatoes/sweet potatoes and a 

small salad and a tablespoon of extra virgin olive oil on top Or 


pieces of fruit Or 

150g (5.3oz) wild salmon and 1 cup of cooked brown rice and a small 

salad and teaspoon extra virgin olive oil 


2 level tablespoons of natural peanut butter and 8 large rice-cakes Or 


200g (7oz) potatoes/sweet potatoes Or

2 cups of low-fat cottage cheese and 8 large rice-cakes and a whole egg 

Or 


1.5 cups of cooked brown rice 


150g (5.3 oz) skinless chicken/turkey breast and 1.5 cups of cooked 


dressing Or 



Or 


with 200g (7oz) of potatoes/sweet potatoes and a small salad and a 



2 cups (~500ml/g)of egg-whites and 75g of dry cream-of-wheat Or 

2 cups of low-fat cottage cheese and 1 cup of oats Or 

2 cups (~500ml/g) of egg-whites and 3-4 pieces of fruit Or 

2 tablespoons of natural peanut butter and 8 large rice-cakes 



the same. 

Once per week sub in 150g (7oz) of wild-salmon as a protein source in 


meal the same.






1 whole egg, 2 cups of egg-whites (~500ml), 75g of dry cream-of-wheat 

Or 


2 tablespoons of natural peanut-butter and 1 cup of oats 


10 large rice cakes Or 

1 can of tuna packed in water and 1.5 cups of cooked long-grain brown 

rice and a small salad with a 1 tablespoon of extra virgin olive oil on top 

Or 

1-2 scoops of protein powder and 10 large rice cakes (preferably the 

first or second option) 

200g (7oz)shrimp drained, 1.5 cups of cooked brown-rice and a small 

salad and a tablespoon of extra virgin olive oil Or 

200g (7 oz) lean- cut meat (see ‘food-source’ guide for allowed 

selection) or turkey breast and 200g (7oz) of potatoes/sweet potatoes 

and a small salad and a tablespoon of extra virgin olive oil on top Or 


pieces of fruit and teaspoon of olive oil Or 

150g (5.3oz) wild salmon and 1.5 cups of cooked brown rice and a small 

salad and teaspoon extra virgin olive oil 

2 level tablespoons of natural peanut butter and 10 large plain rice-cakes 

Or 


250g (8.8oz) potatoes/sweet potatoes Or



1 whole egg and 2 cups of low-fat cottage cheese and 10 large ricecakes 

Or 


1.5 cups of cooked brown rice 



dressing Or 



Or 


with 200g (7oz) of potatoes/sweet potatoes and a small salad and a 


2 cups (~500ml/g) of egg-whites and 75g of dry cream-of-wheat & 1 

teaspoon of natural peanut butter Or 

One whole egg and 2 cups of low-fat cottage cheese and 1 cup of oats 

Or 

2 cups (~500ml/g) of egg-whites and 3-4 pieces of fruit Or 

2 tablespoons of natural peanut butter and 10 large plain rice-cakes 



the same. 



meal the same.






Two level tablespoons of natural peanut-butter and 1 & 1/3 cups of dry 

oats Or 

3 whole eggs, 6 egg-whites and ½ of a cup of dry cream of wheat Or 

Two whole eggs, 2 cups of egg-whites (~500ml), 75g of dry cream-ofwheat 

2 scoops of protein powder and 10 large rice cakes (preferably the 


30g (1 oz) of nuts (about what fits in the small palm of your hand) and 

12 large plain rice cakes Or 

1 can of tuna packed in water and 1.5 cups of cooked long-grain brown 


200g(7oz)shrimp drained, 2 cups of cooked brown-rice & a small salad 

& a teaspoon of extra virgin olive oil Or 


selection) or turkey breast and 250g (8.8oz) of potatoes/sweet potatoes 


200g (7oz) white fish (see ‘food-source’ guide for selection) and 4 pieces 

of fruit and tablespoon of olive oil Or 

150g (5.3oz) wild salmon and 2 cups of cooked brown rice and a small 

salad 

2 level tablespoons of natural peanut butter and 12 large plain rice-cakes 

Or 

200g (7oz )of white fish (refer to food sources guide for selection) and



250g (8.8oz) potatoes/sweet potatoes and a teaspoon of extra virgin olive 

oil Or 


Or 


cups of cooked brown rice 


brown rice and a small salad and a tablespoon of extra virgin olive oil as 

dressing Or 

2 scoops of protein powder and 4 pieces of fruit (berries - either frozen 


Or 




2 cups(~500ml/g)of egg-whites and 75g of dry cream-of-wheat & 1 

tablespoon of natural peanut butter Or 

Two whole eggs and 2 cups of low-fat cottage cheese and 1 cup of oats 

Or 

One whole egg and 2 cups (~500ml/g) of egg-whites and 4 pieces of 

fruit Or 

2 tablespoons of natural peanut butter and 12 large plain rice-cakes 



the same. 



the same.






One whole egg and Two level tablespoons of natural peanut-butter and 1 

& 1/3 cups of dry oats Or 

3 whole eggs and 1 cup of egg-whites and ½ of a cup of dry cream of 

wheat Or 

Two whole eggs, 2 cups of egg-whites (~500ml), 75g of dry cream-ofwheat 

2 scoops of protein powder and 12 large rice cakes (preferably the 




Or 


12 large plain rice cakes 


& a teaspoon of extra virgin olive oil Or 




200g (7oz) white fish (see ‘food-source’ guide for selection) and 4 pieces 

of fruit and tablespoon of olive oil Or 

150g (5.3oz) wild salmon and 2 cups of cooked brown rice and a small 

salad and a teaspoon of olive oil 

3 tablespoons of natural peanut butter and 10 large plain rice-cakes Or




250g (8.8oz) potatoes/sweet potatoes and 1-2 tablespoons of extra virgin 

olive oil Or 


Or 


cups of cooked brown rice 

200g (7 oz) skinless chicken/turkey breast and 1.5 cups of cooked brown 

rice and a small salad and a tablespoon of extra virgin olive oil as 

dressing Or 

2 scoops of protein powder and 4-5 pieces of fruit (berries - either 


fruit) and a tablespoon of natural peanut butter Or 

200g (7 oz) of white fish (refer to ‘food-sources’ guide for selection) 



2 rounded tablespoons of natural peanut butter and 12 large plain ricecakes 

Or 

1 whole egg and 2 cups of low-fat cottage cheese and 1 cup of dry oats, 

1 tablespoon peanut butter Or 

2 whole eggs and 2 cups (~500ml/g) of egg-whites and 5 pieces of fruit 

Or 

2 cups(~500ml/g)of egg-whites and 75g of dry cream-of-wheat & 1 

tablespoon of peanut butter 



the same. 


place of any of the protein sources for meal 5 – keep the rest of the meal

the same.





Meal plan – 4200 Kcals per day 

Two whole eggs, 2 cups of egg-whites (~500ml), ½ of a cup of dry 

cream-of-wheat Or 

3 whole eggs, 1 cup of egg-whites, ½ a cup of dry cream of wheat & a 

teaspoon of natural peanut butter Or 

Three level tablespoons of natural peanut-butter and 1 & 1/3 cups of dry 

oats 


rice and a small salad with a 1-2 tablespoons of extra virgin olive oil on 

top Or 

2.5 scoops of protein powder and 12 large rice cakes (preferably the 

second or third option)Or 

40g (1.5 oz) of nuts and 12 large plain rice cakes 

200g (7oz) white fish (see ‘food-source’ guide for selection), 4 pieces of 

fruit and 1-2 tablespoons of olive oil Or 



and a small salad and 1-2 tablespoons of extra virgin olive oil on top Or 


& a tablespoon of extra virgin olive oil Or 

200g (7oz) wild salmon and 2 cups of cooked brown rice and a small 

salad and a teaspoon of olive oil 

Two whole eggs and 2 cups of low-fat cottage cheese and 12 large ricecakes 

Or 

200g (7oz )of white fish (refer to food sources guide for selection) and



300g (10.5oz) potatoes/sweet potatoes and 1-2 tablespoons of extra 

virgin olive oil Or 

3 tablespoons of natural peanut butter and 12 large plain rice-cakes Or 

200g (7oz )of white fish (refer to food sources guide for selection), 2 

cups of cooked brown rice, 1 Tbs Olive oil 

200g (7oz) skinless chicken/turkey breast and 1.5 cups of cooked brown 

rice and a small salad and 1-2 tablespoons of extra virgin olive oil as 

dressing Or 

2 scoops of protein powder and 4-5 pieces of fruit (berries - either 


fruit) and 2 tablespoons of natural peanut butter Or 

200g (7 oz) of white fish (refer to ‘food-sources’ guide for selection) 



One whole egg and 2 cups (~500ml/g) of egg-whites and 5 pieces of 

fruit, 1 Tbs peanut butter Or 

2 cups of low-fat cottage cheese and 1 cup of dry oats, 2 tablespoons 

peanut butter Or 

3 tablespoons of natural peanut butter and 12 large plain rice-cakes Or 

2 cups(~500ml/g)of egg-whites and 75g of dry cooked cream-of-wheat 

& 2 tablespoons of peanut butter 


place of any of the protein sources for meal 5 – keep the rest of the meals 

the same. 



the same.

1800-2200kcal diets to 

regain health 

Grain Based Diets 

Arthritis

Day 1 

Breakfast 

½–1 ounce gelatin powder dissolved in 2 tablespoons boiling 

water and mixed with cherry juice or Alkalinizing Potato 

Water (see index for recipe) 

Eggs scrambled in butter and pure olive oil on a bed of chopped 

raw baby spinach 

2 slices whole-grain toast with fruit-sweetened jam 

Chai tea brewed from a tea bag and sweetened, if desired, with 

honey (preferably unfiltered) or stevia (see index) 

Lunch 


and green onion on whole-grain bread spread with hummus 

and drizzled with extra-virgin olive oil 

Celery sticks 


Dinner 

Filet of salmon (preferably wild) drizzled with extra-virgin olive oil 


Steamed Swiss chard with 1 pat butter or sprinkled with extravirgin 

olive oil and served with a wedge of lemon 

Raw potato slivers (use peeler to make slivers) 

Day 2 

Breakfast 



Water 

Oatmeal with fresh seasonal berries, melon, and ground flaxseed 

Organic Raw Egg Soy Milk Shake* 

Lunch 


celery, avocado, soybeans, pickled okra, sardines, and minced 

garlic tossed in Honey-Yogurt Dressing* 

Dinner 

Chicken Stroganoff* on a bed of whole-grain pasta 

Lightly steamed broccoli sprinkled with extra-virgin olive oil, 

lemon juice, and sunflower seeds 

Raw potato slivers and carrot sticks 

Day 3 

Breakfast 

Whole-grain cereal with plain low-fat yogurt, raisins, chopped 

dried apricots, dates, and a sprinkling of almonds 



honey (preferably unfiltered) or stevia

Lunch 



Water 



Green salad with sliced celery, tomato, and minced garlic tossed 

in Balsamic Vinaigrette* 

Dinner 


Lightly steamed celery with 1 pat butter 

Red or green bell pepper slices 

Day 4 

Breakfast 


water and mixed with cherry juice 

Eggs or tofu scrambled in butter and pure olive oil or coconut 

oil 

Grated Potatoes (see index for recipe) topped with 1 pat butter 


honey (preferably unfiltered) or stevia 

Lunch 

Tabbouleh salad with sliced avocado, mango, and cucumber on 

a bed of arugula sprinkled with extra-virgin olive oil, apple 

cider vinegar, and flaxseeds 

Salmon filet (preferably wild) drizzled with extra-virgin olive oil 

Orange wedges

Dinner 

Chicken Chili* topped with sliced pickled okra 



Day 5 

Breakfast 

Oatmeal with fresh seasonal berries, chunks of kiwi, ⅛ cup 

wheat germ, a dollop of whole-milk yogurt, and sprinkled 

with flaxseeds 




Lunch 


water and mixed with cherry juice 

Mediterranean Lentil Stew* on a bed of barley sprinkled with 

sliced almonds 

Celery sticks 

Dinner 

Salmon Filet with Mango Cilantro Salsa* 

Steamed Swiss chard sprinkled with minced garlic, extra-virgin 

olive oil, and lemon juice 


Sliced tomato and avocado drizzled with extra-virgin olive oil 

and apple cider vinegar and sprinkled with sunflower seeds 

Raw potato slivers

Day 6 

Breakfast 



Water 

Whole-grain cereal with sliced banana and a few chopped 

walnuts 




Lunch 

Mixed green salad with sliced tomato, avocado, celery, cucumber, 

and mango tossed in Balsamic Vinaigrette* and topped 

with sardines, sliced almonds, and sesame seeds 

Dinner 

Beef Curry with Minted Cucumber Yogurt Sauce* on a bed of 

brown rice 

Green salad with sliced tomato and garbanzo beans tossed in 

extra-virgin olive oil and apple cider vinegar 

Raw potato slivers and celery sticks 

Day 7 

Breakfast 

Fruit smoothie with pineapple, banana, plain low-fat yogurt, 

whey protein powder and 1 beaten raw organic egg in 

unsweetened apple juice 



honey (preferably unfiltered) or stevia

Lunch 

Salad with greens, brown rice, sliced onion, avocado, cherry 

tomatoes, pickled okra, and steamed peas tossed in extravirgin 

olive oil and vinegar and topped with chopped walnuts 

and flaxseeds 

A side dish of smoked mackerel 

Dinner 


White Bean and Kale Salad* topped with shaved celery 



Asthma, Bronchitis, and Emphysema 

A combination of the following healing foods has proven effective 

in restoring the lungs to health. 

✤ Garlic, cayenne, mustard, coffee, and hot chili pepper several 

times weekly open up the bronchial tubes and heal 

inflammation. 

✤ Onion should be eaten as often as possible. Onions (and 

garlic) contain a substance called Allium that has an antiinflammatory 

effect. 

✤ Orange juice and cantaloupe are high in vitamin C. As 

vitamin C courses through the blood it picks up and 

disposes of acid waste, which inflames the joints. 

✤ Dark green leafy vegetables are excellent for asthma 

because they are high in omega-3 fatty acids, which build 

strong cell membranes. 

✤ Ground flaxseed is rich in omega-3 fatty acids. 

✤ Saturated fat to build cellular membranes in the lungs 

should be eaten in a limited amount by the grain eater. (See 

index; fats and oils for the grain eater.) 

✤ An apple daily makes it easier for the asthmatic to breathe.

Day 1 

Breakfast 

Orange juice 

Eggs scrambled in butter and coconut oil or pure olive oil on a 

bed of chopped raw or lightly cooked baby spinach 

1 or 2 slices whole-grain toast with fruit-sweetened jam 

1 cup coffee 

Lunch 

Raw vegetable sandwich with sliced tomato, cucumber, red 

onion, and lettuce on whole-grain bread spread with hummus 

and mustard 

Dinner 



Steamed Swiss chard sprinkled with extra-virgin olive oil, 

chopped onion, sesame seeds, and lemon juice 

A few flaxseed crackers 

Day 2 

Breakfast 

Chunks of apple, cantaloupe, sliced almonds, and flaxseeds on 

whole-milk yogurt sweetened with honey (preferably unfiltered) 

or stevia 


1 cup coffee 

Lunch 

Baby spinach salad with cooked diced potatoes, sliced hardboiled 

eggs, red onion, mushrooms, and avocado tossed in 

Honey-Yogurt Dressing* 

Alkalinizing Potato Water (see index for recipe)

Dinner 

Chicken Stroganoff* on bed of whole-grain pasta 

Steamed Swiss chard onion with garlic butter 

Raw potato slivers and carrot sticks (use peeler to make slivers) 

Day 3 

Breakfast 

Orange juice 

Whole-grain cereal with soy milk, raisins, cantaloupe, dates, 

and a sprinkling of walnuts and sesame seeds 

1 cup coffee 

Lunch 



Carrot sticks 


Dinner 

Red snapper with 1 pat butter and Spicy Curried Lentils* (see 

Halibut with Spicy Curried Lentils* recipe) topped with 

chopped sweet onion 

Steamed spinach sprinkled with extra-virgin olive oil, minced 

garlic, and lemon juice 


Day 4 

Breakfast 

Cantaloupe and apple slices 

Eggs or tofu scrambled in coconut oil or pure olive oil 


Lunch 

1 apple 

Mixed salad with cooked diced beets, lightly cooked diced 

potatoes, walnuts, chopped celery, and sliced green onion 

tossed in Apple Cider Vinaigrette* and sprinkled with 

sunflower seeds on a bed of arugula 


Dinner 

Chicken Chili* topped with chopped pickled jalapeno 


Celery sticks and raw potato slivers 

Day 5 

Breakfast 

Orange juice 

Oatmeal with cantaloupe, fresh seasonal berries, walnuts, a 

dollop of whole-milk yogurt, and sprinkled with flaxseeds 

1 cup coffee 

Lunch 

1 apple 

Mediterranean Lentil Stew* topped with almonds and chopped 

sweet onion 


Dinner 



Sliced avocado and tomato drizzled with extra-virgin olive oil 



Day 6 

Breakfast 

Orange juice 

Whole-grain cereal with soy milk, sliced banana, and a few 

chopped walnuts 

1 cup coffee 

Lunch 

Mixed green salad with sliced tomato, avocado, cucumber, and 

mango topped with sliced almonds, sesame seeds, and a tiny 

sprinkling of cayenne pepper drizzled with extra-virgin olive 

oil and apple cider vinegar 



Dinner 

1 apple 

Lamb and Black Bean Chili with Adobo* topped with minced 

jalapeño 

Green salad with sliced tomato, red onion, and garbanzo beans 

tossed in Balsamic Vinaigrette* 

Raw potato slivers 

Day 7 

Breakfast 

Fruit smoothie with cantaloupe, orange, banana, whole-milk 

yogurt, and unsweetened apple juice 


1 cup coffee

Lunch 

Tabbouleh salad with chunks of tofu, raw baby spinach, 

chopped onion, and chopped walnuts drizzled with extravirgin 



Dinner 

1 apple 

Grilled chicken breast served with Dijon mustard 


Raw potato and carrot strips 

Cancer Prevention 

The foods that stand out as cancer preventatives are orange vegetables 

and berries. There are other foods as well that protect 

against cancer. These anticancer foods, included in the menu 

plans, are as follows: 

✤ Brussels sprouts, cabbage, bok choy, and green pepper have 

high levels of folic acid that block the formation of cancer 

tumors. 

✤ Carrots, sweet potatoes, squash, pumpkin, and mango 

contain beta carotene, which fights cancer by repairing 

damaged DNA. 

✤ Strawberries and black raspberries depress growth of cancer 

cells. 

✤ Sunflower seeds and wheat germ are cancer preventives 

because of their high levels of vitamin B₆. 

✤ Ground flaxseed increases anticancer hormones. 

✤ Yogurt lowers risk of intestinal cancer. 

✤ Cooked tomatoes help prevent prostate cancer. 

✤ Raw apples decrease risk of lung cancer. 

✤ Almonds are a general cancer preventive.

Day 1 

Breakfast 

1 apple 

2 tablespoons ground flaxseed stirred into black raspberry juice 

Eggs scrambled in pure olive oil and butter on a bed of chopped 

raw baby spinach 


Lunch 

Raw vegetable sandwich with sliced tomato, avocado, cucumber, 

grated carrot, lettuce, green pepper, and green onion on 

whole-grain bread spread with hummus and drizzled with 


Dinner 



Steamed kale sprinkled with extra-virgin olive oil or coconut oil 

Carrot sticks 


Day 2 

Breakfast 


Whole-milk yogurt with fresh strawberries, sliced almonds, and 

sweetened with honey (preferably unfiltered) or stevia 


Lunch 

Baby spinach salad with brown rice, sliced hard-boiled eggs, 

mushrooms, grated carrot, avocado, and mango tossed in 


A handful of sunflower seeds

Dinner 

1 apple 


Steamed brussels sprouts sprinkled with extra-virgin olive oil 


Orange bell pepper slices 

Day 3 

Breakfast 


Whole-grain cereal with soy milk, raisins, wheat germ, chopped 

dried mango, dates, and a sprinkling of almonds 

Lunch 


Green pepper slices drizzled with extra-virgin olive oil 


Dinner 

Halibut with Spicy Curried Lentils* with 2 cups chopped Swiss 

chard added to lentil recipe 10 minutes before it is done 

Romaine lettuce salad with cherry tomatoes and sliced orange 

bell pepper tossed in Balsamic Vinaigrette* 

Day 4 

Breakfast 

1 apple 



oil 

Grated Potatoes (see index for recipe) with 1 pat butter

Lunch 

Couscous or tabbouleh salad with sliced avocado, cherry tomatoes, 

sesame seeds, sliced almonds, and grated carrot on a bed 

of arugula and drizzled with Apple Cider Vinaigrette* 

A small handful of sunflower seeds 

Dinner 



Carrot sticks 


Day 5 

Breakfast 


Oatmeal with fresh strawberries and black raspberries topped 

with a dollop of whole-milk yogurt and sprinkled with wheat 

germ and ground flaxseed 

Lunch 

1 apple 




Dinner 


salmon) 

Steamed baby spinach sprinkled with coconut oil or extra-virgin 


Roasted Vegetables* (sweet potatoes and green bell peppers) 

Sunflower seeds

Day 6 

Breakfast 

2 tablespoons ground flaxseed stirred into favorite juice 

Whole-grain cereal with soy milk, sliced banana, and strawberries 

topped with wheat germ, a few chopped walnuts, and 

almonds 

Lunch 

Brown rice salad with sliced tomato, avocado, green pepper, 

cucumber, and mango tossed in Apple Cider Vinaigrette* and 

topped with sardines and sliced almonds 


Dinner 




Carrot and celery sticks and sliced cucumber 


Day 7 

Breakfast 

Fruit smoothie with pineapple, mango, strawberries, whole-milk 

yogurt, unsweetened apple juice, and 2 tablespoons ground 

flaxseed 

Lunch 

1 apple 

Chunks of tofu and crushed walnuts tossed in Apple Cider 

Vinaigrette* 

Brown rice salad with sliced cucumber and green pepper 


Carrot sticks

Dinner 


White Bean and Kale Salad* topped with chopped almonds 

Whole canned tomatoes heated and drizzled with extra-virgin 

olive oil 


Cardiovascular Disorders 

This menu plan contains foods that lower the incidence of 

aneurysms (weakened blood vessel walls), heal thrombosis (blood 

clots), reduce high blood pressure, normalize elevated uric acid, 

strengthen weak heart muscle, and lower high cholesterol. These 

foods include: 

✤ Nuts, seeds, green olives, and olive oil due to their 

monounsaturated oils, and in the case of nuts, their high 

levels of vitamin E and selenium. 

✤ Fish, particularly sardines, mackerel, salmon, lobster, and 

oysters because of their high omega-3 fatty acid levels. 

✤ Grapes, blueberries, strawberries, plums, and red apples 

prevent blood clots because of their high levels of carotene 

and antioxidants. 

✤ Green tea, because of its high level of antioxidants, and 

avocadoes and olive oil, because they are high in monounsaturated 

oils, which lower cholesterol. 

✤ Olives, endive, green leafy vegetables, and white clover 

honey strengthen the heart muscle due to their antioxidants 

and, in the case of vegetables and fruit, their high levels of 

carotene.

Day 1 

Breakfast 

Eggs scrambled in butter and pure olive oil or coconut oil on a 


1 or 2 slices whole-grain toast with fruit-sweetened strawberry 

jam 

Green tea with white clover honey 

Lunch 

1 apple 


green onion, avocado, and black olives on whole-grain bread 

spread with hummus and drizzled with extra-virgin olive oil 

Dinner 



Steamed Swiss chard sprinkled with extra-virgin olive oil or 

coconut oil and lemon juice 


Day 2 

Breakfast 

Blueberries, papaya, and apricots with a dollop of whole-milk 

yogurt sprinkled with wheat bran 



Lunch 

Red grapes and sliced apples 

Lettuce and endive salad with lobster tail sprinkled with extravirgin 


Lightly cooked diced potatoes

Dinner 


Blanched cauliflower florets tossed in extra-virgin olive oil or 



Day 3 

Breakfast 

Whole-grain cereal with soy milk, fresh blueberries, dried 

apricots, raisins, dates, and a sprinkling of almonds 


Lunch 


Smoked oysters on whole-grain crackers 

Sliced avocado and papaya drizzled with extra-virgin olive oil 


Dinner 


Lightly steamed broccoli sprinkled with extra-virgin olive oil 


Carrot sticks and sliced red bell pepper 

Day 4 

Breakfast 

Papaya, plums, and strawberries sprinkled with wheat bran 

Eggs or tofu scrambled in butter and coconut oil or pure olive 

oil 


Green tea with white clover honey

Lunch 

A handful of red grapes and sliced apples 

Quinoa salad with dried apricots on a bed of arugula drizzled 

with Apple Cider Vinaigrette* 


Dinner 



Green salad with avocado, green onion, and fresh blueberries 

tossed in extra-virgin olive oil and a dash of lemon juice 

Day 5 

Breakfast 

Oatmeal with fresh strawberries, papaya, and apricots topped 

with a dollop of whole-milk yogurt and sprinkled with wheat 

bran and flaxseeds 


Lunch 

Mediterranean Lentil Stew* on a bed of barley 

Carrot sticks and sliced orange bell peppers 

Dinner 

Salmon steak or filet (preferably wild) with plum cilantro salsa 

(substitute plum for mango in Salmon Filet with Mango 

Cilantro Salsa* recipe) 

Steamed Swiss chard sprinkled with coconut oil or extra-virgin 

olive oil 

Creamy Polenta* 

Raw sugar snap peas

Day 6 

Breakfast 

Whole-grain cereal with soy milk, sliced banana, fresh strawberries 

or blueberries, and wheat bran topped with a few 

chopped walnuts, flaxseeds, and sunflower seeds 


Lunch 


papaya tossed in extra-virgin olive oil and lemon juice and 

topped with poached lobster tail and sliced almonds 


Dinner 

Shrimp corn chowder (substitute shrimp for chicken in Chicken 

Corn Chowder* recipe) 


Green salad with sliced tomato, green olives, and garbanzo 

beans tossed in Balsamic Vinaigrette* and sprinkled with sunflower 

seeds 

Day 7 

Breakfast 

Fruit smoothie with blueberries, strawberries, papaya, banana, 

whole-milk yogurt, wheat bran, and unsweetened apple juice 



Lunch 

Brown rice salad with sliced avocado, tomato, red onion, cooked 

diced beets, tofu chunks, and crushed walnuts tossed in Apple 

Cider Vinaigrette* and served on a bed of raw spinach 

Smoked oysters on whole-wheat crackers

Dinner 

Grilled chicken breast 

White Bean and Kale Salad* topped with sliced black olives 

Creamy Polenta* topped with grated carrot and sesame seeds 

Celery sticks 

Circulatory Disorders 

This menu plan contains foods that heal hardened arteries, elevated 

homocysteine levels, and poor circulation. 

✤ Garlic, garlic juice, raw potatoes, and Alkalinizing Potato 

Water clear the arteries of fatty plaques. 

✤ Romaine lettuce, dark green leafy vegetables, lentils, wheat 

germ, orange juice, and egg yolk lower homocysteine levels. 

✤ Grated Potatoes, Alkalinizing Potato Water, and dark green 

leafy vegetables contain nitrate, which dilates the blood 

vessels, increases circulation, and alkalinizes the blood. 

Day 1 

Breakfast 

Orange juice 




1 slice whole-grain toast with fruit-sweetened jam 

Lunch 

Raw vegetable sandwich with sliced tomato, green pepper, 

cucumber, lettuce, black olives, and green onion on wholegrain 

bread spread with hummus and sprinkled with extravirgin 

olive oil 

Alkalinizing Potato Water (see index for recipe)

Dinner 


salmon) 



coconut oil 

Cucumber slices 


Day 2 

Breakfast 

1 beaten raw organic egg in orange juice 

Oatmeal topped with plain low-fat yogurt, fresh seasonal fruit, 

wheat germ, and sweetened with honey (preferably unfiltered) 

Lunch 

Baby spinach salad with cooked diced potato, sliced hard-boiled 

eggs, mushrooms, and avocado tossed in Honey-Yogurt 

Dressing* with minced garlic 

A small handful of sesame seeds 

Dinner 

Filet of flounder or sole with Spicy Curried Lentils* (see Halibut 

with Spicy Curried Lentils* recipe) 

Cucumber slices drizzled with extra-virgin olive oil and lemon 

juice 

Carrot sticks 

Day 3 

Breakfast 


Whole-grain cereal with soy milk, raisins, dried apricots, dates, 

wheat germ, and a sprinkling of almonds

Lunch 

1 apple 



Baby spinach salad tossed in Apple Cider Vinaigrette* and 

sprinkled with walnuts 


Dinner 


Lightly steamed broccoli sprinkled with extra-virgin olive oil 


Carrot sticks 

Day 4 

Breakfast 

Orange juice 


bed of steamed Swiss chard 


Lunch 

Tabbouleh vegetable salad with sliced avocado, cucumber, 

orange or yellow bell pepper, and tomato on a bed of arugula 

sprinkled with sesame seeds and wheat germ and drizzled 

with Balsamic Vinaigrette* 

Carrot sticks 

Dinner 


Streamed spinach and minced garlic sprinkled with extra-virgin 



Celery sticks 

A few flaxseed crackers

Day 5 

Breakfast 

1 beaten organic raw egg in orange juice 

Oatmeal with fresh seasonal berries, chunks of kiwi, and a 

dollop of plain low-fat yogurt and sprinkled with wheat germ 

and sliced almonds 

Lunch 

Mediterranean Lentil Stew* with walnuts and sliced almonds 



Dinner 


salmon) 

Steamed carrots and peas sprinkled with extra-virgin olive oil 

Roasted Vegetables* (potatoes and onions) 


Day 6 

Breakfast 


Whole-grain cereal with soy milk, sliced banana, wheat germ, 

sesame seeds, and a few chopped walnuts 

Lunch 


mango tossed in Balsamic Vinaigrette* with minced garlic 

and topped with sardines and sliced almonds 

Grated Potatoes

Dinner 

Chicken Corn Chowder* 

A side dish of barley sprinkled with extra-virgin olive oil 

Green salad with cherry tomatoes and orange bell pepper tossed 

in Honey Yogurt Dressing* 

Carrot sticks 

Day 7 

Breakfast 

Fruit smoothie with pineapple, banana, plain low-fat yogurt, 

wheat germ, and orange juice 

Eggs scrambled in pure olive oil or coconut oil sprinkled with 

parsley and stuffed in a whole-wheat croissant 

Lunch 

Brown rice salad with sliced avocado, tomato, cucumber, onion, 

and radishes on a bed of baby spinach drizzled with extravirgin 

olive oil and apple cider vinegar and topped with 



Dinner 

Lamb Stew* 


Carrot sticks 


Diabetes 

The foods listed here in the diabetic grain-eater’s menu plan lower 

blood sugar and help prevent kidney damage:

✤ Nuts, eggs, green pepper, broccoli, brussels sprouts, pork, 

raw or cooked onion, raw string beans, and fish lower blood 

sugar. 

✤ Eggs, preferably raw (if eaten raw eat only organic eggs), 

nuts, and whole grains—foods high in vitamin B₁ 

complex—help prevent kidney damage. 

Diabetics should limit carbohydrates to 40 percent of 

the diet. 

For diabetics and others who want to find a sweetener that is 

healthy and won’t put on weight, stevia is a good choice. It’s an 

herbal plant that grows in South America and is 100 to 300 times 

sweeter than sugar. For that reason, use it sparingly until you find 

the amount that gives you the right degree of sweetness. It can be 

purchased in health food stores and organic food supermarkets. 

Day 1 

Breakfast 

Eggs scrambled in coconut oil on a bed of chopped raw baby 

spinach 


Lunch 


green pepper, lettuce, and green onion on whole-grain 

bread spread with hummus and sprinkled with extra-virgin 

olive oil 

Dinner 



Steamed broccoli sprinkled with coconut oil or extra-virgin 

olive oil 

Celery sticks

Day 2 

Breakfast 

Fresh seasonal fruit with whole-milk yogurt and chopped 

pecans and almonds 


Lunch 

Baby spinach salad with sliced red onion, hard-boiled eggs, 

mushrooms, blanched string beans, and sliced avocado tossed 

in extra-virgin olive oil and apple cider vinegar and sprinkled 

with sesame seeds 


Dinner 

Pork Stroganoff (substitute pork tenderloin for chicken in 

Chicken Stroganoff* recipe) on a bed of whole-grain pasta 

Lightly steamed brussels sprouts sprinkled with extra-virgin 


Celery sticks 

Day 3 

Breakfast 

Whole-grain cereal with soy milk, raisins, and a sprinkling of 

almonds and walnuts 

Lunch 


Lightly steamed brussels sprouts tossed in extra-virgin olive oil 

Carrot and celery sticks and sliced cucumber

Dinner 


Green salad with sliced green bell pepper tossed in extra-virgin 



Day 4 

Breakfast 


oil 


Lunch 

Quinoa or tabbouleh salad with sliced avocado, green peppers, 

cherry tomatoes, celery, blanched string beans, and radishes 

on a bed of arugula, drizzled with extra-virgin olive oil and 

lemon juice, and topped with flaked white tuna 

Dinner 



Raw string beans 

Day 5 

Breakfast 

Oatmeal with fresh seasonal berries, walnuts, and chunks of 

kiwi topped with a dollop of whole-milk yogurt 

Alkalinizing Potato Water (see index for recipe) 

Lunch 

Mediterranean Lentil Stew* on a bed of barley 

Salad of sliced avocado, green pepper, and tomato sprinkled with 

sesame seeds, extra-virgin olive oil, and a dash of lemon juice

Dinner 


Lightly steamed brussels sprouts 

Roasted Vegetables* (eggplant, zucchini, and green bell peppers) 

Green salad with sliced orange, red, and green bell peppers 

tossed in Balsamic Vinaigrette* 


Day 6 

Breakfast 


chopped walnuts and almonds 

Lunch 

Mixed green salad with brown rice, lightly cooked brussels 

sprouts, sliced tomato, avocado, cucumber, green onion, 

green bell pepper, and mango tossed in Balsamic Vinaigrette* 

A small handful of sesame seeds 

Dinner 

Tabbouleh salad with sliced tomato, red onion, and garbanzo 

beans tossed in extra-virgin olive oil and apple cider vinegar 

and topped with sardines 

Day 7 

Breakfast 

Fruit smoothie with banana, whole-milk yogurt, ground 

flaxseed, and raw egg, in unsweetened apple juice 


Lunch 

Brown rice salad with chunks of tofu and crushed walnuts 

tossed in extra-virgin olive oil and apple cider vinegar

Dinner 

Cod, baked or lightly broiled, with 1 pat butter 


Green bell pepper slices 

Hepatitis 

Hepatitis B and C cause liver damage that can become chronic, 

making cirrhosis of the liver or cancer more likely. Foods that help 

to heal the inflamed liver reduce the chances of this happening. 

The following foods are included in the menu plan for grain eaters 

with hepatitis. 

✤ Potato soup heals inflammation. 

✤ Garlic, onions, carrots, brussels sprouts, artichoke hearts, 

and dark green leafy vegetables improve liver function 

because they are high in vitamin K₁. 

✤ Liver, meat, yogurt, and cheese heal liver inflammation 

because they are high in vitamin K₂. 

Day 1 

Breakfast 


Eggs scrambled in pure olive oil or coconut oil and butter on a 



Lunch 

Potato Soup* 

Raw vegetable sandwich with slices of tomato and avocado, 

grated carrots, lettuce, chopped garlic, and green onion on 

whole-grain bread spread with hummus and drizzled with 

extra-virgin olive oil

Dinner 



Steamed Swiss chard and onion sprinkled with extra-virgin olive 

oil and lemon juice 

A few almonds and walnuts 

Day 2 

Breakfast 

Oatmeal with fresh seasonal fruit and walnuts topped with a 

dollop of whole-milk yogurt and sweetened with honey 

(preferably unfiltered) 

Lunch 


avocado, red onion, and artichoke hearts, and minced garlic 

tossed in Honey-Yogurt Dressing* and topped with sautéed 

shrimp and sesame seeds 

Potato Soup* 

Dinner 

Calf ’s liver and onions sautéed in butter and pure olive oil 

Lightly steamed brussels sprouts sprinkled with extra-virgin 

olive oil or coconut oil and lemon juice 

Caesar salad tossed in extra-virgin olive oil and apple cider 

vinegar to which a beaten organic raw egg has been added 

Cucumber slices and raw green onions 

Day 3 

Breakfast 

Whole-grain cereal with soy milk, raisins, chopped dried 

apricots, dates, and a sprinkling of almonds 

Alkalinizing Potato Water* (see index for recipe)

Lunch 



Green salad with sliced peaches, green onion, and sautéed bay 

shrimp tossed in Balsamic Vinaigrette* 

Dinner 

Potato Soup* 

Chilean sea bass with Spicy Curried Lentils* (see Halibut with 

Spicy Curried Lentils* recipe) 

Steamed artichokes with melted butter for dipping 

Baby spinach salad with grated carrots, almonds, and walnuts 

tossed in extra-virgin olive oil and apple cider vinegar and 

topped with sesame seeds 

Celery sticks 

Day 4 

Breakfast 

Sliced melon 

Eggs or tofu scrambled in butter and/or coconut oil or pure olive 

oil 



Lunch 

Quinoa or tabbouleh salad with cherry tomatoes, goat cheese, 

sliced onion, minced garlic, and black olives tossed in Apple 

Cider Vinaigrette*, topped with artichoke hearts and sesame 

seeds, and served on a bed of arugula 

Potato Soup*

Dinner 

Chicken livers sautéed in butter and topped with diced red 

onion 




Day 5 

Breakfast 

Oatmeal with fresh seasonal berries, chunks of kiwi, a few 

walnuts, and sesame seeds topped with a dollop of wholemilk 

yogurt 

Lunch 

Mediterranean Lentil Stew* topped with grated carrot and 

chopped almonds 


Dinner 

Grilled prawns with Mango Cilantro Salsa* (see Salmon Filet 

with Mango Cilantro Salsa* recipe) 

Steamed artichokes with melted butter for dipping 

Potato Soup* 

Day 6 

Breakfast 

Whole-grain cereal topped with soy milk, sliced banana, fresh 

seasonal berries, a few chopped walnuts, and sprinkled with 

ground flaxseed

Lunch 

Mixed green salad with sliced tomato, red onion, avocado, 

minced garlic, cucumber, and mango tossed in Balsamic 

Vinaigrette* and topped with sardines and slivered almonds 

Potato Soup* 

Dinner 

Calf ’s liver sautéed in butter and sprinkled with parsley 

Baby spinach salad with sliced tomato, avocado, carrot slivers, 

and artichoke hearts 



Day 7 

Breakfast 

Fruit smoothie with pineapple, banana, whole-milk yogurt, raw 

organic egg, and unsweetened apple juice 



Lunch 

Brown rice salad with sliced avocado, tomato, radishes, grated 

carrots, minced garlic, chunks of tofu, and chopped walnuts 

tossed in extra-virgin olive oil and apple cider vinegar 

Potato Soup* 

Dinner 

Calf or chicken liver sautéed in butter and topped with chopped 

green onion 



A few flaxseed crackers

Hyperthyroid 

When a hyperthyroid can’t be controlled with drugs, the thyroid 

is destroyed with radioactive iodine. To make sure this doesn’t 

happen to you, and to help your body heal when you have a 

hyperthyroid condition, make the following foods a regular part 

of your diet. 

✤ Raw cabbage, broccoli, and cauliflower prevent absorption 

of iodine. 

✤ Cooked liver (or raw liver juice) heals the thyroid gland. It 

should be eaten daily if possible. 

✤ Distilled water eliminates the industrial chemicals found in 

most tap water that speed up thyroid function. 

✤ Avoid commercial puddings, yogurt, and food additives— 

they contain iodine emulsifiers. 

Day 1 

Breakfast 

Eggs scrambled in coconut oil or pure olive oil on a bed of 

chopped raw or lightly cooked baby spinach 

2 slices whole-grain toast with fruit-sweetened jam 


Lunch 


green onion, red cabbage, and sardines on whole-grain bread 

spread with hummus and drizzled with extra-virgin olive oil 


Dinner 


Garlic Mashed Yams*

Steamed Swiss chard and onion sprinkled with extra-virgin olive 

oil 

Raw broccoli florets tossed in extra-virgin olive oil and apple 

cider vinegar 


Day 2 

Breakfast 

Oatmeal topped with fresh seasonal fruit, soy milk, and sweetened 

with honey (preferably unfiltered) 


Lunch 


avocado, grated raw broccoli stems, and raw cauliflower 

florets tossed in Apple Cider Vinaigrette* 


Dinner 

Calf ’s liver and onion sautéed in butter and pure olive oil 

Spicy Curried Lentils* (see Halibut with Spicy Curried Lentils* 

recipe) topped with shredded raw cabbage 


Day 3 

Breakfast 


apricots, dates, and a sprinkling of almonds and flaxseeds 

Distilled water

Lunch 


1 or 2 slices brown rice bread dipped in extra-virgin olive oil 

Green salad with cherry tomatoes, sliced cucumber, grated raw 

broccoli stems, and cauliflower florets tossed in Balsamic 

Vinaigrette* and sprinkled with sunflower seeds 


Dinner 

Chicken livers and onion sautéed in butter and pure olive oil 

Whole-grain pasta drizzled with extra-virgin olive oil and 

melted butter 



Day 4 

Breakfast 

Eggs or tofu scrambled in butter and pure olive oil 



Lunch 

Tabbouleh salad with grated cabbage, raw cauliflower florets, 

sliced green onion, and sliced hard-boiled eggs tossed in 

Apple Cider Vinaigrette* 



Dinner 


1 or 2 slices whole-grain bread dipped in extra-virgin olive oil 


Distilled water

Day 5 

Breakfast 

Oatmeal with fresh seasonal berries and chunks of kiwi topped 

with soy milk 


Lunch 

Mediterranean Lentil Stew* with chopped almonds on a bed of 

barley or brown rice 

Raw cauliflower florets tossed in extra-virgin olive oil and apple 

cider vinegar and sprinkled with sesame seeds 


Dinner 


salmon) 

Steamed spinach sprinkled with extra-virgin olive oil and lemon 

juice 


Raw cauliflower and broccoli florets tossed in Apple Cider 

Vinaigrette* 


Day 6 

Breakfast 



Distilled water

Lunch 

Mixed green salad with lightly cooked diced potatoes, sliced 

tomato, cucumber, avocado, mango, and raw grated broccoli 

stems tossed in Balsamic Vinaigrette* and topped with sardines 

and sliced almonds 


Dinner 

Calf ’s liver and onion sautéed in butter 

Brown rice sprinkled with extra-virgin olive oil and chopped 

parsley 

Green salad with shredded cabbage, sliced tomato, raw cauliflower 

florets, and garbanzo beans tossed in Balsamic 

Vinaigrette* 


Day 7 

Breakfast 

Fruit smoothie with pineapple, banana, strawberries, and 




Lunch 

Brown rice or tabbouleh salad with grated raw broccoli stems, 

sliced tomato and avocado, chunks of tofu, and crushed 

walnuts tossed in Balsamic Vinaigrette* 


Dinner 

Chicken livers sautéed in butter and pure olive oil 

White Bean and Kale Salad* topped with shredded raw cabbage 

and raw cauliflower florets 

Distilled water

Hypothyroid 

A vast majority of individuals have underactive thyroids by the 

time they are middle aged. While food allergies are sometimes the 

cause (see the sidebar “Pulse Test to Uncover Food Allergies” in 

Chapter 2), nutritional deficiencies should also be considered. The 

following foods incorporated in the hypothyroid menu plan can 

give a slow-acting thyroid a jump start. 

✤ Coconut oil increases energy production and repairs the 

energy factories (mitochondria) in the cells, which helps 

normalize thyroid function. 

✤ Coconut meat and juice, figs, chicken skin and hearts, 

organic eggs (preferably raw), and butter (in limited 

amounts for the grain eater) increase energy levels by 

normalizing thyroid function. 

✤ Foods to avoid include beans (except string beans); peanuts; 

polyunsaturated oils; raw broccoli, cabbage, and 

cauliflower; and seaweed because they prevent the thyroid 

from absorbing iodine. 

Day 1 

Breakfast 

Coconut juice 

Eggs scrambled in coconut oil and butter on a bed of chopped 

raw or lightly cooked baby spinach 


Spring water 

Lunch 


and green onion on whole-grain bread spread with hummus 

and drizzled with coconut oil 

2 whole-wheat fig cookies

Dinner 



Steamed Swiss chard sprinkled with coconut oil 

Fresh or dried figs 


Day 2 

Breakfast 

Fresh or dried figs with whole-milk yogurt sweetened with 

honey (preferably unfiltered) and topped with unsweetened 

shredded coconut and sunflower seeds 

1 or 2 slices brown rice or other grain bread with butter 

Lunch 


avocado, and pear or melon tossed in Honey-Yogurt 

Dressing* 


Dinner 

Baked red snapper or other fish with 1 pat butter and shredded 

unsweetened coconut 


Lightly steamed green beans sprinkled with coconut oil 


Day 3 

Breakfast 

Whole-grain cereal with rice milk, raisins, chopped dried apricots, 

figs, a sprinkling of almonds, and shredded unsweetened 

coconut

Carrot sticks 

Spring water 

Lunch 



Carrot sticks 

Spring water 

Dinner 

Broiled chicken breast with skin 

Whole-grain pasta tossed in extra-virgin olive oil 

Whole canned tomatoes (heated) and steamed broccoli with 

butter, a few drops lemon juice, and a sprinkling of sesame 

seeds 

Green salad with sliced fresh figs and avocado tossed in 


Spring water 

Day 4 

Breakfast 




Spring water 

Lunch 

Quinoa or couscous salad with sliced avocado, tomato, and 

radishes on a bed of arugula 

1 or 2 slices multigrain bread with butter 


Spring water

Dinner 

Lamb Stew* with brown rice 

Green salad with sliced figs and walnuts tossed in Balsamic 

Vinaigrette* 

Carrot sticks 

Spring water 

Day 5 

Breakfast 

Oatmeal with fresh seasonal berries, dried figs, kiwi, shredded 

coconut, and walnuts topped with a dollop of whole-milk 

yogurt 

Spring water 

Lunch 

Mediterranean Lentil Stew* with chopped almonds and grated 

coconut on a bed of brown rice or barley 

Carrot sticks 


Dinner 

Salmon filet coated with unsweetened shredded coconut, 

sautéed in butter, and served with Mango Cilantro Salsa* (see 

Salmon Filet with Mango Cilantro Salsa* recipe) 

Steamed Swiss chard sprinkled with extra-virgin olive oil 


Cucumber slices and carrot sticks 

Spring water

Day 6 

Breakfast 

Coconut juice 

Whole-grain cereal with rice milk, sliced banana, a few chopped 

walnuts, and sprinkled with flaxseeds 


Lunch 


mango, and brown rice or lightly cooked diced potatoes 

drizzled with Apple Cider Vinaigrette* and topped with 

sardines, almonds, and toasted unsweetened coconut 

Dinner 



Green salad with sliced tomato, avocado, and dried figs tossed 

in coconut oil and apple cider vinegar 

Carrot sticks 


Day 7 

Breakfast 

Fruit smoothie with pineapple, banana, yogurt, coconut juice, 

and unsweetened apple juice 


Lunch 

Tabbouleh salad with chopped walnuts, toasted unsweetened 

coconut, and sliced avocado and tomato drizzled with 


Carrot sticks

Dinner 

Grilled chicken breast with skin 

Mashed sweet potatoes with butter 

Green salad with sliced fresh figs tossed in Balsamic 

Vinaigrette* and sprinkled with sesame seeds 

Carrot sticks 

Migraine 

Migraine sufferers are often deficient in B-complex vitamins, 

magnesium, and omega-3 fatty acids. The foods listed here and 

in the migraine menu plan help to erase these nutritional deficiencies 

with the result that the number and severity of migraine 

headaches are reduced. 

✤ Yogurt and powdered ginger provide B-complex vitamins. 

Ginger also blocks the production of prostoglandins, which 

trigger inflammation. 

✤ Root vegetables, apples, bananas, peaches, lima beans, and 

whole grains are good sources of B vitamins, potassium, 

and vitamin A. 

✤ Fatty fish including salmon, mackerel, and sardines provide 

omega-3 fatty acids. 

✤ Avoid the following foods, which appear to trigger 

migraines: chocolate, coffee, citrus, alcohol, and dairy 

products unless fermented. 

Day 1 

Breakfast 

Sliced apple and banana 

Eggs scrambled in pure olive oil or coconut oil on a bed of 

chopped raw or lightly cooked baby spinach 

1 or 2 slices whole-grain toast with fruit-sweetened jam

Lunch 


grated carrot, lettuce, and green onion on whole-grain 

bread spread with hummus and drizzled with extra-virgin 

olive oil 

Dinner 


Roasted Vegetables* (yams or sweet potatoes) 

Lightly steamed lima beans 

Carrot sticks 

Day 2 

Breakfast 

Banana, apple, and peach slices with whole-milk yogurt, sprinkled 

with powdered ginger 

1 or 2 slices toasted brown rice or millet bread dipped in extravirgin 

olive oil 

Lunch 

Filet of mackerel atop a baby spinach salad with sliced hardboiled 

eggs, mushrooms, avocado, peaches, and steamed lima 

beans drizzled with Honey-Yogurt Dressing* 

Dinner 

Chicken Stroganoff * on a bed of whole-grain pasta 

Steamed broccoli sprinkled with extra-virgin olive oil 

Carrot sticks 

Day 3 

Breakfast 

Whole-grain cereal with whole-milk yogurt, raisins, banana, 

peaches, and a sprinkling of almonds, flaxseeds, and 

powdered ginger

Lunch 


Steamed lima beans 

1 or 2 slices brown rice or millet bread dipped in extra-virgin 

olive oil 

Carrot sticks 

Dinner 


Couscous or quinoa with a dollop of whole-milk yogurt and 

sprinkled with powdered ginger 

Steamed lima beans 

Carrot sticks 

Day 4 

Breakfast 

Sliced apple 

Eggs or tofu scrambled in coconut oil or pure olive oil 

Grated Potatoes (see index for recipe) with a sprinkling of extravirgin 

olive oil and walnuts 

Lunch 

Quinoa or tabbouleh salad with sliced avocado, tomato, 

radishes, cooked diced beets, and mushrooms on a bed of 

arugula, drizzled with extra-virgin olive oil and apple cider 

vinegar, and topped with filet of mackerel 

Dinner 



Carrot sticks

Day 5 

Breakfast 

Oatmeal with fresh peach, apple, banana, walnuts, and flaxseeds 

topped with whole-milk yogurt and sprinkled with powdered 

ginger 

Lunch 

Mediterranean Lentil Stew* on a bed of barley or brown rice 

topped with a dollop of whole-milk yogurt and chopped 

almonds 

Carrot sticks 

Dinner 


salmon) 



coconut oil and lemon juice 

Day 6 

Breakfast 

Whole-grain cereal with sliced banana, peach, apple, chopped 

walnuts, and sesame seeds topped with whole-milk yogurt 

and sprinkled with powdered ginger 

Lunch 


mango tossed in extra-virgin olive oil and a few drops lemon 

juice and topped with sardines and toasted almonds

Dinner 

Smoked oysters on whole-wheat crackers 



Green salad with sliced tomato and cucumber tossed in Apple 

Cider Vinaigrette* 

Day 7 

Breakfast 

Fruit smoothie with pineapple, banana, peach, apple, wholemilk 

yogurt, and unsweetened apple juice 


Lunch 

Brown rice or tabbouleh salad with sliced carrot, pepper, onion, 

and steamed lima beans tossed in Balsamic Vinaigrette* and 

topped with chunks of tofu, a dollop of whole-milk yogurt, 

crushed walnuts, and sprinkled with powdered ginger 

Celery sticks 

Dinner 



Carrot sticks 

Prostate Problems 

Low-grade infection and prostate enlargement are common problems 

in middle-aged men, and cancer of the prostate is becoming 

more common. Diet is the key to preventing these illnesses and 

also in reducing their severity. The foods listed below are included 

in the menu plan for prostate problems.

✤ One carrot daily reduces inflammation. 

✤ Oysters, preferably smoked, supply zinc. The prostate has 

six times more zinc than any other organ. 

✤ Avocados and tomatoes eaten together can reduce cancer 

growth by 52 percent. Avocados are high in lutein, which 

inhibits prostate cancer. 

✤ Citrus, especially lemons, which have high levels of anticancer 

nutrients vitamins C and A, and grapefruit, which is 

high in the powerful antioxidant lycopene. Impressive anecdotal 

evidence indicates that four lemons or two grapefruits 

daily have been known to cure prostate cancer. 

✤ A handful of pumpkin seeds and a few walnuts daily can 

shrink an enlarged prostate. 

✤ Green tea can prevent cancer recurrence. Drink 1 cup of 

green tea during the day, preferably at bedtime. 

Day 1 

Breakfast 

Lemonade made with the juice of 4 lemons, distilled or spring 

water, and sweetened with honey (preferably unfiltered) or 

stevia 


bed of chopped raw baby spinach 


Lunch 


lettuce, and green onion on whole-grain bread spread 

with hummus and drizzled with extra-virgin olive oil 

A handful of pumpkin seeds

Dinner 




lemon juice 

1 raw carrot 

1 cup green tea (preferably at bedtime) 

Day 2 

Breakfast 

Fresh grapefruit juice made from the juice of 2 whole 

grapefruits 

Whole-milk yogurt with banana, sweetened with honey (preferably 

unfiltered), and sprinkled with walnuts 


Lunch 


avocado, and tomato tossed in Honey-Yogurt Dressing* 

A handful of pumpkin seeds 

Dinner 

Chicken Stroganoff* on a bed of whole-grain pasta or brown 

rice 

Steamed broccoli with 1 pat butter and a few drops lemon juice 

1 raw carrot 


Day 3 

Breakfast 


apricots, dates, and a sprinkling of almonds and flaxseeds

Lunch 



stevia 



Green salad with sliced avocado, tomato, and a handful of 

pumpkin seeds tossed in Apple Cider Vinaigrette* 

1 whole carrot 

A small handful of pumpkin seeds 

Dinner 


Sliced avocado and tomato drizzled with extra-virgin olive oil 


Celery sticks 

A few walnuts 


Day 4 

Breakfast 


grapefruits 

Eggs scrambled in coconut oil and butter 

Grated Potatoes (see index for recipe) topped with walnuts and 

almonds 

Lunch 

Quinoa or tabbouleh salad with sliced tomato and avocado on a 

bed of arugula, drizzled with extra-virgin olive oil and apple 

cider vinegar, and sprinkled with a handful of pumpkin seeds

Dinner 



1 raw carrot 


Day 5 

Breakfast 



stevia 

Oatmeal with fresh seasonal berries and banana topped with 

whole-milk yogurt and a sprinkling of walnuts 

Lunch 

Mediterranean Lentil Stew* with chopped almonds on a bed of 

brown rice 

Green salad with sliced tomato and avocado tossed in Balsamic 

Vinaigrette* 


Dinner 


salmon) 

Steamed spinach sprinkled with coconut oil or extra-virgin olive 

oil 

Canned stewed tomatoes heated in a little butter 

Roasted Vegetables* (potatoes, green and red bell peppers, and 

eggplant) 

1 raw carrot 

1 cup green tea (preferably at bedtime)

Day 6 

Breakfast 

Fresh grapefruit juice made from the juice of 2 whole grapefruits 



Lunch 


Mixed green salad with sliced tomato, avocado, mango, and 

cucumber tossed in Apple Cider Vinaigrette* and topped with 

sardines and slivered almonds 


Dinner 


1 or 2 slices whole-grain bread 

Green salad with sliced tomato, avocado, and garbanzo beans 

tossed in Apple Cider Vinaigrette* 

1 raw carrot 


Day 7 

Breakfast 

Fruit smoothie with pineapple, banana, whole-milk yogurt, and 



Lunch 



stevia 

Brown rice salad with sliced avocado, tomato, chunks of tofu, 

and crushed walnuts tossed in Honey-Yogurt Dressing* 


Dinner 


Lamb Stew* 


Canned stewed tomatoes with chopped raw garlic, heated and 

topped with extra-virgin olive oil 

1 raw carrot 


Stomach, Esophageal, and 

Intestinal Problems 

Although eating the foods appropriate to your metabolism will 

prevent inflammatory digestive tract diseases, they won’t heal 

existing ones. To do that you need the following special healing 

foods, which are included in the diet plan: 

✤ Gelatin, Alkalinizing Potato Water, Grated Potatoes, 

bananas, and raw cabbage juice neutralize acid waste, heal 

inflammation, and rebuild the mucous membranes. (Make 

raw cabbage juice using a juicer, preferably the Champion 

Juicer because it doesn’t destroy enzymes, and enough 

cabbage to make one 8-ounce glass of juice.) 

Day 1 

Breakfast 


water and mixed with your favorite fruit juice 



Grated Potatoes (see index for recipe)

Lunch 

Raw vegetable sandwich with sliced tomato, cucumber, grated 

carrots, lettuce, and green onion on whole-grain bread spread 

with hummus and drizzled with extra-virgin olive oil 

Raw cabbage juice 

Dinner 



Steamed Swiss chard with 1 pat butter 


Carrot sticks 

Day 2 

Breakfast 



Sliced banana with whole-milk yogurt, sweetened with honey 



Lunch 


and avocado tossed in Honey-Yogurt Dressing* 


Dinner 



Raw cabbage juice

Day 3 

Breakfast 



Whole-grain cereal with soy milk, raisins, banana, chopped 

dates, and a sprinkling of almonds 

Lunch 


1 or 2 slices brown rice or multigrain bread 


Dinner 

Chicken Stroganoff* 


Steamed broccoli and carrots tossed in extra-virgin olive oil and 

a few drops lemon juice 

Day 4 

Breakfast 



Eggs or tofu scrambled in pure olive oil or coconut oil and 

butter 


Lunch 

Tabbouleh salad with sliced avocado, red or orange bell pepper, 

and mushrooms tossed in extra-virgin olive oil and apple cider 

vinegar and served on a bed of arugula 

Raw cabbage juice

Dinner 


salmon) 

Steamed cabbage and onion with 1 pat butter on a bed of barley 

or brown rice 


Day 5 

Breakfast 

Oatmeal with fresh seasonal berries, sliced banana, and chunks 

of kiwi topped with a dollop of whole-milk yogurt 


Lunch 




Dinner 

Red snapper or other fish with Mango Cilantro Salsa* (see 


Steamed spinach sprinkled with extra-virgin olive oil 


Day 6 

Breakfast 






Lunch 


carrot, cabbage, and mango tossed in Balsamic Vinaigrette* 

and topped with sardines and almonds 


Dinner 





Day 7 

Breakfast 

Fruit smoothie with orange slices, banana, whole-milk yogurt, 

and unsweetened apple juice 



Lunch 



Brown rice salad with sliced tomato, avocado, chunks of tofu, 

and crushed walnuts tossed in extra-virgin olive oil and apple 

cider vinegar 


Dinner 



Raw cabbage juice

Regain Health 

Meat Based Diets 

Almond milk, used in some menus, can be found in health food 

stores and organic food supermarkets. 

Arthritis 

The healing foods for meat eaters are the same as those grain 

eaters incorporate into their menu plans for arthritis. The food 

items in this plan that have proven most effective for eliminating

pain are the Alkalinizing Potato Water and the raw potato slivers. 

The key foods in the meat-eater’s menu plan that help heal arthritis 

are as follows: 

✤ Alkalinizing Potato Water and raw potato slivers eliminate 

or reduce pain. 

✤ Okra and celery make joints more flexible because they are 

high in sodium. 

✤ Powdered ginger, cloves, and garlic lessen joint pain. 

✤ Organic raw eggs are high in pantothenic acid, a B vitamin 

in which most arthritics are deficient. 

✤ Whey (found in health food stores) and liver are also high 

in B vitamins: eat 3 or 4 tablespoons per week. 

✤ Citrus fruit and cherry juice break up calcium deposits. 

Cherry juice is especially effective for bursitis. 

✤ Salmon, mackerel, and sardines are rich in vitamin D, 

which the body needs to absorb calcium. 

Day 1 

Breakfast 

Oatmeal with sliced oranges, whole-milk yogurt, and sprinkled 

with powdered ginger and walnuts 

Chai tea brewed from tea bag and sweetened with honey 


Organic Raw Egg Almond Milk Shake* with whey protein or 


Lunch 

Lamb burger topped with minced garlic and grilled onion on a 

bed of mixed lettuce salad with sliced pickled okra, avocado, 

mango, and sardines (optional) sprinkled with extra-virgin 


1 or 2 slices spelt or rye bread with butter

Dinner 

Calf ’s liver and onion sautéed in pure olive oil and butter (or if 

you don’t like liver, grilled steak) 



Raw potato slivers (use peeler to make slivers) 

Day 2 

Breakfast 

Whole-grain flour tortilla filled with eggs scrambled in butter, 

grated carrot, green onion, and goat cheese 



Organic Raw Egg Almond Milk Shake* with whey protein 

Lunch 

Sweet Potato and Green Bean Salad* (add ¼ cup sliced celery to 

recipe) 


Dinner 

Beef Curry with Minted Cucumber Yogurt Sauce* 

Steamed celery sprinkled with extra-virgin olive oil 

1 or 2 slices brown rice or millet bread with butter 

Carrot sticks and raw potato slivers 

Day 3 

Breakfast 

Fruit salad with banana, pineapple, a dollop of whole-milk 

yogurt, chopped walnuts, and sprinkled with ½ ounce gelatin 

powder 



(preferably unfiltered)

Lunch 

Raw vegetable sandwich with sliced cucumber, avocado, 

tomato, and onion on whole-grain bread spread with mustard 

or hummus and sprinkled with extra-virgin olive oil 


Celery sticks 

Dinner 

Mackerel filet with Mango Cilantro Salsa* (see Salmon Filet 

with Mango Cilantro Salsa* recipe) 

Mashed potatoes with butter 

Lightly cooked broccoli 

Raw potato slivers and celery sticks 

Day 4 

Breakfast 

1 or 2 poached eggs on a bed of Grated Potatoes seasoned with 

green onion, parsley, and butter 





Lunch 

Vegetable Beef Soup* (add ½ cup celery to recipe) 



Dinner 



Celery sticks and raw potato slivers

Day 5 

Breakfast 

Oatmeal with papaya, banana, mango, almonds, and sprinkled 

with ½–1 ounce gelatin 




Lunch 


Mixed green salad with goat cheese, raw walnuts, and sliced 

peaches or mango tossed in apple cider vinegar and extravirgin 

olive oil 

Celery sticks and raw potato slivers 

Dinner 

Grilled chicken or duck breast topped with sliced pickled okra 


Lightly steamed green beans with extra-virgin olive oil and 

wedge of lemon 


Day 6 

Breakfast 

1 or 2 eggs fried over easy in butter 

1 or 2 slices whole-grain toast with butter and unsweetened 

apple butter 





Lunch 

Salmon (preferably wild), grilled, broiled, or baked, with 

Walnut-Basil Butter* 

Steamed peas and carrots sprinkled with sesame seeds 


Dinner 

Lamb Stew* sprinkled with ½–1 ounce gelatin powder 

Green salad with cherry tomatoes and sliced celery tossed in 



Day 7 

Breakfast 

1 or 2 whole-grain waffles with unsweetened almond butter and 

fruit-sweetened jam 





Lunch 

Salad with brown rice, green onion, red grapes, sliced red bell 

pepper, and chopped or sliced almonds tossed in Balsamic 

Vinaigrette* 


Dinner 

Chicken livers and onion sautéed in pure olive oil and butter 

with Apple-Onion Compote* (see Pork Tenderloin with 

Apple-Onion Compote* recipe) 

Roasted Vegetables* (potatoes, orange and red bell peppers, and 

zucchini, squash, or eggplant)

Steamed cauliflower with butter 

Carrot sticks 

Asthma, Bronchitis, and Emphysema 

A combination of the following healing foods has proven effective 

in restoring the lungs to health. 

✤ Garlic, cayenne, mustard, coffee, and hot chili pepper 

several times weekly open up the bronchial tubes and heal 

inflammation. 

✤ Onion should be eaten as often as possible. Onions (and 

garlic) contain a substance called Allium that has an antiinflammatory 

effect. 

✤ Orange juice and cantaloupe are high in vitamin C. As 

vitamin C courses through the blood it picks up and 

disposes of acid waste, which inflames the joints. 

✤ Dark green leafy vegetables are excellent for asthma 

because they are high in omega-3 fatty acids, which build 

strong cell membranes. 

✤ Ground flaxseed is rich in omega-3 fatty acids. 

✤ Saturated fat to build strong cellular membranes in the 

lungs should be eaten in a limited amount by the grain 

eater. (See index where fats and oils for the grain eater are 

listed.) 

✤ An apple daily makes it easier for the asthmatic to breathe. 

Day 1 

Breakfast 

Orange juice 

Oatmeal with sliced cantaloupe, whole-milk yogurt, and a 

sprinkling of walnuts 

1 cup coffee

Lunch 

Lamb burger topped with sliced red onion and jalapeños on a 

mixed lettuce salad with sliced avocado and mango tossed in 



Dinner 

Grilled steak with grilled onion and Dijon mustard 

Lightly steamed spinach or chard 


Celery sticks 

Day 2 

Breakfast 



1 cup coffee 

Lunch 

1 apple 

Sweet Potato and Green Bean Salad* sprinkled with chopped 

green onion 


A few almonds or walnuts 

Dinner 


A side dish of brown rice with butter 

Raw sliced red or yellow bell pepper

Day 3 

Breakfast 

Fruit salad with sliced orange, apple, and cantaloupe topped 

with a dollop of whole-milk yogurt, chopped almonds, and 

walnuts 


1 cup coffee 

Lunch 

1 apple 

Brown rice salad with diced avocado, sliced onion, cucumber, 

radishes, and mango tossed in Apple Cider Vinaigrette* 

Dinner 

Thick-cut lean pork chop with Mango Cilantro Salsa* (see 



Steamed spinach with a sprinkling of extra-virgin olive oil and 

lemon juice 


Day 4 

Breakfast 

1 or 2 poached eggs on a bed of Grated Potatoes (see index for 

recipe) seasoned with green onion, parsley, and butter 

1 cup coffee 

Lunch 

1 apple 


Green salad with sliced onion and cherry tomatoes tossed in 

extra-virgin olive oil and apple cider vinegar

Dinner 


A side dish of brown rice with butter and a tiny dash of cayenne 

pepper (optional) 


Day 5 

Breakfast 

Orange juice 

Oatmeal with sliced cantaloupe, banana, and almonds 

1 cup coffee 

Lunch 

Mixed salad with cooked diced beet, lightly cooked diced 

potato, and chopped onion tossed in extra-virgin olive oil and 

apple cider vinegar and topped with chopped mint and 

walnuts 

Dinner 

Dijon marinated grilled or roasted chicken breast 

Steamed whole artichoke with melted garlic butter for dipping 

Lightly cooked green beans sprinkled with chopped raw red 

onion 

Carrot sticks 

Day 6 

Breakfast 

Sliced cantaloupe 



1 cup coffee

Lunch 

Salmon (preferably wild), broiled, grilled, or baked, with 


Steamed peas, carrots, and potato chunks with butter and a tiny 

dash of cayenne pepper (optional) 

Celery sticks 

Dinner 

1 apple 

Lamb Stew* 

Lightly steamed green beans with butter 

Green salad with walnuts and sesame seeds tossed in Balsamic 

Vinaigrette* 

Day 7 

Breakfast 

1 or 2 whole-grain waffles with unsweetened peanut butter and 


1 cup coffee 

Lunch 

1 apple 

Salad with green onion, red grapes, and sliced red bell pepper 

tossed in extra-virgin olive oil and apple cider vinegar 


Dinner 


Lightly steamed spinach 

1 boiled potato rolled in butter and Dijon mustard 

Celery sticks

Cancer Prevention 

The foods that stand out as cancer preventives are orange vegetables 

and berries. There are other foods as well that protect 

against cancer. These anticancer foods, included in the menu 

plans, are as follows: 

✤ Brussels sprouts, cabbage, bok choy, and green pepper have 

high levels of folic acid that block the formation of cancer 

tumors. 

✤ Carrots, sweet potatoes, squash, pumpkin, and mango contain 

beta carotene, which fights cancer by repairing damaged 

DNA. 

✤ Strawberries and black raspberries depress growth of cancer 

cells. 

✤ Sunflower seeds and wheat germ are cancer preventives 

because of their high levels of vitamin B₆. 

✤ Ground flaxseed increases anticancer hormones. 

✤ Yogurt lowers risk of intestinal cancer. 

✤ Cooked tomatoes help prevent prostate cancer. 

✤ Raw apples decrease risk of lung cancer. 

✤ Almonds are a general cancer preventive. 

Day 1 

Breakfast 

Oatmeal with black raspberries, strawberries, walnuts, a dollop 

of whole-milk yogurt, and sprinkled with 2 tablespoons 

ground flaxseed 

Lunch 

Mixed lettuce salad with lightly cooked diced potato, sliced avocado, 

mango, and apples tossed in Balsamic Vinaigrette*

Dinner 

Grilled steak 

Lightly steamed green beans and carrots topped with chopped 

green onion 

Roasted butternut squash with butter 

Carrot sticks 

Day 2 

Breakfast 

2 tablespoons ground flaxseed mixed into black raspberry juice 



Lunch 

Sweet Potato and Green Bean Salad* on a bed of raw baby 

spinach 


Dinner 

Beef Curry topped with Minted Cucumber Yogurt Sauce* 




Day 3 

Breakfast 

Fruit salad with sliced banana, strawberries or black raspberries, 

a dollop of whole-milk yogurt, and sprinkled with wheat 

germ and flaxseed 

1 or 2 slices whole-grain toast with butter

Lunch 

Brown rice with sliced avocado, mango, orange bell pepper, and 

red cabbage, drizzled with extra-virgin olive oil, a few drops 

lemon juice, and sprinkled with sunflower seeds 

Carrot sticks 

Dinner 

Thick-cut lean pork chop with Mango Cilantro Salsa* (see 


Roasted Vegetables* (sweet potatoes) with a tiny dash of cayenne 

pepper (optional) 

Steamed spinach with butter 

Raw green pepper slices 

Day 4 

Breakfast 

2 tablespoons ground flaxseed mixed with black raspberry juice 

1 or 2 poached eggs on a bed of Grated Potatoes seasoned with 

green onion, parsley, and butter 

Lunch 

Sliced raw green and orange bell pepper tossed in extra-virgin 


Baked acorn squash with butter 



Dinner 


Lightly steamed brussels sprouts tossed in butter or a sprinkling 

of coconut oil 

Carrot sticks

Day 5 

Breakfast 

Oatmeal with whole-milk yogurt, black raspberries, strawberries, 

banana, and mango topped with chopped almonds and 

sunflower seeds 

Lunch 

Mixed green salad with cooked diced beet, lightly cooked diced 

potato, and orange bell pepper tossed in Apple Cider Vinaigrette* 

and topped with goat cheese, chopped mint, and raw 

walnuts 

Dinner 




Canned whole tomatoes, drained and heated, topped with 

chopped raw green pepper, grated carrot, and drizzled with 

extra-virgin olive oil or coconut oil 

Day 6 

Breakfast 

Strawberries topped with a dollop of whole-milk yogurt and 

sprinkled with ground flaxseed 



Lunch 


Lightly steamed bok choy and carrots with butter or a sprinkling 

of coconut oil 

Raw green pepper slices

Dinner 

Lamb Stew* 

Green salad with chunks of apple, toasted almonds, and sunflower 

seeds tossed in Balsamic Vinaigrette* 

Day 7 

Breakfast 

1 or 2 whole-grain waffles with unsweetened almond butter 

topped with sliced strawberries or black raspberries and 

sprinkled with sunflower seeds 

Lunch 

Salad with green onion, red grapes, sliced orange and green bell 

pepper, and chopped walnuts and almonds tossed in Apple 

Cider Vinaigrette* 


Dinner 


Lightly steamed brussels sprouts with butter 


Carrot sticks 


Cardiovascular Disorders 

This menu plan contains foods that lower the incidence of 

aneurysms (weakened blood vessel walls), heal thromboses (blood 

clots), reduce high blood pressure, normalize elevated uric acid, 

strengthen weak heart muscle, and lower cholesterol. These foods 

include:

✤ Nuts, seeds, green olives, and olive oil due to their 

monounsaturated oils, and in the case of nuts, their high 

levels of vitamin E and selenium. 

✤ Fish, particularly sardines, mackerel, salmon, lobster, and 

oysters because of their high omega-3 fatty acid levels. 

✤ Grapes, blueberries, strawberries, plums, and red apples 

prevent blood clots because of their high levels of carotene 

and antioxidants. 

✤ Green tea, because of its high level of antioxidants, and 

avocadoes and olive oil, because they are high in monounsaturated 

oils, lower cholesterol. 

✤ Olives, endive, green leafy vegetables, and white clover 

honey strengthen the heart muscle due to their antioxidants 

and, in the case of vegetables and fruit, their high levels of 

carotene. 

Day 1 

Breakfast 

Oatmeal with whole-milk yogurt, fresh blueberries or strawberries, 

red grapes, apricots, and a sprinkling of raw walnuts and 


1 cup green tea with white clover honey 

Lunch 

Mixed endive and lettuce salad with cooked diced beet and 

potatoes, green olives, sliced avocado, and papaya tossed in 


Dinner 

Grilled steak 

Roasted Vegetables* (potatoes, eggplant, and onion) 

Crunchy Coleslaw* made with red cabbage

Day 2 

Breakfast 


chopped raw red pepper, green onion, and sliced avocado 


Lunch 

Sweet Potato and Green Bean Salad* served on a bed of 

chopped endive drizzled with extra-virgin olive oil and sprinkled 

with green olives, sesame seeds, and walnuts 

Dinner 

Beef Curry with Minted Cucumber Yogurt Sauce* topped with 




Day 3 

Breakfast 

Fruit salad with fresh blueberries or strawberries, plums or red 

apples, and banana topped with whole-milk yogurt, almonds, 

and sesame seeds 



Lunch 

Brown rice salad with sliced red cabbage, avocado, green olives, 

and endive tossed in Balsamic Vinaigrette*

Dinner 

Sautéed duck breast with Mango Cilantro Salsa* (see Salmon 

Filet with Mango Cilantro Salsa* recipe) 

Mashed potatoes 

Lightly steamed broccoli sprinkled with butter or coconut oil 

Carrot sticks 

Day 4 

Breakfast 




Lunch 

Sliced avocado, cucumber, and fresh blueberries on bed of 

Belgian endive drizzled with extra-virgin olive oil and a dash 

of apple cider vinegar 


Dinner 


Roasted Vegetables* (potatoes, red bell pepper, and eggplant) 

Carrot sticks 

A handful of pumpkin or sesame seeds 

Day 5 

Breakfast 

Whole-grain cereal with fresh blueberries or strawberries, sliced 

apple, dried apricots, chopped walnuts, almonds, and almond 

milk 

1 cup green tea with white clover honey

Lunch 

Green salad with lightly cooked diced potato and beet, sliced 

raw red cabbage, and red pepper tossed in Apple Cider 

Vinaigrette* and topped with chopped mint, walnuts, and 

flaxseeds 

Dinner 

Grilled chicken breast with black olives, steamed beets, and 

spaghetti squash sprinkled with extra-virgin olive oil 

Green beans marinated in extra-virgin olive oil and apple cider 

vinegar topped with sliced tomato 


Day 6 

Breakfast 




Lunch 

Raw vegetable sandwich with sliced avocado, tomato, red 

cabbage, papaya, red pepper, and red onion on whole-grain 

bread spread with mustard and drizzled with extra-virgin 

olive oil 

Dinner 

Lamb Stew* 

Endive salad with cooked diced beets, black olives, green olives, 

and sunflower seeds 

1 slice whole-grain or brown rice bread with butter

Day 7 

Breakfast 

1 apple 

1 or 2 whole-grain waffles with unsweetened almond butter, or 

peanut butter, sprinkled with fresh seasonal berries 


Lunch 

Salad with a little brown rice, sliced green onion, red grapes, red 

bell pepper, avocado, Belgian endive, red cabbage, chopped 

almonds, walnuts, and sesame seeds tossed in extra-virgin 


Dinner 


Roasted Vegetables* (sweet potatoes and eggplant) 

Red, orange, and/or green bell pepper slices drizzled with Balsamic 

Vinaigrette* 

Circulatory Disorders 

This menu plan contains foods that heal hardened arteries, elevated 

homocysteine levels, and poor circulation. 

✤ Garlic, garlic juice, raw potatoes, and Alkalinizing Potato 

Water clear the arteries of fatty plaques. 

✤ Romaine lettuce, dark green leafy vegetables, lentils, wheat 

germ, orange juice, and egg yolk lower homocysteine levels. 

✤ Grated Potatoes, Alkalinizing Potato Water, and dark green 

leafy vegetables contain nitrate that dilates the blood vessels, 

increases circulation, and alkalinizes the blood.

Day 1 

Breakfast 

Oatmeal with sliced orange and banana topped with a 

sprinkling of walnuts and wheat germ 

Organic Raw Egg Almond Milk Shake* 

Lunch 

Lamb burger topped with grilled onion 

Romaine lettuce salad with a little minced garlic, sliced avocado, 

and mango drizzled with extra-virgin olive oil or coconut oil 



Dinner 





Day 2 

Breakfast 

Whole-grain flour tortilla filled with eggs scrambled in butter 

Salad with grated carrot, cooked grated beet, and chopped 

green onion tossed in extra-virgin olive oil and apple cider 

vinegar 


Lunch 

Sweet Potato and Green Bean Salad* served on a bed of romaine 

lettuce tossed in extra-virgin olive oil, apple cider vinegar, and 

garlic juice

Dinner 




minced garlic 

Carrot sticks 

Day 3 

Breakfast 

Fruit salad with fresh seasonal berries, sliced apple, banana, and 

plums topped with a dollop of whole-milk yogurt and sprinkled 

with wheat germ and flaxseeds 



Lunch 

Romaine lettuce salad with lightly cooked diced potato, cooked 

diced beet, sliced cucumber, and green onion tossed in extravirgin 

olive oil, apple cider vinegar, and minced garlic 


Dinner 


Steamed broccoli with butter 


Day 4 

Breakfast 

Poached eggs on a bed of Grated Potatoes (see index for recipe) 

with green onion, parsley, and butter

Lunch 


Romaine lettuce salad with grated carrot and raw green pepper 

slices tossed in extra-virgin olive oil and apple cider vinegar, 

and topped with almonds, walnuts, and flaxseeds 

Dinner 

Thick-cut, lean pork chop with Mango Cilantro Salsa* (see 



Lightly steamed broccoli with butter 


Day 5 

Breakfast 

Whole-grain cereal topped with fresh blueberries or strawberries; 

sliced apple, banana, or plums; almonds; and sunflower 



Lunch 

Salad with shredded iceberg lettuce, cooked diced beet, lightly 

cooked diced potato, sliced avocado, cucumber, and cherry 

tomatoes, tossed in extra-virgin olive oil and apple cider vinegar, 

and topped with chopped mint and toasted almonds 


Dinner 

Calf ’s liver and onion sautéed in pure olive oil and butter 


Lightly steamed green beans sprinkled with extra-virgin olive oil 


Day 6 

Breakfast 




Lunch 

Raw vegetable sandwich with sliced tomato, cucumber, green 

onion, and green olives on whole-grain bread with Dijon 

mustard and drizzled with extra-virgin olive oil 

Dinner 

Lamb Stew* 

Raw baby spinach salad with walnuts and sliced pear or melon 

tossed in Apple Cider Vinaigrette* 


Day 7 

Breakfast 




Lunch 

Salad with romaine lettuce, brown rice, sliced green onion, red 

grapes, red bell pepper, and tomato tossed in Balsamic Vinaigrette* 

and topped with chopped almonds 


Dinner 

Calf ’s liver sautéed in pure olive oil and butter with Apple- 

Onion Compote* (see Pork Tenderloin with Apple-Onion 

Compote* recipe) 

Roasted Vegetables* (sweet potatoes, green and orange bell pepper, 

and eggplant) 

Carrot sticks and cucumber slices 

Diabetes 

The foods listed here in the diabetic meat-eater’s menu plan lower 

blood sugar and help prevent kidney damage: 

✤ Nuts, eggs, green pepper, broccoli, brussels sprouts, pork, 

raw or cooked onion, raw string beans, and fish lower blood 

sugar. 

✤ Eggs, preferably raw (if eaten raw eat only organic eggs), 

nuts, and whole grains—foods high in vitamin B 1 

complex—help prevent kidney damage. 

Diabetics should limit carbohydrates to 40 percent of the diet. 

For diabetics and others who want to find a sweetener that is 

healthy and won’t put on weight, stevia is a good choice. It’s an 

herbal plant that grows in South America and is 100 to 300 times 

sweeter than sugar. For that reason, use it sparingly until you find 

the amount that gives you the right degree of sweetness. It can be 

purchased in health food stores and organic food supermarkets. 

Day 1 

Breakfast 

Oatmeal with whole-milk yogurt, sliced banana, kiwi, and a 

sprinkling of walnuts

Lunch 

Mixed lettuce salad with sliced avocado, green peppers, 

blanched green beans, and mango tossed in Balsamic Vinaigrette* 

and sprinkled with sesame seeds 

1 or 2 corn tortillas 


Dinner 


Steamed broccoli 


Celery sticks 

Day 2 

Breakfast 

Whole-grain flour tortilla filled with eggs scrambled with butter, 

grated carrot, chopped green pepper, and green onion 

Lunch 




Dinner 

Beef Curry with Minted Cucumber and Yogurt Sauce* 

Steamed brussels sprouts 

Green pepper slices and carrot sticks 

Day 3 

Breakfast 

Fruit salad with sliced apple and banana topped with a dollop of 

whole-milk yogurt and walnuts 

1 egg fried over easy in butter 

1 or 2 slices whole-grain bread with butter

Lunch 


Brown rice with 1 pat butter and sprinkled with diced avocado 

Celery sticks and cucumber slices 

Dinner 



Small serving brown rice with butter 

Steamed brussels sprouts and green beans sprinkled with extravirgin 

olive oil 

Green bell pepper slices 

Day 4 

Breakfast 

1 or 2 poached eggs on 1 slice whole-grain toast, topped with 

buttered steamed asparagus, and sprinkled with chopped 


Lunch 


A side dish of brown rice 

Blanched broccoli florets tossed in extra-virgin olive oil and 

apple cider vinegar and sprinkled with sesame seeds 

Dinner 

Grilled or broiled lamb chops 

Lightly steamed brussels sprouts 


Celery sticks

Day 5 

Breakfast 

Whole-grain cereal with whole-milk yogurt, chunks of papaya 

and banana, and chopped almonds and walnuts 

Lunch 

Green salad with cooked diced beet, green pepper, a little 

brown rice, green onion, and tomato, tossed in extra-virgin 

olive oil and apple cider vinegar, and sprinkled with walnuts 

and sesame seeds 

Dinner 


Steamed green beans sprinkled with extra-virgin olive oil, apple 

cider vinegar, chopped hard-boiled egg, and parsley 


Celery sticks and cucumber slices 

Day 6 

Breakfast 

1 or 2 soft-boiled eggs on 1 slice whole-grain toast with butter 

and 1 slice whole-grain toast with unsweetened apple butter 

Lunch 



Lightly steamed brussels sprouts and broccoli drizzled with 

extra-virgin olive oil and lemon juice 

1 or 2 slices whole-grain bread with butter

Dinner 

Black Bean Chili with Adobo* 

Green salad with sliced green and orange bell pepper, onion, 

and cherry tomatoes tossed in Balsamic Vinaigrette* and 

topped with walnuts and sesame or sunflower seeds 

Day 7 

Breakfast 


a few fresh seasonal berries 

Lunch 

Mixed green salad with green onion, red grapes, sliced avocado, 

blanched green beans, and green bell pepper, tossed in extravirgin 

olive oil and apple cider vinegar, and topped with 

chopped walnuts and sesame seeds 

Dinner 


Roasted Vegetables* (eggplant, green bell pepper, and 

onion) 

Lightly steamed cauliflower and green beans with butter 

Celery sticks 

Hepatitis 

Hepatitis B and C cause liver damage that can become chronic, 

making cirrhosis of the liver or cancer more likely. Foods that help 

to heal the inflamed liver reduce the chances of this happening. 

These foods are included in the menu plan for meat eaters with 

hepatitis:

✤ Potato soup heals inflammation. 

✤ Garlic, onions, carrots, brussels sprouts, artichoke hearts, 

and dark green leafy vegetables improve liver function. 

because they are high in vitamin K₁. 

✤ Liver, meat, yogurt, and cheese heal liver inflammation 

because they are high in vitamin K₂. 

Day 1 

Breakfast 

Oatmeal with sliced apple, chopped dried figs, and a sprinkling 

of walnuts 

Lunch 

Potato Soup* 

Romaine lettuce salad with sliced avocado, artichoke hearts, and 

mango, tossed in Apple Cider Vinaigrette*, and sprinkled 

with sunflower seeds and walnuts 

Dinner 

Grilled sirloin steak with sautéed red onion 

Roasted Vegetables* (potatoes, red and orange bell pepper, and 

eggplant) 

Lightly steamed green beans and onion with butter 

Carrot sticks 

Day 2 

Breakfast 


grated carrot, and green onion 

Lunch 


Potato Soup* 

Carrot sticks

Dinner 

Grilled or broiled steak sprinkled with chopped raw onion 



Celery sticks 

Day 3 

Breakfast 

Fruit salad with sliced banana, pineapple, a dollop of wholemilk 

yogurt, and a sprinkling of walnuts 


Lunch 

Potato Soup* 

Sardine sandwich with sliced avocado, onion, and tomato on 

whole-grain bread with mustard and sprinkled with extravirgin 

olive oil 


Dinner 



Garlic mashed potatoes 

Lightly cooked broccoli with butter 

Green or orange bell pepper slices 

Day 4 

Breakfast 


recipe) seasoned with green onion, parsley, and butter

Lunch 


Green salad with sliced red onion and mango tossed in Balsamic 

Vinaigrette* 

Dinner 

Potato Soup* 


1 slice whole-grain bread dipped in extra-virgin olive oil 

Carrot sticks 

Day 5 

Breakfast 

Whole-grain cereal with whole-milk yogurt, sliced papaya, 

banana, and mango, sprinkled with almonds, walnuts, and 

sesame seeds 

Lunch 

Potato Soup* 

Green salad with cooked diced beet, lightly cooked diced 

potato, goat cheese, sweet onion, mint, and raw walnuts, 

tossed in extra-virgin olive oil, apple cider vinegar, and 

minced garlic 

Dinner 



Lightly steamed green beans and potato chunks with garlic 

butter 

Celery sticks

Day 6 

Breakfast 

Sliced banana, fresh seasonal berries, and sliced apple 

1 or 2 soft-boiled eggs on 1 or 2 slices whole-grain toast with 

butter 

Lunch 

Potato Soup* 

Baked acorn squash with butter and honey 

Green salad with artichoke hearts and green onion tossed in 


Dinner 




Lightly steamed Swiss chard sprinkled with extra-virgin olive oil 


Day 7 

Breakfast 


fruit-sweetened jam, sprinkled with fresh seasonal berries 

Lunch 

Potato Soup* 

Salad with sliced green onion, red grapes, and red bell pepper 

tossed in Apple Cider Vinaigrette* and topped with chopped 

almonds, walnuts, and sesame seeds

Dinner 



Blanched cauliflower florets and green beans, tossed in extra- 

virgin olive oil and apple cider vinegar 

Hyperthyroid 

When hyperthyroid can’t be controlled with drugs, the thyroid is 

destroyed with radioactive iodine. To make sure this doesn’t happen 

to you, and to help your body heal when you have a hyperthyroid 

condition, make the following foods a regular part of your 

diet. 

✤ Raw cabbage, broccoli, and cauliflower prevent absorption 

of iodine. 

✤ Cooked liver (or raw liver juice) heals the thyroid gland. It 

should be eaten daily if possible. 

✤ Distilled water eliminates the industrial chemicals found in 

most tap water that speed up thyroid function. 

✤ Avoid commercial puddings, yogurt, and food additives— 

they contain iodine emulsifiers. 

Day 1 

Breakfast 

Oatmeal with whole-milk yogurt, sliced melon, banana, apple, 

and a sprinkling of walnuts and sesame seeds 

Distilled water

Lunch 

Mixed lettuce salad with sliced pear, red cabbage, raw broccoli, 

and avocado tossed in Apple Cider Vinaigrette* and sprinkled 

with sunflower seeds 


Dinner 




Raw cauliflower chunks tossed in extra-virgin olive oil and apple 

cider vinegar 


Day 2 

Breakfast 


grated carrot, grated raw broccoli stems, green onion, and 

goat cheese 


Lunch 

Chicken livers and onion sautéed in butter 



Dinner 

Beef Curry with Minted Cucumber Yogurt Sauce* (omit cauliflower 

from recipe and add the same amount of raw 

cauliflower just before serving) 


Distilled water

Day 3 

Breakfast 

Fruit salad with sliced banana, pineapple, a dollop of wholemilk 

yogurt, and sprinkled with walnuts, almonds, and 

sesame seeds 



Lunch 

Mixed lettuce salad with sliced tomato, avocado, raw cauliflower 

chunks, and lightly cooked diced potato tossed in Honey- 

Yogurt Dressing* and sprinkled with cashews and pine nuts 


Dinner 

Calf ’s liver sautéed in butter 

Brown rice with butter and topped with diced cucumber 

Sliced raw broccoli or cauliflower florets tossed in extra-virgin 



Day 4 

Breakfast 




Lunch 


and grated broccoli stems on whole-grain bread with 

mustard and a sprinkling of extra-virgin olive oil

Dinner 




Celery sticks 


Day 5 

Breakfast 


banana, almonds, and sunflower seeds 


Lunch 

Salad greens with cooked diced beet, lightly cooked diced 

potato, sliced cucumber, and cherry tomatoes, tossed in extravirgin 

olive oil and apple cider vinegar, and topped with goat 

cheese, chopped mint, and toasted walnuts 


Dinner 

Sardine sandwich with sliced onion, avocado, and tomato on 

whole-grain bread with mustard and a sprinkling of extravirgin 

olive oil 

Raw cauliflower florets 


Day 6 

Breakfast 

Fresh seasonal fruit 

1 or 2 soft-boiled eggs 


Distilled water

Lunch 

Steamed carrots, peas, and potato chunks and grated raw broccoli 

stems tossed in Apple Cider Vinaigrette* and sprinkled 

with flaxseeds 


Dinner 


Green salad with raw broccoli and cauliflower florets and cherry 

tomatoes tossed in Balsamic Vinaigrette* 


Day 7 

Breakfast 




Lunch 

Mixed lettuce salad with green onion, grated raw cabbage, red 

and green grapes, and sliced red bell pepper tossed in 

Balsamic Vinaigrette* and topped with chopped almonds and 

sesame seeds 



Dinner 


Lightly boiled potatoes rolled in butter 


Distilled water

Hypothyroid 

A vast majority of individuals have underactive thyroids by the 

time they are middle-aged. While food allergies are sometimes 

the cause (see the sidebar “Pulse Test to Uncover Food Allergies” 

in Chapter 2), nutritional deficiencies should also be considered. 

The following foods incorporated in the hypothyroid menu plan 

can give a slow-acting thyroid a jump start. 

✤ Coconut oil increases energy production and repairs the 

energy factories (mitochondria) in the cells, which helps 

normalize thyroid function. 

✤ Coconut meat and juice, figs, chicken skin and hearts, 

organic eggs (preferably raw), and butter increase energy 

levels by normalizing thyroid function. 

✤ Foods to avoid include beans (except string beans); peanuts; 

polyunsaturated oils; raw broccoli, cabbage, and 

cauliflower; and seaweed because they prevent the thyroid 

from absorbing iodine. 

Day 1 

Breakfast 

Oatmeal with whole-milk yogurt, dried figs, apricots, and a 

sprinkling of walnuts and sesame seeds 

Lunch 

Chicken hearts sautéed in butter and coconut oil 

Mixed lettuce salad with sliced avocado, mango, lightly cooked 

diced potato, and cooked diced beet tossed in Honey-Yogurt 

Dressing* 

Carrot sticks

Dinner 

Grilled steak 

Lightly steamed green beans sprinkled with coconut oil 

Roasted Vegetables* (potatoes and squash) 


Day 2 

Breakfast 




Lunch 



Celery sticks 

Dinner 

Roasted chicken thigh and leg with skin 

Brown rice sprinkled with coconut oil 

Steamed broccoli with lemon butter 

Carrot sticks 

Day 3 

Breakfast 

Fruit salad with sliced banana, pineapple, dried or fresh figs, a 

dollop of whole-milk yogurt, and sprinkled with cashews and 

pine nuts 


Organic Raw Egg Almond Milk Shake*

Lunch 

Flank steak marinated in pure olive oil and lemon juice 


Green salad with diced avocado and chopped onion tossed in 


Dinner 




Lightly steamed broccoli sprinkled with coconut oil 

Carrot sticks 

Day 4 

Breakfast 



Lunch 

Chicken hearts sautéed in butter and pure olive oil 

Green salad with sliced dried figs and mango, grated carrots, 

and sliced almonds tossed in Honey-Yogurt Dressing* and 

sprinkled with sesame seeds 

Dinner 


Roasted Vegetables* (potatoes, green pepper, and zucchini) 

Celery sticks

Day 5 

Breakfast 


banana, fresh or dried figs, and sprinkled with walnuts and 

sesame seeds 


Lunch 

Green salad with cooked diced beet, lightly cooked diced 

potato, goat cheese, grated carrots, mint, raw walnuts, and 

fresh or dried figs tossed in coconut oil and apple cider 

vinegar 

Dinner 

Grilled chicken breast with skin 


Lightly steamed green beans and potato chunks sprinkled with 

coconut oil 

Carrot sticks 

Day 6 

Breakfast 


1 or 2 slices whole-grain toast with butter and unsweetened 

apple butter 

Lunch 



Steamed asparagus and potato chunks sprinkled with coconut oil 

Celery sticks

Dinner 

Lamb Stew* 

Green salad with sliced dried figs, barley, and walnuts tossed in 



Day 7 

Breakfast 

1 or 2 whole-grain waffles with almond butter and fruitsweetened 

jam 


Lunch 

Salad made with green onion, chopped dried figs, sliced red bell 

pepper, and chopped almonds tossed in Balsamic Vinaigrette* 

Dinner 

Roasted or grilled chicken breast with skin 

Roasted Vegetables* (sweet potatoes, squash, and red bell 

pepper) 

Steamed asparagus sprinkled with coconut oil 

Celery sticks 

Migraine 

Migraine sufferers are often deficient in B-complex vitamins, magnesium, 

and omega-3 fatty acids. The foods listed here and in the 

migraine menu plan help to erase these nutritional deficiencies, 

with the result that the severity and number of migraine headaches 

are reduced. 

✤ Yogurt and powdered ginger provide B-complex vitamins. 

Ginger also blocks the production of prostoglandins, which 

trigger inflammation.

✤ Root vegetables, apples, bananas, peaches, lima beans, and 

whole grains are good sources of B vitamins, potassium, 

and vitamin A. 

✤ Fatty fish including salmon, mackerel, and sardines provide 

omega-3 fatty acids. 

✤ Avoid the following foods, which appear to trigger 

migraines: chocolate, coffee, citrus, alcohol, and dairy 

products (unless fermented). 

Day 1 

Breakfast 

Oatmeal with whole-milk yogurt, sliced banana, apple, peach, 

and walnuts sprinkled with powdered ginger 

Lunch 

Mixed lettuce salad with sliced avocado, mango, and red onion 


topped with pine nuts and cashews 


Dinner 

Grilled steak 


Roasted Vegetables* (potatoes, red and orange bell pepper, and 

eggplant) 

Carrot sticks 

Day 2 

Breakfast 

Eggs scrambled in butter and sprinkled with grated carrot, sliced 

green onion, and goat cheese 

1 or 2 slices whole-grain toast with butter

Lunch 


Plain whole-milk yogurt sprinkled with powdered ginger 


Carrot sticks 

Dinner 



Green salad with steamed lima beans, cherry tomatoes, and 

radishes tossed in extra-virgin olive oil and apple cider vinegar 

Celery sticks 

Day 3 

Breakfast 

Fruit salad with sliced banana, peach, and apple, a dollop of 

whole-milk yogurt, and sprinkled with powdered ginger 

1 or 2 slices brown rice bread with butter 

A handful of walnuts, almonds, and sesame seeds 

Lunch 

Baby spinach salad with lightly cooked diced potato, sliced 

tomato, and avocado tossed in extra-virgin olive oil and apple 

cider vinegar and topped with smoked mackerel or sardines 

Carrot sticks 

Dinner 


Mashed sweet potatoes with butter 

Lightly steamed lima beans and broccoli with butter topped 

with chopped cashews and pine nuts 

Sliced red, orange, and/or green bell pepper

Day 4 

Breakfast 

Sliced peach or apple 


recipe) seasoned with green onion and parsley 

Lunch 

Sardine sandwich with sliced tomato, avocado, and cucumber 

on whole-grain bread with mustard and sprinkled with extravirgin 

olive oil 

Dinner 

Vegetable Beef Soup* (substitute lima beans for peas in recipe) 

1 whole boiled potato rolled in butter and grated carrot 

Day 5 

Breakfast 

Whole-milk yogurt with papaya, banana, apple slices, raw 

almonds, and sprinkled with powdered ginger 

1 or 2 soft-boiled eggs on whole-grain toast with butter 

Lunch 

Green salad with cooked diced beet, and lightly cooked diced 

potato tossed in extra-virgin olive oil and apple cider vinegar 

and topped with goat cheese, chopped mint, and walnuts 

Sautéed filet of mackerel 

Dinner 




Roasted yams or sweet potatoes with butter 

Raw celery sticks

Day 6 

Breakfast 

Banana and apple slices 


1 or 2 slices whole-grain toast 

Lunch 



Lightly cooked peas 


Carrot sticks 

Dinner 

Lamb Stew* 

Sliced mango on a bed of lettuce drizzled with Apple Cider 

Vinaigrette* and topped with whole-milk yogurt sprinkled 

with powdered ginger 

Day 7 

Breakfast 

Vanilla whole-milk yogurt sprinkled with powdered ginger 

Eggs scrambled in butter 

1 or 2 slices toasted brown rice bread with unsweetened apple 

butter 

Lunch 

Salad with sliced red onion, red bell pepper, lightly cooked 

diced potato, and cooked diced beet tossed in Apple Cider 

Vinaigrette* and topped with whole-milk yogurt sprinkled 

with chopped or sliced almonds and powdered ginger 

1 can smoked sardines

Dinner 


1 boiled potato rolled in butter 

Steamed Swiss chard or spinach sprinkled with extra-virgin olive 

oil and lemon juice 

Carrot sticks 

Prostate Problems 

Low-grade infection and prostate enlargement are common problems 

in middle-aged men, and cancer of the prostate is becoming 

more common. Diet is the key to preventing these illnesses and 

also in reducing their severity. The foods listed below are included 

in the menu plan for prostate problems. 

✤ One carrot daily reduces inflammation. 

✤ Oysters, preferably smoked, supply zinc. The prostate has 

six times more zinc than any other organ. 

✤ Avocados and tomatoes eaten together can reduce cancer 

growth by 52 percent. Avocados are high in lutein, which 

inhibits prostate cancer. 

✤ Include citrus in the diet, especially lemons, which have 

high levels of anti-cancer nutrients vitamins C and A, and 

grapefruit, which is high in the powerful antioxidant 

lycopene. Impressive anecdotal evidence indicates that four 

lemons or two grapefruits daily have been known to cure 

prostate cancer. 

✤ A handful of pumpkin seeds and a few walnuts daily shrink 

an enlarged prostate. 

✤ Green tea can prevent cancer recurrence. Drink 1 cup of 

green tea during the day, preferably at bedtime.

Day 1 

Breakfast 



stevia 

Oatmeal with whole-milk yogurt, dried apricots, sliced apple, 

and a sprinkling of raw walnuts 

Lunch 

Romaine lettuce salad with sliced avocado, tomato, cucumber, 

and radishes tossed in Balsamic Vinaigrette* 



Dinner 

Smoked oysters 

Grilled sirloin steak 


Roasted Vegetables* (potatoes and red and orange bell peppers) 

1 raw carrot 

Day 2 

Breakfast 




Lunch 



Dinner 


Green salad with sliced tomato and avocado tossed in Apple 

Cider Vinaigrette 

1 raw carrot 

Day 3 

Breakfast 

Fruit salad with sliced banana, mango, pear, apple, a dollop of 

whole-milk yogurt, walnuts, and sesame seeds 



Lunch 



stevia 

Lamb and Black Bean Chili* topped with diced avocado on a 

bed of brown rice 

1 raw carrot 

Dinner 

Smoked oysters 




Lightly cooked broccoli sprinkled with extra-virgin olive oil 

Raw celery sticks

Day 4 

Breakfast 



recipe) seasoned with green onion and parsley 


Lunch 


Green salad with sliced avocado and tomato tossed in Balsamic 

Vinaigrette* 

1 raw carrot 

Dinner 



stevia 



Sliced tomato and avocado drizzled with extra-virgin olive oil 


Day 5 

Breakfast 


grapefruits 

Whole-grain cereal with whole-milk yogurt, chunks of papaya, 

banana, and mango, topped with chopped raw almonds and 

sesame seeds

Lunch 

Green salad with cooked diced beet and lightly cooked diced 

potato, tossed in extra-virgin olive oil and apple cider vinegar 

and topped with goat cheese, chopped mint, and walnuts 


Dinner 


Grilled or roasted chicken breast with skin 


Lightly steamed green beans drizzled with extra-virgin olive oil 

or coconut oil 

1 raw carrot 

Day 6 

Breakfast 



stevia 



Lunch 

Brown rice salad with sliced avocado, tomato, cucumber, and 

red onion tossed in Apple Cider Vinaigrette* and topped with 

sliced pecans or almonds 


Dinner 



Stewed canned tomatoes, drained and heated, with butter 

Lightly steamed peas, carrots, and potato chunks with butter 

1 raw carrot

Day 7 

Breakfast 




Lunch 

Salad with lightly cooked diced potato, green onion, red or 

green grapes, sliced red bell pepper, tomato, and avocado 


topped with pecans and pine nuts 


Dinner 

Chicken Stroganoff* 

Canned whole tomatoes, drained and heated, with butter 

Roasted Vegetables* (potatoes, parsnips, and carrots) 

Lightly steamed cauliflower with butter 

1 raw carrot 

Stomach, Esophageal, and 

Intestinal Problems 

Although eating the foods appropriate to your metabolism will 

prevent inflammatory digestive tract diseases, they won’t heal 

existing ones. To do that you need the following special healing 

foods, which are included in the diet plan: 

✤ Gelatin, Alkalinizing Potato Water, Grated Potatoes, 

bananas, and raw cabbage juice neutralize acid waste, heal 

inflammation, and rebuild the mucous membranes. (Make 

raw cabbage juice using a juicer, preferably the Champion 

Juicer because it doesn’t destroy enzymes, and enough cabbage 

to make one 8-ounce glass of juice.)

Day 1 

Breakfast 

Oatmeal with sliced banana, dried fruit, walnuts, sprinkled with 

½–1 ounce gelatin powder 


Lunch 


Mixed lettuce salad with sliced avocado, mango, and lightly 

cooked diced potato tossed in Apple Cider Vinaigrette* 

Dinner 

Grilled steak 

Lightly cooked buttered green beans on top of Grated Potatoes 

(see index for recipe) 

Carrot sticks 

Day 2 

Breakfast 

Whole-grain tortilla filled with eggs scrambled in butter, grated 

carrot, green onion, and goat cheese 


Lunch 


Sweet Potato and Green Bean Salad* (add grated carrot) 


Dinner 


White Bean and Kale Salad* with a sprinkling of ½–1 ounce 

gelatin powder 

Carrot sticks

Day 3 

Breakfast 

Banana and pineapple fruit salad topped with a dollop of wholemilk 

yogurt, sliced almonds, hazelnuts, and sunflower seeds, 

and sprinkled with ½–1 ounce gelatin powder 


Lunch 



and mango on whole-grain bread with mustard and drizzled 

with extra-virgin olive oil 

Dinner 




Lightly steamed broccoli with butter 

Carrot sticks 

Day 4 

Breakfast 

Sliced banana 

1 or 2 poached eggs 


Lunch 


Fruit salad with sliced banana, orange, and apple tossed in 

Honey-Yogurt Dressing*

Dinner 





Day 5 

Breakfast 

Whole-grain cereal with sliced banana, papaya, and mango, 

topped with sliced almonds and hazelnuts and sprinkled with 

½–1 ounce gelatin powder 


Lunch 


Green salad with cooked beet and lightly cooked diced potato 


sprinkled with goat cheese and walnuts 

Dinner 





Celery sticks 

Day 6 

Breakfast 




Lunch 


Salmon (preferably wild), grilled, broiled or baked, with 

Walnut-Basil Butter* (substitute pecans for walnuts) 

Lightly steamed peas and carrots sprinkled with extra-virgin 

olive oil or coconut oil 


Dinner 

Lamb Stew* sprinkled with ½–1 ounce gelatin powder 

Green salad with grated carrot, sliced avocado, and tomato 

tossed in Balsamic Vinaigrette* and sprinkled with almonds, 

sliced hazelnuts, and pumpkin seeds 

Day 7 

Breakfast 

Whole-grain waffles with unsweetened peanut butter and 

banana slices 


Lunch 

Romaine or other lettuce salad with green onion, red grapes, 

sliced red bell pepper, and celery tossed in extra-virgin olive 

oil and apple cider vinegar and topped with sunflower and 

sesame seeds 


Dinner 




Steamed cauliflower and carrots with butter

Vegan 1600-2200kcal Meal Plans 

Week 1: Breakfast 

Muesli & Fresh Fruit 

Banana Berry Smoothie 

Sunflower Fruit Salad 

Banana & Flaxseed Weetabix 

Banana & Berry Porridge 

Cinnamon Banana Pancakes 

Savory French Toast with Mushrooms and Spinach 

Week 1: Lunch 

Falafel Tabouli Wrap 

Lentil Veggie Burger 

Tofu Nori Rolls 

Chili Bean Burrito

Curried Tofu Sandwich 

Spinach & Lentil Soup 

Moroccan Couscous Salad 

Week 1: Dinner 

Mediterranean Baked Sweet Potatoes 

Sugar Snap Pea and Carrot Soba Noodles 

30 Minute Coconut Curry 

Vegan Lemon Fettuccine Alfredo 

Poblano and Portobello Fajitas 

Vegan Philly Cheese Sandwich 

Toasted Buffalo Sauce Tofu Po’ Boy Covered in Apple Slaw 


Jamaican Porridge 

Mexican Hot Chocolate & Crumpets 

Cinnamon Banana Porridge 

Green Smoothie & Tahini Toast 

Strawberry, Almond, & Chia Pudding 

Baked Beans on Toast with Turmeric Latte 

Mushroom & Spinach Tofu Scramble 

Week 2: Lunch 

Bean Salad & Rice Cakes 

Tempeh Salad Sandwich 

Vietnamese Spring Rolls 

Mediterranean Lentil Rocket Salad 

Pasta Salad 

Cauliflower & Leek Soup 

Baffle Sandwich 

Week 2: Dinner

Spice Vegan Macaroni and Cheese with Green Chili 

Amazing Veggie Quesadillas 

Easy Peanut Noodles 

Chickpea Veggie Burgers 

Avocado Pasta 

Garlic Pasta with Tomatoes 

Vegan Pizza 


Apple & Cinnamon Bircher Muesli 

Blueberry & Date Mug Cake 

Quinoa Porridge 

Rice Pudding 

Banana & Peanut Butter Smoothie 

‘‘Omelet’’ on Toast 

Banana Pancakes 

Week 3: Lunch 

Roast Veg and Pesto Sandwich 

Tempeh Nori Rolls 

Black Bean Burrito 

Peanut Butter Salad Sandwich 

Green Bean & Tomato Pasta Salad 

Adzuki Bean Burger with Wedges 

Potato, Leek & Lentil Soup 


Sweet and Spicy Asian Tofu 

Zuppa di Orzo e Spinaci 

Corn and Edamame Salad with Quinoa 

Tacos with Tofu Curry-Style and Pinto Beans Mixed Kale Slaw

Quick Homemade Ramen 

White Bean Veggie Soup 

Polyvegetable Couscous 


Chocolate Ginger Smoothie 

Fruit & Nut Compote 

Tahini & Banana Toast with Hot Chai 

Blueberry Porridge 

Breakfast Couscous 

Mexican Vegetable Fritters 

Veggie Fried Tofu 

Week 4: Lunch 

Beetroot & Almond Rice Salad 

Chili Bean Wrap 

Sweet ’n ’Spicy Couscous 

Avocado Sprout Salad 

Pumpkin & Spinach Sandwich 

Tofu & Wakame Miso Soup 

Pumpkin Soup 


Pasta Ala Puttanesca con Ceci e Carciofo 

Paleo Algae Pasta with Dressing of Kale, Almond, and Garlic 

Fajita Gnocchi Skillet with Avocado Salsa 

30 Minute Orange Ginger Zucchini Noodle & Chickpea Bowls 

30 Minute Red Beans and Cauliflower Rice 

Pizza Skillet Casserole 

Black Bean Soup with Pico De Gallo


Green Smoothie with Toast 

Chocolate Porridge and Berries 

Avocado Pizza Toast 

Soft, Chewy, Healthy Granola Bars 

“Quiche” with Dried Tomatoes, Mushrooms, Spinach with Tofu Base 

Comfy Cinnamon Quinoa 

Wholesome Vegan Banana Bread 

Week 5: Lunch 

Quinoa Tabouli 

Mexican Bean Baked Potato 

Vegan Sabich Sandwich 

Turmeric Chickpea Salad 

Greek Pasta Salad 

Vegan Crab Cakes 

Tempeh Reuben 


Gnocchi Enchilada Skillet 

Roasted Cauliflower Pasta with Lemon Chimichurri 

Kale and Leek Pesto Pasta with Tofu 

Vegan Tuna Pasta Salad 

Pizza Polenta Bowls 


Curried Chickpea Tofu Lettuce Wraps 


Vegan French Toast 

Whole Bean Ful Medames 

The Incredible Vegan Frittata

Samoan-Style Gruel of Tapioca and Coconut 

Vegan Detox Green Monster Smoothie 

Tofu Breakfast Tacos 

Loveliest Lemon Vegan Pancakes 

Week 6: Lunch 

Vegan Fajita Pasta with Chickpeas and Peppers 

Meal-Prep Friendly Yam Bowls 

Vegan BLT Sandwich 

Sesame Noodles with Veggies 

Mushroom Cap Bowls with Grains 

Whole Foods TTLA Sandwich Recipe 

Asian Edamame & Quinoa Salad 


Greek Goddess Bowl 

Mango Curry Chickpeas 

Homemade Spaghetti O’s 

Vegan Thai Soup 

Burrito Stuffed Peppers 

Vegan Lentil Salisbury Steak 

Maple Bourbon Instant Pot Chili

Shopping List for Week 1 

· Muesli 

· Vegan Margarine 

· Weetabix 

· Hummus 

· Lemons 

· 3 Falafel balls 

· Lentils 

· Brown Rice 

· Caster Sugar 

· Tofu 

· Beans 

· 2 packages of Flax seeds/Hemp seeds 

· 3 bottles of Soy milk 

· 1 bunch of Bananas 

· 2 Apples 

· 1 box of Raisins 

· 2 Onions 

· Head of Lettuce 

· 3 Avocados

· 1 Cucumber 

· 1 bag of Carrots 

· Head of Parsley 

· Garlic 

· Basil 

· 3 Tomatoes 

· Spinach 

· Mushrooms 

· 2 boxes of berries 

· Whole grain oats 

· 1 loaf of wholemeal bread 

· Vegemite 

· Baking Powder 

· Flour 

· Vegan cheese 

· Soy cream cheese 

· Eggless pasta 

· Bell peppers 

· Olive oil 

· Almonds 

· Veggie Broth

· Chickpeas 

· Sweet potatoes 

· Honey 

· Sesame seeds 

· Curry Powder 

When you first begin your meal plan, it is a little more on the expensive side. 

Eating vegan is very different from what everyone else eats on a daily basis. 

After you have accumulated these products, a lot of them do not go bad for 

long periods of time; therefore, you can use them in the following weeks and 

initially save money.


Muesli & Fresh Fruit 

Ingredients: 

3/4 c. of untoasted Muesli 

2 tsp. of ground flax seeds (these are best-bought whole and 

ground fresh – a mini blender or a small coffee/nut grinder is ideal 

for this.) 

1 c. of fortified soy milk 

1 medium sized banana 

How to make it: 

1. Mix up the ground flaxseeds through the muesli, then pour over the 

soymilk and top with chopped banana slices. 

2. *An additional 250ml of B12 fortified soymilk is necessary to meet 

the daily nutritional requirements of this meal plan

Banana Berry Smoothie 

Smoothies are always a great fix for when you need to get up and out the door 

in a hurry in the morning. 

Ingredients: 

Smoothie Ingredients: 

1 whole banana (preferably frozen) 

1 c. of berries 

1 c. of some fortified soy milk 

.25 c. of regular oats 

2 tsp. of flaxseeds 

Toast Ingredients: 

1 slice of wholemeal toast 

1 tsp. of Vegemite 

1 tsp. of vegan margarine (optional) 


1. Blend completely smooth. 

2. Serve with toast and Vegemite.

Sunflower Fruit Salad 

For an even more colorful start to your day, try drizzling a few tablespoons of 

passion fruit over your fruit salad. 

Ingredients: 

2 c. of mixed fresh fruit (e.g. pawpaw, banana, kiwifruit, and 

berries) 

2 tsp. of sunflower seeds 

1 c. of soy yogurt 

2 tsp. of chia seeds 

1 piece of wholemeal toast 

2 tsp. of peanut butter 


1. Chop fresh fruit and mix together in a bowl with sunflower seeds. 

2. Cover fruit with yogurt and chia seeds. 

3. Toast bread and spread with peanut butter.

Banana & Flaxseed Weetabix 

This classic Aussie breakfast is easy to veganize with some fortified soy milk. 

Ingredients: 

2 Weetabix 


1 whole banana 

A few strawberries 

2 tsp. of ground flaxseeds 

Sprinkle of some cinnamon (optional) 


1. Sprinkle the flax seeds and cinnamon over the Weetabix, then top 

with soy milk and sliced fruit.

Banana & Berry Porridge 

Nothing brings us out of bed in the cold like porridge. 

Ingredients: 

.5 c. of oats 

1 c. of soy milk fortified 

2 tsp. of ground flax seeds 

1 sliced kiwi fruit 

Some fresh sliced strawberries 


1. Put oats and soy milk over medium heat in a pot. 

2. Remove and heat until porridge thickens. Alternatively, microwave 

in your breakfast bowl for a few minutes. 

3. Once a desirable consistency has been achieved, top with ground 

flax.

Cinnamon Banana Pancakes 

Reinvent your mornings with these tasty easy pancakes topped with sliced 

banana and a sprinkle of cinnamon! 

Ingredients: 

Batter: 

1/2 c. wholemeal flour (use buckwheat flour for GF option) 

3/4 c. fortified soy milk 

2 tsp. flaxseeds, ground 

1/2 tsp. of baking powder 

A dash of vanilla extract 

Toppings: 

1 banana 

1 tsp. cinnamon 

Sweetener of choice (if required) 


1. Mix all the ingredients (except oil) until smooth in a blender. 

2. Heat on medium-high and pour the batter into a pan that is 

nonstick. 

3. When bubbles appear throughout the pancake, it is time to turn 

around. Cook on the other side for a few minutes or so and then 

serve.

4. Top with sliced banana, cinnamon, and your choice of sweetener if 

desired.

Savory French Toast with Mushrooms and Spinach 

You won’t even know this crispy egg-less French toast is vegan. 

Ingredients: 

2 slices wholemeal bread (use gluten-free bread for GF option) 

1 c. of baby spinach leaves 

1 c. of sliced mushrooms 

1 tsp. of minced garlic 

Batter: 

1/3 c. of besan/chickpea flour 


Pinch of iodized salt if desired 

.25 tsp. of white pepper 

2 tbsp. of yeast flakes 

10 fresh basil leaves 

1/2 c. of fortified plant milk 


1. Mix your ingredients into a thick batter 

2. Dip the bread into the batter to coat both sides, then fry in a 

nonstick pan, turning over when browned on the underside. 

3. Set the toast aside and fry the mushrooms and spinach on medium 

for a few minutes until they have softened. 

4. Serve with the French toast.

Week 1: Lunch 

Falafel Tabouli Wrap 

Falafel can easily be purchased in most supermarkets and while you may not 

always be able to find tabouli there, it is easy to do it. 

Ingredients: 

1 medium sized tomato 

2 tsp. of cracked wheat 

1/2 c. of chopped up parsley 

Lemon juice 

4 tsp. hummus 

1 wholemeal wrap 

3 falafel balls 


To make Tabouli: 

1. Dice the tomato in small cubes and put it with the bulgur, parsley 

and citron juice. 

2. Mix and let stand for approximately 20 minutes or until the bulgur 

softens. On the wrap, spread the hummus, then the tabouli. 

3. Add the falafel balls and roll them in the ready-to-eat wrap.

Lentil Veggie Burger 

Everyone loves burgers and with the rise of veganism, there are some great 

alternative meats and plant-based patties on the market! 

Ingredients: 

1 lentil patty 

1 wholemeal roll 

2 tsp. hummus 

.5 of whole tomato 

.5 c. of grated carrots 

.5 c. of baby spinach leaves 

Tomato sauce (optional) 


1. Heat the veggie patty following directions on packet. 

2. While cooking the patty, cut the whole meal roll in half and cover 

with hummus. 

3. When the patty is ready to place it in the roll with the tomato, 

grated carrot, spinach leaves, and tomato sauce if desired.

Tofu Nori Rolls 

Sushi is a great thing to know how to cook. Perfect for parties, picnics, 

lunches, and work! 

Ingredients: 

.3 c. of raw brown rice 

1 tsp. of rice wine vinegar 

.5 tsp. of caster sugar 

1-2 nori sheets 

.5 a small red pepper, cut into strips 

1/4 Lebanese cucumber, cut into strips 

1/4 medium avocado (optional) 

1/4 carrot, grated 

1/4 c. green lettuce 

100g/3.5 oz. fried tofu cut into strips 

Soy sauce (use Tamari for GF option) 


1. Put rice and 2/3 c. water in a medium heat casserole with a lid. Bring to the kettle. Lower 

heat and cool for 20 to 25 minutes or until water is absorbed. Turn off the heat and let it 

hang out for 10 minutes. 

2. In a bowl, place vinegar, sugar, and mix until the sugar has dissipated. Transfer the rice to 

a large dish and separate the rice so that no large clumps are present. Add the vinegar 

mixture slowly and fold in the rice until cooled. 

3. Put your nori sheet, shiny-side down, on the sushi mat. With your fingers wet, spread the 

rice over it, but leave 2 centimeters on one end. Arrange the fillings thinly over the center 

of the rice. Roll up your sushi with the mat and slice. 

4. Repeat with remaining nori sheet then serve with soy sauce.

4. 

Chili Bean Burrito 

A burrito is a sleeping bag for quick and easy deliciousness! Pro tip for 

workers: prepare the fillings the night before in a zip lock bag for maximum 

freshness. 

Ingredients: 

1/2 c. Mexican chili beans (or leftover chili from the night before) 


1 c. salad leaves 

1 tortilla 

1/2 medium avocado (optional) 

Soy sour cream (optional) 


1. You can either have the chili cold or hot. If you want it warmed 

place it either on the stove or in the microwave for 20 seconds or 

until the desired temperature is reached. 

2. Put the chili bean mixture in the middle of a toasted tortilla, add 

tomatoes and salad leaves( and optional soy sour cream and 

avocado if used) and roll up the tortilla. 

3. Serve immediately.

Curried Tofu Sandwich 

One of the great things about tofu is that you can make it taste like anything 

you want, so get experimenting with your spice rack! 

Ingredients: 

120g / 4.2 oz. medium of firm tofu 

1/4 – 1/2 tsp. of curry powder 

1 Tbsp. of nutritional yeast (optional) 

Salt 

A few twists of some black pepper 

2 tsp. of hummus 

2 slices wholemeal bread (use gluten-free bread for GF option) 

A few lettuce leaves, shredded 


1. Combine the tofu with the curry powder, nutritional yeast, salt, and 

pepper. 

2. Fry it in a pan. Curry tofu can be made the night before the 

sandwich is ready for work in the morning) Spread a small amount 

of hummus on the slices of bread and add tofu and lettuce on one 

slice. 

3. Place the other on top. Half cut and lunch wrap!

Spinach & Lentil Soup 

Soup can’t get much easier to make than this. For extra creaminess stir in 

some vegan, sour cream (Tofutti is our fave) or tahini. 

Ingredients: 

1 tsp. of oil 

1 small onion, diced 

Garlic 

Tomato paste 

.5 tsp. of Massel salt-reduced stock powder 

Can of brown lentils 

A c. of freshly chopped spinach 

1 slice of wholemeal bread (use gluten-free bread for GF option) 

1 Tbsp. of tahini 

Iodized salt & pepper to season (optional) 


1. In a saucepan, cook onions and garlic down. 

2. Add the garlic and tomato paste and cook until aromatic for 30 

seconds. 

3. Add the lentils and liquid and cook until the lentils are very soft 

(you may need to add 1 c. of water as the lentils soak in the stock). 

4. Wilt spinach 

Optional: Add salt and pepper. Add a dollop of tahini or vegan sour cream

Moroccan Couscous Salad 

A great tasting all-rounder, you can eat this salad hot in the winter and cold in 

the summer heat. 

Ingredients: 

1/2 c. wholemeal couscous (preferably quick cooking) 

1 tbsp. of raisins 

.5 tsp. of Massel stock powder in .5 c. boiling water 

.5 carrot, grated 

.25 red diced capsicum 

.5 c. of rinsed, drained tinned chickpeas 

Chopped Italian parsley 

Lemon juice 

.5 tsp. of a minced clove garlic 

.5 tsp. of ground cumin 

.5 tsp. of ground up coriander 

.5 tsp. of ground ginger 

Pinch of iodized salt (if desired) 


1. Combine the couscous with the grapes and pour over the boiling 

stock. 

2. Cover the steam and let sit for 5 minutes. In a jar, mix the oil, 

lemon juice, garlic, spices, and salt with a lid and shake. 

3. Flap the couscous with a fork to separate the grains and then mix 

the carrot, capsicum, chickpeas, and parsley together.

4. Pour over the pan and toss until well combined.


Mediterranean Baked Sweet Potatoes 

Ingredients: 

4 medium-sized sweet potatoes 

1 15 oz. can of rinsed and drained chickpeas 

.5 Tbsp. of extra-virgin olive oil 

Cumin, coriander, cinnamon, and paprika 

Garlic Herb Sauce: 

.25 c. of hummus 

.5 of a medium-sized lemon, juiced 

Dill 

3 cloves of minced garlic 

Water or almond milk (to thin) 

Salt to taste (if desired) 


1. Preheat oven to 400 degrees F, wash potatoes and half long-ways. 

This speeds the cooking time. If not, leave it whole and bake 

longer (about twice the time (45 min-1 hour). 

2. Refrigerate potatoes and roast chickpeas with spices 

3. Add sauce ingredients and stir to combine, adding liquid as 

desired. 

4. Prepare the parsley-tomato topping by adding lemon juice to the 

tomato and parsley and set aside for marinating.

5. Once potatoes and chickpeas are done, let cool and mash potatoes. 

6. Top with chickpeas, the sauce and garnish with parsley tomato. 

Instantly serve.

Sugar Snap Pea and Carrot Soba Noodles 

Feel free to trade other seasonal vegetables, like chopped bell pepper, for 

sugar snap peas. 

Ingredients: 

Soba 

6 oz. of soba noodles or spaghetti noodles of choice 

4 1/2 c. of frozen organic Edamame 

10 oz. of sugar snap peas or snow peas 

6 peeled medium-sized carrots 

½ c. of chopped fresh cilantro 

¼ c. of sesame seeds 

Some ginger-sesame sauce 

.25 c. of reduced-sodium tamari or soy sauce 

2 tbsp. of peanut oil or extra-virgin olive oil 

1 juiced lime 

1 tbsp. of toasted sesame oil 

1 tbsp. of honey or agave nectar 

1 tbsp. of white miso 

2 tsp. of grated ginger 

1 tsp. of chili garlic sauce or sriracha 


1. Cut peas roughly or half-long. 

2. Slice carrots into ribbons, toss liquid ingredients until emulsified. 

3. Set them aside, boil water and toast seeds until gold.

4. Cook soba as per package. 

5. Cook frozen Edamame in other pot, strain out and place chopped 

peas in water. 

6. Combine all ingredients, serve.

30 Minute Coconut Curry 

Veggies in a rich, spiced coconut broth 

Ingredients: 

1 tbsp. of dried coconut oil or olive oil 

Small diced onion 

4 cloves of garlic 

1 tbsp. of grated ginger 

.5 c. of broccoli florets 

.5 c. of diced carrots 

.25 c. of diced tomato 

.3 c. of loosely cut snow peas 

1 tbsp. of curry powder 

A pinch of cayenne pepper 

2 cans of coconut milk 

1 c. of veggie broth 

Salt and pepper 

1 c. of white quinoa 

1 Tbsp. of agave nectar 


1. Wash quinoa. 

2. Add .5 your coconut milk and bring to boil, for around 20 minutes. 

3. Add coconut oil and sauté vegetables and garlic until browned. 

4. Then add seasonings, the rest of your coconut milk, and stock and

simmer for 20 minutes. 

5. Serve over quinoa with lemon juice and herbs.

5. 

Vegan Lemon Fettuccine Alfredo 

This healthy classic hits all the right spots and is vegan to boot. 

Ingredients: 

12 oz. of vegan fettuccine 

2 c. of unsweetened vegan milk alternative 

.25 lb. of soy cream cheese 

3 tbsp. of sliced almonds 

3 tbsp. of nutritional yeast 

1 tsp. of lemon zest 


2 tbsp. of extra-virgin olive oil 


.5 c. of chopped loosely packed parsley leaves 


1. Boil water, save 1 c. of water, cook pasta, set aside 

2. Add your soy milk and cream cheese, lemon zest almonds, yeast, 

salt, and pepper and blend until smooth. Brown garlic. 

3. Mix your soy mixture and .5 c. of pasta water, cook until creamy 

and toss with pasta and greens.

Poblano and Portobello Fajitas 

Make this extra filling with guacamole! 

Ingredients: 

1 tbsp. of extra-virgin olive/coconut oil 

1 whole thinly sliced poblano pepper (remove seeds) 

2 bell peppers 

1 jalapeño 

1 medium yellow onion 

2 large Portobello mushrooms 

2 medium ripe avocados 

1 tbsp. of lime juice 

Sea salt, cumin, & garlic powder to taste 

6 small flour or corn tortillas 


1. Brown onion and peppers in oil on medium heat in a saucepan. 

2. Add seasonings and cook until brown, set aside. 

3. Brown mushrooms, make guacamole with lime juice and salt. 

4. Warm tortillas, and serve with peppers, mushroom, onions, and 

guacamole.

Vegan Philly Cheese Sandwich 

Ingredients: 

2 hoagie rolls 

Spicy Sauté: 

1 large red sweet pepper 

1 sweet onion, sliced 

.25 tsp. of black pepper 

chipotle/ cayenne powder for extra spice 

salt 

1-2 tsp. of oil 

2 tbsp. of hatch chilies 

cheese: 4 oz. of vegan cheddar 

For garnish: chopped cilantro, diced, tomato, diced chilies or 

jalapeno 


1. Prepare your rolls to toast. 

Tip: brush with olive oil on the bread. Prepare your vegetables. 

2. Brown onions, chilies, and peppers on high heat in oil, until 

blackened. During the cooking process, add the spices, pepper, and 

salt. 

3. When the veggies are finished, add to the cheese and watch the 

veggies melt. Move the veggie and cheese mixture aside. 

4. While the pan is still hot, add a little oil and then add the seitan

strips. Sauté until the edges are black. If your seitan is already 

seasoned, you can add extra spices to your taste if you wish. 

Pepper, cayenne spicy, nutritional yeast—whatever you want. 

5. Add the veggies and cheese back to the hot saucepan and add the 

seitan until toasted, then add to the bun. Mix veggies in, then take 

off heat and add to bun with garnish.

Toasted Buffalo Sauce Tofu Po’ Boy Covered in Apple Slaw 

Ingredients: 

.5 c. of vegetable broth 

.25 c. of hot sauce 

Tbsp. of vegan butter OR a tbsp. coconut oil 

1 pound of tofu, pressed overnight, then cut into 12-inch slices 

4 c. cabbage, shredded 

2 medium apples, grated 

1 medium shallot, grated 

6 tbsp. of vegan mayo 

1 tbsp. of apple cider vinegar 

Salt and black pepper 

4 hoagie rolls or wraps 

Tomato cut into 8 pieces 


1. In a medium saucepan, combine your, broth, hot sauce and butter 

or oil. Bring it to boil, add the slices of tofu and simmer. For 10 

minutes, simmer the tofu. 

2. Take the casserole from heat, marinate for 10 minutes. In a bowl, 

mix the cabbage, apple, shallot, mayo, and vinegar, and add salt, 

pepper, mix well. Heat grill pan over medium heat 

3. Drain tofu, store the marinade. Grill tofu until marks appear, baste 

it with marinade. 

4. Toast rolls or heat wraps and smear some mayo on them to 

assemble the sandwiches. Add your two pieces of tofu and tomato 

to each sandwich with slaw and more hot sauce.

Shopping list for Week 2 

· Cornmeal 

· Soy milk 

· 2 Oranges 

· Wholemeal crumpets 

· Hummus 

· 3 tomatoes 

· Cocoa powder 

· 1 bunch of Bananas 

· Maple syrup 

· Tahini 

· Strawberries 

· Beans 

· Turmeric 

· 2 Onions 

· Tofu 

· Spinach 

· Vinegar 

· Rice cakes 

· Beetroot Dip

· Cucumber 

· Mint leaves 

· Olives 

· Leek 

· Corn 

· Macaroni shells 

· Green pepper 

· Mushrooms 

· Eggplant 

· Zucchini 

· Avocados 

· Tomato sauce


Jamaican Porridge 

Older folks may call this Pop or Cog! If it isn’t sweet enough for your taste, 

sprinkle with a tsp. of raw sugar or a drizzle of golden syrup. 

Ingredients: 

1/4 c. fine yellow cornmeal polenta 

1 c. fortified soy milk 

Pinch of iodized salt (optional) 

Sultanas, raisins or chopped dates 

1 orange, chopped 

A few walnuts and sprinkle of cinnamon, to serve. 


1. Mix the cornmeal, soy milk, salt, and dried fruit together in a bowl 

and microwave for 4-5 minutes. Alternatively, heat in a pot. 

2. Serve with extra soymilk, sprinkled with walnuts, orange pieces, 

and cinnamon.

Mexican Hot Chocolate & Crumpets 

If soy milk isn’t your thing, you can substitute with other plant-based milk. 

Different brands often taste quite different as well. Make sure your plant milk 

is fortified with vitamin B12. 

Ingredients: 

2 wholemeal crumpets 

2 Tbsp. of hummus 


Hot Chocolate: 

1 c. soy milk 

2 tsp. of dark cocoa 

Pinch chili powder 

Sugar/sweetener to taste 


1. Toast crumpets and spread with hummus, place tomato on top. 

2. Heat soy milk over the stove or in the microwave to the desired 

temperature. 

3. Once hot, add dark cocoa and chili powder and sugar to taste. 

Serve alongside crumpets.

Cinnamon Banana Porridge 

Did you know that cinnamon is made out of trees ‘ inner bark? This heating 

spice gives a zing of flavor to your porridge. Try a few snacks of musk or 

clove if you want to experiment. 

Ingredients: 

.5 a c. of dried oats 

.5 a tsp. of cinnamon 

2 tsp. of ground flaxseed 



2 tsp. of maple syrup 


1. Add oats, cinnamon, flaxseed and soy milk to a saucepan and cook 

until soft, medium heat most likely. 

2. Cut a ripe banana into slithers and place in a frying pan. Pour the 

maple syrup over the top of the slithers, cook until caramelized. 

3. Move the oat mixture to a serving bowl, top the banana.

Green Smoothie & Tahini Toast 

Adding a handful of spinach to your morning smoothie is a simple way to 

help get all your daily greens. 

Ingredients: 

1 tomato 

1 c. of fortified vegan soy milk 

whole banana 

A c. of spinach leaves 


A couple of dates to sweeten 

1 slice of toast 

1 Tbsp. of tahini 


1. In a blender bowl, place greens and other ingredients and mix until 

smooth. Place the toaster with bread and cut the tomato. When the 

bread is toasted, spread the tahini with sliced tomato over the top 

and layer.

Strawberry, Almond, & Chia Pudding 

Simple and delicious, this chia seed pudding can be made in minutes. 

Ingredients: 

.25 a c. of chia seeds 


1 tsp. of maple syrup 

C. of strawberries 

1 tbsp. of almonds 



*This will need to be made the night before! 

1. Mix them all well. Cover overnight and let meet and greet in the 

fridge. Eat for breakfast in the morning.

Baked Beans on Toast with Turmeric Latte 

Swap out your morning coffee with this turmeric latte, easy to make and 

bursting with a spicy zing. 

Ingredients: 

1 c. baked beans 

1 slice of wholegrain bread (use gluten-free bread for GF option) 

1 whole tomato 

.25 c. of fresh basil 


Turmeric Latte: 

1 tsp. of peanut butter 

4 dates (or other sweeteners) 

.5 tsp. of turmeric 

1 tsp. of ginger, grated 

1 tsp. of cinnamon 

Pinch ground black pepper 

1 c. of plant milk 


1. Serve the heated baked beans over toast topped with chopped 

tomato, fresh basil and a sprinkle of savory yeast flakes. 

2. Blend all the latte ingredients together then heat (on the stove or in 

the microwave) until warm.

Mushroom & Spinach Tofu Scramble 

This big vegan breakfast will help you power through the day! 

Ingredients: 

1 tsp. of extra-virgin olive oil 

.5 a small diced onion 

120g/4.2 oz. firm tofu, crumbled 

.5 c. of diced mushrooms 

1 c. of sliced spinach 

2 tsp. of soy sauce 

2 tsp. of savory yeast flakes 

1/2 a tsp. of turmeric 

.25 c. of chopped, fresh parsley 

Pepper 

1 slice of wholemeal bread 

Hot Chai: 

1 c. fortified plant milk 

1 chai tea bag OR mix your own using 1/2 tsp. each of cinnamon, 

ginger powder, black pepper/ground cloves/cardamom, and black 

tea. 

Sweetener to taste 


1. In a frying pan, heat a tsp. of the oil. Fry onion, tofu. Add the

champignons and fry for another two minutes. 

2. Add spinach, soy sauce, yeast flakes, and turmeric, and fry for 60 

more seconds (if the mixture is too dry, add a dash of water). 

3. Take off heat and mix in parsley and add black pepper. 

4. Serve on toast. 

Hot Chai: 

1. Heat the soy milk and tea bag/chai spices together until almost 

boiling, then simmer for a minute and pour into a c. and sweeten to 

taste.

Week 2: Lunch 

Bean Salad & Rice Cakes 

Great for putting in a container and taking to work, or in your kid’s lunch 

box! 

Ingredients: 

1 c. rinsed and drained mixed beans 

.5 of a diced shallot 

.5 c. of halved cherry tomatoes 

Juice of .5 a lemon 

1 tsp. white vinegar 


1 tsp. olive oil (optional) 

1 c. of baby lettuce leaves 

3 brown rice cakes 


1. Combine all ingredients, besides lettuce and the rice cakes, in a 

bowl and then mix. 

2. When you are ready to eat, place lettuce onto rice cakes and pile 

the mixture on top of that.

Tempeh Salad Sandwich 

Tempeh is meaty, hearty and packed with umami flavor! 

Ingredients: 

100g/3.5 oz. of tempeh 

2 tsp. of Tamari 

1 tsp. of sesame oil 

.5 a clove of garlic 

3 tsp. beetroot dip 

Vegan margarine (optional) 

1/2 c. of salad greens 

1/2 of a sliced tomato 

1/4 of a sliced cucumber 

.5 carrot, grated 


2 slices of wholemeal bread 


1. Marinate the tempeh for a few hours with tamari, sesame oil and 

crushed garlic (or overnight in full flavor). 

2. Slice in strips and fry in a hot skillet until browned on both sides. 

Spread margarine and beetroot dip on bread and cover with veggies 

and fried tempeh.


These fresh and flavorful rolls are a textural experience. You can swap your 

veggies with fruit and sweet rice during the summer lunches. 

Ingredients: 

Sauce: 

2 tsp. of Sweet Chili Sauce (check ingredients for GF option) 

2 tsp. of soy sauce (use Tamari for GF option) 

1 Tbsp. of fresh lime juice 

Filling: 

4 circular sheets of rice paper rollers 

.5 of a cucumber, cut into thin strips and halved again 

.25 of a red capsicum, cut into strips and halved once again 

1/2 of a small carrot, also cut into short thin strips 

.5 c. of sprouts of snow peas, with ends trimmed 

.25 c. of coriander 

1/4 c. of mint leaves 

2 tbsp. of crushed peanuts 


Sauce:

1. Combine everything, mix and set aside. 

Rolls: 

1. Fill half a big vessel with warm water. Submerge the wrapper 20 

seconds, until pliable. Drain and place on a clean surface excess 

water. 

2. Once all the ingredients have been chopped, place a few pieces in 

the middle of the wrapper, and roll the wrapper bottom up. 

3. Fold the sides and roll up to fill. Repeat with remaining ingredients 

and wrappers. Serve rolls of rice-paper with the sauce. The 

dressing really makes this vegan salad quick and easy.

Mediterranean Lentil Rocket Salad 

Ingredients: 

1 c. puy or brown lentils, cooked/canned and drained. 

1 c. rocket 

.5 a small finely diced red onion 

1 tbsp. of sliced black olives 

1 medium tomato, diced 

1 tbsp. of some dried cranberries 

1/4 c. of chopped fresh basil 

Dressing: 

1 tbsp. of tahini 

1 tsp. of garlic 

1 tsp. of mustard seeds 

1 tsp. of apple cider vinegar 

1 tsp. of lemon juice 


1. Mix salad component, and add a little citrus juice if it’s too thick. 

Pour dressing over it and serve.

Pasta Salad 

Salads are a great way to whip up some fresh food goodness. You can change 

up the taste by switching your dressings around. For now, try this simple olive 

oil and lemon dressing. 

Ingredients: 

1 c. of wholemeal pasta (measured after cooking) 


1 c. chopped Kale 

4 Sundried Tomatoes 

1 Tbsp. sliced black olives 

30g/1.05 oz. Slivered Almonds 

1 tsp. of olive oil (if desired) 

1 lemon, juiced 


1. Cook pasta according to package instructions. Remove pasta from 

the water, but leave the water in the pot and cook in the water for a 

minute or so (or until it reaches preferred softness). 

2. Remove the kale and cool. Chop tomatoes and mix pasta and kale 

with olives. Lightly toast the slivered almonds for a few minutes in 

low heat and then mix with pasta and other ingredients. 

3. Dress with oil, citron juice and to taste salt and pepper.

Cauliflower & Leek Soup 

This easy-to-make bowl of creamy comfort is perfect for when the weather 

starts to bite. 

Ingredients: 

1 c. of cauliflower florets 


.25 c. of diced leek 

One cob of sweet corn (remove corn from cob or buy 

frozen/canned) 

1/2 tsp. of Mussel stock powder 

2 c. of water 


1. Put all your bits in a medium casserole dish, on the stove. Boil, 

reduce heat until cooked, usually around ten minutes. 

2. When the vegetables are cooked, place them in your blender whir it 

until smooth. Place back on the stove, heat it up to your liking. 

3. If you want a slightly thinner soup, at this stage you can add a little 

more water. If necessary, taste and add seasoning.

Baffle Sandwich 

The classic Aussie sanger gets a tex-mex twist. 

Ingredients: 

1/2 c. refried beans 


1/2 a tomato, sliced 

Optional: thinly sliced vegan cheese 

2 tsp. sweet chili sauce 


1. Spread fried beans on one side and cover with sliced tomato and 

vegan cheese. 

2. Spread the sweet chili sauce and close the sandwich on the other 

slice of bread. 

3. Cook in a sandwich press until bread is browned and the cheese is 

melted.


Spice Vegan Macaroni and Cheese with Green Chili 

10 ingredients become delicious in 30 minutes, with innovative use of tortilla 

chips for a crispy crunch! 

Ingredients: 

10 oz. of some large macaroni shells 

.5 medium diced white onion 

3-4 cloves of garlic 

1 c. of raw cashews 

c. of vegetable broth 

1 tbsp. of cornstarch 

.5 tsp. of cumin 

.75 tsp. of chili powder 


A tiny 4 oz. can of diced chilis 

1 c. of tortilla chips (if desired) 

Fresh cilantro 


1. If tortilla chips are topped, crush your chips and put them on a foillined 

pan with olive or avocado oil, then bake at 350 for around 10 

to 15 minutes. 

2. Package instructions to boil the macaroni. Sweat the onion and the 

garlic in a little olive oil on medium heat, add your salt and pepper. 

3. Blend your onions, garlic, remaining ingredients, and chilis until

smooth. Drain your pasta, set aside. In a pan, cook your cashew 

cheese until thickened. 

4. Add the pasta, blended onions, garlic, and chili, to the cheese and 

stir. Serve immediately with tortilla chips crushed and cilantro 

(optional).

Amazing Veggie Quesadillas 

Ingredients: 

1 diced red onion 


2 tbsp. of coconut oil 

2 chopped bell peppers 

1 minced jalapeño 

1 can of black beans, rinsed 

1 c. chopped mushrooms 

1 tsp. of cumin 

1 tsp. of coriander 

1 tsp. of oregano 

3 c. freshly chopped spinach leaves 

6 -8 Brown Rice Tortillas 


1. Put your coconut oil, onion, and peppers in a pan over medium-low 

heat with a pinch of sea salt. Cook them for around for 15 minutes, 

sauté until soft and translucent. 

2. Reduce the heat if needed, so they don’t brown. Cook slowly so 

that everything becomes soft and sweet, and then add your beans, 

champignons and spices and herbs. Cook five minutes, add spinach 

and wilt. 

Quesadillas: 

1. In a large, shallow pan, cook the quesadillas (sprayed with cooking 

spray over medium heat). Put the quesadilla back onto the pan

from the plate so that you can cook on the other side. 

2. Start with a tortilla, covered with approximately 1⁄4 c. Daiya shreds 

(cheese), followed by some beans/veggies. Don’t fill to the tortilla 

edge. It’s going to spread like cooking. Add your favorite slices of 

avocado, lime juice, cilantro, and/or salsa. e. Top with cheese, then 

tortilla numero dos. During the cooking, put a cast iron skillet on 

top of the quesadilla to squish everything together. 

3. Cook until brown, flip, and cut into 6 triangles. 

4. Optional – garnish with cilantro, and serve with salsa and 

guacamole.

Easy Peanut Noodles 

Easy Peanut Noodles are delicious in bowls or lettuce wraps for a simple 

weeknight dinner or packed lunch. A healthy, vegan meal! 

Ingredients: 

Peanut sauce: 

¼ c. of creamy, all natural peanut butter 

tbsp. of sesame oil 

1 tsp. of low sodium soy sauce or tamari, more to taste 

1½ tsp. of rice vinegar or fresh lime juice 

½ tsp. of freshly grated ginger 

½ to 1 tsp. of sriracha 

Water, if necessary, to thin 

Noodles & veggies: 

1 (8 oz.) package of soba noodles or any preferred noodles 

2 chopped Shiitake mushrooms 

1 chopped Eggplant 

2 chopped Red peppers 

3 Chopped scallions 

Some sesame seeds 

Crushed peanuts 

How to make it:

1. Combine the ingredients for the peanut sauce in a small bowl. 

2. Throw in more tamari if not sufficiently salty, then add more rice 

vinegar or lime juice to taste and adjust the seasonings. Till al 

dente, cook noodles. 

3. Heat a medium saucepan, add oil. Then, add the champignons and 

the eggplant and cook until the champignons are tender. 

4. Add red pepper, scallions, and then simmer a couple of minutes. If 

you wish, add a sprinkle of soy sauce. 

5. Toss noodles with as much sauce of peanut as you like. Add 

veggies to taste and season. 

6. Top with sesame and peanuts crushed. Serve hot or cold.

Chickpea Veggie Burgers 

These easy-to-make veggie burgers are full of flavor and offer a great 

alternative to store-bought versions. Try them at the barbecue for a delicious 

summer afternoon meal. 

Ingredients: 

1 can of mashed chickpeas 


4 tbsp. red wine vinegar 

.5 finely diced red onion 

1 small grated zucchini 

3 tbsp. of chopped cilantro 

1 tbsp. of sriracha 

2 tbsp. of peanut butter 

1 tsp. of ground cumin 

Clove of garlic 

1 c. of oats 



1. Put chickpea mash and ingredients in a bowl. 

2. Shape into 9-11 patties. Cook on the grill for 10 minutes 

3. They can also be fried 3-5 minutes per side in a pan with some oil.

Avocado Pasta 

Easy, healthy, creamy pasta for everyone, done in 20 minutes. 

Ingredients: 

.75 lb. of spaghetti 


2 ripened avocados 

.5 c. of basil leaves 

Juice of two lemons 

salt and pepper 

.3 c. of olive oil 

1 c. of cherry tomatoes 

1/2 c. of drained and rinsed canned corn kernels 


1. Cook pasta, drain 

2. Mix avocado, basil, garlic, lemon, to make the sauce 

3. Slowly add oil until emulsified, toss with tomatoes, pasta, serve.

Garlic Pasta with Tomatoes 

Ingredients: 

10 oz. of whole wheat pasta 

2 c. of halved grape tomatoes 

1 tbsp. Olive oil 

Medium diced shallots 

8 cloves garlic 


3-4 tbsp. of unbleached all-purpose flour 

2 c. of unsweetened plain almond milk 


1. Preheat oven to 400 F, slice tomatoes and add oil to tomatoes 

2. Place cut side down on baking sheet, bake 20 minutes. 

3. Set aside, then. Cook pasta, drain. In the meantime, cook the sauce. 

4. Add 1 Tbsp. to a large saucepan over medium-low heat. 15 ml / use 

more if necessary if the batch size increases) olive oil, garlic, 

shallot. Add salt, and pepper, cook until fragrant. 

5. Add the flour and mix. Whisk a little bit at a time in the almond 

milk so that the clumps do not form. 

6. Add another pinch of salt and pepper, cook down. Where 

necessary, taste and adjust seasonings. Blend for further 

smoothness.

Vegan Pizza 

Best vegan pizza, period. 

Ingredients: 

Pizza: 

.5 premade crust 

.5 c. of loosely chopped bell pepper 

.3 c. of chopped red onion 

1 c. of chopped button mushrooms 

1/2 tsp. of garlic powder and oregano 

.25 tsp. of sea salt and pepper to taste (if desired) 

Sauce: 

16 oz. can of tomato sauce 

.5 tsp. of oregano, basil, and sugar 

Salt 

Toppings: 

.5 c. of vegan parmesan 

Red pepper flakes 


1. Sauté onions, peppers, herbs, on medium heat until fragrant. Add

mushrooms at the end. 

2. Preheat oven to 400 F. 

3. Prepare the sauce by putting the sauce in a bowl and add salt and 

seasonings to taste. Adjust whenever necessary. Add water to thin, 

tomato paste to thicken. 

4. Make vegan parmesan with cashews, yeast, and garlic powder in a 

blender. 

5. Roll dough out on floured surface and put on a baking sheet. 

6. Apply sauce, cheese, toppings. 

7. Put it in the oven. 

8. Bake for 20 minutes, remove and let sit.


· 2 bottles of soymilk 

· Apples 

· Cinnamon 

· Blueberries 

· Nutmeg 

· Coconut 

· 2 Onions 

· Yeast 

· Fresh herbs 

· Dried Chili 

· Tofu 

· Bananas 

· Rosemary 

· Rye bread 

· Sushi rice 

· Tempeh 

· Cucumber 

· Avocado 

· Beans

· lemon 

· 2 tomatoes 

· Corn 

· Soyaroni pasta 

· Parsley 

· Celery 

· Cilantro 

· Squash


Apple & Cinnamon Bircher Muesli 

This make-your-own bircher muesli recipe is sweet and tasty and so easy to 

make. 

Ingredients: 

2 tsp. of chia seed 

.5 c. of dried oats 

1 tbsp. of raisins or some other dried fruit 


1 green apple 

1 Tbsp. nuts or seeds (e.g. slivered almonds) 

A pinch of cinnamon 


1. Put the oats, chia seeds, dried fruits and milk in a bowl the night 

before. Cover, place overnight in the fridge. 

2. In the morning, grate the apple and stir it through the oats, along 

with the nuts or seeds. Sprinkle with cinnamon. 

3. Serve with some fruit, a little extra plant-based milk or soy/coconut 

yogurt.

Blueberry & Date Mug Cake 

Have breakfast and dessert at the same time with this game-changing nutrientpacked 

meal you can make in minutes. 

Ingredients: 

.3 c. of self-rising flour 

.66 c. of fortified plant milk 

.5 c. of blueberries 

4 chopped or blended dates 

2 tsp. of flaxseeds, ground up 

A pinch of cinnamon 


1. Mix everything together. Nuke in microwave for 2-3 minutes. Top 

with syrup of your choice.

Quinoa Porridge 

Sustaining and warming, this nutrient-packed porridge is a great alternative to 

oats. 

Ingredients: 

1 c. of vegan milk 

.5 c. of dried quinoa 

1 c. of blueberries, or some other dried fruit 

cinnamon and maple syrup to serve (if desired) 


1. Under running water, rinse quinoa and drain well. While draining, 

get the milk to a low boil in a pan, and add your quinoa. 

2. Reduce your heat and cover with a lid. 

3. Cook until milk is absorbed and grain tail emerges. 

4. If desired, serve in bowls and top with a little almond milk, 

blueberries, cinnamon, and maple syrup.

Rice Pudding 

A delicious and indulgent rice pudding infused with vanilla and cloves. 

Ingredients: 

1 c. cooked brown rice 

1 c. fortified soy milk 

A few drops of vanilla essence 

Small pinch ground nutmeg 

Small pinch ground cinnamon 

Small pinch of clove spice 

1 Tbsp. desiccated coconut 

1 c. of fresh pawpaw (or other fruit) 


1. Mix everything in a pan sans (without) fruit 

2. Boil then reduce heat to a bubble, while stirring regularly. (Or 

microwave all ingredients for a few minutes.) 

3. Serve warm with fresh pawpaw. If desired, add sweetener.

Banana & Peanut Butter Smoothie 

This smoothie is just like a milkshake, only healthy. 

Ingredients: 

1 whole tbsp. of peanut butter 

1 whole banana (preferably frozen) 

1 1/2 c. of fortified plant-based milk 

1/4 c. of dried oats or 1-2 wheat bix 

1 tsp. of vanilla extract 

2 tsp. of flax or chia seeds 


1. Blend it all 

2. Serve in a tall glass and enjoy!

‘‘Omelet’’ on Toast 

Try out this yummy vegan omelet made from tofu! 

Ingredients: 

100g/3.5 oz. of medium-hard tofu 

.5 of chopped onion 

.25 finely chopped red capsicum 

2 tbsp. of chickpea flour (besan) 


2 tsp. of flaxseeds, ground 

Pepper and salt to taste (if desired) 

pinch of finely chopped chili or dried chili 

Sage and basil, fresh 

1/4 c. of fortified plant milk 


1. Mash the tofu until squished 

2. Add everything besides milk, blend well. Gradually mix in milk 

until the mixture has thick battery consistency. 

3. Heat a stick pan and tap the mixture to flatten it with a spatula and 

push it into a round shape. 

4. Cook over medium heat until brown on the underside and turn over 

and cook on the other side. Serve with toast.

Banana Pancakes 

You have already won the day with these mouthwateringly good banana 

pancakes, fluffy and delicately flavored. 

Ingredients: 

1 small ripe banana 

.5 c. of buckwheat flour 



.5 tsp. of baking powder 


Vegan cooking spray 


1. Blend everything besides your spray 

2. Heat oil over heat, pour batter in 

3. When bubbles appear all over the pancake, it’s time to turn around. 

Cook on the other side for a few minutes or so.

Week 3: Lunch 

Roast Veg and Pesto Sandwich 

Try this nice sandwich! 

Ingredients: 

.5 medium chopped zucchini 

.25 c. of eggplant 

.25 c. of capsicum 

.25 c. of red onion 

.5 medium grated carrot 

.5 tsp. of dried thyme 

.5 tsp. of dried rosemary 

1 tsp. of olive oil 

1 tsp. of red wine vinegar 


2 slices of bread 

1 tbsp. of dairy-free pesto or hummus or vegan sour cream 

1/2 a c. of green salad leaves 


Roast Veggies: 

1. Preheat your oven to 220C/430F Cut your veggies and combine 

them 

2. Mix the thyme, rosemary, olive oil, vinegar, salt, and pepper

together. Pour the herb/spice mixture and mix until covered. Spread 

the veggies evenly in the oven on a large roasting pan. 35 to 40 

minutes of roasting. 

3. When vegetables begin to brown, use a spatula to turn the 

vegetables slightly to brown. 

Sandwich: 

1. Spread milk-free pesto/hummus/vegan sour cream on both sides of 

the bread. 

2. Place salad leaves on one side, then zucchini, eggplant, capsicum, 

red onion and slices of tomato.

Tempeh Nori Rolls 

Try tempeh for a meaty texture in this Japanese classic. 

Ingredients: 

1 tsp. of sugar 

.3 c. of sushi rice 

.66 c. of water 

2 tsp. of rice wine vinegar 

salt 

50g tofu/tempeh in slices 

1 sheet of nori 

.5 c. of a cucumber in strips 

.25 c. of red capsicum that is cut into strips 

.25 of an avocado that is cut into strips 

To Serve: 

Japanese dark soy sauce 

Wasabi paste 

Bamboo sushi mat 


For the Rice: 

1. Wash the rice in cold water, using the palm of your hand to push 

the rice against the side of the bowl to ‘polish’ it.

2. Drain and cook in a saucepan (or microwave) with a c. of water. 

3. Mix vinegar, salt, and sugar. Transfer to a non-metal bowl when 

rice is cooked, mix through the vinegar mixture and cool rice by 

fanning and folding with a wooden spoon. Rice becomes sticky and 

begins to hold together. 

For the Tofu or Tempeh: 

1. Fry strips until brown and marinate for 15 minutes in soy sauce. 

2. To Form the sushi: put a sheet of Nori on your sushi mat, and 

spread a layer of rice of 1 cm across the whole sheet except the far 

edge. 

3. In the middle of the rice, place horizontal streaks of vegetables and 

tofu in a line. Roll sushi and seal over the seam with a bit of water. 

4. Let stand for 15 minutes then cut with a damp knife of the chef. 

Chop them and serve them!

Black Bean Burrito 

A fiesta of flavor, wrapped in a warm tortilla. 

Ingredients: 

Lime juice 

1 tsp. olive oil (optional) 

1/4 diced brown onion, diced 

1 tsp. of crushed garlic 



1 c. of rinsed and drained cooked black beans 

1/2 tsp. of Massel stock powder dissolved in .5 a cup of water 

1 wholemeal burrito tortilla 

.5 c. of chopped lettuce 

.5 c. of sliced tomato 

1/2 c. of corn cut off the cob or frozen 

A dash of hot chili sauce 

Optional: avocado, sliced 


1. Prepare the beans as follows or use the remaining black beans from 

the dinner last night. 

2. Heat oil on medium and cook onion 

3. Add the garlic and spices and coat the onions. Add black beans and 

stock, mix and mix. Let cool for 5-6 minutes or until stock is 

reduced and at the end add a squeeze of lime juice.

4. Add bean mix, lettuce, tomato, corn and chili sauce to tortilla and 

roll up.

4. 

Peanut Butter Salad Sandwich 

As simple as it gets, this veggied-up PB sandwich is great for kids and adults 

alike! 

Ingredients: 

1 tsp. of sugar 


2 tbsp. of peanut butter 

.25 c. of grated carrot 

.5 of a diced tomato 

.5 c. of lettuce 


1. Spread peanut butter onto the bread. 

2. Chop and add to your sandwich grated carrot, cucumber, lettuce, 

and tomato. Enjoy!

Green Bean & Tomato Pasta Salad 

The simple dressing is the heart of this recipe, savor the flavor! 

Ingredients: 

3/4 c. cooked soyaroni pasta (use gluten-free rice pasta for GF 

option) 

8 oz. of diced tomatoes 

1 c. of fresh green beans 

1 c. cooked/canned chickpeas 

1 tbsp. of Chickpea Brine 

A dash of Lemon Juice 

1 tbsp. of Tahini 


1. Cook and drain pasta 

2. Chop tomatoes and slice beans, strain chickpeas while retaining the 

brine from the can (this can be used for lots of other recipes 

including the creamy tahini sauce for this) and mix together 

3. For Dressing: 

4. Mix all the ingredients together and stir/blend until creamy. 

5. This will become a little firmer if left in the fridge. 

6. Mix through pasta, enjoy!

Adzuki Bean Burger with Wedges 

Load up on adzuki beans for that perfect nutty meaty burger texture. 

Ingredients: 

Patty: 


.5 c. cooked or canned adzuki beans, drained 

.25 of a finely diced red onion 

Clove of garlic 

1 tbsp. wheat germ 

.5 tsp. of dried mixed herbs 

1 tsp. of Worcestershire sauce (anchovy free) 

Fillings: 

Wholemeal bread 

1 tbsp. of hummus 

.5 c. of spinach 

.5 a tomato, sliced 


1. Mash the beans well and add some H2o to all the other ingredients 

if the mixture is too dry. 

2. Shape into pieces and fry on both sides until ready to cook. Serve 

with hummus, spinach, and tomato in a whole meal roll.

Potato, Leek & Lentil Soup 

Leeks add a wonderfully sweet and delicate taste to this nourishing bowl of 

goodness. 

Ingredients: 

1 large potato 

.5 c. of red lentils 

.5 tsp. of Massel stock powder 

2 c. coconut milk 

.5 a sliced leek 

.5 tsp. ground cumin 

2 tbsp. of chopped fresh parsley 


1. Peel the 1 large potato, chop, and boil. 

2. Drain the liquid once soft and set the potatoes aside. Add about c. 

of water to a pot with your bay leaf, your lentils, and stock while 

they are cooking. 

3. Bring to the boil slowly and stir often. After the lentils have 

changed color from red to yellow, drop heat and allow to simmer. 

Then, add the potatoes and coconut milk. 

4. Wash 1/2 c. of leek and fry until golden. Once golden, spoon in the 

potato-lentil mixture and keep for another 10 minutes on low heat. 

I 

5. If you want to thin the soup, add more water. Top serving with 

parsley.


Sweet and Spicy Asian Tofu 

Ingredients: 

7 oz. extra firm tofu 

1 tbsp. of high-heat cooking oil 

1 minced clove of garlic 

3 c. of assorted stir-fry vegetables 

3 tbsp. of sweet chili sauce 

2 tbsp. of Sriracha hot sauce 


.6 c. of cooked brown rice 


1. An hour before cooking, bundle up tofu comfortably in paper 

towels and place the liquid between two plates. 

2. Slice tofu evenly into cubes. Heat the oil over medium in a pan. 

When it’s hot, add the tofu cubes, let them fry until brown, and turn 

the pieces with tongs. 

3. Set the tofu aside and add some cooking spray if the pan is no 

longer oily. Sprinkle the garlic and vegetables with a little salt over 


4. When tofu and vegetables cook, mix the sauce ingredients together. 

5. Serve the tofu and vegetables with the sauce over brown rice.

Zuppa di Orzo e Spinaci 

This literally means “soup of orzo and spinach.” Delicious and comfy. 

Ingredients: 


2 tbsp. of olive oil 

6 c. of vegetable stock 

1 peeled and diced onion 

1 c. of sliced carrots 

1 c. of sliced celery 

3 minced cloves of garlic 

Can of Fire-roasted tomato 

c. orzo pasta 


.25 tsp. of dried oregano 

.25 tsp. of dried rosemary leaves 

4 c. spinach 


1. Heat oil over medium heat; add onions, celery, carrots, garlic, until 

fragrant. 

2. Add stock, pasta, and seasonings. Mix, let boil, then reduce heat 

until pasta is cooked. 

3. Add spinach, salt, and pepper, add more seasonings as you like. 

4. Serve hot, immediately.

Corn and Edamame Salad with Quinoa 

Ingredients: 

.5 tbsp. of olive oil 

3 c. of shelled Edamame 

2 c. of frozen or robbed corn 

1 c. of cooked and cooled quinoa 

1 sliced green onion 

½ of a chopped sweet pepper 

2 tbsp. of fresh cilantro 

1 tbsp. of lemon juice 

Salt and pepper to 



dash of cayenne pepper 


1. Boil the Edamame and the corn briefly until tender. Drain very 

well and fully cool. Mix maize, green onion, pepper, cilantro, 

quinoa, and Edamame in a huge bowl. 

2. Pour olive oil, lemon juice, salt, pepper, and seasonings in a 

smaller bowl, mix together. 

3. Pour over salad dressing and let hang out in the fridge, covered, 

awhile.

Tacos with Tofu Curry-Style and Pinto Beans Mixed Kale Slaw 

Ingredients: 

2 tsp. of curry powder 

14 oz. of extra firm tofu 


For the Pintos: 

6 c. of shredded or chopped kale 


1 thinly sliced onion 


1 chopped tomato, 


.5 tsp. of salt 

1 can of pinto beans 

3 tbsp. of chopped fresh cilantro 


.5 of avocado 

2 tbsp. of tahini 

2 tbsp. of red wine vinegar 


.5 c. water 


Make the Tofu:

1. Preheat grill, slice tofu into 8 slabs. Mix olive oil and curry powder 

on a rimmed dinner plate. Sprinkle the hot grill pan with cooking 

spray to the grill. Soak each tofu slab in curry mixture. 

2. Cook until grill marks appear. 

Make the Beans: 

1. Heat pan over medium heat. 

2. Brown onions with salt for 5 minutes. 

3. Add garlic and sauté for 5 additional minutes. 

4. Throw tomato in, cook until juice bursts and boil three minutes. 

5. Mix the coriander and cut the heat. 

Make the Kale Slaw: 

1. Blend garlic until smooth, then add the rest of the ingredients. 

2. Add extra water to a thick, but pourable consistency, such as a 

thick milk shake. Put the shredded kale in a vessel and add your 

dressing to the blender using a rubber spatula. 

3. Massage dressing into kale, taste. 

To Assemble: 

1. Warm the tortillas. Place a little kale, beans, and some tofu in each 

taco. Add some avocado and eat up.

Quick Homemade Ramen 

This recipe comes to life with fresh vegetables and herbs in just in 20 

minutes! 

Ingredients: 

2 c. of fresh kale 

1 tbsp. of sesame oil 

3 tsp. of ginger, grated 

5 tsp. of minced garlic 

4 c. of vegetable broth 

4 c. of water 

Oz. of dried shiitake mushrooms 

2 packages of ramen noodles 

1/2 c. of chopped scallions or chives 

2 c. of freshly chopped kale 

1 c. of chopped carrots 

Sriracha 


1. Heat the sesame oil over low heat in a skillet. 

2. Add the garlic and the ginger, cook for 2 minutes or until fragrant 

and soft. Add water and broth. Let simmer; add the champignons 

and simmer for 10 minutes or until the champignons are soft and 

the broth is tasty. 

3. Add the instant noodles to the hot liquid and simmer for another 10 

minutes or until al dente. Add the scallions and mix.

4. Remove from heat, add vegetables and sriracha.

White Bean Veggie Soup 

This is great on a chilly night. 

Ingredients: 

salt and freshly ground black pepper, to taste (if desired) 


2 diced celery sticks 

2 diced medium carrots 

1 diced medium onion 

1 large chopped leek 

2 cloves of chopped garlic 

3 tbsp. of tomato paste 

c. of rinsed cooked white beans 

28 oz. diced tomatoes 

6-8 c. of vegetable broth 

2 c. of butternut squash, diced 

2 sprigs of fresh thyme 

4-5 roughly chopped kale leaves with ribs removed 


1. Add oil and cook onions until soft. 

2. Put the celery, carrots, and leeks in. Continue to cook for 5 

minutes, add garlic and don’t let it burn. Add tomato paste then stir 

thoroughly. 

3. Add beans, tomatoes, broth, seasoning, and squash for 30 seconds. 

4. Serve with warm bread

Polyvegetable Couscous 

Ingredients: 

Septa-Vegetable Stew: 

.3 c. of golden raisins 


2 quartered turnips 

1 diced yellow onion 

1 large peeled and cut carrot 

1 tbsp. of fresh ginger 

1 tbsp. of salt 

2 tsp. of each cumin, sugar, turmeric, and paprika 

.13 tsp. of ground cloves 

Snapped in half cinnamon stick 

2 c. of water 

1 lb. of butternut squash 

.5 cut up zucchini 

Can of chickpeas 

4 sprigs of fresh flat-leaf parsley 

1 c. canned whole peeled tomatoes, with the juice 


For the Stew: 

1. Place your turnips, garlic, sugar, cinnamon, cloves, turmeric, 

paprika, salt, ginger, onion, carrot, and raisins in a bowl.

2. Boil with two c. of water, reduce heat, until veggies are soft. Halve 

squash and wedge. 

3. Throw your garbanzos, squash, and parsley. 

4. Take the tomatoes into large pieces with your fingers and work 

over the pot and add them to the pot, juices and all. 

5. Cover until thick and vegetables are tender but not mush. The 

vegetables can be tested a little earlier. Veggies can be removed as 

soon as they are tender, and returned to the pot when ready to 

serve. Cut them with a fork, but not squishy. Remove cinnamon 

stick. 

6. Boil water, cook couscous, drain. 

7. Spread the couscous on a platter, fluff it up, and put your 

vegetables on it. 

8. Pour the broth over that with some almonds if desired.


· Banana 

· Chickpeas 

· Plant-based milk 

· Soymilk 

· Ginger 

· Berries 

· Apple 

· Orange juice 

· Loaf of wholemeal bread 

· Blueberries 

· Apricot 

· Zucchini 

· Beans 

· Spinach 

· Fresh herbs 

· Wholemeal wrap 

· Cucumber 

· Carrots 

· Peanut Butter

· Pumpkin 

· Seaweed 

· Tomato 

· Garlic 

· Olives 

· Gnocchi 

· Peppers


Chocolate Ginger Smoothie 

The beans pack a hidden protein punch in this luscious chocolate ginger 

smoothie. 

Ingredients: 

2 tsp. of cocoa 


1/2 c. of rinsed and drained, cooked chickpeas or white beans 

1 c. of fortified plant-based milk 


1 tsp. ginger, sliced 


1. Blend until smooth with all ingredients

Fruit & Nut Compote 

This juicy and light compote makes a delicious topping for pancakes, waffles, 

scones, and many other delights. 

Ingredients: 

1/2 c. berries (fresh or frozen) 

1/4 tsp. of nutmeg 

1 apple 

30g /1oz. of almonds 

.25 tsp. of cinnamon 


1 tbsp. of orange juice 

Water if needed 



2 tsp. cocoa powder 

Sweetener of your choice 


1. Dice the fruits and mix together with almonds, nutmeg, cinnamon, 

and flaxseed. 

2. Place the fruit and nut mix in a saucepan along with orange juice 

and water if needed, then let boil. 

3. Transfer to low heat, mix and mash fruits together. Cook for around

10-15 minutes, occasionally stirring. 


1. In a pan, combine the ingredients, then heat to near-boil. Pour in a 

saucepan and drink.

Tahini & Banana Toast with Hot Chai 

Tahini is a great nut butter alternative to slather on crunchy toast, and pairs 

perfectly with bananas. 

Ingredients: 

2 slices of wholegrain bread 

1 Tbsp. tahini (or peanut butter) 

1 banana 

Hot Chai 

1 c. fortified plant milk 

1 chai tea bag OR mix your own using 1/2 tsp. each of cinnamon, 

ginger powder, black pepper/ground cloves/cardamom, and black 

tea. 

Sweetener to taste 


1. Brown the bread slices and spread the tahini on both sides. Cut the 

banana and add it to the top. 

Hot Chai: 

1. Heat the soy milk and tea bag/chai spices until almost boiling, then 

simmer for a minute and sweeten in a c.

Blueberry Porridge 

Sweet blueberries drizzled with maple syrup over creamy oats, yum! 

Ingredients: 

1 small chopped banana 

.5 c. of dried oats 

1 c. of fortified, plant-based milk 

1 c. of blueberries 

2 tsp. chia seeds or flaxseeds 

1 tbsp. of maple syrup 

1 tbsp. of sunflower seeds 


1. Combine oats, milk from plants, blueberries, and chia/flax seeds in 

a medium heat pot. Heat the porridge till it thickens and stirs 

regularly. 

2. Once a desirable consistency has been achieved, pour into a bowl 

and top with milk, bananas, maple syrup and sunflower seeds 

based on plants. 

3. Serve and enjoy yourself!

Breakfast Couscous 

Fluffy and sprinkled with sweet fruit, it’s time for couscous to take its place as 

a star of the breakfast bowl 

Ingredients: 

1/2 c. of quick cooking wholemeal couscous 

1 c. fortified non-dairy milk, plus a little extra for serving. 

4 dried apricot halves, chopped 

3 dates, chopped 

1 Tbsp. pepitas 

A pinch each of nutmeg, ginger, cinnamon 


1. Place all foodstuffs in a large bowl and nuke in microwave for 2-3 

minutes, until all liquid is absorbed. Stir with a fork and add extra 

plant-based milk if desired. Sweeten if desired also.

Mexican Vegetable Fritters 

Full of flavor and spice this is a perfect vegetable breakfast even if you don’t 

like vegetables! 

Ingredients: 

.25 c. of grated zucchini 

1 tbsp. of coriander leaves 

.25 c. of finely chopped red capsicum 

.5 small finely sliced onion 

.25 c. of Mexican Beans 

.5 tsp. of cumin 

.25 tsp. of ground Cayenne Pepper 

.25 c. of self-rising flour (Besan) 



1. Remove the zucchini and the capsicum. 

2. Chop onion and coriander, fresh. Lightly fry onions in a little oil, 

then mix with all other vegetables and beans in a mixing vessel, 

and mix cumin and pepper. 

3. Mix the flakes of besan flour and yeast with water and stir in the 

vegetable mixture. Heat a nonstick pan and simultaneously place 

two heaped tablespoons on the pan, turn and brown on both sides. 

4. Serve with avocado and salsa for the best outcome! (if desired)

Veggie Fried Tofu 

A simple tofu scramble packed with flavor and veggie goodness. 

Ingredients: 

1/2 a potato, cubed 

Iodized salt and pepper to taste (if desired) 

120g/4.23 oz. firm tofu, crumbled 

.5 tsp. of dried turmeric 

1 tsp. of mixed herbs 


.5 of a chopped tomato 

1 c. of fresh spinach leaves 


A slice of toasted wholemeal bread 


1. Cook the potato before boiling and leave to cool. You can do this 

the night before and leave overnight in your fridge. 

2. In a pan, heat oil. Throw in the potato and cook for a minute or so. 

Add the tofu and mix, and then add the turmeric, herbs, and stock 

powder. If the mixture is a bit dry, a splash of water can be added. 

3. Add the chopped tomato and spinach and cook around 1-2 minutes, 

until the spinach is wrinkled and the tomatoes have been a little 

softened. 

4. If necessary, add nutritional yeast and season. Use toast to serve.

Week 4: Lunch 

Beetroot & Almond Rice Salad 

Pan fried almonds and a bracing lemon dressing make this healthy and filling 

experience. 

Ingredients: 

1 tsp. of lemon juice 

2 c. of brown rice, cooked 

1 c. of wilted spinach 

1 Tbsp. almonds 

1/4 c. grated fresh beetroot 

1 tsp. of apple cider vinegar 

Iodized salt and pepper 

Fresh herbs, parsley or coriander, to serve 


1. In the meantime, toast the almonds in the dry pan (keep an eye on 

them as they burn fast!) and then cool. 

2. Mix all the salad ingredients (excluding almonds and fresh herbs) 

together and savor to taste. 

3. Sprinkle the fried pan almonds over the top and garnish with fresh 

herbs.

Chili Bean Wrap 

Chili beans wrapped in pita with hummus and fresh veggies, quick, simple 

and delicious. 

Ingredients: 

1 Tbsp. hummus (or Tofutti cream ‘cheese’) 

1 wholemeal wrap 

.5 c. of baby spinach leaves 

1 can’s worth of Mexican Chili Beans 

.5 a sliced cucumber 

1/2 of a grated carrot 

1 tbsp. of preferred salsa or homemade 


1. Spread some hummus or Tofutti cream cheese on the wrap and 

layer rocket and spinach on top 

2. Spread Mexican chili beans on top and cover with carrots, 

cucumber, and salsa. 

3. Roll up and enjoy!

Sweet ’n ’Spicy Couscous 

An easy throw-together lunch bursting with delicious flavors. 

Ingredients: 

1/2 c. quick cooking wholemeal couscous 

1/2 can of cooked chickpeas 

1 chopped up tomato 

1 c. of baby spinach leaves 

2 tsp. of sweet chili sauce 

.5 tsp. of ground cumin seeds 



1. Nuke in microwave for 2 minutes. 

2. Stir and then let stand for a minute or two before eating.

Avocado Sprout Salad 

The crunchy texture of sprouts combines perfectly with creamy avocado 

slivers in this fresh summery salad. 

Ingredients: 

Salad: 

1/4 of an avocado 

1 small diced tomato 

.5 c. of grated carrot 

1 c. of mixed sprouts (eg: alfalfa, sunflower, chickpea, mung bean, 

etc.) 

1 Tbsp. pepitas 

Dressing: 

2 tsp. peanut butter (or tahini) 

Lemon juice, 2 tsp. 

apple cider vinegar, 1 tsp. 

1 tsp. of seeds of mustard 

To Serve: 

4 Ryvita crackers or 3 brown rice cakes or a whole meal wrap. 

How to make it:

1. Slice up the avocado and place in a bowl with the diced tomato, 

grated carrot, sprouts, and pepitas. Mix em’ all up together. 

2. In a small vessel, place the dressing ingredients and stir carefully 

with a fork until all is mixed, then pour over the salad. 

3. Serve piled onto brown rice cakes or Ryvitas or in a wrap.

Pumpkin & Spinach Sandwich 

Healthy and light veggie sandwich to help power you through the day. 

Ingredients: 

2 slice wholemeal bread 

2 Tbsp. hummus 

A few slices of cooked pumpkin (quick to cook in the microwave) 

1/2 c. baby spinach leaves 


1. Spread hummus on two slices of wholemeal bread. 

2. Add the pumpkin, spinach, a little bit of sweet chili sauce, and 

enjoy!

Tofu & Wakame Miso Soup 

There are few things as uplifting and nourishing as a warm miso soup on a 

cold day. 

Ingredients: 

1 c. vegetable stock (kombu/shitake stock is a good option and it 

can be purchased in sachets from most Asian grocers) 

180g/6.35 oz. of silken tofu, cut into approx. 1 cm cubes 

1 large pinch dried wakame seaweed 

1 sliced shallot 

2 tsp. white miso paste soaked in water 

2 brown rice cakes 

1 Tbsp. tahini (or your favorite nut butter) 

1 small tomato 

A few slices of cucumber 


1. Heat stock in a casserole to a gentle simmer, then add the tofu, 

wakame, and shallots and stir in the miso paste again. 

2. Force miso for a better result through a strainer). Remove from 

heat from heat. 

3. Serve with 2 brown tahini rice cakes, covered with tomato and 

pepper.

Pumpkin Soup 

This thick and creamy pumpkin soup will warm your heart. 

Ingredients: 

1 tsp. minced ginger 

1 c. of water 


c. of butternut pumpkin, cut into small cubes 

.25 of an onion, finely diced 

A clove of minced garlic, minced 

2 tsp. of mixed dried herbs 

1/4 c. fresh herbs (eg. basil, coriander, parsley (not essential but a 

tasty addition) 

1 slice of wholemeal bread for croutons (use GF bread for GF 

option) 


1. Place all ingredients except the fresh herbs and bread in your 

saucepan and bring it to a rolling boil, then simmer low until the 

pumpkin is very soft and the lentils have disintegrated. 

2. Stir vigorously (but carefully) to turn the pumpkin into a puree. 

3. Stir in the chopped fresh herbs and seasonings to taste. 

4. Toast the bread and chop into small squares. 

5. Present the soup in a bowl sprinkled with the croutons.


Pasta Ala Puttanesca con Ceci e Carciofo 

Although this is not true “ala puttanesca” – this pasta is inspired by it and 

almost as good! 

Ingredients: 


.5 diced yellow onion 

2 cloves of garlic, minced and smashed 

12 oz. of whole wheat spaghetti 

2 oz. of sliced black olives 

14 oz. of rinsed and drained artichoke hearts, and chopped 

3/4 c. of rinsed and drained cooked chickpeas 

2 tbsp. capers 

14 oz. canned diced tomatoes 

1 tbsp. of dried oregano leaves 

.5 tsp. of dried basil leaves 


1 tsp. extra-virgin olive oil 

.5 tsp. of red pepper flakes 

3 c. of low-sodium vegetable broth 


1. Heat oil in pan and toast onions and garlic until lightly browned 

2. Add the pasta to the skillet and break half if necessary (a casserole 

can work as well). Add in the leftover ingredients—minus the

oth—to the pasta pan. After that, pour your vegetable broth over 

tutti—everything. 

3. Reduce to a casual simmer, and let it boil, meet, and greet, for 20 

minutes. Toss with pasta.

Paleo Algae Pasta with Dressing of Kale, Almond, and Garlic 

Ingredients: 

a pinch of salt and pepper 

A pinch of some sesame seeds 

16 oz. Pack of sea kelp noodles 

4 leaves of kale, ribs removed 

1 tbsp. of garlic-infused extra virgin olive oil 

1/2 of an avocado 


3 tbsp. of almond and/or peanut butter 


1 tbsp. of white wine 

2 tsp. of miso paste 

1 tsp. of garlic powder 

.5 tbsp. of pure maple syrup 

.25 tsp. of ginger, ground 

A pinch of red pepper flakes 

Red Nuts: 

1 tsp. of crushed pecans/walnuts 

1 tsp. of smoked paprika 


.5 tsp. of coconut sugar 


1. Cut kelp pasta in smaller pieces for convenience’s sake

2. When done, throw the kelp noodles into a big bowl. 

3. Remove the hard stem, chop the leaves into small pieces, and toss the 

kale with the kelp. Pour in olive oil to help tenderize kale. 

4. Add water, nut butter, sesame oil, white wine, miso, garlic powder, 

maple syrup, salt, pepper, and red pepper flakes in a bowl. 

5. Stir until consistent. Pour the sauce over kale and mix with pasta. 

6. Break up a tbsp. of pecans/walnuts with your hands or mallet. Put in a 

small bowl and add your soy sauce, paprika, and coconut sugar. You 

can use or not even include other unrefined sugar if you want. 

7. Open the avocado and halve it. Cut the avocado into small thin pieces. 

In the large bowl, add the red nuts and avocado pieces with the kelp 

noodles and stir briefly, do not overdo. 

8. Add the sesame seeds to it and serve.


Ingredients: 

1 tsp. of salt and pepper to taste (if desired) 

1 large package gnocchi 

Thin-sliced red bell pepper 

1 large thinly sliced green pepper 

1 yellow thinly sliced onion 

Can of black beans, rinsed 

Olive oil for frying 

2 tsp. of cumin, ground 

2 tsp. of paprika 

1 tsp. of granulated garlic 

Avocado Salsa: 

2 avocados 

1 tomato, diced 

2 tbsp. onion, diced 

3 tbsp. of chopped coriander leaves 

clove of garlic 

The juice of 1 lime 


1. Brown gnocchi in pan on medium heat in oil. 

2. Remove the gnocchi from the saucepan, add about 2 olive oil tsp., 

peppers, onions and a pinch of salt. 

3. Cook fajitas until peppers are soft

4. Add your gnocchi and the black beans, salt, pepper, and all spices 

back into the pan. Stir until all is combined and heated up. 

5. Make the avocado salsa while you cook the gnocchi. Dice the 

avocados and add your total other ingredients to a large bowl. Toss 

together and store in the fridge until needed. 

6. Serve dish immediately and top with a big spoonful of avocado 

salsa.

30 Minute Orange Ginger Zucchini Noodle & Chickpea Bowls 

Ingredients: 

Salt and pepper to taste (if desired) 

2 large zucchinis 

1 small can of chickpeas 

1 c. of uncooked rice 

3 tbsp. Olive oil 

Chopped green onion 

Orange Ginger Sauce: 

.5 c. of fresh orange juice 


1 tbsp. of soy sauce 

1 tbsp. of toasted sesame oil 

A clove of garlic, finely minced 

.5 a tsp. of finely minced fresh ginger 

1.5 tsp. of corn starch 


1. Cook the rice under the instructions of the package. Add all the 

ingredients in the orange ginger sauce to a container and mix up. 

2. Spriralize the zucchini. Heat a pan on medium, add your oil and 

cook your zucchini down. 

3. Add a pinch of salt and cook the zucchini for around 10 minutes 

until tender. Throw in the chickpeas and then throw in the sauce. 

4. Boil down for 12 minutes or until sauce is thickened. Divide the

ice into four equal parts and top with equal parts of the zucchini 

and chickpeas. 

5. When desired, decorate with sesame seeds and green onion.

30 Minute Red Beans and Cauliflower Rice 

Ingredients: 

1 large head of cauliflower 

2 tbsp. olive oil, 

.5 a c. of chopped white onion 

.3 a c. of celery, diced 

.5 c. of green pepper, diced 

3 cans of rinsed, drained red kidney beans 

1/2 tsp. of salt and pepper to taste (if desired) 

2 tsp. of cumin powder 

1 tsp. paprika 

1 tsp. of granulated garlic 

1 tsp. of mixed rosemary, savory, and oregano (Italian seasoning) 

1 tsp. of chili powder 

Optional garnishes: cilantro, jalapeno, avocado, tomato, etc. 


1. In medium heat, brown onions in your olive oil. Cook 2 minutes, then 

add green pepper and celery. Cook 3-5 minutes, until vegetables are 

softened. 

2. While vegetables are cooking, roughly chop cauliflower and throw it all 

into the food processor. Process until rice-like, 30 seconds-1 minute. 

3. Add the cauliflower rice, beans and seasonings to the pan, stir until 

combined, and cook until cauliflower is tender 7-10 minutes.

Pizza Skillet Casserole 

Ingredients: 

.5 tsp. of salt and pepper to taste (if desired) 

3 tsp. olive oil, divided 

4 large flour tortillas, diced into bite-sized pieces (gluten-free) 

1 small diced zucchini 

2 small bell peppers, diced 

.5 of a small diced onion 

A diced summer squash 

2 cloves of garlic, smashed up 

1/2 tsp. of dried Italian seasoning 

A c. of tomato sauce, premade or otherwise 

1 c. of shredded cheese, non-dairy obviously 

2 oz. of fresh, torn up basil 


1. Heat pan on medium heat, brown tortillas in your olive oil 

2. Remove from the skillet tortillas. Add some of the olive oil and all of 

the diced vegetables and sweat 5-7 minutes until the vegetables are 

soft. 

3. Add the garlic and continue to cook but don’t let it burn. Add the 

tomato sauce and spices back into the tortillas and let cool. 

4. Then add 3/4 c. of cheese and stir 2-3 minutes until melted.

5. Cover with the remaining 1/4 c. of cheese until melted. If desired, 

garnish with fresh basil.

Black Bean Soup with Pico De Gallo 

Ingredients: 


.5 of a small diced red onion 



4 cans of black beans with liquid 



3/4 tsp. of granulated garlic 

Pico De Gallo: 

2 large chopped tomatoes 

.3 a c. of red onion 

1 chopped up jalapeno 

1 small handful of chopped cilantro 

A clove of minced up garlic 

A lime’s worth of juice 



1. Throw onions and peppers into hot oil in pan over medium heat 

2. Cook vegetables until tender, stir occasionally for about 10 

minutes. Make Gallo Pico while the veggies are cooking. 

3. In a single bowl, add the Pico de Gallo stuff and stir until 

combined. Until ready to use, set aside.

4. When the vegetables are cooked, the 4 cans of beans are to be 

added, along with dressing. 

5. If you want a thicker soup, you can get the liquid out of one of the 

boxes. Cumin, paprika, garlic, and 1/2 tsp. salt is then added. 

6. Stir until all is combined. An immersion mixer can be used to mix 

the soup until purified or transferred to a food processor or mixer 

in batches. 

7. Transfer pure soup back into the pot and heat at the desired 

temperature over medium heat. Top each Pico de Gallo serving.

Shopping list for Week 5: 

· Soymilk 

· Mango 

· Nut butter 

· 3 tomatoes 

· Loaf of wholemeal bread 

· Bananas 

· Berries 

· Avocado 

· Tomato paste 

· Cranberries 

· Flax 

· Quinoa 

· Pecans 

· Allspice 

· Mint 

· Onion 

· Hummus 

· Beans 

· Corn

· Pita bread 

· Tofu 

· Leek


Green Smoothie with Toast 

Add a dash of a tropical flavor to this morning’s smoothie with some diced 

mango. 

Ingredients: 

500mls/16.90 oz. of plant-based milk 

1 ripe banana (preferably frozen) 

1 c. spinach 

1 c. frozen or fresh mango 

1 tsp. sugar 


2 tsp. of nut butter 

1 chopped tomato 

1 slice of wholemeal bread 


1. Put everything in your blender whir until smooth. Toast bread and 

cut the tomato. When ready, spread the butter on the nut and cover 

with tomatoes.

Chocolate Porridge and Berries 

Take breakfast to the next level with this warm bowl of smooth chocolate 

porridge. 

Ingredients: 

.5 c. of dried oatmeal 

A ripe banana, mashed 

1 c. of fortified plant milk 

3 tsp. of cocoa/cacao/cocoa powder/cacao powder 


1 c. of berries 


1. Boil oats in milk over medium heat until the bubble begins. 

2. Drop the heat down and mix in the banana, cacao, and cinnamon 

mashed. Simmer until the porridge becomes desired consistency 

for a few minutes. 

3. If desired, cover with berries and sweeten.

Avocado Pizza Toast 

Ingredients: 


1 slice your favorite bread 


A pinch of dried oregano leaves 

1 tbsp. of tomato paste 

A pinch of dried basil leaves 

A sprinkle of smoked paprika 

A sprinkle of garlic powder 

A pinch of dried thyme 


1. Put sliced avocado on the bread, sprinkle with tomato paste, 

sprinkle with the remaining ingredients and toast in the oven.

Soft, Chewy, Healthy Granola Bars 

Ingredients: 

A single c. of oat flour 

1 c. of water 

.75 a c. of dates 


.25 c. of raw pumpkin seeds 

2 tbsp. of whole chia seeds 

.25 c. of raw cracked sunflower seeds 

.25 c. of chopped dried cranberries 

1 tsp. vanilla extract 

.25 tsp. of sea salt 


1. Preheat your oven to 325F and line e pan with parchment paper 

2. In a large bowl, add oat flour. In a blender, blend water and dates. 

Allow the dates to soak for 30 minutes if they are a bit firm or if 

your blender has difficulty blending dates smoothly. 

3. Mix dates and water with flour and add to a bowl with the flour 

4. Mash the mixture into your pan with a spatula, flat as possible. Wet 

hands make it easier. 

5. Bake until firm, about 25 minutes. Cool, then slice.

“Quiche” with Dried Tomatoes, Mushrooms, Spinach with Tofu 

Base 

Ingredients: 

For Making of the Crust: 

1 tbsp. of flax flour mixed with 3x as much water and mixed 

1 c. of almonds for grinding 

1 c. of oats or buckwheat 

Bundle of Italian parsley 

1 tsp. of dried oregano 

.5 tsp. of kosher salt and pepper to taste (if desired) 

2 tbsp. of coconut/extra-virgin olive oil 

3 tbsp. more of water 

For the Making of “Quiche:” 

a block of sturdy tofu 

1 tbsp. of coconut/extra-virgin olive oil 

A single leek or thinly sliced onion 

3 large minced garlic cloves 

3 c. of sliced cremini mushrooms 

.5 c. of fresh chives, chopped 

.5 c. of fresh basil leaves, chopped 

.3 c. of finely diced up oil-packed sun-dried tomatoes 

1 c. of spinach leaves 


Red pepper flakes, to taste


1. Preheat oven to 350F and grease down a 10-inch tart pan. Wrap 

your tofu in paper towels and add weight to push water out. 

2. For the crust: Combine your flax-water goo in a small bowl and 

freeze. Combine your ground almond, oat flour, parsley, oregano, 

and your salt. 

3. Into your oil and flax, remove until it’s combined, and add the 

leftover water until a dough is sticky like cookie dough. When you 

press it, it should adhere to itself. Crumble it over the pan. 

4. Press your mixture into the pan and work your way out from the 

center. Poke some holes so air can escape. 

5. Roast at 350 for 15 minutes until golden. Let it cool while 

preparing your filling. Raise the oven to 375. 

6. Break your dried tofu into four (4) pieces and whir in a food 

processor until creamy. Add some vegan milk to help it if it’s not 

taking. 

7. Sauté your leek/onion with your garlic in your oil, on medium heat 

to prevent burning. 

8. Mix in mushrooms, seasoning, and cook until mushroom’s water 

evaporated. 

9. Mix your herbs, tomatoes, greens, and seasonings together. 

10. Wilt spinach, add to tofu blend Add more seasoning if you want. 

Put it in the crust. 

11. Bake your quiche at 375 until it’s firm. 

12. when sliced, it may crumble but fret not. Keep leftovers for 3 to 4 

days.

Comfy Cinnamon Quinoa 

Ingredients: 

1 c. of soy/almond milk substitute 

1 c. of rinsed quinoa 

.5 c. of fresh blackberries 

.6 tsp. of cinnamon, ground 

1 c. of water 

.3 a c. of toasted chopped pecans 

4 tsp. of organic agave nectar 


1. Boil everything in a saucepan on high heat. 

2. Simmer until all the liquid is absorbed, then let it stand for 5 more 

minutes. 

3. Bake the pecans in a 350F oven 5 to 6 minutes or toasted in a dry 

saucepan over low heat for about 5 minutes while your quinoa is 

cooking. 

4. Add cinnamon and blackberries; transfer to bowls and add pecans 

and however much agave nectar is desired.

Wholesome Vegan Banana Bread 

Ingredients: 

1 c. of white flour AND a c. of wholemeal flour 

1/3 c. of brewed black coffee (the liquid) 

2 medium mashed well bananas 

3 tbsp. of chia seeds mixed with twice as much water 

1/2 c. of very soft vegan butter 

1/2 tsp. of salt 

.5 c. of maple syrup 

2 tsp. of baking powder 

1 tsp. of each cinnamon and allspice 


1. Preheat oven to 350. Line a pan. 

2. Beat butter and sugar together until airy, then add in the egg 

substitute. Mix everything. 

3. Remove well-smashed bananas the coffee. Sift the flour and add 

salt and rising agents into your mixture. 

4. Bake in the oven for until skewer is clean and the bread is brown.

Week 5: Lunch 

Quinoa Tabouli 

The classic Middle Eastern salad gets a quinoa power up. 

Ingredients: 

1 tbsp. of Olive Oil OR avocado OR coconut oil (optional) 

.5 c. of dried Quinoa 

1 chopped up onion 

.5 a diced tomato 

.5 of a lemon 

a pinch of mint 

1/4 c. of Parsley leaves 


1 tbsp. of hummus 


1. Cook quinoa as directed on the pack. Allow to cool. 

2. Chop tomatoes, parsley, mint, and spring onions and mix with the 

chilled quinoa. Lemon juice, pour over and mix through the 

mixture of quinoa. 

3. To taste, add olive oil, salt, and pepper. Serve with hummus topped.

Mexican Bean Baked Potato 

Spice up your baked spud Mexican-style. 

Ingredients: 

1 large washed potato 

1 tsp. of olive oil (optional) 

1/3 brown diced onion 

1 tbsp. of salsa 

1 c. of beans of your choice 

.25 c. of corn kernels 

.25 mashed avocado 


.25 tsp. of crushed red chili flakes 

.25 tsp. of oregano 

.5 tsp. of paprika 

Black pepper as desired 

1 1/2 tsp. of ground cumin 


1. Bake the potatoes in a foil for 30 minutes in 200C/390F oven. 

2. Remove from foil and bake at 220C/430F for 10 minutes until 

golden brown and crisp (alternatively, microwave the potato until 

done). 

3. In the meantime, heat the pan with olive oil and sweat onion bits 

until tender and brown. 

4. Add your beans, water and seasoning mixture and cook until water

evaporates. Cut the potato into four pieces and pile the beans, the 

salsa, the maize, and the avocado. 

5. Serve with a salad on the side!

5. 

Vegan Sabich Sandwich 

This vegan sabich sandwich is a twist on the traditional Israeli sandwich using 

white beans instead of egg. 

Ingredients: 

3 pita bread pockets 

2 medium firm potatoes peeled and boiled. 

1 tbsp. of vegan mayonnaise 

.5 c. canned of white beans, rinsed and drained. 

.25 tsp. of harissa paste 

3 whole dill pickles, 1 per pita 

1/2 c. of hummus 

1 young medium sized eggplant 

1/2 c. of tabbouleh salad 

sea salt to taste, if desired 

olive oil for frying 


1. Chop the eggplant into cubes of 1 cm. Put your frying pan with a 

hefty glug of olive oil and then season your eggplant with sea salt 

and cook on low-medium heat until slightly creamy but still in 

shape. Test to ensure that they still aren’t woody. Continue 

cooking, if necessary. 

2. Remove and set aside from heat. Cut the boiled potatoes into slices 

of 1/2 cm thick. 

3. Combine the white beans, mayonnaise and harissa paste in a small

mixing bowl. Cut the dill in vertical slices about 1/2 cm thick. Lay 

out the pitas to make the sabich sandwich. 

4. Smear on each bread a good amount of hummus. 

5. Cover the half pita with a sliced potato layer. 

6. Place sliced pickle over the potato with 1 whole pickle per 

sandwich Spoon 2 tablespoons of white bean mixture on the pickle. 

Add 2-3 cubicles of cooked eggplant. 

7. Spoon 2 heaped tabbouleh tbsp. Drizzle with tahini sauce. Add 

more harissa if you like hot. Fold the pita in half and serve.

Turmeric Chickpea Salad 

Ingredients: 

black pepper and salt to taste (if desired) 

1 can of chickpeas, drained and rinsed 

.3 a c. of vegan mayo 

1 clove of garlic, minced 

.5 tsp. turmeric 

.5 tsp. onion powder 


1. Pulse all ingredients in a mixer until they are well integrated and 

broken down, but not completely mushy. You still want some 

texture!

Greek Pasta Salad 

This easy Greek pasta salad is perfect for BBQs and picnics! It’s fresh, easy to 

make, healthy, and vegan. The perfect recipe to make for your next party! 

Ingredients: 

For the Greek Pasta Salad: 

9 oz. pasta (rotini or farfalle) 

A can of black olives 

2 c. of halved cherry tomatoes 

3/4 English cucumber, cut into quartered pieces 

1 red chopped onion 

6 roughly chopped artichoke hearts in brine 

1/4 c. of chopped fresh parsley 

For the Vegan Feta: 

8 oz. very firm tofu 

1/2 c. of apple cider vinegar OR red wine vinegar 

2 tbsp. of freshly-squeezed lemon juice 

1 tsp. of dried thyme 

.5 c. of unsweetened almond, soy, or coconut milk 

3 cloves of garlic, minced 

1 tsp. of salt 

For the Greek Dressing:

salt and pepper to taste (if desired) 


2 more cloves of garlic, minced 

1 tsp. of Dijon mustard 

2 tbsp. of fresh lemon juice 

3 tbsp. of balsamic vinegar and/or red wine vinegar 

Dried oregano to taste 


1. First, make the vegan feta cheese: cut the tofu into small cubes the 

night before making the salad. Mix all the marinating ingredients 

together 

2. Fill the tofu and marinade in a Ziploc bag and store them in the 

refrigerator for 12 hours, you can also marinate it for about four 

hours. But if you marinate it for a longer time it is definitely better. 

Also, make sure you have very solid tofu. It’s the best texture! 

3. Cook and drain pasta, don’t let cool. 

4. Clean and dress the remaining ingredients. Mix all the ingredients 

in a salad bowl. 

5. Add the prepared dressing and toss. Refrigerate 2-3 hours in 

advance of serving.

Vegan Crab Cakes 

These vegan crab cakes with chickpeas and artichokes are super delicious and 

very easy to make. They make such a great vegan fish alternative! 

Ingredients: 

2 tsp. of fish seasoning 

2 c. cooked chickpeas 

2 cloves of garlic, minced up 

2 16-oz. cans of brined artichoke hearts, drained and diced 

1/2 c. of a chopped red onion 

2 tsp. of dijon honey mustard 

Chopped celery stalk, 1 

.25 c. Italian chopped parsley 

3 tbsp. of chopped dill 

3 tsp. of lemon juice, fresh 

1 c. of bread crumbs, panko preferred 

2 tsp. of vegan Worcestershire sauce 

Sea salt and pepper to taste, if desired 


1. Heat your oil over medium heat and sauté for 3-5 minutes until 

soft. 

2. Mash chickpeas with a fork in a large bowl. For more texture, leave 

them partially intact. Add the remaining ingredients (including 

garlic and onion) and sauté with some salt and pepper. 

3. Shape together 8 vegan crab cakes. Heat some oil in a pan and

own on each side, about 2 or 3 minutes. 

4. Whisk the vegan mayonnaise with chopped dill, fresh citron juice 

and seasoned it with salt and pepper for the remoulade.

4. 

Tempeh Reuben 

Use homemade Russian dressing as a marinade and seeded bread to really 

give this an authentic taste! 

Ingredients: 

Marinated tempeh 


8 oz. 1 package of tempeh 

1 tbsp. of balsamic vinegar 

.5 c. of vegetable broth 

1 tbsp. of vegan Worcestershire 

1 tsp. of liquid smoke 

.5 tsp. of garlic powder 

1 tsp. of onion powder 

Everything Else: 

4 slices of Rye Seed Bread 

.5 heaping helping of fresh Sauerkraut 

.25 c. of vegan Russian Dressing 


1 tbsp. of vegan butter 


1. Cut the tempeh half long and cut through the center for 4 thin 

slices. Combine the tempeh with the marinade and put it in a bag or

shallow dish, for at least 3 0minutes. 

2. A Heat the large cast iron skillet with 2 tablespoons of oil over 

medium or medium-low heat. 

3. Add your tempeh and toast it until dark brown for about 5 minutes 

per side. Once browned on both sides, add reserved marinade and 

let it cook in the saucepan. This allows the flavors to get deeper 

into the tempeh. 

4. Butter 4 slices Rye Seed Bread. Place on the saucepan and cook 

until slightly brown for 3-4 minutes. Bread flip. 

5. Add Russian dressing to all slices of bread on the uncooked side. If 

used, divide the sauerkraut into two slices, top with 2 cooked 

tempeh pieces each and a slice of vegan Swiss. 

6. Add the second slice of bread and keep cooking for about 5 

minutes on either side, until the bread is browned. 

7. Remove bread from heat and immediately serve.


Gnocchi Enchilada Skillet 

Ingredients: 

16 oz.’ gnocchi, gluten-free gnocchi 


.75 a c. of corn kernels 

.5 yellow diced onion 

2 small bell peppers chopped up 

A regular can of enchilada sauce 

A single can of black beans, drained 

1 tsp. of cumin 




.25 tsp. of black pepper 


1. Heat a pan to medium heat, and then add the olive oil and gnocchi 

once shiny. Brown gnocchi about 7 minutes until golden and move 

to a plate. 

2. To the pan go the onions and cook 2 minutes before the peppers are 

added. 

3. Stir the onions and peppers until tender and let cook, about 5 

minutes, then add the maize, beans, and gnocchi cooked. 

4. Mix salt, pepper, and spices and add the enchilada sauce to taste. 

Cook the mixture until it is all heated, 3-4 minutes.

5. Serve your favorite toppings while it’s hot

5. 

Roasted Cauliflower Pasta with Lemon Chimichurri 

Ingredients: 

Salt and black pepper to taste (if desired) 

1 whole head of cauliflower, cut into fine florets 

12 oz. of dry pasta 


1 bunch of fresh Italian parsley leaves, diced 

.25 a c. of chopped yellow onion 


1 jalapeno, divided in half seeds removed 

6 tbsp. of fresh-squeezed lemon juice 



1. Preheat oven to 400 F, then toss your cauliflower flowers, oil, and 

salt and pepper together on a sheet until coated. 

2. Brown in the oven, for 20 minutes. Flip at 10 minutes. 

3. Cook and drain pasta. 

4. In a blender, whir together all your ingredients for chimichurri for 

about a minute. 

5. In the pot, add the cauliflower and chimichurri. Toss and enjoy.

Kale and Leek Pesto Pasta with Tofu 

Ingredients: 

12 oz. of pasta 

A single block of extra firm tofu 

.5 tsp. olive oil 

A clove granulated, smashed garlic 


Kale and Leek Pesto: 

1 c. of chopped leek 

4 c. of chopped kale leaves 

.25 a c. of chopped and toasted walnuts 


3 tsp. of nutritional yeast 

3 tsp. of freshly-harvested lemon juice 


6 tbsp. of extra-virgin olive oil for best results 


1. Put water in a pan on high and olive oil in a second pan on high. 

2. Cut off ends of the leeks and cut right before the hard dark green 

part again, don’t forget to rinse to remove the grit. Slice up the 

leeks in small pieces and add a pinch of salt to the pan. 

3. Cook the leeks until tender; about 3 minutes and then move to your 

food processor. Chop the tofu block into bite chunks and add a 

single tsp. of olive oil, tamari, granulated garlic to your pan.

4. For 20 minutes, cook and stir your tofu. 

5. Toss the rest of the pesto parts to the food processor, excluding 

olive oil, and turn on. Drizzle slowly in olive oil as the food 

processor runs. 

6. Mix for about 30 seconds—1 minute until the pesto sauce is 

formed—if necessary scrap the sides. Until ready to use, set aside. 

7. When tofu is about 12 minutes away, throw the pasta into the 

rolling-boil water and cook until the doneness is desired. 

8. Drain noodles and stir in the pot. 

9. Toss pesto and tofu with your pasta and divvy into bowls, enjoy.

Vegan Tuna Pasta Salad 

Ingredients: 

.75 c. of carrot, grated 

At most, 1 lb. of pasta 

.5 c. crumbled extra firm tofu 

3/4 c. of vegan mayo 

3/4 c. of chopped celery 

.5 c. of red onion, diced up 

2 tbsp. of nori flakes 

Salt and pepper to taste, if desired 

2 tsp. of nutritional yeast 


1. Cook and drain pasta, let cool for around 10 minutes. 

2. While the pasta is cooking, add everything else to a large bowl. 

3. Add the pasta cooled and mix again. 

4. Add salt and pepper to taste.

Pizza Polenta Bowls 

Ingredients: 

1 tsp. of dried oregano 

3 c. of water 


.5 onion, diced 

2 bell peppers diced 

1 tsp. of salt and pepper if desired 


A whole 28-oz. can of tomatoes, drained and broken up 

1 c. of corn grits 

1 large handful of baby spinach leaves 


1. Boil 3 c. of water. When water boils, brown vegetables in a pan 

over medium heat in your oil. 

2. Cook vegetables until soft and tender. Add the garlic and cook for a 

minute, not letting it brown too much. 

3. Squeeze the tomatoes carefully into the pot with your hands and 

add a bit of the remaining liquid depending on how thick you want 

your sauce. 

4. Bring sauce to a frying pan and occasionally stir. 

5. Make the polenta while the sauce is simmering. Add the gritted 

maize and salt to the boiling water. Drop your heat and then cook 

and whisk frequently for around 5 or 6 minutes. After thickening of 

the polenta, whisk in butter and nutritional yeast and set aside. Shut 

off the heat, and then add your greens to the tomato sauce.

6. Divide the polenta into 4 bowls with the tomato sauce evenly. 

When desired, add fresh parsley and black olives or your favorite 

pizza toppings.

6. 


Ingredients: 

5 tbsp. of Olive oil 

1 large package gnocchi (I used 2 (12 oz.) packages gluten-free 

gnocchi) 

2 thinly-sliced bell peppers 

1 yellow thinly sliced onion 

A can of black beans, rinsed, drained 

2 tsp. of powdered cumin 


1 clove of garlic, granulated 


Avocado Salsa: 

2 large soft avocados 

1 medium diced tomato 

2 tbsp. of chopped onion 

2 tbsp. of fresh cilantro 

1 clove of garlic, minced 

A lime, juiced 

Salt if necessary 


1. Brown gnocchi in a pan with oil on medium heat for around 5 

minutes. 

2. Remove the gnocchi from the saucepan, add about 2 olive oil tsp.,

peppers, onions and a pinch of salt. 

3. Cook the fajita mixture for about ten minutes until your peppers 

and all that are soft, then add your gnocchi, beans, and seasoning 

and all spices back into the pan. Stir until all is combined and 

heated up. 

4. Make the avocado salsa while you cook the gnocchi. Dice the 

avocados and everything else, putting it in a big bowl. Mash 

together and store in the fridge until needed. 

5. Serve dish immediately and top with a big spoonful of avocado 

salsa.

Curried Chickpea Tofu Lettuce Wraps 

Ingredients: 

1 can of chickpeas, drained and rinsed 

Pepper and salt, to taste if desired! 

1 6 oz. package of baked tofu 

1/4 c. of chopped onion 

.25 a c. of chopped cashews 

.5 a c. of freshly chopped celery 

.5 c. of halved red grapes 

.25 a c. of vegan mayo 

1 tsp. of curry powder 

Butter lettuce or romaine lettuce, anything that will make for a 

good bowl/cup. 


1. Mash up your chickpeas 

2. Use your hands to crumble into the bowl and add all the other 

ingredients. Remove until combined. 

3. Separate the c. and fill each with the desired amount of filling.

Shopping list for Week 6: 

· Soy milk 

· Fresh fruit 

· Powdered Sugar 

· Beans 

· Garlic 

· Parsley 

· Lemon 

· Green peppers 

· Onion 

· Mushrooms 

· Tofu 

· Tapioca 

· Cucumber 

· Spinach 

· Kale 

· Nutritional yeast 

· Avocado 

· Carrots 

· Chili oil

· Chickpeas 

· Olives 

· Broth 

· Tortillas


Vegan French Toast 

Ingredients: 

6 slices of premade bread 

A c. of Almond Milk 



2 tbsp. of millet flour 


Some nutmeg 

Small amount of salt 

4 tbsp. coconut oil 

Powdered sugar 

Fresh fruit if desired 


1. Combine the salt, milk, flour maple syrup, cinnamon, nutritional 

yeast, nutmeg into one glob. 

2. Store your bread in a shallow dish. 

3. Pour your mixture over the bread, slopping the bread around 

4. Heat some of your coconut oil in a pan, and cook until brown. 

5. Serve with more coconut oil, sugar, syrup, and fresh fruit.

Whole Bean Ful Medames 

Ingredients: 

Kosher salt and pepper for taste (if desired) 

1 lb. dried beans 

4 cloves of garlic, minced up 



2 juiced lemons 

Fresh oregano or parsley leaves 


1. Rinse and pick any extraneous material through the beans. Soak 

overnight, fully covered. 

2. Add to a pan, cover about an inch with water and set to high. 

3. Drop heat to a simmer, cook until tender, adding more water as 

needed. 

4. You can refrigerate the beans in their broth if you desire and use 

them the next day. 

5. Toss your chickpeas, garlic, seasonings, and oil into the pan. 

Brown garlic if you feel like it. 

6. Put your creation in some bowls, then throw some of the hot broth 

over the top, but not too much. If you like, some of the beans could 

be mashed. 

7. Drizzle over the top lots more olive oil. 

8. Garnish with a generous bit of lemon juice and eat it hot.

The Incredible Vegan Frittata 

Ingredients: 

1 egg-replacer 

.5 c. of chopped-up mushrooms 

2 c. of cooked brown rice 

1 yellow pepper, diced 

A c. of fresh baby spinach leaves 

1/2 of a chopped onion 

4 spring onions/scallions 

A c. of freshly chopped kale 

4 cloves of crushed and chopped garlic 

A package of solid, firm tofu 


2 tsp. of Dijon mustard 

½ tsp. of turmeric 


.66 c. soy or almond milk 

2 tsp. of arrowroot powder 

1 tbsp. of olive or vegetable oil 


1. Preheat oven to 375F and grease down your pan. 

2. Combine your rice and egg substitute and compact at the bottom of 

the pan. Put a little oil on the top and roast it for about 10 minutes. 

3. Remove from the oven and put it to the side. Drop the heat to 350F. 

4. Heat some oil on medium, then cook the onions, garlic, and 

scallions until it’s tender. Add pepper and mushrooms and cook for

10 more minutes. 

5. Add your green bits – kale, spinach, and so on, a bit at a time, 

because they wilt as time goes on. drop the heat and then mix in the 

tofu, oil, arrowroot, turmeric, soy sauce, yeast, and milk to a 

blender and whir away until it’s smoothed. 

6. Put the mixture of tofu in the greens and stir until all is combined. 

7. Add this slurry to your prebaked crust and bake it again, for 45 

minutes, depending on the depth of the dish. 

8. Check at 35 minutes for brownness. Let it sit for an hour to settle 

and cool. Then, finally, slice.

Samoan-Style Gruel of Tapioca and Coconut 

Ingredients: 

.5 tsp. of lemon juice 

.25 a c. of pearl tapioca 

.5 c. of sugar 

14 oz. of full-fat coconut milk 

.5 c. of toasted unsweetened coconut flakes 


1. Soak your tapioca, covered, for 30 minutes. 

2. After, add the coconut milk and sugar and stir over medium heat. 

3. Drop heat and cook until tapioca is translucent and squishy and 

stirring so it doesn’t stick to the bottom of the pan. 

4. Divvy into a bowl, then pour your juice and coconut flakes as a 

garnish.

4. 

Vegan Detox Green Monster Smoothie 

This smoothie is nutrient-enriched and will give you the energy you need to 

get through your day! 

Ingredients: 

.75 c. of sliced strawberries 

·5 c. of almond, coconut, oat, or soy milk 

1 large chopped frozen banana 

1/2 c. of peeled and sliced cucumber 

1 1/2 c. of freshly chopped kale 

Large handful of spinach leaves 


1. Add the almond milk to a high-powered blender and kale and 

banana pieces. Blend on high. Add the strawberries and the 

cucumber. Blend until smooth again.

Tofu Breakfast Tacos 

Ingredients: 

A pound’s worth package of extra-firm tofu 

.25 a c. of whole wheat flour 

2 tsp. of powdered onion 

.25 c. of nutritional yeast 

.25 tsp. of ground turmeric 

2 tbsp. of Liquid Amino 

1/2 tsp. of powdered garlic 

8 warm tortillas, corn or flour 

.25 c. of pre-made salsa 


1. Place the block on a plate and drain tofu. Cover the top with a food 

keeper or other objects of approximately 1 pound with another 

plate and weight. 

2. Allow 20 to 30 minutes to remove excess liquid. Remove liquid. 

Crumble and stick it in a container. 

3. Sprinkle it with yeast, onion, flour, garlic, and turmeric. flour, 

yeast. Sprinkle with amino liquid and toss again. 

4. Heat a pan on medium with a little oil 

5. Add the tofu mixture to it and break it up and brown it, making 

sure it doesn’t stick. 

6. Serve with the choice of tortillas, salsa, and toppings and let diners 

assemble their own tacos.

Loveliest Lemon Vegan Pancakes 

Ingredients: 

1 c. of vanilla soy or almond milk 

2 tsp. of oil 

A c. of flour 

1 egg substitute 

A strong pinch of sugar 


1 tbsp. of lemon juice and with it .5 a tsp. of fresh zest 

.25 tsp. of lemon extract 

.25 tsp. of vanilla extract 

3 or 4 tsp. of baking powder 

2 tsp. of oil 

a dash of cinnamon 

for pan: additional oil 


(read through instructions before starting) 

1. Add your dry ingredients and toss them together in a bowl 

2. Add the wet ingredients 

3. Fold them together well. Optional is the egg substitute and lemon 

flavors. 

4. Whip the batter when it gets fluffy from the acid and the baking

powder. You can heat your pan while you whipped your batter in 

step one. Have your burner warm and heat your saucepan or frying 

pan. You want your pan to be warm and toasty evenly before you 

start cooking the pancake. 

5. Add some of your oil to the saucepan, and roll it around to evenly 

coat the pan. 

5. Making sure the heat is low, add about a .5 a cup per pancake to 

stretch out on the pan. Let it cook slowly, and the bubbles will 

form. Once the edges are defined, you can up the heat and to 

complete cooking. To speed up cooking, cover it with a lid for the 

first minute to cook the top half of the pancake. 

6. Move it to a plate and repeat until your batter is no more. 

7. Serve them warm with some coconut oil and maple syrup

Week 6: Lunch 

Vegan Fajita Pasta with Chickpeas and Peppers 

Vegan Fajita Pasta with Chickpeas and veggies. Easy Weeknight pasta with 

Taco seasoned veggies and beans mixed with creamy pasta. Vegan Soy-free 

Recipe. Can be gluten-free. 

Ingredients: 

.5 tsp. of onion powder 

Fajita Chickpeas and Veggies: 

1 tsp. oil 

1/2 medium thinly sliced onion 

2 bell peppers, sliced up. 

A tad bit of red pepper flakes 

A can of chickpeas, drained. 



.5 tsp. of garlic granules 

.5 tsp. of dried oregano 

.25 tsp. of salt and pepper to taste, if desired! 

Pasta: 

6 to 8 oz. pasta like fusilli or penne

1 large finely chopped juicy tomato 

2 tsp. of olive oil, extra-virgin preferably 

2 c. cashew cream blend .3 c. cashews with 1.5 c. of coconut milk 

.5 tsp. of garlic granules 

.25 tsp. of ground mustard 

1/2 tsp. or more salt 


1 tbsp. of flour, use rice flour for gluten-free (blend this into the cashew 

cream) 

fresh or dried basil to taste 


1. Heat oil over medium heat, then brown your vegetables until browned 

and tasty-looking on the edges. 

2. Add the chickpeas, spices, salt and sprinkle well. Cook 3 to 4 minutes 

longer. Taste and adjust the flavor and salt. For additional heat, add a 

little chipotle pepper or cayenne. 

3. Take the heat off. In the meantime, cook and drain your pasta. 

4. Throw in oil, tomatoes, and mixture. Add the cream of cashew, garlic, 

mouth, nutritional yeast, salt, and mix. 

5. Cover partly and bring to a boil. Fold in basil. Taste and flavor adjust. 

If necessary add more nondairy milk. 

6. Fold the fajita veggies and chickpeas lightly in half. Present in 

containers with a dash of vegan parm and black pepper or red pepper 

flakes.

Meal-Prep Friendly Yam Bowls 

Ingredients: 

Juice of 1/2 lime + wedges for topping 

1 large diced sweet potato 

3-4 tbsp. of olive oil 


1 tsp. of southwest seasoning 

A can of sweet corn with liquid drained 

Garlic powder if you so desire 

salt and black pepper 

A can of black beans with liquid drained 


1. Preheat your oven to 400F, and if you’re not peeling your potato, 

throw the pieces in a lined or greased sheet. 

2. Cover in southwest-style seasoning, and here is where you add 

your garlic powder, and salt and pepper. Coat every piece in oil. 

3. Bake until easily pierced, around 25 minutes. 

4. Meanwhile, add a bowl of corn, beans, olive oil, salt, pepper, and 

cumin together. 

5. Once the potatoes are complete, put them and the mixture you’ve 

created into a meal-prep container. 

6. For extra fanciness, include your lime wedge. Eat within 5 days.

Vegan BLT Sandwich 

Ingredients: 


Tofu Bacon Marinade 

2-3 tbsp. of Tamari sauce 

1 tsp. of liquid smoke, either variety 

1 tsp. of yeast flakes 

.5 tsp. of cumin powder 

1 tsp. of onion powder 


1 -14 oz. extra firm or super-firm tofu 

1-2 tbsp. Oil for frying 

For Garlic Mayonnaise: 

1/2 c. veganaise 

2 cloves of garlic, crushed 

A pinch of salt 

Other Ingredients: 

lettuce 

red onion 

tomato 

avocado 

Sandwich Bread


For The Tofu Bacon: 

1. Combine the marinade ingredients in a bowl. Place tofu strips in a 

pot and brush on both sides of the marinade. 

2. Marinate the tofu strips 20 minutes while preparing the mayonnaise 

garlic and vegetables. Heat your oil on medium and then fry your 

tofu until pleasantly crispy. 

Garlic Mayonnaise: 

1. Combine your mayonnaise, garlic, and salt. Cover and chill. 

2. Place vegan garlic mayonnaise on both slices of bread, top with 

lettuce, onion, tomato, avocado, and tofu.

Sesame Noodles with Veggies 

Ingredients: 

12 oz. udon noodles 

1 c. shelled Edamame 

.3 c. of coconut amino 

1 tsp. of red chili paste 

.75 c. of carrots, shredded 

.75 c. of thinly-sliced red or green pepper 


2 tbsp. of fresh garlic, minced 

1 1/2 tbsp. of rice vinegar 

2-4 tbsp. of sesame seeds, toasted 

Crushed red chili 

scallion to taste 


1. Start 3 quarts of boiling water. Prepare all your vegetables while 

the water boils. 

2. Toss the noodles to the boiling water, cook according to package 

3. Brown garlic in sesame oil until it becomes fragrant. 

4. Add the aminos, vinegar, and chili paste and stir around with a 

wooden spoon. 

5. Next, add Edamame, carrots, and peppers and keep stirring. 

6. Let the flavors mingle for three minutes 

7. Once flavors are set, add the noodles to the pan and toss with 

veggies and sauce. 

8. Toss with scallions, pepper, and seeds. Add more as desired.

Mushroom Cap Bowls with Grains 

Ingredients: 

2 tbsp. of unseasoned rice vinegar 

¼ c. of oil – coconut or olive oil 

1 tsp. of sesame seeds 


8 oz. of thinly sliced mini mushrooms 

1 tsp. of chili oil 

2 tsp. of dark sesame oil 

A single sliced scallion 

1 bundle of chopped cilantro 

Other: 

Pound of purple cabbage, sliced thin 

1 tbsp. of lime juice, freshly squeezed. 


2 tsp. of low-sodium soy sauce 

2 c. pre-cooked lentils 

1 c. of pre-cooked wild or brown rice 

Whole chopped cucumber 


1. In a shallow bowl, mix the olive oil, rice vinegar, soy sauce, 

sesame oil, and chili oil together to marinate the mushrooms. 

2. Remove the green onions, coriander, sesame seeds, and add the 

mushrooms. Let it soak for at least 30 minutes.

3. Add some lime juice and salt to the cabbage chunks 

4. Toss lentils and rice with tamari or soy sauce 

5. Dole out the mushrooms, cabbage, lentils, and rice, and cucumbers 

into bowls 

6. Pour the rest of the marinade and decorate it with the cilantro, 

onions, sesame, and lime wedges.

Whole Foods TTLA Sandwich Recipe 

Skip going to the store, this is an easy thing to throw together! Pressed 

ciabatta, crisp butter lettuce, juicy tomatoes, tangy tempeh bacon, creamy 

avocado, and zesty garlic aioli will be your new favorite sandwich! 

Ingredients: 


3 slices tempeh bacon 


2 pieces’ butter lettuce 

3 slices avocado 

2 tbsp. of vegan garlic aioli 

1 ciabatta roll, sliced in half 


1. Put a pan over medium heat, sauté 3 slices of tempeh bacon in 

your olive oil until it’s appetizingly crispy and golden, usually 

about 5 minutes. (flip halfway through). 

2. Slice the ciabatta roll in half and layer the butter lettuce, tomato, 

tempeh bacon, and avocado on one half of the bread. On the other 

half, generously slather the vegan garlic aioli. 

3. Mist the bottom and top of the press with oil so it will help the 

bread get perfectly crisp. Press the sandwich for two minutes, or 

until it’s toasted to your liking.

Asian Edamame & Quinoa Salad 

Ingredients: 

2 tbsp. slivered almonds (optional) 

½ c. dry uncooked quinoa 

1 c. of water 

½ of a chopped cucumber 

1 red slivered pepper 

1 whole carrot, grated 

2 whole scallions, coined 

1 tsp. of maple syrup and freshly grated ginger 

2 tbsp. of sesame oil, rice vinegar (plain), and low-sodium soy 

sauce 

1 c. Edamame (shelled) 


1. Rinse quinoa and cook according to the directions on the 

packaging. Fluff and allow it to cool. 

2. Once the quinoa has cooled down, mix the remaining components 

into your quinoa. Place it in the fridge for a couple of hours and 

break it open!


Greek Goddess Bowl 

30-minute, 10-ingredient Greek-and Mediterranean-inspired bowl with 

vegetables, tabbouleh, vegan tzatziki, and crispy baked chickpeas! A healthy, 

satisfying entrée or snack 

Ingredients: 

Chickpeas: 

A can of garbanzos/chickpeas, drained 

A tbsp. of extra-virgin olive oil 

1 tbsp. spices you have on hand 

1 tbsp. of maple syrup or coconut sugar 


Bowl: 

3/4 c. of Vegan Tzatziki 

1 batch of Red Pepper Hemp Tabbouleh (or sub chopped parsley) 

10 of halved green olives 

.5 c. of cherry tomatoes, sliced in half 

A medium thinly sliced cucumber 

1 medium carrot 

How to make it:

1. Preheat the baking sheet to 350F to 375F. Add washed, dried 

chickpeas and oil, spice blend, maple syrup and salt to a big bowl. 

Toss to mix. 

2. Add chickpeas seasoned to the baking pan. Spread evenly, then 

roast for 25 minutes. They will be crispy. Set aside from. 

3. Assemble bowl between two serving bowls by dividing tzatziki, 

tabbouleh (or parsley), olives, tomatoes, cucumber and carrots 

(optional). Add the chickpeas and the fresh lemon juice. 

4. This bowl is delicious, but it would go well with a 4-ingredient 

Garlic Dill Sauce or Tahini Dressing as well! Best when fresh, but 

you can store leftovers (separately) in the refrigerator for half a 

week, three or four days. 

5. Keep the remaining chickpeas in a container, sealed, room 

temperature, for three days, or indefinitely in the freezer.

Mango Curry Chickpeas 

A sweet and rich curry that is filling and savory when paired with chickpeas, 

vegetables or baked tofu. Easy and so flavorful. 

Ingredients: 

2 tbsp. of water 

.75 a red onion, chopped 

A c. of ginger, grated 


.25 tsp. of cumin seeds, toasted 

.25 tsp. of ground cinnamon 

1 tsp. of safflower or other neutral oil 

½ tsp. or more Garam Masala or use 1/2 tsp. ground coriander and 

generous pinches of ground cloves, cardamom, and black pepper 

¼ tsp. or more of cayenne 

1.25 c. of canned full-fat coconut milk 

.75 a c. of ripe mango pulp or puree, or a while mango 

.5 tsp. or more salt depends on if the chickpeas are salted 

.5 c. of drained cooked chickpeas 

A solid dash of cayenne pepper, garam masala, cilantro, all for 

garnish 


1. Combine ginger, garlic, and onion in a blender and whir into a smooth mixture, using 

water. Alternatively, slim and set aside the onion, the ginger, and the garlic. 

2. Heat oil in a pan on medium heat. Toast the cumin when the oil is hot and cook 1 minute 

or until the seeds change color. 

3. Add bay leaves, cloves and cook until the bay leaf color changes.

4. Pour in the blended onion and cook down until the mixture has dried out and the smell 

has dissipated (if you do not cook the onion long enough, the sauce will finally taste 

oniony). Remove from time to time to avoid sticking for 8 to 10 minutes (cooking time 

with minced onion etc. Purified vs.). 

5. Mix well with cinnamon, garam masala, and cayenne. Pour in your canned coconut milk, 

pulped mango, your salt, and then mix well. 

6. Mix, and then cover and cook it five more minutes, until sauce bubbles. Pour in chickpeas 

and fold it over. Drop heat and cook down until the sauce is as thick as you like it. 10-15 

minutes. Taste salt and tang and adjust it. 

7. Add lemon or vinegar for sweetness, add 1/2 tsp. of sugar or maple for sweetness if the 

mango is not sweet. A dash of black pepper is added. You can fold some baby greens at 

this point. Fold some vegan cream for creaming (cashew cream, soy cream, etc.). 

8. Remove the leaf and discard it. If you find most the cloves, fish them out and discard 

them. 

9. Add the strong bit cayenne, then garam masala, and chopped cilantro, and present hot 

over roasted vegetables or flatbread. You can also add as a garnish some cubed ripe 

mango.

Homemade Spaghetti O’s 

Unknown to many folks, spaghetti-o’s are an authentic Italian pasta shape, 

called “annelli” – which means “rings.” Popular in Sicily, this version is a bit 

more authentic than your average canned variety. 

Ingredients: 

2 Tbsp. of tomato paste 

1 tsp. of Onion Powder 

1 (12 oz.) Box Gluten-Free Anellini Pasta 

1 (15 oz.) Can No-Salt Added Tomato Sauce 

⅓ C. Unsweetened Non-Dairy Milk 

¼ C. Nutritional Yeast 

.5 a tsp. of Garlic Powder 

.5 a tsp. of Paprika 


1. Cook pasta and drain it, toss it back in the pan to steam. 

2. Very complicated—put your leftover, non-pasta ingredients to the vessel, lowering heat to 

low and mix well. Serve cold or warm.

Vegan Thai Soup 

All you need is a pot—and the ingredients —to make this great soup. Any of 

your favorite veggies can be added. 

Ingredients: 


.5 of a red onion, julienne cut 

.5 a bell pepper, julienne cut 

5 mushrooms that are chopped 

1 tbsp. low-sodium soy sauce 

.5 a c. of grated ginger 

Half a lime, juiced 

.5 c. of finely sliced Thai chili 

2 c. of vegetable broth or water 

1 14 oz. can of coconut milk 

Tbsp. of brown, cane, or coconut, sugar 

Tofu, 10 oz. and cubed 

A handful of chopped fresh cilantro 


1. In a large pot, place all your ingredients besides your tofu, tamari, 

lime, and cilantro. 

2. Boil and simmer for 10 minutes on lowered temperature, then cook 

tofu for 5 minutes more. 

3. Your remaining bits—lime juice, tamari, and chopped cilantro, add 

them, then, and take it off the heat.

4. Serve. The soup will stay good for a week in a sealed container.

4. 

Burrito Stuffed Peppers 

A healthy dish full of Mexican flavors! 

Ingredients: 

Salt and pepper to taste, if desired! 

3 Red bell peppers. diced 

A tbsp. of olive oil or coconut oil 

Garlic, two cloves, minced up 

3 spring onions sliced up 

½ tsp. of chili powder 

1 can of black beans, rinsed and drained 

1 diced large tomato 

1 small can of drained and rinsed sweetcorn 


1. Preheat oven to180C/350F oven. Half the bell peppers and remove 

the seeds. Add to a tin and sauté with olive oil. Cook until slightly 

browned and tender, but with enough strength to keep shape. 

2. In the meantime, add the onions and garlic to your pan. Cook for a 

minute on moderate temperature, then add the chili powder and 

beans. 

3. Add a little more water (about a cubicle or two) and boil until your 

beans have been softened. Mash them partially with a fork or 

masher so that you have a chunky bean paste. 

4. Incorporate the chopped tomato, corn, and salt & pepper. Spoon the 

mixture into the halves of the pepper and throw it back into the

oven for 5 to 8 more minutes to warm. Serve hot on top with the 

vegan cashew cheese sauce. Enjoy!

Vegan Lentil Salisbury Steak 

Ingredients: 

A tsp. of Olive oil or coconut oil 

2 c. worth of Cooked Lentils 

1 c. worth of wheat gluten 

1 c. of vegan Bread crumbs 

.5 tsp. of dried Thyme 

.5 c. Vegetable Broth 

.25 c. worth Soy sauce 

A tbsp. of Liquid smoke 

1/2 tsp. of Salt and pepper to taste (if desired) 

8 oz. of sliced Mushrooms 

3 Cloves of chopped Garlic 

3 tbsp. of Vegan butter 

3 tbsp. worth 00 (All purpose!) flour 

.5 tsp. of dried Sage 


1. First, make the Salisbury steak. Add the cooked lentils to a 

medium-sized bowl of mixing. A fork works well for mashing. 

Smash the lentils, until almost all of them are mashed and leave a 

little texture. 

2. Now throw in the rest of the components of your steak into a 

mixing vessel, BUT NOT the oil, because you’re going to be using 

that guy for cooking. Start to stir and stir to erase any individuality 

your wet and dry ingredients and make them one. 

3. Channel a pizzaiola—a pizza maker, and knead the mixture until it

forms a sphere of smooth, not-too-sticky dough. Effort is important 

here—the more it’s kneaded, the tougher and firmer it will be. 

4. Take your big old ball of faux-steak dough and roll it, flatten it, to 

make it resemble what it’s supposed to be—a steak. Keep doing 

this until your paste is used up. 

5. Toss oil a pan on medium to medium-high. Brown your wads of 

dough-steak in the pan, without overcrowding but several at a time. 

They should be cooked through, then set it aside. 

6. Make the gravy, heat your oil at moderate heat, toss in the 

champignons, and the garlic and don’t forget the salt. and pepper 

for a few minutes. Stir until soft and somewhat brown. 

7. Steal the mushrooms (champignons) from your pan and forget 

about them a while. Add your faux vegan butter and flour to make 

a roux by whisking it often for 1-2 minutes. 

8. Slowly, slowly stir in your stock. Then, simmer for five minutes, or 

until it thickens up. 

9. Put the leftover components back in the pan— mushrooms, and 

spices, and stir. Have a sample and change the seasoning as 

needed. 

10. Finally, put your steaks in the pan and boil in gravy for a few 

minutes, and platter up.

Maple Bourbon Instant Pot Chili 

A sweet and spicy soup with a nice kick, this Maple Bourbon Sweet Potato 

Instant Pot Chili is the perfect vegan and gluten-free family meal for dinner. 

Ingredients: 

Salt and pepper, to taste, if desired 

A tbsp. of cooking oil 

.25 tsp. of cayenne pepper 

1 thinly sliced yellow onion 

2 or 3 garlic cloves, mixed 

a few fresh sprigs of cilantro 

1/2 tsp. of paprika 

2 diced green onions 

4 c. of sweet potatoes 

2 c. worth of veggie broth 

.5 tbsp. chili powder 

2 cans of kidney beans that drained then rinsed 

A can of diced or whole tomatoes 

1/4 c. of bourbon 



3 small corn tortillas, toasted and sliced (optional) 


1. Turn your pot to sauté, add oil and heat for approximately 30 

seconds. When the oil is hot, throw in your onion and sweat until

clear, stirring often, waiting for the smell. After, add the garlic but 

don’t let it brown. 

2. Toss in sweet cubed potatoes, seasonings, all your powdered 

paprika, chili, cumin, and other chili (cayenne) and mix, so that 

vegetables are covered with ingredients. Add broth, beans, 

tomatoes, maple syrup, and bourbon. Save the lid on the Instant Pot 

and set the “Soup “mode. Set a 15-minute time. Once the timer is 

off, the lid is released. If not, turn the air valve into a “ventilation 

“until the pressure is released. Remove the lid and inspect for 

tender sweet potatoes. 

3. If you use tortillas, slightly oil a cast iron skillet and fry the tortillas 

for around 2 to 3 minutes until crispy on either side. Take off the 

heat, cool to thinner strips before cutting. The cilantro, green 

onions, and toasted tortillas can be served.

1800-2200kcal No Grain Based Plans 

WEEK ONE: STARTING FROM SCRATCH 

Day 1 

Day 2 

Day 3 

Day 4 

Breakfast: Celery Root Hash Browns with Scrambled Eggs 

Lunch: Creamy Coconut-Strawberry Smoothie 

Dinner: Salmon-Coconut Patties with Green Pea Salad 

Breakfast: Breakfast Sausage with Avocado and Orange Slices 

Lunch: Salmon Patty Wraps 

Dinner: Lamb Kebabs with Dill-Coconut Dipping Sauce 

Breakfast: Yogurt Parfaits with Coconut Sprinkles 

Lunch: Leftover Lamb Kebabs with Cucumber and Feta 

Dinner: Roasted Lemon-Pepper Chicken Thighs with Asparagus 

Dessert: Hot Cooked Apples 

Breakfast: Fluffy Omelet with Breakfast Sausage and Veggies

Lunch: Chicken Strips with Honey-Mustard Dipping Sauce and 

Fruit Salad 

Dinner: Burgers on Portobellos with Squash Fries 

Day 5 

Day 6 

Day 7 

Breakfast: Hootenanny Pancakes 

Lunch: Nut Butter and Chia Jam Sandwiches 

Dinner: Lamb Chops with Roasted Cauliflower 

Breakfast: Cocoa-Peanut Butter Breakfast Milkshake 

Lunch: Quick Lemon Chicken Stir-Fry 

Dinner: Buffalo Chicken Wings 

Dessert: Coconut-Vanilla Ice Cream 

Breakfast: Coconut Flour Waffles 

Lunch: Chicken and Pesto Sandwiches on Waffles 

Dinner: Veggie-Packed Meatballs with Honey-Ginger Reduction 

Sauce 

A shopping list for Week One can be found here.

◁ Celery Root Hash Browns with Scrambled 

Eggs 

When you eat grain-free, all commercial breakfast cereals are out of the 

picture. The good news is you can replace them with warm and hearty 

options, full of veggies and healthy fats that will stick with you all 

morning. Coconut oil has medium-chain fatty acids that are absorbed 

evenly into the blood stream, making it excellent for kids who need 

steady energy all morning and adults who want to avoid the carb-craving 

blood sugar dips that follow high-carb breakfasts. 

FOR THE CELERY ROOT HASH BROWNS: 

2 to 3 medium celery roots, scrubbed and peeled with a vegetable peeler 

1/4 cup (55 g) expeller-pressed coconut oil, or butter, or tallow 


FOR THE SCRAMBLED EGGS: 

1 tablespoon (14 g) expeller-pressed coconut oil 



3 scallions, light green and white parts only, thinly sliced 

To make the celery root hash browns: Grate the celery root. This is easiest 

with a food processor grater attachment, but a standard box grater works well, 

too. Heat a cast iron or stainless steel skillet over medium heat. Add your fat 

of choice and melt it. 

Once the fat melts, add the grated celery root to the skillet and sprinkle with 

sea salt. Sauté the celery root for about 10 minutes, without flipping, or until 

it starts to soften. Let it cook for about 15 minutes more or until brown on the 

bottom. Flip and cook for 15 minutes on the other side. 

To make the scrambled eggs: Begin your eggs when the hash browns are 

almost done. 

In a stainless steel or cast iron skillet set over medium heat, melt the coconut 

oil. Pour the eggs into the hot skillet and cook, scraping the bottom of the 

skillet with a heatproof spatula every 30 seconds until the eggs are no longer

unny. Remove from the heat, season with sea salt, and top with scallions. 

Serve alongside the warm hash browns. 

Yield: 2 to 4 servings

◁ Creamy Coconut-Strawberry Smoothie 

If you have trouble with this much fat, use yogurt and 1 tablespoon (14 g) 

of coconut oil. If you’ve been on a very low-fat diet, you will need to 

allow your body to adjust to breaking down more fat at each meal. 

1 can (13.5 ounces, or 380 ml) full-fat coconut milk 

2 ripe bananas, frozen 

1 cup (145 g) strawberries, fresh or frozen 

1 tablespoon (15 ml) vanilla extract 

In a blender, combine the coconut milk, bananas, strawberries, and vanilla. 

Blend on high for 1 to 2 minutes. Pour into 4 glasses and serve cold. 

In the unlikely event you have leftovers, fill ice pop molds and freeze for a 

treat another time. 


◁ Salmon-Coconut Patties with Green Pea 

Salad 

Salmon patties fried in ghee or coconut oil make a delicious whole-food 

alternative to fish sticks, which are coated in gut-irritating white flour 

and fried in questionable oil. These hold together with shredded coconut 

and a little egg rather than the typical bread crumbs. The accompanying 

salad made with green peas is a child-friendly side dish dressed up 

enough for adults to enjoy. 

FOR THE SALMON-COCONUT PATTIES: 

2 tablespoons (28 g) ghee or expeller-pressed coconut oil 

4 cans (10 ounces, or 280 g each) salmon, drained 

4 eggs 

1/2 cup (40 g) dried unsweetened shredded coconut 

1 lemon, sliced 

FOR THE GREEN PEA SALAD: 

1 pound (455 g) frozen peas, thawed 

1/2 onion, diced (optional) 

1/4 cup (29 g) diced radishes 

1/4 cup (60 g) homemade Mayonnaise 

2 tablespoons (28 ml) apple cider vinegar 


2 fresh mint sprigs, chopped 

To make the salmon-coconut patties: In a large skillet set over medium-high 

heat, melt the fat. 

In a medium bowl, mix together the salmon, eggs, and shredded coconut with 

a fork. With clean hands, form the mixture into 12 patties. 

Add the patties to the melted fat (working in batches, if necessary) and fry 

them for 5 minutes. Flip and cook for about 3 minutes more or until browned 

on the other side and cooked through. Squeeze some lemon juice over the 

patties before serving.

To make the green pea salad: In a large bowl, gently mix together the peas, 

onion (if using), radishes, mayonnaise, cider vinegar, sea salt, and mint until 

the peas are coated with the mayonnaise. Keep any leftovers covered in the 

refrigerator. 

Yield: 12 patties, plus 4 servings pea salad

Breakfast Sausage with Avocado and 

Orange Slices 

The possible combinations of meat and seasonings in this breakfast 

sausage are endless. Use whatever you have on hand. Ground venison 

works well in this recipe, but don’t use more than half venison, as the 

sausage needs fat from other less-lean meat (such as beef) to avoid 

becoming tough. Coconut aminos are a soy-free substitute for soy sauce. 

They add a delicious smoky, salty flavor to the avocado to complement 

its creaminess. 

FOR THE BREAKFAST SAUSAGE: 

3 pounds (1.4 kg) ground beef, or a combination of ground beef, pork, or lamb 

1 to 2 onions, finely chopped 

1 tablespoon (2 g) dried basil 

2 teaspoons sea salt 





1 teaspoon dried sage 


1/2 teaspoon ground cinnamon 

1/2 teaspoon allspice or nutmeg 

1/2 teaspoon ground ginger 

Coconut oil or bacon drippings, for frying 

FOR THE AVOCADO: 

1 avocado, peeled, pitted, and sliced 

Coconut aminos, for dressing 

FOR SERVING: 

2 oranges, peeled and sliced

To make the sausage: In a large bowl, combine the meat, onion, and all the 

spices, except the oil. Mix until the spices are combined thoroughly with the 

meat. Shape the meat mixture into 3-inch (7.5 cm) patties; you’ll have about 

24. 

Grease a skillet or griddle with coconut oil or bacon drippings and place it 

over medium heat. When the pan is hot, add the patties in batches. Fry for 

about 10 minutes, flip, and fry on the second side for about 8minutes more, or 

until no longer pink in the center. Add additional oil to the pan, as needed. 

To make the avocado: Sprinkle the avocado with a splash of coconut 

aminos. 

To serve, place the avocado alongside the sausage patties with orange slices 

on the side. 

Yield: 24 patties

Salmon Patty Wraps 

The key to reducing work in the kitchen without eating the same thing 

over and over again is to dress up leftovers creatively. Here, salmon 

patties are wrapped in butter lettuce and turned into a sandwich. If you 

tolerate dairy, include the cheese; if not, the wraps are delicious without 

it. 

6 to 12 butter lettuce leaves 

6 leftover Salmon-Coconut Patties 

Mustard, for garnish 

6 slices of Swiss cheese (optional) 

On a work surface, lay out the lettuce leaves. Place 1 salmon patty on the 

bottom half of each leaf. Spread a little mustard on each patty. Top each with 

1 slice of Swiss cheese (if using). Wrap the top half of the lettuce leaf over the 

patty, or top with a second lettuce leaf, if preferred, and enjoy! 

Yield: 6 wraps

◁ Lamb Kebabs with Dill-Coconut Dipping 

Sauce 

Food eaten from sticks is hands-down more fun than food eaten from 

forks. Everyone loves lamb kebabs, but they are especially fun for 

children to eat—especially when served with this yummy dip! They’re 

sure to fly off the potluck table, too! 

FOR THE MARINADE: 

2 tablespoons (28 ml) fresh lemon juice 

1 tablespoon (15 g) grated fresh horseradish 

1 tablespoon (20 g) honey (optional) 



FOR THE LAMB KEBABS: 

1/3 (about 1 pound, or 455 g) of a 3- to 4- pound (1.4 to 1.8 kg) lamb roast 

(reserve the rest for Day 3’s lunch), cut into 1-inch (2.5 cm) cubes 

1 red onion, quartered, layers separated 

4 ounces (115 g) baby Portobello mushrooms, stemmed 

1 zucchini, cut into chunks 

FOR THE DILL-COCONUT DIP: 

1/2 cup (120 ml) full-fat coconut milk 


1 teaspoon dried dill 

1 teaspoon granulated garlic 

1/2 teaspoon dried parsley 


To make the marinade: In a small bowl, stir together the lemon juice, 

horseradish, honey, garlic, and sea salt. 

To make the lamb kebabs: In a large bowl, combine the lamb, onion, 

mushrooms, and zucchini. Add the marinade and gently stir to distribute

evenly. Cover with plastic wrap and refrigerate to marinate for 4 hours or 

overnight. 

Once you’re ready to cook, preheat the oven to 425°F (220°C, or gas mark 7). 

Thread the marinated lamb and veggies onto wooden skewers in a pleasing 

pattern, dividing the ingredients evenly among the skewers. Lay the skewers 

across a 9 × 13-inch (23 × 33 cm) baking dish (the ingredients can be 

touching if needed). 

Place the dish in the preheated oven and bake for 25 to 30 minutes or until the 

juices run clear and the meat is still a little pink just in the middle. 

To make the dill-coconut dip: While the kebabs cook, in a small bowl, mix 

together the coconut milk, lemon juice, dill, garlic, parsley, and sea salt. 

Cool the kebabs until comfortable to the touch. With wire cutters, snip off the 

pointy ends before giving them to young children. Serve with the dipping 

sauce on the side. Refrigerate any leftovers. 

Yield: 8 to 10 skewers, or 8 servings; reserve half for lunch tomorrow

◁ Yogurt Parfaits with Coconut Sprinkles 

These fresh tropical parfaits come together in seconds and offer different 

textures and delicious flavors to enjoy. 

2 cups (460 g) full-fat yogurt or 24-Hour Homemade Yogurt 

1/2 cup (80 g) chopped pineapple, fresh or canned, divided 

1/2 cup (40 g) dried unsweetened coconut flakes, divided 

1/2 cup (50 g) chopped crispy almonds (see Crispy Nuts), divided 

To each of 4 pint-size (473 ml glasses or Mason jars, add 1/2 cup (115 g of 

yogurt. Top, in this order, with about 2 tablespoons (20 g of chopped 

pineapple, 2 tablespoons (about 8 g of coconut flakes, and 2 tablespoons (13 

g of almonds. Serve with a spoon. 

Yield: 4 servings

Leftover Lamb Kebabs with Cucumber and 

Feta 

Children may enjoy their cucumbers plain, but this simple dressing raises 

the humble cucumber to a completely new level. Traditional Chinese 

medicine attributes the sour taste, as in apple cider vinegar, to a 

smoothly moving energy flow—something we all can use. Served 

alongside yesterday’s lamb, this makes a quick-and-easy lunch. You can 

make the salad a few hours in advance, if you desire. 

FOR THE CUCUMBER AND FETA: 

1 English cucumber, sliced into thin rounds 

1/2 ounce (about 14 g) crumbled feta cheese (optional) 


1 tablespoon (15 ml) extra-virgin olive oil or grapeseed oil 

1 tablespoon (20 g) honey 

1/4 teaspoon sea salt (if omitting the feta) 

FOR THE LEFTOVER LAMB KEBABS: 

4 leftover Lamb Kebabs 

1/2 teaspoon butter or expeller-pressed coconut oil 

To make the cucumber and feta: In a medium bowl, combine the cucumber, 

feta (if using), cider vinegar, olive oil, and honey. If omitting the feta, add the 

sea salt. Gently stir to combine. 

To make the leftover lamb kebabs: Remove the lamb and veggies from the 

skewers. 

In a large skillet set over medium heat, melt the butter. Add the lamb and 

veggies and pan-fry for about 10 minutes or until heated through. Alternately, 

microwave covered, in a microwave-safe bowl, for 1 minute on high. 

Serve with the cucumbers and feta. 

Yield: 4 servings

Roasted Lemon-Pepper Chicken Thighs 

with Asparagus 

This chicken and asparagus combination makes a flavorful fresh meal. 

Using skin-on thigh meat gives the body the fat and protein it requires. 

FOR THE LEMON-PEPPER CHICKEN THIGHS: 

2 pounds (900 g) boneless skin-on chicken thighs or 3 pounds (1.4 kg) bone-in 


1 teaspoon lemon-pepper seasoning 

FOR THE ASPARAGUS: 

1 tablespoon (14 g) butter or animal fat 

1 pound (455 g) asparagus, woody ends trimmed and cut into 1-inch (2.5 cm) 

pieces 



1/2 teaspoon ground white pepper 

To make the lemon-pepper chicken thighs: Preheat the oven to 375°F 

(190°C, or gas mark 5). 

On a rimmed baking sheet, lay the chicken skin-side up. The chicken pieces 

can be touching, but not overlapping. Sprinkle the chicken evenly with sea 

salt and lemon-pepper seasoning. 

Place the sheet in the preheated oven and bake for 45 minutes if using 

boneless chicken or 60 minutes if using bone-in chicken. To test for doneness, 

pierce the middle of a chicken thigh with a knife and check to make sure the 

meat is no longer pink and the juices run clear. If it’s still pink, continue 

cooking in 10-minute increments until the juices run clear and the meat is 


To make the asparagus: Start the asparagus toward the end of the baking 

time. In a skillet set over medium heat, melt the butter. Add the asparagus to 

the hot skillet. Stir in the garlic and sprinkle with sea salt. Cook for 10 

minutes, stirring after each minute to prevent sticking, or until slightly soft

and bright green. Season with the white pepper. Serve warm or at room 

temperature. 

Yield: 4 servings

Hot Cooked Apples 

These hot, cooked apples are a delicious comfort food. Plus, the leftover 

buttery apple syrup makes a wonderful topping for the Veggie-Packed 

Meatballs. 

2 tablespoons (28 g) butter, ghee, or expeller-pressed coconut oil 

5 apples, peeled and sliced 

In a large saucepan set over medium-low heat, melt the butter. Add the apples 

and cook for about 20 minutes, covered, stirring occasionally, until the apples 

are soft. Serve warm. 

Yield: 4 servings

◁ Fluffy Omelet with Breakfast Sausage and 

Veggies 

Omelets make an impressive presentation with very little extra work. 

Here, we tuck precooked homemade beef sausage inside, along with 

finely chopped veggies of your choice. Children often prefer to skip the 

veggies in favor of cheese, but they may surprise you by trying veggies 

they normally refuse when offered in omelet form. 

1 tablespoon (14 g) butter, ghee, or expeller-pressed coconut oil 

6 to 8 eggs 

1 to 2 tablespoons (15 to 28 ml) filtered water 

1 cup (225 g) diced or grated veggies (mushrooms, summer squash, onions, 

pepper, etc.) 

1/2 cup (113 g) cooked crumbled Breakfast Sausage 

1/2 cup (60 g) grated cheese (optional) 

Sea salt, to taste 


In a medium-size frying pan set over medium heat, melt the butter. With a 

heatproof spatula, evenly distribute it around the pan. 

Meanwhile, crack the eggs into a small bowl. Add the water and whisk until 

the yolks are evenly distributed. Pour one-fourth of the eggs into the frying 

pan. As they cook, use the spatula to lift or push the edge of the eggs—just 

slightly—then tilt the pan so the uncooked egg slides to the edges of the pan 

and begins to cook. Continue doing this until the omelet is almost cooked 

through, about 10 minutes total. 

Pour one-fourth each of the vegetables, breakfast sausage, and cheese (if 

using) in a line down the middle of the cooked egg. Use the spatula to fold 

one side of the omelet over the top of the filling ingredients. Cook for about 

30 seconds longer and then slide the finished omelet onto a plate. Repeat the 

process with the remaining ingredients to make 3 more omelets. Season with 

sea salt and black pepper. 

Yield: 4 omelets

Chicken Strips with Honey-Mustard 

Dipping Sauce and Fruit Salad 

Dressing up leftovers is the best way to save time in the morning when 

packing a lunch. This dipping sauce comes together in a snap and adds 

some sweetness and flavor to last night’s chicken. The fruit salad adds a 

nutritious and fresh sweetness to the meal. 

FOR THE CHICKEN STRIPS: 

4 to 6 leftover Roasted Lemon-Pepper Chicken Thighs 

FOR THE HONEY-MUSTARD DIPPING SAUCE: 

1/4 cup (44 g) prepared mustard 

2 tablespoons (40 g) honey 

FOR THE FRUIT SALAD: 

1 apple, sliced 

1 banana, sliced 

1 kiwi, peeled and sliced 

1/2 cup (75 g) berries of your choice 


To make the chicken strips: Slice the chicken off the bone and into strips. 

Reserve the bones for Chicken Stock. 

To make the honey-mustard dipping sauce: In a small bowl or travel 

container, combine the mustard and honey. Stir gently to combine. 

To make the fruit salad: In a large bowl, combine the apple, banana, kiwi, 

and berries. Sprinkle with lemon juice to prevent browning. Stir gently to 

combine. Serve alongside the chicken strips and dipping sauce. 

Yield: 4 servings

◁ Burgers on Portobellos with Squash Fries 

Burgers are a perennial favorite, and seasoned and grilled Portobello 

mushrooms are a perfect substitute for wheat-based buns—and beef and 

mushrooms are a classic combination. I add guacamole and other 

favorite toppings here; feel free to substitute your personal preferences. 

FOR THE SQUASH FRIES: 

1 large or 2 small (2 pounds, or 900 g) butternut squash, peeled, halved, seeds 

and pulp removed 

3 tablespoons (42 g) expeller-pressed coconut oil, melted 


FOR THE GUACAMOLE: 

2 or 3 ripe avocados, halved and pitted 


1/4 teaspoon ground cumin 

1/2 teaspoon sea salt, plus additional as needed 


FOR THE BURGERS: 

4 to 8 bacon slices (optional) 

2 pounds (900 g) ground beef 




1 teaspoon expeller-pressed coconut oil 

FOR THE BUNS: 

1 tablespoon (14 g) expeller-pressed coconut oil or butter 

8 large Portobello mushroom caps, stemmed 

Sea salt and black pepper, to taste 

FOR SERVING:

1 recipe Guacamole 


1/2 white or purple onion, sliced 

2 pickles, thinly sliced lengthwise 

4 slices of Cheddar or Monterey Jack cheese (optional) 

To make the squash fries: Preheat the oven to 425°F (220°C, or gas mark 7). 

Cut the butternut squash into fry-size strips and place them on a baking sheet 

in a single layer. Drizzle the coconut oil over the fries. Sprinkle with sea salt, 

tossing with clean hands to coat evenly. 

Place the sheet in the preheated oven and bake for 25 to 30 minutes, flipping 

with a spatula half way through. The fries are done when the corners start to 

brown and the insides are still bright orange. While the fries bake, make the 

guacamole and burgers. 

To make the guacamole: Into a large bowl, scoop the avocado flesh. Add the 

garlic, cumin, sea salt, and lemon juice. Mash with a fork until it’s the 

consistency you like. Add additional sea salt, if needed, and set aside. 

To make the burgers and cook the bacon (if using): Heat a griddle over 

medium heat. Place the bacon on the griddle (if using) to cook as you form 

the burgers. 

In a large bowl, combine the beef, sea salt, black pepper, and garlic powder. 

With clean hands, mix until combined. Gently form the mixture into 8 (4- 

inch, or 10 cm) patties. 

If using bacon, remove it from the griddle when done and set aside, reserving 

the bacon grease on the griddle. If not using bacon, grease the griddle with 

coconut oil. 

Add the burgers and cook for 5 minutes, flip, and cook for 5 minutes more on 

the other side, or until cooked through. 

To make the buns: In a large skillet over medium heat, melt the coconut oil 

or butter. Place the mushrooms face down and cook for one minute. Once 

they have started to soften, flip to the other side and sprinkle the cooked side 

of the Portobello with sea salt and black pepper. Continue cooking for one 

more minute. 

To assemble the burgers: Place 1 tablespoon (14 g) of guacamole on each of 

the Portobello caps. Top each with 1 or 2 slices of bacon (if using), 1 burger,

some tomato and onion slices, pickles, and cheese (if using). Finish each with 

1 of the 4 remaining Portobello caps. 

Save the extra cooked burgers and bacon (if using) for future meals. 

Yield: 4 servings

◁ Hootenanny Pancakes 

These Hootenanny Pancakes—made in a pan and baked in the oven—are 

super simple to get on the table on busy mornings. When made with 

tangy yogurt, these pancakes remind us of the much-loved sourdough 

flavor. Leftover pancake squares are a perfect substitute for bread and 

will make Nut Butter and Chia Jam Sandwiches for lunch. This recipe is 

also featured again on Days 23 and 24. 

1/4 cup (55 g) butter or expeller-pressed coconut oil, plus additional butter for 

serving 

1 cup (112 g) almond flour 

1 cup (230 g) 24-Hour Homemade Yogurt or (245 g) applesauce 

6 eggs 

1/4 teaspoon sea salt (only if using unsalted butter or coconut oil) 

3 cups (435 g) fresh berries 

Honey, for serving 

Preheat the oven to 425°F (220°C, or gas mark 7. 

Put the butter in 9 × 13-inch (23 × 33 cm baking dish and place it in the 

preheated oven to melt, greasing the pan in the process. 

In a large bowl, beat together the almond flour, yogurt, eggs, and sea salt (if 

using. When the butter melts, pour the batter into the dish over the butter. 

Return the dish to the oven and bake for 25 minutes. 

Cut into 12 squares (reserve at least 4 for lunch. Serve with 1/4 cup (36 g 

fresh berries and top with butter or honey. 

Yield: 12 servings

◁ Nut Butter and Chia Jam Sandwiches 

Small pancakes make tiny protein-packed sandwich bread when we eat 

grain-free. Rather than packing these little sandwiches in a plastic bag, 

choose a shallow lidded plastic container to prevent crushing and 

crumbling. When packed well, almond flour pancakes hold up 

wonderfully in a lunch on the go. 

FOR THE CHIA JAM: 

1 pound (455 g) berries (strawberries, blueberries, and raspberries) 

1/4 cup (85 g) honey 

2 tablespoons (26 g) chia seeds 

1 tablespoon (15 ml) fresh lemon juice 

FOR THE SANDWICHES: 

4 leftover Hootenanny Pancakes 

2 tablespoons (40 g) Chia Jam 

2 tablespoons (32 g) nut butter of choice 

To make the chia jam: In a blender or using an immersion blender, purée the 

berries. Add the honey, chia seeds, and lemon juice and mix thoroughly to 

combine. Transfer the jam to a pint-size (473 ml) Mason jar and refrigerate 

for 4 hours or until set. The chia seeds will absorb the liquid. Use as you 

would any jam, keeping it refrigerated. 

To make the sandwiches: Cut each pancake in half horizontally so you have 

8 thin pieces of “bread.” Spread 1 teaspoon of Chia Jam on each of 4 

pancakes and 1 teaspoon of nut butter on the remaining 4 pancakes. Put the 

halves together and enjoy. 

Yield: 4 sandwiches; 1 pint (473 g) jam

Lamb Chops with Roasted Cauliflower 

This is a simple, comforting dinner. The addition of freshly ground black 

pepper to the cauliflower spices up this otherwise mellow vegetable. 

Slow roasting brings out a creamy sweetness without dairy. 

FOR THE LAMB CHOPS: 

8 to 12 (2 inches, or 5 cm thick) lamb chops 




FOR THE CAULIFLOWER: 

1 head cauliflower, stemmed trimmed flush with the head 



Butter, for serving (optional) 

To make the lamb chops: Remove the chops from the fridge. Sprinkle both 

sides with sea salt and black pepper and top with garlic. Let the lamb sit for 

30 minutes, covered, at room temperature—this helps it cook more evenly. 

Meanwhile, roast the cauliflower. 

To make the cauliflower: Preheat the oven to 425°F (220°C, or gas mark 7). 

Place the cauliflower, stem-side down, in a roasting pan and sprinkle it with 

sea salt and black pepper, patting so it sticks. Place the pan in the preheated 

oven and roast for 30 minutes, uncovered, or until the top is golden. 

Once the cauliflower cooks, set aside and keep warm. Move the oven rack to 

the top or second-from-top slot, so the meat will be about 2 inches (5 cm) 

from the element. 

Set the oven to broil. 

Place the lamb on a broiler-safe pan or rimmed baking sheet and into the 

preheated broiler. Broil for 5 to 7 minutes on each side, testing for doneness 

by cutting into the thickest lamb chop with a knife. You want to see a little

pink left, but not red. The lamb will continue to cook a bit as it cools. Reserve 

the bones and drippings for stock. 

To serve, slice the cauliflower into wedges or 1/2-inch-thick (1 cm) slices and 

top with butter (if using). Serve alongside the lamb. 

Yield: 4 servings

Cocoa–Peanut Butter Breakfast Milkshake 

This smoothie—with a healthy balance of medium-chain fatty acids from 

the coconut milk, protein from the peanut butter, probiotics from the 

yogurt, and carbohydrates from the bananas—keeps you full all morning. 

Sweetened only with bananas, this breakfast smoothie is as indulgent as 

a milkshake without the health-defeating processed sugar in 

conventional shakes. 


1 cup (235 ml) milk kefir or (230 g) 24-Hour Homemade Yogurt 

2 or 3 bananas, frozen 

1/3 cup (29 g) unsweetened cocoa powder 

1/2 cup (130 g) peanut butter or other nut butter 

In a blender, blend together the coconut milk, milk kefir, and bananas. Add 

the cocoa powder and blend until thoroughly mixed. Add the peanut butter 

last, pulsing the blender if needed to mix it in. Enjoy! 


Quick Lemon Chicken Stir-Fry 

Chicken tenders fried quickly in coconut oil are then cooked with mixed 

veggies in the same pan to make this a fast one-pot meal. Lunch is 

served in a jiffy and there is minimal cleanup, too. To pack this lunch for 

work or school, whip it up while you make breakfast and pack when the 

chicken is cooked but the veggies are still slightly undercooked. This is 

delicious cold, but undercooking the veggies allows for reheating, if 

desired. 


1 1/2 to 2 pounds (680 to 900 g) chicken tenders 


1 pound (455 g) fresh or frozen mixed veggies (carrots, peas, green beans, water 

chestnuts, bell peppers, and kale are all delicious choices) 

1 tablespoon (15 ml) fresh lemon juice 

In a large skillet set over medium heat, melt the coconut oil. Add the chicken 

tenders. Fry for about 5 minutes or until golden brown. Flip and cook for 

about 5 minutes on the second side or until golden and cooked through. 

Use two forks to shred the cooked chicken in the pan into bite-size pieces. 

Season with sea salt. 

Add the veggies, cover, and cook for 15 more minutes or until the veggies are 

cooked but still bright and firm. Add the lemon juice right before serving and 

toss to combine. 

Yield: 4 servings

Buffalo Chicken Wings 

This recipe is easy and a great pick-me-up for when that bar-food 

craving hits. These wings are just spicy enough to be interesting and the 

butter adds a richness not found in restaurants, where cheaper and 

unhealthy canola or soybean oil is typically used. 

FOR THE BLUE CHEESE DRESSING: 


1/2 cup (115 g) 24-Hour Homemade Yogurt 

1/2 cup (60 g) crumbled blue cheese 

FOR THE WINGS: 

3 pounds (1.4 kg) chicken wings, tips removed 

1 tablespoon (15 ml) extra-virgin olive oil or expeller-pressed coconut oil 



FOR THE BUFFALO SAUCE: 

1/4 cup (55 g) butter or expeller-pressed coconut oil, melted 


1 tablespoon (5 g) cayenne pepper 

1 tablespoon (7 g) paprika 

1 tablespoon (16 g) tomato paste 

Preheat the oven to 425°F (220°C, or gas mark 7). 

To make the blue cheese dressing: In a small bowl, stir together the 

mayonnaise, yogurt, and blue cheese. Refrigerate until ready to serve. 

To make the wings: On a large baking sheet, spread the wings in a single 

layer. Drizzle with the olive oil and season with sea salt and black pepper. 

Place the sheet in the preheated oven and bake for 25 minutes, turning once, 

until golden brown and crispy. 

To make the buffalo sauce: In another small bowl, combine the melted 

butter, cider vinegar, cayenne pepper, paprika, and tomato paste. Stir to

combine. 

Drizzle the cooked wings with the buffalo sauce and serve with the blue 

cheese dressing for dipping. 

Yield: 4 servings

Coconut-Vanilla Ice Cream 

This ice cream is best served immediately after making it. If you have 

leftovers, your best option is to pour them into ice pop molds and freeze 

into a delicious, creamy treat to eat later. 

2 cans (13.5 ounces, or 380 ml each) full-fat coconut milk 

4 egg yolks 



In a medium bowl, combine the coconut milk, egg yolks, honey, and vanilla. 

Whisk well to combine, making sure the egg yolks are well distributed. 

Transfer the ingredients to an ice cream maker and churn according to 

manufacturer’s directions. 

Yield: 4 servings

◁ Coconut Flour Waffles 

Waffles are not only perfect for breakfast, but they also function 

fantastically as sandwich bread. This recipe produces crispy waffles that 

hold together well and can be filled and then packed in lunches. 

1/4 cup (55 g) expeller-pressed coconut oil, butter, or ghee, melted 

6 eggs 

1/4 cup (28 g) coconut flour 

1/4 cup (60 g) applesauce or puréed apple 




Preheat a waffle iron and generously grease it with coconut oil. 

In a large bowl, mix together the eggs, coconut flour, applesauce, honey, 

vanilla, and sea salt. Pour the batter into the waffle iron and use a butter knife 

or the back of a spoon to spread it evenly over the iron. Cook for 3 to 4 

minutes or until golden brown. Repeat with the remaining batter, greasing the 

waffle iron as needed. Save any leftover waffles for sandwiches. 

Yield: 12 waffles

Chicken and Pesto Sandwiches on Waffles 

You’ll surely look forward to lunch when it’s a sandwich spread with 

pesto! These sandwiches are made with this morning’s leftover Coconut 

Flour Waffles. The little pockets in the waffles hold the pesto perfectly. 

1 Coconut Flour Waffle, halved 

1 tablespoon (15 g) Pesto 

1 tablespoon (11 g) mustard 

4 slices of natural chicken lunchmeat or Roasted Lemon-Pepper Chicken Thighs 


2 lettuce leaves 

Sliced fruit, for serving 

Spread one half of the waffle with pesto. Spread the other half with mustard. 

Top the pesto-coated half with the chicken, pickle, and lettuce. Cover with the 

mustard-coated half and serve with sliced fruit. 

Yield: 1 serving

◁ Veggie-Packed Meatballs with Honey– 

Ginger Reduction Sauce 

These meatballs are delicious on their own, freeze well for homemade 

“fast food,” and are a great way to include both veggies and protein in 

one delicious dish. The sauce elevates this meal to a truly gourmet taste, 

but only takes a few extra minutes in the kitchen to prepare. Packed with 

immunity-fighting ginger, gut-healing bone broth, and mineral-rich sea 

salt, the sauce is a nutritional powerhouse you will feel good (and it will 

taste good!) using to top any meat or vegetable dish. 

FOR THE MEATBALLS: 

4 pounds (1.8 kg) ground beef 

1 carrot, grated 

1 onion, grated 

1 zucchini, grated 



2 to 6 tablespoons (28 to 85 g) bacon drippings or other animal fat, such as 

butter or tallow, divided 

FOR THE HONEY-GINGER REDUCTION SAUCE: 

1 tablespoon (15 ml) apple cider vinegar 

1 cup (235 ml) Chicken Stock, divided 




FOR THE STEAMED VEGETABLES: 

1 pound (455 g) frozen cauliflower or broccoli or 1 head of fresh cauliflower or 

broccoli 

To make the meatballs: In a large bowl, combine the beef, carrot, onion, 

zucchini, sea salt, and black pepper. With clean hands, mix to combine. Roll

portions of the mixture between your palms into walnut-size meatballs. You 

should have about 80. 

In a large skillet set over medium heat, melt 1 tablespoon (14 g) of bacon 

drippings. Working in batches, add the meatballs in a single layer with a little 

space between each to allow room for turning. Fry the meatballs for 10 to 15 

minutes, turning every 2 or 3 minutes with a thin metal spatula. Cook until 

browned on the outside. Remove from the pan and keep warm. Repeat with 

the remaining meatballs. Remove the last batch when done and reserve the 

drippings in the pan. 

To make the honey–ginger reduction sauce: Use the same pan you cooked 

the meatballs in to get all the good flavor of the meat drippings. Set it over 

medium-high heat. Add the cider vinegar and 1/4 cup (60 ml) of chicken stock 

to the skillet. With a fork or metal whisk, whisk the liquid and scrape up the 

browned bits from the bottom of the pan. 

Stir in in the remaining 3/4 cup (170 ml) of chicken stock, honey, sea salt, and 

ginger. Cook for about 20 minutes, whisking frequently, until the sauce 

reduces by half. 

To make the steamed vegetables: As the sauce reduces, steam the vegetables 

for about 10 minutes or until hot but still firm. 

Remove the sauce from the heat. Plate 4 to 6 meatballs per person with 1 cup 

of steamed vegetables. Top with the warm Honey–Ginger Reduction Sauce 

and serve. 

Freeze the remaining meatballs in a zip-top bag for future use. 

Yield: 80 meatballs (4 to 6 meatballs per serving), plus 1/2 cup (115 ml) sauce

WEEK TWO: 

Day 8 

Day 9 

Day 10 

Breakfast: Poached Eggs with Easy Hollandaise Sauce 

Lunch: Meatballs with Sautéed Veggies 

Dinner: Zucchini Lasagna 

Breakfast: Piña Colada Smoothie 

Lunch: Leftover Veggie-Packed Meatballs with Steamed 

Vegetables and Fruit Salad 

Dinner: Orange Chicken Drumsticks 

Breakfast: Coconut Flour Crêpes with Fresh Berries 

Lunch: Nut Butter and Jam Roll-Ups with Dilly Carrot Sticks

Dinner: Tacos in Lettuce Wraps 

Day 11 

Day 12 

Day 13 

Day 14 

Breakfast: Fried Eggs with Fruit Salad 

Lunch: Easy Taco Salad 

Dinner: Spaghetti Squash and Meatballs 

Breakfast: Coconut Flour Apple Muffins 

Lunch: Creamy Basil Egg Salad 

Dinner: Slow-Cooker Pulled Pork over Greens 

Breakfast: Nut Butter and Banana Smoothie 

Lunch: Leftover Slow-Cooker Pulled Pork over Greens 

Dinner: Roasted Pepper and Butternut Squash Soup with Coconut 

Flour Bread 

Breakfast: French Toast with Strawberries 

Lunch: Leftover Roasted Pepper and Butternut Squash Soup with 

Mango-Avocado Salad 

Dinner: Lamb Roast with Sesame–Green Beans and Deviled 

Eggs 

A shopping list for Week Two can be found here.

Poached Eggs with Easy Hollandaise Sauce 

Soft and filling, with a deliciously runny yolk or cooked to your 

preference, poached eggs are worth the little extra care taken to cook in 

the morning. 

FOR THE POACHED EGGS: 

Filtered water, for cooking the eggs 

6 eggs 

FOR THE HOLLANDAISE SAUCE: 

2 fresh egg yolks 

1/2 cup (112 g) butter or ghee, melted and hot 

Dash of sea salt 



To poach the eggs: Fill a large stainless steel skillet with 1/2 inch (1 cm of 

filtered water. Turn the heat to medium-high. One at a time, crack each of the 

6 eggs into a bowl and then slide it gently into the water. Cover the skillet and 

cook the eggs for 3 to 5 minutes or until the whites are set but the yolks are 

still runny. Carefully remove with a slotted spoon. 

To make the hollandaise sauce: To a blender, add the egg yolks. Turn it on 

medium and slowly pour in the melted butter, taking about 1 minute to pour it 

in. Then, add the sea salt, black pepper, and lemon juice. Pour over the 

poached eggs and serve. 

Yield: 4 servings

Meatballs with Sautéed Veggies 

Meatballs made on the weekend (if you started the diet on a Sunday) 

make an appearance for a fast lunch today. Here we stir-fry them with 

veggies sautéed in coconut oil and a little garlic for a lunch that comes 

together quickly, but is fresh and filling. 

2 tablespoons (28 g) expeller-pressed coconut oil 

12 to 16 leftover Veggie-Packed Meatballs, frozen or thawed 

4 cups (600 g) stir-fry veggies (sliced bell pepper, snap peas, water chestnuts, 

julienned carrots, scallions, etc.) 

2 garlic cloves, peeled and crushed 

Coconut aminos (optional) 

In a large skillet set over medium-high heat, melt the coconut oil. Add the 

meatballs. If thawed, cook for 5 to 10 minutes or until warm; if frozen, cook 

for 15 to 20 minutes. 

Add the stir-fry veggies and garlic. Sauté with the meatballs for about 5 

minutes more, stirring often, until the vegetables are cooked. Sprinkle with 

coconut aminos (if using) and serve. 

Yield: 4 servings

◁ Zucchini Lasagna 

Zucchini is a surprising and healthy alternative to wheat noodles. This 

filling lasagna is packed with flavor, protein, and even a few servings of 

vegetables! 

Butter or other fat, for greasing the baking dish 


2 to 3 pounds (900 g to 1.4 kg) zucchini, thinly sliced lengthwise to make 

“lasagna noodles” 

1 1/2 cups (225 g) crumbled goat cheese or (340 g) dry curd cottage cheese, 

divided 

1 1/2 to 2 cups (368 to 490 g) homemade tomato sauce or 1 can (15 ounces, or 

425 g) diced tomatoes 

1/4 to 1/2 cup (30 to 60 g) shredded mozzarella or Cheddar cheese 

1/2 cup (50 g) grated Parmesan cheese (optional) 

Preheat the oven to 350°F (180°C, or gas mark 4). With butter, grease an 8 × 

8-inch (20 × 20 cm) square glass baking dish and set aside. 

In a large skillet set over medium heat, cook the beef for about 20 minutes or 

until browned, stirring every few minutes or so to break up the chunks. 

At the same time, in another skillet set over medium heat, lightly grill the 

zucchini noodles. 

Evenly layer the following ingredients, in the order listed, into the prepared 

dish: about one-fourth of the zucchini (cover the entire bottom of the pan like 

you would with lasagna noodles), 1/2 cup (75 g) goat cheese, one-third of the 

beef, 1/2 cup (123 g) of tomato sauce. 

Repeat with 2 more layers, starting with zucchini noodles and ending with 

tomato sauce. Add a final layer of zucchini. Top with the mozzarella and 

Parmesan cheese. Cover with aluminum foil and place it into the preheated 

oven. Bake for 30 minutes or until hot and bubbly. 

Yield: 4 servings

Piña Colada Smoothie 

The classic combination of pineapple and coconut makes a delicious and 

healthy breakfast option this morning. 


1/2 fresh pineapple, peeled, cored, and cut into cubes or 1 can (8 ounces, or 225 

g) pineapple chunks, drained 


1 tablespoon (4 g) unsweetened dried coconut flakes (optional) 

In a blender, combine the coconut milk, pineapple, and bananas. Blend until 

smooth. Sprinkle with coconut flakes (if using) and serve. 


Leftover Veggie-Packed Meatballs with 

Steamed Vegetables and Fruit Salad 

Meatballs are perfect for a busy workweek lunch. You can eat them hot 

or cold. Served with fresh fruit and veggies, this is a colorful meal with 

minimal prep required. 


12 leftover Veggie-Packed Meatballs, thawed if frozen 

1 tablespoon butter (14 g) 

FOR THE VEGETABLES: 

1 cup (71 g) broccoli florets 

1/2 cup (38 g) sugar snap peas, trimmed 




1 peach, sliced 

1 banana, sliced 

4 strawberries, sliced 

1 cup (150 g) grapes 


To make the meatballs: In a skillet set over medium heat, melt the butter. 

Add the meatballs and cook for 5 to 7 minutes to reheat. 

To make the vegetables: Steam the broccoli for 5 minutes or until bright 

green. Add the snap peas to the broccoli during the last 2 minutes of cooking 

to prevent them from getting too soft. Transfer to a serving bowl and toss with 

the olive oil and lemon juice. 

To make the fruit salad: In a medium bowl, combine the peach, banana, 

strawberries, and grapes. Toss with the lemon juice to prevent browning. 


◁ Orange Chicken Drumsticks 

Orange Chicken Drumsticks bake in their marinade, which thickens as the 

dish cooks and becomes a sweet orange glaze. Drumsticks are a favorite 

with frugal cooks everywhere, as they are one of the less-expensive cuts. 

Serve with Green Pea Salad for a crunchy finish to the dish. 

Zest of 1 orange 

1/2 cup (120 ml) fresh orange juice 

1/2 teaspoon crushed red pepper flakes 



12 chicken drumsticks (about 3 pounds, or 1.4 kg) 

Green Pea Salad, for serving 

In a large bowl, stir together the orange zest, orange juice, red pepper flakes, 

sea salt, and black pepper. Add the chicken and turn it to coat. Cover the bowl 

and refrigerate the chicken to marinate for at least 2 hours or all day. 


Transfer the chicken into a 9 × 13-inch (23 × 33 cm) casserole dish and 

arrange in a single layer. Pour the marinade over the top. Place the dish in the 

preheated oven. Bake for about 30 minutes or until the juices of the chicken 

run clear, basting with the cooking liquid halfway through. Reserve the bones 

for Chicken Stock. 


Coconut Flour Crêpes with Fresh Berries 

These coconut flour crêpes are a little tricky to flip when you’re first 

learning to make them, but if you follow the tips, you’ll be flipping out 

crêpes like a pro in no time. They are versatile and packed with protein 

and take to both sweet and savory fillings easily. 

12 eggs 



2 tablespoons (28 g) expeller-pressed coconut oil, divided 

Butter, for serving 

Coconut cream, for serving 

Fresh berries, for serving 

In a large bowl, whisk together the eggs, coconut flour, and sea salt. You can 

also use an immersion blender. Be sure to break up all the coconut flour 

clumps. Let the batter sit for 5 minutes so the coconut flour can absorb some 

of the liquid. It will make a smoother crêpe. 

In a skillet set over medium-low heat, melt 1 teaspoon of coconut oil. Tilt the 

pan to coat. Add about 2 tablespoons (28 g) of batter and tilt the pan in a 

circular motion to make a 6-inch (15 cm) circle. Cook for about 5 minutes or 

until bubbles start to form and the middle of the pancake looks slightly 

cooked. Flip gently with a thin spatula and cook for about 2 minutes more or 

until the other side is golden. Repeat with the remaining batter and coconut 

oil. 

Top with butter or coconut cream (see Recipe Note) and fresh berries. 

Yield: 10 crêpes, reserve half for lunch

Nut Butter and Jam Roll-Ups with Dilly 

Carrot Sticks 

Crêpes from this morning’s breakfast make their appearance in lunch 

boxes today as Nut Butter and Jam Roll-Ups. To change this up, scan 

your health-food store aisles for different nut butters—cashew, 

macadamia, and almond all provide welcome variety and deliver a 

nutritional punch. If you are packing these roll-ups for children and their 

school is nut free, sunbutter (made from sunflower seeds) is compliant to 

this policy and kid approved! 

5 leftover Coconut Flour Crêpes 

5 tablespoons (80 g) nut butter (peanut, almond, sunflower, etc.), divided 

1 tablespoon (20 g) plus 2 teaspoons (13 g) Chia Jam, divided 

Dilly Carrot Sticks 

Over each crêpe, spread 1 tablespoon (16 g) of nut butter. Top each with 1 

teaspoon of jam, being careful not to tear the crêpe. Roll up and you’re ready 

to go. 

Serve the Dilly Carrot Sticks on the side. 

Yield: 5 wraps

◁ Tacos in Lettuce Wraps 

Wrapping taco fillings with butter lettuce leaves provides the flavor and 

freshness of Mexican food without the processed grains of corn or wheat 

tortillas. This high-veggie, high-protein dinner is a favorite. Use Cultured 

Salsa for a probiotic boost or use purchased fresh salsa to save time. This 

recipe makes a large portion of meat so there are leftovers for future 

meals. 

FOR THE TACO SEASONING: 

2 tablespoons (15 g) chili powder 

1 tablespoon (7 g) ground cumin 

2 teaspoons sea salt 


1/8 teaspoon cayenne pepper 

FOR THE TACO FILLING: 


2 teaspoons Taco Seasoning 

FOR SERVING: 

1 tomato, chopped 

1/4 cup (40 g) chopped red onions 

1/4 cup (25 g) sliced black olives 


Guacamole 

Shredded Mexican cheese, for garnish (optional) 

24-Hour Homemade Yogurt 

Cultured Salsa 

To make the taco seasoning: In a small glass jar, combine the chili powder, 

cumin, sea salt, black pepper, and cayenne pepper. Reserve 2 teaspoons for 

the beef. Seal and store the remainder in your cupboard and use as needed.

To make the taco filling: In a large frying pan set over medium heat, cook 

the beef for 20 minutes, crumbling, or until brown. Stir in the taco seasoning. 

To serve, wrap the taco filling in butter lettuce and top with the desired 

toppings. Reserve half of the taco meat and any leftover toppings for 

tomorrow’s Easy Taco Salad lunch. 

Yield: 4 servings

Fried Eggs with Fruit Salad 

With crispy bottoms and runny yolks, fried eggs are fast, delicious, and 

nutrient filled. Served with a seasonal fruit salad, this breakfast will 

power you all the way to lunch. 

FOR THE EGGS: 


6 to 8 eggs 




4 cups (600 to 700 g) sliced seasonal fruit (about 4 to 6 pieces) 

To make the eggs: In medium-size frying pan set over medium heat, melt the 

butter. Crack the eggs into the melted fat and fry for 1 to 2 minutes or until 

the edges start to brown. Flip and fry on the other side for 1 to 2 minutes more 

or until the yolks are cooked to your desired consistency and the white is 

cooked through. Season with sea salt and black pepper. 

To make the fruit salad: In a large bowl, stir together the sliced fruit. Serve 

the fruit salad alongside the eggs. 


Easy Taco Salad 

Taco salad is a fresh and easy way to take grain-free tacos in your 

lunchbox. If you plan to reheat the taco meat, be sure to pack it in a 

separate container from the lettuce and other toppings and then 

combine everything right before eating. 

1 cup (225 g) leftover cooked Taco Filling 

4 cups (220 g) shredded lettuce 

Toppings of choice (shredded cheese, sliced olives, and diced onions) 

Guacamole, for serving 

24-Hour Homemade Yogurt, for serving 

If desired, reheat the taco meat in a skillet or microwave until warm. Mix it 

with the lettuce and toppings of your choice. Divide into 4 portions and serve. 

Yield: 4 servings

Spaghetti Squash and Meatballs 

Nature’s own easy noodle substitute—spaghetti squash is a perfect base 

for the classic meatball and red sauce dish. Once you try this slightly 

sweet pasta alternative, you’ll never go back to starchy wheat noodles 

again. 

FOR THE SPAGHETTI SQUASH: 

1 spaghetti squash (2 to 3 pounds, or 900 g to 1.4 kg), stem end removed, 

halved lengthwise, seeds and pulp removed 

1 cup (235 ml) filtered water 


16 leftover Veggie-Packed Meatballs, thawed if frozen 

3 cups (735 g) tomato sauce 

FOR SERVING: 

1 cup (115 g) shredded mozzarella cheese (optional) 


To make the spaghetti squash: In a baking dish, place the squash halves cutside 

down. Add the water, which helps it bake more evenly and prevents the 

edges from browning and drying out. Place the dish in the preheated oven and 

bake for 30 to 45 minutes, depending on the size of the squash. It’s done when 

soft but not squishy. Cool for a few minutes so you don’t get burned handling 

it. With a fork, scrape the pulp to separate the spaghetti stands. 

To make the meatballs: In a large pot set over medium-low heat, combine 

the meatballs and tomato sauce. Heat for 15 to 20 minutes or until hot. 

To serve, top the spaghetti squash with the warmed meatballs and sauce. 

Sprinkle with mozzarella cheese (if using). 

Yield: 4 servings

◁ Coconut Flour Apple Muffins 

Apple muffins are a handy breakfast on the go and make perfect snacks 

as well. Honey and apple pair perfectly in these filling grain-free muffins. 

6 eggs 

1/2 cup (112 g) ghee or butter, at room temperature or melted, plus additional 

for greasing the pan 

3/4 cup (184 g) applesauce 





1/2 teaspoon baking soda 

1/2 teaspoon apple cider vinegar 

2 apples, diced 

Preheat the oven to 375°F (190°C, or gas mark 5). Grease a 12-muffin pan 


In a food processor or large bowl, combine the eggs, ghee, applesauce, honey, 

sea salt, coconut flour, cinnamon, baking soda, and cider vinegar. Process, or 

whisk, until there are no lumps. Stir in the apples. 

Evenly distribute the batter among the prepared muffin cups. Place the pan in 

the preheated oven and bake for 35 minutes or until a toothpick inserted in the 

center comes out clean. 

Yield: 12 muffins

Creamy Basil Egg Salad 

Creamy homemade mayonnaise and rich basil are the perfect additions 

to hardboiled eggs in this version of the ever-popular lunch staple. 

6 hardboiled eggs, peeled and chopped 

1 celery stalk, ends trimmed, finely diced 

1/2 white onion, finely diced 


2 tablespoons (14 g) chopped pecans 

2 tablespoons (18 g) sliced black olives 

1 teaspoon dried basil 


In a large bowl, gently mix together the eggs, celery, onion, mayonnaise, 

pecans, olives, and basil. Fill each lettuce leaf with one-fourth of the egg 

salad or divide among 4 bowls and dig in with your fork. 

Yield: 4 servings

Slow-Cooker Pulled Pork over Greens 

Pulled pork is a delicious hearty meal that tastes so much better when 

it’s made with homemade barbecue sauce. Place this meal in the slow 

cooker in the morning and you’ll have a delicious meal waiting for you 

when you get home. Plus you’ll find the flavors get even better with time 

—these are some leftovers you’ll be excited to reheat! 

FOR THE BARBECUE SAUCE: 

3 tomatoes, diced 

1 white onion, diced 

4 garlic cloves, diced 

1 can (20 ounces, or 560 g) diced pineapple 

1 cup (235 ml) Chicken Stock 

1 can (6 ounces, or 170 g) tomato paste 

2 tablespoons (22 g) mustard 

2 tablespoons (14 g) smoked paprika 


1 tablespoon (15 ml) extra-virgin olive oil 



FOR THE PULLED PORK: 

2 tablespoons (30 g) sea salt 

1 tablespoon (6 g) freshly ground black pepper 

1 tablespoon (5 g) cayenne pepper 

2 to 3 pounds (900 g to 1.4 kg) boneless pork roast 

FOR THE GREENS: 

1 pound (455 g) baby spinach 

To make the barbecue sauce: In a medium saucepan set over medium heat, 

combine the tomatoes, onion, garlic, pineapple, chicken stock, tomato paste, 

mustard, smoked paprika, cider vinegar, olive oil, sea salt, and cayenne

pepper. Blend with a fork. Bring to a simmer, stirring every few minutes. 

Reduce the heat to medium-low. Cover the pan and cook for 1 hour. 

In a blender or with an immersion blender, purée the sauce, taking care with 

the hot liquid. Refrigerate in a quart-size (946 ml) Mason jar overnight, if 

possible, to allow the flavors to meld. 

To make the pulled pork: In a small bowl, mix together the sea salt, black 

pepper, and cayenne pepper. Place the pork in the slow cooker and rub the sea 

salt and pepper mixture into the meat. Sprinkle any remaining rub over the 

top of the pork. Cover and cook for 8 to 10 hours on low or 4 to 6 hours high. 

Turn off the cooker and transfer the pork to a cutting board. Use two forks to 

shred the pork. Discard the drippings in the cooker and return the pork to it. 

Stir in the entire recipe of barbecue sauce. Heat for 1 hour on high, or until 

heated through. 

To serve, place a bed of spinach on a plate or in a bowl and top with the hot 

shredded pork. 

Refrigerate at least 3 cups (750 g) of meat for tomorrow’s lunch and freeze 

the rest in meal-size portions in freezer-safe containers or zip-top bags. 

Yield: 8 servings

◁ Nut Butter and Banana Smoothie 

This smoothie tastes like those bananas-slathered-with-peanut-butter 

snacks you had as a child, but in one easy-to-eat breakfast smoothie 

instead. 


1 cup (235 ml) milk kefir or (230 g) 24-Hour Homemade Yogurt 

2 to 3 bananas, frozen 

1/2 cup (130 g) peanut butter or other nut butter 

In a blender, blend together the coconut milk, milk kefir, and bananas. Add 

the peanut butter and pulse to combine. Cheers! 


Leftover Slow-Cooker Pulled Pork over 

Greens 

After last night’s pork has had a chance to sit in the fridge, it’s even more 

flavorful for lunch today! Enjoy reheated pork over greens. 

4 cups (120 g) baby spinach, divided 

3 cups (750 g) Slower-Cooker Pulled Pork, reheated 

Pineapple or apple slices, for serving 

In each of 4 bowls, add 1 cup (30 g) of spinach. Top each with 3/4 cup (187 g) 

of warmed pork. Serve with pineapple or sliced apples. 


◁ Roasted Pepper and Butternut Squash 

Soup with Coconut Flour Bread 

The combination of roasted peppers and sweet butternut squash creates 

an amazingly rich and flavorful soup. Enjoy this soup hot or cold. 

Leftovers are even better the next day. 

FOR THE COCONUT FLOUR BREAD: 

1/3 cup (75 g) butter or ghee, at room temperature or melted, divided 

6 eggs 


1/3 cup (82 g) applesauce 



FOR THE BUTTERNUT SQUASH SOUP: 

1 small butternut squash (1 to 2 pounds, or 455 to 900 g), peeled and cut into 

1-inch (2.5 cm) cubes 

4 red or orange bell peppers, halved, stemmed, and seeded 

1 quart (946 ml) Chicken Stock 

1 quart (946 ml) filtered water 




To make the coconut flour bread: Preheat the oven to 350°F (180°C, or gas 

mark 4). Grease 1 standard-size loaf pan or 2 mini loaf pans with 1/2 teaspoon 

of butter. 

In a large bowl, mix together the remaining butter, eggs, coconut flour, 

applesauce, honey, and sea salt until there are no lumps. Pour the batter into 

the prepared pan(s). If using 2 mini loaf pans, fill each three-fourths full. 

Place the pan(s) in the preheated oven and bake for 40 minutes for a standardsize 

loaf or 25 minutes for mini loaves. Cooking time may vary. The bread is

done when a knife inserted into the middle comes out clean. 

Cool before removing the bread from the pan(s). To remove, gently run a 

butter knife around the outside edges of the bread. Flip the pan over a plate 

and (hopefully) it will come out in one piece. Turn the bread right-side up and 

slice as desired. Store, covered, in the refrigerator. 

To make the butternut squash soup: Preheat the oven to 400°F (200°C, or 

gas mark 6). 

In an ovenproof stockpot, combine the squash and bell peppers. Place the pot 

in the preheated oven and roast for 30 minutes. The edges of the vegetables 

will start to brown. Using oven mitts, remove the stockpot and place it on the 

stovetop over medium heat. 

Add the chicken stock, water, garlic, and sea salt. Simmer for 30 more 

minutes or until the squash is soft. With an immersion blender, purée the soup 

right in the pot. Stir in the lemon juice right before serving. 

Serve the coconut flour bread with butter or Chia Jam alongside the soup. 

Refrigerate any leftover soup for lunch tomorrow. 

Yield: 8 servings

◁ French Toast with Strawberries 

Made with day-old coconut flour bread, this French toast is a delightful 

morning treat! Top with coconut oil or butter, coconut cream, yogurt, 

honey, orange wedges, or toasted pecans for an extra-special treat. 

2 to 4 tablespoons (28 to 55 g) expeller-pressed coconut oil 

4 eggs 

1/2 cup (115 g) 24-Hour Homemade Yogurt or (120 ml) coconut milk 


1/2 teaspoon ground cinnamon (optional) 

1/2 teaspoon vanilla extract 

6 to 8 slices of leftover Coconut Flour Bread 

4 oranges, quartered 

1/2 pound (225 g) strawberries 

Toppings of your choice (optional) 

Heat a skillet over medium-low heat. Add 1 tablespoon (14 g) of coconut oil 

to melt. 

In a shallow dish such as a pie dish, whisk together the eggs, yogurt, honey, 

cinnamon (if using), and vanilla. Dip each bread slice, one at a time, in the 

egg mixture, turning to coat. Lay the soaked slices, in batches, in the skillet 

and cook for about 5 minutes or until the bottom is browned. Flip and cook 

for about 3 minutes more or until the French toast is cooked through and 

browned on both sides. Repeat with the remaining slices, adding coconut oil 

to the pan as needed. 

Serve warm with strawberries and any other toppings of your choice. 

Yield: 4 servings

◁ Leftover Roasted Pepper and Butternut 

Squash Soup with Mango-Avocado Salad 

Leftover soup is made into a new meal this afternoon with the addition 

of a fresh, lightly tropical mango-avocado salad. 

1 quart (946 ml) leftover Roasted Pepper and Butternut Squash Soup 


1 tablespoon (15 ml) fresh lime juice 



2 tablespoons (28 ml) extra-virgin olive oil 

2 mangos, peeled and cubed 

2 avocados, peeled, pitted, and cubed (or 2 additional mangoes, cubed) 

1/2 small red onion, diced 

Coconut milk, for garnish 

In a saucepan set over medium heat, reheat the soup until hot, stirring 

occasionally. 

In a large bowl, whisk together the cider vinegar, lime juice, sea salt, and 

pepper. Slowly, carefully, whisk in the olive oil. 

Add the mangos, avocados, and onion and toss to coat. Garnish the warmed 

soup with coconut milk and immediately serve the soup and salad. 


◁ Lamb Roast with Sesame–Green Beans 

and Deviled Eggs 

Lamb roast is often overlooked in favor of pork or beef, but it will quickly 

become a family favorite (and you’ll enjoy leftovers all week long). 

Studded with slivered garlic, this is a fun meal to prepare and the 

presentation is impressive. Sesame–green beans and deviled eggs add 

nutrients, color, flavor, and texture—rounding out the meal and making a 

feast fit for a king. 

FOR THE DEVILED EGGS: 

6 hardboiled eggs, peeled and halved lengthwise 

3 to 4 tablespoons (42 to 60 g) homemade Mayonnaise, plus additional as 

needed 

1 teaspoon prepared mustard or 1/4 teaspoon mustard powder 


Paprika, for garnish 

FOR THE LAMB ROAST: 

1 boneless lamb roast (3 pounds, or 1.4 kg) 

8 garlic cloves, peeled and sliced into slivers 

1 tablespoon (15 g) coarse sea salt 

1 tablespoon (15 ml) extra-virgin olive oil 

FOR THE SESAME–GREEN BEANS: 

2 tablespoons (16 g) sesame seeds 

2 tablespoons (28 ml) sesame oil or expeller-pressed coconut oil 

1 pound (455 g) green beans, fresh or frozen 

To make the deviled eggs: Pop the egg yolks into a small bowl. Add the 

mayonnaise, mustard, and sea salt and mash together with a fork. If the 

mixture seems dry, add more mayonnaise. Transfer the mixture to a zip-top 

bag. 

Cut about 1/4 inch (6 mm) off one corner of the bag’s bottom. Make the cut 

small; you can always cut more later! Pipe the yolk mixture into the egg

whites, or use a spoon to drop the mixture in. Sprinkle with paprika and 

refrigerate until serving. 

To make the lamb roast: Preheat oven to 400°F (200°C, or gas mark 6). 

Remove the lamb from its packaging. If it is in a net, keep it on. If not, roll 

the lamb into a log and secure it with kitchen twine tied around the roast 

every 1 to 2 inches (2.5 to 5 cm). Place the lamb on a baking dish. With a 

sharp knife tip, make 1-inch-deep (2.5 cm) slits in the lamb every 3 to 4 

inches (7.5 to 10 cm) across the top in a loose grid. 

Insert 1 sliver of garlic into each slit, pushing the garlic in as far as you can. 

Sprinkle the roast with sea salt and drizzle with olive oil. Place the roast in the 

preheated oven and bake for 45 minutes to 1 hour or until an internal 

temperature reaches 140°F (60°C). Check the roast at 45 minutes and 

periodically thereafter. Remove from the oven and let rest for at least 30 

minutes. The internal temperature will continue to rise as it rests. Remove the 

netting or twine and slice to serve. 

To make the sesame–green beans: Heat a large skillet over medium-high 

heat until very hot. Add the sesame seeds. Toast for 3 to 5 minutes, stirring 

constantly with a wooden spoon, or until golden and fragrant (be careful not 

to burn them). Transfer to a bowl and set aside. 

Return the skillet to medium-high heat and add the sesame oil. Once hot, add 

the green beans. Cook for 10 minutes, stirring every minute or two to 

encourage even cooking. The green beans are done when hot and bright 

green. To serve, top the beans with the toasted sesame seeds. 

Yield: 8 to 10 servings, plus leftovers

WEEK THREE: 

Day 15 

Day 16 

Day 17 

Day 18 

Breakfast: Meat Lover’s Omelet with Bacon and Sausage 

Lunch: Pumpkin-Sesame Crackers with Spinach Dip and Sliced 

Lamb 

Dinner: Lamb Stir-Fry 

Breakfast: Yogurt Parfaits 

Lunch: Homemade “Lunchables,” 

Dinner: Slow-Cooker Pot Roast 

Breakfast: Fruit and Veggie Smoothie 

Lunch: Tuna-Stuffed Avocados 

Dinner: Taco-Night Salad 

Breakfast: Lemon Poppy Seed Pancakes 

Lunch: BLT Salad with Lemonade Gummies

Dinner: Pesto-Topped Cod with Butternut Squash Purée 

Day 19 

Day 20 

Day 21 

Breakfast: Orange Smoothie 

Lunch: Fish Patties with Cauliflower Rice 

Dinner: Curried Chicken over Cauliflower Rice 

Breakfast: Pumpkin Quiche with Almond Flour Crust 

Lunch: Pumpkin Quiche with Summer Sausage 

Dinner: Meat-Lover’s Meat-za 

Dessert: Apple Crisp 

Breakfast: Banana-Nut Butter Muffins 

Lunch: Cauliflower-Leek Soup with Leftover Muffins 

Dinner: Tri-Tip Roast with Baked Squash Wedges and Cabbage 

Salad 

A shopping list for Week Three can be found here.

Meat Lover’s Omelet with Bacon and 

Sausage 

Made with bacon and crumbled sausage, this omelet is protein-packed 

savory perfection on a plate. 


6 to 8 eggs 

1 to 2 tablespoons (15 to 28 ml) filtered water 

6 bacon slices, cooked and crumbled 

1/2 cup (115 g) cooked, crumbled Breakfast Sausage 

1/2 cup (60 g) grated cheese of choice (optional) 



In medium-size frying pan set over medium heat, melt the butter. With a 

heatproof spatula, evenly distribute it in the pan. 

Meanwhile, crack the eggs into a small bowl. Add the water and whisk until 

the yolks are evenly distributed. Pour one-fourth of the egg mixture into the 

pan. Use the spatula as the egg cooks to lift or push the edges just slightly and 

then tilt the pan so the uncooked egg on top slides to the edge of the pan and 

begins to cook. Continue doing this until the egg is almost cooked through. 

Place one-fourth each of the bacon, breakfast sausage, and cheese (if using) 

down the center of the omelet. Gently fold the egg mixture over to cover. 

Cover the pan and cook a few minutes more or until done. Season with sea 

salt and black pepper. 

Repeat with the remaining eggs and ingredients. 


Pumpkin–Sesame Crackers with Spinach 

Dip and Sliced Lamb 

Leftover lamb roast pairs deliciously with spinach dip and homemade 

crackers. Pumpkin seeds lend their green tint and rich, nutty flavor. 

FOR THE PUMPKIN-SESAME CRACKERS: 

1 cup (160 g) pumpkin seeds 

1 cup (144 g) sesame seeds 


1/4 cup (60 ml) water 

FOR THE SPINACH DIP: 


2 cups (60 g) fresh spinach 



1 cup (300 g) artichoke hearts, drained 


FOR SERVING: 

1 cup (225 g) sliced or cubed leftover Lamb Roast 


To make the pumpkin–sesame crackers: In a food processor fitted with the 

regular metal blade, combine the pumpkin seeds, sesame seeds, and sea salt. 

Process for 2 to 3 minutes, or until the seeds turn into a dense flour. Slowly 

add the water, 2 tablespoons (28 ml) at a time, until the flour clumps together 

in a ball. The mixture isn’t a pretty color at this point, but it improves 

beautifully with baking. 

Between 2 sheets of parchment paper, roll out the dough in as close to a 

rectangle shape as possible until it is 1/8 inch (3 mm) thick. Use the parchment 

to transfer the dough onto a baking sheet. Peel off the top layer of parchment. 

With a pizza cutter or sharp knife, cut the dough into rectangles. You’ll use 

the cut lines to break the crackers once cooked.

Place the sheet in the preheated oven and bake for 10 to 20 minutes, 

depending on the thickness. Cool on the baking sheet and then break along 

the scored lines. 

To make the spinach dip: In a food processor, purée the mayonnaise and 

spinach together. Add the garlic and sea salt. Process again until puréed. Add 

the artichoke hearts and lemon juice and pulse to chop the artichoke hearts. 

Cover and refrigerate or freeze for later use. 

Serve the crackers with the spinach dip and leftover lamb roast. 

Yield: 8 servings

◁ Lamb Stir-Fry 

With bright green peas, vibrant carrots, and mild scallions, this stir-fry 

gives leftover lamb a veggie lift. 


1 to 2 cups (225 to 450 g) thin strips leftover Lamb Roast 

1 bunch of scallions, light green and white parts only, sliced into rounds 

1 carrot, cut into matchsticks 

1 pound (455 g) sugar snap peas, trimmed 

In a large skillet set over medium heat, heat the coconut oil. Sauté the lamb, 

scallions, carrot, and snap peas for about 15 minutes or until the peas are 

bright green and the lamb is hot. Serve immediately. 

Yield: 4 servings

Yogurt Parfaits 

This fast breakfast satisfies the craving for breakfast cereal—in both 

convenience and texture. 

2 cups (460 g) 24-Hour Homemade Yogurt 

1/2 cup (40 g) unsweetened dried shredded coconut 

1/2 cup (75 g) raisins 

In each of 4 custard cups or small Mason jars, put 1/2 cup (115 g) of yogurt in 

the bottom. Top each with about 2 tablespoons (10 g) of coconut and 2 

tablespoons (18 g) of raisins and enjoy! 

Yield: 4 servings

Homemade “Lunchables” 

Some homemade crackers, sliced cheese, meat, fruit, and veggie sticks 

are a simple and filling lunch perfect to pack for the office, a picnic, or a 

road trip. 

6 to 12 Sesame–Sunflower Seed Grain-Free Crackers 

4 slices of cheese of choice, such as Cheddar, Swiss, Gouda, or brie 

4 slices of additive-free meat of choice 

1 cup (150 g) grapes 

4 to 8 carrot sticks, Dilly Carrot Sticks, celery sticks, or cucumber sticks 

On plates or in sealable storage containers, assemble an assortment of finger 

food for a quick and easy lunch—for here or to go. 

Yield: 1 serving

Slow-Cooker Pot Roast 

I love pot roast, but sometimes I don’t want heaps of leftovers. This small 

roast fills the bill perfectly, providing tasty comfort food with slowcooker 

convenience. 

1 1/2 pounds (680 g) beef roast 



1/2 pound (225 g) carrots, cut into bite-size pieces 

6 to 7 pearl onions, peeled or 1 yellow or white onion, peeled and quartered 

1 cup (245 g) tomato sauce 

Sprinkle the entire roast with sea salt and black pepper. 

In a large pot set over medium-high heat, brown the roast for 5 minutes on 

each side, a total of 15 to 20 minutes, or until the roast is browned nicely all 

over. Transfer to a small (1 1/2-quart, or 1.4 L) slow cooker. Top with the 

carrots, onions, and tomato sauce. Cover and cook for 8 to 10 hours on low or 

4 to 6 hours on high. 

Serve, spooning the juices over the meat and vegetables. 

Yield: 4 servings

◁ Fruit and Veggie Smoothie 

Vegetable servings are easy to fit in your day, even for breakfast, when 

you enjoy this fruit and veggie smoothie in the morning. 

1 cup (235 ml) full-fat coconut milk, plus additional as needed 


1 cup (235 ml) pineapple juice or (165 g) diced fresh pineapple 

1/2 cup (15 to 34 g) greens of choice (spinach or kale) 

In a blender, combine all the ingredients and blend until smooth. If the 

smoothie is too thick, add a little more coconut milk and blend to combine. 

Yield: 4 servings

◁ Tuna-Stuffed Avocados 

This Tex-Mex treat has such a fun presentation and is delicious to eat, 

while providing healthy fats from both the fish and avocado to keep you 

full until dinner. 

2 cans (5 ounces, or 140 g each) tuna, drained 

2 tablespoons (18 g) diced bell peppers, any color 

1/8 teaspoon chili powder 


1/2 teaspoon fresh lime juice 

3 ripe avocados, halved and pitted 



Fresh cilantro, minced (optional) 

In a medium bowl, mix together the tuna, bell peppers, chili powder, cumin, 

and lime juice with a fork. 

Sprinkle the avocado halves with sea salt and black pepper. Spoon one-sixth 

of the tuna salad into each half. Garnish with cilantro (if using) and serve 

immediately. 

Yield: 4 servings

◁ Taco-Night Salad 

This taco salad is fresh and hearty and full of the flavors we recognize 

and love. If Tuesday night is taco night at your house, carry on the 

tradition with this fun salad (assuming you started the diet on a Sunday, 

that is!). 

1 head of lettuce, shredded 

1 tomato, diced 

1 can (6 ounces, or 170 g) sliced olives (optional) 

2 cups (500 g) navy beans, cooked in Chicken Stock until very soft 

1 to 2 cups (225 to 450 g) shredded chicken 

Pinch of cayenne pepper 


Cultured Salsa or purchased fresh salsa, for layering 

1 cup (230 g) 24-Hour Homemade Yogurt (optional) 

1 cup (115 g) shredded Cheddar cheese (optional) 

In a clear glass bowl, layer all the ingredients in the order listed in the 

ingredients list, including the yogurt and Cheddar cheese (if using). Just 

before serving, toss the salad to combine. 

Yield: 4 servings

◁ Lemon Poppy Seed Pancakes 

Light and classic, these pancakes are made with almond flour to be 

grain-free and are sure to please everyone at the breakfast table. 

1 1/2 cups (168 g) almond flour 

2 tablespoons (14 g) coconut flour 

6 eggs 

2 tablespoons (28 g) plus 2 teaspoons melted butter, ghee, or expeller-pressed 

coconut oil, divided 


Zest of 1 lemon 

2 teaspoons poppy seeds 


2 tablespoons (40 g) honey, plus additional for serving 

2 tablespoons (28 ml) full-fat coconut milk, plus additional as needed 

Fresh berries, for serving 

In a food processor, blender, stand mixer, or large bowl, blend or whisk the 

almond flour and coconut flour into the eggs. Add 2 tablespoons (28 g) of 

melted butter, the lemon juice, lemon zest, poppy seeds, sea salt, honey, and 

coconut milk. Process until well blended. Allow the mixture to sit as the pan 

heats. 

Heat a skillet or griddle over medium heat. Melt 1/2 teaspoon of butter to 

grease the pan per batch. Spoon heaping tablespoons (15 g) of batter onto the 

hot griddle. Cook for 3 to 4 minutes or until golden brown. Flip and cook on 

the other side for 2 to 3 minutes or until golden brown. Repeat with the 

remaining butter and batter. 

Serve with fresh berries and a drizzle of honey, if desired. 


BLT Salad and Lemonade Gummies 

Bacon, lettuce, and tomato topped with homemade dressing combine to 

make a perfect salad. The lemonade gummies add some fruity fun to this 

lunch (eat them on the side or as dessert). 

FOR THE LEMONADE GUMMIES: 

1 cup (232 g) strawberry purée 

1/3 cup (80 ml) fresh lemon juice 


7 tablespoons (84 g) gelatin 

FOR THE BLT SALAD: 

1 head of lettuce, shredded 

2 Roma tomatoes, chopped 

1/2 pound (225 g) bacon, cooked and crumbled 

1/4 cup (50 g) Basic Salad Dressing 

To make the lemonade gummies: In a medium-size saucepan off the heat, 

combine the strawberry purée, lemon juice, honey, and gelatin. Allow the 

gelatin to absorb the liquid for 5 minutes or until hydrated. Turn the heat to 

medium and heat for about 5 minutes or until warmed through but not hot. 

Remove from the heat. Use an immersion blender to combine the mixture, if 

needed. 

Pour the mixture into silicone candy molds or an 8 × 8-inch (20 × 20 cm) 

glass baking dish. Cover tightly and freeze for 15 to 20 minutes on a level 

surface in the freezer. 

Remove the gummies from the freezer and remove them from the dish or 

mold. If using a baking dish, use a spatula to loosen the edges and part of the 

bottom gently from the sides of the dish. Gently turn it upside down onto a 

cutting board and let the gelatin fall out. Use a large knife to cut it into 

squares or strips. Refrigerate any leftovers. 

To make the BLT salad: To a large serving bowl, add the lettuce. Top with 

the tomatoes, bacon, and dressing. Serve immediately. If packing a lunch,

keep the dressing separate from the salad until ready to eat. Serve the 

Lemonade Gummies on the side or enjoy after the salad. 

Yield: 4 salad servings; 24 gummies

◁ Pesto-Topped Cod with Butternut Squash 

Purée 

Cod is simple to cook, but topping it with pesto dresses it up and 

enhances the flavor. Butternut squash adds a dash of colorful and a lot of 

tasty. 

FOR THE SQUASH PURÉE: 

2 to 3 pounds (900 g to 1.4 kg) butternut squash or kabocha squash 

2 tablespoons (28 g) expeller-pressed coconut oil or unsalted butter, melted 

1/4 cup (60 ml) Chicken Stock or 1 Homemade Bouillon Cube (page XX), warmed 


1/4 cup (85 g) honey (optional) 

FOR THE COD: 

6 cod fillets (about 8 ounces, or 225 g each) 

1/2 cup (130 g) Pesto 

To make the squash purée: Preheat the oven to 400°F (200°C, or gas mark 

6). 

On a rimmed baking sheet, bake the whole squash for 1 to 1 1/4 hours or until 

you can pierce the skin with a fork. Remove from the oven but maintain the 

oven temperature for the cod. 

Cool the squash enough so you can handle it and use a large knife to cut it in 

half lengthwise. With a large spoon, gently scoop out the seeds (save them to 

roast later, if desired). Scoop the flesh into a large bowl. 

Add the coconut oil, chicken stock, sea salt, and honey (if using). With a 

handheld mixer or immersion blender, purée the squash. Cover to keep warm 

or place into a greased oven-safe casserole dish and bake alongside the cod. 

To make the cod: In a glass or ceramic baking dish, lay out the cod. Top with 

the Pesto. Place the dish in the preheated oven and bake for 20 to 25 minutes 

or until the middle of the fish is firm and the edges are becoming crunchy. 

Yield: 6 servings

Orange Smoothie 

Frothy, sweet, and cold, this smoothie is super healthy, packed with 

nutrients, and tastes just like the mall treat without the refined sugar or 

artificial flavors! 

2 cups (475 ml) fresh orange juice 

3 farm-fresh eggs 


2 frozen bananas 

2 tablespoons (28 g) expeller-pressed coconut oil (optional) 

In a blender, combine all ingredients until well blended. 


Fish Patties with Cauliflower Rice 

Leftover cod from last night takes a different turn mixed gently with egg 

and then pan-fried in coconut oil. Serve over cauliflower rice and top 

with more pesto to add color and flavor. We shred extra cauliflower here 

so we can have it with dinner as well. Shredding extra cauliflower is 

always a good idea. This versatile side dish goes with just about 

everything. 

FOR THE FISH PATTIES: 


1 egg 

2 leftover Pesto-Topped Cod fillets, flaked 

Pesto, for topping (optional) 

FOR THE CAULIFLOWER RICE: 

2 pounds (900 g) frozen cauliflower, partially thawed 



To make the fish patties: In a large skillet set over medium heat, heat the 

coconut oil. 

In a small bowl, with a fork, gently mix the egg into the cod. Form 1/4-cup 

(115 g) amounts of the mixture into burgers. Add to the skillet and fry for 4 to 

5 minutes or until set on one side. With a thin spatula, gently flip and cook the 

other side for about 4 minutes or until done. Top with Pesto (if using) and 

serve with cauliflower rice. 

To make the cauliflower rice: With the grater attachment of your food 

processor, shred the cauliflower or dice with a large chef’s knife. Toss with 

the sea salt. 

In a large skillet set over medium heat, heat the coconut oil. Add half the 

cauliflower and sauté for 20 minutes, tossing with a spatula, or until cooked 

through and turning golden in places. Serve warm. 

Reserve the uncooked cauliflower in the refrigerator for dinner. 


◁ Curried Chicken over Cauliflower Rice 

Leftover baked or grilled chicken works perfectly for this dish and makes 

it even faster to whip up. If you don’t have any on hand, simply season 

some chicken with sea salt and black pepper and pan-fry until no longer 

pink on the inside. 

2 tablespoons (28 g) butter, ghee or expeller-pressed coconut oil, divided 

1 apple 

1/4 onion, minced 

1 cup (235 ml) Chicken Stock 

1/2 cup (65 g) chopped dried apricots or 3 large fresh apricots 

1/4 cup (35 g) raisins or (45 g) chopped dates 

1 tablespoon (6 g) curry powder 


1 1/2 to 2 cups (210 to 380 g) chopped cooked chicken thighs or breasts 

Reserved Cauliflower Rice from lunch, heated 

Crispy Nuts, chopped, for garnish 

In a large frying pan set over medium-high heat, melt 1 tablespoon (14 g) of 

coconut oil. Add the apple and onion. Sauté for about 1 minute. Add the 

chicken stock, apricots, raisins, curry powder, and sea salt. Stir until 

combined. Simmer for 1 to 2 minutes. 

Add the remaining 1 tablespoon (14 g) of butter and the chicken. Simmer 

uncovered for a few minutes more or until the sauce reduces and thickens 

slightly. 

Evenly divide the cauliflower rice among 4 plates and top with the chicken 

mixture. Garnish with a sprinkle of Crispy Nuts (if using) and a generous 

drizzle of pan sauce. 

Yield: 4 servings

Pumpkin Quiche with Almond Flour Crust 

This quiche is made with hard winter squash. See the variation below for 

substitutions if you can’t get winter squash in your area. It is a warm and 

filling meal, and leftovers make the perfect lunch as well! 

FOR THE CRUST: 

2 cups (224 g) almond flour 

2 tablespoons (28 g) butter, tallow, ghee, or expeller-pressed coconut oil 

1 egg 




FOR THE FILLING: 

6 eggs 

1 cup (245 g) pumpkin purée 

1/2 cup (120 ml) full-fat coconut milk, (115 g) yogurt, or (120 ml) cultured 

cream 




Preheat the oven to 350°F (180°C, or gas mark 4) 

To make the crust: Using a fork or mixer, mix together the almond flour, 

butter, egg, cinnamon, ginger, and sea salt. Using clean hands, form the dough 

into a flat disk and then roll it between two pieces of parchment paper into a 

circle 1/4 inch (6 mm) thick. Transfer the crust to a shallow casserole dish or 

pie plate. If using a pie plate, crimp the edges of the crust for a decorative 

presentation. 

To make the filling: In a large bowl, combine the eggs, pumpkin, coconut 

milk, sea salt, ginger, and cinnamon. Mix well with a fork. Pour the filling 

into the unbaked pie crust and place it into the preheated oven. Bake for 30 to

45 minutes, or until the center is set. Cool for 15 minutes before serving to 

prevent the quiche from crumbling when sliced. 

Yield: 8 servings

Onion and Leek Variation 

In place of the pumpkin or when pumpkin is not in season, use this 

caramelized onion and leek filling. 

1 tablespoon (14 g) expeller-pressed coconut oil or butter 

1 large or 2 small white or yellow onions, sliced into thin rounds 

2 leeks, white and light green parts only, thoroughly washed and sliced into 

thin rounds 

In a medium skillet set over medium heat, heat the coconut oil. Add the 

onions and sauté for 10 minutes. Add the leeks and continue sautéing for 10 

minutes more or until the onions are translucent and the leeks are soft. 

Combine mixture with 6 eggs (as in original recipe), pour into an unbaked 

crust and proceed as directed above. 

Yield: 8 servings

Pumpkin Quiche with Summer Sausage 

Leftover quiche from breakfast serves as a quick and tasty lunch. Add 

some sliced summer sausage rounds to complement the sweetness of 

the pumpkin. 

4 slices of leftover Pumpkin Quiche 

Sliced summer sausage 

Reheat the quiche in the microwave or serve it at room temperature 

accompanied by the summer sausage. 

Yield: 4 servings

Meat-Lover’s Meat-za 

Who says just because you’re eating grain-free, or even dairy free, you 

have to give up pizza? The sweet-rich tomato sauce topped with all the 

traditional pizza toppings is the best part anyway! Indulge as often as 

you like and carry on the homemade pizza night tradition with this 

“meat-za” for dinner. 


1 to 3 garlic cloves, crushed 

1 teaspoon Italian seasoning 



1/2 cup (122 g) tomato sauce 

3 to 4 mushrooms, sliced 

1/2 onion, diced 

1 bell pepper, sliced (any color) 

1 tomato, sliced (optional) 

1 cup (30 g) shredded spinach (optional) 

1/3 cup (33 g) sliced olives (optional) 

2 cups (230 g) shredded Monterey Jack cheese (optional) 


In a large bowl, mix together the ground beef, garlic, Italian seasoning, sea 

salt, and black pepper. 

On a rimmed baking sheet or in a large glass baking dish, pat the meat into a 

“pizza crust.” Top with the tomato sauce, mushrooms, onion, and bell pepper. 

Add any of the optional toppings, as desired. 

Place the “meat-za” in the preheated oven and bake for 30 minutes, or until 

the meat is cooked through and the cheese (if using) is melted. Cool for 5 

minutes and then slice into squares for easy eating. 

Yield: 8 servings

◁ Apple Crisp 

Apple crisp is warm and filling and has all the flavor and texture of pie 

without the work of rolling out a finicky crust. What could be better? 

FOR THE APPLES: 

1 1/2 to 2 pounds (680 to 900 g) apples, sliced 


2 tablespoons (28 g) expeller-pressed coconut oil or butter (optional) 

FOR THE TOPPING: 

2 cups (290 g) Crispy Nuts 

2 tablespoons (28 g) butter, ghee, or expeller-pressed coconut oil 


1 egg (optional) 


In a pie pan, combine the apples, honey, and coconut oil (if using). 

In a food processor, pulse the nuts until they reach the consistency of coarse 

flour. Add the butter, honey, and egg (if using). Process until thoroughly 

mixed. Spread this mixture evenly over the apples. Place the pan in the 

preheated oven and bake uncovered for 30 to 45 minutes or until the apples 

are soft and bubbly and the topping is well cooked. Serve warm or cooled. 

Yield: 4 servings

◁ Banana–Nut Butter Muffins 

These muffins, made with nut butter as the base, result in a surprisingly 

smooth muffin. Sweetened mostly with banana, these muffins are 

delectable and easy to put together. We’ll have them again with lunch. 

3 bananas, mashed 

3 eggs 

1/2 cup (130 g) smooth almond butter or peanut butter 






Pinch of sea salt 


1/2 cup (60 g) chopped walnuts 

Preheat the oven to 350°F (180°C, or gas mark 4). Line a 12-muffin pan with 

paper liners and set aside. 

In a large bowl, stir together the bananas, eggs, almond butter, honey, and 

vanilla. 

Add coconut flour, baking soda, cinnamon, sea salt, and cider vinegar. Mix 

well to combine. Fold in the walnuts. 

Evenly divide the batter among the prepared muffin cups. Place the pan in the 

preheated oven and bake for 25 minutes. Cool the muffins before removing 

from the pan. 

Yield: 12 muffins

◁ Cauliflower-Leek Soup with Leftover 

Muffins 

When you have homemade chicken stock on hand, this tasty cauliflower 

and leek soup is a breeze to whip up. Served with leftover muffins from 

breakfast this morning, this is a filling lunch. 

1/2 pound (225 g) bacon 

4 leeks, thoroughly washed, white and green parts only, sliced thin 

1 quart (946 ml) Chicken Stock 

1 quart (946 ml) filtered water 

1 pound (455 g) cauliflower florets 


1 bunch of fresh dill, finely chopped 

1/2 teaspoon white pepper or freshly ground black pepper 

Cheese, for serving (optional) 

4 leftover Banana–Nut Butter Muffins 

In a large stockpot set over medium heat, fry the bacon until crisp. Use a 

slotted spoon to remove the bacon and set aside. Reserve the drippings in the 

pot. 

Add the leeks and fry for about 5 minutes or until they soften. 

Add the chicken stock, water, cauliflower, and sea salt. Reduce the heat to 

low and simmer the soup for 2 hours or until the cauliflower is very tender. 

Add the dill and white pepper and blend with an immersion blender. 

To serve, top with crumbled bacon and cheese (if using), accompanied by the 

Banana–Nut Butter Muffins. 

Yield: 4 servings

◁ Tri-Tip Roast with Baked Squash Wedges 

and Cabbage Salad 

Rich tri-tip is a less-expensive cut of beef that is easy to cook and full of 

flavor. When cut against the grain, it is amazingly tender. It pairs well 

with easy baked squash wedges and crunchy cabbage salad. 

FOR THE TRI-TIP ROAST: 

2 to 3 pounds (900 g to 1.4 kg) tri-tip roast 




1 tablespoon (2 g) dried or 2 tablespoons (about 4 g) fresh assorted herbs (such 

as rosemary, sage, and garlic) 

1 tablespoon (14 g) expeller-pressed coconut oil (if cooking in the oven) 

FOR THE SQUASH WEDGES: 

2 small, hard winter squash, such as acorn, kabocha, or baking pumpkins 

2 tablespoons (28 g) expeller-pressed coconut oil, melted 


FOR THE CABBAGE SALAD: 

3 cups (210 g) shredded cabbage 

3 green apples, grated or diced 

1/2 cup (115 g) 24-Hour Homemade Yogurt 


1 tablespoon (6 g) minced fresh ginger or 1/2 teaspoon ground ginger 


To make the tri-tip roast: Sprinkle the meat with sea salt, black pepper, and 

the herbs. For the best texture, let it sit at room temperature while heating the 

grill. 

Preheat the grill to medium-high or the oven to 350°F (180°C, or gas mark 4).

Place the roast on the grill and cook for about 20 minutes. Turn the roast over 

and cook for 15 minutes on the other side. 

If cooking in the oven, in a large ovenproof skillet set over high heat, melt the 

coconut oil. Add the roast and sear for 3 to 4 minutes. Turn so the seared side 

is up. Place the skillet in the preheated oven and cook for 15 to 25 minutes or 

until the internal temperature reaches 130°F (54°C). 

Allow the roast to sit for at least 20 minutes before carving, as the meat will 

continue to cook as it rests. In the meantime, make the squash wedges. 

To make the squash wedges: Preheat the oven to 400°F (200°C, or gas mark 

6). Using a large chef’s knife, slice off the stem end of the squash. Place it on 

the flat surface and halve it lengthwise. Scoop out and discard the pulp and 

seeds. Slice the squash into 8 wedges (leaving the skin on). 

Pour the coconut oil into a baking dish with sides. Add the squash, turning to 

coat with the oil. Sprinkle with sea salt. Place the squash in the preheated 

oven and bake for 30 minutes or until soft when pierced with a fork. 

To make the cabbage salad: In a large salad bowl, combine the cabbage and 

apples. 

In a small bowl, whisk together the yogurt, cider vinegar, ginger, and sea salt. 

Pour the dressing over the cabbage and apples and toss to coat. 

To serve, thinly slice the meat across the grain. Serve accompanied by the 

cabbage salad and roasted squash wedges. Keep any leftovers refrigerated. 

Yield: 6 to 8 servings, plus leftovers

WEEK FOUR: 

Day 22 

Day 23 

Day 24 

Breakfast: Almond Flour Biscuits with Poached Eggs and 

Hollandaise Sauce 

Lunch: Chicken Sandwiches on Biscuits 

Dinner: Chicken Thighs in Mushroom Sauce with Spinach and 

Mandarin Orange Salad 

Breakfast: Coconut Flour Pancakes with Chia Jam 

Lunch: Tuna Salad Wraps 

Dinner: White Chicken Chili, Hootenanny Pancakes, and Green 

Salad 

Breakfast: Skillet Squash with Eggs 

Lunch: Leftover White Chicken Chili with Hootenanny Pancake 

and Fresh Fruit

Dinner: Roasted Chicken with Root Vegetables 

Dessert: Stuffed Apples 

Day 25 

Day 26 

Day 27 

Day 28 

Breakfast: Peaches and Cream Smoothie 

Lunch: Southwestern Beef Strips 

Dinner: Warm Napa Chicken Salad 

Breakfast: Herbed Scrambled Eggs with Hot Butter Coffee 

Lunch: Leftover Napa Chicken Salad 

Dinner: Meat-Stuffed Peppers 

Breakfast: Cherry Scones 

Lunch: Leftover Meat-Stuffed Peppers 

Dinner: Baked “Fried” Chicken with Cabbage Salad 

Breakfast: Zucchini-Egg Bake 

Lunch: Chicken and Sprout Sandwiches on Waffles 

Dinner: Meal Salad with Coconut-Lime Dressing 

A shopping list for Week Four can be found here.

Almond Flour Biscuits with Poached Eggs 

and Hollandaise Sauce 

The deliciously soft and filling poached eggs topped with decadent 

homemade hollandaise should be familiar from breakfast on Day 8. Here, 

they’re paired with biscuits made with almond flour. This meal is 

definitely worth the little extra care need to cook in the morning. This is 

an extraordinary breakfast. 

FOR THE ALMOND FLOUR BISCUITS: 




2 large eggs 

3 tablespoons (42 g) unsalted butter or expeller-pressed coconut oil, melted 

2 tablespoons (28 ml) full-fat coconut milk 



FOR THE POACHED EGGS: 

1 recipe Poached Eggs 

FOR THE HOLLANDAISE SAUCE: 

1 recipe Easy Hollandaise Sauce 

Preheat the oven to 350°F (180°C, or gas mark 4). Line a baking sheet with 

parchment paper and set aside. 

To make the almond flour biscuits: In a large bowl, combine the almond 

flour, baking soda, and sea salt. Add in, all at once, the eggs, butter, coconut 

milk, honey, and cider vinegar. Stir to combine; a few lumps are okay. 

Drop the batter by large spoonfuls onto the prepared sheet to make 8 biscuits. 

With wet fingers, slightly flatten the biscuits if the dough is stiff. Place them 

into the preheated oven and bake for 15 to 20 minutes or until golden brown 

and cooked through. Reserve half of the biscuits for lunch. 

To make the poached eggs: Follow the directions for Poached Eggs.

To make the hollandaise sauce: Follow the directions for Easy Hollandaise 

Sauce. 

To serve, place 1 poached egg atop a split biscuit, with hollandaise on top. 

Yield: 4 servings

Chicken Sandwiches on Biscuits 

Almond Flour Biscuits (above) from breakfast double as sandwich bread 

for chicken sandwiches for lunch. Serve this simple yet filling sandwich 

with sliced fruit for a complete meal. 

1 Almond Flour Biscuit, halved 

1 tablespoon (14 g) Mayonnaise 





Sliced fruit, for serving 

Spread one half of the biscuit with mayonnaise and the other half with 

mustard. Top the mayonnaise-coated half with the chicken, pickle, and 

lettuce. Place the mustard-coated half on top. Serve with sliced fruit. 

Yield: 1 serving

Chicken Thighs in Mushroom Sauce with 

Spinach and Mandarin Orange Salad 

Almond flour breading gives these chicken thighs a nice crunch while 

the mushroom sauce adds a creamy texture, all from the same pan. Fresh 

spinach and mandarin orange salad round out the meal, adding a splash 

of freshness and color. 

FOR THE CHICKEN THIGHS: 

1/2 cup (48 g) almond flour 

1/2 teaspoon onion powder 


1/4 teaspoon paprika 


1 1/2 pounds (680 g) boneless chicken thighs 

1 tablespoon (14 g) expeller-pressed coconut oil or tallow 

1 tablespoon (14 g) butter or ghee 


1 cup (70 g) stemmed, sliced mushrooms 

1/4 cup (60 ml) sherry (optional) 

3/4 cup (175 ml) Chicken Stock, plus an additional 1/4 cup (60 ml) if omitting 

the sherry 

2 teaspoons chopped fresh chives 

FOR THE SPINACH AND MANDARIN ORANGE SALAD: 

1 pound (455 g) baby spinach, washed 

1 can (15 ounces, or 425 g) mandarin oranges, in their own juice, or 4 oranges 

peeled, segmented, and membranes removed 

1/4 cup (50 g) Basic Salad Dressing 

1/2 cup (50 g) grated Parmesan cheese (optional) 

Preheat the oven to 375°F (190°C, or gas mark 5).

To make the chicken thighs: In a large shallow dish, combine the almond 

flour, onion powder, garlic powder, paprika, and black pepper. Dredge the 

chicken pieces in the seasoned flour, shaking any excess back into the dish. 

Heat a large skillet over medium-high heat and add the coconut oil. Add the 

coated chicken pieces and sear, 4 to 5 minutes per side, or until browned. 

Transfer the chicken to a baking dish and put it into the preheated oven. Bake 

for 15 to 20 minutes or until the chicken is cooked through and no longer 

pink. 

In the same skillet used for searing the chicken, turn the heat to medium and 

add the butter. Stir in the garlic and sauté for 1 to 2 minutes, scraping up any 

browned bits from the chicken. 

Stir in the mushrooms and sauté for 1 to 2 minutes. 

Add the sherry (if using) and chicken stock. Simmer for about 10 minutes or 

until the liquid reduces slightly and the mushrooms are cooked. Stir in the 

chives. 

Serve by spooning the sauce and mushrooms over the chicken. 

To make the spinach and mandarin orange salad: In a large salad bowl, 

toss together the spinach, oranges, and dressing. Top with the cheese (if 

using) and serve alongside the chicken. 


Coconut Flour Pancakes with Chia Jam 

Coconut-berry pancakes are cute and easy to flip in their silver-dollar 

size. The fresh berries pop in your mouth, awakening you in the most 

delicious way. 

4 eggs 

1/4 cup (57 g) 24-Hour Homemade Yogurt, coconut milk, or applesauce 



1/2 cup (75 g) berries 

Butter, ghee, or expeller-pressed coconut oil, for frying 

Chia Jam, for serving 

In a medium bowl, mix together the eggs, yogurt, coconut flour, and honey. 

Gently fold in the berries. Let the batter sit for 5 minutes. 

On a griddle set over medium heat, melt 1 teaspoon of butter. When the 

griddle is hot, pour in 1 tablespoon (15 ml) of batter for each pancake. Cook 

for 1 to 2 minutes on each side or until golden brown. 

Serve with a small spoonful of Chia Jam on the side. 

Yield: 24 pancakes

Tuna Salad Wraps 

When you just don’t have the time to cook, tuna salad is quick to whip up 

and easily served in lettuce leaves. It’s great for a fast lunch on the go 

with very little cleanup. 

2 cans (5 ounces, or 140 g each) tuna, drained 


2 tablespoons (18 g) sliced black olives (optional) 

1 tablespoon (11 g) prepared yellow mustard 



Fresh fruit, for serving 

In a small bowl, use a fork to combine the tuna, mayonnaise, olives (if using), 

mustard, and black pepper. Lay the lettuce leaves on a work surface and 

spoon equal amounts of tuna salad down the center of each leaf. Fold into a 

wrap, using a second lettuce leaf if necessary to secure. 

Serve with fresh fruit. 

Yield: 6 wraps

◁ White Chicken Chili, Hootenanny 

Pancakes, and Green Salad 

White chicken chili is a hearty favorite. This recipe makes an abundance 

(and requires you start at least 1 to 2 days in advance for the beans), but 

the leftovers make it more than worthwhile. Hootenanny Pancakes and a 

fresh green salad round out the meal. 

FOR THE CHILI: 

1 pound (455 g) navy beans, soaked in filtered water for 24 hours 

4 cups (940 ml) Chicken Stock 

4 cups (940 ml) filtered water 

Pinch of baking soda, as needed 

2 tablespoons (28 g) butter or ghee 



2 Anaheim chiles, seeded and diced 

1 jalapeño pepper, sliced 

1 tablespoon (7 g) ground cumin 

1 teaspoon paprika 

1/2 teaspoon cayenne pepper 

Sea salt, to taste (start with 1 tablespoon, or 15 g) 

1 cup (230 g) 24-Hour Homemade Yogurt 

2 egg yolks 

3 cups (420 g) diced cooked chicken 

8 ounces (225 g) grated Monterey Jack cheese 

FOR THE GREEN SALAD: 

1/4 cup (60 ml) extra-virgin olive oil 

Juice of 1 lime 

1 teaspoon cracked coriander seeds (optional)



2 ripe avocados, peeled, pitted, and chopped 

2 romaine lettuce heads, sliced 

FOR SERVING: 

24-Hour Homemade Yogurt (optional) 

Guacamole (optional) 

Hootenanny Pancakes 

To make the chili: Drain the soaked beans and add to a slow cooker. Add the 

chicken stock and water. Cover and cook overnight on low. Alternately, in a 

large pot set over medium-low heat, simmer the soaked beans, covered, in the 

stock and water until tender. This may take up to 1 hour. If the beans have not 

softened, add a pinch of baking soda. 

Once the beans are done, in a skillet over medium heat, heat the butter. Add 

the onion and garlic. Cook for about 15 minutes or until soft. Transfer to the 

slow cooker. 

Add the Anaheim chiles, jalapeño pepper, cumin, paprika, cayenne pepper, 

and sea salt. Cover and cook for 8 to 10 hours on low or 4 hours on high. 

Twenty minutes before serving, in a small bowl, mix together the yogurt and 

egg yolks. Stir into the chili. 

Stir in the cooked chicken and cheese, stirring until the cheese melts. 

To make the green salad: In a small bowl, whisk together the olive oil, lime 

juice, coriander (if using), sea salt, and black pepper. 

In large salad bowl, toss together the avocados and romaine lettuce. Add the 

dressing and toss again to coat. 

To serve, top the chili with yogurt and guacamole, if desired, with the 

Hootenanny Pancakes and salad alongside. 

Yield 12 servings

Skillet Squash with Eggs 

This easy one-dish breakfast warms you from the inside out all morning 

long. The eggs add protein and the squash adds sweetness and carbs, 

which make this dish a tasty variation from plain, old scrambled eggs. 


1 butternut squash, peeled, seeds and pulp removed, cut into 1-inch (2.5 cm) 

cubes 



In a medium skillet set over medium-high heat, melt the coconut oil. Add the 

squash and sea salt. Cook, covered, for about 20 minutes, or until the squash 

is bright orange and pierces easily with a fork. 

Add the eggs. With a spatula, stir the mixture, scraping up the bottom of the 

squash as you stir. Re-cover the pan and cook for about 5 minutes or until the 

egg is cooked through. Serve warm. 

Yield: 4 servings

Leftover White Chicken Chili with 

Hootenanny Pancake and Fresh Fruit 

Most chili is better the next day, and White Chicken Chili is no exception. 

Toasted Hootenanny Pancake squares make a bready base for reheated 

White Chicken Chili for a simple hearty meal. Fresh fruit adds something 

new and sweet to this lunch. 

1 Hootenanny Pancake square 

1 cup (200 g) leftover White Chicken Chili 

Fresh fruit, for serving 

Reheat the Hootenanny Pancake in the toaster and the White Chicken Chili on 

the stovetop. Serve the chili on top of, or alongside, the pancake with the 

fresh fruit. 

Yield: 1 serving

Roasted Chicken with Root Vegetables 

Roasting root vegetables alongside a whole chicken makes a hearty, 

earthy, nourishing meal with deep, complex flavors. 

1 whole roasting chicken (4 to 5 pounds, or 1.8 to 2.3 kg) 



1/2 teaspoon smoked paprika 

1 whole onion, peeled plus 2 onions, peeled and quartered 

2 carrots, scrubbed and cut into bite-size chunks 

2 large beets, peeled and cut into bite-size chunks 

Butter, for serving (optional) 


Season the chicken by patting the inside cavity and outside with sea salt, 

black pepper, and smoked paprika. Put the whole onion in the chicken’s 

cavity and place the chicken in a shallow roasting pan. 

Surround the chicken with the carrots, beets, and quartered onions. Place the 

pan in the preheated oven and bake for 1 hour, uncovered. Check the thickest 

part of the breast meat with a meat thermometer. It should reach 180°F 

(82°C), minimum. If not, return it to the oven for another 15 minutes and 

check the temperature again. 

Top the vegetables with butter (if using) and serve with slices of the roasted 

chicken. 


Stuffed Apples 

Bake these stuffed apples alongside the roast for an after-dinner treat. 

This recipe makes enough to have leftovers for breakfast tomorrow 

morning. 

6 medium-size to large-size green apples, cored, with 1/2 inch (1 cm) left at the 

bottom 

1/4 cup (35 g) raisins 



2 tablespoons (28 g) expeller-pressed coconut oil, butter, or ghee 


Place the apples in a glass baking dish. Evenly divide the raisins, honey, 

cinnamon, and coconut oil into the center of each apple. Place the dish in the 

preheated oven and bake, covered, for 45 minutes to 1 hour. 

Yield: 4 servings

Peaches and Cream Smoothie 

Fresh or frozen peaches pair deliciously with creamy coconut milk or 

yogurt. Bananas add sweetness and vanilla makes this healthy smoothie 

taste like an ice cream treat. 

1 can (13.5 ounces, or 380 ml) full-fat coconut milk or 1 quart (905 g) yogurt 

plus 2 tablespoons (28 g) expeller-pressed coconut oil 

2 fresh ripe peaches or 11/2 cups (375 g) sliced frozen peaches 

2 or 3 frozen bananas 


In a blender, combine the coconut milk, peaches, bananas, and vanilla. Blend 

until smooth and enjoy. 


Southwestern Beef Strips 

Beef strips with bell pepper and taco seasoning are bulked up with lessexpensive 

but high-protein beans. Top with Cultured Salsa for a wellseasoned 

lunch. 

2 tablespoons (28 ml) extra-virgin olive oil 

1 1/2 pounds (680 g) beef top sirloin steak, cut into thin strips 

1 medium onion, halved and sliced thin 

1 medium bell pepper (any color), sliced into strips 

2 teaspoons Taco Seasoning 

2 cups (500 g) navy beans, soaked and drained (see Taco-Night Salad) 

1/2 cup (130 g) Cultured Salsa 

In a large skillet set over medium heat, heat the olive oil. Add the beef, onion, 

bell pepper, and taco seasoning. Stir-fry the mixture for about 10 minutes. Stir 

in the beans and Cultured Salsa and cook for 7 to 10 minutes more to heat 

through. 

Yield: 4 servings

Warm Napa Chicken Salad 

When I first went grain-free, I was lucky to have friends, two selfproclaimed 

foodies, who love trying new foods. My friend, Lorinne, had 

this chicken salad with dried fruit and Napa cabbage. She was so thrilled 

with how it turned out—and it fit my eating style—that she called me 

about it right away. It has been a family favorite ever since! 

4 pounds (1.8 kg) bone-in skin-on chicken thighs 

1 cup (about 145 g) dried fruit (raisins, apricots, figs, etc.) 



1 napa cabbage, cored and sliced crosswise every 1/4 to 1/2 inch (0.6 to 1 cm) 

In a slow cooker, combine the chicken, dried fruit, sea salt, and black pepper. 

Cover and cook for 4 hours on high. Turn off the slow cooker. With two forks, 

pull the meat off the bones and shred. Add back into the slow cooker along 

with the dried fruit. Let everything sit in the juices until ready to serve. 

Reserve bones for Chicken Stock. 

To serve, toss the sliced cabbage with the warm shredded chicken, adding 

some liquid, as desired, for dressing. Serve warm or chilled. 


Herbed Scrambled Eggs with Hot Butter 

Coffee 

Dress up simple scrambled eggs with fresh herbs in this dish. Hot butter 

coffee is a sweet treat that gets healthy fats in the diet and makes you 

feel like you’re drinking a coffee-shop mocha without the refined sugar 

or expense. 

FOR THE SCRAMBLED EGGS: 




1 tablespoon (3 g) diced fresh herbs (chives, basil, parsley, etc.) 

FOR THE HOT BUTTER COFFEE: 

4 to 6 cups (940 ml to 1.4 L) hot black coffee, decaf or regular 



1 tablespoon (20 g) honey, or to taste 

To make the scrambled eggs: In a stainless steel or cast iron skillet set over 

medium heat, melt the coconut oil. Pour the eggs into hot skillet and cook, 

scraping the bottom of the skillet with a heatproof spatula every 30 seconds, 

until no longer runny. Remove from the heat, season with sea salt, and stir in 

the herbs. 

To make the hot butter coffee: In a blender, combine the coffee, butter, 

coconut oil, and honey. Cover and blend on high for 60 seconds or until 

emulsified and frothy. Serve immediately; this drink is only good while it is 

hot. 

Serve the eggs with the Hot Butter Coffee and some orange juice, if desired. 

Yield: 4 servings

Leftover Napa Chicken Salad 

Napa Chicken Salad reheats well and is equally good cold. It makes the 

perfect work or school lunch. 

1 to 2 cups (238 to 475 g) leftover Napa Chicken Salad 

Shredded cabbage or lettuce greens (optional) 

1/4 cup (28 g) toasted pecans, or (36 g) unsalted hulled sunflower seeds 

(optional) 

Reheat the salad or serve cold in a lunchbox. To add some extra crunch, add 

additional shredded cabbage or lettuce greens (if using and some toasted 

pecans or sunflower seeds (if using. 


Meat-Stuffed Peppers 

Cauliflower, rather than bread crumbs, lightens this meat mixture and 

absorbs the seasonings well. These stuffed peppers are so pretty to 

present and simple to put together. If you have children in the kitchen, 

let them scoop the meat mixture into the peppers. 

1 pound (455 g) ground beef 

1 pound (455 g) ground pork 

1 head of cauliflower, or 1 pound (455 g) frozen cauliflower, shredded 


1/2 teaspoon dried sage 



8 bell peppers (any color), tops, ribs, and seeds removed 

1 cup (115 g) shredded Cheddar cheese (optional) 


In a large skillet set over medium heat, combine the ground beef and ground 

pork. Cook for about 10 minutes, stirring often with a spatula. When the meat 

starts to brown, but is still pink in places, add the cauliflower. Continue to 

cook for 5 minutes more, stirring. Remove from the heat and add the garlic, 

sage, sea salt, and black pepper. Stir to combine. 

In a 9 × 13-inch (23 × 33 cm) baking dish or two cake pans, place the 

hollowed-out peppers, standing, so their sides are touching but not squished 

together. Keeping the peppers touching will help prevent them from falling 

over while baking. 

Stuff equal amounts of the meat mixture into each peppers. Cover with 

aluminum foil and place the peppers in the preheated oven. Bake for 20 

minutes. Remove the foil and serve. If using the Cheddar cheese, remove the 

foil, top with the cheese, and bake for 10 minutes more to melt the cheese. 

Yield: 8 servings

Cherry Scones 

Cherry and almond are a classic combination, especially here in a hearty 

scone. 



2 eggs 


1/3 cup (80 g) melted butter, ghee, or expeller-pressed coconut oil 

1/2 cup (78 g) pitted, chopped cherries 

Preheat the oven to 350°F (180°C, or gas mark 4). Line a baking sheet with 

parchment paper and set aside. 

In a medium bowl, mix together the almond flour and sea salt. 

In a separate bowl, whisk the eggs until combined. Add the butter and honey 

and mix to combine. Combine the wet ingredients with the dry. Fold in the 

cherries. 

Drop 1/4 cup (about 55 g) of dough onto the prepared sheet and shape into a 

triangle. Repeat with the remaining dough. 

Place the sheet in the preheated oven and bake 15 minutes. 

Yield: 8 scones

Leftover Meat-Stuffed Peppers 

Cold or reheated, stuffed peppers make a delicious lunch the next day! 

1 to 2 leftover Meat-Stuffed Peppers 

1 to 2 apples, sliced (optional) 

1 to 2 Cherry Scones (optional) 

Serve the Meat-Stuffed Peppers cold in a lunchbox or reheat as follows. 

To reheat in the microwave: Heat for 1 minute, 30 seconds on high, turning 

once while heating. 

To reheat in the oven or toaster oven: Preheat the oven to 375°F (190°C, or 

gas mark 5). Place the peppers in the preheated oven for 20 minutes. 

Serve with sliced apples, or leftover Cherry Scones from breakfast. 


◁ Baked “Fried” Chicken with Cabbage 

Salad 

This crunchy chicken can be made ahead of time, which means less 

hands-on time during the dinner rush! 

FOR THE CHICKEN: 

Oil, butter, or tallow, for greasing the pan 

1 cup (112 g) almond flour or almond meal 



1 1/4 teaspoons Italian seasoning, or a mix of dried basil, dried parsley, and 

dried oregano 

1/8 teaspoon cayenne pepper (optional) 

3 pounds (1.4 kg) boneless chicken thighs or breasts, sliced into 1-inch-wide 

(2.5 cm) strips 

Mustard, for serving 

Ketchup, for serving 

FOR THE CABBAGE SALAD: 

1 recipe Cabbage Salad 


Grease two 9 × 13-inch (23 × 33 cm) pans or a large rimmed baking sheet (to 

contain the juices). 

In a shallow bowl, combine the almond flour, sea salt, black pepper, Italian 

seasoning, and cayenne pepper (if using). 

Dip the chicken strips into the seasoned almond flour, pressing them into the 

mixture so they are covered on all sides. Lay the coated strips in a single layer 

in the prepared pans. They can touch but do not allow them to overlap. Place 

the strips in the preheated oven and bake for 35 minutes or until the chicken is 

cooked through and the coating is golden. 

Serve with the Cabbage Salad and the condiments alongside.

Yield: 8 servings, reserve half of the chicken for dinner tomorrow

Zucchini-Egg Bake 

Enjoy this all-in-one dish full of vegetables and protein for a hearty 

breakfast that is easy to serve and offers a different take on eggs. 

1/4 cup (55 g) butter, ghee, or tallow 

4 large zucchini, peeled and grated 

1/4 cup (40 g) chopped onion 

1/2 pound (225 g) ground beef 




1/3 cup (40 g) grated cheese of choice (optional) 


In a large skillet set over medium heat, melt the butter. Add the zucchini and 

onion. Sauté for 10 to 15 minutes or until the zucchini is soft and the onion is 

translucent. Drain off any excess liquid. 

Add the ground beef and season with sea salt and black pepper. Cook for 

about 10 minutes, breaking up the meat with a spoon. 

When the meat is mostly browned, stir in the eggs. Pour the mixture into an 8 

× 8-inch (20 × 20 cm) casserole dish. Top with the cheese (if using) and place 

the dish into the preheated oven. Bake for 35 to 40 minutes or until the eggs 

are set. 

Yield: 4 servings

Chicken and Sprout Sandwiches on Waffles 

These sandwiches are made with coconut flour waffles, which hold up 

better than sliced grain-free bread for sandwiches. 

1 Coconut Flour Waffle, halved 

1 tablespoon (14 g) homemade Mayonnaise 




2 tablespoons (4 g) alfalfa sprouts 

Fresh sliced fruit, for serving 

Spread one half of the waffle with mayonnaise and the other half with 

mustard. Top the mayonnaise half with the chicken, pickle, and alfalfa 

sprouts. Cover with the mustard half and serve with sliced fruit. 

Yield: 1 serving

◁ Meal Salad with Coconut-Lime Dressing 

Meal salads are wonderful any time of the year. Crunchy greens with lots 

of toppings provide tons of veggies and flavor. Set up an assembly line in 

the kitchen and let everyone help prep a veggie or two. 

FOR THE COCONUT-LIME DRESSING: 

Juice of 4 limes 

1/4 cup (60 ml) full-fat coconut milk 

2 teaspoons almond butter or tahini 

3 sprigs of fresh cilantro, finely chopped 

3 sprigs of fresh mint, finely chopped 


1/8 teaspoon cayenne pepper (optional) 

FOR THE SALAD: 

1 pound (455 g) greens (spinach, lettuce, etc.) 



1/2 cup (50 g) black olives 

1 cup (115 g) shredded cheese of choice (optional) 

1 cup chopped Crispy Nuts; ([59 g] almonds, [60 g] walnuts, or [55 g] pecans) 

1/2 cup (73 g) unsalted hulled sunflower seeds 

4 servings leftover Baked “Fried” Chicken 

To make the coconut-lime dressing: In a small mason jar, combine the lime 

juice, coconut milk, almond butter, cilantro, mint, sea salt, and cayenne 

pepper (if using). Cover and shake to combine. 

To make the salad: In a large serving bowl, layer the greens, tomatoes, 

onion, olives, cheese (if using), Crispy Nuts, and sunflower seeds. Top with 

the leftover chicken. 

Dress the salad with your desired amount of Coconut-Lime Dressing. 

Refrigerate any remaining dressing.


Shopping Lists 

PANTRY STAPLES 

Allspice or nutmeg 

Basil, dried 

Cayenne pepper 

Chili powder 

Cinnamon 

Coriander, ground 

Cumin, ground 

Dill, dried 

Garlic, granulated 

Ginger, ground 

Italian seasoning 

Olive oil 

Onion powder 

Oregano, dried 

Paprika 

Parsley, dried 


Rosemary, dried 

Sage, dried 

Vanilla extract

Almond flour, 4 lbs (1.8 kg) 

Apple cider vinegar, 12 oz (355 ml) 

Baking soda 

Butter, 8 cups (1.8 kg, or 16 sticks) 

Coconut flour, 12 oz (340 g) 

Coconut oil, 60 oz (1.7 kg) 

Coconut, 12 oz (340 g), dried, unsweetened, and shredded 

Honey, 60 oz (1.7 kg) 

Horseradish 

Lemon juice, 25 oz (740 ml) 

Mustard 

Nut butter, 25 oz (700 g)

CHAPTER 2 

Week One: 

Bacon 

Chicken tenders, 2 lbs (900 g) 

Chicken thighs, 2 lbs (900 g), boneless and skin-on 

Chicken wings, 3 lbs (1.4 kg) 

Ground beef, 9 lbs (4 kg) 

Lamb chops, 12, each 2 inches (5 cm)-thick 

Lamb roast, 1 lb (450 g) 

Salmon, 4 cans (10 oz, or 280 g each) 

Bleu cheese 

Eggs, 36 

Feta cheese 

Full-fat yogurt, 2 quarts (2 L) 

Ghee 

Grated cheese 

Heavy whipping cream, 1 quart (945 ml) 

Swiss cheese 

Whole milk, 1 gallon (3.8 L) 

Apples, 6 

Asparagus, 1 lb (450 g) 

Avocados, 4 

Bananas, 6 

Berries, 3 lbs (1.4 kg) 

Broccoli, 1 head 

Butter lettuce, 1 head 

Butternut squash, 1 

Carrots 

Cauliflower, 1 head 

Celery roots, 3

English cucumber, 1 

Frozen peas, 1 lb (450 g) 

Garlic, 3 

Lemon, 1 

Mixed frozen vegetables, 1 lb (450 g) 

Onion, red, 1 

Onions, 3 

Oranges, 2 

Pineapple, 1 

Portobello mushrooms (baby), 4 oz (115 g) 

Portobello mushrooms (large), 8 

Radishes 

Scallions 

Strawberries 

Zucchini, 1 

Anaheim chile pepper, 1 

Basil leaves 

Mint, fresh 

Almonds 

Applesauce 

Chia seeds 

Coconut aminos 

Coconut milk, 5 cans (13.5 oz, or 380 ml each) 

Lemon pepper 

Pickles 

Pine nuts 

Tomato paste 

White pepper

CHAPTER 3 

Week Two: 

Chicken drumsticks, 12 

Ground beef, 4 lbs (1.8 kg) 

Lamb roast, boneless, 3 lbs (1.4 kg) 

Pork roast, 3 lbs (1.4 kg) 

Butter 

Eggs, 58 

Goat cheese 


Mozzarella cheese 

Parmesan cheese 

Plain yogurt, 2 oz (57 g) 


Anaheim chile, 1 

Apples, 2 

Avocados, 2 

Baby spinach, 1 lb (450 g) 

Bananas, 7 

Basil leaves 

Bell peppers, 5 

Broccoli, 1 head 



Celery 

Cilantro, fresh 

English cucumber, 1 

Garlic, 5 heads 

Grapes 

Green beans, 1 lb (450 g)

Mangos, 2 

Onions, red, 2 

Onions, white, 3 

Oranges, 4 

Peach, 1 

Pine nuts 

Pineapple, 1 

Seasonal fruit 

Spaghetti squash, 1 

Strawberries 

Sugar snap peas 

Tomatoes, 8 

Zucchini, 3 lbs (1.4 kg) 

Black olives 

Coconut cream 


Lime juice 

Orange juice 

Orange zest 

Pecans 

Raw nuts, 3 lbs (1.4 kg) 

Sesame seeds 

Tomato paste, 1 can (6 oz, or 170 g) 

Tomato sauce, 2 jars

CHAPTER 4 

Week Three: 

Bacon, 1 lb (450 g) 

Beef roast, 1 1/2 lbs (680 kg) 

Chicken, shredded, 2 cups (450 g) 

Cod filets, 6 

Ground beef, 2 lbs (900 g) 

Summer sausage 

Tri-tip roast, 3 lbs (1.4 kg) 

Tuna, 2 cans (5 oz, or 140 g each) 

Cheddar cheese 

Eggs, 32 

Grated cheese 


Monterey jack cheese 



Anaheim chile, 1 

Apples, 3 lbs (1.4 kg) 

Artichoke hearts, 1 cup (300 g) 

Avocados, 3 

Bananas, 7 

Bell peppers, 2 

Berries 

Butternut squash, 3 lbs (1.4 kg) 

Cabbage, 1 head 

Carrots 

Cauliflower florets, 1 lb (450 g) 

Cauliflower, frozen, 2 lbs (900 g) 

Dill, fresh


Grapes 

Kale 

Leeks, 6 

Lettuce, 2 heads 

Mushrooms, 4 

Onions, 4 

Pearl onions, 7 

Peas, frozen, 1 lb (450 g) 

Radishes 

Scallions 

Spinach, 2 cups (450 g) 

Strawberries 

Sugar snap peas, 1 lb (450 g) 

Tomatoes, 8 

Winter squash, 2 small 


Gelatin 

Lemon zest 

Navy beans 

Olives 

Orange juice 

Pineapple juice 

Poppy seeds 

Pumpkin puree 

Pumpkin seeds 

Raisins 

Tomato sauce, 1 jar 

Walnuts

CHAPTER 5 

Week Four: 

Chicken lunchmeat 

Chicken thighs, bone-in and skin-on, 4 lbs (1.8 kg) 

Chicken thighs, boneless, 5 1 /2 lbs (2.5 kg) 

Ground beef, 1 lb (450 g) 

Ground pork, 1 lb (450 g) 

Roasting chicken, 1 

Sirloin steak, 1 1/2 lbs (680 g) 

Tuna, 2 cans (5 oz, or 140 g each) 

Eggs, 41 

Heavy whipping cream, 1 quart (945 ml)Monterey jack cheese 

Parmesan cheese 



Alfalfa sprouts 

Anaheim chiles, 2 

Avocados, 5 

Baby spinach, 1 lb (450 g) 

Bananas, 3 

Beets, 2 

Bell pepper, 1 

Berries 



Cabbage, 1 head 

Carrots 

Cauliflower, 1 head 

Cherries 

Chives

Cilantro, fresh 


Green apples, 9 

Jalapeño pepper, 1 

Mint, fresh 

Napa cabbage, 1 head 

Onions, 6 

Oranges, 4 

Peaches, 2 

Romaine lettuce, 3 heads 

Spinach 

Tomatoes, 2 

Zucchini, 4 

Black olives 


Coffee 

Navy beans, 1 1/2 lbs (680 g) 

Pickles 

Raisins 

Sunflower seeds, hulled and unsalted

For otherwise well controlled type 2 diabetes 


Week 1, Day 1 

Breakfast 

Berry-Banana Smoothie 

Low-fat string mozzarella cheese 

Beverage 

Lunch 

Veggie Roll-Ups 

Apple 

Beverage 

Dinner 

Rosemary Chicken 

Deli-prepared sweet-potato salad 

Steamed green beans 

Coconut Cream Pudding 

Beverage

Week 1, Day 2 

Breakfast 

Scrambled egg 

Zucchini Bread 

1 

⁄2 grapefruit 

Beverage 

Lunch 

South of the Border Chicken Salad 

Pear 

Beverage 

Dinner 

Halibut Steaks and Pineapple Salsa 

Avocado and Potato Salad 

Carrot sticks, celery, and radishes 

Chewy Nugget Bars 

Beverage

Week 1, Day 3 

Breakfast 

Chocolate Pudding Cereal 

Banana 

Beverage 

Lunch 

Fresh-Vegetable Lasagna 

Grapes 

Beverage 

Dinner 

Pine-Nut-Stuffed Lamb Chops 

Baked potato 

Roasted Asparagus with Rosemary 

Peach slices 

Beverage

Week 1, Day 4 

Breakfast 

Whole-grain ready-to-eat cereal 

Low-fat milk 

Strawberries 

Beverage 

Lunch 

Penne and Prosciutto in Cream Sauce 

Tossed vegetable salad 

Low-fat salad dressing 

Plum 

Beverage 

Dinner 

Crispy Thyme Chicken 

Herb-Roasted Potatoes 

Peas and carrots 

Grapefruit Baked with Chocolate 

Beverage

Week 1, Day 5 

Breakfast 

Oatmeal 

Soy milk 

Blueberries 

Beverage 

Lunch 

Tofu Curry Dip 

Raw vegetables: carrot sticks, celery, cherry tomatoes, cucumber slices 

Chocolate Brownies 

Beverage 

Dinner 

Cajun Pork Chops 

Quinoa with Apricots and Pecans 

Broccoli 

Strawberry Pizza Dessert 

Beverage

Week 1, Day 6 

Breakfast 

Orange juice 

Crisp bacon 

English muffin with apple butter 

Beverage 

Lunch 

Penne with Spinach and Goat Cheese 

Red grapes 

Beverage 

Dinner 

Seafood Stew 



Apple and Cranberry Compote 

Beverage

Week 1, Day 7 

Breakfast 

Pancakes 


Pork sausage 

Melon wedge 

Beverage 

Lunch 

Red Lentil Hash 

Cole slaw 

Mixed fresh berries 

Beverage 

Dinner 

Oven-Fried Chicken 

Pineapple Rice 

Deli beet salad 

Lemon Yogurt Bars 

Beverage

Week 2, Day 1 

Breakfast 

Poached egg on toast 

Strawberries 

Beverage 

Lunch 

Black Bean Soup 

Tomato and cucumber salad 

Pineapple Bread 

Beverage 

Dinner 

Grilled Pork Skewers 

Buttered noodles 

Garlic Sautéed Spinach and Onions 

Bananas Flambé with Frozen Yogurt 

Beverage

Week 2, Day 2 

Breakfast 


Almond milk 

Banana 

Beverage 

Lunch 


Apple 

Beverage 

Dinner 

Savory Garlic Shrimp 

Lentil Salad 

Stir-Fried Collards 

Double Chocolate Cupcakes 

Beverage

Week 2, Day 3 

Breakfast 

Peach Smoothie 

Bran muffin 

Beverage 

Lunch 

Tuna salad submarine sandwich 

Potato chips 

Orange wedges 

Beverage 

Dinner 

Chicken in Fragrant Spices 

Warm Potato Salad 

Green Bean Salad with Tomatoes 

Cherry Cobbler 

Beverage

Week 2, Day 4 

Breakfast 

Oatmeal 

Low-fat milk 

Blueberries 

Beverage 

Lunch 

Zippy Dip 

Crackers or muffin 

Raw vegetables 

Mushroom-Barley Stew 

Beverage 

Dinner 

Cajun Stir-Fry 

Rice 

Root Beer Float Cake 

Beverage

Week 2, Day 5 

Breakfast 

French Toast 


Crisp bacon 

Beverage 

Lunch 

Sweet Potatoes over Rice 



Beverage 

Dinner 

Spice-Rubbed Pork Chops 

Apple-Mango Chutney 

Parsley boiled potatoes 

Green beans 

Fruit Surprise Dessert 

Beverage

Week 2, Day 6 

Breakfast 

Applesauce–Bran Cereal Muffins 

String mozzarella cheese 

Orange juice 

Beverage 

Lunch 

Hamburger on bun 

Lettuce and tomato 

Munch Mix 

Beverage 

Dinner 

Polynesian Turkey Kabobs 

Buttered noodles 

Steamed broccoli 

Berries Macedonia (Fruit Compote) 

Beverage

Week 2, Day 7 

Breakfast 

Chocolate-Banana Yogurt Shake 

Granola bar 

Beverage 

Lunch 

Tuna salad on whole wheat toast 

Pear 

Beverage 

Dinner 

Sweet-and-Sour Chicken 

Rice 


Mocha Snack Cake 

Beverage

Week 3, Day 1 

Breakfast 

Banana Split Muffin Sundae 

Beverage 

Lunch 

Salmon burger 

Whole-grain bun 

Cole slaw 

Beverage 

Dinner 

Mediterranean Lemon Chicken 

Pasta with Pesto 

Carrots 

Kiwi and strawberries 

Beverage

Week 3, Day 2 

Breakfast 


Almond milk 

Strawberries 

Beverage 

Lunch 

Curried Lentil Stew 

Cucumber salad 

Plum 

Beverage 

Dinner 

Spiced Turkey Roast 

Salt-Baked Rosemary Potatoes 

Peas 

Peanut Butter Cupcakes 

Beverage

Week 3, Day 3 

Breakfast 

Oatmeal with raisins 

Low-fat milk 

1 

⁄2 pink grapefruit 

Beverage 

Lunch 

Shrimp Chowder 

Savory Breadsticks 

Mango slices 

Beverage 

Dinner 

Broiled steak fillet 

Asparagus and Pistachio Risotto 

Sliced tomato salad 

Chewy Chocolate Gingerbread Cookies 

Beverage

Week 3, Day 4 

Breakfast 

Waffles 


Fresh fruit cup 

Beverage 

Lunch 

Turkey and Bing Cherry Salad 

Toasted English muffin 

Butter or margarine 

Beverage 

Dinner 

Smothered Pork Chops 

Baked Sweet Potatoes Stuffed with Cranberries, 

Pear, and Pecans 

Mixed vegetable salad 


Chocolate Raspberry Cheesecake 

Beverage

Week 3, Day 5 

Breakfast 

Mexican Eggs 

Melon wedge 

Beverage 

Lunch 

Low-Salt Pizza 

Grapes 

Beverage 

Dinner 

Lamb Chops with Mango-Mint Relish 

Baked potato 

Green beans 

Pumpkin-Maple Cake 

Beverage

Week 3, Day 6 

Breakfast 

French Toast 


Bacon 

Orange juice 

Beverage 

Lunch 

Lemonade Turkey Salad 

Roll 

Mixed berries 

Beverage 

Dinner 

Mongolian Hot Pot 

Noodles 

Rice Pudding 

Beverage

Week 3, Day 7 

Breakfast 


Soy milk 

Banana 

Beverage 

Lunch 

Chili con Carne 

Crackers 

Apple wedges 

Beverage 

Dinner 

Grilled Chicken Sesame 

Rice 

Hot German Cabbage 

Blueberry Loaf Cake 

Beverage

Week 4, Day 1 

Breakfast 

Breakfast Hot Dog 

Orange juice 

Beverage 

Lunch 

Poppy Seed Citrus Turkey Salad 

Muffin 

Beverage 

Dinner 

Lamb Chops with Mint Salsa 

Boiled potatoes 



Beverage

Week 4, Day 2 

Breakfast 

Oatmeal with dried apricots 

Low-fat milk 

Beverage 

Lunch 

Tuna Niçoise Fusilli 

Melon wedge 

Beverage 

Dinner 

Crispy Peanut-Coconut Chicken 

Barley-Rice Pilaf 

Orange and Spinach Salad 

Tropical Macedonia 

Beverage

Week 4, Day 3 

Breakfast 

Strawberry-Banana Frosty 

Beverage 

Lunch 

Easy Veggie Pizza 

Plum 

Beverage 

Dinner 

Paella 

7-Up Cake 

Beverage

Week 4, Day 4 

Breakfast 


Almond milk 

Blueberries 

Beverage 

Lunch 

Orange and Basil Black Beans 

Corn bread 

Mango Salsa 

Beverage 

Dinner 

Lemon-Garlic Cornish Hens 

Baked potato 

Roasted Asparagus Parmesan 

Peanut Butter Oatmeal Cookies 

Beverage

Week 4, Day 5 

Breakfast 

Almond-Raspberry Smoothie 

Beverage 

Lunch 

Boiled Edamame 

Insalata Caprese 

Roll 

Beverage 

Dinner 

Snapper with Pine Nuts and Olives 

Rice 

Marinated Broccoli 

Corn Salsa 

Banana Cake 

Beverage

Week 4, Day 6 

Breakfast 

Raspberry Muffins 

Grapefruit juice 

Beverage 

Lunch 

Basil Shrimp Skewers 

Black Bean and Barley Kwanzaa Salad 

Beverage 

Dinner 

Zesty Pork Stew 

Noodles 

Green beans 

Apple Crisp 

Beverage

Week 4, Day 7 

Breakfast 

Pancakes 


Turkey sausage 

Melon wedge 

Beverage 

Lunch 

Warm Chicken Salad 

Green Bean and Cherry Tomato Casserole 

Sugar-Free Chocolate Chip Cookies 

Beverage 

Dinner 

South of the Border Pizza 

Fresh fruit cup 

Beverage

Recipes 

Smoothies, Shakes, and Frosties 

Drinking one of these smoothies, shakes, or frosties is an easy and 

delicious way to start the morning with good nutrition. These 

recipes also make healthful and refreshing snacks. 

Almond-Raspberry Smoothie 

1 cup almond milk 

6 ounces frozen unsweetened raspberries 

1 banana, cut into chunks 

Combine all ingredients in blender. Cover and blend until smooth. 

Pour into 2 glasses. 

Makes 2 servings. 

One serving 2 carbohydrates 1 fat 

Calories per serving 219 

Protein 5 g 

Carbohydrates 27 g 

Fat 8 g 

Sodium 11 mg 

Cholesterol 0 mg

Berry-Banana Smoothie 

1 

⁄2 cup fresh or frozen blueberries 

1 

⁄4 small banana 

1 

⁄2 cup unsweetened apple juice 

1 

⁄2 cup low-fat vanilla yogurt 

1 

⁄2 cup crushed ice 

Combine all ingredients in blender. Cover and blend until smooth. 

Serve immediately. 

Makes 1 serving. 

One serving 1 ⁄2 milk 2 fruits 


Protein 5 g 


Fat 3 g 

Sodium 201 mg 

Cholesterol 87 mg

Peach Smoothie 

1 fresh peach, peeled and pit removed, or 10 frozen peach slices 

(Unpeeled nectarine may be substituted.) 

1 

⁄2 cup low-fat milk 

1 tablespoon frozen orange juice concentrate 

Artificial sweetener (optional) 

4 to 6 ice cubes 

Combine peach, milk, orange juice concentrate, and artificial sweetener 

(if desired) in blender or food processor. Cover and blend until smooth. 

Gradually add ice cubes and blend until smooth. 


One serving 2 fruits 1 ⁄2 milk 


Protein 4 g 


Fat 2 g 

Sodium 61 mg 

Cholesterol 16 mg

Chocolate-Banana Yogurt Shake 

1 


1 

⁄2 cup skim milk 

1 

⁄2 small banana, cut into chunks 

1 teaspoon sugar-free instant chocolate pudding mix 

Combine all ingredients in blender or food processor. 

Cover and blend until smooth. 


One serving 1 milk 1 fruit 


Protein 10 g 


Fat 4 g 

Sodium 203 mg 

Cholesterol 16 mg

Recipes 47 

Strawberry-Banana Frosty 

1 

⁄2 cup unsweetened frozen strawberries, slightly thawed 

1 

⁄2 small ripe banana 

1 

⁄4 cup fresh orange juice 

Place all ingredients in blender. Cover and puree until smooth. 



One serving 2 fruits 


Protein 1 g 


Fat 2 g 

Sodium 12 mg 

Cholesterol 0 mg

Breakfast and Brunch Treats 

Vary your breakfast routine with one of the following recipes. They 

also make the centerpiece of a satisfying brunch or supper. 

French Toast 

1 egg 

1 


1 

⁄2 teaspoon sugar 

1 

⁄4 teaspoon ground cinnamon 

2 slices French bread, 1 inch thick 

1 teaspoon margarine or butter 

Beat egg, milk, sugar, and cinnamon in bowl. Soak bread in mixture until 

saturated. Melt margarine in skillet. Cook bread slices over medium heat 

until golden brown on each side, about 10 minutes. 

Serve hot with fruit, low-sugar syrup, or powdered sugar. 


One serving 1 medium-fat meat 2 starch 1 fat 


Protein 10 g 


Fat 6 g 

Sodium 172 mg 

Cholesterol 91 mg

Breakfast Hot Dog 

2 turkey sausage breakfast links 

1 hot dog roll 

1 tablespoon shredded low-fat cheddar cheese 

Cook sausage according to package directions. Heat or toast hot dog roll. 

Put sausage links in roll. Top with cheese. Toast to melt cheese, if desired. 


One serving 1 starch 1 medium-fat meat 1 fat 


Protein 13 g 


Fat 9 g 

Sodium 580 mg 

Cholesterol 21 mg

Chocolate Pudding Cereal 

1 cup low-fat milk 

3 tablespoons Cream of Wheat or Cream of Rice cereal 

2 teaspoons no-calorie sweetener, such as Splenda 

1 teaspoon unsweetened cocoa powder 

Bring milk to boil in saucepan. Add cereal, sweetener, and cocoa powder. 

Reduce heat to low. Simmer, stirring, until cereal thickens, 

about 2 to 3 minutes. 


One serving 2 carbohydrates (or 1 starch 1 low-fat milk) 


Protein 9 g 


Fat 4 g 

Sodium 217 mg 

Cholesterol 5 mg

Banana Split Muffin Sundae 

1 banana-nut muffin 

1 

⁄2 ripe banana 

1 


4 fresh strawberries 

1 tablespoon fat-free whipped topping (optional) 

Split muffin in half vertically, and place in banana split dish or oval bowl. 

Slice bananas around muffin halves. Top with yogurt. Slice strawberries over 

yogurt. Spoon on whipped topping, if desired. 


One serving 2 carbohydrates (or 1 starch 1 fruit) 1 fat 


Protein 4 g 


Fat 7 g 

Sodium 306 mg 

Cholesterol 39 mg

Salads 

The salad recipes in this section include hearty main courses as well 

as lighter dinner salads. 

Warm Chicken Salad 

4 chicken thighs and drumsticks or 1 full chicken breast 

1 clove garlic 

1 romaine lettuce heart 

1 

⁄4 cup low-fat honey-mustard salad dressing 

1 

⁄4 cup low-fat lemon yogurt 

8 radishes, sliced thin 

Place chicken and garlic in large saucepan with enough water to cover them. 

Cook over medium heat, about 20 minutes. When chicken is tender, transfer 

to plate. When cool enough to handle, remove bones and skin. Cut into bitesize 

pieces. Chop lettuce into 2-inch pieces, and arrange on plates. Top with 

chicken. Mix honey-mustard salad dressing and yogurt until blended. Pour 

over chicken pieces. Top salads with radish slices. Serve immediately. 


One serving 3 lean meats 1 vegetable 1 fat 


Protein 20 g 


Fat 7 g 

Sodium 167 mg 

Cholesterol 98 mg

South of the Border Chicken Salad 

1 

⁄2 cup tomato sauce 

1 mild chili pepper, stemmed and seeded 


3 chicken breast halves 

1 cup cubed Monterey Jack cheese (4 ounces) 

1 

⁄2 yellow bell pepper, chopped 

2 plum tomatoes, chopped 

1 

⁄2 cup low-fat salad dressing 

Combine tomato sauce, chili pepper, and garlic in skillet. Add chicken 

breasts, and poach over medium heat about 20 minutes. Remove chicken 

when fork-tender. Cool. Cube chicken and combine with cheese, yellow 

pepper, tomatoes, and salad dressing. Serve on lettuce. 


One serving 4 medium-fat meats 1 fat 


Protein 26 g 


Fat 17 g 

Sodium 279 mg 

Cholesterol 168 mg

Turkey and Bing Cherry Salad 

1 medium head romaine lettuce, chopped 

1 

⁄4 cup crumbled feta cheese 

1 11-ounce can mandarin oranges 

1 cup cubed roasted turkey breast 

1 

⁄2 cup balsamic vinaigrette salad dressing 

1 

⁄2 cup fresh or frozen Bing cherries, halved and pitted 

Toss lettuce, cheese, oranges, turkey, and salad dressing together in large 

salad bowl. Arrange salad on individual plates. Sprinkle with cherries. 


One serving 3 lean meats 2 vegetables 1 fruit 2 fats 


Protein 24 g 


Fat 11 g 

Sodium 147 mg 

Cholesterol 105 mg

Poppy Seed Citrus Turkey Salad 

1 pound roasted turkey 

1 ripe mango, peeled and pitted 

1 ripe avocado, peeled and pitted 

1 11-ounce can mandarin oranges, drained 

1 

⁄2 cup raspberry vinaigrette salad dressing 

2 teaspoons poppy seeds 

4 large lettuce leaves 

Cut turkey, mango, and avocado into bite-size cubes. Place in bowl with 

oranges, salad dressing, and poppy seeds. Toss gently. 

Serve on lettuce leaves. 


One serving 4 lean meats 1 fruit 1 fat 


Protein 27 g 


Fat 16 g 

Sodium 148 mg 

Cholesterol 132 mg

Lemonade Turkey Salad 

1 cup chopped cooked turkey 

1 cup grapes, halved 

1 

⁄4 cup chopped celery 


2 tablespoons frozen lemonade concentrate, thawed 

Combine all ingredients in mixing bowl. Toss gently to mix. 

Chill until ready to serve. 


One serving 3 lean meats 1 fruit 1 fat 


Protein 22 g 


Fat 13 g 

Sodium 77 mg 

Cholesterol 87 mg

Black Bean and Barley Kwanzaa Salad 

1 

⁄2 cup quick-cooking barley 

1 cup water 

1 cup canned black beans, drained and rinsed 

1 large green bell pepper, chopped 


1 shallot or green onion, finely chopped 

1 

⁄4 cup low-fat vinaigrette salad dressing 

Hot pepper sauce, to taste 

Pour barley into boiling water in saucepan. Simmer 8 to 10 minutes, until 

tender. Meanwhile, combine beans, green pepper, parsley, shallot or green 

onion, salad dressing, and hot pepper sauce in mixing bowl. 

Drain barley, and add to vegetable mixture. 

Toss to combine; may be served either warm or chilled. 


One serving 1 starch 1 fat 


Protein 2 g 


Fat 4 g 

Sodium 79 mg 

Cholesterol 0 mg

Lentil Salad 

1 

⁄2 cup brown or green lentils 

2 cups water 

1 bay leaf 

1 teaspoon fresh thyme leaves or 1 ⁄4 teaspoon dried thyme 

2 plum tomatoes, chopped 

1 


1 

⁄2 cup chopped green or yellow bell pepper 

3 tablespoons low-fat vinaigrette salad dressing 

1 

⁄2 teaspoon Dijon mustard 

Combine lentils in saucepan with water, bay leaf, and thyme. 

Cook over medium heat 12 to 15 minutes, or until tender. Stir occasionally. 

While lentils cook, combine tomatoes, celery, pepper, salad dressing, and 

mustard in mixing bowl. Drain lentils. Discard bay leaf. 

Add lentils to ingredients in bowl. Toss gently. Serve hot or cold. 


One serving 1 starch 1 vegetable 1 fat 


Protein 14 g 


Fat 8 g 

Sodium 58 mg 

Cholesterol 0 mg

Warm Potato Salad 

1 1 ⁄2 pounds potatoes, chopped 


2 scallions, trimmed and thinly sliced 

1 

⁄2 teaspoon salt 

1 

⁄4 teaspoon paprika 

Bring a saucepan of water to a boil and add potatoes. Boil potatoes until 

fork-tender. Drain in colander. Let rest until cool enough to handle, about 

15 to 20 minutes. Peel off skins, and slice 1 ⁄2 inch thick. Arrange potatoes 

on plate. Drizzle with olive oil; sprinkle with scallions, salt, and paprika. 





Protein 2 g 


Fat 8 g 

Sodium 197 mg 

Cholesterol 0 mg

Avocado and Potato Salad 

3 medium red potatoes, unpeeled 

1 avocado, peeled, pitted, and cubed 

1 

⁄4 cup chopped onion 

1 

⁄4 cup chopped fresh cilantro or parsley leaves 

1 

⁄2 cup honey-mustard salad dressing 

Cut potatoes into 1-inch cubes. Cover with water, and cook over medium 

heat until tender. Pour off water. Cool. Combine potatoes, avocado, onion, 

cilantro or parsley, and salad dressing in mixing bowl. 

Toss gently. Serve immediately. 


One serving 1 starch 3 fats 


Protein 4 g 


Fat 11 g 

Sodium 287 mg 

Cholesterol 0 mg

Orange and Spinach Salad 

4 cups fresh spinach leaves 

1 small red onion, thinly sliced 

1 

⁄2 cup white mushrooms, thinly sliced 

2 navel oranges, peeled and thinly sliced 

1 

⁄4 cup chopped pecans, toasted 

1 

⁄2 cup low-fat raspberry vinaigrette salad dressing 

Place spinach leaves in large salad bowl. Top with onions, mushrooms, 

orange slices, and pecans. Pour salad dressing over salad. Serve immediately. 

Makes 4 servings 

One serving 1 vegetable 1 fat 


Protein 2 g 


Fat 7 g 

Sodium 231 mg 

Cholesterol 0 mg

Insalata Caprese 

2 medium-size ripe tomatoes 

4 ounces fresh mozzarella cheese 

8 fresh basil leaves 

1 

⁄4 cup low-fat Italian salad dressing 

Cut each tomato into 4 slices. Cut cheese into 8 slices. Layer tomato slice, 

cheese slice, and basil leaf four times. Serve with salad dressing. 


One serving 2 medium-fat meats 1 vegetable 1 fat 


Protein 16 g 


Fat 17 g 

Sodium 497 mg 

Cholesterol 69 mg

Green Bean Salad with Tomatoes 

1 

⁄2 pound green beans 

1 medium tomato, cut into wedges 

1 

⁄4 cup low-fat vinaigrette salad dressing 

Steam green beans until tender. Cool. Place green beans and tomato wedges 

on salad plate. Pour salad dressing over vegetables. 




Protein 1 g 


Fat 4 g 

Sodium 52 mg 

Cholesterol 0 mg

Breads and Muffins 

These tasty recipes make great breads and muffins to accompany 

your meals. 

Zucchini Bread 

2 eggs 

1 

⁄3 cup vegetable oil 

1 1 ⁄4 cups no-calorie sweetener, such as Splenda 

1 cup unsweetened applesauce 

2 cups unpeeled shredded zucchini 

2 cups all-purpose flour 

1 

⁄2 teaspoon baking powder 



Preheat oven to 375°F. Beat together eggs, oil, sweetener, applesauce, and 

zucchini. Add flour, baking powder, baking soda, and cinnamon. Mix well. 

Pour into lightly oiled 9 5 loaf pan. Bake 50 to 60 minutes, or until 

toothpick inserted into center comes out clean. Let cool 5 minutes in pan on 

wire rack. Remove from pan. Cool completely before slicing. 


One serving 1 starch 1 fruit 1 fat 


Protein 3 g 


Fat 6 g 

Sodium 64 mg 

Cholesterol 51 mg

Pineapple Bread 

1 

⁄3 cup sugar 

1 


2 eggs 



1 cup crushed pineapple in juice, undrained 

Preheat oven to 350°F. Beat together sugar, vegetable oil, and eggs. Add 

flour, baking powder, and pineapple with juice. Mix well. Pour into oiled 

9 5 loaf pan. Bake 50 to 55 minutes, or until toothpick inserted into 

center comes out clean. Cool in pan 5 minutes on wire rack. Remove from 

pan. Cool completely before slicing. 




Protein 2 g 


Fat 4 g 

Sodium 103 mg 

Cholesterol 0 mg

Applesauce–Bran Cereal Muffins 

3 

⁄4 cup all-purpose flour 


1 cup raisin bran cereal 

1 


1 

⁄4 cup unsweetened applesauce 

1 egg 


Preheat oven to 400°F. Line muffin pan with paper muffin cups. Combine 

flour, baking powder, and cereal in mixing bowl. Add milk, and let stand 

3 minutes. Stir in applesauce, egg, and vegetable oil. Batter will be lumpy. 

Spoon batter into lined muffin pan, filling each cup two-thirds full. 

Bake 15 to 20 minutes, or until golden brown. 

Makes 6 muffins. 

One muffin 1 starch 1 fat 

Calories per muffin 132 

Protein 2 g 


Fat 8 g 

Sodium 149 mg 

Cholesterol 22 mg

Raspberry Muffins 

1 cup all-purpose flour 

1 1 ⁄2 teaspoons baking powder 

1 

⁄2 teaspoon ground nutmeg 

1 


1 


1 egg 

1 

⁄2 cup apple juice 

1 cup fresh or frozen raspberries (thawed) 

Preheat oven to 375°F. Line muffin pan with paper muffin cups. Mix flour, 

baking powder, and nutmeg in mixing bowl. Add oil, sugar, egg, and apple 

juice. Stir until blended. Gently fold in raspberries. Spoon into muffin cups. 

Bake about 15 minutes, or until browned. 

Makes 12 muffins. 

One muffin 1 starch 1 fruit 1 fat 


Protein 3 g 


Fat 8 g 

Sodium 49 mg 

Cholesterol 11 mg

Savory Breadsticks 

1 pound frozen bread dough, thawed 

2 teaspoons sesame seeds 

1 teaspoon poppy seeds 

2 teaspoons dried Italian herbs (or 1 teaspoon dried basil plus 

1 teaspoon dried oregano) 

1 egg white, slightly beaten 

Cut dough into 24 pieces. On floured surface, roll each piece into 12-inch 

stick. Place 1 inch apart on lightly oiled baking sheet. In small bowl, mix 

sesame seeds, poppy seeds, and herbs. Brush breadsticks with egg white, and 

sprinkle with herb mixture. Allow breadsticks to rise 15 to 20 minutes in 

warm place. Meanwhile, preheat oven to 350°F. 

Bake 12 to 15 minutes, or until golden brown. 


One serving 1 starch 


Protein 2 g 


Fat 2 g 

Sodium 137 mg 

Cholesterol 0 mg

Snacks and Relishes 

With these sweet and savory ideas, snacking can be both nutritious 

and fun! Experiment with the relishes to give your meals exciting 

flavor yet little fat or sodium. 

Parmesan Pita Snacks 

3 6 1 ⁄2-inch whole wheat pita bread rounds 

1 

⁄4 cup grated Parmesan cheese 

1 tablespoon fresh oregano leaves or 1 1 ⁄2 teaspoons dried oregano 

Preheat oven to 400°F. Cut each pita bread round into 6 wedges. 

Place wedges onto baking sheet. Sprinkle with cheese and oregano. 

Bake about 5 minutes or until pita wedges are browned and crisp. 

Makes 6 servings (3 wedges each). 



Protein 4 g 


Fat 2 g 

Sodium 147 mg 

Cholesterol 4 mg

Munch Mix 

2 cups spoon-size shredded wheat cereal 

1 

⁄2 cup small unsalted pretzels 

1 cup air-popped popcorn 

2 tablespoons nut or herb oil (such as walnut, thyme, or rosemary) 

2 teaspoons Worcestershire sauce 

Preheat oven to 350°F. Mix cereal, pretzels, and popcorn in 13 9 baking 

pan. Drizzle with oil and Worcestershire sauce. Toss to coat. Bake 15 minutes 

or until crisp. Cool. Store in covered container. 




Protein 2 g 


Fat 6 g 

Sodium 154 mg 

Cholesterol 0 mg

Boiled Edamame 

4 cups water 

1 tablespoon kosher salt 

3 cups fresh green soybeans, in the pod 

Bring water and salt to boil in large saucepan. Add soybeans. Bring water 

back to boil, and cook 4 minutes. Turn off heat, and let undrained soybeans 

cool. Place beans in storage container, along with enough cooking liquid to 

cover completely. Refrigerate until ready to eat. Edamame is best consumed 

the day it is made. Discard any leftovers not eaten by the fourth day. 


One serving 1 ⁄2 starch 


Protein 3 g 


Fat 1 g 

Sodium 64 mg 

Cholesterol 0 mg

Tofu Curry Dip 

1 12.3-ounce package firm tofu 

2 tablespoons chopped green onion 

3 tablespoons currants or raisins 

1 

⁄4 cup unsweetened shredded coconut 

1 1 ⁄2 teaspoons mild curry powder 

Raw vegetables: carrot sticks, celery sticks, cucumber slices, and 

cherry tomatoes 

Combine tofu, green onion, currants or raisins, coconut, and curry powder in 

food processor. Blend until well mixed and creamy. Serve with vegetables. 

Makes about 1 1 ⁄2 cups (6 1 ⁄4-cup servings). 

One serving 1 lean meat 1 carbohydrate (or 1 starch) 


Protein 4 g 


Fat 4 g 

Sodium 164 mg 

Cholesterol 0 mg

Zippy Dip 

8 ounces low-fat cream cheese 

2 tablespoons finely chopped green onion 

1 to 2 teaspoons prepared mustard 

1 teaspoon horseradish (optional) 

1 

⁄2 teaspoon garlic powder 

1 to 2 teaspoons low-fat milk, if needed 

In a blender, blend together thoroughly cream cheese, green onion, mustard, 

horseradish (if desired), and garlic powder. Add 1 to 2 teaspoons low-fat 

milk, if needed, to blend smooth. Serve with raw vegetables and/or crackers. 

Makes about 1 cup (4 1 ⁄4-cup servings). 

One serving 1 fat 


Protein 1 g 


Fat 6 g 

Sodium 74 mg 

Cholesterol 2 mg

Mango Salsa 

1 ripe mango, peeled, pitted, and diced (almost 1 1 ⁄2 cups) 

2 tablespoons finely chopped onion 

1 medium clove garlic, minced 

2 tablespoons minced fresh cilantro 

Combine all ingredients in mixing bowl. 

Cover and refrigerate until ready to serve. 

Makes 6 servings ( 1 ⁄4 cup, as relish with meat dishes). 

One serving 1 fruit 


Protein 1 g 


Fat 0 g 

Sodium 3 mg 

Cholesterol 0 mg

Apple-Mango Chutney 


2 tablespoons finely chopped onion 

1 tablespoon grated fresh gingerroot 

1 apple, peeled, cored, and diced 

1 ripe mango, peeled, pitted, and diced 

1 

⁄4 cup apple juice 

1 tablespoon finely chopped fresh cilantro 

Place oil in saucepan over high heat. Add onion and ginger. Sauté until 

softened, 2 to 3 minutes. Stir in apple, mango, and apple juice. 

Sauté 3 minutes till fruit is soft. Pour into bowl. Cool. Fold in cilantro. 

Serve with Spice-Rubbed Pork Chops (see Index). 

Makes about 4 servings ( 1 ⁄2 cup, as relish with meat dishes). 



Protein 1 g 


Fat 2 g 

Sodium 141 mg 

Cholesterol 0 mg

Corn Salsa 

1 cup fresh or frozen corn kernels 

1 small ripe papaya, seeded and diced 

1 

⁄2 cup finely chopped onion 

2 plum tomatoes, seeded and diced 

1 small clove garlic, minced 

1 

⁄2 cup chopped fresh cilantro leaves 

Cook corn until tender. Cool. Add papaya, onion, tomatoes, garlic, and 

cilantro. Cover and refrigerate at least 1 hour before serving. 

Makes 6 servings ( 1 ⁄2 cup each). 

One serving 1 starch 1 fruit 


Protein 2 g 


Fat 1 g 

Sodium 47 mg 

Cholesterol 0 mg

Meats, Poultry, and Fish 

Use these recipes to create a wide variety of delicious main courses. 

In addition to tasting great, they’re easy to make. 

Mongolian Hot Pot 

4 cups low-sodium chicken broth 

2 thin slices fresh gingerroot 


3 cups bite-size napa (Chinese) cabbage pieces 

3 cups fresh spinach, stems removed 

1 pound raw beef flank steak, cut into paper-thin slices 

Chinese hot sauce, to taste 

Low-sodium soy sauce (optional) 

Combine chicken broth, gingerroot, and garlic in large saucepan. Bring to 

boil over high heat. Add napa cabbage, spinach, sliced beef, and hot sauce. 

Continue to cook over medium heat until meat is tender. Serve from 

saucepan with ladle or slotted spoon. Pass soy sauce for dipping, if desired. 

Serve with rice or noodles. 


One serving 3 medium-fat meats 1 vegetable 


Protein 20 g 


Fat 18 g 

Sodium 241 mg 

Cholesterol 74 mg

Chili con Carne 

1 pound lean ground beef 

1 large onion, chopped 

1 6-ounce can tomato paste 

1 1 ⁄2 to 2 tablespoons chili powder 

1 


1 

⁄4 teaspoon ground cumin 

4 cups water 

Brown ground beef in large saucepan. 

Add onion, tomato paste, chili powder, garlic powder, cumin, and water. 

Simmer over medium heat 3 to 4 minutes till onions are tender. 


One serving 3 medium-fat meats 1 vegetable 


Protein 24 g 


Fat 20 g 

Sodium 76 mg 

Cholesterol 68 mg

Low-Salt Pizza 

1 frozen pizza crust 

1 

⁄2 4-ounce can tomato paste 

1 

⁄4 cup water 

1 

⁄4 teaspoon dried oregano 


1 

⁄2 pound lean ground beef, cooked and drained 

4 ounces low-fat mozzarella cheese, shredded 

Preheat oven to 400°F. Place pizza crust on large baking sheet. Combine 

tomato paste, water, oregano, and olive oil in small bowl. Mix well. Pour over 

crust, and spread evenly. Sprinkle with ground beef and then with cheese. 

Bake 20 to 30 minutes, or until crust is golden brown. Cut into 12 pieces. 


One serving 2 medium-fat meats 1 starch 1 fat 


Protein 16 g 


Fat 14 g 

Sodium 212 mg 

Cholesterol 97 mg

Pine-Nut-Stuffed Lamb Chops 

4 lamb chops, cut 1 inch thick 

1 tablespoon butter or margarine 

1 teaspoon fresh oregano leaves or 1 ⁄4 teaspoon dried oregano 

1 

⁄4 cup pine nuts 


With sharp knife, cut horizontal pocket in each lamb chop, starting at fat 

edge and cutting to bone. Set chops aside. Melt butter in skillet. 

Add oregano, pine nuts, and garlic. Cook over medium heat, stirring 

frequently, until nuts are golden brown. Remove from heat. Spoon mixture 

into lamb chop pockets. Place each chop on grill or broiling pan. 

Grill or broil 4 inches away from heat about 5 minutes. 

Turn and continue cooking 5 minutes longer until chops are well browned. 




Protein 26 g 


Fat 7 g 

Sodium 81 mg 

Cholesterol 131 mg

Lamb Chops with Mango-Mint Relish 

1 ripe mango, peeled, pitted, and diced 

1 small garlic clove, minced 

1 ounce pine nuts, toasted and chopped 

10 fresh mint leaves, chopped 

4 lamb chops 

Combine mango, garlic, pine nuts, and mint leaves in small bowl. To allow 

flavors to blend before serving, let stand at room temperature 

while broiling or grilling lamb chops. 


One serving 3 medium-fat meats 1 fruit 


Protein 24 g 


Fat 18 g 

Sodium 111 mg 

Cholesterol 132 mg

Lamb Chops with Mint Salsa 

1 

⁄2 cup chopped fresh mint leaves 

1 

⁄4 cup chopped fresh parsley 

6 baby gherkins (cornichons) 

1 teaspoon capers 


6 lamb chops 

Preheat oven to 425°F. Process mint, parsley, gherkins, capers, and olive oil 

in food processor or blender until smooth. Coat each lamb chop with 

spoonful of mint salsa. Place in a pan, and roast 25 to 30 minutes. 

Serve remaining salsa with chops. 




Protein 24 g 


Fat 17 g 

Sodium 374 mg 

Cholesterol 87 mg

Cajun Pork Chops 

4 1 ⁄2-inch-thick pork chops (about 4 ounces each) 

1 small onion, sliced 

1 1 ⁄2 teaspoons poultry seasoning (or 1 ⁄4 teaspoon dried thyme leaves, 

1 

⁄4 teaspoon ground sage, and 1 ⁄4 teaspoon garlic powder) 

1 


2 to 3 drops hot pepper sauce 

Preheat oven to 325°F. Arrange pork chops in single layer in 8-inch square 

baking pan. Top each chop with onion slice. Sprinkle with poultry seasoning, 

cumin, and hot pepper sauce. Cover with aluminum foil. 

Bake 30 to 35 minutes, or until chops are tender. 

Spoon baking juices over chops just before serving. 


One serving 3 lean meats 


Protein 24 g 


Fat 9 g 

Sodium 147 mg 

Cholesterol 126 mg

Spice-Rubbed Pork Chops 

1 tablespoon hot Hungarian paprika 

1 

⁄2 teaspoon ground ginger 


1 

⁄4 teaspoon ground cloves 

4 4-ounce bone-in pork chops 


Preheat oven to 400°F. In small bowl, combine paprika, ginger, cinnamon, 

and cloves. Rub one side of each chop with spice mixture. Place medium-size 

ovenproof skillet over high heat, and add oil. When oil smokes, place chops 

in skillet, rubbed side down, and sear meat 30 seconds. Turn chops over. 

Place pan in oven until interior temperature of meat reaches 160°F, about 

10 minutes. Serve with Apple-Mango Chutney (see Index). 




Protein 26 g 


Fat 5 g 

Sodium 81 mg 

Cholesterol 98 mg

Grilled Pork Skewers 

1 pound thick-cut pork chops 

10 to 12 fresh bay leaves or basil leaves 


Heat grill with rack about 4 inches from heat. Cut pork into 1-inch cubes. 

Skewer meat alternately with bay leaves or basil leaves. Baste with olive oil, 

and grill 4 to 5 minutes on each side. Remove from heat and serve. 




Protein 29 g 


Fat 16 g 

Sodium 108 mg 

Cholesterol 114 mg

Smothered Pork Chops 

2 4-ounce pork chops 

1 orange 

1 

⁄2 teaspoon Italian seasoning 


In large skillet, brown pork chops over medium-high heat. Squeeze orange 

juice over pork chops. Sprinkle with Italian seasoning. Add onion. Cover and 

reduce heat to simmer. Cook 20 to 25 minutes, until chops are tender. 


One serving 3 medium-fat meats 


Protein 18 g 


Fat 11 g 

Sodium 71 mg 

Cholesterol 78 mg

Zesty Pork Stew 

1 pound lean pork tenderloin, cut into 1-inch cubes 

2 small sweet potatoes, peeled and cubed 

1 small green bell pepper, chopped 

1 cup coarsely chopped cabbage 

1 teaspoon Cajun seasoning 

1 cup water 

Combine all ingredients in large saucepan. Cook over medium heat until 

sweet potatoes are tender, 15 to 20 minutes. 


One serving 3 lean meats 1 starch 1 vegetable 


Protein 25 g 


Fat 17 g 

Sodium 417 mg 

Cholesterol 79 mg

Penne and Prosciutto in Cream Sauce 

12 ounces penne or other tubular pasta 

1 

⁄4 cup chopped fresh cilantro or green onion 

1 

⁄2 pound prosciutto, cut into matchsticks 

1 


1 cup frozen asparagus cuts, thawed 

1 cup prepared cream sauce 

Preheat oven to 350°F. Cook pasta according to package directions. Drain. 

Combine with cilantro or green onion, prosciutto, cheese, asparagus, and 

sauce. Toss gently. Pour into lightly oiled casserole dish. 

Bake 10 minutes, or until top is brown. 


One serving 3 starches 3 medium-fat meats 1 fat 


Protein 27 g 


Fat 19 g 

Sodium 448 mg 

Cholesterol 89 mg

Basil-Garlic Chicken 


3 tablespoons chopped fresh basil leaves 

1 3- to 4-pound chicken, cut into pieces 

1 

⁄4 cup orange juice or water 

Preheat oven to 350°F. Combine garlic and basil in bowl. 

Place chicken pieces into cooking bag or onto parchment paper. 

Sprinkle with garlic and basil mixture. Add orange juice for moisture. 

Close cooking bag, or seal parchment paper. Bake 40 to 50 minutes. 




Protein 24 g 


Fat 7 g 

Sodium 162 mg 

Cholesterol 157 mg

Crispy Thyme Chicken 

4 boneless, skinless chicken breast halves 

1 

⁄2 cup low-sugar cereal, such as corn flakes or Grape-Nuts 

1 teaspoon fresh thyme leaves or 1 ⁄2 teaspoon dried thyme 


Preheat oven to 400°F. Rinse chicken in water. Set aside. Combine cereal, 

thyme, and olive oil in blender. Blend on low speed until cereal is finely 

crushed. Pour cereal mixture onto a plate or into a bowl. Dip chicken into 

cereal mixture, coating both sides. Place in lightly oiled baking pan. 

Bake 25 to 30 minutes, or until chicken is cooked thoroughly. 


One serving 3 lean meats 1 starch 1 fat 


Protein 24 g 


Fat 6 g 

Sodium 205 mg 

Cholesterol 66 mg

Rosemary Chicken 

1 3- to 4-pound chicken, cut into pieces 

1 

⁄2 cup white wine or apple juice 



2 tablespoons fresh rosemary leaves or 2 teaspoons crushed 

dried rosemary 

Preheat oven to 350°F. Place chicken pieces in baking pan, skin side down. 

Combine wine or juice, sugar, vegetable oil, and rosemary in mixing bowl. 

Pour over chicken. Bake 15 minutes. Turn chicken pieces, and baste with 

available juices. Bake 20 minutes longer, or until done. 




Protein 24 g 


Fat 8 g 

Sodium 111 mg 

Cholesterol 127 mg

Oven-Fried Chicken 

1 3-pound frying chicken, cut up 

1 

⁄4 cup olive oil 


1 


Preheat oven to 425°F. Rinse chicken pieces. Place olive oil in 13 9 

baking pan. Turn chicken around in pan to coat with oil. Sprinkle chicken 

with thyme and garlic powder. Bake 30 minutes. Turn each piece of chicken, 

and continue baking 15 to 20 minutes longer, or until chicken is tender. 




Protein 22 g 


Fat 6 g 

Sodium 108 mg 

Cholesterol 119 mg

Chicken in Fragrant Spices 

1 pound boneless, skinless chicken breasts 


1 teaspoon ground ginger 


1 

⁄4 teaspoon ground turmeric 

1 

⁄4 cup low-fat plain or vanilla yogurt 

Prepare grill or preheat oven to 350°F. Make three to four diagonal slashes 

in each chicken breast. Stuff slices of garlic into each slash. Combine ginger, 

cumin, and turmeric in small bowl. Rub mixture onto surface of each chicken 

breast. Grill or bake 4 to 5 minutes, turn each piece, and continue cooking 

4 to 5 minutes, or until chicken is tender. Just before serving, top each 

chicken breast with 1 tablespoon yogurt. 




Protein 24 g 


Fat 9 g 

Sodium 62 mg 

Cholesterol 92 mg

Sweet-and-Sour Chicken 


1 20-ounce can juice-packed pineapple chunks 

1 



1 

⁄2 cup vinegar 

1 green bell pepper, sliced 

1 medium onion, sliced thin 

Cut chicken into 1 ⁄2-inch cubes. Combine pineapple chunks with their juice, 

sugar, cornstarch, and vinegar in large skillet. Add chicken. 

Cook over medium heat 5 to 7 minutes, stirring frequently as sauce thickens. 

Add green pepper and onion. Cook 5 minutes longer, or 

until vegetables and chicken are tender. 


One serving 3 lean meats 1 fruit 


Protein 26 g 


Fat 11 g 

Sodium 98 mg 

Cholesterol 116 mg

Crispy Peanut-Coconut Chicken 

1 

⁄4 cup flaked coconut 

1 

⁄2 cup salted peanuts 

1 teaspoon grated fresh gingerroot or 1 ⁄4 teaspoon ground ginger 

1 egg 

1 pound boneless, skinless chicken breast, cut into 1-inch strips 

Preheat oven to 400°F. Finely chop coconut, peanuts, and ginger in food 

processor or blender. Pour onto waxed paper. Beat egg in bowl. Dip chicken 

pieces in egg, and then press into peanut mixture. Arrange on lightly oiled 

baking sheet. Bake 15 to 20 minutes, until chicken is tender and browned. 


One serving 3 lean meats 1 fat 


Protein 25 g 


Fat 12 g 

Sodium 298 mg 

Cholesterol 87 mg

Grilled Chicken Sesame 

2 4-ounce boneless, skinless chicken breast halves 

1 teaspoon orange-flavored olive oil or pure olive oil (see Note) 

2 teaspoons sesame seeds, toasted 

1 


1 tablespoon honey 

Prepare grill or broiler. Using a mallet or rolling pin, flatten chicken pieces to 

1 

⁄4 inch thick. Combine oil, sesame seeds, ginger, and honey in small bowl. 

Spoon onto chicken. Grill or broil 10 to 12 minutes on each side, or until 

tender. Just before serving, top with any remaining oil and honey mixture. 




Protein 22 g 


Fat 10 g 

Sodium 67 mg 

Cholesterol 71 mg 

Note: Flavored olive oil is available from Eatzi’s Market and Bakery 

(www.eatzis.com) and many local gourmet food shops.

Mediterranean Lemon Chicken 


1 tablespoon lemon pepper oil (see Note) 



2 teaspoons capers 

Rinse chicken breasts. Heat oil in large skillet. Sauté chicken in oil over 

medium heat 3 to 4 minutes. Turn and sauté 5 additional minutes over low 

heat. Add fennel and garlic. Cook until chicken is tender and fennel is 

translucent. Just before serving, top with capers. 




Protein 19 g 


Fat 13 g 

Sodium 203 mg 


Note: Flavored olive oil is available from Eatzi’s Market and Bakery 


Paella 

1 

⁄2 pound boneless, skinless chicken breast, cut into bite-size pieces 

1 cup water 


1 

⁄2 cup uncooked basmati rice 

1 

⁄2 pound peeled and cleaned medium shrimp 

1 

⁄2 cup frozen green peas 

2 green onions, sliced thin 

In a large pot, boil chicken in water and salt over medium heat about 

10 minutes, or until tender. Add rice. Continue to cook over medium heat, 

covered, until rice is tender, about 15 to 20 minutes. Stir occasionally to 

prevent sticking. Add extra water, if needed. When rice is tender, add shrimp, 

peas, and green onions, and simmer until shrimp are pink and fork-tender. 

Remove from heat. Serve immediately. 


One serving 3 lean meats 1 starch 


Protein 27 g 


Fat 14 g 

Sodium 594 mg 

Cholesterol 106 mg

Polynesian Turkey Kabobs 

1 pound boneless uncooked turkey breast 

1 20-ounce can juice-packed pineapple chunks, drained 

1 large red bell pepper, cut into chunks 

1 large green bell pepper, cut into chunks 

2 tablespoons low-sugar orange marmalade 

1 


Cut turkey into bite-size chunks. Thread turkey chunks onto skewers 

alternately with pineapple and peppers. Melt marmalade. 

Stir in ginger. Brush about half of marinade over kabobs. 

Broil 4 inches from heat, 12 to 15 minutes. Turn; baste with marinade. 

Broil 5 to 10 minutes longer, until turkey is tender. 




Protein 24 g 


Fat 10 g 

Sodium 41 mg 

Cholesterol 94 mg

Spiced Turkey Roast 

1 pound boneless uncooked turkey breast 



1 teaspoon ground cloves 

1 

⁄2 teaspoon ground allspice 

1 teaspoon cracked peppercorns 

Preheat oven to 350°F. Rub turkey breast with oil. Combine cinnamon, 

cloves, allspice, and peppercorns in small bowl. Rub spice mixture onto 

turkey. Place turkey in baking pan. Roast 1 hour or until juices are clear. 




Protein 19 g 


Fat 8 g 

Sodium 68 mg 

Cholesterol 77 mg

Lemon-Garlic Cornish Hens 

2 Rock Cornish game hens 

2 lemons, sliced thin 

4 garlic cloves, peeled 


2 sprigs fresh rosemary or 1 teaspoon dried rosemary 

1 

⁄4 cup apple juice or white wine 

Preheat oven to 375°F. Place whole Cornish hens on parchment paper big 

enough to wrap them tightly. Divide lemon slices, garlic, onion, and rosemary 

between the two hens, stuffing mixture into the cavity of each. Pour juice or 

wine over hens, and seal parchment, tucking end flaps under. Bake 40 to 

50 minutes. Open parchment, and test for doneness. Return to oven 10 

minutes longer to brown hen. Before serving, remove herbal stuffing. 




Protein 27 g 


Fat 12 g 

Sodium 142 mg 

Cholesterol 116 mg

Halibut Steaks and Pineapple Salsa 

2 6-ounce halibut steaks 

1 cup crushed fresh pineapple or pineapple canned in juice 

1 medium garlic clove, minced 

2 tablespoons minced fresh mint leaves or 2 teaspoons dried mint 

1 

⁄4 cup minced green or red onion 

Place halibut steaks on oiled baking sheet. Combine pineapple, garlic, mint, 

and onion in bowl. Toss and let stand while fish cooks. Broil halibut steaks 

3 inches from heat source until fish flakes easily with fork. 

Serve pineapple salsa alongside the halibut. 




Protein 27 g 


Fat 2 g 

Sodium 186 mg 

Cholesterol 202 mg

Grilled Salmon Supreme 

2 4-ounce salmon fillets 

1 1 ⁄2 tablespoons honey-mustard salad dressing 

1 

⁄4 teaspoon Old Bay seasoning 

1 

⁄2 teaspoon dried thyme 

1 medium tomato, cut into 6 thin wedges 

1 medium onion, sliced thin 

Prepare grill. Place salmon fillets on heavy-duty aluminum foil, skin side 

down. Combine salad dressing, Old Bay seasoning, and thyme in bowl. 

Spoon about half of mixture onto salmon. Grill salmon about 5 minutes over 

medium-hot fire. Place tomato wedges and onion slices on each fillet. 

Grill another 5 minutes, basting with remaining salad dressing mixture, 

until fillets flake when pierced with fork. Serve immediately. 


One serving 3 lean meats 1 fat 


Protein 24 g 


Fat 10 g 

Sodium 297 mg 

Cholesterol 54 mg

Snapper with Pine Nuts and Olives 

1 pound red snapper fillets 

1 teaspoon black peppercorns 

2 bay leaves 

1 

⁄2 navel orange, unpeeled and sliced 

2 tablespoons chopped ripe olives 

2 tablespoons pine nuts 

Preheat oven to 400°F. Place snapper fillets in middle of parchment paper 

large enough to wrap fish. Top with peppercorns, bay leaves, and orange 

slices. Seal parchment paper, and place on baking sheet with end folds 

tucked under. Bake 30 to 40 minutes. Open parchment paper. Carefully 

remove bay leaves and orange slices. Sprinkle with olives and pine nuts. 

Broil 3 minutes to brown nuts and top of fish. Serve immediately. 




Protein 23 g 


Fat 6 g 

Sodium 157 mg 

Cholesterol 93 mg

Tuna Niçoise Fusilli 

1 

⁄2 cup diced fennel 

1 

⁄2 cup diced green bell pepper 

1 6-ounce can solid white meat tuna packed in water, drained and flaked 

1 

⁄4 cup pitted black olives, cut in half 


1 tablespoon capers 

6 ounces uncooked fusilli 

Combine fennel, pepper, tuna, olives, olive oil, and capers in bowl. Bring 

saucepan of salted water to boil, and cook fusilli until tender. Drain. 

Add tuna and vegetables. Gently fold together with rubber scraper. 



One serving 1 starch 2 lean meats 2 fats 


Protein 16 g 


Fat 16 g 

Sodium 405 mg 

Cholesterol 58 mg

Seafood Stew 

1 

⁄4 cup white wine or chicken broth 

1 cup finely chopped green and red bell pepper 

2 cups diced onion 

1 cup chopped celery 


1 

⁄2 teaspoon Old Bay seasoning 

2 cups canned tomatoes 

1 pound fresh halibut or haddock or amberjack, cubed 

1 pound peeled and deveined shrimp 

Combine wine or broth, red and green pepper, onion, celery, garlic, Old Bay 

seasoning, and tomatoes in large saucepan. Bring mixture to a boil. 

Simmer 10 to 15 minutes, until vegetables are soft. Add fish and shrimp. 

Lower heat to simmer, and cook 10 to 15 minutes longer 

until shrimp are pink and tender. 


One serving 4 very lean meats 


Protein 27 g 


Fat 2 g 

Sodium 297 mg 

Cholesterol 99 mg

Shrimp Chowder 

1 


1 

⁄4 cup finely chopped onion 


8 ounces low-fat cream cheese 

1 cup low-fat milk 

1 large potato, peeled and cubed 

3 

⁄4 pound frozen cooked shrimp, thawed 

In large saucepan, sauté celery and onion in oil. Add cream cheese and milk. 

Stir over low heat until cheese is melted. Add potato. Cook until potato 

cubes are tender, about 8 to 10 minutes over low heat. Stir in shrimp. 

Heat thoroughly and serve. 


One serving 3 lean meats 1 starch 2 fats 


Protein 24 g 


Fat 21 g 

Sodium 197 mg 

Cholesterol 127 mg

Cajun Stir-Fry 


1 pound shrimp, shelled and deveined 

1 14-ounce bag frozen broccoli florets 

1 


1 tablespoon Cajun seasoning 

Preheat wok. Add oil and shrimp. Stir-fry until shrimp are pink. 

Stir in broccoli, onion, and Cajun seasoning. Stir-fry 3 to 5 minutes 

until vegetables are tender. Serve over rice. 


One serving 4 very lean meats 2 vegetables 1 fat 


Protein 27 g 


Fat 7 g 

Sodium 674 mg 

Cholesterol 137 mg

Savory Garlic Shrimp 

1 tablespoon lemon pepper oil (see Note) 

1 pound fresh shrimp, peeled, or frozen shrimp, thawed 

2 tablespoons chopped green onion 


Heat oil in skillet over medium heat. Add shrimp and onion. 

Sauté, stirring constantly, until shrimp are pink and tender. 

Just before serving, top with parsley. 




Protein 19 g 


Fat 6 g 

Sodium 174 mg 


Note: Flavored oil is available from Eatzi’s Market and Bakery 


Basil Shrimp Skewers 

1 


1 tablespoon chopped fresh basil leaves or 1 teaspoon dried basil 

1 pound fresh or frozen shrimp, peeled and deveined 

Combine all ingredients in shallow glass dish. Toss to coat shrimp. Cover and 

refrigerate 1 hour. Preheat grill. Remove shrimp from marinade, and thread 

onto skewers. Arrange skewers on grill. Brush with marinade during grilling. 

Cook 4 to 5 minutes on each side. 




Protein 19 g 


Fat 8 g 

Sodium 287 mg 

Cholesterol 147 mg

Vegetables and Vegetarian Delights 

Vegetables are more than just side dishes. They also can be the basis 

of satisfying main courses packed with vitamins and minerals. 

When possible, for mouthwatering flavor and maximum nutrition, 

choose recipes that feature seasonal and locally grown produce. 

Pasta with Pesto 

1 


1 


1 


1 

⁄4 cup chopped fresh basil leaves or 2 tablespoons dried basil 


1 pound pasta, uncooked 

Combine olive oil, cheese, parsley, basil, and garlic in blender or food 

processor. Process until smooth. Cook pasta in unsalted boiling water 

according to package directions until fork tender. Drain pasta. 

Toss with pesto sauce. Serve hot. 


One serving 2 starches 1 medium-fat meat 2 fats 


Protein 14 g 


Fat 12 g 

Sodium 66 mg 

Cholesterol 47 mg

Penne with Spinach and Goat Cheese 

12 ounces penne or other tubular pasta 



1 pound fresh spinach leaves, washed, stems removed 

1 

⁄4 cup (2 ounces) goat cheese 

1 tablespoon finely chopped fresh rosemary leaves or 1 teaspoon dried 

rosemary, crushed 

1 

⁄4 cup toasted pine nuts or walnuts 

Cook pasta in boiling water according to package directions. While pasta is 

cooking, combine oil and garlic in skillet. Sauté 1 minute. Add spinach to 

skillet. Stir to coat spinach leaves. Add goat cheese and rosemary to spinach 

mixture. Drain pasta, and stir into spinach and goat cheese. 

Just before serving, sprinkle with nuts. 


One serving 3 starches 2 fats 1 vegetable 


Protein 18 g 


Fat 12 g 

Sodium 153 mg 

Cholesterol 10 mg

Fresh-Vegetable Lasagna 

1 27-ounce jar pasta sauce 

4 1 ⁄2 ounces (8 sheets) oven-ready, no-boil lasagna noodles 

8 ounces low-fat ricotta cheese 

1 


1 

⁄2 cup shredded low-fat mozzarella cheese 

1 cup sliced fresh mushrooms 

1 

⁄2 cup shredded fresh zucchini 

2 cups whole-leaf fresh spinach, stems removed 

Preheat oven to 375°F. Lightly oil 3-inch-deep lasagna baking dish. Spread 

about 1 ⁄2 cup pasta sauce in bottom of pan. Layer four uncooked lasagna 

sheets on sauce. Spread 1 ⁄2 cup pasta sauce over noodles, and then half the 

ricotta cheese, half the Parmesan cheese, and half the mozzarella cheese. 

Spread with half the mushrooms, zucchini, and spinach. Layer remaining four 

lasagna sheets, and repeat layers of remaining sauce, cheeses, and 

vegetables. Cover with foil or lid. Bake 40 to 50 minutes. 

Uncover and bake 5 minutes longer to brown top. Remove from oven. 

Let stand 10 to 15 minutes before cutting. 


One serving 2 starches 2 medium-fat meats 2 vegetables 


Protein 27 g 


Fat 11 g 

Sodium 353 mg 

Cholesterol 84 mg

Barley-Rice Pilaf 

1 tablespoon butter or margarine 

1 small onion, chopped 

1 

⁄3 cup barley 

1 

⁄3 cup white rice 

2 cups water 

1 carrot, peeled and chopped 

1 stalk celery, chopped 

Salt and pepper (to taste) 

Melt butter in saucepan over medium heat. Add onion. Sauté until onion is 

tender. Add barley, rice, water, carrot, celery, salt, and pepper. Bring to a boil. 

Reduce heat to simmer. Cover and cook 15 minutes, or until liquid is 

absorbed and vegetables are soft. 


One serving 1 starch 1 vegetable 


Protein 3 g 


Fat 4 g 

Sodium 83 mg 

Cholesterol 5 mg

Sweet Potatoes over Rice 

1 pound sweet potatoes, peeled 


1 small onion, chopped 



1 

⁄2 cup frozen green peas, thawed 

2 cups hot cooked basmati rice (or other white rice) 


Cut sweet potatoes into 1 ⁄2-inch chunks. Cover with water, and heat to 

boiling. Cook over medium heat until tender. Heat oil in skillet. Add onion 

and garlic. Sauté until tender. Add coconut milk, drained sweet potatoes, 

and peas. Simmer 10 to 15 minutes to blend flavors. Place hot rice on plates. 

Top with potato mixture. Sprinkle with cilantro before serving. 


One serving 2 starches 2 fats 


Protein 4 g 


Fat 13 g 

Sodium 69 mg 

Cholesterol 0 mg

Quinoa with Apricots and Pecans 

2 cups water 

1 cup quinoa 

1 

⁄4 cup chopped pecans, toasted 

1 

⁄4 cup chopped dried apricots 

1 


1 

⁄4 cup raspberry vinaigrette salad dressing 

Boil water in medium saucepan. Stir in quinoa. Cover, reduce heat, and 

simmer 10 minutes. Turn off heat source and leave on burner, covered, for 

20 minutes until water is absorbed. Pour quinoa into large mixing bowl. 

While quinoa is still warm, stir in pecans, apricots, onion, and salad dressing. 

Toss to mix; serve either warm or cool. 


One serving 1 starch 1 fruit 2 fats 


Protein 11 g 


Fat 12 g 

Sodium 58 mg 

Cholesterol 0 mg

Pineapple Rice 

2 cups water 


1 


1 cup long-grain white rice 

1 8-ounce can crushed pineapple 

1 

⁄2 cup frozen peas 

2 scallions or green onions, chopped 

Combine water, olive oil, salt, and rice in saucepan. 

Cook over medium heat 15 to 20 minutes, or until liquid is absorbed. 

Add pineapple, peas, and green onions. 

Cook until peas are tender, about 5 minutes longer. 


One serving 2 starches 


Protein 4 g 


Fat 2 g 

Sodium 58 mg 

Cholesterol 0 mg

Orange and Basil Black Beans 

2 cups cooked black beans or canned black beans, rinsed and drained 

1 

⁄2 cup peeled, seeded, and chopped cucumber 

1 

⁄2 cup seeded and chopped plum tomatoes 

1 

⁄2 cup thinly sliced celery 

2 tablespoons finely chopped fresh basil leaves 

1 

⁄2 cup mandarin orange sections 

3 tablespoons low-fat vinaigrette salad dressing 

Combine all ingredients in bowl. Toss gently. 

Let stand 30 to 60 minutes for flavors to blend before serving. 


One serving 1 starch 1 lean meat 1 vegetable 


Protein 11 g 


Fat 4 g 

Sodium 272 mg 

Cholesterol 0 mg

Red Lentil Hash 

1 1 ⁄2 cups dried red lentils, rinsed and drained 

3 1 ⁄2 cups water 

1 carrot, shredded 

1 small zucchini, shredded 

1 

⁄2 red bell pepper, diced 

1 green onion, chopped fine 

1 teaspoon grated fresh gingerroot or 1 ⁄4 teaspoon ground ginger 

1 

⁄4 cup balsamic vinaigrette salad dressing 

In large saucepan, bring lentils and water to a boil. Reduce heat to simmer. 

Cook 10 minutes. Add carrot, zucchini, red pepper, green onion, ginger, and 

salad dressing. Cover and cook 3 to 5 minutes longer. Remove from heat. 

Let stand 5 minutes before serving. 


One serving 2 starches 1 lean meat 


Protein 15 g 


Fat 4 g 

Sodium 216 mg 

Cholesterol 0 mg

Mushroom-Barley Stew 

1 pound fresh mushrooms 

1 

⁄4 cup olive oil or vegetable oil 

1 medium onion, peeled and chopped 

2 cloves garlic, peeled and chopped 

2 stalks celery, diced 

2 carrots, peeled and chopped 

1 quart water 

1 cup barley 

1 



Wash and thinly slice mushrooms. Heat oil in large saucepan; add 

mushrooms, onion, and garlic. Sauté until soft. Add celery, carrots, water, and 

barley. Heat to boiling, stirring frequently. Lower heat, and simmer, covered, 

until barley is tender, about 30 to 40 minutes. Just before serving, sprinkle 

with parsley, and season with salt and pepper. 


One serving 2 starches 1 lean meat 1 vegetable 


Protein 14 g 


Fat 4 g 

Sodium (with no salt added) 187 mg 

Cholesterol 0 mg

Curried Lentil Stew 


1 


1 carrot, peeled and chopped 

1 to 2 teaspoons curry powder 

2 bay leaves 

2 cups water 

1 14-ounce can whole tomatoes 

1 

⁄2 cup lentils, rinsed and drained 

1 cup diced potatoes 


Heat oil in large saucepan over medium heat. Add onion, carrot, curry 

powder, bay leaves, water, tomatoes, lentils, and potatoes. 

Bring to boil; reduce heat and simmer 25 to 30 minutes, covered. 

When lentils are tender, remove from heat, and season with salt and pepper. 


One serving 2 starches 1 very lean meat 


Protein 9 g 


Fat 1 g 

Sodium 371 mg 

Cholesterol 0 mg

Black Bean Soup 

1 15-ounce can black beans, undrained 



1 


2 fresh tomatoes, seeded and chopped 



Combine beans, onion, garlic, cumin, and tomatoes in large saucepan. Cook 

15 to 20 minutes over medium heat until onion is tender. Stir occasionally, 

and add water as needed to prevent sticking. Remove from heat. Cool. Puree 

half of soup in blender or food processor until smooth, and return it to 

saucepan. If soup is too thick, add water to desired consistency. Reheat soup. 

Sprinkle with cilantro, salt, and pepper just before serving. 




Protein 4 g 


Fat 1 g 

Sodium (no salt added) 67 mg 

Cholesterol 0 mg

Mexican Eggs 


1 



1 

⁄2 cup frozen corn, thawed 

1 


2 eggs, slightly beaten 

1 

⁄2 cup unsalted corn chips 

Heat oil in large skillet; add onion and garlic. Sauté over medium heat until 

onion is tender. Add corn, cumin, and eggs. Stir until eggs are set. Arrange 

corn chips on plate. Spoon egg mixture on chips. Serve immediately. 


One serving 1 medium-fat meat 2 starches 1 fat 


Protein 9 g 


Fat 7 g 

Sodium 87 mg 

Cholesterol 213 mg


2 large flour tortillas 

1 

⁄2 cup hummus or crumbled feta cheese 

2 green onions, finely chopped 

1 

⁄2 cup shredded lettuce 

1 

⁄2 large cucumber, seeded and chopped 

Spread tortillas with hummus, or sprinkle with cheese. Top with onions, 

lettuce, and cucumber. Roll up and serve. 


One serving 2 starches 1 medium-fat meat 1 vegetable 


Protein 6 g 


Fat 7 g 

Sodium 159 mg 

Cholesterol (with feta cheese) 19 mg

Easy Veggie Pizza 

4 small whole-grain pita bread rounds (or English muffin halves) 

1 cup small pieces of assorted vegetables such as broccoli, cauliflower, 

chopped green bell pepper, sliced mushrooms 

1 

⁄4 cup pizza sauce 

1 cup (2 ounces) shredded low-fat Mozzarella cheese 

Preheat oven to 400°F. Place pita bread rounds on baking sheet. Bake 

5 minutes. Meanwhile, steam vegetables just until tender. Spread pizza sauce 

on bread. Sprinkle with vegetables, and top with cheese. Bake 10 to 

12 minutes, or until cheese is melted and edges are brown. 


One serving 1 starch 1 vegetable 1 medium-fat meat 


Protein 10 g 


Fat 7 g 

Sodium 318 mg 

Cholesterol 36 mg

South of the Border Pizza 

1 whole wheat English muffin, split in half 

1 

⁄4 cup mild or hot salsa 

2 green onions, chopped fine 

1 

⁄2 green bell pepper, chopped fine 

1 

⁄4 cup shredded low-fat Monterey Jack or cheddar cheese 

Place muffin halves on toaster oven rack or baking sheet. 

Spread salsa on each muffin half. Top with onions and green pepper. 

Sprinkle cheese evenly over muffin halves. 

Toast in toaster oven or broil in conventional oven until cheese melts. 


One serving 2 starches 2 medium-fat meats 1 vegetable 


Protein 23 g 


Fat 11 g 

Sodium 671 mg 

Cholesterol 108 mg

Roasted Asparagus with Rosemary 


14 thin fresh asparagus spears 

2 small garlic cloves, minced 

1 tablespoon fresh rosemary leaves or 1 teaspoon dried rosemary 

Preheat oven to 425°F. Combine oil, asparagus, garlic, and rosemary in 

baking pan. Toss gently to coat each spear of asparagus. 

Roast uncovered 10 minutes, or until asparagus is tender. 


One serving 1 vegetable 


Protein 2 g 


Fat 3 g 

Sodium 42 mg 

Cholesterol 0 mg

Asparagus and Pistachio Risotto 

1 


1 small onion, chopped fine 

2 cups arborio rice 

4 to 4 1 ⁄2 cups water 

1 

⁄2 pound fresh thin asparagus spears, cut into 1-inch pieces 

1 

⁄4 cup whipping cream 

1 


1 

⁄4 cup shelled, chopped pistachios 

Heat oil in saucepan. Add onion and sauté until onion is soft, about 

3 minutes. Add rice and 3 cups water, stirring constantly. As liquid is 

absorbed, add additional 1 to 1 1 ⁄2 cups water and continue cooking until 

rice is tender. Add asparagus. Remove from heat. Stir in cream and cheese. 

Just before serving, sprinkle with nuts. 


One serving 2 starches 1 fat 1 medium-fat meat 1 vegetable 


Protein 14 g 


Fat 12 g 

Sodium 121 mg 

Cholesterol 94 mg

Roasted Asparagus Parmesan 

1 pound asparagus spears 


1 


Preheat oven to 400°F. Lay asparagus spears on lightly oiled cookie sheet. 

Drizzle with olive oil. Sprinkle with cheese. 

Roast 10 minutes, or until asparagus is tender. 


One serving 1 vegetable 1 fat 1 ⁄2 medium-fat meat 


Protein 4 g 


Fat 9 g 

Sodium 79 mg 

Cholesterol 27 mg

Green Bean and Cherry Tomato Casserole 

1 pound fresh green beans 

1 small red onion, sliced thin 



12 cherry tomatoes, cut in half 

1 tablespoon fresh thyme leaves or 1 teaspoon dried thyme 

Steam green beans just till tender. Combine beans, onion, olive oil, vinegar, 

tomatoes, and thyme in skillet. Sauté about 2 minutes, stirring constantly. 



One serving 2 vegetables 1 fat 


Protein 2 g 


Fat 6 g 

Sodium 37 mg 

Cholesterol 0 mg

Marinated Broccoli 

1 pound broccoli, cut into serving pieces 

1 2-inch piece fresh gingerroot 

1 


Steam broccoli until tender. Place in shallow glass casserole dish. Grate 

ginger, and sprinkle over broccoli. Pour salad dressing over broccoli. Cover. 

Refrigerate at least 1 hour before serving. 




Protein 2 g 


Fat 6 g 

Sodium 291 mg 

Cholesterol 0 mg

Hot German Cabbage 

1 tablespoon margarine or butter 

2 cups shredded red cabbage 

1 apple, chopped 

1 

⁄2 small onion, chopped 

2 teaspoons sugar 

1 

⁄2 teaspoon caraway seeds 

1 

⁄4 teaspoon dry mustard 


Melt margarine in large skillet. Sauté cabbage, apple, and onion in skillet 

over medium heat until apple is tender. Add sugar, caraway seeds, mustard, 

and vinegar. Simmer until cabbage is tender, about 5 minutes. 


One serving 1 vegetable 1 fruit 1 fat 


Protein 1 g 


Fat 4 g 

Sodium 18 mg 

Cholesterol (with margarine) 0 mg 

Cholesterol (with butter) 5 mg

Stir-Fried Collards 

1 bunch (about 1 pound) fresh collard greens 


2 small cloves garlic, chopped fine 

1 to 2 teaspoons oyster sauce 

Freshly ground pepper to taste 

Steam collard greens just till tender. Heat wok and add oil. Stir-fry garlic 

until lightly brown. Add greens and oyster sauce. Stir constantly to blend 

ingredients. Serve immediately with freshly ground pepper. 




Protein 1 g 


Fat 7 g 

Sodium 67 mg 

Cholesterol 0 mg

Herb-Roasted Potatoes 

2 pounds small red potatoes 


4 tablespoons chopped fresh basil leaves or 2 tablespoons dried basil 

1 


Preheat oven to 400°F. Wash potatoes, and cut into quarters. Put potato 

wedges in bowl, and add olive oil, basil, and salt. Toss gently to coat potato 

wedges evenly with oil mixture. Pour onto baking sheet. Bake 30 to 

40 minutes, or until edges of potatoes are brown and crisp. 




Protein 1 g 


Fat 4 g 

Sodium 301 mg 

Cholesterol 0 mg

Salt-Baked Rosemary Potatoes 

3 pounds kosher salt 

1 1 ⁄2 pounds fingerling potatoes 

4 to 6 sprigs rosemary 

Olive oil 

Preheat oven to 400°F. Pour thin layer of salt in a 13 9 baking pan. 

Place potatoes in single layer on top of salt. Scatter rosemary over potatoes. 

Cover with remaining salt. Bake 40 to 45 minutes, or until fork-tender. 

Leave potatoes in salt until ready to serve. 

Just before serving, brush off salt, and drizzle with olive oil. 




Protein 2 g 


Fat 1 g (without olive oil) 

Sodium 218 mg 

Cholesterol 0 mg

Garlic Sautéed Spinach and Onions 


1 teaspoon butter or margarine 

3 cups chopped fresh spinach leaves, stems removed 



Heat olive oil and butter in saucepan over medium heat. Add spinach, onion, 

and garlic. Sauté until spinach is limp and tender. Serve hot. 




Protein 1 g 


Fat 7 g 

Sodium 31 mg 


Baked Sweet Potatoes 

Stuffed with Cranberries, Pear, and Pecans 

4 medium-size sweet potatoes 

1 cup fresh or frozen cranberries 

1 ripe pear, peeled, cored, and chopped 

1 

⁄3 cup coarsely chopped pecans 

1 tablespoon brown sugar 

Preheat oven to 400°F. Place sweet potatoes on baking sheet. Bake until 

potatoes are tender when pierced with fork, about 45 minutes. Meanwhile, 

combine cranberries, pear, pecans, and brown sugar in saucepan. Simmer 

over medium heat until pears are tender and cranberries “pop.” Cut open 

each sweet potato. Using fork, gently mash pulp inside each potato. 

Mound cranberry mixture into each sweet potato. Serve warm. 




Protein 2 g 


Fat 7 g 

Sodium 87 mg 

Cholesterol 0 mg

Desserts 

Who doesn’t like dessert? Delicious desserts need not be off-limits 

to people with diabetes. Try these mouthwatering, easy-to-make 

recipes. 

Pecan Pie 

1 

⁄2 cup light corn syrup 

1 

⁄2 cup brown sugar 

1 

⁄2 cup no-calorie sweetener, such as Splenda 

3 eggs 

1 

⁄4 cup margarine or butter, melted 

1 


1 

⁄2 cup pecan halves 

1 9-inch unbaked piecrust 

Preheat oven to 350°F. Combine corn syrup, brown sugar, sweetener, eggs, 

margarine, and water in large bowl. Beat well. Pour filling into unbaked 

piecrust. Sprinkle with pecans. Bake 40 to 50 minutes, or until center is set 

(toothpick comes out clean). Cool. 


One serving 3 carbohydrates (or 1 starch 2 fruits) 3 fats 


Protein 3 g 


Fat 17 g 

Sodium 90 mg 

Cholesterol 206 mg

Strawberry Pizza Dessert 

1 17-ounce package refrigerated sugar cookie dough 

8 ounces low-fat cream cheese, softened 

1 


2 cups sliced fresh strawberries 


Roll out cookie dough into a round pizza pan. Bake according to directions 

on package. Cool. Meantime, beat cream cheese and sweetener together 

until fluffy. Spread over top of cooled crust. Place strawberry slices over 

cheese filling. Just before serving, sprinkle with powdered sugar. 


One serving 2 carbohydrates (or 1 starch 1 fruit) 2 fats 


Protein 4 g 


Fat 12 g 

Sodium 128 mg 

Cholesterol 18 mg

Chocolate Raspberry Cheesecake 

1 1 ⁄2 pounds (3 8-ounce packages) low-fat cream cheese, softened 

1 cup no-calorie sweetener, such as Splenda 

2 eggs 

1 cup low-fat vanilla yogurt 

1 


15 no-sugar chocolate wafers 

3 

⁄4 cup low-sugar raspberry preserves 

Preheat oven to 400°F. Combine cream cheese, sugar substitute, eggs, 

yogurt, and flour in mixing bowl. Beat with mixer at medium speed for about 

5 minutes, or until mixture is smooth. Crush cookies in blender until they are 

fine crumbs; transfer to separate mixing bowl. Heat 1 ⁄4 cup raspberry 

preserves; add to cookie crumbs. Toss together. Press crumb mixture into 

bottom of 8-inch springform pan. Place in freezer about 5 minutes to set. 

Spread remaining preserves over crust. Pour cream cheese batter over 

raspberry preserves. Bake 10 minutes. Reduce oven temperature to 300°F. 

Bake 35 minutes longer, or until center is firm. Turn oven off. Leave 

cheesecake in oven for another hour; remove it and let cool thoroughly. 

Open springform pan, and transfer cheesecake to serving platter. 


One serving 1 carbohydrate (or 1 starch) 2 fats 


Protein 7 g 


Fat 12 g 

Sodium 241 mg 

Cholesterol 72 mg

Chocolate Kwanzaa Cake 

2 

⁄3 cup butter or margarine, softened 

3 


3 


2 eggs 


3 

⁄4 cup cocoa powder 

1 1 ⁄2 teaspoons baking soda 

2 cups (16 ounces) low-fat plain yogurt 

1 

⁄2 cup (1 ripe) mashed banana 

1 

⁄2 cup flaked sweetened coconut 


Preheat oven to 350°F. Grease and flour Bundt cake pan. Beat together 

butter, sugar, sugar substitute, and eggs until creamy. Add flour, cocoa, 

baking soda, and yogurt. Mix well. Stir in banana and coconut. Pour batter 

into prepared cake pan. Bake 55 to 60 minutes, or until wooden toothpick 

inserted into center comes out clean. Cool 10 minutes on wire rack. 

Invert and remove cake from pan. Cool thoroughly. 

Just before serving, sprinkle with powdered sugar. 




Protein 4 g 


Fat 13 g 

Sodium 241 mg 

Cholesterol 174 mg

German Chocolate Cake 

Unsweetened cocoa powder 

1 


1 box (18 1 ⁄4 ounces) German chocolate cake mix 

6 ounces ( 3 ⁄4 cup) low-fat plain yogurt 

1 


1 


2 large eggs 

Preheat oven to 350°F. Generously grease Bundt cake pan. Dust cake pan 

with cocoa. Sprinkle coconut onto sides and bottom of pan. Combine cake 

mix, yogurt, water, oil, and eggs in large mixing bowl. Blend with electric 

mixer on low speed for 1 minute to moisten all ingredients. Scrape sides of 

bowl with spatula. Beat at medium speed for 3 minutes longer. Pour batter 

into prepared cake pan. Bake 30 to 40 minutes, or until cake springs back 

when touched in middle with your finger. Cool on rack 5 minutes. 

Invert cake pan to remove cake. Cool completely. 




Protein 3 g 


Fat 12 g 

Sodium 253 mg 

Cholesterol 169 mg

Better than Sex Chocolate Cake 

1 box (18 1 ⁄4 ounces) chocolate cake mix 

3 

⁄4 cup fat-free evaporated milk 

1 6-ounce jar fat-free caramel ice-cream syrup 

1 2.2-ounce crunch chocolate bar “without added sugar,” 

cut into small pieces 

1 8-ounce container frozen fat-free whipped topping, thawed 

Bake cake in prepared 9 13 pan according to package directions. 

Cool on wire rack 5 minutes. With table knife, cut slits across top of cake, 

making sure not to go through to bottom. In saucepan over low heat, 

combine milk and caramel syrup. Stir until smooth. Slowly pour mixture over 

cake. Sprinkle surface of cake with chocolate pieces. Let cake cool 

completely. Cut into 15 pieces. Spoon whipped topping onto each serving. 


One serving 3 carbohydrates (or 1 starch 2 fruits) 1 fat 


Protein 3 g 


Fat 7 g 

Sodium 201 mg 

Cholesterol 48 mg

Root Beer Float Cake 

1 box (18 1 ⁄4 ounces) white cake mix 

1 3 ⁄4 cups sugar-free root beer 

1 


2 eggs 

1 envelope dry whipped topping mix 

Preheat oven to 350°F. Grease and flour 13 9 baking pan. Beat 

together cake mix, 1 1 ⁄4 cups root beer, vegetable oil, and eggs about 

2 minutes, or until batter is smooth. Pour into baking pan. Bake 30 to 

35 minutes, or until toothpick inserted into center comes out clean. Cool 

completely on wire rack. Prepare frosting by combining whipped topping mix 

and remaining 1 ⁄2 cup root beer in mixing bowl. Beat until stiff peaks form. 

Frost cake. Store in refrigerator. 




Protein 3 g 


Fat 11 g 

Sodium 297 mg 

Cholesterol 59 mg

Mocha Snack Cake 

1 box (18 1 ⁄4 ounces) chocolate cake mix 

1 1 ⁄4 cups cold coffee 

1 


3 eggs 

1 

⁄4 cup powdered sugar 

2 teaspoons instant coffee 

Preheat oven to 350°F. Lightly oil 9 13 baking pan. Beat together cake 

mix, coffee, vegetable oil, and eggs about 2 minutes, or until batter is 

smooth. Pour into prepared pan. Bake 30 to 35 minutes, or until toothpick 

inserted into center comes out clean. Cool on wire rack at least 15 minutes. 

Combine powdered sugar and instant coffee in blender. Blend to mix. 

Sprinkle on top of cake. 




Protein 4 g 


Fat 13 g 

Sodium 369 mg 

Cholesterol 62 mg

7-Up Cake 

1 box (18 1 ⁄4 ounces) yellow cake mix 

1 0.8-ounce box sugar-free instant vanilla pudding mix 

5 eggs 

1 


1 12-ounce can sugar-free 7-Up, or other sugar-free lemon-lime soda 


1 6-ounce can juice-packed crushed pineapple, undrained 

1 

⁄2 cup shredded coconut 

Preheat oven to 350°F. Lightly grease 9 13 baking pan. Combine cake 

mix, pudding mix, 3 eggs, and vegetable oil in mixing bowl. Beat until light 

and fluffy. Add 7-Up, mixing on low speed until well blended. Pour into 

prepared pan. Bake 40 minutes, or until toothpick inserted into center comes 

out clean. Make topping while cake is baking by mixing together remaining 

2 eggs, sugar substitute, pineapple, and coconut. When cake is done baking, 

prick top all over with fork to allow topping to run through cake. Pour 

pineapple-coconut topping over cake. Return to oven for 5 more minutes. 

Cool on wire rack. 




Protein 5 g 


Fat 13 g 

Sodium 478 mg 

Cholesterol 54 mg

Pumpkin-Maple Cake 

1 1 ⁄2 cups pumpkin 

3 eggs 

1 1 ⁄4 cups low-sugar syrup 

1 cup sugar 

1 cup vegetable oil 



1 

⁄2 teaspoon baking soda 


1 



Preheat oven to 350°F. Oil Bundt cake pan or 9 13 baking pan. Beat 

together pumpkin, eggs, syrup, sugar, and vegetable oil. Add flour, baking 

powder, baking soda, cinnamon, and cloves. Beat until smooth. Pour into 

prepared pan. Bake 35 to 40 minutes, or until toothpick inserted into center 

comes out clean. Cool on wire rack 10 minutes. Remove from pan. 

When completely cool, sprinkle with powdered sugar. 




Protein 3 g 


Fat 12 g 

Sodium 127 mg 

Cholesterol 61 mg

Blueberry Loaf Cake 

1 cup margarine or butter 


4 eggs 

1 teaspoon pure vanilla extract 

1 


1 1 ⁄2 cups all-purpose flour 



Preheat oven to 350°F. Lightly oil and flour a 9 5 loaf pan. In large 

bowl, beat together margarine, sugar substitute, eggs, and vanilla. 

Add nutmeg, flour, and baking powder. Beat until well blended. 

Gently stir in blueberries. Pour into prepared pan. Bake 50 to 60 minutes, 

or until toothpick inserted into cake center comes out clean. 

Cool on wire rack 10 minutes; remove from pan. 


One serving 1 starch 2 fats 


Protein 4 g 


Fat 13 g 

Sodium 42 mg 

Cholesterol 59 mg

Banana Cake 


1 


3 eggs 

1 cup water 


2 ripe bananas, mashed 


Preheat oven to 350°F. Lightly oil and flour 13 9 baking pan. Prepare 

cake mix according to package directions, using the vegetable oil, eggs, and 

water. Add cinnamon and bananas. Mix well. Pour batter into prepared pan. 

Bake 35 to 40 minutes, or until toothpick inserted into center comes out 

clean. Remove from oven and cool on wire rack. 

Just before serving, dust with powdered sugar. 


One serving 2 carbohydrates 2 fats 


Protein 4 g 


Fat 12 g 

Sodium 291 mg 

Cholesterol 34 mg

Peanut Butter Cupcakes 


2 eggs 

1 

⁄3 cup creamy peanut butter 


1 1 ⁄2 cups low-fat milk 


Preheat oven to 350°F. Line muffin pan with paper baking cups. Beat cake 

mix, eggs, peanut butter, vegetable oil, and milk at medium speed 

2 minutes. When batter is smooth, pour into muffin cups. Bake 15 to 

20 minutes, or until toothpick inserted into center comes out clean. 

Cool completely, and remove from pan. 

Just before serving, sprinkle with powdered sugar. 

Makes 24 cupcakes. 

One cupcake 2 carbohydrates (or 1 starch 1 fruit) 2 fats 


Protein 6 g 


Fat 14 g 

Sodium 457 mg 

Cholesterol 62 mg

Double Chocolate Cupcakes 

1 box (18 1 ⁄4 ounces) devil’s food cake mix 

1 cup water 

3 eggs 

1 


1 

⁄2 cup semisweet chocolate pieces 

2 tablespoons unsweetened cocoa powder 

1 


Preheat oven to 350°F. Line muffin pan with paper baking cups. Prepare 

cake mix according to package directions, using the water, eggs, and 

vegetable oil. When batter is smooth, stir in chocolate pieces. Pour into 

cupcake pan. Bake 12 to 15 minutes, or until toothpick inserted into center 

comes out clean. Cool. Mix together cocoa and sugar substitute. 

Sprinkle on cupcakes. 

Makes 24 cupcakes. 

One cupcake 2 carbohydrates (or 1 starch 1 fruit) 2 fats 


Protein 3 g 


Fat 13 g 

Sodium 237 mg 

Cholesterol 32 mg

Chewy Nugget Bars 

3 tablespoons butter or margarine 

1 

⁄3 pound marshmallows 


1 


1 

⁄3 cup chopped walnuts 

1 

⁄2 cup semisweet chocolate chips, melted 

Oil an 8-inch square baking pan. In large saucepan, melt butter and 

marshmallows over low heat, stirring constantly. Remove from heat. 

Fold in cereal, coconut, and walnuts. Spread into prepared pan. 

Pat mixture evenly into pan. Drizzle chocolate over top. 

Chill until firm, and cut into 2-inch squares. 

Makes 16 squares. 

One square 3 carbohydrates (or 1 starch 2 fruits) 2 fats 


Protein 2 g 


Fat 12 g 

Sodium 174 mg 

Cholesterol 18 mg

Lemon Yogurt Bars 

1 17-ounce package refrigerated sugar cookie dough 

1 1 ⁄2 teaspoons baking powder 

1 


2 eggs 

6 ounces ( 3 ⁄4 cup) low-fat lemon yogurt 


Preheat oven according to cookie dough package. Press cookie dough into 

bottom of 9 13 baking pan. Bake 12 to 15 minutes, or until browned. 

For topping, combine baking powder, sugar substitute, eggs, and yogurt in 

mixing bowl. Beat well. Pour evenly over baked crust. Bake another 15 to 

20 minutes until top is crispy and set. Cool in pan on wire rack. Cut into 

24 bars. Before serving, sprinkle with powdered sugar. 

Makes 24 bars. 

One bar 2 carbohydrates (or 1 starch 1 fruit) 2 fats 


Protein 4 g 


Fat 13 g 

Sodium 210 mg 

Cholesterol 84 mg


1 


1 


2 eggs 

1 


2 ounces unsweetened chocolate, melted 



Preheat oven to 350°F. Lightly oil 9 13 baking pan. Beat together sugar, 

sugar substitute, eggs, vegetable oil, and chocolate until light and fluffy. 

Add flour and baking soda. Mix well. Pour into prepared pan. 

Bake 25 to 30 minutes, or until center is firm. Do not overbake. 

Cool in pan on wire rack. Cut into 16 bars. 

Makes 16 brownies. 

One brownie 2 carbohydrates (or 1 starch 1 fruit) 2 fats 


Protein 3 g 


Fat 12 g 

Sodium 291 mg 

Cholesterol 33 mg

Chewy Chocolate Gingerbread Cookies 



1 teaspoon ground ginger 

1 


1 


1 

⁄2 cup margarine or butter, softened 

1 

⁄3 cup dark brown sugar 

1 

⁄4 cup molasses 

2 eggs 

1 cup semisweet chocolate pieces 

Mix flour, baking soda, ginger, cloves, and nutmeg in bowl. In separate 

mixing bowl, beat together margarine, brown sugar, molasses, and eggs 

about 4 minutes until well combined. Mix in flour mixture and chocolate 

pieces. Spread dough onto waxed paper or plastic wrap. Shape dough into 

1-inch roll. Seal paper around dough. Refrigerate until firm, 2 hours or more. 

When ready to bake, preheat oven to 350°F. Pinch off enough dough to 

make 1 1 ⁄2-inch diameter balls. Place about 2 inches apart on lightly greased 

cookie sheet. Bake 10 to 12 minutes, or until dough surface cracks. Cool 5 

minutes on pan before transferring to wire rack to finish cooling. 

Makes 24 cookies. 

One cookie 2 carbohydrates (or 1 starch 1 fruit) 2 fats 


Protein 2 g 


Fat 13 g 

Sodium 55 mg 

Cholesterol (with margarine) 0 mg 


Sugar-Free Chocolate Chip Cookies 


1 


1 


1 


1 


1 egg 

1 

⁄2 cup semisweet chocolate pieces 

Preheat oven to 375°F. Combine flour, baking soda, and baking powder in 

bowl. Beat in oil, sugar substitute, and egg. Mix well. Stir in chocolate pieces. 

Drop by teaspoonfuls onto lightly oiled cookie sheet. Bake 10 to 12 minutes, 

or until browned. Remove from oven and cool on wire rack. 


One cookie 1 starch 1 fat 


Protein 2 g 


Fat 8 g 

Sodium 71 mg 

Cholesterol 14 mg

Peanut Butter Oatmeal Cookies 

1 


1 

⁄2 cup creamy peanut butter 

1 


1 egg 


1 


3 

⁄4 cup quick-cooking rolled oats 

Preheat oven to 375°F. Beat together oil, peanut butter, sugar, and egg. Add 

flour, baking soda, and oats, and beat well. Drop by rounded teaspoonfuls 

about 2 inches apart on lightly oiled cookie sheet. Bake in oven 8 to 

10 minutes, or until edges are golden. Cool on wire rack. 


One cookie 1 starch 2 fats 


Protein 3 g 


Fat 14 g 

Sodium 264 mg 

Cholesterol 16 mg

Tiramisu 

3 eggs, separated 

1 


1 cup mascarpone cheese or 8 ounces low-fat cream cheese 

1 cup espresso 

3 ounces ladyfingers 

Grated semisweet chocolate 

Combine egg yolks and sugar in medium saucepan over low heat. Beat with 

whip until thick and lemon colored. Cook 5 to 8 minutes, stirring constantly. 

Remove from heat. Add cheese. Beat until smooth. Cool thoroughly. 

Meanwhile, beat egg whites until so stiff you can turn bowl on its side and 

they don’t move. Fold into cheese mixture. Dip sugared side of ladyfingers 

halfway into espresso. Lay half the ladyfingers in single layer in bottom of 

8-inch square glass dish or trifle bowl. Spread on half the cheese mixture. 

Repeat ladyfinger layer. Spread with remaining cheese mixture. Sprinkle with 

grated chocolate. Refrigerate 2 hours or overnight before serving. 




Protein 5 g 


Fat 13 g 

Sodium 167 mg 

Cholesterol 188 mg

Coconut Cream Pudding 

1 0.8-ounce box sugar-free vanilla pudding mix 

2 cups coconut milk 

1 


Prepare pudding according to package directions, using coconut milk. 

Before pouring pudding into serving dishes, stir in flaked coconut. 

Serve warm or chilled. 


One serving 3 fats 


Protein 1 g 


Fat 18 g 

Sodium 18 mg 

Cholesterol 0 mg

Rice Pudding 

1 

⁄3 cup rice 

1 


4 cups low-fat milk 

Pinch saffron 

Cinnamon stick 

Preheat oven to 325°F. Mix together all ingredients in 3- to 4-quart 

casserole or ovenproof casserole dish. Bake 30 minutes. Stir. 

Bake 30 minutes longer. Rice kernels will begin to enlarge in mixture. 

Stir. Continue baking 10 to 15 minutes longer. Stir gently. 

Remove from oven when rice kernels are swollen. 

Pudding will thicken as it cools. 


One serving 1 starch 1 fruit 1 low-fat milk 


Protein 9 g 


Fat 7 g 

Sodium 157 mg 

Cholesterol 34 mg

Grapefruit Baked with Chocolate 

1 pink or white grapefruit, at room temperature 

1 tablespoon mini semisweet chocolate pieces 

2 fresh strawberries 


Preheat oven to 350°F. Slice grapefruit in half crosswise. Cut around 

grapefruit sections to loosen them and remove seeds. Sprinkle grapefruit with 

chocolate pieces. Place on baking pan. Bake uncovered about 5 minutes, or 

until chocolate softens. Remove from oven. Just before serving, top each half 

with a strawberry, and dust with powdered sugar. 


One serving 1 1 ⁄2 fruits 1 fat 


Protein 1 g 


Fat 4 g 

Sodium 0 mg 

Cholesterol 0 mg

Fruit Surprise Dessert 

1 cup fresh seedless grapes, halved 


1 cup fresh strawberries, halved 

1 cup chopped fresh peaches 

1 

⁄4 cup brown sugar 

2 cups low-fat vanilla yogurt 

In shallow 9 12 glass dish, combine grapes, blueberries, strawberries, 

and peaches; mix gently. Sprinkle brown sugar over fruit. Top with yogurt. 

Cover and refrigerate 2 to 3 hours or overnight. 

To serve, gently stir fruit and spoon into sherbet glasses. 


One serving 2 fruits 1 ⁄2 milk 


Protein 5 g 


Fat 4 g 

Sodium 147 mg 

Cholesterol 22 mg

Berries Macedonia (Fruit Compote) 

1 

⁄2 cup blueberries 

1 

⁄2 cup blackberries 

1 

⁄2 cup raspberries 

12 fresh or frozen sweet cherries 

2 ripe nectarines, cut into bite-size pieces 

1 cup white wine or apple juice 

1 tablespoon sambuca (anise liqueur) or 2 teaspoons pure brandy extract 

Combine all ingredients in mixing bowl. Toss gently. Cover and refrigerate 

2 to 4 hours. Serve in wineglasses or compote dishes. 


One serving 2 fruits 


Protein 1 g 


Fat 0 g 

Sodium 18 mg 

Cholesterol 0 mg

Bananas Flambé with Frozen Yogurt 

4 small, ripe bananas, peeled 

1 tablespoon margarine or butter 

1 tablespoon brown sugar 

1 


1 

⁄2 to 1 teaspoon pure rum extract 

2 cups low-fat frozen yogurt 

Cut bananas into slices. Melt margarine in skillet over medium heat. 

Add banana slices, sugar, and cinnamon. Sauté until bananas are browned, 

4 to 5 minutes. Remove from heat. Stir in rum extract. 

Divide warm bananas and sauce equally among 4 dessert dishes. 

Top each serving with 1 ⁄2 cup frozen yogurt. 


One serving 1 ⁄2 low-fat milk 2 fruits 1 fat 


Protein 3 g 


Fat 6 g 

Sodium 89 mg 

Cholesterol 15 mg

Tropical Macedonia 

1 cup water 

1 

⁄2 cup firmly packed fresh mint leaves 

1 


4 cups peeled and cubed tropical fruits—mango, papaya, 

pineapple, cherimoya 

1 banana, sliced thick 

1 teaspoon pure rum extract 

Simmer water and mint leaves together in saucepan 20 to 30 minutes to 

extract flavor. Cool. Stir in sugar substitute until dissolved. Add fruit and rum 

extract. Toss gently. Cover and refrigerate 2 to 3 hours before serving. 




Protein 1 g 


Fat 1 g 

Sodium 17 mg 

Cholesterol 0 mg

Apple and Cranberry Compote 

1 cup diced apples 

1 cup fresh or frozen cranberries 

1 

⁄4 cup raisins 

1 


1 

⁄2 teaspoon pure brandy extract 

2 to 3 packages sugar substitute (to taste) 

Combine apples, cranberries, raisins, and cinnamon in saucepan. Cook over 

low heat until fruit is soft, 10 to 12 minutes. Stir occasionally to prevent 

burning. Add small amounts of water if fruit mixture starts to stick. Remove 

from heat when fruit is soft, and stir in brandy extract and sugar substitute. 




Protein 1 g 


Fat 0 g 

Sodium 4 mg 

Cholesterol 0 mg

Cherry Cobbler 

1 


2 tablespoons margarine or butter, softened 

1 


1 


1 


1 


2 1 ⁄2 cups fresh sweet cherries, pitted 

Preheat oven to 350°F. Beat sugar, margarine, flour, baking powder, 

cinnamon, and milk in mixing bowl. Place cherries in lightly oiled 9-inch 

square baking pan. Spread flour mixture over cherries. Bake 25 to 

30 minutes, or until crust is brown. Serve warm. 




Protein 3 g 


Fat 8 g 

Sodium 203 mg 

Cholesterol 15 mg

Apple Crisp 

4 cups peeled, cored, and sliced apples 


1 


1 tablespoon pure brandy extract 

1 

⁄2 cup ready-to-eat granola 

Preheat oven to 375°F. Combine apples, sugar, cinnamon, and brandy 

extract in mixing bowl. Toss to mix thoroughly. Pour into lightly oiled 8-inch 

square baking pan. Sprinkle with granola. 

Bake 25 to 30 minutes, or until apples are tender. 




Protein 5 g 


Fat 7 g 

Sodium 241 mg 

Cholesterol 0 mg

7-DAY VEGAN 1800-2000kcal MEAL PLAN 

Sessions Day 1 Day 2 Day 3 Day 4 Day 5 Day 5 Day 7 

Breakfast 

Chocolate 

Strawberry 

Oatmeal 

Vegan 

Pancakes 

Overnight 

Blueberry 

Oats 

Vegan 

Porridge 

Keto 

Pear 

Walnut 

Oatmeal 

and 

Easy 

Vegan 

Oatmeal 

Vegan 

Quinoa 

Porridge 

Lunch 

Kale & sweet 

potato salad 

Spinach 

chickpeas 

Spinach 

pan 

casserole 

Broccoli Salad 

with Peanut 

Kale & 

sweet potato 

salad 

Tofu 

Scramble 

Grilled 

Eggplant 

Snack 

Chocolate 

chunk cookies 

Blueberry 

quinoa bran 

muffins 

Energy 

balls 

Apple sweet 

potato hash 

Pumpkin 

Biscuit 

Chocolate 

chunk 

cookies 

Chocolate 

chunk 

cookies 

Dinner 

Broccoli 

Salad 

Peanut 

with 

Spanakopita 

mashed 

potatoes 

Coconut 

Curry 

Roasted pumpkin 

and chickpea 

salad 

Tomato and 

garlic butter 

bean 

Healthy 

Oatmeal 

Vegan 

Banana 

Bread 

Dessert 

Golden Milk 

Smoothie 

Peanut butter 

oatmeal 

Coconut 

Ice cream 

Savory Oatmeal 

Strawberry 

chickpea 

pudding 

Peanut 

butter 

oatmeal 

Carrot cake 

oatmeal

VEGAN 

RECIPES 

10 VEGAN PORRIDGES 

APPLE PIE PORRIDGE 

Preparation Time: 10 Minutes 

Cooking Time: 10 Minutes 

Servings: 1 

Ingredients: 

Green Apple, organic, peeled & cored -1 

Almond Milk -1/2 cup 

Coconut Sugar -1/2 tablespoon 

Chia Seeds-2 tablespoons 

Cinnamon, ground-1/2 teaspoon 

Almond Butter -2 tablespoons 

Mixed Spices -1/2 teaspoon

Pecans, for toppings 

Method of Preparation: 

1. In a high-speed blender add all the ingredients except pecans and 

blend for 4 minutes or until smooth and well mixed. 

2. Put the mixture to a saucepan and heat over medium-low heat. 

3. Remove from heat once warm. 

4. Spoon the porridge into a bowl and garnish with chopped pecans. 

Tip: You can also top it with apples or blueberries. 

Nutritional Information per serving: 

Calories: 383 Kcal 

Carbohydrates: 36.2 g 

Fat: 28.5 g 

Proteins: 8.1 g

CHOCOLATE STRAWBERRY OATMEAL 



Servings: 1 

Ingredients: 

Vegan Dark Chocolate, chopped -1 tablespoon 

Rolled Oats -1/3 cup 

Cocoa Powder-1 tablespoon 

Banana, mashed -1 

Strawberries, diced-1/4 cup 

Nut Milk -1/2 cup 


1. Place nut milk, oats, cocoa powder and mashed banana in 

saucepan and combine well. 

2. Heat saucepan over medium heat and bring to a boil stirring 

frequently.

3. Lower hear and allow to simmer until all milk has been absorbed 

by the oats. 

4. Cook for about 8 minutes while stirring. 

5. Transfer to a serving bowl and top with diced strawberries. 

6. Serve hot or warm. 

Tip: You can top with chocolate chips if desired. 


Calories: 511 kcal 

Carbohydrates: 57 g 

Fat: 32 g 

Proteins: 8.9 g

OVERNIGHT BLUEBERRY OATS 



Servings: 2 

Ingredients: 

Blueberries, fresh -1/2 cup 

Rolled Oats-1/2cup 

Chia Seeds-1 tablespoon 

Coconut Milk-1/2 cup 

Pinch of Salt 

Almond Milk -1/2cup 

Vanilla Extract -1 teaspoon 

Maple Syrup -2 tablespoons


1. Place oats, maple syrup, chia seeds, salt, almond milk, and vanilla 

extract in a bowl and combine well. 

2. Add the blueberries and fold in. 

3. Transfer the mixture to mason jars and cover with lids 

4. When ready to serve, top with shredded coconut or more 

blueberries. 

Tip: You can also top with chia seeds. 




Fat: 17 g 

Proteins: 8 g

VEGAN KETO PORRIDGE 


Servings: 1 

Ingredients: 

Almond Milk, unsweetened -1 1/2 cups 

Coconut Flour -2 tablespoons 

Erythritol, Powdered 

Golden Flax seed Meal-3 tablespoons 

Protein Powder-2 tablespoons 


1. In a bowl mix the flax seed, coconut flour, and protein powder 

until well combined.

2. Add the milk to the mixture and boil until thick. 

3. Once cooked, add erythritol and toppings. 




Fat: 13.07 g 

Proteins: 17 g

PEAR & WALNUT OATMEAL 



Servings: 1 

Ingredients: 

For the sauce: 

Pear, organic, ripe & sliced -1 

Walnuts, chopped-2 teaspoons 



Coconut Sugar-1 teaspoon 

Nut Milk -1 1/2 cups 

Maple Syrup -1 tablespoon 

Coconut Oil -1 teaspoon 

Pinch of Salt 

Cocoa Powder-1 tablespoon 


1. Place oats in a saucepan and add the nut milk. Mix well.

2. Heat the saucepan over medium heat and cook for 4 minutes or 

until the mixture has thickened. 

3. Then add the coconut sugar and cinnamon and stir well. 

4. Meanwhile to make the sauce, mix all the ingredients listed in a 

small bowl until you get a fine smooth sauce. 

5. Pour the cooked porridge into a serving bowl and top with sliced 

pear, walnut, and chocolate sauce. 

Tip: Instead of pear, you can use banana. 




Fat: 10 g 

Proteins: 9 g

OVERNIGHT GOLDEN MILK OATS 



Servings: 2 

Ingredients: 

For the golden milk: 

For the Oats: 

Water, boiling -2 tablespoons 

Maple Syrup-1 tablespoon 

Cardamom, ground-1/4 teaspoon 

Nut Milk-2 cups 

Turmeric, ground-1 teaspoon 


Ginger, ground-1/4 teaspoon 

Hemp Hearts -2 tablespoons 

Rolled Oats -1 1/3 cups 

Golden Milk -1 1/2 cups 


Method of Preparation:

1. Mix maple syrup, cardamom, turmeric and ginger in a mediumsized 

bowl. 

2. Combine them well and add the boiling water. 

3. Pour in the nut milk and stir again. 

4. Check for sweetness and add more syrup if needed. 

5. Place oats, hemp hearts and chia seeds in a jar and shake well until 

combined. 

6. Spoon the golden milk into the jar and shake again until everything 

comes together. 

7. Place it in the refrigerator overnight. 

Tip: Serve with fresh fruit as a topping. 




Fat: 21.1 g 

Proteins: 20.2 g

EASY VEGAN OATMEAL 



Servings: 1 

Ingredients: 

Soy milk – 3/4 cup 

Oats – 1/4 cup 

Strawberry – 1, Medium Size 

Walnuts – 3, Whole 

Banana – 1, Medium 

Dates – 2, Whole 

Agave syrup – 1 teaspoon 

Cinnamon – 1/4 teaspoon 


1. Put milk into a saucepan and bring to a boil. Add oats and cook for 

15 minutes over medium heat. 

2. Place the mixture into a bowl and add the remaining ingredients. 

Stir well. 

3. Serve and enjoy 

Tip: Healthy and nutritious breakfast recipe




Fat: 13.1 g 

Proteins: 12.5 g

VEGAN QUINOA BREAKFAST PORRIDGE WITH STRAWBERRIES 



Servings: 2 

Ingredients: 

Uncooked quinoa – 1 cup 

Almond or soy milk – 2 cups 

Agave nectar or brown sugar – 1 tablespoon 

Vanilla extract – ¼ teaspoon 

Dash cinnamon 

Strawberries – 1 cup 

Hazelnuts or pecans optional 


1. Put almond milk and quinoa in a saucepan, cover and cook over 

low heat, stirring occasionally, for about 10 minutes. 

2. Add agave nectar or brown sugar, vanilla, and cinnamon and cook 

for 5 minutes or until quinoa is soft. 

3. Stir in strawberries and healthy toppings, and serve.

Tip: A good reason for having leftover quinoa: you can easily prepare it with 

readily available ingredients. 




Fat: 9.3 g 

Proteins: 7.8 g

HEALTHY OATMEAL 



Servings: 2 

Ingredients: 

Rolled oats – 1 cup 

Unsweetened almond milk – 1 medium 

Mashed banana – 1 medium 

Vanilla extract – ½ teaspoon 

Cinnamon – ½ teaspoon 

Pinch of salt 


1. In a saucepan, combine all ingredients and cook over medium heat. 

2. When boiling, reduce heat to low and cook for 3 minutes or until it 

has thickened. 

3. Once desired consistency is attained, remove from heat and serve 

immediately.

4. Top with banana slices 

Tip: Add other flavors as desired to make it more delicious 




Fat: 6 g 

Proteins: 7 g

OVERNIGHT COCONUT LATTE OATS 



Servings: 2 

Ingredients: 

Rolled oats – 1 cup 

Brewed coffee – ¼ cup 

Coconut milk – ¾ cup 

Maple syrup – 2 tablespoon 

Ground cinnamon – ½ teaspoon 


1. Place all the ingredients into a glass Tupperware bowl and mix. 

2. Cover and refrigerate overnight. 

3. Top with some coconut cream and shredded coconut including 

cinnamon 

4. Enjoy 

Tip: Very simple and easy to prepare recipe


Calories: 26 1Kcal 

Carbohydrates: 43g 

Fat: 8 g 

Proteins: 5 g

10 VEGAN SALADS 

KALE & SWEET POTATO SALAD 



Servings: 4 

Ingredients: 

Almonds, chopped-1/3 cup 

Salt, divided -3/4 teaspoon 

Sweet Potatoes, organic, medium & diced-2 

Cranberries, dried-1/3 cup 

Olive Oil, divided-3 tablespoons 

Red Onion, chopped-1/4 onion 

Juice of Lemon -1/2

For the dressing: 

Avocado, organic, large & diced-1 

Black Pepper-1/4 teaspoon 

Bunch of Curly Kale, washed & chopped-1 

Garbanzo Beans -1 can (15 ounces) 

Quinoa, to serve 

Salt-1/4 teaspoon 

Tahini Paste-1/2 cup 

Water -6 tablespoons 

Juice from Lemon-1 


1. Preheat the oven to 375˚F. 

2. Combine the diced sweet potatoes with 2 tablespoons of olive oil, 

pepper and ½ teaspoon of salt in a bowl. 

3. Transfer the mixture to a sheet pan and bake for 40 minutes or 

until the sweet potatoes are tender. Flip the potatoes once . 

4. Meanwhile, toss the kale with the remaining olive oil, salt and 

lemon juice in a bowl. Massage the kale with your hands for a 

minute to tenderize 

5. Add all the dried nuts to it and toss again. 

6. For the dressing, whisk all ingredients in a small mixing bowl until 

they become a smooth sauce. 

7. Toss the kale with the sweet potato mixture in a large mixing bowl, 

drizzle the dressing over it and toss again. 

8. Serve it with quinoa for a complete meal. 

Tip: If the salad is stored properly in an air-tight container, it stays well in 

refrigerator for 5 days. 




Fat: 41.3 g 

Proteins: 12.9 g

BUCKWHEAT NOODLE SALAD 



Servings: 2 

Ingredients: 

Brown Rice Vinegar -1 tablespoon 

Buckwheat (soba) Noodles -2 cups 


Boy Choy, small & chopped-1 

Sweet Corn -1 cup 

Sesame Oil -1 teaspoon 

Carrot, shaved -1/2 Cup 

Asparagus, shaved-2 cups 

Scallion, chopped-1/3 cup 


1. Cook the noodles according to the instructions given in the 

package. 

2. Cook until al dente then drain.

3. Stir the rest of the ingredients into the cooked soba noodles and 

cook over medium heat, covered, for 5 minutes. 

4. Transfer to a serving bowl and enjoy. 

Tip: If possible, look for purple asparagus for better taste. 




Fat: 7.6 g 

Proteins: 23.9 g

QUINOA CRANBERRY SALAD 



Servings: 6 

Ingredients: 

Carrots, grated -1/2 cup 

Quinoa, washed & drained -1 cup 

Curry Powder-1 1/2 teaspoons 

Peanuts-2 Handful 

Vegetable Broth -1 1/2 cups 

Almonds, toasted & chopped-1/3cup 

Cranberries, dried-1/2 cup 

Red Onion, chopped-1/4 onion 

Cilantro, fresh & chopped-3 tablespoons 

Yellow Bell Pepper, diced-1/2 Cup 

Juice from Lemon -1 

Cumin -1/8 teaspoon 

Olive Oil, as desired 

Lime Wedges, as desired


Black Pepper, as desired 


1. Heat a pan of medium-size over medium heat and add the quinoa. 

2. Toast it for few minutes or until dry. 

3. Pour the broth into the pan and raise the heat to high. 

4. Bring the mixture to a boil. 

5. Once it starts boiling, reduce to low heat and allow it to simmer for 

14 minutes or until the quinoa is fluffy and soft. 

6. Mix the cooked quinoa with the rest of the ingredients until 

everything is well mixed. 

7. Serve it chilled. 

Tip: Pair it with grilled tofu for a complete meal. 




Fat: 6 g 

Proteins: 6 g

COBB SALAD 



Servings: 4 

Ingredients: 

For the tofu: 

For the salad: 

Tofu, extra firm, drained, pressed & cubed -1/2 lb 

Turmeric-1/4 teaspoon 


Lemon Juice-2 teaspoons 

Garlic Powder-1/4 teaspoon 

Olive Oil -1 tablespoon 

Black Pepper-1/4 tablespoon 

Cherry Tomatoes, organic, large & halved -4


Avocado, organic & quartered -1 

Chives, chopped-2 tablespoons 

Romaine Lettuce, chopped-1 head 

Chickpeas, cooked -1 cup 

Salt -1/2 teaspoon 

Green Bell Pepper, cubed-1/4 pepper 

Red Bell Pepper, cubed -1/4 pepper 

Yellow Bell Pepper, cubed -1/4 pepper 

Maple Syrup -2 teaspoons 

Shallot, minced -2 tablespoons 


Water -1/4 cup 


Olive Oil -1/4 cup 

Red Wine Vinegar -1/4 cup 


1. Begin by making the dressing: mix together all the ingredients 

listed in a small mixing bowl until smooth and set it aside. 

2. Stir together salt, turmeric powder, garlic powder and pepper in a 

bowl. 

3. Heat olive oil in a skillet of medium-size over medium heat. 

4. Add the tofu and sauté for 10 minutes while flipping it once or 

twice. 

5. Spoon in the lemon juice over the tofu and toss again. 

6. Add turmeric powder over it and mix. 

7. Place the lettuce, cooked tofu and all the remaining ingredients in a 

large mixing bowl. 

8. Toss and drizzle with the dressing. 

Tip: If you can get it, add coconut bacon for more taste and texture. 




Fat: 43.9 g 

Proteins: 12.8 g

ROASTED SQUASH & CHICKPEA SALAD 



Servings: 6 

Ingredients 

Butternut Squash, deseeded & sliced lengthwise-2 1/2 pounds 

Cumin, ground-1 teaspoon 

Red Onion, small & thinly sliced -1 onion 

Coriander Leaves, chopped-1/2 cup 

Olive Oil -1/3 cup 

Coriander, ground- 1 teaspoon 

Figs, chopped-6 

Zest & Juice of Lemon -1 

Chickpeas, washed & drained -3/4 Cup 

Salt -1 teaspoon 



2. Lightly grease a roasting pan with a tablespoon of olive oil.

3. Add the squash, coriander, 2 tablespoons of olive oil and cumin to 

a bowl. 

4. Stir in salt and pepper and toss well. 

5. Once mixed transfer it to a roasting pan and roast for 20 minutes or 

until the squash is tender. Set aside to cool. 

6. Mix together chickpeas, onion, squash, coriander and figs in a 

large bowl. 

7. Spoon in the remaining olive oil, lemon juice and zest, salt and 

pepper. Toss well and serve. 

Tip: For a unique kick, you can add a pinch of turmeric powder. 




Fat: 14 g 

Proteins: 6 g

GREENS, AVOCADO & STRAWBERRY SALAD 



Servings: 2 

Ingredients: 

Avocado, medium, ripe & diced-1 

Extra Virgin Olive Oil -1 1/2 teaspoons 

Balsamic Vinegar -1/3 cup 

Salad Greens, torn -1 cup 

Basil leaves -1/3 cup 

Strawberries, hulled & sliced-1 cup 

Black Pepper, to taste 

Sesame seeds, toasted, to serve, optional 

Cherry Tomatoes, halved -1 cup 

Himalayan Salt, to taste 


1. Start by simmering the vinegar in a small saucepan over medium 

heat. 

2. Once it starts to simmer, lower the heat and allow it to simmer for 

another 8 to 10 minutes or until the vinegar has thickened and 

reduced by half. Set it aside. 

3. In the meantime, toss strawberries, salad leaves, basil, avocado and

tomatoes in a large mixing bowl. 

4. Spoon in the olive oil and toss again gently. 

5. Check for seasoning and add pepper and salt to taste. 

6. Finally, drizzle the balsamic reduction over it and toss so that 

everything is well combined. 

Tip: Garnish with toasted sesame seeds or chopped pecans if desired. 




Fat: 15 g 

Proteins: 4 g

ZUCCHINI RIBBON & LENTIL SALAD 



Servings: 1 

Ingredients: 


Brown Lentils, cooked -1/2 cup 

Cherry Tomatoes, quartered -10 

Zucchini, sliced into ribbons with a vegetable peeler, ends 

discarded -2 

Avocado, ripe & small-1 

Water -1/4 cup 

Parsley, fresh -1/2 cup 

Capers-15 


Juice of Lemon -1/2 tablespoon 

Extra Virgin Olive Oil -1 tablespoo 


1. Cook the lentils in a saucepan of water for half an hour. 

2. Once cooked, drain the lentils. 

3. Place the zucchini ribbons and tomatoes in a serving dish.

4. Make the dressing like that: place all the ingredients in a blender 

and blend on high speed for 2 to 3 minutes or until the dressing is 

smooth. 

5. Check for seasoning in the dressing and correct if needed. 

6. Finally, spoon in the cooked lentils and pour the dressing over the 

veggies. Toss once gently. 

Tip: You can use any lentils of your choice. 




Fat: 28.7 g 

Proteins: 12 g

ROASTED BEET & SPINACH SALAD 



Servings: 6 

Ingredients: 

Beets, small -10 

Extra Virgin Olive Oil -6 tablespoons 


Agave Syrup -2/3 cup 

Garlic cloves, minced -3 

Red Wine Vinegar- 6 tablespoons 

Pumpkin Seeds, roasted -1/4 pound 

Green Beans, cooked -1/2 pound 

Sea Salt, as needed 

Baby Spinach -1/4 pound 


1) Preheat the oven to 400˚F. 

2) Wrap the beets in foil and cook them in the oven for an hour or until 

they become soft. 

3) Once cooked, slice them into wedges. 

4) Mix together the oil, agave syrup, garlic, and vinegar in a small 

mixing bowl. 

5) Whisk the dressing well and check for seasoning. Correct if needed. 

6) Finally, add the pumpkin seeds, green beans, beets, parsley and 

spinach to it.

7) Serve immediately. 

Tip: Instead of red wine vinegar, you can also use sherry vinegar. 




Fat: 23.1 g 

Proteins: 8.9 g

BROCCOLI SALAD WITH PEANUTS 



Servings: 4 

Ingredients: 

Broccoli head, large & chopped into florets -1 

Peanuts -1/2 cup 

Edamame, shelled, cooked-1 cup 

Peanut Sauce (see below) 

Small Carrot, diced-1/2 

Green Onions, thinly sliced -1/2 cup 

Sesame Seeds, to garnish 

For the peanut sauce: 

Rice Vinegar-1 tablespoon 

Toasted Sesame Oil -1/8 teaspoon 

Hot Water-2 tablespoons 

Peanut Butter-1/4 cup 

Agave Nectar-1 tablespoon 

Tamari -1 tablespoon 


1. Boil a pot of water over medium-high heat. 

2. Once is starts boiling, add the broccoli florets and boil them for 25 

to 30 seconds.

3. Strain the florets and place them in a bowl of ice water. Drain. 

4. Place the drained florets in a bowl and add all the remaining 

ingredients. Toss to combine the ingredients well. 

5. To make the sauce: Whisk all the ingredients in a small mixing 

bowl until you get a smooth sauce. If your peanut sauce seems too 

thick, add more hot water as needed. Pour the sauce over the 

florets mix. Toss to combine well. 

Tip: You can even add slivered almonds to it for crunchier texture. 




Fat: 14.8 g 

Proteins: 12.4 g

BRUSSELS SPROUTS, APPLE & WALNUT SALAD 



Servings: 6 

Ingredients: 

For the vinaigrette: 

Red Onion, medium & shredded-1 

Brussels Sprouts, ends trimmed & shredded-1 lb 

Granny Smith Apple, medium & chopped-1 

Cranberries, dried -1/4cup 

Walnuts, chopped-1/4 cup 

Maple Syrup-2 tablespoons 

Extra Virgin Olive Oil -1/2 cup 

Dijon Mustard -1 tablespoon 

Garlic clove, finely minced-1 


Red Wine Vinegar-3 tablespoons 

Black Pepper, to taste


1. Combine red onion, Brussels sprouts, cranberries and apple 

together in a large bowl. 

2. Toast the walnuts in a medium-sized skillet over medium heat for 

about 2 to 3 minutes or until lightly browned. 

3. Add the toasted walnuts to the bowl and toss again. 

4. Make the dressing: Place all the ingredients listed in a jar and close 

with the lid. 

5. Shake the jar well until everything is well combined. 

6. Finally drizzle the dressing over the salad and toss again. 

Tip: Better when chilled in the refrigerator for ½ hour. 




Fat: 29.6 g 

Proteins: 8 g

10 VEGAN SNACKS 

ALMOND & NUTS GRANOLA BAR 



Servings: 8 Bars 

Ingredients: 

Almond Butter-2 tablespoons 

Cinnamon -2 teaspoons 

Raisins-1 cup 

Date Syrup -5 tablespoons 

Bananas, organic,,ripe-3 

Sunflower Seeds-1/4 cup 

Oats -1 cup 

Pumpkin Seeds-1/2 cup 

Almonds-2/3 cup 

Flaxseeds-1/2 cup 

Puffed Brown Rice -1 cup 

Method of Preparation 

1. Preheated the oven to 375˚F. 

2. In a mixing bowl add pumpkin seeds, almonds, flax seeds, raisins 

and puffed rice and combine well.

3. In a food processor, add bananas, almond butter, and dates and 

blend the mixture for a minute or until well blended. 

4. Spoon the mixture over the dry ingredients and combine well so 

that everything is sticky and well incorporated. 

5. Transfer the mixture to a baking sheetwith parchment paper and 

spread it out. 

6. Bake the mixture in the heated oven for 25 minutes, remove the 

baking sheet and cut the mixture into 8 bars with a knife. 

7. Return them to the oven and bake until well browned. 

8. Remove from oven and let them cool. You can store the bars in an 

air-tight container and serve when desired. 

Tip: You could use maple syrup instead of date syrup. 




Fat: 14.4 g 

Proteins: 10 g

BLUEBERRY QUINOA BRAN MUFFINS 



Servings: 12 Muffins 

Ingredients: 

Blueberries, organic-1 cup 


Quinoa Flour -1 cup 

Baking Soda -1 teaspoon 

Wheat Bran -1 cup 

Cinnamon -1 1/2 teaspoons 

Baking Powder-2 teaspoons 

Banana, ripe & mashed -1 


Coconut Milk -3/4 cup 

Molasses-1 tablespoon 

Apple Juice-1/2 cup 

Flax Seed Meal -1 tablespoon 



2. In a mixing bowl, add all of the dry ingredients except the 

blueberries and mix them well. 

3. In another bowl, mix together the wet ingredients and blend until 

well combined.

4. Combine all of the ingredients together. Whisk them well until 

well combined. 

5. Add the blueberries and gently fold in. 

6. Grease a muffin pan lightly and pour the batter into the pan. 

7. Bake the mixture for 20 minutes or until the muffins are well 

browned and a toothpick inserted in the centre comes out clean. 

8. Remove them from the oven when ready and allow to cool slightly 


Tip: Instead of coconut milk, you can choose any vegan milk. 

Nutrient Information per serving: 



Fat: 4.2 g 

Proteins: 1.7 g

APPLE & SWEET POTATO HASH 



Servings: 4 

Ingredients: 

Sage, chopped-1 tablespoon 

Sweet Potatoes, organic, large & cubed -2 


Fuji Apple, organic, small & chopped-2 


Coconut Oil -1/2 tablespoon 

Pinch of Black Pepper 


1. In a microwave-safe bowl, add cubed sweet potatoes and 

microwave for about 8 minutes on medium setting. 

2. Place your skillet over medium heat and add coconut oil. Once the 

oil becomes hot, stir in the apples and sweet potatoes into the 

skillet. 

3. Sauté the mixture for few minutes then add the sage. 

4. Season it with salt and pepper and continue cooking for 8 minutes 

or until the apples and sweet potatoes are well cooked. 

5. Transfer the sautéed sweet potatoes and apples to a serving bowl 

once ready and enjoy while hot.

Tip: Pair it with hemp hearts for a complete meal. 




Fat: 1 g 

Proteins: 1 g

PUMPKIN BISCUITS 



Servings: 14 Biscuits 

Ingredients: 

Lime Juice-1 tablespoon 

Whole Wheat Flour -2 cups 

Raisins -1/4 cup 

Baking Powder-1 1/2 teaspoon 

Soy Milk, plain- 1/2 cup 

Baking Soda-1/2 teaspoon 

Nutmeg -1/2 teaspoon 

Pumpkin, puréed-1/2 cup 

Cinnamon, ground -1 1/4 teaspoons 

Cloves, ground -1/8 teaspoon 



1. Heat the oven to 425˚F. 

2. In a bowl of large size mix together all of the dry ingredients and 

mix until well combined. 

3. Add pumpkin to the mixture and mix until the mixture becomes 

well blended and crumbly. 

4. Add to this the lemon juice and soy milk and mix well again until

the dough becomes soft. 

5. Prepare a floured surface. Add the dough and roll it to a thickness 

of about ¾ inch. 

6. Once rolled, use a biscuit cutter to cut dough by pressing it straight 

down until you get to the surface. 

7. Arrange the cut dough pieces on a baking sheet lined with 

parchment paper and bake them for about 10 minutes or until 

cooked. 

Tip: To increase the sweetness, you can use stevia if desired. 




Fat: 6 g 

Proteins: 3 g

CHOCOLATE CHUNK COOKIES 



Servings: 13 Cookies 

Ingredients: 

Vanilla Extract-1/2 teaspoon 

Maple Syrup -1/4 cup +3 tablespoons 

Almond Butter-1/2 cup 

Coconut Oil -3 tablespoons 

Baking Soda-1/2 teaspoon 

Rolled Oats-1/2 cup 

Almond Flour -1/4 cup 


Oat Flour-1/4 cup + 3 tablespoons 

Arrowroot Flour-1/4 cup 

Chocolate Bar, non-diary, chopped -5 1/2 ounces 



2. In a large bowl mix together vanilla extract, maple syrup, almond 

butter and oil until well blended. 

3. In another bowl add all the dry ingredients then combine and mix 

well.

4. Mix the dry ingredients and the wet ones together and blend until 

well combined. Add 3 tablespoons of chocolate into the mixture 

and stir until well mixed. 

5. Line a baking sheet with parchment paper and using a scoop, place 

scoops of batter unto the parchment keeping some ample space 

between them. . 

6. While you scoop the cookie dough press the remaining chocolate 

pieces over the tops of the cookies unevenly. 

7. Bake in the preheated oven for about 8 minutes or until the cookies 

flatten out. 

8. Remove from the oven. Aallow to rest for several minutes. You 

can serve at once or you can cool and keep in an airtight container. 

Tip: If you want a crisper cookie, you can bake them for 12 minutes. 




Fat: 15 g 

Proteins: 5 g

KALE CHIPS 



Servings: 1 

Ingredients: 

Onion Powder -1/2 tablespoon 

Kale Leaves-1/2 bunch 

Himalayan Salt -1/4 teaspoon 

Extra Virgin Olive Oil -1/2 tablespoon 

Smoked Paprika-1/2 teaspoon 

Nutritional Yeast -1 1/2 tablespoons 

Chili Powder-3/4 teaspoon 

Garlic Powder-1 teaspoon 



2. Tear the kale leaves from the stems and wash the leaves carefully. 

Let them dry. 

3. Place kale leaves in a bowl and add the oil over them. 

4. Use your hands to coat the leaves well with olive oil. Sprinkle with 

the seasonings and toss to coat well. 

5. Place the kale leaves onto a baking sheet that’s lined with 

parchment paper and bake them for 9 minutes, then turn them over 

and bake for another 15 minutes to get a crispy texture.

6. Remove the sheet from the oven and allow the kale leaves to cool 

for a few minutes before serving. 

Tip: For a bit of a kick, you can try adding a pinch of cayenne pepper. 




Fat: 4.2 g 

Proteins: 4.6 g

GRILLED EGGPLANT 



Servings: 4 

Ingredients: 


Eggplant, large & sliced into rounds-1 


Cumin, ground-2 teaspoons 

Tamari-4 tablespoons 

Avocado Oil-2 tablespoons 

Coriander, ground-2 teaspoons 


1. Combine avocado oil and half of the tamari in a small bowl. 

2. Apply the oil mixture over the sliced egg plant rounds and set 

aside. 

3. Combine all of the remaining ingredients in a bowl and stir to 

incorporate well. 

4. Add the spice mix to the eggplant rounds and coat them well. 

5. Heat a grill to medium-high heat and place the eggplant rounds 

once the grill is hot. Cook them for 4 minutes per side or until the 

right texture is obtained.

Tip: For a spicy kick, you can add ½ teaspoon of Cayenne pepper. 



Carbohydrate: 14 g 

Fat: 4 g 

Proteins: 2 g

CHEESY CHILI BAKED POTATOES 



Servings: 6 

Ingredients: 

Nutritional Yeas -3 tablespoons 

White Potatoes, sliced into wedges-2 1/2 pounds 

Sea Salt-1/2 teaspoon 

Chili Powder-1 teaspoon 

Dash of Cayenne Pepper 


Water, as neede 



2. Place the potato wedges in a steamer over a pot of boiling water. 

3. Cover and cook for 4 to 5 minutes or until the potatoes are slightly 

tender. 

4. Transfer the potatoes to a large bowl and sprinkle them with the

chili powder, garlic powder, nutritional yeast, cayenne pepper and 

salt. 

5. Toss well. 

6. Place the potatoes in a single layer on a baking sheet with ample 

space in between. 

7. Bake them for 13 to 15 minutes. Remove the sheet from the oven 

and flip the potatoes once. 

8. Finally, raise the heat to 450˚F and bake for additional 10 to 12 

minutes or until the potatoes are crisp and golden brown. 

Tip: You can serve them along with guacamole and garnish with cilantro 

leaves if desired. 




Fat: 2.5 g 

Proteins: 2.9 g

TOFU MEATBALLS 



Servings: 6 

Ingredients: 


Bulgur Wheat, dry-3/4 cup 

Red Wine Vinegar-1 tablespoon 

Flax Meal, grounded-2 teaspoons 

Tofu, extra-firm -15 ounces 

Thyme, dried-2 teaspoons 

Nutritional Yeast-3 tablespoons 

Oregano, dried-1 tablespoon 


Sea Salt -1/4 teaspoon 


1. Place bulgur in a pot of water and heat it over medium-high heat. 

2. Once the water starts boiling, reduce the heat to low. 

3. Allow it to simmer for about 14 minutes with the pot covered. 

4. Remove it from the heat once all the water has been absorbed and 

allow it to cool for several minutes. 

5. Fluff it with a fork. Sset it aside for another 10 to 15 minutes. 


7. Drain the tofu and place it in a food processor along with all the

emaining ingredients, excluding parsley and flax meal. Process it 

until it becomes a smooth mixture. 

8. Add the parsley and blend it again. 

9. Finally, combine the tofu mixture with the cooked bulgur in a large 

mixing bowl, add the flax meal and mix by using your hands. 

10. Make 30 to 40 balls out of this mixture and place them on a 

parchment lined baking sheet. 

11. Bake them for 35 to 40 minutes or until crisp and browned. 

Tip: If you wish, you could make it a big meal if you pair it with pasta. 




Fat: 3.9 g 

Proteins: 10.6 g

APRICOT ALMOND BARS 



Servings: 12 Bars 

Ingredients: 

Apricots, dried -8 

Almond Butter -1 tablespoon 

Almonds -1 1/2cups 

Medjool Dates, pitted -10 


Shredded Coconut, dried & unsweetened -2 tablespoons 

Vanilla Bean, split & seeds scraped out-1 


1. To make these delicious snack bars, you need to process the 

apricots, salt and almonds in a food processor until the mixture 

becomes a coarse meal. 

2. Stir in the almond butter, vanilla bean chopped, coconut and dates 

into the processor and process it again for a minute or until you get 

a sticky mixture.

3. Transfer the mixture to a greased parchment paper-lined baking 

sheet and spread it evenly across the sheet. 

4. Place the baking sheet in the refrigerator for an hour or until it is 

set. 

5. Finally, slice it into bars. 

Tip: If you want to keep it for few days, you could cover it with wax paper. 




Fat: 7.3 g 

Proteins: 3.8 g

ENERGY BALLS 



Servings: 12 

Ingredients: 

Flax seeds-1 tablespoon 

Almonds -1/2 cup 

Tequila-2 tablespoons 

Walnuts-1/4 cup 

Zest of Lime-1 

Coconut Flakes-1/4 cup 

Lime Juice-2 teaspoons 

Coconut Shreds, dry-1/2 cup 

Mint Leaves-1/4 cup 

Chia Seeds-1 tablespoon

Medjool Dates-9 

Sesame Seeds-1 tablespoon 



1. Place the walnuts, flax seeds, almond and oats in a food processor 

and process until it becomes a coarse meal. 

2. Add the dates, chia seeds, coconut, sesame seeds, salt and mint 

leaves and process them again or until you get a crumbly mixture. 

3. Spoon in the tequila, lime juice and zest and blend for a minute or 

until you get a doughy mixture. 

4. Transfer the dough to a bowl. If it seems too sticky, add oat flour. 

5. Check for sweetness and add more sugar if needed. 

6. Make balls out of this mixture and serve. 

Tip: You can coat the balls with sesame seeds, if you desire more 

crunchiness. 




Fat: 7 g 

Proteins: 2 g

BAKED DONUTS 



Servings: 12 Donuts 

Ingredients: 

For the topping: 

Apple Cider-3/4 cup 

All Purpose Flour -2 cups 

Coconut Oil, melted -1/2 cup 

Baking Powder-1 tablespoon 


Cinnamon -1/2 teaspoon 

Cashew Yoghurt -1/3 cup 

Nutmeg, grated freshly -1/4 teaspoon 

Coconut Sugar -1/3 cup 

Cardamom -1/4 teaspoon 

Cinnamon -1/2 teaspoon 

Cinnamon -1 tablespoon 

Sugar, granulated -1/2 cup 

Coconut Oil, melted -1/4 cup 



2. Take a large mixing bowl and stir in all the dry ingredients first 

and then the wet ingredients, excluding coconut oil, until 

everything is well incorporated. 

3. Spoon in the coconut oil and mix again gently. 

4. Pour the batter into a greased donut pan and bake for 13 minutes or 

until a toothpick inserted in the middle portion comes out clean. 

5. Allow the donuts to cool in the pan for 10 minutes and then for 

another 10 minutes on a cooling rack. 

6. In the meantime make the topping: mix together the cinnamon and 

sugar. 

7. Finally, apply coconut oil over the dough nuts and immerse it in 

the cinnamon sugar. 

8. Serve and enjoy. 

Tip: Instead of cashew yoghurt, you can use coconut yoghurt. 




Fat: 16.4 g 

Proteins: 2.4 g

CELERIAC FRIES 



Servings: 3 

Ingredients: 

Mixed Herbs, dried-2 teaspoons 

Celeriac, washed & cut into strips-1 

Dash of Chili flakes 

Rosemary Sprigs, stripped-4 




1. To make these scrumptious celeriac fries, you need to preheat the 

oven to 400˚F. 

2. Put the celeriac in a pot of boiling water over medium-high heat. 

3. Once the water starts boiling, remove the celeriac from the water. 

Drain it well. 

4. Arrange the pieces on a baking sheet and top them with olive oil, 

chili flakes, salt, dried herbs and rosemary. Coat well. 

5. Roast them for 40 to 45 minutes or until the insides are squishy 

and exteriors are crispy. Tip: Take them out once in between and 

flip them over. 

6. Serve them hot.

Tip: Instead of cutting, you can also make wedges out of the celeriac. 




Fat: 0.3 g 

Proteins: 0.5 g

10 VEGAN SOUPS 

TURMERIC & LENTIL SOUP 



Servings: 2 

Ingredients: 

Olive Oil -2 tablespoons 

Mustard Seeds-1 teaspoon 

Water-1 1/2 cups 

Garlic cloves, peeled & minced-3 

Cumin -1 teaspoon 

Red Lentils, split-1/4 cup 

Turmeric-1 teaspoon 

Carrots, organic, peeled & sliced-6 

Mixed Herbs -1 tablespoon 

Coconut Milk -6 tablespoons 

For the beans: 

Garlic cloves-2 

Canned Cannellini Beans -1 (29 oz.) 

Dried Herbs -1 tablespoon 

Cremini/crimini mushroom Mushrooms -12


1. Place the sliced carrots onto a parchment lined baking sheet. 

2. Sprinkle the mixed herbs, pepper, salt and olive oil over them and 

toss well. 

3. Place them into the oven and cook for 25 minutes at 350 degree or 

until soft and tender. 

4. In the meantime, cook the lentils in a small pot of water over 

medium-high heat for 10 minutes and then simmer for another 

couple of minutes. 

5. Heat the oil in a skillet over medium heat and add the mustard 

seeds, cumin and turmeric powder. 

6. Place the lentil mixture and carrots into a high-speed blender and 

blend for about 30 to 40 seconds or until you have a purée. 

7. Transfer the mustard seed mixture to a large bowl and add the 

purée. Stir well. 

8. Serve it hot 

Tip: For added kick if you like, you can use paprika. 




Fat:17.3 g 

Proteins: 10.9 g

ROASTED TOMATO SOUP 



Servings: 4 

Ingredients: 

Thyme, dried-1 teaspoon 

Vegetable Broth-3 cups 

Olive Oil -1 teaspoon 

Potato, medium, peeled & chopped -1 

Rosemary, fresh & diced-1 tablespoon 

Garlic cloves -4 

Can of Tomatoes, sliced lengthwise -1 (28 ounces) 

Cauliflower head, rinsed & chopped to florets -1/2 

Sea Salt, as desired 

Yellow Onion, medium & chopped finely-1/2 




2. Grease a baking sheet with olive oil and place the tomatoes on it 

with the cut side down on one end of the baking sheet. Reserve a 

cup of the tomato juice. 

3. Place the garlic cloves also on the baking sheet near the tomatoes. 

4. Sprinkle salt over the tomatoes and garlic. Bake them for 25 or 30 

minutes or until the tomatoes are roasted. 

5. Mix together the cauliflower, potatoes and onion in a mixing bowl 

along with the remaining oil, thyme, rosemary, pepper and salt. 

6. Once the tomatoes are roasted, remove from the sheet and arrange 

the seasoned vegetables on the baking sheet.

7. Roast them for 25-30 minutes or until the vegetables are tender. 

8. Take the sheet from the oven and let the vegetables cool. 

9. Place them all in a high-speed blender and blend them for a few 

minutes or until the mixture becomes a smooth soup. 

10. Transfer the soup to a pot and heat it over low heat until the soup is 

warm. 

11. Add the remaining tomato juice and stir again. 

12. Serve it hot. 

Tip: If you want a thinner soup, you can add ½ cup of vegetable broth. 




Fat: 2.5 g 

Proteins: 6 g

SWEET POTATO SOUP 



Servings: 2 

Ingredients: 

Nut Milk, unsweetened-1/2 cup 

Sweet Potato, medium -1 

Lime juice-2 tablespoons 

Chipotle Pepper, seeded and chopped-1/4 teaspoon 

Vegetable Broth -1 cup 

clove of Garlic -1 



2. Use a fork, poke holes in the potato and bake it for about one hour 

on a baking sheet or until the sweet potato becomes tender. 

3. When the potato is cool, remove the skin. 

4. Place the cooked sweet potato and all the remaining ingredients in 

a high-speed blender and blend for 2 to 3 minutes or until you get a 

smooth soup. 

5. Check for seasoning and correct as needed. 

6. Finally, transfer the soup to a pot and heat it over low heat until the 

soup is warm. 

7. Top it with your choice of toppings such as avocado or a sprinkle 

of paprika.

Tip: For more flavor, you can add cayenne or cumin. 




Fat: 1.4 g 

Proteins: 3.9 g

BROCCOLI BISQUE 


Cooking Time: 15 Minutes + Soaking Time 

Servings: 2 

Ingredients: 

Vegetable Broth -2 cups 

Cashews, soaked overnight, drained & rinsed-3/4 cup 

Broccoli florets-3 cups 


1. Steam the broccoli in a steamer for 6 to 7 minutes or until softened 

and tender. 

2. Place the cashews, broccoli and vegetable broth in a high-speed 

blender and blend until the mixture becomes a smooth soup. 

3. Finally, transfer the soup to a small pot and simmer it over low 

heat. 


Tip: You can add 1 to 2 tablespoons nutritional yeast for a cheesy flavor. 



Carbohydrates: 25.6g

Fat: 23.1 g 

Proteins: 17.5 g

BLACK BEAN SOUP 


Cooking Time: 1 Hour 

Servings: 6 

Ingredients: 

Cumin -2 teaspoons 

Black Beans, dried & rinsed-1 pound 

Salsa-1 cup 

Onion, large & diced-1 

Corn Kernels-12 ounces 

Water, boiling -6 cups 

Chipotle Chile Powder-1/4 teaspoon 


1. Boil the water in a pot over medium heat. 

2. Press the ‘sauté’ button on an Instant Pot and add a small amount 

of oil. 

3. Stir in the onion and cook until it is translucent. 

4. Pour the boiling water into the pot along with chipotle powder, 

beans, salt and cumin. Mix well. 

5. Turn off the ‘sauté’ button and lock the lid. 

6. Once locked, press the ‘manual’ button and cook for 30 minutes on 

high pressure. 

7. After half an hour, allow the pressure to release naturally.

8. Open the lid and check the beans for doneness. If not fully cooked, 

cook for another 2 minutes on high pressure. 

9. Place half the cooked beans in a food processor and blend them 

into a purée. 

10. Finally, return the beand to the soup in the pot. Add the corn and 

salsa. 

11. Give everything a good stir and check for seasoning. Add more of 

the seasoning if needed. 

12. Press the ‘sauté’ button again and cook until it is hot while stirring 

frequently. 

Tip: Garnish it with avocado and soy yoghurt. 




Fat: 1 g 

Proteins: 18 g

CREAMY ASPARAGUS SOUP 



Servings: 4 

Ingredients: 

Asparagus, trimmed -2 lb 

White Pepper-1/8 teaspoon 

Garlic cloves, minced-2 

Cashews, raw-1/2 pound 

Onion, small & sliced -1/2 


Zest of Lemon-1/2 

Sea Salt, as desired 




2. Place the asparagus spears on a parchment lined baking sheet and 

roast them for 10 minutes. 

3. Remove them from the oven and flip them over. Top the spears 

with onion and garlic. 

4. Roast them again for another 10 minutes or until the veggies are 

tender. 

5. In the meantime, place the cashews, half the vegetable broth and

the pepper in a blender and blend for a few minutes or until it 

becomes smooth. 

6. Once the asparagus are cooked, remove the tops from some of the 

spears and use them as a garnish later on. 

7. Cut the remaining spears into pieces. 

8. Add the spears, onion and garlic along with the remaining 

vegetable broth into the blender and blend until smooth and 

creamy. 

9. Transfer the soup to a pot and simmer until warm. 

10. Garnish it with the lemon zest and the remaining spear tops. 

Tip: Instead of raw cashews, you can also use cashew butter. 




Fat: 1.96 g 

Proteins: 6.4 g

ARUGULA ARTICHOKE SOUP 



Servings: 2 

Ingredients: 

Baby Arugula -1 1/2 cups 

Garlic, finely minced-3 cloves 

Vegetable Broth-1 1/2 cups 


White Onion, finely diced-1 

Sea Salt-1 teaspoon 

Artichoke Hearts, drained & chopped-6 oz 

Lemon Juice, fresh -2 tablespoons 

Tofu, firm -1 cup 


1. Add vegetable broth (a small amount) to a pot and heat it over 


2. Once the broth is hot, stir in the onion and garlic, and cook for 3 to 

4 minutes or until the onion is soft. 

3. Add the artichoke hearts to the pot and cook for another five

minutes, covered. 

4. Place the tofu and half the vegetable broth in a food processor and 

blend until it becomes a smooth purée. 

5. Spoon the artichoke mixture into the food process and pulse until 

you get a chunky soup. 

6. Transfer the soup back to the pot and stir in the arugula, nutritional 

yeast and lemon juice. 

7. Finally, add the remaining vegetable broth until you obtain the 


8. Check for seasoning and add more salt and pepper, if needed. 

Tip: If you prefer a smooth soup, you can blend it fully without leaving any 

chunks. 




Fat: 7.3 g 

Proteins: 31.3 g

CAULIFLOWER TOMATO SOUP 



Servings: 6 

Ingredients: 

Swiss Chard, chopped-2 cups 

Cauliflower head -2 pounds 

Red Pepper, crushed -1/4 teaspoon 

Olive Oil -1/2 tablespoon 

Sea Salt -1/4 teaspoon 

Carrot, diced-1/2 

Italian Seasoning, dried -1 teaspoon 

White Onion, diced-1 

Chickpeas, cooked -1 can (15 ounces) 


Cauliflower Head, florets, washed-2 pounds (florets) 

Tomato Sauce-1 can (15 ounces) 

Pinch of Black Pepper 

Diced Tomatoes -1 can (15 ounces) 


1. Preheat the oven to 375˚ F. 

2. Place the florets, pepper, salt and olive oil in a large mixing bowl. 

Toss well.

3. Put on a parchment paper-lined baking sheet and bake for 25 to 30 

minutes. 

4. Stir the cauliflower once while baking.In the meantime, heat the 

vegetable broth in a pot over medium heat. 

5. Once the broth is hot, stir in the onion and cook for 4 to 5 minutes 

or until softened. 

6. Add the diced tomatoes, tomato sauce, carrot, chickpeas and the 

remaining vegetable broth. 

7. Bring the mixture to a boil. Lower the heat and let it simmer. 

8. As it is simmering, stir in the chickpeas, red pepper flakes and 

Italian seasoning. Mix well. 

9. Finally, add the cauliflower florets and stir well until everything is 

well combined. Cover the pot and simmer for five minutes before 

serving. 

Tip: To make it thinner, you can add more vegetable broth. 




Fat: 2.1 g 

Proteins: 5.3 g

CURRIED CORN CHOWDER 



Servings: 6 

Ingredients: 


Coconut Milk -2 cups (16 ounces) 

Yellow Onion, finely diced-1 

Olive Oil -1 tablespoon 

Corn, fresh -3 1/2 ounces 

Ginger, grated -1 tablespoon 


Sugar -1/2 teaspoon


Curry Powder- 1 tablespoon 

Black Pepper, to taste 


1. Heat the oil in a pot of a large size over medium heat. 

2. Once the oil is hot, stir in the onions and cook for 3 to 4 minutes or 

until softened. 

3. Stir in the garlic, sugar and ginger. Cook for 4 minutes or until 

browned. 

4. Add the curry powder to the garlic mix and stir for a minute. 

5. Pour in the vegetable broth and mix until everything is blended. 

6. Add the corn and combine well. 

7. Allow the soup to simmer for about 5 to 6 minutes. Set it aside to 

cool. 

8. Once slightly cool, purée the mixture in a food processor or with 

an immersion blender until it becomes smooth. 

9. Finally, return the soup to the pot and add the coconut milk. 

10. Cook for another 8 to 10 minutes over low heat. 

11. Check for seasoning and correct if needed. 


Tip: If desired, you can garnish it with cilantro. 




Fat: 20.3 g 

Proteins: 8.2g

CARROT SOUP 



Servings: 6 

Ingredients: 

Vegetable Broth -1 1/2 cups 

Juice of Lemon-1 

Onion, medium & chopped-1 

Cashews, chopped-1/2 cup 

Canola Oil -1 tablespoon 

Pinch of Red Chili Flakes 

Ginger, fresh & chopped-1 tablespoon 

Coconut Milk -2 cups (16 ounces) 

Tamari -1 tablespoon 

Carrots, medium & diced-5 


1. Heat the oil in a saucepan of a large size over medium heat. 

2. Add the onions and cook for 3 to 4 minutes or until softened. 

3. Stir in the red chili flakes, ginger, carrots and tamari. Cook for 2 

minutes. 

4. Pour the broth and coconut milk into it and bring the mixture to a 

boil.

5. Reduce the heat, then let it simmer. 

6. Simmer for 18 or 20 minutes or until the carrots are soft. 

7. Check for seasoning and correct if needed. In the meantime, mix 

together lime juice, cashews, salt and cilantro in a bowl. 

8. Finally, place the carrot mixture in a blender and purée until it 

becomes smooth. 

9. Transfer the purée to the serving bowls and top with the cashew 

sauce. 

Tip: Instead of red chili flakes, you can also use chili garlic sauce. 




Fat: 23.9 g 

Proteins: 5.6 g

10 VEGAN MAIN MEALS 

VEGAN BANANA BREAD 



Servings: 1 Loaf 

Ingredients: 

Wet ingredients: 

Dry ingredients: 

Bananas, organic, ripe & mashed -4 

Vanilla Extract -2 teaspoons 

Almond Milk -1/3 cup 

Flax Seeds, ground-2 tablespoons 

Vanilla Extract, pure -2 teaspoons 

Coconut Oil -1/3 cup 

Maple Syrup -2 tablespoons 

Sea Salt-1/2 teaspoon 

Coconut Sugar -1/4 cup +2 tablespoons 

Baking Soda- 1 teaspoon 


White Spelt Flour -1 1/2 cups 

Baking Powder-1/2 teaspoon



2. Place the bananas in a mixing bowl and mash them well. 

3. Add all the wet ingredients to the bowl and stir the mixture until 

everything is well combined. 

4. Stir in all the dry ingredients. Mix well until there are no more 

lumps. 

5. Once everything has come together, grease a loaf pan with oil. 

6. Spoon the batter into the pan and spread it to the sides evenly. 

7. Bake it for 40 to 45 minutes or until the top is lightly golden and 

firm. 

8. Remove the bread from the oven and allow it to cool completely 

before removing if from the pan and slicing. 

Tip: You can use toppings like chopped walnuts or chocolate chips if desired. 




Fat: 7 g 

Proteins: 3 g

CHICKPEA OMELET 



Servings: 1 

Ingredients: 

Spinach, fresh -1/4 cup 

Flax Meal -1 tablespoon 

Baking Powder-1/2 teaspoon 

Oat Flour-1/2 tablespoon 

Jalapeño, chopped finely -1/2 

Chickpea Flour -1/3 cup 

Veggies (Onion, Tomato, etc.)-1/2 cup 


Water -1 cup 

Pinch of Turmeric 


1. Combine flax meal and water (1/2 cup) in a medium-sized mixing 

bowl. 

2. Whisk it well and allow it to sit for 10 minutes. 

3. Spoon in the baking powder and then the chickpea flour, spices, 

oat flour, salt and the remaining water into the bowl. 

4. Mix them until everything is combined and the batter is airy.

5. Stir in the veggies and jalapeño. Fold together well. 

6. Heat a large pan over medium-high heat. Apply a bit of oil. 

7. With a help of a scoop, spoon the batter into the pan and spread it 

out. 

8. Cover the pan and cook it for 5 to 7 minutes until the batter is set. 

9. Finally, flip it over once and cook for another 4 to 5 minutes. 

Tip: You can pair it with more veggies and hash browns for a complete meal. 




Fat: 6 g 

Proteins: 12 g

VEGAN PANCAKES 



Servings: 12 pancakes 

Ingredients: 

Almond Milk, unsweetened -1 1/2 cup 

Whole Wheat Pastry Flour -1 1/2 cups 

Coconut Oil -1 teaspoon 

Baking Powder-1 tablespoon 

Flax Egg (1 tablespoon flax seeds + 3 tablespoons water)-1 


Vanilla Extract -1/2 teaspoon 


1. Soak the flax seeds in the water in a small bowl for about 10 

minutes and set it aside. 

2. Take the flour, salt and baking powder and sift them into a large 

mixing bowl. 

3. Stir the almond milk, flax egg, vanilla, and coconut oil into the 

bowl. Whisk them well. 

4. Once well combined, heat a large pan over medium heat. 

5. Grease the pan with coconut oil and spoon the pancake batter into 

the pan letting the batter spread out before adding the next 

spoonful.

6. Cook them for 2 to 3 minutes per side. 

7. Finally, serve it with your favorite topping. 

Tip: Instead of whole wheat flour, you can also use spelt flour. 




Fat: 3.6 g 

Proteins: 3.6 g

TOFU SCRAMBLE 



Servings: 2 

Ingredients: 

Tofu, extra-firm -8 ounces 

Onion Powder-1/4 teaspoon 

Earth Balance Vegan Butter – 1 tablespoon 

Soy Milk -1/3 cup 

Nutritional Yeast -2 tablespoons 

Dijon Mustard -1/2 teaspoon 

Turmeric -1/2 teaspoon 


Paprika -1/2 teaspoon 


1. Place the tofu in a bowl, mash it with a fork leaving a few chunky 

pieces. 

2. Combine all the remaining ingredients, excluding the soy milk, in

another bowl until mixed well. 

3. Pour the soy milk into the bowl and whisk until you get a smooth 

mixture . 

4. Melt the vegan butter in a heated pan over medium heat. 

5. Once melted, stir in the tofu and sauté until it is lightly browned 

and cooked. Make sure not to break it up much while stirring. 

6. Spoon the sauce into the pan and fold in the tofu. 

7. Continue cooking until the scrambled tofu gets the desired 

consistency you want. 

8. Finally, remove it from the heat and transfer to a serving bowl. 

9. Serve it hot along with sliced avocado. 

Tip: If you prefer, you can garnish it with black pepper and chives. 


Calories: 206Kcal 

Carbohydrates: 3.8g 

Fat: 13.1g 

Proteins: 20.3g

CHICKPEA PATTIES 



Servings: 8 

Ingredients: 

Oats, crushed -1/2 cup 

Olive Oil – 1 tablespoon 

Beet, medium & grated -1/2 

Chili Powder-1/4 teaspoon 

Chickpeas, washed, drained & cooked-1/2 cup 

Cajun Seasoning -1/2 teaspoon 

Potato, medium & boiled-1/2 


Garlic, minced-2 teaspoons 

Tomato Paste -1 tablespoon 

Cumin Powder-1/2 teaspoon 


1. Combine potato, beet and chickpeas in a large mixing bowl until 

well mixed. 

2. Add spices, salt, tomato paste and olive oil and mix again until 

well incorporated. 

3. Allow it to sit for 5 minutes and stir in about half the quantity of 

oats. Combine well. You can add more oats if needed to make it a

dough. 

4. Once it becomes a doughy consistency, make balls out of it and 

smash them into patties. 

5. Immerse the patties into the remaining oats and coat both sides. 

6. Place the patties on a parchment-lined baking sheet and bake them 

at 350˚F for 15 to 20 minutes or until the patties becomes slightly 

crisp and browned. 

Tip: Serve it along with greens or as sliders. 




Fat: 2 g 

Proteins: 2 g

COCONUT CURRY 



Serving Sizs: 4 

Ingredients: 

Instructions 

Coconut milk – 1 can (14 oz.) 

Red curry paste – 2 tablespoons 

Chickpeas – 1 can (15 oz.)rinsed 

Broccoli heads – 2 small 

Cornstarch dissolved in water– 2 tablespoons 

Minced garlic, optional 

Olive oil – 1 tablespoon 

1. Sauté the broccoli with the garlic in olive oil for a few minutes. 

Add coconut milk and allow to simmer for about 8 minutes or until 

broccoli is soft and tender. 

2. Add curry paste to the pan and whisk until well combined. Add

chickpeas and bring to boil. 

3. Add cornstarch and cook for a minute, and then remove from the 

heat and allow to cool. 


Tip: You can also substitute the garlic with onion if preferred. 




Fat: 26.2 g 

Proteins: 19.1 g

SPINACH-PARMESAN CASSEROLE 



Servings: 6 

Ingredients: 

Instructions 

Fresh baby spinach – 2 pounds 

Unsalted butter – 5 tablespoons 

Olive oil – 3 tablespoons 

Minced garlic cloves – 3 

Italian seasoning – 1 tablespoon 

Salt – ¾ teaspoon 

Grated parmesan cheese, vegan – 1 cup 

1. Preheat the oven to 400 0 F 

2. Add about 5 cups of water into a stockpot and bring to a boil. Add 

the spinach and cook for a minute or so until wilted. Drain well. 

3. In a skillet heat oil and butter over medium heat. Add the Italian 

seasoning, garlic and salt. Cook for about two minutes as you stir.

4. Spread spinach into a greased baking dish and drizzle with the 

butter mixture. Sprinkle with the cheese and bake uncovered for 15 

minutes or until cheese is browned. 

Tip: You can also try sautéing the spinach instead of boiling it. 




Fat: 21 g 

Proteins: 10 g

SPANAKOPITA MASHED POTATOES 



Servings: 6 

Ingredients: 

Red potatoes quartered – 6 medium 

Fresh baby spinach – 1 package (6 ounces) 

Cowmilk – ¼ cup 

Butter – 1 tablespoon 

Salt and pepper – ½ teaspoon 

Crumbled feta cheese, (vegan) – ¾ cup 


1. Put the potatoes into a large saucepan. Cover with water and cook 

for 20 minutes or until the potatoes are tender. 

2. In another large saucepan add 1/2 cup of water then bring it to a 

boil. Add the spinach, cover and allow to boil for 3 minutes. Once 

cooked, drain, remove from the pan and chop. Keep warm. 

3. Drain the potatoes. Then place them back into the saucepan. Add 

butter, salt, milk and pepper and mash with the potatoes until well

lended. 

4. Fold in spinach and cheese, and serve warm. 

Tip: The leftovers can be used for potato pancakes. 




Fat: 5 g 

Proteins: 6 g

TOMATO & GARLIC BUTTER BEANS 



Servings: 4 

Ingredients: 

Olive oil – 1 tablespoon 

Minced garlic cloves – 2 

Diced tomatoes, undrained – 2 cans (14.5 Oz.) 

Butter beans, rinsed and drained – 1 can (15 oz.) 

Fresh baby spinach – 6 cups 

Italian seasoning – ½ teaspoon 

Black Pepper – ½ teaspoon 

Grated parmesan cheese, vegan – optional 


1. In a skillet, add oil and heat over medium heat. Add garlic, stir and 

cook for about 45 seconds. 

2. Add beans, tomatoes, Italian seasoning, spinach and pepper. Cook 

for about 5 or 6 minutes or until the spinach is wilted. 

3. You can serve it once ready with cheese or pasta. 

Tip: The leftovers can be used as potato pancakes.




Fat: 4 g 

Proteins: 8 g

SPANISH SPINACH WITH CHICKPEAS 



Servings: 4 

Ingredients: 

Olive oil – 2 tablespoons 

Garlic Cloves, diced – 1 head 

Spinach – 1 cup 

Water – ½ cup 

Cooked chickpeas – 3½ cups 

Sea salt 

Sweet paprika – 3 tablespoons 


1. In a saucepan cook diced garlic with a tablespoon of olive oil over 

medium heat until golden brown, then add paprika and stir. 

2. Add spinach and water and cook for 5 minutes. Add salt and stir. 

You can also use oil to cook the spinach instead of water. 

3. Add the cooked chickpeas to the saucepan and stir. Add another 

spoon of olive oil and cook for 5 more minutes. 

4. Serve immediately

Tip: You can substitute spinach with your preferred vegetables. However, 

spinach with chickpeas is a known Spanish traditional recipe which is loved 

by many. 




Fat: 8 g 

Proteins: 7 g

10 VEGAN DESSERTS 

GOLDEN MILK SMOOTHIE 



Servings: 1 

Ingredients: 

Banana, ripe, sliced & frozen -1 cup 

Carrot Juice, fresh -1/4 cup 

Coconut Milk, light – 1 cup 

Dash of Black Pepper 

Turmeric Powder-1/2 teaspoon 

Dash of Cinnamon, ground 

Ginger, fresh -1 tablespoon 

Hemp Seed-1 tablespoon 

A pinch of Nutmeg, ground


1. For making this lip-smacking smoothie, place the banana in a 

high-speed blender and then add coconut milk, ginger, turmeric, 

cinnamon, black pepper, and nutmeg to it. 

2. Close the lid and blend for 3 to 4 minutes or until the mixture 

becomes smooth and rich. 

3. If the smoothie seems too thick, add more coconut milk and mix 

well. 

4. Finally, transfer the luxurious smoothie to a serving glass and serve 

it immediately. 

Tip: If you prefer to have a spicier taste and texture, you can add clove and 

cardamom to it. 




Fat: 4.6 g 

Proteins: 3.5 g

STRAWBERRY CHIA PUDDING 



Servings: 2 

Ingredients: 

Almond Milk -1 1/2 cups 

Medjool Dates, pitted-2 


Ginger, fresh & grated-2 teaspoons 

Strawberries, fresh-1 cup 


1. Place the strawberries, dates, almond milk and ginger in a highspeed 

blender and blend for about 2 to 3 minutes or until the

mixture becomes smooth & silky. 

2. Put the mixture into a mixing bowl. Add all the chia seeds. Stir 

well. 

3. Allow the mixture to sit for 8 to 10 minutes or until it has a 

pudding consistency. 

4. Place it in the refrigerator until ready to be served. 

Tip: Top it with strawberries if desired. 




Fat: 4.64 g 

Proteins: 2.82 g

SWEET POTATO OATMEAL 



Servings: 3 

Ingredients: 

Rolled Oats -1 cup 

Flax Seed Meal -1/2 tablespoon 

Water -1 3/4 cups 

Maple Syrup -2 tablespoons 

Sweet Potato-1 large 


Pecans, roasted -3 tablespoons 


1. For making this delicious fall inspired oatmeal porridge, you need 

to slice a sweet potato into 2 halves and then apply olive oil 

lightly over it. 

2. Place the sweet potato with flesh side down on a parchment-lined 

baking sheet and bake at 350 degrees for 23 to 25 minutes or until 

soft. 

3. Boil the water in a deep saucepan over medium heat. 

4. Once it starts boiling, stir in the oats and reduce the heat to low. 

5. Continue cooking for 4 minutes or until all the water has been 

absorbed while stirring frequently. 

6. In the meantime, remove the sweet potato from the oven and mash

it with a spoon or fork until it is a smooth purée. Set aside. 

7. Add the sweet potato purée, flax seed meal, maple syrup, and 

cinnamon to the saucepan with the oats. Mix them well. 

8. Check for sweetness. Add more syrup if needed. If the oats seem 

too thick, you can add a splash of nut milk to them. 

9. Finally, transfer the oatmeal to a serving bowl and top with pecans. 

Tip: Instead of maple syrup, you can use brown sugar. 




Fat: 8.8 g 

Proteins: 9.7 g

PEANUT BUTTER OATMEAL 



Servings: 4 

Ingredients: 

Banana, organic-2 

Water -4 cups 

Cinnamon -1 teaspoon 

Steel Cut Oats -1 cup 

Peanuts, roasted, whole -2 tablespoons 


Maple Syrup-3 tablespoons 

Peanut Butter -1/2 cup 

Nut Milk, to taste 


1. To make this easy oatmeal, you need to place the oats and water in 

a deep pan along with the salt.

2. Heat it over medium-high heat, cover and bring the mixture to a 

boil . 

3. Reduce the heat to low and cook for 20 minutes or until the oats 

are creamy. 

4. Stir together the peanut butter and 2 tablespoons of peanuts in a 

small bowl. 

5. Microwave this mixture on high for 30 seconds or until you get a 

soft and melted butter. 

6. Spoon half of the peanut butter into the oats and swirl it lightly. 

7. Finally, transfer the oats to a serving bowl and add the remaining 

peanut butter mixture to it. 

8. Mix until everything is well incorporated. 

9. Garnish with the sliced bananas and maple syrup. 

Tip: Instead of peanut butter, you can use cashew butter or almond butter. 



Carbohydrates: 47 

Fat: 20 g 

Proteins: 15 g

CARROT CAKE OATMEAL 



Servings: 2 

Ingredients: 

Lemon Juice, fresh -1/4 teaspoon 

Carrot, grated -1 cup 


Cinnamon, ground-1 teaspoon 

Almond Milk, unsweetened -1 1/4 cups 


Maple Syrup -1 tablespoon +1 teaspoon 


Pinch of Salt 

Dash of Nutmeg, ground 


1. Mix together the almond milk, nutmeg, maple syrup, salt, 

cinnamon, and ginger in a medium-size pot until well 

combined. Heat on high heat. 

2. Stir in the carrot and oats. Combine well. 

3. Bring the mixture to a boil and lower the heat to medium. 

4. Once it starts simmering, cook, uncovered, for another 9 to 11

minutes or until the mixture is thickened. 

5. Remove the pot and spoon in the vanilla extract. Stir again. 

6. Pour it to a serving bowl and top it with your choice of 

toppings. 

Tip: For toppings, you could consider chopped walnuts or shredded coconut 

or both. 




Fat: 4 g 

Proteins: 5 g

SAVORY OATMEAL 



Servings: 4 

Ingredients: 

Pine Nuts, roasted -1/4 cup 

Steel Cut Oats -1 cup 

White Onion, sliced thinly-1/2 


Kale leaves, fresh, chopped-4 cups 

Shiitake Mushrooms, chopped-2 cups 

Water-1/2 cup 


Coconut Oil -1 tablespoon 


1. Combine the prepared vegetable broth and water in a medium 

saucepan and heat over medium heat. 

2. Bring the mixture to a boil and add the oats. 

3. Reduce the heat to low and cook them for 25 to 30 minutes or until 

the oats are cooked and the water has been absorbed. 

4. In the meantime, heat the coconut oil in a large skillet over 

medium heat. 

5. Once the oil is hot, stir in the onion and garlic. 

6. Sauté them for 3 to 4 minutes or until aromatic. 

7. Add the mushrooms and cook for another 5 to 6 minutes or until 

browned lightly. 

8. Stir in the kale and sauté for 2 to 3 minutes or until the kale is 

wilted.

9. Transfer the cooked oats to serving bowls and top them with the 

kale-mushroom mixture and pine nuts. You can even add a fried 

egg on the top, if desired. 

Tip: You can add your choice of veggies to this. 




Fat: 13 g 

Proteins: 13 g

MINT-CHIP COCONUT MILK ICE CREAM 


Cooking Time: 2 hours 10 Minutes 

Servings: 4 

Ingredients: 

Coconut milk – 24 ounces 

Agave syrup to taste 

Peppermint extract to taste 

Dark chocolate chopped into pieces – 3 Ounces 


1. Chill all of the ingredients before preparing to shorten the freezing 

time. 

2. Add coconut milk into a blender and blend well until smooth. Add 

peppermint extract and agave syrup to the blender and blend again. 

3. Transfer the mixture to an ice cream maker. Follow the 

manufacturer’s instructions to make the ice cream. 

4. Add pieces of chocolate as desired and put it on your freezer for 

about 2 hours before serving. 

Tip: The result is creamy and sweet 


Calories: 269 Kcal


Fat: 22 g 

Proteins: 2.3 g

VEGAN CHOCOLATE ICE CREAM 



Servings: 4 

Ingredients: 

Chopped dark chocolate – 7 ounces 

Aquafaba – 1 ¼ cups 

Xanthan gum – ½ teaspoon 

Confectioner’s sugar – ½ cup 

Vanilla sugar – ½ cup 


1. Melt chopped dark chocolate over simmering water in a double 

boiler for 10 minutes. Stir frequently and scrape down the sides 

using a spatula to avoid scorching. 

2. Pour aquafaba into a bowl and beat until fluffy, about one minute. 

3. Add xanthan gum and beat for about 30 seconds. Add vanilla and 

confectioner’s sugar. 

4. Continue beating for about 2 minutes until the mixture becomes 

glossy and firm. 

5. Fold melted chocolate into the whipped mixture until well 

incorporated. Transfer to a container with a lid. 

6. Freeze the mixture overnight. Serve when desired. 

Tip: The end result is a nice frozen mousse type of dessert.




Fat: 8 g 

Proteins:1.4 g

ORANGE VEGAN CAKE 



Servings: 6 

Ingredients: 

Orange, Juiced – 1 cup 

All purpose flour – 1 ½ cups 

White sugar – 1 cup 

Vegetable oil – ½ cup 

Baking soda – 1½ teaspoons 

Salt – ¼ teaspoon 


1. Preheat the oven to 375°F. Grease a baking pan. 

2. Blend orange in a blender until liquefied. Measure 1 cup of orange 

juice. 

3. Whisk together the orange juice, sugar , vegetable oil, baking soda 

and salt in a large bowl and pour the mixture into the greased pan. 

4. Bake the vegan cake in the preheated oven for about 30 minutes or 

until an inserted toothpick comes out clean. 

5. Allow to cool and serve when desired. 




Fat: 7 g 

Proteins:1.3 g

VEGAN STRAWBERRY OATMEAL SMOOTHIE 



Servings: 2 

Ingredients: 

Almond Milk – 1 cup 

Rolled oats – ½ cup 

Frozen strawberries – 14 

Banana broken into chunks – 1 

Agave nectar – 1½ teaspoons 



1. Blend strawberries, almond milk, oats, banana, agave nectar and 

vanilla extract together in a blender until smooth. 

Tip: You can use rice milk if desired in place of almond milk. 




Fat: 3 g 

Proteins:4.2 g

10 VEGAN SAUSES 

KALE WALNUT PESTO 



Servings: 1 

Ingredients: 

Bunch of kale – ½, discard the stems, chop the leaves 

Chopped walnuts – ½ cup 

Cloves garlic – 2 

Nutritional yeast – ¼ cup 

Lemon juice – ½ lemon 

Olive oil – ¼ cup 



2. Place a large pot of water over medium heat and bring to a boil. 

Add salt and kale and cook for about 5 minutes. 

3. Transfer the kale to a colander to drain and place in a blender. 

Combine with the garlic, walnuts, olive oil, nutritional yeast and 

lemon juice to taste. 

4. Blend the mixture until smooth and taste for seasoning. Add more 

lemon juice and salt to taste, if needed. 

Tip: This is a versatile sauce which is also great when used as a vegetable 

dip. 




Fat: 3 g 

Proteins:4.2 g

VEGAN RANCH DRESSING 



Servings: 2 

Ingredients: 

Vegan mayonnaise – 1 cup 

Garlic powder – ½ teaspoon 

Black pepper – ¼ teaspoon 

Onion powder – ½ teaspoon 

Chopped parsley – 2 teaspoons 

Chopped dill – 1 tablespoon 

Unsweetened soy milk – ½ cup 


1. Whisk all of the ingredients, except the milk, together until well 

blended and add soy milk as desired. 

Tip: You can swap mayonnaise with vegan sour cream for a tasty sauce.




Fat: 9 g 

Proteins:0 g

VEGAN NACHO CHEESE 



Servings: 6 

Ingredients: 

Potatoes peeled– 2 cups (2 1/2 medium potatoes) 

Chopped carrots – 3/4 cup 

Nutritional yeast flakes – 1/2 cup 

Olive oil – 1/3 cup 

Lemon juice – 1 tablespoon 

Salt to taste 

Water – 1/3 cup 


1. Bring a pan of medium-large size of water to the boil. 

2. Boil carrots and potatoes until tender then add to the blender and 

mash them. 

3. Place all of the remaining ingredients into the blender and blend 

for 30 seconds or until completely smooth. 

4. Serve the dip immediately with crackers, chips or toast. You can 

refrigerate the leftovers using an airtight container for 1 week


Calories: 28 K cal 


Fat: 1 g 

Proteins:1 g

GINGER CRANBERRY SAUCE 



Servings: 8 

Ingredients: 

Maple syrup – 1/2 cup 

Sugar – 1/3 cup 

Lime juice – 2 tablespoons 

Cranberries – 3 cups 

Fresh ginger, finely chopped – 1 teaspoon 

Water – ½ cup 


1. In a saucepan, you can stir together the maple syrup, lime juice, 

water and sugar and bring to a boil over medium heat. Keep 

stirring util the sugar dissolves. Reduce the heat and allow the 

mixture to simmer, uncovered, for about 3 minutes. 

2. Add ginger and cranberries. Return to a boil and reduce the heat. 

Let it simmer for 5 minutes, uncovered, or until the berries have 

popped and the sauce begins to thicken. Keep stirring occasionally 

then remove from heat and allow to cool.

Tip: Instead of using sugar, you can also opt for sugar substitutes 




Fat: 0 g 

Proteins:0 g

VEGAN GREEN CHILE CILANTRO SAUCE 



Servings: 4 

Ingredients: 

Diced green chiles – 1 can (4 ounces) 

Raw unsalted cashews – 1 cup 

Hemp milk – ¼ cup 

Salt – ½ teaspoon 

Cilantro – 1 cup 

Jalapeño with seeds – 1, to taste 


1. In a blender process the green chiles, cashews, jalapeño and salt 

until smooth. 

2. Add milk and blend again to combine, then pour the mixture into a 

bowl. 

3. Chop cilantro and stir into the cashew and milk mixture. 

4. Store in the refrigerator covered until you intend to serve. 

Tip: Cashews are normally used as a non-dairy base. 


Calories: 93 Kcal


Fat: 6g 

Proteins:2 g

TOMATO SAUCE 



Servings: 4 

Ingredients: 

Tomatoes – 2 cups (whole peeled tomatoes with juices) 

Unsalted Butter – 5 tablespoons 

Onion, chopped – 1 medium 

Salt to taste 


1. Combine the tomatoes and juices, onion, butter and salt in a 

saucepan. 

2. Place your pan over medium heat and bring to a simmer. Cook for 

45 minutes, stirring occasionally. 

3. Discard the onions and taste for salt. Use as a sauce with pasta. 


Tip: You can add as many herbs as desired for additional flavor. 




Fat: 0.2 g 

Proteins:0.9 g

CHIPOTLE AIOLI 



Servings: 8 

Ingredients: 

Raw cashews – ¾ cup 

Unsweetened plain almond milk – ½ cup 

Lemon juice – 2 tablespoon 

Sea salt – ¼ teaspoon 

Whole chipotle peppers – 3 

Avocado oil, canola oil, grapeseed oil or any other natural oil – 1 

teaspoon 

Smoked paprika – optional 


1. Cover the cashews with hot water in a bowl and let sit for an hour. 

Drain. 

2. Add the soaked and drained cashews to a high-speed blender with 

the almond milk, maple syrup, pepper, sea salt, oil and lemon juice 

and blend until well mixed. 

3. Taste and adjust as desired. Serve immediately or refrigerate. You

can keep the leftovers, covered and refrigerated, for about 7 days. 

Tip: Adjust the seasonings depending on the intensity of the taste you desire. 




Fat: 5.2 g 

Proteins:2 g

ROMESCO SAUCE 



Servings: 8 

Ingredients: 

Medium tomato - ½ 

Peeled garlic cloves – 2 medium 

Crusty bread – 2 slices 

Red wine vinegar - 2 tablespoons 

Smoked paprika - 1/2 teaspoon 

Whole raw almonds – ¼ cup 

Roasted red peppers, drained – 1 cup 

Olive oil – ¼ cup 

Kosher salt – 1 teaspoon 


1. Preheated the oven to 450 0 F and place the rack in the middle. 

2. Arrange tomatoes, almonds, bread and garlic on a rimmed baking 

sheet and roast until the almonds and bread are toasted slightly. 

3. Transfer all toasted ingredients to a food processor and pulse until 

coarsely chopped. Add roasted peppers, olive oil, vinegar, paprika 

and salt and pulse again until smooth and well combined. 

4. Serve and enjoy or refrigerate. 

Nutritional Information per serving:



Fat: 24 g 

Proteins:5 g

VEGAN CHOCOLATE SAUCE 



Servings: 8 

Ingredients: 

Coconut milk – 14 ounces 

Cocoa powder – 1/3 cup 

Sugar – ½ cup 

Refined coconut oil – 2 tablespoons 



1. Whisk together the sugar, cocoa powder and coconut milk until 

well blended. 

2. Pour the ready mixture into a saucepan and bring to a boil. Let 

simmer lightly , constantly stirring, for about 10 minutes. 

3. Remove from the heat. Add the coconut oil and vanilla extract and 

stir until well blended. 

4. Allow the sauce to cool and it will keep in an airtight container, 

refrigerated, for about one week. 

5. Serve when desired and enjoy. 

Tip: Can be used over vegan ice cream or as a dessert itself. 

Nutritional Information per serving:


Carbohydrates: 1 2g 

Fat: 4 g 

Proteins: 2 g

MISO–GINGER SAUCE 



Servings: 2 

Ingredients: 

Dark sesame oil – 1 tablespoon 

Thinly sliced large onion – 1 

Unbleached white flour – 1½ Cup 

Minced garlic clove – 2 

Grated fresh ginger – 1 tablespoon 

White Miso – 3 tablespoons 

Sesame seeds - 1 tablespoon 

Cayenne pepper – pinch 

Dried hot pepper flakes, optional 


1. First place a saucepan over medium heat and add the oil. Add the 

onion and sauté until translucent. Add garlic and continue to sauté 

until onion is lightly browned. 

2. Sprinkle in the flour and stir until it dissolves, then stir in the

ginger. Combine the miso with about ¾ cup of water and whisk in 

a bowl until well combined. Pour the miso slowly into the 

saucepan and allow to simmer for 4 minutes over low heat. 

3. Add sesame seeds and cayenne. Adjust the consistency using water 

if the sauce is too thick. Remove from heat. 

4. Serve immediately and enjoy. 

Tip: You can toss it with cooked noodles or serve with some steamed 

broccoli. 




Fat:3 g 

Proteins:2 g

1200-1800kcal Plant Based Vegan Friendly Healthy 

Eating Plans 

5:2 JUICE PLAN 

The 5:2 diet is a weight management plan centred around intermittent 

fasting. You reduce your calorie intake two days per week and resume 

normal, healthy eating the remaining five days. 

For this 5:2 juice plan you will replace food with juice on your two 

reduced-calorie days. This will restrict your daily calorie intake to 

approximately 500 calories for women and 600 calories for men. 

We have many clients who use our juice-based solution for the 5:2, as it 

fits into their busy lifestyle with minimal effort. 

We recommend spreading your juices out to 1 glass (approximately 

250ml or half of one recipe) about every other hour to keep blood sugar 

levels balanced. 

WOMEN 

You will need a total of 1 litre of juice per day (choose any of the fruitless 

or green juices to keep calories under 500) and 500ml of nut m*lk per 

day, such as plain cashew or almond. 1 litre of juice is equivalent to two 

juice recipes, and 500ml of nut m*lk is equivalent to one nut m*lk recipe, 

all of which can be found in 

MEN 

You will need a total of 1.5 litres of juice per day (choose any of the 

fruitless or green juices to keep calories under 500) and 500ml of nut 

milk per day, such as plain cashew or almond. 1.5 litres of juice is 

equivalent to three juice recipes, and 500ml of nut milk is equivalent to 

one nut milk recipe. 

DAY 1 MORNING NIGHT

250ml 

Fit 

250ml 

Fresh 

250ml 

Deep 

250ml 

Focus 

500ml Almond milk 

WOMEN 

250ml 

Fit 

250ml 

Sing 

250ml 

Balance 

250ml 

Deep 

250ml 

Strength 

250ml 

Smart 


MEN 

DAY 2 MORNING NIGHT 

250ml 

Deep 

250ml 

Focus 

250ml 

Fit 

250ml 

Fresh 


WOMEN 

250ml 

Deep 

250ml 

Balance 

250ml 

Smart 

250ml 

Fit 

250ml 

Sing 

250ml 

Strength 


MEN

GUT HEALTH WEEK 

This sample menu incorporates a lot of the foods recommended for 

supporting a healthy gut. It’s full of whole foods, vegetables, fermented 

foods and easy-to-assimilate juices. This plan is just a suggestion for a 

Monday–Friday work week. Feel free to switch it around, based on the 

gut-healthy foods to suit your tastes. 

You can add in nuts, seeds and fresh vegetables and fruit. We also 

recommend a daily good quality probiotic. 

If you regularly suffer from digestive issues, speak to your 

nutritional therapist to help diagnose any food intolerances that can 

trigger immune reactions and unpleasant digestive symptoms. 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY 

BREAKFAST Juice of your choice Nut M*lk of your choice Juice of your choice Juice of your choice 

Banana + Blueberry Pancakes 

with Coconut Yogurt + Maple 

Syrup 

LUNCH 

Sprouted Green 

Goodness Bowl 

Juice of your choice 

Miso Roasted Vegetables & 

Tempeh with Black Sesame & 

Lime 


Sprouted Green Goodness Bowl 

SNACK 

Juice of your choice or 

Raw Vegan Nutty 

Flapjack 

Juice of your choice or Raw Vegan 

Nutty Flapjack 

Juice of your choice or Raw 

Vegan Nutty Flapjack 

Juice of your choice or 

Raw Vegan Nutty 

Flapjack 

Juice of your choice or Raw 

Vegan Nutty Flapjack 

DINNER 

Chlodnik 

Watercress, Spinach + Avocado Soup 

with Spring Onion, Lime + Pine Nut 

Salsa 

Sweet Potato Salad with Spicy 

Seeds, Pomegranate + 

Coriander 

Roasted Cauliflower + 

Almond Soup 

Spring Greens, Leek + Butternut 

Broth

EAT YOURSELF SMART WEEK 

You’ll learn how feeding your brain with the right nutrition can have a 

positive effect on mental performance and health – like consuming 

enough ‘thinking greens’ or using healthy oils for healthy minds. This 

plan is just a suggestion for a Monday–Friday work week. Feel free to 

switch it around, based on the brain-healthy foods to suit your tastes. 

A few extra tips: 

• Eat at regular intervals 

• Stay hydrated and watch alcohol intake (which dehydrates you 

and can make you feel tired) 

• Load up on vegetables 

• Eat complex, not simple carbs (think wholegrains, oats, pulses, 

not the refined sugars found in processed biscuits, white pasta, 

etc.) 

• Get enough sleep. 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY 

BREAKFAST 

Spiced Carrot + Walnut 

Breakfast Loaf 


The Sarah (smoothie) 

Baked Eggs with 

Mushrooms, Spinach, 

Goats’ Cheese + Chilli 

Walnut Coffee M*lk 

LUNCH 

Spring Greens, Leek + 

Butternut Broth 

Watercress, Spinach + Avocado 

Soup with Spring Onion, Lime + 

Pine Nut Salsa 

Spicy Marinated Kale 

with Quinoa + Walnuts 


Sprouted Green Goodness Bowl 

SNACK Fit Smart Focus Broccoli Power Balls Strength 

DINNER 

Roasted Broccoli, with 

Preserved Lemon, Almonds + 

Tahini Lemon Dressing 

Mackerel with Fennel, Courgette 

+ Radish 

Leek + Pea Frittata with 

Pea Shoots, Radish + 

Spring Onion 

Chlodnik 

Ginger, Tamari + Honey Salmon 

with Purple Sprouting Broccoli + 

Egg-fried Rice

ARIEL 

INGREDIENTS 

+ 1 cucumber 

+ 2 cups spinach, tightly packed 

+ 4–5 broccoli florets 

+ ½ lemon

KARREN 

INGREDIENTS 

+ 3 beetroot 

+ 2 cups pineapple

EMMA 

INGREDIENTS 

+ 1 cucumber 


+ 3—4 celery sticks 

+ ½ lemon

OZWALD 

INGREDIENTS 

+ 2—3 red apples 


+ 5cm (2 inch) piece fresh root ginger 

+ slice of chilli for extra heat

PAUL 

INGREDIENTS 

+ 3 oranges 

+ 5 carrots 

+ 2.5cm (1 inch) piece fresh root ginger

SARAH 

INGREDIENTS 

+ ¼ cup gluten-free oats 

+ ½ cup unsweetened almond or cashew milk 

+ ½ cup blueberries 

+ ⅓ cup raspberries

SIAN 

INGREDIENTS 

+ 4 beetroot 


+ 1 cucumber 

+ 1 pear 

+ 5cm (2 inch) piece fresh root ginger

TAMARA 

INGREDIENTS 

+ 1 regular or pink grapefruit, skin removed 

+ 1 orange, skin removed 

+ 1 whole bulb of fennel, quartered 


ZANNA 

INGREDIENTS 

+ 2 cups pineapple 


+ 1 cucumber 


FRUITLESS 

FIT 

Yellow pepper is actually a very sweet vegetable – it’s a great source of betacarotene, 

essential vitamins and minerals and it’s low in natural sugars. It’s 

great to be able to enjoy a slightly sweet juice without the sugar. This green 

juice is very light and hydrating, due to the courgettes and cucumber, and has 

a nice, balanced fresh taste. Spinach and kale are rich in antioxidants that help 

protect the brain from free radicals, as well as being an excellent source of B 

vitamins that help to reduce cognitive decline so you can stay fighting fit. 

INGREDIENTS 

+ 2 courgettes, topped and tailed, skin on 

+ 1 cucumber, topped and tailed, skin on 

+ 2 cups spinach 

+ 2 cups kale 

+ 1 yellow pepper, stalk and seeds removed

DEEP 

Broccoli is an excellent source of B vitamins as well as vitamin K, which is a 

great anti-inflammatory agent. Great for cognitive performance and gut 

health. This has an unapologetic green taste, with a hint of freshness from the 

mint. If you’re not feeling that hard-core (but you want this hard core vitamin 

hit), you can squeeze some lime in for a bit of extra zing. 

INGREDIENTS 

+ 8 broccoli florets 


+ 4 celery sticks 


+ 1 cup mint

GREENS 

DETOX 

Fennel has long been used for liver and detoxification support. The aniseed 

flavour of the fennel is balanced out by the tang of the green apple and kiwi. 

A good juice for ‘the morning after the night before’, when you have to act 

sharp, though you are feeling anything but. 

INGREDIENTS 

+ 1 ½ heads of fennel 

+ 1 ½ green apples, stalk removed, skin on 

+ 1 ½ kiwis, topped and tailed, skin on 

+ 2 cups kale

SMART 

Coriander adds a lovely fragrant taste to this slightly sweet and smart green 

juice. 

INGREDIENTS 


+ 1 courgette, topped and tailed, skin on 

+ 1 pear, stalk removed, skin on 

+ ½ cup coriander 

+ 1 green pepper, seeds and stalk removed

SING 

This is one of those flavour combinations that makes you want to sing! The 

vibrant pineapple mixed with the green chilli and leafy greens is delicious and 

full of goodness. This juice holds up particularly well if you want to make a 

bigger batch and drink it for the next 3 days. 

INGREDIENTS 

+ 2 cups pineapple, skin removed 

+ 1 ½ green chillies, seeds removed 

+ 1 green pepper, stalk and seeds removed 


+ 1 lime, skin on 


+ 8 broccoli florets

FRESH 

This mild green juice has a hint of freshness from the mint and subtle 

sweetness from the pear. You’ll feel fresh and focused to press on and crush 

it! 

INGREDIENTS 


+ ½ cup mint 



+ 2 cups spinach

FOCUS 

Full of intelligent greens like spinach, kale and romaine, this tart green juice 

is a great one for a day that needs intense focus. 

INGREDIENTS 


+ 1 head of romaine 


+ 2 cups kale 

+ 1 ½ green apples, stalk removed, skin on 

+ 1 lime, skin on 

+ 1 lemon, pith and skin removed

BALANCE 

This juice has a light and fresh taste despite very green ingredients. Fennel is 

great for supporting detoxification pathways, and the greens deliver a clever 

assortment of vital vitamins and nutrients. Apples contain pectin in their skin 

that microbes love to eat. This supports a healthy balance of bacteria in the 

gut and it also helps to maintain regularity. 

INGREDIENTS 

+ 1 head of fennel 


+ 1 green pepper, stalk and seeds removed 

+ 1 green apple, stalk removed, skin on 


+ 2 celery sticks

STRENGTH 

Just 100g of sprouts provides over 140% of your RDA of vitamin C. Spinach 

is a great source of magnesium, which helps to support the nervous system for 

a calmer mood while also maintaining consistent energy levels. This is a very 

balanced juice for the level of greens that get crammed in. The lemon, parsley 

and ginger lift the greens for a fresh, uplifting taste so you have strength to 

take on the day. 

INGREDIENTS 

+ 3 cups Brussels sprouts (if out of season, defrost from frozen ahead of 

juicing) 


+ 1 ½ apples, stalk removed, skin on 

+ ½ cucumber, topped and tailed, skin on 

+ ½ cup parsley 

+ ½ lemon, skin and pith removed 

+ 2.5cm (1 inch) piece fresh root ginger

FLIRT 

This very light green juice has a bit of subtle sweetness from the plum. You’ll 

be ready to flirt with your next big challenge. 

INGREDIENTS 

+ 1 head of baby gem lettuce (or half a small head of romaine) 

+ 1 cucumber 

+ 1 plum, stone removed 

+ ¼ lime, skin and pith on

FRUITS 

TART 

The sweetness from the carrots and pear, combined with tart grapefruit and a 

ginger kick, is delicious. I love this juice in winter, when the days are dark – 

the colour and vitamin composition will catapult you into gear. 

INGREDIENTS 

+ 2 pink grapefruit, skin and pith removed 

+ 2 carrots, topped and tailed, skin on 



FESTIVE 

This merry juice started as a post-Christmas creation when there were extra 

cranberries and Christmas ingredients around. It’s a great juice after a day of 

over-eating, when your digestion feels sluggish and you need to get back into 

the festive swing. 

INGREDIENTS 

+ 1 orange, skin and pith removed 

+ 1 ½ cups cranberries (if out of season, defrost from frozen ahead of juicing) 


+ 1 carrot, topped and tailed, skin on 

+ pinch of ground cinnamon 

+ pinch of ground nutmeg 

+ ½ teaspoon ground flaxseed

ZING 

The lime and orange deliver a vitamin C hit and turmeric is brilliant for it’s 

anti-inflammatory properties. Once you taste it, you’ll know why we named it 

ZING! 

INGREDIENTS 

+ 2 oranges, skin and pith removed 

+ 1 lime, skin removed 



+ 1 chilli, seeds left in 

+ thumb-sized piece fresh turmeric

ROOTS 

MOTIVATE 

Beetroot contains one of the necessary elements that is essential for dopamine 

production. Dopamine is one of our feel-good neurotransmitters. The nitric 

oxide also contained in beetroot supports better blood flow, which maintains 

sharper concentration and focus. Feel free to switch the beetroot/apple ratio if 

you’re gung ho about beets! Always drink beetroot juice slowly, and chew it, 

as it’s quite potent. 

INGREDIENTS 

+ 1 beetroot, scrubbed well, skin on 

+ 3 green apples, stalk removed, skin on 



+ 1 lemon, skin and pith removed

MOVE 

Sweet potato and papaya meet in digestion heaven. Sweet potatoes contain 

fermentable fibres that help to support the growth of beneficial bacteria in the 

gut, whereas papaya contains a proteolytic enzyme called papain, which is at 

its highest when the fruit is ripe and aids in protein digestion. This has a 

subtly sweet flavour layered with all the anti-inflammatory spices. Stir in the 

turmeric after juicing the other ingredients. 

INGREDIENTS 

+ 1 sweet potato, topped and tailed, scrubbed well, skin on 

+ ½ papaya, seeds and skin removed 




+ ¼ teaspoon ground turmeric

WARM 

Another great winter warmer – it has a rich and warming seasonal flavour. 

Stir in the cinnamon after juicing the other ingredients. 

INGREDIENTS 

+ 1 parsnip, topped and tailed, scrubbed well, skin on 


+ 1 ½ carrots, topped and tailed, skin on 


+ 1 cup cranberries (if out of season defrost from frozen ahead of juicing) 

+ 2.5cm (1 inch) piece fresh root ginger 

+ pinch of ground cinnamon

SHOTS + TONICS 

PEAK 

I stayed at Bronte Beach in Sydney, and the local juice bar was frequented by 

all the surfers. They would pick up a ginger and oil of oregano shot before or 

after they hit the surf to warm up. I make my own version, using fresh 

oregano, if I’m feeling a sore throat coming on and know I have a big day 

ahead. The ginger and oregano are both known for their antibacterial and 

warming properties, and, combined with the vitamin C from the lemon, make 

you feel like you can handle any wave! Makes 70ml (2 x 35ml shots). 

INGREDIENTS 



+ 3 sprigs of oregano, leaves only

DEFEND 

A citrusy fireball of a shot. The mix of ginger and cayenne wakes up every 

cell in your body. Makes 70ml (2 x 35ml shots). 

INGREDIENTS 

+ ½ orange, skin and pith removed 



+ dash of cayenne pepper (I put in a generous pinch, but adjust depending on 

your love or aversion for spice)

SPARKLE 

I wanted to create my own version of a healthy drink with a sparkly 

mouthfeel, similar to an effervescent vitamin tablet. This juice contains the 

superfood turmeric, which has great anti-inflammatory properties (try to find 

the fresh root, available in many grocers or Asian supermarkets). You can 

make a few batches of this juice and top it up with sparkling water throughout 

the day. Be careful of clothing (or nicely manicured nails), as juicing turmeric 

can leave a yellow stain. Plastic gloves are another option! Makes 250ml. 

INGREDIENTS 


+ 2.5cm (1 inch) piece fresh turmeric 

+ 1 small green apple 

+ ½ cup sparkling water

WALNUT COFFEE 

As well as vitamin E, walnuts also contain omega 3, which is linked to 

improved brain functioning. Walnut m*lk on its own can be a bit bitter, so 

we’ve come up with these three delicious, creamy creations. 

INGREDIENTS 

+ 1 ½ cups walnuts, soaked in water for 4 hours and drained 

+ 1 shot of coffee, cooled 

+ 2 ½ cups water 

+ 2 dates

MALTED WALNUT 

INGREDIENTS 

+ 1 ½ cups walnuts soaked in water for 4 hours and drained 


+ 1 date 

+ ½ teaspoon ground cinnamon 

+ splash of vanilla extract 

+ 1 teaspoon maca powder

MATCHA WALNUT 

INGREDIENTS 

+ 1 ½ cups walnuts, soaked in water for 4 hours and drained 


+ 1 date 

+ ½ teaspoon matcha green tea

HAZELNUT 

For the purists among you, follow this recipe for pure, unadulterated hazelnut 

milk. If you like something a little more decadent, try the chocolate version. 

INGREDIENTS 

+ 1 ½ cups hazelnuts, soaked in water for at least 4 hours and drained 

+ 3 cups water 

+ pinch of Himalayan salt

CHOCOLATE HAZELNUT 

If you were to ask me for any guilty pleasure, it would be covered in Nutella. 

Make sure you use a good-quality cacao, as this determines the level of 

deliciousness. If it’s old or cheap, it can just taste a bit dusty instead of 

decadent and chocolatey. 

INGREDIENTS 

+ 1 ½ cups hazelnuts, soaked in water for at least 4 hours and drained 

+ 3 cups water 

+ 3 teaspoons cacao powder 

+ 3 dates 


BRAZIL NUT M*LK 

In addition to vitamin E, brazil nuts contain selenium, a trace mineral 

essential to normal immune function. This is a very satisfying m*lk due to the 

high monounsaturated fats that naturally occur in brazil nuts. A great postworkout 

snack when you need to maintain your energy levels for the next 

challenge. 

INGREDIENTS 

+ 1 cup brazil nuts, soaked in water for at least 4 hours and drained 


+ generous pinch of ground cinnamon 

+ 2 dates 

+ pinch of ground nutmeg 


ALMOND NUT M*LK 

Soak the almonds in the water overnight, then blend until smooth. Pass 

through a muslin cloth and squeeze out all the liquid, discarding the pulp. 

Vanilla, dates and Himalayan sea salt are ultra delish if you want to add some 

flavouring. 

INGREDIENTS 

+ ¾ cup almonds 

+ 1 ¾ cups water

CASHEW M*LK 

Soak the cashews in the water for at least 2 hours, then blend until smooth. 

We like our cashew m*lk quite creamy but for more of a skimmed-milk 

consistency, run the blended mixture through a muslin cloth to remove the 

pulp. 

INGREDIENTS 

+ ¾ cup cashews 

+ 1 ¾ cups water

COLD BREW COFFEE 

WAKE 

Caffeinated drinks can increase acid levels in the stomach, resulting in 

heartburn or bloating, so limit yourself to one cup and consume in the 

morning, so not to affect your evening sleep. 

INGREDIENTS 

+ coarsely ground coffee, ideally organic and fair trade (if you are grinding 

beans yourself, use a medium setting; the grind has to be coarse enough to 

be filtered by the mesh filter in your French press) 

+ ½ cup cold water (or, if making a bigger batch, just follow a 3:1 coffee to 

water ratio) 

Optional: 


+ sea salt flakes 

+ nut m*lk of your choice 

Add coffee and water to your French press and stir. Put on the lid with the

plunger up (do not push down). 

Put the un-plunged press in the fridge and let it steep for 12—24 hours. 

Plunge to separate the coffee from the grounds. Drink straight up, or pour 

over ice. Stir in a pinch of cinnamon, sea salt to taste and a dash of nut m*lk, 

if liked.

SPICED CARROT + WALNUT BREAKFAST LOAF 

WITH ORANGE + TURMERIC 

This is perfect for a quick breakfast, but fabulous as a snack too. The psyllium 

husk isn’t a deal-breaker; it helps to bind the loaf together in the absence of 

gluten, but the recipe will work without it – the loaf will simply be of a softer 

texture. 

MAKES APPROX. 8 SLICES 

APPROXIMATELY 40 CHEWS PER MOUTHFUL 

DRY INGREDIENTS 

+ 2 cups ground almonds (or just 1 ½ cups if using fine almond flour) 

+ 1 tablespoon psyllium husk 

+ 1 teaspoon baking powder 

+ ½ cup coconut palm sugar 

+ pinch of salt 

+ generous pinch of ground cinnamon 

+ generous pinch of ground ginger 

+ generous pinch of ground turmeric 

+ freshly grated nutmeg 

+ ⅓ cup sultanas 

+ ⅓ cup walnuts 

+ 2 tablespoons flaxseeds, or ground flaxseeds 

WET INGREDIENTS

+ 3 organic carrots, peeled and grated 

+ 1 ripe banana, mashed or blended 

+ 2 eggs 

+ 1 cup mild cold-pressed organic rapeseed oil or melted coconut oil 

+ 1 teaspoon vanilla extract 

+ zest of 1 orange 

Preheat the oven to 200°C (400°F), Gas Mark 6, and line a loaf tin with 

baking paper. 

Measure all the dry ingredients into a large mixing bowl, sifting the baking 

powder, and the coconut palm sugar, to break apart any lumps. 

In another bowl or large jug, whisk the carrot and banana with the rest of 

the wet ingredients. 

Pour the whisked wet ingredients into the dry ingredients. Mix well until 

everything is combined. 

Spoon into the lined loaf tin and bake in the oven for 25 minutes. Turn the 

oven down to 180°C (350°F), Gas Mark 4, and continue cooking for a further 

35 minutes. The loaf is ready when the top is firm to the touch, and a skewer 

inserted into the middle comes out clean. 

Allow to cool in the tin for a few minutes, then gently tip out on to a 

cooling rack. Cool entirely before slicing. 

The loaf will keep in an airtight container at room temperature for 4 days 

and is best kept whole and sliced as needed. Wholesome, not too sweet, and 

totally, totally delicious!

BAKED EGGS WITH MUSHROOMS, SPINACH, 

GOATS’ CHEESE + CHILLI 

This is a weekend brunch must! It’s very straightforward to prepare, yet offers 

something a little bit different and the pumpkin seeds add a wonderful crunch. 

If you fancy something more substantial, a layer of cooked quinoa in the base 

of the oven dish works well, and beautifully absorbs the rich mushroom and 

spinach juices. 

SERVES 2 


INGREDIENTS 

+ 2 portobello mushrooms 

+ 1 tablespoon cold-pressed rapeseed oil or extra virgin olive oil 

+ 1 packed cup baby spinach 


+ 1 teaspoon Dijon mustard 

+ 2 tablespoons crumbled goats’ cheese 

+ 3 large eggs 

+ 1 tablespoon pumpkin seeds 

+ 1 teaspoon dried chilli flakes 

+ 1 lemon 

+ few sprigs of fresh thyme (optional) 

+ salt and pepper 

Preheat the oven to 200°C (400°F), Gas Mark 6 and place an oven rack near

the top. 

Wipe the mushrooms clean, and slice. Heat the oil in a medium saucepan. 

When hot, add the mushrooms and let them sauté. Season with salt and 

pepper. Keep the heat high, as this will encourage the water released from the 

mushrooms to evaporate, and prevent the overall dish from being soggy. 

After 5 minutes add the spinach, some freshly grated nutmeg and the Dijon 

mustard, and stir. Once the spinach has wilted, turn off the heat. 

Scatter the mushroom and spinach mix into a small ovenproof dish. 

Crumble over the goats’ cheese and crack the three eggs on top. Scatter over 

the pumpkin seeds and add a twist of black pepper and a sprinkling of chilli 

flakes. 

Bake at the top of the oven for 10 minutes, or until the whites of the eggs 

are set, but the yolk remains slightly runny (or as you like it). 

Allow to rest for a few minutes, then squeeze over some fresh lemon juice 

and serve in shallow bowls. A scattering of thyme leaves is a lovely addition 

if you have any to hand. 

This dish should be juicy and creamy; wholesome comfort food perfect for 

kick-starting an active Saturday morning!

BANANA + BLUEBERRY PANCAKES 

These pancakes are absolutely brilliant for a lazy weekend morning. They are 

light and fluffy in texture, and yet set you up for the day perfectly. They are 

also a total doddle to make! 

MAKES 8–10 PANCAKES 


INGREDIENTS 

+ 1 ripe banana 

+ 2 eggs 

+ ½ cup ground almonds 

+ 1 tablespoon psyllium husk 

+ 1 teaspoon bicarbonate of soda 



+ 4 tablespoons Plenish almond m*lk 

+ few drops of vanilla extract 

+ ½ cup blueberries 

+ 2 tablespoons coconut oil, for cooking 

OPTIONAL TOPPINGS 

+ coconut yogurt 

+ fresh orange, sliced 

+ maple syrup or honey

+ toasted nuts and seeds 

Place all of the ingredients except the blueberries and oil into a large mixing 

bowl. Blend well using a hand blender. A jug blender, a potato masher or a 

whisk will also work! Once blended, stir the blueberries into the batter. 

Heat the coconut oil in a large frying pan, just a tablespoon at a time, on a 

medium heat. 

Dollop the pancake batter into the hot frying pan; I find about 3 pancakes at a 

time works well but it depends on the size of your frying pan. Allow them to 

cook for 3—4 minutes on the first side before flipping over and cooking for 2 

minutes on the second side. 

You might need to add an additional tablespoon of almond milk for the last 

few pancakes, as the mix will thicken on standing, due to the psyllium husk. 

Serve warm, with a dollop of coconut yogurt, and possibly some orange 

slices, a drizzle of maple syrup and a sprinkling of toasted nuts and seeds. 

Optional stir-ins: 

To switch up the pancakes each time, perhaps try adding in a pinch of ground 

ginger and some orange zest, a tablespoon of ground flaxseed, some maca 

powder … or anything else you might fancy! So long as the basic ratio isn’t 

altered drastically it’ll all work perfectly.

WATERCRESS, SPINACH + AVOCADO SOUP 

WITH SPRING ONION, LIME + PINE NUT SALSA 

This soup is delicious served hot, or chilled the following day. Thickening the 

soup with avocado rather than potato gives it a wonderfully creamy texture, 

and enriches it with good fats, ensuring the soup is satisfying and suitably 

filling. The zingy salsa isn’t essential, but really takes the soup to a new level! 

MAKES 4 GENEROUS BOWLFULS 

CHEWS WILL VARY DEPENDING ON TOPPINGS AND 

GARNISHES 

INGREDIENTS 

+ 2 tablespoons organic rapeseed oil, or cooking oil of your choice 

+ 1 brown onion, finely diced 

+ 4 celery sticks, finely chopped 

+ 1 litre hot vegetable stock 

+ 4 packed cups baby spinach 

+ 4 packed cups watercress 


+ 1 teaspoon English mustard powder 

+ 1 ripe avocado, stoned and peeled 


SALSA (OPTIONAL) 

+ 2 tablespoons pine nuts 

+ 4 spring onions, finely sliced 

+ small handful of curly parsley, chopped

+ 2 tablespoons extra virgin olive oil 

+ 1 lime 

Heat the oil in a large saucepan. Add the onion and celery and gently sauté for 

10—15 minutes, until soft and somewhat translucent. Season with salt and 

pepper. 

Pour in the stock and bring to the boil. Add the spinach and watercress, 

some freshly grated nutmeg and the mustard powder and stir. Only allow this 

to boil for approximately 2 minutes (in order to preserve the vibrant green 

colour it’s best to cook this soup quickly). 

Turn off the heat and allow the soup to cool a little before blending with a 

hand blender. 

Add the avocado and blend again. You want the smoothest silkiest texture 

possible. 

Enjoy straight away, or chill as quickly as you can (again, to preserve the 

colour). If you’re planning to enjoy the soup cold (it is unbelievably 

refreshing), chill overnight if possible – a few hours won’t do, it needs to be 

seriously cold! 

For the salsa, toast the pine nuts in a dry frying pan for a few minutes, until 

just golden, then cool. Chop together the spring onions, parsley and pine nuts, 

or blitz in a food processor. Mix in the olive oil, lime juice and salt and 

pepper. This will keep in an airtight container in the fridge for 2 days. Drizzle 

over your soup to bring everything to life!

CHLODNIK 

This is a chilled beetroot soup from Poland. It is wonderfully refreshing and 

the vibrant colour makes it a real show-stopper. A lot of the water content 

comes from the raw cucumber blitzed in at the end, rather than from stock, 

making it super healthy. We use kefir or coconut yogurt in place of crème 

fraîche, adding a gentle sourness to offset the natural sweetness of the 

beetroot, and a brilliant dose of probiotics for gut health. Use the firmest, 

freshest beetroot you can. With a variety of toppings to add, you can really 

make this soup your own. 

SERVES 4 


GARNISHES 

INGREDIENTS 

OPTIONAL TOPPINGS 

+ 2 tablespoons cold-pressed rapeseed oil 

+ 1 brown onion, diced 

+ 3 beetroot, peeled and grated 

+ 300ml hot vegetable stock 

+ 1 cucumber, peeled and chopped 

+ 1 cup kefir or coconut yogurt 


+ hard-boiled eggs, chopped 

+ smoked mackerel, flaked (not for vegetarians) 

+ fresh dill

+ lemon 

+ pickled cucumber 

Heat the oil in a large saucepan. Add the onion and gently sauté for 

approximately 10 minutes, or until translucent and soft. 

Meanwhile, prepare the beetroot. This will go everywhere! … don’t wear 

white, and if you have any disposable gloves, put them on! 

Add the beetroot to the softened onion, season with salt and pepper and 

pour in the hot vegetable stock. 

Simmer gently, covered, for approximately 15 minutes, until the beetroot is 

soft. Turn off the heat and allow to cool a little. At this point it won’t look like 

there is enough liquid, but the water content of a whole cucumber, added in a 

moment, as well as the kefir, will be sufficient. 

Transfer the cooled soup to a high-power blender. Add the cucumber and 

the kefir. Blend on high power until totally smooth (perhaps even straining 

through a fine sieve or some muslin if it doesn’t look perfectly smooth after 

blitzing). 

Chill the soup for at least 6 hours, ideally overnight. It must be super cold 

before eating. 

Top with your choice of hard-boiled egg, flaked smoked mackerel, lots of 

chopped dill, freshly squeezed lemon juice and some pickled cucumber.

QUICK PICKLED CUCUMBER 

+ ⅓ cup water 

+ 4 tablespoons white wine vinegar 

+ 1 tablespoon honey 

+ 2 slices of lemon 

+ ½ cucumber 

+ fresh dill, chopped 


Gently heat the water, vinegar, honey and lemon slices in a small saucepan 

until the honey has dissolved. Season to taste. 

Meanwhile, cut the cucumber in half lengthways, remove the watery center 

using a melon baller and finely slice into thin ‘half-moons’. Place in a bowl 

with the dill. 

Allow the pickling liquor to cool slightly so that it is warm rather than hot, 

then pour over the cucumber and dill. 

Chill until needed. The pickled cucumber will keep for up to a week in the 

fridge.

MACKEREL WITH FENNEL, COURGETTE + 

RADISH 

This simple summer lunch is so delicious and fresh. The salad has a 

wonderful crunchy texture thanks to the raw fennel, courgette and radish, and 

a brilliant zing from the lemon. 

SERVES 2 


INGREDIENTS 

+ 3—4 mackerel fillets, depending on size 


+ ½ unwaxed organic lemon, finely sliced 


+ 1 tablespoon capers 

FOR THE SALAD 

+ 1 bulb of fennel, halved and very thinly sliced (fronds reserved for 

garnishing) 

+ 1 courgette, halved lengthways and finely sliced or ribboned using a 

vegetable peeler 

+ 6 radishes, finely sliced 

+ leaves from a few sprigs of fresh thyme 


+ juice of ½ lemon 

+ salt and pepper

First, prepare the salad by mixing all the ingredients together in a bowl. Place 

the salad in the fridge while you cook the mackerel. This salad can happily be 

dressed up to 2 hours in advance, and is extra refreshing served chilled. 

Check the mackerel fillet for small bones and remove any using tweezers. 

Season the skin side of each fillet. 

Heat the oil in a non-stick frying pan. When it is good and hot, put in the 

mackerel fillets skin side down – they should sizzle straight away. You might 

need to gently press them down with a spatula as they curl up in the heat. 

Lightly season the exposed flesh side. Keep the heat high and cook for 3—4 

minutes. 

Flip the fillets, turning the heat down slightly. Add the slices of lemon and 

spring onions. Cook for 2 minutes, then turn off the heat and add the capers. 

Allow the fish to rest for a moment while you dress each plate with the salad. 

Serve the mackerel on top of the salad, making sure to scrape over all the 

delicious pan juices and oils, as this is where a huge amount of flavour hides. 

The lemon slices are to be eaten too – these are totally delicious with the salty 

capers and piquant onions, contrasting and complementing the oily fish.

SMOKED MACKEREL WITH PINK 

SAUERKRAUT, WATERCRESS + CRUNCHY 

KEFIR DRESSING 

This is one of my all-time favourite lunches; it’s the perfect quick fix, so 

satisfying and nourishing, yet wonderfully light thanks to the fresh, cool 

crunch of the sauerkraut and the crunchy kefir dressing. The batch of dressing 

here is a little more than you will need, but it will keep for 3 days in the fridge 

(just give it a stir) and is sensational dolloped on top of almost everything. 

The sauerkraut is a pleasure to make, and once you have a jar on the go it will 

last and last for weeks on end. 

SERVES 1 


INGREDIENTS 

+ 1 generous handful of watercress 

+ 1 tablespoon extra virgin olive oil 

+ 1 teaspoon apple cider vinegar 

+ 1 or 2 smoked mackerel fillets 

+ 2 heaped tablespoons Pink Sauerkraut 

+ 2 tablespoons of Crunchy Kefir dressing 


+ wedge of lemon for squeezing 


For this quick fix lunch, simply toss the watercress with the olive oil and cider 

vinegar and season with salt and pepper. Assemble on a plate with the smoked

mackerel, sauerkraut and crunchy kefir dressing. Sprinkle over the spring 

onions and finish with a squeeze of lemon juice.

CRUNCHY KEFIR DRESSING 

This crunchy dressing is similar to a tzatziki or raita. The addition of kefir 

gives it a savoury, tangy flavour, as well as an awesome serving of probiotics. 

If you would prefer not to use dairy, coconut yogurt loosened with a little nut 

m*lk works perfectly. Mint and dill marry very well with the coolness of the 

kefir and the cucumber. Simply combine all the ingredients in a bowl and 

serve. 

INGREDIENTS 

+ 1 celery stick, finely diced 

+ 10cm chunk of cucumber, finely diced 

+ 4 sprigs of mint, chopped 

+ 6 sprigs of dill, chopped 

+ ¼ garlic clove 

+ ½ cup kefir, or a combination of kefir and Greek yogurt or coconut yogurt 

+ juice of ½ lemon

PINK SAUERKRAUT 

Sauerkraut is fermented cabbage and I’m obsessed; try it on a weekend 

afternoon when you have a bit more time. Sauerkraut can be flavoured with 

any number of herbs and spices, but for versatility’s sake, I love plain 

sauerkraut, as it goes with almost everything. This recipe fills a 1 litre flip-top 

Kilner jar, with a little extra (depending on the size of the cabbages used); 

pack any surplus into a smaller, recycled jam jar. 

INGREDIENTS 

+ 2 white cabbages, finely shredded 

+ 1 red cabbage, finely shredded 

+ 2 tablespoons coarse or flaky sea salt 

YOU WILL ALSO NEED 

+ plastic gloves 

+ 1 litre Kilner jar 

Transfer the cabbage to a large mixing bowl, add the salt, don your gloves 

(crucial for red cabbage) and scrunch the mix for 6—10 minutes, until 

sopping wet. It never ceases to amaze me how much water is released. 

Pack the cabbage, along with all the salty juices, into your jar as tightly as 

possible. To ensure the cabbage stays below the water line, I trim the cabbage 

base (washing it first) into a circle so that it fits neatly inside the neck of the 

jar, and place this on top. As you close the lid of the jar, it should compress 

against the base of the cabbage, putting extra pressure on the sauerkraut 

below and submerging it perfectly. 

Keep the sauerkraut at room temperature for 3—4 days, during which time 

you will notice it bubble and fizz slightly. ‘Burp’ the jar each day (over the 

sink!). After 3—4 days, place in the fridge, where it will keep for several 

months. Watch the flavour shift over time.

SPRING GREENS, LEEK + BUTTERNUT BROTH 

This warming broth is hearty and comforting. If you are craving some extra 

sustenance, any cooked bean or pulse makes a lovely addition (I favour 

haricot beans here), as does pearl barley. This recipe is incredibly versatile, as 

you can successfully adapt the vegetables to make use of what you have to 

hand. It’s also great for batch cooking, to enjoy during the week. 

SERVES 2 HUNGRY PEOPLE 


INGREDIENTS 

+ 2 tablespoons organic rapeseed oil, or cooking oil of your choice 

+ 1 brown onion, finely diced 

+ 2 celery sticks, finely chopped 

+ 1 garlic clove, crushed 

+ few sprigs each of rosemary and thyme (ideally fresh, but dried is OK), 

leaves removed and chopped 

+ 1 leek, sliced 

+ ½ small butternut squash (or 1 sweet potato), peeled and diced into small 

cubes 

+ 2 cups hot weak vegetable stock 

+ 1 head of spring greens (or 2 cups kale, cavolo nero or spinach), tough 

stalks removed, leaves rolled up and evenly sliced to create strips 

+ 1 teaspoon Dijon mustard 


Heat the oil in a large saucepan on a medium heat. Add the onion, celery,

garlic and herbs and sauté for 10 minutes or until soft. 

Add the leeks to the pan – adding another tablespoon of oil if necessary. It’s 

ideal if you can let the leeks catch and caramelize a little as this will add 

depth and complexity of flavour. You may want to increase the heat a little – 

but watch it carefully and stir every couple of minutes. 

After a few minutes, add the squash. Continue to cook on a medium heat 

for approximately 8 minutes. 

Pour in the stock and cover with a lid. Simmer gently for approximately 10 

—15 minutes, until the sweet potato is cooked through. 

Stir the shredded greens into the broth, and cook very gently for a further 

3–5 minutes. If you are using kale, cook for a little longer. If you are using 

spinach, turn off the heat and just stir through until wilted. 

Turn off the heat, stir in the mustard for a little kick – and tuck in.

SWEET POTATO SALAD WITH SPICY SEEDS, 

POMEGRANATE + CORIANDER 

This salad is almost too beautiful to eat! The colours are amazing, and the 

complexity of textures quite extraordinary. The crunchy seeds and 

pomegranates against the softly roasted sweet potato are just awesome. It’s all 

about the toppings here! 

SERVES 4 


INGREDIENTS 

+ 4 sweet potatoes, sliced into 3 cm (1¼ inch) thick discs 

+ 1 tablespoon rapeseed oil, or cooking oil of your choice 

+ 4 tablespoons Spicy Seed Mix 

+ 4 tablespoons Crunchy Kefir Dressing 

+ 8 radishes, finely sliced 


+ 4 tablespoons pomegranate seeds 

+ few sprigs of fresh coriander, chopped 

+ ½ lemon, for squeezing 


Preheat the oven to 200°C (400°F), Gas Mark 6 and line a baking tray with 

greaseproof paper. 

Spread the potato discs evenly on the baking tray. Drizzle with the oil and 

season with salt and pepper. Place in the oven and cook for approximately 25-

30 minutes, or until caramelized around the edges and soft in the middle. 

Remove from the oven and allow to cool slightly before dressing the salad. 

While the sweet potatoes are cooking and cooling make the seed mix and 

the dressing. 

Layer all components on a large plate, reserving a little of everything for 

garnishing the top. Finish with a squeeze of lemon just before serving. 

For an even easier midweek supper, simply bake whole sweet potatoes and 

enjoy with this assortment of toppings.

SPICY SEED MIX 

This seed mix is a fantastic way of injecting brilliant texture, colour and 

complexity of flavour into almost any salad. It will happily keep for a week in 

an airtight food container, so doubling the recipe and keeping some handy is a 

great idea. You can simply use 8 tablespoons of whatever seeds you have to 

hand, but in this recipe I’ve listed my favourite combination. 

INGREDIENTS 

+ 2 tablespoons pumpkin seeds 

+ 2 tablespoons sunflower seeds 

+ 2 tablespoons unshelled hemp seeds 

+ 2 tablespoons flaxseeds 

+ 1 teaspoon coconut oil 

+ 1 teaspoon dried chilli flakes 

+ 1 teaspoon curry powder 

+ 1 teaspoon ground turmeric 

+ 1 teaspoon honey 

+ pinch of sea salt 

Preheat the oven to 190°C (375°F), Gas Mark 5. Place the larger seeds on a 

baking tray and dry-roast for 3–4 minutes (I don’t roast the flaxseeds as they 

are so little and tend to burn). 

Heat the coconut oil in a large frying pan over a medium to high heat. Add 

all of the seeds, along with the spices, honey and salt. 

Keeping everything moving by shaking the pan constantly, cook for 

approximately 3 minutes, until the mix has coloured slightly and looks glossy 

from the oil, but dry. 

Tip on to some greaseproof paper and spread out evenly to cool.

ROASTED CAULIFLOWER + ALMOND SOUP 

This soup is so unbelievably creamy and thick it seems crazy to think it hasn’t 

been blended with heaps of double cream! It has a lovely velvety texture, and 

a deep complex flavour thanks to the roasted cauliflower. 

MAKES 4 GENEROUS PORTIONS 


GARNISHES 

INGREDIENTS 

+ 1 cauliflower, chopped into florets, stalk reserved, peeled and finely 

chopped 

+ 4 tablespoons cold-pressed rapeseed oil 

+ 1 brown onion, finely sliced 

+ 1 celery stick, finely sliced 

+ 1 garlic clove, finely chopped 

+ few sprigs of fresh thyme, leaves stripped 

+ 2 cups Plenish almond m*lk 

+ 1 cup vegetable stock 

+ handful of whole almonds 

+ lemon juice 


Preheat the oven to 200°C (400°F), Gas Mark 6. 

Toss the cauliflower florets with 2 tablespoons of the oil on a baking tray. 

Season with salt and pepper and roast in the oven for 15—20 minutes, until

coloured. A little charring will add depth of flavour. 

Meanwhile, make the soup. Heat the remaining oil in a medium/large 

saucepan, add the onion, celery and garlic and gently sauté, keeping the heat 

low. Add the thyme leaves and the prepared cauliflower stalk. Season with 

salt and pepper. 

Pour in the almond m*lk and vegetable stock. Heat gently up to smoking 

point (when you start to see some steam but before a boil) - a rapid boil can 

split the milk. 

Once the cauliflower is roasted, add it to the saucepan, and continue to 

cook gently for 5 minutes. Turn off the oven. 

Scatter the almonds onto a clean baking tray and dry-roast in the residual 

heat of the oven for 3—4 minutes, then coarsely chop. 

Remove the soup from the heat and allow to cool slightly, before 

transferring to a jug blender and blending until totally smooth – the smoother, 

the better. Taste and adjust the seasoning accordingly. 

Serve the soup in warmed bowls, garnished with a twist of black pepper, 

some fresh thyme leaves, the chopped roasted almonds and a generous 

squeeze of lemon juice to make everything sing.

ROASTED BROCCOLI WITH PRESERVED 

LEMON, ALMONDS + TAHINI LEMON DRESSING 

Roasting broccoli entirely transforms it. The slight charring adds a wonderful 

texture and flavour, which marries well with the salty and tart preserved 

lemon, and the creamy dressing. The dressing also makes a wonderful healthy 

dip. 

SERVES 2—3 AS A MAIN COURSE, OR 4 IF PART OF A LARGER 

MEAL 


INGREDIENTS 

+ 1 head of broccoli, chopped into florets, stalk trimmed and sliced 

+ 3 garlic cloves, finely sliced 

+ 2 tablespoons olive oil 

+ 2 tablespoons flaked almonds, or ¼ cup whole almonds 

+ 1 preserved lemon, quartered, flesh separated from the skin and skin finely 

diced 


+ small bunch of curly parsley, chopped 

FOR THE DRESSING 

+ 4 tablespoons tahini 

+ 2 tablespoons Greek yogurt, kefir or coconut yogurt if you prefer dairy free 

+ 4 tablespoons hot and light vegetable stock or bouillon 

+ juice of 1 lemon


Preheat the oven to 220°C (425°F), Gas Mark 7, place a rack at the top of the 

oven and line a baking tray with greaseproof paper. 

In a bowl, toss the broccoli and garlic with the oil. Transfer to the lined 

tray, season with salt and pepper and roast in the oven for approximately 10 

minutes, until slightly charred yet retaining a firm texture. 

While the broccoli is roasting, make the dressing by simply shaking up all 

the ingredients in a jam jar. This dressing is quite thick – one for dolloping 

rather than drizzling. If it looks a little too thick, simply add another 

tablespoon of vegetable stock. 

Once the broccoli is roasted, remove from the oven. Slide the greaseproof 

paper, containing the broccoli, off the tray and set aside to cool. 

Scatter the almonds onto the baking tray and dry-roast for 3—4 minutes, 

then coarsely chop. 

Finally, place the cooled broccoli on your chosen serving plate, dollop over 

the dressing and scatter with the preserved lemon, spring onions, parsley, and 

chopped almonds. A light drizzle of extra virgin olive oil is a welcome final 

flourish, if you like!

LEEK + PEA FRITTATA WITH PEA SHOOTS, 

RADISH + SPRING ONION 

This protein-packed main has a natural sweetness from the peas and 

caramelized leeks. Nutritional yeast gives a cheesy flavour, yet remains dairy 

free. If, however, you adore cheese, a little sprinkling of mature Cheddar, 

goats’ cheese or Gruyère will be delicious. Will keep for 2 days in the fridge 

and is great as a portable lunch. 

SERVES 2, OR 3–4 PEOPLE IF PART OF A LARGER MEAL 


INGREDIENTS 

+ 2 tablespoons rapeseed oil, or cooking oil of your choice, plus extra for 

drizzling 

+ 1 leek, finely sliced 

+ ½ cup frozen peas 

+ 4 eggs 

+ ¼ cup Plenish almond m*lk 

+ 6 sprigs of dill, chopped 

+ 1 tablespoon nutritional yeast 

+ 2 handfuls of pea shoots 

+ juice of ½ lemon 

+ 4 spring onions, finely sliced (optional) 


Heat 1 tablespoon of oil in a medium non-stick frying pan. Add the leek,

cover and sauté on a medium heat for 10–15 minutes, until soft and slightly 

caramelized. 

Meanwhile, fill and boil the kettle and place the peas in a sieve suspended 

over the sink. Once the kettle is boiled, carefully pour over the peas to thaw 

and blanch. Leave suspended for a few minutes to dry, thus avoiding a soggy 

frittata. 

Crack the eggs into a mixing bowl. Add the almond m*lk, dill, yeast, 

season with salt and pepper and whisk. 

Allow the leeks to cool before stirring into the egg mix, along with the dry 

peas. Preheat the grill. 

Heat the remaining tablespoon of oil in the same frying pan you used for 

the leeks. Tip in the egg, leek and pea mix. Keep the heat low and cook gently 

for 10–12 minutes. 

When the frittata looks almost cooked through, but still has a slight wobble 

on top, pop it under the preheated grill for 2 minutes. 

Tip the frittata on to a board and allow to cool for 2 minutes before cutting. 

Dress the pea shoots with a drizzle of oil, the lemon juice and salt and 

pepper to taste. Either scatter these on top of the frittata or serve alongside it. 

Finely sliced spring onions make a lovely additional topping if you have some 

to hand.

SPROUTED GREEN GOODNESS BOWL 

Green on green on green. A wonderful variety of textures, tied together with a 

simple vinaigrette. The ingredients are by no means definitive – this salad is 

absolutely a case of use-what’s-to-hand. A tablespoon of sauerkraut goes well 

too. 

SERVES 2 


INGREDIENTS 

+ ½ broccoli head, chopped into florets, stalk trimmed and sliced 

+ 1 tablespoon pumpkin seeds 

+ 1 tablespoon sunflower seeds 

+ 1 small courgette, sliced into ribbons 

+ 1 ripe avocado, peeled, stoned and chopped 


+ 1 cup rocket, packed 

+ handful of sprouting broccoli cress (or store-bought cress) 

+ ½ cup sprouted green lentils or sprouted mung beans 

+ small handful of soft herbs, such as chives and/or dill, chopped 

For the vinaigrette dressing: 


+ 1 tablespoon raw cider vinegar 

+ 1 teaspoon Dijon mustard

+ 1 teaspoon runny honey 


Optional: 

+ 1 portion of poached or hot-smoked salmon, or 60g crumbled goats’ cheese 

+ ½ lemon 

First, combine all the dressing ingredients in an old jam jar and shake well to 

combine. 

Bring a medium saucepan of salted water to the boil. 

Once the water is boiling rapidly, add the broccoli and cook for no more 

than 2—3 minutes. Drain in a colander, and cool immediately under the cold 

tap. Allow the broccoli to dry by spreading it out on a few sheets of kitchen 

paper while you prep the other ingredients. 

In a dry frying pan, toast the pumpkin and sunflower seeds until they 

brown slightly and start to ‘pop’; this should take only 2–3 minutes. 

In a large mixing bowl, combine with the rocket, cress, sprouted lentils or 

mung beans and the chopped herbs. If you are flaking in some poached 

salmon or crumbling in some goats’ cheese, do so now. Add the cooked 

broccoli, some salt and pepper, and the dressing – you may or may not wish 

to use it all depending on personal preference. 

Mix very well, then transfer to your serving bowl or pile on to plates. A 

squeeze of lemon juice over the top always brings out the best in a salad. 

SPROUTING: 

Sprouting beans and pulses not only brings out their wonderful nutty and 

earthy flavour better than cooking, in my opinion, but it retains a fabulous 

crunchy texture too, which can enhance almost any salad. Sprouting makes 

the pulse or bean easier to digest and enables us to assimilate more of its 

nutrient content too. 

The length of time needed for soaking and sprouting can vary depending on 

the pulse or bean in question, but for both green lentils and mung beans, 

simply soak in a generous amount of fresh water for 12 hours. After 12 hours, 

drain the lentils or beans, but do not rinse, and transfer either into a large 

Kilner jar, or a plastic sprouting container. Cover the top with some muslin

cloth, or a square of kitchen paper punctured with a few holes. Leave in a 

quiet spot out of direct sunlight for approximately 48–72 hours, giving the jar 

a roll around once or twice during the sprouting period; the sprouting time 

will be shorter if the weather is warmer. If the jar starts to look dry, pour in a 

little fresh water, swirl it around and drain it out to moisten things. You will 

see signs of germination after 24 hours. Once sprouted, transfer to a clean 

Tupperware and keep in the fridge for up to a week. Sprinkle on everything!

MISO ROASTED VEGETABLES + TEMPEH WITH 

BLACK SESAME + LIME 

This salad is wonderfully hearty, but the dressing makes it light and zingy. 

Roasting the tempeh and vegetables in a miso glaze really enhances their 

flavour, and boosts the umami quality of the dish. Choose a dark miso which 

is refrigerated and unpasteurized, to ensure you are getting the probiotic 

benefits. Great for batch cooking, so scale up for portable lunches. The 

dressing will keep happily in an airtight container in the fridge for a week. 

SERVES 3 


INGREDIENTS 

+ 4 organic carrots, peeled and chopped 

+ ½ cauliflower, chopped into florets 

+ 6 round shallots, quartered with the end intact so they hold together 

+ optional: 6 whole garlic cloves, unpeeled 

+ 200g fresh organic tempeh, crumbled into chunks of various sizes 

+ small bunch of fresh coriander, chopped 

+ black sesame seeds 

+ juice of 1 lime 

For the miso roasting glaze : 

+ 1 tablespoon mild rapeseed oil, or cooking oil of your choice 

+ 1 teaspoon miso paste 

+ 1 teaspoon runny honey


For the lime and miso dressing : 

+ small hunk of fresh root ginger, peeled and grated 

+ 1 teaspoon miso paste 


+ 1 tablespoon toasted sesame oil 

+ 1 tablespoon mild rapeseed oil 

+ 1 tablespoon rice vinegar, or white wine vinegar 

Preheat the oven to 200°C (400°F), Gas Mark 6, with an oven rack near the 

top, and line a baking tray with greaseproof paper. 

Combine the vegetables, garlic cloves and tempeh in a large mixing bowl. 

Mix the roasting glaze ingredients together in a separate bowl. Pour over 

the vegetables and tempeh, and mix well, massaging the glaze into the 

vegetables so that they are all evenly coated. 

Tip the glazed vegetables and tempeh onto the prepared baking tray and 

cook at the top of the oven for 20 minutes, until richly caramelized. If you 

prefer a little more caramelization or charring, pop the grill on for the last few 

minutes. Once cooked, remove from the oven and allow to cool slightly. 

Meanwhile, make the dressing. Combine all the ingredients in a jar and 

shake well. 

Pile the roasted vegetables and tempeh on to a serving platter. Scatter with 

the chopped coriander and sesame seeds and douse generously with the 

dressing. Squeeze over plenty of lime juice, or serve with lime wedges on the 

side.

SPICY MARINATED KALE WITH QUINOA + 

WALNUTS 

This salad is wholesome and delicious, and packs a spicy punch. You can 

happily prepare it in advance; unlike other salads that would wilt 

unappetizingly, this salad softens and marinates, making it even more 

delicious – perfect if you have friends over, or if you want to prepare 

tomorrow’s lunch in advance. 

SERVES 3–4 


INGREDIENTS 

+ ¾ cup quinoa 

+ 2 packed cups kale, chopped and tough central stalks removed 

+ ¼ cup walnuts 

+ ¼ cup (100g) crumbled feta (optional) 

+ fresh herbs, chopped (optional) 



+ 1 small shallot, finely diced 

+ ½ red chilli (or more if you love the heat!) 

+ pinch of cayenne pepper and paprika 


+ 1 lemon, zest and juice 

+ salt and pepper

Preheat the oven to 190°C (375°F), Gas Mark 5 (for toasting the walnuts 

later). 

Place the quinoa in a suitably sized saucepan (it quadruples in volume as it 

cooks). Cover with plenty of salted water or light vegetable stock and bring to 

the boil. (A teaspoon of bouillon powder in the water is perfect here, lifting 

the salad’s overall flavour.) Simmer the quinoa for approximately 20–25 

minutes, or until it has swollen and ‘sprouted’. 

Meanwhile, place the kale in a colander over the sink. 

Once the quinoa is cooked, simply pour it into the colander over the kale, 

which will encourage the kale to wilt nicely. Allow the quinoa and kale to 

billow off steam for a few moments, then spread it out on sheets of kitchen 

paper to dry off further. 

To make the dressing, combine all the ingredients in a jam jar and shake 

well. Toast the walnuts in the oven for approximately 5 minutes; this will 

enhance their flavour, and give them a crunchier texture. 

Put the quinoa and kale into a large salad bowl and pour over the dressing. 

Scrunch and massage the mixture for 2 minutes, encouraging the kale to 

soften and the quinoa to absorb the flavours. Season to taste. 

Coarsely chop the toasted walnuts and add to the bowl, keeping a few back 

for garnishing. Crumble in the feta now, if using, as well as any chopped soft 

herbs you may have. 

Serve garnished with the extra walnuts. Alternatively the salad will keep 

happily in the fridge for 2–3 days.

GINGER, TAMARI + HONEY SALMON WITH 

PURPLE SPROUTING BROCCOLI + EGG-FRIED 

RICE 

This supper is wholesome and bursting with flavour. It’s a perfect 

combination of good fat, protein, smart carbs and dark green vegetables. If 

you have some rice already cooked it will only take 15 minutes; if you need to 

cook some first, you can throw the broccoli into the same pot 4 minutes from 

the end of cooking to save on washing up! 

SERVES 2 


INGREDIENTS 

+ small hunk of fresh root ginger, peeled and grated 

+ 1 tablespoon honey 

+ 1 tablespoon tamari 

+ 1 tablespoon sesame oil 

+ juice of ½ lime 

+ 1 teaspoon nam pla (optional) 

+ 2 skin-on salmon portions 

+ 1 teaspoon sesame seeds (optional) 

For the egg-fried rice: 

+ 1 tablespoon sesame or coconut oil 

+ 1 shallot, finely diced 

+ 1 red chilli, finely diced 

+ ½ cup cooked wholegrain rice

+ 1 cup baby spinach (optional) 

+ small bunch of fresh coriander, chopped 

+ 1 large egg 


+ 10 spears of purple sprouting broccoli 

Prepare the salmon. Make a marinade by whisking the ginger with the wet 

ingredients. Pat the salmon dry and submerge in the marinade, coating well. 

Marinate for 30 minutes. 

Next prepare the egg-fried rice. Heat the oil in a small saucepan, and gently 

sauté the shallot and chilli for 5 minutes. Add the cooked rice, spinach, if 

using, and chopped coriander and season. Crack in the egg and stir-fry for 1 

minute. Keep the rice warm. 

Heat a non-stick frying pan. When hot, add the salmon portions skin side 

down – they should sizzle immediately. Do not tip in all the marinade yet, as 

the honey will burn! Lightly season the flesh side of the fish. Turn down the 

heat to medium/moderate and continue to cook for 5 minutes. Placing a 

saucepan lid over the pan will stop too much splattering and help to steamcook 

the salmon. 

Meanwhile, bring a pot of salted water to the boil and cook the broccoli for 

2 minutes, to retain some bite. 

After 5 minutes, flip the salmon over and add the rest of the marinade, 

along with the sesame seeds, if using. Cook for 1 minute, then turn off the 

heat and allow the salmon to rest while you plate up the rice and broccoli, 

followed by the salmon portions, the delicious pan juices (crucial!), and a 

squeeze of lime.

BROCCOLI POWER BALLS 

This is my new favourite recipe! I don’t have much of a sweet tooth, and for a 

snack I tend to prefer something savoury rather than something sweet. There 

are plenty of recipes out there for sweet ‘energy balls’ – well, here’s an 

awesome recipe for a savoury one. Packed with plant-based proteins and 

plenty of green veg goodness. 

MAKES 16 BALLS 


INGREDIENTS 

+ ½ cup pumpkin seeds 

+ 2 cups packed raw baby spinach 

+ 1 head of broccoli, chopped into florets, stalk trimmed and sliced 

+ 1 heaped teaspoon English mustard 


+ 2 heaped tablespoons nutritional yeast 

+ 2 eggs 

+ ½ cup ground almonds 

+ 1 teaspoon psyllium husk (optional) 


Preheat the oven to 180°C (350°F), Gas Mark 4 and line a baking sheet with 

greaseproof paper. 

Scatter the pumpkin seeds on to a baking tray and toast in the oven for 6 

minutes, until beginning to ‘pop’. Once toasted, tip the seeds into a food 

processor.

Start blitzing the seeds. With the motor running, add a small handful of 

spinach followed by a few florets of broccoli, then spinach, then broccoli, etc. 

Stop and push the mix down if necessary, and season with salt and pepper. 

With the motor still running, add the mustard, nutmeg, nutritional yeast and 

eggs. 

Finally, add the ground almonds. The almonds add flavour as well as 

protein, but, crucially, help to absorb excess moisture. 

Allow the mix to sit for 20 minutes, after which it will have firmed up 

slightly and you should be able to roll it in your hands. It is a damp mix, but 

shouldn’t feel sloppy. If for some reason it feels too wet to handle, add more 

ground almonds, until the desired consistency is achieved. Alternatively, add 

a teaspoon of psyllium husk, mix well and wait 10 minutes for the mixture to 

thicken before rolling into balls. 

Place the balls on the baking sheet and bake in the oven for 12 minutes. 

Once cooked, transfer to a cooling rack. 

These will keep happily in the fridge for 4 days in a sealed container. They 

can also be frozen.

RAW VEGAN NUTTY FLAPJACKS 

These bars are crunchy, salty and slightly sweet all at the same time. They are 

packed with good energy and are brilliant for a breakfast on the go, or a 

delicious snack. The orange flavour is divine with the toasted nuts. Will keep 

in the fridge for a week. 

MAKES APPROXIMATELY 30, DEPENDING ON SIZE 


INGREDIENTS 

+ 1⅓ cup mixed nuts – we used hazelnuts and walnuts 

+ ⅓ cup mixed seeds – we used chia, sunflower and pumpkin 

+ ½ cup jumbo oats (gluten free if you wish) 



+ ⅓ cup coconut oil 

+ 2 heaped tablespoons goji berries 

+ 4–5 medjool dates (depending on size and sweetness preference), stoned 

and roughly chopped 

+ vanilla extract 

+ zest of 1 orange 

Preheat the oven to 180°C (350°F), Gas Mark 4. 

Toast the nuts on a baking tray for 3 minutes. This is absolutely crucial for 

the overall flavour! It also helps to dry out the nuts and give the bites a 

crunchier texture. Add the seeds and continue toasting for 2 more minutes.

Allow the nuts and seeds to cool slightly, then tip them into a food 

processor and add the oats, cinnamon and salt. 

Warm the coconut oil in a small saucepan, then add the goji berries and 

dates and let them soften. Add the vanilla extract and the orange zest. It’s key 

that the dried fruit softens in the warming oil, as this will enable it to be 

blitzed to a finer paste, which will therefore bind the bites much better – the 

dates, goji berries and coconut oil are the ‘glue’ to these raw bites. 

Add this warm mixture to the food processor and blend well. Now wait 5 

minutes and then blitz again. It will blitz more finely once cooler. 

Line a suitable airtight food container or small baking tray with greaseproof 

paper. I used a mid-size one that was 21 × 14cm. Tip in the mixture and flatten 

well. The key here is to really press and flatten the top of the flapjack. If it’s 

not pressed enough it won’t stick together. You can even use the palm of your 

hand here to add some pressure! Cover and chill in the fridge for at least 4 

hours, but ideally overnight. 

These will keep happily in the container in the fridge for a week. They are 

best enjoyed straight from the fridge. 

Play around with new combinations of nuts, seeds and dried fruit. Perhaps 

try adding some almond extract in place of the orange zest? Or some dried 

apple in place of the goji berries to go well with the cinnamon? Ground ginger 

is always delicious, too. Get creative!

Advanced Weaning and Nutrition Guide & Meal Plans:

(4-6 months) 

DAY BREAKFAST LUNCH 

MONDAY Mango puree with Banana and avocado 

porridge** 

puree 

TUESDAY Apricot puree with Aubergine and 

full-fat Greek yogurt** cauliflower puree 

with rice 

WEDNESDAY Pea and pear puree Sweet potato puree 

THURSDAY Papaya, mango and Carrot and parsnip* 

orange puree 

puree with rice 

FRIDAY Avocado puree with Strawberry, raspberry 

scrambled eggs** and blueberry puree 

SATURDAY Papaya puree with Sweet potato 

full-fat Greek yogurt** and broccoli* 

SUNDAY Apple puree with Apricot and plum* 

porridge** 

* Create these purees by combining remaining ice-cubes from the first two weeks 

to save time and avoid wastage. 

** Eggs, yogurt, porridge and oats are not suitable until 6 months. If your baby 

is younger, offer her the fruit or vegetable purees on their own. Eggs must be well 

cooked.

Week 1 of Stage 3 

(6 months) 

*Create these purees by combining remaining ice-cubes from the first two 

weeks to save time and avoid wastage.

(6 + months)

DAY 

BREAKFAST 

LUNCH 

MONDAY 

Pear and cardamom 

puree with porridge 

Sweet pepper guacamole 

puree 

TUESDAY 

Beetroot, apple and clove 

puree with full-fat Greek 

yogurt 

Cauliflower and turmeric 

puree with rice 

WEDNESDAY 

Apricot and plum* puree 

with porridge 

Carrot and parsnip 

puree*with rice 

THURSDAY 

Banana and avocado 

Swede, broccoli and 

turmeric puree 

FRIDAY 

Vanilla rice with mango 

Saag aloo puree 

SATURDAY 

Papaya, mango and Avocado, papaya and 

orange puree with full-fat cmnamon puree 

Greek yogurt 

SUNDAY 

Apple and pear* puree 

with porridge 

Swede, cheese and chive 

puree 

*Create these purees by combining remaining ice-cubes from the first two weeks to 

save time and avoid wastage. Offer your baby's usual milk or water to sip with meals.

Weight Management Recipes 1200-1800kcal 

Day 1 

Breakfast: Slow Cook Oatmeal 

Lunch: Kale Salad /w Apple 

Dinner: Crock Pot Chowder /w Smoked Salmon 

Snack: Apples and Almonds 

Everything included in this day will make it nice and easy for you to get 

started with your recipe planning and your building up of how you look and 

how you feel. If you are ready to start building up a new food portfolio and 

eating better, this day is the perfect way to get yourself moving in the right 

direction immediately. 

Day 2 

Breakfast: English Muffin /w Peanut Butter and Sliced Banana 

Lunch: Skinny Chopped Greek Salad 

Dinner: Fish /w Lemon, Herbs and Green Beans 

Snack: Baby Carrots /w Hummus 

Day 2 is all about making sure you feel comfortable and secure with what you 

are eating from now on. 

Day 3 

Breakfast: Protein Shake of your choice – Chocolate/Banana etc. excellent 

advice found here 

Lunch: Veggie Burgers 

Dinner: Ginger Lime Chicken /w Brown Rice & Broccoli 

Snack: Apple /w Peanut Butter 

This will simply be about making sure you are starting the day well and 

continuing the good work of the days before, making sure you feel secure and 

happy in what you are taking into your body and what you are going to be 

eating as you move further forward. 

Day 4

Breakfast: Banana Cream Pie 

Lunch: Egg Salad /w Tomato and Cucumber 

Dinner: BLT /w Grapes 

Snack: Greek Yogurt /w Granola 

Day 4 is actually quite simple – it’s all about building up that kind of 

normality towards eating these rather different meals. It might seem like a 

rather strange day for the food you are eating, but you’ll soon get to enjoy the 

variety of flavours and styles that this brings. 

Day 5 

Breakfast: “Health” Smoothie 

Lunch: Tuna Salad 

Dinner: Southwest Shrimp /w Black Bean Salad 

Snack: Carrot Sticks /w Hard-boiled Egg 

Day 5 will make sure you are eating well and taking in all the right nutrients 

and all the correct additions along the way. This will keep you ensuring you 

get plenty of protein from each of the meals that you take in on this day, 

which is very important. 

Day 6 

Breakfast: Baked Oatmeal 

Lunch: Salsa Cottage Cheese /w Baked Potato 

Dinner: Crock Pot Italian Beef /w Green Salad 

Snack: Cucumber /w Garlic Herb Cheese 

The dietary needs of Day 6 will all be about making sure that you can get the 

help that you need in ensuring you stay on the right track as you move 

forward. From the oatmeal to get you going in the morning to dinner, each 

meal is nutritiously packed. 

Day 7 

Breakfast: Breakfast Parfait 

Lunch: Tuna & Bean Salad

Dinner: 5 Spice Chicken /w Brown Rice & Carrot Salad 

Snack: Vegetable Soup 

Another easy enough day and a good one to round off the first week – you’ll 

be eating a fairly balanced and effective range of products throughout the day, 

and your dinner will be a nice filling one to keep you on the right track as you 

try to get healthier. 

Day 8 

Breakfast: Walnut Oatmeal and Yogurt 

Lunch: Pasta with Salmon and Peachy Salad 

Dinner: Veggie Burger and Corn on the Cob 

Snack: Latte, Banana, Lemonade and Popcorn 

Week 2 will commence with a rather healthy range of meals, ensuring that 

you are starting the week in the right frame of mind immediately. All of this 

will be very important to maintaining your comfort and your confidence as 

you start to move forward and look after yourself properly. 

Day 9 

Breakfast: Greek Yogurt with Berries 

Lunch: Turkey and Avocado Roll 

Dinner: Turkey Stir-fry with Quinoa 

Snack: Mango, Cottage Cheese and Yogurt 

The next day will be all about making sure you stay topped up nutritionally 

and that your body is going to be receiving the kind of help that it needs to 

stay in the top condition possible without you having to really worry about 

anything as you start moving forward. 

Day 10 

Breakfast: Egg ‘n’ English Muffin 

Lunch: Pesto Turkey Sandwich 

Dinner: Salmon with Brown Rice and Spinach 

Snack: Gelatin, Espresso and Fresh Fruit

This fine little selection will make sure you start the day with something nice 

and that throughout the day you are being kept in good condition with easy to 

enjoy snacks, a healthy lunch and a filling dinner to ensure that this week can 

continue in a more positive fashion. 

Day 11 

Breakfast: Cottage Cheese and Tomato 

Lunch: Couscous Lentil Salad 

Dinner: Grilled Chicken and Baked Potato 

Snack: Carrots and Salsa, Cheese and an Apple 

The eleventh day will all be about maintaining your progress and staying 

positive about what you are eating, and this day will try and relent a little by 

delivering effective meals that you might be more used to. Dieting is hard 

work but this will make things slightly more familiar. 

Day 12 

Breakfast: Cereal with Blueberries 

Lunch: Pasta with Salmon and Peachy Salad 

Dinner: Chicken and Beet Salad 

Snack: Apricots and Ice Cream 

Day 12 will see you undertake a rather progressive take to your meals, 

ensuring that you are heathing only what is healthy and good for you whilst 

ensuring you have the option to enjoy something a bit more simplistic. 

Day 13 

Breakfast: Eggs with Mushrooms and Bacon 

Lunch: Tuna Pasta Salad 

Dinner: Pork with Pasta and Green Beans 

Snack: Yogurt, Strawberries and Olives 

Day 13 is very important as it will make sure you are undertaking the correct 

level of food at all times. From the simple snack to your nutritional and 

healthy dinner, eating well should be easy.

Day 14 

Breakfast: Breakfast Muffin Crostini 

Lunch: Tuna and Bulgur Salad 

Dinner: Steak, Sweet Potato and Veggies 

Snack: Pear, Celery, Latte and Grapes 

At the half-way point, you will now already have noticed a prominent and 

changed difference in the way that you eat your food, so keep going with this 

guide and you should find it much easier than ever before to stay nice and 

healthy with regards to what you are taking in. 

Day 15 

Breakfast: Yogurt Parfait 

Lunch: Broccoli-Cheese Baked Potato 

Dinner: Chicken and Beet Salad 

Snack: Cheese and Tomato, Yogurt and Berries 

This is a very good choice of food for the day as you’ll enjoy something a bit 

more out there than usual for breakfast whilst having nice, simple foods for 

every other meal. 

Day 16 

Breakfast: Fruit and Nut Cereal 

Lunch: Pasta Salad 

Dinner: Pork with Pasta and Green Beans 

Snack: Apple /w Blueberries 

This day will make sure you are taking in plenty of greens and fruit, heling 

you stay on-message and ensuring that you eating as healthily as you can in 

the mid-week to set you up for later. 

Day 17 

Breakfast: Oatmeal and Fruit

Lunch: Turkey and Cheese Sandwich 

Dinner: Fish and Chips 

Snack: Mango and Ricotta, Carrots and Salsa 

Day 17 will see you take on a range of new dishes, whilst getting to enjoy an 

old classic in fish and chips. See? Not everything that you eat when dieting is 

going to be super healthy and therefore seen as something that you might not 

particularly have enjoyed before. 

Day 18 

Breakfast: Fruit ‘n’ Nut Cereal 

Lunch: Turkey and Cheese Wrap 

Dinner: Pasta with Beans and Ricotta 

Snack: Latte, Fruit, and Caprese Salad 

This selection will make it nice and easy for you to understand what it is that 

you want to eat, and indeed how you want to eat. The basic meals added in 

here will be nice and simple for you to enjoy as you start to move forward and 

experiment. 

Day 19 

Breakfast: Tomato-Feta Scramble 

Lunch: Tuna Salad Pita 

Dinner: Rice and Beans 

Snack: Milk and Cookies, Pretzel Rod and Cheese 

As we approach the end of week three it’s important that you can maintain a 

nice level of balance and this will ensure that you are eating lots of nice little 

meals with an excellent snack that can be very good for you included. 

Day 20 

Breakfast: Egg White Omelet 

Lunch: Mixed-up Salad 

Dinner: Tofu Stir-Fry

Snack: Yogurt, Berries, Pretzel and Cheese 

Now you should be totally attuned to how you are eating, this should really 

test how far you have come! 

Day 21 

Breakfast: Fruity-Nutty Yogurt 

Lunch: Chicken Tostada 

Dinner: Pork with Sweet Potato 

Snack: Yogurt, Berries, Latte and a Cookie 

The last day of week three will ensure that you get the massive challenge you 

may have been hoping for – you’ll be trying to make some rather advanced 

meals whilst enjoying a very enjoyable breakfast, too! 

Day 22 

Breakfast: Bagel with Cream Cheese 

Lunch: Deli Soup and a Roll 

Dinner: Pasta with Turkey and Ricotta 

Snack: Popcorn and a Latte 

The start of your fourth and final week will be quite easy, as each meal 

offered here is very easy to make and to enjoy so you can relax and take in 

something hugely enjoyable whilst starting the week off with a very 

interesting choice of meal throughout. 

Day 23 

Breakfast: Breakfast Sandwich 

Lunch: Soup and Tuna Salad 

Dinner: Turkey and Sweet Potato 

Snack: Milk and a Cream-Filled Cookie, Chips and Salsa 

The quality of the meals that you are eating has always been very high, but 

this will make sure you are treating yourself to a real delicacy!

Day 24 

Breakfast: Cereal and Milk 

Lunch: Italian-Restaurant Caesar Salad 

Dinner: Steak with Potatoes and Green Beans 

Snack: Asparagus and a Baked Apple 

A fine selection of foods that you may otherwise have struggled to get to grips 

with outside of this kind of diet, you’ll get to enjoy some very interesting 

meals – steak for dinner is a particularly engaging treat that you should relish. 

Day 25 

Breakfast: Cinnamon Oatmeal 

Lunch: Deli Soup and a Roll 

Dinner: Steakhouse Dinner 

Snack: Cheese and Tomato, Yogurt and Berries 

Approaching the end, you’ll have a “day off” with this simple and effective 

range of meals. All of these are very healthy but are much closer to what you 

may have traditionally been eating. 

Day 26 

Breakfast: Peanut Butter on Toast 

Lunch: Diner Turkey Sandwich 

Dinner: Fast-Food Taco with Rice and Beans 

Snack: Fresh Berries and a Latte 

A fine selection for those who like a basic, effective day of eating. As you are 

drawing to the end of the plan, you want to try and experiment a little and this 

should help you do just that. 

Day 27 

Breakfast: Diner Omelet with Fruit and Coffee 

Lunch: Italian-Restaurant Pizza and Salad 

Dinner: Salmon and Feta Salad

Snack: Edamame, a Latte and Cherries 

This is a great day for just enjoying your food as you approach the end – it’s 

the weekend, so why not? A fine range of foods that you’ll love eating. 

Day 28 

Breakfast: Cereal with Berries and Milk 

Lunch: Vietnamese Spring Rolls 

Dinner: Grilled BBQ Mango Chicken 

Snack: Asparagus and a Baked Apple 

Your final day is all about making sure you set the tone for the rest of your 

life – everything included in here will be delicious but very good for you.

Slow Cook Oatmeal 

Ingredients 

¼ cup oil 

¼ cup unsweetened applesauce 

¾ cup brown sugar 



2 large eggs 

1-1/2 cups skim milk (I used vanilla coconut milk beverage) 

3 cups uncooked oatmeal, rolled or quick oats 


Preparation 

1. I used my 2-Quart Crockpot for this but a 3-Quart should work too. 

2. Coat your slow cooker with nonstick cooking spray. 

3. In a large bowl whisk together the oil, applesauce, brown sugar, salt, and 

eggs until well blended and creamy. Whisk in the milk. 

4. Add the oats and baking powder and stir until well mixed. 

5. Pour into your greased slow cooker. 

6. Cover and cook on LOW for 3 to 5 hours, until the edges are golden 

brown and the center is set. (Mine was done in 4 hours.) 

7. Serve hot or let it stand in the slow cooker for up to an hour and then cut

it into pieces for serving.

Kale Salad /w Apple

Ingredients 



Kosher salt 

1 bunch kale, ribs removed, leaves very thinly sliced 

¼ cup dates 

1 Honeycrisp apple 

¼ cup slivered almonds, toasted 

2 tablespoons dried cranberries 

1 ounce pecorino cheese, finely grated (1/4 cup) 


Preparation 

1. Whisk together the lemon juice, olive oil and ¼ teaspoon salt in a large 

bowl. Add the kale, toss to coat and let stand 10 minutes. 

2. While the kale stands, cut the dates into thin slivers and the apple into 

small chunks. Add the dates, apples, almonds, cranberries and cheese to 

the kale. Season with salt and pepper and toss well.

Crock Pot Chowder 

Ingredients 

1 small onion (1/2 cup) diced 

2 cups diced raw potatoes 

1 teaspoon seasoned salt 


¼ teaspoon ground black pepper 

1 cup water 

2 cans (about 15 ounces each) cream style corn 

¼ cup real bacon bits (optional) 

1 can (12 ounces) evaporated fat free milk 

Preparation 

1. Ideal Slow Cooker Size: 3 to 4-Quart 

2. Grease the inside of the slow cooker. 

3. Combine all the ingredients except the evaporated milk in the slow 

cooker. Cover and cook on LOW for 4 to 6 hours, or until the potatoes 

and onions are tender. 

4. Add the milk and stir well to combine. Cover and cook on HIGH for 1 

hour, and then turn to WARM until ready to serve.

Skinny Chopped Greek Salad 

Ingredients 




⅛ teaspoon salt 

1 can (14 to 19 ounces) chickpeas, drained and rinsed 

1 cucumber, peeled, seeded and cubed 

1 small red bell pepper, seeded and chopped 

2 cups coarsely chopped romaine lettuce

1 cup halved grape tomatoes 

½ cup finely chopped red onion 

½ cup pitted kalamata olives, roughly chopped 

½ cup crumbled feta cheese 

Preparation 

1. In a small bowl make the dressing by whisking together the lemon juice, 

olive oil, pepper and salt, then set it aside. 

2. In a large bowl, combine the chickpeas, cucumber, red bell pepper, 

romaine, tomatoes, red onion, and olives. 

3. Drizzle the dressing over the chopped salad ingredients and toss gently 

to coat everything with the dressing. 

4. Taste and add more salt and pepper, if necessary, to suit your tastes. 

Sprinkle with the feta and serve immediately

Fish /w Lemon, Herbs and Green Beans 

Ingredients 

4 fish fillets (5 ounces each) (cod, sole, mahi-mahi, tilapia, pollock, etc.) 

1 lemon, cut in half 

1 teaspoon dried dill weed (or 1 tablespoon fresh) 

1 teaspoon dried basil (or 1 tablespoon fresh) 

1 teaspoon salt-free all-purpose seasoning (I used Mrs. Dash Original) 

1-1/2 teaspoons parsley flakes (or 2 tablespoons fresh)

Preparation 


2. Spray a baking dish with nonstick cooking spray. 

3. Add fish fillets to the prepared dish in one layer. 

4. Squeeze the juice from half the lemon over the fish. 

5. Sprinkle fish with dill, basil, all-purpose seasoning and parsley. 

6. Slice other lemon half into 4 thin slices and place one on top of each 

fillet. 

7. Cover with foil. 

8. Bake 10 to 15 minutes until fish flakes easily with fork. (Don’t overcook 

of fish will be dry. The thinner the fillets, the quicker they’ll cook.)

Ingredients 

1 tablespoon canola oil, divided 

Veggie Burgers

1 ⁄4 cup minced onion 

1 ⁄4 cup minced green bell pepper 

1 ⁄4 cup minced carrot 

1 ⁄ 4 cup minced celery 

2 ⁄3 cup drained white kidney beans (Cannellini) 

1 egg, lightly beaten 

1 ⁄3 cup seasoned dry bread crumb 

Preparation 

1. in 8-inch nonstick skillet heat 1 tsp. of the oil. 

2. Add onion, pepper, carrot and celery; cook over medium heat, stirring 

occasionally until vegetables are soft and moisture has evaporated, about 

1 minute. 

3. Set aside to cool slightly Using a fork, in medium mixing bowl mash 

beans; stir in egg. 

4. Add bread crumbs and vegetable mixture; mix until thoroughly 

combined. 

5. Shape mixture into 4 equal patties. 

6. Set patties on plate; cover and refrigerate until chilled, at least 20 

minutes. 

7. In same skillet heat 1 tsp. of the remaining oil 

8. Add 2 patties; cook over medium heat, turning once, until browned on 

both sides and heated through. 

9. Remove patties to plate; keep warm. 

10. Repeat with remaining teaspoon of oil and 2 patties.

Ginger Lime Chicken 

Ingredients 

¼ cup low-sodium soy sauce 


2 teaspoons finely grated lime zest 

2 tablespoons finely minced or grated ginger root 

2 medium garlic cloves, minced 



1 teaspoon crushed red pepper flakes 

¼ cup fresh, chopped cilantro, divided 

1 pound boneless, skinless chicken thighs 

2 tablespoons finely minced scallions 

Preparation 

1. In a small glass bowl, combine the soy sauce, lime juice, lime zest, 

ginger, garlic, honey, oil and 2 tablespoons of the cilantro. Remove and 

reserve 2 tablespoons of the marinade to use for basting when you cook 

the chicken.

2. Place the chicken in a plastic zipper bag and add the marinade. Squeeze 

the air from the bag and close it. Place the bag of chicken in the 

refrigerator to marinate for 2 to 4 hours. 

3. Grill the chicken over medium-high heat for 6 to 8 minutes. Flip and 

brush the chicken with the reserved marinade. Grill until the chicken is 

cooked through, 6 to 8 minutes more. 

4. To serve, place the grilled chicken on a platter and sprinkle with the 

scallions and remaining cilantro.

Banana Cream Pie 

Ingredients 

½ cup plain nonfat Greek yogurt 

½ banana thinly sliced, (Make sure it’s ripe with some spots since it will 

be sweeter.) 

1 teaspoon wheat germ 

¼ teaspoon vanilla extract 

Drizzle of honey 

Preparation 

1. In a small bowl, stir together the yogurt, sliced bananas, vanilla, and 

wheat germ. Drizzle with honey. Enjoy!

Egg Salad 

Ingredients 

6 hard boiled eggs, peeled and chopped 

2 tablespoons light Hellman’s mayonnaise 

3 tablespoons plain nonfat Greek yogurt 

2 teaspoons mustard 


¼ teaspoon ground black pepper 

Optional Egg Salad Additions 

¼ cup finely chopped celery 

2 tablespoons, minced red onion or green onion (scallion) 

2 teaspoons lemon juice 

1 to 2 tablespoon chopped fresh parsley 

1 to 2 tablespoons chopped fresh dill 

Preparation 

1. In a medium bowl mix all ingredients, and any optional ingredients from

the list below, until well blended.

BLT 

Ingredients 

3 slices center cut bacon 

2 slices whole grain bread 

1 tablespoon reduced fat mayonnaise 

¼ cup lettuce of your choice 

2 thick slices tomato 


Preparation 

1. Heat a large nonstick skillet over medium heat. Cook the bacon, turning 

occasionally, until crisp, about 5 minutes. Remove to paper towels and 

let drain. 

2. Toast your bread lightly. Spread one side of each slice with mayonnaise. 

Top with lettuce, tomato and bacon. Season with salt and pepper to taste. 

Top with second slice of toasted bread and cut in half.

Health Smoothie 

Ingredients 

1 cup skim milk (or the nondairy milk of your choice. I’m partial to 

almond milk and coconut milk at the moment) 

1 medium peeled frozen banana, broken into chunks

1 cup unsweetened frozen fruit of your choice (blueberries, strawberries, 

pineapple, mango, peaches, raspberries, or any combination) 

2 teaspoons honey, maple syrup or 2-3 drops stevia extract to taste 


Preparation 

1. Place all smoothie ingredients in your blender and blend until smooth. I 

like my smoothies thick, but if you prefer a thinner smoothie just add 

more liquid until your desired consistency is achieved.

Ingredients 

Tuna Salad

1 can (5 ounces) water packed tuna, drained 

2 cups finely chopped green or red cabbage (I ran my knife through 

bagged cole slaw mix to chop it more finely) 

¼ cup finely chopped chives or green onion 

2 tablespoons dried cranberries, finely chopped 

2 tablespoons light mayonnaise 


½ teaspoon dijon mustard 


Preparation 

1. Break up the tuna with a fork and mix thoroughly with the cabbage. Stir 

in the chives, cranberries, mayonnaise, yogurt and mustard. Taste and 

add salt and pepper to taste. Eat immediately or refrigerate for up to two 

days.

Southwest Shrimp /w Black Bean Salad 

Ingredients 

2 tablespoons cider vinegar 

1 tablespoon lime juice (optional) 




1 cup cooked brown rice 

1 cup fresh or thawed frozen corn kernels 

1 can (15-1/2 ounces) black beans, rinsed and drained 

8 ounces cooked, shrimp, cut into bite-size pieces 

1 tomato, cut into bite-size pieces 

2 scallions, chopped 

2 tablespoons chopped fresh cilantro (optional) 

Preparation 

1. In a large bowl whisk together the vinegar, lime juice (if using), oil, chile 

powder and salt. Add the rice, corn, black beans, shrimp, tomato, 

scallions and cilantro, if using. Stir gently to combine. Taste and adjust 

seasoning, adding more vinegar, lime juice, chili powder and/or salt to

suit your tastes. Serve at once or cover and refrigerate up to 2 days.

Baked Oatmeal 

Ingredients 

Preparations 

¼ cup oil 

¼ cup unsweetened applesauce 

¾ cup brown sugar 



2 large eggs 

1-1/2 cups skim milk (I used vanilla coconut milk beverage) 

3 cups uncooked oatmeal, rolled or quick oats 


1. I used my 2-Quart Crockpot for this but a 3-Quart should work too. 

2. Coat your slow cooker with nonstick cooking spray. 

3. In a large bowl whisk together the oil, applesauce, brown sugar, salt, 

and eggs until well blended and creamy. Whisk in the milk. 

4. Add the oats and baking powder and stir until well mixed. 

5. Pour into your greased slow cooker. 

6. Cover and cook on LOW for 3 to 5 hours, until the edges are golden 

brown and the center is set. (Mine was done in 4 hours.) 

7. Serve hot or let it stand in the slow cooker for up to an hour and then

cut it into pieces for serving.

Ingredients 

Salsa Cottage Cheese /w Baked Potato

Preparations 

1 can (5 ounces) water packed tuna, drained 

2 cups finely chopped green or red cabbage (I ran my knife through 

bagged cole slaw mix to chop it more finely) 

¼ cup finely chopped chives or green onion 

2 tablespoons dried cranberries, finely chopped 

2 tablespoons light mayonnaise 


½ teaspoon dijon mustard 


1. Break up the tuna with a fork and mix thoroughly with the cabbage. 

Stir in the chives, cranberries, mayonnaise, yogurt and mustard. Taste 

and add salt and pepper to taste. Eat immediately or refrigerate for up 

to two days.

Crock Pot Italian Beef /w Green Salad

Ingredients 

Preparation 

2 pounds boneless sirloin top roast 

1 envelope dry Italian salad dressing mix (0.6 ounces) 

1 cup water 

8 ounces mild pepper rings, undrained 

1. Ideal Slow Cooker Size: 4 Quart 

2. Trim any excess fat from the roast and place it in the slow cooker. Stir 

together the salad dressing mix and water and pour over the roast. 

Cover and cook on low for 8 hours or until the meat is fork tender. 

Remove the meat. Shred it with 2 forks and place it back in the 

cooker. Add the pepper rings and their juices. Cover and cook until 

the peppers are heated through.

Breakfast Parfait 

Ingredients 

1 1/2 cups fruit of your choice 

1/2 cup plain low fat or nonfat yogurt 

2 teaspoons honey, agave syrup or maple syrup 

2-3 tablespoons toasted chopped nuts, crunchy cereal, low fat granola or 

or coconut — in any combination you desire 

Preparation 

1. Spoon half of the fruit into a glass or bowl. Spoon half the yogurt on top 

and drizzle with half your sweetener. Sprinkle with half of your selected 

crunch toppings and then repeat the layers. Serve immediately.

Tuna & Bean Salad 

Ingredients 

2 tablespoons red wine vinegar or fresh lemon juice 


½ teaspoon dijon mustard, optional 

2 (5 ounce) cans water packed light tuna, drained and flaked 

1 (15.5 ounce) can cannellini beans, rinsed and drained 

2 stalks celery, finely chopped 

¼ cup finely chopped red onion 

¼ cup finely chopped red bell pepper 

¼ cup chopped fresh flat-leaf parsley 

1 teaspoon dried rosemary, if using 

Salt and freshly ground black pepper to taste 

Preparations 

1. In a small bowl whisk together the vinegar, olive oil, and mustard, if 

using and set aside. 

2. In a medium bowl, combine the tuna, beans, celery, onion, pepper, 

parsley and rosemary if using. Add the dressing and gently toss to coat.

3. Season to taste with salt and pepper and toss gently again.

5 Spice Chicken 

Ingredients 

2-1/2 pounds boneless, skinless chicken thighs (8 thighs, 5 ounces each)

1 cup chopped onion (I softened my chopped onion in the microwave for 

about 3 minutes) 

2 celery stalks, sliced 


2 teaspoons grated ginger (or ½ teaspoon ground) 


½ teaspoon lemon zest 

1 tsp Chinese 5-spice powder 

1 cup chicken broth 

Preparations 

1. Trim any excess fat from the chicken thighs and place them in the slow 

cooker. Top with garlic, onions, celery, ginger, 5-spice powder, salt, and 

lemon zest. Add chicken broth. Cover and cook on LOW setting for 6 to 

8 hours or until fork-tender. 

2. Serve over rice, cauliflower “rice” or zucchini noodles, if desired.

Carrot Salad 

Ingredients 

½ pound carrots, peeled and grated into long thin strips (about 3 cups)



2 teaspoons sugar 

¼ teaspoon Dijon mustard 

1 tablespoon chopped fresh parsley, chives or a combination 

Salt and freshly ground black pepper to taste 

Preparations 

1. Place the carrots in a medium-size glass bowl. 

2. In a small bowl, whisk together the lemon juice, olive oil, sugar and 

mustard until well blended. 

3. Pour the dressing over the carrots. 

4. Add the parsley and/or chives. 

5. Season to taste with salt and pepper and toss to coat. 

6. Taste and adjust the seasonings to suit your tastes. 

7. Chill the salad for at least 30 minutes to give the flavors a chance to 

blend and toss again before serving.

Vegetable Soup 

Ingredients 

2 cups fresh chopped tomatoes or canned crushed tomatoes 

1 can (14 to 16 ounces) garbanzo beans, rinsed and drained 

4 medium carrots, peeled and chopped (about 1 cup) 

2 medium potatoes, peeled and chopped (about 1-1/2 cups) (I used red 

potatoes) 

2 medium onions, chopped (about 1 cup) 

2 large stalks celery, chopped (about 1 cup) 


1 large red bell pepper, chopped (about 1 cup) 

1 medium zucchini, chopped (about 1-1/2 cups) 

6 cups water 

Salt and fresh ground black pepper 

½ cup long-grain white rice 

1 cup chopped fresh basil 

Extra-virgin olive oil, for serving, if desired 

Fresh grated Parmesan cheese, for serving if desired 

Preparation 

1. Ideal Slow Cooker Size: 5 to 6-Quart 

2. Combine the tomatoes, garbanzo beans, carrots, potatoes, onions, celery, 

garlic, bell pepper, zucchini, water, 1 teaspoon salt and black pepper to

taste, stirring well. 

3. Cover and cook on LOW for 8 - 9 hours or on HIGH for 4 - 5 hours, or 

until the vegetables are tender. 

4. Stir in the rice. Cover and cook on HIGH, 30 minutes longer, or until the 

rice is tender and the soup is thick. 

5. Stir in the basil and let the soup cool to room temperature. 

6. Taste and add more salt and pepper to suit your tastes. Spoon into bowls. 

Serve with a drizzle of olive oil and sprinkling of Parmesan if desired.

Walnut Oatmeal and Yogurt 

Ingredients 

1 cup Oatmeal, cooked 

1 tablespoon Chopped Walnuts 

4 tablespoons Plain Greek Yogurt 

1⁄2 cup Blueberries 

Preparation 

1. Top Oatmeal with walnuts. 

2. Top yogurt with blueberries

Pasta with Salmon and Peachy Salad 

Ingredients: 

15 1/2 ounces red salmon 

1 lb Rotini pasta 

3 green onions, chopped 

1/4 large red bell pepper, thinly sliced 

1/3 cup ripe olives, sliced 

2 cups carrots, thinly sliced 

2 cups celery, thinly sliced 

1/3 cup red wine vinegar 

1 tablespoon virgin olive oil 

1/2 teaspoon sugar 

1/8 cup vegetable oil 

1/8 teaspoon pepper (or to taste) 

1/2 teaspoon salt (or to taste) 

1/2 teaspoon crushed dried oregano leaves 

Feel free to vary this recipe by substituting or adding in additional veggies

like broccoli, spinach, tomatoes, eggplant, capers, peas, artichokes, 

mushrooms and asparagus for no difference in Points 

Preparation 

1. Rinse and remove bones, skin, scales and any other tissue from the red 

salmon, then break or chop into medium-size pieces. 

2. Cook the pasta according to the instructions on the package, then set in 

the fridge to chill. Then in large bowl, combine the pasta, salmon, olives, 

bell pepper, carrots, celery and onion. In a smaller bowl, mix the salt and 

pepper, vinegar, oregano, oils, and sugar. Mix well. Then just pour this 

mixture over the salmon mixture, tossing carefully to coat all the pieces 

evenly. Serve immediately (or cover, chill and serve later).

Veggie Burger and Corn on the Cob 

Ingredients 

3 cups (720 ml) prepared meaty crumbles from this recipe, unpacked 

1 medium carrot, finely grated 

3 Tbsp (45 ml) ground flax seeds 

1 Tbsp (15 ml) whole psyllium husks 

1/3 cup (40 g) old-fashioned rolled oats (not quick cook or instant) 

2/3-3/4 cup (160-180 ml) vegetable stock or broth, as needed 

Preparation 

1. Preheat oven to 375F (190C). Line a large cookie sheet with parchment, 

or spray with nonstick spray. 

2. In a large bowl, mix together the crumbles, carrot, flax seeds, psyllium 

husk, and oats; toss to distribute the oats and seeds. Pour the water over 

top, starting with 2/3 cup (160 ml). Mix well. If the mixture is moist 

enough to hold together, don’t add more broth. If not, add broth a little at 

a time, just until you can form patties that will keep their shape. Allow to 

sit 5 minutes. 

3. Using a large ice cream scoop or 1/3 cup (80 ml) measuring cup, scoop

the mixture and place mounds on the cookie sheet. Flatten the mounds to 

create burgers that are about 3/4 inch (1.5 cm) thick. 

4. Bake in preheated oven for 30 minutes. Flip the burgers and bake 

another 10-15 minutes, until the outside is browned. Serve in buns or as 

is. Makes 6-7 burgers. May be frozen.

Latte, Banana, Lemonade and Popcorn

Greek Yogurt with Berries 

Ingredients 

2/3 cup frozen blueberries 

2/3 cup frozen blackberries 

1/2 cup water 

1/4 cup sugar 


1 tablespoon butter 

2 cups plain 2% reduced-fat Greek yogurt

Preparation 

1. Combine the first 5 ingredients in a small saucepan. Bring mixture to a 

boil. Reduce heat to medium-low; gently boil 10 minutes or until sauce 

thickens. Stir in butter. 

2. Spoon 1/2 cup yogurt into each of 4 bowls; top each serving with about 

1/4 cup sauce.

Turkey and Avocado Roll 

Ingredients 

1/2pound sliced turkey 

1/2cup basil pesto 

1 avocado, thinly sliced 

1/2package alfalfa sprouts 

1teaspoon lemon juice 


Preparation 

1. Sprinkle lemon juice, salt and pepper on top of the avocado. 

2. Place one piece of turkey on cutting board. Spread with pesto, add 

avocado slice and alfalfa sprouts. Tightly roll up the turkey. 

3. Slice each turkey roll in half, and serve.

Turkey Stir-fry with Quinoa 

Ingredients 

1/2 teaspoon Olive Oil 

400 grams Turkey Mince 

1 whole head Fresh Broccoli chopped into small florrets 

20 grams Fresh Ginger minced 

2 cloves Garlic minced 

200 ml Water 

1 teaspoon Bouillon Stock Powder reduced salt, organic if possible 

2 teaspoons Tarmari Sauce or low sodium soya sauce 

180 grams Quinao cooked 

Instructions 

1. Add the olive oil and turkey mince to a wok or non stick pan. Cook over 

a medium heat until the turkey is completely cooked through. (Drain any 

fat if necessary). 

2. Add the broccoli and cook for a further 5 minutes. 

3. Add the garlic and ginger and cook for a further 30 seconds. 

4. Add the water, stock and tamari sauce and simmer for a further 10 

minutes. 

5. Add the cooked quinoa and turn the heat to high. Stir until the quinoa is 

heated through, about 2 minutes or so.

6. Serve and enjoy!

Mango, Cottage Cheese and Yogurt 

Ingredients 

1 cup cottage cheese (I like the Axelrod chunky California style)

1/3 C plain Greek yogurt 

1/4 C sliced fresh mango (or use some defrosted Trader Joe’s mango 

chunks) 

honey to taste 

a dash of vanilla extract 

Preparation 

1. Combine the cottage cheese and yogurt in a bowl. 

2. Add the mango. 

3. Drizzle the honey and vanilla over the fruit

Egg ‘n’ English Muffin 

Ingredients 

2 English muffins 

2 eggs 

2 slices cheese slices 

2 slices ham 

Preparation 

1. Toast the english muffin and butter. 

2. Meanwhile, heat a frying pan, spray with cooking spray or coat with oil 

or butter. When hot enough crack the eggs into the frying pan and pop 

the yolks, (you can even beat them if you want), cook until fully cooked 

flipping about 1/2 way through. Top with cheese slices. 

3. Cut ham slices into 4 and heat in the frying pan. 

4. Top english muffins with ham, and one egg and cheese. 

5. · You can also use crisp cooked bacon or sausage patties or even links 

that have been butterflied.

Pesto Turkey Sandwich 

Ingredients 

1/4 cup fat-free mayonnaise 

1 tablespoon commercial pesto 


1/2 teaspoon dried oregano 

1/8 teaspoon black pepper 

4 (2-ounce) French bread rolls 

2 cups trimmed arugula 

8 ounces thinly sliced cooked turkey breast 

8 (1/4-inch-thick) slices tomato 

4 (1-ounce) slices part-skim mozzarella cheese

Preparation 


2. Combine first 5 ingredients. 

3. Cut rolls in half horizontally; spread mayonnaise mixture evenly over cut 

sides of rolls. Divide arugula, turkey, and tomato slices evenly among 

bottom halves of rolls; top each with 1 cheese slice. Place bottom halves 

of rolls on a baking sheet. Broil 2 minutes or until cheese melts. Cover 

with top halves of rolls.

Salmon with Brown Rice and Spinach 

Ingredients: 

Salmon fillets (one piece of salmon about the size of a deck of cards per 

person) 

Fresh Spinach (I prefer baby spinach) 

Avocado (1/4-1/2 per person) 

Brown Rice or Quinoa 


Balsamic Vinegar 

Olive Oil 

Maple Syrup 

Preparation 

1. Start preparing your brown rice or quinoa as per package instructions.

We use a rice cooker to prepare both. We usually have leftover brown 

rice or quinoa in the fridge, this is a great meal to make with those 

leftovers. 

2. Cook your salmon. This is usually The Hubs’ job. We like to baste it 

with a mix of honey and soy sauce. The Hubs usually BBQ’s it skin side 

down for approximately 10 minutes. We also make it in our toaster oven 

by cooking it at 350 for approximately 8-12 minutes depending on the 

size of your salmon portions and how you like your salmon cooked, I 

like mine a bit under cooked. 

3. Prepare your salad dressing. My balsamic dressing recipe is from a 

wonderful woman and fabulous cook named Sandy Cooper. Combine 1 

part maple syrup, 2 parts olive oil and 3 parts balsamic vinegar. I usually 

use tablespoons as my parts but you could also do teaspoons or cups (1/2 

cups, 1/4 cups, etc) if you wanted to make a bunch for your fridge. 

4. Dress your baby spinach with balsamic dressing. 

5. Put dressed baby spinach on each plate and top with avocado cut in 

slices or chunks for each person. Add a scoop of brown rice or quinoa. 

When salmon is done cooking remove the skin and put a portion of 

salmon on top of each salad. 

6. Serve and enjoy!

Cottage Cheese and Tomato 

Ingredients 

4 slices tomatoes 

4 tablespoons cottage cheese 

4 dashes Worcestershire sauce 

4 dashes Tabasco sauce 

salt & pepper 

Preparations 

1. Arrange the four slices of tomato on a plate, top them with 1 Tbs. of 

cottage cheese each (you can add more if you choose); and 1 dash of 

each Tabasco and Worcestershire sauce on each slice of tomato. Add salt 

and pepper to taste. Enjoy!

Couscous Lentil Salad 

Ingredients 

1 6 ounce box israeli couscous, cooked 

1 15 ounce can lentils 

1 cup halved cherry tomatoes 

1/2 cup chopped parsley 

1 shallot, chopped 

4 ounces goat cheese, crumbled 

6 tablespoons EVOO 


Preparations

1. In large bowl, mix couscous, lentils, tomatoes, parsley, shallot and 

cheese. Toss with EVOO and lemon juice.

Grilled Chicken and Baked Potato 

Ingredients 

For the roasted garlic-oregano vinaigrette: 

8 cloves roasted garlic 

1/4 cup white wine vinegar 

2 tablespoons fresh oregano leaves 

2 tablespoons fresh parsley leaves 



3/4 cup olive oil 

1/4 teaspoon red chili flakes 

For the grilled chicken and potatoes: 

12 fingerling potatoes, scrubbed 

Kosher salt 

Olive oil 

4 (8-ounce) bone-in chicken breasts


Fresh oregano sprigs, for garnish 

Fresh parsley sprigs, for garnish 

Preparation 

For the roasted garlic-oregano vinaigrette: 

1. Combine garlic, vinegar, oregano, parsley, honey and salt in a blender 

and blend until smooth. With the motor running, slowly add the oil and 

process until emulsified. Stir in the red chile flakes. 

For the grilled chicken and potatoes: 

1. Place potatoes in a medium saucepan, cover with cold water and add 1 

tablespoon of salt. Bring to a boil over high heat and cook until a paring 

knife inserted comes out with some resistance. Do not cook the potatoes 

all the way through because they will continue cooking on the grill. 

Drain well and when cool enough to handle, slice in half lengthwise. 

2. Heat the grill to medium. 

3. Brush the chicken and potatoes with oil and season with salt and pepper. 

Place the chicken on the grill, skin-side down and grill until golden 

brown and slightly charred, 6 to 7 minutes. Turn the chicken over and 

continue grilling until just cooked through, 5 to 6 minutes. A few 

minutes before the chicken has finished cooking, place the potatoes on 

the grill, cut-side down and cook until lightly golden brown, about 2 

minutes. Turn over and continue grilling about a minute longer. Remove 

the chicken and potatoes to a platter and immediately drizzle with the 

roasted garlic-oregano vinaigrette. Let rest 5 minutes before serving. 

Garnish with oregano sprigs and parsley sprigs.

Cereal with Blueberries 

Ingredients 

2 cups almond milk 

2 cups water 

1 cup amaranth 

4 tablespoons unsalted butter 

1/2 cup maple syrup 


1/2 cup fresh whipping cream 

Raw sugar, for garnish 

Preparation 

1. Bring the milk and water to a boil in a medium saucepan. Whisk in the 

amaranth and reduce the heat to low. Cover and simmer for 30 minutes, 

stirring occasionally, until the liquid is absorbed and the amaranth is 

tender. 

2. Remove the amaranth from the heat and stir in the butter and maple 

syrup. Divide between serving bowls and top with blueberries, a drizzle 

of cream and a sprinkle of raw sugar.

Pasta with Salmon and Peachy Salad 

Ingredients: 

15 1/2 ounces red salmon 

1 lb Rotini pasta 

3 green onions, chopped 

1/4 large red bell pepper, thinly sliced 

1/3 cup ripe olives, sliced 

2 cups carrots, thinly sliced 

2 cups celery, thinly sliced 

1/3 cup red wine vinegar 

1 tablespoon virgin olive oil 

1/2 teaspoon sugar 

1/8 cup vegetable oil 

1/8 teaspoon pepper (or to taste) 

1/2 teaspoon salt (or to taste) 

1/2 teaspoon crushed dried oregano leaves 

*Feel free to vary this recipe by substituting or adding in additional veggies 

like broccoli, spinach, tomatoes, eggplant, capers, peas, artichokes,

mushrooms and asparagus for no difference in Points 

Preparation 

1. Rinse and remove bones, skin, scales and any other tissue from the red 

salmon, then break or chop into medium-size pieces. 

2. Cook the pasta according to the instructions on the package, then set in 

the fridge to chill. Then in large bowl, combine the pasta, salmon, olives, 

bell pepper, carrots, celery and onion. In a smaller bowl, mix the salt and 

pepper, vinegar, oregano, oils, and sugar. Mix well. Then just pour this 

mixture over the salmon mixture, tossing carefully to coat all the pieces 

evenly. Serve immediately (or cover, chill and serve later).

Chicken and Beet Salad 

Ingredients 

4— chicken breast halves, boneless and skinless 

1cup whole pickled beets, drained 

2cups diced, cooked potatoes 

1— red onion, minced 

1/4cup chopped dill pickle 

1/4cup mayonnaise 

1/4cup sour cream 

1bunch watercress, washed and trimmed 

3slices bacon, cooked and diced 

1/4cup walnuts, toasted and chopped 

Preparation 

1. In medium saucepan, place chicken breasts and cover with cold water. 

Over medium-high heat, bring water to a simmer; cover and cook for 8 

minutes, until chicken breasts are firm and opaque. Remove chicken 

from pan; cool. 

2. Dice beets and place in small bowl; set aside. Chop chicken into 1 inch 

chunks; place in large bowl. Stir in potatoes, beets, red onion, dill pickle, 

mayonnaise and sour cream. 

3. Line large serving platter or bowl with watercress. Top with chicken and

potato salad. Sprinkle with bacon and walnuts.

Apricots and Ice Cream 

Ingredients 

1/2 liter apricot puree - sweetened and strained 

100 gm sugar 

125 ml water 

4 egg yolks 

350 ml cream 

For praline: 

100 gm almonds 

100 gm sugar 

Preparation

1. Puree apricots. Dissolve sugar in water and cook for 5 minutes. 

2. Pour into beaten yolks. Whisk until thick. Cool. Add cream. 

3. Stir well. Freeze, beating at regular intervals until set. (so as to prevent 

formation of ice crystals) 

4. Serve with praline. 

To make praline: 

1. Melt sugar in a heavy pan. Add almonds. 

2. Cook over a gentle flame for about 10 minutes. Pour onto an oiled tray. 

3. Allow it to set. 

4. Crush with a rolling pin and sprinkle over ice cream before serving.

Eggs with Mushrooms and Bacon 

Ingredients 


1 cup small white mushroom, trimmed 

4 slices thick-cut bacon 

2 links breakfast sausage 

2 plum tomatoes, halved 

4 extra large eggs 

2 slices French bread, halved diagonally 

Preparation 

1. In a large skillet, melt the butter on medium high heat. Add the 

mushrooms and cook for 3 minutes, or until browned. Transfer the 

mushrooms to a plate and keep warm. 

2. In the same pan, fry the bacon for 5 minutes, until crisp and brown, then 

transfer to a plate lined with paper towels. Pour off the drippings, before 

adding the sausages to the pan and cook over medium heat for 8 minutes, 

or until cooked through. Transfer ro a plate to drain. 

3. Pour the fat from the skillet onto a separate dish, and return 1 tsp of the 

bacon fat to the skillet to use to fry the tomatoes for 3 minutes per side. 

Arrange the tomatoes on 2 breakfast plates.

4. Add 1 tbsp bacon fat to the skillet, fry the eggs over medium low heat to 

desired doneness. Arrange the eggs between the two plates. 

5. In the same pan, quickly fry the bread slices for 1-2 minutes, until golden 

brown, adding more bacon fat, if necessary, Arrange the hot bread slices, 

bacon, sausages, and mushrooms on the plates. Serve immediately.

Tuna Pasta Salad 

Ingredients 

Dressing 

1/4 cup extra-virgin olive oil 

1/4 cup reduced-sodium chicken broth 

1/4 cup red-wine vinegar 

3 tablespoons chopped fresh basil or 1 tablespoon dried 

2 tablespoons finely chopped shallots 



Pasta Salad 

8 ounces (about 3 cups) whole-wheat fusilli

3 cups baby arugula 

1 cup diced zucchini (about 1 medium) 

2 5-ounce cans chunk light tuna, drained 

1/2 cup shredded Parmesan cheese 

1/4 cup chopped soft sun-dried tomatoes 

Freshly ground pepper to taste 

Preparation 

1. To prepare dressing: Combine oil, broth, vinegar, basil, shallots, salt and 

pepper in a jar with a tight-fitting lid. Shake until well combined. (Or 

whisk in a bowl.) 

2. To prepare pasta salad: Cook pasta in a large pot of boiling water 

according to package directions. Drain, transfer to a large bowl and let 

cool. Add arugula, zucchini, tuna, cheese, tomatoes, pepper and the 

dressing; toss to coat.

Pork with Pasta and Green Beans 

Ingredients 

3 ounces uncooked angel hair pasta 

1/2 pound boneless pork loin chops, cut into thin strips 



1 teaspoon canola oil, divided 

1-1/2 cups cut fresh green beans 

2 celery ribs, sliced 

4-1/2 teaspoons chopped onion 


4 teaspoons reduced-sodium soy sauce

1 teaspoon butter 

Preparation 

1. Cook pasta according to package directions. Meanwhile, sprinkle pork 

with salt and pepper. In a large nonstick skillet or wok coated with 

cooking spray, stir-fry pork in 1/2 teaspoon oil until no longer pink. 

Remove and keep warm. 

2. In the same pan, stir-fry the beans, celery and onion in remaining oil 

until crisp-tender. Add the water, soy sauce and reserved pork; heat 

through. Drain pasta; stir in butter until melted. Add pork mixture and 

toss to coat.

Breakfast Muffin Crostini 

Ingredients 

2 cups (500 mL) thinly sliced and pitted peaches (about 2 medium 

peaches) 

1 cup (250 mL) blueberries 

1 cup (250 mL) raspberries 

1/4 cup (50 mL) chopped crystallized ginger 

2 tbsp (30 mL) maple syrup or honey 

1 tbsp (15 mL) chopped fresh mint 

24 1/2-inch (1.25-cm) slices of fresh baguette 

1 tbsp (15 mL) butter, melted 

1 tsp (5 mL) cinnamon 

1 tsp (5 mL) granulated suga 

1/4 cup (50 mL) low-fat cream cheese 

Preparation 

1. Preheat oven to 375F (190C). 

2. In bowl, combine peaches, blueberries, raspberries and ginger. Drizzle 

with maple syrup and toss gently to combine. Sprinkle with mint. Let sit

for 15 minutes or covered for up to 6 hours. 

3. Arrange slices of baguette on a rimmed baking sheet. Brush one side of 

each slice lightly with melted butter and sprinkle with cinnamon and 

sugar. Bake in the centre of the oven until toasted and golden, turning 

once, about 8 minutes. 

4. Spread cream cheese lightly over each toast and top with peach mixture.

Tuna and Bulgur Salad 

Ingredients 

1 ½ cup coarse bulgur 

2 ¾ cup water 

1 tsp salt 

pinch sugar 

1 Tbsp chopped fresh parsley 

2 170 g cans imported Italian tuna in olive oil 

2 Tbsp capers, rinsed and drained 

½ small red onion, finely chopped 

2 Tbsp garlic, minced 

pinch cayenne pepper 

Coarse salt and freshly cracked black pepper 

⅓ cup lemon juice 

2 cup ripe grape tomatoes, cut in half 

3 Tbsp olive oil 

4 leaves fresh basil, chopped 

1 Tbsp chopped fresh coriander, chopped 

3 scallions, chopped, for garnish 

Preparation 

1. In a medium saucepan toast the bulgur over medium-high heat, stirring 

occasionally, for about 5 to 7 minutes (it should make popping sounds in 

the pan and be browned slightly). 

2. Add water and 1 tsp. salt to pan and bring to a boil.

3. Turn off the heat and let bulgur sit for 5 minutes. 

4. Transfer bulgur to a baking sheet and spread out to cool. 

5. Sprinkle with parsley. 

6. Put the tuna in a large bowl and flake it. 

7. Add the capers, onion, garlic, cayenne pepper, some salt and pepper and 

lemon juice. 

8. Add the tomatoes and toss thoroughly. 

9. Stir in the olive oil and add the fresh herbs. 

10. Serve the bulgur topped with the tuna mixture. 

11. Garnish with the chopped scallions.

Steak, Sweet Potato and Veggies 

Ingredients 

1 x 300 g beef eye fillet steak 

alioli, to serve 

For the three veg 

1 large potato, peeled and sliced with a vegetable peeler 

1 sweet potatoes, peeled and sliced with a vegetable peeler 

1 parsnip, peeled and sliced with a vegetable peeler 

50 g butter, melted 

40 g finely grated parmesan 

1 tbsp thyme 

Preparation 

For the three veg: 

1. preheat the oven to 200C/180C fan/gas 6. Place the potato, sweet potato 

and parsnip in separate bowls. Divide the butter, parmesan, thyme, a 

pinch of salt and cracked black pepper among the bowls and toss to 

combine. 

2. Line a baking tray with non-stick baking paper. Pile each vegetable into 

2 flat piles. Bake for 20‘25 minutes or until golden and crisp. While the 

vegetables are cooking, cook the beef. 

For the beef:

1. sprinkle the meat generously with salt and cracked black pepper. Heat a 

frying pan over high heat. Cook the beef for 3 minutes each side or until 

well browned. Place on a baking tray and bake for 4 minutes for rare and 

7‘8 minutes for medium. To serve, slice the beef in half and place on 

serving plates with the three veg. Serve with aïoli.

Pear, Celery, Latte and Grapes

Yogurt Parfait 

Ingredients 

3 cups vanilla nonfat yogurt 

1 cup fresh or defrosted frozen strawberries in juice 

1 pint fresh blackberries, raspberries or blueberries 

1 cup good quality granola 

Preparation 

1. Layer 1/3 cup vanilla yogurt into the bottom each of 4 tall glasses. 

Combine defrosted strawberries and juice with fresh berries. Alternate 

layers of fruit and granola with yogurt until glasses are filled to the top. 

Serve parfaits immediately to keep granola crunchy.

Broccoli-Cheese Baked Potato 

Ingredients 

8 large baking potatoes 


3/4 pound broccoli florets (5 cups) 

1 large onion, finely chopped 


2 cups grated low-fat Cheddar 

1/2 cup sour cream 

1/4 cup milk 


Preparation

1. Preheat oven to 375°F. Rub potatoes with 1 Tbsp. oil; pierce with a 

knife. Bake until tender, 1 hour and 30 minutes. Steam broccoli until 

tender, 5 minutes. Drain; rinse. Pat dry and roughly chop. 

2. In a skillet over low heat, warm 1 Tbsp. oil. Sauté onion until soft, 10 

minutes. Add garlic; cook 2 minutes. Remove from heat. 

3. Let potatoes rest until cool enough to handle. Set oven to 350°F. Cut top 

1/4 inch off potato. Scoop out flesh. 

4. Mash potato flesh. Mix with remaining ingredients. Fill potato shells 

with mixture; bake 30 minutes.

Chicken and Beet Salad 

Ingredients 

3 pounds baby to full-grown beets, without tops but with root and stem 

ends intact (you need 4 lbs. with tops) 

1 tablespoon plus 1/2 cup extra-virgin olive oil 

About 1 1/4 tsp. kosher salt, divided 

1 cup walnut pieces 

1 tablespoon cumin seeds 

Zest of 2 lemons 


2 tablespoons chopped shallot 

1/2 teaspoon pepper

3 cups shredded cooked chicken 

1 1/2 qts. loosely packed tender dandelion green tops or arugula 

Preparation 

1. Preheat oven to 400°. Scrub beets, pat dry, and put on a rimmed baking 

sheet. Toss with 1 tbsp. oil and 1/2 tsp. salt. Bake until tender when 

pierced, 50 minutes. Roast nuts on another sheet, stirring often, until 

deep golden, 6 minutes. 

2. Let beets cool. Meanwhile, toast cumin in a small frying pan over 

medium heat, stirring, until a shade darker, 2 minutes. Coarsely grind in 

a mortar or coffee grinder. Pour into a large bowl and whisk with 

remaining 1/2 cup oil, 3/4 tsp. salt, the lemon zest and juice, shallot, and 

pepper. 

3. Trim beets and rub with a paper towel to remove peels. Cut into wedges, 

putting dark ones in a medium bowl and lighter ones in another medium 

bowl. 

4. Toss chicken with light beets and enough dressing to coat. Toss dark 

beets with some dressing. In large bowl, toss greens and nuts with 

remaining dressing, then gently combine with chicken mixture. Arrange 

on a platter and tuck in dark beets. Season with more salt to taste if you 

like.

Fruit and Nut Cereal 

Ingredients 

2 cups rolled oats 

1 cup wheat flakes (I use multi-grain flakes) 

2 tablespoons sunflower seeds 

1 1 ⁄ 2 tablespoons sesame seeds 

1 tablespoon ground flax seeds (optional) 

1 ⁄ 4 cup frozen apple juice concentrate 

1 ⁄4 cup brown sugar 

2 tablespoons corn oil or 2 tablespoons peanut oil 

1 ⁄2 teaspoon ground cinnamon 

1 ⁄4 cup dried fig 

1 ⁄4 cup dried apple ring 

1 ⁄4 cup dried apricot

1 ⁄4 cup toasted almond 

Preparations 


2. Coat a shallow baking pan(or cookie sheet) with cooking spray. 

3. In a medium bowl, combine the oats, wheat flakes, sunflower seeds, 

sesame seeds, ground flax seed, apple juice concentrate, brown sugar, 

oil, and cinnamon. 

4. Spread the oat mixture in the prepared pan. Bake, stirring occasionally, 

for 45 to 60 minutes, or until golden brown. Cool completely. 

5. Place the cereal, figs, apples, apricots, and almonds in an airtight 

container. 

6. To serve, place 2/3 cup of the cereal mixture in a bowl. 

7. Top with soy milk, almond milk, rice milk, low fat milk, or yogurt.

Pasta Salad 

Ingredients 

Salt 

12 ounces curly pasta, such as fusilli 

1 1/2 cloves garlic, chopped 

9 flat anchovies, chopped 

1/4 cup plus 1/2 Tbsp. fresh lemon juice 

3 tablespoons mayonnaise 

1/4 cup plus 1 Tbsp. olive oil 

1 cup cherry tomatoes, halved 

1/2 cup grated Parmesan 

10 cup chopped green leaf lettuce

Chopped fresh basil, optional 

Preparation 

1. Bring a large pot of salted water to a boil. Cook pasta until just tender, 

about 10 minutes, or as package label directs. 

2. While pasta is cooking, combine garlic, anchovies, lemon juice, 

mayonnaise, olive oil and 3/4 tsp. salt in a blender and blend until 

smooth. 

3. Drain pasta. Toss with half of dressing and tomatoes. Let stand for 10 

minutes. Toss with Parmesan. 

4. Toss lettuce with remaining dressing and divide among 4 shallow bowls. 

Spoon pasta salad over lettuce, sprinkle with basil, if desired, and serve.

Pork with Pasta and Green Beans 

Ingredients 

3 ounces uncooked angel hair pasta 

1/2 pound boneless pork loin chops, cut into thin strips 



1 teaspoon canola oil, divided 

1-1/2 cups cut fresh green beans 

2 celery ribs, sliced 

4-1/2 teaspoons chopped onion 


4 teaspoons reduced-sodium soy sauce

1 teaspoon butter 

Preparation 

1. Cook pasta according to package directions. Meanwhile, sprinkle pork 

with salt and pepper. In a large nonstick skillet or wok coated with 

cooking spray, stir-fry pork in 1/2 teaspoon oil until no longer pink. 

Remove and keep warm. 

2. In the same pan, stir-fry the beans, celery and onion in remaining oil 

until crisp-tender. Add the water, soy sauce and reserved pork; heat 

through. Drain pasta; stir in butter until melted. Add pork mixture and 

toss to coat.

Oatmeal and Fruit 

Ingredients 

2 cups regular rolled oats 

1/2 cup coarsely chopped pecans, walnuts or almonds 

2/3 cup nonfat dry milk powder 

1/4 cup packed brown sugar 

2 teaspoons ground cinnamon, apple pie spice or pumpkin pie spice 


1/3 cup toasted wheat germ 

1/2 cup snipped dried fruit, such as apricots, peaches, pitted dates, figs, 

and/or apples or dried fruit, such as tart red cherries, raisins, golden 

raisins, blueberries and/or cranberries

Honey (optional) 

Preparations 

1. Spread oats and nuts in a shallow baking pan. Bake, uncovered, in a 350 

degree F oven for 15 to 20 minutes or until oats are lightly browned, 

stirring twice. Cool in pan on a wire rack. 

2. Combine all dry ingredients. Makes 4-2/3 cups dry mix (14- 1/3-cup 

servings). See steps below for making one or two servings. If you have 

remaining ingredients, store in a jar with a tight-fitting lid. 

For two servings: 

1. In a medium saucepan, bring 1-1/2 cups water and, if you like, 1 

tablespoon butter to boiling. Add 2/3 cup of the combined ingredients; 

reduce heat. Simmer, uncovered, for 10 to 12 minutes or until cereal 

reaches desired consistency (cereal will thicken slightly as it cools). Let 

stand 1 to 2 minutes before serving. To serve, drizzle with honey if you 

like. 

For one serving in a microwave: 

1. In a large microwave-safe cereal bowl, combine 3/4 cup water, 1/3 cup 

of the combined ingredients and, if you like, 1 teaspoon butter. 

Microwave, uncovered, on 50 percent power (medium) for 8 to 10 

minutes or until cereal reaches desired consistency (cereal will thicken 

slightly as it cools). Let stand 1 minute before serving. To serve, drizzle 

with honey if you like. Makes 4-2/3 cups dry mix (14- 1/3-cup servings).

Turkey and Cheese Sandwich 

Ingredients 

4 slices white bread 

1 tablespoon mayonnaise 

1/3 pound thinly sliced deli turkey 


2 slices provolone cheese (1 ounce each) 

1 tablespoon butter, softened 

Preparation 

1. Spread two slices of bread with mayonnaise. Layer with turkey, tomato 

and cheese; top with remaining bread. Spread outsides of sandwiches

with butter. On a hot griddle, grill sandwiches for 3-4 minutes on each 

side or until golden brown.

Fish and Chips 

Ingredients: 

For the batter: 


1⁄2 tsp. baking powder 

1/2 tsp. coarse salt 

1/4 tsp. freshly ground pepper 

1 cup beer 

1 egg, separated 

For the chips: 

4 large russet potatoes, each about 1⁄2 lb. 

Canola or corn oil for deep-frying

4 pieces cod or tilapia fillet, each 3⁄4 inch thick, 

about 1 1/2 lb. total, pin bones removed 

Coarse salt and freshly ground pepper, to taste 

1 cup mayonnaise 

1 tsp. minced garlic or snipped fresh chives 

1 Tbs. Dijon mustard 

1 lemon, cut into wedges 

4 fresh flat-leaf parsley sprigs 

Ketchup for serving (optional) 

Malt vinegar for serving (optional) 

Preparation 

1. To start the batter, in a bowl, combine the flour, baking powder, salt and 

pepper. Pour the beer into another bowl and whisk in the egg yolk. Make 

a well in the center of the flour mixture. Gradually whisk the beer 

mixture into the flour mixture until a smooth batter forms. Set aside. 

2. To make the chips, peel and cut the potatoes into slices 1/3 inch thick 

and then into sticks 1/3 inch wide. Spread on paper towels. Do not rinse. 

3. Position a rack in the upper third of an oven and a rack in the lower third 

of the oven. Preheat to 450°F. 

4. In a Dutch oven or deep fryer over high heat, pour in oil to a depth of 3 

inches and heat to 365°F on a deep-frying thermometer. Add the potatoes 

in batches and fry until they begin to turn golden, about 5 minutes. Using 

a slotted spoon, transfer to paper towels to drain. Turn off the heat under 

the oil. In a baking pan, spread the potatoes in a single layer. Bake on the 

top rack of the oven until crisp, about 5 minutes. Reduce the oven 

temperature to 200°F. 

5. Meanwhile, pat the fish fillets dry and season with salt and pepper. In a 

small bowl, whisk the egg white until soft peaks form and fold into the 

batter. Over high heat, return the oil to 365°F. Dip 2 fillets into the batter, 

allowing the excess to drip off. Lower them into the oil. Fry, turning 

occasionally, until golden, about 5 minutes. Transfer the fish to an 

ovenproof platter and place on the lower oven rack. Repeat with the 

remaining fish. 

6. In a small bowl, mix together the mayonnaise, garlic and mustard. 

Remove the potatoes and fish from the oven. Sprinkle the potatoes with 

salt and pile them on the platter with the fish. Garnish with lemon 

wedges and parsley sprigs. Serve with the flavored mayonnaise and 

ketchup and/or malt vinegar.

Mango and Ricotta 

Ingredients 

2 ripe mangoes, peeled, pitted, and cubed 

1 tablespoon sugar 

1/2 teaspoon grated lime zest, plus 1 tablespoon fresh lime juice

1 1/2 cups part-skim ricotta 

Preparation 

1. In a bowl, toss together mangoes, sugar, and lime zest and juice. Let 

stand 20 minutes. Top ricotta with mango mixture, and serve.

Fruit ‘n’ Nut Cereal 

Ingredients 

4 cups Total® Cranberry Crunch cereal 

1 cup diced dried mixed fruit or dried fruit and raisin mixture (from 7- or 

8-oz bag) 

1/2 cup roasted unsalted sunflower nuts 

1/2 cup dry-roasted peanuts 

3/4 cup packed brown sugar 

1/2 cup corn syrup 

1/4 cup creamy peanut butter 

1 teaspoon vanilla 

Preparations 

1. 1 Spray 9-inch square pan with cooking spray. In large bowl, mix cereal, 

dried fruit, sunflower nuts and peanuts. 

2. 2 In 2-quart saucepan, heat brown sugar, corn syrup and peanut butter to 

boiling over medium-high heat, stirring constantly. Boil and stir 1 

minute. Remove from heat; stir in vanilla. 

3. 3 Pour syrup over snack mix; toss to coat. Press firmly in pan. Cool 

completely, about 30 minutes. For bars, cut into 6 rows by 4 rows.

Turkey and Cheese Wrap 

Ingredients 

1 Flatout® Light Flatbread 

1 Tbsp fat-free ranch dressing 

3 (1oz) slices deli-style oven-roasted turkey breast 

1 (1oz) slice low-fat Cheddar cheese 

2 tomato slices 

1 Romaine lettuce leaf 

Preparations 

1. Spread dressing over entire Flatout. 

2. On one rounded end, layer the turkey, cheese, tomatoes and Romaine.

3. Roll Flatout tightly, cut in half and enjoy!

Pasta with Beans and Ricotta 

Ingredients 

1 pound ballerine or campanelle pasta

1/2 pound fresh fava beans, shelled 

4 strips of thick-cut bacon, cut into 1/2 inch pieces 

1 cup ricotta 

1/2 cup cream 

1/2 cup Romano cheese 

1/2 teaspoon fresh grated nutmeg 

Salt and pepper, to taste 

Preparation 

1. Bring a large pot of water to a boil, add salt, then the beans, and cook 3 

to 5 minutes, or until tender and bright green. Drain and set aside. Fill up 

the pot with water again, salt and bring to a boil. Cook the pasta until 

done. 

2. While the pasta is cooking, peel the beans. Peel off white skin by 

pinching through the skin opposite the growing tip. Press one end of the 

bean between two fingers to push out the small green bean inside. 

3. Cook the bacon in a heavy saucepan until pink and cooked through. 

Drain the grease and return to the heat. Add the beans and saute until 

desired tenderness. Take off the heat and stir in the ricotta, cream, and 

cheese, mixing until warm. Toss with the pasta and nutmeg. Taste and 

and add salt and pepper to taste.

Tomato-Feta Scramble 

Ingredients 

2 large tomatoes, seeded and diced 



1 clove garlic, minced or crushed 

2 teaspoons fresh thyme (1/2 teaspoon dried) or herbs of your choice 

4 large eggs 

3 to 4 oz (75 to 100 g) Feta cheese, crumbled 

fresh ground black pepper 

Preparation 

1. Salt the tomatoes in a strainer and let drain over a bowl for at least 15 

minutes. 

2. Heat a medium frying pan over medium heat. When hot, pour in the 

olive oil, wait a few seconds, then swirl around to coat the pan. Toss in 

the garlic, stir a few times, then add the tomatoes. Cook, stirring 

frequently, for about 5 minutes or until the tomatoes thicken a little. Turn

up the heat and let some of the liquid boil out of the pan — about 5 more 

minutes. Stir in the fresh herbs. 

3. Beat the eggs in a bowl and stir in the Feta cheese. Pour into the pan with 

the tomatoes and reduce the heat to medium-low. Stir together until the 

eggs are set. Remove from heat and let rest for a few minutes. 

4. Serve hot or warm with fresh ground black pepper on top.

Tuna Salad Pita 

Ingredients 

1/2 recipe Classic Tuna Salad 

1 6-inch whole-wheat pita, halved 

2 to 4 thin tomato slices 

1/2 cup finely shredded romaine lettuce 

Preparation 

1. Divide tuna salad between pita halves and spread into bottom of pockets. 

Carefully push in tomato and lettuce.


Ingredients 


2 large cloves garlic, lightly crushed with the side of a knife blade and 

minced 

1 large red onion, diced 

1 stalk celery, diced 

1 green bell pepper, stem and seeds removed and small diced 

2 (1-pound) cans red kidney beans 

1 teaspoon onion powder 


1/4 teaspoon ground black pepper 

1 tablespoon hot sauce 

2 1/2 cups chicken stock 

1 cup white rice 


1 tablespoon minced fresh cilantro leaves 

Preparation

1. Heat olive oil over medium-high heat in a large saucepan. Saute garlic, 

onion, celery, and bell pepper until tender. Stir in kidney beans, onion 

powder, salt, pepper, and hot sauce. Reduce heat to low and let mixture 

simmer slowly while you cook the rice. 

2. Bring the chicken stock to a boil and stir in rice and butter. Return to a 

boil, reduce heat to low, cover and cook for 20 minutes without 

removing the lid. Remove from heat and let stand for 5 minutes. 

3. Fold rice and beans gently together and transfer to a serving dish. Serve 

garnished with cilantro.

Egg White Omelet 

Ingredients 

1 teaspoon butter or olive oil 


1/2 teaspoon coarse salt

Chopped herbs, such as parsley, chives, and chervil (optional) 

Cooked spinach, chopped (optional) 

Freshly grated cheese, such as Parmesan, ricotta salata, or manchego 

(optional) 

Preparation 

1. Heat butter or oil in a small nonstick skillet over low heat. Meanwhile, 

whisk together egg whites and salt, incorporating a lot of air, which will 

ensure that the omelet is light and fluffy. Be sure not to do this in 

advance or the egg whites will deflate. 

2. Place your hand directly above the skillet. When your palm feels warm, 

the skillet is ready to start cooking. Working quickly, pour whisked eggs 

into the heated skillet. While shaking skillet back and forth over heat, stir 

with a heatproof rubber spatula for less than 1 minute. You want to keep 

eggs moving, incorporating any runny parts and some curds begin to 

form. 

3. Continue cooking, making sure eggs cover the entire surface of the 

skillet and using a spatula to push together any holes that may have 

formed. Top with one or more desired fillings. 

4. Run the spatula along right side of omelet to loosen eggs from skillet. 

Place spatula under right side of eggs, making sure that the spatula is 

well underneath the eggs to offer maximum support, and lift right side 

over left in one fluid motion. Folded omelet should look like a halfmoon. 

5. Lightly press down on omelet with the spatula to seal omelet together. 

Do not press hard; you do not want to flatten the curds. Check to make 

sure the handle of the skillet is still facing directly out toward you. 

6. Lift up skillet with one hand, and hold a plate with your other hand. Tilt 

skillet, and let the curved edge of the omelet slide onto the plate.

Mixed-up Salad 

Ingredients 

1 apple, skin on 

1 cup cantaloupe 

1 ⁄ 2 English cucumber, skin on 


1 orange, zested and flesh cut up 

1 lime, zested and juiced 

cinnamon 


Preparation 

1. Cut the apple, cantaloupe, cucumber and peppers into a small neat dice. 

2. Zest the orange, then slice off the skin. Cut the flesh into a small neat 

dice. 

3. Discard the skin, save the zest and the orange flesh. 

4. Discard the lime after zesting and juicing. 

5. Stir the orange zest, orange flesh, lime zest and lime juice, basil strips

and remaining ingredients into the fruit and vegatable mixture. ( At this 

point you are combining all ingredients). 

6. Transfer to a serving bowl, garnish with additional cinnamon and basil.

Tofu Stir-Fry 

Ingredients 

1 (14-ounce) package water-packed extra-firm tofu, drained 

1 tablespoon canola oil, divided $ 


3 1/2 teaspoons cornstarch, divided $ 

3 large green onions, cut into 1-inch pieces 

3 garlic cloves, sliced $$ 

1 tablespoon julienne-cut ginger 

4 small baby bok choy, quartered lengthwise 

2 large carrots, peeled and julienne-cut $ 

1 cup snow peas, trimmed

2 tablespoons Shaoxing (Chinese rice wine) or dry sherry 

1/4 cup organic vegetable broth 

2 tablespoons lower-sodium soy sauce 

1 tablespoon hoisin sauce 

1 teaspoon dark sesame oil 

Preparation 

1. Cut tofu lengthwise into 4 equal pieces; cut each piece crosswise into 

1/2-inch squares. Place tofu on several layers of paper towels; cover with 

additional paper towels. Let stand 30 minutes, pressing down 

occasionally. 

2. Heat a large wok or skillet over high heat. Add 1 1/2 teaspoons canola 

oil to pan; swirl to coat. Combine tofu, pepper, and 2 teaspoons 

cornstarch in a medium bowl; toss to coat. Add tofu to pan; stir-fry 8 

minutes, turning to brown on all sides. Remove tofu from pan with a 

slotted spoon; place in a medium bowl. Add onions, garlic, and ginger to 

pan; stir-fry 1 minute. Remove from pan; add to tofu. 

3. Add remaining 1 1/2 teaspoons canola oil to pan; swirl to coat. Add bok 

choy; stir-fry 3 minutes. Add carrots; stir-fry 2 minutes. Add snow peas; 

stir-fry 1 minute. Add Shaoxing; cook 30 seconds, stirring constantly. 

Stir in tofu mixture. 

4. Combine remaining 1 1/2 teaspoons cornstarch, broth, and remaining 

ingredients in a small bowl, stirring with a whisk. Add broth mixture to 

pan; cook until slightly thickened (about 1 minute).

Fruity-Nutty Yogurt 

Ingredients: 

1 1/2 cups favorite granola 

1/2 cup sliced almonds or pecan pieces, lightly toasted 

2 cups plain or vanilla yogurt, store-bought or homemade 

2 cups mixed chopped fresh fruits and/or whole berries 

Preparation 

1. Have ready four 1-cup or six 3/4-cup parfait glasses or tumblers. In a 

small bowl, stir together the granola and nuts. Measure out 1/4 cup and 

set aside. 

2. Divide half of the granola mixture evenly among the glasses. Top with

half of the yogurt, and then with half of the fruit, again dividing evenly. 

Repeat the layers with the remaining ingredients, ending with the fruit. 

Sprinkle the tops with the reserved granola mixture. Refrigerate the 

parfaits for about 20 minutes, then serve.

Chicken Tostada 

Ingredients 

8 tostadas 

1 cup refried beans, warmed 

4 cups cooked chicken, shredded 

2 cups finely shredded lettuce 

1 medium red onion, thinly sliced into rings 

8 radishes, thinly sliced 

1 cup crumbled queso fresco or mild feta cheese 

Mexican sour cream or regular sour cream, for drizzling 

Fresh Tomatillo-Avocado Salsa, recipe follows 

Fresh Tomatillo-Avocado Salsa 

8 ounces tomatillos, husked, rinsed and coarsely chopped 

1 avocado, halved, pitted and peeled 

1/2 cup packed fresh cilantro leaves 

1 serrano chile 


Salt and freshly cracked black pepper

Preparation 

1. Spread the tostadas with the refried beans. Top with the chicken, lettuce, 

onion rings, radishes, and cheese. Drizzle with sour cream, top with a 

dollop of salsa, and serve. 

2. Combine the tomatillos, avocado, cilantro, chile, and lemon juice in a 

blender and puree until smooth. Season the salsa with salt and pepper, to 

taste. Transfer to a serving bowl, cover and refrigerate for up to 2 hours 

or until ready to use.

Pork with Sweet Potato 

Ingredients 

1 large pork tenderloin (1 1/4 to 1 1/2 pounds), trimmed 

3 tablespoons packed light brown sugar 

1 teaspoon dried sage 


Kosher salt and freshly ground black pepper 

2 sweet potatoes (about 1 1/2 pounds), cut into 1/2-inch wedges 

1 red onion, cut into 1/2-inch wedges 


Pinch of cayenne pepper 

1 cup low-sodium chicken broth 

2 teaspoons dijon mustard 

2 tablespoons chopped fresh chives 

Preparation 

1. Position a rack in the upper third of the oven; preheat to 450 degrees F. 

Pierce the pork all over with a fork. Combine the brown sugar, sage, 

garlic, 3/4 teaspoon salt and a few grinds of black pepper in a bowl; rub

all over the pork. 

2. Toss the sweet potatoes and onion with 2 tablespoons olive oil and the 

cayenne on a baking sheet; season with salt and black pepper. Roast, 

tossing once, until golden, 20 minutes; set aside. 

3. Heat the remaining 1 tablespoon olive oil in a large nonstick skillet over 

medium-high heat. Add the pork and cook, turning, until golden, 5 

minutes; transfer to the baking sheet with the vegetables (reserve the 

skillet). Roast until the sweet potatoes are tender and a thermometer 

inserted into the center of the pork registers 145 degrees F, 11 to 13 

minutes. 

4. Meanwhile, add the broth to the skillet; bring to a simmer over medium 

heat, scraping up any browned bits with a wooden spoon. Stir in the 

mustard, chives and a few grinds of black pepper. Slice the pork; drizzle 

with the pan sauce. Serve with the roasted vegetables.

Bagel with Cream Cheese 

Ingredients 

2 plain bagels, split and toasted 

2 garlic cloves, halved 

2 ounces cream cheese, softened 

1 cup finely chopped fully cooked ham 

2 tablespoons shredded Parmesan cheese 

Preparation 

1. Place bagels cut side up on an ungreased baking sheet; rub with cut sides 

of garlic. Spread with cream cheese. Top with ham. 

2. Broil 4 in. from the heat for 2-3 minutes or until heated through. Sprinkle 

with Parmesan cheese. Broil 1 minute longer or until cheese is slightly

melted.

Deli Soup and a Roll

Ingredients 

Tomato Soup Dipping Sauce 


1/4 cup chopped onion (roughly half a small onion) 

1 clove minced garlic 

1 teaspoon sugar 



1/4 teaspoon dried basil 

1/4 teaspoon dried oregano 

1/4 teaspoon thyme 

14 ounces canned diced tomatoes with juices 

1 cup vegetable or chicken broth 

1 teaspoon balsamic vinegar 

Grilled Cheese Roll Ups 

12 slices white bread 

12 slices American cheese 

4 tablespoons melted butter (add pinch of salt if unsalted) 

Preparations 

For the sauce 

1. In a large Dutch oven, heat up the oil until hot. Add the onion and cook 

until soft, 5-8 minutes. Add the garlic and cook 1 minute. Add the sugar, 

salt, pepper, basil, oregano, and thyme. Stir all together and cook another 

5 minutes. Add the tomatoes, broth, and vinegar. Bring a boil then turn 

down to a simmer and cook 30 minutes. 

2. Add the soup mixture to a blender and puree until smooth. Be careful 

- because the mixture is hot, it will expand greatly in the blender when 

you turn it on. If needed, puree in two batches. 

For the roll ups 

1. Flatten one slice of bread to about half of its original thickness. Add one 

slice of cheese. Roll up bread and set aside, seam side down. Repeat with 

the remaining bread. 

2. Heat a skillet over medium heat. Dip each roll up into the butter. Once 

hot, turn the heat down to medium-low and add several roll ups without 

overcrowding (my skillet cooked 4 at a time). Cook until the cheese has 

melted and the bottom is golden brown* then flip. Cook until golden

own then transfer to a plate. Repeat with remaining roll ups. Serve hot 

with dipping sauce.

Pasta with Turkey and Ricotta 

Ingredients 

450g ricotta cheese 

250g mozzarella cheese 

2 cloves garlic, minced, or more to taste 

1 pinch salt and fresh black pepper to taste 

450g whole-wheat penne pasta 

450g minced turkey 

1 (500g) jar pasta sauce 

Preparation

1. Preheat an oven to 150 C / Gas 2. 

2. Stir the ricotta cheese, mozzarella cheese, garlic, salt and pepper in a 

bowl; set aside on counter to allow to come to room temperature. 

3. Bring a pot of water to the boil; cook the penne in the boiling water until 

cooked through yet firm to the bite, about 11 minutes. Drain and transfer 

to a large mixing bowl. 

4. While the pasta cooks, place a frying pan over medium heat. Cook the 

turkey until it is completely browned. Add to the pasta. 

5. Spread 2 tablespoons of the pasta sauce into the bottom of a rectangular 

baking dish; stir the rest of the pasta sauce into the pasta and turkey 

mixture. Spoon about half of the pasta mixture into the baking dish; top 

with the cheese mixture and spread into an even layer. Spread the 

remaining pasta mixture over the cheese layer. Cover with foil if desired. 

6. Bake until slightly brown on top, about 30 minutes.

Breakfast Sandwich 

Ingredients 

16 slices Texas toast 

Butter 

1 pound breakfast sausage, cut into 8 patties 

12 eggs 

1/2 cup half-and-half 


1 cup jarred jalapeno slices 

Sandwich spread of your choice, such as mayo, spicy sandwich spread or 

spicy mustard 

8 slices cheese, such as American, Cheddar or Cheddar-Jack 

Preparation 

1. Cook the Texas toast on a griddle over medium heat, using lots of butter. 

Set aside. 

2. Fry the sausage patties in a skillet over medium heat, flattening with the 

spatula as they cook. Set aside.

3. Mix the eggs, half-and-half and some salt and pepper in a separate bowl. 

Pour the eggs onto the griddle in a rectangular shape. Flip to cook on 

both sides. Cut the rectangle of eggs into 8 squares and set aside on a 

plate. 

4. Increase the heat, then jump the jalapeno slices onto the hot griddle. Let 

them sizzle for a couple of minutes, chopping them with the side of the 

spatula as they cook. Drop on a tablespoon of butter for flavor. Cook 

until the jalapenos have some brown and black bits. Remove from the 

griddle, then set aside. 

5. Spread whatever sandwich spread you’d like to use onto the Texas toast. 

Top with a sausage patty, eggs, a slice of cheese and some jalapenos. Top 

with another slice of Texas toast, then wrap in foil for serving.

Tuna Salad 

Ingredients 

1 bunch apsaragus , trimmed (or use a good handful of green beans

instead) 

2 handfuls cherry tomatoes , quartered 

1 large bunch fresh basil , leaves picked, baby leaves kept to one side 

1 handful black olives , stones removed 

extra virgin olive oil 

1 lemon 

sea salt 

freshly ground black pepper 

2 tuna steaks , from sustainable sources, ask your fishmonger 

2 tablespoons fat-free natural yoghurt 

Preparation 

1. Heat a griddle pan until it gets really hot then put your asparagus in it. 

Place a heavy saucepan on top so that it presses the spears right down on 

to the bars. Cook them for 2 minutes, turning them halfway through, 

until they have lovely charred marks. Pop the asparagus on a board and 

chop them in half at an angle. 

2. Put the asparagus in a bowl with your tomatoes, half the basil leaves, the 

olives, a splash of oil and a squeeze of lemon juice. Season, then toss it 

all together and put it to one side while you get the fish ready. 

3. Rub your tuna steaks with a little bit of oil and season them. Sear them 

for about a minute on each side in the griddle pan for a rare steak – leave 

them for 2 minutes on each side if you prefer them cooked medium, or 3 

to 4 minutes each side if you like them well done. 

4. Pound the remaining basil in a pestle and mortar then mix in the yoghurt. 

Season and add some more lemon juice to taste. 

5. Put the salad on a plate, then tear the tuna into strips and pop them on 

top. Spoon over some of the basil dressing and scatter over the baby 

basil leaves.

Turkey and Sweet Potato 

Ingredients 


1 cup diced yellow onions 

1/2 teaspoon minced garlic 

1/2 cup diced red bell peppers 

2 sweet potatoes, baked for 40 minutes at 400 degrees F, cooled, peeled 

and diced (3 cups) 

2 cups diced roasted turkey breast 

2 1/2 teaspoons salt, plus more for seasoning eggs 

1 teaspoon fresh ground black pepper, plus more for seasoning eggs 

1/4 cup turkey or chicken broth 

1/4 cup heavy cream 

2 tablespoons chives 


4 large eggs 

Salt 

Freshly ground black pepper

Mesclun greens, for serving 


Preparation 

1. In a large saute pan, heat the oil over moderately-high heat. Add the 

onion, garlic and red pepper and cook, stirring, until softened and 

beginning to brown, 3 to 5 minutes. Add the sweet potatoes, turkey, salt 

and pepper and cook, stirring occasionally, until the potatoes are 

beginning to brown, about 6 to 8 minutes longer. Add the broth, heavy 

cream and chives, cook for another 2 to 3 minutes, scraping up any 

brown bits that may have formed on bottom of pan. Keep warm while 

frying eggs. 

2. In a large, nonstick saute pan, melt the butter over medium high heat. 

When the butter is foamy, carefully crack the eggs into the pan and 

season lightly with salt and pepper. Reduce the heat to medium-low, 

cover and cook until the whites are firm, 2 to 3 minutes. 

3. Divide the hash equally between 4 warm plates, remove the eggs from 

the pan, and divide the eggs between the plates. Serve with mesclun 

greens drizzled with olive oil.

Cereal and Milk 

Ingredients 

¾ cup Dry Cereal 

½ cup Milk 

Preparation 

1. Remove the cereal bag from its box, and carefully pour ¾ cup, or an 

otherwise appetizing amount, of cereal into the bowl. 

2. Now, carefully and slowly pour your milk into the bowl. Apart from 

dietary reasons, there is no need to measure the milk. Simply pour it 

slowly until it adequately floats or covers the cereal, whichever you 

prefer. 

3. Serve quickly, before the cereal gets too soggy.

Italian-Restaurant Caesar Salad 

Ingredients Nutrition 



2 cloves garlic, halved 

3 cups 1/2 inch cubes French bread or 3 cups Italian bread 


For salad 

4 cloves garlic, peeled 

1 ⁄2 teaspoon salt

2 teaspoons lemon juice (fresh is best) 


3 anchovy fillets, rinsed and patted dry 

1 ⁄ 2 cup extra virgin olive oil 

2 large eggs, boiled gently for 2 minutes 

1 ⁄2 cup parmesan cheese, shredded 

2 heads romaine lettuce, torn into bite size pieces 

Preparation 

1. In small sauce pan, heat butter, olive oil, and garlic from top of recipe. 

2. When butter is melted, remove from heat and let sit for 10 minutes. 

3. Remove garlic, toss bread cubes with butter mixture. 

4. Spread on baking sheet and bake at 350 F shaking pan once or twice, 

until croutons are golden brown (about 10 minutes). 

5. Set aside. 

6. In large wooden salad bowl, run garlic clove around the inside of the 

bowl. 

7. Mash together the 4 cloves of garlic and the 1/2 tsp salt until they form a 

paste. 

8. Whisk in lemon juice, Worcestershire sauce, and salt and pepper to taste. 

9. Mash anchovy fillets in small bowl until they form a paste. 

10. Add anchovy paste to garlic mixture and whisk well. 

11. Add 1/2 cup of extra virgin olive oil in a slow steady stream, whisking 

constantly. 

12. Add coddled eggs and whisk until blended. 

13. Add romaine pieces and croutons, and toss until coated with dressing. 

14. Sprinkle on Parmesan cheese and toss lightly. 

15. Serve immediately.

Steak with Potatoes and Green Beans 

Ingredients 

1 pound baby potatoes 

12 ounces steam-in-the-bag green beans 

nonstick cooking spray 

1 pound skirt steak, trimmed and halved crosswise 



1 tablespoon white miso 

1 tablespoon rice wine vinegar 

1 teaspoon minced fresh ginger 

1 teaspoon sugar

1/2 teaspoon toasted sesame oil 


1/3 cup thinly sliced scallions 

1/2 teaspoon sesame seeds, toasted (optional) 

Preparation 

1. Pierce each potato a few times with a knife, place in a microwave-safe 

dish and loosely cover with plastic wrap. Microwave on high 5 to 6 

minutes or until potatoes are fork-tender. Microwave green beans 

according to package directions. 

2. Heat a grill pan over medium-high heat. Coat with cooking spray or line 

with foil; season steak with salt and pepper and cook 2 to 3 minutes a 

side or until desired degree of doneness. Transfer to a cutting board to 

rest. 

3. While steak is cooking, combine miso, vinegar, ginger, sugar and sesame 

oil in a small bowl. Whisk in vegetable oil. 

4. Cut potatoes in half, then cut steak into 1/4-inch slices. Divide potatoes, 

steak and beans among four plates; drizzle with dressing. Sprinkle 

scallions over steak and sesame seeds over potatoes, if desired.

Cinnamon Oatmeal 

Ingredients 

1 ⁄ 2 cup quick oats 

3 ⁄4 cup skim milk 


1 pinch salt 


Preparation 

1. Microwave oats and milk for 2 minutes or until mixture is cooked to 


2. Add honey cinnamon and salt.

Deli Soup and a Roll 

Ingredients 




6 beefsteak tomatoes, seeded and chopped 

4 ripe Roma tomatoes, chopped 


1/8 teaspoon white pepper 

2 cups chicken or vegetable stock 



1/2 teaspoon orange zest 

1 tablespoon minced fresh basil leaves 

1 teaspoon fresh thyme leaves 

Preparation 

1. In heavy saucepan, heat oil and cook onions and garlic until tender. 

2. Add both kinds of tomatoes, salt, pepper, and stock, and simmer for 20 

minutes. 

3. Strain soup through a fine strainer; discard the solids.

4. In clean saucepan, melt butter and add flour; cook and stir for 2-3 

minutes to make a roux to thicken the soup. 

5. Add 1/2 cup of the tomato mixture; cook and stir until thickened. 

6. Add remaining tomato mixture and cook and stir with wire whisk until 

mixture is hot and slightly thickened. 

7. Stir in orange zest, basil, and thyme leaves, and serve.

Steakhouse Dinner 

Ingredients 

2 cloves garlic, finely chopped 

1 tablespoon sugar 

1 tablespoon Archer Farms Steakhouse Seasoning or 1 tablespoon steak 

seasoning 


2 pounds Sutton & Dodge Steak 

Preparations 

1. Place garlic, sugar, steak seasoning and olive oil in a small bowl. Using a 

fork, mash the garlic mixture to form a paste. Rub mixture evenly over 

steaks. 

2. Let steaks stand, covered, at room temperature for 30 minutes. 

3. Meanwhile, heat grill. Place steaks on grill and cook until desired 

doneness, turning over once or twice. 

4. Transfer steaks to a cutting board or platter. Let stand 5 minutes before 

cutting or serving. 

5. SERVE IT EVERY WAY

Peanut Butter on Toast 

Ingredients 

1 slice bread 

1 tablespoon peanut butter 

1 ⁄ 2 teaspoon cinnamon sugar 

Preparation 

1. Toast your bread as dark as you like it. 

2. Immediately spread the toast with the peanut butter so it gets warm and 

gooey. 

3. Sprinkle with cinnamon-sugar and enjoy!

Diner Turkey Sandwich 

Ingredients 

1 (8-pound) turkey 

Cooking spray 

1/2 pound unsalted butter, softened, divided 

10 stems cilantro 

10 thyme sprigs 

Sea salt and freshly cracked black pepper 

12 slices Tuscan bread 

Mayonnaise 

Tomatoes, sliced 

Pea greens 

Preparation 


2. Put the turkey in a roasting pan that has been sprayed with cooking 

spray. Rub 1/4 pound of the softened butter under the skin, then insert 

the cilantro and thyme sprigs, being careful not to break the skin. Rub

the remaining butter on the outside of the skin and then sprinkle with salt 

and pepper, to taste. Roast the turkey for 2 1/2 hours. 

3. Remove the turkey from the oven to a cutting board and let rest for 30 

minutes. Carve the turkey into slices. Toast the bread and build the 

sandwiches using mayonnaise, turkey, sliced tomatoes and pea greens. 

4. This recipe was provided by professional chefs and has been scaled 

down from a bulk recipe provided by a restaurant. The Food Network 

Kitchens chefs have not tested this recipe, in the proportions indicated, 

and therefore, we cannot make any representation as to the results.

Fast-Food Taco with Rice and Beans 

Ingredients 

1 tablespoon olive oil $ 

1 1/2 cups refrigerated prechopped tricolor bell pepper 

1 cup refrigerated prechopped onion 

1 (16-ounce) can dark red kidney beans, rinsed and drained 

1 (1.25-ounce) package 40%-less-sodium taco seasoning mix, divided 

1 (8.8-ounce) pouch microwaveable cooked brown rice (such as Uncle 

Ben’s Whole Grain Brown Ready Rice) 

1/2 cup (2 ounces) reduced-fat shredded sharp cheddar cheese

Preparation 

1. Heat oil in a large nonstick skillet over medium-high heat; add bell 

pepper and onion. Cook 7 minutes or until lightly browned, stirring 

often. Stir in beans; cook 1 minute or until thoroughly heated. Remove 

from heat; stir in half package of seasoning mix. 

2. Place rice in a medium bowl; heat according to package directions. Add 

remaining half of seasoning mix to rice, stirring well to combine. Spoon 

bean mixture over rice; sprinkle evenly with cheese.

Italian-Restaurant Pizza and Salad 

Ingredients 

1 1/4 cups (3 1/2 ounces) uncooked dried wagon wheel pasta 

2 cups cherry tomatoes, halved 

1/2 cup sliced green onions 

1/2 cup Italian salad dressing 

1/2 pound (1-inch thick) slice Land O Lakes® Deli American, cubed 1/2 

inch* 

2 ounces sliced deli pepperoni, halved 

1/2 teaspoon dried Italian seasoning 

1/4 teaspoon coarse ground pepper 

Preparations 

1. Cook pasta according to package directions. Rinse with cold water. 

Drain. 

2. Combine cooked pasta and all remaining ingredients in large serving 

bowl; toss to coat. Cover; refrigerate 2-3 hours or until chilled.

Salmon and Feta Salad 

Ingredients 




1/4 teaspoon dried parsley flakes 


4 salmon fillets (6 ounces each) 

1 package (5 ounces) spring mix salad greens 

1 large cucumber, chopped 

1 large tomato, chopped 

1/2 cup crumbled feta cheese 

1/4 cup red wine vinaigrette

Preparation 

1. Combine the seasonings; sprinkle over salmon. Moisten a paper towel 

with cooking oil; using long-handled tongs, lightly coat the grill rack. 

Place salmon skin side down on grill rack. 

2. Grill, covered, over medium heat or broil 4 in. from the heat for 10-12 

minutes or until fish flakes easily with a fork. 

3. In a large bowl, combine the salad greens, cucumber, tomato and feta 

cheese; divide among four plates. Top with salmon; drizzle with 

vinaigrette

Cereal with Berries and Milk 

Ingredients 


1 cup 1% low-fat milk $ 

1 cup berries, fresh or frozen, thawed 

Preparation 

1. Place cornflakes in a small bowl. Top with milk and berries.


Ingredients 

1 package clear edible rice paper sheet 

1 ⁄2 lb cooked chicken 

1 ⁄2 lb cooked small shrimp (, peeled, deveined, halved) 

1 bunch fresh cilantro leaves 

1 bunch fresh mint leaves 

1 head leafy lettuce, washed and separated into leaves 

1 cucumber, peeled and cut into very,very thin strips 

1 cup fresh bean sprout, optional 

1 package vermicelli rice noodles, prepared according to package 

directions 

hoisin sauce, to taste 

chopped peanuts 

nuoc nam, vietnamese spicy fish sauce 

Preparation 

1. Have all meats precooked and cold and the rice noodles prepared already

(the noodles should be white, long and at room temp). 

2. Make sure all veggies and herbs are cleaned, dried, and set out before 

you start. 

3. Dip a sheet of rice paper wrapper into water very quickly, no longer than 

a second or two (or they will get too soggy) and lay flat on a work 

surface. 

4. On one edge, lay a small handful of noodles, a few strips of meat, some 

shrimp, some cilantro and mint leaves, a lettuce leaf, some cucumber 

strips and bean sprouts, all to taste but don’t overstuff. 

5. Carefully start to roll up eggroll style, tucking in the sides, then continue 

to roll up-but not too tightly or the spring roll will split. 

6. These rolls will be thicker than the typical Chinese-style fried eggrolls. 

7. Combine a few spoonfulls of hoisin sauce with some chopped peanuts to 

use as a dipping sauce (or serve with prepared spicy fish sauce dip called 

Nuoc Mam, available at Asian markets). 

8. Serve immediately- these do not keep and will harden up in the fridge, so 

it is best to make just as many as you plan to serve (store any extra 

unassembled fillings in fridge and roll later). 

9. Note: Please be sure to get the correct spring roll rice papers- these are 

not the same as wonton/eggroll wrappers, which must be cooked. 

10. Look for edible rice paper wrappers, rice noodle vermicelli, and hoisin 

sauce in Asian markets.

Grilled BBQ Mango Chicken 

Ingredients: 

4 boneless chicken breasts (pounded lightly to thin out if they are too 

thick) 1 1/2 to 2 pounds 

1 cup mango nectar (see *Tips) 

1/3 cup balsamic vinegar 


1 1/2 tablespoons chopped fresh thyme 

Kosher salt and freshly ground black pepper 

1 large RIPE mango, peeled and chopped 

additional thyme sprigs for garnish, if desired 

Directions: 

1. Combine chicken in a large zip bag with mango nectar, vinegar, olive oil 

and thyme- along with a generous sprinkle of salt and pepper. Zip the 

bag closed and move the chicken around in the bag to coat with the 

marinade. Lie the bag flat in the refrigerator for at least one hour and up 

to 2 hours, turning the bag every so often to redistribute the marinade. 

2. Preheat the grill to medium-high heat. Spray the grill with grilling spray 

(or rub the grates with oil). Drain the marinade from the chicken and 

grill about 4 minutes per side, or until the chicken is cooked through.

3. Serve grilled chicken topped with chopped mango and thyme sprigs, if 

using.

Meal Plans

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