90 Days of Fat Burning
90 Days of Fat Burning
90 Days of Fat Burning
Page 1 of 109
Month 1
Month 1
Week 1
Page 2 of 109
Day 1
BreakfastAlmond Honey Oatmeal Ingredients: 1/2 cup rolled oats 1/2 cup almond milk 1 Tbsp. natural peanut butter or almond butter 1 tsp. honey Instructions: Bring all ingredients to a boil in a small saucepan. Turn to low and cook for 5 minutes. Nutritional Information: Calories: 289 Fat: 6 g Carbs: 46 g Protein: 11 g LunchClean Eating Tuna Salad Ingredients: 2 cooked tuna steaks, cut into 2-inch pieces (about 3 cups) 1 cup ripe mango, diced 1 red bell pepper, seeded and chopped 1/2 cup scallions, chopped 2 tbsp fresh cilantro, chopped 1/2 cup reduced-sodium chicken or vegetable broth 1 1/2 tbsp natural peanut butter, unsalted 1 tbsp rice wine vinegar 1 tbsp fresh lime juice Sea salt and ground black pepper, to taste 4 lettuce or radicchio leaves 4 tbsp dry roasted peanuts, unsalted
Month 1
Directions: In a large bowl, combine tuna, mango, red pepper, scallions and cilantro. Toss to combine and set aside. In a small bowl, whisk together broth, peanut butter, vinegar and lime juice. Add it to tuna mixture and toss gently to coat tuna and vegetables. Season, to taste, with salt and black pepper. Arrange lettuce leaves on separate plates and spoon 1/4 of tuna mixture into each. Top with roasted
Page 3 of 109
peanuts just before serving Nutritional Info: Calories: 260 Fat: 12 g Carbs: 18 g Fiber: 4 g DinnerCannellini Bean and Spinach Soup 2 teaspoons olive oil 1 garlic clove, finely minced 1 shallot, finely diced 3-4 cups low sodium chicken broth 1 - 14 1/2 ounce can no salt added diced tomatoes 1 - 14 1/2 ounce can no salt added cannellini beans or other white beans 1/2 cup whole grain or brown rice pasta shells 1 teaspoon rosemary 3 cups baby spinach, cleaned and trimmed 1/8 teaspoon black pepper 1 dash crushed red pepper flakes In a large sauce pan, saut the shallots & garlic in the olive oil.
Month 1
Add broth, tomatoes, beans and rosemary to pot. Season with black and red pepper. Bring to boil. Add pasta and cook 12 minutes. If the soup seems too thick for your liking add a bit more broth. Add spinach and cook until wilted. Per Serving: 232 Calories 3g Fat (11.4% calories from fat) 19g Protein 35g Carbohydrate 7g Dietary Fiber 0mg Cholesterol 572mg Sodium. Exchanges 1 1/2 Grain (Starch) 1 1/2 Lean Meat
Page 4 of 109
1 1/2 Vegetable 1/2 Fat. Smoothie--Berry Banana Smoothie Ingredients: 1 c. almond milk 1 c. ice 1 c. fresh or frozen blueberries 1 Tbsp. protein powder I Tbsp. flaxseed oil 1 banana Preparation: Mix all ingredients in a blender until smooth. Drink immediately. Nutritional information: Calories: 430 Fat: 15 g. Carbs: 61 g. Protein: 17 g.
Month 1
Page 5 of 109
Day 2
Breakfast--Breakfast Bananas Instructions: 4 bananas 2 cups Greek yogurt 1/4 cup chopped roasted peanuts 1/8 tsp sea salt
Month 1
Instructions: Peel and cut each banana lengthwise. Place 2 banana halves in a shallow dish Place 1/2 cup over center of banana , 1 Tbsp. peanuts and pinch of salt. Repeat with remaining ingredients to make 3 more Breakfast Bananas. Serve immediately. Makes 4 servings. Nutritional Information (per serving): Calories: 255 Fat: 6 g. Raw cane sugars: 25 g. Protein: 17 g. Carbs: 44 g. Lunch--Easy Stuffed Peppers Ingredients: 2 large red bell peppers 1 tbsp olive oil 1 clove garlic, chopped 1/2 red onion, chopped 2plum (Roma) tomatoes, diced 11/2 cups drained rinsed canned lentils Salt and freshly ground black pepper 1 1/2 lbs. lean ground turkey meat Preheat oven to 300F (1508C) Cut bell peppers in half lengthwise. Remove the core and seeds, leaving stems intact. In a large pot of boiling water, blanch peppers for 3 minutes. Drain well and set aside. In a skillet, heat oil over medium heat. Saut garlic and red onion for about 5 minutes or until softened. Fry ground turkey. Drain Fat. Stir in tomatoes, and lentils. Season with salt and pepper to taste. Spoon filling into peppers. Place in baking dish. Bake in preheated oven for about 20 minutes or until peppers are tender and filling is hot.
Page 6 of 109
Nutritional Information: 1 serving = 1 pepper Calories: 258 Total Fat: 9 gm Carbohydrates: 15 gm Dietary fiber: 7 gm Protein: 19 gm DinnerFish Filet
Month 1
Ingredients 4 five ounce white fish fillets. Please check the seafood watch list for the best choices. 2 egg whites, slightly beaten 2 tbsp EVOO. 1/2 cup organic almond meal almond, rice, hemp, oat milk from blanched almonds sea salt and pepper to taste Directions Preheat oven to 375f. Line a baking sheet with parchment paper. Combine almond meal and almond, rice, hemp, oat milk with salt and pepper in a bowl. In a separate bowl, beat 2 egg whites slightly. Dip each fish fillet into the egg white and then the breading. Place on tray and bake for 15 minutes, flip and bake for 10 minutes. Calories 277 Fat 13 Fiber 2 Protein 37 Carbs 0. Smoothie-- Strawberry Kiwi Smoothie Ingredients: 1 scoop chocolate whey protein powder 1 tsp. lemon juice, freshly squeezed c. strawberries c. blueberries 2 kiwi fruit, peeled and diced almond milk Blend all ingredients together. If you want a frothier smoothie, use frozen fruit. Makes 1 serving. Nutritional information:
Page 7 of 109
Month 1
Page 8 of 109
Day 3
Breakfast--Cranberry Orange Parfait Ingredients: 1 cup nonfat Greek yogurt 1 tsp. orange zest tsp. vanilla extract 1 tsp. ground flaxseeds 1 orange, peeled and sliced 1 Tbsp. dried cranberries 1 Tbsp. unsalted chopped walnuts
Month 1
Instructions: Combine yogurt, orange zest, vanilla and flaxseeds in a bowl. Mix thoroughly. Spoon half of yogurt mixture into a tall glass. Layer half the orange slices, Tbsp. cranberries, and Tbsp. walnuts. Top with remaining yogurt mixture and finish with remaining orange slices, Tbsp. cranberries and Tbsp. walnuts. Nutritional Information: Calories: 280 Fat: 5 g. Carbs: 34 g. Protein: 23 g. Lunch--Clean Eating Tuna Nicoise Salad 1 pound tuna steak, grilled with salt and pepper to your degree of doneness (you could also use canned tuna) 4 cups salad greens 1 cup cherry tomatoes 1/2 cup pitted nicoise olives (or any olive of your choice) 1 hardboiled egg, cut into wedges (optional) 1/4 cup extra virgin olive oil 2 tbsp cturkey or chickenpagne vinegar or white wine vinegar 1 tsp Dijon mustard 1 tsp honey In a small bowl whisk together the vinegar, oil, mustard and honey. Arrange 1 cup of salad greens on each plate.
Page 9 of 109
Top the greens with 1/4 of the new potatoes and asparagus, 1/4 of the sliced tuna. 1/4 of the tomatoes, 1/4 of the olives and 1/4 of the hardboiled egg (if using). Drizzle with the dressing and serve. Nutritional Info: Nutrients per serving (4 total in recipe): Calories: 406.5 Cal. from Fat: 199 Total Fat: 23.5g Sat. Fat: 3g Carbs: 34.5g Fiber: 3.5g Raw cane sugars 3g, Protein 17g, Sodium 146.5mg Chol: 25mg Dinner--20-Minute Curried Salmon Stir-Fry 1 pound wild salmon filet, skin removed, cut into 1-inch cubes 1 tablespoon curry powder Sea salt, to taste 1 tablespoon extra virgin coconut oil (such as Barleans brand) 3 cloves garlic, finely chopped A thumb-sized piece of fresh root ginger, finely chopped 1 fresh red chile or jalapeno, seeded and finely chopped 2 big handfuls of snow peas 1 orange bell pepper, deseeded and sliced into thin strips 1 red bell pepper, deseeded and sliced into thin strips 1 handful thin asparagus, ends trimmed and cut into 2-inch pieces 1/4 can coconut milk A handful of cilantro, chopped Juice from 1 whole lime Toss the salmon cubes in the curry powder to coat all sides. If the curry powder you are using does not contain salt, season salmon with salt. Heat the extra virgin coconut oil in a large wok over high heat; add the garlic, ginger and chile or jalapeno. Stir fry for 30 seconds. Add the salmon to the wok and cook for a minute or so. Add the snow peas, bell pepper strips, asparagus and coconut milk; cook, stirring occasionally, for 2-3 minutes. Season with salt to taste.
Month 1
Page 10 of 109
Mix in the cilantro and lime juice. Cook for an additional minute. Serve warm. Smoothie--Cherry Chocolate Smoothie Ingredients: 8 oz. almond milk 5 frozen strawberries cup frozen cherries scoop chocolate protein powder 4 ice cubes Directions: Mix all ingredients in a blender until smooth. Drink immediately. Nutritional Information: Calories:255 Fat: 2 g Carbs: 28 g. Protein: 30 g
Month 1
Page 11 of 109
Day 4
Breakfast--Sweet Potato Protein Pancakes Ingredients: Pancakes: 1 medium sweet potato (4 oz) 1/4 cup organic pumpkin, canned 1/8 cup oats 1/2 scoop whey protein powder 1/2 cup egg whites 1/2 tsp baking powder Cinnamon, to taste 1 tsp vanilla extract Berries, to top (optional) Frosting: 1/4 scoop vanilla whey protein powder 1 tsp cinnamon Water
Month 1
Instructions: Set a nonstick pan on medium-high heat. Microwave the sweet potato for 58 minutes, or until soft. After the potato is cooked, blend all of the ingredients together in either a blender or with a hand mixer. Pour mixture into the pan. Cook about 2 minutes per side. To make frosting, mix all ingredients in a small bowl with a fork. Slowly stir in water until you achieve a smooth consistency. Spread on top of pancake. Top with berries, if desired. Serve. Nutrients per serving: Calories: 310 Total Fats: 2 g Total Carbohydrates: 41 g Fiber: 7 g Protein: 29 g
Page 12 of 109
Lunch--Warm Bean and Kale Salad Ingredients: 1 pint cherry or grape tomatoes 1/4 cup EVOO 4 cloves garlic, peeled and sliced in half 2 sprigs fresh rosemary 1 can (15 oz) cannellini beans (or great northern) 1/2 tsp freshly ground black pepper or to taste 2 lemons, juiced and 1 tsp zest
Month 1
Preheat oven to 325 degrees. Wash and drain tomatoes well. Pat dry with paper towels. Place the tomatoes, garlic and rosemary in a 1 1/2 2 quart baking dish (you want the tomatoes to all fit in without overlapping. Pour the olive oil over the top making sure the garlic and rosemary are sitting in the oil. The oil will be infused with their flavor while baking and used later for making the dressing. Bake, uncovered for 45-50 minutes or until the skins split but the tomatoes are not mushy and still retain their shape. Remove from the oven, discard the rosemary and carefully pour the oil into a medium sized skillet. With the side of a knife or in a press mash the garlic and add to the oil along with the lemon juice and zest. Heat on low until all the ingredients have blended together, about 1 minute. Add the beans to the sauce and heat 1 minute or until the beans are warm. Add the tomatoes and gently combine being careful not to break up the tomatoes. Season with additional pepper if desired. Remove the mixture to a serving bowl or plate. In the same skillet saut the kale until just wilted. To serve, place 1/4 of the kale on a plate and top with 1/4 of the bean and tomato salad. Eat with a lean source of protein such as fish, turkey, chicken or lean beef. Nutrients per serving: Calories: 226.5 Total Fat: 6.5g, Fiber: 8g, Protein: 11.5g Carb 7
Page 13 of 109
Dinner--Salmon Patties Ingredients Onions, raw, 1/2 cup, chopped Pink Salmon (canned), 2 can (5 oz. each) Country Creek Farms Egg Whites, 2 Sprouted grain, spelt, rice bread Bread crumbs 1/2 cup Carrots, raw, 1 medium
Month 1
Directions In a large bowl, mix together diced onion, salmon, egg whites, bread crumbs, carrot and 1 Tbsp cilantro. Using your hands, form mixture into 4 large patties, each about 4 or 5 inches in diameter. Heat a large nonstick pan over medium high heat for 1 minute. Mist with cooking stray Place all 4 patties in pan and cook for 2 1/2 minutes on each side or until lightly browned. Remove patties from pan and set aside. Calories 109 Fat 3 Carbs 5.8 Fiber 1.4 Protein 12.6 Smoothie--Java Smoothie 1 scoop protein powder 1/2 cup low-fat cottage cheese 1 6-oz container plain Greek yogurt 1/2 cup berries 4 tbsp brewed coffee Instructions: Mix all ingredients in a blender and serve. Nutritional info: Calories: 350 Fat: 5 g Carbohydrates: 28 g Fiber: 4 g Protein: 41 g
Page 14 of 109
Day 5
Breakfast--Egg Enchiladas Ingredients: 1 whole cage-free organic egg 3 cage-free organic egg whites 2tbsp organic Cheddar cheese 2 whole grain tortillas, sprouted grain tortillas, corn tortillas Organic avocado, sliced Cup organic salsa, divided Directions: Lightly coat skillet with cooking spray and Place over medium heat. Whisk egg and egg whites until blended. Pour into skillet and scramble for about 2 minutes. Add cheese and stir until eggs are set and cheese is melted. Lightly dampen two paper towels and place corn tortillas between them. Warm in oven. Fill each tortilla with half the scrambled eggs, sliced avocado and a spoonful of salsa. Roll up and serve. Lunch--Tex-Mex Wrap Ingredients: 15 oz can organic black beans drained 1 cup chopped organic red bell pepper (seeds and ribs discarded) cup cooked jasmine rice cup chopped organic cilantro 1/3 cup organic salsa teaspoon ground cumin cup grated organic Monterey jack cheese 1 grilled organic chicken breast Two 10-11 inch sprouted grain, spelt, rice bread tortilla Heat the beans over medium heat. Stir in the peppers, rice, cilantro, salsa and cumin.
Month 1
Page 15 of 109
Add in cut up grilled chicken breast ( small pieces) Cook until warm, 2-3 min. Divide mix between tortillas and wrap Eat with a lean source of protein such as fish, turkey, chicken or lean beef. Dinner--Asian Salmon With Rice Pilaf Ingredients: Brown rice: 1 tbsp cold pressed olive oil chopped organic onion chopped organic bell pepper 2 cups pure water 1 cup uncooked short grain brown rice cup finely chopped organic parsley Salmon: 4 skinless wild salmon filets 1 tbsp cold pressed olive oil 1 organic garlic clove pressed 1 tbsp grated ginger root 1tsp grade b organic maple syrup 2 organic green onions chopped Directions: to make the rice, heat oil in medium sauce pan. Add onion and bell pepper ; cook for 3 minutes. Add water and rice; bring to boil. Reduce heat, cover and simmer for 50 minutes, or until rice is tender and liquid is absorbed fluff with fork stir in parsley. Place salmon in a pie plate, combine salmon and remaining ingredients, mixing well. Pour marinade over salmon; l let stand 15-20 min. Page 31 of 46 heat a ridged grill pan over medium heat
Month 1
Page 16 of 109
until hot. Add salmon, discarding marinade; Cook 3-4 min per side, or until salmon is opaque or firm to the touch. Serve with brown rice. SmoothieIsland Breeze Ingredients: 8 ounces of pure cold water 4-6 ice cubes 1 cup organic papaya (fresh or frozen) small handful of shredded unsweetened coconut 1 tablespoon flax seed oil 1 scoop natural vanilla or chocolate whey protein powder Directions: Combine all ingredients except protein powder and ice in blender and mix. Then add protein and mix. Drop the ice while blending through the small hole in the lid. Per Serving: 340 Calories 15g Fat 31g Protein 21g Carbs 9g fiber
Month 1
Page 17 of 109
Day 6
BreakfastWestern Omelet
Month 1
Cooking Oil Spray 1/2 cup finely chopped red bell pepper 1/3 cup cubed cooked potato 1/4 cup Canadian bacon, chopped 1 teaspoon chopped fresh oregano leaves 1 cup (8 ounces) cage free eggs made from egg whites Spray small non-stick skillet with cooking spray; heat over medium heat. Add peppers, potato, bacon and dried oregano; cook 4 minutes, or until vegetables are crisp-tender, stirring frequently. Remove from skillet; cover to keep warm. Pour cage free eggs into skillet; cook over medium heat 7 minutes, or until almost set in center, carefully pushing cooked eggs to center of skillet with spatula and tilting skillet as necessary to allow uncooked portion to flow underneath. Spoon vegetable mixture onto half of omelet; fold omelet in half. Slide onto serving plate. Garnish with fresh oregano, if desired. Nutritional Information Per Serving: 129 Calories; 2g Fat (16.0% calories from fat) 1g Saturated Fat 17g Protein 10g Carbohydrate 1g Dietary Fiber 15mg Cholesterol 589mg Sodium Exchanges: 1/2 Grain(Starch) 2 Lean Meat 1/2 Vegetable 0 Fat. LunchCool Chicken Pitas 1/2 cup Greek yogurt 1/4 cup finely chopped cucumber 1/2 teaspoon dried dill weed 1/4 teaspoon dried mint, crushed 4 large pita bread rounds 4 lettuce leaves 6 ounces thinly sliced chicken breast 1 small tomato, thinly sliced 1/3 cup crumbled reduced fat feta cheese For dressing: In a small mixing bowl stir together yogurt, cucumber, dill weed, and mint. Set aside.
Page 18 of 109
For Sandwich: Place a pita bread round on a plate. Top with lettuce, chicken, tomato, and feta cheese. Spoon dressing on top. Roll up the pita bread. Secure with wooden toothpicks. Serve immediately. Nutritional Information Per Serving: 333 Calories 6g Fat (16.5% calories from fat) 20g Protein 50g Carbohydrate 3g Dietary Fiber 23mg Cholesterol DinnerItalian Chicken Burgers
Month 1
10 1/2-inch-thick slices French bread (4 inches in diameter); 8 slices toasted, 2 slices (crust removed) diced 1/3 cup finely grated Parmesan cheese 4 tablespoons minced fresh basil, divided, plus 12 large basil leaves 3/4 cup marinara sauce 12 ounces ground chicken (white breast meat) Cooking oil spray 1 tablespoon grated onion 1/4 teaspoon salt 4 large lettuce leaves Blend diced bread and Parmesan in processor to fine crumbs. Transfer to pie dish; mix in 2 tablespoons minced basil. Mix marinara and 2 tablespoons basil in small saucepan. Transfer 1 1/2 tablespoons sauce to large bowl. Add chicken, onion, and 1/4 teaspoon salt. Sprinkle with pepper; blend. Shape into four 1/2-inchthick patties; coat with crumbs. Heat sauce over low heat. Heat large nonstick skillet sprayed with cooking oil spray over medium heat. Cook patties until bottoms are browned and crusty, 4 minutes. Turn patties over, cook 3 minutes. Cover; cook until cooked through and cheese is melted, about 1 minute. Assemble burgers with bread, lettuce, basil leaves, and warm marinara.
Nutritional Information Per Serving: 338 Calories; 10g Fat (26.1% calories from fat) 5g Saturated Fat 35g Protein
Page 19 of 109
28g Carbohydrate 4g Dietary Fiber 70mg Cholesterol 894mg Sodium Exchanges: 1 1/2 Grain(Starch) 4 Lean Meat 0 Vegetable 1 Fat. SmoothieStrawberry Banana Finale Ingredients: 8 ounces of pure cold water 4-6 ice cubes ripe organic banana cup frozen organic strawberries tablespoon flax seed oil 1 scoop natural vanilla or chocolate whey protein powder Directions: Combine all ingredients except protein powder and ice in blender and mix. Then add protein and mix. Drop the ice while blending through the small hole in the lid. Per Serving: 399 Calories, 13g Fat 31g Protein 30g Carbs 4g fiber.
Month 1
Page 20 of 109
Day 7
BreakfastPumpkin Bran Muffins 1 1/2 cups unprocessed oat bran 1/2 cup firmly cane raw cane sugar 1/2 cup spelt, oat, or brown rice almond, rice, hemp, oat milk 2 teaspoons baking powder 1 teaspoon pumpkin pie spice 1/4 teaspoon salt 1 cup cooked mashed pumpkin 1/2 cup almond milk 2 egg whites, lightly beaten 2 tablespoons coconut oil Cooking oil spray
Month 1
Combine bran, brown raw cane sugar, almond, rice, hemp, oat milk, baking powder, pumpkin pie spice and salt in a large bowl and stir well. Make a well in center of mixture. In a second bowl, combine pumpkin, milk, beaten egg whites and coconut oil. Stir well. Add to dry ingredients, stirring just until moistened. Spray 2 muffin tins with cooking oil spray or use paper liners. Spoon into the muffin tins until each is 3/4 full. Bake at 425 degrees for 20 minutes. Remove from pans immediately; serve warm or at room temperature. Nutritional Information Per Muffin: 105 Calories 3g Fat (23.4% calories from fat) trace Saturated Fat 4g Protein 20g Carbohydrate 3g Dietary Fiber trace Cholesterol 144mg Sodium Exchanges: 1 Grain(Starch) 0 Lean Meat 1/2 Vegetable 0 Non-Fat Milk 1/2 Fat 1/2 Other Carbohydrates.
Page 21 of 109
LunchArugula Tomato Salad 1 pound tomatoes 2 tablespoons virgin olive oil 1 small clove garlic, minced 1/2 teaspoon salt Fresh ground black pepper 2 ounces Parmesan cheese, shaved 1 tablespoon balsamic vinegar 1 cup arugula, chopped
Month 1
Chop tomatoes into chunks. In a bowl, whisk oil, vinegar, garlic and ground black pepper to taste. Pour mixture over tomatoes and toss to coat. Set aside 5 minutes to let flavors blend. Add arugula and shaved Parmesan; toss to combine. Serve immediately. Eat with a lean source of protein such as fish, turkey, chicken or lean beef. Nutritional Information Per Serving: 30 Calories 4g Fat (58.3% calories from fat) 3g Protein 3g Carbohydrate 1g Dietary Fiber 6mg Cholesterol 271mg Sodium DinnerGreek Chicken Kabobs 1 - 8 ounce container Greek yogurt 1/3 cup crumbled feta cheese with basil and sun-dried tomatoes 1/2 teaspoon lemon zest 2 tablespoons fresh lemon juice 2 teaspoons dried oregano 1/2 teaspoon salt 1/4 teaspoon ground black pepper 1/4 teaspoon crushed dried rosemary 1 pound skinless, boneless chicken breast halves - cut into 1 inch pieces 1 large red sweet onion, cut into wedges 1 large green bell pepper, cut into 1 1/2 inch pieces In a large shallow baking dish, mix the yogurt, feta cheese, lemon zest, lemon juice, oregano, salt, pepper, and rosemary. Place the chicken in the dish, and turn to coat. Cover, and marinate 3 to 6 hours in the refrigerator. Preheat an outdoor grill for high heat.
Page 22 of 109
Thread the chicken, onion wedges, and green bell pepper pieces alternately onto skewers. Discard remaining yogurt mixture. Grill skewers on the prepared grill until the chicken is no longer pink and juices run clear. Nutritional Information Per Serving: 218 Calories 4g Fat (18.4% calories from fat) 2g Saturated Fat 32g Protein 12g Carbohydrate 2g Dietary Fiber 78mg Cholesterol 525mg Sodium Exchanges: 0 Grain(Starch) 4 Lean Meat 1 Vegetable 0 Fruit 1/2 Non-Fat Milk 1/2 Fat. SmoothieMixed Berry Smoothie Ingredients: 8 ounces of pure cold water 4-6 ice cubes cup frozen organic mixed berries cup organic strawberries 1 tablespoon flax seed oil 1 scoop natural vanilla or chocolate whey protein powder Directions: Combine all ingredients except protein powder and ice in blender and mix. Then add protein and mix. Drop the ice while blending through the small hole in the lid. Nutritional Information Per Serving 319 Calories 15g Fat 31g Protein 16g Carbs 5g fiber.
Month 1
Page 23 of 109
Week 1 Summary
Month 1
Be sure to time your eating appropriately throughout the day. You should be eating at least five times a day with breakfast, a mid morning snack, lunch, an afternoon smoothie, and dinner. Therefore its best to try and think about eating at least every 3-4 hours or so. Start your regimen from the time you get up and then plan it out until the time you go to sleep. Plan out your meals and snacks so that they are prepared and with you throughout the day. These recipes are guidelines but change things up if you have any specific tastes, likes or dislikes, or allergies. You need to be focused on incorporating snacks into your regimen. A few simple but effective ideas that you can prepare and enjoy throughout the week include the following recipes: Almond Butter w/ Celery Or Apples Ingredients: 2 stalks of organic celery 2 Tbsp, raw almond butter, no salt Directions: Spread almond butter evenly over each celery stick. Eat with a lean source of protein such as fish, turkey, chicken or lean beef. Nutritional Information Per Serving: 211 calories, 19g fat, 5g protein, 10g carb, 3g fiber Bumble Babies Ingredients: Organic peanut butter Organic honey Shredded unsweetened coconut Sesame seeds Sunflower seeds Chopped walnuts Chopped raw cashews Directions: Pre-heat oven to 350. In a large mixing bowl combine peanut butter and honey. Add shredded coconut, sesame seeds and sunflower seeds. In a food processor chop walnuts and cashews. Blend with peanut butter mixture. Press the mixture into a backing pan and bake until slightly brown Eat with a lean source of protein such as fish, turkey, chicken or lean beef.
Page 24 of 109
Month 1
Week 2
Page 25 of 109
Day 1
BreakfastTurkey or chicken and Egg Sandwich Ingredients: 1 whole cage-free organic egg 3 cage-free organic egg whites 2 tbsp organic skim milk 1/8 tsp ground black pepper 2 slices whole-wheat bread 1 slice lean organic/natural turkey or chicken 1 slice reduced-fat organic cheddar cheese Directions: Lightly coat a small nonstick skillet with cooking spray and place over medium heat. In a small mixing bowl, whisk together egg, egg whites, skim milk and black pepper. Pour egg mixture into skillet and stir until set. Remove from skillet and set aside. Lightly respray the skillet and add one slice of bread. Layer with turkey or chicken, cooked eggs and cheese. Top with remaining bread slice. Page 18 of 46 Cook over medium heat until bottom is golden brown, about 3 minutes on each side. LunchWasabi Glazed Salmon Sandwiches 2 tablespoons reduced sodium soy sauce 1 1/2 teaspoons wasabi powder 1/2 teaspoon honey 1 pound salmon fillet, skinned 2 green onions, finely chopped 1 egg, lightly beaten 2 tablespoons minced peeled fresh ginger 1 teaspoon toasted sesame oil Whisk soy sauce, wasabi powder and honey in a small bowl until smooth. Set aside.
Month 1
Page 26 of 109
With a large knife, chop salmon using quick, even, straight-up-and-down motions. Continue chopping, rotating the knife, until you have a mass of roughly 1/4-inch pieces. Transfer to a large bowl. Add green onions, egg, ginger and oil; stir to combine. Form into 4 patties. The mixture will be moist and loose, but holds together nicely once the first side is cooked. Coat a large nonstick skillet with cooking spray and heat over medium heat Add the patties and cook for 4 minutes. Turn and continue to cook until firm and fragrant, about 3 minutes. Spoon the reserved wasabi glaze evenly over the burgers and cook for 15 seconds more. Serve immediately. Nutritional Information Per Serving): 173 Calories; 6g Fat (34.2% calories from fat) 1g Saturated Fat 25g Protein; 2g Carbohydrate trace Dietary Fiber 112mg Cholesterol 398mg Sodium Exchanges: 3 1/2 Lean Meat 1/2 Vegetable 1/2 Fat 0 Other Carbohydrates. DinnerRosemary Turkey, chicken Tenderloin 1 clove garlic 1/4 teaspoon kosher salt 1/8 teaspoon ground black pepper 1 - 3/4 pound turkey, chicken tenderloin 1 1/2 teaspoons finely chopped fresh rosemary leaves Cooking oil spray Heat oven to 425 F. Spray the baking pan with cooking oil spray. Peel and crush the garlic clove. Sprinkle salt and pepper over all sides of the turkey, chicken tenderloin. Rub rosemary and garlic on all sides of turkey, chicken. Place turkey, chicken in prepared pan. Bake uncovered 27 to 30 minutes or until meat thermometer inserted in thicket part of the turkey, chicken reads 160 or turkey, chicken is slightly pink when you cut into the center. Cut turkey, chicken crosswise into thin slices.
Month 1
Page 27 of 109
Nutritional Information Per Serving: 140 Calories 4g Fat (26.5% calories from fat) 1g Saturated Fat 24g Protein 1g Carbohydrate trace Dietary Fiber 74mg Cholesterol 214mg Sodium Exchanges: 0 Grain(Starch) 3 1/2 Lean Meat 0 Vegetable 0 Fat. SmoothieSummer Smoothie Ingredients: 8 ounces of pure cold water 4-6 ice cubes ripe organic banana 2/3 cup frozen organic strawberries cup organic honeydew melon 4oz organic greek yogurt cup of nonfat organic milk 2 teaspoons natural vanilla whey protein powder Directions: Combine all ingredients except protein powder and ice in blender and mix. Then add protein and mix. Drop the ice while blending through the small hole in the lid. Nutritional Information Per Serving 199 Calories 2g Fat
Month 1
Page 28 of 109
Month 1
Page 29 of 109
Day 2
BreakfastVanilla Nut Cereal Ingredients: 3tbsp of cream of wheat cereal cup of water 1 scoop of vanilla protein powder tsp of cinnamon natural cane sugar to taste LunchTurkey Couscous Salad 1 2/3 cups water 1 cup couscous 1/2 teaspoon ground cumin 1 1/2 tablespoons minced fresh parsley leaves 2 cups cooked boneless turkey breast, cut into 3/4-inch cubes 2 1/2 cups red seedless grapes, halved 1/4 cup fresh pink grapefruit juice 1 tablespoon fresh lemon juice 1/2 cup packed fresh basil leaves, washed, patted dry, chiffonade 2 cups arugula, washed patted dry, stems removed 2 tablespoons walnuts, toasted and chopped
Month 1
In a small saucepan bring water to a boil and stir in couscous. Cover pan and let couscous stand 5 minutes. Stir in cumin, parsley, and salt to taste with a fork and cool couscous mixture to room temperature. In a bowl toss turkey, grapes, juices, basil, and salt and pepper to taste. Arrange arugula on 4 dinner plates and divide couscous among them. Top couscous with turkey mixture and any liquid remaining in bowl over salads. Top with toasted walnuts. Nutritional Information Per Serving: 324 Calories 3g Fat (9.4% calories from fat) trace Saturated Fat 35g Protein 36g Carbohydrate 3g Dietary Fiber 78mg Cholesterol 57mg Sodium Exchanges: 2 Grain(Starch)
Page 30 of 109
4 Lean Meat 0 Vegetable 0 Fruit 1/2 Fat. DinnerBlack Bean Cakes 1 - 16 ounce can black beans, drained and well rinsed 1/2 green bell pepper, finely chopped 1/2 onion, finely chopped 3 cloves garlic, peeled and very finely chopped 1 egg * 1 tablespoon chili powder 1 tablespoon cumin 1 teaspoon hot sauce 1/2 cup bread crumbs Lightly oil a baking sheet lined with aluminum foil. Preheat oven to 375 F.
Month 1
In a medium bowl, mash black beans with a fork. Add finely chopped bell pepper, onion, and garlic and stir into mashed beans. In a small bowl, stir together egg, chili powder, cumin, and hot sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties and chill for about an hour. Place patties on baking sheet, and bake about 10 minutes or until crispy on each side. Nutritional Information Per Serving: 190 Calories 3g Fat (16.3% calories from fat) 1g Saturated Fat 10g Protein 29g Carbohydrate 8g Dietary Fiber 47mg Cholesterol 533mg Sodium Exchanges: 2 Grain(Starch) 1/2 Lean Meat 1/2 Vegetable 1/2 Fat.
Page 31 of 109
SmoothieStrawberry Cheesecake 8 ounces of pure cold water 4-6 ice cubes cup frozen organic strawberries 1 teaspoon organic vanilla 4 tablespoons low fat organic sour cream 1 packet of stevia(optional)l 3 tablespoons natural vanilla or chocolate whey protein powder Directions: Combine all ingredients except protein powder and ice in blender and mix. Then add protein and mix. Drop the ice while blending through the small hole in the lid. Nutritional Information Per Serving: 324 Calories 2g Fat 39g Protein 41g Carbs 7g fiber.
Month 1
Page 32 of 109
Day 3
BreakfastOatmeal Scramble Ingredients: scrambled cage-free organic eggs 1 cup of rolled oats teaspoon ground cinnamon teaspoon ground nutmeg 2 cups of pure water 1 organic apple, unpeeled and coarsely shredded Directions: Eggs Break 2 eggs in a mixing bowl and whisk together. Pour into a non-stick skillet and cook over medium to medium high heat. Oatmeal In a sauce pan, combine water and apples. Bring to a boil. In a small bowl, combine oats and spices. Mix well. Stir into boiling water. Reduce heat to medium-low and cook 5 minutes stirring frequently. Serve hot. Sprinkle lightly with maple syrup. LunchVeggie Stuffed Tomatoes 6 large fresh tomatoes 2 tablespoons olive oil 1 1/2 cups sliced fresh white mushrooms 1 cup chopped onion 1 - 10 ounce package frozen chopped spinach, thawed and drained 2 teaspoons minced garlic 1 teaspoon dried basil leaves, crushed 1 vegetable bouillon cube, crushed 1/4 teaspoon ground black pepper 1/2 cup quick-cooking rice 1/4 cup plus 2 tablespoons freshly grated Parmesan cheese
Month 1
Page 33 of 109
Preheat oven to 400F. Use tomatoes held at room temperature until fully ripe.
Month 1
Cut a slice from the top of each tomato; remove pulp, leaving a 1/4-inch thick shell; set aside. Chop tomato pulp (makes about 3-1/2 cups). In a large skillet over high heat, heat oil until hot. Add mushrooms and onion; cook and stir until tender, about 10 minutes. Add spinach, reserved chopped tomatoes, garlic, basil, salt and pepper. Cook over low heat, stirring occasionally, until flavors blend, about 10 minutes. Stir in rice. Remove from heat; cover and let stand for 5 minutes. Stir in 1/4 cup Parmesan cheese. Place tomato shells in a 13 9 2-inch baking pan. Spoon hot mixture into shells, dividing evenly. Sprinkle 1 teaspoon Parmesan cheese on top of each. Bake until tomatoes are hot and filling is golden, about 15 minutes. Serve as an accompaniment to grilled chicken or turkey, chicken or as a main dish. Nutritional Information Per Serving: 151 Calories 6g Fat (35.3% calories from fat) 1g Saturated Fat 6g Protein 21g Carbohydrate 4g Dietary Fiber 3mg Cholesterol 293mg Sodium Exchanges: 1/2 Grain(Starch) 0 Lean Meat 2 1/2 Vegetable 1 Fat. DinnerLemon Herb Chicken 2 boneless, skinless chicken breast halves Juice of 1 lemon Salt and lemon pepper to taste 1 generous pinch dried oregano 2 sprigs fresh parsley, for garnish Cooking Oil Spray Cut lemon in half, and squeeze juice from 1/2 lemon on chicken. Season with salt to taste. Let sit while you a small skillet sprayed with cooking oil spray over medium low heat. When skillet is hot, put chicken in skillet. As you saut chicken, add juice from other 1/2 lemon, oregano, lemon pepper and salt to taste. Saut for 5 to 10 minutes each side, or until juices run clear. Serve with parsley for garnish.
Page 34 of 109
Nutritional Information Per Serving 157 Calories 2g Fat (11.1% calories from fat) trace Saturated Fat 29g Protein 7g Carbohydrate 2g Dietary Fiber 68mg Cholesterol 111mg Sodium Exchanges: 0 Grain (Starch) 4 Lean Meat 1/2 Vegetable 0 Fruit 0 Fat. SmoothieBlueberry Blast Ingredients: 8 ounces of pure cold water 4-6 ice cubes 1 cup of organic blueberries (fresh or frozen) 1 tablespoon flax seed oil 1 scoop vanilla or chocolate natural whey protein powder Directions: Combine all ingredients except protein powder and ice in blender and mix. Then add protein and mix. Drop the ice while blending through the small hole in the lid. Nutritional Information Per Serving: 346 Calories 15g Fat 31g Protein 23g Carbs 5g fiber.
Month 1
Page 35 of 109
Day 4
BeakfastTurkey Bacon Melt Ingredients: 3 strips organic/natural turkey bacon cut in half 1 sprouted grain, spelt, rice bread English muffin 2 thick slices of organic tomato 2 slices of organic cheese Directions: Preheat oven to 400 degrees. Cook bacon according to package directions. Place muffin halves face up on baking sheet, top each one with a bacon slice. Layer with cheese and three half slices of bacon. Place in oven and bake for 3-5 minutes LunchHearty Vegetable Soup Ingredients: 1 yellow organic onion 4 cloves of organic garlic, minced 3 tablespoons olive oil 3 large stalks of organic celery, diced 2 organic carrots, diced 1 large bunch of organic green beans, cut up 1 large bunch of organic broccoli, cut up 1 head of organic cauliflower, cut up 1 large organic zucchini, sliced teaspoon powdered garlic 4 bay leaves 10-12 cups pure water Directions: Saut onion, celery, garlic and carrots in olive oil. When the onion starts to become translucent, add the basil. Stir for 1 to 2 minutes. Add all ingredients into a crockpot and cover with water. Let simmer on low
Month 1
Page 36 of 109
heat for 4 to 6 hours. Eat with a lean source of protein such as fish, turkey, chicken or lean beef. Per Serving: 53 calories, 2g fat, 3g protein, 8g carbohydrate, 3g fiber DinnerMini Meatloaf Serve with your favorite gravy and sauted mushrooms. Ingredients: 2 lbs organic ground turkey 1 tsp sea salt 1 tsp pepper 1 tsp paprika 1 tbsp freshly chopped organic parsley 1 organic onion chopped 1 cage-free organic egg (optional) Directions: Mix all ingredients well. Roll into 10 equal balls. Flattened a little. Fry in pan, turning once. Serve. SmoothieBanana Split Smoothie Ingredients: 1 organic banana cup low-fat organic greek yogurt cup of organic strawberries cup of organic pineapple tablespoon organic peanut butter 1 teaspoons natural chocolate protein powder 3 ice cubes Directions: Combine all ingredients except protein powder and ice in blender and mix. Then add protein and mix. Drop the ice while blending through the small hole in the lid. Per Serving: 171 Calories 2g Fat
Month 1
Page 37 of 109
Month 1
Page 38 of 109
Day 5
BreakfastSpinach and Mushroom Omelet 1 egg 3 egg whites 1 tablespoon grated Parmesan cheese 1 tablespoon shredded Cheddar cheese 1/4 teaspoon salt 1/8 teaspoon crushed red pepper flakes 1/8 teaspoon garlic powder 1/8 teaspoon pepper 1/2 cup sliced fresh mushrooms 2 tablespoons finely chopped green pepper 1 tablespoon finely chopped onion 1/2 teaspoon olive oil 1 cup torn fresh spinach
Month 1
In a small bowl, beat the egg and egg whites. Add cheeses, salt, pepper flakes, garlic powder and pepper; mix well. Set aside. In an 8-in. nonstick skillet, saut the mushrooms, green pepper and onion in oil for 4-5 minutes or until tender. Add spinach; cook and stir until spinach is wilted. Add egg mixture. As eggs set, lift edges, letting uncooked portion flow underneath. Cut into wedges. Serve immediately. Nutritional Information Per Serving: 111 Calories 6g Fat (46.5% calories from fat) 2g Saturated Fat 11g Protein 3g Carbohydrate 1g Dietary Fiber 112mg Cholesterol 465mg Sodium Exchanges: 0 Grain(Starch) 1 1/2 Lean Meat 1/2 Vegetable 1/2 Fat.
Page 39 of 109
LunchRed Lentil Soup 1 large onion, chopped 1 tablespoon olive oil 4 garlic cloves, finely chopped 1 teaspoon ground cumin 1 bay leaf 1 sprig fresh thyme 1 cup red lentils, picked over and rinsed 3 1/2 cups reduced-sodium chicken broth 3 cups water 2 tablespoons chopped flat-leaf parsley
Month 1
Cook onion in oil with 1/2 teaspoon salt in a medium heavy saucepan over medium heat, stirring occasionally, until softened, about 8 minutes. Add garlic, cumin, bay leaf, and thyme and cook, stirring, 1 minute more. Add lentils, broth, water, 1/2 teaspoon salt, and 1/2 teaspoon pepper and simmer, partially covered, stirring occasionally, until lentils are very soft and falling apart, about 30 to 45 minutes. Discard bay leaf and thyme sprig, then pure 2 cups of mixture in blender (use caution when blending hot liquids) and return to pan. Stir in parsley and season with salt. Eat with a lean source of protein such as fish, turkey, chicken or lean beef. Nutritional Information Per Serving: 172 Calories 3g Fat (13.6% calories from fat) trace Saturated Fat 16g Protein 22g Carbohydrate 10g Dietary Fiber 0mg Cholesterol 311mg Sodium. Exchanges: 1 Grain(Starch) 1 1/2 Lean Meat 1/2 Vegetable 1/2 Fat.
Page 40 of 109
DinnerEggplant Stew 2 small eggplant, pared, diced and parboiled 1 pound ground turkey 1/2 package chili seasoning mix 1 teaspoon sugar Pinch ground cumin Pinch ground oregano Pinch ground coriander 16 ounces diced tomato, with juice 8 ounces tomato sauce 1 fist of Italian parsley, (about 1/3 cup) stems removed and chopped
Month 1
Parboil eggplant, drain and set aside. Brown ground turkey in a nonstick skillet. Combine with drained eggplant, seasoning mix, sugar, cumin, oregano, coriander, tomatoes and tomato sauce. Bring to a boil, reduce heat and simmer for 20 minutes. Add parsley and serve. Nutritional Information Per Serving: 187 Calories 7g Fat (31.8% calories from fat), 2g Saturated Fat 16g Protein 17g Carbohydrate 6g Dietary Fiber 60mg Cholesterol 317mg Sodium Exchanges: 0 Grain (Starch); 2 Lean Meat; 3 Vegetable; 0 Fat; 0 Other Carbohydrates. SmoothieHalle Berries Smoothie Ingredients: 1/3cup of rolled oats cup organic milk 1 cup organic blueberries, strawberries, and raspberries 1 teaspoons natural protein powder 3 ice cubes Directions: Soak oats in enough water to cover them for 1-2 minutes. Combine all ingredients except protein powder and ice in blender and mix. Then add protein and mix. Drop the ice while blending through the small hole in the lid.
Page 41 of 109
Month 1
Page 42 of 109
Day 6
BreakfastSprouted grain, spelt, rice bread Banana Bread
Month 1
4 medium ripe bananas, mashed 2/3 cup plain nonfat yogurt 1/2 cup cage free eggs 1/3 cup coconut oil 1 1/4 cup brown sugar 1 cup golden raisins 2 1/2 cups spelt almond, rice, hemp, oat milk, oat almond, rice, hemp, oat milk, almond almond, rice, hemp, oat milk 1 teaspoon baking soda 1 teaspoon salt 1 teaspoon vanilla Preheat oven to 350F. Spray glass loaf pans (2 - 8.5 x 4.5 x 2.5) with cooking oil spray. Mix together almond, rice, hemp, oat milk, soda, salt and stir in remaining ingredients. Blend well. Pour into loaf pans. Bake 50 to 60 minutes or until inserted toothpick comes out clean. Cool in pans on wire rack for 5 - 8 minutes. Remove from loaf pans and cool completely. Slice and serve. Wrap with plastic wrap keep moist. Nutritional Information Per Serving: 71 Calories 2g Fat 1g Protein 13g Carbohydrate 1g Dietary Fiber trace Cholesterol 79mg Sodium LunchSouthwest Chicken and Black Bean Salad 1/4 cup fat-free mayonnaise 1/4 cup low-fat sour cream 1/2 cup chopped cilantro 1 teaspoon grated lime zest 3 tablespoons lime juice 1/2 teaspoon ground cumin 1/4 teaspoon cayenne pepper*
Page 43 of 109
1/2 teaspoon salt 3 cups cooked chicken breasts, cut into 3/4 inch cubes 1 - 15 ounce can black beans, rinsed and drained 1 cup frozen corn kernels 1 red, yellow or orange bell pepper, diced 1/4 cup diced red or sweet hybrid onions 2 heads Boston or green leaf lettuce, separated into leaves
Month 1
Stir together mayonnaise, sour cream, cilantro, lime zest, lime juice, cumin, ground red pepper, and salt in a large bowl; gently stir in chicken, beans corn, bell pepper, and onion. Divide lettuce evenly among four plates and top with chicken salad. * May reduce to 1/8 teaspoon if you are sensitive to pepper. Per Serving: 329 Calories 8g Fat (20.8% calories from fat) 2g Saturated Fat 31g Protein 35g Carbohydrate 9g Dietary Fiber 61mg Cholesterol 864mg Sodium Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates. DinnerNow Were Moving Curry Ingredients: cup fat-free organic plain yogurt cup organic mayonnaise 3 tbsp finely chopped organic onions 1 tsp ginger 1tsp curry powder 1 lb boneless skinless free range/no hormone or steroid chicken breast, cut into inch strips 1 tsp paprika tsp ground black pepper 2 cups cooked brown rice Directions: In a small bowl, mix the yogurt, mayo, onion, ginger, and curry powder.
Page 44 of 109
Place chicken in a medium bowl. Sprinkle with the paprika and pepper. Toss until coated. In a non stick skillet over medium heat, cook the chicken for 4-5 min. Stir in the yogurt mixture. Cook, stirring, for 2 min. Serve over rice. SmoothiePeaches and Cream Dream Ingredients: 8 ounces of pure cold water 4-6 ice cubes 1 teaspoon coconut extract 1 fresh ripe organic peach 2 tablespoons low fat organic sour cream 1 scoop natural vanilla or chocolate whey protein powder Directions: Combine all ingredients except protein powder and ice in blender and mix. Then add protein and mix. Drop the ice while blending through the small hole in the lid. Nutritional Information Per Serving: 187 Calories 1g Fat 31g Protein 15g Carbs 4g fiber.
Month 1
Page 45 of 109
Day 7
BreakfastPumpkin Pancakes 1 cup all-purpose almond, rice, hemp, oat milk 1 tablespoon sugar 2 teaspoons baking powder 1/2 teaspoon salt 1 teaspoon ground cinnamon 1/2 cup cage free eggs 1 cup skim milk 1/2 cup cooked pumpkin or canned pumpkin 2 tablespoons coconut oil Combine all dry ingredients in a bowl.
Month 1
In another bowl, whisk the cage free eggs, milk, pumpkin, and oil. Stir into dry ingredients just until moistened. Pour batter by 1/4 cupfuls onto a hot lightly oiled nonstick griddle. Turn when bubbles form on top of pancakes. Cook until second side is golden. Serve with syrup. Nutritional Information Per Pancake: 72 Calories 3g Fat (35.6% calories from fat) trace Saturated Fat 2g Protein 9g Carbohydrate 1g Dietary Fiber trace Cholesterol 232mg Sodium Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Almond, rice, hemp, oat milk; 1/2 Fat; 0 Other Carbohydrates. LunchTaboulleh Salad 2 cups bulgur (cracked wheat) 1 large bunch parsley 1/2 cup packed fresh mint leaves 4 green onions
Page 46 of 109
3/4 pound tomatoes, seeded, chopped 6 tablespoons fresh lemon juice 2 tablespoons olive oil 1/4 - 1/2 teaspoon ground cumin
Month 1
Place bulgur in large bowl. Pour enough warm water over to cover generously. Let stand until bulgur softens, about 15 minutes. Drain well, pressing out excess water. Return bulgur to same large bowl. Meanwhile, finely chop parsley, mint and green onions in processor. Add bulgur. Mix in tomatoes, then lemon juice, oil and cumin. Season generously with salt and pepper. (Can be made 3 hours ahead. Let stand at room temperature.) Eat with a lean source of protein such as fish, turkey, chicken or lean beef. Per Serving: 225 Calories 5g Fat (20.2% calories from fat) 1g Saturated Fat 7g Protein 41g Carbohydrate 10g Dietary Fiber 0mg Cholesterol 22mg Sodium Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat. DinnerTurkey Tamale Pot Pie Ingredients: Filling: Cooking spray 1 cup chopped organic onion 3/4 cup chopped organic red bell pepper 4 garlic organic cloves, minced 1 pound organic ground turkey breast 1 tablespoon chili powder 1 teaspoon dried oregano 1/2 teaspoon salt 1 (14.5-ounce) can no-salt-added diced organic tomatoes, undrained 1 (15-ounce) can organic kidney beans, rinsed and drained Topping: 1 cup spelt almond, rice, hemp, oat milk (about 4 1/2 ounces) cup yellow cornmeal
Page 47 of 109
1 teaspoon natural cane sugar 1 teaspoon non aluminum double acting baking powder 1/2 teaspoon sea salt 1/4 teaspoon aluminum free baking soda 1 cup low-fat organic buttermilk 1 large cage-free organic egg, lightly beaten Directions: Preheat oven to 425. Page 33 of 46 To prepare filling, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, bell pepper, garlic, and turkey; cook 5 minutes or until turkey loses its pink color. Add chili powder, oregano, 1/2 teaspoon salt, tomatoes, and beans; cook 3 minutes. Spoon turkey mixture into an 11 x 7-inch baking dish coated with cooking spray. To prepare topping, lightly spoon almond, rice, hemp, oat milk into a dry measuring cup; level with a knife. Combine almond, rice, hemp, oat milk, cornmeal, sugar, baking powder, 1/2 teaspoon salt, and baking soda in a bowl. Combine buttermilk and egg; add to dry ingredients, stirring just until moist. Spread cornmeal mixture evenly over turkey mixture. Bake at 425 for 18 minutes or until topping is golden. SmoothiePeanut Butter Banana Ingredients: 8 ounces of pure cold water 4-6 ice cubes 1 ripe organic banana 1 tablespoon of organic peanut butter 1 scoop natural vanilla or chocolate whey protein powder Directions: Combine all ingredients except protein powder and ice in blender and mix. Then add protein and mix. Drop the ice while blending
Month 1
Page 48 of 109
through the small hole in the lid. Nutritional Information Per Serving: 359 Calories 13g Fat 31g Protein 30g Carbs 4g fiber.
Month 1
Page 49 of 109
Week 2 Summary
Month 1
Continue to time your eating properly. Aim for a small meal or snack every 3-5 hours and be sure that you are prepared with your food throughout the day. Always keep a small snack with you and be sure its in line with the program. You may find that you enjoy certain recipes or want to incorporate them more often. You will see that when it comes to certain meals such as smoothies or breakfast that some of the same recipes are used. We recognize that once you find a favorite that you may use it a couple of times over in a month. Snacks continue to be an important part of eating, and so here are a couple of ideas and samples that you can use. Easy recipes with natural ingredients that are healthy are what you need to be preparing and enjoying. Black Bean & Corn Salsa 2 - 15 ounce cans black beans, drained and rinsed 1 - 16 ounce can whole kernel corn, drained and rinsed 1 - 16 ounce can diced tomatoes 1 - 10 ounce can Rotel tomatoes 1/2-3/4 cup picante sauce 1/2 cup red onion, chopped 1/2 cup fresh cilantro, chopped 6 tablespoons lime juice 2 tablespoons olive oil 1 1/2 teaspoons ground cumin Salt and pepper Combine the first ten ingredients into a large bowl. Season with salt and pepper. Cover and refrigerate for 24 hours to let all the flavors meld together. Nutritional Information Per Serving (does not include salt and pepper) 132 Calories 3g Fat (20.4% calories from fat) trace Saturated Fat 6g Protein 21g Carbohydrate 6g Dietary Fiber 0mg Cholesterol 637mg Sodium Exchanges 1 Grain(Starch) 1/2 Lean Meat 0 Vegetable 0 Fruit
Page 50 of 109
1/2 Fat. Grilled Chicken Satays 1 1/2 lb skinless boneless chicken thighs, trimmed and cut into 1/2-inch-wide strips 3/4 cup finely chopped shallots (about 3) 3 garlic cloves, finely chopped 1 tablespoon packed dark brown sugar 1/4 teaspoon black pepper 2 tablespoons peanut or coconut oil 2 tablespoons Asian fish sauce 1 tablespoon Chinese rice wine or sake 1/4 teaspoon salt About 30 (6-inch) wooden skewers, soaked in water 1 hour
Month 1
Combine chicken with shallots, garlic, palm sugar, pepper, oil, fish sauce, rice wine, and salt in a sealable plastic bag and turn to coat chicken, then squeeze bag to eliminate as much air as possible and seal. Marinate chicken, chilled, at least 12 hours but no longer than 24. Thread each chicken strip lengthwise onto a skewer, keeping strip as straight as possible. Discard any remaining marinade. Prepare grill for cooking over medium-hot charcoal (moderate heat for gas). Grill skewers, turning over once, until chicken is cooked through, about 4 minutes total. Serve with your favorite dipping sauce. Nutritional Information Per Serving 110 Calories 5g Fat (43.8% calories from fat) 1g Saturated Fat 11g Protein 4g Carbohydrate Trace Dietary Fiber 43mg Cholesterol 100mg Sodium Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Page 51 of 109
Month 1
Week 3
Page 52 of 109
Day 1
BreakfastSwiss Style Oats Ingredients: 1 cup rolled oats 2 cups pure Water 1 tbsp chopped dried organic Apricots (or suitable substitute) 1 tbsp chopped Almonds 2-3 tsp Raisins 2-3 tsp Sunflower seeds 1-2 chopped Dates A sprinkling of dried Cranberries A pinch of Cinnamon Organic Almond, rice, hemp, oat milk if needed Preparation: You will first need to mix all the dry ingredients together before cooking. Whatever you do, dont add the water! You can then bring the water to a boil in a saucepan before adding the oats mixture. Stir constantly to begin with, turning the heat to Low, then stir only occasionally to take out any clumps which might be forming. Cook for about 7 minutes until the water has been absorbed and the oats are cooked through. Take off the heat and keep for a further 2 minutes to cool before serving with the almond, rice, hemp, oat milk if needed. Preparation Time: 10-12 minutes Serves: makes 2 servings LunchGrilled Chicken Wraps 3 tablespoons white wine vinegar, divided 2 1/2 teaspoons black pepper, divided 1/4 teaspoon kosher salt, divided 1 teaspoon fresh lemon juice 12 ounces boneless skinless chicken breast halves Cooking spray 4 whole grain tortillas, sprouted grain tortillas, corn tortillas
Month 1
Page 53 of 109
Month 1
Combine 2 tablespoons vinegar, 2 teaspoons black pepper, 1/8 teaspoon salt, and lemon juice in a small bowl, stirring well. Sprinkle chicken with 1/2 teaspoon black pepper and 1/8 teaspoon salt. Place chicken on a grill rack coated with cooking spray, and grill for 6 minutes on each side or until done. Cool; shred chicken. Place one flatbread on each of 4 plates; divide chicken mixture evenly among flatbreads. Cut each wrap in half diagonally. Per Serving (1 wrap) 226 Calories 5g Fat (20.5% calories from fat) 1g Saturated Fat 23g Protein 22g Carbohydrate 1g Dietary Fiber 49mg Cholesterol 764mg Sodium Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates. DinnerTomato, Corn, & Zucchini Primavera 1 pound medium shells, or other medium pasta shape, uncooked 1 tablespoon coconut oil 1 clove garlic, minced 1 medium red onion, chopped 2 cups chopped zucchini 2 cups chopped fresh tomato 1 cup fresh corn or frozen corn, thawed 1/2 teaspoon hot red pepper flakes 1 cup skim almond, rice, hemp, oat milk 1/2 cup freshly grated Parmesan cheese 1/4 cup minced Italian flat-leaf parsley Salt and freshly ground pepper, to taste Additional freshly grated Parmesan cheese for Garnish (optional)
Page 54 of 109
Month 1
Heat the oil in a large skillet. Add the garlic, red onion and zucchini and cook over medium-high heat until the garlic and onion are golden. Reduce heat to medium and add the tomato, corn, red pepper flakes, skim almond, rice, hemp, oat milk and Parmesan cheese. Stir until the cheese is melted and the vegetables are hot. Add the pasta and parsley and mix thoroughly. Season with salt and pepper to taste. Per Serving (excluding unknown items): 398 Calories; 6g Fat (13.8% calories from fat); 16g Protein; 70g Carbohydrate; 4g Dietary Fiber; 6mg Cholesterol; 163mg Sodium. Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Almond, rice, hemp, oat milk; 1 Fat. SmoothieUltimate Power Smoothie Ingredients: cup nonfat organic almond, rice, hemp, oat milk 1 tablespoons vanilla organic yogurt 1/3 cup of rolled oats 1 teaspoons organic peanut or almond butter 1 teaspoons natural chocolate protein powder 3 ice cubes
Page 55 of 109
Day 2
BreakfastChicken Broccoli Frittata Cooking Oil Spray 1 cup small broccoli florets 1/2 cup chopped cooked chicken breast (no skin) 1/4 cup finely chopped plum tomato 1/2 medium sweet onion, finely chopped (about 1/4 cup) 1/2 teaspoon dried Italian seasoning 1/8 teaspoon salt 1 cup (8 ounces) cage free eggs made from egg whites
Month 1
Preheat broiler. Spray medium skillet with ovenproof handle with cooking spray; heat over medium heat. Add broccoli, chicken, tomato, onion, Italian seasoning and salt; cook 3 minutes, or until broccoli is still crisp but tender, stirring occasionally. Add cage free eggs. Reduce heat to low; cover. Cook 9 minutes, or until bottom of frittata is set but top is still slightly moist. Remove lid from skillet. Place skillet under broiler. Broil 2 minutes, or until top is set but not brown. Cut frittata in half to serve. Nutritional Information Per Serving 161 Calories 4g Fat (22.7% calories from fat) 1g Saturated Fat 25g Protein 5g Carbohydrate 1g Dietary Fiber 40mg Cholesterol 349mg Sodium Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fat. LunchSpicy Lime Grilled Chicken 4 boneless skinless chicken breast halves 1/2 cup light soy sauce 1/2 teaspoon mustard powder 1 tablespoon Worcestershire sauce 1/4 cup lime juice 1/2 teaspoon pepper 1/2 teaspoon cayenne 2 teaspoons garlic powder
Page 56 of 109
Mix together and pour over 4 frozen chicken breasts in zipper seal bag. Allow to thaw in refrigerator. Drain marinade and grill until chicken is no longer pink in middle. Use less cayenne- or none- to reduce heat! Nutritional Information Per Serving 164 Calories 2g Fat (9.2% calories from fat) trace Saturated Fat 30g Protein 5g Carbohydrate trace Dietary Fiber 68mg Cholesterol 1324mg Sodium Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates. DinnerFoil Fish Packets 2 green bell peppers, sliced 2 medium tomatoes, sliced 4 green onions, sliced 2 tablespoon basil Salt 4 orange roughy fillets (or other firm fish - 6 ounces each) 12 slices lemons Place green pepper, tomato and green onion on lower half of foil sheet. Sprinkle with 1/4 teaspoon basil, salt and pepper. Place fish on vegetables. Sprinkle with remaining basil, salt and pepper. Top with lemon slices. Fold upper half of foil over fish and vegetables. Double fold edges of foil to make a tight 1/2 inch seal. Place foil envelope on baking sheet and bake at 450 degrees F for 15 minutes or until envelope puffs. To serve, Cut an X in top of envelope and fold foil back and letting steam escape. Nutritional Information Per Serving 157 Calories 2g Fat (8.8% calories from fat) trace Saturated Fat 27g Protein 10g Carbohydrate 2g Dietary Fiber 34mg Cholesterol
Month 1
Page 57 of 109
117mg Sodium Exchanges: 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit. SmoothieCherry Banana Smoothie 1 very ripe banana, peeled and sliced 1 cup frozen unsweetened tart cherries 1 cup skim almond, rice, hemp, oat milk 1 scoop of protein powder
Month 1
Put banana, frozen cherries and almond, rice, hemp, oat milk in the container of an electric blender; pure until smooth. Serve immediately. Nutritional Information Serving 265 Calories 2g Fat (5.3% calories from fat) 1g Saturated Fat 11g Protein 57g Carbohydrate 5g Dietary Fiber; 4mg Cholesterol 129mg Sodium Exchanges: 3 1/2 Fruit; 1 Non-Fat Almond, rice, hemp, oat milk.
Page 58 of 109
Day 3
BreakfastBaked Omelet 1/2 pound turkey kielbasa, cut into 1/2 inch slices 1 tablespoon olive oil 1 large potato, cooked and diced 1 small onion, diced 1 small green bell pepper, seeded and diced 1/4 pound mushrooms, sliced 2 cups cage free eggs 1/4 teaspoon salt Fresh ground black pepper
Month 1
Cook sausage over medium heat in a 10-inch cast-iron or ovenproof skillet, stirring until browned, 2-3 minutes. Remove to a bowl. Place oil in the skillet. Add potato. Cook, stirring, until browned, 5-7 minutes. Remove with a slotted spoon; add to sausage in the bowl. Put onion, green bell pepper, and mushrooms in skillet. Cook, stirring, until soft, about 5 minutes. Add sausage and potato to skillet; cook, stirring, 1 minute. Add beaten eggs, salt and black pepper to taste to skillet. Do not stir. Bake in the oven until puffed and firm, 15-20 minutes. Nutritional Information Per Serving 133 Calories 4g Fat (30.2% calories from fat) 1g Saturated Fat 14g Protein 9g Carbohydrate 1g Dietary Fiber; 37mg Cholesterol 543mg Sodium Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.
Page 59 of 109
LunchGreek Shrimp Salad 1 pound fresh or frozen large shrimp in shells 4 cups torn mixed salad greens 1 medium cucumber quartered lengthwise and cut into 1/4 inch slices 1 medium tomato, cut into thin wedges 1/4 cup chopped red onion 1/4 cup thinly sliced radishes 1/4 cup crumbled feta cheese Dressing: 2 tablespoons powdered fruit pectin 2 teaspoons fresh snipped oregano or 1/2 teaspoon dried oregano 1 teaspoon sugar 1/8 teaspoon pepper Dash kosher salt 1/3 cup water 3 tablespoons lemon juice 3 tablespoons white wine vinegar 1 teaspoon Dijon-style mustard 1 small clove garlic, minced
Month 1
In a small bowl stir together fruit pectin, oregano, sugar, pepper, and salt. Stir in water, lemon juice, vinegar, mustard and minced garlic. Cover and refrigerate for up 3 days. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact. Rinse shrimp and pat dry. In a small bowl combine shrimp and half of the vinaigrette. Cover and marinate at room temperature for 30 minutes. Cover; chill remaining vinaigrette. Meanwhile, in a large bowl, combine greens, cucumber, tomato, onion, and radishes; toss to combine. Set aside. Drain shrimp, reserving marinade. Thread shrimp onto eight 8 inch metal skewers, leaving 1/4 inch between pieces. Grill on the greased rack of an uncovered grill directly over medium coals for 6 to 8 minutes or until shrimp are opaque, turning and brushing once with reserved marinade. Discard any remaining marinade. To serve, divide greens among 4 plates. Sprinkle with feta cheese. Top each salad with 2 skewers of grilled shrimp. Serve with remaining vinaigrette. Nutritional Information Per serving 138 Calories 3g Fat 1g Saturated Fat 136mg Cholesterol
Page 60 of 109
331mg Sodium 13g Carbohydrate 2g Fiber 17g Protein Exchanges: 2 1/2 Vegetable, 1 1/2 Meat DinnerVeggie Chili 1 (11 ounce) can condensed black bean soup (or canned black beans in juice) 1 (15 ounce) can kidney beans, drained and rinsed 1 (15 ounce) can garbanzo beans, drained and rinsed (sometimes I use lentils) 1 (16 ounce) can vegetarian baked beans 1 (14 1/2 ounce) can chopped tomato puree 1 (15 ounce) can whole kernel corn, drained 1 onion, chopped 1 green bell pepper, chopped 2 zucchini, chopped 2 stalks celery, chopped 2 garlic cloves, chopped 1 (4 ounce) can diced green chilies 1-2 jalapeno, chopped (depending on how much heat you want) 1 tablespoon chili powder 2 teaspoons cumin 1 tablespoon dried parsley 1 tablespoon dried oregano 1 tablespoon dried basil 1 tablespoon cilantro (optional)
Month 1
In a saucepan, sprayed lightly with cooking oil spray, saut the onion, bell pepper, zucchini, and celery for about 5 minutes. In a slow cooker, combine black bean soup, kidney beans, garbanzo beans, baked beans, tomatoes, corn, onion, bell pepper, zucchini, jalapeno, chilies, and celery. Season with garlic, chili powder, cumin, parsley, oregano, basil (and cilantro if using). Cook for about 6 hours on low. Serve with tortillas, cornbread, rice, or French bread. This makes a lot, but it freezes well.
Page 61 of 109
Per Serving: 281 Calories 2g Fat (6.6% calories from fat) trace Saturated Fat 14g Protein 57g Carbohydrate 15g Dietary Fiber 0mg Cholesterol 1027mg Sodium Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat. SmoothieClassic Fruit Smoothie 4 cups greek yogurt 4 medium bananas 2 cups frozen strawberries 2 cups orange juice 1 scoop protein powder
Month 1
Freeze strawberries the day before. Place 1/2 of each amount into blender. Blend on high for 30 minutes. Place other half of ingredients in blender and repeat. Serve immediately. Per Serving: 275 Calories 2g Fat 7g Protein 60g Carbohydrate 3g Dietary Fiber 5mg Cholesterol 75mg Sodium
Page 62 of 109
Day 4
BreakfastNectarine Fruit Salad 1 tablespoon honey 1/2 teaspoon grated lemon or lime peel 2 teaspoons fresh lemon or lime juice 1/3 cup ginger ale 2 nectarines, pitted and sliced 1 cup seedless green grapes 1 cup fresh raspberries or blackberries
Month 1
In a large bowl, combine peel, juice, honey and ginger ale. Add fruit and toss lightly. Cover and refrigerate for 1 to 2 hours. Nutritional Information Serving: 49 Calories 0g Fat (0.0% calories from fat) 1g Protein 13g Carbohydrate 1g Dietary Fiber 0mg Cholesterol 0mg Sodium
LunchChickpea Vegetable Salad 1 - 20 ounce can chickpeas, rinsed and drained 1 red onion, diced 1 rib celery, diced 1 large red bell pepper, diced 1 tablespoon cilantro, chopped 1 tablespoon fresh Italian parsley, chopped 1 tablespoon fresh mint, chopped 2 garlic cloves, minced 4 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar Salt and pepper to taste Mix first 4 ingredients in a bowl. Add rest of ingredients chill 1 hour to overnight and serve.
Page 63 of 109
Nutritional Information Per Serving 79 Calories 4g Fat (42.2% calories from fat) 1g Saturated Fat 2g Protein 10g Carbohydrate 2g Dietary Fiber 0mg Cholesterol 109mg Sodium Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat. DinnerBaked Sweet Rosemary Chicken 4 tablespoons honey 4 tablespoons balsamic vinegar 4 tablespoons fresh rosemary, snipped and chopped 2 tablespoons olive oil 12 skinless chicken thighs 1 teaspoon salt 1/4 teaspoon fresh ground black pepper
Month 1
Heat oven to 350 degrees F. In a bowl, combine the honey, vinegar, rosemary and oil; mix well. Pour half of the marinade into a large resealable plastic bag; add the chicken. Seal bag and turn to coat. Marinate in refrigerator for 2 hours. Cover and refrigerate reserved marinade. Drain and discard marinade from chicken. Place chicken pieces in a 13x9x2 baking pan (bone side down). Sprinkle with salt and pepper. Bake, uncovered, 55 to 65 minutes, or until juices run clear, basting occasionally with reserved marinade. Nutritional Data is based on a 50% absorption of marinade which is on the high side. Absorption will vary. Per Serving 207 Calories 8g Fat (34.0% calories from fat)
Page 64 of 109
2g Saturated Fat 27g Protein 6g Carbohydrate trace Dietary Fiber 115mg Cholesterol 119mg Sodium Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates. SmoothieBlackberry Yogurt Smoothie 1 cup fat-free almond, rice, hemp, oat milk 1 pint fat-free frozen greek yogurt, softened 1 medium banana, coarsely chopped 1/2 cup fresh blackberries 1 scoop of protein powder
Month 1
Process all ingredients in a blender until smooth, stopping to scrape down sides. Serve immediately. Nutritional Information Per Serving 148 Calories trace Fat (1.8% calories from fat) trace Saturated Fat g Protein 32g Carbohydrate 2g Dietary Fiber 1mg Cholesterol 97mg Sodium. Exchanges: 1/2 Fruit; 0 Non-Fat Almond, rice, hemp, oat milk; 1 1/2 Other Carbohydrates.
Page 65 of 109
Day 5
BreakfastBlueberry Scones Cooking oil spray 1/4 cup sugar 2 cups all purpose almond, rice, hemp, oat milk 1 tablespoon baking powder 1/4 teaspoon salt 1/4 teaspoon baking soda 1 tablespoon grated orange zest 1/4 cup non saturated fat butter 1/2 cup buttermilk 1/4 cup cage free eggs or egg whites 1 teaspoon vanilla 1 cup frozen blueberries Glaze 3/4 cup powdered sugar 1/4 teaspoon grated orange zest skim almond, rice, hemp, oat milk
Month 1
Spray a nonstick cookie sheet with cooking oil spray. In a large mixing bowl, combine sugar, almond, rice, hemp, oat milk, baking powder, salt, baking soda and orange zest. Cut in butter with a pastry cutter or fork until mixtures forms coarse crumbs. Stir together cage free eggs, buttermilk and vanilla. Add to crumb mixture and stir until just moistened. Gently transfer dough to a almond, rice, hemp, oat milked board and knead approximately 14 times or until dough is smooth. Form into a 7 inch circle on the cookie sheet and cut into 10 wedges. Bake at 400 degrees for 15 to 20 minutes. Remove from oven and let cool for 5 minutes. While scones cool, mix together powdered sugar, orange zest and enough skim almond, rice, hemp, oat milk to form a glaze of drizzling consistency. Drizzle over top of scones and serve warm. Per Serving: 194 Calories 5g Fat (1 g Saturated Fat) 4g Protein 34g Carbohydrate 1g Dietary Fiber 1mg Cholesterol 273mg Sodium
Page 66 of 109
LunchBlack Bean Mushroom Burgers 2 tablespoons coconut oil 2 medium Portobello mushrooms, diced 1/2 red onion, diced 1/2 green bell pepper, cored, seeded and diced 1 can (15 ounce) black beans, drained and rinsed 1/4 teaspoon paprika 1/4 teaspoon garlic powder 1/8 teaspoon freshly ground black pepper 2 egg whites 1 tablespoon honey mustard 1 tablespoon Worcestershire sauce 6 tablespoons dried breadcrumbs 4 lettuce 1/2 cup barbecue sauce 4 lettuce leaves 4 tomato slices
Month 1
Heat 1 tablespoon oil in a large skillet over medium heat. Add mushrooms, onion and bell pepper. Cook, stirring occasionally, until pepper begins to soften and the liquid is cooked out of the mushroom mixture, 4 to 5 minutes. Add beans, paprika, garlic powder and black pepper. Cook, smashing beans with the back of a spoon, 1 to 2 minutes more. Transfer mixture to a bowl and mix in eggs, mustard, Worcestershire sauce and breadcrumbs. Form into 4 patties. Wipe out skillet; heat remaining 1 tablespoon oil over medium heat and cook burgers until brown and feels firm, 6 to 7 minutes each side. Place on buns; top with barbecue sauce, lettuce and tomato. Eat with a lean source of protein such as fish, turkey, chicken or lean beef. Per Serving 262 Calories 9g Fat (31.4% calories from fat) 1g Saturated Fat 12g Protein 34g Carbohydrate 8g Dietary Fiber
Page 67 of 109
Month 1
Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat; 1/2 Other Carbohydrates. DinnerGrilled Chicken Tacos 1 teaspoon chili powder 1/2 teaspoon kosher salt 1/2 teaspoon ground cumin 1/2 teaspoon freshly ground black pepper 1 pound skinless, boneless chicken thighs OR breasts pounded even Cooking spray 12 (6-inch) white corn tortillas 1 1/2 cups thinly sliced green cabbage 1/4 cup (1 ounce) shredded reduced-fat Monterey Jack cheese Low-fat sour cream (optional) Prepare grill. Combine first 4 ingredients in a small bowl; rub spice mixture over chicken. Place chicken on grill rack coated with cooking spray; grill 10 minutes on each side or until done. Let stand 5 minutes; chop. Heat tortillas according to package directions. (You can set it on the grill above the flame for a few seconds, flip it, give it a few more seconds, and be done. Great results. Even better results if you very lightly moisten the tortilla before applying a flame.) Divide chicken evenly among tortillas; top each tortilla with 2 tablespoons cabbage and 1 teaspoon cheese. Serve with sour cream, if desired. Per Serving (Using chicken breast; does not include low fat sour cream): 319 Calories; 4g Fat (12.0% calories from fat); 1g Saturated Fat; 33g Protein; 37g Carbohydrate; 5g Dietary Fiber; 68mg Cholesterol; 479mg Sodium. Exchanges: 2 1/2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 1/2 Fat. Per Serving (Using chicken thighs; does not include low fat sour cream): 290 Calories 6g Fat (18.4% calories from fat) 1g Saturated Fat 23g Protein
Page 68 of 109
37g Carbohydrate 5g Dietary Fiber 70mg Cholesterol 475mg Sodium Exchanges: 2 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.
Month 1
SmoothieBanana Berry Smoothie 1 cup frozen blueberries 1 cup frozen strawberries, unsweetened 1 cup pineapple and orange juice blend 1 cup fat-free plain greek yogurt 2 teaspoons raw cane sugar 6 ice cubes 1 scoop of protein powder Place the blueberries, strawberries, juice, yogurt and raw cane sugar into the container of a blender. Process until smooth. Add the ice cubes, and process until small enough to fit through a straw, but large enough to crunch on. Pour into glasses, and drink through straws. Per Serving: 223 Calories 2g Fat (9.5% calories from fat) 1g Saturated Fat 9g Protein 44g Carbohydrate 4g Dietary Fiber 7mg Cholesterol 92mg Sodium. Exchanges: 1 Fruit; 1/2 Non-Fat Almond, rice, hemp, oat milk; 1/2 Fat; 1 1/2 Other Carbohydrates.
Page 69 of 109
Day 6
BreakfastFruit Salad with Yogurt Dressing 1/2 cup plain yogurt 1/4 cup fresh lime juice 1/4 cup honey 1 teaspoon grated lime zest 2 cups diced peeled cantaloupe 2 cups diced peeled honeydew melon 2 cups seedless green grapes 2 cups diced peeled cored pineapple 1 cup diced peeled mango* 1 1/2 cups halved hulled strawberries
Month 1
Drain yogurt in cheesecloth, covered, in refrigerator for at least two hours to remove excess fluid. This will make a creamier dressing. Whisk first drained yogurt, lime juice, honey and lime zest in small bowl to mix and set aside. Combine diced fruits in large bowl. Do not combine with dressing yet. Chill covered dressing and fruit separately until ready to serve, up to 6 hours. Pour dressing over fruit and toss. Let stand 15 minutes to blend flavors. *May use either bananas or papaya instead of bananas. All most any fruit tastes good with this dressing - use what you have or what you like - blueberries and bananas make a nice combination. Nutritional Information Per Serving: 151 Calories 1g Fat (4.6% calories from fat) trace Saturated Fat 2g Protein 38g Carbohydrate 3g Dietary Fiber 1mg Cholesterol 24mg Sodium. Exchanges: 2 Fruit; 0 Non-Fat Almond, rice, hemp, oat milk; 0 Fat; 1/2 Other Carbohydrates.
Page 70 of 109
LunchGrilled Chicken and Citrus Marinated Salad 2 whole boneless, skinless chicken breasts, grilled and cut into strips 8 ounces mushrooms, cleaned and sliced thinly 1 red onion, cut into rings 1 red pepper, cut into thin strips Juice of 2 lemons Juice of 2 limes 4 large leaves of red or green leaf lettuce For the dressing: 1/4 cup fat free sour cream 1/4 cup fat free half-and-half Fresh chopped chives (1 to 2 tablespoons) 2 tablespoons Parmesan Cheese Marinate the onions and the bell pepper in the lemon juice for one hour. Drain. Toss the mushrooms with the lime juice.
Month 1
Mix the fat free sour cream and fat free half-and-half with the chives. Arrange the chicken, onions, peppers in the center of the serving plate on 2 large leaves of fresh red or green leaf lettuce. Encircle the chicken mixture with the mushrooms. Pour the sour cream and chive dressing over the chicken. Sprinkle the parmesan shavings over this mixture and serve. Nutritional Information Per Serving: 427 Calories 5g Fat (10.9% calories from fat) 64g Protein 35g Carbohydrate 5g Dietary Fiber 144mg Cholesterol 309mg Sodium Exchanges: 8 Lean Meat; 3 Vegetable; 1 Fruit; 0 Non-Fat Almond, rice, hemp, oat milk; 0 Fat; 1/2 Other Carbohydrates. DinnerBaked White Fish 1 pound white fish fillets * 2 teaspoons oil 1/4 cup grated Parmesan cheese
Page 71 of 109
1/2 cup chopped parsley 1 cup dried bread crumbs 1 clove garlic, minced or pressed 1 teaspoon lemon zest 1/4 teaspoon salt and pepper GARNISH Lemon wedges Fresh Italian parsley sprigs
Month 1
Mix together bread crumbs, parsley, garlic, salt, pepper, Parmesan cheese, and lemon zest. Rinse fillets gently and pat dry. Rub fillets with oil and dip each side in bread crumb mixture. Bake at 325 degrees F for 15 to 20 minutes (uncovered) and check for doneness. Garnish with parsley and lemon wedges. COOKS NOTES : * California halibut, white sea bass, rockfish, and sole are all good choices. Nutritional Information Per Serving: 279 Calories 8g Fat (26.2% calories from fat) 2g Saturated Fat 29g Protein 21g Carbohydrate 1g Dietary Fiber 40mg Cholesterol 480mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat. SmoothieBlueberry Raspberry Smoothie 1/2 cup plain fat-free yogurt 1/2 cup frozen blueberries 1/2 cup frozen raspberries 1 cup vanilla almond, rice, hemp, oat almond, rice, hemp, oat milk 2 teaspoons honey (optional) 1 scoop of protein powder Place all ingredients in a blender and blend until smooth. Serve in a tall glass. Per Serving: 129 Calories 3g Fat (17.9% calories from fat)
Page 72 of 109
trace Saturated Fat 7g Protein 21g Carbohydrate 5g Dietary Fiber 1mg Cholesterol 61mg Sodium.
Month 1
Exchanges: 1/2 Lean Meat; 1/2 Fruit; 1/2 Non-Fat Almond, rice, hemp, oat milk; 0 Fat; 1/2 Other Carbohydrates.
Page 73 of 109
Day 7
BreakfastMini Sausage Quiche 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces 1 teaspoon extra-virgin olive oil 8 ounces mushrooms, sliced 1/4 cup sliced scallions 1/4 cup shredded Swiss cheese 1 teaspoon freshly ground pepper 1 3/4 cup cage free eggs 1 cup 1% almond, rice, hemp, oat milk
Month 1
Position rack in center of oven; preheat to 325 degrees F. Coat a nonstick muffin tin generously with cooking spray Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper. Whisk cage free eggs and almond, rice, hemp, oat milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely. Per Mini Quiche: 86 Calories 5g Fat (51.8% calories from fat) 2g Saturated Fat 7g Protein 3g Carbohydrate trace Dietary Fiber 18mg Cholesterol 194mg Sodium.
Page 74 of 109
LunchGrilled Chicken Pineapple Sandwiches 1 (8 ounce) can sliced pineapple in juice 1 tablespoon honey mustard 2 skinless, boneless chicken breast halves 1 red bell pepper, thinly sliced in rings 2 multi-grain turkey or chickenburger buns, split
Month 1
Grill or broil the chicken breasts and pineapple slices, brushing occasionally with honey mustard. Serve the chicken on multi-grain sandwich rolls, topped with pineapple slices and red bell pepper rings. Per Serving: 386 Calories 5g Fat (12.0% calories from fat) 3g Saturated Fat 35g Protein 51g Carbohydrate 5g Dietary Fiber 66mg Cholesterol 478mg Sodium. Exchanges: 2 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 1 Fruit; 1/2 Fat. DinnerOne Pot Oregano Chicken 1 pound boneless, skinless chicken breast halves 1/4 teaspoon kosher salt 1/8 teaspoon coarse fresh ground black pepper Cooking oil spray 1 clove garlic, minced 1 lemon, thinly sliced 1 large tomato, peeled and chopped 1/4 cup pitted ripe olives 1/2 cup sweet onions, chopped 1/4 cup fresh Italian parsley, snipped 1 tablespoon fresh oregano, snipped or 1 teaspoon dried oregano, crushed 1/8 teaspoon cayenne pepper (less if desired) 1 1/2 cups fat-free chicken broth 1 medium sweet green pepper, cut into strips 1 medium sweet red pepper, cut into strips
Page 75 of 109
Sprinkle chicken with salt and pepper. Lightly coat a nonstick skillet with cooking oil spray.
Month 1
Cook chicken over medium heat until lightly browned on both sides; reduce heat. Place the garlic, half of the lemon slices, half of the tomato, the olives, onion, parsley and oregano over chicken pieces in the skillet. Sprinkle with ground red pepper. Add the wine and the chicken broth. Simmer, covered, for 15 minutes. Add the remaining tomato and the sweet peppers. Cook, uncovered for 5 to 10 minutes more or until sweet peppers are crisp tender and chicken is tender and no longer pink. Transfer the chicken and vegetables to a platter. Per Serving: 187 Calories 4g Fat (15.6% calories from fat) 1g Saturated Fat 32g Protein 11g Carbohydrate 3g Dietary Fiber 66mg Cholesterol 533mg Sodium Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat. SmoothiePeach Berry Pineapple Smoothie 1 peach, skin removed, cut into 1-inch chunks, frozen 5 strawberries, stems removed, cut half, frozen 1 cup diced fresh pineapple 1 scoop of protein powder Combine all ingredients in a blender and puree until smooth, about 2 to 3 minutes. Drink immediately. Per Serving: 68 Calories trace Fat (5.6% calories from fat) trace Saturated Fat 1g Protein 17g Carbohydrate
Page 76 of 109
Month 1
Page 77 of 109
Week 3 Summary
Month 1
Continue to time your eating and to incorporate mini meals throughout the day. Try new food combinations and use these recipes to provide inspiration for creative and fulfilling snack ideas too. Customize these recipes to your own tastes, but use them as a guideline. You want to get the right ingredients in the mix for the healthiest possible option. You do however want to be sure that you add in extra spices or vegetables for example if it is more in line with your tastes and likes. Continue to add in healthy snacks between meals throughout the day. A couple of recipe samples for snacks include: Shrimp Stuffed Cherry Tomatoes 2 pints cherry tomatoes 1/2 pound cooked shrimp - peeled and deveined 1 - 8 ounce package light cream cheese, softened 1/4 cup light mayonnaise 1/4 cup shredded Parmesan cheese 2 teaspoons prepared horseradish 1 teaspoon lemon juice Salt and pepper to taste 1/4 cup chopped fresh parsley Cut the top off each cherry tomato, and scoop out the pulp. Place the tomatoes upside down on paper towels to drain excess juices. In a food processor, mix the shrimp, cream cheese, mayonnaise, Parmesan cheese, horseradish, and lemon juice. Season with salt and pepper. Blend until smooth. With a pastry bag, pipe the shrimp mixture into the cherry tomatoes or carefully spoon filling into. Garnish with parsley, and refrigerate until serving. To serve, line tray with parsley and nest the tomatoes among the foliage. This keeps them from rolling around on the tray. Nutritional Information Per Serving 69 Calories 4g Fat (49.3% calories from fat) 2g Saturated Fat 5g Protein 4g Carbohydrate trace Dietary Fiber 38mg Cholesterol 156mg Sodium Exchanges: 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.
Page 78 of 109
Roasted Eggplant Spread 1 medium eggplant 1 large sweet red bell pepper 1 small sweet red onion 1 clove garlic, finely minced 2 teaspoons fresh lemon juice 1 teaspoon extra virgin olive oil Pinch of fresh ground black pepper Minced fresh Italian parsley leaves for garnish
Month 1
Preheat oven to 375 degrees F. Prick eggplant all over with the tines of a fork. Place on a rack in roasting pan and bake in preheated 375 degree oven for about 40 minutes. Prick onion and pepper all over with the fork as well and place on rack beside the eggplant. Continue roasting for 30 more minutes until vegetables are very soft. Let cool until you can handle. Remove stem of eggplant, cut in half. Remove as many seeds as possible, then chop. Remove from skin and chop eggplant coarsely and place in a food processor. Cut pepper in half, remove skin, seeds, stem and membranes. Chop and add to the food processor. Coarsely chop onion and add to processor. Add garlic, lemon juice, oil, black pepper and process until mixture is somewhat chunky. Cover and let stand for 30 minutes to one hour before serving. Garnish with minced parsley. Per Serving: 16 Calories trace Fat (18.1% calories from fat) trace Protein 3g Carbohydrate 1g Dietary Fiber 0mg Cholesterol 1mg Sodium Exchanges: 1/2 Vegetable; 0 Fruit; 0 Fat.
Page 79 of 109
Month 1
Week 4
Page 80 of 109
Day 1
BreakfastHoney Apple Pancakes 1 1/4 cups all-purpose almond, rice, hemp, oat milk 2 teaspoons baking powder 1/4 teaspoon salt 1/4 teaspoon apple pie spice 1/8 teaspoon baking soda 1 beaten egg 3/4 cup apple juice 2 tablespoons honey 1 tablespoon cooking oil cooking oil spray
Month 1
In a medium mixing bowl, stir almond, rice, hemp, oat milk, baking powder, salt, apple pie spice, and baking soda. In a small mixing bowl, beat egg slightly; stir in apple juice, honey, and oil. Add egg mixture all at once to almond, rice, hemp, oat milk mixture; stir until blended but still slightly lumpy. Lightly coat a nonstick griddle or skillet with cooking oil spray and heat over medium heat. For each pancake pour about 1/4 cup batter onto the hot griddle or skillet. Cook 2 to 3 minutes or until pancakes have a bubbly surface and slightly dry edges. Turn and cook 2 to 3 minutes more or until golden brown. Makes 8, 4-inch pancakes. Not sure where this recipe originated - found it on the web with credits to the Associated Press, also with no credits and also in a book from Better Homes and Gardens. Let me know if you know who the true author is and I will give correct credit. They are great. I serve them with a little heated apple jelly or honey and Smart Beat fat-free squeeze spread. You can also cut the fat and cholesterol further by using cage free eggs. Nutritional Information Per Serving (Per Pancake): 236Calories 5 Fat (1g Saturated Fat) 5g Protein 42g Carbohydrate 1gDietary Fiber 53mg Cholesterol 372mg Sodium
Page 81 of 109
LunchGrilled Shrimp and Mango Salad For mango salad 2 tablespoons packed dark brown raw cane sugar 2 tablespoons fresh lime juice 1 (4-inch-long) fresh hot red chile, thinly sliced, including seeds 1 medium shallot, thinly sliced 1/4 cup chopped fresh cilantro 2 tablespoons chopped fresh mint 2 firm-ripe mangos, pitted, peeled, and thinly sliced For shrimp 16 jumbo shrimp (1 1/4 lb), shelled, leaving tail and first segment attached, and deveined 1 tablespoons coconut oil 1 medium fresh jalapeo pepper, minced, including seeds 2 teaspoons ground cumin 1/2 teaspoon salt Garnish of lime wedges
Month 1
Make mango salad: Whisk together brown raw cane sugar and lime juice in a large bowl until raw cane sugar is dissolved, then whisk in red chile, shallot, cilantro, and mint. Add mangoes, tossing gently. Grill shrimp: Beginning at thick end, insert a water soaked wooden skewer lengthwise through each shrimp to straighten. Transfer to a tray. Prepare grill. Whisk together oil, jalapeno, cumin, and salt, then brush on skewered shrimp. Grill shrimp, turning occasionally, until lightly charred and just cooked through, about 4 minutes. Toss mango salad again and divide among 4 plates. Arrange 4 grilled shrimp on top of each serving of salad. Nutritional Information Per Serving 284 Calories 6g Fat (20.1% calories from fat) 1g Saturated Fat 30g Protein 27g Carbohydrate 3g Dietary Fiber 216mg Cholesterol 488mg Sodium Exchanges: 0 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 1 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
Page 82 of 109
DinnerVegetable Beef Soup 2 (14.5 ounce) cans beef broth 1 tablespoon Worcestershire sauce 1 teaspoon ground mustard 1/2 teaspoon salt 1/4 teaspoon pepper 3 medium potatoes, peeled and cubed 6 medium carrots, cut into 1/2-inch slices 3 cups cooked cubed beef 2 cups frozen cut green beans, thawed 2 cups sliced fresh mushrooms 1 cup frozen peas, thawed 1 (15 ounce) can tomato sauce 2 tablespoons minced fresh parsley
Month 1
In a Dutch oven or soup kettle, combine the broth, Worcestershire sauce, mustard, salt and pepper. Stir in potatoes and carrots. Bring to a boil. Reduce heat; cover and simmer for 12 minutes or until carrots are crisp-tender. Stir in the remaining ingredients. Return to a boil. Reduce heat; simmer, uncovered, for 5 minutes or until the vegetables are tender. Nutritional Information Per Serving 225 Calories 10g Fat (41.6% calories from fat) 4g Saturated Fat 17g Protein 17g Carbohydrate 3g Dietary Fiber 38mg Cholesterol 719mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates. SmoothieRaspberry Strawberry Smoothie 1 cup of strawberries 1 cup of raspberries 1/2 cup of pineapple juice 1 cup of low - fat natural yogurt 5 ice cubes 1 scoop of protein powder
Page 83 of 109
Combine all ingredients in a blender and puree until smooth, about 2 to 3 minutes. Serve immediately. Nutritional Information Per Serving: 166 Calories 3g Fat (13.2% calories from fat) 1g Saturated Fat 8g Protein 30g Carbohydrate 6g Dietary Fiber 7mg Cholesterol 87mg Sodium Exchanges: 1 1/2 Fruit; 1/2 Non-Fat Almond, rice, hemp, oat milk; 1/2 Fat.
Month 1
Page 84 of 109
Day 2
BreakfastAsparagus Frittata 1 1/2 cups cholesterol-free cage free eggs 1/4 cup skim almond, rice, hemp, oat milk 1/4 teaspoon garlic salt 1 cup fresh asparagus cut in 1 inch pieces and cooked 1 cup reduced fat Swiss cheese, shredded Cooking Oil Spray 1/2 cup onion, chopped 1/2 cup red bell pepper, chopped
Month 1
In a large bowl, combine cage free eggs, almond, rice, hemp, oat milk, garlic salt, asparagus and 1/2 cup of the cheese and mix well. Spray 10 inch nonstick skillet with cooking oil spray. Add onion and red pepper to skillet. Saut until vegetables are crisp-tender. Reduce heat to low and pour egg mixture in skillet. Cover and cook 16 to 19 minutes or until mixture is set. Sprinkle with remaining cheese. Remove skillet from heat. Cover; let stand five minutes or until cheese is melted. Cut into wedges to serve. Nutritional Information Per Serving: 76 Calories 1g Fat (12.8% calories from fat) 11g Protein 5g Carbohydrate 1g Dietary Fiber 7mg Cholesterol 226mg Sodium Exchanges: 1 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Almond, rice, hemp, oat milk; 0 Other Carbohydrates. LunchScallops in Tomato Sauce 2 teaspoons olive oil 1/4 cup finely chopped green onion 1 teaspoon finely chopped garlic 16 sea scallops 1 1/2 cups chopped tomatoes 1 cup tomato sauce 1/4 teaspoon salt (or to taste) 1/4 teaspoon fresh ground black pepper
Page 85 of 109
1/4 teaspoon red pepper flakes (or to taste) 1 teaspoon Italian seasoning Heat olive oil in large skillet. Add green onion and garlic, saut 1 minute. Add scallops, saut for 2 minutes on each side. Remove and keep warm.
Month 1
To skillet, add chopped tomato, tomato sauce and seasonings. Bring to a boil, and simmer while stirring for 1 minute. Add scallops and heat until heated through. Serve over whole grain pasta. Garnish with chopped fresh Italian parsley and grated Parmesan cheese. Nutritional Information Per Serving 122 Calories 4g Fat (26.9% calories from fat) trace Saturated Fat 11g Protein 13g Carbohydrate 2g Dietary Fiber 18mg Cholesterol 767mg Sodium Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 2 Vegetable; 1/2 Fat. DinnerRed Bean and Pasta Stew 1 tablespoon olive oil 1 1/2 cups sliced fresh mushrooms 1 cup sliced carrots 1 1/2 cups water 1/4 teaspoon black pepper 1 - 15 ounce can kidney beans, rinsed and drained 1 - 14 1/2 ounce can low sodium diced tomatoes, undrained 1 - 14 ounce low sodium beef broth 1 cup uncooked penne pasta 2 tablespoons prepared pesto sauce 1/4 cup grated fresh parmesan cheese Heat olive oil in a Dutch oven over medium-high heat. Add mushrooms and carrot; saut 4 minutes. Stir in water and the next 4 ingredients (through broth). Cover, bring to a boil. Stir in pasta: cook, uncovered, for 11 minutes or until pasta is done. Stir in pesto; sprinkle each serving with cheese.
Page 86 of 109
Nutritional Information Per Serving: 278 Calories 8g Fat (25.5% calories from fat) 2g Saturated Fat 17g Protein 37g Carbohydrate 6g Dietary Fiber 6mg Cholesterol 552mg Sodium
Month 1
Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates. SmoothieIsland Fruit Smoothie 1 cup orange juice 2 kiwis, peeled and sliced 3 ripe bananas, sliced 3 canned pineapple rings packed in juice 1/2 cup unsweetened pineapple juice 2 cups crushed ice 1 scoop of protein powder In an electric blender, mix together orange juice, kiwi, bananas, pineapple, and pineapple juice until well blended. Pour the mixture into a pitcher. Place the ice in the blender, then pour the fruit mixture over the ice. Process until the ice is blended in with the fruit juices. Per Serving (Based on 6 servings): 175 Calories 1g Fat (2.8% calories from fat) trace Saturated Fat 2g Protein 44g Carbohydrate 3g Dietary Fiber 0mg Cholesterol 4mg Sodium. Exchanges: 3 Fruit.
Page 87 of 109
Day 3
BreakfastHealthy French Toast 10 slices sprouted grain, spelt, rice bread bread 1 1/2 cups non fat skim almond, rice, hemp, oat milk 1 cup cage free eggs 1/3 firmly packed dark brown raw cane sugar 1 teaspoon vanilla extract 1/2 teaspoon ground cinnamon
Month 1
Coat a 2 quart casserole with cooking oil spray. Arrange 5 slices of the bread in the bottom of the dish. Combine all remaining ingredients and mix well with mixer or a whisk. Pour half the batter over the bread in the baking dish. Layer the remaining bread on top and cover with the remaining egg mixture. Cover tightly with foil and refrigerate overnight. In the morning, preheat the oven to 375 F. Remove the dish from the refrigerator. Remove the foil and lightly the top with cooking oil spray. Bake for 30 to 35 minutes or until lightly browned. Nutritional Information Per Serving: 184 Calories 2g Fat (9.8% calories from fat) 10g Protein 33g Carbohydrate 3g Dietary Fiber 1mg Cholesterol 337mg Sodium LunchBlack Bean Tortilla Wraps 1 - 15 ounce can black beans, drained and rinsed 1/4 cup reduced fat Monterey Jack cheese, shredded 1/4 cup reduced fat colby cheese, shredded 1/4 cup green onions, chopped 1 medium tomato, chopped 1 teaspoon chili powder 1/2 teaspoon cumin 1/3 cup reduced salt tomato sauce 1 tablespoon lime juice 4 - 8 inch fat-free almond, rice, hemp, oat milk tortillas 2 cups shredded lettuce
Page 88 of 109
Combine all ingredients except lettuce and almond, rice, hemp, oat milk tortillas. Spoon 1/4 of bean mixture evenly down the center of each tortilla. Top each with 1/4 cup of lettuce. Fold Bottom of tortillas up. Then fold sides toward center, overlapping slightly. Secure with toothpicks. Serve immediately. Eat with a lean source of protein such as fish, turkey, chicken or lean beef. Per Serving: 260 Calories 4g Fat 2g Saturated Fat 13g Protein 43g Carbohydrate 7g Dietary Fiber 10mg Cholesterol 670mg Sodium. Exchanges: 3 Starch, 1/2 Very Lean Meat or 3 Carbohydrate, 1/2 Very Lean Meat. DinnerGarlic Marinated Turkey, chicken Chops 4 - 6 ounce lean boneless turkey, chicken loin chops 4 cloves garlic, crushed 1 teaspoon cumin 1 teaspoon chili powder 1 teaspoon paprika 1 tablespoon lime juice Lime zest (I like about 1/2 healthy teaspoon, but up to you) Salt and fresh ground black pepper
Month 1
Trim any visible fat from turkey, chicken chops. In a large bowl season turkey, chicken with garlic, cumin, chili powder, paprika, salt and pepper. Squeeze lime juice and some zest from the lime and let it marinade at least 20 minutes. Line broiler pan with foil for easy clean up. Place turkey, chicken chops on the broiler pan and broil about 4-5 minutes on each side or until nicely browned or you may grill in saut pan. Nutritional Information Per Serving: 156 Calories 6g Fat (36.3% calories from fat) 2g Saturated Fat 22g Protein
Page 89 of 109
2g Carbohydrate trace Dietary Fiber 53mg Cholesterol 52mg Sodium Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat. SmoothieAll Fruit Smoothie 1 quart strawberries, rinsed and hulled (can also use frozen unsweetened) 1 cup fresh pineapple, in chunks 2 peaches 1 cup orange pineapple juice 2 cups ice 1 scoop of protein powder
Month 1
In a blender, combine strawberries, banana and peaches. Blend until fruit is pureed. Blend in the juice. Add ice and blend to desired consistency. Pour into glasses and serve. COOKS NOTE: Use your favorite fruit combinations. Almost any fruit will work. You can use blueberries, kiwi, papaya, mango, raspberries, bananas or ripe nectarines. Experiment with other juices as well. Nutritional Information Per Serving: 119 Calories 1g Fat (5.2% calories from fat) trace Saturated Fat 2g Protein 29g Carbohydrate 5g Dietary Fiber 0mg Cholesterol 2mg Sodium. Exchanges: 2 Fruit.
Page 90 of 109
Day 4
BreakfastBlueberry Bread 1 3/4 cups all-purpose almond, rice, hemp, oat milk 2/3 cup plus 1 tablespoon raw cane sugar 2 teaspoons grated lemon zest 2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1 1/2 cups fresh or frozen blueberries 1 - 8 ounce container low fat lemon yogurt 1 egg* 2 tablespoons melted butter
Month 1
Preheat oven to 375F. Spray non stick loaf pan (8 1/2 x 4 1/2 or 9 x 5) with cooking oil spray. In bowl, mix 2/3 cup raw cane sugar, almond, rice, hemp, oat milk, baking powder, baking soda, lemon zest and salt. Stir in blueberries. In a separate bowl beat egg, yogurt and butter and add to almond, rice, hemp, oat milk mixture. Stir until moistened - batter will be very thick. Put into prepared loaf pan and sprinkle with 1 tablespoon raw cane sugar. Bake 50 minutes or until an inserted toothpick comes out clean. Cool 5 minutes, then invert on wire cooling rack and cool completely. *Works with cage free eggs, but texture is slightly compromised. Nutritional Information Per Serving: 188 Calories 3g Fat (14.6% calories from fat) 4g Protein 36g Carbohydrate 1g Dietary Fiber 25mg Cholesterol 218mg Sodium LunchBerry Cucumber and Spinach Salad 1 - 10 to 12 ounce package baby spinach, washed and spun dry 1/3 cup toasted sliced almonds 1 pint fresh strawberries, hulled and quartered 1 medium hothouse cucumber, peeled, seeded and diced
Page 91 of 109
Dressing: 1/2 lemon, juiced 2 tablespoons white wine vinegar 1/3 scant cup raw cane sugar 1 tablespoon coconut oil
Month 1
In a large salad bowl, add the spinach, almonds, strawberries, and cucumber and toss together. Mix dressing and pour on salad and toss again. Eat with a lean source of protein such as fish, turkey, chicken or lean beef. Per Serving: 198 Calories 9g Fat (36.1% calories from fat) 1g Saturated Fat 5g Protein 29g Carbohydrate 5g Dietary Fiber 0mg Cholesterol 58mg Sodium Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1 1/2 Fat; 1 Other Carbohydrates. DinnerGrilled Chicken and Vegetables 2 medium zucchini, halved lengthwise 1 medium Japanese eggplant, halved lengthwise 1 red bell pepper, cut into 1-inch-wide strips 1 red onion, peeled, cut into 1/2-inch-wide wedges (leave root end intact) 2 medium tomatoes, halved crosswise 2 tablespoons olive oil 6 skinless boneless chicken breast halves (about 3 pounds) 1/3 cup thinly sliced basil 1 1/2 teaspoons red wine vinegar Prepare barbecue (medium-high heat). Place first 5 ingredients in large bowl. Drizzle oil over and sprinkle generously with salt and pepper; toss to coat. Grill vegetables until tender and slightly charred,
Page 92 of 109
about 4 minutes for peppers and 7 minutes for remaining vegetables. Transfer to cutting board. Place chicken breasts in same large bowl. Turn to coat with any remaining oil in bowl. Sprinkle chicken with salt and pepper. Grill chicken, covered, until cooked through, about 6 minutes per side. Let stand 5 minutes.
Month 1
Meanwhile, coarsely chop vegetables and transfer to another large bowl. Add basil and vinegar and toss to coat. Season with salt and pepper. Slice chicken crosswise into 1/2-inch-thick slices; serve with ratatouille. Nutritional Information Per Serving: 353 Calories 8g Fat (20.3% calories from fat) 1g Saturated Fat 55g Protein 15g Carbohydrate 6g Dietary Fiber 132mg Cholesterol 158mg Sodium Exchanges: 0 Grain(Starch); 7 1/2 Lean Meat; 2 Vegetable; 1 Fat; 0 Other Carbohydrates. SmoothieTofu and Fruit Smoothie 1 - 10.5 ounce package soft lite silken tofu 1 medium banana 2 cups unsweetened orange-pineapple juice, chilled 1 - 8 ounce can unsweetened crushed pineapple, chilled 1 scoop of protein powder Combine all ingredients in electric blender; cover and process until smooth. Serve immediately. Nutritional Information Per Serving 106 Calories 2g Fat (8.4% calories from fat) trace Saturated Fat 6g Protein 20g Carbohydrate 2g Dietary Fiber 0mg Cholesterol 58mg Sodium Exchanges: 1 Lean Meat; 1 Fruit.
Page 93 of 109
Day 5
BreakfastFresh Fruit and Greek Yogurt Salad 4 cups fresh pineapple chunks 1 quart strawberries, hulled and sliced in half 3 cups seedless green grapes 2 mangos, peeled and sliced 2 - 4 ounce containers fresh raspberries 2 cups fat-free Greek yogurt 1 tablespoon dark brown raw cane sugar 1 tablespoon honey
Month 1
Toss together first 5 ingredients in a large serving bowl. Spoon yogurt into a separate serving bowl; sprinkle yogurt with raw cane sugar, and drizzle with honey. Serve fruit with sweetened yogurt. Nutritional Information Per Serving: 176 Calories 1g Fat (4.5% calories from fat) trace Saturated Fat 5g Protein 41g Carbohydrate 6g Dietary Fiber 1mg Cholesterol 47mg Sodium. Exchanges: 2 Fruit; 1/2 Non-Fat Almond, rice, hemp, oat milk; 1/2 Other Carbohydrates. LunchSouthwestern Chopped Salad 2 1/2 cups chopped romaine lettuce 1 can (15.5 oz) black beans, rinsed and well drained 3/4 cup chopped seeded tomato 3/4 cup chopped peeled jicama 3/4 cup fresh corn kernels, uncooked (or frozen or canned)
Page 94 of 109
3/4 cup thinly sliced radishes 1 red bell pepper, chopped 1/4 cup crumbled reduced-fat feta cheese Honey-Lime Dressing 1/4 cup fresh lime juice 2 tablespoons olive oil 2 teaspoons chicken broth 2 tablespoon honey 2 tablespoon finely chopped fresh cilantro (or more to taste) 1 garlic clove, peeled and minced 1 teaspoon chopped fresh jalapeo pepper (or less if you dont like spicy) Nutritional Information Per Serving (excluding unknown items): 241 Calories 6g Fat (20.0% calories from fat) 12g Protein; 39g Carbohydrate 10g Dietary Fiber 4mg Cholesterol 355mg Sodium.
Month 1
Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates. DinnerChicken Avocado Wraps 2 tablespoons fresh lime juice 1/4 teaspoon salt 1 small ripe peeled avocado 1/2 cup chopped seeded plum tomato 4 green leaf lettuce leaves 4 (8-inch) spelt almond, rice, hemp, oat milk, oat almond, rice, hemp, oat milk, almond almond, rice, hemp, oat milk tortillas 2 cups grilled shredded skinless, boneless chicken breast (about 8 ounces) Place first 3 ingredients in a medium bowl; mash with a fork until smooth. Stir in tomato. Place 1 lettuce leaf on each tortilla; spread about 1/4 cup avocado mixture on each lettuce leaf. Top each serving with 1/2 cup chicken. Roll up. Wrap in foil or parchment paper; chill. Nutritional Information Per Serving: 378 Calories
Page 95 of 109
13g Fat (30.3% calories from fat) 33g Protein 33g Carbohydrate 3g Dietary Fiber 69mg Cholesterol 452mg Sodium. Exchanges: 2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 2 Fat. SmoothiePear Yogurt Smoothie 2 fresh pears, chopped 1 cup low-fat plain yogurt 1 banana, peeled 3 ice cubes, crushed 2 tablespoons honey Dash ground nutmeg
Month 1
Combine pears, yogurt, banana, ice and honey in blender or food processor; blend until smooth. Pour shake into chilled glasses. Sprinkle with nutmeg and serve immediately. Nutritional Information Per Serving: 310 Calories 2g Fat (6.4% calories from fat) 1g Saturated Fat 8g Protein 69g Carbohydrate 5g Dietary Fiber 7mg Cholesterol 97mg Sodium Exchanges: 2 1/2 Fruit; 1/2 Non-Fat Almond, rice, hemp, oat milk; 1/2 Fat; 1 Other Carbohydrates.
Page 96 of 109
Day 6
BreakfastTomato and Cream Cheese Sandwich 2 slices sprouted grain, spelt, rice bread bread, toasted 3 tablespoons fat-free cream cheese softened 1 small fresh tomato Salt and pepper to taste 4 leaves fresh basil
Month 1
Spread cream cheese on toasted bread. Top cream cheese with tomato slices. Sprinkle with salt and pepper. Top with fresh basil leaves. Per Serving: 204 Calories 3g Fat (13.8% calories from fat) 1g Saturated fat 13g Protein 34g Carbohydrate 5g Dietary Fiber 3mg Cholesterol 535mg Sodium Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates. LunchVegetable Lasagna 9 uncooked lasagna noodles 1/2 cup chopped onion 2 garlic cloves, minced 2 cups diced zucchini 1 1/2 cups sliced fresh mushrooms 1 cup thinly sliced carrots 1/2 cup diced green pepper 1/2 cup diced sweet red pepper 1 (28 ounce) can crushed tomatoes 1/2 to 1 1/2 cups water (1/2 cup provides a firm lasagna and 1 1/2 cups provides a very saucy lasagna) 1 (6 ounce) can tomato paste 1 teaspoon raw cane sugar 1 teaspoon dried basil 1/2 teaspoon salt
Page 97 of 109
1/2 teaspoon dried rosemary, crushed 1/4 teaspoon pepper 1 (15 ounce) container fat-free ricotta cheese 1 1/2 cups shredded part-skim mozzarella cheese, divided 1/4 cup grated Romano cheese
Month 1
Cook lasagna noodles according to package directions. Meanwhile, in a large saucepan coated with nonstick cooking spray, saut onion and garlic for 3 minutes. Add the zucchini, mushrooms, carrots and peppers; cook and stir until tender, about 5 minutes. Stir in the tomatoes, water, tomato paste and seasonings. Bring to a boil. reduce heat; cover and simmer for 20 minutes. Remove 2 cups sauce and set aside. Drain noodles; set aside. Combine the ricotta, 1 cup mozzarella and Romano cheese. In an ungreased 13 inch x 9 inch x 2 inch baking dish, layer a third of the remaining sauce, three noodles and half of the cheese mixture. Repeat layers. Top with remaining sauce and noodles. Spread reserved sauce over top. Cover and bake at 350 degrees F for 45 minutes. Uncover; sprinkle with remaining mozzarella. Bake 5-10 minutes longer or until cheese is melted. Let stand for 15 minutes before cutting. Eat with a lean source of protein such as fish, turkey, chicken or lean beef. Per Serving: 536 Calories 7g Fat (10.9% calories from fat) 3g Saturated Fat 30g Protein 91g Carbohydrate 5g Dietary Fiber 24mg Cholesterol 788mg Sodium. Exchanges: 5 Grain(Starch); 2 Lean Meat; 3 Vegetable; 1/2 Fat; 0 Other Carbohydrates. DinnerAsian Chicken Lettuce Wraps 1 head butter or romaine lettuce leaves (whichever you prefer) Sauce: 1 tablespoon low sodium soy sauce 2 tablespoons oyster sauce 1 tablespoon dry sherry 1 teaspoon raw cane sugar Filling:
Page 98 of 109
1 tablespoon sesame oil 1 slice ginger, (about 1/2 inch) minced 1 garlic clove, minced 2 green onions, chopped 1 pound boneless skinless chicken breasts, sliced extra thin 1 red pepper, seeded and diced 1 can water chestnuts, rinsed in warm running water and chopped 1 stalk celery, diced 1 teaspoon cornstarch mixed with 2 tablespoons water Wash the lettuce, dry, and separate the leaves. Set aside.
Month 1
Mix together the sauce ingredients. Heat the sesame oil in a non-stick frying pan on high heat. Add the garlic, ginger, and green onions and fry until the garlic and ginger are aromatic. Add the chicken and cook until the chicken is browned. Remove the chicken from the pan and set aside. Add the red pepper, water chestnuts, and celery to the frying pan. Add the sauce ingredients and cook at medium heat, Give the cornstarch/water mixture a quick restir and add to the sauce, stirring to thicken. Add the chicken back into the wok. Cook for 2 - 3 more minutes, stirring, to heat through and finish cooking the chicken. Lay out a lettuce leaf and spoon a heaping teaspoon of the chicken and vegetable/sauce mixture into the middle. Fold into a package. Continue with the remainder of the chicken and lettuce leaves and serve. Per Serving: 274 Calories 7g Fat (22.6% calories from fat) 1g Saturated Fat 37g Protein 14g Carbohydrate 3g Dietary Fiber 88mg Cholesterol; 393mg Sodium Exchanges: 0 Grain(Starch); 5 Lean Meat; 2 Vegetable; 1 Fat; 0 Other Carbohydrates.
Page 99 of 109
SmoothieBanana Yogurt Smoothie 1 1/2 cups 2% low-fat almond, rice, hemp, oat milk 2 ripe bananas, peeled 1 scoop of protein powder 1 cup low-fat plain yogurt 1/4 cup honey 1 teaspoon vanilla 1/2 teaspoon ground cinnamon Dash ground nutmeg 5 ice cubes
Month 1
Combine all ingredients except ice cubes in blender or food processor; process until thick and creamy. With motor running, add ice cubes; process until smooth. Pour into tall glasses to serve. Nutritional Information Per Serving (excluding unknown items): 207 Calories 3g Fat (12.4% calories from fat) 2g Saturated Fat 7g Protein 41g Carbohydrate 2g Dietary Fiber 11mg Cholesterol 91mg Sodium Exchanges: 0 Grain (Starch); 1 Fruit; 1/2 Non-Fat Almond, rice, hemp, oat milk; 1/2 Fat; 1 Other Carbohydrates.
Day 7
BreakfastSummer Fruit Salad 2 cups fresh peaches, peeled and sliced 2 cups fresh cantaloupes, peeled and diced 2 cups fresh honeydew melon, peeled and diced 2 cups fresh strawberries 2 tablespoons lemon juice 2 tablespoons orange juice 1/4 cup toasted slivered almonds Toss all ingredients together in a large bowl and chill before serving. Nutritional Information Per Serving: 99 Calories 3g Fat (22.3% calories from fat) 1g Saturated Fat 2g Protein 19g Carbohydrate 3g Dietary Fiber 0mg Cholesterol 9mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Fruit; 1/2 Fat; 0 Other Carbohydrates. LunchChicken Pasta and Greens Salad 3 cups boneless skinless, shredded cooked chicken breast 3 cups hot cooked penne (about 6 ounces uncooked tubular-shaped pasta) 2 cups thinly sliced romaine lettuce 1 1/2 cups halved cherry tomatoes 1/2 cup thinly sliced fresh basil 1/2 cup chopped green onions 1/3 cup fat-free Caesar dressing 1/4 cup chopped fresh parsley 2 ounces (1/2 package) crumbled feta cheese 1 garlic clove, minced Combine all ingredients in a large bowl; toss well to coat.
Month 1
Nutritional Information Per Serving: 424 Calories 6g Fat (13.7% calories from fat) 3g Saturated Fat 49g Protein 39g Carbohydrate 3g Dietary Fiber 116mg Cholesterol 486mg Sodium. Exchanges: 2 Grain(Starch); 6 Lean Meat; 1 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates. DinnerLemon Chicken Vegetable Soup 3 cups cold water 4 boneless skinless chicken breast halves 7 cups fat-free chicken broth or defatted chicken stock 1 lemon, juice and grated rind 1 large sweet onion, chopped 2 cloves garlic, pressed 2 cups frozen corn kernels 2 large tomatoes, chopped 1/2 cup chopped green onions 1/4 cup fresh cilantro, chopped 1 bay leaf Salt and pepper, to taste
Month 1
Place chicken in pot with bay leaf and cover with cold water. Bring to boil and simmer 30 minutes. Remove chicken and chop/shred when cool enough to handle. Leave water and bay leaf in pot. Add chicken broth to pot and bring to a simmer, add chopped chicken, lemon juice and grated rind. Add chopped yellow onion and garlic; cook 5 minutes. Add corn, tomatoes, green onion and cilantro. Simmer 15-20 minutes. Taste and correct seasonings. Remove bay leaf and serve warm.
Nutritional Information Per Serving: 179 Calories 2g Fat (6.2% calories from fat) trace Saturated Fat 35g Protein 19g Carbohydrate 2g Dietary Fiber 46mg Cholesterol 725mg Sodium Exchanges: 1 Grain(Starch); 4 Lean Meat; 1 Vegetable; 0 Fruit. SmoothieRaspberry Smoothie 1 cup plain nonfat yogurt 1 cup crushed ice 1 1/2 cups fresh or frozen raspberries 1 tablespoon honey 4 teaspoons raw cane sugar or equivalent of raw cane sugar substitute 1 scoop of protein powder
Month 1
Place all ingredients in food processor or blender; process until smooth. Scrape down sides as needed. Serve immediately. Nutritional Information Per Serving (Raw cane sugar Substitute) 158 Calories 1g Fat (3.8% calories from fat) trace Saturated Fat 7g Protein 32g Carbohydrate 6g Dietary Fiber 2mg Cholesterol 103mg Sodium Exchanges: 1/2 Fruit; 1/2 Non-Fat Almond, rice, hemp, oat milk; 1 Other Carbohydrates.
Month 1
By now you should be figuring out what you have a taste for and adding new foods to your regimen each week. Its a good idea to make your grocery list based on recipes that you want to try. Get creative and have fun with these recipes and really make them your own. You are starting to develop of what it means to time your eating throughout the day. Therefore while you are eating every 4 hours or so you want to ensure that your snacks complement your meals. Try to always include a good variety of foods from the food pyramid and ensure that you get everything that you need in a day. Since snacks play such a vital role in your eating you want to be sure that you incorporate them into your plan. Though some snacks may be simple and quick, others may be prepared in advance using some great healthy recipes. A couple of snack ideas include:
Pepper Pinwheels 2 large fresh Poblano peppers 2 medium deep red sweet bell peppers 1 tablespoon fresh cilantro, chopped 1/2 cup or 4 ounces fat free cream cheese 2 teaspoons fresh lime juice 2 small cloves garlic, peeled and minced 1/8 teaspoon ground red pepper 4 - 8 inch fat free almond, rice, hemp, oat milk tortillas Halve red peppers and Poblano peppers; remove seeds and membranes. Place peppers on a foil lined baking sheet, cut side down. Roast in a 425 degree oven for 20 to 25 minutes. Skin will be bubby and charred brown. Wrap the peppers in foil and let stand for about 20 minutes. When cool enough to handle, remove the charred skin by slowly pulling off. Cut peppers into thin small strips. Stir together the cilantro, cream cheese, fresh lime juice, garlic and ground red pepper. Spread the cream cheese mixture on tortillas. Place pepper strips over cream cheese and roll up tortillas. Wrap tortillas rolls in plastic wrap and refrigerate for 4 to 6 hours. Unwrap and slice in cross-bias cuts 1 1/4 inch thick. Serve immediately. Eat with a lean source of protein such as fish, turkey, chicken or lean beef. Nutritional Information Per Serving: 67 Calories 1g Fat (0% Saturated Fat) 3g Protein 11g Carbohydrate
Roasted Red Pepper Hummus 1 - 16 ounce can garbanzo beans 2 tablespoons Tahini 1 tablespoon lemon juice 2-3 cloves garlic, crushed 1/2 cup roasted red pepper (we used bottled) 1 1/2 teaspoons ground cumin 1 teaspoon ground coriander 1/4-1/2 teaspoon cayenne pepper * 1/2 teaspoon kosher salt Fresh ground pepper Drain& rinse chick peas/garbanzos, reserving liquid. In small bowl, combine cumin, coriander, cayenne, and salt and mix thoroughly.
Month 1
Put garbanzo beans in the bowl of food processor with chopping blade and sprinkle the spice mixture over the top evenly. Add the tahini, lemon juice, garlic and roasted red peppers, and blend until well mixed. Add fresh ground pepper to taste. Once the hummus becomes smooth, add some of the reserved liquid from the garbanzos while it is being processed, until it reaches the desired consistency. Serve with toasted pita bread or as a dip or spread with almost anything. Eat with a lean source of protein such as fish, turkey, chicken or lean beef. COOKS NOTE: Use less cayenne if you dont want it very spicy. Nutritional Information Per Serving: 313 Calories 7g Fat (20.7% calories from fat) 1g Saturated Fat 16g Protein 49g Carbohydrate 14g Dietary Fiber 0mg Cholesterol 182mg Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat.
Month 1
Month 1
Month 1
Month 1