month 1 - fat loss factor

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Month 1

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Month 1

Month 1Week 1

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Month 1Day 1

Breakfast—Almond Honey Oatmeal Ingredients: 1/2 cup rolled oats1/2 cup almond milk1 Tbsp. natural peanut butter or almond butter1 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

Lunch—Clean Eating Tuna Salad

Ingredients:2 cooked tuna steaks, cut into 2-inch pieces (about 3 cups)1 cup ripe mango, diced1 red bell pepper, seeded and chopped1/2 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

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

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Month 1peanuts just before serving

Nutritional Info:Calories: 260 Fat: 12 gCarbs: 18 g Fiber: 4 g

Dinner—Cannellini 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, sauté the shallots & garlic in the olive oil.

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

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Month 11 1/2 Vegetable

1/2 Fat.

Smoothie--Berry Banana Smoothie

Ingredients:1 c. almond milk1 c. ice1 c. fresh or frozen blueberries1 Tbsp. protein powderI Tbsp. flaxseed oil1 bananaPreparation:Mix all ingredients in a blender until smooth. Drink immediately. Nutritional information: Calories: 430 Fat: 15 g. Carbs: 61 g. Protein: 17 g.

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Month 1Day 2

Breakfast--Breakfast Bananas

Instructions:4 bananas2 cups Greek yogurt1/4 cup chopped roasted peanuts1/8 tsp sea salt 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 peppers1 tbsp olive oil1 clove garlic, chopped1/2 red onion, chopped2plum (Roma) tomatoes, diced11/2 cups drained rinsed canned lentils Salt and freshly ground black pepper1 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. Sauté 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 about20 minutes or until peppers are tender and filling is hot.

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Month 1Nutritional Information:1 serving = 1 pepperCalories: 258 Total Fat: 9 gm Carbohydrates: 15 gm Dietary fiber: 7 gm Protein: 19 gm

Dinner—Fish Filet

Ingredients4 five ounce white fish fillets. Please check the seafood watch list for the best choices.2 egg whites, slightly beaten2 tbsp EVOO.1/2 cup organic almond meal almond, rice, hemp, oat milk from blanched almonds sea salt and pepper to taste

DirectionsPreheat 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 13Fiber 2 Protein 37Carbs 0.

Smoothie-- Strawberry Kiwi Smoothie

Ingredients:1 scoop chocolate whey protein powder1 tsp. lemon juice, freshly squeezed½ c. strawberries½ c. blueberries2 kiwi fruit, peeled and diced½ almond milk

Blend all ingredients together. If you want a frothier smoothie, use frozen fruit. Makes 1 serving.Nutritional information:

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Month 1Calories: 349 Fat: 3 g.Carbs: 49 g.Protein: 36 g.

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Month 1Day 3

Breakfast--Cranberry Orange Parfait

Ingredients:1 cup nonfat Greek yogurt1 tsp. orange zest½ tsp. vanilla extract1 tsp. ground flaxseeds1 orange, peeled and sliced1 Tbsp. dried cranberries1 Tbsp. unsalted chopped walnuts

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, ½ Tbsp. cranberries, and ½Tbsp. walnuts. Top with remaining yogurt mixture and finish with remaining orange slices, ½ Tbsp. cranberries and ½ Tbsp. walnuts.

Nutritional Information: Calories: 280Fat: 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.

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Month 1Top 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: 406.5Cal. from Fat: 199Total Fat: 23.5g Sat. Fat: 3gCarbs: 34.5g Fiber: 3.5g Raw cane sugars3g, Protein17g, Sodium146.5mgChol: 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 Barlean’s 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.

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Month 1Mix in the cilantro and lime juice. Cook for an additional minute. Serve warm.

Smoothie--Cherry Chocolate Smoothie

Ingredients:8 oz. almond milk5 frozen strawberries½ cup frozen cherries½ scoop chocolate protein powder4 ice cubes

Directions:Mix all ingredients in a blender until smooth. Drink immediately. Nutritional Information: Calories:255Fat: 2 gCarbs: 28 g.Protein: 30 g

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Month 1Day 4

Breakfast--Sweet Potato Protein Pancakes

Ingredients:Pancakes:1 medium sweet potato (4 oz)1/4 cup organic pumpkin, canned1/8 cup oats1/2 scoop whey protein powder1/2 cup egg whites 1/2 tsp baking powder Cinnamon, to taste 1 tsp vanilla extractBerries, to top (optional)

Frosting:1/4 scoop vanilla whey protein powder1 tsp cinnamonWater

Instructions:Set a nonstick pan on medium-high heat.

Microwave the sweet potato for 5–8 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: 310Total Fats: 2 gTotal Carbohydrates: 41 gFiber: 7 gProtein: 29 g

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Month 1Lunch--Warm Bean and Kale Salad

Ingredients:1 pint cherry or grape tomatoes1/4 cup EVOO4 cloves garlic, peeled and sliced in half2 sprigs fresh rosemary1 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

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 sauté 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: 226.5Total Fat: 6.5g,Fiber: 8g,Protein: 11.5gCarb 7

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Month 1Dinner--Salmon Patties

IngredientsOnions, raw, 1/2 cup, choppedPink Salmon (canned), 2 can (5 oz. each)Country Creek Farms Egg Whites, 2Sprouted grain, spelt, rice bread Bread crumbs 1/2 cupCarrots, raw, 1 medium DirectionsIn 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 strayPlace 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 109Fat 3Carbs 5.8Fiber 1.4Protein 12.6

Smoothie--Java Smoothie 1 scoop protein powder1/2 cup low-fat cottage cheese1 6-oz container plain Greek yogurt1/2 cup berries4 tbsp brewed coffee

Instructions: Mix all ingredients in a blender and serve.Nutritional info:Calories: 350 Fat: 5 gCarbohydrates: 28 gFiber: 4 gProtein: 41 g

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Month 1Day 5

Breakfast--Egg Enchiladas

Ingredients:1 whole cage-free organic egg3 cage-free organic egg whites 2tbsp organic Cheddar cheese 2 whole grain tortillas, sprouted grain tortillas, corn tortillasOrganic avocado, slicedCup organic salsa, divided

Directions:Lightly coat skillet with cooking spray andPlace over medium heat.Whisk egg and egg whites until blended.Pour into skillet and scramble for about 2minutes. Add cheese and stir until eggs areset and cheese is melted.Lightly dampen two paper towels and placecorn tortillas between them. Warm in oven.Fill each tortilla with half the scrambledeggs, sliced avocado and a spoonful of salsa.Roll up and serve.

Lunch--Tex-Mex Wrap

Ingredients:15 ½ oz can organic black beans drained 1 cup chopped organic red bell pepper (seeds and ribs discarded) ¾ cup cooked jasmine rice¼ cup chopped organic cilantro 1/3 cup organic salsateaspoon ground cumincup grated organic Monterey jack cheese1 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 andcumin.

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Month 1Add in cut up grilled chicken breast ( smallpieces)

Cook until warm, 2-3 min.Divide mix between tortillas and wrapEat 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 oilchopped organic onionchopped organic bell pepper 2 cups pure water1 cup uncooked short grain brown rice ¼ cup finely chopped organic parsley

Salmon:4 skinless wild salmon filets1 tbsp cold pressed olive oil1 organic garlic clove pressed1 tbsp grated ginger root1tsp grade b organic maple syrup 2 organic green onions chopped

Directions:to make the rice, heat oil in medium saucepan. Add onion and bell pepper ; cook for 3minutes.

Add water and rice; bring to boil. Reduceheat, cover and simmer for 50 minutes, oruntil rice is tender and liquid is absorbedfluff with fork stir in parsley.

Place salmon in a pie plate,combine salmon and remaining ingredients,mixing well. Pour marinade over salmon; llet stand 15-20 min.Page 31 of 46heat a ridged grill pan over medium heat

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Month 1until hot. Add salmon, discarding marinade;Cook 3-4 min per side, or until salmon isopaque or firm to the touch. Serve withbrown rice.

Smoothie—Island Breeze

Ingredients:8 ounces of pure cold water4-6 ice cubes1 cup organic papaya (fresh or frozen)small handful of shredded unsweetened coconut1 tablespoon flax seed oil1 ½ scoop natural vanilla or chocolate whey protein powder

Directions:Combine all ingredients except protein powderand ice in blender and mix. Then addprotein and mix. Drop the ice while blendingthrough the small hole in the lid.

Per Serving: 340 Calories15g Fat31g Protein21g Carbs9g fiber

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Month 1Day 6

Breakfast—Western Omelet

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 whitesSpray 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 Fat17g Protein10g Carbohydrate1g Dietary Fiber15mg Cholesterol 589mg SodiumExchanges: 1/2 Grain(Starch) 2 Lean Meat 1/2 Vegetable 0 Fat.

Lunch—Cool 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.

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Month 1For 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

Dinner—Italian Chicken Burgers

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-inch-thick 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;


5g Saturated Fat

35g Protein

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Month 128g Carbohydrate

4g Dietary Fiber

70mg Cholesterol

894mg Sodium

Exchanges: 1 1/2 Grain(Starch)

4 Lean Meat

0 Vegetable

1 Fat.

Smoothie—Strawberry Banana Finale

Ingredients:8 ounces of pure cold water4-6 ice cubes½ ripe organic banana¼ cup frozen organic strawberries ½ tablespoonflax seed oil1 ½ scoop natural vanilla or chocolate whey protein powder


Per Serving: 399 Calories, 13g Fat31g Protein30g Carbs4g fiber.

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Month 1Day 7

Breakfast—Pumpkin 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 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 Calories3g Fat (23.4% calories from fat) trace Saturated Fat4g Protein20g Carbohydrate3g Dietary Fiber trace Cholesterol144mg SodiumExchanges: 1 Grain(Starch)0 Lean Meat1/2 Vegetable0 Non-Fat Milk1/2 Fat1/2 Other Carbohydrates.

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Month 1Lunch—Arugula 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

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

Dinner—Greek 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.

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Month 1Thread 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.


218 Calories4g Fat (18.4% calories from fat)2g Saturated Fat32g Protein12g Carbohydrate2g Dietary Fiber78mg Cholesterol525mg SodiumExchanges: 0 Grain(Starch)4 Lean Meat1 Vegetable0 Fruit1/2 Non-Fat Milk1/2 Fat.

Smoothie—Mixed Berry Smoothie

Ingredients:8 ounces of pure cold water4-6 ice cubes½ cup frozen organic mixed berries ¼ cup organic strawberries1 tablespoon flax seed oil1 scoop natural vanilla or chocolate whey protein powder


Nutritional Information Per Serving319 Calories15g Fat31g Protein16g Carbs 5g fiber.

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Month 1Week 1 Summary

• 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 it’s 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 celery2 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, 5gprotein, 10g carb, 3g fiber

Bumble Babies

Ingredients:Organic peanut butterOrganic honeyShredded unsweetened coconutSesame seedsSunflower seedsChopped walnutsChopped raw cashews

Directions:Pre-heat oven to 350. In a large mixingbowl combine peanut butter and honey. Addshredded coconut, sesame seeds and sunflowerseeds. In a food processor chop walnutsand cashews. Blend with peanut buttermixture. Press the mixture into a backingpan and bake until slightly brownEat with a lean source of protein such as fish, turkey, chicken or lean beef.

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Month 1

Week 2

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Month 1Day 1

Breakfast—Turkey or chicken and Egg Sandwich

Ingredients:1 whole cage-free organic egg3 cage-free organic egg whites2 tbsp organic skim milk 1/8 tsp ground black pepper 2 slices whole-wheat bread1 slice lean organic/natural turkey or chicken1 slice reduced-fat organic cheddar cheese

Directions:Lightly coat a small nonstick skillet with cookingspray 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 untilset. Remove from skillet and set aside.Lightly respray the skillet and add one sliceof bread. Layer with turkey or chicken, cooked eggs andcheese. Top with remaining bread slice.Page 18 of 46Cook over medium heat until bottom isgolden brown, about 3 minutes on eachside.

Lunch—Wasabi 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.

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Month 1With 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;


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.

Dinner—Rosemary 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.

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Month 1Nutritional Information Per Serving:

140 Calories


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.

Smoothie—Summer Smoothie

Ingredients:8 ounces of pure cold water4-6 ice cubes½ ripe organic banana2/3 cup frozen organic strawberries ½ cup organic honeydew melon 4oz organic greek yogurt¾ cup of nonfat organic milk2 teaspoons natural vanilla whey protein powder


Nutritional Information Per Serving199 Calories2g Fat

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Month 19g Protein30g Carbs2g fiber.

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Month 1Day 2

Breakfast—Vanilla Nut Cereal

Ingredients:3tbsp of cream of wheat cereal ¾ cup of water1 scoop of vanilla protein powder ¼ tsp of cinnamonnatural cane sugar to taste

Lunch—Turkey 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 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 Calories3g Fat (9.4% calories from fat)trace Saturated Fat35g Protein36g Carbohydrate3g Dietary Fiber78mg Cholesterol57mg SodiumExchanges: 2 Grain(Starch)

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Month 14 Lean Meat0 Vegetable0 Fruit1/2 Fat.

Dinner—Black 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. 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 Calories3g Fat (16.3% calories from fat)1g Saturated Fat10g Protein29g Carbohydrate8g Dietary Fiber47mg Cholesterol533mg Sodium Exchanges: 2 Grain(Starch)1/2 Lean Meat1/2 Vegetable1/2 Fat.

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Month 1Smoothie—Strawberry Cheesecake

8 ounces of pure cold water4-6 ice cubes½ cup frozen organic strawberries 1 teaspoon organic vanilla4 tablespoons low fat organic sour cream1 packet of stevia(optional)l3 tablespoons natural vanilla or chocolate whey protein powder


Nutritional Information Per Serving: 324 Calories2g Fat39g Protein41g Carbs7g fiber.

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Month 1Day 3

Breakfast—Oatmeal Scramble

Ingredients:

scrambled cage-free organic eggs 1 cup of rolled oats¼ teaspoon ground cinnamon ¼ teaspoon ground nutmeg2 cups of pure water1 organic apple, unpeeled and coarsely shredded

Directions:

EggsBreak 2 eggs in a mixing bowl and whisk together.Pour into a non-stick skillet and cookover medium to medium high heat.

OatmealIn 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 heatto medium-low and cook 5 minutes stirringfrequently. Serve hot. Sprinkle lightly withmaple syrup.

Lunch—Veggie 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

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Month 1Preheat oven to 400ºF. Use tomatoes held at room temperature until fully ripe.

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.


151 Calories6g Fat (35.3% calories from fat)1g Saturated Fat6g Protein21g Carbohydrate4g Dietary Fiber3mg Cholesterol 293mg Sodium Exchanges: 1/2 Grain(Starch)0 Lean Meat 2 1/2 Vegetable1 Fat.

Dinner—Lemon 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 sauté chicken, add juice from other 1/2 lemon, oregano, lemon pepper and salt to taste. Sauté for 5 to 10 minutes each side, or until juices run clear. Serve with parsley for garnish.

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Month 1Nutritional Information Per Serving157 Calories2g Fat (11.1% calories from fat)trace Saturated Fat29g Protein7g Carbohydrate2g Dietary Fiber68mg Cholesterol111mg SodiumExchanges: 0 Grain (Starch)4 Lean Meat1/2 Vegetable0 Fruit0 Fat.

Smoothie—Blueberry Blast

Ingredients:8 ounces of pure cold water4-6 ice cubes1 cup of organic blueberries (fresh or frozen)1 tablespoon flax seed oil1 ½ scoop vanilla or chocolate natural whey protein powder



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Month 1Day 4

Beakfast—Turkey Bacon Melt

Ingredients:3 strips organic/natural turkey bacon cut in half1 sprouted grain, spelt, rice bread English muffin2 thick slices of organic tomato2 slices of organic cheese

Directions:Preheat oven to 400 degrees. Cook baconaccording to package directions.

Place muffin halves face up on baking sheet,top each one with a bacon slice. Layer withcheese and three half slices of bacon. Placein oven and bake for 3-5 minutes

Lunch—Hearty Vegetable Soup

Ingredients:1 yellow organic onion4 cloves of organic garlic, minced3 tablespoons olive oil3 large stalks of organic celery, diced2 organic carrots, diced1 large bunch of organic green beans, cut up1 large bunch of organic broccoli, cut up1 head of organic cauliflower, cut up1 large organic zucchini, sliced ½ teaspoon powdered garlic4 bay leaves10-12 cups pure water

Directions:Sauté onion, celery, garlic and carrots inolive oil. When the onion starts to becometranslucent, add the basil. Stir for 1 to 2minutes. Add all ingredients into a crockpotand cover with water. Let simmer on low

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Month 1heat 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

Dinner—Mini Meatloaf

Serve with your favorite gravy and sautéedmushrooms.

Ingredients:2 lbs organic ground turkey1 ½ tsp sea salt1 tsp pepper1 tsp paprika1 tbsp freshly chopped organic parsley1 organic onion chopped1 cage-free organic egg (optional)

Directions:Mix all ingredients well. Roll into 10 equalballs. Flattened a little. Fry in pan, turningonce. Serve.

Smoothie—Banana Split Smoothie

Ingredients:1 organic bananacup low-fat organic greek yogurtcup of organic strawberriescup of organic pineapple½ tablespoon organic peanut butter1 teaspoons natural chocolate protein powder3 ice cubes


Per Serving: 171 Calories2g Fat

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Month 18g Protein 33g Carbs2g fiber.

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Month 1Day 5

Breakfast—Spinach 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

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, sauté 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.


111 Calories6g Fat (46.5% calories from fat)2g Saturated Fat11g Protein3g Carbohydrate1g Dietary Fiber112mg Cholesterol465mg SodiumExchanges: 0 Grain(Starch)1 1/2 Lean Meat1/2 Vegetable1/2 Fat.

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Month 1Lunch—Red 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

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 purée 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.


172 Calories3g Fat (13.6% calories from fat)trace Saturated Fat16g Protein22g Carbohydrate10g Dietary Fiber 0mg Cholesterol311mg Sodium. Exchanges: 1 Grain(Starch)1 1/2 Lean Meat1/2 Vegetable 1/2 Fat.

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Month 1Dinner—Eggplant 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

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.

Smoothie—Halle Berries Smoothie

Ingredients:1/3cup of rolled oats ¼ cup organic milk1 cup organic blueberries, strawberries, and raspberries1 teaspoons natural protein powder3 ice cubes

Directions:Soak oats in enough water to cover them for1-2 minutes. Combine all ingredients exceptprotein powder and ice in blender and mix.Then add protein and mix. Drop the ice whileblending through the small hole in the lid.

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Month 1Per Serving:

144 Calories1g Fat, 7g Protein27g Carbs4g fiber

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Month 1Day 6

Breakfast—Sprouted grain, spelt, rice bread Banana Bread

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 350°F. 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

Lunch—Southwest 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*

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Month 1 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

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 Calories8g Fat (20.8% calories from fat)2g Saturated Fat31g Protein35g Carbohydrate9g Dietary Fiber61mg Cholesterol864mg SodiumExchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.

Dinner—Now We’re Moving Curry

Ingredients:cup fat-free organic plain yogurtcup organic mayonnaise3 tbsp finely chopped organic onions1 tsp ginger1tsp curry powder1 lb boneless skinless free range/no hormone or steroid chicken breast, cut into ½ inch strips 1 tsp paprika½ tsp ground black pepper 2 cups cooked brown rice

Directions:In a small bowl, mix the yogurt, mayo, onion,ginger, and curry powder.

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Month 1Place chicken in a medium bowl. Sprinklewith 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 yogurtmixture. Cook, stirring, for 2 min. Serveover rice.

Smoothie—Peaches and Cream Dream

Ingredients:8 ounces of pure cold water4-6 ice cubes1 teaspoon coconut extract1 fresh ripe organic peach2 tablespoons low fat organic sour cream1 ½ scoop natural vanilla or chocolate whey protein powder



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Month 1Day 7

Breakfast—Pumpkin 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. 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 Calories3g Fat (35.6% calories from fat) trace Saturated Fat2g Protein9g Carbohydrate1g Dietary Fibertrace Cholesterol232mg SodiumExchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Almond, rice, hemp, oat milk; 1/2 Fat; 0 Other Carbohydrates.

Lunch—Taboulleh Salad

2 cups bulgur (cracked wheat) 1 large bunch parsley 1/2 cup packed fresh mint leaves 4 green onions

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Month 1 3/4 pound tomatoes, seeded, chopped 6 tablespoons fresh lemon juice 2 tablespoons olive oil 1/4 - 1/2 teaspoon ground cumin

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 Calories5g Fat (20.2% calories from fat)1g Saturated Fat7g Protein41g Carbohydrate10g Dietary Fiber0mg Cholesterol22mg SodiumExchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat.

Dinner—Turkey Tamale Pot Pie

Ingredients:

Filling: Cooking spray1 cup chopped organic onion3/4 cup chopped organic red bell pepper 4 garlic organic cloves, minced1 pound organic ground turkey breast1 tablespoon chili powder1 teaspoon dried oregano 1/2 teaspoon salt1 (14.5-ounce) can no-salt-added diced organic tomatoes, undrained 1 (15-ounce) canorganic kidney beans, rinsed and drained

Topping:1 cup spelt almond, rice, hemp, oat milk (about 4 1/2 ounces) ¾ cup yellow cornmeal

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Month 11 teaspoon natural cane sugar1 teaspoon non aluminum double acting baking powder 1/2 teaspoon sea salt1/4 teaspoon aluminum free baking soda 1 cup low-fat organic buttermilk1 large cage-free organic egg, lightly beaten

Directions:Preheat oven to 425°.Page 33 of 46To prepare filling, heat a large nonstick skilletover medium-high heat. Coat pan withcooking spray. Add onion, bell pepper, garlic,and turkey; cook 5 minutes or until turkeyloses its pink color. Add chili powder, oregano,1/2 teaspoon salt, tomatoes, and beans;cook 3 minutes. Spoon turkey mixture intoan 11 x 7-inch baking dish coated with cookingspray.

To prepare topping, lightly spoon almond, rice, hemp, oat milk into adry measuring cup; level with a knife. Combinealmond, rice, hemp, oat milk, cornmeal, sugar, baking powder,1/2 teaspoon salt, and baking soda ina bowl. Combine buttermilk and egg; addto dry ingredients, stirring just until moist.Spread cornmeal mixture evenly over turkeymixture. Bake at 425° for 18 minutes oruntil topping is golden.

Smoothie—Peanut Butter Banana

Ingredients:8 ounces of pure cold water4-6 ice cubes1 ripe organic banana1 tablespoon of organic peanut butter1 ½ scoop natural vanilla or chocolate whey protein powder

Directions:Combine all ingredients except protein powderand ice in blender and mix. Then addprotein and mix. Drop the ice while blending

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Month 1through the small hole in the lid.


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• 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 it’s 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 Calories3g Fat (20.4% calories from fat)trace Saturated Fat6g Protein21g Carbohydrate6g Dietary Fiber0mg Cholesterol637mg SodiumExchanges1 Grain(Starch)1/2 Lean Meat0 Vegetable0 Fruit

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Month 11/2 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

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 Calories5g Fat (43.8% calories from fat)1g Saturated Fat11g Protein4g Carbohydrate Trace Dietary Fiber43mg Cholesterol100mg Sodium

Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

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Month 1

Week 3

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Month 1Day 1

Breakfast—Swiss Style Oats

Ingredients:1 cup rolled oats 2 cups pure Water1 tbsp chopped dried organic Apricots (or suitable substitute)1 tbsp chopped Almonds2-3 tsp Raisins2-3 tsp Sunflower seeds 1-2 chopped DatesA sprinkling of dried Cranberries A pinch of CinnamonOrganic Almond, rice, hemp, oat milk if needed

Preparation: You will first need to mix allthe dry ingredients together before cooking.Whatever you do, don’t add the water!You can then bring the water to a boil in asaucepan before adding the oats mixture.Stir constantly to begin with, turning theheat to Low, then stir only occasionally totake out any clumps which might be forming.Cook for about 7 minutes until the waterhas been absorbed and the oats are cookedthrough. Take off the heat and keep for afurther 2 minutes to cool before serving withthe almond, rice, hemp, oat milk if needed.

Preparation Time: 10-12 minutesServes: makes 2 servings

Lunch—Grilled 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

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Month 1Preheat grill to medium-high heat.

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


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.

Dinner—Tomato, 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)

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Month 1Prepare pasta according to package directions; drain.

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.

Smoothie—Ultimate Power Smoothie

Ingredients:

½ cup nonfat organic almond, rice, hemp, oat milk1 tablespoons vanilla organic yogurt 1/3 cup of rolled oats1 teaspoons organic peanut or almond butter1 teaspoons natural chocolate protein powder3 ice cubes

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Month 1Day 2

Breakfast—Chicken 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

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 Serving161 Calories4g Fat (22.7% calories from fat)1g Saturated Fat25g Protein5g Carbohydrate1g Dietary Fiber40mg Cholesterol349mg SodiumExchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fat.

Lunch—Spicy 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

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Month 1Mix 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!


164 Calories2g Fat (9.2% calories from fat)trace Saturated Fat30g Protein5g Carbohydratetrace Dietary Fiber68mg Cholesterol1324mg Sodium

Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

Dinner—Foil 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.


157 Calories2g Fat (8.8% calories from fat)trace Saturated Fat27g Protein10g Carbohydrate2g Dietary Fiber34mg Cholesterol

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Month 1117mg Sodium

Exchanges: 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit.

Smoothie—Cherry 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

Put banana, frozen cherries and almond, rice, hemp, oat milk in the container of an electric blender; purée until smooth. Serve immediately.

Nutritional Information Serving

265 Calories2g Fat (5.3% calories from fat)1g Saturated Fat11g Protein57g Carbohydrate5g Dietary Fiber;4mg Cholesterol129mg SodiumExchanges: 3 1/2 Fruit; 1 Non-Fat Almond, rice, hemp, oat milk.

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Month 1Day 3

Breakfast—Baked 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 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.


133 Calories4g Fat (30.2% calories from fat)1g Saturated Fat14g Protein9g Carbohydrate1g Dietary Fiber;37mg Cholesterol543mg Sodium

Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.

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Month 1Lunch—Greek 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

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

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Month 1331mg Sodium

13g Carbohydrate

2g Fiber

17g Protein

Exchanges: 2 1/2 Vegetable, 1 1/2 Meat

Dinner—Veggie 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)

In a saucepan, sprayed lightly with cooking oil spray, sauté 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.

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Month 1Per Serving:

281 Calories


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.

Smoothie—Classic Fruit Smoothie

4 cups greek yogurt 4 medium bananas 2 cups frozen strawberries 2 cups orange juice 1 scoop protein powder

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

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Month 1Day 4

Breakfast—Nectarine 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

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

Lunch—Chickpea 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.

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Month 1Nutritional Information Per Serving

79 Calories


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.

Dinner—Baked 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

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 Calories8g Fat (34.0% calories from fat)

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Month 12g Saturated Fat27g Protein6g Carbohydratetrace Dietary Fiber115mg Cholesterol119mg SodiumExchanges: 0 Grain(Starch); 4 Lean Meat; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

Smoothie—Blackberry 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

Process all ingredients in a blender until smooth, stopping to scrape down sides. Serve immediately.


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.

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Month 1Day 5

Breakfast—Blueberry 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

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

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Month 1Lunch—Black 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 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


1g Saturated Fat

12g Protein

34g Carbohydrate

8g Dietary Fiber

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Month 10mg Cholesterol

740mg Sodium

Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat; 1/2 Other Carbohydrates.

Dinner—Grilled 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


1g Saturated Fat

23g Protein

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5g Dietary Fiber

70mg Cholesterol

475mg Sodium

Exchanges: 2 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.

Smoothie—Banana 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 Fat9g Protein44g Carbohydrate4g Dietary Fiber7mg Cholesterol92mg Sodium.

Exchanges: 1 Fruit; 1/2 Non-Fat Almond, rice, hemp, oat milk; 1/2 Fat; 1 1/2 Other Carbohydrates.

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Month 1Day 6

Breakfast—Fruit 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

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.


151 Calories1g Fat (4.6% calories from fat)trace Saturated Fat2g Protein38g Carbohydrate3g Dietary Fiber1mg Cholesterol24mg Sodium.

Exchanges: 2 Fruit; 0 Non-Fat Almond, rice, hemp, oat milk; 0 Fat; 1/2 Other Carbohydrates.

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Month 1Lunch—Grilled 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.

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.

Dinner—Baked White Fish

1 pound white fish fillets * 2 teaspoons oil 1/4 cup grated Parmesan cheese

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Month 1 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 pepperGARNISH Lemon wedges Fresh Italian parsley sprigs

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.


279 Calories8g Fat (26.2% calories from fat)2g Saturated Fat29g Protein21g Carbohydrate1g Dietary Fiber40mg Cholesterol480mg Sodium.

Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat.

Smoothie—Blueberry 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)


Place all ingredients in a blender and blend until smooth. Serve in a tall glass.

Per Serving:

129 Calories


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Month 1trace Saturated Fat

7g Protein

21g Carbohydrate

5g Dietary Fiber

1mg Cholesterol

61mg Sodium.

Exchanges: 1/2 Lean Meat; 1/2 Fruit; 1/2 Non-Fat Almond, rice, hemp, oat milk; 0 Fat; 1/2 Other Carbohydrates.

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Month 1Day 7

Breakfast—Mini 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 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 Calories5g Fat (51.8% calories from fat)2g Saturated Fat7g Protein3g Carbohydratetrace Dietary Fiber18mg Cholesterol194mg Sodium.

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Month 1Lunch—Grilled 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 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:


Exchanges: 2 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 1 Fruit; 1/2 Fat.

Dinner—One 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

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Month 1Sprinkle chicken with salt and pepper. Lightly coat a nonstick skillet with cooking oil spray. 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 Calories4g Fat (15.6% calories from fat)1g Saturated Fat32g Protein11g Carbohydrate3g Dietary Fiber66mg Cholesterol533mg SodiumExchanges: 0 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat.

Smoothie—Peach 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


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

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Month 13g Dietary Fiber

0mg Cholesterol

1mg Sodium

Exchanges: 1 Fruit.

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• 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.


69 Calories4g Fat (49.3% calories from fat)2g Saturated Fat5g Protein4g Carbohydratetrace Dietary Fiber38mg Cholesterol156mg SodiumExchanges: 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

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Month 1Roasted 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

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.

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Month 1

Week 4

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Month 1Day 1

Breakfast—Honey 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

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

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Month 1Lunch—Grilled 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 jalapeño pepper, minced, including seeds 2 teaspoons ground cumin 1/2 teaspoon salt Garnish of lime wedges

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.


284 Calories6g Fat (20.1% calories from fat)1g Saturated Fat30g Protein27g Carbohydrate3g Dietary Fiber 216mg Cholesterol488mg Sodium

Exchanges: 0 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 1 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

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Month 1Dinner—Vegetable 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

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.



Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.

Smoothie—Raspberry 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


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Month 1Combine all ingredients in a blender and puree until smooth, about 2 to 3 minutes. Serve immediately.


166 Calories


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.

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Month 1Day 2

Breakfast—Asparagus 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

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. Sauté 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.

Lunch—Scallops 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

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Month 1 1/4 teaspoon red pepper flakes (or to taste) 1 teaspoon Italian seasoning Heat olive oil in large skillet. Add green onion and garlic, sauté 1 minute. Add scallops, sauté for 2 minutes on each side. Remove and keep warm. 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 Calories4g Fat (26.9% calories from fat)trace Saturated Fat11g Protein13g Carbohydrate2g Dietary Fiber18mg Cholesterol767mg Sodium

Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 2 Vegetable; 1/2 Fat.

Dinner—Red 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; sauté 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.

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278 Calories8g Fat (25.5% calories from fat)2g Saturated Fat17g Protein37g Carbohydrate6g Dietary Fiber 6mg Cholesterol552mg Sodium

Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.

Smoothie—Island 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 Calories1g Fat (2.8% calories from fat) trace Saturated Fat2g Protein44g Carbohydrate3g Dietary Fiber0mg Cholesterol 4mg Sodium. Exchanges: 3 Fruit.

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Month 1Day 3

Breakfast—Healthy 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

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

Lunch—Black 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

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Month 1Combine 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 Calories4g Fat2g Saturated Fat13g Protein43g Carbohydrate7g Dietary Fiber10mg Cholesterol670mg Sodium.Exchanges: 3 Starch, 1/2 Very Lean Meat or 3 Carbohydrate, 1/2 Very Lean Meat.

Dinner—Garlic 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

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 sauté pan.


156 Calories


2g Saturated Fat

22g Protein

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trace Dietary Fiber

53mg Cholesterol

52mg Sodium

Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat.

Smoothie—All 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

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.


119 Calories1g Fat (5.2% calories from fat)trace Saturated Fat2g Protein29g Carbohydrate5g Dietary Fiber0mg Cholesterol2mg Sodium. Exchanges: 2 Fruit.

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Month 1Day 4

Breakfast—Blueberry 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

Preheat oven to 375°F. 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

Lunch—Berry 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

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Month 1Dressing:

1/2 lemon, juiced 2 tablespoons white wine vinegar 1/3 scant cup raw cane sugar 1 tablespoon coconut oil

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


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.

Dinner—Grilled 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,

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Month 1about 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.

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.


353 Calories8g Fat (20.3% calories from fat)1g Saturated Fat55g Protein15g Carbohydrate6g Dietary Fiber132mg Cholesterol158mg Sodium

Exchanges: 0 Grain(Starch); 7 1/2 Lean Meat; 2 Vegetable; 1 Fat; 0 Other Carbohydrates.

Smoothie—Tofu 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.


106 Calories2g Fat (8.4% calories from fat)trace Saturated Fat6g Protein20g Carbohydrate2g Dietary Fiber0mg Cholesterol58mg SodiumExchanges: 1 Lean Meat; 1 Fruit.

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Month 1Day 5

Breakfast—Fresh 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 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.


176 Calories


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.

Lunch—Southwestern 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)

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Month 1 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 jalapeño pepper (or less if you don’t like spicy)

Nutritional Information Per Serving (excluding unknown items):

241 Calories6g Fat (20.0% calories from fat)12g Protein;39g Carbohydrate10g Dietary Fiber4mg Cholesterol355mg Sodium.

Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

Dinner—Chicken 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.


378 Calories

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Month 113g Fat (30.3% calories from fat)

33g Protein

33g Carbohydrate

3g Dietary Fiber

69mg Cholesterol

452mg Sodium.


Smoothie—Pear 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

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.



Exchanges: 2 1/2 Fruit; 1/2 Non-Fat Almond, rice, hemp, oat milk; 1/2 Fat; 1 Other Carbohydrates.

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Month 1Day 6

Breakfast—Tomato 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

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 Calories3g Fat (13.8% calories from fat)1g Saturated fat13g Protein 34g Carbohydrate5g Dietary Fiber3mg Cholesterol535mg SodiumExchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Lunch—Vegetable 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

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Month 1 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

Cook lasagna noodles according to package directions. Meanwhile, in a large saucepan coated with nonstick cooking spray, sauté 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:


Exchanges: 5 Grain(Starch); 2 Lean Meat; 3 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Dinner—Asian 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:

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Month 1 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. 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


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.

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Month 1Smoothie—Banana 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

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):


Exchanges: 0 Grain (Starch); 1 Fruit; 1/2 Non-Fat Almond, rice, hemp, oat milk; 1/2 Fat; 1 Other Carbohydrates.

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Month 1Day 7

Breakfast—Summer 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 Calories3g Fat (22.3% calories from fat)1g Saturated Fat2g Protein19g Carbohydrate3g Dietary Fiber0mg Cholesterol9mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Fruit; 1/2 Fat; 0 Other Carbohydrates.

Lunch—Chicken 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.

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424 Calories


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.

Dinner—Lemon 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 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.

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179 Calories2g Fat (6.2% calories from fat)trace Saturated Fat35g Protein19g Carbohydrate2g Dietary Fiber46mg Cholesterol725mg SodiumExchanges: 1 Grain(Starch); 4 Lean Meat; 1 Vegetable; 0 Fruit.

Smoothie—Raspberry 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 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 Calories1g Fat (3.8% calories from fat) trace Saturated Fat7g Protein32g Carbohydrate6g Dietary Fiber2mg Cholesterol103mg SodiumExchanges: 1/2 Fruit; 1/2 Non-Fat Almond, rice, hemp, oat milk; 1 Other Carbohydrates.

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Month 1Week 4 and Month 1 Summary

• By now you should be figuring out what you have a taste for and adding new foods to your regimen each week. It’s 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

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Month 1Roasted 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.

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 don’t want it very spicy.


313 Calories


1g Saturated Fat

16g Protein

49g Carbohydrate

14g Dietary Fiber

0mg Cholesterol

182mg Sodium.


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Month 1

month 1 - fat loss factor

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