recipes male 450 calorie

8/6/2019 Recipes Male 450 Calorie

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Print Page: Discovery Health Diet & Fitness http://www.in2nutrition.com/discovery2/index.cfm?template=pr

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Monday, December 13 CARBS PROTEIN FAT CALORIES

8:00 AM Peach Oatmeal 47 47 8 448

11:00 AM Cottage Cheese Peaches & Strawberries 47 44 10 454

2:00 PM Spicy Grilled Cheese 46 51 15 523

5:00 PM Pork Meatballs in Pineapple Sauce 46 47 11 471

8:00 PM Chicken Pizza 45 43 10 442

231 232 54 2,338

Tuesday, December 14 CARBS PROTEIN FAT CALORIES

8:00 AM Garden Scramble 46 52 12 500

11:00 AM Chocolate Bar 44 46 10 450

2:00 PM Triple Berry Fruit Salad 45 38 11 431

5:00 PM Bruschetta with Chicken 41 50 12 472

8:00 PM Turkey and Black Beans 45 48 11 471

221 234 56 2,324

Wednesday, December 15 CARBS PROTEIN FAT CALORIES

8:00 AM Cinnamon Raisin Bran Muffin 44 46 10 450

11:00 AM Peanut Butter Banana Shake 45 39 11 435

2:00 PM Chicken Patties 43 49 10 458

5:00 PM Egg Whites, Apples and Walnuts 32 45 10 398

8:00 PM Sizzling Beans with Chicken 45 41 12 452

209 220 53 2,193

Thursday, December 16 CARBS PROTEIN FAT CALORIES

8:00 AM Chicken Avocado Breakfast Tortilla 44 47 8 436

11:00 AM Szechuan Pork 42 45 9 429

2:00 PM Antipasto Salad 43 50 12 480

5:00 PM Chocolate Peanut Butter Mousse 47 35 9 409

8:00 PM Turkey Burger 46 47 16 516

222 224 54 2,270

Friday, December 17 CARBS PROTEIN FAT CALORIES

8:00 AM Apricot Parfait 43 44 8 420

11:00 AM Antipasto 45 47 9 449

2:00 PM Salmon Sandwich 46 47 19 543

5:00 PM Strawberry Soy Smoothie 45 43 11 451

8:00 PM Hawaiian Pizza 45 44 9 437

224 225 56 2,300

Saturday, December 18 CARBS PROTEIN FAT CALORIES

8:00 AM Blueberry Crepes 45 45 11 459

11:00 AM Raisin Nut Bar 45 47 11 467

2:00 PM Waldorf Salad 62 42 13 533

5:00 PM Chocolate Yogurt w/ Bananas 45 39 10 426

8:00 PM Santa Fe Chicken Burrito 45 37 11 427

242 210 56 2,312

Sunday, December 19 CARBS PROTEIN FAT CALORIES

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8:00 AM Raspberry French Toast 44 47 9 445

11:00 AM Oatmeal Tuna Snack 46 50 11 483

2:00 PM Chicken Salad 47 45 10 458

5:00 PM Strawberry Pudding 46 42 9 433

8:00 PM Beef and Bean Burrito 50 42 20 548

233 226 59 2,367

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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 45 45 10 0-3 5-7 0-12 450

this meal ACTUAL 47 47 8 0 8 7 448


this meal ACTUAL 46 44 10 5 7 30 450



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Mags's Meals for Monday, December 13 - Sunday, December 19

Peach Oatmeal

Ingredients

1 tsp oil, safflower 9 Tbls protein powder, vanilla cup peach slices, lite canned

1 cups oatmeal, cooked

Spices / Flavoring

tsp cinnamon 1 tsp splenda (optional)

Preparation:

Drain juice from peaches, set aside.(Peaches may be dice ifprefered)

Combine cooked oatmeal with peaches & remainingingredints. Mix well & serve immediately.

Cottage Cheese Peaches & Strawberries

Ingredients

19 Tbls cottage cheese, low-fat tsp vanilla extract 4 Tbls oatmeal, uncooked 1 tsp oil, safflower

cup peach slices, lite canned 1 cups strawberries

Preparation:

Drain juice from thawed fruit

Mix ingredients

Serve immediately or chilled

Spicy Grilled Cheese

Ingredients

3 slices bread (rye, pumpernickel, flourless)

6 oz cheddar cheese, low-fat tsp jalapeno pepper 2 Tbls salsa

1 tsp oil, high oleic safflower

Side Dish

medium orange

Preparation:

Spread oil in pan and place one half of the bread on top of it.

Dice jalapeno peppers and mix with salsa. Spread on half ofbread and layer sliced cheese on top. Lay other half of breadon top.

Grill sandwich over medium heat until golden brown on oneside. Flip over and grill other side.

Serve with orange on the side and enjoy!

Pork Meatballs in Pineapple Sauce

Ingredients

cup bell pepper 1 Tbl cornstarch

cup onion 1 cup water chestnuts 1 egg white

3 tsp soy sauce, lite 1 tsp garlic

cup pineapple, chunks in juice 6 oz ground pork 1 tsp oil, high oleic safflower

Preparation:Mix together ground pork, diced water chestnuts, onion,garlic, egg white, salt, 1 teaspoon cornstarch, and 1 teaspoonsoy sauce. Blend well.

Shape mixture into balls, 1-inch in diameter.

Heat oil in pan. Saute meatballs 10 minutes until browned onall sides. Set aside.

Drain pineapple juice into saucepan. Stir in ginger, remainingcornstarch and remaining soy sauce. Bring to a boil, stirringconstantly, until mixture thickens. Mix in the pineapple



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this meal ACTUAL 45 38 11 1 15 40 431



Ingredients

12 Tbls applesauce, unsweetened

tsp vanilla extract 7 Tbls oatmeal, uncooked 4 Tbls protein powder, vanilla

7 egg whites 2 tsp splenda (optional)

1 tsp oil, high oleic safflower tsp cocoa, unsweetened

Preparation:Mix egg whites, uncooked oatmeal and remaining ingredients

Spray baking dish with non-stick cooking spray. Pour inmixture and microwave on high for 2 to 3 minutes. Bakingtime may vary

Make sure it is thoroughly cooked

Let cool 2 to 3 minutes

Triple Berry Fruit Salad

Ingredients

tsp vanilla extract

cup grapes 7 Tbls protein powder, vanilla 2 Tbls walnuts, chopped 1 tsp splenda (optional)

1 cup blueberries 1 cup strawberries 1 cup raspberries 6 Tbls yogurt, nonfat-plain

Spices / Flavoring

tsp cinnamon

Preparation:

Drain juice from (thawed) fruit and mix with remainingingredients. Sprinkle with cinnamon.

Enjoy!

Bruschetta with Chicken

Ingredients

3 slices bread (rye, pumpernickel, flourless) 3 oz chicken, broiled

1 tsp oil, olive 1 Tbl ricotta cheese, non-fat 2 medium tomatoes 2 tsp garlic

1 tsp dried basil

Spices / Flavoring

tsp salt, lite tsp black pepper tsp parsley, dried

Preparation:

Mix ricotta with salt, pepper, and parsley. Set aside.

Toast bread under broiler until top becomes crusty. Spreadricotta mixture on top of bread.

Mix minced garlic, olive oil, diced broiled chicken, dicedtomatoes, and basil (use fresh basil if you can) and seasonwith salt and pepper. Spread tomato mixture on top of bread.

Enjoy!

Turkey and Black Beans

Ingredients

cup beans, black 2 cups broccoli 3 Tbls tomato sauce

4 oz skinless turkey breast 2 cups zucchini 1 tsp garlic 2 tsp oil, high oleic safflower

Preparation:

Heat oil in skillet and add chopped vegetables and remainingingredients.

Cook until vegetables become fork tender and saucebecomes thick. Season to taste.

Enjoy!



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this meal ACTUAL 45 47 11 116

11 467




this meal ACTUAL 44 38 10 1 3 31 418



3 slices onions, red

Spices / Flavoring

tsp lawry's salt free 17 tsp salt, lite

tsp cayenne pepper

Cinnamon Raisin Bran Muffin

Ingredients

9 Tbls protein powder, vanilla 6 tsp raisins

1 Tbl all bran cereal tsp baking soda 1 tsp splenda (optional)

5 tsp almonds, ground 6 Tbls oatmeal, ground

Spices / Flavoring

tsp cinnamon

Preparation:For a muffin, add 1/2 cup water, mix and microwave withoutlid for about 2 minutes. Let cool

For a warm cereal, add 1/2 cup warm water and eat with aspoon

Peanut Butter Banana Shake

Ingredients

1 medium bananas tsp vanilla extract 1 tsp oil, safflower

Tbl peanut butter, natural 8 Tbls protein powder, vanilla

4 Tbls yogurt, nonfat-plain

Preparation:

Add several ice cubes and ingredients to blender. Mix untildesired consistency

Add additional ice if needed

Chicken Patties

Ingredients

3 oz chicken, broiled 1 tsp lemon juice 8 Tbls oatmeal, uncooked

3 egg whites 1 tsp oil, high oleic safflower


Spices / Flavoring tsp lawry's salt free 17

tsp salt, lite tsp black pepper

tsp garlic powder

Side Dish

medium orange

Preparation:

Set peeled orange aside.

Spread oil in pan.

Combine remaining ingredients with spices and spoonmixture into heated pan (with oil) to form patties. Cook on lowto medium heat until golden brown, then flip over and cookthoroughly on the other side.

Enjoy with orange on the side!



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this meal ACTUAL 31 44 10 1 11 32 390





Egg Whites, Apples and Walnuts

Ingredients

5 medium apples 2 Tbls walnuts, chopped

12 egg whites

Preparation:

Boil eggs for about 15 min. and let cool. Cut eggs in half anddiscard egg yolks.

Sizzling Beans with Chicken

Ingredients

1 cups green beans 2 oz chicken, broiled

1 cup pasta 2 Tbls peanuts tsp jalapeno pepper

1 tsp soy sauce, lite

Spices / Flavoring

tsp ginger

tsp lawry's salt free 17

Preparation:Cook pasta in boiling water until al dente. Drain water frompasta and set aside.

Combine remaining ingredients and seasonings in saucepanand cook until liquid is reduced by half.

Serve over pasta and enjoy!

Chicken Avocado Breakfast Tortilla

Ingredients

Tbl avocado cup bell pepper 2 oz chicken, broiled

cup onion medium tomato 1 tortilla, corn

6 egg whites tsp oil, high oleic safflower

Spices / Flavoring

tsp black pepper

Side Dish

1 cups grapes

Preparation:Set tortilla and avocado aside

Chop vegetables, saute in oiled pan

Mix egg whites with vegetables and scramble over mediumheat then add cooked chicken

Scoop mixture into center of warm tortilla and top withavacado

Serve with grapes

Szechuan Pork

Ingredients 1 cups bell peppers

2 cups broccoli 1 cup carrots 1 cup onion 5 oz lean pork tenderloin cup rice, brown cooked

3 tsp sherry 1 cup snow peas 2 tsp vinegar, red wine 2 tsp soy sauce, lite

1 tsp garlic

Preparation:Heat oil in skillet and stir-fry the vegetables with garlic andginger for 1-2 minutes. Push aside.

Cut pork into strips. Stir-fry the slivers of pork for 1 to 2minutes and recombine with the vegetables. Add theremaining ingredients and seasonings (as desired). Stir andheat throughly.

Serve at once with cooked rice.

Enjoy!



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this meal ACTUAL 42 45 8 0 20 20 420


this meal ACTUAL 43 45 11 1 15 18 451



tsp oil, high oleic safflower

Spices / Flavoring

tsp chili powder

Antipasto Salad

Ingredients

cup artichoke hearts 2 tsp vinegar, balsamic

1 cup bell pepper cup garbanzo beans

3 slices ham, lean 1 tsp lemon juice 2 cups lettuce, iceberg

tsp oil, olive 5 medium olives, black

2 medium tomatoes 4 slices turkey breast, deli-style 1 oz cheese, mozarella, non-fat


Spices / Flavoring

tsp salt, lite tsp black pepper tsp dried basil

Preparation:Combine lemon juice, balsamic vinegar, garlic, basil, salt,pepper, and oil to make the dressing. Set aside.

Julienne meats and cheese and chop vegetables.

Toss all ingredients together with the dressing and enjoy!

Chocolate Peanut Butter Mousse

Ingredients

1 medium bananas tsp vanilla extract tsp oil, safflower

Tbl peanut butter, natural 3 Tbls protein powder, chocolate 8 oz tofu, extra firm

1 tsp splenda (optional) 2 Tbls yogurt, nonfat-plain

tsp cocoa, unsweetened

Preparation:

Mash tofu and bananas with fork

Add all remaining ingredients, stir until smooth

Serve chilled

Turkey Burger

Ingredients

3 slices bread (rye, pumpernickel, flourless) cup lettuce, iceberg 2 tsp mustard

1 medium tomatoes 3 oz turkey, lean ground

3 egg whites 1 slice onion, red

Spices / Flavoring


Preparation:

Spread oil in pan. Set aside.

Combine egg whites, turkey, and seasonings. Spread to formpatty in heated, oiled pan. Cook over medium heat untilbrown. Flip over and cook thoroughly on other side.

Spread mustard on half of bread and top with burger followedby lettuce, sliced tomato, and onion.

Enjoy with oranges on the side!



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this meal ACTUAL 44 46 8 1 27 25 432

tsp garlic powder tsp dried dill

Side Dish

medium orange

Apricot Parfait

Ingredients

tsp cinnamon

4 Tbls oatmeal, uncooked tsp oil, safflower

8 Tbls protein powder, vanilla Tbl walnuts, chopped 10 Tbls yogurt, lowfat-plain

cup apricots, lite canned

Spices / Flavoring

1 tsp splenda (optional)

Preparation:

Combine uncooked oatmeal with remaining ingredients.

Can be serve immediately or chilled then served.

Antipasto

Ingredients

2 cups artichoke hearts 2 tsp vinegar, balsamic 1 cup bell pepper cup broccoli cup carrots

cup cauliflower 2 slices ham, lean

tsp oil, olive 2 medium olives, black cup radish

3 medium tomatoes 3 slices turkey breast, deli-style 1 oz cheese, mozarella, non-fat

Spices / Flavoring

tsp dried basil

Preparation:Mix the oil, vinegar, and basil. Set aside.

Chop and/or julienne vegetables and meat and place allingredients on a platter.

Drizzle dressing over top and enjoy!

Salmon Sandwich

Ingredients


cup cucumber cup lettuce, iceberg

2 tsp mustard, dijon tsp oil, safflower 4 oz salmon, cooked

1 medium tomato 1 Tbl yogurt, nonfat-plain

Spices / Flavoring

Preparation:

Combine salmon, yogurt, mustard, oil and spices together.

Spread mixture on half of bread. Top with sliced vegetablesfollowed by the other half of bread to make a sandwich.

Enjoy with oranges on the side!



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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 45 45 10 0-3 5-7 0-12 450this meal ACTUAL 45 43 18 2 10 9 514


this meal ACTUAL 45 42 10 0 17 35 438





tsp lemon herb seasoning

Side Dish

medium orange

Strawberry Soy Smoothie

Ingredients

1 tsp oil, safflower 8 Tbls soy milk 8 Tbls all bran cereal

2 cups strawberries 7 Tbls protein powder, strawberry

Preparation:

Add several ice cubes and ingredients to blender. Mix untildesired consistency


Hawaiian Pizza

Ingredients

cup bell pepper

1 pocket pita pocket, whole-wheat 2 tsp parmesan cheese 5 slices ham, lean

tsp oil, olive 3 Tbls tomato sauce

1 tsp garlic cup pineapple, chunks in juice 2 oz cheese, non-fat


Spices / Flavoring

tsp black pepper tsp dried basil tsp italian seasoning

Preparation:Set pita and grated cheese aside.

Dice ham and vegetables. Combine with remainingingredients and seasonings (as desired) and spread on pita.

Sprinkle grated cheese on top and cook under broiler untilcheese melts.

Enjoy!

Blueberry Crepes



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this meal ACTUAL 44 45 11 1 16 31 455


this meal ACTUAL 45 46 11 1 8 12 463



Ingredients

7 egg whites

4 Tbls all bran cereal 1 tsp splenda (optional) 2 tsp oil, high oleic safflower

tsp vanilla extract 4 Tbls protein powder, vanilla

1 tsp cocoa, unsweetened

Spices / Flavoring 1 tsp syrup, lite

2 cups blueberries

Preparation:Drain juice from thawed blueberries, and set aside

Crush All Bran cereal, mix with egg whites and remainingingredients

Pour mixture to pancake form in oiled skillet. Cook overmedium heat until golden, flip over

Place crepe in serving dish, add blueberries to the crepe,then roll up

Pour syrup over top

Raisin Nut Bar

Ingredients

tsp vanilla extract

4 Tbls oatmeal, uncooked 3 Tbls protein powder, vanilla 6 tsp raisins


2 Tbls almonds, slivered 10 Tbls applesauce, unsweetened

Spices / Flavoring

tsp cinnamon

Preparation:

Mix egg whites, uncooked oatmeal and remaining ingredientstogether




Waldorf Salad

Ingredients

cup grapes 2 tsp raisins

1 Tbls walnuts, chopped medium apple


Spices / Flavoring

tsp vanilla extract

Side Dish

1 cups cottage cheese, non-fat

Preparation:Chop apples and combine with walnuts, raisins, grapes,yogurt, and vanilla extract, to taste.

Serve with cottage cheese.

Enjoy!

Chocolate Yogurt w/ Bananas

Ingredients

medium banana tsp vanilla extract 4 Tbls protein powder, vanilla

Tbl walnuts, chopped 29 Tbls yogurt, lowfat-plain 3 tsp splenda (optional)

Preparation:

Mix ingredients together until desired consistency




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this meal ACTUAL 44 37 11 0 21 10 423


this meal ACTUAL 44 43 9 1 12 23 429




Santa Fe Chicken Burrito

2 oz chicken, broiled 15 Tbls corn kernels, boiled

1 tsp oil, canola cup onion 1 Tbl chili peppers

1 Tbl salsa 2 medium tomatoes

1 tortilla, whole wheat

Spices / Flavoring

tsp salt, lite

Preparation:Set tortilla aside.

Mix chopped vegetables and remaining ingredients togetherand place in center of tortilla.

Microwave on high for 30 second increments until thecheese melts. Wrap into a burrito and enjoy!

Raspberry French Toast

Ingredients

2 slices bread (rye, pumpernickel, flourless) tsp vanilla extract 1 Tbl milk, low-fat , 2%

2 Tbls protein powder, vanilla 7 egg whites

1 tsp splenda (optional) 1 tsp oil, high oleic safflower 3 Tbls orange juice

Spices / Flavoring

1 cups raspberries

Preparation:

Set bread & raspberries aside

Mix egg whites with remaining ingredients.Place bread intomixture and let soak for about 1 minute

Pour the bread and rest of mixture into oiled skillet. Cookover medium heat, flip over when golden brown

Scoop excess liquid onto bread so it won't burn, continue tocook other side

Serve with raspberries on top.

Oatmeal Tuna Snack

Ingredients

1 tsp parmesan cheese 13 Tbls oatmeal, uncooked

tsp oil, canola

4 oz tuna, canned in water 3 Tbls yogurt, lowfat-plain

Spices / Flavoring tsp salt, lite

tsp lemon herb seasoning

Preparation:Mix all ingredients in a bowl and season

Chicken Salad



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this meal ACTUAL 46 45 10 0 8 20 454





Ingredients

1 cup bell pepper

cup celery 3 oz chicken, broiled 2 tsp lemon juice

2 cups lettuce, romaine 2 tsp mustard, dijon

1 tsp oil, canola cup pasta

2 medium tomatoes 2 tsp vinegar, red wine 4 Tbls yogurt, nonfat-plain


Spices / Flavoring

tsp salt, lite

tsp black pepper tsp dried dill

Preparation:Cook pasta, drain, and set aside.

Combine mustard, yogurt, vinegar, lemon juice, dill, salt andpepper to make a dressing.

Chop vegetables and toss with chicken, pasta, dressing andlettuce.

Enjoy!

Strawberry Pudding

Ingredients

tsp vanilla extract

1 tsp splenda (optional) 2 tsp oil, high oleic safflower 1 cups strawberries

5 Tbls protein powder, strawberry 27 Tbls yogurt, nonfat-plain

Preparation:

Mix all ingredients in a bowl

Serve chilled

Tip:For a cool desert put in freezer for about 1 to 2 hours

Beef and Bean Burrito

Ingredients

cup beans, black

5 oz beef, ground lean 3 tortillas, corn tsp oil, high oleic safflower

2 oz cheese, cheddar- nonfat

Spices / Flavoring

tsp salt, lite

Preparation:

Cook meat in pan until brown. (If desired, season with lite saltand pepper). Add remaining ingredients (except for cheese).Top with grated cheese.

Place mixture into center of warmed tortilla and roll into aburrito.

Enjoy!

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8:00 AM Strawberry Oatmeal 44 43 8 420

11:00 AM Italian Custard with Blueberries 46 46 9 449

2:00 PM Egg White Sandwich 47 47 10 466

5:00 PM Raspberry Shake 45 45 10 450

8:00 PM Pasta in Tomato Cream Sauce 45 41 11 443

227 222 48 2,228


8:00 AM Scrambled Eggs with Toast 43 44 10 438

11:00 AM Blueberry Bar 45 45 11 459

2:00 PM Stuffed Tomato with Chicken 48 50 15 527

5:00 PM Power Snack 46 40 10 434

8:00 PM Beef Stir Fry 46 45 16 508

228 224 62 2,366


8:00 AM Peach Oatmeal with Egg Whites 46 43 10 446

11:00 AM Tuna Stir Fry 42 45 8 420

2:00 PM Salmon Patties 46 52 17 545

5:00 PM Cheese, Orange and Almonds 42 40 8 400

8:00 PM Thai Chicken Pasta 45 38 9 413

221 218 52 2,224


8:00 AM Scrambled Egg Breakfast Tortilla 49 44 13 489

11:00 AM Tuna and Crackers 45 47 10 458

2:00 PM Honolulu Seafood Salad 48 51 12 504

5:00 PM Italian Custard with Pears 42 45 10 438

8:00 PM Tuna Tortilla 46 44 10 450

230 231 55 2,339


8:00 AM Pear Parfait 42 47 8 428

11:00 AM Cottage Cheese and Pears 44 49 12 480

2:00 PM Egg Pocket 45 46 9 445

5:00 PM Banana Shake 45 46 10 454

8:00 PM Mediterranean Pizza 45 40 10 430

221 228 49 2,237

Saturday, December 25 CARBS PROTEIN FAT CALORIES

8:00 AM Peach Crepes 45 45 9 441

11:00 AM Chocolate Peanut Butter Bar 44 45 10 446

2:00 PM Ahi Tuna Tonnato 48 44 10 458

5:00 PM Strawberry Nut Yogurt 45 36 9 405

8:00 PM Salmon Salad Lettuce Wrap 45 49 17 529

227 219 55 2,279

Sunday, December 26 CARBS PROTEIN FAT CALORIES



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8:00 AM Strawberry French Toast 45 47 9 449

11:00 AM Egg White Oatmeal Snack 45 44 10 446

2:00 PM Turkey, Apple, and Avocado Salad 45 32 9 389

5:00 PM Chocolate Pudding 45 31 9 385

8:00 PM Chicken Quesadillas 41 45 11 443

221 199 48 2,112

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Mags's Meals for Monday, December 20 - Sunday, December 26

Strawberry Oatmeal

Ingredients

1 tsp oil, safflower cup strawberries 8 Tbls protein powder, strawberry

1 cups oatmeal, cooked

Spices / Flavoring


Preparation:

Drain juice from thawed strawberries

Combine cooked oatmeal with the strawberries and theremaining ingredients

Serve immediately

Italian Custard with Blueberries

Ingredients

tsp vanilla extract

1 tsp oil, safflower 5 Tbls protein powder, vanilla 9 Tbls ricotta cheese, non-fat 1 cups blueberries

1 Tbl oatmeal, ground 4 Tbls yogurt, nonfat-plain

Spices / Flavoring

tsp cinnamon

Preparation:Drain juice from thawed blueberries

Mix all ingredients together

Sprinkle cinnamon on top


Egg White Sandwich

Ingredients

2 slices bread (rye, pumpernickel, flourless) 3 oz cheddar cheese, low-fat 6 egg whites 1 tsp oil, high oleic safflower

Side Dish

1 medium oranges

Preparation:

Cook egg whites in pan with oil. Season with salt and pepper,as desired.

Place on half of bread, grate cheese on top and lay other halfof bread on top of that to make a sandwich.

Enjoy!

Raspberry Shake



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this meal ACTUAL 44 45 10 0 18 47 446




this meal ACTUAL 42 43 10 1 6 28 430

Ingredients

1 tsp oil, safflower

8 Tbls protein powder, vanilla 9 Tbls yogurt, lowfat-plain 3 Tbls all bran cereal

3 cups raspberries

Spices / Flavoring


Preparation:Add several ice cubes and ingredients to blender. Mix untildesired consistency


Pasta in Tomato Cream Sauce

Ingredients

1 tsp parmesan cheese 3 oz chicken, broiled

1 cups pasta medium tomato 1 Tbl tomato sauce

2 Tbls yogurt, lowfat-plain 1 tsp oil, high oleic safflower

Spices / Flavoring

tsp italian seasoning tsp salt, lite

tsp black pepper tsp garlic powder

tsp dried basil

Preparation:Cook pasta in boiling water until al dente. Drain water frompasta and set aside.

Dice tomato and combine with remaining ingredients andseasonings (except the parmesan).

Serve cream sauce over the pasta and sprinkle with

parmesan cheese.

Enjoy!

Scrambled Eggs with Toast

Ingredients 1 Tbl milk, low-fat , 2% 11 egg whites 2 tsp oil, high oleic safflower

Spices / Flavoring

tsp salt, lite

tsp black pepper

Side Dish

1 slice bread (rye, pumpernickel, flourless) 2 cups grapes

Preparation:Set bread & grapes aside

Mix seasoned egg whites and milk in seperate bowl

Add egg mixture to a preheated oiled skillet, Cook over low tomedium heat

Serve toasted bread and grapes on the side

Blueberry Bar



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this meal ACTUAL 45 44 11 1 10 11 455


this meal ACTUAL 45 44 14 1 11 7 482

carbs protein fat sat fat fiber sugar calories

per meal TARGET 45 45 10 0-3 5-7 0-12 450this meal ACTUAL 42 40 10 2 15 3 418

Ingredients



7 egg whites 2 tsp oil, high oleic safflower

1 cup blueberries

Preparation:Drain juice from thawed blueberries. Mix egg whites,uncooked oatmeal and remaining ingredients together

Spray microwave safe bowl with non-stick cooking spray andpour in mixture. Microwave on high for 2 to 3 minutes. Bakingtime may vary



Stuffed Tomato with Chicken

Ingredients

cup bell pepper 3 slices bread (rye, pumpernickel, flourless) 4 tsp parmesan cheese 3 oz chicken, broiled

cup mushrooms 1 tsp oil, olive cup onion cup scallions 1 medium tomato

1 tsp garlic

Spices / Flavoring

tsp salt, lite tsp black pepper tsp parsley, dried

tsp dried basil

Preparation:Dry bread out in 200 degree oven and, once cooled, crumbleto make bread crumbs. Set aside.

Preheat oven to 350 degrees.

Wash and dry tomatoes. Cut in half and remove seeds. Drainupside down on paper towels while preparing stuffing.

To make stuffing, combine the basil, parsley, diced chicken,scallions, onion, mushrooms, garlic, parmesan cheese, breadcrumbs, salt and pepper. Divide the stuffing between thetomato halves. Place tomatoes in a baking pan. Drizzle oilover the tops of the tomatoes.

Bake 25-30 minutes or until filling is crisp and golden. Servehot.

Power Snack

Ingredients

1 oz cheese, low-fat

7 high fiber crackers 9 medium olives, black 1 medium tomato 10 egg whites

Spices / Flavoring

tsp salt, lite

tsp black pepper

Preparation:Boil eggs for about 15 min. and let cool. Cut eggs in half anddiscard egg yolks. Season as desired

Place on plate along with crackers, cheese, olives and slicedtomatoes

Beef Stir Fry

Ingredients

1 cup beef stock

3 oz beef, lean 1 cup broccoli 1 Tbl cornstarch 1 cups mushrooms

Preparation:

Prepare rice as directed on package while stir frying.

Slice beef into thin strips and marinate beef in soy sauce,sesame oil, sherry, and cornstarch for, at least 10 minutes(overnight is okay).



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this meal ACTUAL 44 42 15 3 11 4 479




this meal ACTUAL 41 44 8 0 20 14 412

tsp oil, sesame cup rice, brown cooked

cup scallions 2 tsp sherry

1 cup snow peas 2 tsp soy sauce, lite 1 tsp garlic

tsp ginger tsp oil, high oleic safflower

Spices / Flavoring

tsp black pepper

Slice broccoli into smaller pieces.

Heat wok or deep pan. Add high oleic oil and stir to coatsides. Add meat (with marinade). Stir and fry until barely pink- about 30 seconds to 1 minute. Set meat aside.

Add minced ginger and garlic to wok. Stir briefly. Add thevegetables. Stir 2 minutes over high heat. Add beef stock,cover and lower flame. Simmer 5 minutes.

Increase heat, add meat to vegetables. Toss (stir fry) untiljuice is thickened.

Enjoy over hot rice!

Peach Oatmeal with Egg Whites

Ingredients


9 egg whites cup peach slices, lite canned 1 cups oatmeal, cooked

Spices / Flavoring


Preparation:Cook oatmeal

Pour seasoned egg whites into oiled skillet, cook until done

Mix oatmeal with rest of ingredients

Serve with eggs

Tuna Stir Fry

Ingredients

1 cups bell peppers 2 cups broccoli

cup carrots

cup celery cup mushrooms

cup rice, brown cooked cup scallions 1 cup snow peas

5 oz tuna, canned in water 1 cup water chestnuts

3 tsp soy sauce, lite 1 tsp garlic tsp ginger


Spices / Flavoring


Preparation:Prepare rice as directed on package and keep warm.

Heat a large skillet or wok over medium heat and coat withthe oil. Add bell pepper, scallions, and garlic and stir fry 15seconds. Add julienned carrots, celery, water chestnuts,snowpeas, broccoli florets, and mushrooms. Stir fry untilvegetables are crisp tender. (Do not overcook.)

Combine soy sauce, garlic powder, and ginger stirring untilwell mixed. Add to skillet or wok. Cook over high heat, stirringfrequently until sauce is slightly thickened. Add tuna, stirringto coat well.

Enjoy with rice!

Salmon Patties

Ingredients

1 tsp lemon juice

4 oz salmon, cooked

Preparation:

Spread oil in pan.



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this meal ACTUAL 41 39 7 3 10 37 383



2 egg whites tsp oil, high oleic safflower

6 Tbls oatmeal, ground 4 slices onions, red

Spices / Flavoring

tsp salt, lite


tsp dried dill tsp lemon herb seasoning

Side Dish


With exception to the applesauce, mix all ingredients togetherwith spices.

Spoon mixture into heated pan with oil and spread to formpatties. Cook on low to medium heat until one side is goldenbrown. Flip over and cook thoroughly on other side

Enjoy with applesauce served on the side.

Cheese, Orange and Almonds

Ingredients

15 almonds, whole 2 medium oranges 4 oz cheese, cheddar- nonfat

Preparation:

Thai Chicken Pasta

Ingredients

3 tsp vinegar, balsamic cup bok choy 2 oz chicken, broiled

cup lettuce, iceberg 1 cup pasta

Tbl peanuts Tbl peanut butter, natural cup water chestnuts

3 tsp soy sauce, lite

Spices / Flavoring

tsp black pepper tsp ginger

Preparation:

Cook pasta in boiling water until al dente. Drain water frompasta and set aside.

Combine vinegar, soy sauce, peanut butter, and ginger tomake a sauce. Toss with remaining ingredients and serveover pasta. Spice as desired.

Enjoy!

Scrambled Egg Breakfast Tortilla



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this meal ACTUAL 48 45 12 1 4 11 480

Ingredients

2 oz cheese, low-fat

cup mushrooms cup onion medium tomato

3 tortillas, corn 10 egg whites

tsp oil, high oleic safflower


tsp black pepper

Preparation:Set tortilla and cheese aside

Mix egg whites, chopped vegetables, and remainingingredients together

Add oil to skillet and pour in mixture. Cook over medium heatuntil done

Spice as desired

Scoop mixture into center of warmed tortilla with cheeselayered on bottom

Tuna and Crackers

Ingredients

7 high fiber crackers

1 tsp mustard, dijon 1 tsp oil, safflower 2 medium tomatoes

7 oz tuna, canned in water 1 Tbl yogurt, nonfat-plain

Side Dish

7 almonds, whole

Preparation:

Set crackers, sliced tomato, and almonds aside

Mix all remaining ingredients in a bowl

Place tuna mixture and tomatoes on top of crackers

Serve with almonds on the side

Honolulu Seafood Salad

Ingredients

1 Tbl avocado 1 tsp lemon juice 1 cup lettuce, iceberg 1 tsp mustard, dijon

1 cup pasta cup scallions

5 oz shrimp tsp tabasco sauce 1 Tbls walnuts, chopped

1 tsp worcestershire sauce 2 Tbls yogurt, lowfat-plain

cup pineapple, chunks in juice

Preparation:

Cook pasta and drain in a colander. Rinse with cold water.Drain again and set aside.

Slice avocado crosswise and brush with lemon juice toprevent darkening. In a mixing bowl, combine the cookedpasta, lettuce, avocado slices, pineapple chunks, and cookedshrimp.

For dressing, stir together mustard, yogurt, diced scallions,Worcestershire sauce, and tabasco. Spoon dressing over theseafood mixture and toss gently to coat.

Cover and chill in the refrigerator for at least 2 hours.

Sprinkle with broken walnuts and enjoy!

Italian Custard with Pears



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this meal ACTUAL 42 45 11 5 7 15 447

Ingredients

tsp vanilla extract

1 tsp oil, safflower 6 Tbls protein powder, vanilla 5 Tbls ricotta cheese, non-fat

cup pear halves, lite canned 4 Tbls oatmeal, ground


Spices / Flavoring tsp cinnamon

Preparation:Drain juice from pears


Sprinkle cinnamon on top


Tuna Tortilla

Ingredients

medium apple cup celery cup cucumber

cup lettuce, iceberg 1 tsp oil, safflower 3 tortillas, corn


Spices / Flavoring

tsp salt, lite

tsp black pepper tsp lawry's salt free 17

Preparation:

Set tortilla aside.

Chop vegetables and combine with remaining ingredients.

Scoop mixture into the center of warmed tortilla. Roll tortilla

and enjoy!

Pear Parfait

Ingredients

tsp vanilla extract

4 Tbls oatmeal, uncooked 1 tsp oil, safflower

9 Tbls protein powder, vanilla 10 Tbls yogurt, lowfat-plain cup pear halves, lite canned

Preparation:

Cut pears into bite-sized pieces.

Combine with remaining ingredients. Mix welll and serve.

Cottage Cheese and Pears

Ingredients 19 Tbls cottage cheese, low-fat


cup pear halves, lite canned tsp almond extract

Preparation:Drain juice from pears

Mix ingredients


Egg Pocket



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this meal ACTUAL 45 40 10 0 10 3 430

Ingredients

1 pocket pita pocket, whole-wheat

cup onion 1 medium tomatoes 6 egg whites

1 tsp oil, high oleic safflower 2 oz cheese, cheddar- nonfat

Spices / Flavoring


tsp dried basil

Preparation:Set pita bread aside.

Dice tomato and onion and saute until tender in pan with oil.Season with basil.

Add egg whites, salt, and pepper and scramble until eggwhites are cooked through.

Grate cheese on top and stuff into pita.

Enjoy!

Banana Shake

Ingredients

1 medium bananas tsp oil, safflower

9 Tbls protein powder, vanilla 5 Tbls yogurt, lowfat-plain 5 tsp almonds, ground

Spices / Flavoring


Preparation:Add several ice cubes, 1/2 cup water and ingredients toblender. Mix until desired consistency

Add additional ice and water if needed

Mediterranean Pizza

Ingredients

1 pockets pita pocket, whole-wheat 1 tsp capers

1 tsp parmesan cheese 2 oz chicken, broiled 7 medium olives, black cup spinach, steamed

medium tomato 3 Tbls tomato sauce

1 tsp garlic 1 oz cheese, non-fat

Spices / Flavoring


tsp oregano tsp dried basil

Preparation:

Set pita and grated cheese aside.

Combine remaining ingredients together and spread overpita. Sprinkle cheese on top.

Cook under broiler until cheese melts.Enjoy!

Peach Crepes

Ingredients

tsp vanilla extract

2 tsp oil, safflower 4 Tbls protein powder, vanilla 7 egg whites

3 Tbls all bran cereal

Preparation:Drain juice from peaches, and set aside


Pour mixture to pancake form in oiled skillet. Cook over



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1 tsp splenda (optional) 1 tsp cocoa, unsweetened

Spices / Flavoring

1 cups peach slices, lite canned

medium heat until golden, flip over

Place crepe in serving dish, add peaches to the crepe, thenroll up

Chocolate Peanut Butter Bar

Ingredients


tsp vanilla extract 7 Tbls oatmeal, uncooked

Tbl peanut butter, natural 4 Tbls protein powder, vanilla 6 egg whites

1 tsp splenda (optional) 1 tsp oil, high oleic safflower


Preparation:

Mix egg whites, uncooked oatmeal, applesauce andremaining ingredients




Ahi Tuna Tonnato

Ingredients

3 tsp capers lemon

11 medium olives, black 1 cups pasta 7 oz tuna steak 1 Tbl yogurt, nonfat-plain


tsp black pepper tsp parsley, dried

Preparation:Cook tuna under broiler until flaky.

Meanwhile, cook pasta until al dente and set aside.

Puree tuna in food processor. Transfer to mixing bowl. Addother ingredients. Mix well and toss with hot pasta.

Enjoy!

Strawberry Nut Yogurt

Ingredients

tsp vanilla extract tsp oil, safflower 4 Tbls protein powder, vanilla

Tbl walnuts, chopped 23 Tbls yogurt, lowfat-plain 2 cups strawberries

Spices / Flavoring


Preparation:Drain juice from thawed strawberries



Salmon Salad Lettuce Wrap



25/69


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this meal ACTUAL 44 45 16 3 12 32 500


this meal ACTUAL 45 46 9 1 11 21 445



Ingredients

2 tsp lemon juice

2 cups lettuce, romaine tsp oil, safflower cup onion

medium orange 5 oz salmon, cooked

2 medium apples cup celery


Spices / Flavoring

tsp salt, lite

tsp black pepper tsp lemon herb seasoning

Side Dish

1 high fiber cracker

Preparation:Set lettuce, peeled orange, and crackers aside.

Finely chop apple and vegetables. Combine with allremaining ingredients and spices (as desired).

Scoop mixture into center of lettuce leaves and roll into awrap.

Enjoy with crackers and orange on the side!

Strawberry French Toast

Ingredients

2 slices bread (rye, pumpernickel, flourless) tsp vanilla extract

1 Tbl milk, low-fat , 2% 3 Tbls protein powder, vanilla

7 egg whites 1 tsp splenda (optional) 1 tsp oil, high oleic safflower

2 Tbls orange juice

Spices / Flavoring

2 cups strawberries

Preparation:Set bread & strawberries aside.




Serve with strawberries on top.

Egg White Oatmeal Snack

Ingredients

9 egg whites


Preparation:Cook egg whites in pan.

Add ground oatmeal and ground almonds to hot egg whites.

Add salt to flavor.

Turkey, Apple, and Avocado Salad

3 medium apples 1 Tbl avocado

cup celery 2 tsp lemon juice 2 cups lettuce, iceberg

medium orange 6 tsp raisins

Preparation:Peel orange and set aside.

Make the dressing by mixing the lemon juice, yogurt, currypowder and salt. Set aside.

Chop turkey,apple, and vegetables. Toss all ingredients



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this meal ACTUAL 40 44 10 2 5 23 426

cup scallions medium tomato

10 slices turkey breast, deli-style 3 Tbls yogurt, nonfat-plain

Spices / Flavoring

tsp curry powder

tsp salt, lite

together with dressing.

Enjoy with orange(s) on the side!

Chocolate Pudding

Ingredients

tsp vanilla extract 1 Tbl protein powder, chocolate 1 tsp splenda (optional)

2 tsp oil, high oleic safflower 35 Tbls yogurt, nonfat-plain


Preparation:

Mix all ingredients in a bowl

Serve chilled

Tip:For a cool desert put in freezer for about 1 to 2 hours

Chicken Quesadillas

Ingredients

1 Tbl avocado 2 oz cheddar cheese, low-fat 3 oz chicken, broiled

3 Tbls salsa 1 tortilla, corn

Spices / Flavoring

tsp salt, lite

Side Dish

1 medium oranges

Preparation:

Peel orange and set aside.

Place tortilla in pan. Grate cheese on top of tortilla and addchicken, avocado, and salsa.

Cook over low to medium heat until cheese melts and tortillabegins to crisp. Fold over in half and serve.

Enjoy with orange on the side!

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8:00 AM Apple Cinnamon Muffin 45 47 10 458

11:00 AM Spicy Pork Taco 42 46 12 460

2:00 PM Cucumber-Tomato Pita 45 42 10 438

5:00 PM Banana Berry Smoothie 46 44 10 450

8:00 PM Eggplant Parmesan 51 40 11 463

229 219 53 2,269


8:00 AM Veggie Scramble 45 45 10 450

11:00 AM Chocolate Coconut Bar 45 47 10 458

2:00 PM Chinese Chicken Salad 45 44 10 446

5:00 PM Turkey and Crackers 44 47 11 463

8:00 PM Chicken Cauliflower Curry 44 46 9 441

223 229 50 2,258


8:00 AM Chocolate Muffin 45 44 10 446

11:00 AM Chocolate Shake 45 44 9 437

2:00 PM Thai Chicken Lettuce Wrap 45 44 10 446

5:00 PM Egg Whites, Orange and Walnuts 48 46 6 430

8:00 PM Tuna Dijon 45 45 10 450

228 223 45 2,209


8:00 AM Toast and Poached Eggs 44 45 10 446

11:00 AM Chocolate Banana Soy Smoothie 45 46 11 463

2:00 PM Pineapple Waldorf Salad 45 43 13 469

5:00 PM Chocolate Banana Dip 45 47 10 458

8:00 PM Eggplant and Pork 46 51 16 532

225 232 60 2,368


8:00 AM Cinnamon Raisin French Toast 45 45 11 459

11:00 AM Strawberry Banana Shake 47 47 11 475

2:00 PM Mexican Pita Pocket 50 46 19 555

5:00 PM Peanut Butter Chocolate Shake 46 38 11 435

8:00 PM Turkey Stroganoff 45 42 15 483

233 218 67 2,407

Saturday, January 1 CARBS PROTEIN FAT CALORIES

8:00 AM Strawberry Crepes 46 47 9 453

11:00 AM Apple Cinnamon Bar 45 44 10 446

2:00 PM Taco Salad 44 53 14 514

5:00 PM Peanut Butter Shake 45 38 11 431

8:00 PM Beef Vegetable Soup 45 48 15 507

225 230 59 2,351

Sunday, January 2 CARBS PROTEIN FAT CALORIES



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8:00 AM Blueberry French Toast 45 45 10 450

11:00 AM Blue Moon Soy Smoothie 46 43 11 455

2:00 PM Stuffed Tomato with Tuna 48 50 11 491

5:00 PM Strawberry Apple Dip 46 36 10 418

8:00 PM Szechuan Chicken in Peanut Sauce 42 43 9 421

227 217 51 2,235

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this meal ACTUAL 42 45 12 7 6 11 456



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Mags's Meals for Monday, December 27 - Sunday, January 2

Apple Cinnamon Muffin

Ingredients

8 Tbls protein powder, vanilla tsp baking soda 1 tsp splenda (optional)


1 piece apple, dried

Spices / Flavoring

tsp cinnamon

Preparation:

For a muffin, add 1/2 cup water, mix and microwave withoutlid for about 2 minutes. Let cool


Spicy Pork Taco

Ingredients

cup bell pepper cup lettuce, iceberg

cup onion 3 Tbls salsa

1 medium tomato 2 tortillas, corn oz cheese, non-fat

6 oz ground pork tsp oil, high oleic safflower

Spices / Flavoring

tsp cumin tsp salt, lite

Preparation:Saute pork in oil over medium heat until cooked through.

Dice vegetables and add to pork with salsa and seasonings(as desired) and simmer.

Spoon filling into center of each warmed tortilla. Top withcheese and lettuce. Fold sides together and enjoy!

Cucumber-Tomato Pita

Ingredients

1 pocket pita pocket, whole-wheat

cup cucumber cup lettuce, iceberg

1 tsp oil, safflower 2 medium tomatoes 2 Tbls yogurt, lowfat-plain

1 slice onion, red

Spices / Flavoring


tsp dried basil tsp dried dill

Side Dish

9 egg whites

Preparation:

Set pita aside.

Hard boil eggs, peel, and discard egg yolk. Set egg whitesaside.

Toss chopped vegetables together with remaining ingredientsand seasonings, as desired.

Stuff into pita bread and serve with egg whites on the side.

Enjoy!



30/69


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this meal ACTUAL 44 43 10 1 9 31 438


this meal ACTUAL 50 40 11 1 20 13 459


this meal ACTUAL 43 44 10 0 21 25 438

Banana Berry Smoothie

Ingredients

1 medium bananas 2 tsp oil, safflower

10 Tbls protein powder, vanilla 3 Tbls all bran cereal 1 tsp splenda (optional)

cup blueberries cup strawberries



Eggplant Parmesan

Ingredients


6 tsp parmesan cheese 4 cups eggplant 1 tsp oil, olive

cup onion medium tomato

1 Tbl tomato sauce 1 egg white tsp garlic

2 oz cheese, non-fat

Spices / Flavoring


tsp dried basil tsp italian seasoning

Preparation:

Dry bread out in a 250 degree oven. Once all moisture isgone, crumble into bread crumbs and set aside.

Meanwhile, trim ends of eggplant and slice crosswise intocircles of equal thickness (approximately 1/4"). Lay slices onpaper towel and sprinkle with salt. Let the eggplant "drain" for15 minutes.

In the meantime, saute onion and garlic until tender in asaucepan. Add tomato, tomato sauce, basil, salt, and pepper.Simmer for 10 minutes on low, adding water if necessary.

Whisk egg white with 1 tablespoon water. Dip eggplant in eggwhite and then dredge through a mixture of the breadcrumbs, salt, pepper, and Italian seasonings.

Fry in olive oil on both sides and layer on a baking dish,alternating eggplant with sauce then grated cheese(s).

Bake or microwave until cheese melts.

Veggie Scramble

Ingredients

1 cups broccoli 1 cups cauliflower 1 cup onion

3 medium tomatoes 8 egg whites 1 cups bell peppers 1 tsp oil, high oleic safflower

Spices / Flavoring


Side Dish

1 slice bread (rye, pumpernickel, flourless)

Preparation:

Set bread aside

Add all chopped vegetables (except tomatoes) to oiled skillet,saute on medium heat for about a minute

Add seasoned egg whites and tomatoes to skillet, cook untileggs are done

Serve with bread on the side

Chocolate Coconut Bar



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this meal ACTUAL 45 43 10 1 8 25 442


this meal ACTUAL 44 46 10 0 15 9 450

Ingredients



7 egg whites 2 Tbls coconut, slivered

1 tsp splenda (optional) tsp oil, high oleic safflower


Preparation:Mix egg whites, uncooked oatmeal and remaining ingredientstogether




Chinese Chicken Salad

Ingredients

1 Tbl almonds, slivered 1 cup celery 4 oz chicken, broiled 2 cups lettuce, iceberg

1 cup mandarin oranges tsp oil, sesame cup scallions 2 tsp vinegar, red wine 1 cup water chestnuts

3 tsp soy sauce, lite cup pineapple, chunks in juice tsp splenda (optional)

tsp salt, lite 1 slice onion, red

Spices / Flavoring

tsp black pepper tsp ginger tsp cilantro

Preparation:Make dressing by mixing soy sauce, vinegar, splenda, oil,cilantro, minced ginger, salt, and pepper.

Dice vegetables and toss with remaining ingredients anddressing.

Enjoy!

Turkey and Crackers

Ingredients

1 Tbl avocado 6 high fiber crackers

4 Tbls cream cheese, non-fat 2 medium tomatoes 12 slices turkey breast, deli-style

Preparation:Layer crackers with turkey, sliced tomato and remailningingredients.

Chicken Cauliflower Curry



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this meal ACTUAL 43 46 9 0 16 21 437





Ingredients

3 cups cauliflower

5 oz skinless chicken breast cup chick/vegie stock 1 cup onion

cup rice, brown cooked 2 medium tomatoes

1 Tbl tomato paste 1 Tbl tomato sauce

3 Tbls yogurt, lowfat-plain 2 tsp garlic tsp ginger


Spices / Flavoring

tsp cilantro

1 tsp curry powder tsp salt, lite

tsp black pepper tsp cayenne pepper

Preparation:Cook cauliflower in boiling water for 3 minutes. With slottedspoon remove cauliflower and place in bowl.

Prepare rice as directed on package and keep warm.

Heat half of the oil in a skillet, add onion and garlic and sauteuntil softened.

Stir in stock, cauliflower, curry powder, ginger, salt, tomatosauce, and tomatoes. Cover and simmer for 8 minutes.Remove cover and cook 3 to 5 minutes longer or until someof the liquid has evaporated and cauliflower is tender.

In a separate skillet, cook the chicken breasts, that havebeen seasoned with salt and black pepper, in other half of oilover moderately high heat, turning once, until golden, about 4minutes per side.

Add in the cauliflower mixture and, also, add yogurt andtomato paste. Cover and cook over low heat for 15 minutes.Uncover and cook, stirring occasionally, until the sauce isthickened. Season with salt and cayenne. Spoon the chickenand sauce onto plates, garnish with cilantro and serve withrice.

Chocolate Muffin

Ingredients

8 Tbls protein powder, chocolate

tsp baking soda 2 tsp splenda (optional) 4 tsp almonds, ground

10 Tbls oatmeal, ground tsp cocoa, unsweetened

Preparation:For a muffin, add 1/2 cup water, mix and microwave withoutlid for about 2 minutes. Let cool


Chocolate Shake

Ingredients

2 tsp oil, safflower 7 Tbls protein powder, chocolate 22 Tbls all bran cereal




Add additional if needed

Thai Chicken Lettuce Wrap

Ingredients

1 tsp vinegar, balsamic 2 cups bean sprouts cup celery

3 oz chicken, broiled tsp oil, peanut

Preparation:Set crackers, mandarin orange, and lettuce aside.

Combine peanut butter, vinegar, soy sauce, pepper, andginger to make a sauce.



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this meal ACTUAL 44 43 9 1 12 21 429


this meal ACTUAL 47 46 6 3 10 40 426



Tbl peanut butter, natural 1 cup water chestnuts

1 tsp soy sauce, lite 3 cups lettuce, romaine

Spices / Flavoring

tsp black pepper

tsp ginger tsp cilantro

Side Dish

1 high fiber cracker cup mandarin oranges

Combine chopped vegetables, remaining ingredients, andpeanut sauce. Scoop mixture into center of lettuce leavesand wrap together.

Enjoy with crackers and mandarin orange on the side!

Egg Whites, Orange and Walnuts

Ingredients

12 almonds, whole

3 medium oranges 11 egg whites

Preparation:

Boil eggs for about 15 min. and let cool. Cut eggs in half anddiscard egg yolks.

Tuna Dijon

Ingredients

1 cups broccoli 1 cup cauliflower 3 tsp mustard, dijon 1 cup pasta



Spices / Flavoring

tsp salt, lite

tsp black pepper tsp parsley, dried


Preparation:Boil pasta in water until al dente. Drain water from pasta andset aside.

Combine remaining ingredients and seasonings and toss withpasta. Enjoy!

Toast and Poached Eggs

Ingredients 3 slices bread (rye, pumpernickel, flourless) 5 egg whites

tsp oil, high oleic safflower 2 oz cheese, cheddar- nonfat

Spices / Flavoring

tsp salt, lite

tsp black pepper

Side Dish

cup grapes

Preparation:Toast bread and place on serving plate

Add 1/4 cup of water to a small bowl or cup and microwaveon high until hot. Add egg whites and oil to water and piercewith a fork a couple of times. Cover with plastic wrap andcook until done (approximately 1 minute - microwaves mayvary)

Spice as desired

Serve remaining ingredients on side



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this meal ACTUAL 44 45 10 0 3 30 446




this meal ACTUAL 44 46 10 4 9 32 450



9 almonds, whole

Chocolate Banana Soy Smoothie

Ingredients 1 medium bananas 1 tsp oil, safflower

9 Tbls protein powder, vanilla 8 Tbls soy milk

2 tsp splenda (optional) 1 tsp cocoa, unsweetened



Pineapple Waldorf Salad

Ingredients

medium banana cup mandarin oranges

9 Tbls protein powder, vanilla 1 Tbls walnuts, chopped

1 cup pineapple, chunks in juice cup strawberries 3 Tbls yogurt, nonfat-plain

Preparation:

Slice fruit and combine all ingredients.

Enjoy!

Chocolate Banana Dip

Ingredients

1 medium bananas 10 Tbls protein powder, chocolate 8 tsp almonds, ground


Preparation:

Set Banana aside

Mix remaining ingredients in a bowl

Slice banana and dip into chocolate dip

Eggplant and Pork

Ingredients

1 cups eggplant

tsp oil, olive 10 oz pork chops, lean

1 cup rice, brown cooked

Preparation:

Saute pork in pan or grill out.

Saute eggplant with olive oil.

Serve with cooked rice.

Cinnamon Raisin French Toast



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this meal ACTUAL 45 44 10 1 6 30 446


this meal ACTUAL 46 47 10 1 7 37 462


this meal ACTUAL 49 45 19 6 11 7 547

Ingredients

1 slice bread (rye, pumpernickel, flourless)

tsp cinnamon tsp vanilla extract 1 Tbl milk, low-fat , 2%

4 Tbls protein powder, vanilla 14 tsp raisins


2 tsp oil, high oleic safflower 1 Tbl orange juice

Preparation:Set bread aside.




Strawberry Banana Shake

Ingredients

1 medium bananas 2 tsp oil, safflower 10 Tbls protein powder, vanilla 3 Tbls yogurt, lowfat-plain

1 cups strawberries

Spices / Flavoring




Mexican Pita Pocket

Ingredients

1 Tbl avocado

cup beans, pinto 1 pockets pita pocket, whole-wheat

cup lettuce, iceberg cup onion

Tbl salsa medium tomato 1 oz cheese, cheddar- nonfat 3 oz beef, ground X lean

Spices / Flavoring

tsp salt, lite

tsp black pepper tsp chili powder

Preparation:

Saute onions, salsa, and pinto beans until onion becomestender. Add ground beef and seasonings, as desired, andcontinue to cook until ground beef is no longer pink.

Stuff into pita along with tomato, cheese, and lettuce.

Enjoy!

Peanut Butter Chocolate Shake



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this meal ACTUAL 45 46 9 1 18 36 445

Ingredients


Tbl peanut butter, natural 5 Tbls protein powder, chocolate 22 Tbls all bran cereal





Turkey Stroganoff

Ingredients

1 tsp parmesan cheese 1 cup mushrooms cup onion

1 cup pasta 3 oz turkey, lean ground

2 tsp soy sauce, lite tsp oil, high oleic safflower 3 Tbls yogurt, nonfat-plain

Spices / Flavoring

tsp black pepper

Preparation:

Boil pasta until al dente. Drain water from pasta and set side.

Saute diced vegetables and turkey in oil until turkey iscooked through and vegetables are tender.

Remove from heat and blend in soy sauce, yogurt, andpepper. Serve over pasta and sprinkle with parmesancheese. Enjoy!

Strawberry Crepes

Ingredients

7 egg whites

7 Tbls all bran cereal 1 tsp splenda (optional)

2 tsp oil, high oleic safflower tsp vanilla extract 4 Tbls protein powder, vanilla


Spices / Flavoring

2 tsp syrup, lite 2 cups strawberries

Preparation:

Drain juice from thawed strawberries, and set aside


Pour mixture to pancake form in oiled skillet. Cook overmedium heat until golden, flip over

Place crepe in serving dish, add strawberries to the crepe,then roll up

Pour syrup over top

Apple Cinnamon Bar



37/69


of 11 12/13/2004 12:32


this meal ACTUAL 44 44 10 1 11 13 442


this meal ACTUAL 43 43 9 2 13 22 425


this meal ACTUAL 4438

10 128 24 418

Ingredients


2 medium apples tsp cinnamon tsp vanilla extract


5 Tbls protein powder, vanilla 6 egg whites


Preparation:Chop apple into small pieces

Mix uncooked oatmeal with remaining ingredients




Taco Salad

Ingredients

cup beans, pinto 2 oz beef, ground lean

2 cups lettuce, iceberg cup onion 4 Tbls salsa

2 medium tomatoes tortilla, corn

tsp oil, high oleic safflower 3 oz cheese, cheddar- nonfat

Spices / Flavoring

tsp salt, lite tsp chili powder

tsp cilantro

Preparation:Bake tortilla in oven until crisp and set aside.

Saute onions in oil and once tender, add meat withseasonings, as desired, and continue to cook until beef is

cooked through thoroughly. Stir in salsa.

Toss lettuce, diced tomatoes and seasoned meat together.

Break tortilla into pieces and sprinke on top of the salad.

Enjoy!

Peanut Butter Shake

Ingredients

tsp vanilla extract 1 tsp oil, safflower

Tbl peanut butter, natural 5 Tbls protein powder, vanilla 22 Tbls all bran cereal


Spices / Flavoring




Beef Vegetable Soup

Ingredients

1 cup beef stock 4 oz beef, lean

cup carrots cup celery 2 Tbls corn kernels, boiled

cup onion

Preparation:In a pan, over medium heat, saute the garlic and onion in oiluntil tender.

Add the ground beef and cook until brown, stirring to breakup meat. Drain fat, if necessary, then add the tomatoes, salt,pepper, and beef stock to the meat. Add the chopped carrotsto the pan and cook for 5-10 minutes then add the remaining

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