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Transcript of Amys Dietplan Glutenfree
7/27/2019 Amys Dietplan Glutenfree
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Enjoy Amy’s Gluten Free Diet Plan
and discover a healthy new you!
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Many of our customers have said that they have lost weight eating Amy’s...either on their own or with a well-known weight plan such as E-Diets,
Good Housekeeping, Jorge Cruise* or Weight Watchers that recommend Amy’s.So, we got to thinking: Wouldn’t it be great i we had our own Diet Plan?
With the help o Sonoma County dietician, Jill Nussinow, we created The Amy’s Diet.
Amy’s has always been sensitive to the needs and concerns o our customers; that’swhy we have developed The Amy’s Gluten Free Diet , or those who per er or need
to live gluten ree.
We o er a two-week plan where you eat Amy’s gluten ree meals 2-3 times a day,plus lots o ruits and veggies. It’s un, easy to ollow, and you can expect to lose twopounds a week (some people lose more). There is a 1500-calorie and 1800-calorie op-
tion — both ar below the average American diet o 2200-2700 calories, yet stilltasty and satis ying!
Try out our diet and write to us, let us know how you did and send pictures.
Making small changes such as eating more grains, ruits and veggies and simpleexercises (yoga and meditation are also great) will improve your health
and well-being.
Enjoy the Amy’s Gluten Free Diet on the road to a healthier new you!
I you have health concerns, consult a doctor or nutritionist be ore you start this or any diet.
*Jorge Cruise is a weight loss expert and author o the best selling book,“ The 3-Hour Diet”
Diet PlanGLUTEN FREE
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BREAKFAST
LUNCH
SNACK
DINNER
DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Amy’s Tofu Scramble1 tangerine1 cup tea or other no-caloriebeverage
Amy’s Brown Rice and VeggiesBowl (Light in Sodium or regular)1 cup carrot sticks with 2 tablespoons light salad dressing
1 / 2 ounce almonds2 tablespoons raisins
Amy’s Roasted Vegetable Tamale2 cups salad greens topped with
Dressing:1 tablespoon balsamic or raspberry vinegar1 teaspoon olive oil
1 / 2 cup peaches (natural pack canned, rozen (de rosted) or resh)
For an extra 300 calories: combine 1 ounce almonds(24 nuts) and 8 ounces soymilk, 1% at milk or non- at
yogurt or a snack.
Ask or support rom your amily!
DAY ONE
Keep track o what you’ve done and how you eel each day.
Today I elt: ___________________ My avorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
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BREAKFAST
SNACK
LUNCH
SNACK
DINNER
DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Amy’s Organic Cream of Rice Bowl or 11 / 2 cups o your avorite gluten- ree hot cereal1 / 2 cup 1% milk or soymilk1 / 2 teaspoon cinnamon
1 apple1 ounce string cheese
1 can Amy’s Organic Cream of Tomato Soup(Light in Sodium or regular)
11 / 2 cups mixed green salad1 tablespoon light salad dressing
1 cup plain low at yogurt1 / 2 cup crushed pineapple in juice
(or try organic strawberries,blueberries or peaches)
Amy’s Shepherd’s Pie1 piece o gluten- ree bread1 cup steamed broccoli topped with ½ ounce grated cheese (Cheddar or Parmesan)
1 small pear½ cup plain yogurt with a splash o vanilla extract
For an extra 300 calories: include ½ cup additional cerealat break ast, 1 additional piece gluten- ree bread at lunchor dinner + ½ ounce pumpkin seeds at snack.
Keep all tempting items out o the house, or at least makethem di cult to reach!
DAY TWO
Keep track o what you’ve done and how you eel each day.Today I elt: ___________________ My avorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
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BREAKFAST
LUNCH
SNACK
DINNER
DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Amy’s Mexcian Tofu Scramble4 ounces orange juice
Amy’s Brown Rice & Veggies Bowl
Combine:2 stalks celery, sliced½ cup cucumber sticks1 tablespoon light salad dressing
1 tablespoon almond butter2 rice cakes or 4 crispy gluten- ree crackers
1 Amy’s Cheese EnchiladaWhole Meal
2 cups spinach topped with 2 teaspoons light salad dressing
1 cup 1% at milk blended with ½ cup rozen organic strawberries
For an extra 300 calories: Add 1 more tablespoon almondbutter and 4 more crackers at snack + a larger smoothie
with another ½ cup milk and ½ cup strawberries or dessert.
Stay out o the kitchen a ter dinner!
DAY THREE
Keep track o what you’ve done and how you eel each day.
Today I elt: ___________________ My avorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
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BREAKFAST
LUNCH
SNACK
DINNER
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Amy’s Organic Cream of Rice Bowl or 11 / 2 cups o your avorite gluten- ree hot cereal1 cup plain low at or non at yogurt with1 small pear or ½ cup canned pears in juice
2 cups Amy’s Lentil Soup or Black Bean Vegetable Soup1 ounce low at cheese
grated over soup½ cup sliced celery
or cucumber
1 cup low at cottage cheese1 / 2 cup resh or rozen (de rosted) blueberries
Amy’s Rice Macaroni and Cheese11 / 2 cups mixed greens with1 tablespoon vinegar
For an extra 300 calories: 1/2 cup more cottage cheeseat snack + 1 cup more berries a ter dinner.
Remember to eat break ast! It wakes up your metabolism a terhaving slowed down during the night, and keeps you rom
eeling hungry the rest o the day.
DAY FOUR
Keep track o what you’ve done and how you eel each day.
Today I elt: ___________________ My avorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
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BREAKFAST
LUNCH
SNACK
DINNER
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Amy’s Mexcian Tofu Scramble1 / 2 cup pineapple1 cup 1% milk, soymilk or yogurt
(this can also be blended into a smoothie - drain pineapple be ore blending)
2 cups Amy’s Organic Tuscan Bean & Rice Soup1 slice gluten- ree bread2 cups green salad topped with 1 tablespoon light salad dressing2 teaspoons sunfower seeds
1 / 2 cup celery sticks1 tablespoon light salad dressing
Amy’s Indian Vegetable Korma1 corn tortilla
Combine: 3 / 4 cup sliced cucumber1 / 4 cup chopped tomato2 tablespoons sliced onion3 tablespoons plain yogurt(and chopped cilantro i desired)
These ingredients make the Indian condiment known
as Raita, an Indian condiment that cools the mouth wheneating a spicy dish.
For an extra 300 calories: add 1 more slice o bread atlunch, + 1 ounce low at cheese at snack, + ½ cup ruita ter dinner.
Take a walk at lunch.
DAY FIVE
Keep track o what you’ve done and how you eel each day.
Today I elt: ___________________ My avorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
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BREAKFAST
LUNCH
SNACK
DINNER
DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
DAY SIX
Keep track o what you’ve done and how you eel each day.
Today I elt: ___________________ My avorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Amy’s Organic Cream of Rice Bowl or 11 / 2 tablespoons raisins + 1 teaspoon cinnamon1 apple1 slice gluten- ree bread, toasted1 cup 1% at milk, low at soymilk or yogurt
1 cup Amy’s Organic Chiliwith Vegetables
1 / 2 ounce reduced at MontereyJack cheese
2 or more cups green salad o your choice
2 teaspoons light dressing
1 / 2 ounce sunfower or pumpkin seeds2 tablespoons raisins
Amy’s Baked Ziti Bowl2 cups green salad1 / 2 ounce eta cheese1 / 4 cup each cucumbers and tomato
Dressing: 11 / 2 teaspoons olive oil1 teaspoon vinegar
1 cup rozen berries, de rosted
For an extra 300 calories: add 1 cup chili at lunch+ 1/2 ounce cheese at lunch + 1 cup milk or non atyogurt at snack.
Drink water o ten! Dehydration slows down your metabolism.
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BREAKFAST
LUNCH
SNACK
DINNER
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
1 cup plain non at yogurt with 1 cup rozen berries1 / 2 cup cooked quinoa or gluten- ree cereal with cinnamon2 teaspoons toasted, sliced or slivered almonds
2 cups Amy’s Cream of Tomato Soup (Light in Sodium or regular)
2 cups green salad1 tablespoon light dressing4 gluten- ree crackers
(such as Mary’s Gone Crackers)
1 / 2 ounce raw cashews1 tablespoon raisins
Amy’s Black Bean EnchiladaWhole Meal
2 cups spinach1 tablespoon sesame seeds
Dressing: 2 teaspoons lemon juice1 teaspoon olive oil1 teaspoon red wine vinegar
For an extra 300 calories:add 1 / 2 cup yogurt at break ast
+ 1 cup salad and 1 tablespoon dressing at lunch+ 1 cup 1% milk or soymilk at snack + 1 / 2 cup ruit a ter dinner.
Avoid temptation! Make sure you eat be ore you go to the market.
DAY SEVEN
Keep track o what you’ve done and how you eel each day.
Today I elt: ___________________ My avorite meal was: _____________
Water: _______________________ Vitamins: _________________________Exercise: _____________________ Time spent exercising: ____________
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BREAKFAST
LUNCH
SNACK
DINNER
DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Amy’s Organic Cream of Rice Bowl or 1½ cups o your avorite gluten- ree hot cereal½ teaspoon cinnamon2 tablespoons raisins (or other dried ruit o your choice)1 small apple, grated or eaten whole1 cup 1% at milk or soy milk
1 cup Amy’s Organic ChunkyTomato Bisque
1 Amy’s Bistro Burger 1 corn or brown rice tortilla2 tablespoons Amy’s Salsa1 or more cups green salad1 tablespoon low at dressing
To make the wrap: Microwave the burgers or hal the recommended time. Remove rom microwave. Coarsely chop,top with salsa, and roll into the tortilla to orm a burrito.Wrap the burrito in a slightly damp towel, put burrito inthe microwave and heat or the remaining time.
3 / 4 ounce almonds2 tablespoons raisins
Amy’s Garden Vegetable Lasagna1 cup steamed broccoli½ cup steamed carrots
2-3 cups green salad with 1 tablespoon low at dressing
1 rozen ruit bar
For an extra 300 calories: include 3 / 4 ounce almonds(18 nuts) + 2 tablespoons raisins at snack and 1 cupsoy or 1% at milk with lunch.
Carry carrot sticks with you to curb hunger.
DAY EIGHT
Keep track o what you’ve done and how you eel each day.
Today I elt: ___________________ My avorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
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BREAKFAST
SNACK
LUNCH
SNACK
DINNER
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Amy’s Tofu Scramble 2 tablespoons o your avorite Amy’s Salsa , i desired½ cup sliced peaches, pears or 1 apple1 cup 1 % at milk or soymilk
1 orange1 tablespoon cashews
Amy’s Santa Fe Enchilada Bowl1 cup carrots, celery and
cucumbers with 2 tablespoons Amy’s Black Bean Dip (see recipe below) OR1 tablespoon reduced at dressing
½ cup plain yogurt½ cup resh or rozen (de rosted) berries
Amy’s Light in Sodium Brown Rice and Veggie Bowl1 cup Amy’s Chunky Tomato Bisque (Light in Sodium or regular)1 cup resh or rozen veggies cooked with 2 teaspoons o your avorite salt- ree seasoning blend2 cups green salad with added veggies topped with1 tablespoon vinegar + 1½ teaspoons olive oil
For an extra 300 calories: 1 brown rice tortilla with 2 moretablespoons bean dip and ½ ounce cheese to make a mini-wrap
at lunch + ½ cup yogurt and ¼ cup more ruit or snack.
Drink a tea with cinnamon to curb your sweet tooth.
Amy’s Black Bean Dip1 can Amy’s Black Bean Chili1 small onion, chopped1 small tomato, chopped
Combine ingredients in a blender or ood processor with3 tablespoons water. Blend until smooth. For a spicier dip,
add 1 / 4 teaspoon chili powder or 1 / 2 teaspoon chipotle pepper.
DAY NINE
Keep track o what you’ve done and how you eel each day.
Today I elt: ___________________ My avorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
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BREAKFAST
LUNCH
SNACK
DINNER
DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
1 cup plain yogurt mixed with 1 cup strawberries or mixed berries2 tablespoons toasted almonds
Amy’s Shepherd’s Pie 3 cups baby spinach sprinkled with
sesame seedscucumber slicesgreen onions
Dressing: 1 tablespoon rice vinegar½ teaspoon sesame oil
1 tablespoon almond butter1 rice cake or 6 crispy gluten- ree crackers2 teaspoons ‘no sugar added’ jam
2 cups Amy’s Fire Roasted Southwestern Vegetable Soup 2 teaspoons grated Parmesan
cheese sprinkled on top1 slice gluten- ree bread,
rubbed with garlic and toasted2 cups salad with 1 tablespoon vinegar2 teaspoons olive oil
1 cup resh or rozen ruit
For an extra 300 calories: ½ cup yogurt at break ast + 1 moretablespoon almond butter and another rice cake or 4 morecrackers or snack + 1 cup 1 % at milk or soymilk a ter dinner.
Relax . . . Focus on your breathing! Take 5 deep breaths(long inhales and exhales).
DAY TEN
Keep track o what you’ve done and how you eel each day.
Today I elt: ___________________ My avorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
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BREAKFAST
LUNCH
DINNER
DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Amy’s Tofu Scramble4 ounces orange juice
2 cups Amy’s Light in Sodium Lentil Soup with ½ cup chopped spinach or chopped resh parsley6 gluten- ree crackers1 cup sliced cucumbers, celery or other veggies with 1 tablespoon reduced at dressing
Amy’s Teriyaki Bowl1½ cups rozen Asian vegetable mix (without sauce), cooked
Fruit smoothie Blend: 1 cup milk or plain yogurt½ cup rozen ruit and ice
(Or just have yogurt and ruit)
For an extra 300 calories: 1 piece o ruit, 1 ounce stringcheese and ¾ ounce almonds or snack in a ternoon+ 1 more cup vegetables at dinner.
Going up? Slimming down! Take the stairs instead o the elevator.
DAY ELEVEN
Keep track o what you’ve done and how you eel each day.
Today I elt: ___________________ My avorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
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BREAKFAST
LUNCH
SNACK
DINNER
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Amy’s Organic Cream of Rice Bowl or 1½ cups o your avorite gluten- ree hot cereal½ cup sliced resh or rozen strawberries3 tablespoons sliced almonds or other nuts½ cup 1% at milk or soymilk
¾ cup Amy’s RefriedBlack Beans with
2 corn tortillas½ ounce shredded cheese½ cup carrots and cucumbers2 tablespoons o your avorite
Amy’s Salsa
6 gluten- ree crackers1 small apple
Amy’s Baked Ziti Kids Meal3 cups salad2 tablespoons reduced at dressing
For an extra 300 calories: add ½ cup gluten- ree cerealand ½ cup milk at break ast + 1 ounce string cheese or½ cup cottage cheese at snack + 1 cup 1% at milk orsoy milk with dinner.
Be gentle with yoursel . Baby steps add up.
DAY TWELVE
Keep track o what you’ve done and how you eel each day.
Today I elt: ___________________ My avorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
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BREAKFAST
SNACK
LUNCH
DINNER
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Amy’s Organic Cream of Rice Bowl or 1½ cups o your avorite gluten- ree hot cereal1 small apple grated into it1 teaspoon cinnamon1 8 ounce glass o 1% at milk or soymilk
¾ cup cottage cheese½ cup berries, pineapple or other ruit
1 Amy’s Bistro Burger1 medium baked potato with
Amy’s Salsa , lemon juice orlow- at dressing
3 cups salad drizzled with 1 tablespoon vinegar and1½ teaspoon olive oil
Amy’s Roasted Vegetable Tamale1-2 cups steamed mixed veggies topped with
your avorite salt- ree seasoning1 teaspoon olive oil
a squeeze o lime
2 cups shredded cabbage1 tablespoon rice or other
vinegar and a splash o hot sauce
For an extra 300 calories: includeanother ½ cup gluten- ree cereal at break ast + ½ cupcottage cheese and ½ cup ruit at snack + ½ ounce cheeseon baked potato or burger at lunch.
Don’t drink your calories! Sodas and ruit juice are loaded withcalories.
DAY THIRTEEN
Keep track o what you’ve done and how you eel each day.Today I elt: ___________________ My avorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
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NUTRITIONALBREAKDOWNS
DAY ONECalories 1280Protein (gms) 41Carbohydrates (gms) 159Fat (gms) 60Fiber (gms) 24Sodium (mg) 2055With Lower Sodium
DAY FOURCalories 1320Protein (gms) 77Carbohydrates (gms) 186Fat (gms) 33Fiber (gms) 20Sodium (mg) 2446With Lower Sodium
DAY SEVEN Calories 1310Protein (gms) 40Carbohydrates (gms) 185Fat (gms) 49Fiber (gms) 28Sodium (mg) 2220With Lower Sodium
DAY TENCalories 1577
Protein (gms) 51Carbohydrates (gms) 229Fat (gms) 72Fiber (gms) 35Sodium (mg) 2486With Lower Sodium
DAY THIRTEENCalories 1333Protein (gms) 54
Carbohydrates (gms) 199Fat (gms) 39Fiber (gms) 43Sodium (mg) 1930With Lower Sodium
DAY TWOCalories 1423Protein (gms) 53Carbohydrates (gms) 200Fat (gms 44Fiber (gms) 30Sodium (mg) 2922With Lower Sodium 2222
DAY FIVECalories 1326Protein (gms) 56Carbohydrates (gms) 191Fat (gms) 49Fiber (gms) 24Sodium (mg) 2450With Lower Sodium
DAY EIGHTCalories 1392Protein (gms) 46Carbohydrates (gms) 207Fat (gms) 41Fiber (gms) 39Sodium (mg) 2720With Lower Sodium
DAY ELEVEN Calories 1480
Protein (gms) 65Carbohydrates (gms) 221Fat (gms) 48Fiber (gms) 38Sodium (mg) 2663With Lower Sodium
DAY FOURTEENCalories 1390Protein (gms) 39
Carbohydrates (gms) 249Fat (gms) 47Fiber (gms) 34Sodium (mg) 2242With Lower Sodium 2932
DAY THREECalories 1415Protein (gms) 59Carbohydrates (gms) 186Fat (gms) 34Fiber (gms) 30Sodium (mg) 2551With Lower Sodium
DAY SIX Calories 1478Protein (gms) 51Carbohydrates (gms) 228Fat (gms) 45Fiber (gms) 31Sodium (mg) 1890With Lower Sodium
DAY NINECalories 1525Protein (gms) 64Carbohydrates (gms) 183Fat (gms) 47Fiber (gms) 49Sodium (mg) 2007With Lower Sodium
DAY TWELVE Calories 1360
Protein (gms) 39Carbohydrates (gms) 212Fat (gms) 44Fiber (gms) 29Sodium (mg) 1816With Lower Sodium
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SHOPPING LISTWEEK ONE
Items shown refect purchases or the 1500 calorie-per-day Amy’s Gluten Free Meal Plan .I you would pre er to make any substitutions, make sure to substitute similar Gluten Free items. To ollow the 1800 calorie plan, please purchase the additional items at the end o this list.
AMY’S KITCHEN PRODUCTS Purchase one each o the ollowing unless stated otherwise :
• Amy’s Organic Cream o Rice Bowl (3)• Amy’s To u Scramble Meal• Amy’s Roasted Vegetable Tamale• Amy’s Organic Cream o Tomato Soup• Amy’s Salsa – your choice• Amy’s Brown Rice and Veggie Bowl (2)• Amy’s Mexcian To u Scramble (2)• Amy’s Black Bean Enchilada Whole Meal• Amy’s Black Bean Vegetable or Lentil Soup• Amy’s Rice Macaroni and Cheese• Amy’s Organic Tuscan Bean and Rice Soup• Amy’s Indian Vegetable Korma• Amy’s Organic Chili with Vegetables• Amy’s Shepherd’s Pie• Amy’s Baked Ziti Bowl• Amy’s Chunky Tomato Bisque Soup• Amy’s Cheese Enchilada Whole Meal
FRUITS & VEGETABLES Purchase locally grown and organic when possible.
• 1 pint orange juice • 1 tangerine (or small orange) • 1 package mini carrots • 14 cups salad greens• 1 peach (canned or resh) • 2 apples• 4 cups spinach leaves • 2 pears (canned or resh) • 1 bunch o broccoli • 2 cucumbers• 2 tomatoes• 1 lemon
• 1 medium red onion• Cilantro (i desired) • 1 cup mixed ruit• 3 cups resh or rozen berries• 1 large can pineapple (crushed or cubed) in 100% juice
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SHOPPING LISTWEEK ONE
DAIRY Purchase organic when possible.
• 4 cups non at plain yogurt (1 quart) • 1 quart 1% milk or soymilk (i choosing yogurt rather than milk: increase yogurt by
2 cups and decrease milk by 2 cups) • 1½ ounces grated cheese (Parmesan or Cheddar) • 1 ounce string cheese• 1 cup low at cottage cheese•
½ ounce eta cheese• ½ ounce reduced at Monterrey Jack cheese
PANTRY ITEMS
• Almond butter • Corn tortillas• 3 cups quinoa • Gluten- ree hot cereal• Almonds - slivered or sliced • Organic rice cakes (such as Lundberg) • Pumpkin seeds • Gluten Free crackers or bread
• Sunfower seeds (such as Mary’s Gone Crackers) • Olive oil• Sesame seeds• Balsamic vinegar• Cashews• Raisins or other small, dried ruit• Cinnamon• Vanilla extract
A LITTLE MORE?To ollow the 1800 calorie plan, please add the ollowing items:
• 1 ounce (24) almonds• ½ cup ruit• ½ cup quinoa or other gluten- ree cereal• 1 cup chili• ½ ounce pumpkin seeds• ½ cup berries• ½ cup cottage cheese
• 1½ cups mixed ruit• 1½ ounce low at cheese• 3 cups milk• 1 cup salad greens
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SHOPPING LISTWEEK TWO
AMY’S KITCHEN PRODUCTS Purchase one each o the below unless stated otherwise : • Amy’s Organic Cream o Rice Bowl (3)• Amy’s Chunky Tomato Bisque Soup• Amy’s Bistro Burger (2)• Amy’s Salsa – your choice• Amy’s Garden Vegetable Lasagna• Amy’s To u Scramble (2)•
Amy’s Santa Fe Enchilada Bowl• Amy’s Roasted Vegetable Tamale• Amy’s Light In Sodium Brown Rice & Veggie Bowl (2)• Amy’s Shepherd’s Pie• Amy’s Fire Roasted Southwestern Vegetable Soup• Amy’s Light In Sodium Lentil Soup• Amy’s Teriyaki Bowl• Amy’s Re ried Black Beans• Amy’s Baked Ziti Kids Meal• Amy’s Organic Cream o Tomato Soup
FRUITS & VEGETABLES Purchase locally grown and organic when possible.
• 1 tangerine (or small orange) • 1 package mini carrots• 16 cups salad greens • 1 peach (canned or resh) • 4 apples • 2 pears (canned or resh) • 1 bunch celery • 2 cucumbers
• 1 bunch o broccoli • green onions• 1 cup resh or rozen mixed veggies • 1 lemon• 4 cups baby spinach leaves • 1 lime• 1 medium baked potato• 3 cups shredded cabbage• garlic clove• Chopped resh parsley or ½ cup chopped spinach• 1½ cups rozen Asian vegetable mix (without sauce) • 3 cups resh or rozen berries• 1 large can pineapple (crushed or cubed)
• 1 cup mixed ruit• 4 ounces orange juice
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SHOPPING LISTWEEK TWO
DAIRY Purchase organic when possible.
• 4 cups non at plain yogurt (1 quart) • 1 quart 1% milk or soymilk (i choosing yogurt rather than milk: increase yogurt by
2 cups and decrease milk by 2 cups) • ½ ounce grated cheese (Parmesan or Cheddar) • 2 teaspoons grated parmesan cheese• 1 ounce string cheese•
3
/ 4
cup low at cottage cheese• Frozen ruit bars
ADDITIONAL PANTRY ITEMSI you have already purchased pantry items or Week One, only a ew additional items need to be purchased. All other items come in large quantities and can be used again or Week Two.
• Hot sauce• Salt- ree seasoning blend
• Sesame Oil• Rice Vinegar• No sugar added jam/all ruit perserves (such as Cascadian Farms, Kozlowski)
A LITTLE MORE?To ollow the 1800 calorie plan, please add the ollowing items:
• 1 ounce (24) almonds
• ½ cup berries• ½ cup cottage cheese• 1½ cups mixed ruit• 3 ounces low at cheese• ½ cup ruit• 4 cups milk• 1 cup yogurt
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NOTES
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NOTES
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WHY BUY AMY’S?
It’s delicious and tastes homemade!Amy’s ood tastes good because it’s made rom the kind o real ood ingredients that
people use in their own kitchens . . . no additives, no MSG, no preservatives,no GMOs and no trans ats. Each burrito and enchilada is hand-rolled,
every pizza crust is hand-stretched and topped, and our ingredients are care ullyplaced in each entrée.
IT’S MADE FROM ORGANIC INGREDIENTS.
Fruits, vegetables and grains are grown organically, the way nature intendedood to grow, without the use o insecticides and other
harm ul chemicals.
EVERYTHING IS VEGETARIAN.
No meat, sh, shell sh, poultry, eggs or peanuts are ever used in any Amy’sproducts. Dairy cheeses are made with pasteurized rBST hormone- ree milk
and do not contain animal enzymes or animal rennet.
SPECIAL DIET? NO PROBLEM.
Amy’s makes several products or people with dietary restrictions.Many o our customers ollow special diets, whether allergy-related or
simply to live a healthier li estyle. Please visit us at www.amys.com or a complete list o products.
LET OUR CUSTOMERS TELL YOU!We get such wonder ul letters! Read some o our many letters rom satis ed
customers on our website — or simply try a delicious Amy’s meal or yoursel .
AMY’S KITCHEN, INC. • P.O. Box 4759, Petaluma, CA 94955www.amys.com
Join the conversation on Facebook! www.facebook.com/AmysGoOrganic
Amy’s is available in natural oods and grocery stores, supermarkets and selected warehouse and club stores throughout the United States, Canada,
Mexico and abroad.