Recipes Male 300 Calorie

8/14/2019 Recipes Male 300 Calorie

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nt Page: Discovery Heatlh Diet & Fitness http://www.in2nutrition.com/discovery2/index.cfm?template=prin

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Tuesday, September 14 CARBS PROTEIN FAT CALORIES

8:00 AM Peach Oatmeal 31 31 7 311

11:00 AM Cottage Cheese Peaches & Strawberries 30 33 9 333

2:00 PM Spicy Grilled Cheese 36 36 12 396

5:00 PM Pork Meatballs in Pineapple Sauce 33 31 9 337

8:00 PM Chicken Pizza 37 36 9 373

167 167 46 1,750

Wednesday, September 15 CARBS PROTEIN FAT CALORIES

8:00 AM Garden Scramble 32 38 8 352

11:00 AM Chocolate Bar 31 32 7 315

2:00 PM Triple Berry Fruit Salad 32 31 5 297

5:00 PM Bruschetta with Chicken 31 33 10 346

8:00 PM Turkey and Black Beans 35 44 9 397

161 178 39 1,707

Thursday, September 16 CARBS PROTEIN FAT CALORIES

8:00 AM Cinnamon Raisin Bran Muffin 31 32 6 306

11:00 AM Peanut Butter Banana Shake 32 30 6 302

2:00 PM Chicken Patties 33 36 9 357

5:00 PM Egg Whites, Apples and Nuts 31 31 7 311

8:00 PM Sizzling Beans with Chicken 31 35 7 327

158 164 35 1,603

Friday, September 17 CARBS PROTEIN FAT CALORIES

8:00 AM Chicken Avocado Breakfast Tortilla 30 32 7 311

11:00 AM Szechuan Pork 28 32 7 303

2:00 PM Antipasto Salad 31 34 11 359

5:00 PM Chocolate Peanut Butter Mousse 31 33 9 3378:00 PM Turkey Burger 34 32 13 381

154 163 47 1,691

Saturday, September 18 CARBS PROTEIN FAT CALORIES

8:00 AM Apricot Parfait 32 31 8 324

11:00 AM Antipasto 32 39 8 356

2:00 PM Salmon Sandwich 35 33 14 398

5:00 PM Strawberry Soy Smoothie 32 33 6 314

8:00 PM Hawaiian Pizza 34 34 7 335

165 170 43 1,727

Sunday, September 19 CARBS PROTEIN FAT CALORIES8:00 AM Blueberry Crepes 32 32 6 310

11:00 AM Raisin Nut Bar 32 32 7 319

2:00 PM Waldorf Salad 48 29 8 380

5:00 PM Chocolate Yogurt w/ Bananas 31 31 7 311

8:00 PM Santa Fe Chicken Burrito 32 35 9 349

175 159 37 1,669

Monday, September 20 CARBS PROTEIN FAT CALORIES

8:00 AM Raspberry French Toast 31 32 6 306

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11:00 AM Oatmeal Tuna Snack 27 31 7 295

2:00 PM Chicken Salad 32 35 9 349

5:00 PM Strawberry Pudding 29 32 7 307

8:00 PM Beef and Bean Burrito 35 30 18 422

154 160 47 1,679

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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312

this meal ACTUAL 30 30 6 0 5 6 294





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Mags's Meals for Tuesday, September 14 - Monday, September 20

Peach Oatmeal

Ingredients

1 tsp oil, safflower 6 Tbls protein powder, vanilla

cup peach slices, lite canned 1 cup oatmeal, cooked

Spices / Flavoring

tsp cinnamon 1 tsp splenda (optional)

Preparation:Drain juice from peaches, setaside.(Peaches may be dice if

prefered)

Combine cooked oatmeal withpeaches & remaining ingredints. Mixwell & serve immediately.

Cottage Cheese Peaches & Strawberries

Ingredients

14 Tbls cottage cheese, low-fat

tsp vanilla extract 3 Tbls oatmeal, uncooked 1 tsp oil, safflower cup peach slices, lite canned cup strawberries

Preparation:Drain juice from thawed fruit

Mix ingredients

Serve immediately or chilled

Spicy Grilled Cheese

Ingredients

2 slices bread (rye, pumpernickel,flourless)

4 oz cheddar cheese, low-fat tsp jalapeno pepper 1 Tbl salsa 1 tsp oil, high oleic safflower

Side Dish

medium orange

Preparation:Spread oil in pan and place one halfof the bread on top of it. Dice

jalapeno peppers and mix with salsa.Spread on half of bread and layersliced cheese on top. Lay other halfof bread on top.

Grill sandwich over medium heatuntil golden brown on one side. Flipover and grill other side.

Serve with orange on the side andenjoy!

Pork Meatballs in Pineapple Sauce

Ingredients

cup bell pepper 1 Tbl cornstarch cup onion cup water chestnuts 1 egg white 3 tsp soy sauce, lite 1 tsp garlic cup pineapple, chunks in juice

Preparation:Mix together ground pork, dicedwater chestnuts, onion, garlic, eggwhite, salt, 1 teaspoon cornstarch,and 1 teaspoon soy sauce. Blendwell.

Shape mixture into balls, 1-inch indiameter.



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4 oz ground pork 1 tsp oil, high oleic safflower

Spices / Flavoring

tsp salt, lite tsp ginger

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

Drain pineapple juice into saucepan.Stir in ginger, remaining cornstarchand remaining soy sauce. Bring to aboil, stirring constantly, until mixturethickens. Mix in the pineapple chunks

and green pepper. Add meatballs.Cook through and serve.

Chicken Pizza

Ingredients

1 pocket pita pocket, whole-wheat 1 tsp parmesan cheese 1 oz chicken, broiled cup mushrooms

tsp oil, olive 2 medium olives, black 1 cup spinach, steamed medium tomato 1 Tbl tomato sauce tsp garlic oz cheese, non-fat

Spices / Flavoring

tsp salt, lite tsp black pepper tsp oregano tsp dried basil

Preparation:Set pita and grated cheese aside.

Combine diced vegetables, chicken,and remaining ingredients and

seasonings. Spread on pita andsprinkle with cheese.

Cook under broiler until cheesemelts. Enjoy!

Garden Scramble

Ingredients

1 cup mushrooms cup onion 1 medium tomatoes 5 egg whites tsp oil, high oleic safflower 1 cup broccoli 1 oz cheese, low-fat

Side Dish

cup grapes 1 slice bread (rye, pumpernickel,

flourless)

Preparation:Set bread and grapes aside

Chop vegetables, saute in oiled pan

Mix egg whites with vegetables andscramble over low to medium heat

Add cheese

Serve with bread and grapes on side

Chocolate Bar



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this meal ACTUAL 31 30 5 0 11 30 289



Ingredients

10 Tbls applesauce, unsweetened tsp vanilla extract 4 Tbls oatmeal, uncooked 1 Tbl protein powder, vanilla 7 egg whites 2 tsp splenda (optional) 1 tsp oil, high oleic safflower tsp cocoa, unsweetened

Preparation:Mix egg whites, uncooked oatmealand remaining ingredients

Spray baking dish with non-stickcooking spray. Pour in mixture andmicrowave on high for 2 to 3minutes. Baking time may vary

Make sure it is thoroughly cooked

Let cool 2 to 3 minutes

Triple Berry Fruit Salad

Ingredients

tsp vanilla extract cup grapes 6 Tbls protein powder, vanilla 1 Tbl walnuts, chopped

1 tsp splenda (optional) cup blueberries 1 cup strawberries 1 cup raspberries 4 Tbls yogurt, nonfat-plain

Spices / Flavoring

tsp cinnamon

Preparation:Drain juice from (thawed) fruit andmix with remaining ingredients.Sprinkle with cinnamon.

Enjoy!

Bruschetta with Chicken

Ingredients 1 slice bread (rye, pumpernickel,

flourless)

2 oz chicken, broiled 1 tsp oil, olive 3 Tbls ricotta cheese, non-fat 3 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, andparsley. Set aside.

Toast bread under broiler until topbecomes crusty. Spread ricottamixture on top of bread.

Mix minced garlic, olive oil, dicedbroiled chicken, diced tomatoes, andbasil (use fresh basil if you can) andseason with salt and pepper. Spreadtomato mixture on top of bread.

Enjoy!

Turkey and Black Beans

Ingredients

cup beans, black 2 cups broccoli 3 Tbls tomato sauce 2 oz skinless turkey breast 2 cups zucchini

Preparation:Heat oil in skillet and add choppedvegetables and remainingingredients.

Cook until vegetables become fork



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carbs protein fat sat fat fiber sugar calories

per meal TARGET 31 31 7 0-3 5-7 0-12 312this meal ACTUAL 35 31 8 0 14 10 336







1 tsp garlic 1 tsp oil, high oleic safflower 2 slices onions, red

Spices / Flavoring

tsp lawry's salt free 17 tsp salt, lite tsp cayenne pepper

tender and sauce becomes thick.Season to taste.

Enjoy!

Cinnamon Raisin Bran Muffin

Ingredients

6 Tbls protein powder, vanilla 6 tsp raisins 1 Tbl all bran cereal tsp baking soda 1 tsp splenda (optional) 3 tsp almonds, ground 3 Tbls oatmeal, ground

Spices / Flavoring tsp cinnamon

Preparation:For a muffin, add 1/2 cup water, mixand microwave without lid for about 2minutes. Let cool

For a warm cereal, add 1/2 cup warmwater and eat with a spoon

Peanut Butter Banana Shake

Ingredients

1 medium banana tsp vanilla extract tsp oil, safflower Tbl peanut butter, natural 6 Tbls protein powder, vanilla

4 Tbls yogurt, nonfat-plain

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

Add additional ice if needed

Chicken Patties

Ingredients

2 oz chicken, broiled 1 tsp lemon juice 7 Tbls oatmeal, uncooked 2 egg whites 1 tsp oil, high oleic safflower 1 slice onion, red

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 withspices and spoon mixture into heated

pan (with oil) to form patties. Cook onlow to medium heat until goldenbrown, then flip over and cookthoroughly on the other side.

Enjoy with orange on the side!



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Egg Whites, Apples and Nuts

Ingredients

3 almonds, whole 16 Tbls applesauce, unsweetened medium apple medium tomato 1 Tbl walnuts, chopped

8 egg whites

Preparation:Boil eggs for about 15 min. and letcool. Cut eggs in half and discardegg yolks. Season if desired

Serve with sliced tomatoes on eggwhites along with remainingingredients on the side

Sizzling Beans with Chicken

Ingredients

2 cups green beans 2 oz chicken, broiled cup pasta 1 Tbl 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 aldente. Drain water from pasta andset aside.

Combine remaining ingredients and

seasonings in saucepan and cookuntil liquid is reduced by half.

Serve over pasta and enjoy!

Chicken Avocado Breakfast Tortilla

Ingredients

Tbl avocado

cup bell pepper 1 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

cup grapes

Preparation:Set tortilla and avocado aside

Chop vegetables, saute in oiled pan

Mix egg whites with vegetables andscramble over medium heat then addcooked chicken

Scoop mixture into center of warmtortilla and top with avacado

Serve with grapes

Szechuan Pork

Ingredients

cup bell pepper cup broccoli 1 cup carrots cup onion 4 oz lean pork tenderloin cup rice, brown cooked 3 tsp sherry

Preparation:Heat oil in skillet and stir-fry thevegetables with garlic and ginger for1-2 minutes. Push aside.

Cut pork into strips. Stir-fry theslivers of pork for 1 to 2 minutes andrecombine with the vegetables. Add



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this meal ACTUAL 31 30 10 1 10 11 334



1 cup snow peas 2 tsp vinegar, red wine 2 tsp soy sauce, lite 1 tsp garlic tsp oil, high oleic safflower

Spices / Flavoring

tsp chili powder

the remaining ingredients andseasonings (as desired). Stir andheat throughly.

Serve at once with cooked rice.

Enjoy!

Antipasto Salad

Ingredients

cup artichoke hearts 2 tsp vinegar, balsamic cup bell pepper cup garbanzo beans 3 slices ham, lean 1 tsp lemon juice 1 cups lettuce, iceberg tsp oil, olive

5 medium olives, black 2 medium tomatoes 3 slices turkey breast, deli-style oz cheese, mozarella, non-fat 1 slice onion, red

Spices / Flavoring

tsp salt, lite tsp black pepper tsp dried basil

Preparation:Combine lemon juice, balsamicvinegar, garlic, basil, salt, pepper,and oil to make the dressing. Setaside.

Julienne meats and cheese and chopvegetables.

Toss all ingredients together with the

dressing and enjoy!

Chocolate Peanut Butter Mousse

Ingredients

medium banana tsp vanilla extract tsp oil, safflower Tbl peanut butter, natural 2 Tbls protein powder, chocolate 7 oz tofu, extra firm 1 tsp splenda (optional) 4 Tbls yogurt, nonfat-plain tsp cocoa, unsweetened

Preparation:Mash tofu and bananas with fork

Add all remaining ingredients, stiruntil smooth

Serve chilled

Turkey Burger

Ingredients


cup lettuce, iceberg 2 tsp mustard medium tomato 3 oz turkey, lean ground 1 egg white

Preparation:Spread oil in pan. Set aside.

Combine egg whites, turkey, andseasonings. Spread to form patty inheated, oiled pan. Cook overmedium heat until brown. Flip overand cook thoroughly on other side.



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this meal ACTUAL 31 38 7 1 21 15 339

1 slice onion, red

Spices / Flavoring

tsp salt, lite tsp black pepper tsp garlic powder tsp dried dill

Side Dish

medium orange

Spread mustard on half of bread andtop with burger followed by lettuce,sliced tomato, and onion.

Enjoy with oranges on the side!

Apricot Parfait

Ingredients

tsp cinnamon 3 Tbls oatmeal, uncooked tsp oil, safflower 5 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 withremaining ingredients.

Can be serve immediately or chilledthen served.

Antipasto

Ingredients

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

Spices / Flavoring

tsp dried basil

Preparation:Mix the oil, vinegar, and basil. Setaside.

Chop and/or julienne vegetables andmeat and place all ingredients on aplatter.

Drizzle dressing over top and enjoy!

Salmon Sandwich



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Ingredients


cup cucumber cup lettuce, iceberg 1 tsp mustard, dijon tsp oil, safflower 3 oz salmon, cooked medium tomato 1 Tbl yogurt, nonfat-plain

Spices / Flavoring

tsp salt, lite tsp black pepper tsp garlic powder tsp dried dill tsp lemon herb seasoning

Side Dish

medium orange

Preparation:Combine salmon, yogurt, mustard, oiland spices together.

Spread mixture on half of bread. Topwith sliced vegetables followed bythe other half of bread to make asandwich.

Enjoy with oranges on the side!

Strawberry Soy Smoothie

Ingredients

tsp oil, safflower 8 Tbls soy milk 2 Tbls all bran cereal 2 cups strawberries 5 Tbls protein powder, strawberry



Hawaiian Pizza

Ingredients

cup bell pepper pocket pita pocket, whole-wheat 2 tsp parmesan cheese 5 slices ham, lean 2 Tbls tomato sauce 1 tsp garlic cup pineapple, chunks in juice oz cheese, non-fat slice onion, red

Spices / Flavoring

tsp black pepper tsp dried basil

tsp italian seasoning


Dice ham and vegetables. Combinewith remaining ingredients andseasonings (as desired) and spreadon pita.

Sprinkle grated cheese on top andcook under broiler until cheese melts.

Enjoy!

Blueberry Crepes

Ingredients

7 egg whites 3 Tbls all bran cereal 1 tsp splenda (optional)

Preparation:Drain juice from thawed blueberries,and set aside



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this meal ACTUAL 31 31 5 0 11 22 293





1 tsp oil, high oleic safflower tsp vanilla extract 1 Tbl protein powder, vanilla tsp cocoa, unsweetened

Spices / Flavoring

1 tsp syrup, lite 1 cups blueberries

Crush All Bran cereal, mix with eggwhites and remaining ingredients

Pour mixture to pancake form in oiledskillet. Cook over medium heat untilgolden, flip over

Place crepe in serving dish, addblueberries to the crepe, then roll up

Pour syrup over top

Raisin Nut Bar

Ingredients

tsp vanilla extract 3 Tbls oatmeal, uncooked Tbl protein powder, vanilla 2 tsp raisins

7 egg whites 1 tsp splenda (optional) 1 Tbls almonds, slivered 9 Tbls applesauce, unsweetened

Spices / Flavoring

tsp cinnamon

Preparation:Mix egg whites, uncooked oatmealand remaining ingredients together




Waldorf Salad

Ingredients

cup grapes 2 tsp raisins 1 Tbls walnuts, chopped medium apple 12 Tbls yogurt, nonfat-plain

Spices / Flavoring

tsp vanilla extract

Side Dish

cup cottage cheese, non-fat

Preparation:

Chop apples and combine withwalnuts, raisins, grapes, yogurt, andvanilla extract, to taste.

Serve with cottage cheese.

Enjoy!

Chocolate Yogurt w/ Bananas



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this meal ACTUAL 30 30 8 0 19 10 312



Ingredients

medium banana tsp vanilla extract 4 Tbls protein powder, vanilla Tbl walnuts, chopped 18 Tbls yogurt, lowfat-plain 3 tsp splenda (optional) 1 tsp cocoa, unsweetened

Preparation:Mix ingredients together until desiredconsistency


Santa Fe Chicken Burrito

2 oz chicken, broiled 7 Tbls corn kernels, boiled 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 andremaining ingredients together andplace in center of tortilla.

Microwave on high for 30 secondincrements until the cheese melts.Wrap into a burrito and enjoy!

Raspberry French Toast

Ingredients

1 slice bread (rye, pumpernickel,flourless)

tsp vanilla extract 1 Tbl milk, low-fat , 2% 4 Tbls protein powder, vanilla

3 egg whites 1 tsp splenda (optional) 1 tsp oil, high oleic safflower 1 Tbl orange juice

Spices / Flavoring

1 cups raspberries

Preparation:Set bread & raspberries aside

Mix egg whites with remainingingredients.Place bread into mixtureand let soak for about 1 minute

Pour the bread and rest of mixtureinto oiled skillet. Cook over mediumheat, flip over when golden brown

Scoop excess liquid onto bread so itwon't burn, continue to cook otherside

Serve with raspberries on top.

Oatmeal Tuna Snack

Ingredients

1 tsp parmesan cheese 3 Tbls oatmeal, uncooked 3 oz tuna, canned in water 3 Tbls yogurt, lowfat-plain tsp oil, high oleic safflower

Spices / Flavoring

tsp salt, lite tsp lemon herb seasoning

Preparation:Set apple aside

Mix all ingredients in a bowl andseason

Serve with apple on the side

This is a super-quick healthy snack.



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Side Dish

2 medium apples

Chicken Salad

Ingredients

1 cup bell pepper cup celery 2 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 2 Tbls yogurt, nonfat-plain 2 slices onions, red

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 and pepper tomake a dressing.

Chop vegetables and toss withchicken, pasta, dressing and lettuce.

Enjoy!

Strawberry Pudding

Ingredients

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

1 cups strawberries 5 Tbls protein powder, strawberry 14 Tbls yogurt, nonfat-plain

Preparation:Mix all ingredients in a bowl

Serve chilled

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

Beef and Bean Burrito

Ingredients

cup beans, black 5 oz beef, ground lean 2 tortillas, corn

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

Spices / Flavoring

tsp salt, lite

Preparation:Cook meat in pan until brown. (Ifdesired, season with lite salt andpepper). Add remaining ingredients

(except for cheese). Top with gratedcheese.

Place mixture into center of warmedtortilla and roll into a burrito.

Enjoy!



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8:00 AM Strawberry Oatmeal 33 36 7 339

11:00 AM Italian Custard with Blueberries 30 32 6 302

2:00 PM Egg White Sandwich 36 33 8 348

5:00 PM Raspberry Shake 31 33 7 319

8:00 PM Pasta in Tomato Cream Sauce 27 32 8 308

157 166 36 1,616


8:00 AM Scrambled Eggs with Toast 30 32 6 302

11:00 AM Blueberry Bar 31 31 6 302

2:00 PM Stuffed Tomato with Chicken 32 35 11 367

5:00 PM Power Snack 32 33 7 323

8:00 PM Beef Stir Fry 30 37 14 394

155 168 44 1,688


8:00 AM Peach Oatmeal with Egg Whites 30 31 7 307

11:00 AM Tuna Stir Fry 32 38 8 352

2:00 PM Salmon Patties 32 36 11 371

5:00 PM Cheese, Oranges and Nuts 30 31 7 307

8:00 PM Thai Chicken Pasta 27 33 9 321

151 169 42 1,658

Friday, September 24 CARBS PROTEIN FAT CALORIES

8:00 AM Scrambled Egg Breakfast Tortilla 34 30 9 337

11:00 AM Tuna and Crackers 31 30 7 307

2:00 PM Honolulu Seafood Salad 32 32 8 328

5:00 PM Italian Custard with Pears 33 33 7 3278:00 PM Tuna Tortilla 33 32 8 332

163 157 39 1,631

Saturday, September 25 CARBS PROTEIN FAT CALORIES

8:00 AM Pear Parfait 31 33 7 319

11:00 AM Cottage Cheese and Pears 30 33 9 333

2:00 PM Egg Pocket 37 36 6 346

5:00 PM Banana Shake 32 32 6 310

8:00 PM Mediterranean Pizza 31 40 10 374

161 174 38 1,682

Sunday, September 26 CARBS PROTEIN FAT CALORIES8:00 AM Peach Crepes 31 33 7 319

11:00 AM Chocolate Peanut Butter Bar 32 30 5 293

2:00 PM Ahi Tuna Tonnato 31 35 8 336

5:00 PM Strawberry Nut Yogurt 31 28 7 299

8:00 PM Salmon Salad Lettuce Wrap 31 33 12 364

156 159 39 1,611

Monday, September 27 CARBS PROTEIN FAT CALORIES

8:00 AM Strawberry French Toast 32 33 6 314



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11:00 AM Egg White Oatmeal Snack 31 30 7 307

2:00 PM Turkey, Apple, and Avocado Salad 31 31 9 329

5:00 PM Chocolate Pudding 31 22 7 275

8:00 PM Chicken Quesadillas 34 34 9 353

159 150 38 1,578

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Mags's Meals for Tuesday, September 21 - Monday, September 27

Strawberry Oatmeal

Ingredients

1 tsp oil, safflower cup strawberries

6 Tbls protein powder, strawberry 1 cups oatmeal, cooked

Spices / Flavoring


Preparation:Drain juice from thawed strawberries

Combine cooked oatmeal with thestrawberries and the remainingingredients

Serve immediately

Italian Custard with Blueberries

Ingredients

tsp vanilla extract 1 tsp oil, safflower

2 Tbls protein powder, vanilla 9 Tbls ricotta cheese, non-fat cup blueberries 1 Tbl oatmeal, ground 3 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


1 oz cheddar cheese, low-fat 5 egg whites 1 tsp oil, high oleic safflower

Spices / Flavoring

tsp salt, lite tsp black pepper

Side Dish

medium orange

Preparation:Cook egg whites in pan with oil.Season with salt and pepper, asdesired.

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

Serve with oranges on the side.

Enjoy!

Raspberry Shake

Ingredients

1 tsp oil, safflower 6 Tbls protein powder, vanilla 4 Tbls yogurt, lowfat-plain 3 Tbls all bran cereal 2 cups raspberries





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this meal ACTUAL 31 32 6 0 15 33 306





Spices / Flavoring


Pasta in Tomato Cream Sauce

Ingredients

1 tsp parmesan cheese 2 oz chicken, broiled 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


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

Serve cream sauce over the pastaand sprinkle with parmesan cheese.

Enjoy!

Scrambled Eggs with Toast

Ingredients

1 Tbl milk, low-fat , 2% 8 egg whites 1 tsp oil, high oleic safflower

Spices / Flavoring

tsp salt, lite

tsp black pepper

Side Dish


1 cup grapes

Preparation:Set bread & grapes aside

Mix seasoned egg whites and milk inseperate bowl

Add egg mixture to a preheated oiled

skillet, Cook over low to medium heat

Serve toasted bread and grapes onthe side

Blueberry Bar



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this meal ACTUAL 31 31 11 1 9 12 347



Ingredients

10 Tbls applesauce, unsweetened tsp vanilla extract 3 Tbls oatmeal, uncooked 1 Tbl protein powder, vanilla 7 egg whites 1 tsp oil, high oleic safflower cup blueberries

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

Spray microwave safe bowl withnon-stick cooking spray and pour inmixture. Microwave on high for 2 to 3minutes. Baking time may vary



Stuffed Tomato with Chicken

Ingredients

cup bell pepper 1 slice bread (rye, pumpernickel,

flourless)

3 tsp parmesan cheese 2 oz chicken, broiled cup mushrooms 1 tsp oil, olive cup onion cup scallions 2 medium tomatoes 1 tsp garlic

Spices / Flavoring

tsp salt, lite tsp black pepper tsp parsley, dried tsp dried basil

Preparation:Dry bread out in 200 degree ovenand, once cooled, crumble to makebread crumbs. Set aside.

Preheat oven to 350 degrees.

Wash and dry tomatoes. Cut in halfand remove seeds. Drain upsidedown on paper towels whilepreparing stuffing.

To make stuffing, combine the basil,parsley, diced chicken, scallions,onion, mushrooms, garlic, parmesancheese, bread crumbs, salt andpepper. Divide the stuffing betweenthe tomato halves. Place tomatoes ina baking pan. Drizzle oil over thetops of the tomatoes.

Bake 25-30 minutes or until filling iscrisp and golden. Serve hot.

Power Snack

Ingredients

1 oz cheese, low-fat 5 high fiber crackers 4 medium olives, black 1 medium tomato

8 egg whites

Spices / Flavoring


Preparation:Boil eggs for about 15 min. and letcool. Cut eggs in half and discardegg yolks. Season as desired

Place on plate along with crackers,cheese, olives and sliced tomatoes

Beef Stir Fry



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this meal ACTUAL 30 33 12 3 13 4 360



Ingredients

cup beef stock 2 oz beef, lean 2 cups broccoli Tbl cornstarch 1 cups mushrooms 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

Preparation:Prepare rice as directed on packagewhile stir frying.

Slice beef into thin strips andmarinate beef in soy sauce, sesameoil, sherry, and cornstarch for, atleast 10 minutes (overnight is okay).

Slice broccoli into smaller pieces.

Heat wok or deep pan. Add higholeic oil and stir to coat sides. Addmeat (with marinade). Stir and fryuntil barely pink - about 30 secondsto 1 minute. Set meat aside.

Add minced ginger and garlic to wok.Stir briefly. Add the vegetables. Stir 2minutes over high heat. Add beefstock, cover and lower flame.Simmer 5 minutes.

Increase heat, add meat tovegetables. Toss (stir fry) until juiceis thickened.

Enjoy over hot rice!

Peach Oatmeal with Egg Whites

Ingredients

1 tsp oil, safflower 7 egg whites cup peach slices, lite canned 1 cup oatmeal, cooked

Spices / Flavoring


Preparation:Cook oatmeal

Pour seasoned egg whites into oiledskillet, cook until done

Mix oatmeal with rest of ingredients

Serve with eggs

Tuna Stir Fry

Ingredients

cup bell pepper 2 cups broccoli cup carrots

cup celery cup mushrooms cup rice, brown cooked cup scallions cup snow peas 3 oz tuna, canned in water cup water chestnuts 3 tsp soy sauce, lite 1 tsp garlic tsp ginger 1 tsp oil, high oleic safflower

Spices / Flavoring

Preparation:Prepare rice as directed on packageand keep warm.

Heat a large skillet or wok overmedium heat and coat with the oil.Add bell pepper, scallions, and garlicand stir fry 15 seconds. Addjulienned carrots, celery, waterchestnuts, snowpeas, broccoliflorets, and mushrooms. Stir fry untilvegetables are crisp tender. (Do notovercook.)

Combine soy sauce, garlic powder,and ginger stirring until well mixed.Add to skillet or wok. Cook over highheat, stirring frequently until sauce is



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tsp black pepper tsp garlic powder

slightly thickened. Add tuna, stirringto coat well.

Enjoy with rice!

Salmon Patties

Ingredients

1 tsp lemon juice 2 oz salmon, cooked 3 egg whites tsp oil, high oleic safflower 4 Tbls oatmeal, ground 1 slice onion, red

Spices / Flavoring

tsp salt, lite tsp black pepper tsp garlic powder tsp dried dill tsp lemon herb seasoning

Side Dish

8 Tbls applesauce, unsweetened

Preparation:Spread oil in pan.

With exception to the applesauce,mix all ingredients together withspices.

Spoon mixture into heated pan withoil and spread to form patties. Cookon low to medium heat until one sideis golden brown. Flip over and cookthoroughly on other side

Enjoy with applesauce served on theside.

Cheese, Oranges and Nuts

Ingredients

3 almonds, whole 3 high fiber crackers

medium orange 1 Tbl walnuts, chopped 3 oz cheese, cheddar- nonfat

Preparation:Place sliced cheese on crackers

Serve with oranges and nuts

Thai Chicken Pasta

Ingredients

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

cup pasta Tbl peanuts Tbl peanut butter, natural cup water chestnuts 3 tsp soy sauce, lite

Spices / Flavoring

tsp black pepper tsp ginger


Combine vinegar, soy sauce, peanutbutter, and ginger to make a sauce.Toss with remaining ingredients andserve over pasta. Spice as desired.

Enjoy!



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Scrambled Egg Breakfast Tortilla

Ingredients

1 oz cheese, low-fat cup mushrooms cup onion medium tomato 2 tortillas, corn 7 egg whites

tsp oil, high oleic safflower

Spices / Flavoring


Preparation:Set tortilla and cheese aside

Mix egg whites, chopped vegetables,and remaining ingredients together

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

Spice as desired

Scoop mixture into center of warmedtortilla with cheese layered on bottom

Tuna and Crackers

Ingredients

4 high fiber crackers

tsp mustard, dijon tsp oil, safflower 2 medium tomatoes 4 oz tuna, canned in water 2 Tbls yogurt, nonfat-plain

Side Dish

7 almonds, whole

Preparation:Set crackers, sliced tomato, and

almonds aside

Mix all remaining ingredients in abowl

Place tuna mixture and tomatoes ontop 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 cup pasta cup scallions 4 oz shrimp tsp tabasco sauce Tbl walnuts, chopped 1 tsp worcestershire sauce 3 Tbls yogurt, lowfat-plain cup pineapple, chunks in juice

Preparation:Cook pasta and drain in a colander.Rinse with cold water. Drain againand set aside.

Slice avocado crosswise and brushwith lemon juice to preventdarkening. In a mixing bowl, combinethe cooked pasta, lettuce, avocadoslices, pineapple chunks, andcooked shrimp.

For dressing, stir together mustard,yogurt, diced scallions,Worcestershire sauce, and tabasco.

Spoon dressing over the seafoodmixture and toss gently to coat.

Cover and chill in the refrigerator forat least 2 hours.

Sprinkle with broken walnuts andenjoy!



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Italian Custard with Pears

Ingredients

tsp vanilla extract 1 tsp oil, safflower 3 Tbls protein powder, vanilla 6 Tbls ricotta cheese, non-fat cup pear halves, lite canned 3 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 2 tortillas, corn 5 oz tuna, canned in water 2 Tbls yogurt, lowfat-plain

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 ofwarmed tortilla. Roll tortilla and enjoy!

Pear Parfait

Ingredients

tsp vanilla extract 1 Tbl oatmeal, uncooked 1 tsp oil, safflower 6 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

13 Tbls cottage cheese, low-fat 5 Tbls oatmeal, uncooked 1 tsp oil, safflower cup pear halves, lite canned tsp almond extract

Preparation:Drain juice from pears

Mix ingredients




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Egg Pocket

Ingredients

1 pocket pita pocket, whole-wheat cup onion medium tomato 6 egg whites 1 tsp oil, high oleic safflower oz cheese, cheddar- nonfat

Spices / Flavoring

tsp salt, lite tsp black pepper tsp dried basil

Preparation:Set pita bread aside.

Dice tomato and onion and sauteuntil tender in pan with oil. Seasonwith basil.

Add egg whites, salt, and pepper andscramble until egg whites are cookedthrough.

Grate cheese on top and stuff intopita.

Enjoy!

Banana Shake

Ingredients 1 medium banana tsp oil, safflower 6 Tbls protein powder, vanilla 5 Tbls yogurt, lowfat-plain 2 tsp almonds, ground

Spices / Flavoring


Preparation:Add several ice cubes, 1/2 cup waterand ingredients to blender. Mix untildesired consistency

Add additional ice and water ifneeded

Mediterranean Pizza

Ingredients

pocket pita pocket, whole-wheat 1 tsp capers 1 tsp parmesan cheese 1 oz chicken, broiled 7 medium olives, black 1 cup spinach, steamed medium tomato 2 Tbls tomato sauce 1 tsp garlic 1 oz cheese, non-fat

Spices / Flavoring

tsp salt, lite

tsp black pepper tsp oregano tsp dried basil


Combine remaining ingredientstogether and spread over pita.Sprinkle cheese on top.

Cook under broiler until cheesemelts.Enjoy!

Peach Crepes



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Ingredients

tsp vanilla extract 1 tsp oil, safflower 1 Tbl protein powder, vanilla 7 egg whites 4 Tbls all bran cereal 1 tsp splenda (optional) 1 tsp cocoa, unsweetened

Spices / Flavoring

cup peach slices, lite canned

Preparation:Drain juice from peaches, and setaside



Place crepe in serving dish, addpeaches to the crepe, then roll up

Chocolate Peanut Butter Bar

Ingredients

10 Tbls applesauce, unsweetened tsp vanilla extract 4 Tbls oatmeal, uncooked

Tbl peanut butter, natural 1 Tbl protein powder, vanilla 6 egg whites 1 tsp splenda (optional) tsp cocoa, unsweetened

Preparation:Mix egg whites, uncooked oatmeal,applesauce and remainingingredients




Ahi Tuna Tonnato

Ingredients

1 tsp capers lemon 8 medium olives, black cup pasta 5 oz tuna steak 2 Tbls yogurt, nonfat-plain

Spices / Flavoring

tsp salt, lite tsp black pepper tsp parsley, dried

Preparation:Cook tuna under broiler until flaky.

Meanwhile, cook pasta until al denteand set aside.

Puree tuna in food processor.Transfer to mixing bowl. Add otheringredients. Mix well and toss withhot pasta.

Enjoy!

Strawberry Nut Yogurt

Ingredients

tsp vanilla extract tsp oil, safflower 4 Tbls protein powder, vanilla Tbl walnuts, chopped 12 Tbls yogurt, lowfat-plain 2 cups strawberries

Preparation:Drain juice from thawed strawberries





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this meal ACTUAL 30 32 12 2 8 21 356



Spices / Flavoring


Salmon Salad Lettuce Wrap

Ingredients

2 tsp lemon juice 2 cups lettuce, romaine tsp oil, safflower cup onion medium orange 4 oz salmon, cooked 2 medium apples cup celery 3 Tbls yogurt, nonfat-plain

Spices / Flavoring


tsp lemon herb seasoning

Side Dish

1 high fiber cracker

Preparation:Set lettuce, peeled orange, andcrackers aside.

Finely chop apple and vegetables.Combine with all remainingingredients and spices (as desired).

Scoop mixture into center of lettuceleaves and roll into a wrap.

Enjoy with crackers and orange onthe side!

Strawberry French Toast

Ingredients


tsp vanilla extract

1 Tbl milk, low-fat , 2% 4 Tbls protein powder, vanilla 3 egg whites 1 tsp splenda (optional) 1 tsp oil, high oleic safflower 1 Tbl orange juice

Spices / Flavoring

2 cups strawberries

Preparation:Set bread & strawberries aside.

Mix egg whites with remaining

ingredients.Place bread into mixtureand let soak for about 1 minute



Serve with strawberries on top.

Egg White Oatmeal Snack



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Ingredients

6 egg whites 3 tsp almonds, ground 7 Tbls oatmeal, ground

Preparation:Cook egg whites in pan.

Add ground oatmeal and groundalmonds to hot egg whites.

Add salt to flavor.

Turkey, Apple, and Avocado Salad

1 medium apples 1 Tbl avocado cup celery 2 tsp lemon juice 1 cup lettuce, iceberg medium orange 4 tsp raisins cup scallions medium tomato 10 slices turkey breast, deli-style


Spices / Flavoring

tsp curry powder tsp salt, lite

Preparation:Peel orange and set aside.

Make the dressing by mixing thelemon juice, yogurt, curry powderand salt. Set aside.

Chop turkey,apple, and vegetables.Toss all ingredients together withdressing.

Enjoy with orange(s) on the side!

Chocolate Pudding

Ingredients

tsp vanilla extract 1 Tbl protein powder, chocolate 1 tsp splenda (optional) 1 tsp oil, high oleic safflower 24 Tbls yogurt, nonfat-plain tsp cocoa, unsweetened

Preparation:Mix all ingredients in a bowl

Serve chilled

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

Chicken Quesadillas

Ingredients

1 Tbl avocado 1 oz cheddar cheese, low-fat

2 oz chicken, broiled 1 Tbl 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 ontop of tortilla and add chicken,avocado, and salsa.

Cook over low to medium heat untilcheese melts and tortilla begins tocrisp. Fold over in half and serve.

Enjoy with orange on the side!



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8:00 AM Apple Cinnamon Muffin 31 32 7 315

11:00 AM Spicy Pork Taco 29 32 9 325

2:00 PM Cucumber-Tomato Pita 30 32 7 311

5:00 PM Banana Berry Smoothie 31 31 6 302

8:00 PM Eggplant Parmesan 31 35 9 345

152 162 38 1,598


8:00 AM Veggie Scramble 31 30 7 307

11:00 AM Chocolate Coconut Bar 32 31 7 315

2:00 PM Chinese Chicken Salad 31 33 9 337

5:00 PM Turkey and Crackers 31 31 6 302

8:00 PM Chicken Cauliflower Curry 31 29 8 312

156 154 37 1,573


8:00 AM Chocolate Muffin 32 33 7 323

11:00 AM Chocolate Shake 31 30 7 307

2:00 PM Thai Chicken Lettuce Wrap 32 33 7 323

5:00 PM Egg Whites, Orange and Nuts 29 31 6 294

8:00 PM Tuna Dijon 35 34 7 339

159 161 34 1,586

Friday, October 1 CARBS PROTEIN FAT CALORIES

8:00 AM Toast and Poached Eggs 36 33 7 339

11:00 AM Chocolate Banana Soy Smoothie 32 31 6 306

2:00 PM Pineapple Waldorf Salad 31 31 8 320

5:00 PM Chocolate Banana Dip 31 32 5 2978:00 PM Eggplant and Pork 36 34 11 379

166 161 37 1,641

Saturday, October 2 CARBS PROTEIN FAT CALORIES

8:00 AM Cinnamon Raisin French Toast 32 31 6 306

11:00 AM Strawberry Banana Shake 30 32 7 311

2:00 PM Mexican Pita Pocket 34 33 17 421

5:00 PM Peanut Butter Chocolate Shake 31 33 6 310

8:00 PM Turkey Stroganoff 35 35 13 397

162 164 49 1,745

Sunday, October 3 CARBS PROTEIN FAT CALORIES8:00 AM Strawberry Crepes 32 33 7 323

11:00 AM Apple Cinnamon Bar 31 31 5 293

2:00 PM Taco Salad 31 33 14 382

5:00 PM Peanut Butter Shake 31 30 6 298

8:00 PM Beef Vegetable Soup 32 34 10 354

157 161 42 1,650

Monday, October 4 CARBS PROTEIN FAT CALORIES

8:00 AM Blueberry French Toast 32 32 7 319



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11:00 AM Blue Moon Soy Smoothie 31 32 8 324

2:00 PM Stuffed Tomato with Tuna 28 32 9 321

5:00 PM Strawberry Apple Dip 32 31 5 297

8:00 PM Szechuan Chicken in Peanut Sauce 32 30 9 329

155 157 38 1,590

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Mags's Meals for Tuesday, September 28 - Monday, October 4

Apple Cinnamon Muffin

Ingredients

6 Tbls protein powder, vanilla tsp baking soda

1 tsp splenda (optional) 3 tsp almonds, ground 6 Tbls oatmeal, ground 1 piece apple, dried

Spices / Flavoring

tsp cinnamon

Preparation:For a muffin, add 1/2 cup water, mixand microwave without lid for about 2

minutes. Let cool


Spicy Pork Taco

Ingredients

cup bell pepper cup lettuce, iceberg cup onion 3 Tbls salsa 1 medium tomato 1 tortilla, corn oz cheese, non-fat 4 oz ground pork tsp oil, high oleic safflower

Spices / Flavoring

tsp cumin tsp salt, lite

Preparation:

Saute pork in oil over medium heatuntil cooked through.

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

Spoon filling into center of eachwarmed tortilla. Top with cheese andlettuce. Fold sides together andenjoy!

Cucumber-Tomato Pita

Ingredients

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 salt, lite tsp black pepper tsp dried basil tsp dried dill

Side Dish

7 egg whites

Preparation:Set pita aside.

Hard boil eggs, peel, and discard eggyolk. Set egg whites aside.

Toss chopped vegetables togetherwith remaining ingredients andseasonings, as desired.

Stuff into pita bread and serve with

egg whites on the side.

Enjoy!



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this meal ACTUAL 31 31 9 1 16 13 329

Banana Berry Smoothie

Ingredients

medium banana 1 tsp oil, safflower 7 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

3 Tbls tomato sauce 1 egg white tsp garlic 2 oz cheese, non-fat

Spices / Flavoring

tsp salt, lite tsp black pepper tsp dried basil tsp italian seasoning

Preparation:Dry bread out in a 250 degree oven.Once all moisture is gone, crumbleinto bread crumbs and set aside.

Meanwhile, trim ends of eggplant andslice crosswise into circles of equalthickness (approximately 1/4"). Lay

slices on paper towel and sprinklewith salt. Let the eggplant "drain" for15 minutes.

In the meantime, saute onion andgarlic until tender in a saucepan. Addtomato, tomato sauce, basil, salt, andpepper. Simmer for 10 minutes onlow, adding water if necessary.

Whisk egg white with 1 tablespoonwater. Dip eggplant in egg white andthen dredge through a mixture of thebread crumbs, salt, pepper, andItalian seasonings.

Fry in olive oil on both sides andlayer on a baking dish, alternatingeggplant with sauce then gratedcheese(s).

Bake or microwave until cheesemelts.

Veggie Scramble

Ingredients

cup broccoli cup cauliflower cup onion 2 medium tomatoes 6 egg whites cup bell pepper 1 tsp oil, high oleic safflower

Spices / Flavoring


Side Dish

Preparation:

Set bread aside

Add all chopped vegetables (excepttomatoes) to oiled skillet, saute onmedium heat for about a minute

Add seasoned egg whites andtomatoes to skillet, cook until eggsare done

Serve with bread on the side



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this meal ACTUAL 30 29 7 0 10 13 299








Chocolate Coconut Bar

Ingredients 10 Tbls applesauce, unsweetened tsp vanilla extract 3 Tbls oatmeal, uncooked 1 Tbl protein powder, vanilla 7 egg whites 2 Tbls coconut, slivered 1 tsp splenda (optional) tsp oil, high oleic safflower tsp cocoa, unsweetened

Preparation:Mix egg whites, uncooked oatmealand remaining ingredients together




Chinese Chicken Salad

Ingredients

1 Tbl almonds, slivered cup celery 3 oz chicken, broiled 2 cups lettuce, iceberg cup mandarin oranges tsp oil, sesame cup scallions 2 tsp vinegar, red wine 1 cup water chestnuts 1 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, mincedginger, salt, and pepper.

Dice vegetables and toss withremaining ingredients and dressing.

Enjoy!

Turkey and Crackers 4 high fiber crackers 1 Tbls cream cheese, non-fat 2 medium tomatoes 9 slices turkey breast, deli-style

Preparation:Layer crackers with turkey, slicedtomato and remailning ingredients.

Chicken Cauliflower Curry



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this meal ACTUAL 31 28 8 0 12 11 308




this meal ACTUAL 30 29 6 0 17 17 290

Ingredients

3 cups cauliflower 2 oz skinless chicken breast cup chick/vegie stock cup onion cup rice, brown cooked medium tomato 1 Tbl tomato paste 1 Tbl tomato sauce 3 Tbls yogurt, lowfat-plain 2 tsp garlic tsp ginger 1 tsp oil, high oleic safflower

Spices / Flavoring

tsp cilantro 1 tsp curry powder tsp salt, lite tsp black pepper tsp cayenne pepper

Preparation:Cook cauliflower in boiling water for 3minutes. With slotted spoon removecauliflower and place in bowl.

Prepare rice as directed on packageand keep warm.

Heat half of the oil in a skillet, addonion and garlic and saute until

softened.

Stir in stock, cauliflower, currypowder, ginger, salt, tomato sauce,and tomatoes. Cover and simmer for8 minutes. Remove cover and cook 3to 5 minutes longer or until some ofthe liquid has evaporated andcauliflower is tender.

In a separate skillet, cook thechicken breasts, that have beenseasoned with salt and black pepper,in other half of oil over moderatelyhigh heat, turning once, until golden,about 4 minutes per side.

Add in the cauliflower mixture and,also, add yogurt and tomato paste.Cover and cook over low heat for 15minutes. Uncover and cook, stirringoccasionally, until the sauce isthickened. Season with salt andcayenne. Spoon the chicken andsauce onto plates, garnish withcilantro and serve with rice.

Chocolate Muffin

Ingredients

6 Tbls protein powder, chocolate tsp baking soda 2 tsp splenda (optional) 3 tsp almonds, ground 7 Tbls oatmeal, ground tsp cocoa, unsweetened

Preparation:For a muffin, add 1/2 cup water, mixand microwave without lid for about 2minutes. Let cool


Chocolate Shake

Ingredients

1 tsp oil, safflower 4 Tbls protein powder, chocolate 13 Tbls all bran cereal 2 tsp splenda (optional) 8 Tbls yogurt, nonfat-plain tsp cocoa, unsweetened


Add additional if needed



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Thai Chicken Lettuce Wrap

Ingredients

1 tsp vinegar, balsamic cup bean sprouts 3 oz chicken, broiled 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

Preparation:Set crackers, mandarin orange, andlettuce aside.

Combine peanut butter, vinegar, soysauce, pepper, and ginger to make asauce.

Combine chopped vegetables,remaining ingredients, and peanutsauce. Scoop mixture into center oflettuce leaves and wrap together.

Enjoy with crackers and mandarinorange on the side!

Egg Whites, Orange and Nuts

Ingredients

3 almonds, whole 1 medium oranges 1 Tbl peanuts 1 tsp raisins medium tomato 7 egg whites

Preparation:Boil eggs for about 15 min. and letcool. Cut eggs in half and discardegg yolks. Season if desired

Serve with sliced tomatoes on eggwhites along with remainingingredients on the side

Tuna Dijon

Ingredients

1 cup broccoli 1 cup cauliflower 3 tsp mustard, dijon cup pasta 2 oz tuna, canned in water 3 Tbls yogurt, lowfat-plain 1 tsp oil, high oleic safflower

Spices / Flavoring

tsp salt, lite tsp black pepper tsp parsley, dried tsp garlic powder tsp dried dill

Preparation:Boil pasta in water until al dente.Drain water from pasta and setaside.

Combine remaining ingredients andseasonings and toss with pasta.Enjoy!

Toast and Poached Eggs



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Ingredients


6 egg whites tsp oil, high oleic safflower oz cheese, cheddar- nonfat

Spices / Flavoring

tsp salt, lite

tsp black pepper

Side Dish

cup grapes 6 almonds, whole

Preparation:Toast bread and place on servingplate

Add 1/4 cup of water to a small bowlor cup and microwave on high untilhot. Add egg whites and oil to waterand pierce with a fork a couple oftimes. Cover with plastic wrap andcook until done (approximately 1

minute - microwaves may vary)

Spice as desired

Serve remaining ingredients on side

Chocolate Banana Soy Smoothie

Ingredients

medium banana

tsp oil, safflower 5 Tbls protein powder, vanilla 8 Tbls soy milk 2 tsp splenda (optional) tsp cocoa, unsweetened

Preparation:Add several ice cubes and

ingredients to blender. Mix untildesired consistency


Pineapple Waldorf Salad

Ingredients

medium banana cup mandarin oranges

6 Tbls protein powder, vanilla 1 Tbls walnuts, chopped cup pineapple, chunks in juice cup strawberries 3 Tbls yogurt, nonfat-plain

Preparation:Slice fruit and combine allingredients.

Enjoy!

Chocolate Banana Dip

Ingredients

1 medium banana 7 Tbls protein powder, chocolate 4 tsp almonds, ground 4 Tbls yogurt, nonfat-plain

Preparation:Set Banana aside

Mix remaining ingredients in a bowl

Slice banana and dip into chocolatedip

Eggplant and Pork



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Ingredients

2 cups eggplant tsp oil, olive 6 oz pork chops, lean 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

Ingredients


tsp cinnamon tsp vanilla extract 2 Tbls milk, low-fat , 2% 4 Tbls protein powder, vanilla 6 tsp raisins 3 egg whites 1 tsp splenda (optional) 1 tsp oil, high oleic safflower

1 Tbl orange juice

Preparation:Set bread aside.

Mix egg whites with remainingingredients.Place bread into mixtureand let soak for about 1 minute



Strawberry Banana Shake

Ingredients

medium banana 1 tsp oil, safflower 6 Tbls protein powder, vanilla

5 Tbls yogurt, lowfat-plain 1 cups strawberries

Spices / Flavoring




Mexican Pita Pocket



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this meal ACTUAL 30 32 6 0 18 17 302



Ingredients

1 Tbl avocado cup beans, pinto pocket pita pocket, whole-wheat cup lettuce, iceberg cup onion Tbl salsa medium tomato oz cheese, cheddar- nonfat 2 oz beef, ground X lean

Spices / Flavoring

tsp salt, lite tsp black pepper tsp chili powder

Preparation:Saute onions, salsa, and pinto beansuntil onion becomes tender. Addground beef and seasonings, asdesired, and continue to cook untilground beef is no longer pink.

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

Enjoy!

Peanut Butter Chocolate Shake

Ingredients

tsp oil, safflower

Tbl peanut butter, natural 5 Tbls protein powder, chocolate 13 Tbls all bran cereal 2 tsp splenda (optional) 7 Tbls yogurt, nonfat-plain tsp cocoa, unsweetened

Preparation:Add several ice cubes and

ingredients to blender. Mix untildesired consistency


Turkey Stroganoff

Ingredients

1 tsp parmesan cheese

cup mushrooms cup onion cup pasta 2 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 inoil until turkey is cooked through andvegetables are tender.

Remove from heat and blend in soysauce, yogurt, and pepper. Serveover pasta and sprinkle withparmesan cheese. Enjoy!

Strawberry Crepes

Ingredients

7 egg whites 3 Tbls all bran cereal 1 tsp splenda (optional) 1 tsp oil, high oleic safflower tsp vanilla extract 1 Tbl protein powder, vanilla tsp cocoa, unsweetened

Spices / Flavoring

Preparation:Drain juice from thawed strawberries,and set aside





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this meal ACTUAL 31 33 14 4 9 15 382

1 tsp syrup, lite 2 cups strawberries Place crepe in serving dish, add

strawberries to the crepe, then roll up

Pour syrup over top

Apple Cinnamon Bar

Ingredients

10 Tbls applesauce, unsweetened medium apple tsp cinnamon tsp vanilla extract 3 Tbls oatmeal, uncooked 1 tsp oil, safflower 1 Tbl protein powder, vanilla 7 egg whites 1 tsp splenda (optional)

Preparation:Chop apple into small pieces

Mix uncooked oatmeal withremaining ingredients




Taco Salad

Ingredients

cup beans, pinto 4 oz beef, ground lean 1 cup lettuce, iceberg cup onion 1 Tbl salsa

2 medium tomatoes tortilla, corn tsp oil, high oleic safflower 1 oz cheese, cheddar- nonfat

Spices / Flavoring

tsp salt, lite tsp chili powder

Recipes Male 300 Calorie

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