90 Days of Fat Burning

8/13/2019 90 Days of Fat Burning

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Month


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Month

Month 1

Week 1


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Month

Day 1

BreakfastAlmond Honey Oatmeal

Ingredients:

1/2 cup rolled oats

1/2 cup almond milk

1 Tbsp. natural peanut butter or almond butter

1 tsp. honey

Instructions:

Bring all ingredients to a boil in a small saucepan.

Turn to low and cook for 5 minutes.

Nutritional Information:

Calories: 289

Fat: 6 g

Carbs: 46 g

Protein: 11 g

LunchClean Eating Tuna Salad

Ingredients:

2 cooked tuna steaks, cut into 2-inch pieces (about 3 cups)

1 cup ripe mango, diced1 red bell pepper, seeded and chopped

1/2 cup scallions, chopped

2 tbsp fresh cilantro, chopped

1/2 cup reduced-sodium chicken or vegetable broth

1 1/2 tbsp natural peanut butter, unsalted

1 tbsp rice wine vinegar

1 tbsp fresh lime juice

Sea salt and ground black pepper, to taste

4 lettuce or radicchio leaves

4 tbsp dry roasted peanuts, unsalted

Directions:

In a large bowl, combine tuna, mango, red pepper, scallions and cilantro. Toss to combine and set aside

In a small bowl, whisk together broth, peanut butter, vinegar and lime juice. Add it to tuna mixture and

toss gently to coat tuna and vegetables. Season, to taste, with salt and black pepper.

Arrange lettuce leaves on separate plates and spoon 1/4 of tuna mixture into each. Top with roasted


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Monthpeanuts just before serving

Nutritional Info:

Calories: 260

Fat: 12 g

Carbs: 18 gFiber: 4 g

DinnerCannellini Bean and Spinach Soup

2 teaspoons olive oil

1 garlic clove, nely minced

1 shallot, nely diced

3-4 cups low sodium chicken broth

1 - 14 1/2 ounce can no salt added diced tomatoes

1 - 14 1/2 ounce can no salt added cannellini beans or other white beans1/2 cup whole grain or brown rice pasta shells

1 teaspoon rosemary

3 cups baby spinach, cleaned and trimmed

1/8 teaspoon black pepper

1 dash crushed red pepper akes

In a large sauce pan, saut the shallots & garlic in the olive oil.

Add broth, tomatoes, beans and rosemary to pot. Season with black and red pepper. Bring to boil.

Add pasta and cook 12 minutes. If the soup seems too thick for your liking add a bit more broth.

Add spinach and cook until wilted.

Per Serving:

232 Calories

3g Fat (11.4% calories from fat)

19g Protein

35g Carbohydrate

7g Dietary Fiber

0mg Cholesterol

572mg Sodium. Exchanges

1 1/2 Grain (Starch)

1 1/2 Lean Meat


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Month1 1/2 Vegetable

1/2 Fat.

Smoothie--Berry Banana Smoothie

Ingredients:

1 c. almond milk

1 c. ice

1 c. fresh or frozen blueberries

1 Tbsp. protein powder

I Tbsp. axseed oil

1 banana

Preparation:

Mix all ingredients in a blender until smooth. Drink immediately.

Nutritional information:Calories: 430

Fat: 15 g.

Carbs: 61 g.

Protein: 17 g.


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Month

Day 2

Breakfast--Breakfast Bananas

Instructions:

4 bananas

2 cups Greek yogurt

1/4 cup chopped roasted peanuts

1/8 tsp sea salt

Instructions:

Peel and cut each banana lengthwise.

Place 2 banana halves in a shallow dish Place 1/2 cup over center of banana , 1 Tbsp. peanuts and

pinch of salt. Repeat with remaining ingredients to make 3 more Breakfast Bananas.

Serve immediately. Makes 4 servings.

Nutritional Information (per serving):

Calories: 255

Fat: 6 g.

Raw cane sugars: 25 g.

Protein: 17 g.

Carbs: 44 g.

Lunch--Easy Stuffed Peppers

Ingredients:

2 large red bell peppers

1 tbsp olive oil

1 clove garlic, chopped

1/2 red onion, chopped

2plum (Roma) tomatoes, diced

11/2 cups drained rinsed canned lentils

Salt and freshly ground black pepper

1 1/2 lbs. lean ground turkey meat

Preheat oven to 300F (1508C)Cut bell peppers in half lengthwise. Remove the core and seeds, leaving stems intact.

In a large pot of boiling water, blanch peppers for 3 minutes. Drain well and set aside.

In a skillet, heat oil over medium heat. Saut garlic and red onion for about 5 minutes or until softened.

Fry ground turkey. Drain Fat. Stir in tomatoes, and lentils. Season with salt and pepper to taste.

Spoon lling into peppers. Place in baking dish. Bake in preheated oven for about

20 minutes or until peppers are tender and lling is hot.


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MonthNutritional Information:

1 serving = 1 pepper

Calories: 258

Total Fat: 9 gm

Carbohydrates: 15 gm

Dietary ber: 7 gmProtein: 19 gm

DinnerFish Filet

Ingredients

4 ve ounce white sh llets. Please check the seafood watch list for the best choices.

2 egg whites, slightly beaten

2 tbsp EVOO.

1/2 cup organic almond meal almond, rice, hemp, oat milk from blanched almonds sea salt and pepper

to taste

Directions

Preheat oven to 375f.

Line a baking sheet with parchment paper.

Combine almond meal and almond, rice, hemp, oat milk with salt and pepper in a bowl.

In a separate bowl, beat 2 egg whites slightly.

Dip each sh llet into the egg white and then the breading.

Place on tray and bake for 15 minutes, ip and bake for 10 minutes.

Calories 277

Fat 13Fiber 2

Protein 37

Carbs 0.

Smoothie-- Strawberry Kiwi Smoothie

Ingredients:

1 scoop chocolate whey protein powder

1 tsp. lemon juice, freshly squeezed

c. strawberries

c. blueberries

2 kiwi fruit, peeled and diced

almond milk

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

Nutritional information:


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MonthCalories: 349

Fat: 3 g.

Carbs: 49 g.

Protein: 36 g.


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Month

Day 3Breakfast--Cranberry Orange Parfait

Ingredients:1 cup nonfat Greek yogurt

1 tsp. orange zest

tsp. vanilla extract

1 tsp. ground axseeds

1 orange, peeled and sliced

1 Tbsp. dried cranberries

1 Tbsp. unsalted chopped walnuts

Instructions:

Combine yogurt, orange zest, vanilla and axseeds in a bowl.

Mix thoroughly. Spoon half of yogurt mixture into a tall glass.

Layer half the orange slices, Tbsp. cranberries, and Tbsp. walnuts.

Top with remaining yogurt mixture and nish with remaining orange slices, Tbsp. cranberries and

Tbsp. walnuts.


Calories: 280

Fat: 5 g.

Carbs: 34 g.

Protein: 23 g.

Lunch--Clean Eating Tuna Nicoise Salad

1 pound tuna steak, grilled with salt and pepper to your degree of doneness (you could also use canned

tuna)

4 cups salad greens

1 cup cherry tomatoes

1/2 cup pitted nicoise olives (or any olive of your choice)

1 hardboiled egg, cut into wedges (optional)

1/4 cup extra virgin olive oil

2 tbsp cturkey or chickenpagne vinegar or white wine vinegar

1 tsp Dijon mustard 1 tsp honey

In a small bowl whisk together the vinegar, oil, mustard and honey.

Arrange 1 cup of salad greens on each plate.


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MonthTop the greens with 1/4 of the new potatoes and asparagus, 1/4 of the sliced tuna. 1/4 of the tomatoes,

1/4 of the olives and 1/4 of the hardboiled egg (if using).

Drizzle with the dressing and serve.

Nutritional Info:

Nutrients per serving (4 total in recipe):

Calories: 406.5

Cal. from Fat: 199

Total Fat: 23.5g

Sat. Fat: 3g

Carbs: 34.5g

Fiber: 3.5g

Raw cane sugars

3g, Protein

17g, Sodium146.5mg

Chol: 25mg

Dinner--20-Minute Curried Salmon Stir-Fry

1 pound wild salmon let, skin removed, cut into 1-inch cubes

1 tablespoon curry powder

Sea salt, to taste

1 tablespoon extra virgin coconut oil (such as Barleans brand)

3 cloves garlic, nely chopped

A thumb-sized piece of fresh root ginger, nely chopped 1 fresh red chile or jalapeno, seeded and nely chopped

2 big handfuls of snow peas

1 orange bell pepper, deseeded and sliced into thin strips

1 red bell pepper, deseeded and sliced into thin strips

1 handful thin asparagus, ends trimmed and cut into 2-inch pieces

1/4 can coconut milk

A handful of cilantro, chopped

Juice from 1 whole lime

Toss the salmon cubes in the curry powder to coat all sides. If the curry powder you are using does not

contain salt, season salmon with salt.

Heat the extra virgin coconut oil in a large wok over high heat; add the garlic, ginger and chile or

jalapeno. Stir fry for 30 seconds. Add the salmon to the wok and cook for a minute or so. Add the snow

peas, bell pepper strips, asparagus and coconut milk; cook, stirring occasionally, for 2-3 minutes.

Season with salt to taste.


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MonthMix in the cilantro and lime juice. Cook for an additional minute. Serve warm.

Smoothie--Cherry Chocolate Smoothie

Ingredients:

8 oz. almond milk5 frozen strawberries

cup frozen cherries

scoop chocolate protein powder

4 ice cubes

Directions:

Mix all ingredients in a blender until smooth. Drink immediately.


Calories:255

Fat: 2 gCarbs: 28 g.

Protein: 30 g


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Month

Day 4

Breakfast--Sweet Potato Protein Pancakes

Ingredients:

Pancakes:

1 medium sweet potato (4 oz)

1/4 cup organic pumpkin, canned

1/8 cup oats

1/2 scoop whey protein powder

1/2 cup egg whites

1/2 tsp baking powder

Cinnamon, to taste

1 tsp vanilla extract

Berries, to top (optional)

Frosting:

1/4 scoop vanilla whey protein powder

1 tsp cinnamon

Water

Instructions:

Set a nonstick pan on medium-high heat.

Microwave the sweet potato for 58 minutes, or until soft.

After the potato is cooked, blend all of the ingredients together in either a blender or with a handmixer.

Pour mixture into the pan. Cook about 2 minutes per side.

To make frosting, mix all ingredients in a small bowl with a fork. Slowly stir in water until you achieve

a smooth consistency. Spread on top of pancake. Top with berries, if desired. Serve.

Nutrients per serving:

Calories: 310

Total Fats: 2 g

Total Carbohydrates: 41 g

Fiber: 7 gProtein: 29 g


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MonthLunch--Warm Bean and Kale Salad

Ingredients:

1 pint cherry or grape tomatoes

1/4 cup EVOO

4 cloves garlic, peeled and sliced in half2 sprigs fresh rosemary

1 can (15 oz) cannellini beans (or great northern)

1/2 tsp freshly ground black pepper or to taste

2 lemons, juiced and 1 tsp zest

Preheat oven to 325 degrees.

Wash and drain tomatoes well. Pat dry with paper towels.

Place the tomatoes, garlic and rosemary in a 1 1/2 2 quart baking dish (you want the tomatoes to

all t in without overlapping.

Pour the olive oil over the top making sure the garlic and rosemary are sitting in the oil. The oil will b

infused with their avor while baking and used later for making the dressing.

Bake, uncovered for 45-50 minutes or until the skins split but the tomatoes are not mushy and still

retain their shape.

Remove from the oven, discard the rosemary and carefully pour the oil into a medium sized skillet.

With the side of a knife or in a press mash the garlic and add to the oil along with the lemon juice

and zest.

Heat on low until all the ingredients have blended together, about 1 minute.Add the beans to the sauce and heat 1 minute or until the beans are warm.

Add the tomatoes and gently combine being careful not to break up the tomatoes.

Season with additional pepper if desired.

Remove the mixture to a serving bowl or plate.

In the same skillet saut the kale until just wilted.

To serve, place 1/4 of the kale on a plate and top with 1/4 of the bean and tomato salad. Eat with a

lean source of protein such as sh, turkey, chicken or lean beef.

Nutrients per serving:

Calories: 226.5

Total Fat: 6.5g,

Fiber: 8g,

Protein: 11.5g

Carb 7


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MonthDinner--Salmon Patties

Ingredients

Onions, raw, 1/2 cup, chopped

Pink Salmon (canned), 2 can (5 oz. each)

Country Creek Farms Egg Whites, 2Sprouted grain, spelt, rice bread Bread crumbs 1/2 cup

Carrots, raw, 1 medium

Directions

In a large bowl, mix together diced onion, salmon, egg whites, bread crumbs, carrot and 1 Tbsp cilantro

Using your hands, form mixture into 4 large patties, each about 4 or 5 inches in diameter.

Heat a large nonstick pan over medium high heat for 1 minute. Mist with cooking stray

Place all 4 patties in pan and cook for 2 1/2 minutes on each side or until lightly browned. Remove

patties from pan and set aside.

Calories 109

Fat 3

Carbs 5.8

Fiber 1.4

Protein 12.6

Smoothie--Java Smoothie

1 scoop protein powder

1/2 cup low-fat cottage cheese

1 6-oz container plain Greek yogurt

1/2 cup berries4 tbsp brewed coffee

Instructions: Mix all ingredients in a blender and serve.

Nutritional info:

Calories: 350

Fat: 5 g

Carbohydrates: 28 g

Fiber: 4 g

Protein: 41 g


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Month

Day 5Breakfast--Egg Enchiladas

Ingredients:1 whole cage-free organic egg

3 cage-free organic egg whites

2tbsp organic Cheddar cheese

2 whole grain tortillas, sprouted grain tortillas, corn tortillas

Organic avocado, sliced

Cup organic salsa, divided

Directions:

Lightly coat skillet with cooking spray and

Place over medium heat.

Whisk egg and egg whites until blended.

Pour into skillet and scramble for about 2

minutes. Add cheese and stir until eggs are

set and cheese is melted.

Lightly dampen two paper towels and place

corn tortillas between them. Warm in oven.

Fill each tortilla with half the scrambled

eggs, sliced avocado and a spoonful of salsa.

Roll up and serve.

Lunch--Tex-Mex Wrap

Ingredients:

15 oz can organic black beans drained

1 cup chopped organic red bell pepper (seeds and ribs discarded)

cup cooked jasmine rice

cup chopped organic cilantro

1/3 cup organic salsa

teaspoon ground cumin

cup grated organic Monterey jack cheese

1 grilled organic chicken breast

Two 10-11 inch sprouted grain, spelt, rice bread tortilla

Heat the beans over medium heat.

Stir in the peppers, rice, cilantro, salsa and

cumin.


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MonthAdd in cut up grilled chicken breast ( small

pieces)

Cook until warm, 2-3 min.

Divide mix between tortillas and wrap

Eat with a lean source of protein such as sh, turkey, chicken or lean beef.

Dinner--Asian Salmon With Rice Pilaf

Ingredients:

Brown rice:

1 tbsp cold pressed olive oil

chopped organic onion

chopped organic bell pepper2 cups pure water

1 cup uncooked short grain brown rice

cup nely chopped organic parsley

Salmon:

4 skinless wild salmon lets

1 tbsp cold pressed olive oil

1 organic garlic clove pressed

1 tbsp grated ginger root

1tsp grade b organic maple syrup

2 organic green onions chopped

Directions:

to make the rice, heat oil in medium sauce

pan. Add onion and bell pepper ; cook for 3

minutes.

Add water and rice; bring to boil. Reduce

heat, cover and simmer for 50 minutes, or

until rice is tender and liquid is absorbed

uff with fork stir in parsley.

Place salmon in a pie plate,

combine salmon and remaining ingredients,

mixing well. Pour marinade over salmon; l

let stand 15-20 min.

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heat a ridged grill pan over medium heat


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Monthuntil hot. Add salmon, discarding marinade;

Cook 3-4 min per side, or until salmon is

opaque or rm to the touch. Serve with

brown rice.

SmoothieIsland Breeze

Ingredients:

8 ounces of pure cold water

4-6 ice cubes

1 cup organic papaya (fresh or frozen)

small handful of shredded unsweetened coconut

1 tablespoon ax seed oil

1 scoop natural vanilla or chocolate whey protein powder

Directions:Combine all ingredients except protein powder

and ice in blender and mix. Then add

protein and mix. Drop the ice while blending

through the small hole in the lid.

Per Serving:

340 Calories

15g Fat

31g Protein

21g Carbs

9g ber


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Month

Day 6BreakfastWestern Omelet

Cooking Oil Spray1/2 cup nely chopped red bell pepper

1/3 cup cubed cooked potato

1/4 cup Canadian bacon, chopped

1 teaspoon chopped fresh oregano leaves

1 cup (8 ounces) cage free eggs made from egg whites

Spray small non-stick skillet with cooking spray; heat over medium heat. Add peppers, potato, bacon

and dried oregano; cook 4 minutes, or until vegetables are crisp-tender, stirring frequently. Remove from

skillet; cover to keep warm.

Pour cage free eggs into skillet; cook over medium heat 7 minutes, or until almost set in center, carefull

pushing cooked eggs to center of skillet with spatula and tilting skillet as necessary to allow uncooked

portion to ow underneath.

Spoon vegetable mixture onto half of omelet; fold omelet in half. Slide onto serving plate. Garnish with

fresh oregano, if desired.

Nutritional Information Per Serving:

129 Calories;


1g Saturated Fat

17g Protein

10g Carbohydrate

1g Dietary Fiber15mg Cholesterol

589mg Sodium

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

LunchCool Chicken Pitas

1/2 cup Greek yogurt

1/4 cup nely chopped cucumber

1/2 teaspoon dried dill weed

1/4 teaspoon dried mint, crushed

4 large pita bread rounds4 lettuce leaves

6 ounces thinly sliced chicken breast

1 small tomato, thinly sliced

1/3 cup crumbled reduced fat feta cheese

For dressing: In a small mixing bowl stir together yogurt, cucumber, dill weed, and mint. Set aside.


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MonthFor Sandwich: Place a pita bread round on a plate. Top with lettuce, chicken, tomato, and feta cheese.

Spoon dressing on top. Roll up the pita bread. Secure with wooden toothpicks. Serve immediately.

Nutritional Information Per Serving: 333 Calories


20g Protein50g Carbohydrate

3g Dietary Fiber

23mg Cholesterol

DinnerItalian Chicken Burgers

10 1/2-inch-thick slices French bread (4 inches in diameter); 8 slices toasted, 2 slices (crust removed)

diced

1/3 cup nely grated Parmesan cheese

4 tablespoons minced fresh basil, divided, plus 12 large basil leaves3/4 cup marinara sauce

12 ounces ground chicken (white breast meat)

Cooking oil spray

1 tablespoon grated onion

1/4 teaspoon salt

4 large lettuce leaves

Blend diced bread and Parmesan in processor to ne crumbs. Transfer to pie dish; mix in 2 tablespoons

minced basil.

Mix marinara and 2 tablespoons basil in small saucepan. Transfer 1 1/2 tablespoons sauce to large

bowl. Add chicken, onion, and 1/4 teaspoon salt. Sprinkle with pepper; blend. Shape into four 1/2-inch-thick patties; coat with crumbs. Heat sauce over low heat.

Heat large nonstick skillet sprayed with cooking oil spray over medium heat. Cook patties until bottoms

are browned and crusty, 4 minutes. Turn patties over, cook 3 minutes. Cover; cook until cooked through

and cheese is melted, about 1 minute.

Assemble burgers with bread, lettuce, basil leaves, and warm marinara.


338 Calories;


5g Saturated Fat

35g Protein


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Month28g Carbohydrate

4g Dietary Fiber

70mg Cholesterol

894mg Sodium

Exchanges: 1 1/2 Grain(Starch)

4 Lean Meat

0 Vegetable

1 Fat.

SmoothieStrawberry Banana Finale

Ingredients:


4-6 ice cubes

ripe organic banana

cup frozen organic strawberries

tablespoon

ax seed oil


Directions:Combine all ingredients except protein powder




Per Serving:

399 Calories,

13g Fat

31g Protein

30g Carbs

4g ber.


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Month

Day 7BreakfastPumpkin Bran Mufns

1 1/2 cups unprocessed oat bran1/2 cup rmly cane raw cane sugar

1/2 cup spelt, oat, or brown rice almond, rice, hemp, oat milk

2 teaspoons baking powder

1 teaspoon pumpkin pie spice

1/4 teaspoon salt

1 cup cooked mashed pumpkin

1/2 cup almond milk

2 egg whites, lightly beaten

2 tablespoons coconut oil

Cooking oil spray

Combine bran, brown raw cane sugar, almond, rice, hemp, oat milk, baking powder, pumpkin pie spice

and salt in a large bowl and stir well. Make a well in center of mixture.

In a second bowl, combine pumpkin, milk, beaten egg whites and coconut oil. Stir well.

Add to dry ingredients, stirring just until moistened. Spray 2 mufn tins with cooking oil spray or use

paper liners. Spoon into the mufn tins until each is 3/4 full.

Bake at 425 degrees for 20 minutes. Remove from pans immediately; serve warm or at room

temperature.

Nutritional Information Per Mufn:

105 Calories


trace Saturated Fat

4g Protein

20g Carbohydrate

3g Dietary Fiber

trace Cholesterol

144mg Sodium

Exchanges: 1 Grain(Starch)0 Lean Meat

1/2 Vegetable

0 Non-Fat Milk

1/2 Fat

1/2 Other Carbohydrates.


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MonthLunchArugula Tomato Salad

1 pound tomatoes

2 tablespoons virgin olive oil

1 small clove garlic, minced

1/2 teaspoon saltFresh ground black pepper

2 ounces Parmesan cheese, shaved

1 tablespoon balsamic vinegar

1 cup arugula, chopped

Chop tomatoes into chunks. In a bowl, whisk oil, vinegar, garlic and ground black pepper to taste. Pour

mixture over tomatoes and toss to coat. Set aside 5 minutes to let avors blend. Add arugula and shave

Parmesan; toss to combine. Serve immediately.Eat with a lean source of protein such as sh, turkey,

chicken or lean beef.

Nutritional Information Per Serving: 30 Calories4g Fat (58.3% calories from fat)

3g Protein

3g Carbohydrate

1g Dietary Fiber

6mg Cholesterol

271mg Sodium

DinnerGreek Chicken Kabobs

1 - 8 ounce container Greek yogurt

1/3 cup crumbled feta cheese with basil and sun-dried tomatoes

1/2 teaspoon lemon zest

2 tablespoons fresh lemon juice

2 teaspoons dried oregano

1/2 teaspoon salt

1/4 teaspoon ground black pepper

1/4 teaspoon crushed dried rosemary

1 pound skinless, boneless chicken breast halves - cut into 1 inch pieces

1 large red sweet onion, cut into wedges

1 large green bell pepper, cut into 1 1/2 inch pieces

In a large shallow baking dish, mix the yogurt, feta cheese, lemon zest, lemon juice, oregano, salt,

pepper, and rosemary. Place the chicken in the dish, and turn to coat.

Cover, and marinate 3 to 6 hours in the refrigerator.

Preheat an outdoor grill for high heat.


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MonthThread the chicken, onion wedges, and green bell pepper pieces alternately onto skewers. Discard

remaining yogurt mixture.

Grill skewers on the prepared grill until the chicken is no longer pink and juices run clear.


218 Calories


2g Saturated Fat

32g Protein

12g Carbohydrate

2g Dietary Fiber

78mg Cholesterol

525mg Sodium

Exchanges: 0 Grain(Starch)

4 Lean Meat1 Vegetable

0 Fruit

1/2 Non-Fat Milk

1/2 Fat.

SmoothieMixed Berry Smoothie

Ingredients:


4-6 ice cubes

cup frozen organic mixed berries cup organic strawberries



Directions:

Combine all ingredients except protein powder




Nutritional Information Per Serving

319 Calories

15g Fat

31g Protein

16g Carbs

5g ber.


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MonthWeek 1 Summary

Be sure to time your eating appropriately throughout the day. You should be eating at least ve

times a day with breakfast, a mid morning snack, lunch, an afternoon smoothie, and dinner.

Therefore its best to try and think about eating at least every 3-4 hours or so. Start your regimen

from the time you get up and then plan it out until the time you go to sleep. Plan out your meals and snacks so that they are prepared and with you throughout the day.

These recipes are guidelines but change things up if you have any specic tastes, likes or

dislikes, or allergies.

You need to be focused on incorporating snacks into your regimen. A few simple but effective

ideas that you can prepare and enjoy throughout the week include the following recipes:

Almond Butter w/ Celery Or Apples

Ingredients:

2 stalks of organic celery2 Tbsp, raw almond butter, no salt

Directions:

Spread almond butter evenly over each celery stick.


Nutritional Information Per Serving: 211 calories, 19g fat, 5g

protein, 10g carb, 3g ber

Bumble Babies

Ingredients:Organic peanut butter

Organic honey

Shredded unsweetened coconut

Sesame seeds

Sunower seeds

Chopped walnuts

Chopped raw cashews

Directions:

Pre-heat oven to 350. In a large mixing

bowl combine peanut butter and honey. Add

shredded coconut, sesame seeds and sunower

seeds. In a food processor chop walnuts

and cashews. Blend with peanut butter

mixture. Press the mixture into a backing

pan and bake until slightly brown



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Month

Week 2


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Month

Day 1

BreakfastTurkey or chicken and Egg Sandwich

Ingredients:

1 whole cage-free organic egg

3 cage-free organic egg whites

2 tbsp organic skim milk

1/8 tsp ground black pepper

2 slices whole-wheat bread

1 slice lean organic/natural turkey or chicken

1 slice reduced-fat organic cheddar cheese

Directions:

Lightly coat a small nonstick skillet with cooking

spray and place over medium heat.

In a small mixing bowl, whisk together egg,

egg whites, skim milk and black pepper.

Pour egg mixture into skillet and stir until

set. Remove from skillet and set aside.

Lightly respray the skillet and add one slice

of bread. Layer with turkey or chicken, cooked eggs and

cheese. Top with remaining bread slice.

Page 18 of 46

Cook over medium heat until bottom isgolden brown, about 3 minutes on each

side.

LunchWasabi Glazed Salmon Sandwiches

2 tablespoons reduced sodium soy sauce

1 1/2 teaspoons wasabi powder

1/2 teaspoon honey

1 pound salmon llet, skinned2 green onions, nely chopped

1 egg, lightly beaten

2 tablespoons minced peeled fresh ginger

1 teaspoon toasted sesame oil

Whisk soy sauce, wasabi powder and honey in a small bowl until smooth. Set aside.


27/109Page 27 of 109

MonthWith a large knife, chop salmon using quick, even, straight-up-and-down motions. Continue chopping,

rotating the knife, until you have a mass of roughly 1/4-inch pieces. Transfer to a large bowl. Add green

onions, egg, ginger and oil; stir to combine. Form into 4 patties. The mixture will be moist and loose, bu

holds together nicely once the rst side is cooked.

Coat a large nonstick skillet with cooking spray and heat over medium heat Add the patties and cookfor 4 minutes. Turn and continue to cook until rm and fragrant, about 3 minutes. Spoon the reserved

wasabi glaze evenly over the burgers and cook for 15 seconds more. Serve immediately.

Nutritional Information Per Serving):

173 Calories;


1g Saturated Fat

25g Protein; 2g Carbohydrate trace Dietary Fiber

112mg Cholesterol

398mg Sodium

Exchanges: 3 1/2 Lean Meat

1/2 Vegetable

1/2 Fat

0 Other Carbohydrates.

DinnerRosemary Turkey, chicken Tenderloin

1 clove garlic

1/4 teaspoon kosher salt


1 - 3/4 pound turkey, chicken tenderloin

1 1/2 teaspoons nely chopped fresh rosemary leaves

Cooking oil spray

Heat oven to 425 F. Spray the baking pan with cooking oil spray.

Peel and crush the garlic clove. Sprinkle salt and pepper over all sides of the turkey, chicken tenderloin.

Rub rosemary and garlic on all sides of turkey, chicken. Place turkey, chicken in prepared pan.

Bake uncovered 27 to 30 minutes or until meat thermometer inserted in thicket part of the turkey,

chicken reads 160 or turkey, chicken is slightly pink when you cut into the center. Cut turkey, chicken

crosswise into thin slices.


28/109Page 28 of 109

MonthNutritional Information Per Serving:

140 Calories


1g Saturated Fat

24g Protein

1g Carbohydrate trace

Dietary Fiber

74mg Cholesterol

214mg Sodium


3 1/2 Lean Meat

0 Vegetable

0 Fat.

SmoothieSummer Smoothie

Ingredients:

8 ounces of pure cold water4-6 ice cubes

ripe organic banana

2/3 cup frozen organic strawberries

cup organic honeydew melon

4oz organic greek yogurt

cup of nonfat organic milk

2 teaspoons natural vanilla whey protein powder

Directions:


and ice in blender and mix. Then addprotein and mix. Drop the ice while blending



199 Calories

2g Fat


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Month9g Protein

30g Carbs

2g ber.


30/109Page 30 of 109

Month

Day 2BreakfastVanilla Nut Cereal

Ingredients:3tbsp of cream of wheat cereal

cup of water

1 scoop of vanilla protein powder

tsp of cinnamon

natural cane sugar to taste

LunchTurkey Couscous Salad

1 2/3 cups water

1 cup couscous

1/2 teaspoon ground cumin

1 1/2 tablespoons minced fresh parsley leaves

2 cups cooked boneless turkey breast, cut into 3/4-inch cubes

2 1/2 cups red seedless grapes, halved

1/4 cup fresh pink grapefruit juice

1 tablespoon fresh lemon juice

1/2 cup packed fresh basil leaves, washed, patted dry, chiffonade

2 cups arugula, washed patted dry, stems removed

2 tablespoons walnuts, toasted and chopped

In a small saucepan bring water to a boil and stir in couscous. Cover pan and let couscous stand5 minutes. Stir in cumin, parsley, and salt to taste with a fork and cool couscous mixture to room

temperature.

In a bowl toss turkey, grapes, juices, basil, and salt and pepper to taste. Arrange arugula on 4 dinner

plates and divide couscous among them. Top couscous with turkey mixture and any liquid remaining in

bowl over salads. Top with toasted walnuts.


324 Calories


trace Saturated Fat35g Protein

36g Carbohydrate

3g Dietary Fiber

78mg Cholesterol

57mg Sodium



31/109Page 31 of 109

Month4 Lean Meat

0 Vegetable

0 Fruit

1/2 Fat.

DinnerBlack Bean Cakes

1 - 16 ounce can black beans, drained and well rinsed

1/2 green bell pepper, nely chopped

1/2 onion, nely chopped

3 cloves garlic, peeled and very nely chopped

1 egg *

1 tablespoon chili powder

1 tablespoon cumin

1 teaspoon hot sauce

1/2 cup bread crumbs

Lightly oil a baking sheet lined with aluminum foil. Preheat oven to 375 F.

In a medium bowl, mash black beans with a fork. Add nely chopped bell pepper, onion, and garlic and

stir into mashed beans.

In a small bowl, stir together egg, chili powder, cumin, and hot sauce.

Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds

together. Divide mixture into four patties and chill for about an hour. Place patties on baking sheet, and

bake about 10 minutes or until crispy on each side.

Nutritional Information Per Serving:190 Calories


1g Saturated Fat

10g Protein

29g Carbohydrate

8g Dietary Fiber

47mg Cholesterol

533mg Sodium


1/2 Lean Meat

1/2 Vegetable

1/2 Fat.


32/109Page 32 of 109

MonthSmoothieStrawberry Cheesecake


4-6 ice cubes

cup frozen organic strawberries

1 teaspoon organic vanilla4 tablespoons low fat organic sour cream

1 packet of stevia(optional)l

3 tablespoons natural vanilla or chocolate whey protein powder

Directions:






324 Calories

2g Fat

39g Protein

41g Carbs

7g ber.


33/109Page 33 of 109

Month

Day 3

BreakfastOatmeal Scramble

Ingredients:

scrambled cage-free organic eggs

1 cup of rolled oats

teaspoon ground cinnamon

teaspoon ground nutmeg

2 cups of pure water

1 organic apple, unpeeled and coarsely shredded

Directions:

Eggs

Break 2 eggs in a mixing bowl and whisk together.

Pour into a non-stick skillet and cook

over medium to medium high heat.

Oatmeal

In a sauce pan, combine water and apples.

Bring to a boil.

In a small bowl, combine oats and spices.

Mix well. Stir into boiling water. Reduce heatto medium-low and cook 5 minutes stirring

frequently. Serve hot. Sprinkle lightly with

maple syrup.

LunchVeggie Stuffed Tomatoes

6 large fresh tomatoes

2 tablespoons olive oil

1 1/2 cups sliced fresh white mushrooms

1 cup chopped onion

1 - 10 ounce package frozen chopped spinach, thawed and drained2 teaspoons minced garlic

1 teaspoon dried basil leaves, crushed

1 vegetable bouillon cube, crushed


1/2 cup quick-cooking rice

1/4 cup plus 2 tablespoons freshly grated Parmesan cheese


34/109Page 34 of 109

MonthPreheat oven to 400F. Use tomatoes held at room temperature until fully ripe.

Cut a slice from the top of each tomato; remove pulp, leaving a 1/4-inch thick shell; set aside. Chop

tomato pulp (makes about 3-1/2 cups). In a large skillet over high heat, heat oil until hot. Add mushroom

and onion; cook and stir until tender, about 10 minutes.

Add spinach, reserved chopped tomatoes, garlic, basil, salt and pepper.

Cook over low heat, stirring occasionally, until avors blend, about 10 minutes. Stir in rice. Remove from

heat; cover and let stand for 5 minutes. Stir in 1/4 cup Parmesan cheese. Place tomato shells in a 13

2-inch baking pan. Spoon hot mixture into shells, dividing evenly.

Sprinkle 1 teaspoon Parmesan cheese on top of each. Bake until tomatoes are hot and lling is golden

about 15 minutes. Serve as an accompaniment to grilled chicken or turkey, chicken or as a main dish.


151 Calories


1g Saturated Fat

6g Protein

21g Carbohydrate

4g Dietary Fiber

3mg Cholesterol

293mg Sodium

Exchanges: 1/2 Grain(Starch)

0 Lean Meat2 1/2 Vegetable

1 Fat.

DinnerLemon Herb Chicken

2 boneless, skinless chicken breast halves

Juice of 1 lemon

Salt and lemon pepper to taste

1 generous pinch dried oregano

2 sprigs fresh parsley, for garnish

Cooking Oil Spray

Cut lemon in half, and squeeze juice from 1/2 lemon on chicken. Season with salt to taste. Let sit while

you a small skillet sprayed with cooking oil spray over medium low heat.

When skillet is hot, put chicken in skillet. As you saut chicken, add juice from other 1/2 lemon, oregano

lemon pepper and salt to taste. Saut for 5 to 10 minutes each side, or until juices run clear. Serve with

parsley for garnish.


35/109Page 35 of 109

MonthNutritional Information Per Serving

157 Calories


trace Saturated Fat

29g Protein

7g Carbohydrate2g Dietary Fiber

68mg Cholesterol

111mg Sodium

Exchanges: 0 Grain (Starch)

4 Lean Meat

1/2 Vegetable

0 Fruit

0 Fat.

SmoothieBlueberry Blast

Ingredients:


4-6 ice cubes

1 cup of organic blueberries (fresh or frozen)


1 scoop vanilla or chocolate natural whey protein powder

Directions:


and ice in blender and mix. Then addprotein and mix. Drop the ice while blending



346 Calories

15g Fat

31g Protein

23g Carbs

5g ber.


36/109Page 36 of 109

Month

Day 4

BeakfastTurkey Bacon Melt

Ingredients:

3 strips organic/natural turkey bacon cut in half

1 sprouted grain, spelt, rice bread English mufn

2 thick slices of organic tomato

2 slices of organic cheese

Directions:

Preheat oven to 400 degrees. Cook bacon

according to package directions.

Place mufn halves face up on baking sheet,

top each one with a bacon slice. Layer with

cheese and three half slices of bacon. Place

in oven and bake for 3-5 minutes

LunchHearty Vegetable Soup

Ingredients:

1 yellow organic onion

4 cloves of organic garlic, minced3 tablespoons olive oil

3 large stalks of organic celery, diced

2 organic carrots, diced

1 large bunch of organic green beans, cut up

1 large bunch of organic broccoli, cut up

1 head of organic cauliower, cut up

1 large organic zucchini, sliced

teaspoon powdered garlic

4 bay leaves

10-12 cups pure water

Directions:

Saut onion, celery, garlic and carrots in

olive oil. When the onion starts to become

translucent, add the basil. Stir for 1 to 2

minutes. Add all ingredients into a crockpot

and cover with water. Let simmer on low


37/109Page 37 of 109

Monthheat for 4 to 6 hours. Eat with a lean source of protein such as sh, turkey, chicken or lean beef.

Per Serving: 53 calories, 2g fat, 3g protein,

8g carbohydrate, 3g ber

DinnerMini Meatloaf

Serve with your favorite gravy and sauted

mushrooms.

Ingredients:

2 lbs organic ground turkey

1 tsp sea salt

1 tsp pepper

1 tsp paprika

1 tbsp freshly chopped organic parsley1 organic onion chopped

1 cage-free organic egg (optional)

Directions:

Mix all ingredients well. Roll into 10 equal

balls. Flattened a little. Fry in pan, turning

once. Serve.

SmoothieBanana Split Smoothie

Ingredients:1 organic banana

cup low-fat organic greek yogurt

cup of organic strawberries

cup of organic pineapple

tablespoon organic peanut butter

1 teaspoons natural chocolate protein powder

3 ice cubes

Directions:





Per Serving:

171 Calories

2g Fat


38/109Page 38 of 109

Month8g Protein

33g Carbs

2g ber.


39/109Page 39 of 109

Month

Day 5

BreakfastSpinach and Mushroom Omelet

1 egg

3 egg whites

1 tablespoon grated Parmesan cheese

1 tablespoon shredded Cheddar cheese

1/4 teaspoon salt

1/8 teaspoon crushed red pepper akes

1/8 teaspoon garlic powder

1/8 teaspoon pepper

1/2 cup sliced fresh mushrooms

2 tablespoons nely chopped green pepper

1 tablespoon nely chopped onion

1/2 teaspoon olive oil

1 cup torn fresh spinach

In a small bowl, beat the egg and egg whites. Add cheeses, salt, pepper akes, garlic powder and

pepper; mix well. Set aside.

In an 8-in. nonstick skillet, saut the mushrooms, green pepper and onion in oil for 4-5 minutes or until

tender. Add spinach; cook and stir until spinach is wilted. Add egg mixture.

As eggs set, lift edges, letting uncooked portion ow underneath. Cut into wedges. Serve immediately.


111 Calories


2g Saturated Fat

11g Protein

3g Carbohydrate

1g Dietary Fiber

112mg Cholesterol

465mg Sodium

Exchanges: 0 Grain(Starch)1 1/2 Lean Meat

1/2 Vegetable

1/2 Fat.


40/109Page 40 of 109

MonthLunchRed Lentil Soup

1 large onion, chopped

1 tablespoon olive oil

4 garlic cloves, nely chopped

1 teaspoon ground cumin1 bay leaf

1 sprig fresh thyme

1 cup red lentils, picked over and rinsed

3 1/2 cups reduced-sodium chicken broth

3 cups water

2 tablespoons chopped at-leaf parsley

Cook onion in oil with 1/2 teaspoon salt in a medium heavy saucepan over medium heat, stirring

occasionally, until softened, about 8 minutes.

Add garlic, cumin, bay leaf, and thyme and cook, stirring, 1 minute more. Add lentils, broth, water, 1/2

teaspoon salt, and 1/2 teaspoon pepper and simmer, partially covered, stirring occasionally, until lentils

are very soft and falling apart, about 30 to 45 minutes.

Discard bay leaf and thyme sprig, then pure 2 cups of mixture in blender (use caution when blending

hot liquids) and return to pan.

Stir in parsley and season with salt.



172 Calories


trace Saturated Fat

16g Protein

22g Carbohydrate

10g Dietary Fiber

0mg Cholesterol

311mg Sodium.


1 1/2 Lean Meat

1/2 Vegetable

1/2 Fat.


41/109Page 41 of 109

MonthDinnerEggplant Stew

2 small eggplant, pared, diced and parboiled

1 pound ground turkey

1/2 package chili seasoning mix

1 teaspoon sugarPinch ground cumin

Pinch ground oregano

Pinch ground coriander

16 ounces diced tomato, with juice

8 ounces tomato sauce

1 st of Italian parsley, (about 1/3 cup) stems removed and chopped

Parboil eggplant, drain and set aside. Brown ground turkey in a nonstick skillet. Combine with drained

eggplant, seasoning mix, sugar, cumin, oregano, coriander, tomatoes and tomato sauce. Bring to a boil

reduce heat and simmer for 20 minutes. Add parsley and serve.


7g Fat (31.8% calories from fat), 2g Saturated Fat

16g Protein

17g Carbohydrate

6g Dietary Fiber

60mg Cholesterol

317mg Sodium

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

SmoothieHalle Berries Smoothie

Ingredients:

1/3cup of rolled oats

cup organic milk

1 cup organic blueberries, strawberries, and raspberries

1 teaspoons natural protein powder

3 ice cubes

Directions:

Soak oats in enough water to cover them for

1-2 minutes. Combine all ingredients except

protein powder and ice in blender and mix.

Then add protein and mix. Drop the ice while

blending through the small hole in the lid.


42/109Page 42 of 109

MonthPer Serving:

144 Calories

1g Fat,

7g Protein

27g Carbs4g ber


43/109Page 43 of 109

Month

Day 6

BreakfastSprouted grain, spelt, rice bread Banana Bread

4 medium ripe bananas, mashed

2/3 cup plain nonfat yogurt

1/2 cup cage free eggs

1/3 cup coconut oil

1 1/4 cup brown sugar

1 cup golden raisins

2 1/2 cups spelt almond, rice, hemp, oat milk, oat almond, rice, hemp, oat milk, almond almond, rice,

hemp, oat milk

1 teaspoon baking soda

1 teaspoon salt

1 teaspoon vanilla

Preheat oven to 350F. Spray glass loaf pans (2 - 8.5 x 4.5 x 2.5) with cooking oil spray.

Mix together almond, rice, hemp, oat milk, soda, salt and stir in remaining ingredients. Blend well. Pour

into loaf pans.

Bake 50 to 60 minutes or until inserted toothpick comes out clean. Cool in pans on wire rack for 5 - 8

minutes. Remove from loaf pans and cool completely. Slice and serve. Wrap with plastic wrap keep

moist.


2g Fat

1g Protein

13g Carbohydrate

1g Dietary Fiber

trace Cholesterol

79mg Sodium

LunchSouthwest Chicken and Black Bean Salad

1/4 cup fat-free mayonnaise1/4 cup low-fat sour cream

1/2 cup chopped cilantro

1 teaspoon grated lime zest

3 tablespoons lime juice


1/4 teaspoon cayenne pepper*


44/109Page 44 of 109

Month 1/2 teaspoon salt

3 cups cooked chicken breasts, cut into 3/4 inch cubes

1 - 15 ounce can black beans, rinsed and drained

1 cup frozen corn kernels

1 red, yellow or orange bell pepper, diced

1/4 cup diced red or sweet hybrid onions2 heads Boston or green leaf lettuce, separated into leaves

Stir together mayonnaise, sour cream, cilantro, lime zest, lime juice, cumin, ground red pepper, and salt

in a large bowl; gently stir in chicken, beans corn, bell pepper, and onion.

Divide lettuce evenly among four plates and top with chicken salad.

* May reduce to 1/8 teaspoon if you are sensitive to pepper.

Per Serving:

329 Calories


2g Saturated Fat

31g Protein

35g Carbohydrate

9g Dietary Fiber

61mg Cholesterol

864mg Sodium

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

DinnerNow Were Moving Curry

Ingredients:

cup fat-free organic plain yogurt

cup organic mayonnaise

3 tbsp nely chopped organic onions

1 tsp ginger

1tsp curry powder

1 lb boneless skinless free range/no hormone or steroid chicken breast,

cut into inch strips

1 tsp paprika

tsp ground black pepper

2 cups cooked brown rice

Directions:

In a small bowl, mix the yogurt, mayo, onion,

ginger, and curry powder.


45/109Page 45 of 109

MonthPlace chicken in a medium bowl. Sprinkle

with the paprika and pepper. Toss until coated.

In a non stick skillet over medium heat,

cook the chicken for 4-5 min. Stir in the yogurt

mixture. Cook, stirring, for 2 min. Serve

over rice.

SmoothiePeaches and Cream Dream

Ingredients:


4-6 ice cubes

1 teaspoon coconut extract

1 fresh ripe organic peach

2 tablespoons low fat organic sour cream1 scoop natural vanilla or chocolate whey protein powder

Directions:






187 Calories

1g Fat31g Protein

15g Carbs

4g ber.


46/109Page 46 of 109

Month

Day 7

BreakfastPumpkin Pancakes

1 cup all-purpose almond, rice, hemp, oat milk

1 tablespoon sugar

2 teaspoons baking powder

1/2 teaspoon salt

1 teaspoon ground cinnamon

1/2 cup cage free eggs

1 cup skim milk

1/2 cup cooked pumpkin or canned pumpkin


Combine all dry ingredients in a bowl.

In another bowl, whisk the cage free eggs, milk, pumpkin, and oil. Stir into dry ingredients just until

moistened.

Pour batter by 1/4 cupfuls onto a hot lightly oiled nonstick griddle. Turn when bubbles form on top of

pancakes. Cook until second side is golden.

Serve with syrup.

Nutritional Information Per Pancake:

72 Calories


trace Saturated Fat

2g Protein

9g Carbohydrate

1g Dietary Fiber

trace Cholesterol

232mg Sodium

Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Almond, rice, hemp, oat milk; 1/2

Fat; 0 Other Carbohydrates.

LunchTaboulleh Salad

2 cups bulgur (cracked wheat)

1 large bunch parsley

1/2 cup packed fresh mint leaves

4 green onions


47/109Page 47 of 109

Month 3/4 pound tomatoes, seeded, chopped

6 tablespoons fresh lemon juice


1/4 - 1/2 teaspoon ground cumin

Place bulgur in large bowl. Pour enough warm water over to cover generously. Let stand until bulgursoftens, about 15 minutes. Drain well, pressing out excess water. Return bulgur to same large bowl.

Meanwhile, nely chop parsley, mint and green onions in processor. Add bulgur. Mix in tomatoes, then

lemon juice, oil and cumin. Season generously with salt and pepper. (Can be made 3 hours ahead. Let

stand at room temperature.)


Per Serving:

225 Calories5g Fat (20.2% calories from fat)

1g Saturated Fat

7g Protein

41g Carbohydrate

10g Dietary Fiber

0mg Cholesterol

22mg Sodium

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

DinnerTurkey Tamale Pot Pie

Ingredients:

Filling:

Cooking spray

1 cup chopped organic onion

3/4 cup chopped organic red bell pepper

4 garlic organic cloves, minced

1 pound organic ground turkey breast


1 teaspoon dried oregano

1/2 teaspoon salt

1 (14.5-ounce) can no-salt-added diced organic tomatoes, undrained 1 (15-ounce) can

organic kidney beans, rinsed and drained

Topping:

1 cup spelt almond, rice, hemp, oat milk (about 4 1/2 ounces)

cup yellow cornmeal


48/109Page 48 of 109

Month1 teaspoon natural cane sugar

1 teaspoon non aluminum double acting baking powder

1/2 teaspoon sea salt

1/4 teaspoon aluminum free baking soda

1 cup low-fat organic buttermilk

1 large cage-free organic egg, lightly beaten

Directions:

Preheat oven to 425.

Page 33 of 46

To prepare lling, heat a large nonstick skillet

over medium-high heat. Coat pan with

cooking spray. Add onion, bell pepper, garlic,

and turkey; cook 5 minutes or until turkey

loses its pink color. Add chili powder, oregano,

1/2 teaspoon salt, tomatoes, and beans;cook 3 minutes. Spoon turkey mixture into

an 11 x 7-inch baking dish coated with cooking

spray.

To prepare topping, lightly spoon almond, rice, hemp, oat milk into a

dry measuring cup; level with a knife. Combine

almond, rice, hemp, oat milk, cornmeal, sugar, baking powder,

1/2 teaspoon salt, and baking soda in

a bowl. Combine buttermilk and egg; add

to dry ingredients, stirring just until moist.

Spread cornmeal mixture evenly over turkeymixture. Bake at 425 for 18 minutes or

until topping is golden.

SmoothiePeanut Butter Banana

Ingredients:


4-6 ice cubes

1 ripe organic banana

1 tablespoon of organic peanut butter


Directions:





49/109Page 49 of 109

Monththrough the small hole in the lid.


359 Calories

13g Fat

31g Protein30g Carbs

4g ber.


50/109Page 50 of 109

MonthWeek 2 Summary

Continue to time your eating properly. Aim for a small meal or snack every 3-5 hours and be sure

that you are prepared with your food throughout the day. Always keep a small snack with you an

be sure its in line with the program.

You may nd that you enjoy certain recipes or want to incorporate them more often. You willsee that when it comes to certain meals such as smoothies or breakfast that some of the same

recipes are used. We recognize that once you nd a favorite that you may use it a couple of time

over in a month.

Snacks continue to be an important part of eating, and so here are a couple of ideas and sample

that you can use. Easy recipes with natural ingredients that are healthy are what you need to be

preparing and enjoying.

Black Bean & Corn Salsa

2 - 15 ounce cans black beans, drained and rinsed1 - 16 ounce can whole kernel corn, drained and rinsed

1 - 16 ounce can diced tomatoes

1 - 10 ounce can Rotel tomatoes

1/2-3/4 cup picante sauce

1/2 cup red onion, chopped

1/2 cup fresh cilantro, chopped

6 tablespoons lime juice


1 1/2 teaspoons ground cumin

Salt and pepper

Combine the rst ten ingredients into a large bowl. Season with salt and pepper. Cover and refrigerate

for 24 hours to let all the avors meld together.

Nutritional Information Per Serving (does not include salt and pepper)

132 Calories


trace Saturated Fat

6g Protein

21g Carbohydrate

6g Dietary Fiber

0mg Cholesterol

637mg Sodium

Exchanges

1 Grain(Starch)

1/2 Lean Meat

0 Vegetable

0 Fruit


51/109Page 51 of 109

Month1/2 Fat.

Grilled Chicken Satays

1 1/2 lb skinless boneless chicken thighs, trimmed and cut into 1/2-inch-wide strips

3/4 cup nely chopped shallots (about 3)3 garlic cloves, nely chopped

1 tablespoon packed dark brown sugar

1/4 teaspoon black pepper

2 tablespoons peanut or coconut oil

2 tablespoons Asian sh sauce

1 tablespoon Chinese rice wine or sake

1/4 teaspoon salt

About 30 (6-inch) wooden skewers, soaked in water 1 hour

Combine chicken with shallots, garlic, palm sugar, pepper, oil, sh sauce, rice wine, and salt in asealable plastic bag and turn to coat chicken, then squeeze bag to eliminate as much air as possible an

seal. Marinate chicken, chilled, at least 12 hours but no longer than 24.

Thread each chicken strip lengthwise onto a skewer, keeping strip as straight as possible. Discard any

remaining marinade.

Prepare grill for cooking over medium-hot charcoal (moderate heat for gas).

Grill skewers, turning over once, until chicken is cooked through, about 4 minutes total. Serve with your

favorite dipping sauce.


110 Calories


1g Saturated Fat

11g Protein

4g Carbohydrate

Trace Dietary Fiber

43mg Cholesterol

100mg Sodium

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


52/109Page 52 of 109

Month

Week 3


53/109Page 53 of 109

Month

Day 1BreakfastSwiss Style Oats

Ingredients:1 cup rolled oats

2 cups pure Water

1 tbsp chopped dried organic Apricots (or suitable substitute)

1 tbsp chopped Almonds

2-3 tsp Raisins

2-3 tsp Sunower seeds

1-2 chopped Dates

A sprinkling of dried Cranberries

A pinch of Cinnamon

Organic Almond, rice, hemp, oat milk if needed

Preparation: You will rst need to mix all

the dry ingredients together before cooking.

Whatever you do, dont add the water!

You can then bring the water to a boil in a

saucepan before adding the oats mixture.

Stir constantly to begin with, turning the

heat to Low, then stir only occasionally to

take out any clumps which might be forming.

Cook for about 7 minutes until the water

has been absorbed and the oats are cookedthrough. Take off the heat and keep for a

further 2 minutes to cool before serving with

the almond, rice, hemp, oat milk if needed.

Preparation Time: 10-12 minutes

Serves: makes 2 servings

LunchGrilled Chicken Wraps

3 tablespoons white wine vinegar, divided

2 1/2 teaspoons black pepper, divided

1/4 teaspoon kosher salt, divided

1 teaspoon fresh lemon juice

12 ounces boneless skinless chicken breast halves

Cooking spray

4 whole grain tortillas, sprouted grain tortillas, corn tortillas


54/109Page 54 of 109

MonthPreheat grill to medium-high heat.

Combine 2 tablespoons vinegar, 2 teaspoons black pepper, 1/8 teaspoon salt, and lemon juice in a sma

bowl, stirring well.

Sprinkle chicken with 1/2 teaspoon black pepper and 1/8 teaspoon salt. Place chicken on a grill rackcoated with cooking spray, and grill for 6 minutes on each side or until done. Cool; shred chicken. Place

one atbread on each of 4 plates; divide chicken mixture evenly among atbreads. Cut each wrap in ha

diagonally.

Per Serving (1 wrap)

226 Calories


1g Saturated Fat

23g Protein

22g Carbohydrate

1g Dietary Fiber

49mg Cholesterol

764mg Sodium

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

DinnerTomato, Corn, & Zucchini Primavera

1 pound medium shells, or other medium pasta shape, uncooked

1 tablespoon coconut oil

1 clove garlic, minced

1 medium red onion, chopped

2 cups chopped zucchini

2 cups chopped fresh tomato

1 cup fresh corn or frozen corn, thawed

1/2 teaspoon hot red pepper akes1 cup skim almond, rice, hemp, oat milk

1/2 cup freshly grated Parmesan cheese

1/4 cup minced Italian at-leaf parsley

Salt and freshly ground pepper, to taste

Additional freshly grated Parmesan cheese for Garnish (optional)


55/109Page 55 of 109

MonthPrepare pasta according to package directions; drain.

Heat the oil in a large skillet. Add the garlic, red onion and zucchini and cook over medium-high heat

until the garlic and onion are golden. Reduce heat to medium and add the tomato, corn, red pepper

akes, skim almond, rice, hemp, oat milk and Parmesan cheese. Stir until the cheese is melted and the

vegetables are hot. Add the pasta and parsley and mix thoroughly. Season with salt and pepper to tastePer Serving (excluding unknown items): 398 Calories; 6g Fat (13.8% calories from fat); 16g Protein; 70g

Carbohydrate; 4g Dietary Fiber; 6mg Cholesterol; 163mg Sodium. Exchanges: 4 Grain(Starch); 1/2 Lea

Meat; 1 Vegetable; 0 Non-Fat Almond, rice, hemp, oat milk; 1 Fat.

SmoothieUltimate Power Smoothie

Ingredients:

cup nonfat organic almond, rice, hemp, oat milk1 tablespoons vanilla organic yogurt

1/3 cup of rolled oats

1 teaspoons organic peanut or almond butter

1 teaspoons natural chocolate protein powder

3 ice cubes


56/109Page 56 of 109

Month

Day 2BreakfastChicken Broccoli Frittata

Cooking Oil Spray1 cup small broccoli orets

1/2 cup chopped cooked chicken breast (no skin)

1/4 cup nely chopped plum tomato

1/2 medium sweet onion, nely chopped (about 1/4 cup)

1/2 teaspoon dried Italian seasoning

1/8 teaspoon salt

1 cup (8 ounces) cage free eggs made from egg whites

Preheat broiler. Spray medium skillet with ovenproof handle with cooking spray; heat over medium heat

Add broccoli, chicken, tomato, onion, Italian seasoning and salt; cook 3 minutes, or until broccoli is still

crisp but tender, stirring occasionally.

Add cage free eggs. Reduce heat to low; cover. Cook 9 minutes, or until bottom of frittata is set but top

still slightly moist. Remove lid from skillet.

Place skillet under broiler. Broil 2 minutes, or until top is set but not brown. Cut frittata in half to serve.


161 Calories


1g Saturated Fat

25g Protein

5g Carbohydrate1g Dietary Fiber

40mg Cholesterol

349mg Sodium

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

LunchSpicy Lime Grilled Chicken

4 boneless skinless chicken breast halves

1/2 cup light soy sauce

1/2 teaspoon mustard powder

1 tablespoon Worcestershire sauce1/4 cup lime juice

1/2 teaspoon pepper

1/2 teaspoon cayenne

2 teaspoons garlic powder


57/109Page 57 of 109

MonthMix together and pour over 4 frozen chicken breasts in zipper seal bag. Allow to thaw in refrigerator.

Drain marinade and grill until chicken is no longer pink in middle. Use less cayenne- or none- to reduce

heat!


164 Calories


trace Saturated Fat

30g Protein

5g Carbohydrate

trace Dietary Fiber

68mg Cholesterol

1324mg Sodium

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

DinnerFoil Fish Packets

2 green bell peppers, sliced

2 medium tomatoes, sliced

4 green onions, sliced

2 tablespoon basil

Salt

4 orange roughy llets (or other rm sh - 6 ounces each)

12 slices lemons

Place green pepper, tomato and green onion on lower half of foil sheet.

Sprinkle with 1/4 teaspoon basil, salt and pepper. Place sh on vegetables. Sprinkle with remaining

basil, salt and pepper. Top with lemon slices.

Fold upper half of foil over sh and vegetables. Double fold edges of foil to make a tight 1/2 inch seal.

Place foil envelope on baking sheet and bake at 450 degrees F for 15 minutes or until envelope puffs.

To serve, Cut an X in top of envelope and fold foil back and letting steam escape.


157 Calories


trace Saturated Fat

27g Protein

10g Carbohydrate

2g Dietary Fiber

34mg Cholesterol


58/109Page 58 of 109

Month117mg Sodium

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

SmoothieCherry Banana Smoothie

1 very ripe banana, peeled and sliced

1 cup frozen unsweetened tart cherries

1 cup skim almond, rice, hemp, oat milk

1 scoop of protein powder

Put banana, frozen cherries and almond, rice, hemp, oat milk in the container of an electric blender;

pure until smooth. Serve immediately.

Nutritional Information Serving

265 Calories


1g Saturated Fat

11g Protein

57g Carbohydrate

5g Dietary Fiber;

4mg Cholesterol

129mg Sodium

Exchanges: 3 1/2 Fruit; 1 Non-Fat Almond, rice, hemp, oat milk.


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Month

Day 3

BreakfastBaked Omelet

1/2 pound turkey kielbasa, cut into 1/2 inch slices

1 tablespoon olive oil

1 large potato, cooked and diced

1 small onion, diced

1 small green bell pepper, seeded and diced

1/4 pound mushrooms, sliced

2 cups cage free eggs

1/4 teaspoon salt

Fresh ground black pepper

Cook sausage over medium heat in a 10-inch cast-iron or ovenproof skillet, stirring until browned, 2-3

minutes. Remove to a bowl.

Place oil in the skillet. Add potato. Cook, stirring, until browned, 5-7 minutes.

Remove with a slotted spoon; add to sausage in the bowl.

Put onion, green bell pepper, and mushrooms in skillet. Cook, stirring, until soft, about 5 minutes.

Add sausage and potato to skillet; cook, stirring, 1 minute. Add beaten eggs, salt and black pepper to

taste to skillet. Do not stir. Bake in the oven until puffed and rm, 15-20 minutes.


133 Calories


1g Saturated Fat

14g Protein

9g Carbohydrate

1g Dietary Fiber;

37mg Cholesterol

543mg Sodium

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


60/109Page 60 of 109

MonthLunchGreek Shrimp Salad

1 pound fresh or frozen large shrimp in shells

4 cups torn mixed salad greens

1 medium cucumber quartered lengthwise and cut into 1/4 inch slices1 medium tomato, cut into thin wedges

1/4 cup chopped red onion

1/4 cup thinly sliced radishes

1/4 cup crumbled feta cheese

Dressing:

2 tablespoons powdered fruit pectin

2 teaspoons fresh snipped oregano or 1/2 teaspoon dried oregano

1 teaspoon sugar

1/8 teaspoon pepper

Dash kosher salt1/3 cup water

3 tablespoons lemon juice

3 tablespoons white wine vinegar

1 teaspoon Dijon-style mustard

1 small clove garlic, minced

In a small bowl stir together fruit pectin, oregano, sugar, pepper, and salt. Stir in water, lemon juice,

vinegar, mustard and minced garlic. Cover and refrigerate for up 3 days.

Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact. Rinse shrimp and pat dry. In a

small bowl combine shrimp and half of the vinaigrette. Cover and marinate at room temperature for 30

minutes. Cover; chill remaining vinaigrette.

Meanwhile, in a large bowl, combine greens, cucumber, tomato, onion, and radishes; toss to combine.

Set aside.

Drain shrimp, reserving marinade. Thread shrimp onto eight 8 inch metal skewers, leaving 1/4 inch

between pieces. Grill on the greased rack of an uncovered grill directly over medium coals for 6 to 8

minutes or until shrimp are opaque, turning and brushing once with reserved marinade. Discard any

remaining marinade. To serve, divide greens among 4 plates. Sprinkle with feta cheese. Top each salad

with 2 skewers of grilled shrimp. Serve with remaining vinaigrette.

Nutritional Information Per serving

138 Calories

3g Fat

1g Saturated Fat

136mg Cholesterol


61/109Page 61 of 109

Month331mg Sodium

13g Carbohydrate

2g Fiber

17g Protein

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

DinnerVeggie Chili

1 (11 ounce) can condensed black bean soup (or canned black beans in juice)

1 (15 ounce) can kidney beans, drained and rinsed

1 (15 ounce) can garbanzo beans, drained and rinsed (sometimes I use lentils)

1 (16 ounce) can vegetarian baked beans

1 (14 1/2 ounce) can chopped tomato puree1 (15 ounce) can whole kernel corn, drained

1 onion, chopped

1 green bell pepper, chopped

2 zucchini, chopped

2 stalks celery, chopped

2 garlic cloves, chopped

1 (4 ounce) can diced green chilies

1-2 jalapeno, chopped (depending on how much heat you want)


2 teaspoons cumin

1 tablespoon dried parsley

1 tablespoon dried oregano

1 tablespoon dried basil

1 tablespoon cilantro (optional)

In a saucepan, sprayed lightly with cooking oil spray, saut the onion, bell pepper, zucchini, and celery

for about 5 minutes.

In a slow cooker, combine black bean soup, kidney beans, garbanzo beans, baked beans, tomatoes,

corn, onion, bell pepper, zucchini, jalapeno, chilies, and celery. Season with garlic, chili powder, cumin,

parsley, oregano, basil (and cilantro if using).

Cook for about 6 hours on low.

Serve with tortillas, cornbread, rice, or French bread. This makes a lot, but it freezes well.


62/109Page 62 of 109

MonthPer Serving:

281 Calories


trace Saturated Fat

14g Protein

57g Carbohydrate

15g Dietary Fiber

0mg Cholesterol

1027mg Sodium

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

SmoothieClassic Fruit Smoothie

4 cups greek yogurt

4 medium bananas

2 cups frozen strawberries

2 cups orange juice

1 scoop protein powder

Freeze strawberries the day before.Place 1/2 of each amount into blender. Blend on high for 30 minutes. Place other half of ingredients in

blender and repeat.

Serve immediately.

Per Serving: 275 Calories

2g Fat

7g Protein

60g Carbohydrate

3g Dietary Fiber5mg Cholesterol

75mg Sodium


63/109Page 63 of 109

Month

Day 4BreakfastNectarine Fruit Salad

1 tablespoon honey1/2 teaspoon grated lemon or lime peel

2 teaspoons fresh lemon or lime juice

1/3 cup ginger ale

2 nectarines, pitted and sliced

1 cup seedless green grapes

1 cup fresh raspberries or blackberries

In a large bowl, combine peel, juice, honey and ginger ale. Add fruit and toss lightly. Cover and

refrigerate for 1 to 2 hours.

Nutritional Information Serving: 49 Calories


1g Protein

13g Carbohydrate

1g Dietary Fiber

0mg Cholesterol

0mg Sodium

LunchChickpea Vegetable Salad

1 - 20 ounce can chickpeas, rinsed and drained

1 red onion, diced

1 rib celery, diced

1 large red bell pepper, diced

1 tablespoon cilantro, chopped

1 tablespoon fresh Italian parsley, chopped

1 tablespoon fresh mint, chopped

2 garlic cloves, minced4 tablespoons extra virgin olive oil

1 tablespoon balsamic vinegar

Salt and pepper to taste

Mix rst 4 ingredients in a bowl.

Add rest of ingredients chill 1 hour to overnight and serve.


64/109Page 64 of 109

MonthNutritional Information Per Serving

79 Calories


1g Saturated Fat

2g Protein

10g Carbohydrate

2g Dietary Fiber

0mg Cholesterol

109mg Sodium

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

DinnerBaked Sweet Rosemary Chicken

4 tablespoons honey

4 tablespoons balsamic vinegar

4 tablespoons fresh rosemary, snipped and chopped


12 skinless chicken thighs

1 teaspoon salt

1/4 teaspoon fresh ground black pepper

Heat oven to 350 degrees F.

In a bowl, combine the honey, vinegar, rosemary and oil; mix well. Pour half of the marinade into a large

resealable plastic bag; add the chicken. Seal bag and turn to coat. Marinate in refrigerator for 2 hours.

Cover and refrigerate reserved marinade.

Drain and discard marinade from chicken. Place chicken pieces in a 13x9x2 baking pan (bone side

down). Sprinkle with salt and pepper. Bake, uncovered, 55 to 65 minutes, or until juices run clear,

basting occasionally with reserved marinade.

Nutritional Data is based on a 50% absorption of marinade which is on the high side. Absorption will

vary.

Per Serving

207 Calories



65/109Page 65 of 109

Month2g Saturated Fat

27g Protein

6g Carbohydrate

trace Dietary Fiber

115mg Cholesterol

119mg SodiumExchanges: 0 Grain(Starch); 4 Lean Meat; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

SmoothieBlackberry Yogurt Smoothie

1 cup fat-free almond, rice, hemp, oat milk

1 pint fat-free frozen greek yogurt, softened

1 medium banana, coarsely chopped

1/2 cup fresh blackberries


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


148 Calories

trace Fat (1.8% calories from fat)

trace Saturated Fat

g Protein

32g Carbohydrate

2g Dietary Fiber

1mg Cholesterol

97mg Sodium.

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


66/109Page 66 of 109

Month

Day 5BreakfastBlueberry Scones

Cooking oil spray1/4 cup sugar

2 cups all purpose almond, rice, hemp, oat milk

1 tablespoon baking powder

1/4 teaspoon salt

1/4 teaspoon baking soda

1 tablespoon grated orange zest

1/4 cup non saturated fat butter

1/2 cup buttermilk

1/4 cup cage free eggs or egg whites

1 teaspoon vanilla

1 cup frozen blueberries

Glaze

3/4 cup powdered sugar

1/4 teaspoon grated orange zest

skim almond, rice, hemp, oat milk

Spray a nonstick cookie sheet with cooking oil spray. In a large mixing bowl, combine sugar, almond,

rice, hemp, oat milk, baking powder, salt, baking soda and orange zest. Cut in butter with a pastry cutte

or fork until mixtures forms coarse crumbs. Stir together cage free eggs, buttermilk and vanilla. Add tocrumb mixture and stir until just moistened.

Gently transfer dough to a almond, rice, hemp, oat milked board and knead approximately 14 times or

until dough is smooth. Form into a 7 inch circle on the cookie sheet and cut into 10 wedges.

Bake at 400 degrees for 15 to 20 minutes. Remove from oven and let cool for 5 minutes.

While scones cool, mix together powdered sugar, orange zest and enough skim almond, rice, hemp, oa

milk to form a glaze of drizzling consistency. Drizzle over top of scones and serve warm.


5g Fat (1 g Saturated Fat)

4g Protein

34g Carbohydrate

1g Dietary Fiber

1mg Cholesterol

273mg Sodium


67/109Page 67 of 109

MonthLunchBlack Bean Mushroom Burgers


2 medium Portobello mushrooms, diced

1/2 red onion, diced1/2 green bell pepper, cored, seeded and diced

1 can (15 ounce) black beans, drained and rinsed

1/4 teaspoon paprika

1/4 teaspoon garlic powder

1/8 teaspoon freshly ground black pepper

2 egg whites

1 tablespoon honey mustard

1 tablespoon Worcestershire sauce

6 tablespoons dried breadcrumbs

4 lettuce

1/2 cup barbecue sauce4 lettuce leaves

4 tomato slices

Heat 1 tablespoon oil in a large skillet over medium heat. Add mushrooms, onion and bell pepper.

Cook, stirring occasionally, until pepper begins to soften and the liquid is cooked out of the mushroom

mixture, 4 to 5 minutes. Add beans, paprika, garlic powder and black pepper. Cook, smashing beans

with the back of a spoon, 1 to 2 minutes more. Transfer mixture to a bowl and mix in eggs, mustard,

Worcestershire sauce and breadcrumbs.

Form into 4 patties.

Wipe out skillet; heat remaining 1 tablespoon oil over medium heat and cook burgers until brown and

feels rm, 6 to 7 minutes each side. Place on buns; top with barbecue sauce, lettuce and tomato. Eat

with a lean source of protein such as sh, turkey, chicken or lean beef.

Per Serving

262 Calories


1g Saturated Fat

12g Protein

34g Carbohydrate

8g Dietary Fiber


68/109Page 68 of 109

Month0mg Cholesterol

740mg Sodium

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

DinnerGrilled Chicken Tacos

1 teaspoon chili powder

1/2 teaspoon kosher salt


1/2 teaspoon freshly ground black pepper

1 pound skinless, boneless chicken thighs OR breasts pounded even

Cooking spray

12 (6-inch) white corn tortillas

1 1/2 cups thinly sliced green cabbage

1/4 cup (1 ounce) shredded reduced-fat Monterey Jack cheese

Low-fat sour cream (optional)

Prepare grill.

Combine rst 4 ingredients in a small bowl; rub spice mixture over chicken.

Place chicken on grill rack coated with cooking spray; grill 10 minutes on each side or until done. Let

stand 5 minutes; chop.

Heat tortillas according to package directions. (You can set it on the grill above the ame for a fewseconds, ip it, give it a few more seconds, and be done. Great results. Even better results if you very

lightly moisten the tortilla before applying a ame.)

Divide chicken evenly among tortillas; top each tortilla with 2 tablespoons cabbage and 1 teaspoon

cheese. Serve with sour cream, if desired.

Per Serving (Using chicken breast; does not include low fat sour cream): 319 Calories; 4g Fat (12.0%

calories from fat); 1g Saturated Fat; 33g Protein; 37g Carbohydrate; 5g Dietary Fiber; 68mg Cholestero

479mg Sodium. Exchanges: 2 1/2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 1/2 Fat.

Per Serving (Using chicken thighs; does not include low fat sour cream):

290 Calories


1g Saturated Fat

23g Protein


69/109Page 69 of 109

Month37g Carbohydrate

5g Dietary Fiber

70mg Cholesterol

475mg Sodium

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

SmoothieBanana Berry Smoothie

1 cup frozen blueberries

1 cup frozen strawberries, unsweetened

1 cup pineapple and orange juice blend1 cup fat-free plain greek yogurt

2 teaspoons raw cane sugar

6 ice cubes


Place the blueberries, strawberries, juice, yogurt and raw cane sugar into the container of a blender.

Process until smooth. Add the ice cubes, and process until small enough to t through a straw, but large

enough to crunch on. Pour into glasses, and drink through straws.



1g Saturated Fat

9g Protein

44g Carbohydrate

4g Dietary Fiber

7mg Cholesterol

92mg Sodium.

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


70/109Page 70 of 109

Month

Day 6BreakfastFruit Salad with Yogurt Dressing

1/2 cup plain yogurt1/4 cup fresh lime juice

1/4 cup honey

1 teaspoon grated lime zest

2 cups diced peeled cantaloupe

2 cups diced peeled honeydew melon

2 cups seedless green grapes

2 cups diced peeled cored pineapple

1 cup diced peeled mango*

1 1/2 cups halved hulled strawberries

Drain yogurt in cheesecloth, covered, in refrigerator for at least two hours to remove excess uid. This

will make a creamier dressing.

Whisk rst drained yogurt, lime juice, honey and lime zest in small bowl to mix and set aside. Combine

diced fruits in large bowl. Do not combine with dressing yet. Chill covered dressing and fruit separately

until ready to serve, up to 6 hours.

Pour dressing over fruit and toss. Let stand 15 minutes to blend avors.

*May use either bananas or papaya instead of bananas. All most any fruit tastes good with this dressing

- use what you have or what you like - blueberries and bananas make a nice combination.


151 Calories


trace Saturated Fat

2g Protein

38g Carbohydrate

3g Dietary Fiber

1mg Cholesterol

24mg Sodium.

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


71/109Page 71 of 109

MonthLunchGrilled Chicken and Citrus Marinated Salad

2 whole boneless, skinless chicken breasts, grilled and cut into strips

8 ounces mushrooms, cleaned and sliced thinly

1 red onion, cut into rings

1 red pepper, cut into thin stripsJuice of 2 lemons

Juice of 2 limes

4 large leaves of red or green leaf lettuce

For the dressing:

1/4 cup fat free sour cream

1/4 cup fat free half-and-half

Fresh chopped chives (1 to 2 tablespoons)

2 tablespoons Parmesan Cheese

Marinate the onions and the bell pepper in the lemon juice for one hour. Drain.

Toss the mushrooms with the lime juice.

Mix the fat free sour cream and fat free half-and-half with the chives. Arrange the chicken, onions,

peppers in the center of the serving plate on 2 large leaves of fresh red or green leaf lettuce. Encircle th

chicken mixture with the mushrooms.

Pour the sour cream and chive dressing over the chicken. Sprinkle the parmesan shavings over this

mixture and serve.



64g Protein

35g Carbohydrate

5g Dietary Fiber

144mg Cholesterol

309mg Sodium

Exchanges: 8 Lean Meat; 3 Vegetable; 1 Fruit; 0 Non-Fat Almond, rice, hemp, oat milk; 0 Fat; 1/2 Other

Carbohydrates.

DinnerBaked White Fish

1 pound white sh llets *

2 teaspoons oil

1/4 cup grated Parmesan cheese


72/109Page 72 of 109

Month 1/2 cup chopped parsley

1 cup dried bread crumbs

1 clove garlic, minced or pressed

1 teaspoon lemon zest

1/4 teaspoon salt and pepper

GARNISHLemon wedges

Fresh Italian parsley sprigs

Mix together bread crumbs, parsley, garlic, salt, pepper, Parmesan cheese, and lemon zest. Rinse llets

gently and pat dry. Rub llets with oil and dip each side in bread crumb mixture. Bake at 325 degrees F

for 15 to 20 minutes (uncovered) and check for doneness. Garnish with parsley and lemon wedges.

COOKS NOTES : * California halibut, white sea bass, rocksh, and sole are all good choices.


279 Calories


2g Saturated Fat

29g Protein

21g Carbohydrate

1g Dietary Fiber

40mg Cholesterol

480mg Sodium.

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

SmoothieBlueberry Raspberry Smoothie

1/2 cup plain fat-free yogurt

1/2 cup frozen blueberries

1/2 cup frozen raspberries

1 cup vanilla almond, rice, hemp, oat almond, rice, hemp, oat milk

2 teaspoons honey (optional)


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

Per Serving:

129 Calories



73/109Page 73 of 109

Monthtrace Saturated Fat

7g Protein

21g Carbohydrate

5g Dietary Fiber

1mg Cholesterol

61mg Sodium.

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

Carbohydrates.

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90 Days of Fat Burning