Recipes PDF All

8/9/2019 Recipes PDF All

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of 11 7/30/2004 4:

carbs protein fat sat fat fiber sugar caloriesper meal TARGET 20 24 7 0-3 5-7 0-12 240

this meal ACTUAL 20 23 5 0 3 6 217





Mags's Meals for Friday, July 30 - Thursday, August 5

Peach Oatmeal

Ingredients

1 tsp oil, safflower 5 Tbls protein powder, vanilla cup peach slices, lite canned cup oatmeal, cooked

Spices / Flavoring

tsp cinnamon 1 tsp splenda (optional)

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

Combine cooked oatmeal with

peaches & remaining ingredints. Mixwell & serve immediately.

Cottage Cheese Peaches & Strawberries

Ingredients

11 Tbls cottage cheese, low-fat tsp vanilla extract 1 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

1 slice bread (rye, pumpernickel,flourless)

3 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. Dicejalapeno peppers and mix with salsa.Spread on half of bread and layer

sliced 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 3 oz ground pork 1 tsp oil, high oleic safflower

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.

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

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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 20 24 7 0-3 5-7 0-12 240this meal ACTUAL 21 25 6 2 4 5 238

Spices / Flavoring

tsp salt, lite tsp ginger

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

Chicken Pizza

Ingredients

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, boiled

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 andseasonings. Spread on pita andsprinkle with cheese.

Cook under broiler until cheesemelts. Enjoy!

Garden Scramble

Ingredients

cup mushrooms medium tomato 5 egg whites tsp oil, high oleic safflower 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

Ingredients

3 Tbls applesauce, unsweetened tsp vanilla extract 4 Tbls oatmeal, uncooked 1 Tbl protein powder, vanilla 5 egg whites

Preparation:Mix egg whites, uncooked oatmealand remaining ingredients

Spray baking dish with non-stickcooking spray. Pour in mixture and



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2 tsp splenda (optional) 1 tsp oil, high oleic safflower tsp cocoa, unsweetened

microwave 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 5 Tbls protein powder, vanilla 1 Tbl walnuts, chopped 1 tsp splenda (optional) cup blueberries cup strawberries 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 oz chicken, broiled 1 tsp oil, olive 4 Tbls ricotta cheese, non-fat 1 medium tomatoes 1 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 ricotta

mixture 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 1 cup broccoli 1 Tbl tomato sauce 2 oz skinless turkey breast 1 cups zucchini 1 tsp garlic 1 tsp oil, high oleic safflower 2 slices onions, red

Spices / Flavoring

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

Cook until vegetables become forktender and sauce becomes thick.Season to taste.

Enjoy!



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

Cinnamon Raisin Bran Muffin

Ingredients

4 Tbls protein powder, vanilla 2 tsp raisins 1 Tbl all bran cereal tsp baking soda 1 tsp splenda (optional) 3 tsp almonds, ground 2 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

medium banana tsp vanilla extract tsp oil, safflower Tbl peanut butter, natural 5 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 3 Tbls oatmeal, uncooked 1 egg white 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 heatedpan (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!

Egg Whites, Apples and Nuts



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Ingredients

3 almonds, whole 8 Tbls applesauce, unsweetened medium apple medium tomato 1 Tbl walnuts, chopped 6 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

1 cups green beans 1 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 andseasonings 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 4 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 and

scramble 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 cup carrots cup onion 3 oz lean pork tenderloin cup rice, brown cooked 3 tsp sherry cup snow peas 2 tsp vinegar, red wine 2 tsp soy sauce, lite

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



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1 tsp garlic tsp oil, high oleic safflower

Spices / Flavoring

tsp chili powder

Serve at once with cooked rice.

Enjoy!

Antipasto Salad

Ingredients

cup artichoke hearts 2 tsp vinegar, balsamic cup bell pepper cup garbanzo beans 4 slices ham, lean 1 tsp lemon juice 1 cup lettuce, iceberg tsp oil, olive 5 medium olives, black medium tomato 1 slice 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 thedressing and enjoy!

Chocolate Peanut Butter Mousse

Ingredients

medium banana tsp vanilla extract tsp oil, safflower Tbl peanut butter, natural Tbl protein powder, chocolate 8 oz tofu, extra firm 1 tsp splenda (optional) 2 Tbls yogurt, nonfat-plain tsp cocoa, unsweetened

Preparation:

Mash tofu and bananas with fork

Add all remaining ingredients, stiruntil smooth

Serve chilled

Turkey Burger



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this meal ACTUAL 20 23 6 0 13 12 226

Ingredients


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

Spices / Flavoring

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

Side Dish

medium orange

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.

Spread mustard on half of bread and

top with burger followed by lettuce,sliced tomato, and onion.

Enjoy with oranges on the side!

Apricot Parfait

Ingredients

tsp cinnamon 1 Tbl oatmeal, uncooked tsp oil, safflower 4 Tbls protein powder, vanilla Tbl walnuts, chopped 6 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

cup artichoke hearts 2 tsp vinegar, balsamic 1 cup bell pepper cup broccoli cup carrots cup cauliflower slice ham, lean tsp oil, olive 2 medium olives, black cup radish

medium tomato 3 slices turkey breast, deli-style 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 2 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 cup strawberries 3 Tbls protein powder, strawberry



Hawaiian Pizza

Ingredients

cup bell pepper pocket pita pocket, whole-wheat 2 tsp parmesan cheese 4 slices ham, lean tsp oil, olive 2 Tbls tomato sauce 1 tsp garlic cup pineapple, chunks in juice oz cheese, non-fat 1 slices onions, 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



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carbs protein fat sat fat fiber sugar calories

per meal TARGET 20 24 7 0-3 5-7 0-12 240


Ingredients

5 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

1 tsp syrup, lite cup blueberries

Preparation:Drain juice from thawed blueberries,and set aside

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 5 egg whites 1 tsp splenda (optional) 1 Tbls almonds, slivered 2 Tbls applesauce, unsweetened

Spices / Flavoring

tsp cinnamon

Preparation:Mix egg whites, uncooked oatmeal

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



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

Ingredients

medium banana tsp vanilla extract 4 Tbls protein powder, vanilla Tbl walnuts, chopped 10 Tbls yogurt, lowfat-plain

Preparation:Mix ingredients together until desiredconsistency




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3 tsp splenda (optional) 1 tsp cocoa, unsweetened

Santa Fe Chicken Burrito

1 oz chicken, broiled 4 Tbls corn kernels, boiled tsp oil, canola cup onion Tbl chili peppers 1 Tbl salsa medium tomato 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


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

Spices / Flavoring

cup 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 2 oz tuna, canned in water

3 Tbls yogurt, lowfat-plain tsp oil, high oleic safflower

Spices / Flavoring

tsp salt, lite tsp lemon herb seasoning

Side Dish

1 medium apple

Preparation:Set apple aside

Mix all ingredients in a bowl and

season

Serve with apple on the side

This is a super-quick healthy snack.



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Chicken Salad

Ingredients

cup bell pepper cup celery 1 oz chicken, broiled 2 tsp lemon juice 1 cup lettuce, romaine

2 tsp mustard, dijon 1 tsp oil, canola cup pasta medium tomato 2 tsp vinegar, red wine 2 Tbls yogurt, nonfat-plain 1 slice onion, 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 cup strawberries 3 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 3 oz beef, ground lean 1 tortilla, 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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Strawberry Oatmeal

Ingredients 1 tsp oil, safflower cup strawberries 5 Tbls protein powder, strawberry cup oatmeal, cooked

Spices / Flavoring 1 tsp splenda (optional)

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 1 Tbl protein powder, vanilla 7 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 slice bread (rye, pumpernickel,

flourless) 1 oz cheddar cheese, low-fat 4 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 4 Tbls protein powder, vanilla 4 Tbls yogurt, lowfat-plain 3 Tbls all bran cereal 1 cup raspberries



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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

Preparation:Cook pasta in boiling water until aldente. Drain water from pasta andset aside.

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% 6 egg whites 1 tsp oil, high oleic safflower

Spices / Flavoring tsp salt, lite tsp black pepper

Side Dish


cup grapes

Preparation:Set bread & grapes aside

Mix seasoned egg whites and milk inseperate bowl

Add egg mixture to a preheated oiledskillet, Cook over low to medium heat

Serve toasted bread and grapes onthe side

Blueberry Bar



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Ingredients 3 Tbls applesauce, unsweetened tsp vanilla extract 3 Tbls oatmeal, uncooked 1 Tbl protein powder, vanilla 5 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)

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

Spices / Flavoring

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

Preparation:Dry bread out in 200 degree 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 the topsof the tomatoes.

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

Power Snack

Ingredients 1 oz cheese, low-fat 3 high fiber crackers 4 medium olives, black medium tomato

6 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



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Beef Stir Fry

Ingredients cup beef stock 1 oz beef, lean 1 cup broccoli Tbl cornstarch cup mushrooms tsp oil, sesame cup rice, brown cooked cup scallions 2 tsp sherry 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 high oleicoil and stir to coat sides. Add meat(with marinade). Stir and fry untilbarely pink - about 30 seconds to 1minute. 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 juice is

thickened.

Enjoy over hot rice!

Peach Oatmeal with Egg Whites

Ingredients 1 tsp oil, safflower 5 egg whites cup peach slices, lite canned 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 cup broccoli

cup carrots cup celery cup mushrooms cup rice, brown cooked cup scallions cup snow peas 2 oz tuna, canned in water cup water chestnuts 3 tsp soy sauce, lite 1 tsp garlic tsp ginger

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 garl icand stir fry 15 seconds. Add juliennedcarrots, celery, water chestnuts,snowpeas, broccoli florets, andmushrooms. Stir fry until vegetablesare crisp tender. (Do not overcook.)

Combine soy sauce, garlic powder,



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1 tsp oil, high oleic safflower

Spices / Flavoring

tsp black pepper tsp garlic powder

and ginger stirring until well mixed.Add to skillet or wok. Cook over highheat, stirring frequently until sauce isslightly thickened. Add tuna, stirringto coat well.

Enjoy with rice!

Salmon Patties

Ingredients 1 tsp lemon juice 1 oz salmon, cooked 4 egg whites tsp oil, high oleic safflower 1 Tbl 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 cook

thoroughly 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 2 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

1 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

Preparation:Cook pasta in boiling water until aldente. Drain water from pasta and

set aside.

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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tsp ginger

Scrambled Egg Breakfast Tortilla

Ingredients

1 oz cheese, low-fat cup mushrooms cup onion medium tomato 1 tortilla, corn 5 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 3 high fiber crackers 2 tsp mustard, dijon tsp oil, safflower 1 medium tomato 3 oz tuna, canned in water 1 Tbl yogurt, nonfat-plain

Side Dish

8 almonds, whole

Preparation:Set crackers, sliced tomato, andalmonds 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 3 oz shrimp

tsp tabasco sauce Tbl walnuts, chopped 1 tsp worcestershire sauce 2 Tbls yogurt, lowfat-plain cup pineapple, chunks in juice

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

Slice avocado crosswise and brushwith lemon juice to preventdarkening. In a mixing bowl, combine

the cooked pasta, lettuce, avocadoslices, pineapple chunks, and cookedshrimp.

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 for



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at least 2 hours.

Sprinkle with broken walnuts andenjoy!

Italian Custard with Pears

Ingredients tsp vanilla extract 1 tsp oil, safflower 1 Tbl protein powder, vanilla 7 Tbls ricotta cheese, non-fat cup pear halves, lite canned 1 Tbl oatmeal, ground 3 Tbls yogurt, nonfat-plain

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 1 tortilla, corn 4 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 withremaining ingredients.

Scoop mixture into the center ofwarmed tortilla. Roll tortilla andenjoy!

Pear Parfait

Ingredients tsp vanilla extract 1 Tbl oatmeal, uncooked 1 tsp oil, safflower 5 Tbls protein powder, vanilla 2 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



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Ingredients 10 Tbls cottage cheese, low-fat 3 Tbls oatmeal, uncooked 1 tsp oil, safflower cup pear halves, lite canned tsp almond extract

Preparation:Drain juice from pears

Mix ingredients


Egg Pocket

Ingredients pocket pita pocket, whole-wheat cup onion medium tomato 5 egg whites 1 tsp oil, high oleic safflower oz cheese, cheddar- nonfat

Spices / Flavoring


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 into

pita.

Enjoy!

Banana Shake

Ingredients medium banana tsp oil, safflower 4 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 cup mushrooms 7 medium olives, black 1 cup spinach, boiled 1 medium tomato 4 Tbls tomato sauce 1 tsp garlic oz cheese, non-fat


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

Cook under broiler until cheesemelts.Enjoy!



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Spices / Flavoring

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

Peach Crepes

Ingredients tsp vanilla extract 1 tsp oil, safflower 1 Tbl protein powder, vanilla 5 egg whites 2 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

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, add

peaches to the crepe, then roll up

Chocolate Peanut Butter Bar

Ingredients 3 Tbls applesauce, unsweetened tsp vanilla extract 4 Tbls oatmeal, uncooked Tbl peanut butter, natural 1 Tbl protein powder, vanilla

4 egg whites 1 tsp splenda (optional) tsp cocoa, unsweetened

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

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



Ahi Tuna Tonnato



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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 20 24 7 0-3 5-7 0-12 240this meal ACTUAL 19 24 9 1 4 9 253

Ingredients 1 tsp capers lemon 8 medium olives, black cup pasta 4 oz tuna steak 1 Tbl yogurt, nonfat-plain


tsp black pepper tsp parsley, dried

Preparation:Cook tuna under broiler until flaky.

Meanwhile, cook pasta until al denteand set aside.

Puree tuna in food processor.Transfer to m ixing bowl. Add otheringredients. Mix well and toss with hotpasta.

Enjoy!

Strawberry Nut Yogurt

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


Preparation:Drain juice from thawed strawberries



Salmon Salad Lettuce Wrap

Ingredients 2 tsp lemon juice 2 cups lettuce, romaine

tsp oil, safflower cup onion medium orange 3 oz salmon, cooked medium apple cup celery 2 Tbls yogurt, nonfat-plain

Spices / Flavoring

tsp salt, lite tsp black pepper 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


flourless)

Preparation:Set bread & strawberries aside.

Mix egg whites with remaining



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

Spices / Flavoring cup strawberries

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



Serve with strawberries on top.

Egg White Oatmeal Snack

Ingredients 5 egg whites 4 tsp almonds, ground 4 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

medium apple 1 Tbl avocado cup celery 2 tsp lemon juice 1 cup lettuce, iceberg medium orange

4 tsp raisins cup scallions medium tomato 8 slices turkey breast, deli-style 1 Tbl yogurt, nonfat-plain

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



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Ingredients tsp vanilla extract 1 Tbl protein powder, chocolate 1 tsp splenda (optional) 1 tsp oil, high oleic safflower 15 Tbls yogurt, nonfat-plain 1 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 1 oz chicken, broiled 1 Tbl salsa 1 tortilla, corn


Side Dish medium orange

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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Apple Cinnamon Muffin

Ingredients 5 Tbls protein powder, vanilla tsp baking soda 1 tsp splenda (optional) 3 tsp almonds, ground 3 Tbls oatmeal, ground

1 piece apple, dried

Spices / Flavoring

tsp cinnamon


For a warm cereal, add 1/2 cup

warm water and eat with a spoon

Spicy Pork Taco

Ingredients cup bell pepper cup lettuce, iceberg cup onion

1 Tbl salsa medium tomato 1 tortilla, corn oz cheese, non-fat 3 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 medium tomato 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

5 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 withegg whites on the side.

Enjoy!

Banana Berry Smoothie



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carbs protein fat sat fat fiber sugar calories

per meal TARGET 20 24 7 0-3 5-7 0-12 240this meal ACTUAL 18 22 5 0 7 13 205



Ingredients medium banana 1 tsp oil, safflower 5 Tbls protein powder, vanilla 3 Tbls all bran cereal 1 tsp splenda (optional) cup blueberries cup strawberries



Eggplant Parmesan


flourless) 6 tsp parmesan cheese 1 cups eggplant 1 tsp oil, olive cup onion medium tomato 1 Tbl tomato sauce 1 egg white

tsp garlic 1 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"). Layslices on paper towel and sprinklewith salt. Let the eggplant "drain" for

15 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 and layeron a baking dish, alternating eggplant

with sauce then grated cheese(s).

Bake or microwave until cheesemelts.

Veggie Scramble

Ingredients cup broccoli cup cauliflower cup onion medium tomato 5 egg whites cup bell pepper 1 tsp oil, high oleic safflower

Spices / Flavoring


Side Dish

Preparation:Set bread aside

Add all chopped vegetables (except

tomatoes) 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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Chocolate Coconut Bar

Ingredients 3 Tbls applesauce, unsweetened tsp vanilla extract 3 Tbls oatmeal, uncooked 1 Tbl protein powder, vanilla 5 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 2 oz chicken, broiled 2 cups lettuce, iceberg cup mandarin oranges tsp oil, sesame cup scallions 2 tsp vinegar, red wine 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

Ingredients 1 Tbl avocado 3 high fiber crackers 1 Tbls cream cheese, non-fat medium tomato 7 slices turkey breast, deli-style

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



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Chicken Cauliflower Curry

Ingredients cup cauliflower 3 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 untilsoftened.

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 the chickenbreasts, that have been seasonedwith salt and black pepper, in other

half of oil over moderately high heat,turning once, until golden, about 4minutes 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 4 Tbls protein powder, chocolate tsp baking soda 2 tsp splenda (optional) 3 tsp almonds, ground 4 Tbls oatmeal, ground tsp cocoa, unsweetened


For a warm cereal, add 1/2 cupwarm water and eat with a spoon

Chocolate Shake



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Ingredients 1 tsp oil, safflower 3 Tbls protein powder, chocolate 6 Tbls all bran cereal 2 tsp splenda (optional) 8 Tbls yogurt, nonfat-plain tsp cocoa, unsweetened


Add additional if needed

Thai Chicken Lettuce Wrap

Ingredients 1 tsp vinegar, balsamic cup bean sprouts 2 oz chicken, broiled Tbl peanut butter, natural cup water chestnuts 1 tsp soy sauce, lite 2 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 of

lettuce leaves and wrap together.

Enjoy with crackers and mandarinorange on the side!

Egg Whites, Orange and Nuts

Ingredients

3 almonds, whole 1 medium orange 1 Tbl peanuts 1 tsp raisins medium tomato 5 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


Preparation:

Boil pasta in water until al dente.Drain water from pasta and set aside.

Combine remaining ingredients andseasonings and toss with pasta.Enjoy!



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

Toast and Poached Eggs


flourless) 4 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 1minute - microwaves may vary)

Spice as desired

Serve remaining ingredients on side

Chocolate Banana Soy Smoothie

Ingredients medium banana tsp oil, safflower 3 Tbls protein powder, vanilla 8 Tbls soy milk 2 tsp splenda (optional) tsp cocoa, unsweetened



Pineapple Waldorf Salad

Ingredients medium banana cup mandarin oranges 4 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



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Ingredients medium banana 5 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

Ingredients 2 cups eggplant tsp oil, olive 5 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


flourless)

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

Preparation:Set bread aside.



Scoop excess liquid onto bread so it

won't burn, continue to cook otherside

Strawberry Banana Shake

Ingredients medium banana 1 tsp oil, safflower 5 Tbls protein powder, vanilla 3 Tbls yogurt, lowfat-plain

cup strawberries

Spices / Flavoring




Mexican Pita Pocket



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Ingredients 1 Tbl avocado cup beans, pinto pocket pita pocket, whole-wheat cup lettuce, iceberg cup onion 1 Tbls 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

4 Tbls protein powder, chocolate 6 Tbls all bran cereal 2 tsp splenda (optional) 7 Tbls yogurt, nonfat-plain tsp cocoa, unsweetened

Preparation:Add several ice cubes andingredients to blender. Mix until

desired consistency


Turkey Stroganoff

Ingredients 1 tsp parmesan cheese 1 cups 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 waterfrom 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 5 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

Preparation:Drain juice from thawed strawberries,and set aside

Crush All Bran cereal , mix with eggwhites and remaining ingredients

Pour mixture to pancake form in oiledskillet. Cook over medium heat until



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Spices / Flavoring

1 tsp syrup, lite cup strawberries

golden, flip over

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

Pour syrup over top

Apple Cinnamon Bar

Ingredients 3 Tbls applesauce, unsweetened medium apple tsp cinnamon tsp vanilla extract 3 Tbls oatmeal, uncooked 1 tsp oil, safflower 1 Tbl protein powder, vanilla 5 egg whites 1 tsp splenda (optional)

Preparation:Chop apple into small pieces

Mix uncooked oatmeal withremaining ingredients




Taco Salad

Ingredients cup beans, pinto 3 oz beef, ground lean 1 cup lettuce, iceberg cup onion

1 Tbl salsa medium tomato tortilla, corn tsp oil, high oleic safflower oz cheese, cheddar- nonfat

Spices / Flavoring

tsp salt, lite tsp chili powder tsp cilantro

Preparation:Bake tortilla in oven until crisp andset aside.

Saute onions in oil and once tender,

add meat with seasonings, asdesired, and continue to cook untilbeef is cooked through thoroughly.Stir in salsa.

Toss lettuce, diced tomatoes andseasoned meat together.

Break tortilla into pieces and sprinkeon top of the salad.

Enjoy!

Peanut Butter Shake

Ingredients tsp vanilla extract tsp oil, safflower Tbl peanut butter, natural 3 Tbls protein powder, vanilla 6 Tbls all bran cereal





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7 Tbls yogurt, nonfat-plain

Spices / Flavoring


Beef Vegetable Soup

Ingredients 1 cups beef stock 1 oz beef, lean cup carrots cup celery 1 Tbl corn kernels, boiled cup onion cup peas cup potato medium tomato tsp garlic tsp oil, high oleic safflower

Spices / Flavoring

tsp salt, lite tsp black pepper 1 tsp parsley, dried

Preparation:In a pan, over medium heat, sautethe garlic and onion in oil until tender.

Add the ground beef and cook untilbrown, stirring to break up meat.Drain fat, if necessary, then add thetomatoes, salt, pepper, and beefstock to the meat. Add the choppedcarrots to the pan and cook for 5-10minutes then add the remainingdiced vegetables . Simmer untilvegetables are tender. Adjustseasonings to taste.

Enjoy!

Blueberry French Toast


flourless)

tsp vanilla extract

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

Spices / Flavoring

cup blueberries

Preparation:Set bread & blueberries aside.




Serve with blueberries on top.

Blue Moon Soy Smoothie



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Ingredients tsp oil, safflower 3 Tbls protein powder, vanilla 8 Tbls soy milk 2 tsp splenda (optional) cup blueberries tsp cocoa, unsweetened

Preparation:Add ingredients and several icecubes to blender. Mix until desiredconsistency


Stuffed Tomato with Tuna

Ingredients cup bell pepper 1 slice bread (rye, pumpernickel,

flourless) 1 tsp parmesan cheese cup mushrooms 1 tsp oil, olive cup onion cup scallions medium tomato 3 oz tuna, canned in water

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 oil,basil, parsley, tuna, onion,mushrooms, garlic, parmesancheese, bread crumbs, salt andpepper. Divide the stuffing betweenthe tomato halves. Place tomatoes ina baking pan. Spoon 2 tablespoonsolive oil over the tops of thetomatoes. Bake 25-30 minutes oruntil filling is crisp and golden. Servehot.

Strawberry Apple Dip

Ingredients tsp cinnamon cup strawberries 4 tsp almonds, ground 4 Tbls protein powder, strawberry 6 Tbls yogurt, nonfat-plain

Side Dish

1 medium apple

Preparation:Slice apple and set aside

Smash strawberries and yogurttogether

Mix remaining ingredients

Dip apple slices into dip

Szechuan Chicken in Peanut Sauce

Ingredients cup carrots cup celery 3 oz skinless chicken breast tsp oil, sesame

Preparation:Prepare rice as directed on packagewhile cooking chicken.

Make a sauce by mixing soy sauce,



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Tbl peanut butter, natural cup rice, brown cooked 2 tsp vinegar, red wine cup water chestnuts 1 tsp soy sauce, lite 2 tsp garlic tsp splenda (optional) tsp ginger tsp oil, high oleic safflower

Spices / Flavoring tsp cayenne pepper tsp garlic powder

splenda, sesame oil, peanut butter,vinegar, garlic powder, and cayennepepper in a small bowl until smooth.Set aside.

Heat wok or frying pan over mediumheat and add high oleic oil. Swirl inpan. Add chopped garlic and ginger.Add chicken, stir to coat with oil. Addjulienned celery, carrots and water

chestnuts. Stir to coat vegetables.Stir-fry until chicken is cooked (about5 minutes).

Pour peanut sauce over mixture andstir to coat. Serve over rice.

Enjoy!



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Banana French Toast


flourless)

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

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

Spices / Flavoring

medium banana

Preparation:Set bread & banana aside.




Serve with sliced banana on top.

Double Berry Soy Smoothie

Ingredients tsp oil, safflower 4 Tbls protein powder, vanilla 8 Tbls soy milk 2 Tbls all bran cereal cup strawberries cup raspberries



Tuna Sandwich


flourless)

cup cucumber cup lettuce, iceberg 1 tsp mustard, dijon 1 tsp oil, canola medium tomato 3 oz tuna, canned in water 1 Tbl yogurt, nonfat-plain

Spices / Flavoring


tsp dried dill

Side Dish

medium pear

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

Spread mixture on half of bread. Topwith sliced vegetables followed by theother half of bread to make asandwich.

Enjoy with pears on the side!

Berry Smoothie



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Ingredients 1 tsp oil, safflower 5 Tbls protein powder, vanilla 2 Tbls all bran cereal cup blueberries cup strawberries cup raspberries


Preparation:Add several ice cubes, 1/2 cup waterand ingredients to blender and mixwell


Garlic Chicken Pasta

Ingredients cup broccoli cup carrots 3 tsp parmesan cheese 1 oz chicken, broiled tsp oil, peanut t

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