trueformlife.com May/Jun Week 1 May/Jun Week 1 Monthly Membership Monthly Membership, Page 1

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "trueformlife.com May/Jun Week 1 May/Jun Week 1 Monthly Membership Monthly Membership, Page 1"

Transcription

1 Monthly Membership Monthly Membership, Page 1

2 May/Jun Notes What s going on this week!? Welcome to week #1 of this month Trueformers! Thank you so much for being with us on this journey to living a healthy lifestyle. It s a brand new month which means we have a brand new meal plan coming at you! Our featured meals this week include: Egg Bake - we actually just made this bake for Mother s Day and it was a hit! Bake, slice however you like and watch the whole family enjoy! Store in the fridge and use as leftovers. Guacamole - snacks or dips aren t usually in our featured meals but I thought we d make an exception. This is super easy to make and incredibly delicious. Enjoy with a smile and think of us ;). Egg Salad Sandwiches - Super easy to make and enjoyable at any time of day. Whip these up and don t be surprised if you re looking for more. Notable notes: - Pancake recipe is found on page 26 of the CTP recipe book - Find the Blueberry muffin recipe in the link below from Oh She Glows - great website Monthly Membership, Page 2

3 ! trueformlife.com May/June Monthly Membership Week One Nutrition at a Glance Monday Tuesday Wednesday Thursday Friday Saturday Sunday Egg Bake Green tea Fermented Drink Quinoa granola Egg bake Green tea Fermented Drink Quinoa granola, banana, almond milk, Egg bake Salsa, avocado green Quinoa granola, banana, almond milk Egg bake Morning Blueberry muffin grapes Veggies guacamole Trail mix Celery pb Muffin watermelo n Afternoon Chicken broccoli sweet potato Leftovers Leftovers Side salad smoothie Trail mix Blueberry muffin watermelo n Leftovers leftovers leftovers Leftovers Celery pb smoothie Veggies gucamol e smoothies Supper Kale spinach salad Egg salad sandwich Shrimp pasta Veggie stir fry rice Pancakes, baked beans, turkey sausage Salmon burgers Chicken, asparagus quinoa Evening snack Veggies and guacamole Celery pb smoothie popcorn Blueberry muffin grapes smoothie Trail mix My goal for this week: Be Merciless With Kindness Monthly Membership, Page 3

4 Monday Egg Bake 6 eggs 3 Tbsp almond milk 2 cups veggies (mushrooms, onions, peppers) 1 Tbsp coconut oil 1 bag hash browns Himalayan Salt Pepper Organic white Cheese (optional) Grease a 9x12 baking dish with coconut oil. Add hash browns and sprinkle with salt and pepper. Cook according to package instructions. Melt coconut oil in pan with garlic. Add veggies and sauté until tender. Whisk eggs, almond milk, salt and pepper in a bowl. Once hash browns are cooked remove pan from oven. Add veggies on top and pour egg mixture over veggies and hash browns. Return to the oven to bake for another 20 minutes or until eggs are fully cooked. Melt cheese on top if desired. Top with avocado and salsa to serve. Green tea Fermented drink 1 Blueberry muffin, 1 cup grapes Chicken, broccoli, sweet potato Monthly Membership, Page 4

5 Kale/ Spinach Salad 4-6 cups Kale and Spinach 2 cups veggies (cucumber, peppers, tomatoes etc) ½ cup cooked quinoa ½ cup chickpeas ¼ cup feta cheese (cubed) ¼ avocado (sliced) Olive oil Balsamic vinegar Himalayan Salt Pepper Combine veggies, chickpea, quinoa and cheese in a bowl. Toss. Drizzle with balsamic vinegar and olive oil. Sprinkle with salt and pepper. Toss and top with avocado. 1 cup veggies, 1/4 cup guacamole Guacamole ½ a small red onion 3 ripe avocados 1 bunch of fresh cilantro 6 ripe cherry tomatoes 2 limes extra virgin olive oil sea salt Pepper De-stone the avocados and scoop the flesh into a medium size bowl. Mash until well combined. Roughly chop cilantro, add tomatoes and red onions and stir together. Add the juice from 1 lime and 1 tablespoon of oil, then season to taste with salt, pepper and lime juice. Monthly Membership, Page 5

6 Tuesday Quinoa Granola 1/2 cup uncooked quinoa 2 cups mixed nuts 1 Tbsp cane sugar pinch sea salt 3 1/2 Tbsp coconut oil 1/4 cup maple syrup Preheat oven to 350 degrees. Add quinoa, almonds, coconut sugar, and salt to a large mixing bowl - stir to combine. In a small saucepan, add coconut oil and maple syrup. Warm over medium heat. Immediately pour over the dry ingredients and stir to combine until all nuts are thoroughly coated. Arrange on a large baking sheet and spread into an even layer. Bake for 20 minutes Kale, Spinach, feta salad Trail Mix Egg Salad Sandwich 1 large hard boiled egg 1 tbsp greek yogurt 1 tbsp Green onion chopped 1 tbsp. Red pepper 2 slices sprouted grain bread Lettuce Monthly Membership, Page 6

7 Mash egg and greek yogurt together. Add onion and red pepper and combine. Sprinkle with pepper and salt. Spread egg mixture on one slice of bread. Spread coconut oil on the second slice of bread. Add lettuce and combine both slices of bread. VOILA! 2 celery stalks, 2 tbsp peanut butter Wednesday Egg bake with salsa and avocado Green Tea Fermented drink Veggies and guacamole Egg salad sandwich, side salad Blueberry muffin, 2 slices watermelon Shrimp Pasta 2 cups veggies (onion, peppers, zucchini, mushrooms etc.) 1 garlic clove, minced 2 tablespoons coconut oil 2 cans diced tomatoes, undrained 1/2 teaspoon dried basil 1/2 teaspoon dried oregano 1/4 teaspoon pepper 1 pound uncooked medium shrimp, peeled and deveined 6 ounces uncooked GF Pasta In a large skillet, sauté garlic and add veggies. Cook until tender but still a little crunchy. Add the tomatoes, basil, oregano and pepper. Bring to a boil over medium heat. Reduce heat; simmer, uncovered, for 15 minutes. Meanwhile, cook pasta according to package directions. Monthly Membership, Page 7

8 Add the shrimp to the tomato mixture; cook for 5-6 minutes or until shrimp turns pink. Drain pasta; toss with shrimp mixture. Thursday Quinoa granola, banana and almond milk Green tea Fermented drink Shrimp pasta Celery and peanut butter Veggie stir fry with 1/2 cup brown rice Popcorn - 4 cups popcorn, nutritional yeast, himalayan salt, coconut oil Friday Egg bake with salsa and avocado Green tea Monthly Membership, Page 8

9 Fermented Drink Trail mix Veggie stir fry with brown rice 2 Pancakes, 1/2 cup baked beans, 2 links of turkey sausage Blueberry muffin, grapes Saturday Quinoa granola, banana and almond milk Celery and peanut butter Pancakes, baked beans and turkey sausage Veggies and guacamole Salmon Burgers 1 cup cooked quinoa Monthly Membership, Page 9

10 1 can salmon, drained ½ cup sliced green onions 2 large eggs 1 tbsp fresh dill 1 clove garlic, minced Pepper ½ cup greek yogurt 1 tsp. Grated lime zest 1 tsp. Fresh lime juice ½ cup fresh spinach 6 slices tomato 3 WW english muffins Cook quinoa according to package instructions. Preheat oven to 400 degrees. Combine salmon, quinoa, green onions, eggs, dill, garlic and pepper in a medium bowl and mix well. Divide into 6 even portions to form patties. Grease a baking dish with coconut oil. Place patties in dish. Cook for 7 minutes, flip and cook for an additional 7 minutes. Combine yogurt with lime zest and juice. Mix well. Set aside. Toast English muffins and spread with yogurt mixture. Place spinach leaves and tomato slices on top. Top with salmon patty. Sunday Egg bake Blueberry muffin and watermelon Salmon burger, side salad 1 Chicken breast, 1 cup asparagus, 1/2 cup quinoa Monthly Membership, Page 10

11 Trail mix Grocery Shopping List Carbs Protein Fats Fruits/Veggies Misc. hashbrowns eggs coconut oil mushrooms almond milk spelt flour shrimp white cheese y.r.g - peppers apple cider vinegar quinoa turkey sausage feta cheese onions maple syrup chick peas 1 can of salmon avocado bananas vanilla bread chicken olive oil frozen blueberries cane sugar GF pasta noodles mixed nuts grapes baking powder baked beans peanut butter watermelon cinnamon GF flour kale baking soda greek yogurt spinach balsamic vinegar English muffins cucumber cilantro tomatoes red onion green onion lettuce celery zucchini lime garlic dried basil dried oregano chocolate chips fresh dill 2 cans diced tomatoes carrots asparagus *Always check your fridge and cupboards to see what you have. You ll need to continually stalk some of these products (fresh produce), but others you ll have left over each week (coconut oil, himalayan salt, etc.). Monthly Membership, Page 11

trueformlife.com May/Jun Week 2 May/Jun Week 2 Monthly Membership Monthly Membership, Page 1

trueformlife.com May/Jun Week 2 May/Jun Week 2 Monthly Membership Monthly Membership, Page 1 Monthly Membership Monthly Membership, Page 1 May/Jun Notes What s going on this week!? Welcome to week #2 of this month Trueformers! Thank you so much for being with us on this journey to living a healthy

More information

MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 4

MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 4 Day 1 1/2 cup granola 180 36 6 2.5 6 oz low fat vanilla yogurt 140 25 7 1.5 1 cup strawberries, sliced 57.1 13.7 1.2 0.5 TOTAL 377.1 74.7 14.2 4.5 1 cup green grapes 110 29 1.2 0.3 1 oz pistachio nuts

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1 Day 1 Tomato & Basil Omelet* (see recipe) 1 large egg 73.5 0.4 6.3 5 2 large egg whites 34.3 0.5 7.2 0.1 1/4 cup chopped tomato 8.1 1.8 0.4 0.1 2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9 2 Tbs chopped

More information

21 Day Metabolic Accelerator Meal Guide

21 Day Metabolic Accelerator Meal Guide 21 Day Metabolic Accelerator Meal Guide DAY 1 15 almonds 2 whole eggs + 1 2 cup whites 1 tbsp of coconut oil 1 cup of blueberries Dijon Almond Crusted Salmon (see Large green salad with vegetables of choice

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2 Day 1 1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1 1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7 1 medium orange 61.6 15.4 1.2 0.2 TOTAL 253.6 29.8 21.2 6 2 Tbs dried cherries 48.8 12.8 0

More information

Figure Friendly Freezer Meal Recipes

Figure Friendly Freezer Meal Recipes Figure Friendly Freezer Meal Recipes Garlic & Herb Pork Chops (#1) 2 lbs pork chops 2 tsp Wildtree Garlic & Herb Blend salt & pepper if desired fridge. Grill, or skillet sauté, for 7-10 min/side until

More information

5-DAY NO SUGAR CHALLENGE MENU

5-DAY NO SUGAR CHALLENGE MENU 5-DAY NO SUGAR CHALLENGE MENU Our goal with the 5-Day No Sugar Challenge is to eliminate refined sugar. The sugar found in the recipes provided comes from fresh fruits, vegetables and grains. There is

More information

Dr. Bronner s Magic All One Coconut Oil Recipes

Dr. Bronner s Magic All One Coconut Oil Recipes Dr. Bronner s Magic All One Coconut Oil Recipes Vegan Lasagna 3 Tablespoons Dr. Bronner's Organic White or Whole Kernel Unrefined Coconut Oil 1 large chopped onion 4 or 5 cloves minced garlic to taste

More information

Paleo Meal Plan! Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Kale Smoothie. Leftovers. Turkey Zucchini Pasta. Apple Chicken. Salad.

Paleo Meal Plan! Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Kale Smoothie. Leftovers. Turkey Zucchini Pasta. Apple Chicken. Salad. Breakfast Lunch Dinner Snack Paleo Meal Plan Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Almond Blueberry Parfait Turkey Roll Ups Thai Stir Fry Beef Jerky Frittata Thai Stir Fry Apple Chicken Salad Hard

More information

Patient and Family Education. Low Sodium Recipes

Patient and Family Education. Low Sodium Recipes Patient and Family Education Low Sodium Recipes Try these recipes to get started with lowsodium cooking that tastes good and is quick and easy! Oatmeal muffins 2 eggs 1 teaspoon vanilla extract 2 cups

More information

Roasted Squash Salad with Pumpkin Seeds, Chilli & Feta Cheese

Roasted Squash Salad with Pumpkin Seeds, Chilli & Feta Cheese Healthy recipes Roasted Squash Salad with Pumpkin Seeds, Chilli & Feta Cheese Prep time: 5 mins / Cook time: 30 mins Ingredients to Serve 4 1 medium queen squash 50g pumpkin seeds 100g rocket leaves or

More information

Slim Down Eating Plan

Slim Down Eating Plan SUMMER SHAPE-UP SERIES Slim Down Eating Plan Recipes by Dawn Jackson Blatner, R.D.N. Follow this 1500-calorie plan and you could lose up to 10 pounds! Here s how it works: All the breakfasts, lunches,

More information

Mexican Recipes. 1 tablespoon chili powder ¼ teaspoon garlic powder

Mexican Recipes. 1 tablespoon chili powder ¼ teaspoon garlic powder Mexican Recipes Taco Seasoning 1 tablespoon chili powder ¼ teaspoon garlic powder ¼ teaspoon onion powder ¼ teaspoon dried oregano 1 ¼ teaspoon crushed red pepper flakes ½ teaspoon paprika 1 ½ teaspoons

More information

Find your shopping list and all your dinner recipes for WEEK 3 inside!

Find your shopping list and all your dinner recipes for WEEK 3 inside! Find your shopping list and all your dinner recipes for WEEK 3 inside! WEEK 3 Monday 19th - Sunday 25th WEEK 3 SHOPPING LIST Monday 19th - Sunday 25th 1 Bunch Spring Onions Meat/Fish 1 Bunch Celery Pork

More information

Roasted Mushroom and Onion Kalamata Pasta Serves 4. Ingredients:

Roasted Mushroom and Onion Kalamata Pasta Serves 4. Ingredients: Roasted Mushroom and Onion Kalamata Pasta Preparation Time: 30 Minutes 8 oz. uncooked pasta (whole wheat or multi-grain) 1 medium sweet onion, peeled, chopped 2 Tbsp. unsalted butter 4 cups fresh spinach,

More information

Tablemom.com. Week 5. Don t plan another meal. with Table Mom s weekly menu, recipes, and grocery list.

Tablemom.com. Week 5. Don t plan another meal. with Table Mom s weekly menu, recipes, and grocery list. Tablemom.com Don t plan another meal with Table Mom s weekly menu, recipes, and grocery list. Week 5 Recipes Meal 1...7 Herb-Roasted Orange Salmon (parmesan spaghetti, broccoli) Meal 2...9 Masala Rice

More information

Ingredients. n 2 cups canned chicken, drained and rinsed. n 3/4 cup water. n 1 cup refried beans. n 6 whole-wheat flour tortillas

Ingredients. n 2 cups canned chicken, drained and rinsed. n 3/4 cup water. n 1 cup refried beans. n 6 whole-wheat flour tortillas Quesadillas with Refried Beans and Chicken Quesadillas are a great way to get creative! Add your favorite fresh fruit and vegetables. Try a vegetarian option with all beans or substitute a favorite meat

More information

1,200-Calorie, Low-Carb Diet Meal Plan

1,200-Calorie, Low-Carb Diet Meal Plan 1,200-Calorie, Low-Carb Diet Meal Plan Breakfast Breakfast One - Veggie Scrambled Eggs One whole egg, one egg white Chopped red pepper Chopped mushrooms Grated Swiss cheese Scrambled in non-stick pan Large

More information

THE FRESH EASY BREAKFASTS. Nutrition : : W W W. T H E F R E S H 2 0. C O M : :

THE FRESH EASY BREAKFASTS. Nutrition : : W W W. T H E F R E S H 2 0. C O M : : 10 EASY BREAKFASTS Nutrition PUMPKIN PANCAKES Sure to satisfy even the littlest family members PUMPKIN PANCAKES ½ cup pumpkin puree 1 ripe banana, mashed 2 large eggs, whisked ½ teaspoon vanilla extract

More information

Nutrition Pointers: Fruits and Veggies

Nutrition Pointers: Fruits and Veggies Nutrition Pointers: Fruits and Veggies Eat as many as possible try filling half your plate with fruits and veggies. Fruits and veggies are good for you whether they are fresh or frozen. Go for a wide variety

More information

BREAKFAST RECIPES OVERNIGHT CHOCO OATS

BREAKFAST RECIPES OVERNIGHT CHOCO OATS BREAKFAST RECIPES OVERNIGHT CHOCO OATS 1 cup almond milk ½ cup oats ½ ripe banana sliced (can use strawberries or blueberries) ½ tbsp. Chia seeds or flax seed 1 scoop chocolate protein powder (or strawberry

More information

1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

1800 Calorie Meal Plan. Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions 1800 Calorie Meal Plan Meal Portion Food Calories DAY 1 Breakfast 1 cup Hot Oatmeal, cooked, unsweetened 150 1 banana 120 1 Amy s Bean & Rice Burrito 280 (in the frozen foods section of your grocery store

More information

CLASSIC April 12th 2013

CLASSIC April 12th 2013 CLASSIC April 12th 2013 PREP GUIDE WEDNESDAY Meal #1 MEATBALL LETTUCE WRAPS Barbeque sauce * see recipe below Peanut sauce Cut vegetables: o ¼ small red onion, finely chopped Pineapple broccoli slaw bla

More information

3-DAY JUCING ROUTINE: MEAL PLAN

3-DAY JUCING ROUTINE: MEAL PLAN 3- JUCING ROUTINE: MEAL PLAN 1 1 B R E A K FAST Banana Pancakes, Greek Yogurt & Berries - 1 ripe banana - 2 whole eggs - 6 oz. non-fat, plain Greek yogurt 390 calories, 45g carb, 10g fat 32g protein Mix

More information

Breakfast recipes. Drink: Skinny latte made with 200 ml skimmed milk

Breakfast recipes. Drink: Skinny latte made with 200 ml skimmed milk Breakfast recipes Toast with peanut butter and orange juice (serves 1) 2 average slices of brown toast 24 g of peanut butter Drink: 200 ml of orange juice Fruity cereal with a skinny latte (serves 1) 2

More information

With Recipes and Grocery List

With Recipes and Grocery List 5-Dinner Meal Plan With Recipes and Grocery List 5-Dinner Meal Plan Published by TL Media TL Media and 17ddBlog.com All rights reserved. No part of this publication may be reproduced, stored in a retrieval

More information

Fast Track Detox Program Recipes by Chef Lauren Smith

Fast Track Detox Program Recipes by Chef Lauren Smith Fast Track Detox Program Recipes by Chef Lauren Smith Sesame Ginger Lettuce Wraps with Minced Chicken and Scallion Brown Rice Serves 6 1 head round lettuce like butter leaf or iceberg 1 lb ground organic

More information

Wellness Mama Meals Meal Plan - March - Week Four

Wellness Mama Meals Meal Plan - March - Week Four Wellness Mama Meals Meal Plan - March - Week Four Overview: Day 1: Chicken Cobb Salad with Bacon and Avocado Day 2 : Pineapple Pork Stir Fry Day 3: Grilled Stead with Red Onions, Brussels Sprouts and Squash

More information

RECIPE COLLECTION. Courtesy of your Real You TM Team

RECIPE COLLECTION. Courtesy of your Real You TM Team RECIPE COLLECTION Courtesy of your Real You TM Team Table of Contents Breakfast Oatmeal 3 Sarah s Favourite Smoothie 4 Lunch Dr Neda s Wondrous Salad Dressing Formula 5 Baba s Addasi (Persian style Lentil

More information

Brown Rice Risotto with Asparagus and Porcini Mushrooms

Brown Rice Risotto with Asparagus and Porcini Mushrooms Whole Grain Recipes (see www.wholegrainscouncil.org) Blueberry Whole-Wheat Pancakes 2 cups buttermilk 3 large eggs tablespoons (¾ stick) unsalted butter, melted and cooled, plus 6 additional for brushing

More information

Blueberry Almond Whole Grain Muffins

Blueberry Almond Whole Grain Muffins Blueberry Almond Whole Grain Muffins What could be better than a blueberry muffin? Answer: These delicious and whole grain blueberry muffins! I found that these also taste really good the next day, unlike

More information

Eat well for 15 a week: Vegetarian Recipes

Eat well for 15 a week: Vegetarian Recipes Eat well for 15 a week: Vegetarian Recipes Shopping List Food item Price Food item Price 1 Large sweet 0.51 (LIDL) Bread rolls 0.15 each. LIDL potato 1 kg carrots 0.45. LIDL 500g couscous 0.69. ASDA Vegetable

More information

Add Olive Oil flavored cooking spray to TCO Oil in a non-stick frying pan. Cook shrimp until pink and done in TCO Oil and Olive Oil.

Add Olive Oil flavored cooking spray to TCO Oil in a non-stick frying pan. Cook shrimp until pink and done in TCO Oil and Olive Oil. Level II Recipes Variety is the spice of life, as well as the crucial ingredient in taking Thrive from diet to lifestyle. Today, we re going to be talking about several recipe ideas which will give us

More information

Shirataki Noodle Testimonial and Recipes

Shirataki Noodle Testimonial and Recipes Shirataki Noodle Testimonial and Recipes By: Amie Valpone, Nutritionist and author of The Healthy Apple, www.thehealthyapple.com Testimonial As a Nutritionist, I wanted to let you know how pleased I am

More information

3 Day Sugar Detox choose your meal

3 Day Sugar Detox choose your meal page 1 3 Day Sugar Detox choose your meal Vs Paleo Sugar Detox Recipes & Battle Menus Menus - 3 Days S u g a r D e t o x page Active Button to jump into Table of Contents Single Recipe s Active Button

More information

Peanut Butter Recipes

Peanut Butter Recipes Soups and Stews Ground Nut Stew 2 cups peanut butter 1/2 can (6 ounce) tomato paste 2 cans (10 ounce) diced tomatoes with green chili peppers 4 cups chicken broth 2 tablespoons vegetable oil 6 boneless,

More information

High Protein Low Fat Meal Plans

High Protein Low Fat Meal Plans High Protein Low Fat Meal Plans If you have chosen to follow a low-fat, high protein diet, the following meal plans are designed to help. Choose three meals and two snacks each day. Breakfast Choose one

More information

Strawberries (8) + Greek yogurt (180 gms) (I use Paris Creek, Honey Bush) + walnuts (8) + chia seeds (1 TSP).

Strawberries (8) + Greek yogurt (180 gms) (I use Paris Creek, Honey Bush) + walnuts (8) + chia seeds (1 TSP). 7 day meal plan by lucinda porcelli (@cindafit) MONDAY 1 BREAKFAST x cooked eggs (anyway you wish besides fried) + cups steamed spinach + 1 toasted slice of mutli- grain/ rye bread OR a wholemeal English

More information

Turkey Burgers with Roasted Garlic Hummus and Raw Veggies. Glazed Salmon, Garlic Parmesan Brown Rice, Roasted Asparagus

Turkey Burgers with Roasted Garlic Hummus and Raw Veggies. Glazed Salmon, Garlic Parmesan Brown Rice, Roasted Asparagus Weekly Meal Plan Week 1 1 2 3 4 Turkey Burgers with Roasted Garlic Hummus and Raw Veggies Glazed Salmon, Garlic Parmesan Brown Rice, Roasted Asparagus Sausage Potato Pie, Steamed Baby Carrots and Red Bell

More information

Snack Ideas. Rosemary Sea Salt and Vinegar Beet Chips

Snack Ideas. Rosemary Sea Salt and Vinegar Beet Chips Snack Ideas Rosemary Sea Salt and Vinegar Beet Chips (Courtesy of runningtothekitchen.com) 2 large beets, thinly sliced Rice vinegar 2 sprigs rosemary Extra virgin olive oil Sea salt For the dip: ¼ cup

More information

The 3 Day Diet Boot Camp

The 3 Day Diet Boot Camp Meal Schedule Breakfast Snack 1 Lunch Snack 2 Dinner Day 1 Baked Oatmeal, green tea, glass of almond milk Unsweetened greek yogurt with 2 tsp honey & ¼ blackberries Dill Salmon on bed of spinach 1 Apple

More information

Eat well for 15 a week: Non-vegetarian Recipes

Eat well for 15 a week: Non-vegetarian Recipes Eat well for 15 a week: Non-vegetarian Recipes Food Item Shopping List Our Price Recommendation Bread 0.36. LIDL Baked beans 0.23. ASDA 3 tins chopped tomatoes 0.31 each. ASDA 1 garlic bulb 0.25 ASDA Bag

More information

Supervisors Discussion Guide for Food Safety Presentation

Supervisors Discussion Guide for Food Safety Presentation Supervisors Discussion Guide for Food Safety Presentation This guide is meant to help staff process what they learn in this presentation and answer any questions that may come up during the presentation.

More information

Menus Weeks 1-3 After Liver Purification

Menus Weeks 1-3 After Liver Purification Menus Weeks 1-3 After Liver Purification Day 1 Day 2 Breakfast 1 hard boiled egg, ½ grapefruit Breakfast Omelet 3 eggs, mushrooms, or orange, 1 piece Ezekiel bread, Green tea onions, peppers sprinkle with

More information

Red Pepper and Cheese Spread

Red Pepper and Cheese Spread Red Pepper and Cheese Spread Anne Hilder of Berwyn, Pennsylvania Student, Christopher Smith 1 small onion, quartered 3-6 large garlic cloves (to taste), peeled 1 Tbsp. olive oil 1 (12-oz.) jar red peppers

More information

APPLE PIE OATMEAL (Makes 2 servings)

APPLE PIE OATMEAL (Makes 2 servings) APPLE PIE OATMEAL (Makes 2 servings) 1/2 cup steel cut oats 2 cups water 1 cup chopped apples (approximately 1 small apple) 1/2 teaspoon ground cinnamon 1/4 teaspoon allspice Honey to taste Combine all

More information

1. Place yogurt and fruit in a blender. Cover tightly.

1. Place yogurt and fruit in a blender. Cover tightly. Fruits & Vegetables: Tasty, Quick and Easy Foods Fruity Frozen Treats Makes 8 1 freeze servings 1 8 ounce container nonfat lemon yogurt 2 cups cubed, seedless watermelon 1 pint fresh strawberries, tops

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 3

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 3 Day 1 2 hard boiled eggs 155 1.1 12.6 10.6 1 slice whole wheat bread, toasted 110 19 5 1.5 1 Tbs apricot jam 48.4 12.9 0.1 0 1 grapefruit 81.9 20.7 1.6 0.3 TOTAL 395.3 53.7 19.3 12.4 10 celery sticks 6

More information

Casserole Recipes. Beef Goulash

Casserole Recipes. Beef Goulash Casserole Recipes Beef Goulash 2 cups uncooked elbow macaroni 1 1/2 lbs lean ground beef 1/2 lb fresh mushrooms, sliced 1 lg onion, chopped 1 garlic clove, minced 1 can (6 oz) unsalted tomato paste 3/4

More information

Banana-Strawberry Smoothies

Banana-Strawberry Smoothies Cooking Demonstration Recipes Banana-Strawberry Smoothies 1 cup vanilla soy milk 1 banana ½ cup strawberries (fresh or frozen) Place all ingredients in a blender and blend until smooth. Additional fruit

More information

HUMMUS. White Bean and Chicken Chili (2 servings)

HUMMUS. White Bean and Chicken Chili (2 servings) HUMMUS 2 cups canned garbanzo beans, drained 3 Tbsp. tahini (sesame seed paste) or sub 1 tsp. sesame oil 2-4 Tbsp. lemon juice 2 cloves garlic, minced 1 tablespoon olive oil 1 pinch paprika 1 teaspoon

More information

FALL MEAL PLAN 7 DAY MEAL PLAN + 12 RECIPES GROCERY LIST + IN SEASON PRODUCE LIST

FALL MEAL PLAN 7 DAY MEAL PLAN + 12 RECIPES GROCERY LIST + IN SEASON PRODUCE LIST FALL MEAL PLAN 7 DAY MEAL PLAN + 12 RECIPES GROCERY LIST + IN SEASON PRODUCE LIST H E A L T H Y G R O C E R Y G I R L. C O M / J O I N 7 - DAY FALL MEAL PLAN Happy Fall! Included is a 7 day meal plan,

More information

" " Red Lentil Chili" The Bean Queen's Cookbook" " Serves: 8 "

  Red Lentil Chili The Bean Queen's Cookbook  Serves: 8 Starter Kit Red Lentil Chili The Bean Queen's Cookbook Serves: 8 1 3/4 cups dried red lentils 4 cups water 1 1/2 teaspoon salt 1 large onion, chopped 3 stalks celery, chopped 1 14.5 oz can diced tomatoes

More information

RECIPES FOR THE ELDERLY

RECIPES FOR THE ELDERLY RECIPES FOR THE ELDERLY EASY CHICKEN CASSEROLE Dissolve a chicken bullion cube in 1 cup water. Reserve and refrigerate 1/2 of this to use later. Measure 1/2 cup brown rice in an individual-size, oven-proof

More information

5-Day Meal Planner. Day 1

5-Day Meal Planner. Day 1 American Heart Association, Inc. Healthy Diet Goals. Dallas, T., 202. http://www.heart.org/heartorg/gettinghealthy/nutritioncenter/healthydietgoals/healthy-diet-goals_ucm_30436_subhomepage.jsp (Accessed

More information

MORE LOW-GLYCEMIC-LOAD RECIPES

MORE LOW-GLYCEMIC-LOAD RECIPES MORE LOW-GLYCEMIC-LOAD RECIPES SALMON-STUFFED TOMATOES Adapted from www.alaskaseafood.org ¼ cup olive oil 2 Tbsp. white wine vinegar or fresh lemon juice 2 tsp. Dijon-style mustard ½ tsp. salt 1/8 tsp.

More information

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad)

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) Monday 1 egg, hard boiled 1/ ½ c. fruit salad ½ c. high fiber cereal (to top salad) ¾ c. low-fat yogurt, plain 1 c. herbal tea ½ c. orange juice Tuna pita: ½ c. canned tuna, packaged in water 1 tsp reduced

More information

GLUTEN FREE Spring MENU PREP GUIDE. MONDAY SCALLION MEATBALLS Brown Rice & Snow Peas. TUESDAY PESTO CRUSTED MAHI MAHI Roasted Potatoes & Broccoli

GLUTEN FREE Spring MENU PREP GUIDE. MONDAY SCALLION MEATBALLS Brown Rice & Snow Peas. TUESDAY PESTO CRUSTED MAHI MAHI Roasted Potatoes & Broccoli GLUTEN FREE Spring PREP GUIDE MEAL #1 2 piece of fresh ginger grated to yield 1 Tablespoon 2 cups cooked brown rice *see recipe below MEAL #2 Make arugula pesto * see Meal #2 for recipe Blanch broccoli

More information

5 Day Low-Fat Diet Menu

5 Day Low-Fat Diet Menu 5 Day Low-Fat Diet Menu Meals in the following menu have fewer than 25 percent of calories from fat. Choose one of each meal and two snacks every day. Breakfasts Food (s) Cal. Fat Fat Carbs Special Instructions

More information

The Simple Smart Detox Diet

The Simple Smart Detox Diet The Simple Smart Detox Diet Phase 1 follow for the first three days This is the most intensive part of the detox diet. Because you are eating a mostly vegan diet, you will be eliminating a lot of toxins

More information

14- Day Burn Meal Plan

14- Day Burn Meal Plan 14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping

More information

Gluten Free Menus for 1600 Calories Per Day

Gluten Free Menus for 1600 Calories Per Day Each Sample Menu will give you healthy meal options that are gluten free and approximately 1600 calories for the day. Sample Menu 1 Oatmeal with Berries 346 cals 1 cup instant oatmeal 225 cals 1 cup skim

More information

14- Day Burn Meal Plan

14- Day Burn Meal Plan 14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping

More information

Delicious Dinners on a Dime

Delicious Dinners on a Dime Delicious Dinners on a Dime No-Fuss Family Meals that Feed Four for Less than $10 by SparkRecipes.com Taco Soup $15.34 for 9 servings; $1.70 per serving; about $6.80 to serve 4 Prep time: 10 minutes Cooking

More information

10 Quick And Easy Fat Torching Recipes. Compliments of: Dave Ruel & Karine Losier. MetabolicCooking.com

10 Quick And Easy Fat Torching Recipes. Compliments of: Dave Ruel & Karine Losier. MetabolicCooking.com INTRODUCTION 10 Quick And Easy Fat Torching Recipes Compliments of: Dave Ruel & Karine Losier MetabolicCooking.com 2011 And Beyond, Metabolic Cooking. All Rights Reserved. Click here for more information

More information

14- Day Burn Meal Plan

14- Day Burn Meal Plan 14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping

More information

8-WEEK BIKINI BODY CHALLENGE VEGAN / VEGETARIAN MEAL PLAN

8-WEEK BIKINI BODY CHALLENGE VEGAN / VEGETARIAN MEAL PLAN MONDAY / WEDNESDAY / FRIDAY MEALS 8-WEEK BIKINI BODY CHALLENGE VEGAN / VEGETARIAN MEAL PLAN Breakfast Make- Ahead Healthy Breakfasts video for the complete guide) MEALS & INGREDIENTS STEPS PER SERVING

More information

Banana-Cinnamon French Toast (#70)

Banana-Cinnamon French Toast (#70) Banana-Cinnamon French Toast (#70) 25 slices whole wheat bread 8 eggs 5 bananas 2 ½ cups milk, low fat, 1% 1 ½ tsp vanilla extract ¼ cup vegetable oil 3 Tbsp brown sugar 1 ½ tsp cinnamon Serving size:

More information

Healthy Snack Options

Healthy Snack Options Snacks Baby Quiche Preheat oven to 350F In a blender combine: 6 egg whites and 2 whole eggs with veggies of your choice Combination ideas: -Chopped, diced, or minced -Broccoli, Red Pepper, onion, garlic,

More information

Cut chicken into ½ inch cubes and cook in steamer for 2 minutes. Add all other ingredients and cook for 6 minutes,

Cut chicken into ½ inch cubes and cook in steamer for 2 minutes. Add all other ingredients and cook for 6 minutes, BBQ Chicken and Rice BBQ Chicken and Rice - Serves 2 8 oz boneless skinless chicken breast 1 cup minute rice 1 cup frozen corn ¾ cup chicken broth 2 Tbs tomato sauce 1 Tbs BBQ seasoning Salt and pepper

More information

Seven Healthy Recipes

Seven Healthy Recipes Seven Healthy Recipes Pan Grilled Chicken 3 tablespoons Japanese dark soy sauce 1 1/2 tablespoons sugar 2 cloves garlic, peeled and crushed 1 inch ginger root, peeled and mashed 2 spring onions, sliced

More information

Gluten-Free Recipes. Macaroni and Three Cheeses

Gluten-Free Recipes. Macaroni and Three Cheeses Gluten-Free Recipes No matter your reason for eating a gluten-free diet, it can be delicious, with a good variety of healthy foods including roasted vegetables, salads, omelets, herb-grilled meats, yogurt

More information

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad)

Breakfast 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) Monday 1 egg, hard boiled 1/2 meat and alternative ½ c. fruit salad ½ c. high fiber cereal (to top salad) ¾ c. low-fat yogurt, plain 1 c. herbal tea Tuna pita: ½ c. canned tuna, packaged in water 1 tsp

More information

Southern Sweet Potatoes Serves 8

Southern Sweet Potatoes Serves 8 Southern Sweet Potatoes Serves 8 1 ½ cups mashed sweet potato ½ cup brown sugar 1 teaspoon cinnamon 1 teaspoon ground ginger ¼ teaspoon salt 2 well beaten eggs 1 cup heavy cream 1 store bought savory crust

More information

Place 2 peaches and a little sugar or agave nectar in a blender. Blend until smooth. (this can be made the night before)

Place 2 peaches and a little sugar or agave nectar in a blender. Blend until smooth. (this can be made the night before) GOURMET LUNCH MENU PEACH MARGARITA Ingredients bring enough to make 2 or 3 batches 1 cup silver tequila 1/2 cup Peach Schnapps 4 peaches pureed Juice of 2 fresh limes Ice Cubes Sugar or agave nectar Place

More information

Prep Time 5 minutes / Cook Time 10 minutes / Yields 3 cups / Serves 2 (1 ½ cups per serving) / 4 SmartPoints value per serving

Prep Time 5 minutes / Cook Time 10 minutes / Yields 3 cups / Serves 2 (1 ½ cups per serving) / 4 SmartPoints value per serving Mediterranean Fettuccine with Chicken and Veggies SmartPoints Prep Time 5 minutes / Cook Time 10 minutes / Yields 3 cups / Serves 2 (1 ½ cups ) / 4 SmartPoints Serve this elegant yet simple dish for dinner

More information

Festive Holiday Recipes

Festive Holiday Recipes Recipes Sensational Holiday Recipes For a variety of reasons, many individuals experience dysphagia, or difficulty swallowing, and therefore require liquids or soft consistency foods to meet their nutrition

More information

The Creative Homemaking Guide to. Zucchini Recipes. by Rachel Paxton

The Creative Homemaking Guide to. Zucchini Recipes. by Rachel Paxton The Creative Homemaking Guide to Zucchini Recipes by Rachel Paxton ABOUT CREATIVE HOMEMAKING: Visit Creative Homemaking for all of your homemaking needs. Creative Homemaking offers cleaning hints, a recipe

More information

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine 55 Lake Avenue North Worcester, MA

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine 55 Lake Avenue North Worcester, MA Meets 100% of the RDA Monday 1/2 c oatmeal 1/4 c raisins 1 T ground flax seed 2 oz skim milk 1 slice multigrain bread 2 tsp almond butter 6 oz coffee 1 banana Tuna Sandwich: 1/2 c water packed tuna 1 medium

More information

MAKING A GROCERY LIST LESSON 8 OF MONEY FOR FOOD

MAKING A GROCERY LIST LESSON 8 OF MONEY FOR FOOD MAKING A GROCERY LIST LESSON 8 OF MONEY FOR FOOD Learner Objective Participants will prepare a grocery list of foods needed for family meals for at least 3 days, based on planned meals and snacks. Teaching

More information

6 servings over pasta

6 servings over pasta Favorite Recipes From Tiber Canyon Ranch RANCH MARINARA 6 servings over pasta 2 large yellow onions 1 teaspoon kosher salt 1/4 cup extra virgin olive oil 2 teaspoon Mexican oregano 1/2 lb bulk pork sausage

More information

Chex Snack Mix *> Turkey Tortilla Roll-Ups * >

Chex Snack Mix *> Turkey Tortilla Roll-Ups * > Chex Snack Mix *> 1 cup rice chex 1 cup corn chex 1 cup unsalted pretzel twists 3 cups unsalted popcorn 1/3 cup unsalted butter or margarine, melted 1/2 tsp garlic powder 1/2 tsp onion powder 1 tablespoon

More information

Healing Soups. Roasted Red Pepper Lentil Soup

Healing Soups. Roasted Red Pepper Lentil Soup Minestrone Soup 4 oz dried lima beans or kidney beans, soak overnight, cooked until tender, and drained 1 lg onion, chopped 1 stalk celery, chopped 1 carrot, chopped ¼ head green cabbage, shredded 4 oz

More information

New York Brand Recipe Collection

New York Brand Recipe Collection New York Brand Recipe Collection Serves: 8 20 minutes 7 minutes Assorted Crostini 4 slices New York Brand Texas Garlic Toast or New York Brand Ciabatta Rolls Topping options: Marzetti Hummus with chopped

More information

Mix & Match Diet. Diet Overview. Days 1 6: Moderate Carb. Days 7: Low Carb

Mix & Match Diet. Diet Overview. Days 1 6: Moderate Carb. Days 7: Low Carb To succeed with weight-loss you need to follow the right diet. So we got a registered dietitian to develop the SLIMQUICK, which can help make dieting easy! Diet Overview The SLIMQUICK is designed using

More information

The Creative Homemaking Guide to. Casseroles. by Rachel Paxton

The Creative Homemaking Guide to. Casseroles. by Rachel Paxton The Creative Homemaking Guide to Casseroles by Rachel Paxton ABOUT CREATIVE HOMEMAKING: Visit Creative Homemaking for all of your homemaking needs. Creative Homemaking offers money-saving household hints,

More information

1200 CALORIE HEALTHY LIVING MEAL PLAN DAY 1 Protein Carbs Qty. Measure Description

1200 CALORIE HEALTHY LIVING MEAL PLAN DAY 1 Protein Carbs Qty. Measure Description DAY 1 Breakfast Green Shake 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 2 Scoops Powder 24.00 8.00 3.00 150.00 1 Cup Spinach, raw 0.86 1.09 0.12 6.90 1 Cup Unsweetened Almond Milk 1.00 2.00 4.00 40.00

More information

Based on Zone Principles 40-30-30 ratios and 1300 Calorie days.

Based on Zone Principles 40-30-30 ratios and 1300 Calorie days. Based on Zone Principles 40-30-30 ratios and 1300 Calorie days. Thank you for selecting our Sample Meal Plan. This meal plan has been provided to you by Lee Crompton Registered Holistic Nutritionist and

More information

PROTEIN SHAKE. smoothie + meal recipes LifeVantage Corporation

PROTEIN SHAKE. smoothie + meal recipes LifeVantage Corporation PROTEIN SHAKE smoothie + meal recipes 2015 LifeVantage Corporation triple berry 1/3 cup frozen strawberries 1 /4 cup frozen raspberries 1 /4 cup frozen blackberries berry peach 1 cup water 1/2 ripe peach

More information

RECIPES FOR GONADAL TYPES G-Type

RECIPES FOR GONADAL TYPES G-Type RECIPES FOR GONADAL TYPES G-Type Stir-Fried Chicken 1 whole chicken breast, skinned and boned 1 cup fresh asparagus (if available) or 1 cup frozen asparagus, thawed and cut into 1-inch lengths MARINADE:

More information

Quick, Slim Paleo QUICKSTART GUIDE

Quick, Slim Paleo QUICKSTART GUIDE Quick, Slim Paleo QUICKSTART GUIDE HOW IT WORKS Since the Paleo movement started, the theory of eating like our cave man ancestors was supposed to bring the world back to health. However, the latest findings

More information

DRY BEAN RECIPES. Beans, Beans and More Beans Soup

DRY BEAN RECIPES. Beans, Beans and More Beans Soup DRY BEAN RECIPES Beans, Beans and More Beans Soup ¼ cup each dry Black Beans, Cranberry Beans, Pinto Beans and Light Red Kidney Beans 1 cup dry Navy Beans 6 cups water ½ cup onion, diced 2 cloves garlic,

More information

40 DAYS to a H EALTHIER L IFE 3 DAY MEAL PLAN

40 DAYS to a H EALTHIER L IFE 3 DAY MEAL PLAN F A I T H + F O O D + F I T N E S S + F O C U S + F R I E N D S 40 DAYS to a H EALTHIER L IFE 3 DAY MEAL PLAN 3-Day Meal Plan RECIPE GUIDE Here is The Daniel Plan 3-Day Meal Plan for you to try! Every

More information

1. Mixed Bean Hot Pot Serves 4

1. Mixed Bean Hot Pot Serves 4 Vegetarian Recipes 1. Mixed Bean Hot Pot Serves 4 1½ lb potatoes, peeled and quartered 3 tbsp semi skimmed milk 3 tbsp unsweetened apple juice 2 tbsp vinegar 2 tbsp soy sauce 2 tbsp tomato puree 1 tbsp

More information

Organifi Green Juice Recipe Book

Organifi Green Juice Recipe Book Organifi Green Juice Recipe Book We wanted to share some of the amazingly tasty ways the community is LOVING their Organifi Green Powder. Try these out and anticipate some awesome recipe contests in the

More information

Recipes while on the Modified Elimination Diet

Recipes while on the Modified Elimination Diet Recipes while on the Modified Elimination Diet Alkaline Broth Choose a combination of the following vegetables equaling approximately 1 ½ -2 cups: Celery Green Beans Zucchini Spinach Parsley Place vegetables

More information

Simplifying Getting Family Dinner to Your Table!

Simplifying Getting Family Dinner to Your Table! V2-2 Simplifying Getting Family Dinner to Your Table! Time Allocation- Prep 15 Min Cook 25 Min Formal Bowtie Ultimate Italian with BLT Sandwich Sausage with and a Green Cheesy Salad with Bacon Home Salad

More information

Veggie Burgers. Ingredients. Preparation. Nutrition Information. 8 servings

Veggie Burgers. Ingredients. Preparation. Nutrition Information. 8 servings QUAKER OATS RECIPES Veggie Burgers Veggie Burgers 8 servings Ingredients 3 teaspoons vegetable oil, divided 1 cup sliced mushrooms 1 cup shredded carrots (about 2) ¾ cup chopped onion (about 1 medium)

More information

PURELY APRIL. THE GRAIN-FREE ISSUE. PURELY LOVE. a purely elizabeth publication. a purely gluten-free + plant-based publication.

PURELY APRIL. THE GRAIN-FREE ISSUE. PURELY LOVE. a purely elizabeth publication. a purely gluten-free + plant-based publication. APRIL, 2016 PURELY APRIL. a purely elizabeth publication. THE GRAIN-FREE ISSUE. flatbread, waffles, scones + pasta 6 grain-free recipes that taste anything but grain-free. PURELY LOVE. Elizabeth's favorites

More information

Week 3 Vegan Summer Meal Plan

Week 3 Vegan Summer Meal Plan Week 3 Vegan Summer Meal Plan Breakfast: Strawberry Surprise Shake Green Apple Goddess Shake Mixed Berry Shake Morning Mocha Chocolate Almond Oat Smoothie Apple Crisp (optional) Dinner: Lentil Loaf & Salad

More information