3-DAY JUCING ROUTINE: MEAL PLAN

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "3-DAY JUCING ROUTINE: MEAL PLAN"

Transcription

1 3- JUCING ROUTINE: MEAL PLAN

2 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 eggs and banana in a bowl. Make sure the banana is completely mashed. Then spray your pan with some light cooking spray or coconut oil on low to medium heat. Scoop some of the batter on the pan, give it about sec, then flip. Pour yogurt in a separate bowl and top with berries.

3 1 1 LU NCH California Turkey Wrap - 2 whole wheat low carb tortillas - 2 oz. deli turkey breast - 2 light cream cheese wedges - ¼ avocado - 2 TBSP alfalfa sprouts - 2 romaine lettuce leaves - 2 tomato slices - 4 cucumber slices - 1 TBSP honey dijon mustard Use 1 oz. of turkey and one cheese wedge for each tortilla wrap. Divide veggies between wraps. Slice the orange and add as a side. 425 calories, 55g carb, 16g fat 37g protein

4 1 1 DIN N E R Quinoa Edamame Salad - ¼ cup dry quinoa - 1 cup shelled edamame grape tomatoes sliced in half - ⅓ cup of chopped onion TBSP of vegetable broth Dressing - 2 lemons squeezed - 2 tsp dijon mustard - 1 tsp agave nectar 412 calories, 58g carb, 3g fat 24g protein Cook quinoa in a pot with about 1 cup water until it becomes like rice. In a heated pan, pour the veggie broth, let simmer, now add onions, tomatoes, and all your favorite veggies. Then transfer quinoa to the heated pan and stir fry. Mix all ingredients for the dressing in a separate bowl. Transfer Quinoa to a serving bowl and add dressing on top.

5 2 2 B R E A K FAST Clean Egg Muffins - 3 whole eggs - 2 cups of egg whites - ½ red bell pepper - 1 roma tomato - 5 basil leaves - 2 scallions (green onion) 387 calories, 49g carb, 13g fat 23g protein Chop up all of your veggies. Then mix them together in a large bowl. Next, whisk your whole egg and egg whites together in another bowl. Line your muffin tins with cupcake holders and spray with light cooking spray. If you don t have liners, you can directly spray the light cooking spray onto the tin. Then fill your cups with about a TBSP of egg mixture. Next fill the rest of the cup up with veggies! Then fill to the top with the rest of your eggs. You can pretty much fill to the brim. Pop them into the oven at 375F for about min. or until you see that they are firm on top.

6 2 2 LU NCH Turkey Chef Salad - 3 boiled egg whites - 3 oz. deli turkey breast - ½ oz. sliced almonds - ¼ cup peeled cucumber slices - 2 cups chopped romaine lettuce - ½ cup sliced tomato Dressing - 1 TBSP EVOO - 2 TBSP apple cider vinegar - 2 TBSP fresh parsley, chopped - 1 TBSP fresh lemon juice - 1 tsp dried basil - pinch of dried oregano Lay romaine lettuce at the bottom of your salad bowl. Prepare all toppings and place on top of salad or mix in with your lettuce. In a separate bowl, mix all ingredients except for dressing. Toss in the dressing as desired. 400 calories, 20g carb, 24g fat 30g protein

7 2 2 DIN N E R Flourless Pizza - 1 cup of shredded cauliflower or ⅓ of a head of cauliflower - ½ - ¾ cup of shredded light mozzarella cheese - 1 egg - 1 tsp dried oregano - ½ tsp crushed garlic Toppings -½ cup pizza sauce -½ cup mushrooms -½ green bell pepper -½ red onions 425 calories, 55g carb, 16g fat 37g protein Shred cauliflower in a food processor. Microwave in a bowl for 8 min. Mix in about ½ cup of cheese, save rest for topping. Crack the egg and mix all ingredients together. Spray pan with light cooking spray and make a nice base of cauli-cheese crust. Bake in oven for min at 350F. Then take out crust, top with sauce, remaining cheese and then veggie toppings. Place back in oven for another min at 350F.

8 3 3 B R E A K FAST Cranberry Walnut Oatmeal - 1 cup oatmeal, cooked - ½ cup almond milk - ¼ cup handful dried cranberries - 1 TBSP chopped walnuts - 3 hard boiled egg whites Cook oatmeal according to directions on box with almond milk. Top with cranberries and walnuts. Egg whites can be mixed in or eaten separately. 380 calories, 59g carb, 9g fat 19g protein

9 3 3 LU NCH Turkey, Bean And Avacado Bowl - ½ cup black beans - 3 oz. lean ground turkey - 1 TBSP cilantro (optional) - ½ cup brown rice - ¼ avocado 422 calories, 51g carb, 16g fat 26g protein Cook brown rice according to directions on box. Warm black beans in a sauce pan over medium heat. Cook ground turkey over medium-high heat until cooked through. Then mix in all ingredients in a serving bowl.

10 3 3 DIN N E R Slim Spaghetti Supper - 3 oz. sliced chicken breast - 1 cup baked spaghetti squash - 1 cup zucchini, chopped - ½ TBSP of EVOO - ½ of raw marinara sauce recipe Raw Marinara Sauce Recipe - 3 roma tomatoes - 12 pieces sun dried tomatoes - 1 clove of garlic - 5 fresh basil leaves - ½ TBSP of oregano - 1 date (medjool) Cook chicken and veggies in EVOO over medium-high heat until cooked through. In separate bowl, blend ingredients to make sauce. Use less basil, if desired. Mix chicken and veggies with marinara sauce and eat over spaghetti squash. 373 calories, 41g carb, 12g fat 32g protein

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

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

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

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

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

MENU. Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers

MENU. Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers MENU Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers Day 2 Strawberries & Cream Overnight Oats Nectarine Chicken Salad Caponata Fish Day 3 California Eggs Chickpea

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

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes. Day 2. Strawberries and Cream Overnight Oats

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes. Day 2. Strawberries and Cream Overnight Oats MENU Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes Day 2 Strawberries & Cream Overnight Oats Red Lentils with Spinach & Nectarine Salad Caponata over Quinoa Day 3 California Eggs Chickpea

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

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

For more Alkalizing Recipes, please visit AlkalineCook.com

For more Alkalizing Recipes, please visit AlkalineCook.com Vegetable Quinoa Salad Serves: 2 3.25 oz (8.5 tbsp) uncooked quinoa 6.25 oz water ½ cucumber, diced 1 small red bell pepper 1 small yellow bell pepper ½ lemon, juiced ½ tsp lemon zest 1 handful fresh parsley,

More information

Salads & Dressings. Caesar Salad

Salads & Dressings. Caesar Salad Salads & Dressings Caesar Salad Romaine lettuce 4 Tbsp Olive Oil ½ tsp salt 1-2 cloves garlic 6-8 drops Worcestershire ½ tsp dijoin mustard Juice of ½ lemon Fresh ground pepper ¼ cup Parmesan Cheese 1.

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

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

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

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

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

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

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

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

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

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

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

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

10 Meal Freezer Plan

10 Meal Freezer Plan 10 Meal Freezer Plan Dish Ingredients Quantity Taco Soup Black Beans (cans) Kidney Beans (cans) Corn (cans) Taco Seasoning (pkg) 1 Pkg Dry Ranch Dressing Mix (pkg) 1 Pkg 1 small Crushed Tomatoes (28oz

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

Healthy recipes. Breakfast. Hearty Oatmeal Pancakes Number of servings: 4

Healthy recipes. Breakfast. Hearty Oatmeal Pancakes Number of servings: 4 Healthy recipes Breakfast Hearty Oatmeal Pancakes Number of servings: 4 1 c Old fashioned oats 1/4 c All purpose flour 3/4 c Whole wheat flour 1 Tbs Splenda 1 tsp Baking powder 1/2 tspbaking soda 1/4 tsp

More information

Diabetic Family Plan Sample Plan

Diabetic Family Plan Sample Plan Meal 1 Marinate Ahead and Grill Grilled Chicken Kabobs Mint-Ginger Bulgur 20m 15m 35m Calories 290 160 450 Fat (g) 11 5 16 Sat. Fat (g) 1 0 1 Protein (g) 29 4 33 Carb (g) 19 27 46 Fiber (g) 3 4 7 Sodium

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

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

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

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

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

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

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

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

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

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

Directions 1. On four slices of bread, layer the turkey, sauerkraut, cheese, and salad dressing. Top with remaining bread.

Directions 1. On four slices of bread, layer the turkey, sauerkraut, cheese, and salad dressing. Top with remaining bread. Thousand Island Yogurt Dressing Recipe courtesy of Alton Brown Food Network Yield: 2 cups 1 cup plain yogurt 2 tablespoons vegetable oil 2 tablespoons tomato sauce 2 teaspoons lemon juice 2 teaspoons mustard

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

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

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

Recipes. Southwest Burger. Nutritional Value (per serving) Ingredients. Directions. houseparty.com. 1 Arnold 100% Whole Wheat Sandwich Thins roll

Recipes. Southwest Burger. Nutritional Value (per serving) Ingredients. Directions. houseparty.com. 1 Arnold 100% Whole Wheat Sandwich Thins roll Southwest Burger 1/4 lb. 96% lean ground sirloin 1 tsp. grill seasoning 1 tsp. chopped, fresh cilantro 1 tsp. chopped scallion ½ slice reduced-fat pepper jack cheese 2 tsp. ketchup Hot sauce Sliced tomato,

More information

Slow Cooker Vegan Beer Chili

Slow Cooker Vegan Beer Chili Slow Cooker Vegan Beer Chili Like I said, we haven't had this yet (it's been 15,000 here!) but it smelled amazing while cooking away in the slowcooker. Makes: 12 servings Storage: 4 servings each in 3

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

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

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

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

Skin Sport Nutrition

Skin Sport Nutrition Skin Sport Nutrition 1. Set Goals: Set your goals to strive for during your program. Write your goals down and review them daily. This gives you something to strive for and work hard to achieve. 2. Change

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

No bake granola bars. Preparation: 10 minutes Refrigeration: At least 30 minutes Servings: 12 bars. Ingredients

No bake granola bars. Preparation: 10 minutes Refrigeration: At least 30 minutes Servings: 12 bars. Ingredients My Recipe Book No bake granola bars Refrigeration: At least 30 minutes Servings: 12 bars 2 cups rolled oats 1 cup natural peanut butter 1 cup ground flaxseed 3/4 cup honey 3/4 cup dried fruit (cranberries,

More information

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

Heart Healthy Italian Recipes

Heart Healthy Italian Recipes Heart Healthy Italian Recipes Table of Contents Chicken Italiano Easy Italian Supper Italian Baked Halibut Italian Bean and Tuna Salad Italian Flounder Roll-Ups Italian Grilled Tuna Italian Pepper Chicken

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

Puree Recipes. Salsa Scrambled Eggs with Peppers and Onions

Puree Recipes. Salsa Scrambled Eggs with Peppers and Onions Puree Recipes Salsa Scrambled Eggs with Peppers and Onions 3 eggs ½ medium raw green pepper ¼ medium raw onion ¼ c salsa 2 tbsp. whole milk mixed with 4 tbsp dry milk 2 tsp. vegetable oil Clean and chop

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

Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce

Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce 7-day 1200-calorie meal plan Day 1 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard,

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

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

MINT CHOCOLATE CHIP COOKIES PUMPKIN PIE CUSTARD. ingredients: directions: ingredients: directions:

MINT CHOCOLATE CHIP COOKIES PUMPKIN PIE CUSTARD. ingredients: directions: ingredients: directions: Winter Recipe Guide MINT CHOCOLATE CHIP COOKIES 3 Medifast Meals 2 Packets of Medifast Brownie (2 Meals) 1 Chocolate Mint Crunch Bar (1 Meal) 4 Tbsp. Water Microwave crunch bar for 10 seconds to soften

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

MAKE EVERY DAY AN EGG DAY

MAKE EVERY DAY AN EGG DAY MAKE EVERY DAY AN EGG DAY Breakfast Ideas for Schools LAIT MAKE EVERY DAY AN EGG DAY! 5 BREAKFAST IDEAS FOR SCHOOLS A good day starts with a good breakfast. Egg Farmers of Canada wants to help children

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

NERS ~ 5 DAYS ~ 5 MEALS ~ FOR A V ~ T A E R G

NERS ~ 5 DAYS ~ 5 MEALS ~ FOR A V ~ T A E R G 5 DINNERS ~ 5 DAYS ~ 4 PEOPLE ~ GREAT VALUE ~ 5 MEALS 30 FOR 5 DINNERS ~ 5 DAYS ~ 4 PEOPLE ~ GREAT VALUE ~ 5 DINNERS ~ 5 DAYS ~ 4 PEOPLE ~ GREAT VALUE ~ Introduction SHOPPING LIST At Dunnes Stores we are

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

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

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

The American Diabetes Association is our source for the nutrition analysis.

The American Diabetes Association is our source for the nutrition analysis. The American Diabetes Association is our source for the nutrition analysis. Zucchini Boats 4 medium zucchini 1 6-oz pkg. dry stuffing mix (use lower fat, soft margarine to prepare) 1/4 cup lowfat cheddar

More information

Minestrone with sun dried tomatoes

Minestrone with sun dried tomatoes Minestrone with sun dried tomatoes 1 Tbs. olive oil ½ tsp. dried oregano ½ tsp. dried basil 1 medium onion, diced (1 ½ cups) 1 large or 2 medium carrots, sliced into rounds (1 cup) 3 stalks celery, sliced

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

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

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

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

QUINOA AND BLACK BEAN SALAD

QUINOA AND BLACK BEAN SALAD QUINOA AND BLACK BEAN SALAD GF V VG SERVES: 12 (1 cup each) Prep Time: 30 min. Cooking Time: 12 min. CONTAINER EQUIVALENTS (per serving): 1 2 1½ I usually make a bunch of quinoa at the beginning of the

More information

1. Basic Napoli Sauce 2. Basic Pizza Dough. 3. Basil Pesto. 4. Gnocchi 5. Pizza Toppings 6. Salad of Imagination 7. Savoury Scone

1. Basic Napoli Sauce 2. Basic Pizza Dough. 3. Basil Pesto. 4. Gnocchi 5. Pizza Toppings 6. Salad of Imagination 7. Savoury Scone Basics Include the following recipes 1. Basic Napoli Sauce 2. Basic Pizza Dough. 3. Basil Pesto. 4. Gnocchi 5. Pizza Toppings 6. Salad of Imagination 7. Savoury Scone Basic Napoli Sauce 2 tins of tomatoes

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

From the Fryer. Chocolate Chip Cookie... $.90 Gluten Free Brownie... $ 1.50 Dessert Special... $ priced accordingly

From the Fryer. Chocolate Chip Cookie... $.90 Gluten Free Brownie... $ 1.50 Dessert Special... $ priced accordingly Gluten Free We understand that Celiac disease and gluten intolerance is a serious medical condition and that you need the assurance that those preparing food for you are extremely cautious in the cooking

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

50 Servings Measure Weight Measure

50 Servings Measure Weight Measure Molded Fruit Salad Fruit E-01 Ingredients Canned crushed pineapple, with juice, chilled Weight 25 Servings 1 lb 10 oz 3 cups (1 ⅓ No. 2 cans) 50 Servings Measure Weight Measure 3 lb 4 oz 1 qt 2 cups (2

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

" " 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

Carina Venter, Penny Barnard, Isabelle Brady, Sally-Ann Denton, Anna Carling, Carol Fudge, Nicky Heather, Kate Maslin, Rebecca Weeks, Mich Lajeunesse

Carina Venter, Penny Barnard, Isabelle Brady, Sally-Ann Denton, Anna Carling, Carol Fudge, Nicky Heather, Kate Maslin, Rebecca Weeks, Mich Lajeunesse Additional file 3: Recipes to go with milk ladder Biscuit ( malted milk ) Makes 40 small biscuits 110g unsalted butter - softened 110g caster sugar 175g self-raising flour 50mls evaporated milk Water if

More information

Vegetarian SOS Recipes

Vegetarian SOS Recipes Vegetarian SOS Recipes Welcome to the Vegetarian Menu Guide for SOS Slender and SOS Slim. Following are several healthy and very tasty meals that you can prepare yourself. These meals have come to LifeSpan

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

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

17 Day Diet Cycle 1 Sample Menus

17 Day Diet Cycle 1 Sample Menus 17 Day Diet Cycle 1 Sample Menus Day 1 Hot Water with Lemon 1/2 Cup of Non-Fat Plain Yogurt 4-5 Strawberries cut up Sweetener Grilled Chicken Breast on bed of lettuce, carrots, cucumber, and cherry tomatoes

More information

4000 Calorie Meal Plan

4000 Calorie Meal Plan 4000 Calorie Meal Plan (Increase to 4,500 calories per day: 75 g CHO, 25 g protein, 12 g fat, see page 7 for examples) Each Breakfast selection provides approximately 1046 calories: 12g CHO, 57 g protein,

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

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

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

7-Day Sample Meal Plan

7-Day Sample Meal Plan 400 Calorie Fix 7-Day Sample Meal Plan Are you looking for an easy entry into the 400-calorie lifestyle that virtually guarantees the pounds will come off? Here, we ve taken a no-brainer approach to dropping

More information

2 pounds of Mahi-Mahi (1/2-3/4 inch thick cleaned, skinned and cut into 4-6 portions) Whole wheat or multi-grain flour tortillas

2 pounds of Mahi-Mahi (1/2-3/4 inch thick cleaned, skinned and cut into 4-6 portions) Whole wheat or multi-grain flour tortillas Recipes: Grilled Fish Tacos 2 pounds of Mahi-Mahi (1/2-3/4 inch thick cleaned, skinned and cut into 4-6 portions) Whole wheat or multi-grain flour tortillas Basting Sauce: Juice of 10 Limes 1 bunch of

More information

Salmon is a key part of a healthy balanced diet. Here are some ways to add it to yours.

Salmon is a key part of a healthy balanced diet. Here are some ways to add it to yours. Salmon is a key part of a healthy balanced diet. Here are some ways to add it to yours. Salmon is a rich source of many essential nutrients, especially heart-healthy, omega-3 fatty acids. These nutrients

More information

Salad Dressing Recipes

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

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

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

Dough not used can be wrapped in cling film and frozen Cooked biscuits can also be frozen

Dough not used can be wrapped in cling film and frozen Cooked biscuits can also be frozen Additional file 3: Recipes to go with milk ladder Biscuit ( malted milk ) Makes 40 small biscuits 110g unsalted butter - softened 110g caster sugar 175g self- raising flour 50mls evaporated milk Water

More information

St. Genevieve s High School Home Economics Department. Year 8 Recipes

St. Genevieve s High School Home Economics Department. Year 8 Recipes St. Genevieve s High School Home Economics Department Year 8 Recipes Toasted Sandwich Ingredients 2 slices of wholemeal bread 1-2 slices of cooked ham 25g cheese Low-fat margarine spread Other optional

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

Salads vs. Hamburgers: The May Rivals

Salads vs. Hamburgers: The May Rivals Salads vs. Hamburgers: The May Rivals Tips For Making Both Healthy! As you may know (bad pun intended), the month of May is home to many well known holidays, such as May Day, Cinco de Mayo, and Mother

More information