Recipes PDF All

Print Page: Discovery Heatlh Diet & Fitness http://www.in2nutrition.com/discovery2/index.cfm?template=print&l...
Mags's Meals for Friday, July 30 - Thursday, August 5
Peach Oatmeal
Ingredients Preparation:
• 1 tsp oil, safflower Drain juice from peaches, set
• 5 Tbls protein powder, vanilla aside.(Peaches may be dice if
• ¼ cup peach slices, lite canned prefered)
• ½ cup oatmeal, cooked
Combine cooked oatmeal with
Spices / Flavoring peaches & remaining ingredints. Mix
well & serve immediately.
• ¼ tsp cinnamon
• 1 tsp splenda (optional)
carbs protein fat sat fat fiber sugar calories
per meal TARGET 20 24 7 0-3 5-7 0-12 240
this meal ACTUAL 20 23 5 0 3 6 217
Cottage Cheese Peaches & Strawberries
• 11½ Tbls cottage cheese, low-fat Drain juice from thawed fruit
• ¼ tsp vanilla extract
• 1½ Tbls oatmeal, uncooked Mix ingredients
• 1 tsp oil, safflower
Serve immediately or chilled
• ¼ cup peach slices, lite canned
• ½ cup strawberries
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Spicy Grilled Cheese
• 1 slice bread (rye, pumpernickel, Spread oil in pan and place one half
flourless) of the bread on top of it. Dice
• 3 oz cheddar cheese, low-fat jalapeno peppers and mix with salsa.
• ½ tsp jalapeno pepper Spread on half of bread and layer
• 1 Tbl salsa sliced cheese on top. Lay other half
• 1 tsp oil, high oleic safflower of bread on top.
Grill sandwich over medium heat

Side Dish
until golden brown on one side. Flip
• ½ medium orange
over and grill other side.
Serve with orange on the side and

enjoy!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Pork Meatballs in Pineapple Sauce
• ¼ cup bell pepper Mix together ground pork, diced
• 1 Tbl cornstarch water chestnuts, onion, garlic, egg
• ¼ cup onion white, salt, 1 teaspoon cornstarch,
• ¼ cup water chestnuts and 1 teaspoon soy sauce. Blend
• 1 egg white well.
• 3 tsp soy sauce, lite
• 1 tsp garlic Shape mixture into balls, 1-inch in
• ¼ cup pineapple, chunks in juice diameter.
• 3 oz ground pork Heat oil in pan. Saute meatballs 10
• 1 tsp oil, high oleic safflower minutes until browned on all sides.
1PDF
of 11created with pdfFactory Pro trial version www.pdffactory.com 7/30/2004 4:47 PM
Set aside.
Spices / Flavoring
• ¼ tsp salt, lite Drain pineapple juice into saucepan.
• ¼ tsp ginger Stir in ginger, remaining cornstarch
and remaining soy sauce. Bring to a
boil, stirring constantly, until mixture
thickens. Mix in the pineapple chunks
and green pepper. Add meatballs.
Cook through and serve.

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chicken Pizza
• ½ pocket pita pocket, whole-wheat Set pita and grated cheese aside.
• 1 tsp parmesan cheese
• 1 oz chicken, broiled Combine diced vegetables, chicken,
• ½ cup mushrooms and remaining ingredients and
• ½ tsp oil, olive seasonings. Spread on pita and
• 2 medium olives, black sprinkle with cheese.
• 1 cup spinach, boiled
Cook under broiler until cheese
• ¼ medium tomato
melts. Enjoy!
• 1 Tbl tomato sauce
• ½ tsp garlic
• ¼ oz cheese, non-fat
Spices / Flavoring
• ¼ tsp salt, lite
• ¼ tsp black pepper
• ¼ tsp oregano
• ¼ tsp dried basil
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Garden Scramble
• ¼ cup mushrooms Set bread and grapes aside
• 5 egg whites Chop vegetables, saute in oiled pan
• ½ tsp oil, high oleic safflower
Mix egg whites with vegetables and
• ¼ cup broccoli
scramble over low to medium heat
• 1 oz cheese, low-fat
Add cheese
Side Dish
• ¼ cup grapes Serve with bread and grapes on side
• 1 slice bread (rye, pumpernickel,
flourless)
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chocolate Bar
• 3 Tbls applesauce, unsweetened Mix egg whites, uncooked oatmeal
• ¼ tsp vanilla extract and remaining ingredients
• 4 Tbls oatmeal, uncooked
• 1 Tbl protein powder, vanilla Spray baking dish with non-stick
• 5 egg whites cooking spray. Pour in mixture and
2PDF
• 2 tsp splenda (optional) microwave on high for 2 to 3

• 1¼ tsp oil, high oleic safflower minutes. Baking time may vary
• ½ tsp cocoa, unsweetened
Make sure it is thoroughly cooked
Let cool 2 to 3 minutes

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Triple Berry Fruit Salad
• ¼ tsp vanilla extract Drain juice from (thawed) fruit and
• ¼ cup grapes mix with remaining ingredients.
• 5 Tbls protein powder, vanilla Sprinkle with cinnamon.
• 1 Tbl walnuts, chopped
• 1 tsp splenda (optional) Enjoy!
• ¼ cup blueberries
• ¼ cup strawberries
• ¼ cup raspberries
• 4 Tbls yogurt, nonfat-plain
Spices / Flavoring
• ¼ tsp cinnamon
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Bruschetta with Chicken
• 1 slice bread (rye, pumpernickel, Mix ricotta with salt, pepper, and
flourless) parsley. Set aside.
• 1 oz chicken, broiled
• 1 tsp oil, olive Toast bread under broiler until top
• 4 Tbls ricotta cheese, non-fat becomes crusty. Spread ricotta
• 1½ medium tomatoes mixture on top of bread.
• 1 tsp garlic
Mix minced garlic, olive oil, diced
• 1 tsp dried basil
broiled chicken, diced tomatoes, and
basil (use fresh basil if you can) and
Spices / Flavoring season with salt and pepper. Spread
• ¼ tsp salt, lite tomato mixture on top of bread.
• ¼ tsp parsley, dried Enjoy!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Turkey and Black Beans
• ¼ cup beans, black Heat oil in skillet and add chopped
• 1 cup broccoli vegetables and remaining
• 1 Tbl tomato sauce ingredients.
• 2 oz skinless turkey breast
• 1½ cups zucchini Cook until vegetables become fork
• 1 tsp garlic tender and sauce becomes thick.
• 1½ tsp oil, high oleic safflower Season to taste.
• 2 slices onions, red
Enjoy!
Spices / Flavoring
3 of 11created with pdfFactory Pro trial version www.pdffactory.com

PDF 7/30/2004 4:47 PM
• ½ tsp lawry's salt free 17

• ¼ tsp cayenne pepper
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Cinnamon Raisin Bran Muffin
• 4½ Tbls protein powder, vanilla For a muffin, add 1/2 cup water, mix
• 2 tsp raisins and microwave without lid for about 2
• 1 Tbl all bran cereal minutes. Let cool
• ¼ tsp baking soda
• 1 tsp splenda (optional) For a warm cereal, add 1/2 cup warm
• 3 tsp almonds, ground water and eat with a spoon
• 2½ Tbls oatmeal, ground
Spices / Flavoring
• ¼ tsp cinnamon
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Peanut Butter Banana Shake
• ½ medium banana Add several ice cubes and
• ¼ tsp vanilla extract ingredients to blender. Mix until
• ½ tsp oil, safflower desired consistency
• ½ Tbl peanut butter, natural
• 5 Tbls protein powder, vanilla Add additional ice if needed
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chicken Patties
• 2 oz chicken, broiled Set peeled orange aside.
• 1 tsp lemon juice
• 3 Tbls oatmeal, uncooked Spread oil in pan.
• 1 egg white
Combine remaining ingredients with
• 1 tsp oil, high oleic safflower
spices and spoon mixture into heated
• 1 slice onion, red
pan (with oil) to form patties. Cook on
low to medium heat until golden
Spices / Flavoring brown, then flip over and cook
• ½ tsp lawry's salt free 17 thoroughly on the other side.
• ¼ tsp black pepper Enjoy with orange on the side!
• ¼ tsp garlic powder
Side Dish
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Egg Whites, Apples and Nuts

PDF 7/30/2004 4:47 PM
• 3 almonds, whole Boil eggs for about 15 min. and let
• 8 Tbls applesauce, unsweetened cool. Cut eggs in half and discard
• ½ medium apple egg yolks. Season if desired
• ½ medium tomato
• 1 Tbl walnuts, chopped Serve with sliced tomatoes on egg
• 6 egg whites whites along with remaining
ingredients on the side

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Sizzling Beans with Chicken
• 1¼ cups green beans Cook pasta in boiling water until al
• 1¾ oz chicken, broiled dente. Drain water from pasta and
• ¼ cup pasta set aside.
• 1 Tbl peanuts
• ½ tsp jalapeno pepper Combine remaining ingredients and
• 1 tsp soy sauce, lite seasonings in saucepan and cook
until liquid is reduced by half.
Spices / Flavoring Serve over pasta and enjoy!
• ¼ tsp ginger
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chicken Avocado Breakfast Tortilla
• ½ Tbl avocado Set tortilla and avocado aside
• ¼ cup bell pepper
• 1 oz chicken, broiled Chop vegetables, saute in oiled pan
• ¼ cup onion
Mix egg whites with vegetables and
scramble over medium heat then add
• 1 tortilla, corn
cooked chicken
• 4 egg whites
• ½ tsp oil, high oleic safflower Scoop mixture into center of warm
tortilla and top with avacado
Spices / Flavoring
• ¼ tsp black pepper Serve with grapes
Side Dish
• ¼ cup grapes
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Szechuan Pork
• ¼ cup bell pepper Heat oil in skillet and stir-fry the
• ¼ cup broccoli vegetables with garlic and ginger for
• ¼ cup carrots 1-2 minutes. Push aside.
• ¼ cup onion
• 3 oz lean pork tenderloin Cut pork into strips. Stir-fry the
• ¼ cup rice, brown cooked slivers of pork for 1 to 2 minutes and
• 3 tsp sherry recombine with the vegetables. Add
• ¼ cup snow peas the remaining ingredients and
seasonings (as desired). Stir and
• 2 tsp vinegar, red wine
heat throughly.
5PDF
• 1 tsp garlic
• ½ tsp oil, high oleic safflower Serve at once with cooked rice.
Spices / Flavoring Enjoy!

• ¼ tsp chili powder
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Antipasto Salad
• ¼ cup artichoke hearts Combine lemon juice, balsamic
• 2 tsp vinegar, balsamic vinegar, garlic, basil, salt, pepper,
• ¼ cup bell pepper and oil to make the dressing. Set
• ¼ cup garbanzo beans aside.
• 4 slices ham, lean
• 1 tsp lemon juice Julienne meats and cheese and chop
• 1 cup lettuce, iceberg vegetables.
• ¼ tsp oil, olive
Toss all ingredients together with the
• 5 medium olives, black dressing and enjoy!
• 1 slice turkey breast, deli-style
• ¼ oz cheese, mozarella, non-fat
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chocolate Peanut Butter Mousse
• ½ medium banana Mash tofu and bananas with fork
• ¼ tsp oil, safflower Add all remaining ingredients, stir
• ½ Tbl peanut butter, natural until smooth
• ½ Tbl protein powder, chocolate
Serve chilled
• 8 oz tofu, extra firm
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Turkey Burger
6PDF
• 1 slice bread (rye, pumpernickel, Spread oil in pan. Set aside.
flourless)
• ½ cup lettuce, iceberg Combine egg whites, turkey, and
• 2 tsp mustard seasonings. Spread to form patty in
• ¼ medium tomato heated, oiled pan. Cook over
• 2½ oz turkey, lean ground medium heat until brown. Flip over
• 1 egg white and cook thoroughly on other side.
Spread mustard on half of bread and
top with burger followed by lettuce,
Spices / Flavoring sliced tomato, and onion.
• ¼ tsp black pepper Enjoy with oranges on the side!
• ¼ tsp dried dill
Side Dish
• ¼ medium orange
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Apricot Parfait
• ¼ tsp cinnamon Combine uncooked oatmeal with
• 1 Tbl oatmeal, uncooked remaining ingredients.
• ½ tsp oil, safflower
• 4 Tbls protein powder, vanilla Can be serve immediately or chilled
• ½ Tbl walnuts, chopped then served.
• 6 Tbls yogurt, lowfat-plain
• ¼ cup apricots, lite canned
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Antipasto
• ¾ cup artichoke hearts Mix the oil, vinegar, and basil. Set
• 2 tsp vinegar, balsamic aside.
• 1 cup bell pepper
• ½ cup broccoli Chop and/or julienne vegetables and
• ¼ cup carrots meat and place all ingredients on a
• ½ cup cauliflower platter.
• ½ slice ham, lean
Drizzle dressing over top and enjoy!
• ½ tsp oil, olive
• 2 medium olives, black
• ¼ cup radish
• 3 slices turkey breast, deli-style
• ½ oz cheese, mozarella, non-fat
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
this meal ACTUAL 20 23 6 0 13 12 226
Salmon Sandwich

PDF 7/30/2004 4:47 PM
• 1 slice bread (rye, pumpernickel, Combine salmon, yogurt, mustard, oil
flourless) and spices together.
• ¼ cup cucumber
• ¼ cup lettuce, iceberg Spread mixture on half of bread. Top
• 1 tsp mustard, dijon with sliced vegetables followed by
• ½ tsp oil, safflower the other half of bread to make a
• 2½ oz salmon, cooked sandwich.
Enjoy with oranges on the side!
• 1 Tbl yogurt, nonfat-plain
Spices / Flavoring
• ¼ tsp lemon herb seasoning
Side Dish
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Strawberry Soy Smoothie
• ½ tsp oil, safflower Add several ice cubes and
• 8 Tbls soy milk ingredients to blender. Mix until
• 2 Tbls all bran cereal desired consistency
• 3½ Tbls protein powder, strawberry Add additional ice if needed

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Hawaiian Pizza
• ¼ cup bell pepper Set pita and grated cheese aside.
• ¼ pocket pita pocket, whole-wheat
• 2 tsp parmesan cheese Dice ham and vegetables. Combine
• 4½ slices ham, lean with remaining ingredients and
• ½ tsp oil, olive seasonings (as desired) and spread
• 2 Tbls tomato sauce on pita.
• 1 tsp garlic
Sprinkle grated cheese on top and
• ¼ cup pineapple, chunks in juice
cook under broiler until cheese melts.
• ½ oz cheese, non-fat
• 1½ slices onions, red Enjoy!
Spices / Flavoring
• ½ tsp italian seasoning
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Blueberry Crepes
8PDF
• 5 egg whites Drain juice from thawed blueberries,
• 3 Tbls all bran cereal and set aside
• 1 tsp oil, high oleic safflower Crush All Bran cereal, mix with egg
• ¼ tsp vanilla extract whites and remaining ingredients
• 1 Tbl protein powder, vanilla
Pour mixture to pancake form in oiled
skillet. Cook over medium heat until
golden, flip over
Spices / Flavoring
• 1 tsp syrup, lite Place crepe in serving dish, add
• ½ cup blueberries blueberries to the crepe, then roll up
Pour syrup over top

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Raisin Nut Bar
• ¼ tsp vanilla extract Mix egg whites, uncooked oatmeal
• 3 Tbls oatmeal, uncooked and remaining ingredients together
• ½ Tbl protein powder, vanilla
• 2 tsp raisins Spray baking dish with non-stick
• 1 tsp splenda (optional) microwave on high for 2 to 3
• 1½ Tbls almonds, slivered minutes. Baking time may vary
• 2 Tbls applesauce, unsweetened
Spices / Flavoring Let cool 2 to 3 minutes
• ½ tsp cinnamon
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Waldorf Salad
• ¼ cup grapes Chop apples and combine with
• 2 tsp raisins walnuts, raisins, grapes, yogurt, and
• 1½ Tbls walnuts, chopped vanilla extract, to taste.
• ½ medium apple
• 12 Tbls yogurt, nonfat-plain Serve with cottage cheese.
Enjoy!
Spices / Flavoring
Side Dish
• ½ cup cottage cheese, non-fat
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chocolate Yogurt w/ Bananas
• ¼ medium banana Mix ingredients together until desired
• ¼ tsp vanilla extract consistency
• 4 Tbls protein powder, vanilla
• ½ Tbl walnuts, chopped Serve immediately or chilled
9PDF

• 1 tsp cocoa, unsweetened
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Santa Fe Chicken Burrito
• 1½ oz chicken, broiled Preparation:

• 4 Tbls corn kernels, boiled Set tortilla aside.
• ½ tsp oil, canola
• ¼ cup onion Mix chopped vegetables and
• ½ Tbl chili peppers remaining ingredients together and
• 1 Tbl salsa place in center of tortilla.
Microwave on high for 30 second
• 1 tortilla, whole wheat
increments until the cheese melts.
Wrap into a burrito and enjoy!
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Raspberry French Toast
• 1 slice bread (rye, pumpernickel, Set bread & raspberries aside
flourless)
• ¼ tsp vanilla extract Mix egg whites with remaining
• 1 Tbl milk, low-fat , 2% ingredients.Place bread into mixture
• 3 Tbls protein powder, vanilla and let soak for about 1 minute
• 2 egg whites
Pour the bread and rest of mixture
into oiled skillet. Cook over medium
heat, flip over when golden brown
• 1 Tbl orange juice
Scoop excess liquid onto bread so it
Spices / Flavoring won't burn, continue to cook other
• ½ cup raspberries side
Serve with raspberries on top.

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Oatmeal Tuna Snack
• 1 tsp parmesan cheese Set apple aside
• 2½ oz tuna, canned in water Mix all ingredients in a bowl and
• 3 Tbls yogurt, lowfat-plain season
Serve with apple on the side
Spices / Flavoring This is a super-quick healthy snack.
Side Dish
• 1 medium apple
per meal TARGET 20 24 7 0-3 5-7 0-12 240
10
PDFof 11
created with pdfFactory Pro trial version www.pdffactory.com 7/30/2004 4:47 PM
Chicken Salad
• ½ cup bell pepper Cook pasta, drain, and set aside.
• ¼ cup celery
• 1¾ oz chicken, broiled Combine mustard, yogurt, vinegar,
• 2 tsp lemon juice lemon juice, dill, salt and pepper to
• 1 cup lettuce, romaine make a dressing.
• 2 tsp mustard, dijon
Chop vegetables and toss with
• 1 tsp oil, canola
chicken, pasta, dressing and lettuce.
• ¼ cup pasta
• ½ medium tomato Enjoy!
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Strawberry Pudding
• ¼ tsp vanilla extract Mix all ingredients in a bowl
• 1½ tsp oil, high oleic safflower Serve chilled
Tip:For a cool desert put in freezer
• 3 Tbls protein powder, strawberry
for about 1 to 2 hours

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Beef and Bean Burrito
• ¼ cup beans, black Cook meat in pan until brown. (If
• 3½ oz beef, ground lean desired, season with lite salt and
• 1 tortilla, corn pepper). Add remaining ingredients
• ½ tsp oil, high oleic safflower (except for cheese). Top with grated
• ½ oz cheese, cheddar- nonfat cheese.
Spices / Flavoring Place mixture into center of warmed

tortilla and roll into a burrito.
Enjoy!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
11
PDFof 11
created with pdfFactory Pro trial version www.pdffactory.com 7/30/2004 4:47 PM
Print Page: Discovery Heatlh Diet & Fitness http://www.in2nutrition.com/discovery2/index.cfm?template=print&lo...
Strawberry Oatmeal
• 1 tsp oil, safflower Drain juice from thawed strawberries
• 5 Tbls protein powder, strawberry Combine cooked oatmeal with the
• ¾ cup oatmeal, cooked strawberries and the remaining
ingredients
Spices / Flavoring
• 1 tsp splenda (optional) Serve immediately

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Italian Custard with Blueberries
• ¼ tsp vanilla extract Drain juice from thawed blueberries
• 1 Tbl protein powder, vanilla Mix all ingredients together
• 7 Tbls ricotta cheese, non-fat
• ½ cup blueberries Sprinkle cinnamon on top
• 1 Tbl oatmeal, ground
Spices / Flavoring
• ¼ tsp cinnamon
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Egg White Sandwich
• 1 slice bread (rye, pumpernickel, Cook egg whites in pan with oil.
flourless) Season with salt and pepper, as
• 1 oz cheddar cheese, low-fat desired.
• 4 egg whites
• 1 tsp oil, high oleic safflower Place on half of bread, grate cheese
on top and lay other half of bread on
Spices / Flavoring top of that to make a sandwich.
Serve with oranges on the side.
Enjoy!
Side Dish
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Raspberry Shake
• 1¼ tsp oil, safflower Add several ice cubes and
• 4½ Tbls protein powder, vanilla ingredients to blender. Mix until
• 4 Tbls yogurt, lowfat-plain desired consistency
• 3 Tbls all bran cereal
• 1 cup raspberries Add additional ice if needed
PDF
1 of 12created with pdfFactory Pro trial version www.pdffactory.com 7/30/2004 4:56 PM
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Pasta in Tomato Cream Sauce
• 1 tsp parmesan cheese Cook pasta in boiling water until al
• 2 oz chicken, broiled dente. Drain water from pasta and
• cups pasta set aside.
• 1 Tbl tomato sauce Dice tomato and combine with
• 2 Tbls yogurt, lowfat-plain remaining ingredients and
• 1 tsp oil, high oleic safflower seasonings (except the parmesan).
Serve cream sauce over the pasta

Spices / Flavoring
and sprinkle with parmesan cheese.
• ¼ tsp salt, lite Enjoy!
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Scrambled Eggs with Toast
• 1 Tbl milk, low-fat , 2% Set bread & grapes aside
• 6 egg whites
• 1 tsp oil, high oleic safflower Mix seasoned egg whites and milk in
seperate bowl
Spices / Flavoring
• ¼ tsp salt, lite Add egg mixture to a preheated oiled
• ¼ tsp black pepper skillet, Cook over low to medium heat
Serve toasted bread and grapes on

Side Dish the side
flourless)
• ¼ cup grapes
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Blueberry Bar
PDF
• 3 Tbls applesauce, unsweetened Drain juice from thawed blueberries.
• ¼ tsp vanilla extract Mix egg whites, uncooked oatmeal
• 3 Tbls oatmeal, uncooked and remaining ingredients together
• 5 egg whites Spray microwave safe bowl with
• 1 tsp oil, high oleic safflower non-stick cooking spray and pour in
• ¼ cup blueberries mixture. Microwave on high for 2 to 3
minutes. Baking time may vary

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Stuffed Tomato with Chicken
• ¼ cup bell pepper Dry bread out in 200 degree oven
• 1 slice bread (rye, pumpernickel, and, once cooled, crumble to make
flourless) bread crumbs. Set aside.
• 2 oz chicken, broiled Preheat oven to 350 degrees.
• ¼ cup mushrooms
Wash and dry tomatoes. Cut in half
• 1 tsp oil, olive
and remove seeds. Drain upside
• ¼ cup onion
down on paper towels while
• ¼ cup scallions
preparing stuffing.
• 1 tsp garlic To make stuffing, combine the basil,
parsley, diced chicken, scallions,
Spices / Flavoring onion, mushrooms, garlic, parmesan
• ¼ tsp salt, lite cheese, bread crumbs, salt and
• ¼ tsp black pepper pepper. Divide the stuffing between
• ¼ tsp parsley, dried the tomato halves. Place tomatoes in
• ¼ tsp dried basil a baking pan. Drizzle oil over the tops
of the tomatoes.
Bake 25-30 minutes or until filling is

crisp and golden. Serve hot.

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Power Snack
• 1 oz cheese, low-fat Boil eggs for about 15 min. and let
• 3 high fiber crackers cool. Cut eggs in half and discard
• 4 medium olives, black egg yolks. Season as desired
• 6 egg whites Place on plate along with crackers,
cheese, olives and sliced tomatoes
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
3PDF
Beef Stir Fry
• ½ cup beef stock Prepare rice as directed on package
• 1¾ oz beef, lean while stir frying.
• 1 cup broccoli
• ½ Tbl cornstarch Slice beef into thin strips and
• ½ cup mushrooms marinate beef in soy sauce, sesame
• ½ tsp oil, sesame oil, sherry, and cornstarch for, at
• ¼ cup rice, brown cooked least 10 minutes (overnight is okay).
Slice broccoli into smaller pieces.
• 2 tsp sherry
• ¼ cup snow peas Heat wok or deep pan. Add high oleic
• 2 tsp soy sauce, lite oil and stir to coat sides. Add meat
• 1 tsp garlic (with marinade). Stir and fry until
• ¼ tsp ginger barely pink - about 30 seconds to 1
• ½ tsp oil, high oleic safflower minute. Set meat aside.
Spices / Flavoring Add minced ginger and garlic to wok.

• ¼ tsp black pepper Stir briefly. Add the vegetables. Stir 2
minutes over high heat. Add beef
stock, cover and lower flame.
Simmer 5 minutes.
Increase heat, add meat to

vegetables. Toss (stir fry) until juice is
thickened.
Enjoy over hot rice!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Peach Oatmeal with Egg Whites
• 1 tsp oil, safflower Cook oatmeal
• 5 egg whites
• ¼ cup peach slices, lite canned Pour seasoned egg whites into oiled
• ¾ cup oatmeal, cooked skillet, cook until done
Spices / Flavoring Mix oatmeal with rest of ingredients

• 1 tsp splenda (optional) Serve with eggs

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Tuna Stir Fry
• ¼ cup bell pepper Prepare rice as directed on package
• ½ cup broccoli and keep warm.
• ¼ cup carrots
• ¼ cup celery Heat a large skillet or wok over
• ½ cup mushrooms medium heat and coat with the oil.
• ¼ cup rice, brown cooked Add bell pepper, scallions, and garlic
• ¼ cup scallions and stir fry 15 seconds. Add julienned
• ¼ cup snow peas carrots, celery, water chestnuts,
• 2½ oz tuna, canned in water snowpeas, broccoli florets, and
• ¼ cup water chestnuts mushrooms. Stir fry until vegetables
• 3 tsp soy sauce, lite are crisp tender. (Do not overcook.)
• 1 tsp garlic
Combine soy sauce, garlic powder,
• ¼ tsp ginger
PDF
• 1½ tsp oil, high oleic safflower and ginger stirring until well mixed.
Add to skillet or wok. Cook over high
Spices / Flavoring heat, stirring frequently until sauce is
• ¼ tsp black pepper slightly thickened. Add tuna, stirring
• ¼ tsp garlic powder to coat well.
Enjoy with rice!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Salmon Patties
• 1 tsp lemon juice Spread oil in pan.
• 1½ oz salmon, cooked
• 4 egg whites With exception to the applesauce,
• ½ tsp oil, high oleic safflower mix all ingredients together with
• 1 Tbl oatmeal, ground spices.
Spoon mixture into heated pan with
oil and spread to form patties. Cook
Spices / Flavoring
on low to medium heat until one side
is golden brown. Flip over and cook
thoroughly on other side
• ¼ tsp dried dill Enjoy with applesauce served on the
• ¼ tsp lemon herb seasoning side.
Side Dish
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Cheese, Oranges and Nuts
• 3 almonds, whole Place sliced cheese on crackers
• 3 high fiber crackers
• ¼ medium orange Serve with oranges and nuts
• 1 Tbl walnuts, chopped
• 2½ oz cheese, cheddar- nonfat
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Thai Chicken Pasta
• 3 tsp vinegar, balsamic Cook pasta in boiling water until al
• ¼ cup bok choy dente. Drain water from pasta and
• 1¾ oz chicken, broiled set aside.
• ½ cup lettuce, iceberg
• ¼ cup pasta Combine vinegar, soy sauce, peanut
• ½ Tbl peanuts butter, and ginger to make a sauce.
• ½ Tbl peanut butter, natural Toss with remaining ingredients and
• ¼ cup water chestnuts serve over pasta. Spice as desired.
Enjoy!
Spices / Flavoring
PDF
• ¼ tsp ginger
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Scrambled Egg Breakfast Tortilla
• 1 oz cheese, low-fat Set tortilla and cheese aside
• ¼ cup onion Mix egg whites, chopped vegetables,
• ½ medium tomato and remaining ingredients together
• 5 egg whites Add oil to skillet and pour in mixture.
• ½ tsp oil, high oleic safflower Cook over medium heat until done
Spice as desired
Spices / Flavoring
• ¼ tsp salt, lite Scoop mixture into center of warmed
• ¼ tsp black pepper tortilla with cheese layered on bottom

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Tuna and Crackers
• 3 high fiber crackers Set crackers, sliced tomato, and
• 2 tsp mustard, dijon almonds aside
• 1 medium tomato Mix all remaining ingredients in a
• 3 oz tuna, canned in water bowl
Place tuna mixture and tomatoes on
top of crackers
Side Dish
• 8 almonds, whole Serve with almonds on the side

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Honolulu Seafood Salad
• 1 Tbl avocado Cook pasta and drain in a colander.
• 1 tsp lemon juice Rinse with cold water. Drain again
• 1 cup lettuce, iceberg and set aside.
• ¼ cup pasta Slice avocado crosswise and brush
• ¼ cup scallions with lemon juice to prevent
• 3 oz shrimp darkening. In a mixing bowl, combine
• ½ tsp tabasco sauce the cooked pasta, lettuce, avocado
• ½ Tbl walnuts, chopped slices, pineapple chunks, and cooked
• 1 tsp worcestershire sauce shrimp.
For dressing, stir together mustard,
yogurt, diced scallions,
Worcestershire sauce, and tabasco.
Spoon dressing over the seafood
mixture and toss gently to coat.
Cover and chill in the refrigerator for
PDF
at least 2 hours.
Sprinkle with broken walnuts and

enjoy!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Italian Custard with Pears
• ¼ tsp vanilla extract Drain juice from pears
• 1¼ tsp oil, safflower
• 1 Tbl protein powder, vanilla Mix all ingredients together
• 7 Tbls ricotta cheese, non-fat
• ¼ cup pear halves, lite canned Sprinkle cinnamon on top
Spices / Flavoring
• ¼ tsp cinnamon
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Tuna Tortilla
• ½ medium apple Set tortilla aside.
• ½ cup celery
• ¼ cup cucumber Chop vegetables and combine with
• ½ cup lettuce, iceberg remaining ingredients.
• 1 tortilla, corn Scoop mixture into the center of
warmed tortilla. Roll tortilla and
• 4 oz tuna, canned in water
enjoy!
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Pear Parfait
• ¼ tsp vanilla extract Cut pears into bite-sized pieces.
• 1 Tbl oatmeal, uncooked
• 1 tsp oil, safflower Combine with remaining ingredients.
• 5 Tbls protein powder, vanilla Mix welll and serve.
• ½ cup pear halves, lite canned
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Cottage Cheese and Pears
PDF
• 10½ Tbls cottage cheese, low-fat Drain juice from pears
• 1 tsp oil, safflower Mix ingredients
• ¼ cup pear halves, lite canned
• ½ tsp almond extract Serve immediately or chilled

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Egg Pocket
• ½ pocket pita pocket, whole-wheat Set pita bread aside.
• ¼ cup onion
• ½ medium tomato Dice tomato and onion and saute
• 5 egg whites until tender in pan with oil. Season
• 1 tsp oil, high oleic safflower with basil.
• ½ oz cheese, cheddar- nonfat
Add egg whites, salt, and pepper and
scramble until egg whites are cooked
Spices / Flavoring
through.
• ¼ tsp black pepper Grate cheese on top and stuff into
• ¼ tsp dried basil pita.
Enjoy!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Banana Shake
• ½ medium banana Add several ice cubes, 1/2 cup water
• ½ tsp oil, safflower and ingredients to blender. Mix until
• 4½ Tbls protein powder, vanilla desired consistency
• 2 tsp almonds, ground Add additional ice and water if
needed
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Mediterranean Pizza
• ¼ pocket pita pocket, whole-wheat Set pita and grated cheese aside.
• 1 tsp capers
• 1 tsp parmesan cheese Combine remaining ingredients
• 1 oz chicken, broiled together and spread over pita.
• ½ cup mushrooms Sprinkle cheese on top.
• 7 medium olives, black
• 1 cup spinach, boiled Cook under broiler until cheese
melts.Enjoy!
• 1 medium tomato
• 4 Tbls tomato sauce
• 1 tsp garlic
PDF
Spices / Flavoring
• ¼ tsp oregano
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Peach Crepes
• ¼ tsp vanilla extract Drain juice from peaches, and set
• 1½ tsp oil, safflower aside
• 5 egg whites Crush All Bran cereal, mix with egg
• 2 Tbls all bran cereal whites and remaining ingredients
• 1 tsp cocoa, unsweetened Pour mixture to pancake form in oiled
golden, flip over
Spices / Flavoring
• ½ cup peach slices, lite canned Place crepe in serving dish, add
peaches to the crepe, then roll up

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chocolate Peanut Butter Bar
• 3 Tbls applesauce, unsweetened Mix egg whites, uncooked oatmeal,
• ¼ tsp vanilla extract applesauce and remaining
• 4 Tbls oatmeal, uncooked ingredients
• ½ Tbl peanut butter, natural
• 1 tsp splenda (optional) microwave on high for 2 to 3 minutes.
• ½ tsp cocoa, unsweetened Baking time may vary

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Ahi Tuna Tonnato
PDF
• 1 tsp capers Cook tuna under broiler until flaky.
• ½ lemon
• 8 medium olives, black Meanwhile, cook pasta until al dente
• ½ cup pasta and set aside.
• 4 oz tuna steak
• 1 Tbl yogurt, nonfat-plain Puree tuna in food processor.
Transfer to mixing bowl. Add other
ingredients. Mix well and toss with hot
Spices / Flavoring
pasta.
• ¼ tsp black pepper Enjoy!
• ¼ tsp parsley, dried

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Strawberry Nut Yogurt
• ¼ tsp vanilla extract Drain juice from thawed strawberries
• ¼ tsp oil, safflower
• 4 Tbls protein powder, vanilla Mix all ingredients together
• ½ Tbl walnuts, chopped
• 12 Tbls yogurt, lowfat-plain Serve immediately or chilled
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Salmon Salad Lettuce Wrap
• 2 tsp lemon juice Set lettuce, peeled orange, and
• 2 cups lettuce, romaine crackers aside.
• ¼ cup onion Finely chop apple and vegetables.
• ¼ medium orange Combine with all remaining
• 3 oz salmon, cooked ingredients and spices (as desired).
• ¼ medium apple
Scoop mixture into center of lettuce
• ¼ cup celery
leaves and roll into a wrap.
Enjoy with crackers and orange on
Spices / Flavoring the side!
Side Dish
• 1 high fiber cracker
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Strawberry French Toast
• 1 slice bread (rye, pumpernickel, Set bread & strawberries aside.
flourless)
Mix egg whites with remaining
PDF
10 created
of 12 with pdfFactory Pro trial version www.pdffactory.com 7/30/2004 4:56 PM
• ¼ tsp vanilla extract ingredients.Place bread into mixture

• 1 Tbl milk, low-fat , 2% and let soak for about 1 minute
• 2 egg whites Pour the bread and rest of mixture
• 1 tsp splenda (optional) into oiled skillet. Cook over medium
• 1 tsp oil, high oleic safflower heat, flip over when golden brown
won't burn, continue to cook other
Spices / Flavoring
side
Serve with strawberries on top.

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Egg White Oatmeal Snack
• 5 egg whites Cook egg whites in pan.
• 4 tsp almonds, ground
• 4 Tbls oatmeal, ground Add ground oatmeal and ground
almonds to hot egg whites.
Add salt to flavor.

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Turkey, Apple, and Avocado Salad
• ½ medium apple Preparation:

• 1 Tbl avocado Peel orange and set aside.
• ¼ cup celery
• 2 tsp lemon juice Make the dressing by mixing the
• 1 cup lettuce, iceberg lemon juice, yogurt, curry powder
• ¼ medium orange and salt. Set aside.
• 4 tsp raisins
• ¼ cup scallions Chop turkey,apple, and vegetables.
Toss all ingredients together with
dressing.
• 1 Tbl yogurt, nonfat-plain Enjoy with orange(s) on the side!
Spices / Flavoring
• ¼ tsp curry powder
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chocolate Pudding
PDF created with pdfFactory Pro trial version www.pdffactory.com

11 of 12 7/30/2004 4:56 PM
• 1 Tbl protein powder, chocolate
• 1 tsp splenda (optional) Serve chilled
• 1½ tsp oil, high oleic safflower
• 15 Tbls yogurt, nonfat-plain Tip:For a cool desert put in freezer
• 1 tsp cocoa, unsweetened for about 1 to 2 hours

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chicken Quesadillas
• 1 Tbl avocado Peel orange and set aside.
• 1½ oz cheddar cheese, low-fat
• 1½ oz chicken, broiled Place tortilla in pan. Grate cheese on
• 1 Tbl salsa top of tortilla and add chicken,
• 1 tortilla, corn avocado, and salsa.
Spices / Flavoring Cook over low to medium heat until

cheese melts and tortilla begins to
crisp. Fold over in half and serve.
Side Dish Enjoy with orange on the side!

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

12 of 12 7/30/2004 4:56 PM
Apple Cinnamon Muffin
• 5 Tbls protein powder, vanilla For a muffin, add 1/2 cup water, mix
• ¼ tsp baking soda and microwave without lid for about 2
• 1 tsp splenda (optional) minutes. Let cool
• 3 Tbls oatmeal, ground For a warm cereal, add 1/2 cup
• 1 piece apple, dried warm water and eat with a spoon
Spices / Flavoring
• ¼ tsp cinnamon
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Spicy Pork Taco
• ¼ cup bell pepper Saute pork in oil over medium heat
• ¼ cup lettuce, iceberg until cooked through.
• ¼ cup onion
• 1 Tbl salsa Dice vegetables and add to pork with
• ¼ medium tomato salsa and seasonings (as desired)
• 1 tortilla, corn and simmer.
• ¼ oz cheese, non-fat
Spoon filling into center of each
• 3½ oz ground pork
warmed tortilla. Top with cheese and
lettuce. Fold sides together and
enjoy!
Spices / Flavoring
• ¼ tsp cumin
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Cucumber-Tomato Pita
• ½ pocket pita pocket, whole-wheat Set pita aside.
• ¼ cup cucumber
• ½ cup lettuce, iceberg Hard boil eggs, peel, and discard egg
• 1 tsp oil, safflower yolk. Set egg whites aside.
• 2 Tbls yogurt, lowfat-plain Toss chopped vegetables together
with remaining ingredients and
seasonings, as desired.
Spices / Flavoring Stuff into pita bread and serve with
• ¼ tsp salt, lite egg whites on the side.
• ¼ tsp dried basil Enjoy!
Side Dish
• 5 egg whites
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Banana Berry Smoothie
PDF
• ¼ medium banana Add several ice cubes, 1/2 cup water
• 1¼ tsp oil, safflower and ingredients to blender. Mix until
• 5 Tbls protein powder, vanilla desired consistency
• 1 tsp splenda (optional) Add additional ice and water if
• ¼ cup blueberries needed
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Eggplant Parmesan
• 1 slice bread (rye, pumpernickel, Dry bread out in a 250 degree oven.
flourless) Once all moisture is gone, crumble
• 6 tsp parmesan cheese into bread crumbs and set aside.
• 1½ cups eggplant
• 1 tsp oil, olive Meanwhile, trim ends of eggplant and
• ¼ cup onion slice crosswise into circles of equal
• ½ medium tomato thickness (approximately 1/4"). Lay
• 1 Tbl tomato sauce slices on paper towel and sprinkle
• 1 egg white with salt. Let the eggplant "drain" for
• ½ tsp garlic 15 minutes.
• 1½ oz cheese, non-fat
In the meantime, saute onion and
garlic until tender in a saucepan. Add
Spices / Flavoring
tomato, tomato sauce, basil, salt, and
• ¼ tsp salt, lite pepper. Simmer for 10 minutes on
• ¼ tsp black pepper low, adding water if necessary.
• ½ tsp italian seasoning Whisk egg white with 1 tablespoon
water. Dip eggplant in egg white and
then dredge through a mixture of the
bread crumbs, salt, pepper, and
Italian seasonings.
Fry in olive oil on both sides and layer

on a baking dish, alternating eggplant
with sauce then grated cheese(s).
Bake or microwave until cheese

melts.

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Veggie Scramble
• ¼ cup broccoli Set bread aside
• ¼ cup cauliflower
• ¼ cup onion Add all chopped vegetables (except
• ¼ medium tomato tomatoes) to oiled skillet, saute on
• 5 egg whites medium heat for about a minute
• ¼ cup bell pepper
• 1 tsp oil, high oleic safflower Add seasoned egg whites and
tomatoes to skillet, cook until eggs
are done
Spices / Flavoring
• ¼ tsp salt, lite Serve with bread on the side
Side Dish
PDF

flourless)
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chocolate Coconut Bar
• ¼ tsp vanilla extract and remaining ingredients together
• 2 Tbls coconut, slivered microwave on high for 2 to 3 minutes.
• 1 tsp splenda (optional) Baking time may vary

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chinese Chicken Salad
• 1 Tbl almonds, slivered Make dressing by mixing soy sauce,
• ¼ cup celery vinegar, splenda, oil, cilantro, minced
• 2 oz chicken, broiled ginger, salt, and pepper.
• 2 cups lettuce, iceberg
• ¼ cup mandarin oranges Dice vegetables and toss with
• ½ tsp oil, sesame remaining ingredients and dressing.
Enjoy!
• ¼ cup water chestnuts
• ½ tsp splenda (optional)
Spices / Flavoring
• ¼ tsp ginger
• ¼ tsp cilantro
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Turkey and Crackers
• 1 Tbl avocado Layer crackers with turkey, sliced
• 3 high fiber crackers tomato and remailning ingredients.
• 1½ Tbls cream cheese, non-fat
per meal TARGET 20 24 7 0-3 5-7 0-12 240
3PDF
Chicken Cauliflower Curry
• ¼ cup cauliflower Cook cauliflower in boiling water for 3
• 3½ oz skinless chicken breast minutes. With slotted spoon remove
• ½ cup chick/vegie stock cauliflower and place in bowl.
• ¼ cup onion
• ¼ cup rice, brown cooked Prepare rice as directed on package
• ¼ medium tomato and keep warm.
• 1 Tbl tomato paste
Heat half of the oil in a skillet, add
onion and garlic and saute until
softened.
• 2 tsp garlic
• ½ tsp ginger Stir in stock, cauliflower, curry
• 1½ tsp oil, high oleic safflower powder, ginger, salt, tomato sauce,
and tomatoes. Cover and simmer for
Spices / Flavoring 8 minutes. Remove cover and cook 3
• ¼ tsp cilantro to 5 minutes longer or until some of
• 1 tsp curry powder the liquid has evaporated and
• ¼ tsp salt, lite cauliflower is tender.
• ¼ tsp cayenne pepper In a separate skillet, cook the chicken
breasts, that have been seasoned
with salt and black pepper, in other
half of oil over moderately high heat,
turning once, until golden, about 4
minutes per side.
Add in the cauliflower mixture and,

also, add yogurt and tomato paste.
Cover and cook over low heat for 15
minutes. Uncover and cook, stirring
occasionally, until the sauce is
thickened. Season with salt and
cayenne. Spoon the chicken and
sauce onto plates, garnish with
cilantro and serve with rice.

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chocolate Muffin
• 4½ Tbls protein powder, chocolate For a muffin, add 1/2 cup water, mix
• ½ tsp cocoa, unsweetened warm water and eat with a spoon

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chocolate Shake
4PDF
• 1½ tsp oil, safflower Add several ice cubes and
• 3½ Tbls protein powder, chocolate ingredients to blender. Mix until
• 8 Tbls yogurt, nonfat-plain Add additional if needed
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Thai Chicken Lettuce Wrap
• 1 tsp vinegar, balsamic Set crackers, mandarin orange, and
• ¼ cup bean sprouts lettuce aside.
• ½ Tbl peanut butter, natural Combine peanut butter, vinegar, soy
• ¼ cup water chestnuts sauce, pepper, and ginger to make a
• 1 tsp soy sauce, lite sauce.
• 2 cups lettuce, romaine
Combine chopped vegetables,
remaining ingredients, and peanut
Spices / Flavoring
sauce. Scoop mixture into center of
lettuce leaves and wrap together.
• ¼ tsp ginger
• ¼ tsp cilantro Enjoy with crackers and mandarin
orange on the side!
Side Dish
• ¼ cup mandarin oranges
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Egg Whites, Orange and Nuts
• 3 almonds, whole Boil eggs for about 15 min. and let
• 1 medium orange cool. Cut eggs in half and discard
• 1 Tbl peanuts egg yolks. Season if desired
• 1 tsp raisins
• ½ medium tomato Serve with sliced tomatoes on egg
• 5 egg whites whites along with remaining
ingredients on the side

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Tuna Dijon
• 1 cup broccoli Boil pasta in water until al dente.
• 1 cup cauliflower Drain water from pasta and set aside.
• ¼ cup pasta Combine remaining ingredients and
• 2 oz tuna, canned in water seasonings and toss with pasta.
• 3 Tbls yogurt, lowfat-plain Enjoy!
Spices / Flavoring
PDF

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Toast and Poached Eggs
• 1 slice bread (rye, pumpernickel, Toast bread and place on serving
flourless) plate
• 4 egg whites
• ½ tsp oil, high oleic safflower Add 1/4 cup of water to a small bowl
• ½ oz cheese, cheddar- nonfat or cup and microwave on high until
hot. Add egg whites and oil to water
Spices / Flavoring and pierce with a fork a couple of
• ¼ tsp salt, lite times. Cover with plastic wrap and
• ¼ tsp black pepper cook until done (approximately 1
minute - microwaves may vary)
Side Dish
Spice as desired
• ½ cup grapes
• 6 almonds, whole Serve remaining ingredients on side

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chocolate Banana Soy Smoothie
• ¼ medium banana Add several ice cubes and
• ½ tsp oil, safflower ingredients to blender. Mix until
• 8 Tbls soy milk
• 2 tsp splenda (optional) Add additional ice if needed
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Pineapple Waldorf Salad
• ¼ medium banana Slice fruit and combine all
• ¼ cup mandarin oranges ingredients.
• 4½ Tbls protein powder, vanilla
• 1½ Tbls walnuts, chopped Enjoy!
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chocolate Banana Dip
6PDF
• ½ medium banana Set Banana aside
• 5 Tbls protein powder, chocolate
• 4 tsp almonds, ground Mix remaining ingredients in a bowl
Slice banana and dip into chocolate
dip

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Eggplant and Pork
• 2 cups eggplant Saute pork in pan or grill out.
• ½ tsp oil, olive
• 5 oz pork chops, lean Saute eggplant with olive oil.
• ½ cup rice, brown cooked
Serve with cooked rice.

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Cinnamon Raisin French Toast
• 1 slice bread (rye, pumpernickel, Set bread aside.
flourless)
• ¼ tsp cinnamon Mix egg whites with remaining
• ¼ tsp vanilla extract ingredients.Place bread into mixture
• 1 Tbl milk, low-fat , 2% and let soak for about 1 minute
• 1 tsp raisins Pour the bread and rest of mixture
• 2 egg whites
• 1 tsp oil, high oleic safflower Scoop excess liquid onto bread so it
• 1 Tbl orange juice won't burn, continue to cook other
side

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Strawberry Banana Shake
• 1¼ tsp oil, safflower and ingredients to blender. Mix until
• ¼ cup strawberries Add additional ice and water if
needed
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Mexican Pita Pocket
PDF
• 1 Tbl avocado Saute onions, salsa, and pinto beans
• ¼ cup beans, pinto until onion becomes tender. Add
• ¼ pocket pita pocket, whole-wheat ground beef and seasonings, as
• ½ cup lettuce, iceberg desired, and continue to cook until
• ¼ cup onion ground beef is no longer pink.
• 1½ Tbls salsa
• ¼ medium tomato Stuff into pita along with tomato,
• ½ oz cheese, cheddar- nonfat cheese, and lettuce.
• 2¼ oz beef, ground X lean
Enjoy!
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Peanut Butter Chocolate Shake
• ½ Tbl peanut butter, natural ingredients to blender. Mix until
• 4 Tbls protein powder, chocolate desired consistency
• 2 tsp splenda (optional) Add additional ice if needed
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Turkey Stroganoff
• 1 tsp parmesan cheese Boil pasta until al dente. Drain water
• 1½ cups mushrooms from pasta and set side.
• ¼ cup onion
• ¼ cup pasta Saute diced vegetables and turkey in
• 2 oz turkey, lean ground oil until turkey is cooked through and
• 2 tsp soy sauce, lite vegetables are tender.
Remove from heat and blend in soy
sauce, yogurt, and pepper. Serve
over pasta and sprinkle with
Spices / Flavoring
parmesan cheese. Enjoy!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Strawberry Crepes
• 5 egg whites Drain juice from thawed strawberries,
• 3 Tbls all bran cereal and set aside
• 1½ tsp oil, high oleic safflower Crush All Bran cereal, mix with egg
• ¼ tsp vanilla extract whites and remaining ingredients
• ½ tsp cocoa, unsweetened Pour mixture to pancake form in oiled
8PDF
golden, flip over

Spices / Flavoring
• 1¼ tsp syrup, lite Place crepe in serving dish, add
• ¾ cup strawberries strawberries to the crepe, then roll up
Pour syrup over top

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Apple Cinnamon Bar
• 3 Tbls applesauce, unsweetened Chop apple into small pieces
• ½ medium apple
• ¼ tsp cinnamon Mix uncooked oatmeal with
• ¼ tsp vanilla extract remaining ingredients
• 1 tsp oil, safflower Spray baking dish with non-stick
cooking spray. Pour in mixture and
microwave on high for 2 to 3 minutes.
• 5 egg whites
Baking time may vary

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Taco Salad
• ¼ cup beans, pinto Bake tortilla in oven until crisp and
• 3 oz beef, ground lean set aside.
• 1 cup lettuce, iceberg
• ¼ cup onion Saute onions in oil and once tender,
• 1 Tbl salsa add meat with seasonings, as
• ¾ medium tomato desired, and continue to cook until
• ½ tortilla, corn beef is cooked through thoroughly.
• ½ tsp oil, high oleic safflower Stir in salsa.
Toss lettuce, diced tomatoes and
seasoned meat together.
Spices / Flavoring
• ¼ tsp salt, lite Break tortilla into pieces and sprinke
• ¼ tsp chili powder on top of the salad.
• ¼ tsp cilantro
Enjoy!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Peanut Butter Shake
• ¼ tsp vanilla extract Add several ice cubes and
• ½ tsp oil, safflower ingredients to blender. Mix until
• ½ Tbl peanut butter, natural desired consistency
• 6 Tbls all bran cereal Add additional ice if needed
PDF
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Beef Vegetable Soup
• 1½ cups beef stock In a pan, over medium heat, saute
• 1½ oz beef, lean the garlic and onion in oil until tender.
• ¼ cup carrots
• ¼ cup celery Add the ground beef and cook until
• 1 Tbl corn kernels, boiled brown, stirring to break up meat.
• ¼ cup onion Drain fat, if necessary, then add the
• ¼ cup peas tomatoes, salt, pepper, and beef
• ¼ cup potato stock to the meat. Add the chopped
• ¼ medium tomato carrots to the pan and cook for 5-10
• ½ tsp garlic minutes then add the remaining
• ½ tsp oil, high oleic safflower diced vegetables . Simmer until
vegetables are tender. Adjust
Spices / Flavoring seasonings to taste.
• 1 tsp parsley, dried
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Blueberry French Toast
• 1 slice bread (rye, pumpernickel, Set bread & blueberries aside.
flourless)
• 1 egg white
Pour the bread and rest of mixture
• ¼ cup blueberries side
Serve with blueberries on top.

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Blue Moon Soy Smoothie

10 of 12 7/30/2004 4:58 PM
• ½ tsp oil, safflower Add ingredients and several ice
• 3½ Tbls protein powder, vanilla cubes to blender. Mix until desired
• 8 Tbls soy milk consistency
• ½ cup blueberries Add additional ice if needed
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Stuffed Tomato with Tuna
• ¼ cup bell pepper Dry bread out in 200 degree oven
• 1 slice bread (rye, pumpernickel, and, once cooled, crumble to make
flourless) bread crumbs. Set aside.
• ¼ cup mushrooms Preheat oven to 350 degrees.
Wash and dry tomatoes. Cut in half
• ¼ cup onion
and remove seeds. Drain upside
down on paper towels while
preparing stuffing.
• 1 tsp garlic To make stuffing, combine the oil,
basil, parsley, tuna, onion,
Spices / Flavoring mushrooms, garlic, parmesan
• ¼ tsp salt, lite cheese, bread crumbs, salt and
• ¼ tsp black pepper pepper. Divide the stuffing between
• ¼ tsp parsley, dried the tomato halves. Place tomatoes in
• ¼ tsp dried basil a baking pan. Spoon 2 tablespoons
olive oil over the tops of the
tomatoes. Bake 25-30 minutes or
until filling is crisp and golden. Serve
hot.

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Strawberry Apple Dip
• ¼ tsp cinnamon Slice apple and set aside
• 4 tsp almonds, ground Smash strawberries and yogurt
• 4 Tbls protein powder, strawberry together
Mix remaining ingredients
Side Dish
Dip apple slices into dip
• 1 medium apple

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Szechuan Chicken in Peanut Sauce
• ¼ cup carrots Prepare rice as directed on package
• ¼ cup celery while cooking chicken.
• 3 oz skinless chicken breast
• ½ tsp oil, sesame Make a sauce by mixing soy sauce,

11 of 12 7/30/2004 4:58 PM
• ½ Tbl peanut butter, natural splenda, sesame oil, peanut butter,

• ¼ cup rice, brown cooked vinegar, garlic powder, and cayenne
• 2 tsp vinegar, red wine pepper in a small bowl until smooth.
• ¼ cup water chestnuts Set aside.
• 2 tsp garlic Heat wok or frying pan over medium
• ½ tsp splenda (optional) heat and add high oleic oil. Swirl in
• ½ tsp ginger pan. Add chopped garlic and ginger.
• ½ tsp oil, high oleic safflower Add chicken, stir to coat with oil. Add
julienned celery, carrots and water
Spices / Flavoring chestnuts. Stir to coat vegetables.
• ¼ tsp cayenne pepper Stir-fry until chicken is cooked (about
• ¼ tsp garlic powder 5 minutes).
Pour peanut sauce over mixture and

stir to coat. Serve over rice.
Enjoy!

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

12 of 12 7/30/2004 4:58 PM
Banana French Toast
• 1 slice bread (rye, pumpernickel, Set bread & banana aside.
flourless)
• ½ Tbl milk, low-fat , 2% ingredients.Place bread into mixture
• 2 egg whites
• 1 tsp splenda (optional) Pour the bread and rest of mixture
• ½ Tbl orange juice
• ¼ medium banana side
Serve with sliced banana on top.

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Double Berry Soy Smoothie
• 4 Tbls protein powder, vanilla ingredients to blender. Mix until
• 8 Tbls soy milk desired consistency
• ¼ cup strawberries Add additional ice if needed
• ¼ cup raspberries
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Tuna Sandwich
• 1 slice bread (rye, pumpernickel, Combine tuna, yogurt, mustard, oil
flourless) and spices together.
• ¼ cup cucumber
• ½ cup lettuce, iceberg Spread mixture on half of bread. Top
• 1 tsp mustard, dijon with sliced vegetables followed by the
• 1 tsp oil, canola other half of bread to make a
• ¼ medium tomato sandwich.
Enjoy with pears on the side!
Spices / Flavoring
Side Dish
• ¼ medium pear
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Berry Smoothie
PDF
• 1¼ tsp oil, safflower Add several ice cubes, 1/2 cup water
• 5 Tbls protein powder, vanilla and ingredients to blender and mix
• 2½ Tbls all bran cereal well
• ½ cup blueberries
• ½ cup strawberries Add additional ice and water if
• ½ cup raspberries needed
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Garlic Chicken Pasta
• ¼ cup broccoli Cook pasta in boiling water and drain
• ¼ cup carrots water from pasta. Set aside.
• 1¾ oz chicken, broiled Stir-fry vegetables in skillet with
• ½ tsp oil, peanut garlic, vinegar and soy sauce until
• ¼ tsp oil, sesame vegetables are slightly tender. Add
• cups pasta sherry and continue to stir-fry until the
• 1 tsp sherry liquid is reduced by half.
Toss in remaining ingredients and
seasonings, as desired. Serve over
• 1 tsp garlic
cooked pasta.
• ¼ tsp ginger
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Shrimp and Mushroom Omelette
• ¼ cup mushrooms Set bread and grapes aside
• ¼ cup onion
• 1 oz shrimp In a medium non-stick saute pan,
• ¼ medium tomato heat oil. Sautee shrimp and all the
• 4 egg whites vegetables for about 3 to 5 minutes,
• 1 tsp oil, high oleic safflower adding desires spices. Remove from
heat and set aside.
Spices / Flavoring
In another pan, spray with non-stick
cooking spray and cook egg whites
until set, pour shrimp mixutre on one
half of the eggs, fold and remove to a
Side Dish
serving plate
flourless) Serve with bread and grapes on the
• ¼ cup grapes side

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Strawberry Chocolate Bar
PDF
• 2 Tbls applesauce, unsweetened Drain juice from thawed strawberries
• 4 Tbls oatmeal, uncooked Mix egg whites, uncooked oatmeal
• 1 Tbl protein powder, vanilla and remaining ingredients together
• 5 egg whites
• 1 tsp splenda (optional) Spray baking dish with non-stick
cooking spray. Pour in mixture and
microwave on high for 2 to 3 minutes.
Baking time may vary

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Mexican Chicken Salad
• ¼ cup beans, pinto Bake tortilla in oven until crisp and
• 1¾ oz chicken, broiled set aside.
• 6 medium olives, black Grate or cube cheese and set aside.
• 1 Tbl salsa
• ¼ medium tomato Toss remaining ingredients and
seasonings (as desired) together.
• ½ oz cheese, cheddar- nonfat Break tortilla into small pieces and
sprinkle on top of salad.
Spices / Flavoring
• ¼ tsp salt, lite Sprinkle cheese on top and enjoy!
• ¼ tsp cilantro
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Strawberry Raspberry Shake
• 1½ tsp oil, safflower Add several ice cubes, 1/2 cup water
• 5 Tbls protein powder, vanilla and ingredients to blender. Mix until
• 1 cup strawberries
• ¾ cup raspberries Add additional ice and water if
needed

per meal TARGET 20 24 7 0-3 5-7 0-12 240
this meal ACTUAL 19 23 6 0 10 19 222
Shrimp and Vegetable Stir-Fry
• ¼ cup bok choy Prepare rice as directed on package
• ½ cup chick/vegie stock and keep warm.
• ½ cup mushrooms
• ½ tsp oil, sesame Peel shrimp (if shrimp is frozen, do
• ¼ cup rice, brown cooked not thaw-peel under running cold
• ¼ cup scallions water). Make a shallow cut
lengthwise down back of each shrimp
PDF
• 3½ oz shrimp and wash out sand vein. Cut shrimp

• ¼ cup snow peas lengthwise almost into halves. Toss
• 1 tsp soy sauce, lite shrimp with soy sauce, sesame oil,
• 2 tsp garlic and black pepper in bowl. Cover and
• ¼ tsp ginger refrigerate 10 minutes.
Heat wok or large skillet and add
Spices / Flavoring high oleic oil coating all sides. Add
• ¼ tsp salt, lite garlic and minced ginger and stir-fry
• ¼ tsp black pepper until garlic is light brown. Add shrimp
and stir-fry until shrimp is pink.
Remove shrimp from wok.
Add sliced bok choy stems and

mushrooms and stir-fry 1 minute. Stir
in chicken broth and heat to boiling.
Stir in soy sauce mixture. Add shrimp
and pea pods. Cook and stir 30
seconds. Garnish with green onions.
Serve with rice.
Enjoy!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Strawberry Peanut Butter Waffles
• ¼ tsp vanilla extract Drain juice from thawed strawberries
• ½ Tbl peanut butter, natural and set aside
• 1 Tbl buttermilk Crush All Bran cereal, mix wilth egg
• 5 egg whites whites, and remaining ingredients
Use non-stick cooking spray for
• ¼ tsp baking soda
waffle iron. Pour mixture into waffle
iron. When cooked, top with
strawberries and syrup
Spices / Flavoring
• 1½ tsp syrup, lite
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chocolate Raspberry Shake
• 1½ tsp oil, safflower Add several ice cubes, 1/2 cup water
• 5 Tbls protein powder, chocolate and ingredients to blender. Mix until
• 2 tsp splenda (optional) desired consistency
• 1 cup raspberries
• 8 Tbls yogurt, nonfat-plain Add additional ice and water if
• ½ tsp cocoa, unsweetened needed

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Salmon Lettuce Wrap
PDF
• ¼ cup cucumber Set applesauce and lettuce aside.
• 1 tsp lemon juice
• 1 cup lettuce, romaine Chop vegetables and combine with
• ¼ tsp oil, safflower remaining ingredients (spice as
• 3 oz salmon, cooked desired).
leaves and wrap together.
Spices / Flavoring Enjoy with applesauce on the side!
Side Dish
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Cheese, Apple and Walnuts
• ½ medium apple Place sliced apple, crackers, cheese
• 3 high fiber crackers and nuts on plate
• 1¼ Tbls walnuts, chopped
• 2¾ oz cheese, cheddar- nonfat
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Mandarin Chicken with Couscous
• ¼ cup couscous, cooked Set cooked cous cous aside.
• ¼ tsp honey
• 1 tsp soy sauce, lite Combine liquid ingredients and
• 1 Tbl coconut, slivered seasonings, as desired, and simmer
• ½ Tbl almonds, slivered over medium heat until liquid is
• 2 oz chicken, broiled reduced by half.
• 2 Tbls orange juice
Add remaining ingredients and serve
over cous cous.
Spices / Flavoring
• ¼ tsp cinnamon Enjoy!
• ¼ tsp ginger
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Fajita Omelette
• ¼ cup bell pepper Set bread and oranges aside
• ¼ cup onion
• 6 egg whites Chop vegetables, saute in oiled pan,
• 1 tsp oil, high oleic safflower then place in seperate bowl, set
aside
Spices / Flavoring
• ¼ tsp salt, lite Using the same pan, add egg whites
5PDF
• ¼ tsp black pepper and cook over low to medium heat.

Be sure to lift up edges of the eggs
Side Dish making sure uncooked egg slides
• ¼ medium orange under and becomes cooked
flourless) Layer vegetables on one half and
fold over
Top with salsa
Serve bread and oranges on the

side.

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Strawberry Coconut Pudding
• ½ tsp oil, high oleic safflower Serve chilled
• 4½ Tbls protein powder, strawberry Tip:For a cool desert put in freezer
• 2 Tbls ground coconut for about 1 to 2 hours
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chicken Ceasar Salad
• 1 tsp lemon juice Set grapes aside.
• ½ cup lettuce, romaine
• 1 tsp mustard, dijon Cut bread into crouton-sized pieces
• ½ tsp oil, olive and toss with Lawry's seasoning.
• ¼ medium tomato Bake in 300 degree oven until bread
• 2 tsp vinegar, red wine becomes hard. Set aside.
• 1 tsp worcestershire sauce
Make the dressing by combining
• 1 tsp garlic
garlic, salt, oil, vinegar, mustard,
worcestire sauce, and lemon juice.
flourless) Dice vegetables and toss with
• 2 tsp parmesan cheese chicken, lettuce, dressing and
• 2 oz chicken, broiled parmesan cheese.
• ½ slice onion, red
Enjoy with grapes on the side!
Spices / Flavoring
Side Dish
• ¼ cup grapes
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Italian Custard with Pineapple
• ¼ tsp vanilla extract Drain juice from pineapple
PDF
• 1 Tbl oatmeal, uncooked

• 1¼ tsp oil, safflower Mix all ingredients together
• 7 Tbls ricotta cheese, non-fat Sprinkle cinnamon on top
Spices / Flavoring
• ¼ tsp cinnamon
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Spanish Pilaf with Chicken
• ¼ cup bell pepper In skillet, cook chopped onion, bell
• 2¼ oz chicken, broiled pepper, and garlic in oil till tender but
• ¼ cup onion not brown.
• ¼ cup rice, brown cooked
• 1 Tbl salsa Stir in chicken, diced tomato, sauce,
• ½ medium tomato rice, chili powder, salsa, black
• 1 Tbl tomato sauce pepper, salt, and 1 cup water. Cover
• 1 tsp garlic and simmer till rice is tender and
• 1 tsp oil, high oleic safflower most of the liquid is absorbed.
Serve warm.
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Mocha Muffin
• 1 tsp coffee
• 2½ tsp almonds, ground For a warm cereal, add 1/2 cup
• 4 Tbls oatmeal, ground warm water and eat with a spoon
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Blueberry Cottage Cheese
• 11 Tbls cottage cheese, low-fat Wash and drain blueberries.
• ¾ tsp oil, safflower Mix ingredients
• ½ cup blueberries
Spices / Flavoring
• ½ tsp almond extract
per meal TARGET 20 24 7 0-3 5-7 0-12 240
PDF
Tuna Pita
• 1½ Tbls avocados Heat pita in microwave until slightly
• ¼ cup bean sprouts warm.
• ½ pocket pita pocket, whole-wheat
• ½ cup lettuce, romaine Mix tuna, yogurt, avocado, and
• ¼ medium tomato seasonings together.
• 2 Tbls yogurt, lowfat-plain Dice vegetables and stuff into pita
along with tuna mixture, lettuce, and
sprouts.
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chocolate Banana Shake
• 1½ tsp oil, safflower and ingredients to blender. Mix until
• 5½ Tbls protein powder, chocolate desired consistency
• 6 Tbls yogurt, nonfat-plain Add additional ice and water if
• ½ tsp cocoa, unsweetened needed

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Beef and Asparigus
• 4 spears asparagus Saute beef in pan or grill out.
• 2½ oz beef, lean
• ½ tsp oil, olive Steam or boil asparigus.
• ½ cup rice, brown cooked
Serve with cooked rice.

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Blueberry Belgian Waffles
PDF
• 1 Tbl buttermilk Drain juice from thawed blueberries
• 5 egg whites and set aside
• ¼ tsp baking soda Crush All Bran cereal,mix with egg
• 1¼ tsp oil, high oleic safflower whites and remaining ingredients
Spray waffle iron with non-stick
cooking spray. Pour mixture into
waffle iron
Spices / Flavoring
• 1 tsp syrup, lite When waffles are done, top with fruit
• ½ cup blueberries and syrup

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chocolate Cherry Bar
• ¼ tsp vanilla extract and remaining ingredients together
• 1 Tbl protein powder, vanilla Spray microwave safe bowl with
• 5 egg whites non-stick cooking spray and pour in
• 2 tsp splenda (optional) mixture. Microwave on high for 2 to 3
• 1 tsp oil, high oleic safflower minutes. Baking time may vary
• 2 tsp cherries, dried

per meal TARGET 20 24 7 0-3 5-7 0-12 240
California Salad
• ½ tsp oil, almond Set cracker(s) aside.
• ½ Tbl avocado
• ¼ cup bean sprouts Hard boil eggs and set aside to cool.
• ¼ cup garbanzo beans Remove eggs from shell, slice in half
• ½ high fiber cracker and discard egg yolks.
• ¼ cup cucumber
• 2 tsp lemon juice Combine yogurt, oil, vinegar, lemon
juice and seasonings to make a
dressing.
• 2 tsp vinegar, red wine Chop vegetables and combine with
• 5 egg whites remaining ingredients.
• ½ slice onion, red Serve hard boiled eggs on side or
slice and place on top of salad.
Spices / Flavoring
• ¼ tsp salt, lite Drizzle dressing on top of salad and
• ¼ tsp black pepper enjoy with crackers on the side.
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Italian Custard with Strawberries
PDF
• ¼ tsp cinnamon Drain juice from thawed strawberries
• 1¼ tsp oil, safflower Mix all ingredients together
• 3 Tbls ricotta cheese, non-fat Sprinkle cinnamon on top
• ¾ cup strawberries
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chicken Sandwich
• 1 slice bread (rye, pumpernickel, Mix oil, mustard and seasonings, as
flourless) desired. Spread on bread.
• ½ cup cucumber Layer sliced tomato, cucumber, and
• ½ cup lettuce, iceberg chicken on top.
• 2 tsp mustard
Enjoy!
Spices / Flavoring
Side Dish
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Orange French Toast
• 1 slice bread (rye, pumpernickel, Set bread & orange aside.
flourless)
• 1 tsp oil, safflower and let soak for about 1 minute
• 2 egg whites Pour the bread and rest of mixture
• ¼ medium orange side
Serve with oranges on top

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

10 of 12 7/30/2004 5:02 PM
• 1½ Tbls avocados Set crackers and sliced tomatoes
• 3 high fiber crackers aside
• ½ tsp mustard, dijon
• ½ medium tomato Mix all remaining ingredients in a
• 4 oz tuna, canned in water bowl
Place tuna mixture and tomatoes on
top of crackers

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Spinach Mushroom Salad
• 1 slice bread (rye, pumpernickel, Cut bread into crouton size pieces.
flourless) Place on a baking sheet and sprinkle
• 1 tsp parmesan cheese with Lawry's. Bake in oven until bread
• 3 tsp lemon juice is crusty. Set aside.
• ½ cup mushrooms
• 1 tsp mustard, dijon Hard boil eggs, peel, remove yolks,
• 1 tsp oil, olive and set aside.
Chop vegetables and place on
• 1 tsp garlic
spinach.
• 2 cups spinach, raw Make a dressing by mixing
seasonings, garlic, mustard, lemon
Spices / Flavoring juice and oil. Drizzle over salad and
• ¼ tsp salt, lite toss with parmesan cheese and
• ¼ tsp black pepper croutons.
• ½ tsp lawry's salt free 17 Serve with hard boiled eggs on the
side or sliced on top.
Side Dish
• 5 egg whites Enjoy!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Strawberry Chocolate Mousse
• ½ medium banana Drain juice from thawed strawberries
• ¼ tsp vanilla extract and set aside
• 8 oz tofu, extra firm Mash tofu and bananas with fork
• ½ cup strawberries Add all remaining ingredients, stir
• 1 Tbl protein powder, strawberry until smooth
• 2 Tbls yogurt, nonfat-plain Serve chilled

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Tofu Eggplant Gumbo
• ¼ cup bell pepper In a large saucepan, combine
• ¼ cup carrots minced onion, vegetable stock, diced

11 of 12 7/30/2004 5:02 PM
• 1 cup chick/vegie stock tomato, sliced carrots, and chopped

• 1 Tbl corn kernels, boiled celery. Bring to a boil and simmer for
• ¼ cup eggplant 10 minutes.
• ¼ cup okra
• ½ cup onion Chop the okra, bell pepper, eggplant,
• ¼ cup squash, yellow and squash. Add to the saucepan
• 10 oz tofu, extra firm along with corn, garlic, and
• ¼ medium tomato seasonings, to taste. Continue
• 1 tsp garlic simmering for another 10 mintues.
Cube the tofu and add to saucepan.
Simmer an addtional 5 minutes.
Spices / Flavoring
• ¼ tsp paprika
• 1 tsp tabasco sauce
per meal TARGET 20 24 7 0-3 5-7 0-12 240
PDF
12 created
Avocado And Tomato Omelette
• ½ medium tomato Set bread aside
• 6 egg whites
• 1 Tbl avocado Slice tomatoes, and avocado. Set
• ½ tsp oil, high oleic safflower aside
Spices / Flavoring In a seperate bowl, beat egg whites

• ¼ tsp salt, lite and add desired spices
• ¼ tsp black pepper Add oil to skillet and cook eggs over
low to medium heat. Lift up edges of
Side Dish the eggs making sure uncooked egg
• 1 slice bread (rye, pumpernickel, slides under and becomes cooked
flourless)
• ¼ medium orange Keep at very low heat. Layer
vegetables on one half of omelette
and fold over
Serve with bread and orange on the

side.
Tip: Tomatoes may be sauteed prior

to being placed in the omlette, if you
prefer. In a seperate pan, place
tomatoes over medium heat and
cook until desired texture. Add to
omelette according to recipe.

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Turkey Scramble
• ¼ cup mushrooms Set bread and applesauce aside
• 1 oz turkey, lean ground Add turkey and all vegetables,
• ¼ cup zucchini (except tomatoes) to oiled skillet
• 4 egg whites
• ½ tsp oil, high oleic safflower Cook until turkey is done
Add seasoned egg whites and

Spices / Flavoring tomatoes to skillet
• ¼ tsp black pepper Cook on medium heat until egg
whites are done
Side Dish
• 5 Tbls applesauce, unsweetened Serve with applesauce on the side
flourless)
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Turkey Avocado Wrap
• 1 Tbl avocado Hardboil eggs, cool, peel, and
• ¼ cup cucumber discard yolks. Set egg whites aside.
• 1 tsp mustard, dijon Mix yogurt, avocado, and seasonings
1PDF
• ¼ cup onion together and spread on warmed

• ¼ medium tomato tortilla(s).
• ½ tortilla, 8 in. flour
• 6 slices turkey breast, deli-style Layer turkey, sliced vegetables, and
• 1 Tbl yogurt, lowfat-plain lettuce on top. Roll into a wrap and
enjoy with egg whites on the side!
Side Dish
• 1 egg white
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chicken Lettuce Wrap
• 2 oz cheese, low-fat Set crackers and lettuce aside.
• 1½ oz chicken, broiled
• ½ cup cucumber Chop vegetables and combine with
• 1 cup lettuce, romaine remaining ingredients.
• 1 medium tomato
Spices / Flavoring leaves and fold edges together.
• ¼ tsp black pepper Serve with crackers on the side.
Side Dish
• 1½ high fiber crackers
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Linguine with Clam and Tomato Sauce
• 2½ oz clams dente while preparing the rest of the
• 1 tsp oil, olive meal.
• ¼ cup onion
• ¼ cup pasta Heat oil in skillet and add minced
• 1 medium tomato garlic and onion. Cook over
• 1 tsp garlic moderate heat until onion is tender.
• ½ tsp splenda (optional) Add liquid from the clams, diced
tomato, pinch of splenda, and
Spices / Flavoring seasonings, to taste, to the skillet. Stir
• ¼ tsp salt, lite and continue to cook until the sauce
• ¼ tsp black pepper begins to thicken slightly.
A few minutes before removing from
• ¼ tsp dried basil heat, stir the clams in the tomato
sauce. Adjust seasonings, if
necessary. Pour the sauce on the
drained pasta and sprinkle with
grated cheese.
Enjoy!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Frittata with Spinach and Ham
PDF
• ¼ cup scallions Peel orange and set aside.
• ½ cup spinach, boiled
• 5 egg whites Squeeze any excess moisture from
• 1 tsp garlic spinach and chop. Set aside.
• ½ slice ham, lean
• 1 tsp oil, high oleic safflower Heat the oil in a skillet and stir in the
scallions, finely sliced, and cook for
3-4 minutes. Add the minced garlic
Spices / Flavoring
and diced ham and stir until garlic is
golden.
Stir in the spinach and cook until
Side Dish heated through. Season with salt and
• ½ slice bread (rye, pumpernickel, pepper.
flourless)
• ½ medium orange Raise the heat and pour in the egg
whites mixing them quickly into the
other ingredients and stop stirring.
Cook over moderate heat 5-6
minutes or until the frittata is puffed
and golden brown.
Flip the frittata over (Use a large

plate, place it upside down over the
pan, and holding it carefully and
firmly with oven mitts, turn the pan
and frittata over on it. Slide the frittata
back into the pan). Continue cooking
until golden brown on the other side.
Remove from heat and serve hot, at

room temperature, or cold!
Enjoy with bread and oranges on the

side.

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Tuna Salad Lettuce Wrap
• ¼ cup cucumber Set crackers and lettuce aside.
• 1 egg (egg white)
• ½ tsp lemon juice Hard boil egg(s). Peel and remove
• 1 cup lettuce, romaine yolk. Dice egg white and combine
• ½ tsp oil, safflower with tuna, chopped vegetables and
• ¼ cup onion spices.
leaves and wrap together.
• ¼ cup carrots Enjoy with cracker(s) on the side!
• ¼ cup celery
Spices / Flavoring
• ¼ tsp paprika
Side Dish
per meal TARGET 20 24 7 0-3 5-7 0-12 240
3PDF
Baked Emerald Tuna
• 1 lemon In large skillet, saute onions in oil
• ¼ cup onion until soft. Add garlic, tomatoes,
• 3 tsp sherry parsley, oregano, salt, and pepper.
• 1 cup spinach, boiled Simmer for 10 minutes.
• 1 medium tomato
• 2½ oz tuna steak Sprinkle fish lightly with salt and
• 2 tsp garlic lemon juice. Arrange tomato mixture
• ½ tsp oil, high oleic safflower in baking dish. Lay fish over top and
arrange spinach around it. Pour
Spices / Flavoring sherry over all.
Cover with aluminum foil and bake in
preheated 350 degree oven for 30
minutes. Uncover and continue
• ¼ tsp oregano
baking for 15 minutes longer.
Side Dish Meanwhile, steam green beans until
• 1 Tbl almonds, slivered fork-tender. Toss with almonds and
• ¼ cup green beans salt and pepper to taste. Enjoy on the
side with the fish!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Grilled Halibut Dijon
• 3 oz halibut Combine the juice of the lemon,
• 1 lemon mustard, yogurt, tarragon, and chives
• 3 tsp mustard, dijon in a small mixing bowl slowly
• 1 tsp oil, olive whisking in the olive oil until well
• 2 Tbls yogurt, nonfat-plain blended. Add pepper to taste for
seasoning.
Spices / Flavoring
• 1 tsp chives Arrange the halibut pieces in a large,
• ¼ tsp black pepper shallow glass dish. Pour the
• ¼ tsp parsley, dried marinade over, coating all the pieces
• 1 tsp tarragon evenly. Marinate 1/2 to 2 hours.
Prepare barbecue for medium heat

Side Dish
grilling.
• ½ lime Meanwhile, steam cauliflower and
• ¼ cup broccoli broccoli until it can be pierced with a
• ¼ cup cauliflower fork. Toss with lime juice and pepper.
Simultaneously, cook rice as directed

on package and set aside.
Grill fish about 3 inches from flame

for 5-7 minutes per side or until done.
Enjoy with rice and vegetables on the

side!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Grilled Tuna Balsamico
PDF
• 4 tsp vinegar, balsamic Cook rice as directed on package
• ½ cup bell pepper and set aside.
• ¼ cup rice, brown cooked Whisk together vinegar, oil, parsley,
• 5 oz tuna steak garlic, salt and pepper to form
• 1 tsp garlic marinade. Place tuna steaks in a
• 1 slice onion, red suitable container for marinating and
pour marinade over tuna. Cover and
Spices / Flavoring refrigerate for 2-4 hours. Turn steaks
• ¼ tsp salt, lite occasionally.
Prepare grill or broiler. Saute pepper
strips and onion in 1 tablespoon of
the marinade until tender. Set aside.
Grill steaks for 2 minutes on each

side while basting with the marinade.
Tuna should flake apart and be
gray-ish in color all the way through.
Place tuna steaks on cooked rice on
serving plates and garnish with onion
and pepper strips.
Enjoy!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chocolate Cherry Muffin
• 5 Tbls protein powder, chocolate For a muffin, add 1/2 cup water, mix
• 3 tsp cherries, dried warm water and eat with a spoon
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Mushroom Topped Fillets
• ½ slice bread (rye, pumpernickel, Make bread crumbs by drying out
flourless) bread in a 250 degree oven. Once
• ½ oz cheese, swiss cooled, crumble bread and set aside.
• 1 lemon
• 3 Tbls milk, low-fat , 2% Whisk yogurt and milk together until
• 1 cup mushrooms well blended to make a cream. Set
• ¼ cup onion aside.
• ½ Tbl yogurt, lowfat-plain
Saute onion in oil until tender. Add
• ¼ tsp oil, high oleic safflower
mushrooms, parsley, salt, and
• 3 oz fish
pepper.
Spices / Flavoring Cut fish into serving size pieces.
• ¼ tsp black pepper Place fish in bottom of shallow
• ¼ tsp parsley, dried baking dish. Spoon the mushroom
• ¼ tsp paprika mixture on top. Drizzle with lemon
juice and cream mixture on top of
that. Sprinkle with bread crumbs,
PDF
grated cheese, and paprika and bake

at 450 degrees allowing 10 minutes
cooking time per inch or thickness
measured at the thickest part or until
fish flakes easily.
Enjoy!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Beef and Lentil Stew
• ½ cup beef stock Cook and stir the meat, onion and the
• 1¾ oz beef, lean garlic in a dutch oven until the meat is
• ¼ cup carrots brown. Drain off the excess fat. Stir in
• ¼ cup celery the mushrooms, and the remaining
• ¼ cup lentils ingredients. Heat to boiling then
• ¼ cup mushrooms reduce the heat, cover, and simmer,
• ¼ cup onion stirring occasionally, until the lentils
• 3 tsp sherry are tender, about 40 minutes. (You
• 1 medium tomato may need to add water to maintain
• 1 tsp garlic stew consistency).
• ¾ tsp oil, high oleic safflower
Remove the bay leaf and enjoy!
Spices / Flavoring
• 1 tsp parsley, dried
• 1 bay leaf
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chicken Tortilla Soup
• 1 Tbl avocado Bake tortilla(s) in oven until crisp,
• ¼ cup bell pepper break into chips, and set aside.
• 1 cup chick/vegie stock
• 2 oz chicken, broiled In medium saucepan, saute onion
• 1 Tbl corn kernels, boiled and garlic in oil until onion is tender.
• ¼ lime Stir in broth, corn, bell pepper,
• ¼ cup onion chilies, cilantro, salt, pepper, and
• ½ Tbl chili peppers diced tomato. Heat to boiling.
• ¼ medium tomato Reduce heat and simmer, uncovered
• ½ tortilla, corn for 10 minutes.
• 1 tsp garlic
Ladle into serving bowl and top with
broken tortilla, chicken, squeezed
lime juice, avocado, and cheese.
• ¼ tsp cilantro
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Parmesan Glazed Chicken
PDF
• 1¾ oz chicken, broiled dente. Drain water from pasta and
• ½ cup pasta set aside.
• 1 tsp soy sauce, lite Saute mushrooms and garlic in oil
• ½ tsp oil, high oleic safflower until soft. Add soy sauce, vinegar,
chicken, and spices, as desired.
Spices / Flavoring
Serve over pasta and sprinkle with
• 1 tsp garlic
parmesan cheese.
• ¼ tsp black pepper Microwave green beans with 1
tablespoon water on high until heated
Side Dish through. Garnish with almonds and
• ½ Tbl almonds, slivered serve on the side.
• ¼ cup green beans

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Greek Omelette
• 2 medium olives, black Set bread and apple aside
• ¼ cup onion
• ½ cup spinach, boiled Chop vegetables, place in bowl and
• ¼ medium tomato microwave for 2 minutes
• 5 egg whites
• 1 tsp oil, high oleic safflower Beat egg whites in a seperate bowl.
Add oil to skillet and cook eggs over
low to medium heat. Be sure to lift up
Spices / Flavoring
edges of the eggs making sure
uncooked egg slides under and
becomes cooked. Pour vegetables
on one half and fold over
Side Dish
• ¼ medium apple Serve with bread apple on side.
flourless)
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Turkey and Bean Stew
PDF
• ¼ cup green beans Brown ground turkey in dutch oven
• ¼ cup bell pepper (or saucepan) and pour off excess
• ¼ cup carrots fat. Add onion and oil and cook until
• ¼ cup celery onion becomes tender.
• ¼ cup chick/vegie stock
• ¼ cup onion Add remaining ingredients and
• ¼ cup peas seasonings, to taste, to pot and
• ¼ cup potato simmer over low - medium heat for
• 2¾ oz turkey, lean ground approximately 30 minutes.
• 1 tsp garlic
Enjoy!
• ¼ tsp oil, high oleic safflower
Spices / Flavoring
• ¼ tsp marjoram
• 1 tsp tabasco sauce
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Turkey Chili
• ½ cup kidney beans In large saucepan, brown turkey and
• ½ cup bell pepper garlic. Drain off any excess fat. Add
• ¼ cup onion oil, tomato sauce, chopped onion,
• ¼ medium tomato chopped pepper, chopped tomatoes,
• 1 Tbl tomato sauce and beans. Add chili powder, cumin,
• 1¾ oz turkey, lean ground salt, and cayenne pepper. Season to
• 1 tsp garlic taste.
Simmer for at least 30 minutes.
Spices / Flavoring
Enjoy!
• ¼ tsp cumin
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chicken Broccoli Bisque
• ½ cup broccoli Place the cut broccoli in a large
• 1 cup chick/vegie stock saucepan along with the broth, onion,
• 2¼ oz chicken, broiled salt, curry powder, and pepper. Bring
• 3 Tbls sour cream, light to a boil. Reduce heat and simmer,
• ½ lime covered, for 8 to 12 minutes or until
broccoli is just tender.
Spices / Flavoring
• ¼ cup onion Place 1/2 of the mixture at a time into
• ¼ tsp curry powder a blender. Cover and blend until
• ¼ tsp salt, lite smooth. Pour into bowl or another
• ¼ tsp black pepper large pan. Repeat with remaining
• 1 tsp chives mixture (taking care to avoid being
scalded by hot mixture).
Side Dish
Stir in squeezed lime juice and
• 1½ high fiber crackers shredded chicken.
Ladle soup in bowl and garnish with
8PDF
sour cream and chives.
Enjoy with crackers on the side!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Turkey Tostada
• ½ Tbl avocado Place tortilla(s) in oven until crisp.
• ½ Tbl cream cheese, non-fat
• ½ cup lettuce, iceberg Cook ground turkey in a pan
• 1 Tbl salsa (seasoning with salt and pepper, if
• 1 medium tomato desired).
• 2¼ oz turkey, lean ground Toss together turkey, avocado, and
salsa. Spread a thin layer of softened
cream cheese on tostada shell.
Spices / Flavoring Spoon on chicken/salsa mixture. Top
• ¼ tsp salt, lite with lettuce, tomato, and cheddar
• ¼ tsp black pepper cheese.

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chocolate Coconut Muffin
• 2 Tbls coconut, slivered minutes. Let cool
• 1 tsp almonds, ground For a warm cereal, add 1/2 cup
• 3 Tbls oatmeal, ground warm water and eat with a spoon
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chicken and Spinach Stir Fry
• ¼ cup bell pepper While preparing stir-fry, cook rice as
• 2½ oz skinless chicken breast directed on package.
• ½ Tbl cornstarch
• ¼ cup rice, brown cooked Cut chicken into pieces and set in a
• ¼ cup scallions shallow dish.
• 3 tsp sherry
Mix soy sauce, corn starch, sherry,
splenda, and salt in small bowl. Stir
• 1½ tsp garlic
marinade into chicken. Cover and let
• ¼ tsp splenda (optional)
stand 10 minutes.
• ½ tsp ginger
• 1½ tsp oil, high oleic safflower Rinse spinach and pat dry until
• 4 cups spinach, raw completely dry.
Spices / Flavoring Heat oil in wok. Add spinach leaves
• ¼ tsp salt, lite (oil will sputter) and cook until oil
• ¼ tsp black pepper stops sputtering and leaves are deep
green and crisp, about 3 minutes.
PDF
Transfer to serving plate using slotted

spoon.
Add ginger and garlic to wok and

stir-fry until aromatic, about 30
seconds. Add chicken with marinade
and stir-fry 5 minutes. Add bell
peppers, then green onions and
ground pepper and stir-fry until
chicken is cooked through, about 2
minutes.
Transfer chicken to platter with

spinach.
Enjoy with rice!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chicken Broccoli Stir Fry
• ½ Tbl almonds, slivered In large skillet toast almonds,
• ¼ cup bean sprouts remove, and set aside.
• ½ cup broccoli
• ¼ cup carrots Place chicken, sherry, scallions,
• ½ cup chick/vegie stock cornstarch, and soy sauce in a bowl
• 2 oz chicken, broiled and stir until chicken is coated. Let
• ½ Tbl cornstarch stand 15 minutes.
Meanwhile, prepare rice as directed
on package.
• 2 tsp sherry Heat oil in wok over high heat. Add
• 2 tsp soy sauce, lite chicken and stir fry until browned.
• 2 tsp garlic Remove chicken from wok. Add
• ¼ tsp ginger ginger, garlic, broccoli and carrots to
• ½ tsp oil, high oleic safflower wok and stir fry 2 minutes. Add
mushrooms and bean sprouts.
Spices / Flavoring Return chicken to wok. Stir in chicken
• ¼ tsp black pepper broth. Cover and cook gently for 5
minutes or until vegetables are crisp
and tender. Sprinkle almonds on top.
Serve with rice.

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Garlic Chicken with Artichokes
• ¼ cup artichoke hearts Prepare cous cous as directed on the
• 3 tsp parmesan cheese package. Set aside.
• 3 oz skinless chicken breast
• ¼ cup chick/vegie stock Season the chicken with salt and
• ¼ cup couscous, cooked pepper. In a large frying pan, warm
• 2 tsp lemon juice oil over medium heat. Add the garlic
• ½ cup mushrooms and onion and cook until tender. Add
• ¼ cup onion chicken and cook until lightly
• 3 tsp sherry browned. Remove chicken to a warm
• 2 tsp garlic serving platter.
PDF
10 created
Spices / Flavoring Add mushrooms and cook until

• ¼ tsp salt, lite tender. Add artichokes and cook until
• ¼ tsp black pepper heated through. Add chicken stock,
• ¼ tsp parsley, dried parsley, sherry and lemon juice and
bring to a boil. Stir continuously until
mixture thickens slightly.
Pour over chicken, sprinkle

parmesan cheese on top and serve
over cous cous.
Enjoy!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Turkey Scaloppini
• ½ cup bell pepper Boil pasta in water until al dente.
• 2 tsp lemon juice Drain water from pasta and set aside.
• ½ cup pasta
• 3 Tbls tomato sauce Grate cheese and set aside.
• 2 oz skinless turkey breast
• ½ oz cheese, non-fat Saute bell pepper in oil until tender.
Add diced turkey, tomato sauce,
• 1½ tsp oil, high oleic safflower
lemon juice, and seasonings and
heat through.
Spices / Flavoring
• ½ tsp italian seasoning Serve over pasta and sprinkle
• ¼ tsp salt, lite cheese on top. Enjoy!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chocolate Strawberry Muffin
• ¼ tsp baking soda For a muffin, add 1/2 cup water, mix
• 1 tsp splenda (optional) and microwave without lid for about 2
• ¼ cup strawberries minutes. Let cool
• 4½ Tbls protein powder, strawberry For a warm cereal, add 1/2 cup
• 3½ Tbls oatmeal, ground warm water and eat with a spoon
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Salmon Stir Fry
• 1½ cups broccoli Prepare rice as directed on package
• ¼ cup carrots and keep warm.
• ¼ cup celery
• ¼ cup mushrooms Heat a large skillet or wok over
• ¼ cup rice, brown cooked medium heat and coat with the oil.
• 2½ oz salmon, cooked Add bell pepper, scallions, and garlic
• ¼ cup scallions and stir fry 15 seconds. Add julienned
• ¼ cup snow peas carrots, celery, water chestnuts,
snowpeas, broccoli florets, and

11 of 15 7/30/2004 5:05 PM
• ¼ cup water chestnuts mushrooms. Stir fry until vegetables

• 2 tsp soy sauce, lite are crisp tender. (Do not overcook.)
• 1 tsp garlic
• ½ tsp oil, high oleic safflower Combine soy sauce, garlic powder,
and ginger stirring until well mixed.
Spices / Flavoring Add to skillet or wok. Cook over high
• ¼ tsp black pepper heat, stirring frequently until sauce is
• ¼ tsp garlic powder slightly thickened. Add salmon,
stirring to coat well.
Enjoy with rice!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Salmon Salad
• 1¼ medium apples Peel orange(s) and set aside.
• ¼ cup celery
• ¼ cup cucumber Dice apple and vegetables and mix
• 1 tsp lemon juice with remaining ingredients (except
• 1 cup lettuce, iceberg lettuce) and seasonings.
Serve on top of lettuce and enjoy
• ¼ cup onion
oranges on the side.
• 3¼ oz salmon, cooked
• 1 Tbl yogurt, lowfat-plain
Side Dish
per meal TARGET 20 24 7 0-3 5-7 0-12 240
this meal ACTUAL 20 25 10 1 5 18 270
Black Bean Pita
• ¼ cup beans, black Saute black beans, onion, bell
• ¼ cup bell pepper pepper, salmon, and seasonings in
• ¼ pocket pita pocket, whole-wheat oil until onion and pepper become
• ½ cup lettuce, iceberg tender.
• ¼ cup onion
• 2¾ oz salmon, cooked Stuff pita with bean mixture and
• 1 tsp oil, high oleic safflower shredded lettuce.
Enjoy!
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Ham Lettuce Wrap
• 4 slices ham, lean Set crackers and grapes aside.
• 2 tsp mustard Upon lettuce, layer remaining
• 1 tsp oil, safflower ingredients and roll into a wrap.

12 of 15 7/30/2004 5:05 PM
• ¼ cup onion
• ¼ medium tomato Enjoy with crackers and grapes on
• ¾ oz cheese, non-fat side.
• ½ cup cucumber
Spices / Flavoring
Side Dish
• ¼ cup grapes
• 2 high fiber crackers
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Strawberry Coconut Muffin
• ¼ tsp baking soda For a muffin, add 1/2 cup water, mix
• 1 Tbl coconut, slivered and microwave without lid for about 2
• 2 tsp almonds, ground For a warm cereal, add 1/2 cup
• 4½ Tbls protein powder, strawberry warm water and eat with a spoon
• 3½ Tbls oatmeal, ground
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Chicken Pineapple Pizza
• ½ cup bell pepper Set pita and grated cheese aside.
• ¼ pocket pita pocket, whole-wheat
• 1 tsp parmesan cheese Combine diced vegetables, chicken,
• 2 oz chicken, broiled and remaining ingredients and
• 1 tsp oil, olive seasonings. Spread on pita. Sprinkle
• ½ cup pineapple grated cheese on top.
Cook under broiler until cheese
melts. Enjoy!
• 1 tsp garlic
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Egg and Kidney Bean Salad
• 3 tsp vinegar, balsamic Hard boil eggs, peel and discard
• ¼ cup kidney beans yolks. Set egg whites aside.
• ¼ cup celery
• ½ cup lettuce, iceberg Make a dressing by combining
• 2 tsp mustard, dijon mustard, relish, vinegar, oil, chili

13 of 15 7/30/2004 5:05 PM
• 1 tsp oil, safflower powder, salt, and Lawry's seasoning.

• 1 slice pickle, dill Toss with chopped vegetables and
• 2 tsp relish, dill remaining ingredients.
• 5 egg whites
• 2 slices onions, red Garnish salad with sliced egg whites.
Enjoy!
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
Braised Lamb
• 2 tsp sherry Heat half of the olive oil in a heavy
• ½ medium tomato flame-proof casserole. Add the onion
• 1 Tbl tomato paste and saute for 3 to 4 minutes until soft.
• ¼ cup beef stock Add the garlic and cook for a further
• ¼ cup carrots 2 minutes. Add the tomato paste,
• ¼ cup celery carrots, tomatoes, sherry, beef stock,
• 1 tsp oil, olive and seasonings. Bring to a boil.
• ¼ cup onion
• 3 oz Lamb, trimmed to 1/4 fat Heat the remaining olive oil in a frying
pan and brown the lamb on all sides.
Spices / Flavoring Add the lamb to the casserole, cover
• 2 tsp garlic and cook in a preheated oven at 180
• ¼ tsp salt, lite C (350 F) for 1 1/2 to 2 hours, stirring
from time to time, until the meat
comes away from the bone easily.
• ¼ tsp thyme
Lower the oven temperature to 110 C
• ¼ tsp allspice
(225 F).
Side Dish Strain the sauce from the casserole
• ¼ cup rice, brown cooked into a saucepan leaving the lamb in
• 1 tsp lemon juice the casserole dish to keep warm (in
• ¼ cup broccoli oven).
Boil strained sauce steadily until

reduced by about half, stirring, until
thickened. Place the lamb on a
warmed serving plate and pour on
the sauce. Garnish with thyme.
Steam broccoli and drizzle lemon

juice over it. Serve on the side with
cooked rice.
Enjoy!

per meal TARGET 20 24 7 0-3 5-7 0-12 240
Pasta Primavera with Chicken
• ¼ cup broccoli Cook pasta in boiling water. Drain
• ¼ cup carrots water from pasta and set aside.
• 1½ oz chicken, broiled Saute diced vegetables and
• ½ cup mushrooms seasonings in oil until tender.

14 of 15 7/30/2004 5:05 PM
• cups onions
• ¼ cup pasta Add remaining ingredients (except
• ¼ cup snow peas parmesan) and heat through.
• ¼ cup squash, yellow
• ½ medium tomato Serve over pasta and sprinkle
• ½ cup zucchini parmesan cheese on top.
• 1 tsp garlic
Enjoy!
Spices / Flavoring
per meal TARGET 20 24 7 0-3 5-7 0-12 240
PDF
15 created

Recipes PDF All

Enviado por

Dados do documento

Descrição original:

Direitos autorais

Formatos disponíveis

Compartilhar este documento

Compartilhar ou incorporar documento

Opções de compartilhamento

Você considera este documento útil?

Este conteúdo é inapropriado?

Direitos autorais:

Formatos disponíveis

Recipes PDF All

Enviado por

Direitos autorais:

Formatos disponíveis

Print Page: Discovery Heatlh Diet & Fitness http://www.in2nutrition.com/discovery2/index.cfm?template=print&l...

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

Cottage Cheese Peaches & Strawberries

Spicy Grilled Cheese

Grill sandwich over medium heat

Serve with orange on the side and

carbs protein fat sat fat fiber sugar calories

Pork Meatballs in Pineapple Sauce

carbs protein fat sat fat fiber sugar calories

• 2 tsp splenda (optional) microwave on high for 2 to 3

Let cool 2 to 3 minutes

carbs protein fat sat fat fiber sugar calories

Triple Berry Fruit Salad

Bruschetta with Chicken

carbs protein fat sat fat fiber sugar calories

Turkey and Black Beans

3 of 11created with pdfFactory Pro trial version www.pdffactory.com

• ½ tsp lawry's salt free 17

Cinnamon Raisin Bran Muffin

Peanut Butter Banana Shake

Egg Whites, Apples and Nuts

4 of 11created with pdfFactory Pro trial version www.pdffactory.com

carbs protein fat sat fat fiber sugar calories

Sizzling Beans with Chicken

Chicken Avocado Breakfast Tortilla

Spices / Flavoring Enjoy!

Chocolate Peanut Butter Mousse

7 of 11created with pdfFactory Pro trial version www.pdffactory.com

Strawberry Soy Smoothie

carbs protein fat sat fat fiber sugar calories

Pour syrup over top

carbs protein fat sat fat fiber sugar calories

Raisin Nut Bar

Chocolate Yogurt w/ Bananas

• 3 tsp splenda (optional)

Santa Fe Chicken Burrito

• 1½ oz chicken, broiled Preparation:

Raspberry French Toast

Serve with raspberries on top.

carbs protein fat sat fat fiber sugar calories

Oatmeal Tuna Snack

carbs protein fat sat fat fiber sugar calories

Beef and Bean Burrito

Spices / Flavoring Place mixture into center of warmed

carbs protein fat sat fat fiber sugar calories

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

carbs protein fat sat fat fiber sugar calories

Italian Custard with Blueberries

Egg White Sandwich

Pasta in Tomato Cream Sauce

Serve cream sauce over the pasta

Scrambled Eggs with Toast

Serve toasted bread and grapes on

Make sure it is thoroughly cooked

Let cool 2 to 3 minutes

carbs protein fat sat fat fiber sugar calories

Stuffed Tomato with Chicken

Bake 25-30 minutes or until filling is

carbs protein fat sat fat fiber sugar calories

Beef Stir Fry

Spices / Flavoring Add minced ginger and garlic to wok.

Increase heat, add meat to

Enjoy over hot rice!