Professional Documents
Culture Documents
lmportant Note on Snacks:There are two snackgroups listed in your Portion P[an foods-the single
lf the letters SGL appear beside a snackserving btock on your Portion Chart, you can have any
I item from the singte snackgroup. lf the letters DBL appear beside the snackserving btock, you can
have any 1 item from the double snackgroup OR any 2 items from the singtesnackgroup.
Additiona!1.y,
if the words Bar and Drink appearbesidea snackservingblock, you can have a P90X
Peak Performance Protein Bar and P90X PeakRecovery FormulaDrink aLongWITH your
attotted snackservings.
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PROTEINS lrrll
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FRUIT I
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VEGETABLES I 1-28
DAYS
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FATS
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CARBS
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ra SNACKS d&:, CONDIMENTS LEVELI
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PROTEINS IITIIII
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VEGETABLES I IIT
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SNACKS . DEL CONDIMENTS
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PROTEINS ITIIITIII
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VEGETABLES TIIT
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ia CARBS
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SNACKS DBL CONDIMENTS
I I LEVELIII
=1 SERVING
ffi -
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a -
ALt LEVELS
PHASE T 2
During Phaes 1 use the fottowing List to determine which foods to
p u r c h a s ef r o m t h e t r o c e r y s t o r e , a n d h o w m u c h o f t h e s e f o o d s 2
c o n s t i t u t e s o n e s e r v i n g . R e m e m b e r ,t h e f o o d s y o u c h o o s e t o
incorporatein your diet are up to you-just ;T
PORTION
PIAN FOODS make sure the portions fit within the
parametersof your determined nutrition Levet.
J
2
\_
FATS
e a c hs e r v i n g= 1 t b s P = 1 2 0 c a L Olives, avocado, canola oil, olive oil, flaxseed oil
a
J
-
PROTEINS
e a c h s e r v i n g = 10 0 c a L . 3 oz 6t,1rn", or turkey breast Soy burger_t J
o_Egg whites
3oz_Fish and shellfish
3 o, Ham slices, fat-free
Soy slices_s
TofuS oz
Tuna_3oz
J
3 oz_Pork tenderloin
1/3 cup_Proteinpowder
Turkey bacon_2 s[ices
Veggie burger_t
J
3 6'-Red meat (top sirloin, skirt steak)
3 o, Red meat, lean
Veggie dog_t
J
J
Icl llll I I FI I {ClUIl | *I {rI *l (rl *
{* B oHYDR AT ES
e a c hs e r v i n g= 2 0 0 c a l - . 1 medium_Bagel,whole wheat Pancakes(3.6 oz)_l
1 cup_Bakedbeans
1 cup_Beans(kidney, black, etc.)
Pasta or noodles_1 cup
-!
:r
Pita, whole wheat_1 Large
1_Bran muffin (2.5 oz) Potato (2" x 4-3/4")_j
2 sLices Bread (whole wheat, rye, or pumpernickel) Quinoa_1 cup
1 cup_CereaI, whole g ra i n
1 cup-Couscous
12_Crackers
Refried beans, low-fat_l cup
Rice, brown or wild_t cup
Sweet potato_1 medium
J
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r..-.----.-.- 16
POFITIOru PLAru I
-
rrl
r{
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FRUITS
=v-
br
e a c hs e r v i n g= 1 0 0 c a l . . l medium,Apple Mango_1/2medium
1 1 cup_Apricots Nectarine_1medium
1 medium_Eanana Orange-1 targe
rT 1/4 medium,Cantaloupe Papaya_1/2medium
I cup_Cherries Peach_l medium
fl I oz*Dried fruit Pear_l medium
6 oz_Fresh -sq u eezed j u i ce Raspbe r ri es, b I ue be r ri es, b Ia c kbe r ri e s_1 cup
rl{
1 medium_Grapefruit St raw be r r i es, sIi ced_2 cups
l cup_Grapes Tangerine_1 medium
l cup-Kiwi Watermelon_1 cup
r-{
vEGETABLES
f^"
:l eachserving = 50 caL. Asparagus Lettuce
1 cup= cooked vegetabtes Beets Marinara sauce
ilf vegetab[e juice Bok choy Mushrooms
or vegetabLesoup Broccoli Peas
2 cups = leafy greens
rll Brusselssprouts Peppers
L
ry
Cabbage
Carrots
Spinach
Sprouts
Cauliflower Squash (summer or winter)
L Celery String beans
{,
Collardgreens Tomatoes
L Cucumber V-8@juice, low-salt
= Eggplant Vegetable soup, etc
L Kale
=J
L
rr' C O ND I M E N T S
r_=
|llJ each s e r v i n g= 2 t b s p = 5 0 c a L . BBQand other low-fat saucesand marinades,fat-free dressings,mustard,honey,pure fruit jams
L
H
f
l-I SNACKS
Single Double
E\q
)4 s i n g l es e r v i n g= 10 0 c a t .
1oz-Cheese,low-fat Cottage cheese, I o/o
_12o2
I oz-Cotta g e c h eese, 1o/o
L
H
double serving =200 caL.
I oz_Dried fruit
NUtS-1 oz (almonds,cashews,pecans,30 pistachios)
P90X Peak Recovery Form u Ia_12-16 oz
1_Frozen fruit bar P90X Peak Performance Protein Bar 1
f
f-l|
8oz_Fruit sorbet 9oy nuts_4oz
12_Mini rice cakes String cheese_3oz
frr{ 4 oz_Nonfat frozen yog u rt
1/2_P90X Peak Performance Protein Bar
Turkey jerky_2. oz
tr
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1-1/2oz_Stringcheese
t oz_Turkeyjerky
tr
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8 o,._Yogurt,nonfat plain
t POFITIOru PLAru
AtL LEVELS
PHASE 1
DAIRY
Buttermi[k, low-fat M o z z a r e t t a ,p a r t s k i m
C h e d d a rc h e e s e ,L o w - f a t P a r m e s a nc h e e s e ,f a t - f r e e
Cottage cheese, 1olo SkimmiLk
Eggs S w i s sc h e e s e ,L o w - f a t
Feta cheese Yogurt, nonfat plain
M E A T IIfr-trIlIIl-IlI{i
C h i c k e n b r e a s t h a t v e s .s k i n t e s s S t e a k ,t o p s i r t o i n
C h i c k e nt h i g h s , s k i n L e s s Tempeh, ground
Ham, extra Lean T o f u ,f i r m , t o w - f a t ( s i l k e n )
P o r kt e n d e r L o i n Turkey bacon
Protein powder Turkey breast, ground
Soy/veggie burgers Veggie dogs
S t e a k ,f l a n k o r s k i r t
SEAFOOD
A [ b a c o r et u n a , c a n n e d S h r i m p ,r a w , m e d i u m - s i z e
HaLibut Swordf ish
SatmonfiLtets
VEGETABLES
\4
Artichoke Mushrooms
A r t i c h o k e h e a r t s ,c a n n e d Onion, brown
AruguIa Onion, green
Asparagus Onion, red
Avocado Oregano,fresh
B a s i Lf,r e s h Parsley, fresh
Broccoti P e a s ,s n a p
Butternut squash P e a s ,s n o w
Cabbage,Napa P e p p e r ,g r e e n
Cabbage,red P e p p e r ,r e d
Carrots Pepper,yeLLow
CeIery Potatoes
CiLantro,fresh Scattions
Cucumber, hothouse Sha[[ots
GarIic Spinach
Ginger, fresh Sweet potatoes
Green beans Tomatoes,canned,low-sodium
Hearts of pa[m,canned Tomatoes, cherry
Ji c a m a Tomatoes, Roma
Lemongrass V-8@juice, low-satt
Lettuce (iceberg,romaine, butter, red [eaf, etc.] Zucchini
NNAFIHET LIST
d
t
{---\ FRUIT
I \c
L AppLes Limes
{ Bananas Lime juice
I
BLueberries Mangoes
{
Cantatoupe Oranges
{ Honeydew O r a n g ej u i c e
Lemons R a i s i n s ,g o L d e n
) L e m o nj u i c e Strawberries
r CONDI M ENTS
\Z Brown sugar Peanut butter, reduced-fat
= Chicken broth, fat-free, low-sodium R a n c hs a L a dd r e s s i n g ,l o w - f a t
C o o k i n gw i n e , w h i t e s h e r r y S e s a m eo i t
J
Dijon mustard S o y s a u c e ,L o w - s o d i u m
; Fructose T a b a s c os a u c e
t
!
Curry powder
Cumin S e s a m es e e d s
S u g ar
t
-l
Ditt Thyme
t Mint
r\
IT
I
SNACKS
N u t s ( p e c a n sp
, i n e n u t s ,p i s t a c h i o s ) S t r i n g c h e e s e ,p a r t s k i m
T
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N u t s , d r y r o a s t e d ,u n s a l t e d ( a L m o n d sc, a s h e w s s, o y ) Turkey jerky
t
I
NNAFII<ET LIST
I
L E V E LI
J -Recipeincluded PHASE
SNACK SNACK
t-Mushroom OmetetJ Protein bar t-Chef Salad I 2 oz_Soy nuts
1 cup_ Fresh strawberries Recovery drink 2 tbsp- Lemon-Dill Sauce I
8 oz_Cottagecheese, I o/o 1/2 cup_Asparagus
I cuo Wild rice
1 cup-Puree of RedPepper Soupf
l tbsp_ Protein powder
r
sLices-Turkey bacon
t - C h i c k e nS c r a m b t e I l
'l_
,l
Protein bar
Recovery drink
t_Chicken Satad I
2 cups_Salad greens
2 o z _ S o yn u t s
o oz_Halibut
2 tbsp-Pesto Sauce J
t cup_Wild rice
4 oz_Fresh-squ eezed j u i ce t cup- VegetableSoup I 1/2cup_Zucchini
1 tbsp_Protein powder
NNEAL PLAru
T E V E LI I
| -Recipeincluded PHASE
I DA\3-
! 3 stices_
Turkeybacon l_ Protein bar t_Chicken SaladJ 4oz_Soynuts 8 oz_Halibut
t 1_ChickenScramblef I Recoverydrink 3cups_Saladgreens 3 tbsp_PestoSauce l
| juice
6 oz_Fresh-squeezed 2cups_VegetableSoupl l cup- Wild rice
2tbsp_Protein powder 1 cup_Zucchini
!
a
2oz_Turkey
I 1_ Soy Sausage Protein bar 1_Steak& Arugula 8oz_Chickenbreast
I
I
t_Spinach Scrambtel
12oz_Skimmilk
1 Grapefruit,medium
Protein bar
Recovery drink
8o,_Turkey Burger-
3 oz_Low-fat Swiss cheese
t cup_Coleslawa
12 o._ Cottage
cheese, 1o/o
8 oz_Swordfish
3 tbsp_Mango-Ginger SauceI
I cup_Wild rice
t
,
2cups_Gazpachoa
2rbsp_Protein powder
1_Artichoke,medium
I
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f DAv\-
i 1 - P r o t e i nS h a k e J t - P r o t e i nb a r t_lsland Pork I 2oz Turkey 1_ Beef & Broccoli Stir-fry f
1_Recovery drink jerky 2cups-Miso Soup I
[ Tenderloin Salad
L 2t6sP_Proteinpowder
I
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3 stices_Turkey bacon
'I
_ CheeseScrambte1I
l,Protein bar
t_Recovery drink
1_TunaSalad I
3 cups_Salad greens
12oz Cottage
cheese, 1o/o
8 oz_Lemon -Garl ic Chicken l
I cup_Wild rice
I
I
1 2o z_Skim milk
1 / 4_Cantaloupe,medium
2 cups_ ChiIled Cucu m ber
Soupl
2 cups_Puree of
AsparagusSoup I
2tbsp_Protein powder
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NNEAL PLAru
I
L E V E LI I I
J -Recipe included PHASE
', ,'SNA€K ,
-;1$,$[fl[Qfi:,!d::r
rnv\I-
j-Mushrcom Omeletl 1-Protein bar 30 nuts_Pistachios 1Ooz_Salmon
t -Chef Salad f
1 cup_Freshstrawberries t_Recovery drink 2 oz_ Turkey 4 tbsp- Lemon-DilI 5auce f
12oz_Cottagecheese, 1o/o jerky 1 cup_Asparagus
l cup_Wild rice
2cups-Pureeof
Red Pepper Soup I
3tbsp_Protein powder
i;, ::.:.-t
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4 sIices_Turkey bacon Protein bar t-Chicken Saladl 4oz_Soynuts 10oz-Halibut
1-Chicken Scramble f Recovery drink 4cups_Saladgreens 12o'_Cottage 4tbsp_Pesfo Sauce'
juice
8 o z _ Fresh-squeezed 2cups_VegetableSoup J cheese 1 cup_Wild rice
3 tbsP_Protein powder 1 cup_Zucchini
t,:1:.
ffi 1_Ptotein ShakeJ 1_ Protein bar t_ lsland Pork 2 oz_Turkey 1- Beef & Broccoli Stir-fryl
1_Recoverydrink Tenderloin Salad I jerky 2cups- Miso Soup J
1 oz Almonds 3tbsp_Protein powder
NNEAL PLAru
L
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l-,9 A L S A M I CV I N A I G R E T T E per servtng:
L<
aJ- l/2 cups balsamic vinegar
14 Calories (kcal)
= 2 tablespoons fresh lemon juice
1 g Total Fat
6 tablespoons Dijon mustard
(42o/ocalories from fat)
I 4 teaspoons shallots,chopped
4 teaspoons fresh basil, chopped 0 g Protein
1 2 teaspoons olive oil 2 g Carbohydrate
--
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=
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.
l.- C U M I NV I N A I G R E T T E
>{
-5 WhisktogetheruntiLemuLsified.
1 *Perservinginformationincludedwith lslandPorkTenderloin
Saladrecipe
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:
L-_ L E V E LI LEVEL II LEVEL III
r.{
l- 2 tablespoons= | condiment 3 tablespoons = 1-1/2 condiments 4 tablespoons: 2 condiments
L-_
Ll
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P E S T OS A U C E per servtng:
:J
\1crp
ptne nurs
4 cups fresh basil, packed 61 Calories (kcal) :-l
2 tablespoons garlic, chopped 4 g Total Fat
(49o/ocalories from fat)
j
1 cup fat-free Parmesan cheese, grated
| /3 cup white cooking wine
1/3 cup lemon juice
4 g Protein
4 g Carbohydrate
J
1/2 cup fat-free chicken broth, low sodium
1/2 teasooon salt
5 mg Cholesterol
1 10 mg Sodium
J
)_
1 . S a u t e s h a [ [ o t s i n s o m e o f t h e b r o t h u n t i l s o f t ( s e e L o w - f a t C o o k i n g T e c h n i q u e s ) .G r a d u a L L yw h i s k i n t h e f L o u r ,
a d d i n gb r o t h a s n e e d e d t o f o r m a t h i c k p a s t e .
2 . G r a d u a L l - ay d d t h e r e m a i n i n g b r o t h , s t i r r i n g a n d c o o k i n g u n t i L t h i c k e n e d . A d d t h e s a l t a n d p o u [ t r y s e a s o n i n g .
Per serving:
, , H O N E Y . C H I LSI A U C E
I
[a cuRshallots,chopped fine
56 Calories (kcal)
2/3 cup honey, slightly warmed
| 1 g Total Fat
1/4 cup sherrY vinegar
(l3o/ocalories from fat)
| , r c a s p o o np a s i l l ac h i l eP o w d e r
l g Protein
, 1/4 teasPoon ground cumin
1j g Carbohydrate
I / -1/2 cups fat-free chickenbroth, low sodium
0 mg Cholesterol
talt and PePPer to taste
I 48 mg Sodium
1 teaspoon cilantro, choPPed
3 tablespoons chopped pecans, toasted
S e r v e s 16
'I
. Coat a saute pan with cooking spray and place on medium-high heat. Add chopped shaLlots and saut6 untiL tender
2. Add the honey and vinegar to the pan. Ouickly stir in the chiLe powder, cumin, and broth. Bring to a boil and
reduceby half.
3 . T r a n s f e rs a u c e t o a b l e n d e r o r f o o d p r o c e s s o r a n d b l e n d a t h i g h s P e e d u n t i t s m o o t h . S e a s o n t o t a s t e w i t h s a L t a n d
pepper. Stir in ciLantro. Garnish dish with toasted pecans.
4. Add the arrowroot mixture. Transferthe mixture to a food processoror blender and puree untiI smooth.
5.Returnthe sauceto the pan. Add Lemonjuice and [emon grassand simmer over Low heat for about J
30 minutes,until thick. Strainout the Lemongrassand stir in the diLL.
J
L E V E LI
2 tablespoons=1 condiment
L E V E LI I
j tablespoons= 1-l /2 condiments
LEVEL III
4 ta blespoo n s=2 co n d i ments J
J
J
=l
C H I L L E DC U C U M B E RS O U P
h otho use cucu m be r
per serving:
J
\rr,ote
1/2 cup red onion, chopped 60 Calories (kcal)
J
j tablespoons fresh dill weed, chopped
- -
CombineaL[ingredientsand puree with bLender.ChiLL.Garnishwith choppeddill or parsLey.
:J
-t
J
J -
L E V E LI LEVEL II LEVEL III -
1 cup soup 2 cupssoup 2 cupssoup
1/2vegetable 1 vegetable | -1/2 vegetable J
I
I per serving:
P U R E EO F A S P A R A G U SS O U P
{t/< cups onions, diced
1/2 teaspoon garlic, chopped 38 Calories (kcal)
I - I /2quarts fat free chicken broth, Iow sodium trace Total Fat
(9o/ocalories from fat)
1-1/2pounds asparagus,diced
1/2 potato, diced 2 g Protein
1 d a s h 1 7 - s p i c em i x 1780 mg Sodium
ServesB
S a u t eo n i o n s a n d g a r L i ci n 1 / 4 c u p o f t h e c l ' r i c k e nb r o t h .
2 A d d a s p a r a g u sp, o t a t o , a n d r e m a i n i n g s t o c k . B r i n g t o a b o i l . R e d u c e h e a t a n d s i m m e r 1 5 t o 2 0 m i n u t e s .
3 Remove soup from heat and puree with a food processor or immersion btender.Return to the pan and season
w i t h t h e s p i c e s .S e r v e .
l f d e s i r e d ,a d d p r o t e i n p o w d e r j u s t b e f o r e s e r v i n g .
S Q U A S HS O U P
BUTTERNUT per servtng:
1L tablespoonshallot, minced
1 clove garlic,pressed or minced 70 Calories (kcal)
trace Total Fat
3 cups butternut squash,peeled and seeded
(1o/ocalories from fat)
1/2 cup fat free chicken broth, low sodium
3 g Protein
18 g Carbohydrate
J E T V E SJ
0 mg Cholesterol
89 mg Sodium
1 . C o m b i n e t h e s h a L L o ta n d g a r l i c i n a n o n s t i c k s a u c e p a n a n d c o o k o v e r L o w h e a t u n t i l t r a n s l u c e n t , a d d i n g
'
a l i t t i e w a t e r i f n e c e s s a r yt o p r e v e n t s c o r c h i n g .
2 . A d d t h e s q u a s ha n d c h i c k e n b r o t h a n d s i m m e r u n t i L t h e s q u a s h i s s o f t , a b o u t 2 0 m i n u t e s . T r a n s f e r t o a
blender or food processor and puree.
3. Returnthe soup to the pan and place over medium heat untiL heated through. Serve.
4 . l f d e s i r e d ,a d d p r o t e i n p o w d e r j u s t b e f o r e s e r v i n g .
Note: Additionalprotein powder is not recommendedfor this recipe.lf desired,we suggestthat you take protein powder separately
J
with your meaL. J
L E V E LI LEVEL II LEVEL III J-J
1 cup soup 2 cupssoup 2 cupssoup
1/2 vegetable 1 vegetable 1 vegetable
J
-
1
per servtng:
= O F R E DP E P P E RS O U P
PUREE
\2 cups white wine
57 Calories (kcal)
1 1 onion, finely chopped
trace Total Fat
5 roasted red peppers
--{
------: (5o/ocalories from fat)
2 cups celery, chopped
3 g Protein
1 tablespoon garlic, minced
-.4
6 g Carbohydrate
2 plum tomatoes, chopped
0 mg Cholesterol
1 1/4 cup tomato paste
145 mg Sodium
2 cups fat-free chicken broth, low sodium
-4
2 tablespoons dried thyme
1/4 teaspoon each ground white pepper and ground cumin
b.{
dash salt
-= Serves 12 (vields 12 cups)
-,4
1. Heatwine in a Large,heavy soup pot over mediumheat. Add onion,red peppers,and celery. Cook and stir for 3 minutes.Stir
-1 Cook for 2 more minutes,addingmore wine if necessary.
in garLic.
: 2. Addtomatoes,tomato paste,and broth; cover and bringto a boit. Reduceheat and simmerfor 25 minutes.
b{ L E V E LI L E V E LI I LEVEL III
I 1 cup soup, 1 tablespoon protein powder 2 cupssoup,2 tablespoonsprotein powder 2 cupssoup,3 tablespoonsprotein powder
l\-
\.- 1/2 protein, 1 vegetable 1protein,2 vegetable 1protein,2 vegetable
J
P R O T E I NS H A K E - L E V E IL per servtng:
lr
\.ro skim mitk
3 tablespoons protein powder, such as Beachbodya Whey Protein Powder 233 Calories (kcal) J
1/2 cup berries
l/2 banana
2 g Total Fat
(Bo/ocalories from fat) 2
-J
1/2 cuo ice 20 g Protein
36 g Carbohydrate
4 mg Cholesterol J
Serves 1
130 mg Sodium
2
Combineall the ingredientsin a bLender.Btenduntil smooth.
J
J
-
J
J
J
L E V E LI
I protein, 1 dairy, 1 fruit
J
J
J
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P R O T E I NS H A K E - L E V E LI I per servtn9:
J
\_.ro skim mitk
4 tablespoons protein powder, such as Beachbodyo Whey protein Powder
1 cup berries
253 Calories (kca,1
2 g Total Fat
(90/ocalories from fat)23 g
-r
-r
1/2 banana Protein
1/2 cup ice 37 g Carbohydrate -
4 mg Cholesterol
130 mg Sodium -
Serves 1
J-J
CombineaLLthe ingredientsin a bLender.Blend until smooth.
g l
-
-I
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LEVEL II -
1-l /2 protein, 1 dairy,2 fruit
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I
r-
-!
Ill per servtng:
= P R O T E TS
NH A K E - L E V E L
skimmitk
,J\L.ro 328 Calories (kcal)
-= 5 tablespoons protein powder, such as Beachbodyo Whey Protein Powder
3 g Total Fat
1 cup berries
1 (9o/ocalories from fat)
1 whole banana
27 g Protein
1 cup ice
"1
52 g Carbohydrate
4 mg Cholesterol
-11
1 3 1m g S o d i u m
4 Servesl
-.-
L.-a
CombineaL[the ingredientsin a blender.BLenduntit smooth
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L E V E LI I I
g
2 protein, 1 dairy,2 fruit
-!!
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La.r
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per servtng:
= MUFFIN
soY SAUSAGE
\2 to 4 soy sausagepatties (approximately 80 calories each)
395 Calories (kcal)
-{ 1 to 2 English muffins
7 g Total Fat
- 1-1/2 to 4 ounces fat-free mozzarella cheese
-{ (2o/ocalories from fat)
34 g Protein
J
46 g Carbohydrate
28 mg Cholesterol
-t SerVeS I
1490 mg Sodium
L -
2. Topthe Englishmuffin with the cheeseand cook in a toaster oven or underthe broiler for 2 to 3
=
miuntesor until cheeseme[ts.
LT
3 . P l a c e s a u s a g eo n o n e m u f f i n h a L f a n d t o p w i t h o t h e r h a L f .
-1
>.-l
-
\-. L E V E LI L E V E LI I LEVEL III
b{
2 soy patties, I English muffin, 1-t /2 oz cheese 3 soy patties, I English muffin, 3 oz cheese 4 soy patties,2 English muffins,4 oz cheese
r-- 1 protein,l/2carbohydrate,l dairy 2protein,l /2carbohydrate,2dairy j protein, 1 carbohydrate,2 dairy
\{
J
C H E E S ES C R A M B L E- L E V E LI I per serving:
J
\ a rhol" eqq whites
3 tablespoonsskim milk
3 ounces mozzarella cheese,part skim, grated
388 Calories(kcal)
7 g Total Fat
J-l
salt and pepper to taste (35o/ocalories from fat)
-L -
53 g Protein
I g Carbohydrate
47 mg Cholesterol
Il
Serves1 653 mg Sodium
t/
i l n a b o w t , b e a t t h e e g g w h i t e s w i t h t h e s k i mm i t k .
2 I n a m e d i u m p a n c o a t e d w i t h v e g e t a b L e sprey, add the egg mixture and cook sLightly-thenadd the cheese
and cook to desired firmness.
L E V E L .I I
1-1/2protein,2 dairy
S C R A M B L E- L E V E L I I I
CHEESE per servtng:
2 In a medium pan coated with vegetable spray, add the egg mixture and cook sLightLy-then add the cheese
and cook to desired firmness.
LEVEL III
2 protein,2 dairy
L
r{
. . S P I N A C HS C R A M B L E - L E V EI L per serving:
= '\!!2
cup Roma tomato, diced
1 cup spinach leaves,cleaned and dried 239 Calories (kcal)
=
6 egg whites 9 g Total Fat
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7-l /2 ounces feta cheese,crumbled (35o/ocalories from fat)
9 g Carbohydrate
38 mg Cholesterol
I
835 mg Sodium
) Serves 1
,l
E In a smalLnonstickpan coated with vegetabLespray,saut6 tomatoes and spinachuntil slightLytender
Removeandset aside.
-t
2. Whiskthe eg8whites together in a bowLand add to the pan. Cook,stirring,over Low heat untiLalmost set
Add the vegetabtemixtuer, cheese,and basil.Cook to desiredfirmness.
=
=
L E V E LI
lrt I protein, 1 dairy, I vegetable
5
1
i- S P I N A C HS C R A M B L E - L E V E LI I per servtng:
I
\\z2 cuRRomatomato,diced
1 cup spinachleaves,cleanedand dried 384 Calories (kcal)
=
B eoa whites lBgTotalFat
I 3 ounces feta cheese,crumbled (430/ocalories from fat)
.{ I n a s m a l l n o n s t i c k p a n c o a t e d w i t h v e g e t a b l e s p r a y , s a u t 6 t o m a t o e s a n d s p i n a c h u n t i l s L i g h t L yt e n d e r .
Remove and set aside.
,'1
Whisk the egg whites together in a bowl and add to the pan. Cook, stirring, over Low heat until almost set.
1 A d d t h e v e g e r a b L em i x t u r e , c h e e s e , a n d b a s i l . C o o k t o d e s i r e d f i r m n e s s .
.4
=
'
rl
LEVEL II
v 1-1/2 protein, 2 dairy, 1 vegetable
I
L.
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I
I J
S P I N A C H S C R A M B L E - L E V E LI I I per serving:
J
\.ro Romatomato,diced
2 cups spinach leaves, cleaned and dried 518 Calories(kcal) J
10 egg whites
4 ounces feta cheese,crumbled
25 g Total Fat
(43o/ocalories from fat) J
2 tablespoons fresh basil, chopped 55 g Protein
19 g Carbohydrate
J
1 0 1m g C h o l e s t e r o l
J
Serves 1
1877 mg Sodium
I
1. In a sma[Lnonstickpan coated with vegetable spray,saut6 tomatoes and spinachuntil sLightLytender.
J
Removeand set aside.
J
2. Whiskthe egg whites together in a bowl and add to the pan. Cook,stirring,over Low heat untiLalmost set
Add the vegetablemixture, cheese,and basit.Cook to desiredfirmness. J
J
J
J
LEVEL III
2 protein,2 dairy,2 vegetable
J
J
J
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M U S H R O O MO M E L E T - L E V EIL per servtng:
J
\ 6 eqq whites
<Alf Anrt nPnnPf tO fasfe | 9l Calories (kcal) f
3/4 cup mushrooms, sliced
2 tablespoons green onion, chopped
j g Total Fat
(15o/ocalories from fat)
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1/2 Roma tomato, chopped 32 g Protein
J
J
1 | /2 ounces low-fat cheddar cheese,shredded 7 g Carbohydrate
Q mn fhnlactarnl
596 mg Sodium
J
Serves 1 J
1. In a smaLlbowL,LightLybeat the egg whites with a fork and seasonto taste with aslt and pepper. ,-
--1
nonsticksaut6 pan with cookingspray and pLaceover mediumheat. Add the vegetablesand
2. Coat a smaLL J
cook untiLtender.
j
the cheeseover top, fotd omeLetin haLf,and cook
3. Add eggmixture and cook until set on the bottom. SprinkLe
a bit LongeruntiLcheeseis meLtedand eggsare set.
I
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L E V E LI -
1 protein, 1 dairy, 1 vegetable
--
...2
-
IE-
it
t'
! M U S H R O OO llL
MM E L E T - L E V E per servtn9:
tn""t
]V-"nn 298 Calories (kcal)
r salt and pepper to taste
3/4 cup mushrooms, sliced 6 g Total Fat
- 2 tablespoons green onion, chopped
(19o/ocalories from fat)
: l
serves
{
- 1. In a small bowL,Lightlybeat the egg whites with a fork and seasonto taste with saLtand pepper.
1
2. Coat a small nonsticksaut6 pan with cookingspray and pLaceover mediumheat. Add the vegetablesand
-t cookuntil tender.
i 3. Addeggmixture and cook untiLset on the bottom. Sprinklethe cheeseover top, foLdome[et in ha[f, and cook
a bit longeruntil cheeseis melted and eggsare set.
=
=
LEVEL II
= 1-1/2 protein,2 dairy, 1 vegetable
'
7
)
-
I
O M E L E T- L E V E Ll l l
MUSHROOM pet servtng:
\0e99 whites
395 Calories (kcal)
{ salt and pepper to taste
B g Total Fat
1 cup mushrooms, sliced
(19o/ocalories from fat)
4 2 tablespoons green onion, chopped
64 g Protein
= 1/2 Roma tomato, choPPed
t 13 g Carbohydrate
4 ounces low-fat cheddar cheese,shredded
24 mg Cholesterol
1 1256 mg Sodium
a
* S e r v e s1
=
-. 1. In a small bowL,LightLybeat the egg whites with a fork and seasonto taste with satt and pepper.
a
* 2. Coat a sma[Lnonsticksaut6 pan with cookingspray and place over medium heat. Add the vegetabLesand
1 cookuntiLtender.
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L. LEVEL lll
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I
2 Protein,2 dairY,1 vegetable
[_
-
I
I
-l
'
\L
C H E FS A L A D - L E V E LI
ounces fat-free turkey breast, chopped
per serving:
:l
3 ounces ham slice, extra lean, low sodium, chopped
l -l /2 ounces fat_free mozzarella cheese,chopped
323 Calories (kcal) :J
| /2 Roma tomato, chopped
I g Total Fat
(2 | o/ocalories from fat) :J
2 cups romaine lettuce, chopped
1/4 cup hearts of palm, chopped
50 g protein
74 g Carbohydrate T
I ounce avocado, diced
2 tablespoons low-fat Ranch dressinq
86 mg Cholesterol
5l5 mg Sodium
2
)
2
Serves 1
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Serves 1
-,-
Tossingredientstogerher in a bowLand drizzLewith
dressing.
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LEVEL II
2-l /2 protein,2 dairy, I vegetable, 1 condiment
f
!-l'
L-c
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H E F S A L A D - L E V E LI I I per servtng:
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Serves 1
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Tossingredientstogether in a bowLand drizzLewith dressing.
-d
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LEVEL III
-at 3 protein,2 dairy, 1 vegetable,2 condiments
r.-l
r-{
I
g
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S T E A K& A R U G U L AS A L A D- L E V E LI per servtng:
i-{ or broil steak untiLdone,approximately7 to 10 minutes on eachside CooLand cut into I -inch stices.
1. GriLL
2. Tosstogether the arugula,tomatoes, and artichokehearts and arrangeon p[ates. Top with the steak and
drizz[ewith baLsamicvinaigrette.
t4
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:
t-. L E V E LI
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t-
6 ouncessteak,2 tablespoons dressing
L- 2 protein, 1 vegetable
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S T E A K& A R U G U L AS A T A D- L E V E LI I per serving:
-
\L ounces top sirloin
3 cups arugula 531 Calories (kcal) lr
7/2 pint cherry tomatoes, halved
3/4 cup canned artichoke hearts, drained
l4gTotalFat
(42o/ocalories from fat) :l
3 tablespoons balsamic vinaigrette (see recipe) 5l g Protein
26 g Carbohydrate :l
Serves 4 1 16 mg Cholesterol
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414 mg Sodium
1. GriLLor broil steak untiLdone,approximately7 to 10 minuteson eachside Coo[ and cut into 1-inchslices.
2 Tosstogether the arugula,tomatoes, and artichoke hearts and arrangeon pLates.Top with the steak and
:)
drizzLewith balsamicvinaigrette.
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J
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L E V E LI I
8 ounces steak,3 tablespoons dressing J
2-1/2 protein, 1-l /2 vegetable
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S T E A K& A R U G U L AS A L A D- L E V E Lt I I
ounces top sirloin
4 cups arugula
per servtng:
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LEVEL III -
| 0 ouncessteak,4 tablespoonsdressing
3 protein,2 vegetable
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L T U N A S A L A D - L E V E LI per serving:
btl
-i )€fV€5 /
-rt
]; - Draincannedtuna and place in a smaLLbowL.Add mayonnaiseand mix thoroughty.Then add Lemonzest, Lemon
luice,carrots,ceLery,green onions,and celery seeds.BLendtogether.
-=
.- L E V E LI
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2 Drotetn. I nt
-=t
B
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ry
r . - . T U N A S A L A D - L E V E LI I per servtng:
-
\founces tuna, canned
337 Calories (kcal)
*l 1 ounce low-fat mayonnaise
7 g Total Fat
3/4 teaspoon lemon zest
-{ (17o/ocalories from fat)
squeezeof lemon
59 g Protein
2 tablespoon shredded carrots
-=l 8 g Carbohydrate
2 tablespoon chopped celery
68 mg Cholesterol
2 tablespoon chopped green onion
-{
447 mg Sodium
| -l /2 teaspoons celery seeds
-:!
-
Serves 1
4
Draincannedtuna and pLacein a smaL[ bowl. Add mayonnaiseand mix thoroughty.Then add Lemonzest,
>4
Lemonjuice,carrots,ceLery,green onions,and celery seeds.BLendtogether.
-=
-
l-- L E V E LI I
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2-1/2 protein, l fat
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T U N A S A L A D- L E V E LI I I per servinq:
"-'5
ar t , o u n c e tsu n a ,c a n n e d :
1-l/4 ounces low-fat mayonnaise 459 Calories (kcal) t
E
I tablespoon lemon zest tug rotatrat
squeeze of lemon (20o/ocalories from fat) J
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3 tablespoons shredded carrots 7\ n Dratain
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3 tablespoons chopped celery 15 g Carbohydrate :
j tablespoons chopped green onion R
v J\ 'mt tau f\ ht tavl tacc )t La cr at u
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5i
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Serves 2
L.-
:
Draincannedtuna and pLacein a smaLLbowL.Add mayonnaiseand mix thoroughly.Then add Lemon
zest, Lemon 5
juice, carrots,ceLery,green onions,and celery seeds.Btendtogether. =-
4
=
L E V E LI I I
3 protein, 1 fat :l
r
g
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C H I C K E NS A L A D. L E V E LI per servtng:
;
\L ounces skinlesschicken breast halves
2 tablespoons !ow-fat mayonnaise 2l7 Calories (kcal) =
3/4 tablespoon Dijon mustard
2 tablespoons green onions, diced
6 g Total Fat
(260/ocalories from fat) :J
l/8 teaspoon black pepper 32 g Protein
)
1/B teaspoon fresh dill 7 g Carbohydrate
| /4 cup celery, diced 79 mg Cholesterol
257 mg Sodium
!
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Serves 4
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Poachchicken; cooL and dice. GentLy combine the chicken with the remaining ingredients
a n d c h i L Lu n t i L
a
ready to serve. H
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L E V E LI
6 ounces .1
2 protein
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2
- C H I C K E NS A L A D - L E V E LI I per servtng:
I
fuounces skinless chickenbreasthalves
ia 2-l/2 ounceslow-fatmayonnaise 345 Calories (kcal)
1 tablespoon Dijon mustard l2gTotalFat
{ 2-1/2 tablespoons green onions, diced (32o/ocalories from fat)
P o a c hc h i c k e n ;c o o l a n d d i c e . G e n t L y c o m b i n e t h e c h i c k e n w i t h t h e r e m a i n i n g i n g r e d i e n t s a n d c h i L Lu n t i l r e a d y
t !o serve.
a
LEVEL II
B ounces
2-1/2 protein
a
-
I
3
. C H I C K E NS A L A D - L E V E L I I I per serving:
{
\ry ouncesskinless
chickenbreasthalves
3 ounceslow-fatmayonnaise 517 Calories(kcal)
i
1-1/2tablespoonsDijon mustard l6gTotalFat
:
LEVEL III
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I
10 ounces
7 3 protein
I
J
I S L A N DP O R KT E N D E R L O I N -
\_f ounces pork tenderloin, lean
1/2 teaspoon salt
1/4 teaspoon pepper
J-J
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon cinnamon
f
2 teasooons olive oil J
1/4 cup brown suger,packed
1/2 tablespoon fresh garlic, finely chopped J*J
1/2 tablespoon Tabascosauce
-1
Serves4 (yields l5 ounces)
'1.
Preheatoven to 350 degrees.
J
2. Stir together saLt,pepper, cumin,chiLipowder, and cinnamon,then coat pork with the spice rub.
3. Heat 1 tablespoonoiL in a 12-inch skiL[etover moderateLyhigh heat and brown pork, turning,about J
4 minutes.
4. Stir together brown sugar,garLic,and Tabascoand pat onto top of tenderLoin.Placepork in a roastingpan
J
andcook in the oven for 20 minutes.
J
J
J
J
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I S L A N D P O R K T E N D E R L O I NS A L A D - L E V E L I per serving:
u
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\f_2 each orange,peeled and cut
1 cup fresh spinach
1/2 each red bell pepper, cut lengthwise into thin strips
556 Calories (kcal)
l3gTotalFat
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1/16 cup golden raisins (37o/ocalories from fat)
39 g Protein
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1 cup Napa cabbage
51 g Carbohydrate
J
6 ounces lsland PorkTenderloin
2 tablespoons cumin vinaigrette (see recipe) 1 7 1m g C h o l e s t e r o l
781 mg Sodium
Serves 1 J
1. WhiLethe tenderLoinis roastingin the oven, peeLand cut orangescrosswiseinto 1/4-inchthick slicesand
J -
set side.
-.-
2 . T o s ss p i n a c hc, a b b a g eb, e l l p e p p e r ,a n d r a i s i n si n a t a r g e b o w l . =-
3. Preparethe dressing.
4. MoundsaLadmixture on a LargepLate.Arrange pork and orangesLiceson top and drizzle with dressing.
f
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J
J
L E V E LI -
2 prctein, 1/2fruit, I vegetable --
---
4
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A L A D- L E V E Lt l
p o R KT E N D E R L o TsN per serv,ng:
3/4 each red bell pepper, cut lengthwise into thin strips lTgTotalFat
: (35o/ocalories from fat)
1-8cup golden raisins
1-1/2 cups Napa cabbage 52 g Protein
-{
8 ounces Island PorkTenderloin 9j g Carbohydrate
-j t. Wfritethe tenderLoinis roastingin the oven, peeLand cut orangescrosswiseinto 1/4-inchthick sLicesand
set side.
--:! 2. Tossspinach,cabbage,beLLpepper, and raisinsin a Largebowt.
-_ 3. Preparethe dressing.
*4. Moundsatadmixture on a Largeplate. Arrange pork and orangesLiceson top and drizzLewith dressing.
-::!
-:l
L E V E LI I
2-1/2 protein, 1 fruit, 1-l /2 vegetable
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I
+g
I
= | S L A N DP O R KT E N D E R L O I NS A L A D - L E V E L l l l per servtng:
1. WhiLethe tenderLoinis roastingin the oven, peet and cut orangescrosswiseinto 1/4-inchthick slicesand
E setstoe.
'4 2. Tossspinach,cabbage,beLLpepper, and raisinsin a LargebowL.
_ 3. Preparethe dressing.
-{ 4. Moundsaladmixture on a [arge plate. Arrange pork and orangesticeson top and drizzLewith dressing.
-=
perserving:
S H R I M PS T I R - F R Y- L E V E L I -
L E V E LI .,t.]
4 cups
2 protein, 1 vegetable -
J
:I
.-
S H R I M PS T I R - F R Y- L E V E L I I perservtng: 5
aglorn. es shrimp, peeled
'!r;!l =
J.jJ f t!tri-,<
1/2 tablespoon low-sodium soy sauce
3/4 teaspoon rice vinegar
s s rotatFat
:l
(9o/ocalories from fat)
1/2 cup fat-free chickenbroth
1/2 teaspoon garlic, minced
6t g Protein J
44 g Carbohydrate
1/2 teaspoon ginger, minced
345 mg Cholesterol 4
3/4 cup red onion, sliced in wedges
3/4 cup broccoli florets
e20ms Sodium
t -1/2 cups snow peas, trimmed -J
J
3 . A d d a L Lt h e v e g e t a b l e s t o t h e p a n a n d c o n t i n u e t o s a u t 6 , s t i r r i n g a n d a d d i n g m o r e b r o t h a s n e c e s s a r y . A d d s h r i m p w h e n the vetetablesarehaLfwall
cooked and saut6 untiL the vegetabLes are tender and the shrimp is oPaque.
LEVEL II J
4-1/2cups
2-1/2 protein, | -1/2 vegetable J
L
5
-
= S H R I M PS T I R - F R Y L E V E Ll l l
per servtn9:
!0 ouncesshrimp,peeled
3/4 tabtespoonlow-sodiumsoy sauce 571 Calories (kcal)
E
1 teaspoon rice vinegar 6 g Total Fat
r{
3/4 cup fat-free chicken broth (9o/ocalories from fat)
t . R i n s es h r i m p a n d d r a i n w e L L .
1
-1
H e a t t h e s o y s a u c e ,r i c e v i n e g a r , a n d 2 t a b l e s p o o n s o f t h e c h i c k e n b r o t h i n a s a u t 6 p a n o v e r m e d i u m h e a t . A d d t h e g a r L i ca n d g i n g e r a n d s a u t 6 u n t i l t e n d e r .
{.
A d d a L Lt h e v e g e t a b L e s t o t h e p a n a n d c o n t i n u e t o s a u t 6 , s t i r r i n g a n d a d d i n g m o r e b r o t h a s n e c e s s a r y . A d d s h r i m p w h e n t h e v e g e t a b l e s a r e h a L f w a y
cooked and saut6 untiL the vegetab[es are tender and the shrimp is opaque.
4
LEVEL III
4 5 cups
3 protein,2vegetable
a
I
7
a
TURKEY - L E V E LI
BURGER per servtng:
;\-
pounces groundturkeybreast
t-1/2tabiespoons
sourdoughbreadcrumbs 306 Calories (kcal)
Z
3 tablespoonslow-fat buttermilk l2gTotalFat
.{ (35o/ocalories from fat)
2-1/4 teaspoonsgreen onions, minced
2-1/4 teaspoons parsley,chopped 37 g Protein
{
I /4 teaspoon Dijon mustard 1 1 g Carbohydrate
101 mg Cholesterol
{ I dash Wprcestershire sauce
black pepper to taste 252 mg Sodium
r{
Serves 1
-
'l
. Preheatthe gritLor broiLer.
{
2. CombinealLingredientsand divide mixture into patties, size accordingto nutrition LeveL(seebelow)
-
until cookedthrough,7 to 10 minutes per side.
3. Gril"L
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L E V E LI
6-ouncepatty
,
1protein
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- L E V E LI I
T U R K E YB U R G E R per serving:
-
$ o r r n c e sg r o u n d t t r r k e yb r e a s t
2 tab Iespoo n s so u rdoug h breadcrum bs 410 Calories(kcal) -
4 tablespoons low-fat buttermiIk
3 teaspootls green onions, minced
l6gTotalFat
(35o/ocalories from fat) I
3 teaspoons parsley,chopped
1/2 teaspoon Dijon mustard
49 g Protein
14 g Carbohydrate
I
2 dashes Worcestershiresauce 135 mg Cholesterol
1
2 dashes black pepper to taste 351 mg Sodium
J
Serves 1
J
l. Preheatthe grill or broiLer.
2 . C o m b i n e a L Li n g r e d i e n t s a n d d i v i d e m i x t u r e i n t o p a t t i e s , s i z e a c c o r d i n g t o n u t r i t i o n L e v e L( s e e b e L o w ) .
!
3 . G r i L Lu n t i l c o o k e d t h r o u g h , 7 t o 1 0 m i n u t e s p e r s i d e .
LEVEL II
g-ounce patty
2-l /2 protein
- L E V E LI I I
T U R K E YB U R G E R per servtng:
Serves l
l . P r e h e a t t h e g r i t Lo r b r o i L e r .
2 . C o m b i n e a L Li n g r e d i e n t s a n d d i v i d e m i x t u r e i n t o p a t t i e s , s i z e a c c o r d i n g t o n u t r i t i o n l e v e L ( s e e b e l o w ) .
3 . G r i L Lu n t i Lc o o k e d t h r o u g h , 7 t o 1 0 m i n u t e s p e r s i d e .
LEVEL III
l9-ounce patty
3 protein
L
t;l
- - B E E F& B R O C C O LSIT I R- F R Y- L E V E LI per servtng:
-r-
-? _ _5 . P r e p a r e s o b a n o o d l e s a c c o r d i n g t o package directions. Drain, toss with the beef and broccoli, and serve.
=
_ L E V E LI
-l t-t/2cups
- 2protein,l carbohydrate,Ivegetable
=
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t:
1
* B E E F& B R O C C O LSI T I R - F R Y- L E V E LI I per serving:
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-\]1;4
cup soy sauce
j I z reo onton, sltceo 622 Calories (kcal)
l5gTotalFat
1 tablespoon minced garlic
_.-a (21o/ocalories from fat)
1-1/2 pound top sirloin steak,sliced 1 inch thick
61 g Protein
1 t a b l e s p o o n s e s a m eo i l
65 g Carbohydrate
2 tablespoons rice vinegar
132 mg Cholesterol
1 tablespoon minced ginger
2122mg Sodium
4 cups broccoli florets
-{ B ounces dried soba noodles
Yields6 cups
...{
1 .B r i n g2 q u a r t sw a t e r t o a b o i L .
-4
amount of soy saucein a Largesaut6 pan, add the onionsand garlic,and saut6 untiLopaque
2. Meanwhi[e,heat a smaLL
4
3. Addbeef andsaut6,turningoften with tongs,for 7 to 10 minutes,Stir together the oiL,vinegar,and gingerand add to the saut6 mixture.
{-
4 . B L a n c hb r o c c o L ii n t h e b o i l i n g w a t e r ( o r m i c r o w a v e o n h i g h , c o v e r e d a n d v e n t e d , f o r 2 m i n u t e s ) . A d d t o t h e m e a t m i x t u r e a n d k e e p w a r m .
- 4 _ ^ ppspsps
Z !. s o b a n o o d L e sa c c o r d i n g t o p a c k a g e d i r e c t i o n s . D r a i n , t o s s w i t h t h e b e e f a n d b r o c c o L i , a n d s e r v e .
=
LEVEL II
= 2cuDs
! - 3 protein,l carbohydrate,l vegetable
=
E
l9gTotalFat
f,
1 tablespoonmincedgarlic
1-1/2 pound top sirloin steak,sliced 1 inch thick (21 o/ocalories f rom fat)
-^
1 tablespoon sesame oil 76 g Protein
1 . B r i n g2 q u a r t s w a t e r t o a b o i [ .
2 . f 4 e a n w h i L eh, e a t a s m a L [a m o u n t o f s o y s a u c e i n a L a r g es a u t 6 p a n , a d d t h e o n i o n s a n d g a r [ i c , a n d s a u t 6 u n t i L o p a q u e .
3 . A d d b e e f a n d s a u t 6 , t u r n i n g o f t e n w i t h t o n g s , f o r 7 t o 10 m i n u t e s , S t i r t o g e t h e r t h e o i L , v i n e g a r , a n d g i n g e r a n d a d d t o t h e s a u t 6 m i x t u r e .
4 . B L a n c hb r o c c o L i i n t h e b o i L i n g w a t e r ( o r m i c r o w a v e o n h i g h , c o v e r e d a n d v e n t e d , f o r 2 m i n u t e s ) . A d d t o t h e m e a t m i x t u r e a n d k e e p w a r m .
5. Prepare soba noodles according to packate directions. Drain, toss with the beef and broccoli, and serve.
LEVEL III
2-l/2 cups
3 protein, l carbohydrate, I vegetable
L E M O N - G A R L I CC H I C K E N- L E V E L I per serving:
2 p o u n d s s k i n l e s sc h i c k e n t h i g h s 21 g Protein
1/4 teaspoon salt 8 g Carbohydrate
1/4 teaspoon black pepper 86 mg Cholesterol
Iemon wedges 219 mg Sodium
parsley sprigs
Yields 1Bounces
1 Combine first 4 ingredients in a nonreactive dish and add chicken.Cover and marinate in refrigerator 'l hour, turning occasionaLLy
3 Removechickenfrom dish,reservingmarinade,and arrangein a shaLLowroasting pan coated with cookingspray. Pourreserved marinadeover
c h i c k e ns; p r i n k L w
e i t h s a L ta n d p e p p e r .
4 . B a k ea t 4 2 5 d e g r e e s f o r 2 0 m i n u t e s , b a s t i n g o c c a s i o n a L L w
y i t h m a r i n a d e ,B a k e w i t h o u t b a s t i n g f o r 2 0 m i n u t e s m o r e o r u n t i l c h i c k e n i s d o n e
Serve with Lemon wedges and garnish with parsley, if desired.
L E V E LI
6 ounces
2 orotein
rI
L.
\
-LEMON-GARLIC CHICKEN - LEVEL II per servtng:
{
fu_acupfreshlemonjuice
2 tablespoons
molasses 192 Calories (kcal)
a
2 teaspoo n s Worcesters l'ri re sauce 5 g Total Fat
{ 4 garlic cloves,chopped (24o/ocalories from fat)
2 p o u n d s s k i n l e s sc h i c k e n t h i g h s 26 g Protein
{ 10 g Carbohydrate
1/4 teaspoon salt
1/4 teaspoon black pepper 107 mg Cholesterol
4
temon weages 274 mg Sodium
{ parsley spngs
Yields32 ounces
r
t . C o m b i n ef i r s t 4 ingredientsin a nonreactive dish and add chicken.Cover and marinate in refrigerator t hour, turning occasionaLLy
t
2 .P r e h e a to v e n t o 425 degrees.
r R e m o v e c h i c k e n f r o m d i s h , r e s e r v i n g m a r i n a d e , a n d a r r a n g e i n a s h a L L o wr o a s t i n g p a n c o a t e d w i t h c o o k i n g s p r a y . P o u r r e s e r v e d m a r i n a d e o v e r
c h i c k e n ;s p r i n k L ew i t h s a L t a n d p e p p e r .
l
- 4 . B a k e a t 4 2 5 d e g r e e s f o r 2 0 m i n u t e s , b a s t i n g o c c a s i o n a L L yw i t h m a r i n a d e , B a k e w i t h o u t b a s t i n g f o r 2 0 m i n u t e s m o r e o r u n t i L c h i c k e n i s d o n e
a
Serve with Lemon wedges and garnish with parsley, if desired.
LEVEL II
{ I ounces
2-1/2 protein
a
a
c)
L
I
- L E M O N = G A R L I CC H I C K E N- L E V E L l l l per servtng:
{
\!_a cup fresh lemon iuice
z t a D t e s p o o t )m
a
sotasses
+ - L l ^ - ^ ^ ^ . ^ - ^ ^ l 256 Calories (kcal)
a
2 teaspoons Worcestershiresauce 7 g Total Fat
- 4 . B a k e a t 4 2 5 d e g r e e s f o r 2 0 m i n u t e s , b a s t i n g o c c a s i o n a L L yw i t h m a r i n a d e , B a k e w i t h o u t b a s t i n g f o r 2 0 m i n u t e s m o r e o r u n t i L c h i c k e n i s d o n e
a
Servewith Lemon wedges and garnish with parsLey, if desired.
LEVEL III
a
10 ounces
lI
3 prorein
a
per serving:
cotEstAW
3 cupsgreen cabbage,shredded
I cup red cabbage, shredded 38 Calories(kcal)
7 cup jicama, julienned traceTotalFat
(4o/ocaloriesfrom fat)
1/2 red onion, finely chopped
2 red delicious apples, finely diced 0 g Protein
1/2 cup fat-free mayonnaise 9 g Carbohydrate
1/3 cup white vinegar 0 mg Cholesterol
2 tablespoonsplus 2 teaspoonsfructose 171mg Sodium
2 tablespoonsplus 2 teaspoonsDijon mustard
1-l /2 teaspoonscarawayseed
T/4 teaspoonsalt
pinch white pepper
Yields 6 cups
2. Combine the remaining ingredients in a sma[[ bowt and mix wetl to make dressing.
3. Pourthe dressingover the slaw and toss until evenLycoates. Cover tightLy and chitLbefore serving.
L E V E LI L E V E LI I L E V E LI I I
l/2 cup 1 cup 2 cups
l/2 vegetable l vegetable 2 vegetable