Recipes Male 450 Calorie

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CARBS 47 47 46 46 45 231 PROTEIN 47 44 51 47 43 232 PROTEIN 52 46 38 50 48 234 PROTEIN 46 39 49 45 41 220 PROTEIN 47 45 50 35 47 224 PROTEIN 44 47 47 43 44 225 PROTEIN 45 47 42 39 37 210 PROTEIN FAT 8 10 15 11 10 54 FAT 12 10 11 12 11 56 FAT 10 11 10 10 12 53 FAT 8 9 12 9 16 54 FAT 8 9 19 11 9 56 FAT 11 11 13 10 11 56 FAT CALORIES 448 454 523 471 442 2,338 CALORIES 500 450 431 472 471 2,324 CALORIES 450 435 458 398 452 2,193 CALORIES 436 429 480 409 516 2,270 CALORIES 420 449 543 451 437 2,300 CALORIES 459 467 533 426 427 2,312 CALORIES
Monday, December 13 8:00 AM Peach Oatmeal 11:00 AM Cottage Cheese Peaches & Strawberries 2:00 PM Spicy Grilled Cheese 5:00 PM Pork Meatballs in Pineapple Sauce 8:00 PM Chicken Pizza
Tuesday, December 14 8:00 AM Garden Scramble 11:00 AM Chocolate Bar 2:00 PM Triple Berry Fruit Salad 5:00 PM Bruschetta with Chicken 8:00 PM Turkey and Black Beans
CARBS 46 44 45 41 45 221
Wednesday, December 15 8:00 AM Cinnamon Raisin Bran Muffin 11:00 AM Peanut Butter Banana Shake 2:00 PM Chicken Patties 5:00 PM Egg Whites, Apples and Walnuts 8:00 PM Sizzling Beans with Chicken
CARBS 44 45 43 32 45 209
Thursday, December 16 8:00 AM Chicken Avocado Breakfast Tortilla 11:00 AM Szechuan Pork 2:00 PM Antipasto Salad 5:00 PM Chocolate Peanut Butter Mousse 8:00 PM Turkey Burger
CARBS 44 42 43 47 46 222
Friday, December 17 8:00 AM Apricot Parfait 11:00 AM Antipasto 2:00 PM Salmon Sandwich 5:00 PM Strawberry Soy Smoothie 8:00 PM Hawaiian Pizza
CARBS 43 45 46 45 45 224
Saturday, December 18 8:00 AM Blueberry Crepes 11:00 AM Raisin Nut Bar 2:00 PM Waldorf Salad 5:00 PM Chocolate Yogurt w/ Bananas 8:00 PM Santa Fe Chicken Burrito
CARBS 45 45 62 45 45 242
Sunday, December 19
CARBS
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12/13/2004 12:30 PM
8:00 AM Raspberry French Toast 11:00 AM Oatmeal Tuna Snack 2:00 PM Chicken Salad 5:00 PM Strawberry Pudding 8:00 PM Beef and Bean Burrito
44 46 47 46 50 233
47 50 45 42 42 226
9 11 10 9 20 59
445 483 458 433 548 2,367
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Mags's Meals for Monday, December 13 - Sunday, December 19 Peach Oatmeal Ingredients 1 tsp oil, safflower 9 Tbls protein powder, vanilla cup peach slices, lite canned 1 cups oatmeal, cooked Spices / Flavoring tsp cinnamon 1 tsp splenda (optional) carbs
per meal TARGET this meal ACTUAL 45 47
Preparation: Drain juice from peaches, set aside.(Peaches may be dice if prefered) Combine cooked oatmeal with peaches & remaining ingredints. Mix well & serve immediately.
protein
45 47
fat
10 8
sat fat
0-3 0
fiber
5-7 8
sugar calories
0-12 7 450 448
Cottage Cheese Peaches & Strawberries Ingredients 19 Tbls cottage cheese, low-fat tsp vanilla extract 4 Tbls oatmeal, uncooked 1 tsp oil, safflower cup peach slices, lite canned 1 cups strawberries
per meal TARGET this meal ACTUAL
Preparation: Drain juice from thawed fruit Mix ingredients Serve immediately or chilled
carbs
45 46
protein
45 44
fat
10 10
sat fat
0-3 5
fiber
5-7 7
sugar calories
0-12 30 450 450
Spicy Grilled Cheese Ingredients 3 slices bread (rye, pumpernickel, flourless) 6 oz cheddar cheese, low-fat tsp jalapeno pepper 2 Tbls salsa 1 tsp oil, high oleic safflower Side Dish medium orange Preparation: Spread oil in pan and place one half of the bread on top of it. Dice jalapeno peppers and mix with salsa. Spread on half of bread and layer sliced cheese on top. Lay other half of bread on top. Grill sandwich over medium heat until golden brown on one side. Flip over and grill other side. Serve with orange on the side and enjoy! carbs
protein
45 45
fat
10 13
sat fat
0-3 3
fiber
5-7 8
sugar calories
0-12 8 450 473
Pork Meatballs in Pineapple Sauce Ingredients cup bell pepper 1 Tbl cornstarch cup onion 1 cup water chestnuts 1 egg white 3 tsp soy sauce, lite 1 tsp garlic cup pineapple, chunks in juice 6 oz ground pork 1 tsp oil, high oleic safflower Preparation: Mix together ground pork, diced water chestnuts, onion, garlic, egg white, salt, 1 teaspoon cornstarch, and 1 teaspoon soy sauce. Blend well. Shape mixture into balls, 1-inch in diameter. Heat oil in pan. Saute meatballs 10 minutes until browned on all sides. Set aside. Drain pineapple juice into saucepan. Stir in ginger, remaining cornstarch and remaining soy sauce. Bring to a boil, stirring constantly, until mixture thickens. Mix in the pineapple
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Spices / Flavoring tsp salt, lite tsp ginger

chunks and green pepper. Add meatballs. Cook through and serve.
carbs
45 45
protein
45 43
fat
10 10
sat fat
0-3 6
fiber
5-7 6
sugar calories
0-12 25 450 442
Chicken Pizza Ingredients 1 pocket pita pocket, whole-wheat 1 tsp parmesan cheese 1 oz chicken, broiled 1 cup mushrooms tsp oil, olive 2 medium olives, black 1 cup spinach, steamed 1 medium tomatoes 1 Tbl tomato sauce tsp garlic 1 oz cheese, non-fat Spices / Flavoring tsp salt, lite tsp black pepper tsp oregano tsp dried basil carbs
Preparation: Set pita and grated cheese aside. Combine diced vegetables, chicken, and remaining ingredients and seasonings. Spread on pita and sprinkle with cheese. Cook under broiler until cheese melts. Enjoy!
protein
45 43
fat
10 9
sat fat
0-3 0
fiber
5-7 15
sugar calories
0-12 10 450 433
Garden Scramble Ingredients 1 cup mushrooms cup onion 1 medium tomatoes 7 egg whites tsp oil, high oleic safflower 1 cup broccoli 2 oz cheese, low-fat Side Dish cup grapes 2 slices bread (rye, pumpernickel, flourless)
Preparation: Set bread and grapes aside Chop vegetables, saute in oiled pan Mix egg whites with vegetables and scramble over low to medium heat Add cheese Serve with bread and grapes on side
carbs
45 45
protein
45 44
fat
10 11
sat fat
0-3 4
fiber
5-7 12
sugar calories
0-12 14 450 455
Chocolate Bar
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Ingredients 12 Tbls applesauce, unsweetened tsp vanilla extract 7 Tbls oatmeal, uncooked 4 Tbls protein powder, vanilla 7 egg whites 2 tsp splenda (optional) 1 tsp oil, high oleic safflower tsp cocoa, unsweetened
Preparation: Mix egg whites, uncooked oatmeal and remaining ingredients Spray baking dish with non-stick cooking spray. Pour in mixture and microwave on high for 2 to 3 minutes. Baking time may vary Make sure it is thoroughly cooked Let cool 2 to 3 minutes carbs protein
45 46
fat
10 9
sat fat
0-3 0
fiber
5-7 8
sugar calories
0-12 0 450 441
45 44
Triple Berry Fruit Salad Ingredients tsp vanilla extract cup grapes 7 Tbls protein powder, vanilla 2 Tbls walnuts, chopped 1 tsp splenda (optional) 1 cup blueberries 1 cup strawberries 1 cup raspberries 6 Tbls yogurt, nonfat-plain Spices / Flavoring tsp cinnamon carbs
Preparation: Drain juice from (thawed) fruit and mix with remaining ingredients. Sprinkle with cinnamon. Enjoy!
protein
45 38
fat
10 11
sat fat
0-3 1
fiber
5-7 15
sugar calories
0-12 40 450 431
Bruschetta with Chicken Ingredients 3 slices bread (rye, pumpernickel, flourless) 3 oz chicken, broiled 1 tsp oil, olive 1 Tbl ricotta cheese, non-fat 2 medium tomatoes 2 tsp garlic 1 tsp dried basil Spices / Flavoring tsp salt, lite tsp black pepper tsp parsley, dried
Preparation: Mix ricotta with salt, pepper, and parsley. Set aside. Toast bread under broiler until top becomes crusty. Spread ricotta mixture on top of bread. Mix minced garlic, olive oil, diced broiled chicken, diced tomatoes, and basil (use fresh basil if you can) and season with salt and pepper. Spread tomato mixture on top of bread. Enjoy!
carbs
45 44
protein
45 44
fat
10 12
sat fat
0-3 1
fiber
5-7 9
sugar calories
0-12 7 450 460
Turkey and Black Beans Ingredients cup beans, black 2 cups broccoli 3 Tbls tomato sauce 4 oz skinless turkey breast 2 cups zucchini 1 tsp garlic 2 tsp oil, high oleic safflower Preparation: Heat oil in skillet and add chopped vegetables and remaining ingredients. Cook until vegetables become fork tender and sauce becomes thick. Season to taste. Enjoy!
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3 slices onions, red
Spices / Flavoring tsp lawry's salt free 17 tsp salt, lite tsp cayenne pepper carbs
protein
45 47
fat
10 11
sat fat
0-3 1
fiber
5-7 16
sugar calories
0-12 11 450 467
Cinnamon Raisin Bran Muffin Ingredients 9 Tbls protein powder, vanilla 6 tsp raisins 1 Tbl all bran cereal tsp baking soda 1 tsp splenda (optional) 5 tsp almonds, ground 6 Tbls oatmeal, ground Spices / Flavoring tsp cinnamon carbs
Preparation: For a muffin, add 1/2 cup water, mix and microwave without lid for about 2 minutes. Let cool For a warm cereal, add 1/2 cup warm water and eat with a spoon
protein
45 45
fat
10 9
sat fat
0-3 2
fiber
5-7 7
sugar calories
0-12 12 450 437
Peanut Butter Banana Shake Ingredients 1 medium bananas tsp vanilla extract 1 tsp oil, safflower Tbl peanut butter, natural 8 Tbls protein powder, vanilla 4 Tbls yogurt, nonfat-plain
Preparation: Add several ice cubes and ingredients to blender. Mix until desired consistency Add additional ice if needed
carbs
45 44
protein
45 38
fat
10 10
sat fat
0-3 1
fiber
5-7 3
sugar calories
0-12 31 450 418
Chicken Patties Ingredients 3 oz chicken, broiled 1 tsp lemon juice 8 Tbls oatmeal, uncooked 3 egg whites 1 tsp oil, high oleic safflower 5 slices onions, red Spices / Flavoring tsp lawry's salt free 17 tsp salt, lite tsp black pepper tsp garlic powder Side Dish medium orange carbs
Preparation: Set peeled orange aside. Spread oil in pan. Combine remaining ingredients with spices and spoon mixture into heated pan (with oil) to form patties. Cook on low to medium heat until golden brown, then flip over and cook thoroughly on the other side. Enjoy with orange on the side!
protein
45 44
fat
10 9
sat fat
0-3 0
fiber
5-7 8
sugar calories
0-12 10 450 429
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Egg Whites, Apples and Walnuts Ingredients 5 medium apples 2 Tbls walnuts, chopped 12 egg whites
Preparation: Boil eggs for about 15 min. and let cool. Cut eggs in half and discard egg yolks. carbs
45 31
protein
45 44
fat
10 10
sat fat
0-3 1
fiber
5-7 11
sugar calories
0-12 32 450 390
Sizzling Beans with Chicken Ingredients 1 cups green beans 2 oz chicken, broiled 1 cup pasta 2 Tbls peanuts tsp jalapeno pepper 1 tsp soy sauce, lite Spices / Flavoring tsp ginger tsp lawry's salt free 17 carbs
Preparation: Cook pasta in boiling water until al dente. Drain water from pasta and set aside. Combine remaining ingredients and seasonings in saucepan and cook until liquid is reduced by half. Serve over pasta and enjoy!
protein
45 40
fat
10 11
sat fat
0-3 1
fiber
5-7 5
sugar calories
0-12 8 450 435
Chicken Avocado Breakfast Tortilla Ingredients Tbl avocado cup bell pepper 2 oz chicken, broiled cup onion medium tomato 1 tortilla, corn 6 egg whites tsp oil, high oleic safflower Spices / Flavoring tsp black pepper Side Dish 1 cups grapes carbs
Preparation: Set tortilla and avocado aside Chop vegetables, saute in oiled pan Mix egg whites with vegetables and scramble over medium heat then add cooked chicken Scoop mixture into center of warm tortilla and top with avacado Serve with grapes
protein
45 46
fat
10 8
sat fat
0-3 1
fiber
5-7 6
sugar calories
0-12 27 450 428
Szechuan Pork Ingredients 1 cups bell peppers 2 cups broccoli 1 cup carrots 1 cup onion 5 oz lean pork tenderloin cup rice, brown cooked 3 tsp sherry 1 cup snow peas 2 tsp vinegar, red wine 2 tsp soy sauce, lite 1 tsp garlic Preparation: Heat oil in skillet and stir-fry the vegetables with garlic and ginger for 1-2 minutes. Push aside. Cut pork into strips. Stir-fry the slivers of pork for 1 to 2 minutes and recombine with the vegetables. Add the remaining ingredients and seasonings (as desired). Stir and heat throughly. Serve at once with cooked rice. Enjoy!
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tsp oil, high oleic safflower
Spices / Flavoring tsp chili powder carbs

protein
45 45
fat
10 8
sat fat
0-3 0
fiber
5-7 20
sugar calories
0-12 20 450 420
Antipasto Salad Ingredients cup artichoke hearts 2 tsp vinegar, balsamic 1 cup bell pepper cup garbanzo beans 3 slices ham, lean 1 tsp lemon juice 2 cups lettuce, iceberg tsp oil, olive 5 medium olives, black 2 medium tomatoes 4 slices turkey breast, deli-style 1 oz cheese, mozarella, non-fat 4 slices onions, red Spices / Flavoring tsp salt, lite tsp black pepper tsp dried basil carbs
Preparation: Combine lemon juice, balsamic vinegar, garlic, basil, salt, pepper, and oil to make the dressing. Set aside. Julienne meats and cheese and chop vegetables. Toss all ingredients together with the dressing and enjoy!
protein
45 45
fat
10 11
sat fat
0-3 1
fiber
5-7 15
sugar calories
0-12 18 450 451
Chocolate Peanut Butter Mousse Ingredients 1 medium bananas tsp vanilla extract tsp oil, safflower Tbl peanut butter, natural 3 Tbls protein powder, chocolate 8 oz tofu, extra firm 1 tsp splenda (optional) 2 Tbls yogurt, nonfat-plain tsp cocoa, unsweetened
Preparation: Mash tofu and bananas with fork Add all remaining ingredients, stir until smooth Serve chilled
carbs
45 47
protein
45 34
fat
10 9
sat fat
0-3 0
fiber
5-7 4
sugar calories
0-12 29 450 405
Turkey Burger Ingredients 3 slices bread (rye, pumpernickel, flourless) cup lettuce, iceberg 2 tsp mustard 1 medium tomatoes 3 oz turkey, lean ground 3 egg whites 1 slice onion, red Spices / Flavoring tsp salt, lite tsp black pepper Preparation: Spread oil in pan. Set aside. Combine egg whites, turkey, and seasonings. Spread to form patty in heated, oiled pan. Cook over medium heat until brown. Flip over and cook thoroughly on other side. Spread mustard on half of bread and top with burger followed by lettuce, sliced tomato, and onion. Enjoy with oranges on the side!
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tsp garlic powder tsp dried dill Side Dish medium orange carbs
protein
45 43
fat
10 14
sat fat
0-3 4
fiber
5-7 9
sugar calories
0-12 8 450 478
Apricot Parfait Ingredients tsp cinnamon 4 Tbls oatmeal, uncooked tsp oil, safflower 8 Tbls protein powder, vanilla Tbl walnuts, chopped 10 Tbls yogurt, lowfat-plain cup apricots, lite canned Spices / Flavoring 1 tsp splenda (optional) carbs
Preparation: Combine uncooked oatmeal with remaining ingredients. Can be serve immediately or chilled then served.
protein
45 44
fat
10 8
sat fat
0-3 0
fiber
5-7 5
sugar calories
0-12 12 450 416
Antipasto Ingredients 2 cups artichoke hearts 2 tsp vinegar, balsamic 1 cup bell pepper cup broccoli cup carrots cup cauliflower 2 slices ham, lean tsp oil, olive 2 medium olives, black cup radish 3 medium tomatoes 3 slices turkey breast, deli-style 1 oz cheese, mozarella, non-fat Spices / Flavoring tsp dried basil carbs
Preparation: Mix the oil, vinegar, and basil. Set aside. Chop and/or julienne vegetables and meat and place all ingredients on a platter. Drizzle dressing over top and enjoy!
protein
45 46
fat
10 8
sat fat
0-3 1
fiber
5-7 27
sugar calories
0-12 25 450 432
Salmon Sandwich Ingredients 3 slices bread (rye, pumpernickel, flourless) cup cucumber cup lettuce, iceberg 2 tsp mustard, dijon tsp oil, safflower 4 oz salmon, cooked 1 medium tomato 1 Tbl yogurt, nonfat-plain Spices / Flavoring Preparation: Combine salmon, yogurt, mustard, oil and spices together. Spread mixture on half of bread. Top with sliced vegetables followed by the other half of bread to make a sandwich. Enjoy with oranges on the side!
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tsp salt, lite tsp black pepper tsp garlic powder tsp dried dill tsp lemon herb seasoning
Side Dish medium orange carbs

protein
45 43
fat
10 18
sat fat
0-3 2
fiber
5-7 10
sugar calories
0-12 9 450 514
Strawberry Soy Smoothie Ingredients 1 tsp oil, safflower 8 Tbls soy milk 8 Tbls all bran cereal 2 cups strawberries 7 Tbls protein powder, strawberry
Preparation: Add several ice cubes and ingredients to blender. Mix until desired consistency Add additional ice if needed carbs
45 45
protein
45 42
fat
10 10
sat fat
0-3 0
fiber
5-7 17
sugar calories
0-12 35 450 438
Hawaiian Pizza Ingredients cup bell pepper 1 pocket pita pocket, whole-wheat 2 tsp parmesan cheese 5 slices ham, lean tsp oil, olive 3 Tbls tomato sauce 1 tsp garlic cup pineapple, chunks in juice 2 oz cheese, non-fat 1 slices onions, red Spices / Flavoring tsp black pepper tsp dried basil tsp italian seasoning carbs
Preparation: Set pita and grated cheese aside. Dice ham and vegetables. Combine with remaining ingredients and seasonings (as desired) and spread on pita. Sprinkle grated cheese on top and cook under broiler until cheese melts. Enjoy!
protein
45 43
fat
10 8
sat fat
0-3 1
fiber
5-7 6
sugar calories
0-12 11 450 424
Blueberry Crepes
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Ingredients 7 egg whites 4 Tbls all bran cereal 1 tsp splenda (optional) 2 tsp oil, high oleic safflower tsp vanilla extract 4 Tbls protein powder, vanilla 1 tsp cocoa, unsweetened Spices / Flavoring 1 tsp syrup, lite 2 cups blueberries
Preparation: Drain juice from thawed blueberries, and set aside Crush All Bran cereal, mix with egg whites and remaining ingredients Pour mixture to pancake form in oiled skillet. Cook over medium heat until golden, flip over Place crepe in serving dish, add blueberries to the crepe, then roll up Pour syrup over top carbs protein
45 45
fat
10 11
sat fat
0-3 1
fiber
5-7 16
sugar calories
0-12 31 450 455
45 44
Raisin Nut Bar Ingredients tsp vanilla extract 4 Tbls oatmeal, uncooked 3 Tbls protein powder, vanilla 6 tsp raisins 7 egg whites 1 tsp splenda (optional) 2 Tbls almonds, slivered 10 Tbls applesauce, unsweetened Spices / Flavoring tsp cinnamon
Preparation: Mix egg whites, uncooked oatmeal and remaining ingredients together Spray baking dish with non-stick cooking spray. Pour in mixture and microwave on high for 2 to 3 minutes. Baking time may vary Make sure it is thoroughly cooked Let cool 2 to 3 minutes
carbs
45 45
protein
45 46
fat
10 11
sat fat
0-3 1
fiber
5-7 8
sugar calories
0-12 12 450 463
Waldorf Salad Ingredients cup grapes 2 tsp raisins 1 Tbls walnuts, chopped medium apple 12 Tbls yogurt, nonfat-plain Spices / Flavoring tsp vanilla extract Side Dish 1 cups cottage cheese, non-fat carbs
Preparation: Chop apples and combine with walnuts, raisins, grapes, yogurt, and vanilla extract, to taste. Serve with cottage cheese. Enjoy!
protein
45 41
fat
10 7
sat fat
0-3 0
fiber
5-7 2
sugar calories
0-12 22 450 471
Chocolate Yogurt w/ Bananas Ingredients medium banana tsp vanilla extract 4 Tbls protein powder, vanilla Tbl walnuts, chopped 29 Tbls yogurt, lowfat-plain 3 tsp splenda (optional) Preparation: Mix ingredients together until desired consistency Serve immediately or chilled
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1 tsp cocoa, unsweetened carbs

protein
45 39
fat
10 9
sat fat
0-3 0
fiber
5-7 1
sugar calories
0-12 33 450 417
Santa Fe Chicken Burrito 2 oz chicken, broiled 15 Tbls corn kernels, boiled 1 tsp oil, canola cup onion 1 Tbl chili peppers 1 Tbl salsa 2 medium tomatoes 1 tortilla, whole wheat Preparation: Set tortilla aside. Mix chopped vegetables and remaining ingredients together and place in center of tortilla. Microwave on high for 30 second increments until the cheese melts. Wrap into a burrito and enjoy!
Spices / Flavoring tsp salt, lite carbs

protein
45 37
fat
10 11
sat fat
0-3 0
fiber
5-7 21
sugar calories
0-12 10 450 423
Raspberry French Toast Ingredients 2 slices bread (rye, pumpernickel, flourless) tsp vanilla extract 1 Tbl milk, low-fat , 2% 2 Tbls protein powder, vanilla 7 egg whites 1 tsp splenda (optional) 1 tsp oil, high oleic safflower 3 Tbls orange juice Spices / Flavoring 1 cups raspberries Preparation: Set bread & raspberries aside Mix egg whites with remaining ingredients.Place bread into mixture and let soak for about 1 minute Pour the bread and rest of mixture into oiled skillet. Cook over medium heat, flip over when golden brown Scoop excess liquid onto bread so it won't burn, continue to cook other side Serve with raspberries on top. carbs
protein
45 43
fat
10 9
sat fat
0-3 1
fiber
5-7 12
sugar calories
0-12 23 450 429
Oatmeal Tuna Snack Ingredients 1 tsp parmesan cheese 13 Tbls oatmeal, uncooked tsp oil, canola 4 oz tuna, canned in water 3 Tbls yogurt, lowfat-plain Spices / Flavoring tsp salt, lite tsp lemon herb seasoning carbs
Preparation: Mix all ingredients in a bowl and season
protein
45 42
fat
10 9
sat fat
0-3 1
fiber
5-7 9
sugar calories
0-12 3 450 433
Chicken Salad
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Ingredients 1 cup bell pepper cup celery 3 oz chicken, broiled 2 tsp lemon juice 2 cups lettuce, romaine 2 tsp mustard, dijon 1 tsp oil, canola cup pasta 2 medium tomatoes 2 tsp vinegar, red wine 4 Tbls yogurt, nonfat-plain 4 slices onions, red Spices / Flavoring tsp salt, lite tsp black pepper tsp dried dill
Preparation: Cook pasta, drain, and set aside. Combine mustard, yogurt, vinegar, lemon juice, dill, salt and pepper to make a dressing. Chop vegetables and toss with chicken, pasta, dressing and lettuce. Enjoy!
carbs
protein
45 45
fat
10 10
sat fat
0-3 0
fiber
5-7 8
sugar calories
0-12 20 450 454
Strawberry Pudding Ingredients tsp vanilla extract 1 tsp splenda (optional) 2 tsp oil, high oleic safflower 1 cups strawberries 5 Tbls protein powder, strawberry 27 Tbls yogurt, nonfat-plain
Preparation: Mix all ingredients in a bowl Serve chilled Tip:For a cool desert put in freezer for about 1 to 2 hours
carbs
45 45
protein
45 41
fat
10 9
sat fat
0-3 1
fiber
5-7 3
sugar calories
0-12 38 450 425
Beef and Bean Burrito Ingredients cup beans, black 5 oz beef, ground lean 3 tortillas, corn tsp oil, high oleic safflower 2 oz cheese, cheddar- nonfat Spices / Flavoring tsp salt, lite
Preparation: Cook meat in pan until brown. (If desired, season with lite salt and pepper). Add remaining ingredients (except for cheese). Top with grated cheese. Place mixture into center of warmed tortilla and roll into a burrito. Enjoy! carbs
45 49
protein
45 42
fat
10 19
sat fat
0-3 6
fiber
5-7 4
sugar calories
0-12 2 450 535
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Monday, December 20 8:00 AM Strawberry Oatmeal 11:00 AM Italian Custard with Blueberries 2:00 PM Egg White Sandwich 5:00 PM Raspberry Shake 8:00 PM Pasta in Tomato Cream Sauce
Tuesday, December 21 8:00 AM Scrambled Eggs with Toast 11:00 AM Blueberry Bar 2:00 PM Stuffed Tomato with Chicken 5:00 PM Power Snack 8:00 PM Beef Stir Fry
CARBS 43 45 48 46 46 228
Wednesday, December 22 8:00 AM Peach Oatmeal with Egg Whites 11:00 AM Tuna Stir Fry 2:00 PM Salmon Patties 5:00 PM Cheese, Orange and Almonds 8:00 PM Thai Chicken Pasta
CARBS 46 42 46 42 45 221
Thursday, December 23 8:00 AM Scrambled Egg Breakfast Tortilla 11:00 AM Tuna and Crackers 2:00 PM Honolulu Seafood Salad 5:00 PM Italian Custard with Pears 8:00 PM Tuna Tortilla
CARBS 49 45 48 42 46 230
Friday, December 24 8:00 AM Pear Parfait 11:00 AM Cottage Cheese and Pears 2:00 PM Egg Pocket 5:00 PM Banana Shake 8:00 PM Mediterranean Pizza
CARBS 42 44 45 45 45 221
Saturday, December 25 8:00 AM Peach Crepes 11:00 AM Chocolate Peanut Butter Bar 2:00 PM Ahi Tuna Tonnato 5:00 PM Strawberry Nut Yogurt 8:00 PM Salmon Salad Lettuce Wrap
CARBS 45 44 48 45 45 227
Sunday, December 26
CARBS
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8:00 AM Strawberry French Toast 11:00 AM Egg White Oatmeal Snack 2:00 PM Turkey, Apple, and Avocado Salad 5:00 PM Chocolate Pudding 8:00 PM Chicken Quesadillas
45 45 45 45 41 221
47 44 32 31 45 199
9 10 9 9 11 48
449 446 389 385 443 2,112
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Mags's Meals for Monday, December 20 - Sunday, December 26 Strawberry Oatmeal Ingredients 1 tsp oil, safflower cup strawberries 8 Tbls protein powder, strawberry 1 cups oatmeal, cooked Spices / Flavoring 1 tsp splenda (optional)
Preparation: Drain juice from thawed strawberries Combine cooked oatmeal with the strawberries and the remaining ingredients Serve immediately
carbs
45 44
protein
45 43
fat
10 8
sat fat
0-3 0
fiber
5-7 8
sugar calories
0-12 7 450 420
Italian Custard with Blueberries Ingredients tsp vanilla extract 1 tsp oil, safflower 5 Tbls protein powder, vanilla 9 Tbls ricotta cheese, non-fat 1 cups blueberries 1 Tbl oatmeal, ground 4 Tbls yogurt, nonfat-plain Spices / Flavoring tsp cinnamon carbs
Preparation: Drain juice from thawed blueberries Mix all ingredients together Sprinkle cinnamon on top Serve immediately or chilled
protein
45 46
fat
10 9
sat fat
0-3 0
fiber
5-7 9
sugar calories
0-12 23 450 445
Egg White Sandwich Ingredients 2 slices bread (rye, pumpernickel, flourless) 3 oz cheddar cheese, low-fat 6 egg whites 1 tsp oil, high oleic safflower Side Dish 1 medium oranges Preparation: Cook egg whites in pan with oil. Season with salt and pepper, as desired. Place on half of bread, grate cheese on top and lay other half of bread on top of that to make a sandwich. Enjoy! carbs
protein
45 46
fat
10 9
sat fat
0-3 2
fiber
5-7 8
sugar calories
0-12 20 450 449
Raspberry Shake
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Ingredients 1 tsp oil, safflower 8 Tbls protein powder, vanilla 9 Tbls yogurt, lowfat-plain 3 Tbls all bran cereal 3 cups raspberries Spices / Flavoring 1 tsp splenda (optional)
carbs
protein
45 45
fat
10 10
sat fat
0-3 0
fiber
5-7 18
sugar calories
0-12 47 450 446
Pasta in Tomato Cream Sauce Ingredients 1 tsp parmesan cheese 3 oz chicken, broiled 1 cups pasta medium tomato 1 Tbl tomato sauce 2 Tbls yogurt, lowfat-plain 1 tsp oil, high oleic safflower Spices / Flavoring tsp italian seasoning tsp salt, lite tsp black pepper tsp garlic powder tsp dried basil
Preparation: Cook pasta in boiling water until al dente. Drain water from pasta and set aside. Dice tomato and combine with remaining ingredients and seasonings (except the parmesan). Serve cream sauce over the pasta and sprinkle with parmesan cheese. Enjoy!
carbs
45 44
protein
45 41
fat
10 11
sat fat
0-3 0
fiber
5-7 2
sugar calories
0-12 6 450 439
Scrambled Eggs with Toast Ingredients 1 Tbl milk, low-fat , 2% 11 egg whites 2 tsp oil, high oleic safflower Spices / Flavoring tsp salt, lite tsp black pepper Side Dish 1 slice bread (rye, pumpernickel, flourless) 2 cups grapes carbs
Preparation: Set bread & grapes aside Mix seasoned egg whites and milk in seperate bowl Add egg mixture to a preheated oiled skillet, Cook over low to medium heat Serve toasted bread and grapes on the side
protein
45 43
fat
10 10
sat fat
0-3 1
fiber
5-7 6
sugar calories
0-12 28 450 430
Blueberry Bar
2 of 11
12/13/2004 12:32 PM
Ingredients 10 Tbls applesauce, unsweetened tsp vanilla extract 4 Tbls oatmeal, uncooked 4 Tbls protein powder, vanilla 7 egg whites 2 tsp oil, high oleic safflower 1 cup blueberries
Preparation: Drain juice from thawed blueberries. Mix egg whites, uncooked oatmeal and remaining ingredients together Spray microwave safe bowl with non-stick cooking spray and pour in mixture. Microwave on high for 2 to 3 minutes. Baking time may vary Make sure it is thoroughly cooked Let cool 2 to 3 minutes carbs protein
45 44
fat
10 11
sat fat
0-3 1
fiber
5-7 10
sugar calories
0-12 11 450 455
45 45
Stuffed Tomato with Chicken Ingredients cup bell pepper 3 slices bread (rye, pumpernickel, flourless) 4 tsp parmesan cheese 3 oz chicken, broiled cup mushrooms 1 tsp oil, olive cup onion cup scallions 1 medium tomato 1 tsp garlic Spices / Flavoring tsp salt, lite tsp black pepper tsp parsley, dried tsp dried basil
Preparation: Dry bread out in 200 degree oven and, once cooled, crumble to make bread crumbs. Set aside. Preheat oven to 350 degrees. Wash and dry tomatoes. Cut in half and remove seeds. Drain upside down on paper towels while preparing stuffing. To make stuffing, combine the basil, parsley, diced chicken, scallions, onion, mushrooms, garlic, parmesan cheese, bread crumbs, salt and pepper. Divide the stuffing between the tomato halves. Place tomatoes in a baking pan. Drizzle oil over the tops of the tomatoes. Bake 25-30 minutes or until filling is crisp and golden. Serve hot. carbs
45 45
protein
45 44
fat
10 14
sat fat
0-3 1
fiber
5-7 11
sugar calories
0-12 7 450 482
Power Snack Ingredients 1 oz cheese, low-fat 7 high fiber crackers 9 medium olives, black 1 medium tomato 10 egg whites Spices / Flavoring tsp salt, lite tsp black pepper carbs
Preparation: Boil eggs for about 15 min. and let cool. Cut eggs in half and discard egg yolks. Season as desired Place on plate along with crackers, cheese, olives and sliced tomatoes
protein
45 40
fat
10 10
sat fat
0-3 2
fiber
5-7 15
sugar calories
0-12 3 450 418
Beef Stir Fry Ingredients 1 cup beef stock 3 oz beef, lean 1 cup broccoli 1 Tbl cornstarch 1 cups mushrooms Preparation: Prepare rice as directed on package while stir frying. Slice beef into thin strips and marinate beef in soy sauce, sesame oil, sherry, and cornstarch for, at least 10 minutes (overnight is okay).
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tsp oil, sesame cup rice, brown cooked cup scallions 2 tsp sherry 1 cup snow peas 2 tsp soy sauce, lite 1 tsp garlic tsp ginger tsp oil, high oleic safflower
Slice broccoli into smaller pieces. Heat wok or deep pan. Add high oleic oil and stir to coat sides. Add meat (with marinade). Stir and fry until barely pink - about 30 seconds to 1 minute. Set meat aside. Add minced ginger and garlic to wok. 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! carbs protein
45 42
Spices / Flavoring tsp black pepper
fat
10 15
sat fat
0-3 3
fiber
5-7 11
sugar calories
0-12 4 450 479
45 44
Peach Oatmeal with Egg Whites Ingredients 1 tsp oil, safflower 9 egg whites cup peach slices, lite canned 1 cups oatmeal, cooked Spices / Flavoring 1 tsp splenda (optional)
Preparation: Cook oatmeal Pour seasoned egg whites into oiled skillet, cook until done Mix oatmeal with rest of ingredients Serve with eggs carbs
45 46
protein
45 42
fat
10 10
sat fat
0-3 0
fiber
5-7 7
sugar calories
0-12 7 450 442
Tuna Stir Fry Ingredients 1 cups bell peppers 2 cups broccoli cup carrots cup celery cup mushrooms cup rice, brown cooked cup scallions 1 cup snow peas 5 oz tuna, canned in water 1 cup water chestnuts 3 tsp soy sauce, lite 1 tsp garlic tsp ginger 1 tsp oil, high oleic safflower Spices / Flavoring tsp black pepper tsp garlic powder carbs
Preparation: Prepare rice as directed on package and keep warm. Heat a large skillet or wok over medium heat and coat with the oil. Add bell pepper, scallions, and garlic and stir fry 15 seconds. Add julienned carrots, celery, water chestnuts, snowpeas, broccoli florets, and mushrooms. Stir fry until vegetables are crisp tender. (Do not overcook.) Combine soy sauce, garlic powder, and ginger stirring until well mixed. Add to skillet or wok. Cook over high heat, stirring frequently until sauce is slightly thickened. Add tuna, stirring to coat well. Enjoy with rice!
protein
45 44
fat
10 8
sat fat
0-3 0
fiber
5-7 20
sugar calories
0-12 14 450 412
Salmon Patties Ingredients 1 tsp lemon juice 4 oz salmon, cooked Preparation: Spread oil in pan.
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2 egg whites tsp oil, high oleic safflower 6 Tbls oatmeal, ground 4 slices onions, red
With exception to the applesauce, mix all ingredients together with spices. Spoon mixture into heated pan with oil and spread to form patties. Cook on low to medium heat until one side is golden brown. Flip over and cook thoroughly on other side Enjoy with applesauce served on the side.
Spices / Flavoring tsp salt, lite tsp black pepper tsp garlic powder tsp dried dill tsp lemon herb seasoning Side Dish 8 Tbls applesauce, unsweetened
carbs
protein
45 44
fat
10 16
sat fat
0-3 2
fiber
5-7 4
sugar calories
0-12 3 450 500
Cheese, Orange and Almonds Ingredients 15 almonds, whole 2 medium oranges 4 oz cheese, cheddar- nonfat
Preparation:
carbs
45 41
protein
45 39
fat
10 7
sat fat
0-3 3
fiber
5-7 10
sugar calories
0-12 37 450 383
Thai Chicken Pasta Ingredients 3 tsp vinegar, balsamic cup bok choy 2 oz chicken, broiled cup lettuce, iceberg 1 cup pasta Tbl peanuts Tbl peanut butter, natural cup water chestnuts 3 tsp soy sauce, lite Spices / Flavoring tsp black pepper tsp ginger carbs
Preparation: Cook pasta in boiling water until al dente. Drain water from pasta and set aside. Combine vinegar, soy sauce, peanut butter, and ginger to make a sauce. Toss with remaining ingredients and serve over pasta. Spice as desired. Enjoy!
protein
45 37
fat
10 8
sat fat
0-3 1
fiber
5-7 2
sugar calories
0-12 6 450 400
Scrambled Egg Breakfast Tortilla
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Ingredients 2 oz cheese, low-fat cup mushrooms cup onion medium tomato 3 tortillas, corn 10 egg whites tsp oil, high oleic safflower Spices / Flavoring tsp salt, lite tsp black pepper
Preparation: Set tortilla and cheese aside Mix egg whites, chopped vegetables, and remaining ingredients together Add oil to skillet and pour in mixture. Cook over medium heat until done Spice as desired Scoop mixture into center of warmed tortilla with cheese layered on bottom carbs protein
45 44
fat
10 13
sat fat
0-3 5
fiber
5-7 4
sugar calories
0-12 3 450 485
45 48
Tuna and Crackers Ingredients 7 high fiber crackers 1 tsp mustard, dijon 1 tsp oil, safflower 2 medium tomatoes 7 oz tuna, canned in water 1 Tbl yogurt, nonfat-plain Side Dish 7 almonds, whole carbs
Preparation: Set crackers, sliced tomato, and almonds aside Mix all remaining ingredients in a bowl Place tuna mixture and tomatoes on top of crackers Serve with almonds on the side
protein
45 47
fat
10 9
sat fat
0-3 2
fiber
5-7 18
sugar calories
0-12 8 450 449
Honolulu Seafood Salad Ingredients 1 Tbl avocado 1 tsp lemon juice 1 cup lettuce, iceberg 1 tsp mustard, dijon 1 cup pasta cup scallions 5 oz shrimp tsp tabasco sauce 1 Tbls walnuts, chopped 1 tsp worcestershire sauce 2 Tbls yogurt, lowfat-plain cup pineapple, chunks in juice Preparation: Cook pasta and drain in a colander. Rinse with cold water. Drain again and set aside. Slice avocado crosswise and brush with lemon juice to prevent darkening. In a mixing bowl, combine the cooked pasta, lettuce, avocado slices, pineapple chunks, and cooked 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 at least 2 hours. Sprinkle with broken walnuts and enjoy! carbs
protein
45 45
fat
10 12
sat fat
0-3 1
fiber
5-7 4
sugar calories
0-12 11 450 480
Italian Custard with Pears
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Ingredients tsp vanilla extract 1 tsp oil, safflower 6 Tbls protein powder, vanilla 5 Tbls ricotta cheese, non-fat cup pear halves, lite canned 4 Tbls oatmeal, ground 7 Tbls yogurt, nonfat-plain Spices / Flavoring tsp cinnamon
Preparation: Drain juice from pears Mix all ingredients together Sprinkle cinnamon on top Serve immediately or chilled
carbs
protein
45 44
fat
10 9
sat fat
0-3 0
fiber
5-7 3
sugar calories
0-12 13 450 421
Tuna Tortilla Ingredients medium apple cup celery cup cucumber cup lettuce, iceberg 1 tsp oil, safflower 3 tortillas, corn 7 oz tuna, canned in water 2 Tbls yogurt, lowfat-plain Spices / Flavoring tsp salt, lite tsp black pepper tsp lawry's salt free 17 carbs
Preparation: Set tortilla aside. Chop vegetables and combine with remaining ingredients. Scoop mixture into the center of warmed tortilla. Roll tortilla and enjoy!
protein
45 44
fat
10 9
sat fat
0-3 2
fiber
5-7 5
sugar calories
0-12 6 450 437
Pear Parfait Ingredients tsp vanilla extract 4 Tbls oatmeal, uncooked 1 tsp oil, safflower 9 Tbls protein powder, vanilla 10 Tbls yogurt, lowfat-plain cup pear halves, lite canned
Preparation: Cut pears into bite-sized pieces. Combine with remaining ingredients. Mix welll and serve.
carbs
45 41
protein
45 47
fat
10 8
sat fat
0-3 0
fiber
5-7 5
sugar calories
0-12 22 450 424
Cottage Cheese and Pears Ingredients 19 Tbls cottage cheese, low-fat 8 Tbls oatmeal, uncooked 1 tsp oil, safflower cup pear halves, lite canned tsp almond extract Preparation: Drain juice from pears Mix ingredients Serve immediately or chilled carbs
protein
45 45
fat
10 11
sat fat
0-3 5
fiber
5-7 7
sugar calories
0-12 15 450 447
Egg Pocket
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Ingredients 1 pocket pita pocket, whole-wheat cup onion 1 medium tomatoes 6 egg whites 1 tsp oil, high oleic safflower 2 oz cheese, cheddar- nonfat Spices / Flavoring tsp salt, lite tsp black pepper tsp dried basil
Preparation: Set pita bread aside. Dice tomato and onion and saute until tender in pan with oil. Season with basil. Add egg whites, salt, and pepper and scramble until egg whites are cooked through. Grate cheese on top and stuff into pita. Enjoy! carbs
45 45
protein
45 46
fat
10 9
sat fat
0-3 0
fiber
5-7 8
sugar calories
0-12 10 450 445
Banana Shake Ingredients 1 medium bananas tsp oil, safflower 9 Tbls protein powder, vanilla 5 Tbls yogurt, lowfat-plain 5 tsp almonds, ground Spices / Flavoring 1 tsp splenda (optional) carbs
Preparation: Add several ice cubes, 1/2 cup water and ingredients to blender. Mix until desired consistency Add additional ice and water if needed
protein
45 45
fat
10 9
sat fat
0-3 2
fiber
5-7 5
sugar calories
0-12 32 450 437
Mediterranean Pizza Ingredients 1 pockets pita pocket, whole-wheat 1 tsp capers 1 tsp parmesan cheese 2 oz chicken, broiled 7 medium olives, black cup spinach, steamed medium tomato 3 Tbls tomato sauce 1 tsp garlic 1 oz cheese, non-fat Spices / Flavoring tsp salt, lite tsp black pepper tsp oregano tsp dried basil carbs
Preparation: Set pita and grated cheese aside. Combine remaining ingredients together and spread over pita. Sprinkle cheese on top. Cook under broiler until cheese melts.Enjoy!
protein
45 40
fat
10 10
sat fat
0-3 0
fiber
5-7 10
sugar calories
0-12 3 450 430
Peach Crepes Ingredients tsp vanilla extract 2 tsp oil, safflower 4 Tbls protein powder, vanilla 7 egg whites 3 Tbls all bran cereal Preparation: Drain juice from peaches, and set aside Crush All Bran cereal, mix with egg whites and remaining ingredients Pour mixture to pancake form in oiled skillet. Cook over
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1 tsp splenda (optional) 1 tsp cocoa, unsweetened Spices / Flavoring 1 cups peach slices, lite canned
medium heat until golden, flip over Place crepe in serving dish, add peaches to the crepe, then roll up carbs
45 44
protein
45 45
fat
10 9
sat fat
0-3 1
fiber
5-7 7
sugar calories
0-12 29 450 437
Chocolate Peanut Butter Bar Ingredients 11 Tbls applesauce, unsweetened tsp vanilla extract 7 Tbls oatmeal, uncooked Tbl peanut butter, natural 4 Tbls protein powder, vanilla 6 egg whites 1 tsp splenda (optional) 1 tsp oil, high oleic safflower tsp cocoa, unsweetened Preparation: Mix egg whites, uncooked oatmeal, applesauce and remaining ingredients Spray baking dish with non-stick cooking spray. Pour in mixture and microwave on high for 2 to 3 minutes. Baking time may vary Make sure it is thoroughly cooked Let cool 2 to 3 minutes carbs
protein
45 44
fat
10 10
sat fat
0-3 1
fiber
5-7 8
sugar calories
0-12 0 450 442
Ahi Tuna Tonnato Ingredients 3 tsp capers lemon 11 medium olives, black 1 cups pasta 7 oz tuna steak 1 Tbl yogurt, nonfat-plain Spices / Flavoring tsp salt, lite tsp black pepper tsp parsley, dried
Preparation: Cook tuna under broiler until flaky. Meanwhile, cook pasta until al dente and set aside. Puree tuna in food processor. Transfer to mixing bowl. Add other ingredients. Mix well and toss with hot pasta. Enjoy!
carbs
45 47
protein
45 43
fat
10 10
sat fat
0-3 0
fiber
5-7 3
sugar calories
0-12 3 450 450
Strawberry Nut Yogurt Ingredients tsp vanilla extract tsp oil, safflower 4 Tbls protein powder, vanilla Tbl walnuts, chopped 23 Tbls yogurt, lowfat-plain 2 cups strawberries Spices / Flavoring 1 tsp splenda (optional) carbs
Preparation: Drain juice from thawed strawberries Mix all ingredients together Serve immediately or chilled
protein
45 35
fat
10 9
sat fat
0-3 0
fiber
5-7 6
sugar calories
0-12 39 450 397
Salmon Salad Lettuce Wrap
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12/13/2004 12:32 PM
Ingredients 2 tsp lemon juice 2 cups lettuce, romaine tsp oil, safflower cup onion medium orange 5 oz salmon, cooked 2 medium apples cup celery 3 Tbls yogurt, nonfat-plain Spices / Flavoring tsp salt, lite tsp black pepper tsp lemon herb seasoning Side Dish 1 high fiber cracker
Preparation: Set lettuce, peeled orange, and crackers aside. Finely chop apple and vegetables. Combine with all remaining ingredients and spices (as desired). Scoop mixture into center of lettuce leaves and roll into a wrap. Enjoy with crackers and orange on the side!
carbs
protein
45 45
fat
10 16
sat fat
0-3 3
fiber
5-7 12
sugar calories
0-12 32 450 500
Strawberry French Toast Ingredients 2 slices bread (rye, pumpernickel, flourless) tsp vanilla extract 1 Tbl milk, low-fat , 2% 3 Tbls protein powder, vanilla 7 egg whites 1 tsp splenda (optional) 1 tsp oil, high oleic safflower 2 Tbls orange juice Spices / Flavoring 2 cups strawberries Preparation: Set bread & strawberries aside. Mix egg whites with remaining ingredients.Place bread into mixture and let soak for about 1 minute Pour the bread and rest of mixture into oiled skillet. Cook over medium heat, flip over when golden brown Scoop excess liquid onto bread so it won't burn, continue to cook other side Serve with strawberries on top. carbs
protein
45 46
fat
10 9
sat fat
0-3 1
fiber
5-7 11
sugar calories
0-12 21 450 445
Egg White Oatmeal Snack Ingredients 9 egg whites 4 tsp almonds, ground 10 Tbls oatmeal, ground Preparation: Cook egg whites in pan. Add ground oatmeal and ground almonds to hot egg whites. Add salt to flavor. carbs
protein
45 43
fat
10 10
sat fat
0-3 2
fiber
5-7 4
sugar calories
0-12 0 450 438
Turkey, Apple, and Avocado Salad 3 medium apples 1 Tbl avocado cup celery 2 tsp lemon juice 2 cups lettuce, iceberg medium orange 6 tsp raisins Preparation: Peel orange and set aside. Make the dressing by mixing the lemon juice, yogurt, curry powder and salt. Set aside. Chop turkey,apple, and vegetables. Toss all ingredients
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cup scallions medium tomato 10 slices turkey breast, deli-style 3 Tbls yogurt, nonfat-plain
together with dressing. Enjoy with orange(s) on the side!
Spices / Flavoring tsp curry powder tsp salt, lite carbs

protein
45 32
fat
10 9
sat fat
0-3 0
fiber
5-7 11
sugar calories
0-12 40 450 389
Chocolate Pudding Ingredients tsp vanilla extract 1 Tbl protein powder, chocolate 1 tsp splenda (optional) 2 tsp oil, high oleic safflower 35 Tbls yogurt, nonfat-plain 1 tsp cocoa, unsweetened
carbs
45 45
protein
45 30
fat
10 9
sat fat
0-3 1
fiber
5-7 0
sugar calories
0-12 35 450 381
Chicken Quesadillas Ingredients 1 Tbl avocado 2 oz cheddar cheese, low-fat 3 oz chicken, broiled 3 Tbls salsa 1 tortilla, corn Spices / Flavoring tsp salt, lite Side Dish 1 medium oranges carbs
Preparation: Peel orange and set aside. Place tortilla in pan. Grate cheese on top of tortilla and add chicken, avocado, and salsa. Cook over low to medium heat until cheese melts and tortilla begins to crisp. Fold over in half and serve. Enjoy with orange on the side!
protein
45 44
fat
10 10
sat fat
0-3 2
fiber
5-7 5
sugar calories
0-12 23 450 426
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Monday, December 27 8:00 AM Apple Cinnamon Muffin 11:00 AM Spicy Pork Taco 2:00 PM Cucumber-Tomato Pita 5:00 PM Banana Berry Smoothie 8:00 PM Eggplant Parmesan
Tuesday, December 28 8:00 AM Veggie Scramble 11:00 AM Chocolate Coconut Bar 2:00 PM Chinese Chicken Salad 5:00 PM Turkey and Crackers 8:00 PM Chicken Cauliflower Curry
CARBS 45 45 45 44 44 223
Wednesday, December 29 8:00 AM Chocolate Muffin 11:00 AM Chocolate Shake 2:00 PM Thai Chicken Lettuce Wrap 5:00 PM Egg Whites, Orange and Walnuts 8:00 PM Tuna Dijon
CARBS 45 45 45 48 45 228
Thursday, December 30 8:00 AM Toast and Poached Eggs 11:00 AM Chocolate Banana Soy Smoothie 2:00 PM Pineapple Waldorf Salad 5:00 PM Chocolate Banana Dip 8:00 PM Eggplant and Pork
CARBS 44 45 45 45 46 225
Friday, December 31 8:00 AM Cinnamon Raisin French Toast 11:00 AM Strawberry Banana Shake 2:00 PM Mexican Pita Pocket 5:00 PM Peanut Butter Chocolate Shake 8:00 PM Turkey Stroganoff
CARBS 45 47 50 46 45 233
Saturday, January 1 8:00 AM Strawberry Crepes 11:00 AM Apple Cinnamon Bar 2:00 PM Taco Salad 5:00 PM Peanut Butter Shake 8:00 PM Beef Vegetable Soup
CARBS 46 45 44 45 45 225
Sunday, January 2
CARBS
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8:00 AM Blueberry French Toast 11:00 AM Blue Moon Soy Smoothie 2:00 PM Stuffed Tomato with Tuna 5:00 PM Strawberry Apple Dip 8:00 PM Szechuan Chicken in Peanut Sauce
45 46 48 46 42 227
45 43 50 36 43 217
10 11 11 10 9 51
450 455 491 418 421 2,235
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2 of 2
12/13/2004 12:32 PM
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Mags's Meals for Monday, December 27 - Sunday, January 2 Apple Cinnamon Muffin Ingredients 8 Tbls protein powder, vanilla tsp baking soda 1 tsp splenda (optional) 4 tsp almonds, ground 9 Tbls oatmeal, ground 1 piece apple, dried Spices / Flavoring tsp cinnamon carbs
protein
45 43
fat
10 9
sat fat
0-3 2
fiber
5-7 5
sugar calories
0-12 3 450 429
Spicy Pork Taco Ingredients cup bell pepper cup lettuce, iceberg cup onion 3 Tbls salsa 1 medium tomato 2 tortillas, corn oz cheese, non-fat 6 oz ground pork tsp oil, high oleic safflower Spices / Flavoring tsp cumin tsp salt, lite carbs
Preparation: Saute pork in oil over medium heat until cooked through. Dice vegetables and add to pork with salsa and seasonings (as desired) and simmer. Spoon filling into center of each warmed tortilla. Top with cheese and lettuce. Fold sides together and enjoy!
protein
45 45
fat
10 12
sat fat
0-3 7
fiber
5-7 6
sugar calories
0-12 11 450 456
Cucumber-Tomato Pita Ingredients 1 pocket pita pocket, whole-wheat cup cucumber cup lettuce, iceberg 1 tsp oil, safflower 2 medium tomatoes 2 Tbls yogurt, lowfat-plain 1 slice onion, red Spices / Flavoring tsp salt, lite tsp black pepper tsp dried basil tsp dried dill Side Dish 9 egg whites carbs
Preparation: Set pita aside. Hard boil eggs, peel, and discard egg yolk. Set egg whites aside. Toss chopped vegetables together with remaining ingredients and seasonings, as desired. Stuff into pita bread and serve with egg whites on the side. Enjoy!
protein
45 42
fat
10 9
sat fat
0-3 0
fiber
5-7 8
sugar calories
0-12 10 450 429
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Banana Berry Smoothie Ingredients 1 medium bananas 2 tsp oil, safflower 10 Tbls protein powder, vanilla 3 Tbls all bran cereal 1 tsp splenda (optional) cup blueberries cup strawberries
carbs
45 44
protein
45 43
fat
10 10
sat fat
0-3 1
fiber
5-7 9
sugar calories
0-12 31 450 438
Eggplant Parmesan Ingredients 3 slices bread (rye, pumpernickel, flourless) 6 tsp parmesan cheese 4 cups eggplant 1 tsp oil, olive cup onion medium tomato 1 Tbl tomato sauce 1 egg white tsp garlic 2 oz cheese, non-fat Spices / Flavoring tsp salt, lite tsp black pepper tsp dried basil tsp italian seasoning Preparation: Dry bread out in a 250 degree oven. Once all moisture is gone, crumble into bread crumbs and set aside. Meanwhile, trim ends of eggplant and slice crosswise into circles of equal thickness (approximately 1/4"). Lay slices on paper towel and sprinkle with salt. Let the eggplant "drain" for 15 minutes. In the meantime, saute onion and garlic until tender in a saucepan. Add tomato, tomato sauce, basil, salt, and pepper. Simmer for 10 minutes on low, adding water if necessary. 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. carbs
protein
45 40
fat
10 11
sat fat
0-3 1
fiber
5-7 20
sugar calories
0-12 13 450 459
Veggie Scramble Ingredients 1 cups broccoli 1 cups cauliflower 1 cup onion 3 medium tomatoes 8 egg whites 1 cups bell peppers 1 tsp oil, high oleic safflower Spices / Flavoring tsp salt, lite tsp black pepper Side Dish 1 slice bread (rye, pumpernickel, flourless) carbs
Preparation: Set bread aside Add all chopped vegetables (except tomatoes) to oiled skillet, saute on medium heat for about a minute Add seasoned egg whites and tomatoes to skillet, cook until eggs are done Serve with bread on the side
protein
45 44
fat
10 10
sat fat
0-3 0
fiber
5-7 21
sugar calories
0-12 25 450 438
Chocolate Coconut Bar
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Ingredients 10 Tbls applesauce, unsweetened tsp vanilla extract 7 Tbls oatmeal, uncooked 4 Tbls protein powder, vanilla 7 egg whites 2 Tbls coconut, slivered 1 tsp splenda (optional) tsp oil, high oleic safflower tsp cocoa, unsweetened
Preparation: Mix egg whites, uncooked oatmeal and remaining ingredients together Spray baking dish with non-stick cooking spray. Pour in mixture and microwave on high for 2 to 3 minutes. Baking time may vary Make sure it is thoroughly cooked Let cool 2 to 3 minutes carbs protein
45 46
fat
10 8
sat fat
0-3 2
fiber
5-7 8
sugar calories
0-12 0 450 436
45 45
Chinese Chicken Salad Ingredients 1 Tbl almonds, slivered 1 cup celery 4 oz chicken, broiled 2 cups lettuce, iceberg 1 cup mandarin oranges tsp oil, sesame cup scallions 2 tsp vinegar, red wine 1 cup water chestnuts 3 tsp soy sauce, lite cup pineapple, chunks in juice tsp splenda (optional) tsp salt, lite 1 slice onion, red Spices / Flavoring tsp black pepper tsp ginger tsp cilantro carbs
Preparation: Make dressing by mixing soy sauce, vinegar, splenda, oil, cilantro, minced ginger, salt, and pepper. Dice vegetables and toss with remaining ingredients and dressing. Enjoy!
protein
45 43
fat
10 10
sat fat
0-3 1
fiber
5-7 8
sugar calories
0-12 25 450 442
Turkey and Crackers Ingredients 1 Tbl avocado 6 high fiber crackers 4 Tbls cream cheese, non-fat 2 medium tomatoes 12 slices turkey breast, deli-style
Preparation: Layer crackers with turkey, sliced tomato and remailning ingredients.
carbs
45 44
protein
45 46
fat
10 10
sat fat
0-3 0
fiber
5-7 15
sugar calories
0-12 9 450 450
Chicken Cauliflower Curry
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Ingredients 3 cups cauliflower 5 oz skinless chicken breast cup chick/vegie stock 1 cup onion cup rice, brown cooked 2 medium tomatoes 1 Tbl tomato paste 1 Tbl tomato sauce 3 Tbls yogurt, lowfat-plain 2 tsp garlic tsp ginger 1 tsp oil, high oleic safflower Spices / Flavoring tsp cilantro 1 tsp curry powder tsp salt, lite tsp black pepper tsp cayenne pepper
Preparation: Cook cauliflower in boiling water for 3 minutes. With slotted spoon remove cauliflower and place in bowl. Prepare rice as directed on package and keep warm. Heat half of the oil in a skillet, add onion and garlic and saute until softened. Stir in stock, cauliflower, curry powder, ginger, salt, tomato sauce, and tomatoes. Cover and simmer for 8 minutes. Remove cover and cook 3 to 5 minutes longer or until some of the liquid has evaporated and cauliflower is tender. 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. carbs protein
45 46
fat
10 9
sat fat
0-3 0
fiber
5-7 16
sugar calories
0-12 21 450 437
45 43
Chocolate Muffin Ingredients 8 Tbls protein powder, chocolate tsp baking soda 2 tsp splenda (optional) 4 tsp almonds, ground 10 Tbls oatmeal, ground tsp cocoa, unsweetened
Preparation: For a muffin, add 1/2 cup water, mix and microwave without lid for about 2 minutes. Let cool For a warm cereal, add 1/2 cup warm water and eat with a spoon carbs
45 44
protein
45 44
fat
10 10
sat fat
0-3 2
fiber
5-7 6
sugar calories
0-12 0 450 442
Chocolate Shake Ingredients 2 tsp oil, safflower 7 Tbls protein powder, chocolate 22 Tbls all bran cereal 2 tsp splenda (optional) 8 Tbls yogurt, nonfat-plain tsp cocoa, unsweetened
Preparation: Add several ice cubes and ingredients to blender. Mix until desired consistency Add additional if needed
carbs
45 45
protein
45 43
fat
10 9
sat fat
0-3 1
fiber
5-7 29
sugar calories
0-12 24 450 433
Thai Chicken Lettuce Wrap Ingredients 1 tsp vinegar, balsamic 2 cups bean sprouts cup celery 3 oz chicken, broiled tsp oil, peanut Preparation: Set crackers, mandarin orange, and lettuce aside. Combine peanut butter, vinegar, soy sauce, pepper, and ginger to make a sauce.
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Tbl peanut butter, natural 1 cup water chestnuts 1 tsp soy sauce, lite 3 cups lettuce, romaine
Combine chopped vegetables, remaining ingredients, and peanut sauce. Scoop mixture into center of lettuce leaves and wrap together. Enjoy with crackers and mandarin orange on the side!
Spices / Flavoring tsp black pepper tsp ginger tsp cilantro Side Dish 1 high fiber cracker cup mandarin oranges
carbs
protein
45 43
fat
10 9
sat fat
0-3 1
fiber
5-7 12
sugar calories
0-12 21 450 429
Egg Whites, Orange and Walnuts Ingredients 12 almonds, whole 3 medium oranges 11 egg whites
Preparation: Boil eggs for about 15 min. and let cool. Cut eggs in half and discard egg yolks. carbs
45 47
protein
45 46
fat
10 6
sat fat
0-3 3
fiber
5-7 10
sugar calories
0-12 40 450 426
Tuna Dijon Ingredients 1 cups broccoli 1 cup cauliflower 3 tsp mustard, dijon 1 cup pasta 4 oz tuna, canned in water 4 Tbls yogurt, lowfat-plain 1 tsp oil, high oleic safflower Spices / Flavoring tsp salt, lite tsp black pepper tsp parsley, dried tsp garlic powder tsp dried dill carbs
Preparation: Boil pasta in water until al dente. Drain water from pasta and set aside. Combine remaining ingredients and seasonings and toss with pasta. Enjoy!
protein
45 44
fat
10 10
sat fat
0-3 0
fiber
5-7 8
sugar calories
0-12 9 450 446
Toast and Poached Eggs Ingredients 3 slices bread (rye, pumpernickel, flourless) 5 egg whites tsp oil, high oleic safflower 2 oz cheese, cheddar- nonfat Spices / Flavoring tsp salt, lite tsp black pepper Side Dish cup grapes Preparation: Toast bread and place on serving plate Add 1/4 cup of water to a small bowl or cup and microwave on high until hot. Add egg whites and oil to water and pierce with a fork a couple of times. Cover with plastic wrap and cook until done (approximately 1 minute - microwaves may vary) Spice as desired Serve remaining ingredients on side
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9 almonds, whole carbs

protein
45 44
fat
10 9
sat fat
0-3 2
fiber
5-7 10
sugar calories
0-12 9 450 433
Chocolate Banana Soy Smoothie Ingredients 1 medium bananas 1 tsp oil, safflower 9 Tbls protein powder, vanilla 8 Tbls soy milk 2 tsp splenda (optional) 1 tsp cocoa, unsweetened
carbs
45 44
protein
45 45
fat
10 10
sat fat
0-3 0
fiber
5-7 3
sugar calories
0-12 30 450 446
Pineapple Waldorf Salad Ingredients medium banana cup mandarin oranges 9 Tbls protein powder, vanilla 1 Tbls walnuts, chopped 1 cup pineapple, chunks in juice cup strawberries 3 Tbls yogurt, nonfat-plain
Preparation: Slice fruit and combine all ingredients. Enjoy!
carbs
45 44
protein
45 41
fat
10 7
sat fat
0-3 0
fiber
5-7 4
sugar calories
0-12 38 450 403
Chocolate Banana Dip Ingredients 1 medium bananas 10 Tbls protein powder, chocolate 8 tsp almonds, ground 5 Tbls yogurt, nonfat-plain Preparation: Set Banana aside Mix remaining ingredients in a bowl Slice banana and dip into chocolate dip carbs
protein
45 46
fat
10 10
sat fat
0-3 4
fiber
5-7 9
sugar calories
0-12 32 450 450
Eggplant and Pork Ingredients 1 cups eggplant tsp oil, olive 10 oz pork chops, lean 1 cup rice, brown cooked Preparation: Saute pork in pan or grill out. Saute eggplant with olive oil. Serve with cooked rice. carbs
protein
45 46
fat
10 14
sat fat
0-3 0
fiber
5-7 7
sugar calories
0-12 3 450 490
Cinnamon Raisin French Toast
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Ingredients 1 slice bread (rye, pumpernickel, flourless) tsp cinnamon tsp vanilla extract 1 Tbl milk, low-fat , 2% 4 Tbls protein powder, vanilla 14 tsp raisins 7 egg whites 1 tsp splenda (optional) 2 tsp oil, high oleic safflower 1 Tbl orange juice
Preparation: Set bread aside. Mix egg whites with remaining ingredients.Place bread into mixture and let soak for about 1 minute Pour the bread and rest of mixture into oiled skillet. Cook over medium heat, flip over when golden brown Scoop excess liquid onto bread so it won't burn, continue to cook other side carbs
45 45
protein
45 44
fat
10 10
sat fat
0-3 1
fiber
5-7 6
sugar calories
0-12 30 450 446
Strawberry Banana Shake Ingredients 1 medium bananas 2 tsp oil, safflower 10 Tbls protein powder, vanilla 3 Tbls yogurt, lowfat-plain 1 cups strawberries Spices / Flavoring 1 tsp splenda (optional) carbs
protein
45 47
fat
10 10
sat fat
0-3 1
fiber
5-7 7
sugar calories
0-12 37 450 462
Mexican Pita Pocket Ingredients 1 Tbl avocado cup beans, pinto 1 pockets pita pocket, whole-wheat cup lettuce, iceberg cup onion Tbl salsa medium tomato 1 oz cheese, cheddar- nonfat 3 oz beef, ground X lean Spices / Flavoring tsp salt, lite tsp black pepper tsp chili powder carbs
Preparation: Saute onions, salsa, and pinto beans until onion becomes tender. Add ground beef and seasonings, as desired, and continue to cook until ground beef is no longer pink. Stuff into pita along with tomato, cheese, and lettuce. Enjoy!
protein
45 45
fat
10 19
sat fat
0-3 6
fiber
5-7 11
sugar calories
0-12 7 450 547
Peanut Butter Chocolate Shake
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Ingredients 1 tsp oil, safflower Tbl peanut butter, natural 5 Tbls protein powder, chocolate 22 Tbls all bran cereal 2 tsp splenda (optional) 8 Tbls yogurt, nonfat-plain tsp cocoa, unsweetened
carbs
45 45
protein
45 38
fat
10 10
sat fat
0-3 1
fiber
5-7 29
sugar calories
0-12 25 450 422
Turkey Stroganoff Ingredients 1 tsp parmesan cheese 1 cup mushrooms cup onion 1 cup pasta 3 oz turkey, lean ground 2 tsp soy sauce, lite tsp oil, high oleic safflower 3 Tbls yogurt, nonfat-plain Spices / Flavoring tsp black pepper carbs
Preparation: Boil pasta until al dente. Drain water from pasta and set side. Saute diced vegetables and turkey in oil until turkey is cooked through and vegetables are tender. Remove from heat and blend in soy sauce, yogurt, and pepper. Serve over pasta and sprinkle with parmesan cheese. Enjoy!
protein
45 42
fat
10 15
sat fat
0-3 5
fiber
5-7 2
sugar calories
0-12 7 450 483
Strawberry Crepes Ingredients 7 egg whites 7 Tbls all bran cereal 1 tsp splenda (optional) 2 tsp oil, high oleic safflower tsp vanilla extract 4 Tbls protein powder, vanilla tsp cocoa, unsweetened Spices / Flavoring 2 tsp syrup, lite 2 cups strawberries Preparation: Drain juice from thawed strawberries, and set aside Crush All Bran cereal, mix with egg whites and remaining ingredients Pour mixture to pancake form in oiled skillet. Cook over medium heat until golden, flip over Place crepe in serving dish, add strawberries to the crepe, then roll up Pour syrup over top carbs
protein
45 46
fat
10 9
sat fat
0-3 1
fiber
5-7 18
sugar calories
0-12 36 450 445
Apple Cinnamon Bar
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Ingredients 10 Tbls applesauce, unsweetened 2 medium apples tsp cinnamon tsp vanilla extract 4 Tbls oatmeal, uncooked 2 tsp oil, safflower 5 Tbls protein powder, vanilla 6 egg whites 1 tsp splenda (optional)
Preparation: Chop apple into small pieces Mix uncooked oatmeal with remaining ingredients Spray baking dish with non-stick cooking spray. Pour in mixture and microwave on high for 2 to 3 minutes. Baking time may vary Make sure it is thoroughly cooked Let cool 2 to 3 minutes carbs protein
45 44
fat
10 10
sat fat
0-3 1
fiber
5-7 11
sugar calories
0-12 13 450 442
45 44
Taco Salad Ingredients cup beans, pinto 2 oz beef, ground lean 2 cups lettuce, iceberg cup onion 4 Tbls salsa 2 medium tomatoes tortilla, corn tsp oil, high oleic safflower 3 oz cheese, cheddar- nonfat Spices / Flavoring tsp salt, lite tsp chili powder tsp cilantro carbs
Preparation: Bake tortilla in oven until crisp and set aside. Saute onions in oil and once tender, add meat with seasonings, as desired, and continue to cook until beef is cooked through thoroughly. Stir in salsa. Toss lettuce, diced tomatoes and seasoned meat together. Break tortilla into pieces and sprinke on top of the salad. Enjoy!
protein
45 43
fat
10 9
sat fat
0-3 2
fiber
5-7 13
sugar calories
0-12 22 450 425
Peanut Butter Shake Ingredients tsp vanilla extract 1 tsp oil, safflower Tbl peanut butter, natural 5 Tbls protein powder, vanilla 22 Tbls all bran cereal 7 Tbls yogurt, nonfat-plain Spices / Flavoring 1 tsp splenda (optional) carbs
protein
45 38
fat
10 10
sat fat
0-3 1
fiber
5-7 28
sugar calories
0-12 24 450 418
Beef Vegetable Soup Ingredients 1 cup beef stock 4 oz beef, lean cup carrots cup celery 2 Tbls corn kernels, boiled cup onion Preparation: In a pan, over medium heat, saute the garlic and onion in oil until tender. Add the ground beef and cook until brown, stirring to break up meat. Drain fat, if necessary, then add the tomatoes, salt, pepper, and beef stock to the meat. Add the chopped carrots to the pan and cook for 5-10 minutes then add the remaining
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cup peas cup potato 1 medium tomato tsp garlic tsp oil, high oleic safflower
diced vegetables . Simmer until vegetables are tender. Adjust seasonings to taste. Enjoy!
Spices / Flavoring tsp salt, lite tsp black pepper 1 tsp parsley, dried carbs
protein
45 45
fat
10 14
sat fat
0-3 4
fiber
5-7 8
sugar calories
0-12 13 450 486
Blueberry French Toast Ingredients 2 slices bread (rye, pumpernickel, flourless) tsp vanilla extract 1 Tbl milk, low-fat , 2% 3 Tbls protein powder, vanilla 7 egg whites 1 tsp splenda (optional) 1 tsp oil, high oleic safflower 1 Tbl orange juice Spices / Flavoring 1 cups blueberries Preparation: Set bread & blueberries aside. Mix egg whites with remaining ingredients.Place bread into mixture and let soak for about 1 minute Pour the bread and rest of mixture into oiled skillet. Cook over medium heat, flip over when golden brown Scoop excess liquid onto bread so it won't burn, continue to cook other side Serve with blueberries on top. carbs
protein
45 44
fat
10 10
sat fat
0-3 1
fiber
5-7 10
sugar calories
0-12 16 450 446
Blue Moon Soy Smoothie Ingredients 1 tsp oil, safflower 8 Tbls protein powder, vanilla 8 Tbls soy milk 2 tsp splenda (optional) 2 cups blueberries tsp cocoa, unsweetened
Preparation: Add ingredients and several ice cubes to blender. Mix until desired consistency Add additional ice if needed
carbs
45 45
protein
45 42
fat
10 10
sat fat
0-3 0
fiber
5-7 11
sugar calories
0-12 32 450 438
Stuffed Tomato with Tuna Ingredients cup bell pepper 3 slices bread (rye, pumpernickel, flourless) 4 tsp parmesan cheese cup mushrooms 1 tsp oil, olive cup onion cup scallions 2 medium tomatoes 5 oz tuna, canned in water 1 tsp garlic Spices / Flavoring tsp salt, lite tsp black pepper Preparation: Dry bread out in 200 degree oven and, once cooled, crumble to make bread crumbs. Set aside. Preheat oven to 350 degrees. Wash and dry tomatoes. Cut in half and remove seeds. Drain upside down on paper towels while preparing stuffing. To make stuffing, combine the oil, basil, parsley, tuna, onion, mushrooms, garlic, parmesan cheese, bread crumbs, salt and pepper. Divide the stuffing between the tomato halves. Place tomatoes in 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.
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tsp parsley, dried tsp dried basil carbs

protein
45 43
fat
10 11
sat fat
0-3 1
fiber
5-7 12
sugar calories
0-12 9 450 463
Strawberry Apple Dip Ingredients tsp cinnamon 2 cups strawberries 8 tsp almonds, ground 6 Tbls protein powder, strawberry 8 Tbls yogurt, nonfat-plain Side Dish 3 medium apples
Preparation: Slice apple and set aside Smash strawberries and yogurt together Mix remaining ingredients Dip apple slices into dip
carbs
45 44
protein
45 36
fat
10 10
sat fat
0-3 4
fiber
5-7 16
sugar calories
0-12 45 450 410
Szechuan Chicken in Peanut Sauce Ingredients 1 cup carrots cup celery 6 oz skinless chicken breast tsp oil, sesame Tbl peanut butter, natural cup rice, brown cooked 2 tsp vinegar, red wine 1 cups water chestnuts 1 tsp soy sauce, lite 2 tsp garlic tsp splenda (optional) tsp ginger tsp oil, high oleic safflower Spices / Flavoring tsp cayenne pepper tsp garlic powder
Preparation: Prepare rice as directed on package while cooking chicken. Make a sauce by mixing soy sauce, splenda, sesame oil, peanut butter, vinegar, garlic powder, and cayenne pepper in a small bowl until smooth. Set aside. Heat wok or frying pan over medium heat and add high oleic oil. Swirl in pan. Add chopped garlic and ginger. Add chicken, stir to coat with oil. Add julienned celery, carrots and water chestnuts. Stir to coat vegetables. Stir-fry until chicken is cooked (about 5 minutes). Pour peanut sauce over mixture and stir to coat. Serve over rice. Enjoy!
carbs
45 42
protein
45 43
fat
10 9
sat fat
0-3 1
fiber
5-7 11
sugar calories
0-12 13 450 421
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Monday, November 29 8:00 AM Banana French Toast 11:00 AM Double Berry Soy Smoothie 2:00 PM Tuna Sandwich 5:00 PM Berry Smoothie 8:00 PM Garlic Chicken Pasta
Tuesday, November 30 8:00 AM Shrimp and Mushroom Omelette 11:00 AM Strawberry Chocolate Bar 2:00 PM Mexican Chicken Salad 5:00 PM Strawberry Raspberry Shake 8:00 PM Shrimp and Vegetable Stir-Fry
CARBS 46 45 47 46 41 225
Wednesday, December 1 8:00 AM Strawberry Peanut Butter Waffles 11:00 AM Chocolate Raspberry Shake 2:00 PM Salmon Lettuce Wrap 5:00 PM Cheese, Apple and Walnuts 8:00 PM Mandarin Chicken with Couscous
CARBS 42 46 45 47 45 225
Thursday, December 2 8:00 AM Fajita Omelette 11:00 AM Strawberry Coconut Pudding 2:00 PM Chicken Ceasar Salad 5:00 PM Italian Custard with Pineapple 8:00 PM Spanish Pilaf with Chicken
CARBS 46 45 42 45 42 220
Friday, December 3 8:00 AM Mocha Muffin 11:00 AM Blueberry Cottage Cheese 2:00 PM Tuna Pita 5:00 PM Chocolate Banana Shake 8:00 PM Beef and Asparigus
CARBS 46 44 53 46 43 232
Saturday, December 4 8:00 AM Blueberry Belgian Waffles 11:00 AM Chocolate Cherry Bar 2:00 PM California Salad 5:00 PM Italian Custard with Strawberries 8:00 PM Chicken Sandwich
CARBS 45 46 44 45 47 227
Sunday, December 5
CARBS
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8:00 AM Orange French Toast 11:00 AM Tuna Avocado Snack 2:00 PM Spinach Mushroom Salad 5:00 PM Strawberry Chocolate Mousse 8:00 PM Tofu Eggplant Gumbo
44 45 42 46 45 222
45 43 46 46 43 223
10 11 11 9 13 54
446 451 451 449 469 2,266
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Mags's Meals for Monday, November 29 - Sunday, December 5 Banana French Toast Ingredients 1 slice bread (rye, pumpernickel, flourless) tsp vanilla extract 1 Tbls milk, low-fat , 2% 4 Tbls protein powder, vanilla 7 egg whites 1 tsp splenda (optional) 2 tsp oil, high oleic safflower Tbl orange juice Spices / Flavoring 1 medium bananas Preparation: Set bread & banana aside. Mix egg whites with remaining ingredients.Place bread into mixture and let soak for about 1 minute Pour the bread and rest of mixture into oiled skillet. Cook over medium heat, flip over when golden brown Scoop excess liquid onto bread so it won't burn, continue to cook other side Serve with sliced banana on top. carbs
protein
45 45
fat
10 10
sat fat
0-3 1
fiber
5-7 4
sugar calories
0-12 24 450 454
Double Berry Soy Smoothie Ingredients 1 tsp oil, safflower 7 Tbls protein powder, vanilla 8 Tbls soy milk 2 Tbls all bran cereal 1 cups strawberries 1 cups raspberries
carbs
45 44
protein
45 40
fat
10 10
sat fat
0-3 0
fiber
5-7 16
sugar calories
0-12 44 450 426
Tuna Sandwich Ingredients 2 slices bread (rye, pumpernickel, flourless) cup cucumber cup lettuce, iceberg 2 tsp mustard, dijon 1 tsp oil, canola 1 medium tomatoes 6 oz tuna, canned in water 2 Tbls yogurt, nonfat-plain Spices / Flavoring tsp salt, lite tsp black pepper tsp dried dill Side Dish 2 medium apples carbs
Preparation: Combine tuna, yogurt, mustard, oil and spices together. Spread mixture on half of bread. Top with sliced vegetables followed by the other half of bread to make a sandwich. Enjoy with pears on the side!
protein
45 46
fat
10 10
sat fat
0-3 0
fiber
5-7 12
sugar calories
0-12 21 450 450
Berry Smoothie
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Ingredients 1 tsp oil, safflower 10 Tbls protein powder, vanilla 2 Tbls all bran cereal 1 cups blueberries 1 cups strawberries cup raspberries Spices / Flavoring 1 tsp splenda (optional)
Preparation: Add several ice cubes, 1/2 cup water and ingredients to blender and mix well Add additional ice and water if needed
carbs
protein
45 45
fat
10 9
sat fat
0-3 0
fiber
5-7 18
sugar calories
0-12 39 450 441
Garlic Chicken Pasta Ingredients cup broccoli cup carrots 3 tsp parmesan cheese 3 oz chicken, broiled tsp oil, peanut tsp oil, sesame 1 cups pasta 1 tsp sherry 2 tsp vinegar, red wine 1 tsp soy sauce, lite 3 tsp garlic Spices / Flavoring tsp black pepper tsp ginger carbs
Preparation: Cook pasta in boiling water and drain water from pasta. Set aside. Stir-fry vegetables in skillet with garlic, vinegar and soy sauce until vegetables are slightly tender. Add sherry and continue to stir-fry until the liquid is reduced by half. Toss in remaining ingredients and seasonings, as desired. Serve over cooked pasta. Enjoy!
protein
45 41
fat
10 10
sat fat
0-3 1
fiber
5-7 2
sugar calories
0-12 4 450 434
Shrimp and Mushroom Omelette Ingredients cup mushrooms cup onion 3 oz shrimp 1 medium tomatoes 6 egg whites 2 tsp oil, high oleic safflower Spices / Flavoring tsp black pepper tsp cayenne pepper Side Dish 1 slice bread (rye, pumpernickel, flourless) 1 cups grapes carbs
Preparation: Set bread and grapes aside In a medium non-stick saute pan, heat oil. Sautee shrimp and all the vegetables for about 3 to 5 minutes, adding desires spices. Remove from heat and set aside. 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 serving plate Serve with bread and grapes on the side
protein
45 44
fat
10 10
sat fat
0-3 1
fiber
5-7 8
sugar calories
0-12 30 450 446
Strawberry Chocolate Bar Ingredients 10 Tbls applesauce, unsweetened tsp vanilla extract Preparation: Drain juice from thawed strawberries Mix egg whites, uncooked oatmeal and remaining ingredients
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6 Tbls oatmeal, uncooked 4 Tbls protein powder, vanilla 7 egg whites 1 tsp splenda (optional) 2 tsp oil, high oleic safflower 1 cup strawberries tsp cocoa, unsweetened
together Spray baking dish with non-stick cooking spray. Pour in mixture and microwave on high for 2 to 3 minutes. Baking time may vary Make sure it is thoroughly cooked Let cool 2 to 3 minutes carbs protein
45 46
fat
10 10
sat fat
0-3 1
fiber
5-7 10
sugar calories
0-12 8 450 454
45 45
Mexican Chicken Salad Ingredients cup beans, pinto 2 oz chicken, broiled 1 cup lettuce, iceberg 6 medium olives, black 1 Tbl salsa medium tomato 2 tortillas, corn 2 oz cheese, cheddar- nonfat Spices / Flavoring tsp salt, lite tsp black pepper tsp chili powder tsp cilantro
Preparation: Bake tortilla in oven until crisp and set aside. Grate or cube cheese and set aside. Toss remaining ingredients and seasonings (as desired) together. Break tortilla into small pieces and sprinkle on top of salad. Sprinkle cheese on top and enjoy!
carbs
45 46
protein
45 43
fat
10 9
sat fat
0-3 1
fiber
5-7 14
sugar calories
0-12 9 450 437
Strawberry Raspberry Shake Ingredients 2 tsp oil, safflower 9 Tbls protein powder, vanilla 4 Tbls all bran cereal 2 cups strawberries 2 cups raspberries
Preparation: Add several ice cubes, 1/2 cup water and ingredients to blender. Mix until desired consistency Add additional ice and water if needed carbs
45 45
protein
45 42
fat
10 9
sat fat
0-3 1
fiber
5-7 23
sugar calories
0-12 49 450 429
Shrimp and Vegetable Stir-Fry Ingredients 1 cups bok choy 1 cup chick/vegie stock 2 cups mushrooms 1 tsp oil, sesame cup rice, brown cooked cup scallions 6 oz shrimp 1 cups snow peas 1 tsp soy sauce, lite 2 tsp garlic tsp ginger 1 tsp oil, high oleic safflower Preparation: Prepare rice as directed on package and keep warm. Peel shrimp (if shrimp is frozen, do not thaw-peel under running cold water). Make a shallow cut lengthwise down back of each shrimp and wash out sand vein. Cut shrimp lengthwise almost into halves. Toss shrimp with soy sauce, sesame oil, and black pepper in bowl. Cover and refrigerate 10 minutes. Heat wok or large skillet and add high oleic oil coating all sides. Add garlic and minced ginger and stir-fry until garlic is light brown. Add shrimp and stir-fry until shrimp is pink. Remove shrimp from wok.
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Spices / Flavoring tsp salt, lite tsp black pepper
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! carbs
protein
45 46
fat
10 10
sat fat
0-3 1
fiber
5-7 10
sugar calories
0-12 2 450 434
Strawberry Peanut Butter Waffles Ingredients tsp vanilla extract Tbl peanut butter, natural 2 Tbls protein powder, vanilla 4 Tbls buttermilk 8 egg whites 6 Tbls all bran cereal tsp baking soda 1 tsp oil, high oleic safflower Spices / Flavoring 2 cups strawberries 1 tsp syrup, lite carbs
Preparation: Drain juice from thawed strawberries and set aside Crush All Bran cereal, mix wilth egg whites, and remaining ingredients Use non-stick cooking spray for waffle iron. Pour mixture into waffle iron. When cooked, top with strawberries and syrup
protein
45 45
fat
10 9
sat fat
0-3 1
fiber
5-7 16
sugar calories
0-12 35 450 429
Chocolate Raspberry Shake Ingredients 2 tsp oil, safflower 8 Tbls protein powder, chocolate 2 tsp splenda (optional) 3 cups raspberries 13 Tbls yogurt, nonfat-plain tsp cocoa, unsweetened
carbs
45 45
protein
45 43
fat
10 9
sat fat
0-3 1
fiber
5-7 17
sugar calories
0-12 49 450 433
Salmon Lettuce Wrap
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Ingredients 1 cup cucumber 1 tsp lemon juice 2 cups lettuce, romaine tsp oil, safflower 5 oz salmon, cooked 3 medium tomatoes 4 Tbls yogurt, lowfat-plain Spices / Flavoring tsp salt, lite tsp black pepper tsp dried dill tsp lemon herb seasoning Side Dish 15 Tbls applesauce, unsweetened
Preparation: Set applesauce and lettuce aside. Chop vegetables and combine with remaining ingredients (spice as desired). Scoop mixture into center of lettuce leaves and wrap together. Enjoy with applesauce on the side!
carbs
protein
45 46
fat
10 17
sat fat
0-3 2
fiber
5-7 10
sugar calories
0-12 16 450 513
Cheese, Apple and Walnuts Ingredients 2 medium apples 6 high fiber crackers 2 Tbls walnuts, chopped 5 oz cheese, cheddar- nonfat
Preparation: Place sliced apple, crackers, cheese and nuts on plate
carbs
45 47
protein
45 44
fat
10 11
sat fat
0-3 1
fiber
5-7 17
sugar calories
0-12 18 450 463
Mandarin Chicken with Couscous Ingredients 1 cup couscous, cooked tsp honey 3 tsp soy sauce, lite 1 Tbl coconut, slivered 1 Tbls almonds, slivered 3 oz chicken, broiled 2 Tbls orange juice Spices / Flavoring tsp cinnamon tsp salt, lite tsp black pepper tsp ginger carbs
Preparation: Set cooked cous cous aside. Combine liquid ingredients and seasonings, as desired, and simmer over medium heat until liquid is reduced by half. Add remaining ingredients and serve over cous cous. Enjoy!
protein
45 44
fat
10 11
sat fat
0-3 1
fiber
5-7 2
sugar calories
0-12 5 450 451
Fajita Omelette
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12/13/2004 12:33 PM
Ingredients 1 cup bell pepper cup onion 2 medium tomatoes 10 egg whites 1 tsp oil, high oleic safflower Spices / Flavoring tsp salt, lite tsp black pepper Side Dish medium orange 1 slice bread (rye, pumpernickel, flourless)
Preparation: Set bread and oranges aside Chop vegetables, saute in oiled pan, then place in seperate bowl, set aside Using the same pan, add egg whites and cook over low to medium heat. Be sure to lift up edges of the eggs making sure uncooked egg slides under and becomes cooked Layer vegetables on one half and fold over Top with salsa Serve bread and oranges on the side. carbs protein
45 43
fat
10 9
sat fat
0-3 0
fiber
5-7 12
sugar calories
0-12 26 450 433
45 45
Strawberry Coconut Pudding Ingredients tsp vanilla extract 1 tsp splenda (optional) 1 tsp oil, high oleic safflower 1 cups strawberries 6 Tbls protein powder, strawberry 2 Tbls ground coconut 23 Tbls yogurt, nonfat-plain
carbs
45 45
protein
45 42
fat
10 10
sat fat
0-3 2
fiber
5-7 3
sugar calories
0-12 34 450 438
Chicken Ceasar Salad Ingredients 1 tsp lemon juice cup lettuce, romaine 1 tsp mustard, dijon tsp oil, olive medium tomato 2 tsp vinegar, red wine 1 tsp worcestershire sauce 1 tsp garlic tsp salt, lite 3 slices bread (rye, pumpernickel, flourless) 2 tsp parmesan cheese 4 oz chicken, broiled slice onion, red Spices / Flavoring tsp lawry's salt free 17 Side Dish cup grapes carbs
Preparation: Set grapes aside. Cut bread into crouton-sized pieces and toss with Lawry's seasoning. Bake in 300 degree oven until bread becomes hard. Set aside. Make the dressing by combining garlic, salt, oil, vinegar, mustard, worcestire sauce, and lemon juice. Dice vegetables and toss with chicken, lettuce, dressing and parmesan cheese. Enjoy with grapes on the side!
protein
45 46
fat
10 11
sat fat
0-3 0
fiber
5-7 8
sugar calories
0-12 5 450 447
Italian Custard with Pineapple
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12/13/2004 12:33 PM
Ingredients tsp vanilla extract 4 Tbls oatmeal, uncooked 1 tsp oil, safflower 6 Tbls protein powder, vanilla 7 Tbls ricotta cheese, non-fat cup pineapple, chunks in juice 3 Tbls yogurt, nonfat-plain Spices / Flavoring tsp cinnamon
Preparation: Drain juice from pineapple Mix all ingredients together Sprinkle cinnamon on top Serve immediately or chilled
carbs
protein
45 45
fat
10 8
sat fat
0-3 0
fiber
5-7 5
sugar calories
0-12 22 450 436
Spanish Pilaf with Chicken Ingredients cup bell pepper 4 oz chicken, broiled cup onion cup rice, brown cooked 1 Tbl salsa medium tomato 3 Tbls tomato sauce 1 tsp garlic 1 tsp oil, high oleic safflower Spices / Flavoring tsp salt, lite tsp black pepper tsp chili powder carbs
Preparation: In skillet, cook chopped onion, bell pepper, and garlic in oil till tender but not brown. Stir in chicken, diced tomato, sauce, rice, chili powder, salsa, black pepper, salt, and 1 cup water. Cover and simmer till rice is tender and most of the liquid is absorbed. Serve warm.
protein
45 46
fat
10 10
sat fat
0-3 0
fiber
5-7 5
sugar calories
0-12 5 450 438
Mocha Muffin Ingredients 9 Tbls protein powder, chocolate tsp baking soda 2 tsp splenda (optional) 1 tsp coffee 2 tsp almonds, ground 10 Tbls oatmeal, ground tsp cocoa, unsweetened
carbs
45 46
protein
45 45
fat
10 8
sat fat
0-3 1
fiber
5-7 6
sugar calories
0-12 0 450 436
Blueberry Cottage Cheese Ingredients 20 Tbls cottage cheese, low-fat 3 Tbls oatmeal, uncooked tsp oil, safflower 1 cups blueberries Spices / Flavoring tsp almond extract carbs
Preparation: Wash and drain blueberries. Mix ingredients Serve immediately or chilled
protein
45 44
fat
10 10
sat fat
0-3 5
fiber
5-7 11
sugar calories
0-12 29 450 442
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12/13/2004 12:33 PM
Tuna Pita Ingredients 1 Tbls avocados cup bean sprouts 1 pocket pita pocket, whole-wheat cup lettuce, romaine 1 medium tomato 5 oz tuna, canned in water 2 Tbls yogurt, lowfat-plain 1 slices onions, red Spices / Flavoring tsp salt, lite tsp black pepper tsp dried dill tsp lemon herb seasoning carbs
Preparation: Heat pita in microwave until slightly warm. Mix tuna, yogurt, avocado, and seasonings together. Dice vegetables and stuff into pita along with tuna mixture, lettuce, and sprouts. Enjoy!
protein
45 42
fat
10 8
sat fat
0-3 0
fiber
5-7 9
sugar calories
0-12 10 450 416
Chocolate Banana Shake Ingredients 1 medium bananas 2 tsp oil, safflower 10 Tbls protein powder, chocolate 2 tsp splenda (optional) 6 Tbls yogurt, nonfat-plain tsp cocoa, unsweetened
carbs
45 46
protein
45 43
fat
10 9
sat fat
0-3 1
fiber
5-7 5
sugar calories
0-12 33 450 437
Beef and Asparigus Ingredients 4 spears asparagus 4 oz beef, lean tsp oil, olive 1 cup rice, brown cooked Preparation: Saute beef in pan or grill out. Steam or boil asparigus. Serve with cooked rice. carbs
protein
45 45
fat
10 18
sat fat
0-3 5
fiber
5-7 4
sugar calories
0-12 2 450 514
Blueberry Belgian Waffles
8 of 12
12/13/2004 12:33 PM
Ingredients 4 Tbls buttermilk 8 egg whites 5 Tbls all bran cereal tsp baking soda 1 tsp oil, high oleic safflower tsp vanilla extract 3 Tbls protein powder, vanilla Spices / Flavoring 1 tsp syrup, lite 1 cups blueberries
Preparation: Drain juice from thawed blueberries and set aside Crush All Bran cereal,mix with egg whites and remaining ingredients Spray waffle iron with non-stick cooking spray. Pour mixture into waffle iron When waffles are done, top with fruit and syrup
carbs
45 45
protein
45 46
fat
10 10
sat fat
0-3 0
fiber
5-7 16
sugar calories
0-12 32 450 454
Chocolate Cherry Bar Ingredients 10 Tbls applesauce, unsweetened tsp vanilla extract 3 Tbls oatmeal, uncooked 4 Tbls protein powder, vanilla 7 egg whites 2 tsp splenda (optional) 2 tsp oil, high oleic safflower 7 tsp cherries, dried tsp cocoa, unsweetened Preparation: Mix egg whites, uncooked oatmeal and remaining ingredients together Spray microwave safe bowl with non-stick cooking spray and pour in mixture. Microwave on high for 2 to 3 minutes. Baking time may vary Make sure it is thoroughly cooked Let cool 2 to 3 minutes carbs
protein
45 43
fat
10 9
sat fat
0-3 1
fiber
5-7 6
sugar calories
0-12 14 450 433
California Salad Ingredients 1 tsp oil, almond Tbl avocado 1 cup bean sprouts cup garbanzo beans high fiber cracker cup cucumber 2 tsp lemon juice 2 cups lettuce, romaine 2 medium tomatoes 2 tsp vinegar, red wine 9 egg whites 4 Tbls yogurt, nonfat-plain 4 slices onions, red Spices / Flavoring tsp salt, lite tsp black pepper tsp parsley, dried tsp dried basil carbs
Preparation: Set cracker(s) aside. Hard boil eggs and set aside to cool. Remove eggs from shell, slice in half and discard egg yolks. Combine yogurt, oil, vinegar, lemon juice and seasonings to make a dressing. Chop vegetables and combine with remaining ingredients. Serve hard boiled eggs on side or slice and place on top of salad. Drizzle dressing on top of salad and enjoy with crackers on the side.
protein
45 44
fat
10 11
sat fat
0-3 2
fiber
5-7 11
sugar calories
0-12 19 450 451
Italian Custard with Strawberries
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12/13/2004 12:33 PM
Ingredients tsp cinnamon tsp vanilla extract 1 tsp oil, safflower 5 Tbls protein powder, vanilla 7 Tbls ricotta cheese, non-fat cup strawberries 6 Tbls oatmeal, ground 3 Tbls yogurt, nonfat-plain
Preparation: Drain juice from thawed strawberries Mix all ingredients together Sprinkle cinnamon on top Serve immediately or chilled
carbs
45 44
protein
45 44
fat
10 10
sat fat
0-3 0
fiber
5-7 4
sugar calories
0-12 9 450 442
Chicken Sandwich Ingredients 2 slices bread (rye, pumpernickel, flourless) 1 oz cheese, low-fat 3 oz chicken, broiled cup lettuce, iceberg 2 tsp mustard Side Dish 1 medium oranges carbs
Preparation: Layer sliced cheese and lettuce on chicken. Enjoy!
protein
45 43
fat
10 8
sat fat
0-3 2
fiber
5-7 8
sugar calories
0-12 20 450 428
Orange French Toast Ingredients 1 slice bread (rye, pumpernickel, flourless) tsp vanilla extract 1 Tbl milk, low-fat , 2% 2 tsp oil, safflower 4 Tbls protein powder, vanilla 6 egg whites 1 tsp splenda (optional) 2 Tbls orange juice Spices / Flavoring 1 medium oranges Preparation: Set bread & orange aside. Mix egg whites with remaining ingredients.Place bread into mixture and let soak for about 1 minute Pour the bread and rest of mixture into oiled skillet. Cook over medium heat, flip over when golden brown Scoop excess liquid onto bread so it won't burn, continue to cook other side Serve with oranges on top carbs
protein
45 44
fat
10 10
sat fat
0-3 1
fiber
5-7 6
sugar calories
0-12 27 450 442
Tuna Avocado Snack Ingredients 2 Tbls avocados 6 high fiber crackers 2 tsp mustard, dijon 2 medium tomatoes 6 oz tuna, canned in water 3 Tbls yogurt, nonfat-plain
Preparation: Set crackers and sliced tomatoes aside Mix all remaining ingredients in a bowl Place tuna mixture and tomatoes on top of crackers
carbs
45 44
protein
45 42
fat
10 11
sat fat
0-3 1
fiber
5-7 16
sugar calories
0-12 10 450 443
Spinach Mushroom Salad
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12/13/2004 12:33 PM
Ingredients 1 slice bread (rye, pumpernickel, flourless) 1 tsp parmesan cheese 3 tsp lemon juice 2 cups mushrooms 1 tsp mustard, dijon 1 tsp oil, olive 3 medium tomatoes 1 tsp garlic 5 slices onions, red 4 cups spinach, raw Spices / Flavoring tsp salt, lite tsp black pepper tsp dried basil tsp lawry's salt free 17 Side Dish 9 egg whites
Preparation: Cut bread into crouton size pieces. Place on a baking sheet and sprinkle with Lawry's. Bake in oven until bread is crusty. Set aside. Hard boil eggs, peel, remove yolks, and set aside. Chop vegetables and place on spinach. Make a dressing by mixing seasonings, garlic, mustard, lemon juice and oil. Drizzle over salad and toss with parmesan cheese and croutons. Serve with hard boiled eggs on the side or sliced on top. Enjoy!
carbs
protein
45 45
fat
10 11
sat fat
0-3 1
fiber
5-7 13
sugar calories
0-12 16 450 443
Strawberry Chocolate Mousse Ingredients 1 medium bananas tsp vanilla extract 1 tsp oil, safflower 8 oz tofu, extra firm 1 tsp splenda (optional) cup strawberries 6 Tbls protein powder, strawberry 2 Tbls yogurt, nonfat-plain tsp cocoa, unsweetened
Preparation: Drain juice from thawed strawberries and set aside Mash tofu and bananas with fork Add all remaining ingredients, stir until smooth Serve chilled
carbs
45 45
protein
45 45
fat
10 8
sat fat
0-3 0
fiber
5-7 4
sugar calories
0-12 30 450 432
Tofu Eggplant Gumbo
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12/13/2004 12:33 PM
Ingredients 1 cups bell peppers cup carrots 3 cups chick/vegie stock 1 Tbl corn kernels, boiled 1 cup eggplant cup okra cup onion cup squash, yellow 16 oz tofu, extra firm 1 medium tomatoes 1 tsp garlic 1 tsp oil, high oleic safflower Spices / Flavoring tsp salt, lite tsp parsley, dried tsp paprika tsp dried basil 1 tsp tabasco sauce
Preparation: In a large saucepan, combine minced onion, vegetable stock, diced tomato, sliced carrots, and chopped celery. Bring to a boil and simmer for 10 minutes. Chop the okra, bell pepper, eggplant, and squash. Add to the saucepan along with corn, garlic, and seasonings, to taste. Continue simmering for another 10 mintues. Cube the tofu and add to saucepan. Simmer an addtional 5 minutes. Enjoy!
carbs
protein
45 42
fat
10 13
sat fat
0-3 0
fiber
5-7 12
sugar calories
0-12 17 450 461
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12 of 12
12/13/2004 12:33 PM
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Monday, December 6 8:00 AM Avocado And Tomato Omelette 11:00 AM Turkey Scramble 2:00 PM Turkey Avocado Wrap 5:00 PM Chicken Lettuce Wrap 8:00 PM Linguine with Clam and Tomato Sauce
Tuesday, December 7 8:00 AM Frittata with Spinach and Ham 11:00 AM Tuna Salad Lettuce Wrap 2:00 PM Baked Emerald Tuna 5:00 PM Grilled Halibut Dijon 8:00 PM Grilled Tuna Balsamico
CARBS 46 46 45 45 44 226
Wednesday, December 8 8:00 AM Chocolate Cherry Muffin 11:00 AM Mushroom Topped Fillets 2:00 PM Beef and Lentil Stew 5:00 PM Chicken Tortilla Soup 8:00 PM Parmesan Glazed Chicken
CARBS 44 45 45 46 45 225
Thursday, December 9 8:00 AM Greek Omelette 11:00 AM Turkey and Bean Stew 2:00 PM Turkey Chili 5:00 PM Chicken Broccoli Bisque 8:00 PM Turkey Tostada
CARBS 51 46 45 46 51 239
Friday, December 10 8:00 AM Chocolate Coconut Muffin 11:00 AM Chicken and Spinach Stir Fry 2:00 PM Chicken Broccoli Stir Fry 5:00 PM Garlic Chicken with Artichokes 8:00 PM Turkey Scaloppini
CARBS 45 41 43 47 49 225
Saturday, December 11 8:00 AM Chocolate Strawberry Muffin 11:00 AM Salmon Stir Fry 2:00 PM Salmon Salad 5:00 PM Black Bean Pita 8:00 PM Ham Lettuce Wrap
CARBS 46 45 42 44 45 222
Sunday, December 12
CARBS
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12/13/2004 12:34 PM
8:00 AM Strawberry Coconut Muffin 11:00 AM Chicken Pineapple Pizza 2:00 PM Egg and Kidney Bean Salad 5:00 PM Braised Lamb 8:00 PM Pasta Primavera with Chicken
44 45 48 43 46 226
46 43 45 47 39 220
10 9 9 12 11 51
450 433 453 468 439 2,243
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2 of 2
12/13/2004 12:34 PM
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Mags's Meals for Monday, December 6 - Sunday, December 12 Avocado And Tomato Omelette Ingredients 2 medium tomatoes 11 egg whites 1 Tbl avocado tsp oil, high oleic safflower Spices / Flavoring tsp salt, lite tsp black pepper Side Dish 1 slice bread (rye, pumpernickel, flourless) 1 medium oranges Preparation: Set bread aside Slice tomatoes, and avocado. Set aside In a seperate bowl, beat egg whites and add desired spices Add oil to skillet and cook eggs over low to medium heat. Lift up edges of the eggs making sure uncooked egg slides under and becomes cooked 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. carbs
protein
45 46
fat
10 8
sat fat
0-3 0
fiber
5-7 9
sugar calories
0-12 27 450 436
Turkey Scramble Ingredients 1 cups mushrooms 1 medium tomatoes 2 oz turkey, lean ground 1 cups zucchini 5 egg whites tsp oil, high oleic safflower Spices / Flavoring tsp salt, lite tsp black pepper Side Dish 5 Tbls applesauce, unsweetened 2 slices bread (rye, pumpernickel, flourless) carbs
Preparation: Set bread and applesauce aside Add turkey and all vegetables, (except tomatoes) to oiled skillet Cook until turkey is done Add seasoned egg whites and tomatoes to skillet Cook on medium heat until egg whites are done Serve with applesauce on the side
protein
45 44
fat
10 12
sat fat
0-3 3
fiber
5-7 11
sugar calories
0-12 9 450 464
Turkey Avocado Wrap Ingredients 1 Tbl avocado cup cucumber 1 cup lettuce, iceberg 2 tsp mustard, dijon cup onion 1 medium tomato 1 tortillas, 8 in. flour 8 slices turkey breast, deli-style 2 Tbls yogurt, lowfat-plain Preparation: Hardboil eggs, cool, peel, and discard yolks. Set egg whites aside. Mix yogurt, avocado, and seasonings together and spread on warmed tortilla(s). Layer turkey, sliced vegetables, and lettuce on top. Roll into a wrap and enjoy with egg whites on the side!
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Side Dish 3 egg whites carbs

protein
45 44
fat
10 14
sat fat
0-3 3
fiber
5-7 4
sugar calories
0-12 8 450 514
Chicken Lettuce Wrap Ingredients 2 oz cheese, low-fat 3 oz chicken, broiled cup garbanzo beans cup cucumber 2 cups lettuce, romaine 1 medium tomato Spices / Flavoring tsp black pepper tsp dried basil tsp lemon herb seasoning Side Dish 1 high fiber crackers carbs
Preparation: Set crackers and lettuce aside. Chop vegetables and combine with remaining ingredients. Scoop mixture into center of lettuce leaves and fold edges together. Serve with crackers on the side.
protein
45 46
fat
10 11
sat fat
0-3 4
fiber
5-7 13
sugar calories
0-12 4 450 483
Linguine with Clam and Tomato Sauce Ingredients 2 tsp parmesan cheese 5 oz clams 1 tsp oil, olive cup onion cup pasta 3 medium tomatoes 1 tsp garlic tsp splenda (optional) Spices / Flavoring tsp salt, lite tsp black pepper tsp parsley, dried tsp dried basil
Preparation: Cook pasta in boiling water until al dente while preparing the rest of the meal. Heat oil in skillet and add minced garlic and onion. Cook over moderate heat until onion is tender. Add liquid from the clams, diced tomato, pinch of splenda, and seasonings, to taste, to the skillet. Stir and continue to cook until the sauce begins to thicken slightly. A few minutes before removing from 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! carbs
45 43
protein
45 45
fat
10 10
sat fat
0-3 1
fiber
5-7 6
sugar calories
0-12 14 450 442
Frittata with Spinach and Ham
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12/13/2004 12:34 PM
Ingredients cup scallions 2 cups spinach, steamed 3 egg whites 1 tsp garlic 3 slices ham, lean 1 tsp oil, high oleic safflower Spices / Flavoring tsp salt, lite tsp black pepper Side Dish slice bread (rye, pumpernickel, flourless) 2 medium oranges
Preparation: Peel orange and set aside. Squeeze any excess moisture from spinach and chop. Set aside. Heat the oil in a skillet and stir in the scallions, finely sliced, and cook for 3-4 minutes. Add the minced garlic and diced ham and stir until garlic is golden. Stir in the spinach and cook until heated through. Season with salt and pepper. 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. carbs protein
45 43
fat
10 9
sat fat
0-3 1
fiber
5-7 21
sugar calories
0-12 29 450 433
45 45
Tuna Salad Lettuce Wrap Ingredients 1 cup cucumber 2 eggs (egg whites) tsp lemon juice 1 cup lettuce, romaine tsp oil, safflower 1 cup onion 3 medium tomatoes 4 oz tuna, canned in water 3 Tbls yogurt, lowfat-plain 1 cup carrots 1 cup celery Spices / Flavoring tsp salt, lite tsp black pepper tsp paprika tsp lemon herb seasoning Side Dish 1 high fiber cracker carbs
Preparation: Set crackers and lettuce aside. Hard boil egg(s). Peel and remove yolk. Dice egg white and combine with tuna, chopped vegetables and spices. Scoop mixture into center of lettuce leaves and wrap together. Enjoy with cracker(s) on the side!
protein
45 46
fat
10 12
sat fat
0-3 3
fiber
5-7 17
sugar calories
0-12 29 450 468
Baked Emerald Tuna
3 of 14
12/13/2004 12:34 PM
Ingredients 3 lemons 1 cups onions 3 tsp sherry 2 cups spinach, steamed 1 medium tomato 5 oz tuna steak 2 tsp garlic tsp oil, high oleic safflower Spices / Flavoring tsp salt, lite tsp black pepper tsp parsley, dried tsp oregano Side Dish 1 Tbl almonds, slivered cup green beans
Preparation: In large skillet, saute onions in oil until soft. Add garlic, tomatoes, parsley, oregano, salt, and pepper. Simmer for 10 minutes. Sprinkle fish lightly with salt and lemon juice. Arrange tomato mixture in baking dish. Lay fish over top and arrange spinach around it. Pour sherry over all. Cover with aluminum foil and bake in preheated 350 degree oven for 30 minutes. Uncover and continue baking for 15 minutes longer. Meanwhile, steam green beans until fork-tender. Toss with almonds and salt and pepper to taste. Enjoy on the side with the fish!
carbs
protein
45 45
fat
10 10
sat fat
0-3 0
fiber
5-7 35
sugar calories
0-12 15 450 450
Grilled Halibut Dijon Ingredients 5 oz halibut 4 lemons 9 tsp mustard, dijon 1 tsp oil, olive 5 Tbls yogurt, nonfat-plain Spices / Flavoring 1 tsp chives tsp black pepper tsp parsley, dried 1 tsp tarragon Side Dish cup rice, brown cooked lime cup broccoli cup cauliflower Preparation: Combine the juice of the lemon, mustard, yogurt, tarragon, and chives in a small mixing bowl slowly whisking in the olive oil until well blended. Add pepper to taste for seasoning. Arrange the halibut pieces in a large, shallow glass dish. Pour the marinade over, coating all the pieces evenly. Marinate 1/2 to 2 hours. Prepare barbecue for medium heat grilling. Meanwhile, steam cauliflower and broccoli until it can be pierced with a 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! carbs
protein
45 42
fat
10 10
sat fat
0-3 1
fiber
5-7 24
sugar calories
0-12 7 450 434
Grilled Tuna Balsamico Ingredients 10 tsp vinegar, balsamic 2 cups bell peppers 1 tsp oil, olive cup rice, brown cooked 9 oz tuna steak 3 tsp garlic 3 slices onions, red Spices / Flavoring tsp salt, lite tsp black pepper tsp parsley, dried Preparation: Cook rice as directed on package and set aside. Whisk together vinegar, oil, parsley, garlic, salt and pepper to form marinade. Place tuna steaks in a suitable container for marinating and pour marinade over tuna. Cover and refrigerate for 2-4 hours. Turn steaks 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
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tsp lemon herb seasoning
the way through. Place tuna steaks on cooked rice on serving plates and garnish with onion and pepper strips. Enjoy! carbs protein
45 43
fat
10 10
sat fat
0-3 1
fiber
5-7 6
sugar calories
0-12 19 450 438
45 44
Chocolate Cherry Muffin Ingredients 9 Tbls protein powder, chocolate tsp baking soda 2 tsp splenda (optional) 5 tsp almonds, ground 8 Tbls oatmeal, ground 3 tsp cherries, dried 1 tsp cocoa, unsweetened
carbs
45 44
protein
45 44
fat
10 10
sat fat
0-3 2
fiber
5-7 8
sugar calories
0-12 6 450 442
Mushroom Topped Fillets Ingredients 2 slices bread (rye, pumpernickel, flourless) oz cheese, swiss 2 lemons 2 Tbls milk, low-fat , 2% 3 cups mushrooms cup onion Tbl yogurt, lowfat-plain tsp oil, high oleic safflower 6 oz fish Spices / Flavoring tsp salt, lite tsp black pepper tsp parsley, dried tsp paprika Preparation: Make bread crumbs by drying out bread in a 250 degree oven. Once cooled, crumble bread and set aside. Whisk yogurt and milk together until well blended to make a cream. Set aside. Saute onion in oil until tender. Add mushrooms, parsley, salt, and pepper. Cut fish into serving size pieces. Place fish in bottom of shallow baking dish. Spoon the mushroom mixture on top. Drizzle with lemon juice and cream mixture on top of that. Sprinkle with bread crumbs, 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! carbs
protein
45 46
fat
10 14
sat fat
0-3 0
fiber
5-7 18
sugar calories
0-12 6 450 490
Beef and Lentil Stew Ingredients cup beef stock 3 oz beef, lean cup carrots cup celery cup lentils 2 cups mushrooms cup onion 3 tsp sherry 4 medium tomatoes 1 tsp garlic tsp oil, high oleic safflower Preparation: Cook and stir the meat, onion and the garlic in a dutch oven until the meat is brown. Drain off the excess fat. Stir in the mushrooms, and the remaining ingredients. Heat to boiling then reduce the heat, cover, and simmer, stirring occasionally, until the lentils are tender, about 40 minutes. (You may need to add water to maintain stew consistency). Remove the bay leaf and enjoy!
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12/13/2004 12:34 PM
Spices / Flavoring tsp salt, lite tsp black pepper 1 tsp parsley, dried 1 bay leaf carbs
protein
45 43
fat
10 14
sat fat
0-3 3
fiber
5-7 16
sugar calories
0-12 25 450 474
Chicken Tortilla Soup Ingredients 1 Tbl avocado cup bell pepper 1 cup chick/vegie stock 4 oz chicken, broiled 1 Tbl corn kernels, boiled lime cup onion Tbl chili peppers medium tomato 2 tortillas, corn 2 tsp garlic tsp oil, high oleic safflower oz cheese, cheddar- nonfat Spices / Flavoring tsp salt, lite tsp black pepper tsp cilantro carbs
Preparation: Bake tortilla(s) in oven until crisp, break into chips, and set aside. In medium saucepan, saute onion and garlic in oil until onion is tender. Stir in broth, corn, bell pepper, chilies, cilantro, salt, pepper, and diced tomato. Heat to boiling. Reduce heat and simmer, uncovered for 10 minutes. Ladle into serving bowl and top with broken tortilla, chicken, squeezed lime juice, avocado, and cheese. Enjoy!
protein
45 46
fat
10 14
sat fat
0-3 2
fiber
5-7 5
sugar calories
0-12 4 450 490
Parmesan Glazed Chicken Ingredients 2 tsp parmesan cheese 2 oz chicken, broiled 1 cups mushrooms cup pasta 3 tsp vinegar, red wine 4 tsp soy sauce, lite 1 tsp oil, high oleic safflower Spices / Flavoring 1 tsp garlic tsp salt, lite tsp black pepper Side Dish Tbl almonds, slivered 2 cups green beans carbs
Preparation: Cook pasta in boiling water until al dente. Drain water from pasta and set aside. Saute mushrooms and garlic in oil until soft. Add soy sauce, vinegar, chicken, and spices, as desired. Serve over pasta and sprinkle with parmesan cheese. Microwave green beans with 1 tablespoon water on high until heated through. Garnish with almonds and serve on the side.
protein
45 40
fat
10 10
sat fat
0-3 0
fiber
5-7 6
sugar calories
0-12 11 450 430
Greek Omelette Ingredients 2 medium olives, black cup onion Preparation: Set bread and apple aside
6 of 14
12/13/2004 12:34 PM
1 cups spinach, steamed 1 medium tomatoes 7 egg whites 1 tsp oil, high oleic safflower
Chop vegetables, place in bowl and microwave for 2 minutes Beat egg whites in a seperate bowl. Add oil to skillet and cook eggs over low to medium heat. Be sure to lift up edges of the eggs making sure uncooked egg slides under and becomes cooked. Pour vegetables on one half and fold over Serve with bread apple on side.
Spices / Flavoring tsp salt, lite tsp black pepper Side Dish 1 medium apples 2 slices bread (rye, pumpernickel, flourless)
carbs
protein
45 43
fat
10 10
sat fat
0-3 0
fiber
5-7 21
sugar calories
0-12 18 450 442
Turkey and Bean Stew Ingredients 1 cup green beans cup bell pepper cup carrots cup celery cup chick/vegie stock cup onion cup peas cup potato 4 oz turkey, lean ground 1 tsp garlic tsp oil, high oleic safflower Spices / Flavoring tsp salt, lite tsp black pepper tsp marjoram 1 tsp tabasco sauce carbs
Preparation: Brown ground turkey in dutch oven (or saucepan) and pour off excess fat. Add onion and oil and cook until onion becomes tender. Add remaining ingredients and seasonings, to taste, to pot and simmer over low - medium heat for approximately 30 minutes. Enjoy!
protein
45 43
fat
10 17
sat fat
0-3 7
fiber
5-7 9
sugar calories
0-12 15 450 505
Turkey Chili Ingredients cup kidney beans cup bell pepper cup onion 3 medium tomatoes 5 Tbls tomato sauce 3 oz turkey, lean ground 1 tsp garlic 1 tsp oil, high oleic safflower Spices / Flavoring tsp cumin tsp black pepper tsp cayenne pepper tsp chili powder carbs
Preparation: In large saucepan, brown turkey and garlic. Drain off any excess fat. Add oil, tomato sauce, chopped onion, chopped pepper, chopped tomatoes, and beans. Add chili powder, cumin, salt, and cayenne pepper. Season to taste. Simmer for at least 30 minutes. Enjoy!
protein
45 43
fat
10 19
sat fat
0-3 5
fiber
5-7 18
sugar calories
0-12 15 450 523
Chicken Broccoli Bisque
7 of 14
12/13/2004 12:34 PM
Ingredients 2 cups broccoli 4 cups chick/vegie stock 4 oz chicken, broiled 3 Tbls sour cream, light 2 limes Spices / Flavoring 1 cup onion tsp curry powder tsp salt, lite tsp black pepper 1 tsp chives Side Dish 2 high fiber crackers
Preparation: Place the cut broccoli in a large saucepan along with the broth, onion, salt, curry powder, and pepper. Bring to a boil. Reduce heat and simmer, covered, for 8 to 12 minutes or until broccoli is just tender. Place 1/2 of the mixture at a time into a blender. Cover and blend until smooth. Pour into bowl or another large pan. Repeat with remaining mixture (taking care to avoid being scalded by hot mixture). Stir in squeezed lime juice and shredded chicken. Ladle soup in bowl and garnish with sour cream and chives. Enjoy with crackers on the side! carbs
45 45
protein
45 44
fat
10 9
sat fat
0-3 3
fiber
5-7 18
sugar calories
0-12 11 450 437
Turkey Tostada Ingredients Tbl avocado Tbl cream cheese, non-fat 1 cups lettuce, iceberg 6 Tbls salsa 1 medium tomatoes 2 tortillas, corn 3 oz turkey, lean ground 2 oz cheese, cheddar- nonfat Spices / Flavoring tsp salt, lite tsp black pepper
Preparation: Place tortilla(s) in oven until crisp. Cook ground turkey in a pan (seasoning with salt and pepper, if desired). Toss together turkey, avocado, and salsa. Spread a thin layer of softened cream cheese on tostada shell. Spoon on chicken/salsa mixture. Top with lettuce, tomato, and cheddar cheese.
carbs
45 45
protein
45 46
fat
10 17
sat fat
0-3 6
fiber
5-7 4
sugar calories
0-12 13 450 517
Chocolate Coconut Muffin Ingredients 9 Tbls protein powder, chocolate tsp baking soda 2 Tbls coconut, slivered 2 tsp splenda (optional) 1 tsp almonds, ground 9 Tbls oatmeal, ground tsp cocoa, unsweetened
carbs
45 44
protein
45 45
fat
10 9
sat fat
0-3 2
fiber
5-7 5
sugar calories
0-12 0 450 437
Chicken and Spinach Stir Fry
8 of 14
12/13/2004 12:34 PM
Ingredients 1 cup bell pepper 6 oz skinless chicken breast 1 Tbls cornstarch cup rice, brown cooked cup scallions 3 tsp sherry 3 tsp soy sauce, lite 1 tsp garlic tsp splenda (optional) tsp ginger 2 tsp oil, high oleic safflower 6 cups spinach, raw Spices / Flavoring tsp salt, lite tsp black pepper
Preparation: While preparing stir-fry, cook rice as directed on package. Cut chicken into pieces and set in a shallow dish. Mix soy sauce, corn starch, sherry, splenda, and salt in small bowl. Stir marinade into chicken. Cover and let stand 10 minutes. Rinse spinach and pat dry until completely dry. Heat oil in wok. Add spinach leaves (oil will sputter) and cook until oil stops sputtering and leaves are deep green and crisp, about 3 minutes. 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! carbs protein
45 47
fat
10 10
sat fat
0-3 1
fiber
5-7 9
sugar calories
0-12 3 450 442
45 41
Chicken Broccoli Stir Fry Ingredients Tbl almonds, slivered cup bean sprouts 2 cups broccoli cup carrots 2 cups chick/vegie stock 3 oz chicken, broiled Tbl cornstarch cup mushrooms cup rice, brown cooked cup scallions 2 tsp sherry 2 tsp soy sauce, lite 2 tsp garlic tsp ginger tsp oil, high oleic safflower Spices / Flavoring tsp black pepper carbs
Preparation: In large skillet toast almonds, remove, and set aside. Place chicken, sherry, scallions, cornstarch, and soy sauce in a bowl and stir until chicken is coated. Let stand 15 minutes. Meanwhile, prepare rice as directed on package. Heat oil in wok over high heat. Add chicken and stir fry until browned. Remove chicken from wok. Add ginger, garlic, broccoli and carrots to wok and stir fry 2 minutes. Add mushrooms and bean sprouts. Return chicken to wok. Stir in chicken broth. Cover and cook gently for 5 minutes or until vegetables are crisp and tender. Sprinkle almonds on top. Serve with rice.
protein
45 43
fat
10 9
sat fat
0-3 0
fiber
5-7 12
sugar calories
0-12 8 450 425
Garlic Chicken with Artichokes Ingredients 1 cup artichoke hearts 3 tsp parmesan cheese 5 oz skinless chicken breast cup chick/vegie stock cup couscous, cooked 2 tsp lemon juice 2 cups mushrooms cup onion Preparation: Prepare cous cous as directed on the package. Set aside. Season the chicken with salt and pepper. In a large frying pan, warm oil over medium heat. Add the garlic and onion and cook until tender. Add chicken and cook until lightly browned. Remove chicken to a warm serving platter. Add mushrooms and cook until tender. Add artichokes and
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3 tsp sherry 2 tsp garlic 2 tsp oil, high oleic safflower
cook until heated through. Add chicken stock, 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! carbs protein
45 46
Spices / Flavoring tsp salt, lite tsp black pepper tsp parsley, dried
fat
10 10
sat fat
0-3 1
fiber
5-7 12
sugar calories
0-12 5 450 458
45 46
Turkey Scaloppini Ingredients cup bell pepper 2 tsp lemon juice 1 cups pasta 3 Tbls tomato sauce 3 oz skinless turkey breast 1 oz cheese, non-fat 2 tsp oil, high oleic safflower Spices / Flavoring tsp italian seasoning tsp salt, lite tsp black pepper
Preparation: Boil pasta in water until al dente. Drain water from pasta and set aside. Grate cheese and set aside. Saute bell pepper in oil until tender. Add diced turkey, tomato sauce, lemon juice, and seasonings and heat through. Serve over pasta and sprinkle cheese on top. Enjoy!
carbs
45 48
protein
45 41
fat
10 9
sat fat
0-3 1
fiber
5-7 3
sugar calories
0-12 5 450 437
Chocolate Strawberry Muffin Ingredients tsp baking soda 1 tsp splenda (optional) cup strawberries 3 tsp almonds, ground 9 Tbls protein powder, strawberry 8 Tbls oatmeal, ground tsp cocoa, unsweetened
carbs
45 46
protein
45 47
fat
10 8
sat fat
0-3 1
fiber
5-7 6
sugar calories
0-12 8 450 444
Salmon Stir Fry Ingredients 2 cups broccoli 1 cup carrots cup celery cup mushrooms cup rice, brown cooked 4 oz salmon, cooked 1 cup scallions cup snow peas 1 cup water chestnuts 2 tsp soy sauce, lite 1 tsp garlic tsp oil, high oleic safflower Spices / Flavoring Preparation: Prepare rice as directed on package and keep warm. Heat a large skillet or wok over medium heat and coat with the oil. Add bell pepper, scallions, and garlic and stir fry 15 seconds. Add julienned carrots, celery, water chestnuts, snowpeas, broccoli florets, and mushrooms. Stir fry until vegetables are crisp tender. (Do not overcook.) Combine soy sauce, garlic powder, and ginger stirring until well mixed. Add to skillet or wok. Cook over high heat, stirring frequently until sauce is slightly thickened. Add salmon, stirring to coat well. Enjoy with rice!
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tsp black pepper tsp garlic powder carbs

protein
45 43
fat
10 15
sat fat
0-3 2
fiber
5-7 21
sugar calories
0-12 14 450 487
Salmon Salad Ingredients 2 medium apples 1 cup celery 1 cup cucumber 1 tsp lemon juice 2 cups lettuce, iceberg tsp oil, safflower 1 cup onion 5 oz salmon, cooked 6 Tbls yogurt, lowfat-plain Side Dish medium orange carbs
Preparation: Peel orange(s) and set aside. Dice apple and vegetables and mix with remaining ingredients (except lettuce) and seasonings. Serve on top of lettuce and enjoy oranges on the side.
protein
45 45
fat
10 16
sat fat
0-3 2
fiber
5-7 12
sugar calories
0-12 35 450 492
Black Bean Pita Ingredients cup beans, black 1 cup bell pepper 1 pocket pita pocket, whole-wheat cup lettuce, iceberg cup onion 4 oz salmon, cooked 1 tsp oil, high oleic safflower Spices / Flavoring tsp lawry's salt free 17 tsp salt, lite tsp black pepper tsp lemon herb seasoning carbs
Preparation: Saute black beans, onion, bell pepper, salmon, and seasonings in oil until onion and pepper become tender. Stuff pita with bean mixture and shredded lettuce. Enjoy!
protein
45 40
fat
10 16
sat fat
0-3 2
fiber
5-7 9
sugar calories
0-12 5 450 480
Ham Lettuce Wrap Ingredients 8 slices ham, lean 1 cup lettuce, romaine 2 tsp mustard 1 tsp oil, safflower cup onion 2 medium tomatoes 1 oz cheese, non-fat cup cucumber Spices / Flavoring tsp black pepper tsp dried dill Side Dish Preparation: Set crackers and grapes aside. Upon lettuce, layer remaining ingredients and roll into a wrap. Enjoy with crackers and grapes on side.
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1 cups grapes 2 high fiber crackers carbs

protein
45 45
fat
10 11
sat fat
0-3 2
fiber
5-7 12
sugar calories
0-12 30 450 459
Strawberry Coconut Muffin Ingredients tsp baking soda 1 Tbl coconut, slivered 1 tsp splenda (optional) cup strawberries 3 tsp almonds, ground 9 Tbls protein powder, strawberry 7 Tbls oatmeal, ground
carbs
45 43
protein
45 45
fat
10 9
sat fat
0-3 2
fiber
5-7 5
sugar calories
0-12 8 450 433
Chicken Pineapple Pizza Ingredients cup bell pepper 1 pocket pita pocket, whole-wheat 1 tsp parmesan cheese 2 oz chicken, broiled 1 tsp oil, olive cup pineapple medium tomato 3 Tbls tomato sauce 1 tsp garlic 2 oz cheese, non-fat slice onion, red Spices / Flavoring tsp salt, lite tsp black pepper tsp dried basil tsp italian seasoning carbs
Preparation: Set pita and grated cheese aside. Combine diced vegetables, chicken, and remaining ingredients and seasonings. Spread on pita. Sprinkle grated cheese on top. Cook under broiler until cheese melts. Enjoy!
protein
45 43
fat
10 9
sat fat
0-3 1
fiber
5-7 7
sugar calories
0-12 6 450 429
Egg and Kidney Bean Salad
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Ingredients 3 tsp vinegar, balsamic 1 cups kidney beans cup celery cup lettuce, iceberg 2 tsp mustard, dijon 1 tsp oil, safflower 1 slice pickle, dill 2 tsp relish, dill 7 egg whites 2 slices onions, red Spices / Flavoring tsp salt, lite tsp black pepper tsp chili powder tsp lawry's salt free 17
Preparation: Hard boil eggs, peel and discard yolks. Set egg whites aside. Make a dressing by combining mustard, relish, vinegar, oil, chili powder, salt, and Lawry's seasoning. Toss with chopped vegetables and remaining ingredients. Garnish salad with sliced egg whites. Enjoy!
carbs
protein
45 45
fat
10 9
sat fat
0-3 0
fiber
5-7 17
sugar calories
0-12 6 450 449
Braised Lamb Ingredients 2 tsp sherry medium tomato 2 Tbls tomato paste cup beef stock 2 cups carrots 1 cups celery 1 tsp oil, olive cup onion 6 oz Lamb, trimmed to 1/4 fat Spices / Flavoring 2 tsp garlic tsp salt, lite tsp black pepper tsp thyme tsp allspice Side Dish cup rice, brown cooked 1 tsp lemon juice cup broccoli Preparation: Heat half of the olive oil in a heavy flame-proof casserole. Add the onion and saute for 3 to 4 minutes until soft. Add the garlic and cook for a further 2 minutes. Add the tomato paste, carrots, tomatoes, sherry, beef stock, and seasonings. Bring to a boil. Heat the remaining olive oil in a frying pan and brown the lamb on all sides. Add the lamb to the casserole, cover and cook in a preheated oven at 180 C (350 F) for 1 1/2 to 2 hours, stirring from time to time, until the meat comes away from the bone easily. Lower the oven temperature to 110 C (225 F). Strain the sauce from the casserole into a saucepan leaving the lamb in the casserole dish to keep warm (in 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! carbs
protein
45 46
fat
10 11
sat fat
0-3 7
fiber
5-7 16
sugar calories
0-12 20 450 455
Pasta Primavera with Chicken Ingredients cup broccoli cup carrots 3 tsp parmesan cheese 2 oz chicken, broiled cup mushrooms cups onions 1 cup pasta cup snow peas cup squash, yellow medium tomato Preparation: Cook pasta in boiling water. Drain water from pasta and set aside. Saute diced vegetables and seasonings in oil until tender. Add remaining ingredients (except parmesan) and heat through. Serve over pasta and sprinkle parmesan cheese on top.
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cup zucchini 1 tsp garlic tsp salt, lite 1 tsp oil, high oleic safflower
Enjoy!
Spices / Flavoring tsp italian seasoning tsp black pepper carbs

protein
45 38
fat
10 8
sat fat
0-3 0
fiber
5-7 6
sugar calories
0-12 7 450 408
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12/13/2004 12:34 PM

Recipes Male 450 Calorie

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Recipes Male 450 Calorie

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445 483 458 433 548 2,367

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Spices / Flavoring tsp salt, lite tsp ginger

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3 slices onions, red

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tsp oil, high oleic safflower

Spices / Flavoring tsp chili powder carbs

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Side Dish medium orange carbs

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1 tsp cocoa, unsweetened carbs

Spices / Flavoring tsp salt, lite carbs

Preparation: Mix all ingredients in a bowl and season

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449 446 389 385 443 2,112

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per meal TARGET this meal ACTUAL

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Spices / Flavoring tsp black pepper

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Scrambled Egg Breakfast Tortilla

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Italian Custard with Pears

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