Breakfast
Protein Pancakes
Made with vanilla whey
protein, cottage cheese, egg whites and rolled oats served with mixed berries.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
206
|
6
|
26
|
17
|
4.5
|
0
|
2 pancakes
|
Cost: $10 per serving
Mini Quiche
Made with eggs whites, asparagus,
spinach, low-fat cheddar cheese with a bit of Tabasco sauce and spices for
flavor.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
197
|
2.4
|
36.5
|
7
|
3.7
|
3
|
Muffin
size
|
Cost: $10 per serving
Yogurt Parfait
Plain Greek Yogurt mixed
with lavender honey served with homemade granola and mixed berries. Granola ingredients: Steel cut oats, flaxseed, sunflower seeds,
almonds and agave nectar.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
260
|
0
|
23
|
45
|
31
|
9
|
1
cup yogurt; no granola
|
567.5
|
6.25
|
32
|
93.25
|
47.25
|
18.35
|
1
cup yogurt
1/2 cup
granola
|
Cost: $10 per serving
Tofu Scramble
Made with firm tofu, green
bell peppers, onions, mushrooms, Bragg's amino acids, spices and 1 tablespoon
of Smart Balance Omega Olive Oil Light spread.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
268
|
14
|
328
|
16
|
6
|
2
|
2.5
cups w/o cheddar cheese
|
317
|
16
|
335
|
17
|
6
|
2
|
2.5
cups w/ cheddar cheese
|
Cost: $10 per serving
Breakfast - Lunch/Dinner Soups - Salads - Sides - Entrés - Snacks - Condiments
Lunch/Dinner
- Soups
Tortilla Soup
Chicken, stewed tomatoes,
chicken broth, corn, red bell peppers, zucchini, onions, chipotle chilies in
adobe sauce and cumin and served with flaxseed chips.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
306
|
16
|
334
|
15
|
5
|
2
|
2.5
cups
|
Cost: $14 per serving
Butternut Squash & Pear Soup
Butternut squash, pears,
chicken stock or veggie stock, kefir yogurt, onions, fresh thyme and fresh
sage.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
394
|
11
|
6
|
77
|
27
|
6
|
2.5
cups
|
Cost: $12 per serving
Spicy Lentil Soup
Lentils, onions, carrots,
celery, stewed tomatoes, and veggie stock.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
340
|
2
|
22
|
40
|
0
|
9
|
2
cups
|
Cost: $12 per serving
Italian Wedding Soup
Chicken meatballs, spinach,
carrots, celery, stewed tomatoes, chicken broth and brown rice.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
413
|
11.5
|
20.5
|
56
|
15
|
8
|
3
cups
|
Cost: $14 per serving
Minestrone Soup
White navy beans, collard
greens, celery, carrots, stewed tomatoes and chicken broth or veggie broth.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
309
|
0
|
15
|
57
|
17
|
15
|
2.5
cups
|
Cost: $14 per serving
Tomato Basil Soup
Roasted tomatoes, onions,
garlic, basil, olive oil and balsamic vinegar.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
142
|
15
|
5
|
29
|
24
|
7
|
2
cups
|
Cost: $12 per serving
Breakfast - Lunch/Dinner Soups - Salads - Sides - Entrés - Snacks - Condiments
Lunch/Dinner
- Salads
Southwestern Salad
Romaine lettuce, red
peppers, red onions, corn, jicama and black beans served with a homemade
healthy ranch dressing: Ranch
dressing ingredients: Tofu, Kefir
plain yogurt, rice vinegar, buttermilk and herbs.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
266
|
0
|
14
|
58
|
12
|
18
|
5 cups
|
Cost: $15 per serving
Chickpea Salad
Chickpeas (garbanzo beans), red onions, red chili pepper,
scallions, fresh parsley, feta cheese and lemon juice.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
348
|
13
|
16
|
40
|
12
|
7
|
5 cups
|
Cost: $13 per serving
Citrus & Jicama Salad
Romaine lettuce, jicama, blood oranges, grapefruit, pumpkin
seeds, and chili powder served with a citrus vinaigrette.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
277
|
4.5
|
6
|
48.5
|
37.5
|
10.5
|
5 cups
|
Cost: $12 per serving
Spinach and Strawberry Salad
Spinach, strawberries, sunflower seeds and red onions with a
rice wine vinegar, honey and Dijon mustard dressing.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
377
|
8.2
|
9.6
|
74
|
34.4
|
22.4
|
4 cups
|
Cost: $12 per serving
Thai Noodle Salad
Angel hair miracle noodles, red bell peppers, bean sprouts, red
onions and cilantro served with a peanut sauce. Peanut sauce ingredients: Natural peanut butter, Bragg's amino acids, rice vinegar,
chili paste and ginger.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
83
|
0
|
312
|
23
|
11
|
4
|
5 cups
|
Cost: $14 per serving
Grilled Corn Salad
Grilled corn on the cob, goat cheese, kale, onions and fresh
basil in a sweet rice vinegar dressing (Dressing includes a dash of truvia).
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
304
|
22
|
14
|
46
|
16
|
6
|
4
cups
|
Cost: $12 per serving
Tabouli Salad
Bulgar wheat, tomatoes, onions, garlic, cucumbers, fresh mint,
fresh parsley and lemon juice.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
160
|
14
|
5
|
31
|
5
|
4
|
2
cups
|
Cost: $12 per serving
Egg Salad
Boiled egg whites, vegan mayonnaise, dijon mustard and pickle
relish served with whole wheat pita bread.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
283
|
5.5
|
19
|
40
|
1
|
5
|
1
cup
|
Cost: $10 per serving
Chicken Salad
Chicken, apples, walnuts, vegan mayonnaise, dijon mustard and
nutmeg served with whole wheat pita bread.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
450
|
26.5
|
39
|
12.5
|
7.5
|
3.5
|
1
cup w/o pita bread
|
609
|
28.5
|
46
|
42.5
|
8.5
|
8.5
|
1
cup with pita bread
|
Cost: $12 per serving
Walnut Miso Noodle Salad
Angel hair Miracle Noodles, asparagus, garlic and walnuts served
with a miso-honey dressing. Dressing ingredients: Miso
paste, honey, white wine vinegar and spices.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
369
|
35
|
11
|
36
|
24
|
7
|
5
cups
|
Cost: $12 per serving
Breakfast - Lunch/Dinner Soups - Salads - Sides - Entrés - Snacks - Condiments
Lunch/Dinner
- Sides
Roasted Veggies
Red bell pepper, yellow bell pepper, zucchini, mushrooms and red
onions roasted with a bit of olive oil and balsamic vinegar.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
99
|
0
|
5
|
20
|
11
|
6
|
2.5
cups
|
Cost: $10 per serving
Jamaican Rice
Brown rice, kidney beans and chili power cooked in a bit of
low-fat coconut milk.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
482
|
14.8
|
14
|
78.4
|
4.8
|
9
|
1 3/4
cups
|
Cost: $7 per serving
Brown Rice
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
258
|
5
|
5
|
54
|
1
|
2
|
1
cup
|
Cost: $4 per serving
Sautéed Spinach
Baby spinach and walnuts cooked in a light lemon juice and olive
oil sauce.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
231
|
33
|
7
|
7
|
1
|
4
|
1 3/4
cups w/ walnuts
|
176
|
19
|
6
|
7
|
0
|
4
|
1 3/4
cups w/o walnuts
|
Cost: $6 per serving
Baked White New Potato
Baked potato served with homemade ranch dressing made with tofu
and plain Kefir yogurt.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
221
|
0
|
12
|
45
|
2
|
4
|
1
Medium
|
Cost: $8 per serving
Baked Sweet Potato
Baked sweet potato served with homemade ranch dressing made with
tofu and plain Kefir yogurt.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
165
|
0
|
10
|
32
|
13
|
24
|
1
Medium
|
Cost: $8 per serving
Breakfast - Lunch/Dinner Soups - Salads - Sides - Entrés - Snacks - Condiments
Lunch/Dinner - Entrees
Spicy Angel Hair Pasta
Angel Hair Miracle Noodles, chicken, tomatoes, roasted eggplant,
onions and fresh basil in a homemade spicy marinara sauce.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
222
|
2.5
|
30
|
22
|
9
|
6
|
5 cups
|
Cost: $16 per serving
Meatless Chili
Kidney beans, chickpeas, green bell peppers, onions, carrots,
tomatoes and veggie stock made with Mexican spices.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
399
|
2
|
17
|
80
|
24
|
17
|
4 cups
|
Cost: $10 per serving
Turkey Chili
Ground Turkey, kidney beans, green bell peppers, onions,
carrots, tomatoes and veggie stock made with Mexican spices.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
522
|
16
|
42
|
53
|
18
|
12
|
4.5
cups
|
Cost: $12 per serving
Chicken Cannelloni
Chicken, zucchini, tomatoes, mushrooms and fresh basil wrapped
in grilled eggplant and served with a homemade marinara sauce.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
336
|
4
|
44
|
33
|
17
|
12
|
2 large
cannelloni's
|
Cost: $12 per serving
Roasted Herb Chicken
Chicken breast (boneless & skinless) marinated in a lemon,
olive oil and fresh herb marinate and then grilled.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
206
|
18
|
35
|
3
|
1
|
0
|
4 oz.
|
Filet Mignon
Premium filet of beef grilled with a special meat rub.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
189
|
9
|
23
|
0
|
0
|
0
|
4 oz.
|
Veggie Burger
Black beans, corn, red onions, fresh oregano, garlic, egg whites
and other spices.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
80
|
0
|
6
|
14
|
0
|
5
|
4 oz.
|
Spicy Turkey Burger
Ground turkey, onions, fresh cilantro, red chili peppers and
Mexican spices.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
316
|
15
|
33
|
11
|
5
|
2
|
4.5 oz.
|
Grilled Halibut
Grilled halibut served with a spicy mango salsa. Salsa ingredients: Mango, onions, black beans, red
jalapeño and cilantro.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
292
|
3
|
30
|
45
|
20
|
10
|
3.5 oz.
|
Stuffed Salmon Roll
Quinoa and Swiss chard rolled in salmon and served with a green
sauce. Green sauce
ingredients: Scallions, garlic,
parsley, chives, dill and white wine vinegar.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
385
|
14
|
25
|
43
|
2
|
7
|
4 oz.
|
Lamb Chops
Lamb chops grilled with a special meat rub.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
160
|
7
|
23
|
0
|
0
|
0
|
3 oz.
|
Cost: $12 per serving
Vietnamese Noodles with Chicken
Lemongrass chicken served with shredded romaine lettuce,
cucumbers, carrots, roasted peanuts and cilantro with a spicy lime
dressing. Dressing
ingredients: Lime juice, rice
vinegar, Thai fish sauce, chili paste, garlic and a dash of Truvia.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
497
|
32
|
36
|
26
|
11
|
7
|
5 cups
|
Cost: $16 per serving
Chicken Lettuce Wraps
Chicken, water chestnuts, mushrooms, and onions cooked in a
special stir fry sauce and served with iceberg lettuce. Stir fry sauce ingredients: Bragg's amino acids, rice wine vinegar
and a dash of Truvia.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
278
|
4
|
350
|
20
|
7
|
8
|
5 oz.
|
Cost: $12 per serving
Fajita Tacos
Grilled chicken, bell peppers and onions served with 2 green
chili tortillas made with wheat flour and corn.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
422
|
6
|
47
|
39
|
6
|
5
|
5 oz.
|
Cost: $13 per serving
Stuffed Chicken
Chicken breast stuffed with spinach, mushrooms, shallots and
part skim ricotta cheese and served with a white wine sauce. White wine sauce ingredients: White wine, flour and Smart Balance
Omega Olive Oil Light spread.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
454
|
14
|
46
|
24
|
3
|
3
|
5 oz.
|
Cost: $13 per serving
Stuffed Red Bell Pepper
Red bell pepper stuffed with ground top sirloin beef, brown
rice, corn, onions and tomatoes and served with a marinara sauce.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
456
|
11
|
31
|
53
|
14
|
9
|
4 oz.
|
Cost: $10 per serving
Turkey Meatloaf
Ground turkey mixed with onions, mushrooms and fresh herbs,
bread crumbs and egg whites, Worcestershire sauce, and marinara sauce.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
240
|
10
|
22
|
16
|
7
|
2
|
5 oz.
|
Cost: $12 per serving
Breakfast - Lunch/Dinner Soups - Salads - Sides - Entrés - Snacks - Condiments
Snacks
Carrot Oatmeal Cookies
Ingredients: Whole
wheat pastry flour, rolled oats, walnuts, shredded carrots, agave nectar,
coconut oil, fresh ginger and baking powder.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
72
|
5
|
2
|
7.5
|
3.5
|
0.5
|
1
Cookie
|
Cost: $10 for 1/2 dozen
Peanut Butter Cookies
Ingredients: Natural peanut butter, agave nectar, vanilla extract, olive oil and
baking soda.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
216
|
16
|
5.5
|
10
|
6
|
1.5
|
1
Cookie
|
Cost: $6 for 1/2 dozen
Dark Chocolate Chip Cookies
Ingredients: Banana, coconut oil, rolled oats, almond meal, coconut, dark chocolate
chips (75% cocoa), cinnamon, vanilla extract and baking powder.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
216
|
16
|
5.5
|
10
|
6
|
1.5
|
1
Cookie
|
Cost: $12 for 1/2 dozen
No-Bake Low-Carb Cookies
Ingredients: Unsweetened
dark chocolate cocoa, natural peanut butter, heavy cream, rolled oats,
unsweetened coconut, almond flour, vanilla extract, butter and splenda.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
58
|
5
|
1
|
2
|
6
|
1
|
1
Cookie
|
Cost: $12 per serving
Cinnamon Nuts
Ingredients: Walnuts, cinnamon and Truvia.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
383
|
8
|
9
|
16
|
1.5
|
4
|
1/2 cup
|
Cost: $4 per serving
Breakfast - Lunch/Dinner Soups - Salads - Sides - Entrés - Snacks - Condiments
Healthy
Condiments
Ranch Dressing
Made with tofu, Kefir plain yogurt, white wine vinegar, light
buttermilk and fresh herbs.
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
15
|
0
|
2
|
2
|
0
|
0
|
1 cup
|
Cost: $12 for 16oz.
Salsa
Tomatoes, onions, jalapeños and cilantro
Calories
|
Fat
|
Protein
|
Carbs
|
Sugar
|
Fiber
|
Serving Size
|
36
|
0
|
1.5
|
7
|
0
|
1.4
|
1/2 cup
|
Cost: $10 for 16oz.
Breakfast - Lunch/Dinner Soups - Salads - Sides - Entrés - Snacks - Condiments
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