Day 1

Recipes

Breakfast
Italian Eggs and
Peppers
Servings: 4
Prep Time: 10 min
Cook Time: 5 min

Lunch
BBQ Chicken Pita
Pizza
Servings: 2
Prep Time: 10 min
Cook Time: 13 min

Dinner
Beef Burrito
Servings: 6
Prep Time: 10 min
Cook Time: 10 min

Ingredients
Onion, chopped
Green bell pepper,
chopped
Eggs
Black pepper
Fresh basil, chopped

Amount
1/2 cup
1 cup

Ingredients
White pita breads, 61/2 size
Low-sodium barbecue
sauce
Onion
Crumbled feta cheese
Chicken, cooked
Garlic powder

Amount
2

Ingredients
Lean ground beef
Onion, chopped
Green pepper,
chopped
Low sodium tomato
puree
Black pepper
Cumin
Burrito size flour
tortillas

Amount
1 pound
1/4 cup
1/4 cup

8
1/8 tsp
cup

3 tbsp
cup
2 tbsp
4 ounces
1/8 tsp

1/4 cup
1/4 tsp
1/4 tsp
6

Procedure
In a large skillet, cook and stir onion
and green pepper in oil until tender.
Beat eggs until blended; add black
pepper and crushed chili flakes. Pour
into skillet with onion and green
peppers.
Cook over medium heat. As mixture
begins to set at bottom and sides,
gently lift cooked portion with
spatula so the uncooked egg can flow
to bottom. Avoid stirring constantly.
Cook until eggs are thickened
throughout but still moist, 3 to 5
minutes. Serve hot with fresh basil on
top.

Procedure
Preheat oven to 350 F.
Spray baking sheet with nonstick
cooking spray and place 2 pitas on
sheet.
Spread 1-1/2 tablespoon BBQ sauce
on each pita.
Chop onion and spread over pitas.
Cube chicken and spread over pitas.
Sprinkle feta cheese and garlic
powder over pitas.
Bake for 11 to 13 minutes.

Procedure
In a medium skillet, brown ground
beef; drain on paper towels.
Spray skillet with non-stick cooking
spray; add onions and green pepper
and cook for 3 to 5 minutes, until
vegetables are softened.
Add beef, tomato puree, black
pepper and cumin to onion/pepper
mixture; mix well and cook for 3 to 5
minutes on low heat.
Divide the beef mixture among
tortillas. Roll the tortilla over burrito
style, making sure that both ends are
folded first so mixture does not fall
out.

Nutritional Information

Italian Eggs and Peppers

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)
BBQ Chicken Pita Pizza
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
305.8
19.7
10.7
2.9
327.7
435.8
268.8
14.8
0
$2.60
1 serving
317.7
27.1
44.1
1.43
259.9
458.5
507.8
2.5
0
$1.36

Beef Burrito
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
531.8
31.9
53.9
.8
623.5
383.7
1004.5
22.7
0
$1.12

Day 1
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1159.3
73.7
108.7
5.13
653
1183.6
1833.9
34.9
0
$5.25

Day 1

Day 2

Recipes

Breakfast
Homemade Turkey
Sausage
Servings: 3 (4
sausages per
serving)
Prep Time: 10
minutes
Cook Time: 4
minutes

Lunch
Tuna Salad Bagel
Servings: 1
Prep Time: 10
minutes
Cook Time: none

Dinner
Spaghetti with
Meat Sauce
Servings: 8
Prep Time:
Cook Time: 20
minutes

Ingredients
fennel seed
ground turkey (7% fat)
garlic powder
onion powder
salt

Amount
1 teaspoon
1 pound
1/8 teaspoon
1/8 teaspoon
teaspoon

Ingredients
Canned tuna, waterpacked
Onion
Celery
Reduced-calorie
mayonnaise
Medium bagel
Lettuce

Amount
cup

Ingredients
Ground beef
Onion, chopped
Garlic powder
Italian seasoning
Brown sugar
Spaghetti sauce
Spaghetti, uncooked

Amount
1 pounds
1 cup
1 teaspoon
1 tablespoon
1/3 cup
14 oz
16 oz

1 tablespoon
1 tablespoon
1 tablespoon

Procedure
Crush fennel seed. In small bowl,
combine all ingredients. Cover bowl
and refrigerate overnight. Divide into
12 portions about the size of ping
pong balls and flatten into patties.
Cook over medium heat on a nonstick
skillet until brown or about 1-2
minutes on each side.

Procedure
Break tuna into fine pieces. Finely
chop celery and onion. Combine
tuna, celery, onion, and mayonnaise
and mix well. Spread mixture on
bagel and top with lettuce leaf.

1 2-ounce
1 leaf

Procedure
Prepare spaghetti according to
package, but leave out salt. In a large
skillet, brown beef with onions. Drain
fat. Add brown sugar, Italian
seasoning, and garlic powder. Cook
for 2 minutes. Add spaghetti sauce
and simmer 5- 10 minutes. Drain
pasta and stir into sauce. Toss and
serve.

Nutritional Information
Homemade Turkey Sausage
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
226.7
28.6
0.2
0.2
292
328
103.9
7.5
0
1.65

Tuna Salad Bagel

1 serving
Energy (kcal)
365.1
Protein (g)
38
Carbohydrate (g)
32
Dietary Fiber (g)
1.5
Phosphorus, P (mg)
242
Potassium, K (mg)
411.7
Sodium, Na (mg)
617.2
Fat (g)
2
Fluid (mL)
0
Cost of Meal ($)
1.64
Spaghetti with Meat Sauce
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
424.9
30.8
61.4
1.9
396.3
669.1
279.2
5
52
1.7

Day 2
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1016.7
97.4
93.6
3.6
930.3
1408.8
1000.3
10.5
52
4.99

Day 2

Day 3

Recipes

Breakfast
Strawberry Banana
Protein Smoothie &
Scrambled Egg
Whites
Servings: 1
Prep Time: 10
Cook Time: 5

Lunch
Taco Chicken Pizza
Servings: 1
Prep Time: 10
Cook Time: 15

Dinner
Tuna Bruschetta
Servings:
1
Prep Time: 10 min
Cook Time: 2 min

Ingredients
Medium banana
Strawberries
Scoop chocolate whey
protein powder
Water
Ice cubes
Egg whites

Amount
1
1 cup
1 scoop
2 Tbsp
1 cup
3

Procedure
Place banana, strawberries, and
water into blender. Blend to mix,
then add ice cubes and puree until
smooth. Add protein powder,
continue mixing until evenly
incorporated about 30 seconds.
Scramble egg whites in small bowl.
Place in frying pan and cook 3-4
minutes over low heat.

Ingredients
Chicken breast,
boneless & skinless
Reduced sodium black
beans
Enchilada sauce
Pizza dough
Low sodium shredded
mexican cheese blend

Amount
3 oz

Ingredients
Can of tuna, drained
Diced cherry tomatoes
Wheat Toast
Clove Garlic, sliced
Basil

Amount
can
cup
1 slice
1
1/8 tsp

1/3 cup
1 tsp
1/8 portion
1 Tbsp

Procedure
Grill chicken on both sides until
cooked through, about 8 min. Cut
into bite-sized pieces. Cut pizza
dough into 6 even pieces and grill on
both sides. Brush with enchilada
sauce and sprinkle cheese. Top with
diced chicken and black beans and
cook until cheese is melted.

Procedure
Toast bread and top with tuna,
tomatoes, garlic, and basil.

Nutritional Information
Strawberry Banana Protein
Smoothie & Scrambled
Egg Whites
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)
Taco Chicken Pizza
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving

309.6
31.8
44.4
7.8
142.6
986.4
242.2
2
275
3.42
1 serving
591.5
32
55.8
6.9
449.9
466.2
1268.2
14
7.39
1.59

Tuna Bruschetta
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
259.8
35.9
16.9
3
378.5
544.1
214.6
3.3
0
1.9

Day 3
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1160.9
99.7
117.1
17.7
971
1996.7
1725
19.3
282.39
6.91

Day 3

Day 4

Recipes

Breakfast
French Toast, Turkey
Sausage with cup
canned pears
Servings: 1
Prep Time: 10 min
Cook Time: 12 min

Lunch
Fiesta Chicken and
Rice
Servings: 4
Prep Time: 15 min
Cook Time: 25 min

Dinner
Turkey Sloppy Joes
w/ garden salad
Servings: 6
Prep Time: 5
Cook Time: 20

Ingredients
French Toast
slices white bread
Skim milk
Egg substitute
Vanilla extract
Ground cinnamon
Pancake syrup
Pears, canned
Turkey Sausage (2
Patties):
Fennel seeds
Ground turkey, 7% fat
Garlic powder
Onion powder
salt

Amount
3 slices
cup
1/3 cup
1.5 tsp
1 tsp
2 tbsp
cup

1 tsp
1 lb
1/8 tsp
1/8 tsp
tsp

Ingredients
Boneless, skinless chicken
breast, cooked and chopped
Water
Uncooked rice
Green pepper, chopped
Red onion, chopped
Medium carrot, chopped
Minced garlic
Vegetable oil
Frozen corn, thawed
Fresh cilantro, minced
Olive oil
Lemon juice
Cayenne pepper
Ground cumin

Amount
2

Ingredients

Amount

Turkey Sloppy Joes

Ground turkey, 7% fat
Red onion, chopped
Bell pepper, chopped
Mrs Dash seasoning
Brown sugar
Worcestershire sauce
Tomato sauce, low sodium
Hamburger buns
Garden Salad
Romaine lettuce
carrot, chopped
Ranch, low sodium

1 1/3 cups
2/3 cup
cup
1/2 cup
1
3 tsp
1 Tbsp
1 package
1/3 cup
2/3 cup
1/3 cup
tsp +
tsp

1.5 lbs
cup
cup
1 tbsp
2 tbsp
1 tbsp
1 cup
6
1 cup
medium
2 tbsp

Procedure
For French Toast: Whisk together skim
milk, egg substitute, vanilla, and
cinnamon. Dip both sides of bread into
mixture and cook in large skillet over
medium heat, about 4 minutes per side.
For turkey sausage: Crush the fennel
seed. Combine turkey with crushed
fennel seed, garlic powder, onion powder
and salt. Cover and refrigerate overnight.
Divide into ping-pong sized portions and
flatten into patties. Cook over medium
heat in a nonstick skillet until browned,
about 1 to 2 minutes per side. Patties
can be frozen and reheated in microwave
for 1 min on high.

Procedure
In large saucepan, bring water and rice
to boil. Reduce heat; cover and simmer
for 15 minutes. Remove from heat. Let
stand for 5 minutes or until rice is tender.
Rinse rice in cold water and drain. Place
in large bowl.
In small skillet, saut pepper, onion,
carrot and garlic in oil until crisp-tender.
Add to rice. Stir in corn and cilantro.
Add cooked chicken.15
In small bowl, combine 2/3 cup olive oil,
lemon juice and cayenne and cumin.
Pour over rice mixture and stir to coat.

Procedure
In a large skillet, brown turkey, red onion
and bell pepper together until turkey is
cooked. Do not drain. In a small bowl,
mix together the Mrs. Dash seasoning,
sugar, Worcestershire sauce and tomato
sauce. Add seasonings to the turkey
mixture. Reduce heat to simmer and
cook for 10 minutes. Divide into 6
portions and serve on hamburger buns.

Nutritional Information

French Toast, 2 turkey sausage patties, cup pears

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)
Fiesta Chicken and Rice
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
534.7
30
86.2
4
356.1
729.9
758.3
7.5
90
1.89
1 serving
671.35
31.55
48.05
2.3
258.55
481.75
73.5
36.15
80
2.75

Turkey sloppy joe, garden salad

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
514.3
32.5
33.5
4.45
328.1
779.6
655.2
15.6
32.5
2.33

Day 4
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1720
94
167.75
10.75
996.75
1991.25
1487
59.25
202.5
6.97

Day 4

Day 5

Recipes

Breakfast
Spinach & Feta
Omelette with
Toast
Servings: 1
Prep Time: 15min
Cook Time:0

Lunch
Lemon-Pepper
Tuna Sandwich
Servings: 1
Prep Time: 15min
Cook Time: 0

Dinner
Caramel Apple Pork
Chop
Servings: 1
Prep Time: 20min
Cook Time:25min

Ingredients
Chopped baby spinach
leaves
Ground black pepper
Ground nutmeg
Liquid Egg Whites
Crumbled reduced fat
feta cheese
Whole wheat toast

Amount
1/2 cup

Ingredients
No salt tuna canned in
water, drained
Mayonnaise, reduced
calorie, no cholesterol
Lemon zest
Lemon juice
Black pepper
Grated carrots
medium, uncooked
Shallot
Parsley
Arugula
Small piece of French
bread

Amount
3 oz

Ingredients
Pork chop
Vegetable oil
Brown sugar
Ground cinnamon
Ground nutmeg
Unsalted butter
Tart apple
Pecans

1/8 tsp
Dash
3/4 cup
2 tbsp
1.5 pieces

1 tbsp
1/2 tsp.
1/2 tbsp
1/4 tsp
1/4 cup
1/2

Procedure
Heat over medium-high heat until hot.
Add spinach; sprinkle with pepper and
nutmeg. Cook 1 to 2 minutes or until
spinach wilts. Remove spinach from
skillet; set aside.
Add eggs to skillet; cook 1 to 2 minutes
or until eggs begin to set. Gently lift
edges and tilt skillet to allow uncooked
eggs to flow underneath. Repeat twice,
cooking 2 to 3 minutes more or until
eggs are set.
Top half of omelet with spinach and feta
cheese. Fold remaining half of omelet
over filling. Serve immediately.
Eat with 1.5 pieces of toast

Procedure
Combine tuna, mayonnaise, lemon zest
and juice, pepper, carrot, parsley and
shallot in a small bowl; mix well.
Eat tuna salad with French bread

1 tbsp
1/2 cup
1/2 slice

Amount
5.6 ounces
1/4 tsp
1.5 tsp
1/8 tsp
1/8 tsp
1.5 tsp
1/2
2.25 tsp

Procedure
Preheat oven to 175 degrees F Place a medium
dish in the oven to warm.
Heat a large skillet over medium-high heat. Brush
chops lightly with oil and place in hot pan. Cook
for 5 to 6 minutes, turning occasionally. Transfer
to the warm dish, and keep warm in oven.
In a small bowl, combine brown sugar, cinnamon
and nutmeg. Add butter to skillet, and stir in
brown sugar mixture and apples. Cover and cook
until apples are just tender. Remove apples with a
slotted spoon and arrange on top of chops. Keep
warm in the oven.
Continue cooking sauce uncovered in skillet, until
thickened slightly. Spoon sauce over apples and
chops. Sprinkle with pecans.

Nutritional Information

Spinach & Feta Omelette with Toast

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)
Lemon Peopper Tuna Sandwich
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
288.8
30.3
22.9
3.8
243.7
526.1
845.5
6.9
0
1.65
1 serving
213.6
24.9
14.5
5
169.5
383.9
259.3
2
0
2.42

Caramel Apple Pork Chop

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
396.7
34.2
19.8
2.1
498.9
886.4
360
15.8
0
2.92

Day 5
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
899.1
89.4
57.2
10.9
912.1
1796.4
1464.8
24.7
0
6.99

Day 5

Day 6

Recipes

Breakfast
Denver Omelette
Servings: 1
Prep Time: 5 min
Cook Time: 5 min

Lunch
Greek Turkey Pitas
Servings: 6
Prep Time: 10 min
Cook Time: 5 min

Dinner
Spicy Honey-Glazed
Pork Chops
Servings: 5
Prep Time: 5 min
Cook Time: 10 min

Ingredients
Canola Oil
Bell pepper, diced
Onion, diced
Ham, diced
Egg
Egg White
Chedder cheese,
shredded

Amount
1 tsp
cup
cup
oz
1
1
oz

Procedure
Heat oil in skillet over medium heat.
Add diced pepper, onion and ham.
Saut for 2 minutes
Beat egg and egg white
Pour egg mixture into skillet
Cook until the omelet firms up and
then loosen both sides of the omelet
with a spatula. Roll it over onto a
serving plate and sprinkle cheese on
top.

Ingredients
Olive oil
Ground Turkey
Onion, diced
Garlic, minced
Bell pepper, diced
Dried oregano leaves
Thyme leaves
Black pepper
Red wine vinegar
Cucumber, cubed
Tomato, sliced
Sour cream
White pitas

Amount
2 Tbsp
1-1 lbs
1 med.
1 large clove
1 med
1-1/2 tsp
1 tsp
tsp
4 Tbsp
cup

cup
6

Procedure
In skillet, heat oil and brown ground
turkey, oregano, thyme and black
pepper to skillet with turkey; cook
until onion is soft. Add vinegar. Put
turkey mixture aside.
In a separate bowl, gently mix the
cucumber into the sour cream; let
stand while the pitas are prepared
In a skillet lightly coated with olive
oil, brown the pitas on both sides;
Cut pitas in half. Stuff each half with
the meat mixture, and top with the
sour cream mixture; serve with a
tomato slice as garnish.

Ingredients
Boneless center-cut
pork chops
Canola oil
Honey

Amount
Procedure
5 thinly sliced Pre-heat grill/broiler
Rinse off pork chops and pat dry with
1-1/2 Tbsp
paper towels. In medium bowl, mix
cup
oil and spice blend together; toss
pork chops in mixture until evenly
coated. Place pork chops on cake
1 Tbsp
rack lined with sheet tray leaving
1 Tbsp
space in between pork chops while
tsp
placing on rack. Broil in oven 2-3
tsp
minutes or grill then turn over and
cook for additional 2-3 minutes.
Brush pork chops with honey on the
one side and the gril or broil for
additional 1-2 minutes or until lightly
caramelized. Remove pork chops
from oven and let rest 3-5 minutes
before cutting.

Spice Blend:
Cayenne pepper
Smoked paprika
Italian seasoning
Black pepper

Nutritional Information

Denver Omelette
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
280.1
27
10.9
1.1
265.6
604.5
835.4
11.7
0
1.87

Greek Turkey Pitas 1 serving

Energy (kcal)
469.3
Protein (g)
27.6
Carbohydrate (g)
42.2
Dietary Fiber (g)
5.7
Phosphorus, P (mg)
358.9
Potassium, K (mg)
522.9
Sodium, Na (mg)
420.2
Fat (g)
15.1
Fluid (mL)
0
Cost of Meal ($)
2.35
Spicy Honey-Glazed Porkchops
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
288.2
33.5
14.2
0.8
466.1
771.3
358.9
14.4
0
2.17

Day 6
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1037.6
88.1
67.3
7.6
1090.6
1898.7
1614.5
41.2
6.39

Day 6

Day 7

Recipes
Ingredients
Breakfast Sandwich Ground beef, 93% Lean
Black Pepper
with Homemade
Ground sage
Sausage
Nutmeg
Servings: 4
Ground all spice
Prep Time:10 min
Water
Cook Time:20 min
Egg or egg substitute

Breakfast

Cheddar Cheese,
grated
English Muffin

Lunch
Lemon Chicken
Curry Salad
Servings: 4
Prep Time: 15 min
Cook Time: 25 min

Dinner
Baked Honey Dijon
Chicken
Servings: 4
Prep Time: 10 min
Cook Time: 30 min

Amount
lb
1/8 tsp
tsp
pinch
pinch
1 tsp
4 (1 cup
substitute)
cup (2 oz)
4

Ingredients
Chicken breast, cooked
& diced
Oil, for dressing
Frozen lemonade
concentrate
Ground ginger
Curry powder
Garlic powder
Grapes, halved
Celery, sliced

Amount
1 cups
(about 1 lb)
cup
4 tbsp

Ingredients
Honey
Dijon Mustard (or any
kind of mustard)
Dried Basil
Paprika
Chicken Breast,
skinless and boneless
Asparagus, canned (or
other vegetable)

Amount
4 tbsp
4 tbsp

tsp
tsp
1/8 tsp
1 cup
cup

1 tsp
1 tsp
1 lb

Procedure
Combine ground beef with black
pepper, ground sage, nutmeg,
allspice and water. Mix well. Form
into 4 patties. Marinate overnight if
desired.
Heat 1 tbsp oil to sizzling and saut
patties until browned and cooked
through. Remove from pan and let
drain on paper towel. Mix eggs with
fork and cook until firm but tender.
To assemble, place patty and eggs on
bottom half of English muffin.
Sprinkle some cheese and place
English muffin

Procedure
Preheat oven to 375F and bake
chicken for 20-25 min or until juices
run clear. Leftover cooked chicken
would work great as well.
Combine oil, lemonade, ginger, curry
powder and garlic powder in a bowl.
Add grapes, celery and diced chicken
and mix well.

Procedure
Preheat oven to 350F. Line baking
sheet with aluminum and spray with
non-stick spray. Whisk honey, Dijon
mustard, dried basil and paprika
together. Arrange chicken on sheet
and coat liberally with sauce. Cover
with aluminum and bake for 30 min.
Serve with blanched vegetables.

Nutritional Information
Breakfast Sandwich with Homemade Sausage
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
434.8
35.8
26.2
1
357
523.9
476.2
17.2
0
1.97

Lemon Curry Chicken Salad 1 serving

Energy (kcal)
326.4
Protein (g)
27.2
Carbohydrate (g)
16.175
Dietary Fiber (g)
0.75
Phosphorus, P (mg)
210.3
Potassium, K (mg)
356.4
Sodium, Na (mg)
76
Fat (g)
14.8
Fluid (mL)
28
Cost of Meal ($)
2.03
Baked Honey Dijon Chicken
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
316.5
30
39.6
5.2
358.6
810
996.7
3.6
0
2.73

Day 7
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1077.7
93
81.975
6.95
925.9
1690.3
1548.9
35.6
28
6.73

Day 7

Day 8

Recipes

Breakfast
Egg & Sausage
Breakfast Sandwich
Servings: 1
Prep Time: 5 min
Cook Time: 5 min

Lunch
Hawaiian Chicken
Salad Sandwich
Servings: 4
Prep Time: 10
Cook Time: 0 min

Dinner
Cilantro-Lime Cod
Servings: 4
Prep Time: 5 min
Cook Time: 8 min

Ingredients
Liquid low-cholesterol
egg substitute
English muffin
Turkey sausage patty
Shredded sharp
cheddar cheese

Amount
1/4 cup

Ingredients
Chicken, cooked
Pineapple tidbits
Low-fat mayonnaise
Green bell pepper
Carrots
Black pepper
Flatbread or 6-inch
flour tortillas

Amount
2 cups
1 cup
1/2 cup
1/2 cup
1/3 cup
tsp
4

Procedure
Dice cooked chicken.
Drain pineapple; chop bell pepper
and shred carrots.
Combine all ingredients in a bowl.
Refrigerate until chilled.
Serve chicken salad wrapped in
flatbread or a flour tortilla.

Ingredients
Mayonnaise
Fresh cilantro
Lime juice
Cod fillets
Nonstick cooking spray

Amount
1/2 cup
1/2 cup
2 tbsp
1 pound

Procedure
In medium bowl combine
mayonnaise, chopped cilantro and
lime juice. Transfer 1/4 cup to a small
bowl and set aside to serve as sauce
with fish.
Brush fish with remaining
mayonnaise mixture.
Spray a large skillet with cooking
spray and heat over medium-high
heat. Add cod fillets and cook turning
once, for 8 minutes or until fish is
firm but moist. Serve with cilantrolime sauce.

1
1
1 tbsp

Procedure
In a small skillet sprayed with
nonstick cooking spray, pour egg
product and cook over medium low
heat. When egg appears almost
cooked through, turn over with a
spatula and cook additional 30
seconds.
Toast English muffin.
Place turkey sausage patty on a plate,
cover with a paper towel and cook in
the microwave for 1 minute or the
time recommended on package.
Assemble cooked egg on English
muffin (fold to fit muffin). Top with
sausage patty, then sharp cheddar
cheese and remaining muffin half.

Nutritional Information

Egg & Sausage Breakfast Sandwich

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)
Hawaiian Chicken Salad Sandwich
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
482.4
32.2
29.9
4.6
474
536.6
1101.7
15
O
$1.47
1 serving
376.3
30.9
39.1
1.9
254
580.4
648.1
6.4
0
$.71

Cilantro-Lime Cod
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
187.7
26.9
5.9
.8
282.2
734.8
120.6
2.2
0
$4.40

Day 8
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1046.4
90
74.9
7.6
1010.2
1851.8
1870.4
23.6
0
$6.58

Day 8

Day 9

Recipes

Breakfast
Breakfast Bagel
with Caramel
Protein Latte
Servings: 1
Prep Time: 10
minutes
Cook Time:

Ingredients
2 ounce bagel
Cream cheese
Tomato
Onion
Low-sodium lemon
pepper

Amount
bagel
1 tablespoon
1 slice ( in.)
1 slice
teaspoon

Procedure
Toast half of bagel. Spread cream
cheese , place onion and tomato on
top, and sprinkle with lemon pepper.

Whey protein powder

1 scoop (20.5
grams)
2 ounces
6 ounces
2
tablespoons

Place one scoop of protein powder

into mug. Add water and stir until
powder is dissolved. Add the hot
coffee and stir. Add flavored syrup

Amount
1 cup
3 cloves
1 cups

Procedure
Chop onion and garlic. Drain and
rinse hominy. Brown beef in Dutch
oven. Add beef and saut until onion
is transparent. Add remaining
ingredients and simmer 30- 45
minutes.

Water
Hot coffee
Caramel flavored
sugar-free syrup

Lunch
Quick Chili
Servings: 6 (1 cup
each)
Prep Time: 10
minutes
Cook Time: 55
minutes

Dinner
Sweet and Sour
Chicken
Servings: 5
Prep Time:
Cook Time:

Ingredients
Onion
Garlic clove
Black beans, canned,
rinsed, and drained
Lean ground beef
Ground cumin
Chili powder
Browning and
seasoning sauce
Reduced sodium beef
stock
Low-sodium canned
tomatoes

Ingredients
Pineapple chunks, juicepacked
Boneless, skinless chicken
breast
Reduced sodium chicken
broth
Apple cider vinegar
Brown sugar
Reduced-sodium soy
sauce
Garlic, chopped
Celery, chopped
Onion, diced
Green pepper, sliced
Cornstarch
Water
Cooked white rice

1 pounds
1 teaspoon
1 teaspoon
1 teaspoon
1 cup
14-ouncees

Amount
8 ounces
1 pound
1 cup
cup
cup
2 teaspoons
teaspoon
1 cup
1 small onion
1 pepper
3 tablespoons
cup
2 cups

Procedure
Drain pineapple, reserving juice. Cut
chicken into bite-size pieces and
place in pan. Add reserved
pineapple juice, broth, vinegar,
brown sugar, soy sauce and
garlic. Cover and simmer over low
heat for 15 minutes. Add vegetables
and pineapple. Cook 10 minutes,
stirring occasionally. Combine
cornstarch and water. Gradually stir
into hot mixture. Continue to cook
until thickened, stirring
constantly. Serve over white rice.

Nutritional Information

Breakfast Bagel with Caramel Protein Latte

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
247
28.4
20
1
52.3
191.7
288.7
3.5
271.1
1.98

Quick Chili
1 serving
Energy (kcal)
264.6
Protein (g)
31
Carbohydrate (g)
59.5
Dietary Fiber (g)
6.1
Phosphorus, P (mg)
326
Potassium, K (mg)
825.2
Sodium, Na (mg)
235.5
Fat (g)
5.2
Fluid (mL)
35.2
Cost of Meal ($)
1.84
Sweet and Sour Chicken
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
357.9
35.8
42.8
2
237.2
489.4
211.7
2.4
56.7
1.48

Day 9
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
869.5
95.2
122.3
9.1
615.5
1506.3
735.9
11.1
363
5.3

Day 9

Day 10

Recipes

Breakfast
Turkey bacon, egg
white & swiss
cheese English
muffin
Servings: 1
Prep Time: 5 min
Cook Time: 15 min

Lunch
Chicken,
strawberry, goat
cheese salad
Servings:
1
Prep Time: 2
Cook Time: 10

Dinner
Black Bean and
Lentil Chili
Servings:
1
Prep Time: 10 min
Cook Time: 90-120
min

Ingredients
Low sodium turkey
bacon
Egg whites
Low sodium swiss
cheese
English Muffin

Amount
2 oz

Procedure
Cook bacon in small pan, scramble
egg whites, toast English muffin

Ingredients
Grilled chicken breast
Strawberries
Goat cheese
Romaine lettuce

Amount
3 oz
cup
1.5 oz
2 oz

Procedure
Warm chicken breast, place on top of
lettuce and sprinkle with cheese and
strawberries.

Ingredients
Lean Ground Beef
Lentils
Black beans
Onion, chopped
Garlic, minced
Low sodium v8 juice
Diced tomatoes
Celery chopped
Chili Powder

Amount
3 oz
1.5 Tbsp
cup
1/8 cup
1 clove
1 oz
cup
stalk
1/8 tsp

Procedure
Chop all ingredients except beef and
add to large pot. Mix well.
Brown ground beef on medium heat
in skillet 6-7 minutes.
Drain ground beef and add to pot.
Mix. Simmer over low heat 90-120
minutes. Stir occasionally.

3
1 slice
1

Nutritional Information
Breakfast English Muffin
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)
Chicken, strawberry, and
goat cheese salad
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
504.1
41.4
29.9
4.6
427.9
552.3
728.4
18.4
0
1.74
1 serving
521.6
32.4
29.2
3.7
298.6
485.1
655.7
24.1
0
3.72

Black bean and lentil chili

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
213.8
30.8
19
5.8
268.3
783.8
104.4
3.4
30
1.52

Day 10
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1239.5
104.6
78.1
14.1
994.8
1821.2
1488.5
45.9
30
6.98

Day 10

Day 12

Recipes

Breakfast
Crustless quiche,
toast w/ peanut
butter
Servings: 4
Prep Time:
Cook Time:

Lunch
Chicken Pesto Pasta
Servings: 1
Prep Time: 10
Cook Time: 15-20

Dinner
Slow Cooker Apple
Pork Roast
Servings: 9
Prep Time: 10min
Cook Time: 4 hrs

Ingredients
Egg substitute
Baby spinach
Yellow onion, diced
mushrooms, diced
Ground turkey, 85%
lean, pan broiled
Minced garlic
Shredded mozzarella
Canola oil

Amount
1.5 cups
1.5 cups
onion
4 medium
4 oz

Bread, white
Peanut butter, no salt
added

1 slice
2 tbsp

Ingredients
Chicken breast,
boneless, skinless, cut
into strips
Spaghetti
Pesto sauce,
homemade
Pesto Sauce (4 servings)
Shredded Parmesan
Fresh basil leaves,
roughly chopped
Black pepper
Garlic cloves
Extra virgin olive oil

Amount
4 oz

3 tsp
cup
1 tbsp

2 oz, uncooked
1 tbsp

2 tbsp
2 cups
tsp
4 cloves
1/4 cup

Ingredients
Apples, cored and cut into
8 wedges
Red onion, coarsely
chopped
Ground cinnamon

Amount
2 medium
1 medium

Pork roast
Salt
Pepper
Unsweetened applesauce

tsp,
divided
3 lb
tsp
tsp
1 cup

Green beans, canned

cup

Procedure
Pre heat oven to 350 F. Saute garlic,
spinach and diced onion and diced
mushrooms in 1 TB canola oil. Add
ground turkey and brown. Spray 8
pie dish with non-stick cooking spray
and put in sauted vegetables.
Sprinkle shredded mozzarella over
vegetables and pour egg substitute
on top. Bake 30 minutes or until set.

Procedure
Bring water to a boil and cook
pasta as directed, without salt.
Drain. Cook chicken in non-stick
pan over medium heat. Add to
cooked pasta.
Place basil leaves, garlic, and
Parmesan cheese in a food
processor and pulse to chop.
Gradually stream olive oil into the
basil mixture and continue to pulse
the mixture, scraping the sides of
the processor as needed.
Add a dash of pepper to taste.
Add 1 tablespoon pesto sauce onto
the pasta and toss to coat evenly
before serving.

Procedure
Place chopped apples and onion into
the bottom of a slow cooker; sprinkle
with 1/4 teaspoon cinnamon. Rub
pork roast with salt and pepper. Place
roast on top of apples and onion in
slow cooker. Pour applesauce over
roast. Dust with 1/4
teaspoon cinnamon. Cook on high
heat setting for 4 hours.

Nutritional Information

Crustless Quiche, toast and PB

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)
Chicken Pesto Pasta
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
370.8
27.5
23.22
2.1
331
590.4
349.1
13.7
0
1.58
1 serving
619.3
45
89.8
3.4
372.3
431.9
103.4
4.9
0
1.37

Slow cooker apple pork roast

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
265.3
32.8
11.8
1.5
270.5
569.4
141.5
10
0
1.54

Day 11
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1350
109.3
128
8.1
973.8
1591.7
594
28.6
0
4.49

Day 11

Day 12

Recipes

Breakfast
Scrambled Eggs
with toast
Servings: 1
Prep Time: 7min
Cook Time: 5min

Ingredients
Milk
Eggs
Minced onion
Black pepper
Salt
Unsalted butter
Cheddar cheese
Whole wheat toast

Amount
1.5 tsp
2
2 tbsp + 2 tsp
1/8 tsp
1/8 tsp
1/2 tsp
Slice
1.5 pieces

Procedure
Whisk together the eggs, milk,
onions, salt, and pepper in a large
bowl until it looks slightly fluffy.
Melt the butter in a large pan over
medium to high heat; coat the pan
evenly with the butter. Stir in eggs
and continue stirring until they have
just cooked. Serve immediately.
Eat with toast

Lunch
Fruity Tuna-Salad
Pita and
strawberries
Servings:
Prep Time:
Cook Time:

Dinner
Tarragon Chicken
Servings: 4
Prep Time: 7
Cook Time: 4

Ingredients
Hard cooked egg
Lemon juice
Tuna canned in water
with no salt, drained
Diced celery
Raisins
Low sodium dijon
mustard
Unsweetened
pineapple tidbits,
drained
Whole wheat pita
Fresh strawberries

Amount
1/4
1/4 tsp
4 ounces

Ingredients
Chicken breast
Salt
Extra virgin oil
Grated lemon rind
Fresh lemon juice
Garlic clove
Minced fresh tarragon

Amount
4-6 oz
1/4 tsp
2tbsp
1 tsp
2 tbsp
1
2 tsp

1/16 cup
1/16 cup
3/4 tbsp
2 ounces

1/2
1/2 cup

Procedure
Slice egg in half lengthwise, and
remove yolk; reserve egg yolk for
another use. Dice egg white halves;
set aside.
Prepare grill or broiler.
Sprinkle the lemon juice over tuna.
Place the tuna on a grill or broiler
rack; cook 4 minutes on each side
until tuna is medium-rare or desired
degree of doneness. Coarsely chop
tuna.
Combine tuna, diced egg white,
celery, and the next 3 ingredients in a
bowl. Eat tuna with pita. Strawberries
on the side.

Procedure
Place chicken breast between 2 sheets
of heavy-duty plastic wrap; pound to
1/4-inch thickness using a meat mallet
or small heavy skillet. Sprinkle chicken
evenly with salt.
Combine olive oil and remaining
ingredients in a small bowl, stirring well
with a whisk. Heat a large nonstick
skillet over medium-high heat. Add
chicken; cook 2 minutes. Drizzle
chicken with 2 teaspoons oil mixture.
Turn chicken over; cook 2 minutes.
Drizzle remaining oil mixture over
chicken; reduce heat to low. Cover and
cook 2 minutes or until done. Enjoy!

Nutritional Information

Scrambled Eggs with Toast

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)
Fruity Tuna Salad Pita with Strawberries
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
440.4
25.7
24.8
4
475
368.1
865.6
21.1
0
.91
1 serving
711.4
0
112.2
1.7
8.5
86.7
35.7
0
0
2

Tarragon Chicken
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
298.1
33.8
1.3
.2
258.6
384.7
356.6
12.4
0
1.90

Day 12
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1449.9
93.7
164.4
8.2
997
1306.9
1439
35.2
0
6.35

Day 12

Day 13

Recipes

Breakfast
Protein Smoothie
Servings: 1
Prep Time: 5 min
Cook Time: 0

Lunch
Chicken Chili Stew
Servings: 4
Prep Time: 10 min
Cook Time: 30 min

Ingredients
Soy Protein
concentrate
Banana
Vanilla Soymilk

Amount
1.5 oz

Ingredients
Chicken Breasts, cut
into small pieces
Cold chicken broth (no
salt added)
Garlic
Jalapeo chili, seeded
and diced
Flour
Red pepper, diced
Small carrot, diced
Frozen corn
Ground pepper
Ground cumin
Cilantro, finely
chopped
Cornstarch
Unsalted tortilla chips

Amount
1 lb

Ingredients
Macaroni, cooked
Easy Tuna Casserole
Canned tuna,drained
Servings: 4
Condensed cream of
Prep Time: 15 min
chicken soup
Cook Time: 30 min
Shredded cheddar
cheese
French fried onions

Dinner

Procedure
Add ice, blend in blender

8 oz

2 cups
4 cloves
1
1 Tbsp
1
1
1 cup
tsp
tsp
2 Tbsp
1 Tbsp
12

Amount
1-1/2 cups
3 oz (1/2 can)
5.5 oz (1/2
can)
cup
cup

Procedure
In large saucepan, boil cup. Cook
chicken in broth, stirring, until white
(4-5 min). Remove chicken, set aside.
Cook garlic and jalepeos in broth
over med-high heat stirring
frequently. Stir in flour, turn heat to
low and stir constantly for 2 minutes.
Gradually add 2 cups of broth. Add
chicken, red pepper, carrots, corn,
pepper, cumin and cilantro and heat
to boiling. Reduce heat, cover and
simmer approximately 20 minutes
until the chicken is cooked all the way
through.
Mix cornstarch in remaining cup of
broth and stir into stew. Continue to
cook, stirring often, until heated
through and thickened. Serve topped
with crushed tortilla chips.
Procedure
Preheat oven to 350 degrees F
In a 9 x 13-inch baking dish, combine
the macaroni, tuna, and soup. Mix
well, and then top with cheese
Bake at 350 degrees F for about 25
min, or until bubbly. Sprinkle with
fried onions, and bake for another 5
min.

Nutritional Information

Protein Smoothie
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)
Chicken Chili Stew
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
284.2
29.5
35.6
4.3
365.4
678
466.7
0
0
2.00
1 serving
464.7
29.2
34.8
0.6
350.4
475.3
602
12.7
0
2.00

Easy Tuna Casserole

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
294.7
47.8
18.1
1.3
303.9
653.2
211.3
0.4
0
2.04

Day 13
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1043.6
106.5
88.5
6.2
1019.7
1806.5
1280
13.1
0
6.04

Day 13

Day 15

Recipes

Breakfast
Breakfast Burrito
with Homemade
Salsa
Servings: 1
Prep Time: 15 min
Cook Time:10 min

Lunch
Pasta Salad with
Chicken
Servings: 4
Prep Time: 10 min
Cook Time:20 min

Dinner
Salmon and Leek
Casserole
Servings: 4
Prep Time: 15 min
Cook Time:30 min

Ingredients
10 inch flour tortilla
Egg or egg substitute
Hot pepper, finely
diced (optional)
93% Lean Ground Beef
Ground cumin
Tomato, small
Onion, finely chopped
Garlic, minced
Cilantro, chopped

Amount
1
2 (1/2 cup
substitute)
1 tsp
2 oz
1 tsp
1
1 tbsp
1 tsp
1 tbsp

Ingredients
Pasta, dry
Chicken, cubed
Onion, finely diced
Red Pepper, finely
diced
Vegetable oil
Low-fat honey Dijon
dressing
Lemon Juice
Black Pepper
Paprika
Garlic Powder

Amount
1/2 cup
16 oz

Ingredients
Dry Couscous
Red Pepper, diced
Salmon filet

Amount
1 cup
1 cup
Four 3-oz
portions
3 tbsp
3 cups
1 cup
tsp
1 tbsp
1 tsp
tsp
tsp
cup

Lemon Juice
Leek, chopped
Green Beans
Black pepper
Ginger, grated
Curry powder
Cumin
Turmeric
Cilantro, chopped

cup
cup
cup
cup
cup
tsp
tsp
tsp

Procedure
Beat eggs and diced pepper together.
In a nonstick pan or skillet, cook
ground beef and cumin. Remove
from heat. Cook eggs 1-2 minutes
until done. To make homemade
salsa, combine tomato, onion, garlic
and cilantro. Arrange meat, eggs and
salsa on tortilla.

Procedure
Bring water to boil in a pot and cook
pasta according to instructions.
Drain, rinse, and set aside.
Season chicken cubes with black
pepper, paprika, and garlic powder
and saut in a skillet or pan.
To make the vinaigrette, whisk onion,
mustard, and lemon juice together.
Combine pasta, chicken, red pepper,
and vinaigrette.

Procedure
Preheat oven to 350F. Heat water
until boiling and pour over couscous;
cover and let sit. Place salmon filets
on bottom of baking dish and sprinkle
with red peppers, pepper and lemon
juice. Heat 1 tbsp oil in a pan and
cook leeks and green beans, season
with pepper, ginger, curry powder,
cumin and turmeric. Stir in couscous.
Pour mixture over salmon, cover with
aluminum foil and cook 25-30
minutes in oven, until fish is flaky.
Sprinkle with cilantro before serving.

Nutritional Information
Breakfast Burrito with Homemade Salsa
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
460.3
37.75
32.8
1.5
270.5
777.7
970.6
11.8
0
2.21

Pasta Salad with Chicken 1 serving

Energy (kcal)
387.8
Protein (g)
29.2
Carbohydrate (g)
21.6
Dietary Fiber (g)
1.4
Phosphorus, P (mg)
230.35
Potassium, K (mg)
300.75
Sodium, Na (mg)
334.85
Fat (g)
14.8
Fluid (mL)
0
Cost of Meal ($)
1.28
Salmon and Leek Casserole
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
441.05
27.5
53.52
8.6
355.65
744.95
64.48
6
0
3.53

Day 14
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1289.15
94.45
107.92
11.5
856.5
1823.4
1369.93
32.6
0
7.02

Day 14

Day 15

Recipes

Breakfast
Cottage Cheese
Pancakes with
Strawberries
Servings: 6
Prep Time: 5 min
Cook Time: 6 min

Lunch
Italian Wedding
Soup
Servings: 10
Prep Time: 15 min
Cook Time: 20 min

Dinner
Grilled Marinated
Chicken
Servings: 4
Prep Time: 2 hours
Cook Time: 10 min

Ingredients
Cottage cheese
Eggs, lightly beaten
All-purpose white flour
Unsalted butter,
melted
Non-stick cooking
spray
Fresh strawberries,
sliced

Amount
1 cup
4
1/2 cup

Ingredients
Extra-lean ground beef
Eggs
Dried bread crumbs
Grated Parmesan
cheese
Dried basil
Onion, minced
Low-sodium chicken
broth
Fresh spinach leaves,
sliced
Acini de pepe pasta,
uncooked
Carrots, diced
Cooked chicken

Amount
1 pound
2
1/4 cup
2 tbsp

Ingredients
Boneless, skinless
chicken breasts
Olive oil
Red wine vinegar
Garlic, minced
Onion powder
Italian seasoning
Thyme

Amount
4

6 tbsp

3 cups

1 tsp
3 tbsp
2-1/2 quarts
1 cup
1 cup
3/4 cup
2 cups

1/4 cup
1/4 cup
1 clove
1 tsp
1-1/2 tsp
1/2 tsp

Procedure
In a medium-sized bowl, combine
cottage cheese, eggs (lightly beaten),
flour and melted butter. Grease
griddle or frying pan and turn burners
on medium to high heat. When hot,
ladle about 1/4 cup of batter onto
the griddle to form pancakes (about
4 in diameter).
Cook pancakes for 2-3 minutes until
the undersides are lightly browned,
then turn to brown other side.
Transfer the pancakes to a heated
platter.
Continue to make pancakes with the
remaining batter.
Top each serving of pancakes with
1/2 cup sliced strawberries.

Procedure
Place the beef, beaten eggs, bread
crumbs, cheese, basil and onion in a
bowl. Combine thoroughly.
Roll seasoned meat into a 1/2
diameter log. Cut into 80 pieces. Roll
into tiny meatballs and set aside.
In a large stockpot heat chicken broth
to boiling. Stir in the spinach, pasta,
carrots and meatballs. Return to boil;
reduce heat to medium.
Cook (stirring frequently) at a slow
boil for 10 minutes or until pasta is al
dente and meatballs are no longer
pink inside.
Add diced chicken. Allow chicken to
heat thoroughly and serve hot.

Procedure
Slice breast halves in half crosswise,
making two thin fillets from each.
Combine remaining ingredients in a
zip-top bag and mix well.
Add chicken to the bag. Seal and
marinate in the refrigerator for 2
hours or longer, turning occasionally.
Remove chicken from marinade and
grill over medium heat until done,
turning once.

Nutritional Information

Cottage Cheese Pancakes with Fresh Strawberries

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
522.7
32.8
48.1
5.9
450.1
664.5
167.4
18.6
0
$1.49

Italian Wedding Soup 1 serving

Energy (kcal)
294.9
Protein (g)
35.5
Carbohydrate (g)
11.7
Dietary Fiber (g)
0.4
Phosphorus, P (mg)
411.3
Potassium, K (mg)
666
Sodium, Na (mg)
284.4
Fat (g)
7.7
Fluid (mL)
236.5
Cost of Meal ($)
$1.42
Grilled Marinated Chicken 1 serving
Energy (kcal)
352.1
Protein (g)
27.5
Carbohydrate (g)
0.2
Dietary Fiber (g)
0
Phosphorus, P (mg)
229.2
Potassium, K (mg)
295.7
Sodium, Na (mg)
83.3
Fat (g)
21.4
Fluid (mL) 0
Cost of Meal ($)
$.82
Day 15
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1124.7
95.8
60
6.3
1090.6
1626.2
535.1
47.7
236.5
$3.73

Day 15

Day 16

Recipes

Breakfast
Power Pancakes
Servings: 1 (2 6inch pancakes each)

Ingredients
Cottage cheese
Eggs
All-purpose white flour

Amount
cup
2
cup

Ingredients
Olive oil
Ground turkey
Onion
Bell pepper
Garlic
Oregano
Thyme
Black pepper
Red wine vinegar
Cucumber
Plain greek yogurt
6-inch pitas

Amount
2 tablespoons
1 pounds
1 medium
1 medium
1 large clove
1 teaspoons
1 teaspoon
teaspoon
4 tablespoons
cup
cup
6

Ingredients
Salmon fillets
Salt-free lemon pepper
seasoning
Lemon juice
Liquid margarine spray
Canned pinto beans,
rinsed and drained

Amount
1 pound
1 teaspoon

Prep Time: 5
minutes
Cook Time:5
minutes

Lunch
Greek Turkey Pitas
Servings: 6
Prep Time:
Cook Time:

Dinner
Grilled Salmon and
beans
Servings: 4
Prep Time: 5
minutes
Cook Time: 20
minutes

cup
15 oz can

Procedure
Prepare griddle or skillet with
nonstick cooking spray and heat
Combine all ingredients in a blender
or food processor until smooth.
Pour batter onto prepared griddle or
skillet making 2 6-inch pancakes.
Cook on each side.

Procedure
In a skillet, heat oil and brown
turkey.
Chop onion, garlic, and bell pepper.
Add onion, garlic, bell pepper,
oregano, thyme, and black pepper
to skillet with turkey. Cook until
onion is soft.
Add vinegar (can refrigerate until
ready to serve).
Cube cucumbers and in a separate
bowl, mix with the Greek yogurt.
Toast pitas, cut in half, and fill with
meat and cucumber mixture.

Procedure
Sprinkle salmon with lemon pepper.
Squeeze a small amount of lemon
juice over fish and spray with 3-4
sprites of margarine spray.
Place on preheated grill and cook
over medium heat for 15 to 20
minutes or until fish reaches desired
doneness.
Heat canned beans and serve with
fish.

Nutritional Information
Power Pancakes
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
464
32.8
52
1.8
385
290
674
8.2
0
1.25

Greek Turkey Pitas 1 serving

Energy (kcal)
359.56
Protein (g)
35.41
Carbohydrate (g)
36.18
Dietary Fiber (g)
1.7
Phosphorus, P (mg)
312
Potassium, K (mg)
433.5
Sodium, Na (mg)
386.36
Fat (g)
6
Fluid (mL)
20
Cost of Meal ($)
2.16
Grilled Salmon and Beans
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
280.2
28.9
22.2
7.7
344.7
921.9
66.7
3.4
0
2.86

Day 16
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
876.16
97.11
110.38
11.2
1041.7
1645.4
1127.06
17.6
20
6.27

Day 16

Day 17

Recipes

Breakfast
Cottage cheese w/
berries and all-bran
Servings: 1
Prep Time: 5 min
Cook Time: 0 min

Lunch
Chicken Burrito
Bowl
Servings: 1
Prep Time: 5 min
Cook Time: 0 min

Dinner
PB & J with
almonds
Servings:
1
Prep Time: 1 min
Cook Time: 3 min

Ingredients
Cottage cheese
Raspberries
All Bran brand buds
cereal
Ground cinnamon

Amount
1 cup
cup
cup
tsp

Procedure
Mix ingredients into cottage cheese
and enjoy.

Ingredients
Grilled chicken strips
Black beans
Avocado
Corn salsa
Romaine lettuce

Amount
4 oz
cup
1 oz
2 oz
1.5 cups

Procedure
Combine all ingredients in a bowl and
enjoy.

Ingredients
Whole wheat English
muffin
No salt peanut butter
Jelly
Almonds, sliced

Amount
1

Procedure
Toast English muffin.
Spread with peanut butter and jelly.
Sprinkle almonds on top.

4 Tbsp
1 Tbsp
cup

Nutritional Information
Cottage Cheese with Berries and All-Bran
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)
Chicken Burrito Bowl
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
234.1
30.2
26.8
11.2
396.1
440.5
132.1
2.5
0
2.52
1 serving
222.3
30.3
21
13.3
163.8
670.7
872.8
3.4
0
2.94

PB&J with almonds

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
978.5
36.5
70.4
18.1
538.2
862.8
906
46.8
0
1.53

Day 17
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1434.9
97
118.2
42.6
1098.1
1974
1910
52.7
0
6.99

Day 17

Day 18

Recipes

Breakfast
Savory Salmon
scrambled eggs
Servings: 1
Prep Time: 5min
Cook Time: 5min

Lunch
Pork loin with
applesauce and
garden salad
Servings: 1
Prep Time: 5min
Cook Time: 12 min

Dinner
Smothered Chicken
over rice with
seasoned
vegetables
Servings: 1
Prep Time: 5min
Cook Time: 20min

Ingredients
Egg substitute
Canned salmon
Baby spinach
Shredded mozzarella
cheese, low sodium
Minced garlic
Ginger, paste or
powder
Ground black pepper
Dried basil
Olive oil or canola oil

Amount
cup
3oz
cup
cup

Ingredients
Pork loin
Applesauce,
unsweetened

Amount
4 oz
cup

Garden Salad
Romaine lettuce
Carrot, chopped
Ranch

1 tsp
tsp

Procedure
Heat oil in large frying pan over
medium heat. Sautee garlic, spinach
and salmon.
Add egg substitute, mozzarella
cheese, dried basil and ground
pepper and cook until eggs are set.

tsp
tsp
1 tbsp

Procedure
Grill or pan fry pork loin over medium
heat. Season with dried sage or Mrs.
Dash seasoning.
Serve with cup applesauce and
garden salad.

1 cup
medium
2 tbsp

Ingredients
Chicken breast, boneless,
skinless
Olive oil
Condensed cream of
mushroom, low sodium
water
Frozen mixed vegetables
(peas, corn, carrots, green
beans)

Amount
4 oz

White rice, cooked

1 cup

1 tbsp
cup
1/8 cup
1 cup

Procedure
Cook rice according to package
directions to make 1 cup cooked.
Brown chicken on both sides in skillet
with olive oil. Dont cook all the way.
Add cream of mushroom and water
to skillet. Cover and bring to simmer.
Cook until chicken is done.
Meanwhile, microwave vegetables on
high for 4-6 minutes in covered,
microwave-safe dish.

Nutritional Information
Savory salmon scrambled eggs
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
379
37.3
3.8
0.3
521.4
643.2
726
20.9
0
2.16

Pork loin with applesauce and side salad 1 serving

Energy (kcal)
494.7
Protein (g)
31
Carbohydrate (g)
19.9
Dietary Fiber (g)
3.3
Phosphorus, P (mg)
331.9
Potassium, K (mg)
750.2
Sodium, Na (mg)
421.4
Fat (g)
19.6
Fluid (mL)
30
Cost of Meal ($)
2.09
Smothered chicken over rice with mixed vegetables
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
499.6
35.2
69.4
4.8
264.6
445
416.7
3.7
0
2.14

Day 18
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1373.3
103.5
93.1
8.4
1118.2
1838.4
1564.1
44.2
30
5.23

Day 18

Day 19

Recipes

Breakfast
Scrambled eggs
with peanut butter
toast
Servings: 1
Prep Time: 7min
Cook Time: 0

Lunch
Grilled Chicken
Sesame
Servings: 4
Prep Time: 3min
Cook Time: 10min

Dinner
Pork Chops Stuffed
with Smoked
Gouda
Servings: 1
Prep Time: 15min
Cook Time: 20min

Ingredients
Smooth peanut butter
without salt
Whole wheat toast
Large egg, scrambled

Amount
4 tbsp

Ingredients
Sesame seeds
Grated ginger
Honey
Reduced sodium soy
sauce
Sherry
Chicken breast

Amount
1 tbsp
2 tsp
2 tbsp
1 tbsp

Ingredients
Gouda Cheese
shredded
Chopped fresh parsley
Boneless pork chop
Olive oil
Ground pepper
Ground salt

Amount
1 ounce

1.5 pieces
1

1 tbsp
4-5 ounces

2 tbsp
4 ounces
1/2 tsp
1/8 tsp
1/8 tsp

Procedure
Scramble one egg in non-stick pan on
stove. Spread peanut butter onto
toast. Eat!

Procedure
Combine first 5 ingredients in a small
bowl. Set aside. Flatten chicken
pieces to inch thickness using a
mallet or rolling pin. Spray grill with
cooking spray. Grill chicken over
mediumhot coals 4 minutes each
side, basting frequently with soy
sauce mixture. Transfer to serving
platter.

Procedure
Preheat an outdoor grill for medium
heat.
In a small bowl, combine the cheese,
parsley, and 1/8 teaspoon black
pepper.
Lay the chop flat on cutting board,
and with a sharp knife held parallel to
the board, cut a pocket into the pork,
going all the way to the bone, but
leaving the sides intact. Stuff cheese
mixture into pocket, and close with a
wooden toothpick. Brush meat with
oil, and season with salt and more
black pepper.
Grill over medium heat for 5 to 8
minutes on each side, or until pork is
done. Careful not to overcook!

Nutritional Information

Scrambled eggs with Peanut Butter Toast

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)
Grilled Chicken Sesame
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
582
28.1
33.1
7.2
443.3
618.1
317.9
27.8
0
.59
1 serving
209.6
30.4
9.7
.3
317.5
552.8
298.7
3.4
0
1.15

Pork Chops Stuffed with Smoked Gouda

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
238.3
32.1
1.1
.2
493.2
632.7
496.9
10.5
0
1.00

Day 19
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1029.9
90.6
43.9
7.7
1254
1803.6
1113.5
41.7
0
3.50

Day 19

Day 20

Recipes

Breakfast
Egg Whites with
Broccoli
Servings: 1
Prep Time: 0 min
Cook Time: 3 min

Lunch
Jalepeo, lime, and
smoked mozzarella
turkey burger
Servings: 6
Prep Time: 5min
Cook Time: 15 min

Dinner
Cranberry Chicken
Servings: 6
Prep Time: 5 min
Cook Time: 30 min

Ingredients
Liquid egg whites

Amount
8 oz

Olive Oil

1 tsp

Broccoli, raw

1/6 cup

Ingredients
-Ground turkey
-Jalepeo pepper,
finely diced
-Lime juice
-Lime zest
-Black pepper
-Worcestershire sauce
(reduced sodium)
-Extra virgin olive oil
-Smoked mozzarella
cheese
-Hamburger buns,
toasted

Amount
1 pounds
2 Tbsp

Ingredients
Olive oil
Onion, chopped
Boneless, skinless chicken
breasts
Ketchup
Dry mustard
Canned whole-berry
cranberry sauce
Brown sugar
Apple cider vinegar

from 2 limes
from 1 lime
1 Tbsp
1 Tbsp
4 Tbsp
cup
6

Procedure
Heat olive oil in pan, add egg whites
and broccoli. Cook until desired
consistency, and enjoy!

Procedure
Preheat outdoor grill/grill pan. Heat
half of oil in a saut pan over
medium-high heat.
In med. Bowl, combine turkey,
pepper, lime juice&zest, black
pepper, Worcestershire sauce and 2
Tbsp oil.
Form 6 burger patties, brush with 2
Tbsp oil
Cook burgers for 5-7 min on each
side, until 165 degrees F is reached
Top each burger with 2 Tbsp cheese,
melt in toaster oven
Serve on toasted bun

Amount
-1 Tbsp
cup
2 lbs
cup
1 tsp
16 oz
cup (packed)
1 Tbsp

Procedure
In a med-size bowl, combine
ketchup, dry mustard,
cranberry sauce brown
sugar and vinegar. Stir until
mixed.
Preheat oil in a large skillet,
add onion and saut until
clear
Add chicken and cook for 34 min on each side.
Pour mixed ingredients into
skillet
Cover and cook on med.
Heat for 15-20 minutes

Nutritional Information
Egg Whites with Brocolli
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Jalapeno, Lime and Mozarella Turkey Burger

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
169.9
25.07
3.9
0.7
49
441.6
383.6
4.3
1.61

1 serving
524.3
40.6
2
0.7
448.9
453.5
102.2
18.1
2.2

Cranberry Chicken
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
281.9
26.1
35.6
0.6
79.2
93.2
95.2
2.3

Day 20
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
976.1
91.77
41.5
2
577.1
988.3
581
24.7

1.8

5.61

Day 20

Day 21

Recipes

Breakfast
Baked Oatmeal
with Cottage
Cheese
Servings: 1
Prep Time: 5 min
Cook Time:5 min

Lunch
Ricotta Pesto Pizza
Servings: 2
Prep Time: 20 min
Cook Time:10 min

Dinner
Shredded Mexican
Chicken in a
Crockpot
Servings: 4
Prep Time: 10 min
Cook Time: 6 hours

Ingredients
Old-fashioned oats
Egg
Water
Walnut halves
Blueberries
Cottage Cheese
Cinnamon
Vanilla Extract

Amount
cup
1 ( cup
substitute)
2 tbsp
14
cup
cup
tsp
tsp

Ingredients
10 inch flour tortilla
Chicken breast, thinly
sliced
Dried Oregano
Basil
Parsley
Garlic Clove
Lemon Juice
Olive Oil (or other oil)
Black Pepper
Ricotta Cheese

Amount
2
6 oz

Ingredients
Chicken breast
Carrots, diced
Onion, diced
Lime juice
Chili powder
Coriander
Cumin
Garlic Powder
Paprika

Amount
1 lb
1 cup
1 whole
cup
tsp
tsp
1 tsp
tsp
1 tsp

1/8 tsp
1/3 cup
1/3 cup
1
1 tbsp
1 tbsp
1/8 tsp
1 tbsp

Procedure
Combine oats, egg, water, cinnamon,
vanilla extract and cottage cheese in
a mug or bowl. Stir thoroughly. Mix in
walnuts and blueberries. Microwave
on high for 3-4 minutes.

Procedure
Preheat oven to 425F. Place basil,
parsley, garlic clove, lemon juice, oil,
and ricotta cheese in food processor
or blender to puree. Season chicken
with oregano and saut in frying pan
until cooked. Place tortillas on a
baking sheet. Spread half of pesto on
each tortilla and arrange chicken.
Bake for 10 min or until tortillas are
crisp.

Procedure
Place onions and carrots on bottom
of crockpot; add chicken, lime juice
and spices. Cook on high for 6 hours
or until chicken is done. Shred
chicken with two forks.

Nutritional Information
Baked Oatmeal with Cottage Cheese
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
416.65
27.725
32.48
5.55
422.55
482
212.875
6.45
0
2.46

Ricotta Pesto Pizza 1 serving

Energy (kcal)
433.2
Protein (g)
35.9
Carbohydrate (g)
27.025
Dietary Fiber (g)
0.65
Phosphorus, P (mg)
234.35
Potassium, K (mg)
411.7
Sodium, Na (mg)
717.125
Fat (g)
12.1
Fluid (mL)
0
Cost of Meal ($)
3.41
Shredded Mexican Chicken in a Crockpot
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
161.365
26.391
4.57
1.08
300.37
449.13
87.54
0
0
0.99

Day 21
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1011.215
90.016
64.075
7.28
957.27
1342.83
1017.54
18.55
0
6.86

Day 21

Day 22

Recipes

Breakfast
Santa Fe French
Toast
Servings: 4
Prep Time: 10 min
Cook Time: 4 min

Lunch
White Egg Salad
Servings: 1
Prep Time: 10 min
Cook Time: 5 min

Dinner
Chicken Vegetable
Linguine
Servings: 6
Prep Time: 10 min
Cook Time: 10 min

Ingredients
White bread, 3/4"
thick
Eggs
Liquid nondairy
creamer
Canola oil

Amount
4 slices

Ingredients
Pasteurized liquid egg
whites
Green onions
Cooked instant rice
Low-sodium
mayonnaise
Mustard
Dried chives
Dried tarragon
Paprika

Amount
8 ounces

Ingredients
Boneless, skinless
chicken breasts
Extra virgin olive oil
Linguine, uncooked
Broccoli florets
Cauliflower florets
Baby carrots
Grape tomatoes
Lemon juice
Mrs. Dash herb
seasoning blend

Amount
1 pound

4
1-1/4 cup
2 tbsp

2
1/4 cup
4 tbsp
1 tsp
2 tsp
1 tsp
1/8 tsp

3 tbsp
8 ounces
3/4 cup
3/4 cup
3/4 cup
16
2 tbsp
3/4 tsp

Procedure
Preheat oven to 400 F.
Trim crust and cut bread in half
diagonally.
Beat egg slightly and add to nondairy
creamer.
Pour oil into a skillet and heat.
Dip bread into egg mixture. Fry in oil
until brown on both sides.
Place browned toast pieces on a hot,
baking sheet. Cook for 4 minutes in
the oven to puff the toast.
Remove from oven and drain on
paper towel if needed. Serve
immediately with powdered sugar,
syrup or jelly.

Procedure
Cook pasteurized liquid egg whites in
microwave or on stovetop. Chop the
egg whites after cooking and set
aside.
Chop green onions.
Combine all ingredients except egg in
a bowl and mix.
Combine cooked egg whites to the
mixture. Blend well.

Procedure
Cut up chicken into small strips.
Heat pan on medium heat with 2
tablespoons extra virgin olive oil.
Add chicken to pan and cook until
done.
Cook 1/2 package of linguine
according to package directions.
Cut up broccoli and cauliflower to
bite-size pieces.
When chicken is cooked, add
broccoli, cauliflower, carrots,
tomatoes and lemon juice, cover and
cook for 3 minutes.
Add drained pasta to pan and then
add 1 tablespoon extra virgin olive oil
and stir.
Add Mrs. Dash, stir and simmer on
low for 5 minutes.

Nutritional Information

Santa Fe French Toast

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
713.3
28.2
60.1
1.8
495
581.8
328.1
26
0
$1.52

White Egg Salad

1 serving
Energy (kcal)
357.9
Protein (g)
29.4
Carbohydrate (g)
33.3
Dietary Fiber (g)
1.7
Phosphorus, P (mg)
81.6
Potassium, K (mg)
503.5
Sodium, Na (mg)
532.2
Fat (g)
4.7
Fluid (mL)
0
Cost of Meal ($)
$1.83
Chicken Vegetable Linguine
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
707.8
40.9
96.6
1.3
453
717.9
114.7
9
0
$2.35

Day 22
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1779
98.5
184
4.8
1029.6
1803.2
975
39.7
0
$5.7

Day 22

Day 23

Recipes

Breakfast

Ingredients

Amount

No Fuss Egg-White
French Toast
Servings: 1
Prep Time:
Cook Time:

Sliced bread
Unsalted butter,
softened
Egg whites
Sugar-free syrup

2 slices
2 tabelspons

Lunch

Ingredients
White fish fillets
French salad
dressing
Panko bread crumbs
Black pepper

French dressing
baked fish fillets
with Whey Protein
shake
Servings: 4
Prep Time: 5
mintues
Cook Time:25

Dinner
Roasted Rosemary
Chicken with
Vegetables
Servings: 4
Prep Time: 10
minutes
Cook Time: 45
minutes

Skim milk
Whey powder

Ingredients
Zucchini, sliced
Carrots, sliced
Bell peppers, sliced
Red onion,
chopped
Garlic cloves,
crushed
Olive oil
Black pepper
Chicken breast
with skin and bonein
Dried Rosemary,
crumbled

1 cup
2 tbsp

Amount
1 pound
cup
cup
1 teaspoon
cup
scoop

Amount
2 cups
1 cup
cup
cup
8 cloves
1
tablespoon
teaspoon
4
1
tablespoon

Procedure
Spread butter over bread. Cut
into cubes. Place buttered bread
cubes into microwave-safe
bowl. Pour egg whites over
bread to cover. Sprinkle syrup
on top. Microwave for 1 minute,
and then push up edges of egg
white to let uncooked egg out
to edges. Microwave another
minute or until egg is set.

Procedure
Preheat oven to 375 F. In a shallow
baking dish thats been coated with nostick cooking spray, arrange fish fillets.
Season fish fillets with black pepper.
Cover fillets thoroughly with French salad
dressing. Top fillets with panko bread
crumbs. Bake for 20-25 minutes or until
they are golden and flake easily. Mix milk
and whey powder until powder is
dissolved.

Procedure
Preheat the oven to 375 F. Combine
vegetables, garlic, and oil in a 13x9
roasting pan, season with pepper, and toss
to coat. Roast until heated through (10
min.) While vegetables are roasting, lift up
the skin from the chicken breasts and rub
the flesh with pepper and rosemary.
Replace skin, and season the chicken with
additional pepper and rosemary. Remove
the pan from the oven, and place the
chicken, skin sides up, on the vegetables.
Return to the oven and continue roasting
until the chicken is cooked through and
vegetables are tender (about 35 minutes).

Nutritional Information
No Fush Egg-White French Toast
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
361.4
34.3
38.9
3.9
165.6
542.6
724.5
6.4
29.6
2.26

French Dressing Baked Fish Fillets 1 serving

with Whey Protein Shake
Energy (kcal)
381.8
Protein (g)
37.4
Carbohydrate (g)
22.1
Dietary Fiber (g)
0.7
Phosphorus, P (mg)
374
Potassium, K (mg)
495
Sodium, Na (mg)
254
Fat (g)
4.5
Fluid (mL)
120
Cost of Meal ($)
2.16
Roasted Rosemary Chicken
With Vegetables
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving

Day 23
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1028.1
102.85
71.5
7.25
799.4
1580.3
1087.4
20.2
149.6
6.2

284.9
31.15
10.5
2.65
259.8
542.7
108.9
9.3
0
1.78

Day 23

Day 24

Recipes

Breakfast
Peanut Butter
Oatmeal &
Scrambled Eggs
Servings:
1
Prep Time:
Cook Time:

Lunch
Roast Turkey and
Baked Potato
Servings:
Prep Time: 10 min
Cook Time: 2.5 3
hours

Dinner
Crockpot Mexican
Chicken
Servings:
1
Prep Time: 5 min
Cook Time: 6 hours

Ingredients
Uncooked oatmeal
Peanut Butter
Honey
Scrambled eggs

Amount
1 cups
2 Tbsp
1 Tbsp
3

Procedure
Cook oatmeal in water following
directions on package, omitting the
salt. Dollop peanut butter and honey
into bowl.

Ingredients
Canola oil
Turkey meat, white
Onion
Poultry Seasoning
Potato

Amount
1 tsp
3 oz
1/8 cup
tsp

Procedure
Oil bottom of roasting pan and bake
in 350 degree oven for 2.5 3 hours.
Remove from heat, cover with foil
and let rest 20 minutes before
serving.
Pierce potato with a fork, wrap in foil,
and place in oven along with turkey
45-60 minutes until skin is crispy.

Ingredients
Boneless, skinless
chicken breast
Onion, chopped
Black beans
Chili Powder
Garlic Powder
Cumin
Paprika

Amount
5 oz

Procedure
Spray bottom and sides of crock pot
with cooking oil. Place onions and
beans in bottom of crock pot and add
chicken and spices. Cook on high for
6 hours or until chicken is done
shred with a fork.

1/8 cup
cup
1/8 tsp
1/8 tsp
tsp
tsp

Nutritional Information
Peanut Butter Oatmeal
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)
Roast Turkey w/ Baked Potato
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
592.4
32.8
47.8
6.2
539.3
604.4
245.7
15.7
0
1.44
1 serving
325.7
30
33.8
3.5
295.7
930.2
69.9
5.2
0
3.07

Crockpot Mexican Chicken

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
364.5
30
29.8
5.8
308.7
451.8
513.8
10.2
0
1.35

Day 24
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1282.6
92.8
111.4
15.5
1143.7
1986.4
829.4
31.1
0
5.86

Day 24

Day 25

Recipes

Breakfast
Mushroom and Red
pepper Omelette
w/ Whey protein
shake
Servings: 2
Prep Time: 5 min
Cook Time: 5 min

Lunch
Chicken and fruit
salad w/ rice cake
and peanut butter
Servings: 1
Prep Time: 5 min
Cook Time: 15 min

Dinner
Meatloaf with
green beans
Servings: 3
Prep Time: 10 min
Cook Time: 50 min

Ingredients
Butter, divided use
Mushrooms, diced
Onion, diced
Canned sweet red
peppers, diced
Eggs
Worcestershire sauce
Whipped cream
cheese
Black pepper

Amount
2 tsp
cup
2 TB
cup

Skim milk
Whey protein

cup
scoop

Ingredients
Chicken breast,
boneless, skinless
Romaine lettuce
Kraft raspberry
vinaigrette
Pineapple chunks,
canned in juice
Small apple, chopped
Large brown rice cake,
lightly salted
Peanut butter

Amount
4 oz

3 large
1 tsp
2 tbsp
tsp

1.5 cups
2 tbsp
cup

Procedure
Melt 1 teaspoon butter or margarine
in a skillet over medium. Saut
mushrooms and onion until tender.
Stir in diced pepper. Remove from
heat and set aside. Melt 1 teaspoon
butter or margarine in skillet. Beat
eggs, add Worcestershire sauce and
cook over medium heat. When eggs
are partially cooked, top with
vegetable mixture. Place dollops of
whipped cream cheese over
vegetables. Continue cooking until
eggs are set. Remove from heat and
fold omelet in half. Sprinkle with
pepper.
For shake: Mix skim milk with whey
protein.

Procedure
Cook chicken breast in skillet and cut
into strips.
In large bowl, combine romaine,
pineapple, apple, chicken, and
dressing and toss to mix.
Spread peanut butter on rice cake.

apple
1
1 tbsp

Ingredients
Lean ground beef (10% fat)
Egg
Saltine-type crackers,
unsalted, finely crushed
Onion, finely chopped
Liquid nondairy creamer
Ketchup
Brown sugar
Apple cider vinegar
Milk
Ground black pepper

Amount
1 lb
1
20

Green beans, canned, no

salt added

cup

2 tbsp
2 tbsp
1/3 cup
1 tbsp
tsp
1 tsp
tsp

Procedure
Preheat oven to 350 F. Coat a loaf
pan lightly with nonstick cooking
spray or oil. In large bowl, combine
ground beef, egg, finely crushed
crackers, onion, nondairy creamer
and black pepper. Mix well. Form into
a loaf and place in loaf pan. Bake for
40 minutes. To make topping sauce,
mix ketchup, brown sugar, vinegar
and milk in a small bowl. Remove
cooked meatloaf from oven and
cover with sauce. Return pan to oven
and bake for 10 additional minutes or
until internal temperature reaches
160 F. Slice into 6 portions before
serving. Serve with green beans.

Nutritional Information

Mushroom and Red pepper Omelette with Whey protein shake

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)
Chicken and Fruit Salad with Rice cake and peanut butter
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
499.6
37.7
15.6
1.2
562.7
697
640.9
31
120
2.09
1 serving
410.25
33.5
35.35
4.6
283.1
644.45
361.85
11.55
30
2.52

Meatloaf with green beans

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
425.3
34.75
31.8
2.55
308.55
593.4
599.55
18
0
1.85

Day 25
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1335
105.95
82.75
8.35
1154.35
1934.85
1602.3
60.55
150
6.46

Day 25

Day 26

Recipes

Breakfast
High Protein
Waffles
Servings: 1
Prep Time: 2min
Cook Time: 5min

Lunch
Southwestern
Grilled Chicken and
Cottage cheese
with peaches
Servings: 1
Prep Time: 10min
Cook Time: 10min

Dinner
Grilled Turkey and
canned cranberry
sauce
Servings: 1
Prep Time: 5min
Cook Time: 13min
per pound of turkey

Ingredients
Egg whites

Amount
6

Baking powder (low

1 tsp

Procedure
Whisk ingredients into bowl and pour
into waffle maker (make sure you
spray non-stick spray)

sodium)
Cinnamon

Dash

Sugar free jam

1 TBSP

Splenda

1 gram

Ingredients
Chicken breast
Lime juice
Hot pepper sauce
Olive oil
Garlic clove
Ground cumin
Salt
Lowfat, no sodium
added, cottage cheese
Fresh peaches

Amount
4 ounces
1/8 cup
1/2 tsp
3/4 tsp
1/2
1/4 tsp
1/8 tsp
1/2 cup

Ingredients
Turkey meat

Amount
5 ounces

Canned cranberry
sauce, sweetened

1 slice

1 cup

Pour batter so that it is contained

within the grids
Top off with jam or other suggested
topping

Procedure
In a large resealable plastic bag,
combine the chicken and next 6
ingredients. Seal bag and turn to
coat; refrigerate for up to 1 hour.
Drain and discard marinade. Grill
chicken, covered, over medium heat
for 4-7 minutes on each side or until
juices run clear.
Eat with peaches and cottage
cheese

Procedure
Preheat oven to 350 degrees F.
Rinse turkey thoroughly with cold
water, inside & out. Drain and pat dry
with paper towels. Insert a meat
thermometer into thickest part of the
thigh (shouldn't touch the bone).
Place the turkey on a rack in a
roasting pan into the oven.
Bake until the internal temperature
reaches 165 degrees F at the thigh.
Eat with cranberry sauce.

Nutritional Information

High Protein Waffles

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)
Southwestern Grilled Chicken with Cottage Cheese and Peaches
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
161.5
21.8
17.2
.3
239.6
641.1
337.8
0
15
.78
1 serving
312.5
38.9
21.5
3.1
425.2
840.6
217.2
6.5
0
3.29

Grilled Turkey and Canned Cranberry Sauce

Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
327.5
41.2
22.2
.6
305.9
438
115.9
2.8
51.7
1.01

Day 26
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
801.5
101.9
60.9
4
970.7
1919.7
670.9
9.3
66.7
5.08

Day 26

Day 27

Recipes

Breakfast
Power Pancakes
Servings: 1
Prep Time: 5 min
Cook Time: 5

Lunch
Sweet Grilled
Chicken with
Apples and Onions
Servings: 4
Prep Time: 10 min
Cook Time: 15 min

Dinner
Baked Tuna
Servings: 5
Prep Time: 5 min
Cook Time: 20 min

Ingredients
Cottage cheese
Eggs
AP flour
Blueberries

Amount
1/2 cup
2
1/2 cup
1/4 cup

Procedure
Mix ingredients well
Cook on med/high heat in saut pan.

Ingredients
Chicken breast halves
(boneless, skinless)
Apple butter
Spicy brown mustard
Honey
Cinnamon
White wine vinegar
Granny smith apple
Sweet yellow onion,
sliced
Cracked black pepper

Amount
4

Procedure
Make apple glaze in a small bowl by
blending apple butter, mustard,
honey, cinnamon and white wine vin.
Slice the apples and onions. Lightly
oil grill, place apples on top rack. Rub
cracked pepper on chicken breast
and place on lower rack (of apples).
Place whole onion slices on top rack
with apples. Grill apples and onions
until caramelized.
Just before chicken is done, glaze
each breast with 1 Tbsp of apple
butter mixture.
Chicken is done once golden brwn on
outside and 165 degrees F on inside.
Remove and plate with apples and
onions.

Ingredients
Canned tuna, in water,
no salt, drained
Onion, chopped
Green bell pepper,
dicedPimentos, canned
Mayonnaise
Parmesan cheese,
grated
Plain bread crumbs

Amount
14 oz

cup
2 Tbsp
1 Tbsp
tsp
tsp
1
1 medium
tsp

2/3 cup
cup
cup
cup
2 Tbsp
cup

Procedure
Preheat oven to 350 degrees F
Coat a 1 quart baking dish with
non-stick cooking spray. In a large
bowl, combine tuna, onion, bell
pepper, pimento, and mayo.
Place tuna mixture in baking dish
Sprinkle top with bread crumbs and
parmesan cheese
Bake for 20 minutes, or until
thoroughly heated and topping is
lightly browned

Nutritional Information

Power Pancakes
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
447.3
32
52
1.7
402.6
335.7
158.2
8.1
0
2.49

Sweet Grilled Chicken with Apples and Onions 1 serving

Energy (kcal)
236.9
Protein (g)
27.2
Carbohydrate (g)
22.7
Dietary Fiber (g)
1.6
Phosphorus, P (mg)
189.8
Potassium, K (mg)
220.2
Sodium, Na (mg)
195.4
Fat (g)
0.3
Fluid (mL)
0
Cost of Meal ($)
2.15
Baked tuna
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
238.9
31
13.6
1.1
217.4
336.9
184.9
2.4
0
1.3

Day 27
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
923.1
90.2
88.3
4.4
809.8
892.8
538.5
10.8
0
1.3

Day 27

Day 28

Recipes

Breakfast
Vegetable
Tortilla
Servings: 2
Prep Time: 10 min
Cook Time: 20 min

Lunch
Cucumber Chicken
Wrap
Servings: 4
Prep Time: 30 min
Cook Time: 10 min

Dinner
Creole Spiced Pork
Tenderloin
Servings: 4
Prep Time: 10 min
Cook Time: 25 min

Ingredients
Frozen vegetable
medley (broccoli,
cauliflower and carrot)
Onion, diced
Garlic, minced
Egg substitute
Wheat toast
Parsley flakes
Black pepper
Dried thyme
Ground nutmeg

Amount
2 cup

Ingredients
10 inch flour tortilla
Chicken breast, sliced
thinly
English cucumber
Red onion, diced
White wine vinegar
Sugar
Dried dill
Black pepper, paprika
and garlic powder

Amount
4
12 oz

Ingredients
Pork tenderloin
Onion, sliced
Cauliflower, chopped
Red pepper, strips
Lemon juice
Olive oil (or other oil)
Couscous, dry
Water
Black pepper
Paprika
Garlic powder
Cayenne
Onion powder
Cumin
Oregano
Thyme

Amount
1 lb
1 small
1 cup
1 large
2 tbsp
3 tbsp
1 cup
2 cups
To taste
1 tsp
1tsp
1 tsp
tsp
tsp
tsp
tsp

2/3 cup
1 clove
1 cup
2 slices
1 tsp
tsp
1/8 tsp
1/8 tsp

2
1 small
2 tbsp
1 tsp
2 tsp
To taste

Procedure
Thaw frozen vegetables to room
temperature. In a medium sized nonstick frying pan, saut onion until
golden brown, about 7 min. Add
garlic and cook another minute. Stir
in vegetables, parsley flakes, pepper,
thyme, nutmeg and egg substitute.
Reduce heat and cook covered until
set and browned at bottom, about
10-15 minutes. Serve with wheat
toast.

Procedure
Season chicken with black pepper,
paprika and garlic powder and saut
in pan or skillet until cooked and
golden brown. Remove from heat.
Slice cucumbers lengthwise, remove
seeds and slice thinly. Cut red onion
into a fine dice. In a colander, toss
cucumber and onion with salt and let
sit and drain for 20 minutes. Press
liquid out of vegetables and rinse
well with cold water. Combine
vinegar and sugar. Coat cucumber,
onion, chicken and dill in mixture.
Wrap in flour tortilla.

Procedure
Preheat oven to 450F. Line baking
tray with foil. In a bowl, mix all the
spices together with a fork and rub
into pork. Place pork on tray. Place
onion, cauliflower and peppers
around pork, sprinkle with black
pepper. Using same bowl as spices,
mix lemon juice and oil, drizzle over
vegetables and toss lightly. Place tray
in oven and roast for 25 minutes.
Turn veggies and meat halfway
through cooking. Bring water to boil,
add couscous, cover and remove
from heat. Serve veggies and pork
slices over fluffed couscous. Sprinkle
with fresh parsley if desired.

Nutritional Information
Vegetable Tortilla
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
216.2
24.93
27.6
6
266.17
757.59
539.17
0.7
0
1.98

Cucumber Chicken Wrap 1 serving

Energy (kcal)
384.5
Protein (g)
35.6
Carbohydrate (g)
34.6
Dietary Fiber (g)
2.3
Phosphorus, P (mg)
244.2
Potassium, K (mg)
501.85
Sodium, Na (mg)
698.6
Fat (g)
4.6
Fluid (mL)
0
Cost of Meal ($)
1.88
Creole Spiced Pork Tenderloin
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

1 serving
436.72
29.13
40.15
4.84
433.4
828.47
281.12
13
0
2.41

Day 28
Energy (kcal)
Protein (g)
Carbohydrate (g)
Dietary Fiber (g)
Phosphorus, P (mg)
Potassium, K (mg)
Sodium, Na (mg)
Fat (g)
Fluid (mL)
Cost of Meal ($)

Total
1037.42
89.66
102.35
13.14
943.77
2087.91
1518.89
18.3
0
6.27

Day 28