Recipes
Day 1
Breakfast Strawberry Cream Cheese Sandwich Ingredients 2 pieces whole wheat bread 4 to 8 strawberries cleaned and sliced 2 tablespoons low fat cream cheese Directions 1. Toast the 2 pieces of bread. 2. Spread the 1 tablespoon of low fat cream cheese on each slice of toasted bread. 3. Place strawberry slices on top of cream cheese layer. Calories 156 to 168 dependent on the amount of strawberries used. Lunch Barbecue Chicken Wrap Ingredients 5 oz can of chicken opened and drained 2 tablespoons barbecue sauce Small handful of lettuce and spinach Skinny cucumber spear 2 small whole wheat tortilla shells Directions 1. Empty the can of chicken into the medium size bowl. 2. Mix the 2 tablespoons of babecue sauce with the chicken. 3. Spread a small amount of lettuce and spinach on each of the two whole wheat tortilla shells. 4. Spread half the chicken mixture on top of the greens on each shell. 5. Clean and prepare a cucumber by slicing lengthwise into 4 pieces. Put thwo pieces of cucumber away for later or eat them now. 6. Place a cucumber spear in the middle of the chicken mixture on each shell. 7. Roll the wraps up. 8. Place in storage container and refrigerate for later or enjoy. Calories 288 dependent on the barbecue sauce used. Dinner Tuna Salad in a Tomato Ingredients Can of Tuna, opened and drained 2 tablespoons low fat mayonnaise 1 tablespoon of diced onion 1 tablespoon of diced green pepper salt and pepper 1 tomato washed do not cut 2 cups of lettuce 1 cup of spinach Directions 1. Put tuna into a medium sized bowl 2. Add mayonnaise, onion, green pepper, salt and pepper to taste. 3. Mix the ingredients well. 4. Cut the top off the tomato by cutting down around the top and into the tomato removing a cone shaped piece. Then cut from the top opening down toward the bottom without cutting all the way through leaving a small section at the bottom to hold it together. It will resemble a flower. 5. Place lettuce and spinach in the bottom of a bowl or container. 6. Place the flower cut tomato on top of the lettuce and spinach. 7. Fill the tomato with the tuna mixture. 8. Eat now or keep refrigerated up to 48 hours. Calories 335 Snack Peanut Butter Banana Grahams Ingredients 2 tablespoons peanut butter 1 banana, sliced 2 full graham cracker sheets Directions 1. Spread graham crackers with peanut butter. 2. Place sliced banana on top of peanut butter. 3. Enjoy! Calories 433 |
Day 2
Breakfast Hard Boiled Eggs, Whole Wheat Toast with Butter and an Orange Ingredients 2 eggs, hard boiled, shell left on till use 2 pieces whole wheat bread 2 teaspoons butter orange Directions 1. Peel the eggs, rinse them and then cut in half and place on plate. 2. Toast the bread, butter the bread and place on plate. 3. Peel the orange, section the orange and place on plate. 4. Enjoy! Calories 373 Lunch Crockpot Lasagna and Salad Ingredients Crockpot liner 4 Whole wheat lasagna noodles 14.5 oz can Italian seasoned diced tomatoes 2 tablespoons diced green peppers 2 tablespoons diced onions 2 tablespoons sliced celery 1/2 cup shredded spinach 1/2 cup cottage cheese 2 cups lettuce 4 to 6 sprays of Salad Spritzer Dressing Directions 1. Place the crock pot liner inside the crock pot. 2. Put some of the diced tomatoes in the bottom of the crock pot. 3. Break the 4 noodles in half to fit in the crock pot. 4. Place 2 noodle halves into the pot. 5. Put some tomatoes on the noodles. 6. Put half the cottage cheese on top of the tomatoes. 7. Place 2 more noodle halves on top of the cottage cheese. 8. Place tomatoes on the noodles and put 1/2 the spinach, celery, onions and green peppers on top the tomatoes. 9. Place 2 more noodle halves on top of the veggies and tomatoes and repeat steps 5 through 9. 10. Pour any leftover tomatoes on top and close the lid. 11. Bake on low for 4 to 6 hours or until noodles are tender. 12. Serve the lasagna with a side of salad spritzed with dressing. Calories 278 to 298 Dinner Orange Walnut Salad with Chicken Ingredients 2 cups lettuce 1 cup spinach 1/4 cup cucumber, chopped 1/4 cup celery, chopped 1/4 cup carrots, chopped 6 to 8 cherry tomatoes 1/4 cup red onion, chopped or sliced can of chicken, open and drained orange, peeped and sectioned raspberry bliss dressing Directions 1. Chop or tear lettuce and spinach to desired size, place in a medium size container. 2. Put cucumber, celery, carrots, cherry tomatoes and red onions on the lettuce and spinach mix. 3. Sprinkle the drained chicken on top of the vegetables. 4. Cut orange sections in half and sprinkle on top of the entire salad. 5. Spritz the entire salad with Raspberry bliss dressing. 6. Enjoy! Calories 198 Snack Zesty Bean Dip with Whole Wheat Crackers and Celery Ingredients 1/2 cup refried beans 2 tablespoons salsa 1/4 cup of shredded cheddar cheese 4 to 6 celery sticks 4 whole wheat crackers Directions 1. Mix refried beans and salsa together in a small bowl. 2. Sprinkle cheddar cheese on top. 3. Heat in microwave for 35 to 45 seconds or eat at room temperature. 4. Use celery sticks or crackers to scoop up the dip and eat. Calories 255 |
Day 3
Breakfast Mexi Melt Ingredients 1/2 cup refried beans 1/4 cup of shredded cheddar cheese 2 pieces of whole wheat bread Directions 1. Toast the whole wheat bread. 2. Put refried beans in a small dish and microwave for 35 to 45 seconds. 3. Spread beans on both pieces of toast. 4. Sprinkle the cheddar cheese on top and enjoy. Calories 209 Lunch Hearty Beef Vegetable Soup and Salad Ingredients 1 can Beef Vegetable Soup 1 cup lettuce 1 cup spinach 1 cup of favorite vegetables Dressing Directions 1. Open the beef vegetable and pour into a bowl. 2. Heat the bowl of soup for 1 to 2 minutes or until hot. 3. Put lettuce, spinach and vegetables into a medium bowl or container. 4. Spritz with dressing and enjoy. Calories 322 Dinner Bean and Cheese Soft Tacos Ingredients 1/2 cup of refried beans 1/2 cup of shredded cheddar cheese 2 whole wheat tortilla shells 1 cup lettuce 1 cup chopped vegetables Directions 1. Put beans in a ssmall container and warm in the microwave for 35 to 45 seconds. 2. Spread half the beans on each of the two tortillas. 3. Sprinkle half the cheddar cheese on each. 4. Put half the lettuce and vegetables on each. 5. Fold into a soft taco and enjoy. Calories 478 Snack Carrots, Celery, Crackers and Peanut Butter Ingredients 2 tablespoons Peanut butter 6 to 8 carrot sticks 6 to 8 celery sticks 4 to 6 whole wheat crackers Directions 1. Put peanut butter on the plate. 2. Put vegetables on the plate. 3. Put crackers on the plate. 4. Use vegetables and crackers to scoop up peanut butter and enjoy. Calories 274 |