hdfit35 nutrition plan

8/8/2019 HDfit35 Nutrition Plan

http://slidepdf.com/reader/full/hdfit35-nutrition-plan 1/68

HDfit35 Nutrition Program



You’ve never seen your body like this before...

HDfit35 1.



Finally! You did it!You signed up for HDfit35.

For some of you committing toHDfit35 means that for the first time ina long time you are going to exercise,eat well, and begin taking control ofyour overall health and fitness. By

following your program you will feel more energetic, begin to loseunhealthy pounds, and get an overwhelming sense ofaccomplishment as you witness dramatic changes in your body,your self esteem, and in your life.

For others, you who have been there-done-that and consideryourself in good shape, HDfit35 will become your new trainingchallenge. Every program we design for you will push you tonew heights. You will see dramatic results - decreased body fat -toned lean muscles - smooth abs - and enjoy your workouts likenever before.

Regardless of your fitness level your customized HDfit35 fitnessand nutrition program has been designed specifically for you tomove you towards the ultimate body you have always wanted.Good news is...you don’t have to go it alone...your HDfitTrainerwill keep you focused and challenged, and be there to celebratesuccess with you along the way.

There are two components to your HDfit35 program - fitness andnutrition. Your fitness component is designed to be physicallychallenging yet something you are capable of doing. From weekto week you will see incremental improvement in strength andendurance, and at the end of 35 days...you and your new bodywill be ready for the next phase of your workout. YourHDfitTrainer will discuss how to work through your fitnesscomponent during your one-on-one orientation session.

The nutrition component of your HDfit35 program is described inthis booklet. At HDfit35 we love our workouts...but we realizethat if you are not making good food choices then it will be hardfor you to get the best results from our workouts. We understand

that there are many factors that effect what you eat, why you eat,and when you eat...so to make things easier for you wedeveloped this simple - yet effective nutrition program that will

2. www.getHDfit35.com



make fueling your body much easier.

Since everything about HDfit35 is customized, your nutritionprogram has been calibrated to work hand-in-hand with yourcustomized HDfit35 workout. We consider all of the informationthat was gathered during your fitness assessment with yourHDfitTrainer in developing the nutrition component of yourprogram. This nutrition program will make it possible for yourbody to effectively perform and react to your workout and get theresults you desire from your efforts. If you “kind of” follow yournutrition program “most of the time” you will see less dramaticresults. But if you do your workouts...and follow your nutritionprogram...you will be amazed at the results you will get from yourefforts.

Look, we know this is hard., but always keep in mind that stayingin shape is easier than getting in shape. Work hard now and getyourself to a healthy place. We will help you get there - and helpyou stay there - for the rest of your life.

How to use this booklet:

1. Take a look at your NutritionProfile. Here we havecalculated your daily caloricneeds and tell you how muchwater you should drink each

day to get the best resultsfrom your body.

2. Next we provide some simplerules to follow and a few tipsto make it easier for you toreach your daily caloricrequirement.

3. Finally you see our list of menu choices. 35 options for eachcore meal - breakfast, lunch, and dinner - as well assupplemental menu with a variety of quick and easy meals toround out your day.

Follow your HDfit35 fitness and nutrition program and in no timeyou’ll be saying...“I’ve never seen my body like this before!”

HDfit35 3.

You’ve never seen your body like this before...



Your Nutrition Profile

Remember, It’s not how you start...it’s how you finish! YourHDfitTrainer has created the nutrition profile below based oninformation gathered during your fitness evaluation. If you follow theyour nutrition program...do your 35 minute workouts...you will get off toa great start...and be amazed of how you feel when you finish thisphase of HDfit35.

Your goals:Lose weight and toneGain weight and toneStay the same weight but toneBuild muscle mass

Other goals:

Current weight (lbs):

Body fat (%):

Body fat (lbs)

Lean mass (lbs)

Water per day (ounces):

Caloric requirement: calories

Primary meal calories: -1,200 calories

Supplementary calories needed: calories




The HDfit35 Approach to Nutrition

With so many diets on the market - no fat - low carbs - no carbs - thecookie diet - what, why and how diets work can all get veryconfusing. At HDfit35 we believe a nutrition program should practicemoderation - not deprivation - and balance over exclusion. YourHDfit35 nutrition plan contains all of the proper nutrients and mineralsyou will need to build lean muscle and lose body fat, creating aoverall healthier body. This isn’t a diet...it’s just a healthy way to eatthe foods you love each and every day.

Your individualized HDfit35 nutrition plan has been calibrated toprovide the exact macronutrient breakdown your body will need toget the results you want. Your program consists of 3 core meals andadditional supplemental meals that, in total, will provide you with theperfect balance and amount of calories each day. You don’t have tocount calories - we have already done that for you. - all you have todo is follow the rules below and eat!

Rule #1 - You Have to Eat

This may seem counterintuitive to thosewanting to lose weight, but if you don’teat you won’t lose weight. We havecalculated the number of calories yourbody needs to perform your dailyactivities - including your workouts - andget the results you want. If you don’ttake in enough fuel your body is smartenough to horde calories, store them asfat, and you will never reach yourtargeted goals.

Rule #2 - You Have to Drink Water

Regardless of your fitness goals your body requires water to functionproperly. We have calculated how many ounces of water you shoulddrink each day in your nutrition profile. At first this seems like toomuch water - just plan on making a few extra trips to the bathroom -but water will cleanse, help maintain skin elasticity as you loseweight, and keep all of your organs working in peak form.

Rule #3 - When You Crave…Let’s be realistic. It is hard to follow a program exactly as it is laidout. There will be times when you want to eat pizza...or drinkalcohol...or eat dessert after dinner. Don’t deny yourself a craving,

HDfit35 5.

Not enough food...this will not go away



but don’t go overboard either. And if you get away from the program aday or two - just get back on the program. A day or two won’t totallyscrew things up...a week or two isn’t good...but a day or two and youare still on target.

Rule #4 - You Have to Eat Three Core Meals Every Day

Each of your 3 core meals - breakfast - lunch - dinner contain 400calories with an approximate mix of 9 grams of fat, 50 grams ofcarbohydrates, and 30 grams of protein. 400 calories doesn’t soundlike a lot but you will be surprised by the quantity of food you will eat. Itis important that when you select a menu item that you eat the entiremeal. If not, you will throw your day off balance and deprive your bodyof some of the nutrients it needs.

Rule #5 - Use Supplemental Menu to Get Your Required Calorie CountThe three core meals will not provide all of the fuel you need to getthrough the day so we have prepared a supplemental menu for you tochose from. These are very important meals. They are generally highin protein - which makes it possible for you to create muscle during theexercise phase of your program - and adding these meals will keepyour energy levels constant throughout the day.

We have created two Supplemental menus. Category 1 Meals contain100 calorie options and Category 2 Meals contain 200 calorie options.Below is an example of how you would use the Supplemental menu toget to your daily caloric requirement.

ExampleIf you need a total of 1,700 calories per day, 1,200 calories come fromyour three core meals, leaving 500 calories needed from thesupplemental menu.

Core Meal 1 - Breakfast at 7:00 a.m. 400 caloriesSupplementary Meal 2 - Category 2 200 caloriesCore Meal 3 - Lunch at 12:00 p.m. 400 caloriesSupplementary Meal 4 - Category 2 200 caloriesCore Meal 5 - Dinner at 6:00 p.m. 400 caloriesSupplementary Meal 6 - Category 1 100 caloriesTotal 1,700 calories




Rule #6 - You Should Eat Every 2-3 Hours

As a rule of thumb you should refuelevery 2-3 hours. This means that, onaverage, you will eat 5-6 meals perday using your supplemental menu tofill in the gaps between your mainmeals. Following this rule will keepyour blood sugar level so you won’tfeel like you need that afternoon nap,and help you avoid over doing it whenyou finally sit down to eat..

Pretty simple. Now you just have to do it! There’s no “forgetting”to eat a meal - you should never consider yourself “too busy” to

follow the program - those excuses won’t work anymore. It willtake some effort at first, but I guarantee that if you follow yournutrition program your body will respond in ways that you can’timagine. With HDfit35 you have found a complete, customizedfitness and nutrition program. Follow it and you will see dramaticresults.

HDfit35 7.

Stop eating everything in sight!



Some Additional Tips

Plan Ahead

After you have some time to look at the menu items you will see thatthere are many ingredients that are used in several different meals.You can prepare in advance by cooking in quantity and using thepre-cooked items throughout the week. This saves time during theweek and will keep you from potentially skipping meals along the way.

Take It To Work

If you plan ahead and take lunch and in-between meal foods to work itwill be much easier to stick to the program. Many of our menu itemscan be prepared quickly, are microwaveable, and all can be stored in

your desk or refrigerator at work.

What to Drink With a Meal

You will notice that on certain meals we add an 8 ounce glass of fat freemilk as a beverage. This is added to bring the macronutrient count tothe right levels. On these menu items it is important to drink the glassof milk with your meal or replace it with an item as indicated below.

When a beverage is not indicated we suggest: coffee, green tea, icedtea, vitamin water, crystal lite, water...and an occasional diet soda.

Substitutions

Following is a list of acceptable food substitutions for menu items in allmeals.

Egg Beaters for Whole Eggs

8 oz glass of fat free milk - 1/2 cup fat free cottage cheese - 5.3 ouncesGreek yogurt

Small side salad - 1 cup steamed vegetables - 1 medium sized fruit




Mix and Match MenusSince all of your core meals are built on a similar macronutrientsplit it is ok to substitute breakfast for lunch, lunch for dinner,dinner leftovers for lunch the next day, or even breakfast fordinner?

Keeping Track of Meals

With the HDfit35 meal plan it isn’t necessarythat you keep track of everything you eatevery day, but if you do want to take somenotes you can do that in the Tracking Successbooklet you will use to monitor your HDfit35workout. If, for instance, you have had a

difficult time losing weight in the past, somesimple tracking may be helpful. You and yourHDfitTrainer can review your notes, and to-gether come up with some creative ideas thatwill make the nutrition component easier foryour to manage.

Take a little time and check out the menuitems listed in this booklet. There are some very basic recipes,single serving recipes, and healthy meals you can prepare foryour whole family. If you are looking for quick meals...checkout Appendix 1 for a list of breakfast and lunch menu items thatyou can toss together as you run out the door. And if you feel

you have a recipe that may fit the criteria of our nutrition pro-gram we would love to hear from you!

You’ve taken the first big step...signing up for HDfit35...all of thesteps that you take from this day forward will lead you down theroad to a healthier life.

HDfit35 9.

How’s this for trackingsuccess?




HDfit35 Nutrition Program

Menu Options

Breakfast - Page 28

LunchPage 29 - Page 46

DinnerPage 47 - Page 64

Supplemental MealsPage 65

Appendix 1 - Quick MealsPage 66 - Page 67



Power Oatmeal

Ingredients:

3/4 cup water1/2 cup oats1 scoop whey protein1/2 cup fat free milk1 packet stevia1 tablespoon ground cinnamon

Preparation:

In a microwave bowl combine waterand oats. Microwave on high for 3 1/2minutes. In a separate bowl combineprotein powder and milk and wisk untilcompletely blended. Add proton blendto oatmeal. Microwave again for 45seconds. Add stevia and groundcinnamon.

Protein Pancakes(serving size = 3 Pancakes)

Ingredients:

2 cups of Krusteaz Fat FreeButtermilk Pancake Mix1 1/2 cups water1 scoop vanilla whey protein1/s teaspoon of vanilla1 tablespoon of syrup

Preparation:

In a medium bowl blend togetherpancake mix, protein powder, waterand wire whip. Batter will be slightlylumpy. Add vanilla and syrup andblend again. Pour slightly less than 1/4cup batter per pancake onto lightlygreased griddle. Cook pancakes 2minutes per side, or until goldenbrown, turning only once.

Tip: Freeze remaining pancakes and

microwave for a quick meal or use withmenu item B9.

Complete the meal:

8 oz glass of fat free milk

B-1

B-2

HDfit35 11.



French Toast(makes 2 servings)

Ingredients:

1/3 cup fat free milk2 large eggs2 egg whites1/2 scoop vanilla whey protein1/2 teaspoon cinnamon4 slices of whole wheat bread

Topping:1 banana, mashed1 tablespoon strawberry preserves1 tablespoon water

Preparation:

Whisk together milk, eggs, and eggwhite in a large mixing bowl. Addprotein and cinnamon and whisktogether until completely mixed. Soakthe bread, one slice at a time, in themixture for about 30 seconds or untilsoggy. Coat a large skillet withcooking spray and heat over mediumheat. Place soaked bread in the skillet.Cook for 2 minutes or until golden

brown, then flip once and cook 1-2minutes longer. Bread should beslightly firm to the touch. While breadis cooking, mix banana, preserves, andwater together in a bowl. Top eachpiece of bread with fruit mixture.

Breakfast Wrap(serving size = 2 wraps)

Ingredients:

6 egg whites1/4 cup fat free milk1/4 cup fat free cheese - any flavorPinch of ground pepperPinch of dried fresh basil2 whole wheat tortillas

Extra:Diced tomatoSpinachGreen pepper

Mushroom

Preparation:

In a bowl whisk together egg whites,milk, ground pepper, and basil. Add infat free cheese and additional veggies.Coat a skillet with cooking spray. Heatskillet over medium heat. Pour eggmixture into skillet, stir occasionally,cook for 3-4 minutes or until eggmixture is firm. Microwave tortillas for30 seconds. Place 1/2 egg mixture ineach tortilla and roll burrito style.

B-3

B-4




Bagel and Yogurt

Ingredients:

5.3 ounce Greek yogurt1/2 whole wheat bagel1 tablespoon reduced fat peanutbutter

Preparation:

Open Greek yogurtToast (or don’t toast) 1/2 bagelSlather peanut butter all over bagel

Complete the meal:


Bagel and Boiled Eggs

Ingredients:

3 hard boiled eggs1/2 whole wheat bagel1 tablespoon preserves

Preparation:

To boil eggs—place eggs in asaucepan. Run cold water into the panuntil the water is 1 inch above theeggs. Place the saucepan on thestove and cook over medium heat untilthe water begins to boil. Reduce heatto low and let eggs simmer for 10-15minutes.

Toast (or don’t toast) bagel. Spreadpreserves.

Complete the meal:


B-5

B-6

HDfit35 13.



Coffee Smoothie and Bagel

Ingredients:

16 ounces of coffee1/3 cup of fat free milk1 scoop of vanilla whey proteinStevia1 whole wheat bagel1 tablespoon reduced fat peanutbutter

Preparation:

Brew coffee to taste. In a separatecontainer whisk protein powder andmilk until mixture is not lumpy.Microwave protein blend for 30seconds. Pour protein mix into brewedcoffee. Add stevia and stir.

Toast (or don’t toast) bagel and slatherwith peanut butter.

Tip: use a shaker cup to mix proteinpowder and you don’t have to use ablender.

Egg McMuscle Muffin

Ingredients:

1 whole wheat English muffin2 whole eggs1/2 cup chopped baby spinach1/4 cup low fat cheeseDash of black pepperDash of fresh basil

Preparation:

In a bowl whisk together eggs. Add

cheese, black pepper, basil, andspinach. Coat a skillet with cookingspray and pour egg mixture into skillet.Cook over medium heat for 2-4minutes or until eggs are firm. Whileeggs are cooking, toast English muffin.Pile eggs onto English muffin andchow down!

B-7

B-8




Turkey in a Blanket

Ingredients:

2 - Power Pancakes (B-2)2 skinless turkey sausage links

Preparation:

Follow preparation of pancakes inrecipe B-2, or just microwave leftoverpancakes form previous meal.Microwave turkey links per instructions.Wrap a pancake around each turkeylink.

Complete the meal:


Spicy Breakfast Braid(makes 5 servings)

Ingredients:

Trader Joe’s whole wheat pizza

doughCooking spray1 tablespoon olive oil1/4 cup chopped onion1p ounces fat free turkey sausage6 large eggs, lightly beaten1/2 cup shredded fat free Monterey

jack cheese1/2 cup shredded fat free cheddarcheese1/4 cup chopped seeded jalapenopeppers

Preparation:

Preheat oven to 425 degrees. Roll dough

onto a baking sheet coated with cookingspray; pat into a 15 x 10–inch rectangle.Heat oil in a large skillet over medium heat.Add onion and sausage; cook 9 minutes oruntil lightly browned. Stir in eggs; cook 11/2 minutes or until set. Remove from heat.Sprinkle Monterey Jack lengthwise downcenter of dough, leaving about a 2 1/2-inchborder on each side. Spoon egg mixtureevenly over cheese. Sprinkle cheddar overegg mixture; top with jalapeño peppers.Make 2-inch-long diagonal cuts about 1inch apart on both sides of dough to within1/2 inch of filling using a sharp knife orkitchen shears. Arrange strips over filling,

alternating strips diagonally over filling.Press ends under to seal. Brush with eggwhite. Bake at 425°for 15 minutes or untilgolden brown. Let stand 5 minutes. Cutcrosswise into slices.

B-9

B-10

HDfit35 15.



Breakfast Taco(serving = 2 tacos)

Ingredients:

1 cup chopped tomato1/4 cup chopped red onion2 tablespoons chopped fresh cilantro1 teaspoon minced jalapeno pepper1/4 teaspoon kosher salt4 teaspoons fresh lime juice, divided1 teaspoon minced garlic, divided1 cup fat free refried beans1/4 teaspoon ground cumin1 tablespoon fat free milk6 large eggs, lightly beaten

Cooking spray1/4 cup chopped green onions8 (6-inch) wheat tortillas1/2 cup shredded Monterey jackcheese with jalapeno peppers8 teaspoons fat free sour cream

Preparation:

Combine first 5 ingredients in a small bowl.Stir in 2 teaspoons juice and 1/2 teaspoongarlic. Combine beans, remaining 2teaspoons juice, remaining 1/2 teaspoongarlic, and cumin in another bowl.Combine milk and eggs in a medium bowl,stir with a whisk. Heat a large nonstickskillet over medium heat. Coat pan withcooking spray and wipe excess spray witha paper towel. Add green onions to thepan, sauté 1 minute, stirring frequently. Stir

in egg mixture; cook 3 minutes or untilsoft-scrambled, stirring constantly. Removefrom heat. Warm tortillas according topackage directions. Spread 1 tablespoonbean mixture on each tortilla. Spoon about2 tablespoons egg mixture down center ofeach tortilla. Top each serving with 1tablespoon tomato mixture, 1 tablespooncheese, and 1 teaspoon sour cream.

Turkey and Cheese Casserole(makes 6 servings)

Ingredients:

12 ounces skinless turkey breakfastsausage2 cups fat free milk2 cups egg beaters1 teaspoon dry mustard3/4 teaspoon salt1/2 teaspoon ground black pepper1/4 teaspoon ground red pepper3 large eggs16 slices wheat bread1 cup shredded fat free sharp cheddarcheese1/4 teaspoon paprika

Preparation:

Heat a large nonstick skillet over medium-highheat. Coat pan with cooking spray. Addsausage to pan; cook 5 minutes or untilbrowned, stirring and breaking sausage tocrumble. Remove from heat; cool. Combinemilk and next 6 ingredients (through eggs) ina large bowl, stirring with a whisk. Trim crustsfrom bread. Cut bread into 1-inch cubes. Addbread cubes, sausage, and cheddar cheeseto milk mixture, stirring to combine. Pourbread mixture into a 13 x 9–inch baking or3-quart casserole dish coated with cookingspray, spreading egg mixture evenly in bakingdish. Cover and refrigerate 8 hours or

overnight. Preheat oven to 350°. Removecasserole from refrigerator; let stand 30minutes. Sprinkle casserole evenly with pa-prika. Bake at 350°for 45 minutes or until setand lightly browned. Let stand 10 minutes.

B-11

B-12




Breakfast Pizza(makes 4 servings)

Ingredients:

(8 ounce) can reduced fat crescentdinner roll dough - refrigerated6 ounces skinless turkey breakfastsausage1 cup frozen has brown potatoes -thawed1/2 cup shredded fat free cheddarcheese1/4 cup fat free milk1/4 teaspoon salt1/8 teaspoon black pepper

10 ounces of egg substitute2 tablespoons grated fresh parmesancheese

Preparation:

Preheat oven to 375°. Separate doughinto triangles. Press triangles togetherto form a single round crust on a12-inch pizza pan coated with cookingspray. Crimp edges of dough withfingers to form a rim. Cook sausage ina large nonstick skillet over mediumheat until browned, stirring to crumble.Drain. Top prepared dough withsausage, potatoes, and cheese.

Combine milk, salt, pepper, and eggsubstitute, stirring with a whisk.Carefully pour milk mixture oversausage mixture. Sprinkle withParmesan. Bake at 375°for 25minutes or until crust is browned.

Egg and Tuna Casserole

Ingredients:

3 whole eggs2.6 ounce pouch of tuna in water1/4 cup fat free milk1/8 cup shredded fat free cheddarcheese1/4 teaspoon salt1/8 teaspoon black pepper

Preparation:

In a bowl, combine eggs, milk, salt,and pepper. Whisk mixture. Add tunato mixture and stir. Coat a mediumskillet with cooking spray and wipeexcess spray with paper towel. Pouregg mixture into skillet. Cook overmedium heat for 2-4 minutes or untileggs are firm.

B-13

B-14

HDfit35 17.



Salmon and Egg Bake

Ingredients:

3 large eggs2.6 ounce pouch of salmon1/4 cup fat free milk1/8 cup fat free Monterey jackcheese1/4 teaspoon salt1/8 teaspoon black pepper

Preparation:

In a bowl, combine eggs, milk, salt,and pepper. Whisk mixture. Addsalmon and cheese to mixture and stir.Coat a medium skillet with cookingspray and wipe excess spray withpaper towel. Pour egg mixture intoskillet. Cook over medium heat for 2-4minutes or until eggs are firm.

Breakfast Tostada(serving = 2 tostadas)

Ingredients:

1/4 cup fat free milk1/4 teaspoon salt1/8 teaspoon ground black pepper2 large egg whites2 large eggs4 (6-inch) wheat tortillas1/2 cup shredded fat free cheddarcheese1 cup canned black beans, rinsedand drained1/4 cup chopped green onions

1/2 cup bottled salsa1/4 cup fat free sour cream

Preparation:

Combine first 5 ingredients in a largemicrowave-safe dish, stirring with awhisk. Microwave at HIGH for 3minutes; stir. Microwave an additional1 minute or until done. Arrange 1tortilla on each of 4 microwave-safeplates; divide egg mixture evenlyamong the tortillas. Layer each servingwith 2 tablespoons cheese, 1/4 cupbeans, and 1 tablespoon green onions.Microwave each tostada at HIGH for

30 seconds. Top each tostada with 2tablespoons salsa and 1 tablespoonsour cream. Serve immediately.

B-15

B-16




Peanut Butter Oatmeal

Ingredients:

1/3 cup water1/2 cup oatmeal1 tablespoon reduced fat peanutbutter1/3 cup fat free milk1 scoop vanilla whey protein1 packet stevia

Preparation:

In a microwave bowl add water andoatmeal and microwave on high for 3minutes. In a shaker cup, mix milk andprotein. Microwave protein mixture for1 minute. While microwaving proteinmixture, stir peanut butter into cookedoatmeal. Pour protein mixture intooatmeal and blend. Add stevia.

Peanut Butter and Jelly Smoothie

Ingredients:

5.3 ounces of vanilla Greek yogurt1/2 cup fat free milk1 tablespoon reduced fat peanutbutter1 small banana1/2 cup frozen unsweetened straw-berries1 scoop vanilla whey protein6 ice cubes1 packet stevia

Preparation:

Pour all liquid ingredients into ablender, then add protein powder, thenadd all other ingredients on top ofprotein powder. Blend until desiredconsistency. Add additional ice tomake smoothie thicker.

B-17

B-18

HDfit35 19.



Cereal Smoothie

Ingredients:

1/2 cup all-bran extra fiber cereal1 cup fat free milk1/2 cup blueberries1 tablespoon honey1 scoop vanilla whey protein6 ice cubes

Preparation:


Mint Patty Smoothie

Ingredients:

3/4 cup 1% chocolate milk5.3 ounces vanilla Greek yogurt1 scoop chocolate whey protein1 frozen peppermint patty2 teaspoons ground flaxseed6 ice cubes

Preparation:


B-19

B-20




Waffle Egg and Turkey Sandwich

Ingredients:

2 Nutri-Grain whole wheat waffles1/2 cup egg beaters4 ounces skinless turkey sausage2 teaspoons of syrup

Preparation:

Toast waffles. Microwave turkeysausage according to package. Spraya medium skillet with cooking spray.Wipe off excess spray with a papertowel. Pour Egg Beaters in skillet andcook over medium heat 2-4 minutes oruntil firm. Pile eggs and sausage onwaffle. Drizzle with syrup. Top withsecond waffle.

Salmon English Muffin

Ingredients:

2 tablespoons skim ricotta cheese1 whole wheat English muffin1 slice tomato1 ounce smoked salmon

Preparation:

Toast English muffin. Spread cheeseover each muffin half, top with tomatoand salmon.

Complete the meal:

8 ounce glass of fat free milk

B-21

B-22

HDfit35 21.



Salmon Burrito

Ingredients:

2 tablespoons skim ricotta cheese1 whole wheat tortilla1 ounce smoked salmon2 large eggs1 cup chopped baby spinach1 sliced green onion

Preparation:

Spray a skillet with cooking spray.Wipe excess spray with a paper towel.Scramble eggs over medium heat for2-4 minutes or until firm. Spreadcheese on tortilla, then arrangeremaining ingredients, fold ends in,and roll.

Muffin Breakfast(makes 8 muffins, serving = 1 muff in)

Ingredients:

1 cup oats1/4 cup wheat bran1 tablespoon whole wheat flour unbleached6 large egg whites1/2 scoop vanilla whey protein1/4 teaspoon baking powder1 teaspoon stevia1/2 tablespoon reduced fat peanut butter1 medium banana1 teaspoon pure vanilla extract1/2 cup cinnamon applesauce

Preparation:

In a blender, mix all theingredients (except for thebanana). Blend until the mix getsthick. Cut the Banana in thinslices or cubes. Add the bananato the mix and stir (with a spoonor a spatula). Poor the mix in amuffin cooking pan, and cook at350 degrees F. until cooked(About 30 minutes).

Complete the meal:

5.3 ounce honey Greek yogurt8 oz glass of fat free milk

B-23

B-24




Hash Brown Casserole(makes 2 servings)

Ingredients:

4 cups hash brown potatoes1 1/2 cups egg beaters6 ounces fat free ham1/2 teaspoon garlic salt1/2 teaspoon ground black pepper3/4 cut shredded fat free cheddarcheese

Preparation:

Coat an 8x8 oven safe pan withcooking spray and add the following:hash browns, egg substitute, ham,garlic powder and pepper. Mix well andsprinkle with cheese. Bake uncoveredat 350 degrees for 40-45 minutes oruntil set.

Berry Mash(makes 2 servings)

Ingredients:

5.3 ounces of blueberry Greekyogurt1/2 cup fat free cottage cheese1/2 scoop vanilla whey protein1/2 cup frozen strawberries

Preparation:

In individual cups or a large bowl,combine the yogurt, cottage cheese,protein, and berries.

B-25

B-26

HDfit35 23.



Salmon Cake Breakfast(serving = 2 patties)

Ingredients:

2.6 ounce pouch of salmon1 large egg1/2 cup diced yellow onion1 teaspoon ground black pepper1 tablespoon bread crumbs, plain

Preparation:

Mix egg, salmon, black pepper andbread crumbs. Shape mixture into fourpatties. Coat a skillet with cookingspray and place skillet on mediumheat. When hot, place patties in skilletand brown on one side for 3-4 minutes.Flip and brown opposite side for 2-3minutes.Complete the meal:

2 hard boiled eggs


Stuffed French Toast(makes 3 servings)

Ingredients:

2 large egg whites1 large egg3/4 cup fat free milk1/2 teaspoon pure vanilla extract1/2 teaspoon ground cinnamon1/4 teaspoon ground nutmeg1/8 teaspoon ground allspice1/8 teaspoon ground cardamom16 oz crusty French bread1/2 cup fat free cream cheese1/2 cup strawberry preserves

Preparation:

Combine the cream cheese and 2tablespoons jam. Make a slit in eachslice of French bread to form a pocket;fill each with about 1 tablespoon of thecream-cheese mixture. In a smallbowl, combine egg whites, egg, milk,vanilla, and apple pie spice. Lightlycoat a nonstick griddle with cookingspray; heat over medium heat. Dip thebread into the egg mixture, coatingboth sides. Place slices on the hot

griddle. Cook about 3 minutes or untilgolden brown, turning once.Meanwhile, in a small saucepan, heatthe 1/2 cup of jam until melted, stirringfrequently. Pour over French toast.

B-27

B-28




Turkey Quiche(makes 3 servings)

Ingredients:

2 cups egg beaters egg whites2 cups fat free Mexican blendcheese2 cups broccoli, raw1 cup zucchini, raw1 cup mushrooms, sliced4 slices of turkey bacon

Preparation:

Cook turkey bacon and chop into bitesize bits. Peel and dice 1 smallzucchini and place in bowl with 2 cupschopped broccoli, 1 cup slicedmushrooms, 1/2 cup cheese andturkey bacon. Mix everything up andscoop into greased 8x8 casserole dish.Pour egg whites over mixture and topwith remaining 1/2 cup cheese. Bakefor 25-30 min in 350 degree oven.

Slice into 3 even pieces and put intozip lock bags and freeze. To reheat,remove one portion and microwave for2 minutes. Great breakfast!

Complete the meal:


Blueberry Scone and Eggs(makes 8 scones, serving = 1 scone)

Ingredients:

1 cup blueberries1 1/2 cups whole wheat flour, unbleached1/4 cup stevia1/4 cup egg beater egg whites1 tablespoon lemon zest2 teaspoons baking powder1/2 teaspoon salt1/2 cup fat free milk1/4 cup unsweetened applesauce1 teaspoon pure vanilla extract

Preparation:

In a mixing bowl, beat egg andmilk, apple sauce and vanilla.Mix dry ingredients and lemonzest. Make a well in dry Ingredients and add beaten eggmixture. add blueberries - droponto parchment paper - bake at425 for 12-15 minutes - makes 8

Complete the meal:

2 hard boiled eggs8 oz glass of fat free milk

B-29

B-30

HDfit35 25.



Dunkin Donuts

Recommendations:

Egg White Turkey Sausage Flatbread Sandwich

-or-

Egg White Veggie Flatbread Sandwich

(notice NO DONUTS!!)

Complete the meal:


McDonalds

Recommendations:

2 orders of scrambled eggs and an English muffin

-or-

2 breakfast burritos (any variety)

Complete the meal:


B-31

B-32




Starbucks

Recommendations:

Perfect Oatmeal with berries and nuts - no brown sugar

-or-

Skim Latte or Milk Steamer

Subway

Recommendations:

Egg White Omelet and Cheese on Light Wheat English Muffin

-or-

Egg White Omelet, Black Forest Ham, Cheese, on Light English Muffin

Complete the meal:


B-33

B-34

HDfit35 27.



Taco Bell

Recommendations:

Taco Bell Country Breakfast Burrito

-or-

Taco Bell Fiesta Breakfast Burrito

Complete the meal:


B-35




Mac’n Tuna

Ingredients:

2.6 ounce pouch of tuna in water1 serving of Kraft Easy MicrowaveMac’n Cheese

Preparation:

Follow microwave directions formacaroni and cheese. Add tuna andblend.

Complete the meal:

8 oz glass of fat free milk1 - medium sized fruit

Tuna and Pasta Salad

Ingredients:

3/4 cup Barilla Plus spiral pasta1/4 cup chopped red bell pepper 1/4 cupchopped green bell pepper1/8 cup diced red onion1/8 cup diced green olives2 tablespoons low fat Italian dressing2 tablespoons parmesan cheese2.6 ounce pouch tuna in water

Preparation:

In a saucepan bring water to boilthen add pasta. Reduce heatand simmer for 10-15 minutes oruntil pasta is tender. Drainpasta. Add all other ingredientsand stir.

Complete the meal:


L-1

L-2

HDfit35 29.



Mediterranean Turkey Pita

Ingredients:

1 whole wheat pita pocket4 ounces fat free wafer sliced turkeybreast1 tablespoon hummus2 tablespoons fat free Monterey jackcheese1/8 cup bean sprouts1 tablespoon diced black olivesDrizzle with low fat red wine vinaigrettedressing

Preparation:

Spread hummus along the inside of thepita pocket. Insert remaining itemsand drizzle with dressing.

Complete the meal:


Mediterranean Chicken Pita

Ingredients:

1 whole wheat pita pocket4 ounces grilled chicken breast1 tablespoon hummus1/8 cup fat free cheese (choice)1/8 cup chopped red cabbage1/8 cup carrot wisps1/8 cup bean sproutsOil and red wine vinegar

Preparation:

Spread hummus along inside of pitapocket. Insert remaining ingredients.Drizzle with dressing.

Complete the meal:


L-3

L-4




Grilled Chicken Salad

Ingredients:

2 cups of mixed greens4 ounces of grilled chicken breast1 large boiled egg1/8 cup fat free feta cheeseLow fat dressing (choice)

Preparation:

Place mixed greens in a bowl. Addremaining ingredients and drizzle withlow fat dressing of choice.

Complete the meal:

16 reduced fat wheat thins1 medium sized fruit

Nutty Girl Bagel

Ingredients:

1 whole wheat bagel1 tablespoon reduced fat peanutbutter2 slices fat free cheddar cheese1/4 granny smith apple

Preparation:

Cut 3 semi-thick slices from the apple.Spread peanut butter on both sides ofapple slices. To create…place a sliceof cheese on the bottom bagel, stackthe 3 peanut buttered apple slices ontop, add last slice of cheese and top ofthe bagel.

Complete the meal:


L-5

B-1

HDfit35 31.



Black Bean Burrito

Ingredients:

1/2 cup black beans1/8 cup fat free Monterey jackcheese1 tablespoon salsa1 whole wheat tortilla

Preparation:

In a microwave bowl mix black beans,cheese and salsa. Microwave for 3-4minutes and set aside. Microwave tor-tilla for 30 seconds. Spread bean mixin tortilla and roll burrito style.

Complete the meal:

1/2 cup fat free cottage cheese - or - 5.3

ounce Greek yogurt8 oz glass of fat free milk

Shrimp Salad

Ingredients:

2 1/2 cups mixed greens6 frozen shrimp, thawed1 sliced green onion1/4 cup chopped cucumber1/4 cup chopped green pepper1 tablespoon lemon juice1 teaspoon olive oil

Preparation:

Combine mixed greens, shrimp, greenonion, cucumber, and green pepper inlarge bowl. For dressing, combinelemon juice and olive oil in small bowl,mixing with fork.

Complete the meal:

16 reduced fat wheat thins4 oz fat free cheese - or - 1 mediumsized fruit

L-7

L-8




Oriental Chicken Salad

Ingredients:

2 1/2 cups mixed greens4 ounces grilled chicken breast1 sliced green onion1/4 cup chopped green pepper1 tablespoon sliced almonds1 teaspoon diced cilantro1 tablespoon orange juice1 teaspoon olive oil

Preparation:

Combine mixed greens, chicken, greenonion, green pepper, sliced almonds,and cilantro in large bowl. Fordressing, combine orange juice andolive oil in small bowl, mixing with fork.Drizzle dressing over salad mixtureand toss.

Complete the meal:

16 reduced fat wheat thins1 medium sized fruit

Chicken Burrito

Ingredients:

1 tablespoon Dijon mustard1 whole wheat tortilla4 ounces grilled chicken breast3/4 cup mixed greens1/4 cup diced tomato2 tablespoons shredded fat freeMexican blend cheeseHot sauce to taste

Preparation:

Spread mustard down center of tortilla.Add chicken and remainingingredients. Fold burrito style.

Complete the meal:

1 medium sized fruit

L-9

L-10

HDfit35 33.



Double Turkey Wrap

Ingredients:

2 slices fat free turkey breast1 fat free whole wheat tortilla2 slices low fat turkey bacon3/4 cup mixed greens2 slices avocado2 tablespoons shredded fat freeMexican blend cheese

Preparation:

Arrange turkey slices down center oftortilla, then add remaining ingredients.Fold burrito style.

Complete the meal:

1 medium sized piece of fruit

Thai Chicken Wrap

Ingredients:

1 tablespoon reduced fat peanut butter1 fat free whole wheat tortilla4 ounces grilled chicken breast1/4 cup carrot wisps1 teaspoon diced cilantro

Preparation:

Spread peanut butter down centerof tortilla. Add chicken andremaining ingredients. Fold burritostyle.

Complete the meal:

1 medium sized piece of fruit

L-11

L-12




Tuna Melt

Ingredients:

2.6 ounce pouch tuna in water1 slice fat free cheese1 slice whole wheat breadDiced tomato

Preparation:

Top bread slice with tuna and slice ofcheese then broil to melt cheese. Topwith chopped tomato.

Complete the meal:

Small side salad with lite dressing

5.3 ounce Greek yogurt

Orange Chicken Salad

Ingredients:

1/2 navel orange2 teaspoons olive oil2 cups mixed greens4 ounces grilled chicken breast2 tablespoons diced red onion

Preparation:

Break or cut orange half into smallchunks and place in a mixing bowl.Add oil and salt and pepper to taste.Toss with a fork, pressing a few orangechunks lightly to release juice. Addgreens, turkey, and onion. Toss withdressing to coat. Transfer to a servingplate. Add greens, turkey, and onion.Toss with dressing to coat. Transfer toa serving plate.

Complete the meal:

16 reduced fat wheat thins

1 medium sized fruit

L-15

L-16




Reuben Sandwich

Ingredients:

1/2 cup shredded green cabbage1 teaspoon white wine vinegar1/2 teaspoon coarse groundmustard2 slices rye bread, lightly toasted4 ounces skinless turkey breast1 slice fat free Swiss cheese

Preparation:

In a small bowl, toss cabbage, vinegar,salt to taste, and a pinch of sugar.Season liberally with pepper and setaside. Spread mustard on toast. Topwith turkey, then cabbage mixture,then cheese. Top with another slice ofbread (optional). Broil 3 inches fromthe heat source until the cheese melts(about 5 minutes).

Complete the meal:

Small side salad and lite dressing1 medium sized fruit

Wasabi Tuna Sandwich

Ingredients:

1 tablespoon fat free Miracle Whip1/8 teaspoon wasabi paste2.6 ounce pouch of tuna in water2 slices whole wheat bread1 thin slice red onion1 thin ring red bell pepper1/4 cup sliced avocado1 teaspoon sliced pickled gingerLettuce leaves

Preparation:

In a small bowl, mix the mayonnaiseand wasabi paste together. Fork thetuna into the bowl and combine withthe mayo-wasabi mixture. Top with anonion slice, a pepper ring, an avocadoslice, 1 tablespoon of ginger, a lettuceleaf.

Complete the meal:


L-17

L-18

HDfit35 37.



Salmon Bow Tie Pasta(makes 4 servings)

Ingredients:

7 1/2 ounce can of salmon, drained1 1/2 cups blanched asparagus pieces3 tablespoons lemon juice3 tablespoons chopped dill2 1/2 tablespoons olive oil2 tablespoons capers2 teaspoon lemon zest1/2 teaspoon salt1/2 teaspoon black pepper49 ounces Barilla Plus bow tie pasta1/3 cup shredded parmesan cheese

Preparation:

Mix drained salmon, asparagus pieces,lemon juice, chopped dill, olive oil,capers, lemon zest, and salt andpepper in a bowl. Cook bow tie pastaper directions. Combine salmon mixand shredded Parmesan with cookedbow tie pasta.

Mediterranean Turkey/Pizza Pita

Ingredients:

1/4 cup marinara sauce1 small whole wheat pita4 slices deli turkey breast, chopped1 tablespoon chopped scallion2 teaspoon shredded fat free mozzarella

Preparation:

Preheat oven to 475°F. Spreadthe sauce evenly over the pita,then top with turkey, scallion, andcheese. Bake until the cheese ismelted (4 to 6 minutes).

Complete the meal:

1 cup raw vegetables5.3 ounce Greek yogurt

L-19

L-20




Tone-Up Tuna Salad

Ingredients:

2.6 ounce pouch of tuna in water2 stalks celery, chopped4 green or black olives, chopped1 tablespoon fat free Miracle Whip1 tablespoon seasoned ricevinegar2 cups mixed greens1 tablespoon unsalted almonds

Preparation:

Mix the drained tuna with the celery,olives, mayonnaise and vinegar (ifdesired). Serve this over the mixedgreens, topped with the chopped nuts.

Complete the meal:


Bean Tostada(serving = 2 tostadas)

Ingredients:

2 whole wheat tortilla1/2 cup black or pinto beans2 tablespoons reduced fat Mexicanblend cheese1/4 cup salsa

Preparation:

Bake the torti llas in a 400°F oven untildry and crisp. Pour beans into amicrowave bowl and microwave 2minutes. Spread with the 1/2 cookedbeans and 1/2 shredded cheese oneach tortilla. Return the topped tortillasto the oven for 5 to 10 minutes (ormicrowave on medium for 30 to 45seconds) until cheese melts. Top withthe salsa and serve.

Complete the meal:


L-21

L-22

HDfit35 39.



Banana Split Salad

Ingredients:

1 small banana, split in halflengthwise1/2 cup fat free cottage cheese1/4 cup unsalted raw almonds

Preparation:

Split the banana in half lengthwise,then top with cottage cheese andchopped nuts.

Complete the meal:

16 reduced fat wheat thins8 oz glass of fat free milk

Shrimp Lettuce Wraps

Ingredients:

4 large romaine lettuce leaves3 ounces medium shrimp1 tablespoon china blue scallionginger glaze1/4 cup chopped celery2 tablespoons diced red onion1/4 cup chopped red bell pepper2 tablespoons cashews

Preparation:

Glaze shrimp with the ginger glaze andbroil, then chill. Toss chilled shrimpwith celery, red onion, peppers andcashews and roll in lettuce leaves usedas wraps.

Complete the meal:

16 reduced fat wheat thins1/2 cup fat free cottage cheese

L-23

L-24




Mediterranean Turkey Wrap

Ingredients:

1 whole wheat tortilla1 tablespoon black olive tapenade4 ounces fat free turkey pastrami1/4 cup sliced red onion1/2 sliced plum tomato3 large romaine lettuce leaves

Preparation:

Spread the wrap with the black olivetapenade, then fill with the turkeypastrami, sliced onion and tomato, andlettuce leaves. Roll burrito style

Complete the meal:

1 cup red grapes5.3 ounce Greek yogurt

Hummus Chicken Lettuce Wrap

Ingredients:

4 ounce grilled chicken breast1 tablespoon china blue scallionginger glaze4 large romaine lettuce leaves1/2 cup raw snow peas1/4 cup carrot wisps2 tablespoons hummus1 tablespoon pine nuts

Preparation:

Coat the chicken breast with the gingerglaze, then grill until fully cooked. Chill,then slice the chicken into strips.Sprinkle the pine nuts on the hummus.To serve, place sliced chicken andsome snow peas in each lettuce leaf,wrap, then dip in the hummus.

Complete the meal:


L-25

L-26

HDfit35 41.



Pesto Chicken Wrap

Ingredients:

4 ounces deli sliced chicken breast1/2 cup fat free cottage cheese1 tablespoon pesto sauce1 cup grape tomatoes, halved1 cup canned water-packedartichoke hearts, drained

Preparation:

Using chicken slices as wraps, spreadeach slice with pesto. Top with cottagecheese, grape tomatoes and artichokehearts then roll as a wrap.

Complete the meal:


Thanksgiving on a Muffin

Ingredients:

1 whole wheat English muffin1 laughing cow light garlic andherb cheese wedge4 ounces fat free turkey breast1 tablespoon dried cranberries2 tablespoons walnuts

Preparation:

Toast the English muffin if desired,then spread with laughing cow cheese.Top with turkey, sprinkle withcranberries and walnuts.

Complete the meal:


L-27

L-28




Mama Mia What a Pita

Ingredients:

1 fat free whole wheat pita3 gardenburger veggie meatballs2 tablespoons shredded fat freeItalian cheese blend1 tablespoon olive oil1/2 cup marinara pasta sauce (jar)

Preparation:

Fill the pita with the 3 meatballs andsprinkle with the cheese. Drizzle withthe olive oil, then place under thebroiler or in a toaster oven to toast thepita and melt the cheese. Serve withthe pasta sauce for dipping.

Cashew Chicken Salad(makes 3 servings)

Ingredients:

2 cups diced grilled chicken breast1/3 cup chopped celery1 chopped green onion1/4 cup cashew pieces4 tablespoons fat free MiracleWhip1/4 cup fat free sour cream1/4 teaspoon curry1/4 teaspoon chicken broth powder6 slices whole wheat bread

Garnish:LettuceTomato

Preparation:

Combine the chicken, celery, greenonion (if desired), and cashew piecesin a medium sized bowl and toss well.In a small bowl, blend the mayonnaise,sour cream, curry, and chicken-brothpowder together; drizzle over thechicken mixture and blend well. Servethe chicken salad on the bread of yourchoice, topped generously with lettuceleaves and tomato slices.

L-29

L-30

HDfit35 43.



Subway

Recommendations:

6-inch Turkey and Cheese on Wheat. Garnish with veggies and mustard, butNO MAYO!

Skip the chips...but add fruit option or fat free yogurt

Jack in The Box

Recommendations:

Chicken Fajita Pita on Whole Grain

Asian Chicken Salad with Grilled Chicken and Asian Sesame Dressing

L-31

L-32




Q’Doba Mexican Grill

Recommendations:

Tortilla Soup and Soft Taco (no sour cream or guacamole)

Naked Taco Salad with Salmon or Chicken and fat free Picante Dressing

Chick-Fil-A

Recommendations:

Char-grilled Club Sandwich - NO SAUCE

Char-grilled and Fruit Salad with reduced fat Berry Balsamic Vinaigrette Dress-ing

L-33

L-34

HDfit35 45.



Wendy’s

Recommendations:

Small Chili and Baked Potato

Large Chili and Small Salad with Lite Dressing

L-35




Meatless Chili(serving size = 2 cups)

Ingredients:

3 (15-ounce) cans black beans,rinsed and drained2 (15 ounce) cans pinto beans (notdrained)1 (28 ounce) can diced tomatoes1 tablespoon olive oil1 medium red bell pepper, diced1 medium green bell pepper, diced1 small onion, diced1 garlic bulb, minced1 cup salsa12 ounce bag frozen sweet corn

For additional protein:Add 1 cup Morningstar MeatSubstitute

Preparation:

In a medium sized skillet, pour olive oiland warm over medium heat. Addminced garlic and sauté for 2 minutes.Then add onion and sauté untiltranslucent. Pour contents of skilletinto crockpot.

Add all remaining ingredients to thecrockpot and cook on high for 2-4hours.

Chicken Chili(serving size = 2 cups)

Ingredients:

2 cups cooked chicken breast,diced1 cup diced onion1 medium red bell pepper, diced1 poblano pepper, diced2 tablespoons minced garlic3 cups low sodium chicken broth1 1/2 cups great northern beans3/4 cup navy beans4 ounces diced green chilies1 1/2 cups stewed tomatoes

1/4 teaspoon ground oregano1 teaspoon salt

Preparation:

In a crockpot add navy beans (do notdrain), great northern beans (do notdrain) and stewed tomatoes. Diceonion, chilies, and peppers and add tocrockpot. Mince garlic and add.Process one cup of chicken broth and1 can cannellini beans in a blender orfood processor until smooth. Add tocrockpot. Add cooked chicken tocrockpot. Put in all remaining spices.Stir and cook on low for 4-6 hours.

D-1

D-2

HDfit35 47.



Sweet and Sour Chicken Stir Fry(makes 4 servings)

Ingredients:

8 ounces chicken breast,cubed1 cup diced onion1 cup diced green bell pepper2 tablespoons minced garlic1/4 cup sweet and sour sauce1 teaspoon garlic powder1/4 teaspoon salt1 tablespoon cornstarch1/2 teaspoon black pepper1 3/4 cups cooked brown rice

Preparation:

In a large bowl, combine cornstarch, garlicpowder, salt, and pepper and mix. Add chickenand toss until the chicken pieces are thoroughlycoated. Place a large nonstick skillet over highheat. When hot, add 1 teaspoon sesame oil,onion, pepper and garlic. Cook, stirring, until thegarlic softens and the vegetables arecrisp-tender, 2 to 4 minutes. Transfer thevegetables to a large bowl and cover to keepwarm. Return the pan to high heat and addanother teaspoon sesame oil and half the chicken

in a single layer. Cook until the pieces are lightlybrowned on the bottom. Flip the pieces andcontinue cooking until chicken is no longer pinkand juices run clear, 4 to 6 minutes. Add cookedchicken to the bowl with the vegetables. Cook theremaining chicken. Return the vegetable andchicken to the pan to reheat if necessary.Transfer to a medium serving bowl, add the

sauce, and mix. Serve over brown rice.

Rosemary Chicken and Veggies(makes 4 servings)

Ingredients:

1 teaspoon olive oil2 potatoes, pealed and cubed14 ounces chicken broth (no salt)4 boneless, skinless chickenbreasts12 cherry tomatoes1 handful fresh green beans1 small yellow onion, diced1 rib celery, chopped1/4 cup dry white wineJuice of 1/2 lemon

1/2 teaspoon dried sage1/2 teaspoon dried rosemary1/s teaspoon parsley1/4 teaspoon black pepper

Preparation:

Preheat the oven to 450°F. In a 13" x9" baking dish, combine the oil andpotatoes. Toss to lightly coat thepotatoes with oil. Bake for 15 minutes,or until the potatoes are slightlybrowned. Add the broth, chicken,tomatoes, beans, onion, celery, wine,and lemon juice. Sprinkle with thesage, rosemary, parsley, and pepper.Cover with foil and bake for 40minutes. Uncover and bake for 10 to

15 minutes longer, or until athermometer inserted in the thickestportion of the chicken registers 160°Fand the juices run clear.

D-3

D-4




Beef Tortilla

(serving = 1 tortilla)

Ingredients:

1/2 pound extra-lean ground beef1/2 cup chopped onion2 cloves garlic, minced1/2 cup canned kidney beans,rinsed and mashed2 green chile peppers, seeded anddiced2 teaspoons chili powder2 large whole wheat tortillas2/3 cup shredded lettuce1 cup chopped tomatoes1/2 cup shredded fat free Monterey

jack cheese

Preparation:

In a large nonstick skillet overmedium-high heat, cook the beef,onion, and garlic until the beef isbrowned. Drain the fat. Stir in thebeans, chile pepper, and chili powder,and cook until hot. Remove from theheat. Warm the tortillas in themicrowave for 20 seconds, then filleach tortilla with half the mixture. Topwith lettuce, tomatoes, and cheese,

and roll each tortilla tightly into a tube.

Brazilian Chicken(makes 4 servings)

Ingredients:

1 medium lemon1 medium lime1 tablespoon ground flaxseed8 ounces tomato sauce6 ounces frozen orange juice concentrate1 1/2 cloves garlic, minced1 teaspoon dried Italian seasoning4 boneless, skinless chicken breasts1 teaspoon hot salsa3/4 cup chunky salsa

Preparation:

Grate the zest of the lemon andlime into a re-sealable bag.Squeeze the juice from both fruitsinto the bag, and throw out thepulp and the seeds. Mix ineverything else except the chickenand salsa. Drop in the chicken,reseal the bag, and refrigerate fora few hours. Grill the chicken,turning and basting with marinadea few times, for 10 to 15 minutes

or until the center is no longerpink. Serve with salsa.Complete the meal:

1/4 cup brown rice1 cup cooked vegetable

D-5

D-6

HDfit35 49.



Meatball Hoagie(makes 4 servings)

Ingredients:

1 pound extra-lean ground beef1/2 cup crushed saltine crackers1 large onion, diced1 clove garlic, minced16 ounces tomato sauce4 whole wheat hoagie rolls1/2 cup shredded fat freemozzarella cheese

Preparation:

Mix the beef, crackers, onion, garlic,and flaxseed or whey powder into golfball-size meatballs. In a nonstickskillet over medium heat, cook themeatballs until browned all the wayaround. Drain the fat from the skillet,and add the tomato sauce. While themixture is warming, use a fork to scoopout some of the bread in the rolls toform shallow trenches. Spoon the

meatballs and sauce into each trench,and sprinkle with shredded mozzarella,and top with the top half of the roll.

Chili Con Turkey(makes 4 servings)

Ingredients:

1 pound ground turkey14 ounces Mexican-style dicedtomatoes15 ounces black beans, rinsed anddrained14 ounces whole-kernel sweetcorn, drained1 1/2 ounces dried chili mix1 tablespoon ground flaxseed1/4 cup water1 3/4 cups cooked brown rice

Preparation:

In a large nonstick skillet overmedium-high heat, brown the turkey.Add everything else but the rice, andcook over low heat for 10 minutes.Serve over rice.

D-7

D-8




Salmon Fillets(makes 4 servings)

Ingredients:

2 tablespoons olive oil1 tablespoon lemon juice1/4 teaspoon salt1/4 teaspoon black pepper1 tablespoon ground flaxseed1 clove garlic, mincedFour - (6 ounce each) salmonfillets1 3/4 cups cooked brown rice

Preparation:

In a baking dish, combine the oil,lemon juice, salt, pepper, flaxseed, andgarlic. Add the fish, coat it well, coverit, and refrigerate for 15 minutes.Preheat your oven to 450 degrees F.Line a baking sheet with foil and coat itwith cooking spray. Remove the fishfrom the marinade and place the fishskin-side down on the baking sheet.Bake for 9 to 12 minutes. Serve with

rice.Complete the meal:

1 cup steamed vegetables

Hawaiian Pizza

Ingredients:

3 tablespoons marinara sauce1 piece packaged flatbread3 slices deli ham, chopped2 1/2 tablespoons crushedpineapple, drained3 tablespoons shredded fat freecheddar cheese1 teaspoon red pepper flakesSalt and pepper to taste

Preparation:

Preheat the oven to 375°F. Spread themarinara sauce on the flatbread andtop with the ham, pineapple, cheese,pepper flakes, and salt and pepper.Bake for 6 minutes.

D-9

D-10

HDfit35 51.



Chicken ala King(makes 4 servings)

Ingredients:

2 tablespoons olive oil1/2 onion, chopped1 teaspoon wheat flour,unbleached2 tablespoons water1 pound skinless chicken breast4 teaspoons chili powder1 cup spaghetti sauce9 ounces Barilla Plus spaghetti,cooked

Preparation:

Heat the oil in a nonstick skillet overmedium-high heat. Add the onion andcook for 1 minute, until browned. In asmall bowl, mix the flour and water.Add chicken, chili powder, sauce, andflour mixture to skillet. Stir. Simmeruncovered for 10 minutes. Serve overcooked spaghetti.

Complete the meal:

Small side salad and lite dressing

Turkey Pasta(makes 4 servings)

Ingredients:

12 frozen fat free turkey meatballs2 cups diced tomatoes with sauce1/2 teaspoon dried basil1 crushed clove garlic9 ounces Barilla Plus Spaghetti2 tablespoons shredded fat freemozzarella cheese

Preparation:

Defrost meatballs according to pack-age directions. Toss with tomatoes,basil, and garlic. Microwave 2 minutes,stirring once. Toss with cooked pastaand top with cheese.

Complete the meal:

Small side salad and lite dressing

D-11

D-12




Salmon Alfredo Pasta(makes 4 servings)

Ingredients:

1 teaspoon olive oil1/2 cup skim ricotta cheese1/4 cup skim milk1 cup canned salmon, drained9 ounces Barilla Plus spaghetti2 tablespoons shredded fat freemozzarella cheeseSalt and pepper to taste

Preparation:

In a sauté pan or skillet, heat oil andgarlic over low-medium heat for 1minute. Add ricotta and milk, stir, thenadd salmon and simmer 5 to 6minutes. Thin with additional milk ifneeded. Pour over cooked pasta andtop with cheese. Add salt and pepperto taste.

Complete the meal:

Side salad with lite dressing

Tilapia(makes 2 servings)

Ingredients:

2 tilapia fillets2 tablespoons mustard1 large egg1/2 cup finely chopped pecansHoney

Preparation:

Spread each fillet with about 1tablespoon of mustard, then dip inbeaten egg. Roll in chopped nuts.Bake in an oven preheated to 350°Ffor 10 to 12 minutes or until fish flakes.When done, drizzle each fillet lightlywith honey.Complete the meal:

1 cup of steamed vegetablesSmall side salad with lite dressing

D-13

D-14

HDfit35 53.



Fish Tacos(serving = 3 tacos)

Ingredients:

2 frozen grilled fish fillets, Cajun orblackened style4 whole wheat tortillas1 cup baby spinach4 tablespoons shredded fat freeMexican blend cheeseSalsa

Preparation:

Microwave fish according to packageinstructions. Slice fillets into strips.Microwave tortillas for 45 seconds.Divide fish evenly among three tortillas.Top with spinach, 1 tablespoon ofcheese, and salsa to taste.

Spicy Salmon(makes 2 servings)

Ingredients:

Two - 3 ounce cuts of fresh salmon1 1/2 tablespoons reduced-sodiumsoy sauce1 teaspoon olive oil1/4 teaspoon powdered ginger1 sliced green onion1 teaspoon chopped cilantroHot sauce to taste

Preparation:

On a foil-lined pan, place fish on topoven rack under preheated broiler.Broil 4 to 5 minutes or until fish flakeswith a fork. Mix soy sauce, olive oil, hotsauce, ginger, onion, and cilantro in asmall microwave-safe bowl. Microwaveon high for 5 minutes, stirring once.Remove fish from oven. Transfer toplate, then pour half of the soy saucemixture over each piece of fish.

Complete the meal:

1 cup steamed veggiesSide salad with lite dressing

D-15

D-16




Spicy Chicken(makes 4 servings)

Ingredients:

1 teaspoon olive oil1/2 cup diced onion1/3 cup diced red pepper1 large egg1 tablespoon reduced-sodium soysauce1 1/2 cups diced precookedchicken breast1 3/4 cups cooked brown riceHot sauce to taste

Preparation:

Heat oil in nonstick skillet over mediumheat. Add onion and red pepper. Sautéfor 3 to 5 minutes, until onion softens.Add egg, stirring frequently. Cook for 2to 4 minutes more until egg scrambles.Add soy sauce, hot sauce, rice, andchicken. Stir and cook about 3 minutesmore, until dish is well blended andevenly heated.

Spiced Beef and Rice(makes 2 servings)

Ingredients:

6 ounce flank steak1 small onion, cut into eighths1 red bell pepper, cut into strips1 small jalapeno pepper, diced1 teaspoon olive oil1 tablespoon diced cilantro1/8 teaspoon cinnamon1/4 teaspoon cuminSalt and pepper1 3/4 cups cooked brown rice

Preparation:

Cut meat diagonally and across thegrain into thin strips. Place in largezip-top plastic bag with all otheringredients. Shake well to combine.Place into a skillet that's preheatedover medium-high heat. Cook for 5 to 6minutes, or until meat reaches desireddoneness, turning frequently. Serveover brown rice and top with salsa.

D-17

D-18

HDfit35 55.



Meatloaf Muffins(makes 3 servings)

Ingredients:

1 large egg1 pound extra-lean ground beef2 tablespoons balsamic vinegar1/2 cup oats1/4 cup minced onionSalt and pepper to taste

Preparation:

In a large bowl, whisk egg. Addeverything else, mixing it with yourhand until well blended. Divide mixtureevenly into a 6-cup nonstick muffinpan. Preheat the oven to 375°F andbake for 25 minutes.

Complete the meal:

1 cup steamed vegetableSmall side salad with lite dressing

Beef Tenderloin(makes 2 servings)

Ingredients:

Two - 4 ounce beef tenderloinsteaks1 tablespoon olive oil2 clove garlic1/4 teaspoon black pepper1/2 cup raspberries or blueberries1/3 cup red wineSalt to taste

Preparation:

Place steaks in a skillet heated overmedium-high heat. Cook 2 minutes perside. Remove from skillet. Add oil,sauté garlic for 30 seconds, then addpepper, berries, and wine. Returnsteaks to pan and cook 4 to 6 minutesmore (or until desired level ofdoneness). Add salt to taste.

Complete the meal:

1 cup steamed veggiesSmall side salad with lite dressing

D-19

D-20




Chinese Flank Steak(makes 2 servings)

Ingredients:

6 ounces flank steak1/2 medium red pepper, cut intostrips1/3 cup cashew pieces2 green onions, sliced3 tablespoons reduced-sodium soysauce1 teaspoon sugarHot sauce to taste

Preparation:

Cut meat diagonally and across thegrain into thin strips (freezing it for 20minutes first helps a lot). Place in largezip-top plastic bag with all otheringredients. Shake well to combine.Place into a skillet that's preheatedover medium-high heat. Cook for 5 to 6minutes or until meat reaches desireddoneness, turning frequently.

Complete the meal:

1 cup steamed vegetablesSmall side salad with lite dressing

Chicken Quesadilla

Ingredients:

2 whole wheat tortillas1/4 cup shredded fat free Mexican-blend cheese4 ounces grilled chicken breast,cubed1 sliced green onionSalsa

Preparation:

Place 1 tortilla in a nonstick pan that'spreheated over medium-low heat, andtop with 1/2 of the cheese and thechicken, cilantro, and onion. Addremaining cheese and top tortilla,pressing down to flatten. Cook 3minutes, then flip and cook 3 minutesmore. Serve with salsa.

D-21

D-22

HDfit35 57.



Garbanzo Chicken

Ingredients:

2 cups mixed greens1 cup baby spinach leaves1/3 cup garbanzo beans, rinsed1/2 cup grilled chicken breast1 tablespoon chopped pecans1 sliced green onion2 teaspoons olive oil1 1/2 tablespoons red wine vinegarSalt and pepper to taste

Preparation:

Mix greens, beans, chicken, nuts, andonion together in a bowl. Top with oiland vinegar.

Orange Chicken(makes 2 servings)

Ingredients:

1 teaspoon olive oil2 boneless, skinless chicken breast1 tablespoon orange juice concentrate2 tablespoons low-sodium soy sauce1/4 teaspoon powdered ginger1 sliced green onion1 tablespoon sliced almonds1 teaspoon diced cilantro1 1/2 cups cooked brown rice

Preparation:

Heat oil in a nonstick skillet overmedium heat. Add chicken andsear for 3 minutes per side. Addorange juice concentrate, soysauce, and ginger, stirring to mix.Reduce heat and simmer for 5 to 6minutes. Before serving, top withgreen onion, almonds, and cilantro.Serve with brown rice.

Complete the meal:


D-23

D-24




Sea Bass(makes 4 servings)

Ingredients:

1 lemon, juiced2 cloves garlic, crushed1/2 teaspoon red pepper flakes4 (6 ounce) sea bass fillets1 1/2 teaspoons paprika1 1/2 teaspoons cumin2 teaspoons black pepper1/2 teaspoon salt1 tablespoon olive oil

Preparation:

In a zip-top plastic bag, mix togetherlemon juice, garlic, and red pepperflakes. Place fish in bag andrefrigerate, marinating for 30 minutes.In a small bowl, mix paprika, cumin,pepper, and salt, then rub mixture oneach fillet. Heat oil in a large nonstickskillet over medium heat. Add fillets,flesh-side down, and cook for 6minutes. Flip and cook for 6 minutes

more.Complete the meal:


Apple Pork Tenderloin(makes 4 servings)

Ingredients:

1 pound pork tenderloin3 cloves garlic, crushed2 cups apple cider1/2 cup red wine vinegar

Preparation:

Pork:Place pork in an 11" x 7" baking dish,rub with garlic, and pour on cider andvinegar. Place in the refrigerator andmarinate for 30 minutes. Once grill isheated, grill tenderloin for 15 to 17minutes. Double-check internaltemperature with a meat thermometer(should read 160 F).

Mashed Spicy Sweet Potatoes:

Boil 4 small peeled sweet potatoesuntil tender, then mix with 1 teaspoonchili powder. Add fat-free half and halfuntil you reach desired consistency.

Complete the meal:

Mashed sweet potatoesSmall side salad with lite dressing

D-25

D-26

HDfit35 59.



Turkey Pasta Bolognese(makes 4 servings)

Ingredients:

2 tablespoons olive oil1/4 cup diced smoked turkey1 carrot, peeled and diced1 stalk celery, diced1 small onion, diced1 pound extra-lean ground sirloin2 cloves garlic, crushed3/4 cup red wine3/4 cup low-sodium fat freechicken broth14 ounces chopped tomatoes,drained1/4 cup fat free milk9 ounces Barilla Plus penne pasta4 tablespoons grated fat freemozzarella cheese

Preparation:

Heat oil in a large saucepan overmedium heat. Add turkey, carrot,celery, and onion, and cook till verytender (about 10 minutes). Add beefand garlic. Cook until beef is browned(about 5 minutes). Add wine, stirringwell, and cook for 10 minutes more.Add broth, tomatoes, and milk, andsimmer on medium-low heat for 30minutes, stirring occasionally. Prepare

pasta according to package directions.Drain, then top with meat sauce andcheese.

Enchilada Lasagna(makes 4 servings)

Ingredients:

1/2 pound ground turkey breast1 1/2 cups shredded fat freeMexican blend cheese1 cup canned diced tomatoes,drained1 cup fat free cottage cheese1/4 cup jalapeno peppers, diced1/2 cup sliced green onions2 teaspoons chili powder2 cloves garlic, crushed9 whole wheat tortillas

Preparation:

Brown turkey in a nonstick skillet(about 5 minutes). Once cooled,combine with cheese (reserving 1/2cup), tomatoes, cottage cheese,chilies, onions, chili powder, and garlicin a large bowl, stirring well to mix.Coat an 11" x 7" baking dish withcooking spray. Place three tortillas onbottom of pan, and top with one-half ofturkey mixture. Add three moretortillas, and top with remaining turkey

mixture. Place three more tortillas ontop, pour taco sauce over top tortillas,and sprinkle with remaining 1/2 cupcheese. Bake at 375°F for 20 minutes.

D-27

D-28




Lemon Chicken(makes 4 servings)

Ingredients:

4 boneless, skinless chickenbreasts1 tablespoon olive oil2 teaspoons olive oil1/2 lemon, juiced and zest1/4 cup parsley1/4 cup mint1/4 cup basil1/4 cup white wineSalt and pepper to taste

Preparation:

Add 1 tablespoon oil to ovenproofskillet heated to medium-high heat.Place chicken in skillet, and sear for 2minutes per side. While chickencooks, add remaining 2 teaspoons oil,lemon juice, zest, and herbs to blenderor small food processor and pulse untilwell mixed. Place skillet with chickeninto a 400 F oven to roast for 8minutes. Remove skillet from oven,

and place chicken on plate. Season totaste with salt and pepper. Pour wineinto hot skillet, scraping up any brownbits from bottom of pan. Pour in herbsauce and cook on stovetop for 1minute more, stirring frequently. Poursauce over chicken.

Complete the meal:


Greek Meatballs and Pasta(makes 2 servings)

Ingredients:

4 ounces Barilla Plus spaghetti5 ounces ground turkey breast2 tablespoon chopped freshparsley2 tablespoons feta cheese2 cloves garlic, minced1 large egg2 tablespoons olive oil2 cups marinara sauce

Preparation:

Cook pasta according to packagedirections. While pasta is boiling, mixtogether turkey, parsley, feta, garlic,and egg in a large bowl until wellblended. Roll into 1" diametermeatballs. Add oil to a nonstick skilletheated to medium-high heat. Cookmeatballs for 4 minutes per side oruntil nicely browned. Microwavemarinara for 2 minutes or until hot.Drain cooked pasta, and top with

marinara and meatballs.

D-29

D-30

HDfit35 61.



Chicken Penne Pasta(makes 2 servings)

Ingredients:

4 ounces Barilla Plus penne pasta2 (4-5 ounce each) chicken breast,pounded to 1/4’ thicknessSalt and pepper to taste1 teaspoon olive oil1 clove garlic, crushed1/2 teaspoon dried rosemary, diced1 cup cannellini beans, rinsed2 heaping tablespoons roasted redpepper4 cups baby spinach leaves

2 tablespoons grated Parmesan cheese

Preparation:

Cook pasta according to packagedirections. While pasta is boiling, searchicken in a skillet on medium-highheat (about 4 to 5 minutes per side),seasoning each side with a pinch ofsalt and pepper. Remove the breastsfrom the skillet and set aside. Turndown heat to medium. Add oil, garlic,rosemary, beans, red pepper, andspinach to skillet. Cook until spinach

wilts (about 1 to 2 minutes), turningfrequently. Slice chicken and toss ittogether with drained pasta andspinach-bean mixture. Top each platewith 1 tablespoon cheese.

Broiled Salmon(makes 2 servings)

Ingredients:

1 tablespoon blueberry jam2 teaspoons barbecue sauce2 (4 ounce each) salmon filletsSalt and pepper to taste

Preparation:

Preheat oven to broil. In a small bowl,stir together jam and barbecue sauceuntil well blended. Coat a baking sheetwith cooking spray. Arrange salmon onit, sprinkle with salt and pepper, thenspoon one-third of the sauce over eachfillet. Reserve one-third. Broil for 5minutes or until fish flakes. Spoonremaining sauce over fillets beforeserving.

Complete the meal:


D-31

D-32




Bar-B-Que Pizza

Ingredients:

1/4 cup barbeque sauce1 ready-made flatbread1/4 cup canned diced tomatoes1 tablespoon chili pepper1 tablespoon diced onion3/4 cup grilled chicken breast2 tablespoons sliced scallions1 teaspoon diced cilantro3 tablespoons grated fat freemozzarella cheese

Preparation:

Spread the barbecue sauce on theflatbread. Top with the tomatoes,chicken, scallion, cilantro, andmozzarella. Bake at 375°F for 6minutes

Peanut Shrimp(makes 2 servings)

Ingredients:

2 teaspoons peanut oil1/4 teaspoon red pepper flakes1/2 cup French green beans, cutinto pieces1/3 cup carrot wisps1/4 cup whole unsalted cashews2 teaspoons reduced-sodium soysauce2 teaspoons orange juice1/4 teaspoon orange zest1 1/2 cups medium frozen shrimp,

defrosted with tails removed1 3/4 cups cooked brown rice

Preparation:

Combine oil and pepper flakes in amedium-hot skillet. Add everything butthe shrimp (they're already precookedbefore freezing). Cook for 2 to 3minutes, stirring frequently. Addshrimp and cook for another 2 to 3minutes, stirring frequently. Serve overbrown rice.

D-33

D-34

HDfit35 63.



Salmon Sliders(makes 3 servings)

D-35

Ingredients:

5.3 ounce honey Greek yogurtJuice of 1/2 medium size limeJuice of 1/2 medium size orange1 pound skinless, boneless salmon1 tablespoon sesame oil2 tablespoons low-sodium soy sauce1 piece ginger (1 inch) chopped2 garlic cloves, choppedJuice of 1/2 medium size lemon1/2 cup bread crumbs1/2 cup cilantro, chopped

2 teaspoon vegetable oil6 small whole grain pita

Preparation:

Combine yogurt, lime juice, orange juice, and honey; set aside. Preheatgrill to medium. Wash salmon and patdry. Chop half the fish and place infood processor along with sesame oil,soy sauce, ginger, garlic, lemon juice,and salt and pepper to taste. Processinto a pasty puree. Chop remainingsalmon and add to puree along withbread crumbs and cilantro. Pulse until

combined. Form into 12 small pattiesand brush with oil. Grill 4 minutes perside. Stuff pitas with two burgers andyogurt sauce.

Complete the meal:

Small side salad with lite dressing




Supplemental Meals

Category 1 (100 calorie options)

♦ 1/2 scoop whey protein mixed with 1/2 cup fat free milk + 1 stevia♦ 5.3 ounce Greek yogurt♦ 1 ounce of turkey jerky♦ 8 ounce glass of fat free milk♦ 1/2 Pure Protein bar♦ 1/2 2:1 protein bar♦ 1/4 cup soy nuts♦ 1 Slimfast 100 Calorie Snack Bar♦ 1/2 cup fat free cottage cheese♦

2 low fat string cheese

Category 2 (200 calorie options)

♦ 1 scoop whey protein mixed with 8 ounces of fat free milk + 1 stevia♦ 1 1/2 scoops of whey protein mixed with 16 ounces of coffee♦ 5.3 ounce Greek yogurt and 1 ounce of fat free pretzels♦ 5.3 ounce Greek yogurt and 1/4 cup granola♦ 5.3 ounce Greek yogurt and 1/4 cup soy nuts♦ One full Pure Protein bar♦ One full 2:1 protein bar♦ 2 ounces of turkey jerky♦ 1 cup cottage cheese and 1/2 cup fruit♦ 2 low fat string cheese and 10 reduced fat Wheat Thin crackers♦ 1 tablespoon of peanut butter and 1/2 apple♦ 1 tablespoon of peanut butter and 1 stalk of celery

HDfit35 65.



Appendix 1 - Out the Door Menu Items

Fast Breakfast

Power Oatmeal B1 Page 11Bagel and Yogurt B5 Page 13Bagel and Boiled Eggs B6 Page 13Coffee Smoothie and Bagel B7 Page 14Peanut Butter Oatmeal B17 Page 19Peanut Putter and Jelly Smoothie B18 Page 19Cereal Smoothie B19 Page 20Mint Patty Smoothie B20 Page 20Berry Mash B26 Page 23

Under 10-Minute Breakfast

Protein Pancakes B2 Page 11French Toast B3 Page 12Breakfast Wrap B4 Page 12Egg McMuscle Muffin B8 Page 14Turkey in a Blanket B9 Page 15Egg and Tuna Casserole B14 Page 17Salmon and Egg Bake B15 Page 18Waffle Egg and Turkey Sandwich B21 Page 21Salmon English Muffin B22 Page 21Salmon Burrito B23 Page 22

Fast Lunch

Mac’N Tuna L1 Page 29Mediterranean Turkey Pita L3 Page 30Mediterranean Chicken Pita L4 Page 30Grilled Chicken Salad L5 Page 31Nutty Girl Bagel L6 Page 31Shrimp Salad L8 Page 32Oriental Chicken Salad L9 Page 33Chicken Burrito L10 Page 33Thai Chicken Wrap L12 Page 34Plain Ole’ Turkey Sandwich L14 Page 35Orange Chicken Salad L16 Page 36Tone-Up Tuna Salad L21 Page 39

Banana Split Salad L23 Page 40Hummus Chicken Lettuce Wrap L26 Page 41




Less Than 10-Minute Lunch

Black Bean Burrito L7 Page 32Double Turkey Wrap L11 Page 34Tuna Melt L15 Page 36Reuben Sandwich L17 Page 37Bean Tostada L22 Page 39Mediterranean Turkey Wrap L25 Page 41Thanksgiving on a Muffin L28 Page 42

hdfit35 nutrition plan

Documents