recipes male 300 calorie
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8/14/2019 Recipes Male 300 Calorie
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Tuesday, September 14 CARBS PROTEIN FAT CALORIES
8:00 AM Peach Oatmeal 31 31 7 311
11:00 AM Cottage Cheese Peaches & Strawberries 30 33 9 333
2:00 PM Spicy Grilled Cheese 36 36 12 396
5:00 PM Pork Meatballs in Pineapple Sauce 33 31 9 337
8:00 PM Chicken Pizza 37 36 9 373
167 167 46 1,750
Wednesday, September 15 CARBS PROTEIN FAT CALORIES
8:00 AM Garden Scramble 32 38 8 352
11:00 AM Chocolate Bar 31 32 7 315
2:00 PM Triple Berry Fruit Salad 32 31 5 297
5:00 PM Bruschetta with Chicken 31 33 10 346
8:00 PM Turkey and Black Beans 35 44 9 397
161 178 39 1,707
Thursday, September 16 CARBS PROTEIN FAT CALORIES
8:00 AM Cinnamon Raisin Bran Muffin 31 32 6 306
11:00 AM Peanut Butter Banana Shake 32 30 6 302
2:00 PM Chicken Patties 33 36 9 357
5:00 PM Egg Whites, Apples and Nuts 31 31 7 311
8:00 PM Sizzling Beans with Chicken 31 35 7 327
158 164 35 1,603
Friday, September 17 CARBS PROTEIN FAT CALORIES
8:00 AM Chicken Avocado Breakfast Tortilla 30 32 7 311
11:00 AM Szechuan Pork 28 32 7 303
2:00 PM Antipasto Salad 31 34 11 359
5:00 PM Chocolate Peanut Butter Mousse 31 33 9 3378:00 PM Turkey Burger 34 32 13 381
154 163 47 1,691
Saturday, September 18 CARBS PROTEIN FAT CALORIES
8:00 AM Apricot Parfait 32 31 8 324
11:00 AM Antipasto 32 39 8 356
2:00 PM Salmon Sandwich 35 33 14 398
5:00 PM Strawberry Soy Smoothie 32 33 6 314
8:00 PM Hawaiian Pizza 34 34 7 335
165 170 43 1,727
Sunday, September 19 CARBS PROTEIN FAT CALORIES8:00 AM Blueberry Crepes 32 32 6 310
11:00 AM Raisin Nut Bar 32 32 7 319
2:00 PM Waldorf Salad 48 29 8 380
5:00 PM Chocolate Yogurt w/ Bananas 31 31 7 311
8:00 PM Santa Fe Chicken Burrito 32 35 9 349
175 159 37 1,669
Monday, September 20 CARBS PROTEIN FAT CALORIES
8:00 AM Raspberry French Toast 31 32 6 306
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11:00 AM Oatmeal Tuna Snack 27 31 7 295
2:00 PM Chicken Salad 32 35 9 349
5:00 PM Strawberry Pudding 29 32 7 307
8:00 PM Beef and Bean Burrito 35 30 18 422
154 160 47 1,679
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of 12 9/14/2004 12:
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 30 6 0 5 6 294
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 29 32 9 4 4 16 325
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 35 30 10 2 5 7 350
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Mags's Meals for Tuesday, September 14 - Monday, September 20
Peach Oatmeal
Ingredients
1 tsp oil, safflower 6 Tbls protein powder, vanilla
cup peach slices, lite canned 1 cup oatmeal, cooked
Spices / Flavoring
tsp cinnamon 1 tsp splenda (optional)
Preparation:Drain juice from peaches, setaside.(Peaches may be dice if
prefered)
Combine cooked oatmeal withpeaches & remaining ingredints. Mixwell & serve immediately.
Cottage Cheese Peaches & Strawberries
Ingredients
14 Tbls cottage cheese, low-fat
tsp vanilla extract 3 Tbls oatmeal, uncooked 1 tsp oil, safflower cup peach slices, lite canned cup strawberries
Preparation:Drain juice from thawed fruit
Mix ingredients
Serve immediately or chilled
Spicy Grilled Cheese
Ingredients
2 slices bread (rye, pumpernickel,flourless)
4 oz cheddar cheese, low-fat tsp jalapeno pepper 1 Tbl salsa 1 tsp oil, high oleic safflower
Side Dish
medium orange
Preparation:Spread oil in pan and place one halfof the bread on top of it. Dice
jalapeno peppers and mix with salsa.Spread on half of bread and layersliced cheese on top. Lay other halfof bread on top.
Grill sandwich over medium heatuntil golden brown on one side. Flipover and grill other side.
Serve with orange on the side andenjoy!
Pork Meatballs in Pineapple Sauce
Ingredients
cup bell pepper 1 Tbl cornstarch cup onion cup water chestnuts 1 egg white 3 tsp soy sauce, lite 1 tsp garlic cup pineapple, chunks in juice
Preparation:Mix together ground pork, dicedwater chestnuts, onion, garlic, eggwhite, salt, 1 teaspoon cornstarch,and 1 teaspoon soy sauce. Blendwell.
Shape mixture into balls, 1-inch indiameter.
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of 12 9/14/2004 12:
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 29 31 8 4 4 11 312
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 36 31 8 0 12 3 340
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 30 7 2 9 12 307
4 oz ground pork 1 tsp oil, high oleic safflower
Spices / Flavoring
tsp salt, lite tsp ginger
Heat oil in pan. Saute meatballs 10minutes until browned on all sides.Set aside.
Drain pineapple juice into saucepan.Stir in ginger, remaining cornstarchand remaining soy sauce. Bring to aboil, stirring constantly, until mixturethickens. Mix in the pineapple chunks
and green pepper. Add meatballs.Cook through and serve.
Chicken Pizza
Ingredients
1 pocket pita pocket, whole-wheat 1 tsp parmesan cheese 1 oz chicken, broiled cup mushrooms
tsp oil, olive 2 medium olives, black 1 cup spinach, steamed medium tomato 1 Tbl tomato sauce tsp garlic oz cheese, non-fat
Spices / Flavoring
tsp salt, lite tsp black pepper tsp oregano tsp dried basil
Preparation:Set pita and grated cheese aside.
Combine diced vegetables, chicken,and remaining ingredients and
seasonings. Spread on pita andsprinkle with cheese.
Cook under broiler until cheesemelts. Enjoy!
Garden Scramble
Ingredients
1 cup mushrooms cup onion 1 medium tomatoes 5 egg whites tsp oil, high oleic safflower 1 cup broccoli 1 oz cheese, low-fat
Side Dish
cup grapes 1 slice bread (rye, pumpernickel,
flourless)
Preparation:Set bread and grapes aside
Chop vegetables, saute in oiled pan
Mix egg whites with vegetables andscramble over low to medium heat
Add cheese
Serve with bread and grapes on side
Chocolate Bar
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8/14/2019 Recipes Male 300 Calorie
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nt Page: Discovery Heatlh Diet & Fitness http://www.in2nutrition.com/discovery2/index.cfm?template=prin
of 12 9/14/2004 12:
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 31 6 0 5 0 298
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 30 5 0 11 30 289
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 31 9 1 6 10 325
Ingredients
10 Tbls applesauce, unsweetened tsp vanilla extract 4 Tbls oatmeal, uncooked 1 Tbl protein powder, vanilla 7 egg whites 2 tsp splenda (optional) 1 tsp oil, high oleic safflower tsp cocoa, unsweetened
Preparation:Mix egg whites, uncooked oatmealand remaining ingredients
Spray baking dish with non-stickcooking spray. Pour in mixture andmicrowave on high for 2 to 3minutes. Baking time may vary
Make sure it is thoroughly cooked
Let cool 2 to 3 minutes
Triple Berry Fruit Salad
Ingredients
tsp vanilla extract cup grapes 6 Tbls protein powder, vanilla 1 Tbl walnuts, chopped
1 tsp splenda (optional) cup blueberries 1 cup strawberries 1 cup raspberries 4 Tbls yogurt, nonfat-plain
Spices / Flavoring
tsp cinnamon
Preparation:Drain juice from (thawed) fruit andmix with remaining ingredients.Sprinkle with cinnamon.
Enjoy!
Bruschetta with Chicken
Ingredients 1 slice bread (rye, pumpernickel,
flourless)
2 oz chicken, broiled 1 tsp oil, olive 3 Tbls ricotta cheese, non-fat 3 medium tomatoes 2 tsp garlic 1 tsp dried basil
Spices / Flavoring
tsp salt, lite tsp black pepper tsp parsley, dried
Preparation:Mix ricotta with salt, pepper, andparsley. Set aside.
Toast bread under broiler until topbecomes crusty. Spread ricottamixture on top of bread.
Mix minced garlic, olive oil, dicedbroiled chicken, diced tomatoes, andbasil (use fresh basil if you can) andseason with salt and pepper. Spreadtomato mixture on top of bread.
Enjoy!
Turkey and Black Beans
Ingredients
cup beans, black 2 cups broccoli 3 Tbls tomato sauce 2 oz skinless turkey breast 2 cups zucchini
Preparation:Heat oil in skillet and add choppedvegetables and remainingingredients.
Cook until vegetables become fork
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of 12 9/14/2004 12:
carbs protein fat sat fat fiber sugar calories
per meal TARGET 31 31 7 0-3 5-7 0-12 312this meal ACTUAL 35 31 8 0 14 10 336
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 31 5 1 5 12 293
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 32 30 6 0 2 22 302
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 32 31 8 0 7 7 324
1 tsp garlic 1 tsp oil, high oleic safflower 2 slices onions, red
Spices / Flavoring
tsp lawry's salt free 17 tsp salt, lite tsp cayenne pepper
tender and sauce becomes thick.Season to taste.
Enjoy!
Cinnamon Raisin Bran Muffin
Ingredients
6 Tbls protein powder, vanilla 6 tsp raisins 1 Tbl all bran cereal tsp baking soda 1 tsp splenda (optional) 3 tsp almonds, ground 3 Tbls oatmeal, ground
Spices / Flavoring tsp cinnamon
Preparation:For a muffin, add 1/2 cup water, mixand microwave without lid for about 2minutes. Let cool
For a warm cereal, add 1/2 cup warmwater and eat with a spoon
Peanut Butter Banana Shake
Ingredients
1 medium banana tsp vanilla extract tsp oil, safflower Tbl peanut butter, natural 6 Tbls protein powder, vanilla
4 Tbls yogurt, nonfat-plain
Preparation:Add several ice cubes andingredients to blender. Mix untildesired consistency
Add additional ice if needed
Chicken Patties
Ingredients
2 oz chicken, broiled 1 tsp lemon juice 7 Tbls oatmeal, uncooked 2 egg whites 1 tsp oil, high oleic safflower 1 slice onion, red
Spices / Flavoring
tsp lawry's salt free 17 tsp salt, lite tsp black pepper tsp garlic powder
Side Dish
medium orange
Preparation:Set peeled orange aside.
Spread oil in pan.
Combine remaining ingredients withspices and spoon mixture into heated
pan (with oil) to form patties. Cook onlow to medium heat until goldenbrown, then flip over and cookthoroughly on the other side.
Enjoy with orange on the side!
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8/14/2019 Recipes Male 300 Calorie
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nt Page: Discovery Heatlh Diet & Fitness http://www.in2nutrition.com/discovery2/index.cfm?template=prin
of 12 9/14/2004 12:
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 30 6 1 7 5 298
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 30 6 0 5 9 294
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 29 32 6 1 4 13 298
Egg Whites, Apples and Nuts
Ingredients
3 almonds, whole 16 Tbls applesauce, unsweetened medium apple medium tomato 1 Tbl walnuts, chopped
8 egg whites
Preparation:Boil eggs for about 15 min. and letcool. Cut eggs in half and discardegg yolks. Season if desired
Serve with sliced tomatoes on eggwhites along with remainingingredients on the side
Sizzling Beans with Chicken
Ingredients
2 cups green beans 2 oz chicken, broiled cup pasta 1 Tbl peanuts tsp jalapeno pepper 1 tsp soy sauce, lite
Spices / Flavoring
tsp ginger tsp lawry's salt free 17
Preparation:Cook pasta in boiling water until aldente. Drain water from pasta andset aside.
Combine remaining ingredients and
seasonings in saucepan and cookuntil liquid is reduced by half.
Serve over pasta and enjoy!
Chicken Avocado Breakfast Tortilla
Ingredients
Tbl avocado
cup bell pepper 1 oz chicken, broiled cup onion medium tomato 1 tortilla, corn 6 egg whites tsp oil, high oleic safflower
Spices / Flavoring
tsp black pepper
Side Dish
cup grapes
Preparation:Set tortilla and avocado aside
Chop vegetables, saute in oiled pan
Mix egg whites with vegetables andscramble over medium heat then addcooked chicken
Scoop mixture into center of warmtortilla and top with avacado
Serve with grapes
Szechuan Pork
Ingredients
cup bell pepper cup broccoli 1 cup carrots cup onion 4 oz lean pork tenderloin cup rice, brown cooked 3 tsp sherry
Preparation:Heat oil in skillet and stir-fry thevegetables with garlic and ginger for1-2 minutes. Push aside.
Cut pork into strips. Stir-fry theslivers of pork for 1 to 2 minutes andrecombine with the vegetables. Add
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8/14/2019 Recipes Male 300 Calorie
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nt Page: Discovery Heatlh Diet & Fitness http://www.in2nutrition.com/discovery2/index.cfm?template=prin
of 12 9/14/2004 12:
carbs protein fat sat fat fiber sugar calories
per meal TARGET 31 31 7 0-3 5-7 0-12 312this meal ACTUAL 28 31 6 0 10 8 290
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 30 10 1 10 11 334
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 31 8 0 2 18 316
1 cup snow peas 2 tsp vinegar, red wine 2 tsp soy sauce, lite 1 tsp garlic tsp oil, high oleic safflower
Spices / Flavoring
tsp chili powder
the remaining ingredients andseasonings (as desired). Stir andheat throughly.
Serve at once with cooked rice.
Enjoy!
Antipasto Salad
Ingredients
cup artichoke hearts 2 tsp vinegar, balsamic cup bell pepper cup garbanzo beans 3 slices ham, lean 1 tsp lemon juice 1 cups lettuce, iceberg tsp oil, olive
5 medium olives, black 2 medium tomatoes 3 slices turkey breast, deli-style oz cheese, mozarella, non-fat 1 slice onion, red
Spices / Flavoring
tsp salt, lite tsp black pepper tsp dried basil
Preparation:Combine lemon juice, balsamicvinegar, garlic, basil, salt, pepper,and oil to make the dressing. Setaside.
Julienne meats and cheese and chopvegetables.
Toss all ingredients together with the
dressing and enjoy!
Chocolate Peanut Butter Mousse
Ingredients
medium banana tsp vanilla extract tsp oil, safflower Tbl peanut butter, natural 2 Tbls protein powder, chocolate 7 oz tofu, extra firm 1 tsp splenda (optional) 4 Tbls yogurt, nonfat-plain tsp cocoa, unsweetened
Preparation:Mash tofu and bananas with fork
Add all remaining ingredients, stiruntil smooth
Serve chilled
Turkey Burger
Ingredients
2 slices bread (rye, pumpernickel,flourless)
cup lettuce, iceberg 2 tsp mustard medium tomato 3 oz turkey, lean ground 1 egg white
Preparation:Spread oil in pan. Set aside.
Combine egg whites, turkey, andseasonings. Spread to form patty inheated, oiled pan. Cook overmedium heat until brown. Flip overand cook thoroughly on other side.
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8/14/2019 Recipes Male 300 Calorie
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nt Page: Discovery Heatlh Diet & Fitness http://www.in2nutrition.com/discovery2/index.cfm?template=prin
of 12 9/14/2004 12:
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 33 32 12 4 5 5 368
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 30 8 0 4 11 316
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 38 7 1 21 15 339
1 slice onion, red
Spices / Flavoring
tsp salt, lite tsp black pepper tsp garlic powder tsp dried dill
Side Dish
medium orange
Spread mustard on half of bread andtop with burger followed by lettuce,sliced tomato, and onion.
Enjoy with oranges on the side!
Apricot Parfait
Ingredients
tsp cinnamon 3 Tbls oatmeal, uncooked tsp oil, safflower 5 Tbls protein powder, vanilla Tbl walnuts, chopped 10 Tbls yogurt, lowfat-plain
cup apricots, lite canned
Spices / Flavoring
1 tsp splenda (optional)
Preparation:Combine uncooked oatmeal withremaining ingredients.
Can be serve immediately or chilledthen served.
Antipasto
Ingredients
1 cups artichoke hearts 2 tsp vinegar, balsamic 1 cup bell pepper
cup broccoli cup carrots cup cauliflower 2 slices ham, lean tsp oil, olive 2 medium olives, black cup radish medium tomato 3 slices turkey breast, deli-style 1 oz cheese, mozarella, non-fat
Spices / Flavoring
tsp dried basil
Preparation:Mix the oil, vinegar, and basil. Setaside.
Chop and/or julienne vegetables andmeat and place all ingredients on aplatter.
Drizzle dressing over top and enjoy!
Salmon Sandwich
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of 12 9/14/2004 12:
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 34 32 13 2 6 6 381
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 33 6 0 8 26 310
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 33 29 5 1 5 8 293
Ingredients
2 slices bread (rye, pumpernickel,flourless)
cup cucumber cup lettuce, iceberg 1 tsp mustard, dijon tsp oil, safflower 3 oz salmon, cooked medium tomato 1 Tbl yogurt, nonfat-plain
Spices / Flavoring
tsp salt, lite tsp black pepper tsp garlic powder tsp dried dill tsp lemon herb seasoning
Side Dish
medium orange
Preparation:Combine salmon, yogurt, mustard, oiland spices together.
Spread mixture on half of bread. Topwith sliced vegetables followed bythe other half of bread to make asandwich.
Enjoy with oranges on the side!
Strawberry Soy Smoothie
Ingredients
tsp oil, safflower 8 Tbls soy milk 2 Tbls all bran cereal 2 cups strawberries 5 Tbls protein powder, strawberry
Preparation:Add several ice cubes andingredients to blender. Mix untildesired consistency
Add additional ice if needed
Hawaiian Pizza
Ingredients
cup bell pepper pocket pita pocket, whole-wheat 2 tsp parmesan cheese 5 slices ham, lean 2 Tbls tomato sauce 1 tsp garlic cup pineapple, chunks in juice oz cheese, non-fat slice onion, red
Spices / Flavoring
tsp black pepper tsp dried basil
tsp italian seasoning
Preparation:Set pita and grated cheese aside.
Dice ham and vegetables. Combinewith remaining ingredients andseasonings (as desired) and spreadon pita.
Sprinkle grated cheese on top andcook under broiler until cheese melts.
Enjoy!
Blueberry Crepes
Ingredients
7 egg whites 3 Tbls all bran cereal 1 tsp splenda (optional)
Preparation:Drain juice from thawed blueberries,and set aside
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of 12 9/14/2004 12:
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 31 5 0 11 22 293
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 31 6 0 6 4 302
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 47 29 7 0 2 22 367
1 tsp oil, high oleic safflower tsp vanilla extract 1 Tbl protein powder, vanilla tsp cocoa, unsweetened
Spices / Flavoring
1 tsp syrup, lite 1 cups blueberries
Crush All Bran cereal, mix with eggwhites and remaining ingredients
Pour mixture to pancake form in oiledskillet. Cook over medium heat untilgolden, flip over
Place crepe in serving dish, addblueberries to the crepe, then roll up
Pour syrup over top
Raisin Nut Bar
Ingredients
tsp vanilla extract 3 Tbls oatmeal, uncooked Tbl protein powder, vanilla 2 tsp raisins
7 egg whites 1 tsp splenda (optional) 1 Tbls almonds, slivered 9 Tbls applesauce, unsweetened
Spices / Flavoring
tsp cinnamon
Preparation:Mix egg whites, uncooked oatmealand remaining ingredients together
Spray baking dish with non-stickcooking spray. Pour in mixture andmicrowave on high for 2 to 3minutes. Baking time may vary
Make sure it is thoroughly cooked
Let cool 2 to 3 minutes
Waldorf Salad
Ingredients
cup grapes 2 tsp raisins 1 Tbls walnuts, chopped medium apple 12 Tbls yogurt, nonfat-plain
Spices / Flavoring
tsp vanilla extract
Side Dish
cup cottage cheese, non-fat
Preparation:
Chop apples and combine withwalnuts, raisins, grapes, yogurt, andvanilla extract, to taste.
Serve with cottage cheese.
Enjoy!
Chocolate Yogurt w/ Bananas
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of 12 9/14/2004 12:
carbs protein fat sat fat fiber sugar calories
per meal TARGET 31 31 7 0-3 5-7 0-12 312this meal ACTUAL 30 30 7 0 1 22 303
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 30 8 0 19 10 312
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 32 5 0 9 20 297
Ingredients
medium banana tsp vanilla extract 4 Tbls protein powder, vanilla Tbl walnuts, chopped 18 Tbls yogurt, lowfat-plain 3 tsp splenda (optional) 1 tsp cocoa, unsweetened
Preparation:Mix ingredients together until desiredconsistency
Serve immediately or chilled
Santa Fe Chicken Burrito
2 oz chicken, broiled 7 Tbls corn kernels, boiled tsp oil, canola cup onion 1 Tbl chili peppers 1 Tbl salsa 2 medium tomatoes 1 tortilla, whole wheat
Spices / Flavoring tsp salt, lite
Preparation:Set tortilla aside.
Mix chopped vegetables andremaining ingredients together andplace in center of tortilla.
Microwave on high for 30 secondincrements until the cheese melts.Wrap into a burrito and enjoy!
Raspberry French Toast
Ingredients
1 slice bread (rye, pumpernickel,flourless)
tsp vanilla extract 1 Tbl milk, low-fat , 2% 4 Tbls protein powder, vanilla
3 egg whites 1 tsp splenda (optional) 1 tsp oil, high oleic safflower 1 Tbl orange juice
Spices / Flavoring
1 cups raspberries
Preparation:Set bread & raspberries aside
Mix egg whites with remainingingredients.Place bread into mixtureand let soak for about 1 minute
Pour the bread and rest of mixtureinto oiled skillet. Cook over mediumheat, flip over when golden brown
Scoop excess liquid onto bread so itwon't burn, continue to cook otherside
Serve with raspberries on top.
Oatmeal Tuna Snack
Ingredients
1 tsp parmesan cheese 3 Tbls oatmeal, uncooked 3 oz tuna, canned in water 3 Tbls yogurt, lowfat-plain tsp oil, high oleic safflower
Spices / Flavoring
tsp salt, lite tsp lemon herb seasoning
Preparation:Set apple aside
Mix all ingredients in a bowl andseason
Serve with apple on the side
This is a super-quick healthy snack.
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 27 31 6 1 7 19 286
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 30 8 0 7 16 316
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 29 31 6 0 3 25 294
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 35 30 18 6 3 0 422
Side Dish
2 medium apples
Chicken Salad
Ingredients
1 cup bell pepper cup celery 2 oz chicken, broiled 2 tsp lemon juice 2 cups lettuce, romaine 2 tsp mustard, dijon 1 tsp oil, canola cup pasta 2 medium tomatoes 2 tsp vinegar, red wine 2 Tbls yogurt, nonfat-plain 2 slices onions, red
Spices / Flavoring tsp salt, lite tsp black pepper tsp dried dill
Preparation:Cook pasta, drain, and set aside.
Combine mustard, yogurt, vinegar,lemon juice, dill, salt and pepper tomake a dressing.
Chop vegetables and toss withchicken, pasta, dressing and lettuce.
Enjoy!
Strawberry Pudding
Ingredients
tsp vanilla extract 1 tsp splenda (optional) 1 tsp oil, high oleic safflower
1 cups strawberries 5 Tbls protein powder, strawberry 14 Tbls yogurt, nonfat-plain
Preparation:Mix all ingredients in a bowl
Serve chilled
Tip:For a cool desert put in freezerfor about 1 to 2 hours
Beef and Bean Burrito
Ingredients
cup beans, black 5 oz beef, ground lean 2 tortillas, corn
tsp oil, high oleic safflower oz cheese, cheddar- nonfat
Spices / Flavoring
tsp salt, lite
Preparation:Cook meat in pan until brown. (Ifdesired, season with lite salt andpepper). Add remaining ingredients
(except for cheese). Top with gratedcheese.
Place mixture into center of warmedtortilla and roll into a burrito.
Enjoy!
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Tuesday, September 21 CARBS PROTEIN FAT CALORIES
8:00 AM Strawberry Oatmeal 33 36 7 339
11:00 AM Italian Custard with Blueberries 30 32 6 302
2:00 PM Egg White Sandwich 36 33 8 348
5:00 PM Raspberry Shake 31 33 7 319
8:00 PM Pasta in Tomato Cream Sauce 27 32 8 308
157 166 36 1,616
Wednesday, September 22 CARBS PROTEIN FAT CALORIES
8:00 AM Scrambled Eggs with Toast 30 32 6 302
11:00 AM Blueberry Bar 31 31 6 302
2:00 PM Stuffed Tomato with Chicken 32 35 11 367
5:00 PM Power Snack 32 33 7 323
8:00 PM Beef Stir Fry 30 37 14 394
155 168 44 1,688
Thursday, September 23 CARBS PROTEIN FAT CALORIES
8:00 AM Peach Oatmeal with Egg Whites 30 31 7 307
11:00 AM Tuna Stir Fry 32 38 8 352
2:00 PM Salmon Patties 32 36 11 371
5:00 PM Cheese, Oranges and Nuts 30 31 7 307
8:00 PM Thai Chicken Pasta 27 33 9 321
151 169 42 1,658
Friday, September 24 CARBS PROTEIN FAT CALORIES
8:00 AM Scrambled Egg Breakfast Tortilla 34 30 9 337
11:00 AM Tuna and Crackers 31 30 7 307
2:00 PM Honolulu Seafood Salad 32 32 8 328
5:00 PM Italian Custard with Pears 33 33 7 3278:00 PM Tuna Tortilla 33 32 8 332
163 157 39 1,631
Saturday, September 25 CARBS PROTEIN FAT CALORIES
8:00 AM Pear Parfait 31 33 7 319
11:00 AM Cottage Cheese and Pears 30 33 9 333
2:00 PM Egg Pocket 37 36 6 346
5:00 PM Banana Shake 32 32 6 310
8:00 PM Mediterranean Pizza 31 40 10 374
161 174 38 1,682
Sunday, September 26 CARBS PROTEIN FAT CALORIES8:00 AM Peach Crepes 31 33 7 319
11:00 AM Chocolate Peanut Butter Bar 32 30 5 293
2:00 PM Ahi Tuna Tonnato 31 35 8 336
5:00 PM Strawberry Nut Yogurt 31 28 7 299
8:00 PM Salmon Salad Lettuce Wrap 31 33 12 364
156 159 39 1,611
Monday, September 27 CARBS PROTEIN FAT CALORIES
8:00 AM Strawberry French Toast 32 33 6 314
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11:00 AM Egg White Oatmeal Snack 31 30 7 307
2:00 PM Turkey, Apple, and Avocado Salad 31 31 9 329
5:00 PM Chocolate Pudding 31 22 7 275
8:00 PM Chicken Quesadillas 34 34 9 353
159 150 38 1,578
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 32 32 7 0 6 6 319
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 29 32 5 0 4 11 289
carbs protein fat sat fat fiber sugar calories
per meal TARGET 31 31 7 0-3 5-7 0-12 312this meal ACTUAL 35 29 7 1 5 6 319
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Mags's Meals for Tuesday, September 21 - Monday, September 27
Strawberry Oatmeal
Ingredients
1 tsp oil, safflower cup strawberries
6 Tbls protein powder, strawberry 1 cups oatmeal, cooked
Spices / Flavoring
1 tsp splenda (optional)
Preparation:Drain juice from thawed strawberries
Combine cooked oatmeal with thestrawberries and the remainingingredients
Serve immediately
Italian Custard with Blueberries
Ingredients
tsp vanilla extract 1 tsp oil, safflower
2 Tbls protein powder, vanilla 9 Tbls ricotta cheese, non-fat cup blueberries 1 Tbl oatmeal, ground 3 Tbls yogurt, nonfat-plain
Spices / Flavoring
tsp cinnamon
Preparation:Drain juice from thawed blueberries
Mix all ingredients together
Sprinkle cinnamon on top
Serve immediately or chilled
Egg White Sandwich
Ingredients
2 slices bread (rye, pumpernickel,flourless)
1 oz cheddar cheese, low-fat 5 egg whites 1 tsp oil, high oleic safflower
Spices / Flavoring
tsp salt, lite tsp black pepper
Side Dish
medium orange
Preparation:Cook egg whites in pan with oil.Season with salt and pepper, asdesired.
Place on half of bread, grate cheeseon top and lay other half of bread ontop of that to make a sandwich.
Serve with oranges on the side.
Enjoy!
Raspberry Shake
Ingredients
1 tsp oil, safflower 6 Tbls protein powder, vanilla 4 Tbls yogurt, lowfat-plain 3 Tbls all bran cereal 2 cups raspberries
Preparation:Add several ice cubes andingredients to blender. Mix untildesired consistency
Add additional ice if needed
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 32 6 0 15 33 306
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 27 31 8 0 1 5 304
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 32 5 0 4 14 293
Spices / Flavoring
1 tsp splenda (optional)
Pasta in Tomato Cream Sauce
Ingredients
1 tsp parmesan cheese 2 oz chicken, broiled cups pasta medium tomato 1 Tbl tomato sauce 2 Tbls yogurt, lowfat-plain 1 tsp oil, high oleic safflower
Spices / Flavoring
tsp italian seasoning tsp salt, lite tsp black pepper tsp garlic powder
tsp dried basil
Preparation:Cook pasta in boiling water until aldente. Drain water from pasta andset aside.
Dice tomato and combine withremaining ingredients andseasonings (except the parmesan).
Serve cream sauce over the pastaand sprinkle with parmesan cheese.
Enjoy!
Scrambled Eggs with Toast
Ingredients
1 Tbl milk, low-fat , 2% 8 egg whites 1 tsp oil, high oleic safflower
Spices / Flavoring
tsp salt, lite
tsp black pepper
Side Dish
1 slice bread (rye, pumpernickel,flourless)
1 cup grapes
Preparation:Set bread & grapes aside
Mix seasoned egg whites and milk inseperate bowl
Add egg mixture to a preheated oiled
skillet, Cook over low to medium heat
Serve toasted bread and grapes onthe side
Blueberry Bar
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 31 5 0 6 2 289
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 31 11 1 9 12 347
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 32 33 6 2 11 3 314
Ingredients
10 Tbls applesauce, unsweetened tsp vanilla extract 3 Tbls oatmeal, uncooked 1 Tbl protein powder, vanilla 7 egg whites 1 tsp oil, high oleic safflower cup blueberries
Preparation:Drain juice from thawed blueberries.Mix egg whites, uncooked oatmealand remaining ingredients together
Spray microwave safe bowl withnon-stick cooking spray and pour inmixture. Microwave on high for 2 to 3minutes. Baking time may vary
Make sure it is thoroughly cooked
Let cool 2 to 3 minutes
Stuffed Tomato with Chicken
Ingredients
cup bell pepper 1 slice bread (rye, pumpernickel,
flourless)
3 tsp parmesan cheese 2 oz chicken, broiled cup mushrooms 1 tsp oil, olive cup onion cup scallions 2 medium tomatoes 1 tsp garlic
Spices / Flavoring
tsp salt, lite tsp black pepper tsp parsley, dried tsp dried basil
Preparation:Dry bread out in 200 degree ovenand, once cooled, crumble to makebread crumbs. Set aside.
Preheat oven to 350 degrees.
Wash and dry tomatoes. Cut in halfand remove seeds. Drain upsidedown on paper towels whilepreparing stuffing.
To make stuffing, combine the basil,parsley, diced chicken, scallions,onion, mushrooms, garlic, parmesancheese, bread crumbs, salt andpepper. Divide the stuffing betweenthe tomato halves. Place tomatoes ina baking pan. Drizzle oil over thetops of the tomatoes.
Bake 25-30 minutes or until filling iscrisp and golden. Serve hot.
Power Snack
Ingredients
1 oz cheese, low-fat 5 high fiber crackers 4 medium olives, black 1 medium tomato
8 egg whites
Spices / Flavoring
tsp salt, lite tsp black pepper
Preparation:Boil eggs for about 15 min. and letcool. Cut eggs in half and discardegg yolks. Season as desired
Place on plate along with crackers,cheese, olives and sliced tomatoes
Beef Stir Fry
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 33 12 3 13 4 360
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 31 6 0 4 6 298
Ingredients
cup beef stock 2 oz beef, lean 2 cups broccoli Tbl cornstarch 1 cups mushrooms tsp oil, sesame cup rice, brown cooked cup scallions 2 tsp sherry 1 cup snow peas 2 tsp soy sauce, lite 1 tsp garlic tsp ginger tsp oil, high oleic safflower
Spices / Flavoring
tsp black pepper
Preparation:Prepare rice as directed on packagewhile stir frying.
Slice beef into thin strips andmarinate beef in soy sauce, sesameoil, sherry, and cornstarch for, atleast 10 minutes (overnight is okay).
Slice broccoli into smaller pieces.
Heat wok or deep pan. Add higholeic oil and stir to coat sides. Addmeat (with marinade). Stir and fryuntil barely pink - about 30 secondsto 1 minute. Set meat aside.
Add minced ginger and garlic to wok.Stir briefly. Add the vegetables. Stir 2minutes over high heat. Add beefstock, cover and lower flame.Simmer 5 minutes.
Increase heat, add meat tovegetables. Toss (stir fry) until juiceis thickened.
Enjoy over hot rice!
Peach Oatmeal with Egg Whites
Ingredients
1 tsp oil, safflower 7 egg whites cup peach slices, lite canned 1 cup oatmeal, cooked
Spices / Flavoring
1 tsp splenda (optional)
Preparation:Cook oatmeal
Pour seasoned egg whites into oiledskillet, cook until done
Mix oatmeal with rest of ingredients
Serve with eggs
Tuna Stir Fry
Ingredients
cup bell pepper 2 cups broccoli cup carrots
cup celery cup mushrooms cup rice, brown cooked cup scallions cup snow peas 3 oz tuna, canned in water cup water chestnuts 3 tsp soy sauce, lite 1 tsp garlic tsp ginger 1 tsp oil, high oleic safflower
Spices / Flavoring
Preparation:Prepare rice as directed on packageand keep warm.
Heat a large skillet or wok overmedium heat and coat with the oil.Add bell pepper, scallions, and garlicand stir fry 15 seconds. Addjulienned carrots, celery, waterchestnuts, snowpeas, broccoliflorets, and mushrooms. Stir fry untilvegetables are crisp tender. (Do notovercook.)
Combine soy sauce, garlic powder,and ginger stirring until well mixed.Add to skillet or wok. Cook over highheat, stirring frequently until sauce is
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 32 32 8 0 14 9 328
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 32 10 1 3 0 342
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 31 6 1 9 13 298
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 27 32 8 1 2 5 308
tsp black pepper tsp garlic powder
slightly thickened. Add tuna, stirringto coat well.
Enjoy with rice!
Salmon Patties
Ingredients
1 tsp lemon juice 2 oz salmon, cooked 3 egg whites tsp oil, high oleic safflower 4 Tbls oatmeal, ground 1 slice onion, red
Spices / Flavoring
tsp salt, lite tsp black pepper tsp garlic powder tsp dried dill tsp lemon herb seasoning
Side Dish
8 Tbls applesauce, unsweetened
Preparation:Spread oil in pan.
With exception to the applesauce,mix all ingredients together withspices.
Spoon mixture into heated pan withoil and spread to form patties. Cookon low to medium heat until one sideis golden brown. Flip over and cookthoroughly on other side
Enjoy with applesauce served on theside.
Cheese, Oranges and Nuts
Ingredients
3 almonds, whole 3 high fiber crackers
medium orange 1 Tbl walnuts, chopped 3 oz cheese, cheddar- nonfat
Preparation:Place sliced cheese on crackers
Serve with oranges and nuts
Thai Chicken Pasta
Ingredients
3 tsp vinegar, balsamic cup bok choy 2 oz chicken, broiled cup lettuce, iceberg
cup pasta Tbl peanuts Tbl peanut butter, natural cup water chestnuts 3 tsp soy sauce, lite
Spices / Flavoring
tsp black pepper tsp ginger
Preparation:Cook pasta in boiling water until aldente. Drain water from pasta andset aside.
Combine vinegar, soy sauce, peanutbutter, and ginger to make a sauce.Toss with remaining ingredients andserve over pasta. Spice as desired.
Enjoy!
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 34 29 8 3 3 3 324
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 29 7 2 12 9 299
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 31 7 0 3 11 311
Scrambled Egg Breakfast Tortilla
Ingredients
1 oz cheese, low-fat cup mushrooms cup onion medium tomato 2 tortillas, corn 7 egg whites
tsp oil, high oleic safflower
Spices / Flavoring
tsp salt, lite tsp black pepper
Preparation:Set tortilla and cheese aside
Mix egg whites, chopped vegetables,and remaining ingredients together
Add oil to skillet and pour in mixture.Cook over medium heat until done
Spice as desired
Scoop mixture into center of warmedtortilla with cheese layered on bottom
Tuna and Crackers
Ingredients
4 high fiber crackers
tsp mustard, dijon tsp oil, safflower 2 medium tomatoes 4 oz tuna, canned in water 2 Tbls yogurt, nonfat-plain
Side Dish
7 almonds, whole
Preparation:Set crackers, sliced tomato, and
almonds aside
Mix all remaining ingredients in abowl
Place tuna mixture and tomatoes ontop of crackers
Serve with almonds on the side
Honolulu Seafood Salad
Ingredients
1 Tbl avocado 1 tsp lemon juice 1 cup lettuce, iceberg 1 tsp mustard, dijon cup pasta cup scallions 4 oz shrimp tsp tabasco sauce Tbl walnuts, chopped 1 tsp worcestershire sauce 3 Tbls yogurt, lowfat-plain cup pineapple, chunks in juice
Preparation:Cook pasta and drain in a colander.Rinse with cold water. Drain againand set aside.
Slice avocado crosswise and brushwith lemon juice to preventdarkening. In a mixing bowl, combinethe cooked pasta, lettuce, avocadoslices, pineapple chunks, andcooked shrimp.
For dressing, stir together mustard,yogurt, diced scallions,Worcestershire sauce, and tabasco.
Spoon dressing over the seafoodmixture and toss gently to coat.
Cover and chill in the refrigerator forat least 2 hours.
Sprinkle with broken walnuts andenjoy!
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 31 7 0 2 9 311
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 32 32 8 1 4 6 328
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 32 7 0 3 22 315
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 29 31 9 3 5 12 321
Italian Custard with Pears
Ingredients
tsp vanilla extract 1 tsp oil, safflower 3 Tbls protein powder, vanilla 6 Tbls ricotta cheese, non-fat cup pear halves, lite canned 3 Tbls oatmeal, ground
3 Tbls yogurt, nonfat-plain
Spices / Flavoring
tsp cinnamon
Preparation:Drain juice from pears
Mix all ingredients together
Sprinkle cinnamon on top
Serve immediately or chilled
Tuna Tortilla
Ingredients
medium apple cup celery cup cucumber
cup lettuce, iceberg 1 tsp oil, safflower 2 tortillas, corn 5 oz tuna, canned in water 2 Tbls yogurt, lowfat-plain
Spices / Flavoring
tsp salt, lite tsp black pepper tsp lawry's salt free 17
Preparation:Set tortilla aside.
Chop vegetables and combine with
remaining ingredients.
Scoop mixture into the center ofwarmed tortilla. Roll tortilla and enjoy!
Pear Parfait
Ingredients
tsp vanilla extract 1 Tbl oatmeal, uncooked 1 tsp oil, safflower 6 Tbls protein powder, vanilla 10 Tbls yogurt, lowfat-plain cup pear halves, lite canned
Preparation:Cut pears into bite-sized pieces.
Combine with remaining ingredients.Mix welll and serve.
Cottage Cheese and Pears
Ingredients
13 Tbls cottage cheese, low-fat 5 Tbls oatmeal, uncooked 1 tsp oil, safflower cup pear halves, lite canned tsp almond extract
Preparation:Drain juice from pears
Mix ingredients
Serve immediately or chilled
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 36 32 6 0 6 4 326
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 31 6 1 3 23 302
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 31 9 0 11 4 329
Egg Pocket
Ingredients
1 pocket pita pocket, whole-wheat cup onion medium tomato 6 egg whites 1 tsp oil, high oleic safflower oz cheese, cheddar- nonfat
Spices / Flavoring
tsp salt, lite tsp black pepper tsp dried basil
Preparation:Set pita bread aside.
Dice tomato and onion and sauteuntil tender in pan with oil. Seasonwith basil.
Add egg whites, salt, and pepper andscramble until egg whites are cookedthrough.
Grate cheese on top and stuff intopita.
Enjoy!
Banana Shake
Ingredients 1 medium banana tsp oil, safflower 6 Tbls protein powder, vanilla 5 Tbls yogurt, lowfat-plain 2 tsp almonds, ground
Spices / Flavoring
1 tsp splenda (optional)
Preparation:Add several ice cubes, 1/2 cup waterand ingredients to blender. Mix untildesired consistency
Add additional ice and water ifneeded
Mediterranean Pizza
Ingredients
pocket pita pocket, whole-wheat 1 tsp capers 1 tsp parmesan cheese 1 oz chicken, broiled 7 medium olives, black 1 cup spinach, steamed medium tomato 2 Tbls tomato sauce 1 tsp garlic 1 oz cheese, non-fat
Spices / Flavoring
tsp salt, lite
tsp black pepper tsp oregano tsp dried basil
Preparation:Set pita and grated cheese aside.
Combine remaining ingredientstogether and spread over pita.Sprinkle cheese on top.
Cook under broiler until cheesemelts.Enjoy!
Peach Crepes
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 32 6 0 7 19 306
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 30 5 0 6 0 289
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 30 7 0 3 3 307
Ingredients
tsp vanilla extract 1 tsp oil, safflower 1 Tbl protein powder, vanilla 7 egg whites 4 Tbls all bran cereal 1 tsp splenda (optional) 1 tsp cocoa, unsweetened
Spices / Flavoring
cup peach slices, lite canned
Preparation:Drain juice from peaches, and setaside
Crush All Bran cereal, mix with eggwhites and remaining ingredients
Pour mixture to pancake form in oiledskillet. Cook over medium heat untilgolden, flip over
Place crepe in serving dish, addpeaches to the crepe, then roll up
Chocolate Peanut Butter Bar
Ingredients
10 Tbls applesauce, unsweetened tsp vanilla extract 4 Tbls oatmeal, uncooked
Tbl peanut butter, natural 1 Tbl protein powder, vanilla 6 egg whites 1 tsp splenda (optional) tsp cocoa, unsweetened
Preparation:Mix egg whites, uncooked oatmeal,applesauce and remainingingredients
Spray baking dish with non-stickcooking spray. Pour in mixture andmicrowave on high for 2 to 3minutes. Baking time may vary
Make sure it is thoroughly cooked
Let cool 2 to 3 minutes
Ahi Tuna Tonnato
Ingredients
1 tsp capers lemon 8 medium olives, black cup pasta 5 oz tuna steak 2 Tbls yogurt, nonfat-plain
Spices / Flavoring
tsp salt, lite tsp black pepper tsp parsley, dried
Preparation:Cook tuna under broiler until flaky.
Meanwhile, cook pasta until al denteand set aside.
Puree tuna in food processor.Transfer to mixing bowl. Add otheringredients. Mix well and toss withhot pasta.
Enjoy!
Strawberry Nut Yogurt
Ingredients
tsp vanilla extract tsp oil, safflower 4 Tbls protein powder, vanilla Tbl walnuts, chopped 12 Tbls yogurt, lowfat-plain 2 cups strawberries
Preparation:Drain juice from thawed strawberries
Mix all ingredients together
Serve immediately or chilled
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 27 6 0 6 28 282
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 32 12 2 8 21 356
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 32 5 0 8 18 297
Spices / Flavoring
1 tsp splenda (optional)
Salmon Salad Lettuce Wrap
Ingredients
2 tsp lemon juice 2 cups lettuce, romaine tsp oil, safflower cup onion medium orange 4 oz salmon, cooked 2 medium apples cup celery 3 Tbls yogurt, nonfat-plain
Spices / Flavoring
tsp salt, lite tsp black pepper
tsp lemon herb seasoning
Side Dish
1 high fiber cracker
Preparation:Set lettuce, peeled orange, andcrackers aside.
Finely chop apple and vegetables.Combine with all remainingingredients and spices (as desired).
Scoop mixture into center of lettuceleaves and roll into a wrap.
Enjoy with crackers and orange onthe side!
Strawberry French Toast
Ingredients
1 slice bread (rye, pumpernickel,flourless)
tsp vanilla extract
1 Tbl milk, low-fat , 2% 4 Tbls protein powder, vanilla 3 egg whites 1 tsp splenda (optional) 1 tsp oil, high oleic safflower 1 Tbl orange juice
Spices / Flavoring
2 cups strawberries
Preparation:Set bread & strawberries aside.
Mix egg whites with remaining
ingredients.Place bread into mixtureand let soak for about 1 minute
Pour the bread and rest of mixtureinto oiled skillet. Cook over mediumheat, flip over when golden brown
Scoop excess liquid onto bread so itwon't burn, continue to cook otherside
Serve with strawberries on top.
Egg White Oatmeal Snack
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 29 7 1 3 0 303
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 31 9 0 7 25 325
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 22 6 0 0 24 266
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 34 29 8 1 4 17 324
Ingredients
6 egg whites 3 tsp almonds, ground 7 Tbls oatmeal, ground
Preparation:Cook egg whites in pan.
Add ground oatmeal and groundalmonds to hot egg whites.
Add salt to flavor.
Turkey, Apple, and Avocado Salad
1 medium apples 1 Tbl avocado cup celery 2 tsp lemon juice 1 cup lettuce, iceberg medium orange 4 tsp raisins cup scallions medium tomato 10 slices turkey breast, deli-style
2 Tbls yogurt, nonfat-plain
Spices / Flavoring
tsp curry powder tsp salt, lite
Preparation:Peel orange and set aside.
Make the dressing by mixing thelemon juice, yogurt, curry powderand salt. Set aside.
Chop turkey,apple, and vegetables.Toss all ingredients together withdressing.
Enjoy with orange(s) on the side!
Chocolate Pudding
Ingredients
tsp vanilla extract 1 Tbl protein powder, chocolate 1 tsp splenda (optional) 1 tsp oil, high oleic safflower 24 Tbls yogurt, nonfat-plain tsp cocoa, unsweetened
Preparation:Mix all ingredients in a bowl
Serve chilled
Tip:For a cool desert put in freezerfor about 1 to 2 hours
Chicken Quesadillas
Ingredients
1 Tbl avocado 1 oz cheddar cheese, low-fat
2 oz chicken, broiled 1 Tbl salsa 1 tortilla, corn
Spices / Flavoring
tsp salt, lite
Side Dish
1 medium oranges
Preparation:Peel orange and set aside.
Place tortilla in pan. Grate cheese ontop of tortilla and add chicken,avocado, and salsa.
Cook over low to medium heat untilcheese melts and tortilla begins tocrisp. Fold over in half and serve.
Enjoy with orange on the side!
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Tuesday, September 28 CARBS PROTEIN FAT CALORIES
8:00 AM Apple Cinnamon Muffin 31 32 7 315
11:00 AM Spicy Pork Taco 29 32 9 325
2:00 PM Cucumber-Tomato Pita 30 32 7 311
5:00 PM Banana Berry Smoothie 31 31 6 302
8:00 PM Eggplant Parmesan 31 35 9 345
152 162 38 1,598
Wednesday, September 29 CARBS PROTEIN FAT CALORIES
8:00 AM Veggie Scramble 31 30 7 307
11:00 AM Chocolate Coconut Bar 32 31 7 315
2:00 PM Chinese Chicken Salad 31 33 9 337
5:00 PM Turkey and Crackers 31 31 6 302
8:00 PM Chicken Cauliflower Curry 31 29 8 312
156 154 37 1,573
Thursday, September 30 CARBS PROTEIN FAT CALORIES
8:00 AM Chocolate Muffin 32 33 7 323
11:00 AM Chocolate Shake 31 30 7 307
2:00 PM Thai Chicken Lettuce Wrap 32 33 7 323
5:00 PM Egg Whites, Orange and Nuts 29 31 6 294
8:00 PM Tuna Dijon 35 34 7 339
159 161 34 1,586
Friday, October 1 CARBS PROTEIN FAT CALORIES
8:00 AM Toast and Poached Eggs 36 33 7 339
11:00 AM Chocolate Banana Soy Smoothie 32 31 6 306
2:00 PM Pineapple Waldorf Salad 31 31 8 320
5:00 PM Chocolate Banana Dip 31 32 5 2978:00 PM Eggplant and Pork 36 34 11 379
166 161 37 1,641
Saturday, October 2 CARBS PROTEIN FAT CALORIES
8:00 AM Cinnamon Raisin French Toast 32 31 6 306
11:00 AM Strawberry Banana Shake 30 32 7 311
2:00 PM Mexican Pita Pocket 34 33 17 421
5:00 PM Peanut Butter Chocolate Shake 31 33 6 310
8:00 PM Turkey Stroganoff 35 35 13 397
162 164 49 1,745
Sunday, October 3 CARBS PROTEIN FAT CALORIES8:00 AM Strawberry Crepes 32 33 7 323
11:00 AM Apple Cinnamon Bar 31 31 5 293
2:00 PM Taco Salad 31 33 14 382
5:00 PM Peanut Butter Shake 31 30 6 298
8:00 PM Beef Vegetable Soup 32 34 10 354
157 161 42 1,650
Monday, October 4 CARBS PROTEIN FAT CALORIES
8:00 AM Blueberry French Toast 32 32 7 319
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11:00 AM Blue Moon Soy Smoothie 31 32 8 324
2:00 PM Stuffed Tomato with Tuna 28 32 9 321
5:00 PM Strawberry Apple Dip 32 31 5 297
8:00 PM Szechuan Chicken in Peanut Sauce 32 30 9 329
155 157 38 1,590
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 31 6 1 4 3 302
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 29 31 8 5 5 11 312
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 29 31 6 0 6 10 294
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Mags's Meals for Tuesday, September 28 - Monday, October 4
Apple Cinnamon Muffin
Ingredients
6 Tbls protein powder, vanilla tsp baking soda
1 tsp splenda (optional) 3 tsp almonds, ground 6 Tbls oatmeal, ground 1 piece apple, dried
Spices / Flavoring
tsp cinnamon
Preparation:For a muffin, add 1/2 cup water, mixand microwave without lid for about 2
minutes. Let cool
For a warm cereal, add 1/2 cup warmwater and eat with a spoon
Spicy Pork Taco
Ingredients
cup bell pepper cup lettuce, iceberg cup onion 3 Tbls salsa 1 medium tomato 1 tortilla, corn oz cheese, non-fat 4 oz ground pork tsp oil, high oleic safflower
Spices / Flavoring
tsp cumin tsp salt, lite
Preparation:
Saute pork in oil over medium heatuntil cooked through.
Dice vegetables and add to pork withsalsa and seasonings (as desired)and simmer.
Spoon filling into center of eachwarmed tortilla. Top with cheese andlettuce. Fold sides together andenjoy!
Cucumber-Tomato Pita
Ingredients
pocket pita pocket, whole-wheat cup cucumber cup lettuce, iceberg 1 tsp oil, safflower 2 medium tomatoes 2 Tbls yogurt, lowfat-plain 1 slice onion, red
Spices / Flavoring
tsp salt, lite tsp black pepper tsp dried basil tsp dried dill
Side Dish
7 egg whites
Preparation:Set pita aside.
Hard boil eggs, peel, and discard eggyolk. Set egg whites aside.
Toss chopped vegetables togetherwith remaining ingredients andseasonings, as desired.
Stuff into pita bread and serve with
egg whites on the side.
Enjoy!
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 31 5 0 8 22 293
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 31 9 1 16 13 329
Banana Berry Smoothie
Ingredients
medium banana 1 tsp oil, safflower 7 Tbls protein powder, vanilla 3 Tbls all bran cereal 1 tsp splenda (optional) cup blueberries cup strawberries
Preparation:Add several ice cubes, 1/2 cup waterand ingredients to blender. Mix untildesired consistency
Add additional ice and water ifneeded
Eggplant Parmesan
Ingredients
1 slice bread (rye, pumpernickel,flourless)
6 tsp parmesan cheese 4 cups eggplant 1 tsp oil, olive cup onion medium tomato
3 Tbls tomato sauce 1 egg white tsp garlic 2 oz cheese, non-fat
Spices / Flavoring
tsp salt, lite tsp black pepper tsp dried basil tsp italian seasoning
Preparation:Dry bread out in a 250 degree oven.Once all moisture is gone, crumbleinto bread crumbs and set aside.
Meanwhile, trim ends of eggplant andslice crosswise into circles of equalthickness (approximately 1/4"). Lay
slices on paper towel and sprinklewith salt. Let the eggplant "drain" for15 minutes.
In the meantime, saute onion andgarlic until tender in a saucepan. Addtomato, tomato sauce, basil, salt, andpepper. Simmer for 10 minutes onlow, adding water if necessary.
Whisk egg white with 1 tablespoonwater. Dip eggplant in egg white andthen dredge through a mixture of thebread crumbs, salt, pepper, andItalian seasonings.
Fry in olive oil on both sides andlayer on a baking dish, alternatingeggplant with sauce then gratedcheese(s).
Bake or microwave until cheesemelts.
Veggie Scramble
Ingredients
cup broccoli cup cauliflower cup onion 2 medium tomatoes 6 egg whites cup bell pepper 1 tsp oil, high oleic safflower
Spices / Flavoring
tsp salt, lite tsp black pepper
Side Dish
Preparation:
Set bread aside
Add all chopped vegetables (excepttomatoes) to oiled skillet, saute onmedium heat for about a minute
Add seasoned egg whites andtomatoes to skillet, cook until eggsare done
Serve with bread on the side
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 29 7 0 10 13 299
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 31 7 2 5 0 311
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 32 9 1 7 15 329
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 30 5 0 11 7 289
1 slice bread (rye, pumpernickel,flourless)
Chocolate Coconut Bar
Ingredients 10 Tbls applesauce, unsweetened tsp vanilla extract 3 Tbls oatmeal, uncooked 1 Tbl protein powder, vanilla 7 egg whites 2 Tbls coconut, slivered 1 tsp splenda (optional) tsp oil, high oleic safflower tsp cocoa, unsweetened
Preparation:Mix egg whites, uncooked oatmealand remaining ingredients together
Spray baking dish with non-stickcooking spray. Pour in mixture andmicrowave on high for 2 to 3minutes. Baking time may vary
Make sure it is thoroughly cooked
Let cool 2 to 3 minutes
Chinese Chicken Salad
Ingredients
1 Tbl almonds, slivered cup celery 3 oz chicken, broiled 2 cups lettuce, iceberg cup mandarin oranges tsp oil, sesame cup scallions 2 tsp vinegar, red wine 1 cup water chestnuts 1 tsp soy sauce, lite
cup pineapple, chunks in juice tsp splenda (optional) tsp salt, lite 1 slice onion, red
Spices / Flavoring
tsp black pepper tsp ginger tsp cilantro
Preparation:Make dressing by mixing soy sauce,vinegar, splenda, oil, cilantro, mincedginger, salt, and pepper.
Dice vegetables and toss withremaining ingredients and dressing.
Enjoy!
Turkey and Crackers 4 high fiber crackers 1 Tbls cream cheese, non-fat 2 medium tomatoes 9 slices turkey breast, deli-style
Preparation:Layer crackers with turkey, slicedtomato and remailning ingredients.
Chicken Cauliflower Curry
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 28 8 0 12 11 308
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 33 7 1 5 0 319
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 29 6 0 17 17 290
Ingredients
3 cups cauliflower 2 oz skinless chicken breast cup chick/vegie stock cup onion cup rice, brown cooked medium tomato 1 Tbl tomato paste 1 Tbl tomato sauce 3 Tbls yogurt, lowfat-plain 2 tsp garlic tsp ginger 1 tsp oil, high oleic safflower
Spices / Flavoring
tsp cilantro 1 tsp curry powder tsp salt, lite tsp black pepper tsp cayenne pepper
Preparation:Cook cauliflower in boiling water for 3minutes. With slotted spoon removecauliflower and place in bowl.
Prepare rice as directed on packageand keep warm.
Heat half of the oil in a skillet, addonion and garlic and saute until
softened.
Stir in stock, cauliflower, currypowder, ginger, salt, tomato sauce,and tomatoes. Cover and simmer for8 minutes. Remove cover and cook 3to 5 minutes longer or until some ofthe liquid has evaporated andcauliflower is tender.
In a separate skillet, cook thechicken breasts, that have beenseasoned with salt and black pepper,in other half of oil over moderatelyhigh heat, turning once, until golden,about 4 minutes per side.
Add in the cauliflower mixture and,also, add yogurt and tomato paste.Cover and cook over low heat for 15minutes. Uncover and cook, stirringoccasionally, until the sauce isthickened. Season with salt andcayenne. Spoon the chicken andsauce onto plates, garnish withcilantro and serve with rice.
Chocolate Muffin
Ingredients
6 Tbls protein powder, chocolate tsp baking soda 2 tsp splenda (optional) 3 tsp almonds, ground 7 Tbls oatmeal, ground tsp cocoa, unsweetened
Preparation:For a muffin, add 1/2 cup water, mixand microwave without lid for about 2minutes. Let cool
For a warm cereal, add 1/2 cup warmwater and eat with a spoon
Chocolate Shake
Ingredients
1 tsp oil, safflower 4 Tbls protein powder, chocolate 13 Tbls all bran cereal 2 tsp splenda (optional) 8 Tbls yogurt, nonfat-plain tsp cocoa, unsweetened
Preparation:Add several ice cubes andingredients to blender. Mix untildesired consistency
Add additional if needed
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 33 7 0 7 9 319
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 29 30 6 1 6 24 290
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 34 28 7 0 6 7 311
Thai Chicken Lettuce Wrap
Ingredients
1 tsp vinegar, balsamic cup bean sprouts 3 oz chicken, broiled Tbl peanut butter, natural 1 cup water chestnuts 1 tsp soy sauce, lite
3 cups lettuce, romaine
Spices / Flavoring
tsp black pepper tsp ginger tsp cilantro
Side Dish
1 high fiber cracker cup mandarin oranges
Preparation:Set crackers, mandarin orange, andlettuce aside.
Combine peanut butter, vinegar, soysauce, pepper, and ginger to make asauce.
Combine chopped vegetables,remaining ingredients, and peanutsauce. Scoop mixture into center oflettuce leaves and wrap together.
Enjoy with crackers and mandarinorange on the side!
Egg Whites, Orange and Nuts
Ingredients
3 almonds, whole 1 medium oranges 1 Tbl peanuts 1 tsp raisins medium tomato 7 egg whites
Preparation:Boil eggs for about 15 min. and letcool. Cut eggs in half and discardegg yolks. Season if desired
Serve with sliced tomatoes on eggwhites along with remainingingredients on the side
Tuna Dijon
Ingredients
1 cup broccoli 1 cup cauliflower 3 tsp mustard, dijon cup pasta 2 oz tuna, canned in water 3 Tbls yogurt, lowfat-plain 1 tsp oil, high oleic safflower
Spices / Flavoring
tsp salt, lite tsp black pepper tsp parsley, dried tsp garlic powder tsp dried dill
Preparation:Boil pasta in water until al dente.Drain water from pasta and setaside.
Combine remaining ingredients andseasonings and toss with pasta.Enjoy!
Toast and Poached Eggs
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 35 32 7 1 7 7 331
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 31 6 0 1 21 302
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 31 7 0 3 25 311
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 32 5 2 5 22 293
Ingredients
2 slices bread (rye, pumpernickel,flourless)
6 egg whites tsp oil, high oleic safflower oz cheese, cheddar- nonfat
Spices / Flavoring
tsp salt, lite
tsp black pepper
Side Dish
cup grapes 6 almonds, whole
Preparation:Toast bread and place on servingplate
Add 1/4 cup of water to a small bowlor cup and microwave on high untilhot. Add egg whites and oil to waterand pierce with a fork a couple oftimes. Cover with plastic wrap andcook until done (approximately 1
minute - microwaves may vary)
Spice as desired
Serve remaining ingredients on side
Chocolate Banana Soy Smoothie
Ingredients
medium banana
tsp oil, safflower 5 Tbls protein powder, vanilla 8 Tbls soy milk 2 tsp splenda (optional) tsp cocoa, unsweetened
Preparation:Add several ice cubes and
ingredients to blender. Mix untildesired consistency
Add additional ice if needed
Pineapple Waldorf Salad
Ingredients
medium banana cup mandarin oranges
6 Tbls protein powder, vanilla 1 Tbls walnuts, chopped cup pineapple, chunks in juice cup strawberries 3 Tbls yogurt, nonfat-plain
Preparation:Slice fruit and combine allingredients.
Enjoy!
Chocolate Banana Dip
Ingredients
1 medium banana 7 Tbls protein powder, chocolate 4 tsp almonds, ground 4 Tbls yogurt, nonfat-plain
Preparation:Set Banana aside
Mix remaining ingredients in a bowl
Slice banana and dip into chocolatedip
Eggplant and Pork
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 35 29 10 0 8 4 346
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 31 6 1 4 15 302
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 31 6 0 5 26 298
Ingredients
2 cups eggplant tsp oil, olive 6 oz pork chops, lean cup rice, brown cooked
Preparation:Saute pork in pan or grill out.
Saute eggplant with olive oil.
Serve with cooked rice.
Cinnamon Raisin French Toast
Ingredients
1 slice bread (rye, pumpernickel,flourless)
tsp cinnamon tsp vanilla extract 2 Tbls milk, low-fat , 2% 4 Tbls protein powder, vanilla 6 tsp raisins 3 egg whites 1 tsp splenda (optional) 1 tsp oil, high oleic safflower
1 Tbl orange juice
Preparation:Set bread aside.
Mix egg whites with remainingingredients.Place bread into mixtureand let soak for about 1 minute
Pour the bread and rest of mixtureinto oiled skillet. Cook over mediumheat, flip over when golden brown
Scoop excess liquid onto bread so itwon't burn, continue to cook otherside
Strawberry Banana Shake
Ingredients
medium banana 1 tsp oil, safflower 6 Tbls protein powder, vanilla
5 Tbls yogurt, lowfat-plain 1 cups strawberries
Spices / Flavoring
1 tsp splenda (optional)
Preparation:Add several ice cubes, 1/2 cup waterand ingredients to blender. Mix untildesired consistency
Add additional ice and water ifneeded
Mexican Pita Pocket
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carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 33 30 16 5 9 5 396
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 30 32 6 0 18 17 302
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 35 31 11 4 2 6 363
Ingredients
1 Tbl avocado cup beans, pinto pocket pita pocket, whole-wheat cup lettuce, iceberg cup onion Tbl salsa medium tomato oz cheese, cheddar- nonfat 2 oz beef, ground X lean
Spices / Flavoring
tsp salt, lite tsp black pepper tsp chili powder
Preparation:Saute onions, salsa, and pinto beansuntil onion becomes tender. Addground beef and seasonings, asdesired, and continue to cook untilground beef is no longer pink.
Stuff into pita along with tomato,cheese, and lettuce.
Enjoy!
Peanut Butter Chocolate Shake
Ingredients
tsp oil, safflower
Tbl peanut butter, natural 5 Tbls protein powder, chocolate 13 Tbls all bran cereal 2 tsp splenda (optional) 7 Tbls yogurt, nonfat-plain tsp cocoa, unsweetened
Preparation:Add several ice cubes and
ingredients to blender. Mix untildesired consistency
Add additional ice if needed
Turkey Stroganoff
Ingredients
1 tsp parmesan cheese
cup mushrooms cup onion cup pasta 2 oz turkey, lean ground 2 tsp soy sauce, lite tsp oil, high oleic safflower 3 Tbls yogurt, nonfat-plain
Spices / Flavoring
tsp black pepper
Preparation:Boil pasta until al dente. Drain water
from pasta and set side.
Saute diced vegetables and turkey inoil until turkey is cooked through andvegetables are tender.
Remove from heat and blend in soysauce, yogurt, and pepper. Serveover pasta and sprinkle withparmesan cheese. Enjoy!
Strawberry Crepes
Ingredients
7 egg whites 3 Tbls all bran cereal 1 tsp splenda (optional) 1 tsp oil, high oleic safflower tsp vanilla extract 1 Tbl protein powder, vanilla tsp cocoa, unsweetened
Spices / Flavoring
Preparation:Drain juice from thawed strawberries,and set aside
Crush All Bran cereal, mix with eggwhites and remaining ingredients
Pour mixture to pancake form in oiledskillet. Cook over medium heat untilgolden, flip over
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8/14/2019 Recipes Male 300 Calorie
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nt Page: Discovery Heatlh Diet & Fitness http://www.in2nutrition.com/discovery2/index.cfm?template=prin
of 12 9/14/2004 12:
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 32 6 0 12 27 306
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 30 5 0 6 3 289
carbs protein fat sat fat fiber sugar caloriesper meal TARGET 31 31 7 0-3 5-7 0-12 312
this meal ACTUAL 31 33 14 4 9 15 382
1 tsp syrup, lite 2 cups strawberries Place crepe in serving dish, add
strawberries to the crepe, then roll up
Pour syrup over top
Apple Cinnamon Bar
Ingredients
10 Tbls applesauce, unsweetened medium apple tsp cinnamon tsp vanilla extract 3 Tbls oatmeal, uncooked 1 tsp oil, safflower 1 Tbl protein powder, vanilla 7 egg whites 1 tsp splenda (optional)
Preparation:Chop apple into small pieces
Mix uncooked oatmeal withremaining ingredients
Spray baking dish with non-stickcooking spray. Pour in mixture andmicrowave on high for 2 to 3minutes. Baking time may vary
Make sure it is thoroughly cooked
Let cool 2 to 3 minutes
Taco Salad
Ingredients
cup beans, pinto 4 oz beef, ground lean 1 cup lettuce, iceberg cup onion 1 Tbl salsa
2 medium tomatoes tortilla, corn tsp oil, high oleic safflower 1 oz cheese, cheddar- nonfat
Spices / Flavoring
tsp salt, lite tsp chili powder