Complete with recipes and grocery lists! By: Dr. Becky Gillaspy

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1 Complete with recipes and grocery lists! By: Dr. Becky Gillaspy

2 We ve done the hard work of planning for you! The 0,1,2,3+ Meal Plans Below you ll find six, week-long meal plans to help you organize your eating. The plans come complete with recipes and a printable grocery list that is ready to take to the store. Getting Started with the Meal Plans For week one, you might not want to follow a meal plan because your only requirement that week is to follow the 0,1,2,3 No Exception Rules. When you start using the meal plans, I suggest you start with The Convenience Plan. This plan contains easy to fix meals, and commercial soups. The simplified meal preparation and limited cooking will help you ease into the program. SUMMARY OF THE MEAL PLANS The Convenience Meal Plan Whenever you start a goal, there are a lot of things to consider. The last thing you need is a complex diet plan with fancy recipes. That s what inspired me to put together this easy-to-follow plan that minimizes cooking and meal preparation. You can easily do all of the cooking on Sunday, and then freeze meals (i.e. chili and taco meat) to eat later in the week. The All-American Meal Plan You don t have to be from America to know that American s love their convenient and fast meals. This meal plan puts a healthy spin on some favorites, like burgers, Salisbury steak, and burritos.

3 The Meat Lovers Meal Plan This meal plan was designed with the hearty eater in mind. While animal products are not a focus on this diet, there are many recipes that we can tweak to limit saturated fats without giving up the taste of meat. Follow this plan, and you ll enjoy beef vegetable soup, enchiladas, meatloaf, and taco salad. The Vegetarian Meal Plan This diet is designed for those who wish to avoid animal products; however, anyone can enjoy the blend of spices and variety of foods on this plan. Even if you have no intention of becoming a vegetarian, I invite you to give this meal plan a try. You ll be pleasantly surprised! The Healthy Eater Meal Plans # 1 & # 2 These diet plans ensure that you re getting all of the right foods in the right portions. As you follow these plans, you ll be introduced to new recipes and develop favorites that you ll want to make again and again. DIY Meal Plan You don t have to follow one of the made-for-you meal plans. If you enjoy trying new recipes and creating meals, then you can create your own plan using the Bonus Recipe Book. One Note: if you put together your own meal plan, remember that starchy vegetables and whole grains are lumped together, and you re limited to one serving (approximately 1 cup combined) per day. Calories for Men and Women You ll notice that the meal plans have the calories listed. While this diet does not focus on calories, they can be a good benchmark. The average woman will find that 1,200 calories/day allows for steady weight loss, whereas the average man will find 1,500 calories/day more compatible. The meal plans are typically lower than 1,200 calories/day, so you have some wiggle room that allows for the addition of extra food portions if you are a man or active woman.

4 DAY DAY 1 Cal. 909 Fiber 28 g DAY 2 Cal. 903 Fiber 25 g DAY 3 Cal. 765 Fiber 25 g The Convenience Meal Plan BREAKFAST LUNCH DINNER Subway Restaurant Toast with Almond Butter Your Favorite Berries, Fruit & Nuts Post Shredded Wheat -2 Biscuits Your Favorite Berries, Fruit & Nuts Your Favorite Berries, Fruit & Nuts Chopped Salad Grocery Store Salad Bar Taco Salad Pioneer's Two Bean Chili (Crockpot) Garlic Green Beans with Nuts Rotisserie Chicken Sugar Snap Peas Easy Black Beans Veggie Pizza Broccoli and Cauliflower DAY 4 Calories and Fiber vary with Choices Your Favorite Eggs Your Favorite Salad Your Favorite Berries, Fruit, & Nuts Leftovers plus Cooked Vegetables DAY 5 Cal. 816 Fiber 22 g Black Bean & Egg Breakfast Burrito Trust Me It's Good Blended Salad Imagine Organic Soup, Cream Tomato Mixed Vegetables DAY 6 Cal. 752 Fiber 24 g Blueberry Banana Smoothie Your Favorite Salad Easy Stir Fry DAY 7 Calories and Fiber vary with Choices Your Choice of Any Breakfast from This Week Your Favorite Salad Leftovers plus Cooked Vegetables Women: aim for 1,200 calories/day. Men aim for 1,500 calories/day. If the base calories for the day are too low, add a serving or a snack. Calories & fiber may vary with choices.

5 Category CONVENIENCE MEAL PLAN GROCERY LIST Quantity Unit Beverages Pomegranate Juice 0.5 cup Canned Goods Beans, any variety you choose 1.5 cups Black Beans 2 (15 ounce) can Canned Jalapeno Peppers 0.25 cup Navy Beans 1 (16 ounce) can Pasta Sauce 2 cups Black-Eyed Peas 1 (16 ounce) can Pinto Beans 1 (15 ounce) can Salsa 2 tablespoons Tomato Paste 0.5 cup Diced Tomatoes 1 cup Condiments Mustard 1 teaspoon low-sodium Soy Sauce 1 tablespoon Dairy shredded Cheddar 0.25 cup shredded Mozzarella cheese 0.5 cup Eggs 3 whole low-sugar non-fat Blueberry Yogurt 0.5 cup Dry Goods Post Shredded Wheat Cereal 2 large bisquits Whole Grain Pitas 4 6-1/2 inch diameter Taco Seasoning Mix 1 packet Whole Grain Tortilla 1 8-inch Frozen Frozen Blueberries 2 cups Frozen Broccoli Florets 1 10 ounces bag Frozen Broccoli and Cauliflower 1 16 ounce bag Frozen Sugar Snap Peas 1 16 ounce bag Frozen Mixed Vegetables 1 16 ounce bag Frozen Stir Fry Vegetables 1 16 ounce bag Health Food Section Almond Butter 1 tablespoon Ezekiel 4:9 Sprouted Whole Grain Bread 1 slice Unsweetened Almond Milk 1 cup Meat Baked Rotisserie Chicken 1 whole Cooked Chicken Breast 2 4 ounces pieces Ground Turkey 1 pound Nuts & Seeds Ground Flaxseed 4.5 teaspoons Walnuts 1 tablespoon Raw Nuts or Seeds (your choice) 3 tablespoons Produce Banana 2 small Green Beans 1.5 pounds Berries, any variety you choose 4 cups Fruit, any variety you choose 4 small Garlic 3 clove Mushrooms 0.5 cup Onion 3 small Red Onion 0.5 cup Green Onions 0.25 cup Mixed Salad Greens 32 cups

6 Produce Spinach 4 cups Strawberries 1 cup Tomatoes 2 large Assorted Vegetables for Salad 3 cups Spices Cayenne Pepper 0.25 teaspoon Chili Powder 2 teaspoons Dried Cilantro 0.75 cup Ground Cumin 0.5 teaspoon Dried Oregano 0.25 teaspoon

7 Convenience Plan Recipes Toast with Almond Butter Serving: calories per serving 5.75 grams of fiber per serving 1 starch per serving 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread (substitute other whole grain bread-3 grams fiber/slice) 1 tablespoon Almond Butter 1 2 small Banana sliced Toast the bread. Spread almond butter on toast. Top with slices of banana.

8 Your Favorite Berries, Fruit & Nuts Serving: 1 calories and fiber vary with your choice 1 cup of berries = 50 to 100 calories 1 small piece of fruit = 75 to 100 calories 1 tablespoon nuts and seeds = 30 to 60 calories 1 cup berries 1 small fruit In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana, apple, peaches). Top with a tablespoon of nuts or seeds (i.e. chopped walnuts, sunflower seeds, hemp seeds, chia seeds). Serve warm or cold May serve over one cup light, non-fat yogurt Subway Restaurant Chopped Salad Serving: 1 Range from 110 to 500+ calories depending on ingredients. 3 to 6 grams of fiber per salad For a quick salad visit a Subway Restaurant and ask for a chopped salad. Request extra lettuce and spinach. Add an assortment of non-starchy vegetables, such as green peppers, tomatoes, onions and cucumbers. Include your favorite meat if you are not eating meat with another meal that day. Ask for a low-fat and low-sugar dressing on the side, such as a vinaigrette.

9 Pioneer s Two Bean Chili (Crockpot) Serving: calories per serving 11.6 grams of fiber per serving 1 (16 oz.) can Navy Beans 1 (16 oz.) can Black-Eyed Peas 1 small Onion chopped 1 cup Water 1 cup Diced Tomatoes 1 4 cup Green Onions chopped 1 2 cup Tomato Paste 1 4 cup Canned Jalapeno Peppers diced 2 tsp. Chili Powder 1 tsp. Mustard (try Dijon for a tasty substitution) 1 2 tsp. Ground Cumin 1 4 tsp. Dried Oregano Place all ingredients in a slow cooker. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 hours.

10 Garlic Green Beans With Nuts Serving: 4 50 calories per serving 4 grams of fiber per serving pounds green beans trimmed 2 large cloves garlic thinly sliced 1 tablespoon walnuts (substitute pine nuts) salt and pepper to taste Bring a large pot of water to a boil. Add the green beans and cook until just tender, 3 to 5 minutes. Meanwhile, in a large skillet over medium heat water saute the garlic and cook, stirring, for 1 minute. Add the nuts and cook until golden brown, about 3 minutes. Drain the green beans and transfer to the skillet. Add salt and pepper and toss to coat. NOTE: To water sauté, heat your skillet on high heat until water sputters when dropped in the pan. Use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more water as needed until the vegetables are tender.

11 Post Shredded Wheat Serving: calories per serving 10 grams of fiber per serving 1 starch per serving 2 large biscuits 1 2 cup Unsweetened Almond Milk (substitute skim milk) 1 cup Strawberries sliced (substitute other fruits) Enjoy a bowl of cereal with milk and fruit. Rotisserie Chicken Serving: 4 1 serving = 3 ounces (about 1/2 cup) 100 calories per serving 0 grams of fiber per serving 1 Baked Rotisserie Chicken Prepared rotisserie chicken can be found in most grocery stores. Pick one up for a quick meal.

12 Sugar Snap Peas Serving: 2 38 calories per serving 2.4 grams of fiber per serving 1 16 oz. bag frozen sugar snap peas Cook according to package directions Broccoli & Cauliflower Serving: calories per serving 5 grams of fiber per serving 1 16 oz. bag frozen broccoli and cauliflower Cook according to package directions

13 Easy Black Beans Serving: calories per serving 5.6 grams of fiber per serving 1 2 cup Water 1 (15 oz) can Black Beans drained and rinsed 1 small Onion chopped 1 clove Garlic chopped 1/2 Tbsp. dried Cilantro 1 4 tsp. Cayenne Pepper Sea Salt to taste In a medium saucepan, combine beans, onions, and garlic, and bring to a boil. Reduce heat to medium-low. Season with cilantro, cayenne, and salt. Simmer for 5 minutes, and serve.

14 Taco Salad Serving: calories per serving 8.54 grams of fiber per serving minimal starch per serving 1 pound ground Turkey 1 packet Taco Seasoning Mix 1 (15 ounce) can Pinto Beans (rinsed and drained) 20 cups Mixed Salad Greens 2 large Tomatoes 1 small Onion Cook ground turkey in a non-stick skillet. Add taco seasoning mix and pinto beans. Heat until beans are warm. Serve over salad greens. Top with tomato and onion.

15 Veggie Pizza Serving: calories per serving 8.6 grams of fiber per serving 1 starch per serving 4 6-1/2 inch diameter Whole Grain Pitas 2 cups Pasta Sauce (low-sugar and low-salt variety) 1 2 cup Mushrooms sliced 1 2 cup Red Onion (chopped) 1 (10 ounces) bag frozen Broccoli florets (thawed and finely chopped) 1 2 cup shredded Mozzarella cheese Preheat the oven to 200 degrees. Place pitas on two baking sheets and warm for 10 minutes. Remove from oven and spoon on the pasta sauce. Sprinkle evenly with the mushrooms, onion, broccoli and cheese. Bake for 30 minutes.

16 Your Favorite Eggs Serving: calories per serving 0 grams of fiber per serving 2 whole Eggs Prepare 2 whole eggs as you like, such as scrambled, as a veggie omelet, over easy, sunny side up, hard boiled, soft boiled or poached Do not add butter, fat oil or cream. Cook in a non-stick skillet that has been sprayed with cooking spray or olive oil from a Misto Olive Oil Sprayer

17 Your Favorite Salad Serving: calories per serving 10.5 grams of fiber per serving 4 cups Mixed Salad Greens 1 cup Assorted Vegetables for Salad 1 2 cup Beans 1 tablespoon raw nuts or seeds Prepare a salad with ingredients you enjoy using 4 cups of mixed greens. Add assorted non-starchy vegetables, such as tomatoes, onions, mushrooms, zucchini, snap peas, broccoli, cauliflower, etc. Top with 1/2 cup of any bean, such black beans, lima beans or black-eyed peas. Add a tablespoon of raw nuts or seeds, such as sliced almonds, walnuts, cashews, sunflower seeds, pumpkin seeds. Add a serving of chicken strips if you have not satisfied your lean meat allowance for the day. Add a tablespoon of low-sugar and low-fat dressing.

18 Black Bean & Egg Breakfast Burrito Serving: 1 1 serving = entire recipe 384 calories per serving 6 grams of fiber per serving 1 starch per serving 1 8-inch whole-grain Tortilla 1 hard-boiled Egg chopped 1 4 cup Black Beans (may use canned, rinsed and drained) 1 4 cup shredded Cheddar 2 Tbsp. Salsa Fill tortilla with egg, beans and cheese. Microwave for 45 to 60 seconds, until warmed. Top with salsa.

19 Trust Me It's Good Blended Salad Smoothie Serving: calories per serving grams of fiber per serving 4 cup Spinach (substitute any other leafy green: romaine, watercress, baby kale) 1 cup frozen Blueberries 1 2 Banana 1 2 cup Pomegranate Juice (substitute other unsweetened fruit juice) 1 4 cup Almond Milk 1 tablespoon ground Flaxseed Put all ingredients into a high-powered blender and blend until smooth. Add water if you desire a thinner consistency.

20 Imagine Organic Soup, Creamy Tomato Serving: 4 80 calories per serving 2 grams of fiber per serving May be found in the Health Food section of your grocery store or on Amazon.com Mixed Vegetables Serving: 2 calories and fiber vary with vegetables 1 16 oz. bag frozen mixed vegetables Cook according to bag instructions

21 Blueberry Banana Smoothie Serving: calories per serving 8.5grams of fiber per serving 1 cup frozen Blueberries 1 small Banana 1 2 cup low-sugar non-fat Blueberry Yogurt 1 2 tablespoon ground Flaxseed 4-5 Ice Cubes Place all ingredients in a high speed blender Blend until liquid consistency

22 Easy Stir Fry Serving: calories per serving 5 grams of fiber per serving 1 (16 ounce) bag frozen Stir Fry Vegetables 2 4 ounce cooked Chicken Breast chopped 1 Tbsp. low-sodium Soy Sauce Cook vegetables according to the package directions. Add chicken and soy sauce.

23 Peach and OJ Smoothie Serving: calories per serving 5.75 grams of fiber per serving 1 2 cup Orange Juice 1 2 cup Water 1 cup frozen Peach slices 1 small frozen Banana* 1 Tablespoons slivered Almonds Pour the orange juice and water into a blender. Add the peach and banana slices. Add the almonds. Blend until smooth. Prep Notes 1 day before: *For The Peach and OJ Smoothie, freeze a banana for at least 24 hours before preparing the recipe. To freeze, cut a banana into ½ inch pieces, wrap tightly in plastic wrap and freeze

24 DAY DAY 1 Cal. 940 Fiber 28.9 g The All-American Meal Plan BREAKFAST LUNCH DINNER Fruit and Berry Smoothie Dr. Becky's Favorite Salad Salisbury Steak Mixed Vegetables DAY 2 Cal. 635 Fiber 16 g Eggs & Toast Veggie Salad w/ a Zip Your Favorite Berries, Fruit & Nuts Lemon Garlic Tilapia Roasted Asparagus DAY 3 Cal Fiber 49 g No Flour Pancakes Your Favorite Berries, Fruit & Nuts Subway Restaurant Chopped Salad Whole Wheat Veggie and Bean Burrito Easy Refried Beans Broccoli & Cauliflower DAY 4 Calories and Fiber vary with Choices Your Favorite Eggs Your Favorite Salad Your Favorite Fruit & Nuts Leftovers plus Cooked Vegetables DAY 5 Cal. 728 Fiber 13 g Veggie Omelet Your Favorite Berries, Fruit & Nuts Five Bean Salad Sliders with Sweet Potato Buns Zucchini & Tomato Mix DAY 6 Cal. 951 Fiber 37 g Dr. Becky's Oatmeal Grocery Store Salad Bar Dad's Easy Chili Broccoli, Cauliflower, & Carrots DAY 7 Calories and Fiber vary with Choices Your Choice of Any Breakfast from This Week Your Favorite Salad Leftovers plus Cooked Vegetables Women: aim for 1,200 calories/day. Men aim for 1,500 calories/day. If the base calories for the day are too low, add a serving or a snack. Calories & fiber may vary with choices.

25 Category Food Item Quantity Unit Costco or Sam's Club Sweet Kale Salad Mix 4 cups Canned Goods Beans, any variety you choose 1 cup Black Beans 5 (15 ounce) cans Cannellini Beans 1 (15 ounce) can Chili Beans 3 (15 ounce) cans Diced Green Chilies 4 ounces garbanzo beans/chickpeas 2 (15 ounce) cans Sliced Jalapenos to taste Dark Red Kidney Beans 4 (15 ounce) cans Light Red Kidney Beans 3 (15 ounce) cans Salsa 0.5 cup Tomato Sauce 1 (15 ounce) can Mexican Style Diced Tomatoes 2 (15 ounce) cans Condiments Heinz Fat-free Beef Gravy 1 jar Honey 1.5 teaspoons Dijon Mustard 1 tablespoon Olive Oil 3 tablespoons Dairy Eggs 9 Goat cheese (optional) 1 tablespoon Dry Goods dried Cranberries 1 tablespoon Old-Fashioned Oats 0.25 cup Dry Pinto Beans 3 cups Raisins 1.5 teaspoons Stove Top Whole Wheat Stuffing for Chicken 0.5 package Baking Powder 0.5 teaspoon Sugar 1 teaspoon Whole Wheat Tortillas 6 8-inch Frozen Frozen Green Beans 1 cup Frozen Lima Beans 0.5 cup Frozen Broccoli and Cauliflower 1 16 oz. bag Frozen Broccoli, Cauliflower, and Carrots 1 16 oz. bag Frozen Mixed Vegetables 1 16 oz. bag Frozen Blueberries 1.5 cup Frozen Peaches 0.5 cup Frozen Strawberries 0.5 cup Health Food Section Ezekiel 4:9 Sprouted Whole Grain Bread 1 slice Unsweetened Almond Milk 1 cup Meat Tilapia Fillets ounces Ground Turkey 3 pound Miscellaneous Red Wine Vinegar cup Nuts & Seeds Raw sliced Almonds 1 tablespoon Ground Flaxseed 1 tablespoon Hemp Seeds (optional) 1 tablespoon Raw Sunflower Seeds 1 tablespoon Raw Nuts or Seeds (your choice) 2 tablespoons Walnuts 1 tablespoon

26 Produce Apple 1 small Asparagus Spears 1 pound Medium-Sized Avocado 1 Banana 1.5 Cherry Tomatoes 1 cup Fresh Chives 2 tablespoons Fresh Cilantro 5 tablespoons Garlic 5 Cloves Jalapeno Pepper Lemon Juice 3 tablespoons Lime Juice 2 tablespoons Fresh Mint 1 tablespoon Mushrooms 2 cups Onion 5 medium Green Onions 7 Green Bell Pepper 0.5 cup Sweet Potato 0.5 large Lettuce 1 cup mixed salad greens 28 cups Tomato 2 large Assorted Vegetables for Salad 2 cups Zucchini 2 medium Spices Chili Powder 1 teaspoon Dried Cilantro 2 tablespoons Cinnamon 3.5 teaspoons Ground Cumin teaspoon Curry Powder 0.75 teaspoon Garlic Powder 2 teaspoons Mrs. Dash Salt-free Original Blend 1 tablespoon Dried Parsley Flakes 1 teaspoon Black Pepper Salt Tabasco

27 All American Recipes Fruit and Berry Smoothie Serving: calories per serving 6.75 grams of fiber per serving 5 Ice Cubes 1 2 cup Unsweetened Almond Milk (try hemp milk for a tasty substitution) 1 2 cup Frozen Strawberries 1 2 cup Frozen Blueberries 1 2 cup Frozen Peaches 1 2 Banana Blend all ingredients in a high-powered blender until smooth. Add water if needed.

28 Dr. Becky s Favorite Salad Serving: calories per serving 19 grams of fiber per serving 4 cups Sweet Kale Salad Mix from Costco (or shredded cabbage and kale) 1 2 cup Black Beans 1 medium Tomato chopped 1 4 cup Onion sliced 1 Tbsp. dried Cranberries 1 Tbsp. raw sliced Almonds (substitute 4 Walnut halves) 1 Tbsp. raw Sunflower Seeds 1 small Apple chopped Mix together in a bowl and enjoy with a low fat, low sugar salad dressing. Add 1 tablespoon of Goat Cheese (78 calories) if desired. Add 1 tablespoon of raw sunflower seeds (50 calories) if desired. Add 4 ounces of baked chicken strips (124 calories) if desired.

29 Salisbury Steak Serving: calories per serving 2.6 grams of fiber per serving small amount (about1/12) of starch per serving 1 2 cup Black Beans 1 teaspoon Garlic Powder pound ground Turkey 1 2 package Stove Top Whole Wheat Stuffing for Chicken 1 2 cup Water (more if too dry) 1 2 cup Onions chopped 1 cup fresh Mushrooms sliced 1 jar Heinz Fat-free Beef Gravy Preheat oven to 375 degrees F Mash black beans and garlic powder with a fork or potato masher until somewhat smooth. Mix smashed beans, meat, stuffing mix, water and onions until well blended. Shape into 6 1/2-inch thick patties. Place on 15x10x1-inch baking pan. Bake for 25 minutes or until cooked through (160 degrees F). Meanwhile, add the mushrooms to a nonstick skillet and water saute* for about 5 minutes Add gravy to the cooked mushrooms. Heat through and then reduce heat to low. Serve over patties.

30 Mixed Vegetables Serving: 2 calories and fiber vary with vegetables 1 16 oz. bag frozen mixed vegetables Cook according to bag instructions Eggs & Toast Serving: calories per serving 3 grams of fiber per serving 1 starch per serving 2 whole Eggs 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread Lightly spray pan with Misto Olive Oil Sprayer. Cook eggs scrambled or sunny side up. Toast bread

31 Veggie Salad with a Zip Serving: calories per serving 9 grams of fiber per serving Tbsp. Red Wine Vinegar 1 Tbsp. Olive Oil (try Grapeseed Oil for a tasty substitution) 3 Tbsp. fresh Cilantro chopped (substitute 1 Tbsp. dried cilantro) 2 Tbsp. Lime Juice 1 tsp. Sugar 3 4 tsp. Salt 2 Cloves Garlic minced 1 cup Chickpeas rinsed and drained 1 cup Black Beans rinsed and drained 1 cup Cherry Tomatoes halved 4 Green Onions sliced 16 cups mixed salad greens In a large serving bowl, whisk together the red wine vinegar, oil, cilantro, lime juice, sugar, salt, and garlic. Gently mix in the chickpeas, black beans, cherry tomatoes and green onions. Cover and chill for at least 2 hours before serving. Serve on a bed of mixed salad greens.

32 Your Favorite Berries, Fruit & Nuts Serving: 1 calories and fiber vary with your choice 1 cup of berries = 50 to 100 calories 1 small piece of fruit = 75 to 100 calories 1 tablespoon nuts and seeds = 30 to 60 calories 1 cup berries 1 small fruit In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana, apple, peaches). Top with a tablespoon of nuts or seeds (i.e. chopped walnuts, sunflower seeds, hemp seeds, chia seeds). Serve warm or cold May serve over one cup light, non-fat yogurt

33 Lemon Garlic Tilapia Serving: calories per serving minimal fiber per serving ounce tilapia fillets 3 tablespoons fresh lemon juice 1 clove garlic finely chopped 1 teaspoon dried parsley flakes pepper to taste Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non-stick cooking spray. Rinse tilapia fillets under cool water, and pat dry with paper towels. Place fillets in baking dish. Pour lemon juice over fillets. Sprinkle with garlic, parsley, and pepper. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.

34 Roasted Asparagus Serving: calories per serving 4.25 grams of fiber per serving 1 pound Asparagus spears trimmed 1 teaspoon olive oil salt and pepper to taste Preheat oven to 400 F. Arrange asparagus spears in a single layer on a large rimmed baking sheet. Drizzle oil over asparagus or spray with a Misto Olive Oil Sprayer and turn to coat. Season with salt and pepper. Roast, turning occasionally, until lightly browned and just tender, minutes.

35 No Flour Pancakes Serving: calories per serving 7 grams of fiber per serving 1 Banana mashed well with a fork 1 Egg 1 Tbsp. Ground Flaxseed 3 Tbsp. Water 1 2 teaspoon Baking Powder 1 2 teaspoon Cinnamon 1 2 cup Blueberries frozen or fresh 1. Mix together the flaxseed and water. Set aside to allow to congeal. 2. Place mashed bananas in a mixing bowl. 3. Add egg, flaxseed mixture, baking powder and cinnamon and beat well with a fork. 3. Lightly stir in blueberries. 4. Pour small amount into a sprayed* frying pan and cook like regular pancakes. NOTE: Use a Misto sprayer to coat frying pan with olive oil.

36 Subway Restaurant Chopped Salad Serving: 1 Range from 110 to 500+ calories depending on ingredients. 3 to 6 grams of fiber per salad For a quick salad visit a Subway Restaurant and ask for a chopped salad. Request extra lettuce and spinach. Add an assortment of non-starchy vegetables, such as green peppers, tomatoes, onions and cucumbers. Include your favorite meat if you are not eating meat with another meal that day. Ask for a low-fat and low-sugar dressing on the side, such as a vinaigrette.

37 Whole Wheat Veggie and Bean Burrito Serving: calories per serving 12.7 grams of fiber per serving 1 starch per serving 2 (15 ounce) cans Black Beans drained and rinsed 1 2 pound cooked Ground Turkey (optional) 4 ounces Diced Green Chilies 3 Green Onions chopped 2 Tbsp. Dried Cilantro 1 4 tsp. Sea Salt 1 4 tsp. Black Pepper 1 2 cup Salsa 1 medium-sized Avocado diced 1 cup Lettuce shredded 6 8-inch Whole Wheat Tortillas In a large saucepan, combine the beans, cooked ground turkey, green chilies, green onions, cilantro, salt and pepper. Heat until warm through. Divide the bean mixture evenly among the tortillas. Roll up and place in an oven-safe dish. Top with salsa. Warm in the oven for minutes at 350 F until heated through. Serve with lettuce and avocado. *Serve with Easy Refried Beans Recipe

38 Easy Refried Beans (Crock Pot) Serving: 9 84 calories per serving 18.8 grams of fiber per serving 1 Onion peeled and quartered 3 cups Dry Pinto Beans rinsed 1 2 Jalapeno Pepper seeded and sliced 2 Tbsp. minced Garlic tsp. Salt tsp. Pepper 1 8 tsp. Ground Cumin 9 cups Water Place all ingredients in a crock pot. Stir. Cook on low for 8 to 10 hours. Drain the beans, but reserve the liquid. Mash the beans with a potato masher, adding the reserved liquid as needed to attain the desired consistency.

39 Broccoli & Cauliflower Serving: calories per serving 5 grams of fiber per serving 1 16 oz. bag frozen broccoli and cauliflower Cook according to package directions Your Favorite Eggs Serving: calories per serving 0 grams of fiber per serving 2 whole Eggs Prepare 2 whole eggs as you like, such as scrambled, as a veggie omelet, over easy, sunny side up, hard boiled, soft boiled or poached Do not add butter, fat oil or cream. Cook in a non-stick skillet that has been sprayed with cooking spray or olive oil from a Misto Olive Oil Sprayer

40 Your Favorite Salad Serving: calories per serving 10.5 grams of fiber per serving 4 cups Mixed Salad Greens 1 cup Assorted Vegetables for Salad 1 2 cup Beans 1 tablespoon raw nuts or seeds Prepare a salad with ingredients you enjoy using 4 cups of mixed greens. Add assorted non-starchy vegetables, such as tomatoes, onions, mushrooms, zucchini, snap peas, broccoli, cauliflower, etc. Top with 1/2 cup of any bean, such black beans, lima beans or black-eyed peas. Add a tablespoon of raw nuts or seeds, such as sliced almonds, walnuts, cashews, sunflower seeds, pumpkin seeds. Add a serving of chicken strips if you have not satisfied your lean meat allowance for the day. Add a tablespoon of low-sugar and low-fat dressing.

41 Veggie Omelet Serving: calories per serving 1 gram of fiber per serving 1 small onion chopped 1 2 cup green bell pepper chopped 4 eggs 2 tablespoons almond milk or skim milk 1 4 teaspoon salt 1 8 teaspoon black pepper Using a medium-sized skillet, water saute'* onion and bell pepper over medium heat. Cook for 4 to 5 minutes stirring occasionally until vegetables are just tender. While the vegetables are cooking beat the eggs with the milk, 1/4 teaspoon salt and pepper. Remove the vegetables from heat and transfer them to another bowl. Spray the bottom of the same skillet with a Misto Olive Oil Sprayer or non-stick cooking spray. Place the skillet over medium heat. Add the egg mixture and cook the egg for 2 minutes or until the eggs begin to set on the bottom of the pan. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2 to 3 minutes or until the center of the omelet starts to look dry. Spoon the vegetable mixture into the center of the omelet. Using a spatula gently fold one edge of the omelet over the vegetables. Let the omelet cook for another two minutes. Slide the omelet out of the skillet and onto a plate. Cut in half and serve. NOTE: To water sauté, heat your skillet on high heat until water sputters when dropped in the pan. Use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more water as needed until the vegetables are tender.

42 Five Bean Salad Serving: calories per serving 3.87 grams of fiber per serving 1 cup 1 ½-inch pieces of trimmed green beans 1 2 cup lima beans tablespoons red wine vinegar 1 tablespoon extra-virgin olive oil 1 2 tablespoon honey 3 4 teaspoon curry powder 1 2 teaspoon salt 1 15 oz. can kidney beans drained and rinsed 1 15 oz. can cannellini beans drained and rinsed 1 15 oz. can garbanzo beans drained and rinsed 2 tablespoons chopped fresh chives substitute 1 tablespoon dried chives 2 tablespoons chopped fresh cilantro substitute 1 tablespoon dried cilantro 1 tablespoons chopped fresh mint (optional) bed of mixed salad greens 4 cups per serving Bring several inches of water to a boil in a large saucepan fitted with a steamer attachment over high heat. Add green beans and lima beans to the steamer and cook until crisp tender, 3 ½ to 4 ½ minutes. Remove beans from steamer and spread out to cool. Whisk vinegar, oil, honey, curry and salt in a small bowl. In a large bowl, combine the kidney beans, cannellini beans and garbanzo beans with the cooled green beans and lima beans. Add the chives, cilantro and mint to the beans and stir until beans are coated with the herbs. Stir in the dressing. Chill until ready to serve. Serve over a bed of mixed salad greens. TIP: * Can freeze leftovers

43 Sliders with Sweet Potato Buns Serving: calories per serving 2.45 grams of fiber per serving 1/2 starch per serving 1 2 large Sweet Potato washed, but unpeeled 1 4 cup Black Beans (if canned, rinse and drain) 1 teaspoon Olive Oil (an additional drizzle of oil needed for sweet potato buns) 1 teaspoon Garlic Powder 1 2 pound ground Turkey 1 tablespoon Dijon Mustard Salt & Pepper to taste Instructions: Sweet Potato Buns Preheat oven to 425 degrees. Slice your sweet potato into eight 1/2 inch slices. Place on a parchment-lined baking sheet and drizzle with oil or spray on olive oil using a Misto Olive Oil Sprayer. Salt and pepper. Roast for 20 minutes, or just until the sweet potato slices can be easily pierced with a fork. Remove and cool. Instructions: Burgers In a medium bowl, mash the black beans, olive oil, and garlic powder with a potato masher or fork until somewhat smooth. Mix the black bean mixture with the ground beef. Season the mixture with salt and pepper. Divide the mixture into 4 small burger patties. Lightly coat the outside of the patties with mustard. Spray the frying pan with olive oil from a Misto Olive Oil Sprayer. Cook the burgers to 165 degrees F.

44 Zucchini & Tomato Mix Serving: calories per serving 2.4 grams of fiber per serving 2 medium zucchini sliced 1 large onion sliced 1 large tomato chopped 1 cup fresh mushrooms sliced 1 tablespoon Mrs. Dash Salt-free Original Blend Water saute vegetables over medium heat until just tender. Sprinkle with Mrs. Dash Salt-Free Original Blend. NOTE: To water sauté, heat your skillet on high heat until water sputters when dropped in the pan. Use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more water as needed until the vegetables are tender.

45 Dr. Becky s Oatmeal Serving: calories per serving 6.25 grams of fiber per serving 1/2 starch per serving 1 4 cup Old-Fashioned Oats 1 2 cup Water 1 2 tablespoon Raisins 1 tablespoon Cinnamon 1 2 cup frozen Blueberries (substitute any frozen berry) 1 tablespoon Hemp Seeds (Substitute Flaxseed) (optional) 1 tablespoon Walnuts chopped (optional) Place all ingredients, except the hemp seeds and walnuts, in a microwave-safe bowl Microwave for 1 minute and 30 seconds Stir Microwave for an additional 1 minute and 30 seconds Top the oatmeal with hemp seeds and walnuts, if desired

46 Dad s Easy Chili Serving: 25 1 serving = 1 cup 229 calories per serving 10.9 grams of fiber per serving 3 (15 oz.) cans Dark Red Kidney Beans drained and rinsed 3 (15 oz.) cans Light Red Kidney Beans drained and rinsed 3 (15 oz.) cans Chili Beans (may substitute canned pinto beans) 1 (15 oz.) can Black Beans drained and rinsed 1 (15 oz.) can Tomato Sauce 2 (15 oz.) cans Mexican Style Diced Tomatoes 1 tsp. Chili Powder Sliced Jalapenos to taste Tabasco (optional) 1 2 pound cooked ground Turkey (optional) Combine all ingredients in a large saucepan. Bring to a boil, reduce the heat, and simmer for 30 minutes. *Serves many, you can reduce the recipe or freeze leftovers.

47 DAY DAY 1 Cal Fiber 61 g DAY 2 Cal. 700 Fiber 23 g The Meat Lovers Meal Plan BREAKFAST LUNCH DINNER Apple and Berry Nut Beef Vegetable Soup Oatmeal Eggs & Toast Your Favorite Berries, Fruit, & Nuts Dr. McDougal's Right Foods Vegan Black Bean & Lime Soup Your Favorite Salad Five Bean Salad Mixed Vegetables Dad's Easy Chili Sugar Snap Peas DAY 3 Cal. 955 Fiber 32 g Apple and Peach Delight Veggie Pizza Your Favorite Salad Beef and Black Bean Meatloaf Garlic Green Beans with Nuts DAY 4 Calories and Fiber vary with Choices Your Favorite Eggs Your Favorite Berries, Fruit, & Nuts Grocery Store Salad Bar Leftovers plus Cooked Vegetables DAY 5 Cal Fiber 46 g No Flour Pancakes Dr. Becky's Favorite Salad Your Favorite Berries, Fruit, & Nuts Mexican Bean Enchilades Zucchini & Tomato Mix DAY 6 Cal Fiber 33 g Toast with Almond Butter Fruit and Berry Smoothie Broccoli and Garbanzo Bean Salad Taco Salad Mixed Vegetables DAY 7 Calories and Fiber vary with Choices Your Choice of Any Breakfast from This Week Your Favorite Salad Leftovers plus Cooked Vegetables Women: aim for 1,200 calories/day. Men aim for 1,500 calories/day. If the base calories for the day are too low, add a serving or a snack. Calories & fiber may vary with choices.

48 Category MEAT LOVERS MEAL PLAN GROCERY LIST Quantity Unit Costco or Sam's Club Sweet Kale Salad Mix 4 cups Canned Goods Beans, any variety you choose 1.5 cups Black Beans 2 (15 ounce) can Cannellini Beans 1 (15 ounce) can Chili Beans 3 (15 ounce) cans Garbanzo Beans/Chickpeas 2 (15 ounce) cans Sliced Jalapenos to taste Dark Red Kidney Beans 3 (15 ounce) cans Light Red Kidney Beans 3 (15 ounce) cans Pasta Sauce 2 cups Pinto Beans 3 (15 ounce) cans Tomato Sauce 2 (15 ounce) cans Mexican Style Diced Tomatoes 2 (15 ounce) cans Condiments Dijon Mustard 3 tablespoons Honey 1.5 teaspoons Olive Oil 2 tablespoons Dairy Shredded Mozzarella Cheese 0.5 cup Eggs 5 whole Dry Goods Baking Powder 0.5 teaspoon Beef Stew Seasoning Packets 1 Dried Beans for Soup 1 cup Dried Cranberries 1 tablespoon Dates 0.25 cup Old-Fashion Rolled Oats 0.5 cup Whole Grain Pitas 4 6-1/2 inch diameter Raisins 3 tablespoons Brown Rice 0.75 cup Taco Seasoning Mix 1 packet Whole Grain Tortillas 4 8 inch Frozen Frozen Green Beans 1 cup Frozen Blueberries 2 cups Frozen Broccoli Florets 1 (10 ounces) bag Frozen Lima Beans 0.5 cup Frozen Peaches 0.5 cup Frozen Strawberries 0.5 cup Frozen Sugar Snap Peas 1 (16 ounce) bag Frozen Mixed Vegetables 2 (16 ounce) bag Frozen Vegetables for Soup 2 (16 ounce) bags Health Food Section Almond Butter 1 tablespoon Ezekiel 4:9 Sprouted Whole Grain Bread 2 slice Unsweetened Almond Milk 0.5 cup Meat Beef Cubes 1 pound Soup Bones 2 Ground Turkey 3 pounds Miscellaneous Red Wine Vinegar 7.5 teaspoons

49 Nuts & Seeds Raw Nuts or Seeds 3 tablespoons Raw Sliced Almonds 1 tablespoon Ground Flaxseed 1 tablespoon Raw Sunflower Seeds 1 tablespoon Walnuts cup Produce Apple 3 small Banana 3 small Green Beans 1.5 pounds Berries, your choice 3 cups Broccoli 6 cups Cherry Tomatoes 1.5 cups Fresh Chives 2 tablespoons Fresh Cilantro 3 tablespoons Fruit, your choice 3 small Garlic 3 clove Lemon Juice 0.25 cup Fresh Mint 1 tablespoon Mushrooms 1.5 cups Red Onion 1 cup Onion 3 small Peaches 2 Bell Pepper 1 medium Mixed Salad Greens 36 cups Tomatoes 4 medium Assorted Vegetables for Salad 3 cups Zucchini 2 medium Spices Cayenne Pepper teaspoon Chili Powder 4 teaspoons Cinnamon 1 tablespoon Ground Cumin 1 teaspoon Curry Powder 0.75 teaspoon Garlic Powder 2 teaspoons Mrs. Dash Salt-free Original Blend 1 tablespoon Onion Powder 1 teaspoon Tabasco

50 Meat Lovers Plan Recipes Apple and Berry Nut Oatmeal Serving: calories per serving 8.5 grams of fiber per serving 1/2 starch per serving 1 cup Water 1 tsp. Cinnamon 1 2 cup Old-Fashion Rolled Oats 2 Tbsp. Raisins (substitute dried Currants) 1 cup frozen Blueberries (substitute fresh or Strawberries, or Raspberries) 1 Banana sliced 1 Apple peeled and finely chopped 2 Tbsp. Walnuts chopped In a medium saucepan, combine water, cinnamon, oats, and raisins. Bring to a low boil, then simmer until the oatmeal is creamy. Add the berries and banana. Cook for 6 minutes, or until hot, stirring constantly. Remove from heat and stir in fruit and nuts. TIP: *Can make in the microwave. Reduce the water to 1/2 cup and the cooking time to 2 1/2 minutes.

51 Dr. McDougall's Right Foods Vegan Black Bean & Lime Soup Serving: 1 1 serving = entire container 340 calories per serving 28 grams of fiber per serving Found on Amazon Sugar Snap Peas Serving: 2 38 calories per serving 2.4 grams of fiber per serving 1 16 oz. bag frozen sugar snap peas Cook according to package directions

52 Your Favorite Salad Serving: calories per serving 10.5 grams of fiber per serving 4 cups Mixed Salad Greens 1 cup Assorted Vegetables for Salad 1 2 cup Beans 1 tablespoon raw nuts or seeds Prepare a salad with ingredients you enjoy using 4 cups of mixed greens. Add assorted non-starchy vegetables, such as tomatoes, onions, mushrooms, zucchini, snap peas, broccoli, cauliflower, etc. Top with 1/2 cup of any bean, such black beans, lima beans or black-eyed peas. Add a tablespoon of raw nuts or seeds, such as sliced almonds, walnuts, cashews, sunflower seeds, pumpkin seeds. Add a serving of chicken strips if you have not satisfied your lean meat allowance for the day. Add a tablespoon of low-sugar and low-fat dressing.

53 Beef Vegetable Soup Serving: calories per serving 10.9 grams of fiber per serving 1/5 starch per serving 8 cups water 2 Soup Bones* 1 pound Beef Cubes 1 cup Dried Beans* 1 Beef Stew Seasoning Packets 3 4 cup Brown Rice (uncooked; not minute rice) 2 (16 oz.) bags frozen Vegetables for Soup Salt and Pepper to taste (to taste) Place the water, soup bones, beef cubes, dried beans and beef stew seasoning packet in a large pot. Bring to a boil, then reduce heat and simmer for 90 minutes Add rice Continue to simmer soup for another 45 minutes. Remove the soup bones Add vegetables Continue to simmer for another 30 minutes Serve TIP: *Beef shin bones or any type of soup bone can be found in the meat department of your local grocery store TIP: *I use a bag of dried beans, such as a bean soup mix TIP: *Substitute chicken for beef, if desired

54 Mixed Vegetables Serving: 2 calories and fiber vary with vegetables 1 16 oz. bag frozen mixed vegetables Cook according to bag instructions Eggs & Toast Serving: calories per serving 3 grams of fiber per serving 1 starch per serving 2 whole Eggs 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread Lightly spray pan with Misto Olive Oil Sprayer. Cook eggs scrambled or sunny side up. Toast bread

55 Your Favorite Berries, Fruit & Nuts Serving: 1 calories and fiber vary with your choice 1 cup of berries = 50 to 100 calories 1 small piece of fruit = 75 to 100 calories 1 tablespoon nuts and seeds = 30 to 60 calories 1 cup berries 1 small fruit In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana, apple, peaches). Top with a tablespoon of nuts or seeds (i.e. chopped walnuts, sunflower seeds, hemp seeds, chia seeds). Serve warm or cold May serve over one cup light, non-fat yogurt

56 Five Bean Salad Serving: calories per serving 3.87 grams of fiber per serving 1 cup 1 ½-inch pieces of trimmed green beans 1 2 cup lima beans tablespoons red wine vinegar 1 tablespoon extra-virgin olive oil 1 2 tablespoon honey 3 4 teaspoon curry powder 1 2 teaspoon salt 1 15 oz. can kidney beans drained and rinsed 1 15 oz. can cannellini beans drained and rinsed 1 15 oz. can garbanzo beans drained and rinsed 2 tablespoons chopped fresh chives substitute 1 tablespoon dried chives 2 tablespoons chopped fresh cilantro substitute 1 tablespoon dried cilantro 1 tablespoons chopped fresh mint (optional) bed of mixed salad greens 4 cups per serving Bring several inches of water to a boil in a large saucepan fitted with a steamer attachment over high heat. Add green beans and lima beans to the steamer and cook until crisp tender, 3 ½ to 4 ½ minutes. Remove beans from steamer and spread out to cool. Whisk vinegar, oil, honey, curry and salt in a small bowl. In a large bowl, combine the kidney beans, cannellini beans and garbanzo beans with the cooled green beans and lima beans. Add the chives, cilantro and mint to the beans and stir until beans are coated with the herbs. Stir in the dressing. Chill until ready to serve. Serve over a bed of mixed salad greens. TIP: * Can freeze leftovers

57 Dad s Easy Chili Serving: 25 1 serving = 1 cup 229 calories per serving 10.9 grams of fiber per serving 3 (15 oz.) cans Dark Red Kidney Beans drained and rinsed 3 (15 oz.) cans Light Red Kidney Beans drained and rinsed 3 (15 oz.) cans Chili Beans (may substitute canned pinto beans) 1 (15 oz.) can Black Beans drained and rinsed 1 (15 oz.) can Tomato Sauce 2 (15 oz.) cans Mexican Style Diced Tomatoes 1 tsp. Chili Powder Sliced Jalapenos to taste Tabasco (optional) 1 2 pound cooked ground Turkey (optional) Combine all ingredients in a large saucepan. Bring to a boil, reduce the heat, and simmer for 30 minutes. *Serves many, you can reduce the recipe or freeze leftovers.

58 Apple and Peach Delight Serving: 2 1 serving = half of recipe 100 calories per serving 3 grams of fiber per serving 2 Peaches sliced (can use frozen peach slices) 1 Apple sliced 1 Tbsp. Raisins (optional) 1 2 Tbsp. Cinnamon (more if desired) Spray a baking dish with olive oil using a Misto Olive Oil Sprayer. Mix all ingredients in a bowl. Place in an oven-safe baking dish and cover. Bake at 375 F for 45 minutes or until apples soften. Enjoy warm or cold!

59 Veggie Pizza Serving: calories per serving 8.6 grams of fiber per serving 1 starch per serving 4 6-1/2 inch diameter Whole Grain Pitas 2 cups Pasta Sauce (low-sugar and low-salt variety) 1 2 cup Mushrooms sliced 1 2 cup Red Onion (chopped) 1 (10 ounces) bag frozen Broccoli florets (thawed and finely chopped) 1 2 cup shredded Mozzarella cheese Preheat the oven to 200 degrees. Place pitas on two baking sheets and warm for 10 minutes. Remove from oven and spoon on the pasta sauce. Sprinkle evenly with the mushrooms, onion, broccoli and cheese. Bake for 30 minutes.

60 Beef and Black Bean Meatloaf Serving: calories per serving 6 grams of fiber per serving 1 2 cup Black Beans (if canned, rinse and drain) 2 teaspoon Olive Oil (an additional drizzle of oil needed for sweet potato buns) 2 teaspoon Garlic Powder 2 tablespoon Dijon Mustard 1 2 teaspoon Salt 1 4 teaspoon Pepper 1 pound ground Turkey (substitute organic ground beef) Preheat oven to 350 degrees F. In a medium bowl, mash the black beans, olive oil, mustard and garlic powder with a potato masher or fork until somewhat smooth. Mix the black bean mixture with the ground beef. Season the mixture with salt and pepper. Spray a 9 x 5 meatloaf pan with olive oil from a Misto Olive Oil Sprayer. Press meat and bean mixture into pan Cook the meatloaf for 45 minutes or until it reaches an internal temperature of 165 degrees F.

61 Garlic Green Beans With Nuts Serving: 4 50 calories per serving 4 grams of fiber per serving pounds green beans trimmed 2 large cloves garlic thinly sliced 1 tablespoon walnuts (substitute pine nuts) salt and pepper to taste Bring a large pot of water to a boil. Add the green beans and cook until just tender, 3 to 5 minutes. Meanwhile, in a large skillet over medium heat water saute the garlic and cook, stirring, for 1 minute. Add the nuts and cook until golden brown, about 3 minutes. Drain the green beans and transfer to the skillet. Add salt and pepper and toss to coat. NOTE: To water sauté, heat your skillet on high heat until water sputters when dropped in the pan. Use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more water as needed until the vegetables are tender.

62 Your Favorite Eggs Serving: calories per serving 0 grams of fiber per serving 2 whole Eggs Prepare 2 whole eggs as you like, such as scrambled, as a veggie omelet, over easy, sunny side up, hard boiled, soft boiled or poached Do not add butter, fat oil or cream. Cook in a non-stick skillet that has been sprayed with cooking spray or olive oil from a Misto Olive Oil Sprayer

63 No Flour Pancakes Serving: calories per serving 7 grams of fiber per serving 1 Banana mashed well with a fork 1 Egg 1 Tbsp. Ground Flaxseed 3 Tbsp. Water 1 2 teaspoon Baking Powder 1 2 teaspoon Cinnamon 1 2 cup Blueberries frozen or fresh 1. Mix together the flaxseed and water. Set aside to allow to congeal. 2. Place mashed bananas in a mixing bowl. 3. Add egg, flaxseed mixture, baking powder and cinnamon and beat well with a fork. 3. Lightly stir in blueberries. 4. Pour small amount into a sprayed* frying pan and cook like regular pancakes. NOTE: Use a Misto sprayer to coat frying pan with olive oil.

64 Dr. Becky s Favorite Salad Serving: calories per serving 19 grams of fiber per serving 4 cups Sweet Kale Salad Mix from Costco (or shredded cabbage and kale) 1 2 cup Black Beans 1 medium Tomato chopped 1 4 cup Onion sliced 1 Tbsp. dried Cranberries 1 Tbsp. raw sliced Almonds (substitute 4 Walnut halves) 1 Tbsp. raw Sunflower Seeds 1 small Apple chopped Mix together in a bowl and enjoy with a low fat, low sugar salad dressing. Add 1 tablespoon of Goat Cheese (78 calories) if desired. Add 1 tablespoon of raw sunflower seeds (50 calories) if desired. Add 4 ounces of baked chicken strips (124 calories) if desired.

65 Mexican Bean Enchiladas Serving: calories per serving 14.3 grams of fiber per serving 1 starch per serving 1 2 pound Ground Turkey 1 medium Bell Pepper any color, seeded and chopped 1 2 cup Onion sliced 1 (15 oz.) can Tomato Sauce divided 2 (15 oz.) cans Pinto Beans drained and rinsed (substitute Black Beans) 1 Tbsp. Fresh Cilantro chopped (substitute 1 tsp. dried) 1 Tbsp. Chili Powder 1 tsp. Ground Cumin 1 tsp. Onion Powder 1 8 tsp. Cayenne Pepper (optional) 4 8 inch Whole Grain Tortillas (try Sprouted Grain Tortillas as substitution) Brown ground turkey in a non-stick skillet and set aside. In a separate non-stick skillet, sauté the bell pepper and onion in 2 Tbsp. of the tomato sauce until tender. Stir in remaining tomato sauce, cooked meat, beans and spices. Simmer for 5 minutes. Spoon meat and bean mixture into each tortilla and roll up. Place each filled tortilla in a ovensafe baking dish and bake at 375 F for 15 minutes.

66 Zucchini & Tomato Mix Serving: calories per serving 2.4 grams of fiber per serving 2 medium zucchini sliced 1 large onion sliced 1 large tomato chopped 1 cup fresh mushrooms sliced 1 tablespoon Mrs. Dash Salt-free Original Blend Water saute vegetables over medium heat until just tender. Sprinkle with Mrs. Dash Salt-Free Original Blend. NOTE: To water sauté, heat your skillet on high heat until water sputters when dropped in the pan. Use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more water as needed until the vegetables are tender.

67 Toast with Almond Butter Serving: calories per serving 5.75 grams of fiber per serving 1 starch per serving 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread (substitute other whole grain bread-3 grams fiber/slice) 1 tablespoon Almond Butter 1 2 small Banana sliced Toast the bread. Spread almond butter on toast. Top with slices of banana.

68 Fruit and Berry Smoothie Serving: calories per serving 6.75 grams of fiber per serving 5 Ice Cubes 1 2 cup Unsweetened Almond Milk (try hemp milk for a tasty substitution) 1 2 cup Frozen Strawberries 1 2 cup Frozen Blueberries 1 2 cup Frozen Peaches 1 2 Banana Blend all ingredients in a high-powered blender until smooth. Add water if needed.

69 Broccoli and Garbanzo Bean Salad Serving: calories per serving 9.23 grams of fiber per serving For Salad 6 cups Broccoli (cut into small florets) 1 (15 ounce) Garbanzo Beans/Chickpeas (rinsed and drained) 1 4 cup chopped Red Onion cups halved Cherry Tomatoes 1 2 tablespoon Walnuts (chopped; substitute pine nuts) 1 large bag Mixed Salad Greens (4 cups per serving) For Dressing 1 4 cup Lemon Juice (fresh or bottled) 1 2 cup Water 2 tablespoons Walnuts 1 4 cup Dates (chopped) 1 tablespoon Dijon Mustard 1 clove Garlic Steam broccoli until just tender, about 5 minutes. Cool. In a large bowl combine the cooled broccoli with garbanzo beans, onion, cherry tomatoes and nuts. Blend dressing ingredients in a high-powered blender. Toss salad with desired amount of dressing. Save leftover dressing in the refrigerator for a leftover salad.

70 Taco Salad Serving: calories per serving 8.54 grams of fiber per serving minimal starch per serving 1 pound ground Turkey 1 packet Taco Seasoning Mix 1 (15 ounce) can Pinto Beans (rinsed and drained) 20 cups Mixed Salad Greens 2 large Tomatoes 1 small Onion Cook ground turkey in a non-stick skillet. Add taco seasoning mix and pinto beans. Heat until beans are warm. Serve over salad greens. Top with tomato and onion.

71 DAY DAY 1 Cal. 645 Fiber 31 g DAY 2 Cal. 797 Fiber 34 g The Vegetarian Meal Plan BREAKFAST LUNCH DINNER Your Favorite Berries, Southern Comfort Fruit, & Nuts Warm Blueberry Breakfast Salad Veggie Bean Pita Sandwiches Mixed Vegetables Sweet Potatoes Topped with Tomatoes and Beans Broccoli & Cauliflower Mango Salad with Black Beans DAY 3 Cal. 688 Fiber 26 g Peach and OJ Smoothie Broccoli and Garbanzo Bean Salad fresh Strawberries (or other berries) Zesty Spinach Soup Zucchini & Tomato Mix DAY 4 Calories and Fiber vary with Choices Toast with Almond Butter Your Favorite Salad Your Favorite Fruit & Nuts Leftovers plus Cooked Vegetables DAY 5 Cal Fiber 41 g Homemade Berry Yogurt Grocery Store Salad Bar Apple slices Veggie Bean Wraps Roasted Asparagus DAY 6 Cal. 797 Fiber 32 g Banana Berry Breakfast Trust Me It's Good Blended Salad Smoothie Spaghetti Squash No- Pasta Primavera DAY 7 Calories and Fiber vary with Choices Your Choice of Any Breakfast from This Week Your Favorite Salad Leftovers plus Cooked Vegetables Women: aim for 1,200 calories/day. Men aim for 1,500 calories/day. If the base calories for the day are too low, add a serving or a snack. Calories & fiber may vary with choices.

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