Factor 15 Healthy FOOD SPIRAL
Using The Healthy FOOD SPIRAL 15 HFS Daily Factors Welcome to your weekly menu for the Healthy FOOD SPIRAL. According to your favorable fitness factor you are allotted 15 Factors a day. For your convenience we have broken down the week by day. Legend: Lg.-Large, NSA - No Sugar Added, Gr.-Grilled, t.-teaspoon, T.-Tablespoon, c.-cup, w/-with, Bk.-Baked, Tom.- Tomato, Cuc- Cucumbers, Ch- Cheese, WW- Whole Wheat, Art. Sw.-Artificial Sweetener, FF- Fat Free, sl.-slice, Drg.- Dressing, Veggies-Vegetables, SF-Sugar Free, Marg.-Margarine. Other GO foods O Factors-Eat All YOU want: Nonstick cooking spray, vinegar, dill pickles*, mustard*, lemon/lime juice, caffeine free diet colas, unsweetened beverages, sugar free gelatin, herbs, Worcestershire sauce*, horseradish, hot sauce, garlic powder, sage, oregano, cinnamon, nutmeg, ginger, paprika, black pepper, cayenne pepper, capers, and other spices. Limit to 2 T./day Fat Free- sour cream, margarine, salad dressing, cream cheese, mayonnaise, whipped topping, non-dairy creamer, salsa*, soy sauce*, taco sauce*, ketchup*, steak sauce*, 3 pieces sugar free candy, 3 sticks sugar free gum, 1 T. sugar free jelly and syrup. *-High in Sodium. Food Fitness First, Inc. All rights reserved. 15
Using The Healthy FOOD SPIRAL Monday - 15 HFS Daily Factors Breakfast (3) Lunch (5) Dinner (4) Snack (3) 1 Grapefruit 4 oz. Baked Chicken 4 oz. Baked Fish 9 Vanilla Wafers 1 c. Skim Milk 1 c. Fresh Pineapple 2 c. Salad w/ 1 Unsweetened Cola 2 sl. WW Toast 2-3 Carrot Sticks 2 T. FF Salad Dressing* 1 c. Coffee 2 WW Rolls w/ ½ c. Cole Slaw, FF Artificial Sweetener 1 t. FF Margarine 1 t. Margarine, FF Salt*, Pepper 1 c. Brown Rice ½ c. Broccoli 1 c. Garden Salad w/ 2 T. FF Salad Dressing* 1 cup NSA Punch 1 medium Baked Potato ½ c. Green Beans 2 Apples 1 cup Unsweetened Tea Notes: 15 Food Fitness First, Inc. All rights reserved.
Using The Healthy FOOD SPIRAL Tuesday - 15 HFS Daily Factors Breakfast (2) Lunch (7) Dinner (5) Snack (1) 1 c. Fresh Berries 4 oz. Salmon, Grilled 4 oz. Grilled Chicken 1 c. Fiber One Cereal 1 c. Granola 1/2 c. White Rice 2 c. Salad w/ 1 Unsweetened Cola 1 c. Coffee 1 c. Strawberries 1 T. FF Salad Dressing* Artificial Sweetener 2 sl. WW Bread ½ c. Cauliflower Salt*, Pepper 2-3 sl. Lettuce/Tomato ½ c. Cabbage 1 T. NSA Jelly t. Mayonnaise, FF 1 c. Raw Carrots 2-8 Corn Tortilla 2 sl. WW Bread ½ c. Pico de Gallo 1 t. Margarine, FF 1 c. Garden Salad w/ 1 c. Wild Rice ½ c. Peppers/Onions 1 c. Melon 1 cup NSA Lemonade 1 cup Unsweetened Tea Notes: 15 Food Fitness First, Inc. All rights reserved.
Fast Food Selection Guide Diabetes FOOD SPIRAL Diabetes FOOD SPIRAL
Diabetes FOOD SPIRAL Breakfast Egg White & Cheese on Flatbread Egg White & Cheese with Avocado on Flatbread Black Forest Ham, Egg and Cheese on Flatbread Breakfast BMT Melt with Egg on Flatbread 6 Bacon, Egg White & Cheese with Avocado 6 Black Forest Ham, Egg White and Cheese Bacon, Egg White & Cheese on Flatbread Black Forest Ham, Egg White and Cheese on Flatbread Steak, Egg White & Cheese on Flatbread Sunrise Subway Melt with Egg White on Flatbread Sunrise Subway Melt with Egg on Flatbread 6 Breakfast BMT Melt with Egg White 6 Bacon, Egg White & Cheese 6 Egg White & Cheese 6 Sunrise Subway Melt with Egg White 6 Steak, Egg & Cheese 6 Sunrise Subway Melt with Egg 6 Bacon, Egg & Cheese with Avocado Egg & Cheese on Flatbread Steak, Egg & Cheese on Flatbread 6 Egg White & Cheese with Avocado 6 Steak, Egg White & Cheese 6 Breakfast BMT Melt with Egg Bacon, Egg White & Cheese with Avocado on Flatbread Breakfast BMT Melt with Egg White on Flatbread Bacon, Egg & Cheese with Avocado on Flatbread Bacon, Egg & Cheese on Flatbread 6 Western, Egg White & Cheese 6 Bacon, Egg & Cheese 6 Black Forest Ham, Egg and Cheese 6 Egg & Cheese 6 Western, Egg & Cheese
Diabetes FOOD SPIRAL Lunch & Dinner 1Y 1R Black Forest Ham Salad Turkey Breast & Ham Salad Turkey Breast Salad Veggie Delight Salad Chicken Noodle Soup Golden Broccoli & Cheese Soup Sweet Onion Chicken Teriyaki Salad Turkey Jalapeno Melt Salad Clam Chowder Creamy Wild & Brown Rice Soup Loaded Baked Potato Soup Poblano Corn Chowder 6 BLT BLT with Avocado Salad Chipotle Chicken & Cheese Salad Chipotle Steak & Cheese Salad Sriracha Chicken Melt Salad Sriracha Steak Melt Salad 6 Veggie Delight Roast Beef Mini Sub 3G Creamy Chicken and Dumplings Soup 6 Chicken Cordon Bleu Melt 6 Cold Cut Combo Veggie Delight Mini Sub 3G Green Chili & Tomato Soup 6 Italian BMT Oven Roasted Chicken Salad 3G Vegetable Beef Soup 6 Sriracha Chicken Melt Roast Beef Salad 6 Black Forest Ham 6 Tuscan Chicken Melt Subway Club Salad 6 Oven Roasted Chicken 6 Sweet Onion Chicken Teriyaki Black Forest Ham Mini Sub 6 Roast Beef Turkey Breast Mini Sub 6 Subway Club Applewood Pulled Pork Salad 6 Turkey Breast Double Chicken Salad Salad 6 Turkey Breast & Ham Tuscan Chicken Salad Chicken Cordon Bleu Salad Chicken Teriyaki with Spinach Salad Steak & Bacon Melt Salad
Diabetes FOOD SPIRAL Lunch & Dinner Desserts 6 Tuna 6 Spicy Italian Apple Slices Big Hot Pastrami Salad 6 Spicy Tuna Big Philly Cheesesteak Salad 6 Turkey Jalapeno Gingerbread Cookie Spicy Tuna Salad Fritos Chicken Enchilada Salad Cheese Flatizza Pepperoni Flatizza Birthday Berry Cookie Veggie Flatizza Spicy Italian Flatizza Chocolate Chip Cookie Beef Chili Chocolate Chunk Cookie Chili Con Carne 6Y 6 Big Philly Cheesesteak Double Chocolate Cookie 6R 6 Big Hot Pastrami M & M Cookie 5G Minestrone 6R 6 Chicken & Bacon Ranch Melt Oatmeal Raisin Cookie 6 Meatballs Marinara 6 Sriracha Steak Melt 6 Steak & Bacon 6R 6R 6 Chipotle Steak & Cheese with Avocado 6 Fritos Chicken Enchilada Melt Peanut Butter Cookie Raspberry Cheesecake Cookie Sugar Cookie 6 Steak & Cheese White Macademia Nut Cookie 6 Subway Melt Sugar Cookie White Macademia Nut Cookie