Eat What You Love Quick & Easy Menus

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Eat What You Love Quick & Easy Menus 5-Ingredient Banana-Oat Pancakes for One (p. 70) 2 Tablespoons Sugar-free Syrup 5-Ingredient Banana-Oat Pancakes for One (p. 70) 2 Tablespoons Sugar-free Syrup ½ cup strawberries or raspberries 5-Ingredient Banana-Oat Pancakes for One (p. 70) 2 Tablespoons Sugar-free Syrup 1 cup strawberries or raspberries Teriyaki Salmon and Spinach Salad (p.156, can substitute chicken) Iced Tea Teriyaki Salmon and Spinach Salad (p.156, can substitute chicken) 1 stick reduced fat string cheese 1 stick reduced fat string cheese 1 medium apple Chicken Enchilada Tacos (p.130) shredded lettuce & diced tomato 1 cup steamed broccoli ½ cup instant brown rice Chicken Enchilada Tacos (p.130) shredded lettuce & diced tomato 1 cup steamed broccoli 2/3 cup instant brown rice Teriyaki Salmon and Spinach Salad (8 ounces salmon) Wheat Roll w/2 tsp. marg Iced Tea 1 stick reduced fat string cheese 1 medium apple Chicken Enchilada Tacos (p.130) shredded lettuce & diced tomato 1 cup steamed broccoli sugar-free diet chocolate pudding cup OR 2-Minute Chocolate Cup Cake for One (+60 cal, 2 gms fat, 4 gms carb, 2 SP) Calories: 1170 Fat: 38 grams (Sat Fat 11 g) Carbohydrate: 138 gms Fiber: 22 gms Protein: 75 gms Sodium: 2140 mg SP = 26 2-Minute Chocolate Cup Cake for One (p. 281) Calories: 1575 Fat: 48 (Sat Fat 14 gms) Carbohydrate: 188 gms Fiber: 28 gms Protein: 96 gms Sodium: 2230 mg 2-Minute Chocolate Cup Cake for One (p. 281) Calories: 1910 Fat: 63 (Sat Fat 17g): Carbohydrates: 221 gms Fiber: 36 gms Protein: 120 gms Sodium: 2400 mg

Eat What You Love Quick & Easy - Menus Make-Ahead Bacon Cheddar Burrito (p. 59) ½ cup 1% milk Make-Ahead Bacon Cheddar Burrito (p. 59) Make-Ahead Bacon Cheddar Burrito (p. 59) medium orange 1/2 cup fresh or frozen berries 1/2 cup fresh or frozen berries 1 cup fresh or frozen berries Cheesy Cauliflower Soup (p. 104) Harvest Chicken Salad Sandwich (p. 124) 1 handful carrot sticks 1 cup raw broccoli/celery/pea pods 2 Tbsp. low-fat Ranch dressing Penne Pasta with Sausage and Kale (p.163) 2 cups mixed greens with Tomato Balsamic Vinaigrette (p. 140) 1 cup 80-calorie Greek Yogurt ½ small banana Calories: 1175 Fat: 38 (Sat. Fat 38 g): Carbohydrates: 137 gms Fiber: 32 gms Protein: 85 gms Sodium: 2140 mg SP: 28 Cheesy Cauliflower Soup (p. 104) Harvest Chicken Salad Sandwich (p. 124) 1 handful carrot sticks 1 cup raw broccoli/celery/pea pods 2 Tbsp. low-fat Ranch dressing Penne Pasta with Sausage and Kale (p.163) 2 cups mixed greens with Tomato Balsamic Vinaigrette (p. 140) wheat roll with 2 tsp. marg. 1 cup 80-calorie Greek Yogurt 1 small banana 2 tablespoons chopped nuts Calories: 1570 Fat 52 (Sat Fat 12 g) Carbohydrates: 184 gms Fiber: 37 gms Protein: 105 gms Sodium: 2450 mg Cheesy Cauliflower Soup (p. 104) Harvest Chicken Salad Sandwich (p. 124) 1 handful carrot sticks 2 cups raw broccoli/celery/pea pods 4 Tbsp. low-fat Ranch dressing Penne Pasta with Sausage and Kale (p.163, 1 ½ servings) 2 cups mixed greens with Tomato Balsamic Vinaigrette (p. 140) wheat roll with 2 tsp. marg 1 cup 80-calorie Greek Yogurt 1 medium banana 2 tablespoons chopped nuts Calories: 1950 Fat: 56 (Sat Fat 13 g) Carbohydrates: 221 Fiber: 42 gms Protein: 117 gms Sodium: 2625 mg

Eat What You Love Quick & Easy Menus Cinnamon Chai Oatmeal (p. 63) 1/2 cup low-fat milk 1/2 cup low fat cottage cheese 1 Tbsp. reduced sugar jam 2 Tbsp. sliced almonds Tuna n Egg Salad Sandwich (p. 122) 2 cups mixed greens w/ 1 cup snap peas 2 Tbsp. reduced fat dressing Cinnamon Chai Oatmeal (p. 63) 1/2 cup low-fat milk 1 soft or hard boiled egg 3/4 cup low fat cottage cheese ½ cup peach slices 2 Tbsp. sliced almonds Tuna n Egg Salad Sandwich (p. 122) 2 cups mixed greens w/1 cup snap peas 2 Tbsp. reduced fat dressing 8 walnut halves Teriyaki Fried Chicken (p. 213) Pan Roasted Broccolini (p. 194) 1/2 cup instant brown rice Teriyaki Fried Chicken (p. 213) Pan Roasted Broccolini (p. 194) No-sugar added hot chocolate 2-Minute Pumpkin Pie (p.273) 2 Tbsp. light whipped topping Calories: 1200 Fat: 31 gms (Sat Fat 7 g) Carbohydrates: 143 Fiber: 24 gms Protein: 85 gms Sodium: 2010 mg SP 29 Calories: 1560 Fat: 48 gms (Sat Fat 10g ) Carbohydrates: 182 gms Fiber: 29 gms Protein: 107 gms Sodium: 2390 mg Cinnamon Chai Oatmeal (p. 63) 1/2 cup low-fat milk 1 soft or hard boiled egg 1/2 cup plain Greek yogurt 1 Tbsp. reduced sugar jam 2 Tbsp. sliced almonds Loaded Philly Cheesesteak (p. 122) 2 cups mixed greens w/1 cup snap peas 2 Tbsp. reduced fat dressing 8 walnut halves Teriyaki Fried Chicken (p. 213) Pan Roasted Broccolini (p. 194) 2 cups spinach salad mix w/ 2 Tbsp. low-fat Oriental dressing 2-Minute Pumpkin Pie (p.273) 2 Tbsp. light whipped topping 2 graham cracker squares Calories: 1960 Fat: 56 gms (Sat Fat 15g) Carbohydrates: 2530 gms Fiber: 27 gms Protein:125 gms Sodium: 2480 mg

Eat What You Love Quick & Easy - Menus 5-Minute Pizzas (p.62) ½ cup light orange juice 5-Minute Pizzas (p.62) 1 cup light orange juice 5-Minute Pizzas (p.62) 1 cup light orange juice ½ cup blueberries 3/4 cup blueberries ½ cup blueberries blended with 1/2 cup low fat milk, 1/4 cup plain Greek yogurt,1 tablespoon honey and ice Good & Easy Turkey Chili (p.115) 2 Tbsp. grated low fat cheddar cheese 1 ½ cups spinach with grated carrot 2 Tbsp. Buttermilk dressing (p. 309) Good & Easy Turkey Chili (p.115) (1 ½ cups) 3 Tbsp. plain low fat Greek yogurt 2 Tbsp. grated low fat cheddar cheese 1 ½ cups spinach with grated carrot 2 Tbsp. Buttermilk dressing (p. 309 1 stick reduced fat string cheese 1 medium apple 1 stick reduced fat string cheese 15-Minute Upside-Down Shepherd s Pie (p. 232) 1 ½ cups green salad 2 Tbsp. low-fat Italian dressing ½ cup low fat milk 2-Minute Pumpkin Pie (p.273) 2 Tbsp. light whipped topping Calories: 1170 Fat 40 gms (Sat Fat 14 g) Carbohydrates: 126 gms Fiber: 22 gms Protein: 82 gms Sodium: 1850 mg SP: 31 15-Minute Upside-Down Shepherd s Pie (p. 232) 1 ½ cups green salad 2 Tbsp. low-fat Italian dressing 3/4 cup light vanilla ice cream 1/4 cup blueberries 2 Tbsp. chopped nuts Calories: 1520 Fat 54 gms (Sat Fat 19g) Carbohydrates: 184 gms Fiber: 31 gms Protein: 103 gms Sodium: 2240 mg Good & Easy Turkey Chili (p.115) (1 ½ cups) 3 Tbsp plain low fat Greek yogurt 2 Tbsp. grated low fat cheddar cheese 8 saltines (or wheat crackers) 1 ½ cups spinach with grated carrot 2 Tbsp. Buttermilk dressing (p. 309) 1 medium apple 1 stick reduced fat string cheese 2-ounces reduced sodium sliced turkey 15-Minute Upside-Down Shepherd s Pie (p. 232) 1 ½ cups green salad 2 Tbsp. low-fat Italian dressing 3/4 cup light vanilla ice cream 1/2 cup blueberries Calories: 1945 Fat 58 (Sat Fat 21 g): Carbohydrates: 220 gms Fiber: 33 gms Protein: 123 gms Sodium: 2510 mg

Eat What You Love Quick & Easy Menus Oatmeal Cookie Smoothie (p.44) Oatmeal Cookie Smoothie (p.44) Oatmeal Cookie Smoothie (p.44) Chicken BLT Salad with Ranch Dressing (p.153) 3/4 cup 1% milk Chicken BLT Salad with Ranch Dressing (p.153) wheat roll Chicken BLT Salad with Ranch Dressing (p.153) wheat roll 1 small banana 1 small banana 1 Tbsp. nut butter (almond or peanut) Medium banana 1 ½ Tbsp. nut butter (peanut or almond) Tilapia Piccata (p. 248) Easiest Ever Glazed Carrots (p. 83) One-Pot Spaghetti and Spinach (p. 195) Tilapia Piccata (p. 248) Easiest Ever Glazed Carrots (p. 83) One-Pot Spaghetti and Spinach (p.195) Tilapia Piccata (p. 248) (7-ounce precooked weight of fish) Easiest Ever Glazed Carrots (p. 83) One-Pot Spaghetti and Spinach (p. 195) (1 ½ cups) Sugar-free pudding cup or fudge bar 80 to 100 calorie Greek yogurt cup 2-Minute Chocolate Cup Cake Calories: 1170 Fat: 36 gms (Sat Fat 10 g) Carbohydrates: 138 gms Fiber: 21 gms Protein: 80 gms Sodium:1380 mg SP: 27 Calories: 1550 Fat 50 gms (Sat Fat 14 g) Carbohydrates: 175 gms Fiber: 24 gms Protein: 108 gms Sodium: 1580 mg Calories: 1910 Fat 62 gms (Sat Fat 19 g) Carbohydrates: 216 gms Fiber: 29 gms Protein:125 gms Sodium: 2010 mg

Eat What You Love Everyday! Menus Cheesy Spinach Bake (p. 66) 1 slice light wheat toast w/1 tsp marg Cheesy Spinach Bake (p. 66, 1/4 of bake) 1 slice regular whole wheat toast (2 tsp. margarine) Cheesy Spinach Bake (p. 66, 1/4 of bake) 2 slices regular whole wheat toast (4 tsp. margarine) 1 medium tangerine 2 medium tangerines 2 medium tangerines Greek Flatbread Pizza (p.179) Iced tea 2 cups raw veggies with 2 Tbsp DIY Ranch Dressing Greek Flatbread Pizza (p. 179) topped with ½ cup shredded chicken breast Iced tea 2 cups raw veggies with 2 Tbsp DIY Ranch Dressing Greek Flatbread Pizza (p. 179) topped with ½ cup shredded chicken breast 1 cup grapes Iced tea 2 cups raw veggies with 3 Tbsp DIY Ranch Dressing Quickie Chicken & Shrimp Gumbo (p. 110) ½ cup instant brown rice 1 ½ cups green lettuce salad w/ cucumber, tomatoes, peppers and onions 2 Tbsp. low-fat dressing Quickie Chicken & Shrimp Gumbo (p. 110, 2 cup serving) 1 ½ cups green lettuce salad w/ cucumber, tomatoes, peppers and onions 2 Tbsp. low-fat dressing Quickie Chicken & Shrimp Gumbo (p. 110, 2 cup serving) 1 cup instant brown rice 1 ½ cups green lettuce salad w/ cucumber, tomatoes, peppers and onions 2 Tbsp. oil and vinegar dressing 1 small apple 2 teaspoons peanut butter 1 small apple 2 teaspoons peanut butter 1 slice low fat cheese (1-ounce) Calories: 1560 Fat 44 gms (Sat Fat 17 g) Carbohydrates: 176 gms Fiber: 40 gms Protein: 122 gms Sodium: 2660 mg 1 small apple 1 Tbsp. peanut butter Calories: 1160 Fat 35 gms (Sat fat 12 g) Carbohydrates: 140 Fiber: 32 gms Protein: 86 gms Sodium: 2190 mg SP: 26 Calories: 1935 Fat 62 (Sat Fat 20 g): Carbohydrates: 218 gms Fiber: 44 gms Protein: 128 gms Sodium: 2850 mg

Eat What You Love Everyday! Menus Easy Souffle for Two (p. 65) Easy Souffle for Two (p. 65) 2-ounces reduced sodium ham Easy Souffle for Two (p. 65) 2-ounces reduced sodium ham 8-ounces light orange juice 1/2 cup raspberries or sliced strawberries 1 cup raspberries or strawberries 1 cup raspberries or strawberries 100 calorie Greek Yogurt BLT Chicken Pizza (p. 178) 1 cup broccoli florets with 2 Tbsp. low fat Ranch dressing BLT Chicken Pizza (p. 178) 1 cup broccoli florets with 2 Tbsp. low fat Ranch dressing BLT Chicken Pizza (p. 178) 1 cup broccoli florets with 2 Tbsp. low fat Ranch dressing ½ cup unsweetened applesauce with cinnamon or 1 small apple 10 almonds Medium banana Medium banana (1/2 ounce) Pan Seared Filet Mignon with Rosemary Red Wine Sauce (p. 235) Last Minute Roasted Red Potatoes (p.192) 1 cup steamed green beans Pan Seared Filet Mignon with Rosemary Red Wine Sauce (p. 235, 6-ounce filet) Last Minute Roasted Red Potatoes (p.192) 1 cup steamed green beans roll with 2 teaspoons butter Pan Seared Filet Mignon with Rosemary Red Wine Sauce (p. 235, 7-ounce filet) Last Minute Roasted Red Potatoes (p.192) 1 roll with 2 teaspoons butter 1 1/2 cups steamed green beans 1 glass red or white wine Blueberry Cheesecake Pie Cup (p. 289) Blueberry Cheesecake Pie Cup (p. 289) Blueberry Cheesecake Pie Cup (p. 289) Calories: 1275 Fat:42 gms (Sat Fat 13 g) Carbohydrates: 128 gms Fiber: 20 gms Protein: 80 gms Sodium: 1560 mg SP: 32 Calories: 1545 Fat: 46 gms (Sat Fat 16 g) Carbohydrates: 170 gms Fiber: 24 gms Protein: 105 gms Sodium: 2370 mg Calories: 1945 Fat: 56 (Sat Fat 17): Carbohydrates: 210 gms Fiber: 26 gms Protein: 128 gms Sodium: 2490 mg

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