MENUS DAY With Meat Special Breakfast I Diet Instant Hot Cereal with Maple Syrup and Blueberries (page 35) Coffee/tea water Orange-Crumbed French Toast (page 38) Bannock Cakes (page 34) Coffee/tea water Mid-Mning wedge Laughing Cow cheese spread with 3 sticks celery 2 cup baby carrots with tablespoon ranch dressing Lunch Soup and Sandwich: cup broth-based vegetable soup; tuna sandwich made with 2 slices low-carb bread*, 4 cup water-packed solid tuna, 2 teaspoons low-cal mayo, lettuce, tomato, onion, etc. sugar-free gelatin dessert Easy Tomato, Barley and Basil Soup (page 45) I Diet Tuna Salad wrap (page 62) sugar-free gelatin dessert Afternoon I Diet Hot Cold Chocolate (page 253) apple and tablespoon peanuts (4 individual peanuts) Dinner 4 ounces grilled skinless chicken breast heaped with 3 cup cooked pinto beans, 4 cup salsa, tablespoon grated Parmesan cheese, 2 teaspoons low-fat sour cream, optional chopped fresh cilantro 2 cups sliced fresh tomato and cucumber with teaspoon olive oil and fresh lemon juice Mexican Lettuce Wraps (page 94) Tanzanian Chicken Kebabs (page 95) with Cucumber-Mint Raita (page 74) Side salad of baby greens with drizzle of olive oil and fresh lemon juice Dessert Ice Cream Sundae (page 236) 2 3 cup raspberries with 2 tablespoons light whipped cream Refreshing Limonata (page 250) *Asterisks mark items that vary a lot in composition and size. Check the Savvy Shopper 92
Vegetarian STAGE II I Diet Instant Hot Cereal with Maple Syrup and Blueberries (page 35) Coffee/tea water Orange-Crumbed French Toast (page 38) Bannock Cakes (page 34) Coffee/tea water 2 cup low-fat cottage cheese with 3 sweet red pepper 2 low-fat mozzarella cheese sticks Soup and Sandwich: cup broth-based vegetable soup; cheese sandwich made with 2 slices low-carb bread*, slice cheese, teaspoon low-cal mayo, mustard, lettuce, tomato, onion, etc. sugar-free gelatin dessert Easy Tomato, Barley and Basil Soup (page 45) Broiled Tofu sandwich (page 6) sugar-free gelatin dessert I Diet Hot Cold Chocolate (page 253) apple and tablespoon peanuts (4 individual peanuts) Easy Bean-and-Cheese Burritos (page 269) 2 cups sliced fresh tomato and cucumber with teaspoon olive oil and fresh lemon juice Mixed Vegetable Curry (page 29) Moong Dal Stew (page 222) with teaspoon Lemon and Date Chutney (page 223) mango chutney and 2 tablespoons low-fat plain yogurt 2 cup Boiled Barley* (page 27) small low-carb pita bread* cup fresh mango 2 3 cup raspberries with 2 tablespoons light whipped cream Refreshing Limonata (page 250) directy (Appendix E) f help in choosing suitable products f your diet. 93
MENUS DAY 2 With Meat Continental Breakfast cup complete high-fiber cereal* with 2 cup nonfat % milk 2 cup sliced strawberries Coffee/tea water 3 cup high-fiber cereal* with 2 tablespoons granola, 2 pecan halves and 2 cup nonfat % milk 4 Spicy Prunes (page 4) 2 cup sliced strawberries Coffee/tea water Mid-Mning 2 part-skim mozzarella cheese sticks small high-protein, high-fiber snack bar** and plum kiwi Lunch Asian Salad Plate: 2 3 cups salad greens and non-starchy veggies, 2 slices (2 ounces) chicken breast, 3 cup legumes, tablespoon mandarin ange segments, teaspoon sesame seeds, 2 tablespoons low-cal Asianstyle dressing I Diet Chicken Salad wrap (page 6) Indian Kebab Wrap (page 65) 2 3 palm hearts Afternoon Attack Pack (page 248) I Diet Cereal Dessert (page 236) Dinner Veggie burger served on a low-carb roll*, lettuce, tomato, onion, teaspoon low-fat mayo, relish, ketchup 2 cups broccoli (no sauce) with teaspoon low-fat sour cream and fresh lemon juice Side salad of crispy romaine with 2 teaspoons low-fat blue cheese dressing The Ultimate I Burger (page 264) Belgian-Style Beef Stew (page 266) Iceberg Wedges with Blue Cheese (page 69) 2 cups steamed broccoli with teaspoon low-fat sour cream and fresh lemon juice Dessert Almost Apple Cobbler (page 245) Orange Flan (page 24) Fennel Infusion (page 25) 94 *Asterisks mark items that vary a lot in composition and size. Check the Savvy Shopper **Small high-protein, high-fiber snack bars contain 80 to 00 calies.
Vegetarian STAGE II cup complete high-fiber cereal* with 2 cup nonfat % milk 2 cup sliced strawberries Coffee/tea water 3 cup high-fiber cereal* with 2 tablespoons granola, 2 pecan halves and 2 cup nonfat % milk 4 Spicy Prunes (page 4) 2 cup sliced strawberries Coffee/tea water 2 part-skim mozzarella cheese sticks small high-protein, high-fiber snack bar** and plum kiwi Asian Salad Plate: 2 3 cups salad greens and non-starchy veggies, hard-boiled egg, 3 cup legumes, tablespoon mandarin ange segments, teaspoon sesame seeds, 2 tablespoons low-cal Asian-style dressing Vegetarian Chicken Salad wrap (page 6) Leftover curry (page 29) in a small low-carb pita bread with side salad of romaine 2 3 palm hearts 6 ounces sugar-free, low-fat yogurt with 4 pecan halves 2 cup low-fat cottage cheese Veggie burger served on a low-carb roll* with lettuce, tomato, onion, teaspoon low-fat mayo, relish, ketchup 2 cups broccoli (no sauce) with teaspoon low-fat sour cream and fresh lemon juice Side salad of crispy romaine with 2 teaspoons low-fat blue cheese dressing Vegetarian Burger Delight (page 89) Iceberg Wedges with Blue Cheese (page 69) 2 cups steamed broccoli snow peas with teaspoon low-fat sour cream and fresh lemon juice Almost Apple Cobbler (page 245) Orange Flan (page 24) Fennel Infusion (page 25) directy (Appendix E) f help in choosing suitable products f your diet. Check the Savvy Shopper directy f suitable brands. 95
MENUS DAY 3 With Meat Continental Breakfast 2 slices low-carb bread* with 2 teaspoons low-fat cream cheese, peanut butter fruit spread 2 cup melon chunks 2 grapefruit Coffee/tea water 2 slices low-carb bread* I Diet Soda Bread (page 60) with 2 teaspoons lowfat cream cheese, peanut butter fruit spread 4 cup nonfat plain Greek yogurt with 2 cup sliced strawberries 2 grapefruit Coffee/tea water Mid-Mning I Diet Hot Cold Chocolate (page 253) cup grapes and 4 pecan halves Lunch Picnic Plate: sliced apple and " cube ( ounce) extra-sharp 50% reduced-fat cheddar cheese 6 ounces sugar-free, low-fat yogurt sprinkled with 3 tablespoons me high-fiber cereal* Hummus and Veggie Plate with Spicy Sesame Cracker Chips (page 82) Masala Tea (page 252) and/ water, diet soda coffee/tea Afternoon small high-protein, high-fiber bar** and 3 sweet red pepper Strawberry-Blueberry Smoothie (page 270) Dinner 4 ounces plain grilled fish with 2 tablespoons low-cal sauce 2 cups green beans (no sauce) Side salad of baby spinach with drizzle of olive oil, balsamic vinegar and 2 teaspoons dried cranberries Cajun Cod (page 206) Baked Salmon with Lemon-Dill Sauce (page 203) 2 cups steamed asparagus cup A Perfect Ratatouille (page 228) Side salad of baby spinach with drizzle of olive oil, balsamic vinegar and 2 teaspoons dried cranberries Dessert Ginger-Pecan Crunch (page 237) Indian Barley Pudding (page 242) 96 *Asterisks mark items that vary a lot in composition and size. Check the Savvy Shopper **Small high-protein, high-fiber snack bars contain 80 to 00 calies.
Vegetarian STAGE II 2 slices low-carb bread* with 2 teaspoons low-fat cream cheese, peanut butter fruit spread 2 cup melon chunks 2 grapefruit Coffee/tea water 2 slices low-carb bread* I Diet Soda Bread (page 60) with 2 teaspoons low-fat cream cheese, peanut butter fruit spread 4 cup nonfat plain Greek yogurt with 2 cup sliced strawberries 2 grapefruit Coffee/tea water I Diet Hot Cold Chocolate (page 253) cup grapes and 4 pecan halves Picnic Plate: sliced apple and " cube ( ounce) extra-sharp 50% reduced-fat cheddar cheese 6 ounces sugar-free, low-fat yogurt sprinkled with 3 tablespoons me high-fiber cereal* Thai Salad with Warm Peanut Sauce (page 77) Hummus and Veggie Plate with Spicy Sesame Cracker Chips (page 82) Masala Tea (page 252) and/ water, diet soda coffee/tea small high-protein, high-fiber bar** and 3 sweet red pepper Strawberry-Blueberry Smoothie (page 270) 2 veggie hot dogs with a low-carb roll* on the side, ketchup and mustard 2 veggie hot dogs and 2 cup baked beans Side salad of baby spinach with drizzle of olive oil, balsamic vinegar and 2 teaspoons dried cranberries 2-egg omelet prepared with 2 teaspoon tub margarine 2 cup Wheat Berry Salad (page 80) Vegetarian Home Run Hot Dogs (page 93) Side salad of baby spinach with drizzle of olive oil, balsamic vinegar and 2 teaspoons dried cranberries Ginger-Pecan Crunch (page 237) Indian Barley Pudding (page 242) directy (Appendix E) f help in choosing suitable products f your diet. Check the Savvy Shopper directy f suitable brands. 97
MENUS DAY 4 With Meat Cooked Breakfast egg fried/boiled/poached and slice low-carb toast* with teaspoon tub margarine 2 cup melon chunks Coffee/tea water Bacon and Eggs Breakfast (page 37) Vegetable Frittata (page 36) 2 cup Plum Compote (page 4) melon chunks Coffee/tea water Mid-Mning Attack Pack (page 248) apple and 3 dried black mission figs Lunch Soup and Sandwich: cup French onion soup (no cheese); roast beef sandwich made with 2 slices low-carb bread*, 2 slices (2 ounces) roast beef with no visible fat, teaspoon mustard, lettuce, tomato, sliced onion, etc. sugar-free gelatin dessert Costa Rican Black Bean Soup (page 48) Side salad with tablespoon grated cheese and 2 teaspoons low-cal dressing sugar-free gelatin dessert Afternoon I Diet Hot Cold Chocolate (page 253) 2 cup low-fat cottage cheese with 3 sweet pepper Dinner 4 ounces grilled skinless chicken breast with 2 tablespoons low-cal sweet-and-sour sauce cup Chinese-style veggies Mixed garden side salad with drizzle of olive oil and vinegar Hoisin Pk (page 92) with Asian Coleslaw (page 75) Mixed garden side salad with Rosemary-Thyme Dressing (page 262) Dessert Chocolate Cereal Dessert (page 236) ripe pear with teaspoon warm caramel sauce *Asterisks mark items that vary a lot in composition and size. Check the Savvy Shopper 98
Vegetarian STAGE II egg fried/boiled/poached and slice lowcarb toast* with teaspoon tub margarine 2 cup melon chunks Coffee/tea water Vegetable Frittata (page 36) 2 cup Plum Compote (page 4) melon chunks Coffee/tea water Attack Pack (page 248) apple and 3 dried black mission figs 2 cups thick soup such as lentil minestrone with tablespoon grated cheese topping Side salad with tablespoon grated cheese and 2 teaspoons low-calie dressing sugar-free gelatin dessert Costa Rican Black Bean Soup (page 48) Side salad with tablespoon grated cheese and 2 teaspoons low-cal dressing sugar-free gelatin dessert I Diet Hot Cold Chocolate (page 253) 2 cup low-fat cottage cheese with 2 sweet pepper cup cucumber slices with tablespoon low-cal dressing grilled cheese sandwich made with 2 slices low-carb bread* and " cube ( ounce) 50% fat-reduced sharp cheddar 2 cup baked beans Mushroom and Barley Risotto (page 28) Watercress and Orange Salad with Parmesan Toasts and Hummus (page 7) Spicy Tofu and Mixed Vegetable Stir-Fry (page 206) Chocolate Cereal Dessert (page 236) ripe pear with teaspoon warm caramel sauce directy (Appendix E) f help in choosing suitable products f your diet. 99
MENUS DAY 5 With Meat Hot Cereal Breakfast I Diet Instant Hot Cereal with Raisins, Pecans and Cinnamon (page 35) Coffee/tea water Irish Oatmeal (page 33) Coffee/tea water Mid-Mning I Diet Hot Cold Chocolate (page 253) 6 ounces sugar-free, low-fat yogurt with teaspoon dried fruit Lunch Ham and Cheese Salad Plate: 2 3 cups salad greens and non-starchy veggies, 3 cup legumes, 2 slices (2 ounces) ham, 2 tablespoons feta cheese, 2 tablespoons low-cal dressing 4 cup frozen grapes Apple, Walnut and Blue Cheese Salad (page 68) Bibb Salad with Mushrooms and Shaved Parmesan (page 70) slice I Diet Soda Bread (page 60) low-carb toast* Afternoon small high-protein, high-fiber bar** and 2 ange 2 cup low-fat cottage cheese with 4 cup baby carrots Dinner No-Fuss Pizza (page 2) Cheese-and-veggie wrap: low-carb ttilla* filled with warmed 2 cup grilled veggies, 4 cup legumes bean salad, 2 tablespoons low-cal Alfredo sauce large tomato, sliced, with chopped fresh basil and drizzle of olive oil and balsamic vinegar John s Pasta Supper (page 23) Italian Meatballs (page 262) Flentine Braised Kale (page 227) Tomato Salad (page 72) Dessert Chocolate-Raspberry Parfait (page 237) Chocolate-Tipped Strawberries and Cream (page 246) *Asterisks mark items that vary a lot in composition and size. Check the Savvy Shopper **Small high-protein, high-fiber snack bars contain 80 to 00 calies. 00
I Diet Instant Hot Cereal with Raisins, Pecans and Cinnamon (page 35) Coffee/tea water Vegetarian Irish Oatmeal (page 33) Coffee/tea water STAGE II I Diet Hot Cold Chocolate (page 253) 6 ounces sugar-free, low-fat yogurt with teaspoon dried fruit Cheese Salad Plate: 2 3 cups salad greens and non-starchy veggies, 2 cup legumes, slice cheese, teaspoon sunflower seeds, 2 tablespoons low-cal dressing 4 cup frozen grapes Mexican Black Beans with Chips, Salsa and Sour Cream (page 265) Bibb Salad with Mushrooms and Shaved Parmesan (page 70) slice I Diet Soda Bread (page 60) low-carb toast* small high-protein, high-fiber bar** and 2 ange 2 cup low-fat cottage cheese with 4 cup baby carrots No-Fuss Pizza (page 22) Cheese-and-veggie wrap: low-carb ttilla* filled with 2 cup warmed grilled veggies, 4 cup legumes bean salad, 2 tablespoons low-cal Alfredo sauce large tomato, sliced, with chopped fresh basil and drizzle of olive oil and balsamic vinegar Barbecue Vegetable Pizza (page 22) Stuffed Green Peppers (page 26) Afghan Stuffed Peppers (page 268) Tomato Salad (page 72) Chocolate-Raspberry Parfait (page 237) Chocolate-Tipped Strawberries and Cream (page 246) directy (Appendix E) f help in choosing suitable products f your diet. Check the Savvy Shopper directy f suitable brands. 0
MENUS DAY 6 With Meat Continental Breakfast cup complete high-fiber cereal* with 2 cup nonfat % milk 2 ange Coffee/tea water 3 cup high-fiber cereal* with 2 tablespoons granola, 2 teaspoons raisins and 2 cup nonfat % milk 2 ange Coffee/tea water Mid-Mning I Diet Hot Cold Chocolate (page 253) 2 cup low-fat cottage cheese with 3 celery sticks Lunch Chicken Caesar wrap: small lowcarb ttilla* filled with 2 slices (2 ounces) chicken, tablespoon low-cal Caesar dressing, tablespoon grated Parmesan cheese, chopped lettuce Side salad with 2 teaspoons low-cal dressing sugar-free gelatin dessert Thai Chicken Salad with Warm Peanut Sauce (page 77) Crispy Taco Pinto Bean Salad (page 8) sugar-free gelatin dessert Afternoon Attack Pack (page 248) I Diet Cereal Dessert (page 236) Dinner 3 ounces grilled salmon on a toasted low-carb roll* with teaspoon lowfat mayo, fresh lemon juice, lettuce, tomato 2 cups cooked snow peas (no sauce) Perfect Grill shrimp chicken with Creamy Mustard Sauce (page 99) 2 cups grilled mixed veggies Side salad with drizzle of olive oil and vinegar Dessert cup sugar-free fresh fruit salad Baked Apples with Figs (page 243) *Asterisks mark items that vary a lot in composition and size. Check the Savvy Shopper 02
Vegetarian STAGE II cup complete high-fiber cereal* with 2 cup nonfat % milk 2 ange Coffee/tea water 3 cup high-fiber cereal* with 2 tablespoons granola, 2 teaspoons raisins and 2 cup nonfat % milk 2 ange Coffee/tea water I Diet Hot Cold Chocolate (page 253) 2 cup low-fat cottage cheese with 3 celery sticks Cannellini Caesar wrap: small low-carb ttilla* filled with 4 cup cooked cannellini beans, tablespoon low-cal Caesar dressing, 2 tablespoons grated Parmesan cheese, chopped lettuce Side salad with 2 teaspoons low-cal dressing sugar-free gelatin dessert West African Bean Cakes with Spicy Dip and Green Salad (page 224) Thai Salad with Warm Peanut Sauce (page 77) sugar-free gelatin dessert Attack Pack (page 248) I Diet Cereal Dessert (page 236) 2-egg omelet prepared with 2 teaspoon tub margarine slice lightly buttered low-carb toast* 2 cups mixed garden salad with tablespoon low-cal dressing Hoisin Tofu (page 20) 2 cups grilled mixed veggies Side salad with drizzle of olive oil and vinegar cup sugar-free fresh fruit salad Baked Apples with Figs (page 243) directy (Appendix E) f help in choosing suitable products f your diet. 03
MENUS DAY 7 With Meat Continental Breakfast 2 slices low-carb bread* with 2 teaspoons low-fat cream cheese, peanut butter fruit spread 2 cup fresh pineapple chunks Coffee/tea water 2 slices low-carb bread* I Diet Soda Bread (page 60) with 2 teaspoons low-fat cream cheese, peanut butter fruit spread 2 cup Homemade Cinnamon Applesauce (page 40) fresh pineapple chunks Coffee/tea water Mid-Mning 2 part-skim mozzarella cheese sticks and 3 sweet red pepper Lunch Soup and Salad: cup hearty soup* such as lentil minestrone; side salad with teaspoon sunflower seeds and 2 teaspoons low-cal dressing apple Spicy Stew, Nth African Style (page 55) apple Afternoon I Diet Hot Cold Chocolate (page 253) 6 ounces sugar-free, low-fat yogurt with 2 pecan halves Dinner 4 ounces grilled skinless chicken breast with 2 tablespoons low-fat Alfredo sauce cup cooked green peas (no sauce) Mixed garden side salad with 2 teaspoons low-cal dressing Sallat of Field Greens and Herbs (page 67) Arista Chicken (page 97) Veal Scaloppine in Creamy Mushroom Sauce (page 9) Summer Squash with Butter and Sage (page 23) Dessert Chocolate Cereal Dessert (page 236) Chocolate Bread Pudding (page 240) *Asterisks mark items that vary a lot in composition and size. Check the Savvy Shopper **Small high-protein, high-fiber snack bars contain 80 to 00 calies. 04
Vegetarian STAGE II 2 slices low-carb bread* with 2 teaspoons low-fat cream cheese, peanut butter fruit spread 2 cup fresh pineapple chunks Coffee/tea water 2 slices low-carb bread* I Diet Soda Bread (page 60) with 2 teaspoons low-fat cream cheese, peanut butter fruit spread 2 cup Homemade Cinnamon Applesauce (page 40) fresh pineapple chunks Coffee/tea water 2 part-skim mozzarella cheese sticks and 3 sweet red pepper Soup and Salad: cup hearty soup* such as lentil black bean; side salad with teaspoon sunflower seeds and 2 teaspoons low-cal dressing Spicy Stew, Nth African Style (page 55) apple apple I Diet Hot Cold Chocolate (page 253) small high-protein, high-fiber bar** and 2 ange cup cooked whole-wheat pasta with 2 cup tomato sauce and 2 tablespoons grated Parmesan cheese 2 cups mixed garden side salad with tablespoon low-cal dressing Sallat of Field Greens and Herbs (page 67) Tomato and Broccoli Lasagna (page 25) Summer Squash with Butter and Sage (page 23) Chocolate Bread Pudding (page 240) 4 ounces 2% plain Greek yogurt with 4 cup fresh fruit and 2 pecan halves directy (Appendix E) f help in choosing suitable products f your diet. Check the Savvy Shopper directy f suitable brands. 05