Here are sample menus that show you exactly how to eat. The first five days feature menus that incorporate recipes that you’ll find here. The rest of the menus (31 days’ worth) feature meals for those of you who don’t want to prepare recipes. By choosing a variety of foods from my food lists, you’ll easily get your complement of hormone balancers and detox foods. Each main meal equals approximately 400 calories; snacks equal around 100 to 150 calories. The menus contain the correct daily allotment of four proteins, three veggies, two fruits, two grains, and one fat.
(The recipes begin here.)
Goat Cheese and Tomato Basil Omelet (here)
Choice of: 1 orange, ½ grapefruit, 1 cup chopped mango, 2 kiwi fruits, or other fresh fruit
2 tablespoons almond or peanut butter on 6 whole-grain crackers
Asian Turkey Lettuce Wraps (here)
1 piece fresh fruit, any type
Grilled Stuffed Zucchini Rolls (here)
Cherry Tomato Salmon (here)
1 cup cooked brown rice
1 cup steamed vegetables, any type
1 cup decaf green tea mixed with a favorite herbal tea
1 cup Greek-style yogurt
1 banana
1 slice whole-grain toast with 1 pat butter
1 cup chopped fresh fruit, any type
Grilled Vegetable Chicken Bowl (here)
Caprese Kebab (here)
Thai Beef Stir-Fry (here)
1 cup cooked brown rice
1 cup decaf green tea mixed with a favorite herbal tea
Oatmeal, 1 cup
¼ melon
1 pear
1 ounce low-fat cheddar cheese
Pizza Margarita (here)
Tossed salad with 1 tablespoon salad dressing
Deviled Tomatoes (here)
Spicy Herb Chicken (here)
1 cup steamed vegetables: broccoli or spinach
1 cup decaf green tea mixed with a favorite herbal tea
Burrito Italiano (here)
1 cup chopped pineapple
1 tablespoon raw almonds
1 cup lentil or bean soup
Tossed Caesar salad (romaine lettuce) with 1 tablespoon low-fat Caesar salad dressing
Whey protein shake blended with 1 cup fresh strawberries
4 ounces lean hamburger patty, grilled or broiled
1 cup stewed tomatoes
1 cup cooked brown rice
1 cup decaf green tea mixed with a favorite herbal tea
1 cup oatmeal with 2 tablespoons walnuts or sunflower seeds sprinkled on top, sweetened with cinnamon and Truvia (stevia-based sweetener)
1 piece fresh fruit, any type
Whey protein shake
Tuna salad on lettuce and sliced tomato: water-packed tuna mixed with ¼ cup chopped celery, 2 tablespoons chopped onion, and 1 tablespoon low-fat mayonnaise
1 cup fresh blueberries
2 boiled eggs
Steak Fajitas (here)
Mexican Rice (here)
1 cup decaf green tea mixed with a favorite herbal tea
2 low-fat whole wheat tortillas, each filled with 1 scrambled egg and 1 tablespoon salsa
1 cup low-fat cottage cheese
1 piece fresh fruit
Mixed veggie salad with chicken breast and 2 tablespoons salad dressing
1 banana
4 ounces pork tenderloin
1 cup steamed veggies
1 baked yam
1 cup decaf green tea mixed with a favorite herbal tea
Whey protein shake blended with a handful of fresh spinach
1 cup frozen mixed berries
1 cup oatmeal with 2 tablespoons walnuts or sunflower seeds sprinkled on top, sweetened with cinnamon and Truvia (stevia-based sweetener)
2 cans (3 ounces each for a total of 6 ounces) water-packed tuna mixed with 1 tablespoon low-fat mayonnaise on a generous bed of greens
6 whole-grain crackers
2 boiled eggs
4 ounces grilled chicken with 1 cup asparagus or mixed veggies
1 cup chopped fresh pineapple
1 cup decaf green tea mixed with a favorite herbal tea
Whey protein shake, 1 serving, blended with 1 cup fresh berries
Oatmeal, 1 cup
2 tablespoons almonds
Dark green leafy salad with salad vegetables (green peppers, cucumbers, onions, et cetera) with 1 tablespoon low-fat salad dressing and 4 ounces grilled chicken breast
Whole-grain bread, 1 slice
1 apple
Low-fat mozzarella cheese, 1 stick
4 ounces grilled sirloin steak
1 cup steamed broccoli
1 sweet potato, baked
1 cup decaf green tea mixed with a favorite herbal tea
2 poached eggs
1 slice whole-grain toast with 1 pat butter
Choice of: 1 orange, ½ grapefruit, 1 cup chopped mango, or 2 kiwi fruits
1 cup low-fat cottage cheese
Pita sandwich: 1 whole-grain pita, 2 ounces low-fat feta cheese, 1 cup alfalfa sprouts, 1 small tomato (sliced), 1 tablespoon olive oil & vinegar dressing
1 apple or other fruit in season
4 ounces broiled or grilled sirloin steak
1 medium sweet potato
1 cup steamed veggies, such as yellow wax beans and carrots
1 cup decaf green tea mixed with a favorite herbal tea
1 cup low-fat cottage cheese
1 slice whole-grain toast with 1 pat butter
½ grapefruit
Whey protein shake
Shrimp salad: large bed of green leafy vegetables and sliced tomato, topped with 4 ounces boiled shrimp and 1 tablespoon olive oil & balsamic vinegar dressing
1 large peach, sliced
4 ounces roast Cornish game hen, skin removed
1 cup winter squash
1 cup decaf green tea mixed with a favorite herbal tea
1 cup Greek-style yogurt
1 cup oatmeal
Whey protein shake blended with one cup sliced strawberries
Greek pocket sandwich: ¼ cup reduced-fat feta cheese mixed with 1 tablespoon vinaigrette salad dressing, ½ cup chopped romaine lettuce, 2 tablespoons each minced onion, celery, and grated carrot, all put into whole wheat pita bread
1 banana
4 ounces grilled steak
1 cup butternut squash
1 cup steamed green beans, broccoli, zucchini, or cauliflower
1 cup decaf green tea mixed with a favorite herbal tea
2 boiled eggs
1 cup corn grits with a pat of butter
1 nectarine
Yogurt parfait: (1 cup Greek-style yogurt, layered with sliced banana)
4 ounces grilled chicken breast
3 new potatoes, boiled
1 cup steamed green beans
½ avocado, sliced, and 1 cup chopped assorted veggies
4 ounces grilled steak
2-bean salad: ½ cup kidney beans and 1 cup yellow wax beans on a generous bed of lettuce, drizzled with 2 teaspoons olive oil & 2 tablespoons balsamic vinegar
1 cup steamed asparagus
1 cup decaf green tea mixed with a favorite herbal tea
2 scrambled eggs
1 cup cooked cornmeal
½ grapefruit
2 tablespoons raw almond butter with 3 celery sticks
4 ounces baked chicken breast
1 cup steamed summer squash
1 cup chopped mango or other tropical fruit
4 ounces grilled sirloin steak
1 cup combined brown and wild rice
1 cup steamed broccoli or cauliflower
1 cup decaf green tea mixed with a favorite herbal tea
2 low-fat whole wheat tortillas; each filled with 1 scrambled egg and 1 tablespoon salsa
2 clementines
1 ounce any low-calorie cheese with 1 cup chopped raw veggies (carrots, green peppers, cucumbers, etc.)
Mixed veggie salad (lettuce, tomatoes, bell peppers, onions—virtually any salad vegetable), topped with 4 ounces grilled chicken breast and 2 tablespoons salad dressing
1 slice Ezekiel bread or any dark, nutty bread
1 banana and 10 nuts (such as almonds or walnuts)
4 ounces grilled or baked white fish such as tilapia or orange roughy
1 cup steamed yellow wax beans
1 baked yam
1 cup decaf green tea mixed with a favorite herbal tea
Whey protein shake blended with 1 handful frozen spinach and 1 cup frozen strawberries
1 cup oat bran with 2 tablespoons walnuts or sunflower seeds sprinkled on top, sweetened with cinnamon and Truvia (stevia-based sweetener)
4 ounces steamed shrimp (chopped), mixed with 1 tablespoon low-fat mayonnaise and served on a generous bed of greens
6 whole-grain crackers
2 boiled eggs
4 ounces baked turkey breast
1 cup steamed asparagus
1 cup chopped fresh melon (such as watermelon or cantaloupe)
1 cup decaf green tea mixed with a favorite herbal tea
Whey protein shake blended with 1 cup frozen blueberries
1 cup oatmeal
2 tablespoons almonds
1 apple
Salmon salad: dark green leafy salad with salad vegetables (lettuce, green peppers, cucumbers, onions, etc.), plus chilled steamed green beans with 1 tablespoon low-fat salad dressing and 4 ounces grilled or baked salmon
1 slice whole-grain bread
1 cup beans (kidney beans, black beans, garbanzo beans, etc.)
Low-fat mozzarella cheese, 1 stick
4 ounces baked pork tenderloin
1 cup greens (spinach, mustard greens, etc.)
1 baked sweet potato
1 cup decaf green tea mixed with a favorite herbal tea
2 poached eggs
1 slice whole-grain toast, with 1 pat butter
Choice of: 1 orange, ½ grapefruit, 1 cup chopped mango, or 2 kiwi fruits
1 cup low-fat cottage cheese
Pita sandwich: 1 whole-grain pita pocket, 2 ounces low-fat feta cheese, 1 cup alfalfa sprouts, 1 small tomato (sliced), 1 tablespoon olive oil & vinegar dressing
1 apple with 2 tablespoons raw almond butter
4 ounces broiled or grilled chicken breast
1 medium sweet potato
1 cup steamed zucchini
1 cup decaf green tea mixed with a favorite herbal tea
1 cup low-fat cottage cheese
1 slice whole-grain toast with 1 pat butter
½ grapefruit
Whey protein shake with 1 cup frozen raspberries
Shrimp or chicken salad: large bed of green leafy vegetables and sliced tomato, topped with 4 ounces boiled shrimp or chicken and 1 tablespoon dressing of olive oil & balsamic vinegar
1 piece of Ezekiel bread or dark, nutty bread
1 large peach with 1 ounce low-calorie cheese
4 ounces roast turkey, skin removed
1 cup winter squash
1 cup brown rice
1 cup decaf green tea mixed with a favorite herbal tea
1 cup Greek-style yogurt
1 orange
1 slice whole-grain toast with 1 pat butter
1 cup chopped fresh fruit, any type
10 nuts (such as almonds or walnuts)
Grilled vegetables (zucchini or summer squash, onions, bell peppers, etc.)
4 ounces breast of chicken or turkey
2 tablespoons almond or peanut butter on 6 whole-grain crackers
Filet mignon (size of your palm)
1 cup cooked brown rice
Large tossed salad with 1 tablespoon fat-free salad dressing
1 cup decaf green tea mixed with a favorite herbal tea
1 cup oatmeal
1 cup fresh cherries or other fruit in season
1 pear
1 ounce low-fat cheddar cheese
1 cup beans (kidney beans, black beans, garbanzo beans, etc.)
Large tossed salad with 1 tablespoon salad dressing
2 boiled eggs
1 baked Cornish hen, skin removed
1 cup steamed broccoli or spinach
1 cup combined brown and wild rice
1 cup decaf green tea mixed with a favorite herbal tea
1 cup oatmeal with cinnamon and Truvia
1 cup blueberries
1 cup chopped fresh pineapple
1 tablespoon raw almonds
1 cup vegetarian lentil or bean soup
Tossed Caesar salad (romaine lettuce) with 1 tablespoon low-fat Caesar salad dressing
Whey protein shake
4 ounces grilled or broiled lean hamburger patty
1 sliced tomato
1 cup cooked wild rice
1 cup decaf green tea mixed with a favorite herbal tea
1 cup oatmeal with 2 tablespoons walnuts or sunflower seeds sprinkled on top, sweetened with cinnamon and Truvia
1 pear
Whey protein shake
Tuna salad on lettuce and sliced tomato: 2 cans (3 ounces each for a total of 6 ounces) water-packed tuna mixed with ¼ cup chopped celery, 2 tablespoons chopped onion, and 1 tablespoon low-fat mayonnaise
1 cup fresh blueberries or other berries in season
2 boiled eggs
Dinner out at a Mexican restaurant: fajita steak strips (the size of your palm) with bell peppers, onions, and seasoning
1 cup brown rice topped with salsa
1 cup decaf green tea mixed with a favorite herbal tea
Whey protein shake with 1 cup frozen spinach and 1 cup frozen berries
2 tablespoons raw almond butter with 3 celery sticks
1 cup beans (kidney beans, black beans, garbanzo beans, etc.) rolled in 2 whole wheat tortillas, topped with salsa
1 cup grilled bell peppers
½ avocado with salt (optional)
4 ounces grilled chicken
1 cup brown rice or wild rice
1 cup steamed greens (spinach, mustard greens, turnip greens, etc.)
1 cup decaf green tea mixed with a favorite herbal tea
1 cup quinoa, sweetened with Truvia
1 cup mixed berries
1 cup Greek-style yogurt
4 ounces baked or grilled chicken
1 cup vegetarian vegetable soup
1 small apple
Whey protein shake
4 ounces grilled salmon
1 cup brown rice
1 cup chopped cucumber mixed with ½ cup cubed tomatoes tossed with 1 tablespoon olive oil & 1 teaspoon balsamic vinegar
1 cup decaf green tea mixed with a favorite herbal tea
1 cup oatmeal
1 sliced apple or peach
1 cup low-fat cottage cheese
Cheese melt: 1 ounce low-fat cheddar cheese melted on 1 slice whole wheat bread with 1 sliced tomato
1 cup chopped fresh pineapple
1 cup Greek-style yogurt
4 ounces grilled flank steak
1 baked sweet potato with 1 pat butter
1 cup steamed spinach or other green vegetable
1 cup decaf green tea mixed with a favorite herbal tea
1 slice whole wheat bread spread with ¼ cup part-skim ricotta cheese
1 cup mango slices
¾ cup low-fat cottage cheese
4 ounces sliced roast turkey
1 cup steamed asparagus
1 cup red seedless grapes
2 tablespoons nut butter with 3 celery slices
4 ounces baked cod
1 cup grilled eggplant
1 cup brown rice
1 cup decaf green tea mixed with a favorite herbal tea
1 cup Greek-Style yogurt
1 cup tropical fruit compote: mixed pineapple, kiwi, and papaya cubes
Whey protein shake blended with 1 handful fresh spinach
1 cup bean soup
1 slice whole wheat bread
1 cup tossed salad with 2 tablespoons low-calorie salad dressing
1 apple
4 ounces grilled boneless pork loin or lamb chop
1 cup steamed broccoli
1 baked sweet potato
1 cup brown rice
1 cup decaf green tea mixed with a favorite herbal tea
1 slice whole wheat toast
1 ounce low-fat cheddar cheese
2 slices tomato
1 cup Greek-style yogurt
1 cup sliced fresh strawberries
Roast beef wrap: 4 ounces lean roast beef rolled in 1 whole wheat tortilla with ½ cup shredded carrots, 1 lettuce leaf, and 2 tablespoons ranch or Thousand Island dressing
1 cup red and yellow bell pepper strips
1 banana
4 ounces grilled chicken
1 cup steamed zucchini and yellow squash
1 cup decaf green tea mixed with a favorite herbal tea
1 cup oatmeal
2 boiled eggs
Whey protein shake blended with 1 frozen chopped banana
4 ounces baked halibut
1 large tossed salad with 2 tablespoons salad dressing
2 small plums
1 cup chopped assorted veggies dipped in salsa
1 baked Cornish game hen, skin removed
1 cup cooked wild rice
1 cup broccoli steamed with red bell pepper strips
1 cup decaf green tea mixed with a favorite herbal tea
1 cup oat bran
1 cup fresh blueberries or blackberries
Whey protein shake blended with 1 handful frozen spinach
Quick pizza: 1 whole wheat pita topped with ½ cup marinara sauce, ¼ cup part-skim mozzarella cheese, and 2 slices zucchini, broiled until cheese melts
1 cup tossed salad with 2 tablespoons low-calorie Italian dressing
1 cup green seedless grapes
1 cup chopped assorted veggies dipped in salsa
4 ounces grilled tuna steak
1 cup steamed broccoli
1 sliced fresh tomato topped with basil leaves and sprinkled with balsamic vinegar
1 cup decaf green tea mixed with a favorite herbal tea
Whey protein shake blended with 1 cup fresh or frozen blueberries
1 slice whole wheat bread with 1 pat butter
2 tablespoons nut butter with 3 celery slices
1 cup lentil soup
Tomato and zucchini salad (½ cup each chopped tomatoes and zucchini cubes, drizzled with 1 tablespoon balsamic vinegar)
1 cup fresh mango chunks
4 ounces grilled scallops
1 cup cooked quinoa ½ acorn squash, baked and sprinkled with cinnamon and Truvia
1 cup decaf green tea mixed with a favorite herbal tea
1 cup low-fat cottage cheese
1 banana
1 apple
10 almonds
4 ounces roast pork tenderloin
1 cup brown rice
1 cup steamed asparagus
Whey protein shake
4 ounces turkey burger (made with lean ground turkey) served open face on 1 slice whole wheat toast
1 cup cabbage salad (1 cup green or red cabbage with ¼ cup shredded carrots, tossed with 1 tablespoon low-calorie slaw dressing)
1 cup decaf green tea mixed with a favorite herbal tea
1 cup oatmeal cooked with 1 grated apple and flavored with cinnamon and Truvia
2 boiled eggs
4 ounces grilled chicken breast
1 cup whole wheat couscous
1 cup tossed salad (lettuce, carrots, and grape tomatoes, tossed with 2 tablespoons reduced-fat Thousand Island dressing)
1 nectarine
4 ounces baked perch fillet
1 cup beans (kidney beans, black beans, garbanzo beans, etc.)
1 cup steamed broccoli or cauliflower
1 cup decaf green tea mixed with a favorite herbal tea
2 boiled eggs
1 cup mixed berries
1 cup Greek-style yogurt
4 ounces sliced roast beef on 2 slices whole wheat bread with brown mustard
1 sliced tomato
1 apple
1 cup chopped veggies dipped in salsa
4 ounces baked turkey breast
1 baked sweet potato
1 cup steamed mixed vegetables
1 cup decaf green tea mixed with a favorite herbal tea
1 cup Greek-style yogurt
1 cup sliced strawberries
Whey protein shake blended with 1 handful fresh spinach
Tuna pocket sandwich: (3 ounces canned tuna mixed with 2 tablespoons reduced-fat mayonnaise, 2 tablespoons each minced onion, celery, and grated carrot), 1 lettuce leaf, 1 ounce reduced-fat swiss cheese in whole wheat pita bread
1 apple, pear, or peach
4 ounces grilled salmon
1 cup romaine lettuce tossed with tomatoes, fresh zucchini, and 2 tablespoons fat-free Caesar dressing
1 cup brown rice
1 cup decaf green tea mixed with a favorite herbal tea
2 boiled eggs
1 cup oatmeal
½ grapefruit
Yogurt parfait: 1 cup Greek-style yogurt, layered with sliced banana
1 cup tomato soup, prepared with water
1 ounce low-calorie cheese
6 whole wheat crackers
½ avocado, sliced, and 1 cup chopped assorted veggies
4 ounces grilled shrimp
Garbanzo bean salad: 1 cup garbanzo beans on a generous bed of lettuce, drizzled with 1 tablespoon olive oil & 2 tablespoons balsamic vinegar
1 cup steamed asparagus
1 cup decaf green tea mixed with a favorite herbal tea
This section is stocked with sixty gourmet-quality recipes, courtesy of Sunfare—a company I love whose healthy delicious meals make up a proper nutritional breakdown. You may mix and match the recipes at your discretion within the following guidelines:
* Eat five times per day in this order: breakfast, midmorning snack, lunch, midafternoon snack, dinner.
* Eat every three to four hours.
* Breakfast may only come from the breakfast recipes.
* Lunch and dinner recipes can be interchanged; lunch and dinner cannot come from the breakfast recipes.
* The portion sizes of the plan recipes are calculated for a daily intake of fifteen hundred calories.
* Each recipe serves one person, except for the rice recipes—serving sizes of these are indicated under “sides.”
* The sugar totals indicated are per meal.
A few simple changes in how you prepare your food will help to clean it up so that you’re always eating the healthiest version of a meal:
* It’s best to grill meat, so that its fat releases and drips away.
* When baking fish, use the same process: Bake until the natural juices or “fats” begin to release from the meat; this is also an excellent method to determine doneness.
* Never fry.
* Zucchini, squash, and eggplant can be sliced thin to layer lasagna.
* Substitute cauliflower for mashed potatoes by boiling and mashing to the desired consistency.
* Use low-fat cheese and reduced-fat salad dressings.
* When using ground turkey, use ground turkey breast.
* Replace vegetables sautéed in butter with steamed or roasted vegetables.
* Roast vegetables on a cookie sheet with a touch of Mrs. Dash for a flavorful preparation.
* Green, red, and yellow bell peppers cut up are similar to chips, and great with a low-fat dip or guacamole.
* If you’re craving an evening snack, have a cup of fresh berries (blueberries, blackberries, raspberries, strawberries).
* Use olive oil instead of canola or vegetable oil.
* If you’re sautéing, use olive oil instead of butter, and coated, nonstick pans. Monitor usage by putting olive oil in a clean spray bottle; just a couple of squirts is adequate, and will coat the bottom of a sauté pan evenly.
* Avoid white flour and refined sugar altogether; use Truvia as a sweetener.
* If you’re adding a starch to a meal, make sure it is whole grain or whole wheat.
* Add flavor with fresh herbs.
* Excessive dairy can add a layer of fat to the body, which decreases muscle tone.
* Alcohol is a form of carbohydrate high in sugar; the less sugar you have in your system, the better your chance for fat loss. Alcohol also slows down the metabolism and dehydrates the body of essential fluids.
* Sauces generally start with oil and/or butter (fat)—and fat adds calories. The more calories you consume, the lower your chances of burning fat.
Calories: 418
2 cups water
1¼ cups instant oatmeal
½ cup low-sugar chocolate protein powder
Recipe courtesy: Sunfare
Bring the water to a boil on the stove or in the microwave. Add the oatmeal and protein powder into the pot. Cool, and scoop into balls, and serve.
1 cup mixed frozen berries
SUGARS: 5.6 grams
Calories: 409
2 tsp. sunflower seeds
2 tsp. slivered almonds
2 tbsp. low-sugar granola
1½ cups low-fat cottage cheese
3 each large sliced strawberries
10 each raspberries
Recipe courtesy: Sunfare
Toss together the nuts and the granola. Place the mixture in the bottom of a container. Scoop the cottage cheese into balls and place on top of the mixture. Top with the berries and serve.
SUGARS: 6.4 grams
Calories: 406
1 oz. turkey ham, diced
Salt and pepper to taste
2 eggs
2 oz. low-fat cheddar cheese
Recipe courtesy: Sunfare
Sauté the turkey ham and season with salt and pepper. Once the turkey ham has caramelized, add the egg and cook until set. Fold the egg to form an omelet and top with low-fat cheddar cheese.
½ cup blueberries (approx. 50 berries)
1 slice whole-grain toast
SUGARS: 5.9 grams
Calories: 393
1 oz. turkey ham
Salt and pepper to taste
2 eggs
1 oz. part-skim mozzarella cheese, shredded
Recipe courtesy: Sunfare
Sauté the turkey ham and season with salt and pepper. Once the turkey ham is caramelized, add the eggs and scramble. Place on a plate and top with the cheese.
½ wedge honeydew
1 slice whole-grain toast
SUGARS: 8.1 grams
Calories: 378
2 eggs
½ cup chopped fresh spinach leaves
½ red bell pepper, roasted
1 oz. mozzarella cheese, part skim (shredded)
Salt and pepper to taste
1 10-inch whole wheat low-carb tortilla
Recipe courtesy: Sunfare
Scramble the eggs in a pan. When they’re almost done, add the spinach, bell pepper, and cheese. Season with salt and pepper. When the cheese has melted, wrap in a burrito.
SUGARS: 1.7 grams
Calories: 406
2 medium-size eggs
1 tsp. olive oil
1 oz. Canadian bacon
2 cups fresh spinach leaves
1 oz. Parmesan cheese
Recipe courtesy: Sunfare
Fry the eggs in a sauté pan with the oil until they reach your desired doneness. Grill the Canadian bacon. Lay the spinach as a base and top with Canadian bacon first, then the fried eggs. Top with Parmesan cheese.
½ slice whole wheat English muffin
SUGARS: 0.6 gram
Calories: 387
¼ cup chopped tomatoes
2 tbsp. chopped basil
2 medium-size eggs
½ oz. goat cheese, crumbled
Recipe courtesy: Sunfare
Mix the chopped tomatoes and basil with the eggs. Cook the omelet and top with goat cheese crumbles.
½ grapefruit
Truvia or stevia sweetener
1 slice 100% whole-grain sugar-free toast
SUGARS: 8.25 grams
Calories: 421
2 eggs
1 tsp. olive oil
½ cup diced tomato
1 oz. low-fat cheddar cheese
Recipe courtesy: Sunfare
Scramble the eggs in a skillet with the oil and tomato until done. Top with the cheddar cheese.
1 cup kiwi fruit
1 slice 100% whole-grain sugar-free toast
SUGARS: 8.4 grams
Calories: 415
1½ oz. Italian chicken sausage
2 tbsp. diced onions
2 tbsp. diced bell peppers
2 tbsp. diced tomatoes
Salt and pepper to taste
2 medium eggs
1 tbsp. chiffonade basil
½ oz. part-skim mozzarella cheese, shredded
Chives, for garnish
Recipe courtesy: Sunfare
Dice the Italian chicken sausage. Sauté the onions and peppers, then add the sausage. Toss in the tomatoes and adjust the seasoning with salt and pepper.
Add the eggs and basil. Cook, then fold into an omelet. Sprinkle with the mozzarella and serve with chives as a garnish.
3 each large strawberries
½ slice whole wheat English muffin
SUGARS: 4.9 grams
Calories: 399
2 oz. chicken, diced
3–4 broccoli florets, trimmed
2 medium eggs
Salt and pepper to taste
1 oz. low-fat cheddar cheese, shredded
Recipe courtesy: Sunfare
Sauté the chicken. When it’s almost done, add the broccoli. Add the eggs and continue cooking until done. Season with salt and pepper and top with cheddar cheese.
1 cup grapes
1 slice 100% whole grain sugar-free toast
SUGARS: 8.6 grams
Calories: 391
2 medium eggs
¼ cup diced bell peppers
¼ cup diced onions
½ whole wheat English muffin
1 oz. part-skim mozzarella cheese, shredded
½ cup fresh spinach leaves
Recipe courtesy: Sunfare
Preheat the oven to 350°F. Combine whole eggs.
Sauté the bell peppers and onions.
Pour the egg mixture over the peppers and onions. Cook the omelet.
Place the ½ English muffin on a baking sheet, sprinkle with the cheese, and melt in the oven.
Top with the spinach and a portioned amount of the omelet. This will be open-faced!
3 large strawberries
SUGARS: 4.7 grams
Calories: 406
¼ cup sliced mushrooms
¼ cup chopped red onions
3 eggs
2 tbsp. pesto, on the side
2 slices tomato
Recipe courtesy: Sunfare
Sauté the mushrooms and onions. Pour in the eggs and cook until firm. Plate with tomato and pesto.
3 large strawberries
Truvia or stevia sweetener
1 slice 100% whole-grain sugar-free toast
SUGARS: 5.7 grams
Calories: 376
2 eggs
Salt and pepper to taste
2 tbsp. chopped dill
1 oz. goat cheese, crumbled
Recipe courtesy: Sunfare
Scramble the eggs and season with salt and pepper. Add the dill and cook for 1 additional minute. Top with crumbled goat cheese.
1 cup grapes
1 slice 100% whole-grain sugar-free toast
SUGARS: 4.85 grams
Calories: 405
2 tbsp. diced red bell peppers
2 tbsp. diced green bell peppers
¼ cup diced shiitake mushrooms
2 large eggs
1 oz. Fontina cheese
Pinch of parsley, for garnish
Recipe courtesy: Sunfare
Sauté the red and green bell peppers with the mushrooms. Add the eggs and cook. Fold the omelet and serve with a slice of Fontina cheese. Garnish with a sprig of parsley.
1 cup watermelon
1 slice 100% whole-grain sugar-free toast
SUGARS: 8.62 grams
Calories: 394
3 oz. chicken breast (in strips)
Taco seasoning, to taste
½ oz. low-fat cheddar cheese, shredded
½ oz. part-skim mozzarella cheese, shredded
1 6-inch whole wheat tortilla
Chopped cilantro to taste
¼ cup salsa, on the side
Recipe courtesy: Sunfare
Season the chicken breast with taco seasoning. Grill it and cut into strips. Blend the two cheeses.
On a small tortilla, place some cheese; top with strips of chicken, more cheese, and cilantro. Serve with salsa.
SUGARS: 2.61 grams
Calories: 421
2 oz. chicken sausage
Salt and pepper to taste
2 medium eggs
1 oz. part-skim mozzarella cheese, shredded
¼ cup Mexican salsa
Recipe courtesy: Sunfare
Sauté the chicken sausage and season with salt and pepper.
Add the eggs and scramble.
Place on a plate and top with cheese.
Serve with salsa on the side.
1 cup pineapple
1 slice 100% whole-grain sugar-free toast
SUGARS: 7.81 grams
Calories: 397
2 oz. Italian chicken sausage, diced
½ cup shiitake mushrooms
¼ cup chopped tomatoes
Whites of 4 eggs
1 oz. Parmesan cheese
Recipe courtesy: Sunfare
Sauté the sausage. Add the mushrooms and tomatoes, sautéing the mixture together. Add the egg whites and scramble. Top with Parmesan cheese.
1 cup grapes
1 slice 100% whole-grain sugar-free toast
SUGARS: 5.51 grams
Calories: 387
½ cup fresh spinach leaves
3 eggs
2 oz. feta, crumbled
Recipe courtesy: Sunfare
Sauté the spinach. Add the eggs and cook. Fold the cooked omelet and garnish with feta crumbles.
½ cup watermelon
½ slice whole wheat English muffin
SUGARS: 7.3 grams
1 scoop whey isolate powder
2 cups frozen spinach
1 banana
1 tbsp. lemon juice
Ice water
Recommended daily allowance glutamine powder
Recommended daily allowance BCAAs powder
Recommended daily allowance flaxseed oil
Mix all ingredients in a blender. Serve.
Recipe Courtesy: Sunfare
1 grapefruit
1 tbsp. ginger
1 scoop whey powder
Ice water
Recommended daily allowance glutamine powder
Recommended daily allowance BCAAs powder
Recommended daily allowance flaxseed oil
Mix all ingredients in a blender. Serve.
Recipe Courtesy: Sunfare
1 cup frozen mixed berries
1 scoop whey powder
1 cup frozen spinach
Ice water
Recommended daily allowance glutamine powder
Recommended daily allowance BCAAs powder
Recommended daily allowance flaxseed oil
Mix all ingredients in a blender. Serve.
Recipe Courtesy: Sunfare
Calories: 420
3 oz. filet mignon
Salt and pepper to taste
¼ red bell pepper, diced
4 broccoli florets
1 oz. diced onions
6 individual snow peas
3 each shiitake mushrooms
1 tsp. soy sauce
1 tbsp. orange juice
½ tsp. minced ginger
tsp. sesame seeds
Recipe courtesy: Sunfare
Clean and cut the filet into slices. Season with salt and pepper, then sauté. Remove from the pan and reserve. In the same sauté pan, stir-fry all the vegetables.
Whisk together the soy sauce, orange juice, and ginger. Add this mixture to the sauté pan along with the reserved beef. Add seeds. Serve.
¼ cup brown rice
SUGARS: 6.1 grams
Calories: 379
4 oz. bass fillet
Cajun seasoning
2 large leaves butter leaf lettuce
2 oz. shredded cabbage
1 oz. low-fat cheddar cheese, shredded
2 oz. julienned tomatoes
2 oz. black beans
¼ cup salsa
Recipe courtesy: Sunfare
Coat the fish with Cajun seasoning and place on a sheet pan. Bake in a 300°F oven for 12 to 18 minutes or until done. Drain the excess juice and transfer the fish to a clean sheet before cooling.
Cut fillet into 2 pieces. Wrap the fish in the lettuce leaves with the cabbage, cheese, and tomatoes.
Serve with a side of black beans and salsa.
4 oz. steamed broccoli
¼ cup Mexican rice
SUGARS: 6.2 grams
Calories: 378
6 oz. roughy fillet
2 tbsp. finely chopped garlic
1 tsp. or spray olive oil
Parsley to taste
Paprika to taste
For the Sauce:
cup chopped red bell peppers
¼ cup chicken stock
Salt and pepper to taste
Recipe courtesy: Sunfare
Preheat the oven to 350°F.
Marinate the roughy with the garlic, olive oil, parsley, and paprika. Sear the fish on one side, then bake in the oven 10–15 minutes or until done.
Puree the red peppers and chicken stock. Season with salt and pepper to taste and serve on the side.
1 cup brussels sprouts
¼ cup brown rice pilaf
SUGARS: 6.7 grams
Calories: 395
1 oz. diced roasted red bell pepper
1 oz. sliced cucumbers
½ oz. diced raw onions
½ oz. bean sprouts
3 cherry tomatoes, cut in half
¼ cup shredded carrots
4 oz. turkey tenders, diced
1 oz. peanut sauce
3 lettuce leaves
¼ cup low-calorie peanut butter
2 tsp. low-sodium soy sauce
1 tbsp. brown sugar Splenda
1 tbsp. fresh lemon juice
1 clove garlic, minced
¼ cup coconut milk
¼ cup water
Red chili flakes to taste
Recipe courtesy: Sunfare
Mix all of the vegetables. Sauté the turkey tenders with the peanut sauce. Serve in lettuce leaves with mixed vegetables.
Add all ingredients in a blender and blend to a smooth texture. (Yields 4 servings.)
2 oz. fried brown rice
SUGARS: 8.85 grams
Calories: 403
¼ red onion, sliced
6–7 whole asparagus
5 large shrimp, tail on
3–4 pieces hearts of palm
cup diced tomatoes
Lemon wedge, for garnish
Recipe courtesy: Sunfare
Grill the red onions and asparagus, then the shrimp. Toss the shrimp with grilled onions, asparagus, hearts of palm, and diced tomato. Garnish with a lemon wedge.
¼ cup wild rice
SUGARS: 6.5 grams
Calories: 398
3 oz. chicken breast
Taco seasoning to taste
¼ oz. part-skim mozzarella cheese, grated
¼ oz. low-fat cheddar cheese, grated
1 oz. black beans
1 6-inch whole wheat low-carb tortilla
¼ cup Mexican salsa
Chopped cilantro to taste
Recipe courtesy: Sunfare
Season the chicken with the taco seasoning and grill. Chop the grilled chicken, put it in a sauté pan, and add the cheeses and beans. Cook until heated through. Sprinkle cilantro on top.
Put the mixture on a whole wheat tortilla and serve with Mexican salsa on the side.
4 oz. grilled asparagus
SUGARS: 4.28 grams
Calories: 382
4 oz. chicken breast
Lemon pepper to taste
Onion powder to taste
3–4 asparagus spears, sliced
1½ oz. summer squash, chopped
1 oz. julienned red bell pepper
1 oz. diced eggplant
1½ oz. diced zucchini
3 each chopped sun-dried tomatoes
6–7 whole cherry tomatoes
2 oz. balsamic vinaigrette
Recipe courtesy: Sunfare
Season the chicken breast with lemon pepper and onion powder. Grill it on both sides, then cut it into slices.
Season the vegetables with lemon pepper and onion powder, then grill.
Reduce the balsamic vinaigrette in a sauté pan and serve on the side.
½ cup brown rice
SUGARS: 6.84 grams
Calories: 426
4 oz. pork tenderloin
2 tsp. soy sauce
1 tbsp. sherry vinegar
2 tsp. roasted sesame oil
2 tbsp. garlic
4 leaves whole basil (2 tbsp. chiffonade)
2 tbsp. minced cilantro
1 tbsp. red pepper flakes
6 snow peas, cut in half and trimmed
4 whole grape tomatoes
2 each julienned shiitake mushrooms
1 oz. shredded carrots
Recipe courtesy: Sunfare
Cut the pork into thin medallions. Whisk together the soy sauce, vinegar, oil, garlic, basil, cilantro, and red pepper flakes. Then let the pork sit in this marinade for an hour.
Sauté the pork with the marinade until done. Set aside.
Sauté the vegetables until nearly done, then toss them with the pork.
½ cup fried brown rice
SUGARS: 8.62 grams
Calories: 409
¼ cup sliced mushrooms
cup fresh spinach leaves
2 each chopped kalamata olives
½ oz. grated Parmesan cheese
1 tsp. olive oil
4 oz. chicken breast
Pinch of paprika
2 oz. marinara sauce
Recipe courtesy: Sunfare
Preheat the oven to 350°F. Sauté the mushrooms and spinach. Add the olives, Parmesan cheese, and olive oil.
Pound the chicken flat, top with the olive-mushroom mixture, then roll it up while tucking in the sides. Sprinkle with paprika, then bake 15–18 minutes or until done. Serve on top of marinara sauce.
4 oz. yellow wax beans
2 oz. whole wheat bowtie pasta
SUGARS: 7 grams
Calories: 406
5 oz. ground turkey
1 tsp. chopped parsley
Garlic to taste
Salt and pepper to taste
¼ jalapeño pepper, seeded and chopped
1 oz. Jack cheese, shredded
Recipe courtesy: Sunfare
In a bowl, combine the first three ingredients. Salt and pepper to taste.
Mix the jalapeños and the Jack cheese; set aside.
Portion out 2 patties; make an indentation in the middle of each patty and stuff with the cheese mixture. Grill the burgers.
¼ cup pineapple
½ whole wheat hamburger bun
SUGARS: 5.1 grams
Calories: 353
3–4 broccoli florets
¼ cup diced onions
¼ red bell pepper, julienned
5 oz. chicken breast, diced
1 tsp. soy sauce
1 tsp. or spray olive oil
cup bean sprouts
Recipe courtesy: Sunfare
Blanch the broccoli until al dente; set aside.
Sauté the onions until slightly caramelized; set aside.
Sauté the bell peppers and set aside.
Marinate the chicken in the soy sauce. In a very hot skillet, heat olive oil and sauté the chicken until done. Add the vegetables and serve.
½ cup brown rice
SUGARS: 8.83 grams
Calories: 381
4 oz. chicken breast, cut into strips
Cayenne pepper to taste
Salt and pepper to taste
6 leaves butter leaf lettuce
1 oz. shredded cabbage
1 oz. sliced radishes
1 tsp. black beans
1 oz. low-fat cheddar cheese, shredded
2 oz. salsa
Recipe courtesy: Sunfare
Sauté the chicken with cayenne pepper, salt, and pepper until done. Place the chicken in the butter leaf lettuce and top with the rest of the ingredients, cheese on top. Serve with a side of salsa.
¼ cup pineapple
2 oz. Mexican rice
SUGARS: 8.53 grams
Calories: 424
6 each sliced snow peas
2 oz. julienned radishes
2 oz. carrots, sliced
6 oz. ahi tuna, sliced
1 tsp. or spray olive oil
Salt and pepper to taste
1 tsp. black sesame seeds
2 tbsp. chopped green onions
1 oz. ponzu sauce
1 tsp. wasabi
Recipe courtesy: Sunfare
Blanch the snow peas, radishes, and carrots; set aside.
Coat the tuna with olive oil, salt and pepper, and sesame seeds. Then sear on all sides.
Place the green onions in the ponzu sauce. Cut the tuna and serve on top of the vegetables with a side of ponzu and wasabi.
1 cup roasted eggplant, asparagus, and yellow pepper
¼ cup brown rice
SUGARS: 8.31 grams
Calories: 424
4 oz. ground turkey
1 oz. finely chopped onions
2 tbsp. finely chopped parsley
1 oz. Parmesan cheese, shredded
1 medium egg
1 tsp. minced garlic
¼ cup marinara sauce
Recipe courtesy: Sunfare
Preheat the oven to 350°F.
Mix together the turkey, onions, parsley, cheese, egg, and garlic. Form into balls and place on a baking sheet. Bake 10–15 minutes or until done. Serve with marinara sauce.
2 cups asparagus
¼ cup whole wheat penne pasta
SUGARS: 8.33 grams
Calories: 414
3 oz. beef fillet
1 oz. low-sodium stir-fry sauce
3–4 broccoli florets
1 oz. sliced onions
yellow bell pepper, julienned
1 oz. bean sprouts
2 oz. snow peas
3 each sliced shiitake mushrooms
3 whole cherry tomatoes
¼ cup chopped cilantro
Recipe courtesy: Sunfare
Cut the beef into 2-inch strips and marinate in the stir-fry sauce. For best results, marinate for 1 hour.
Blanch all vegetables in boiling water and set aside.
Add the marinated beef to a hot sauté pan and sauté it quickly so as not to overcook. Add in vegetables and cook for 2 minutes. Place on a platter and top with fresh cilantro.
¼ cup brown rice
SUGARS: 8.65 grams
Calories: 418
3 oz. beef fillet
Salt and pepper to taste
¼ cup diced yellow peppers
¼ cup diced onions
1 tbsp. diced scallions
1 tsp. or spray olive oil
2 tbsp. pineapple juice
2 tbsp. chicken stock
6 romaine hearts
2 tbsp. salsa
1 oz. Mexican blend cheese (low-fat cheddar and part-skim mozzarella)
½ cup black beans
cup diced tomatoes
Recipe courtesy: Sunfare
Season the beef with salt and pepper and sear in a large pan. Cool the meat and dice it into small pieces.
Sauté the bell pepper, onions, and scallions in olive oil until caramelized. Add the beef and cook for 1 to 2 minutes or until the meat reaches your desired doneness. Add the pineapple juice and chicken stock to the pan and allow it to reduce.
Serve the tacos with the romaine hearts, salsa, cheese, black beans, and tomatoes.
¼ cup Mexican rice
SUGARS: 8.35 grams
Calories: 418
For the Marinade
1 oz. soy sauce
1 tsp. roasted sesame oil
Black pepper to taste
3 oz. filet mignon, sliced
1 oz. stir-fry sauce
3–4 broccoli florets
1 tsp. or spray olive oil
Recipe courtesy: Sunfare
Make the marinade by mixing the ingredients together. For best results, marinate the beef slices for 1 hour.
Cook the beef in the stir-fry sauce until it’s done. In a separate pan, sauté the broccoli in olive oil to your desired doneness. Mix all ingredients together and serve.
¼ cup brown rice
SUGARS: 8.35 grams
Calories: 368
¼ cup sherry
1 tsp. lemon pepper
½ cup sliced shiitake mushrooms
½ cup chopped tomatoes
2 tbsp. diced green onions
1 tsp. sesame seeds
6 oz. cod
Recipe courtesy: Sunfare
Mix the sherry and lemon pepper over medium-high heat. Reduce. Add the shiitake mushrooms and sauté. Finish by adding the tomatoes and green onions and a sprinkle of sesame seeds.
Pan-sear the cod and top with the sauce.
2 cups artichoke, green bean, and asparagus sauté
SUGARS: 6.84 grams
Calories: 370
4 oz. New York strip, trimmed
Salt and pepper to taste
1 tsp. paprika
½ cup sliced portobello mushrooms
1 tsp. minced rosemary
¼ cup Marsala
2 cloves garlic, roasted
Rosemary sprig, for garnish
Recipe courtesy: Sunfare
Season the beef with salt, pepper, and paprika. In a sauté pan, sear the beef until it’s done. Remove the meat and set aside. In the same pan, sauté the mushrooms; add the rosemary. Deglaze with Marsala.
Add the garlic and allow the liquid to reduce.
Serve the sauce over the beef and garnish with a rosemary sprig.
2 cups steamed broccoli
½ cup roasted new potatoes
SUGARS: 8.8 grams
Calories: 420
6 oz. salmon
2 tbsp. lemon juice
1 tbsp. mixed fresh herbs
2 tbsp. minced garlic
¼ cup herb vinaigrette
4 cherry tomatoes, cut in half
1 sprig fresh thyme, for garnish
Recipe courtesy: Sunfare
Season the salmon fillet with the lemon juice, fresh herb mixture, and garlic. Coat it with vinaigrette. Put the cherry tomatoes on the baking tray with the salmon, and bake at 325°F until done. Garnish with fresh thyme.
2 cups steamed broccoli
½ cup brown rice
SUGARS: 7.7 grams
Calories: 395
4 oz. chicken, butterflied
1 tsp. olive oil
1 tsp. onion powder
1 tsp. chili powder
2 oz. diced Roma tomatoes
1 tbsp. chiffonade basil
2 tbsp. minced garlic
Salt and pepper to taste
Recipe courtesy: Sunfare
Season the chicken with olive oil, onion powder, and chili powder. Grill until done. Combine the tomatoes, basil, and minced garlic. Season with salt and pepper to taste and serve with the grilled chicken.
2 cups steamed asparagus
¼ cup brown rice
SUGARS: 5.33 grams
Calories: 411
6 oz. sea bass
Salt and pepper to taste
¼ cup Dijon mustard
¼ cup lemon juice
Parsley
2 oz. sliced zucchini
1 oz. onions
2 oz. diced tomato
1 tsp. chopped garlic
1 tsp. or spray olive oil
Recipe courtesy: Sunfare
Preheat the oven to 350°F. Season the sea bass with salt and pepper, rub with Dijon mustard and lemon juice, sprinkle with parsley, and bake 10–15 minutes or until done.
Meanwhile, toss the vegetables in olive oil and season with salt and pepper. Roast vegetables in the oven to desired doneness. Serve with the baked fish.
2 cups steamed broccoli and cauliflower
¼ cup Spanish rice
SUGARS: 8.4 grams
Calories: 420
4 oz. filet mignon
Montreal steak seasoning to taste
Recipe courtesy: Sunfare
Rub the filet with seasoning; grill to your desired doneness.
2 cups steamed broccoli
3 roasted small purple potatoes
SUGARS: 7.4 grams
Calories: 410
4 oz. chicken breast (cubed)
¼ cup lemon juice
1 oz. red onions, thinly sliced
1 tsp. paprika
1 tsp. Mrs. Dash
½ bell pepper, cut into 1-inch pieces
Recipe courtesy: Sunfare
Marinate the chicken in the lemon juice, red onions, and paprika. Season with Mrs. Dash and skewer with the bell peppers. Grill everything until done.
2 cups kale
½ cup purple potatoes
SUGARS: 3.8 grams
Calories: 416
5 oz. halibut
1 tsp. chopped fresh rosemary
1 tsp. chopped fresh dill
1 tsp. chopped fresh parsley
1 tsp. chopped fresh mint
1 tbsp. black beans
1 oz. red onions, minced
1 oz. tomato, diced
2 tbsp. lemon juice
1 tsp. cilantro
1 tsp. cumin
Salt and pepper to taste
Season the halibut with herbs. Grill to your desired doneness.
Combine all ingredients and spread over the fish once it’s cooked.
2 cups roasted broccoli and mushrooms
¼ cup Mexican rice
SUGARS: 7.15 grams
Recipe Courtesy: Sunfare
Calories: 382
4 oz. chicken breast, butterflied
1 tsp. paprika
1 tsp. onion powder
1 tsp. garlic powder
1 tsp. chili powder
Olive oil spray
¾ roasted red pepper
2 tbsp. chicken stock
1 tsp. lemon pepper
Recipe courtesy: Sunfare
Rub the chicken with dry seasonings and spray with olive oil. Grill until done.
Puree the roasted red pepper and stock; season with lemon pepper.
Heat and serve with the grilled chicken.
2 cups yellow and green beans sauté
½ cup wild rice
SUGARS: 4.7 grams
Calories: 394
6 oz. salmon fillet
1 tsp. or spray olive oil
Lemon pepper
1 tbsp. chopped fresh basil
1 tbsp. chopped fresh dill
1 tbsp. chopped fresh parsley
Lemon wedge, for garnish
Recipe courtesy: Sunfare
Season the salmon fillet with olive oil, lemon pepper, and the fresh herb mixture. Grill until done. Garnish with a lemon wedge and serve.
2 cups kale sauté
½ cup brown rice
SUGARS: 1.4 grams
Calories: 390
1 oz. diced tomatoes
2 tbsp. sliced green onions
2 tbsp. tequila
1 oz. orange juice
3 oz. chicken breast (strips)
2 whole shrimp
1 tsp. taco seasoning
1 tsp. chili powder
Recipe courtesy: Sunfare
Sauté the tomatoes and onions with the tequila and orange juice.
Prepare the chicken and shrimp separately: Season each with taco seasoning and chili powder, then sauté until golden brown.
Add the sauce and simmer for 2 to 3 minutes.
2 cups brussels sprouts and carrots roasted
¼ cup brown rice
SUGARS: 6.8 grams
Calories: 388
4 oz. skirt steak fillet, cut into strips
¼ tsp. salt
¼ tsp. pepper
¼ tsp. cumin
julienned red bell pepper
julienned yellow bell pepper
1 oz. julienned white onions
1 tsp. garlic powder
¼ cup salsa
Recipe courtesy: Sunfare
Sauté the beef and season with salt, pepper, and cumin. Set aside.
Sauté the vegetables, sprinkle with garlic powder, and serve with the beef and a side of salsa.
2 cups grilled asparagus
¼ cup Mexican rice
SUGARS: 6.97 grams
2 cups broccoli (trimmed to florets)
Salt and pepper to taste
Recipe courtesy: Sunfare
Boil water and season with salt and pepper. Add the broccoli and cook till tender. Serve.
SUGARS:
4.4 grams
1 tsp. oil
2 cups brussels sprouts, cut into quarters
Salt and pepper to taste
Recipe courtesy: Sunfare
Put the oil in a sauté pan and heat briefly over a medium flame. Add the brussels sprouts, cook till tender, season with salt and pepper, and serve.
SUGARS: 5.6 grams
2 cups trimmed asparagus
1 tsp. or spray olive oil
1 tbsp. Montreal steak seasoning
Recipe courtesy: Sunfare
Coat the asparagus with olive oil and Montreal steak seasoning. Grill till tender and serve.
SUGARS: 4.8 grams
2 cups yellow wax beans
Salt and pepper to taste
Recipe courtesy: Sunfare
Trim off the ends of the wax beans.
Boil water in a pot. Season with salt and pepper, add the wax beans, cook till tender, and serve.
SUGARS: 6 grams
½ cup baby carrots
½ cup julienned yellow bell pepper
1 cup eggplant cut into half medallions
1 tbsp. chopped fresh garlic
1 tsp. olive oil
Salt and pepper to taste
Recipe courtesy: Sunfare
Preheat the oven to 350°F.
Toss the vegetables in fresh garlic, olive oil, salt, and pepper. Place in a baking pan and cover with foil. Bake 8–12 minutes, until the vegetables are tender, then remove the foil and bake for another 5 minutes.
SUGARS: 7.3 grams
Salt and pepper to taste
2 cups trimmed asparagus
Recipe courtesy: Sunfare
Boil water, season with salt and pepper, add the asparagus, and cook till tender.
SUGARS: 4.8 grams
1 tsp. oil
½ cup green beans
1 cup trimmed asparagus
½ cup artichoke hearts
Salt and pepper to taste
Recipe courtesy: Sunfare
Put the oil in a sauté pan and heat briefly over a medium flame. Add the green beans, then the asparagus, then the artichoke hearts, till tender. Season with salt and pepper.
SUGARS: 5.2 grams
Salt and pepper to taste
1 cup broccoli trimmed into florets
1 cup cauliflower trimmed into florets
Recipe courtesy: Sunfare
Boil water and season with salt and pepper. Add the broccoli and cauliflower and cook till tender.
SUGARS: 4.4 grams
3 cups chopped kale
1 tsp. olive oil
1 tsp. Montreal steak seasoning
Recipe courtesy: Sunfare
Put the kale in a pot and add water to cover. Simmer over a medium flame till dry. Repeat three more times. After the third final cooking, add the olive oil and Montreal steak seasoning. Continue cooking till tender.
SUGARS: 3.2 grams
1 tsp. olive oil
1 cup broccoli trimmed into florets
1 cup button mushrooms
Salt and pepper to taste
Recipe courtesy: Sunfare
Put the oil in a sauté pan and heat briefly over a medium flame. Add the broccoli and cook for 3 minutes. Add the mushrooms and continue cooking till the vegetables are tender. Season with salt and pepper.
SUGARS: 5.6 grams
1 tsp. olive oil
1 cup trimmed green beans
1 cup trimmed yellow beans
1 tsp. Mrs. Dash
Recipe courtesy: Sunfare
Put the olive oil in a sauté pan and heat briefly over a medium flame. Add the beans and cook till tender. Add the Mrs. Dash and toss.
SUGARS: 3.2 grams
1 cup brussels sprouts, cut in half
1 cup baby carrots
1 tsp. olive oil
1 tsp. Mrs. Dash
Recipe courtesy: Sunfare
Preheat the oven to 350°F. Toss the brussels sprouts and carrots in olive oil and Mrs. Dash. Place them in a baking pan and cover with foil; bake till tender. Remove the foil and continue baking for 5 more minutes, then serve.
SUGARS: 6.7 grams
1 tsp. oil
2 tbsp. diced white onions
1 cup brown rice
2 tbsp. tomato sauce
2 cups chicken stock
Recipe courtesy: Sunfare
Put the oil in a medium-size pot and heat briefly over a medium flame. Add the onions and cook for 2 minutes. Add the rice and toss till the rice is coated in oil. Add the tomato sauce and toss again till the rice is red. Add the chicken stock and reduce the heat. Continue simmering till the rice is tender.
1 tsp. oil
2 tbsp. diced white onions
1 cup brown rice
2 cups chicken stock
2 pieces bay leaf
Recipe courtesy: Sunfare
Put the oil in a medium-size pot and heat briefly over a medium flame. Add the onions and cook for 2 minutes. Add the rice and toss till the rice is coated with the oil. Add the chicken stock and the bay leaf. Reduce the heat and simmer for 35–40 minutes or until the rice is tender.
1 tsp. minced fresh garlic
1 egg, beaten
2 tbsp. green onion (chopped)
1 cup cooked brown rice
1 tbsp. soy sauce
Recipe courtesy: Sunfare
Add the garlic and the egg to a medium-size pot and cook over a medium flame till the egg is set. Add the green onions and the rice; toss till everything is mixed well. Add the soy sauce and toss till the mixture is coated with it.
6 baby red potatoes, cut in half
1 tsp. olive oil
1 tsp. Mrs. Dash
Recipe courtesy: Sunfare
Preheat the oven to 350°F. Toss the potatoes in olive oil and Mrs. Dash. Put them in a baking pan and cover with foil. Bake for 40 minutes or until tender; remove the foil and continue baking for 5 minutes. Serve.
1 tsp. oil
¼ cup corn
¼ cup peas
1 cup cooked brown rice
Recipe courtesy: Sunfare
Put the oil in a medium-size pot and heat briefly over a medium flame. Add the corn and the peas and cook till coated with oil. Add the rice and toss for 2 more minutes. Serve.
1 yam (cut into sticks)
1 tsp. oil
Recipe courtesy: Sunfare
Place the yams in the freezer till frozen.
Preheat the oven to 350°F.
Spread the yams on a sprayed cookie sheet and coat in oil. Bake for 40 minutes or until crisp.
6 baby red potatoes, cut in half
1 tsp. olive oil
1 tsp. Mrs. Dash
1 sprig rosemary, chopped
Recipe courtesy: Sunfare
Preheat the oven to 350°F.
Toss the potatoes in the olive oil, Mrs. Dash, and rosemary. Place them in a baking pan and cover with foil. Bake for 40 minutes or until tender; remove the foil and bake for 5 minutes more.
Calories: 124
4 oz. imitation crabmeat
1 tsp. nonfat mayonnaise
½ tsp. wasabi
½ tsp. soy sauce
4 leaves butter leaf lettuce
Recipe courtesy: Sunfare
Shred the imitation crab. Add the mayonnaise, wasabi, and soy sauce. Mix together and wrap in lettuce leaves.
SUGARS: 0.73 gram
Calories: 173
4½ oz. mozzarella balls, part skim
4 cherry tomatoes
4 fresh basil leaves
2 tbsp. pesto
Recipe courtesy: Sunfare
Skewer two kebabs in this order:
1. Cherry tomato
2. Basil leaf
3. Mozzarella ball
4. Basil leaf
5. Cherry tomato
6. Basil leaf
7. Mozzarella ball
Drizzle with pesto and serve.
SUGARS: 2.35 grams
Calories: 157
2 oz. turkey breast (ground)
1 tbsp. barbecue sauce
1 tbsp. Dijon mustard
2 leaves butter leaf lettuce
2 tomatoes, sliced
Recipe courtesy: Sunfare
Preheat the oven to 350°F. Combine the turkey, barbecue sauce, and Dijon mustard. Form into two patties and bake 10–15 minutes or until done. Place each on top of a lettuce leaf and top with a slice of tomato.
SUGARS: 3.79 grams
Calories: 151
2 hard-boiled eggs, cut in half and hollowed out (reserve yolk)
1 oz. lite Italian dressing
1 tsp. chopped parsley
½ oz. diced turkey bacon
Paprika
Recipe courtesy: Sunfare
Cut the eggs in half and gently scoop out the yolk into a bowl. Mash the yolk and add enough salad dressing to get a creamy consistency. Stir in the parsley and the chopped-up turkey bacon. Scoop the filling back into the egg white. Sprinkle with paprika for color.
SUGARS: 1.6 grams
Calories: 115
3 small pieces precooked shrimp
1 oz. cocktail sauce
Recipe courtesy: Sunfare
Dip the shrimp in the cocktail sauce and enjoy.
SUGARS: 5.23 grams
Calories: 146
1 tbsp. diced onions
½ hard-boiled egg, diced
1 tbsp. diced celery
1 tsp. relish
1 tbsp. Caesar dressing
Salt and pepper to taste
1 Roma tomato, cut in half and hollowed out
Parsley to taste
Mix the onions, egg, and celery with a small amount of relish and Caesar dressing. Season with salt and pepper. Scoop into the hollowed-out Roma pieces. Garnish with parsley.
SUGARS: 4.07 grams
Recipe courtesy: Sunfare
Calories: 100
2 oz. chicken breast
Salt and pepper to taste
1 tbsp. barbecue sauce
Recipe courtesy: Sunfare
Season the chicken with salt and pepper. Coat with barbecue sauce, grill until done, then cut into strips.
SUGARS: 3.1 grams
Calories: 142
zucchini cut into ¼-inch slices
1 tsp. olive oil
Salt and pepper to taste
1 oz. goat cheese
1 tsp. chopped parsley
1 tsp. lemon juice
2 tsp. chopped basil
2 tbsp. chopped fresh spinach leaves
Brush the zucchini with olive oil, salt, and pepper. Grill until tender.
Combine the goat cheese, parsley, lemon juice, basil, and spinach. Form this mixture into ½-ounce balls and roll the zucchini around it.
SUGARS: 3.54 grams
Recipe courtesy: Sunfare
Calories: 179
1 oz. yellow mustard
½ 6-inch whole wheat low-carb tortilla
2 oz. turkey dog
Recipe courtesy: Sunfare
Preheat the oven to 350°F.
Put mustard on the tortilla. Roll the turkey dog in the tortilla, securing it with a toothpick. Spray lightly with cooking spray.
Bake 10–15 minutes or until the tortilla is light and crispy, and then slice into 2-inch pieces.
SUGARS: 1.75 grams
Calories: 137
1 6-inch whole wheat tortilla
2 tbsp. marinara sauce
2 oz. part-skim mozzarella cheese
2 tbsp. chopped fresh basil
Italian seasoning to taste
Recipe courtesy: Sunfare
Preheat the oven to 350°F.
Coat the tortilla with marinara sauce, then top it with the cheese, basil, and Italian herbs. Bake 10–15 minutes or until the cheese melts and the tortilla is crispy.
SUGARS: 2.28 grams
Calories: 114
2 oz. chicken breast, cut into strips
1 tsp. sesame seeds
Salt and pepper to taste
2 tbsp. soy sauce
Recipe courtesy: Sunfare
Coat the chicken breast in sesame seeds and salt and pepper. Sear until crispy. Serve with a side of soy sauce.
SUGARS: 2 grams
Calories: 91
2 oz. sliced turkey deli meat, cut into 1-inch strips
¼ cup diced red bell pepper
4 cherry tomatoes, halved
1 tsp. lemon pepper
2 tbsp. chipotle mustard
Recipe courtesy: Sunfare
Roll up each turkey slice. Place onto skewers in this order: turkey, bell pepper, turkey, cherry tomato. Season the skewers with lemon pepper and grill. Serve with a side of chipotle mustard.
SUGARS: 4.17 grams
Calories: 86
2 oz. shrimp
1 oz. diced cucumbers
1 oz. diced tomatotes
1 oz. diced red onions
1 tsp. chopped cilantro
½ lemon
Salt and pepper to taste
Cook the shrimp in water. Cool and dice. Mix with the remaining ingredients. Squeeze lemon juice over the mixture, adjust the seasoning, and serve.
SUGARS: 3.45 grams
Recipe courtesy: Sunfare
Calories: 155
½ 6-inch whole wheat low-carb tortilla
½ tbsp. chipotle mayonnaise
½ oz. turkey, sliced
½ oz. Swiss cheese, sliced
1 tbsp. finely diced celery
1 tbsp. finely diced onions
Recipe courtesy: Sunfare
Spread the tortilla with the mayo. Top with the sliced turkey and Swiss cheese. Sprinkle with the diced celery and onions. Roll the tortilla very tightly and slice into ½-inch pieces. One serving is two pieces.
SUGARS: 2.9 grams
Calories: 168
1 6-inch whole wheat low-carb tortilla
½ oz. low-fat cream cheese
1 tsp. chopped parsley
1 tbsp. chopped fresh basil
2 tbsp. canned roasted red pepper
2 oz. (2 slices) turkey
1 tbsp. low-calorie Italian dressing
Recipe courtesy: Sunfare
Spread the tortilla with the cream cheese and sprinkle with the chopped parsley. Add a layer of basil leaves to cover the cream cheese. Add a layer of peppers to cover the basil. Top with the turkey deli meat and roll up tightly. Slice into ½-inch sections. One serving is two pieces.
Drizzle with 1 tbsp. low-calorie dressing.
SUGARS: 4.24 grams
After you succeed on this plan, going back to anything that resembles an unhealthy lifestyle is out of the question! Here are some simple strategies to keep you on track—not for the short term, but for the rest of your life.
* Be prepared to eat. Make sure your meals and snacks are pre-prepared and ready to go when it’s time to eat; if you wait too long or miss a meal, you can lose energy and disrupt your eating rhythm, which in turn will throw off your body’s metabolism. An easy way to do this is to prepare several days’ worth of food at once; it’s a short time investment up front that will not only save you time and energy down the road, but also set you up for total success!
* Food: Don’t leave home without it. Try to always have some type of snack on hand in case you are away from home, stuck in traffic, or just someplace where healthy food is unavailable. If you’re going to be traveling by plane, order a special meal so you’re not forced to eat something unhealthy. No matter what, do everything you can to avoid fast food or other unhealthy quick fixes.