BREAKFAST
SMOOTHIES
Strawberry Almond Butter Smoothie:
Per serving: 180 calories (110 from fat), 12g total fat
Chai Almond Smoothie:
Per serving: 110 calories (25 from fat), 2.5g total fat
CEREAL
Hot Cereal
Per serving: 210 calories (15 from fat), 2g total fat
Cold Cereal
Fruit & Hemp Seed Muesli:
Per 1/2-cup serving: 250 calories (80 from fat), 9g total fat
Millet Breakfast Cereal:
Per serving: 210 calories (25 from fat), 2.5g total fat
EGGS
See Guide To Eggs in Simple How To’s
Salmon Hash with egg left over Dinner Recipe
Eggs in Purgatory – Great for Brunch!
Per serving: 350 calories (180 from fat), 20g total fat
BARS
Chewy Oat Bars
Per serving (1 square): 140 calories (50 from fat), 6g total fat
Hempseed Apricot Chews:
Per serving (1 chew): 100 calories (25 from fat), 2.5g total fat
Mixed Fruit with Yogurt
Per serving: 170 calories (30 from fat), 3.5g total fat
APPETIZERS / SNACKS
Black Bean Hummus:
Per serving: 140 calories (50 from fat), 6g total fat
Deli-style Roast Beef Rollups
Per serving (1 roll): 90 calories (50 from fat), 5g total fat
Kale Chips
Per serving: 80 calories (40 from fat), 4.5g total fat
Lemon-Ricotta Kale Dip
Per serving (about 1/4 cup): 40 calories (0 from fat), 0g total fat
DINNER
BEEF
Day-Before Meatloaf
Per serving: 380 calories (200 from fat), 22g total fat
Beef and Quinoa Meatballs
Per serving: 150 calories (45 from fat), 5g total fat
Italian Pot Roast
Per serving: 460 calories (130 from fat), 14g total fat, 4g saturated fat
German Pot roast
per serving: 440 calories (130 from fat), 14g total fat, 4g saturated fat
Satsuma, Beef and Vegetable Stir Fry
Per serving: 460 calories (110 from fat), 12g total fat
Quick Beef Veggie Bowl
Per serving: 370 calories (35 from fat), 4g total fat
Beef, Bean and Veggie Chili - Great For Super Bowl!
Per serving: 280 calories (50 from fat), 6g total fat
FISH
Smoked Salmon Hash and Eggs
Per serving: 240 calories (90 from fat), 10g total fat
Fish Tacos in Crunch Shells
Per serving: 220 calories (80 from fat), 9g total fat
Linguine with Grilled Shrimp
Per serving: 330 calories (110 from fat), 12g total fat
Green Lentils with Salmon
Per serving: 290 calories (45 from fat), 5g total fat,
Quick Cajun Catfish
Per serving: 220 calories (100 from fat), 11g total fat
Spice Crusted Salmon with Ginger Beets
Per serving: 280 calories (90 from fat), 11g total fat
VEGETARIAN – Add Chicken or Fish if you want!
Layered Vegetable Enchiladas***
Per serving: 380 calories (50 from fat), 5g total fat
Eggplant Bolognese
Per serving: 170 calories (5 from fat), 1g total fat
Homemade Black Bean Burgers***
Per serving: 290 calories (70 from fat), 7g total fat
Kale Mushroom and tomato polenta
Per serving: 230 calories (90 from fat), 10g total fat, 2g saturated fat
Black Bean & Rice Extravaganza:
Per serving: 550 calories (110 from fat), 13g total fa
Butternut Squash Soup:
Per serving: 100 calories (0 from fat), 0g total fat
Whole Grain Mini Pizzas:
Per Serving (2 English muffin halves): 350 calories (150 from fat), 16g total fat
Per serving: 430 calories (90 from fat), 10g total fat
Butternut and Kale Salad
Per serving: 100 calories (5 from fat), 0.5g total fat
POULTRY
Thai Style Red Curry with Turkey
Per serving: 260 calories (110 from fat), 12g total fa
Peruvian-style Roasted Chicken
Per serving: 470 calories (290 from fat), 32g total fat
Chicken with Le Gruyere and Sage
Per serving: 310 calories (120 from fat), 13g total fat
Chicken Taco Pizza
Per serving: 410 calories (90 from fat), 10g total fat
Chicken Tetrazzini
Per serving: 480 calories (110 from fat), 12g total fat
Chicken with Winter Squash
Per serving: 460 calories (240 from fat), 26g total fat
Mighty Bowl of Goodness
Per serving (does not include optional tofu, chicken or salmon): 440 calories (110 from fat), 12g total fat
Chicken with Grilled Pineapple and Tomatillo Salsa
Per serving: 300 calories (90 from fat), 10g total fat
Per Serving: 270 calories (60 from fat), 7g total fat,
Chicken and Poblano Chili
Per serving: 430 calories (80 from fat), 9g total fat
Romantic Rice Bowl
Per serving: 290 calories (80 from fat), 9g total fat
Chicken and Brown Rice soup
Per serving: 130 calories (20 from fat), 2.5g total fat
PORK
Spaghetti Squash Marinara with Italian sausage
Per serving: 400 calories (180 from fat), 20g total fat
Hearty Lentil and Sausage Soup
Per serving: 380 calories (160 from fat), 18g total fat
SIDE DISHES & SALADS
Brussel Sprouts & Apples:
Per serving: 80 calories (5 from fat), 0g total fat
Especially Good Sweet Potatoes
Per serving: 140 calories (20 from fat), 2.5g total fat
Potato Bubble and Squeak
Per serving: 300 calories (90 from fat), 10g total fat
Creamy Sesame Greens
Per serving: 200 calories (80 from fat), 9g total fat
Broccoli Salad with Walnuts and Currants
Per serving: 170 calories (90 from fat), 10g total fat
Quinoa with Balsamic Roasted Mushrooms
Per serving: 280 calories (60 from fat), 7g total fat
Roasted Beet Salad
Per Serving: 180 calories (130 from fat), 14g total fat
Tangy Buttered Beets
Per serving: 110 calories (40 from fat), 5g total fat
LUNCH IDEAS..LOTSA LEFTOVERS
Naan Pizza with Leftover Curry
Meatball Sandwich
Soup
Mini pizzas
Warm winter grain salads
TREATS
Lemon Treats:
