Sign up to one month Online plan and pay £13.95 for your first month (£12.95 + £1 sign up fee) and £12.95 for subsequent months until you cancel. Sign up to the one month Monthly Pass plan and pay just £16.95 for your first month. *Free starter kit when you join for three months 1) Join Weight Watchers between 20th March 2016 and 23rd April 2016 and purchase a three month Online or three month Monthly Pass subscription plan and get a free starter kit (Little Bag of Mojo). For Monthly Pass members If you sign up in a meeting you can collect your free starter kit from your leader. If you sign up for Monthly Pass online, you can collect your free starter kit from your leader in your first meeting. In order to make the claim you must take a copy of the receipt of purchase of the 3 month Monthly Pass subscription plan to your first meeting. 2) Weight Watchers Online offer only available to new online subscribers in the UK who sign up to the three month plan (excluding Channel Islands) and Monthly Pass offer only available to new subscribers in the UKwho sign up to the three month plan (excluding Channel Islands & Northern Ireland).
All are low in fat and have a similar nutritional footprint, so you can eat the ones you want and get great nutrition every day. Your counselor can tell you more about the science behind the safety and effectiveness of Medifast products. Compared to other meal replacements, Medifast Meals contain fewer calories per serving, while being formulated to keep you feeling full and satisfied. The balance of fiber and protein in Medifast Meals helps you feel full and satisfied. But ours, with sour cream and cheddar cheese, is so good that you'll revise your notion of the perfect snack. Each Flavors of Home™ counts as the “1” on the 5 & 1 Plan® and is a Lean & Green Meal on the Medifast Program. Chew on this: at just 110 calories, Medifast Chewy Bars have the full spectrum of vitamins and minerals. Medifast offers soy and whey protein-based Shakes in a variety of flavors that you can whip up on your own or enjoy as a ready-to-drink meal. The lineup includes specialty shakes with antioxidants and shakes formulated especially for people with diabetes. The ultimate comfort food, Medifast Macaroni & Cheese is rich and creamy like the real thing, but it looks great on you, with less fat, fewer carbs and calories, and more healthy fiber. These Medifast favorites will remind you of fresh-baked brownies and cookies warm from the oven.
Mediterranean Diet Meal Plan And Shopping List For New Heart Health And Weight Loss Fad. Not to mention, drinking wine is not only acceptable but encouraged on the plan, with five ounces daily suggested for women and no more than 10 for men during dinner. Now that you need no more convincing, here is your new grocery store shopping list along with suggested meal ideas and plans for the Mediterranean Diet. Pancakes (made using low-fat yogurt, egg and whole-wheat pancake mix, 1 cup of milk and a serving of fruit. Peanut butter bagel, serving of milk and fruit. Cereal (non-sweetened) with a cup of milk and serving of fruit. Chicken kabobs (chicken breast, fat-free Italian dressing, onion, green pepper, tomatoes, whole-wheat pita pocket with hummus) and serving of fruit. Tomato and Mozzarella Sandwich and a serving of fruit. Grilled sea bass and a serving of fruit/vegetables. Fruit smoothie (with fruit, fresh juice and light yogurt)
Testimonials Disclaimer: Every results testimonial on this website is from a real fuelfood.com customer who used the program. Results (weight, body fat percentage, circumference measurements, etc) were self-reported by the customer and therefore cannot be confirmed. Faster weight loss in the first 1-2 weeks is common but usually represents water weight loss, not body fat. Burn the Fat, Feed the Muscle is NOT a rapid weight loss program and we do not recommend or condone rapid weight loss schemes. Burn the Fat, Feed the Muscle is a fat loss program, a healthy lifestyle program and a long term approach to body fat reduction and maintenance. Please log into your Fuelfood.com account, then select the My Account> > > Billing tab. Scroll to the bottom of the page and click the button that says "Pause Billing". Our Fuelfood.com programs all have an 8-Day Advance Notice Cancellation Policy, as detailed on the Billing page. You simply hit the Pause Billing button today, and your account will not automatically bill or automatically renew starting in exactly 8 days. From there, I will be able to order the remaining meals in my account, and I will not be charged for any additional meals. Share your own personal referral link under the My Account> > > Referrals tab and receive 5 free meals directly deposited into your account for anyone that uses this link to sign up!
1000 Calorie Diet Menu. Cutting back to 1000 calories a day is pretty drastic, and should only be used if you just want to lose a few pounds quickly, or feel the need to kick-start a longer term weight loss plan. Our 1000 Calorie Diet Menu sample packs in as much good nutrition as possible whilst trying to keep it simple, tasty and realistic. Not just because you'll be short of essential nutrients, but on a diet of just 1000 calories a day - your body will be convinced it's in the middle of a famine if you keep it up for long. Not helpful when what you really want when you're trying to lose weight is a lively, active body burning up the calories as fast as possible. That's why health professionals recommend aiming for a weight loss of 1 to 2 pounds a week, and keeping active when you're on a diet - pushing your body into starvation mode is counterproductive. 1000 Calorie Diet Sample Menu. Drinks throughout the day can include water, black tea and/or coffee without sugar and negligible calorie carbonated drinks such as Diet Coke.
Lose weight and keep it off. If you search for “weight loss” online the results numbers are in the hundreds of millions. At the end of the day, weight loss is all about mindful eating rather than “dieting”. Do this and losing weight comes as a bonus. With a meal plan that only contains meals that are good for you and are also delicious, you’ll get the best of both worlds. Losing weight and keeping it off comes naturally. Permanent weight loss can only be achieved through sensible and mindful eating, not through a “fad diet”. With a meal plan you get that peace of mind that comes from knowing you are in control of your kitchen, your health and naturally, your weight. And that’s the difference between having a plan to lose weight and not having one.
Warm the tortilla between slightly moistened paper towels in the microwave for about 1 minute, then top with veggies and salsa; fold. All kinds of veggies – and fruit – can go into your salad. Big salad of baby greens with Pritikin-Style Thousand Island Dressing, which has less than one-quarter the calories and sodium of regular Thousand Island Dressing. What a gift for your heart and waistline! Did you know that bread and rolls are the No. Hot whole-grain cereal, such as oatmeal, cracked wheat, barley or polenta, made with 1 cup nonfat milk or soymilk and 1 cup fresh or frozen blueberries. A big salad of baby spinach and other fresh veggies, such as sliced carrots and tomatoes, topped with your favorite canned no-salt-added beans. Toss salad with about ½ teaspoon of wasabi (to taste) and 3 to 4 tablespoons of rice vinegar. Top with Fat-Free Cream Cheese or Nonfat Ricotta Cheese and Fresh Sliced Strawberries. It’s a great meal for losing weight, and starting your day. Butter Beans With Lemon and Scallions. Smoothie made in blender with 1 cup nonfat plain yogurt, ¾ cup crushed ice, ½ banana, and fresh or frozen berries. Take life to the next level, and be all that you can be.
(If weight loss is a goal, leave out the walnuts and oil because they’re very dense with calories.) The burgers on this Meal Plan for Blood Pressure and Weight Loss have half the calories of red meat patties, and zero artery-clogging saturated fat. Veggie patties have only about half the calories of red meat patties, and 0 artery-clogging saturated fat. Top your veggie burger with your grilled veggies along with crisp Romaine lettuce and a smear of low-sodium Dijon mustard, and enjoy a nice hefty serving of veggies on the side. Scrambled Egg Whites with Grilled Veggies and Nonfat Ricotta Cheese. If you’re running late, make breakfast-in-a-bowl by breaking your toast into a bowl and topping with the egg whites, veggies, and nonfat ricotta cheese. Get your blood pressure down – and keep it down – without the need for medication. For a dressing, enjoy the fruit salad you made for your mid-morning snack, or use really good balsamic vinegar. Add garbanzo beans and cook for 5 minutes, stirring regularly. Cover with plastic wrap and refrigerate for 1 hour. Then, stir to incorporate the onions, and refrigerate 1 hour more. And because you need to peel open the pods, you slow down your food intake – always a good thing.
With The Healthy Chef SM Diet weight loss meal delivery program, each day you will receive breakfast, lunch, dinner, two snacks, and dessert. Below is a sample menu for one day from The Healthy Chef Diet weight loss program. Scrambled eggs folded into a sprouted corn tortilla, garnished with sautéed vegetables and nitrate free pork chorizo. Accompanied by a Cinnamon Apple Sauté and garnished with fresh fruit. Our Spa Energy Drink is a refreshing drink made from our own blend of organic fruit juices, teas, and E 3 Live® . Lightly breaded eggplant layered with fresh marinara and buffalo mozzarella. Our light creamy chocolate mousse is completely dairy-free, made with silken tofu, cocoa and garnished with candied walnuts.
Our healthy diet meal plans are based on the science of what your body needs to lose fat and maintain a lifetime commitment to health. We are built on the foundation of healthy weight loss that is based on real science and the unique knowledge that food is medicine. Unlike fad diets and other gimmicks that promise you extreme results with little effort, our healthy meal plans for weight loss are based on the science and research of our founding weight loss physician. D., works with our team of Registered Dietitians to ensure that the nutritional requirements for healthy and long-term weight loss are being met in every weekly menu, and in each and every entree. We understand that with our busy lives it can be difficult to find the balance needed to lose weight the healthy way. Our team of Registered Dietitians ensure that every weekly menu's nutrition plan for weight loss, and each and every healthy entree, follows our nutritional platform. Real food, carefully balanced to provide your body with what it needs to target fat, lose weight, and jump start healthy weight loss.
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A morning, noon, and night's worth of satisfying eats—all for under 1,600 calories. Total: 230 calories. Stack tomato, lettuce, onion, and avocado and tuna mixture on bread for an open-face sandwich. Total: 350 calories. Total: 280 calories. Cook hot dog, and heat baked beans in a saucepan. Serve hot dog in the bun, topped with mustard and relish, with beans and melon on the side. Total: 490 calories. Total: 190 calories.
Depending on your health and fitness objectives, however, you might want to alter your setup for the week. On the other hand, if gaining weight and adding muscle is your goal, think about including four or even five high-carb days. So should you just munch on meat during your low-carb days and pig out on pasta the rest of the week? “If having an occasional bagel or bowl of sugary cereal helps you comply with your meal plan, work that into a high-carb day,” says Starnes. 2–3 grams of carbs (x your body weight) 1–1.25 grams of protein (x your body weight) 0.5–1.5 grams of carbs (x your bodyweight) 1.25–1.5 grams of protein (x your bodyweight) 0.15–0.35 grams of fat (x your bodyweight) About 1 gram of carbs (x your bodyweight) 0.75 grams of protein (x your bodyweight) 0.2–0.5 grams of carbs (x your bodyweight) About 1 gram of protein (x your bodyweight) 0.1–0.2 grams of fat (x your bodyweight)
1) Raw Green Thickies Diet with unlimited food. 2) Smoothies only Green Thickies Diet with unlimited food. 3) Cooked Green Thickies Diet with limited food. The first and second diet plans allow you to eat as much food as you want but the food allowed are more restricted. The third diet plan allows you greater freedom in the types of ingredients you can eat, but the calories are restricted. Today I’m sharing with you the first option which is the unlimited raw food diet plan. Green Thickies Weight Loss Plan 1: Raw Food Diet Plan. The great thing about this diet is that because the allowed foods are so healthy and natural, you can eat as much as you like. But here is a sample meal plan that is an example of the kinds of meals you could make on this diet. If you need more meal suggestions, you can make any of the food in this book, Raw Food Made Easy for one or two people. This book will give you loads of raw food recipes that will help you stick to this raw food diet plan.
You're training hard every day with your program, going heavy on the weights and sweating up a storm with cardio . Newsflash: While that's critical to your ultimate success, that's just not enough for you to lose the fat you want to. Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. "The diet is 65% of what you need to get in shape," he says. You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way. This is your mantra for the next 28 days. There's just no way around the diet, says Juge, and eating clean is the name of this get-lean game. Up your protein only if you're heavier than 250 pounds, or you're very hungry and need to add food during the day. The hardest thing is to develop the new habit of preparing your meals and taking them with you." The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. You"ll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. "Many of my clients have their cheat meal on Sunday, so then they're ready for Monday and the week to come," he says. Afterward, get right back on the wagon with your next scheduled meal. I tell them, just keep looking at that picture and think of what you're going to look like in a few weeks."When it comes to cravings, protein drinks and bars may also help cure your need for sugar, says Juge.
Starch = 80 calories, 3g protein, 1 gram fat, 15grams carbs, look for starches. Fruit = 60 calories, fiber and protein varies. 1 Cup Fat free/low fat milk = 90 calories, 8grams protein, 0-3grams fat, 12grams carbs. 1 Cup Reduced fat 2% milk = 120 calories, 8grams protein, 5grams fat and 12 grams carbs. 1 Cup Whole milk = 150 calories, 8grams protein, 8grams of fat and 12 grams of carbs. Nonstarchy veggies = 25 calories, 2grams of protein and 5 carbs. 1 ounce Very Lean Meat = 35 calories, 7grams protein and 0-1gram of fat. 1 ounce Lean Meat = 55 calories, 7grams protein and 3grams of fat. 1 ounce Medium Fat Meat = 75 calories, 7grams protein and 5 grams of fat. 1 ounce High Fat Meat = 100 calories, 7grams protein and 8grams fat. Starch 2 (160) Dairy 3 (240) Protein 5 (175) Veggie 3 (75) Fruit 2 (120) Fat 2 (90) Starch 4 (320) Dairy 3 (240) Protein 6 (210) Veggie 3 (75) Fruit 3 (180) Fat 3 (135) For 1400 calories add an additional Starch and milk or add fruit and more protein, whatever you want as long as it is about 200 calories more.
Percent of daily calories from fat: 15% Percent of daily calories from saturated fat: 2% Percent of daily calories from fat: 29% Percent of daily calories from saturated fat: 8.4% Percent of daily calories from fat: 33% Percent of daily calories from saturated fat: 11% Percent of daily calories from carbohydrates: 40% Percent of daily calories from fat: 20% Percent of daily calories from saturated fat: 2.3% Percent of daily calories from saturated fat: 8.6% Percent of daily calories from carbohydrates: 53% Percent of daily calories from fat: 21% Percent of daily calories from saturated fat: 5.1% Percent of daily calories from carbohydrates: 57%
Ideal Plan Quick Start Guide. The Ideal Plan does all of these calculations for you: just follow the template we’ve created for you! The Quick Start Guide below is a simplified version of the Ideal Plan. Ideal Plan Consists Of: Ideal Plan Nutrition Guide. This digital book is your complete guide to the Ideal Plan. Ideal Bar Snack Bar. As one of the essential snacks in the Ideal Plan, an Ideal Bar delivers the right balance of protein and carbs to give you energy, plus the power of Slendesta for appetite control. Starter Ideal Plan. 30 Day Supply of Ideal Bar. 60 Day Supply of Ideal Bar.
If so, you may be looking for a more relaxed approach to healthy weight loss. But without a diet, how do you know what to eat and when, while still being able to lose weight? Keep in mind that this just an example and you may want to adjust it to better suit your own needs and goals: Two to three hours after your breakfast, you’ll probably start to feel hungry again, and it’s important to eat a little something to keep your energy up. Bring a small container of chopped raw veggies to work with you and snack on them when you feel hungry. Another two to three hours after that snack, you’ll probably start feeling hungry for lunch, so you’ll want to eat something that contains protein , healthy fat, and complex carbs. Since your lunch was probably satisfying you may not be as hungry for your afternoon snack, so you can have something small like one piece of fruit, or a small container of yogurt, or even some more vegetables. See: How Eating More Often Can Help You Eat Less. For dinner you’ll want to include more lean protein like fish, chicken, turkey, or beef (beans or tofu if you are a vegetarian), as well as complex carbohydrates like brown rice or whole grain bread, and generous servings of vegetables (raw or cooked). If you want an evening snack, you probably still have room in your calorie count to eat another small piece of fruit, or perhaps some air-popped popcorn. Who knew you could eat so much and still lose weight? Again, this is a very generic plan – you should alter it to better suit your own lifestyle and weight loss goals.
Six ways we'll help you lose weight (and teach you how to keep it off for good) With your daily salads, fruits, milks and vegetables, you can be sure you’re eating right, every day…and setting healthy habits for the rest of your life. That’s when your Jenny Craig menu can be a great asset to your weight loss success. Jenny Craig weight loss programs are structured around your success, with easy-to-use online tools, and our mobile app, designed to help you set goals, monitor your food intake and activity levels, and track your progress all the way to your goal. After just a month or so of following your Jenny Craig weight loss program, your mind and body will start to recognize the healthy new patterns you’re establishing… Jenny craig will help teach you. Together, you and your consultant can create a customized menu that works for you. Not only will this approach help you save money during your weight loss journey, it will teach you how to eat healthy for life. Fact: most meals take about 5–10 minutes to prepare, including salads and free foods—so if you can give yourself those few extra minutes to prepare your meal along with the family meal, you’ll be in good shape. Then you can eat your Jenny Craig meal with your family! Your consultant will teach you how to enjoy a meal on your own as well as visual portion cues and other Jenny Craig tips, so you’ll be able to start enjoying the many family-friendly meals in our Online Recipe Library. Your consultant will work closely with you to determine what might be causing your weight loss to stall. Then you’ll work together to adjust your menu or behaviors…and get you headed in the right direction. When the time comes, talk with your consultant about which approach feels right for you.
HCG Diet Sample Meal Plan. HCG diet plan is a combination of HCG (Human Chorionic Gonadotropin) hormone and VLCD (Very Low Calorie Diet). The origin of this weight loss plan is based on Simeons’ Pounds and Inches. HCG diet sample meal plan is designed especially for all HCG dieters who don’t want to miss anything during their weight loss regime for discarding extra fat banks. Day Wise HCG Diet Meal Plan. The first two days of HCG protocol are known as loading phase where you can eat anything and everything. First Day Of Your 500-calorie HCG Diet.
The 1000 Calorie Diet And Menu For Weight Loss. As evident from its name, the 1000 calorie diet is a form of eating routine that restricts the daily caloric intake to 1000 calories. How does the 1000 Calorie Diet work? The rationale behind the 1000 calorie Indian diet plan is that the drastic reduction of caloric intake results in weight loss with little or no additional physical activity. The 1000 Calorie Diet Menu: The 1000 calorie diet focuses on smaller and frequent meals as well as lowering the intake of fat, sugar and carbohydrates. The 1000 calories diet plan should incorporate foods that are rich in vitamin B , proteins and fibres normally found in wheat foods and enzymes. 1000 Calorie Diet Menu: The 1000 calorie diet is considered a useful diet when it comes to burning calories at a fast rate as it is a very low calorie diet . This diet is quite apt if you intend to lose a few pounds quickly or want to pave the way for a longer term weight loss plan. Besides, the sample menu of this diet plan provides good nutrition while keeping the calories minimum at the same time. This diet primarily emphasizes the consumption of fruits and vegetables as they have few calories and high content of water and fibre which provide a feeling of fullness and prevent you from overeating. As it is a very low calorie diet, it is also lacking in certain vital nutrients which provide energy to the body. However, it can be dangerous for those who are on medication and proper consultation with the physician is required before resorting to this diet.
This program uses the food exchange system and is not currently affiliated with LA. The TAKE-OFF Phase: This is a Preparation Phase and a Plateau-Breaker Phase in One. When buying here, the download is instant—-(just follow the instructions above.) You will also receive a follow-up email from us with all files and additional files attached within 24 hours, to your Paypal email address. (This cleanse is not part of the plan, but it will accelerate your results by ridding your body of trapped matter. (If you would have normally lost 3 lbs in a week this may increase the loss to 5 or 6 or more, depending on how much waste your body is retaining). This store ships free and has great prices on the nutrition bars we use as well! The secret to this plan’s success is expert-designed balanced menus! If you do not receive it within 24 hours; just send an email to Smarter [email protected] to request your free copy of “All Fired Up!” and include your name so we can match it to the purchase. Be Sure to “Save a Copy” by clicking “File” then “Save As” and then selecting the location on your disk that you want it saved to.
Just reading this again and thinking that you can do a LOT of eating on a healthy diet! It's clean for sure, but I find I need to increase the portions otherwise I my stomach growls a lot. October 29, 2013. October 30, 2013. October 4, 2015. OMG thank you for a menu that I actually want to eat! This is the very first one I've EVER seen where I didn't turn my nose up at a majority of the meals. THANK YOU THANK YOU THANK YOU! You are so welcome! I personally created this menu because it's the exact menu that I started with! When I click on the “print friendly” button to print off your five days of meals, it directs me to a page that talks about how you add the print friendly button to a website address. You can most definitely still lose weight, Rita.
FREE Meal Plans. Use these free meal plans for weight loss or to jump start your healthy eating. Why to Use These Free Sample Meal Plans. Use these free meal plans for weight loss or healthy eating. So get started with the free meal plans now! What If I Don't Like the Foods Suggested in the Sample Meal Plans?
Create a meal plan calendar using the meal plans you created and saved. Using your customized member admin panel, you can track your progress using the meal plans you created and compare it with your actual intake. Let our meal planner wizard guide you in creating a healthy meal plan for your days and weeks. PRINT MEAL PLANS. Our platform automatically creates a grocery list for you as go about creating your meal plans. Great, simply adopt it by adding them to your meal plans. Feel like sharing your meal plans with your family and friends? TAKE FULL CONTROL OF YOUR MEALS WITH OUR WEEKLY MEAL PLANNER. Welcome to your home of healthy custom diet meal plans. Our diet food meal planner enables and empowers you to create your daily, weekly and monthly meal plans as you see fit while building a grocery list on autopilot with our grocery list maker. You can design your custom meal plans as healthy as you want or if you wish, on some days, just tear it up and spare no deserts on the menu. Personal diet meal plans for you by you.
Use these weight-loss tips for women to support the changes you make to your diet and lifestyle. Focus on the journey ahead with the help of these weight-loss tips for women. Emphasizing realistic goals and gradual change is one of the best weight-loss tips for women. Click here for The 10 Best Teas for Weight Loss slideshow. “Lose the ‘diet’ mentality and stop trying the latest fad diet,” says Joy Dubost , registered dietitian. Establishing a healthy diet will allow you to lose weight over time and keep it off. Although healthy snacking is one of the best weight-loss tips for women, it is important to portion-control all snacks to prevent excessive calorie consumption . The 10 Best Teas for Weight Loss (Slideshow) “Remove or reduce the amount of sugary beverages you consume,” Dubost says. Healthy weight loss happens over time, but it’s so much more long-lasting than the latest diet trend .
6 |Sweet breakfast toast: ¼ cup nonfat ricotta mixed with 1 tsp honey, spread on 1 whole-wheat English muffin, topped with ½ cup sliced grapes* and 2 Tbsp chopped pecans. Serve with 1 cup nonfat milk (or soy milk). 18 |Mexican couscous: ¼ cup whole-wheat couscous* cooked in ½ cup low-sodium chicken broth + 1 pinch cumin + 1 Tbsp lime juice + 1 tsp olive oil; toss with ½ cup thawed frozen corn* + ½ cup no-salt-added canned black beans* + ½ cup chopped tomato* 22 |Quinoa salad: ¼ cup quinoa* cooked in ½ cup water; toss with ½ cup chopped cucumber* + ½ cup diced tomato* + ½ cup no-salt-added canned cannellini beans + 1 Tbsp lemon juice + 1 Tbsp olive oil + 2 Tbsp fresh parsley. Serve with salad (1 sliced cucumber + 1 tsp canola oil + 1 Tbsp rice wine vinegar) and 1 apple*. 28 | Ginger pork stir-fry: Stir-fry 4 oz pork tenderloin* + 2 cups broccoli* + ½ tsp minced garlic + ½ tsp minced ginger in 2 tsp peanut oil; season with 2 tsp low-sodium soy sauce and top with 1 Tbsp chopped cashews; serve over ¼ cup cooked brown rice*. 29 | Portobello stroganoff: 2 portobello mushrooms, sliced and sautéed in 2 tsp olive oil, cooked in 2 tsp tomato paste + ¼ cup low-sodium chicken broth + 2 Tbsp nonfat sour cream; serve over 2 oz cooked whole-wheat egg noodles. 30 | Steak salad: 2 cups baby spinach* + 3 oz grilled sirloin steak* + 15 grapes* + ½ cup sliced yellow peppers* + 2 Tbsp chopped walnuts; toss with 2 tsp olive oil + 1 tsp red wine vinegar. 31 | Chicken fajitas: 4 oz skinless chicken breast* seasoned with ¼ tsp cumin + ¼ tsp chili powder, panfried in 1 tsp olive oil; serve in an 8" whole-wheat tortilla with ¼ sliced avocado + ½ cup grapefruit sections + 1 Tbsp chopped red onion. Serve with ½ cup no-salt-added canned kidney beans*. 34 | Honey-mustard salmon: 4 oz salmon fillet* topped with 1 Tbsp honey mustard mixed with 1 tsp olive oil and broiled for 6 to 8 minutes; serve over ¼ cup whole-wheat couscous*, cooked and tossed with ½ cup chopped tomato* + 1 Tbsp pine nuts. 37 | Steak and potatoes: 3 oz grilled sirloin steak + 6 oz baked sweet potato + 2 cups spinach sautéed in 1 tsp olive oil with 1 clove chopped garlic and ½ cup no-salt-added cannellini beans. Serve with ¼ cup cooked brown rice*.