HDfit35 Nutrition Program
You’ve never seen your body like this before...
HDfit35
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Finally! You did it! You signed up for HDfit35. For some of you committing to HDfit35 means that for the first time in a long time you are going to exercise, eat well, and begin taking control of your overall health and fitness. By following your program you will feel more energetic, begin to lose unhealthy pounds, and get an overwhelming sense of accomplishment as you witness dramatic changes in your body, your self esteem, and in your life. For others, you who have been there-done-that and consider yourself in good shape, HDfit35 will become your new training challenge. Every program we design for you will push you to new heights. You will see dramatic results - decreased body fat toned lean muscles - smooth abs - and enjoy your workouts like never before. Regardless of your fitness level your customized HDfit35 fitness and nutrition program has been designed specifically for you to move you towards the ultimate body you have always wanted. Good news is...you don’t have to go it alone...your HDfitTrainer will keep you focused and challenged, and be there to celebrate success with you along the way. There are two components to your HDfit35 program - fitness and nutrition. Your fitness component is designed to be physically challenging yet something you are capable of doing. From week to week you will see incremental improvement in strength and endurance, and at the end of 35 days...you and your new body will be ready for the next phase of your workout. Your HDfitTrainer will discuss how to work through your fitness component during your one-on-one orientation session. The nutrition component of your HDfit35 program is described in this booklet. At HDfit35 we love our workouts...but we realize that if you are not making good food choices then it will be hard for you to get the best results from our workouts. We understand that there are many factors that effect what you eat, why you eat, and when you eat...so to make things easier for you we developed this simple - yet effective nutrition program that will
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make fueling your body much easier. Since everything about HDfit35 is customized, your nutrition program has been calibrated to work hand-in-hand with your customized HDfit35 workout. We consider all of the information that was gathered during your fitness assessment with your HDfitTrainer in developing the nutrition component of your program. This nutrition program will make it possible for your body to effectively perform and react to your workout and get the results you desire from your efforts. If you “kind of” follow your nutrition program “most of the time” you will see less dramatic results. But if you do your workouts...and follow your nutrition program...you will be amazed at the results you will get from your efforts. Look, we know this is hard., but always keep in mind that staying in shape is easier than getting in shape. Work hard now and get yourself to a healthy place. We will help you get there - and help you stay there - for the rest of your life. How to use this booklet: 1. Take a look at your Nutrition Profile. Here we have calculated your daily caloric needs and tell you how much water you should drink each day to get the best results from your body. 2. Next we provide some simple rules to follow and a few tips You’ve never seen your body like this before... to make it easier for you to reach your daily caloric requirement. 3. Finally you see our list of menu choices. 35 options for each core meal - breakfast, lunch, and dinner - as well as supplemental menu with a variety of quick and easy meals to round out your day.
Follow your HDfit35 fitness and nutrition program and in no time you’ll be saying...“I’ve never seen my body like this before!”
HDfit35
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Your Nutrition Profile Remember, It’s not how you start...it’s how you finish! Your HDfitTrainer has created the nutrition profile below based on information gathered during your fitness evaluation. If you follow the your nutrition program...do your 35 minute workouts...you will get off to a great start...and be amazed of how you feel when you finish this phase of HDfit35.
Your goals: Lose weight and tone Gain weight and tone Stay the same weight but tone Build muscle mass Other goals:
Current weight (lbs):
Body fat (%):
Body fat (lbs)
Lean mass (lbs)
Water per day (ounces):
Caloric requirement:
4.
calories
Primary meal calories:
-1,200 calories
Supplementary calories needed:
calories
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The HDfit35 Approach to Nutrition With so many diets on the market - no fat - low carbs - no carbs - the cookie diet - what, why and how diets work can all get very confusing. At HDfit35 we believe a nutrition program should practice moderation - not deprivation - and balance over exclusion. Your HDfit35 nutrition plan contains all of the proper nutrients and minerals you will need to build lean muscle and lose body fat, creating a overall healthier body. This isn’t a diet...it’s just a healthy way to eat the foods you love each and every day. Your individualized HDfit35 nutrition plan has been calibrated to provide the exact macronutrient breakdown your body will need to get the results you want. Your program consists of 3 core meals and additional supplemental meals that, in total, will provide you with the perfect balance and amount of calories each day. You don’t have to count calories - we have already done that for you. - all you have to do is follow the rules below and eat! Rule #1 - You Have to Eat This may seem counterintuitive to those wanting to lose weight, but if you don’t eat you won’t lose weight. We have calculated the number of calories your body needs to perform your daily activities - including your workouts - and get the results you want. If you don’t take in enough fuel your body is smart enough to horde calories, store them as fat, and you will never reach your targeted goals.
Not enough food...this will not go away
Rule #2 - You Have to Drink Water Regardless of your fitness goals your body requires water to function properly. We have calculated how many ounces of water you should drink each day in your nutrition profile. At first this seems like too much water - just plan on making a few extra trips to the bathroom but water will cleanse, help maintain skin elasticity as you lose weight, and keep all of your organs working in peak form. Rule #3 - When You Crave… Let’s be realistic. It is hard to follow a program exactly as it is laid out. There will be times when you want to eat pizza...or drink alcohol...or eat dessert after dinner. Don’t deny yourself a craving, HDfit35
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but don’t go overboard either. And if you get away from the program a day or two - just get back on the program. A day or two won’t totally screw things up...a week or two isn’t good...but a day or two and you are still on target. Rule #4 - You Have to Eat Three Core Meals Every Day Each of your 3 core meals - breakfast - lunch - dinner contain 400 calories with an approximate mix of 9 grams of fat, 50 grams of carbohydrates, and 30 grams of protein. 400 calories doesn’t sound like a lot but you will be surprised by the quantity of food you will eat. It is important that when you select a menu item that you eat the entire meal. If not, you will throw your day off balance and deprive your body of some of the nutrients it needs. Rule #5 - Use Supplemental Menu to Get Your Required Calorie Count The three core meals will not provide all of the fuel you need to get through the day so we have prepared a supplemental menu for you to chose from. These are very important meals. They are generally high in protein - which makes it possible for you to create muscle during the exercise phase of your program - and adding these meals will keep your energy levels constant throughout the day. We have created two Supplemental menus. Category 1 Meals contain 100 calorie options and Category 2 Meals contain 200 calorie options. Below is an example of how you would use the Supplemental menu to get to your daily caloric requirement. Example If you need a total of 1,700 calories per day, 1,200 calories come from your three core meals, leaving 500 calories needed from the supplemental menu. Core Meal 1 - Breakfast at 7:00 a.m. Supplementary Meal 2 - Category 2 Core Meal 3 - Lunch at 12:00 p.m. Supplementary Meal 4 - Category 2 Core Meal 5 - Dinner at 6:00 p.m. Supplementary Meal 6 - Category 1 Total
6.
400 calories 200 calories 400 calories 200 calories 400 calories 100 calories 1,700 calories
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Rule #6 - You Should Eat Every 2-3 Hours As a rule of thumb you should refuel every 2-3 hours. This means that, on average, you will eat 5-6 meals per day using your supplemental menu to fill in the gaps between your main meals. Following this rule will keep your blood sugar level so you won’t feel like you need that afternoon nap, and help you avoid over doing it when you finally sit down to eat..
Stop eating everything in sight!
Pretty simple. Now you just have to do it! There’s no “forgetting” to eat a meal - you should never consider yourself “too busy” to follow the program - those excuses won’t work anymore. It will take some effort at first, but I guarantee that if you follow your nutrition program your body will respond in ways that you can’t imagine. With HDfit35 you have found a complete, customized fitness and nutrition program. Follow it and you will see dramatic results.
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Some Additional Tips Plan Ahead After you have some time to look at the menu items you will see that there are many ingredients that are used in several different meals. You can prepare in advance by cooking in quantity and using the pre-cooked items throughout the week. This saves time during the week and will keep you from potentially skipping meals along the way. Take It To Work If you plan ahead and take lunch and in-between meal foods to work it will be much easier to stick to the program. Many of our menu items can be prepared quickly, are microwaveable, and all can be stored in your desk or refrigerator at work. What to Drink With a Meal You will notice that on certain meals we add an 8 ounce glass of fat free milk as a beverage. This is added to bring the macronutrient count to the right levels. On these menu items it is important to drink the glass of milk with your meal or replace it with an item as indicated below. When a beverage is not indicated we suggest: coffee, green tea, iced tea, vitamin water, crystal lite, water...and an occasional diet soda. Substitutions Following is a list of acceptable food substitutions for menu items in all meals. Egg Beaters for Whole Eggs 8 oz glass of fat free milk - 1/2 cup fat free cottage cheese - 5.3 ounces Greek yogurt Small side salad - 1 cup steamed vegetables - 1 medium sized fruit
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Mix and Match Menus Since all of your core meals are built on a similar macronutrient split it is ok to substitute breakfast for lunch, lunch for dinner, dinner leftovers for lunch the next day, or even breakfast for dinner? Keeping Track of Meals With the HDfit35 meal plan it isn’t necessary that you keep track of everything you eat every day, but if you do want to take some notes you can do that in the Tracking Success booklet you will use to monitor your HDfit35 workout. If, for instance, you have had a difficult time losing weight in the past, some simple tracking may be helpful. You and your HDfitTrainer can review your notes, and together come up with some creative ideas that will make the nutrition component easier for your to manage.
How’s this for tracking success?
Take a little time and check out the menu items listed in this booklet. There are some very basic recipes, single serving recipes, and healthy meals you can prepare for your whole family. If you are looking for quick meals...check out Appendix 1 for a list of breakfast and lunch menu items that you can toss together as you run out the door. And if you feel you have a recipe that may fit the criteria of our nutrition program we would love to hear from you! You’ve taken the first big step...signing up for HDfit35...all of the steps that you take from this day forward will lead you down the road to a healthier life.
HDfit35
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HDfit35 Nutrition Program Menu Options Breakfast Page 11 - Page 28 Lunch Page 29 - Page 46 Dinner Page 47 - Page 64 Supplemental Meals Page 65 Appendix 1 - Quick Meals Page 66 - Page 67
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B-1
Power Oatmeal Ingredients:
Preparation:
3/4 cup water 1/2 cup oats 1 scoop whey protein 1/2 cup fat free milk 1 packet stevia 1 tablespoon ground cinnamon
In a microwave bowl combine water and oats. Microwave on high for 3 1/2 minutes. In a separate bowl combine protein powder and milk and wisk until completely blended. Add proton blend to oatmeal. Microwave again for 45 seconds. Add stevia and ground cinnamon.
B-2
Protein Pancakes (serving size = 3 Pancakes)
Ingredients:
Preparation:
2 cups of Krusteaz Fat Free Buttermilk Pancake Mix 1 1/2 cups water 1 scoop vanilla whey protein 1/s teaspoon of vanilla 1 tablespoon of syrup
In a medium bowl blend together pancake mix, protein powder, water and wire whip. Batter will be slightly lumpy. Add vanilla and syrup and blend again. Pour slightly less than 1/4 cup batter per pancake onto lightly greased griddle. Cook pancakes 2 minutes per side, or until golden brown, turning only once.
Complete the meal: 8 oz glass of fat free milk
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Tip: Freeze remaining pancakes and microwave for a quick meal or use with menu item B9.
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B-3
French Toast (makes 2 servings)
Ingredients:
Preparation:
1/3 cup fat free milk 2 large eggs 2 egg whites 1/2 scoop vanilla whey protein 1/2 teaspoon cinnamon 4 slices of whole wheat bread
Whisk together milk, eggs, and egg white in a large mixing bowl. Add protein and cinnamon and whisk together until completely mixed. Soak the bread, one slice at a time, in the mixture for about 30 seconds or until soggy. Coat a large skillet with cooking spray and heat over medium heat. Place soaked bread in the skillet. Cook for 2 minutes or until golden brown, then flip once and cook 1-2 minutes longer. Bread should be slightly firm to the touch. While bread is cooking, mix banana, preserves, and water together in a bowl. Top each piece of bread with fruit mixture.
Topping: 1 banana, mashed 1 tablespoon strawberry preserves 1 tablespoon water
B-4
Breakfast Wrap (serving size = 2 wraps)
Ingredients:
Preparation:
6 egg whites 1/4 cup fat free milk 1/4 cup fat free cheese - any flavor Pinch of ground pepper Pinch of dried fresh basil 2 whole wheat tortillas
In a bowl whisk together egg whites, milk, ground pepper, and basil. Add in fat free cheese and additional veggies. Coat a skillet with cooking spray. Heat skillet over medium heat. Pour egg mixture into skillet, stir occasionally, cook for 3-4 minutes or until egg mixture is firm. Microwave tortillas for 30 seconds. Place 1/2 egg mixture in each tortilla and roll burrito style.
Extra: Diced tomato Spinach Green pepper Mushroom
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B-5
Bagel and Yogurt Ingredients:
Preparation:
5.3 ounce Greek yogurt 1/2 whole wheat bagel 1 tablespoon reduced fat peanut butter
Open Greek yogurt Toast (or don’t toast) 1/2 bagel Slather peanut butter all over bagel
Complete the meal: 8 oz glass of fat free milk
B-6
Bagel and Boiled Eggs Ingredients:
Preparation:
3 hard boiled eggs 1/2 whole wheat bagel 1 tablespoon preserves
To boil eggs—place eggs in a saucepan. Run cold water into the pan until the water is 1 inch above the eggs. Place the saucepan on the stove and cook over medium heat until the water begins to boil. Reduce heat to low and let eggs simmer for 10-15 minutes.
Complete the meal: 8 oz glass of fat free milk
Toast (or don’t toast) bagel. Spread preserves.
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B-7
Coffee Smoothie and Bagel Ingredients:
Preparation:
16 ounces of coffee 1/3 cup of fat free milk 1 scoop of vanilla whey protein Stevia 1 whole wheat bagel 1 tablespoon reduced fat peanut butter
Brew coffee to taste. In a separate container whisk protein powder and milk until mixture is not lumpy. Microwave protein blend for 30 seconds. Pour protein mix into brewed coffee. Add stevia and stir. Toast (or don’t toast) bagel and slather with peanut butter. Tip: use a shaker cup to mix protein powder and you don’t have to use a blender.
B-8
Egg McMuscle Muffin Ingredients:
Preparation:
1 whole wheat English muffin 2 whole eggs 1/2 cup chopped baby spinach 1/4 cup low fat cheese Dash of black pepper Dash of fresh basil
In a bowl whisk together eggs. Add cheese, black pepper, basil, and spinach. Coat a skillet with cooking spray and pour egg mixture into skillet. Cook over medium heat for 2-4 minutes or until eggs are firm. While eggs are cooking, toast English muffin. Pile eggs onto English muffin and chow down!
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B-9
Turkey in a Blanket Ingredients:
Preparation:
2 - Power Pancakes (B-2) 2 skinless turkey sausage links
Follow preparation of pancakes in recipe B-2, or just microwave leftover pancakes form previous meal. Microwave turkey links per instructions. Wrap a pancake around each turkey link.
Complete the meal: 8 oz glass of fat free milk
B-10
Spicy Breakfast Braid (makes 5 servings)
Ingredients:
Preparation:
Trader Joe’s whole wheat pizza dough Cooking spray 1 tablespoon olive oil 1/4 cup chopped onion 1p ounces fat free turkey sausage 6 large eggs, lightly beaten 1/2 cup shredded fat free Monterey jack cheese 1/2 cup shredded fat free cheddar cheese 1/4 cup chopped seeded jalapeno peppers
Preheat oven to 425 degrees. Roll dough onto a baking sheet coated with cooking spray; pat into a 15 x 10–inch rectangle. Heat oil in a large skillet over medium heat. Add onion and sausage; cook 9 minutes or until lightly browned. Stir in eggs; cook 1 1/2 minutes or until set. Remove from heat. Sprinkle Monterey Jack lengthwise down center of dough, leaving about a 2 1/2-inch border on each side. Spoon egg mixture evenly over cheese. Sprinkle cheddar over egg mixture; top with jalapeño peppers. Make 2-inch-long diagonal cuts about 1 inch apart on both sides of dough to within 1/2 inch of filling using a sharp knife or kitchen shears. Arrange strips over filling, alternating strips diagonally over filling. Press ends under to seal. Brush with egg white. Bake at 425° for 15 minutes or until golden brown. Let stand 5 minutes. Cut crosswise into slices.
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B-11
Breakfast Taco (serving = 2 tacos)
Preparation:
Ingredients:
Combine first 5 ingredients in a small bowl. Stir in 2 teaspoons juice and 1/2 teaspoon garlic. Combine beans, remaining 2 teaspoons juice, remaining 1/2 teaspoon garlic, and cumin in another bowl. Combine milk and eggs in a medium bowl, stir with a whisk. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray and wipe excess spray with a paper towel. Add green onions to the pan, sauté 1 minute, stirring frequently. Stir in egg mixture; cook 3 minutes or until soft-scrambled, stirring constantly. Remove from heat. Warm tortillas according to package directions. Spread 1 tablespoon bean mixture on each tortilla. Spoon about 2 tablespoons egg mixture down center of each tortilla. Top each serving with 1 tablespoon tomato mixture, 1 tablespoon cheese, and 1 teaspoon sour cream.
1 cup chopped tomato 1/4 cup chopped red onion 2 tablespoons chopped fresh cilantro 1 teaspoon minced jalapeno pepper 1/4 teaspoon kosher salt 4 teaspoons fresh lime juice, divided 1 teaspoon minced garlic, divided 1 cup fat free refried beans 1/4 teaspoon ground cumin 1 tablespoon fat free milk 6 large eggs, lightly beaten Cooking spray 1/4 cup chopped green onions 8 (6-inch) wheat tortillas 1/2 cup shredded Monterey jack cheese with jalapeno peppers 8 teaspoons fat free sour cream
Turkey and Cheese Casserole
B-12
(makes 6 servings)
Ingredients:
Preparation:
12 ounces skinless turkey breakfast sausage 2 cups fat free milk 2 cups egg beaters 1 teaspoon dry mustard 3/4 teaspoon salt 1/2 teaspoon ground black pepper 1/4 teaspoon ground red pepper 3 large eggs 16 slices wheat bread 1 cup shredded fat free sharp cheddar cheese 1/4 teaspoon paprika
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add sausage to pan; cook 5 minutes or until browned, stirring and breaking sausage to crumble. Remove from heat; cool. Combine milk and next 6 ingredients (through eggs) in a large bowl, stirring with a whisk. Trim crusts from bread. Cut bread into 1-inch cubes. Add bread cubes, sausage, and cheddar cheese to milk mixture, stirring to combine. Pour bread mixture into a 13 x 9–inch baking or 3-quart casserole dish coated with cooking spray, spreading egg mixture evenly in baking dish. Cover and refrigerate 8 hours or overnight. Preheat oven to 350°. Remove casserole from refrigerator; let stand 30 minutes. Sprinkle casserole evenly with paprika. Bake at 350° for 45 minutes or until set and lightly browned. Let stand 10 minutes.
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B-13
Breakfast Pizza (makes 4 servings)
Ingredients:
Preparation:
(8 ounce) can reduced fat crescent dinner roll dough - refrigerated 6 ounces skinless turkey breakfast sausage 1 cup frozen has brown potatoes thawed 1/2 cup shredded fat free cheddar cheese 1/4 cup fat free milk 1/4 teaspoon salt 1/8 teaspoon black pepper 10 ounces of egg substitute 2 tablespoons grated fresh parmesan cheese
Preheat oven to 375째. Separate dough into triangles. Press triangles together to form a single round crust on a 12-inch pizza pan coated with cooking spray. Crimp edges of dough with fingers to form a rim. Cook sausage in a large nonstick skillet over medium heat until browned, stirring to crumble. Drain. Top prepared dough with sausage, potatoes, and cheese. Combine milk, salt, pepper, and egg substitute, stirring with a whisk. Carefully pour milk mixture over sausage mixture. Sprinkle with Parmesan. Bake at 375째 for 25 minutes or until crust is browned.
B-14
Egg and Tuna Casserole
Ingredients:
Preparation:
3 whole eggs 2.6 ounce pouch of tuna in water 1/4 cup fat free milk 1/8 cup shredded fat free cheddar cheese 1/4 teaspoon salt 1/8 teaspoon black pepper
In a bowl, combine eggs, milk, salt, and pepper. Whisk mixture. Add tuna to mixture and stir. Coat a medium skillet with cooking spray and wipe excess spray with paper towel. Pour egg mixture into skillet. Cook over medium heat for 2-4 minutes or until eggs are firm.
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B-15
Salmon and Egg Bake Ingredients:
Preparation:
3 large eggs 2.6 ounce pouch of salmon 1/4 cup fat free milk 1/8 cup fat free Monterey jack cheese 1/4 teaspoon salt 1/8 teaspoon black pepper
In a bowl, combine eggs, milk, salt, and pepper. Whisk mixture. Add salmon and cheese to mixture and stir. Coat a medium skillet with cooking spray and wipe excess spray with paper towel. Pour egg mixture into skillet. Cook over medium heat for 2-4 minutes or until eggs are firm.
B-16
Breakfast Tostada (serving = 2 tostadas)
Ingredients:
Preparation:
1/4 cup fat free milk 1/4 teaspoon salt 1/8 teaspoon ground black pepper 2 large egg whites 2 large eggs 4 (6-inch) wheat tortillas 1/2 cup shredded fat free cheddar cheese 1 cup canned black beans, rinsed and drained 1/4 cup chopped green onions 1/2 cup bottled salsa 1/4 cup fat free sour cream
Combine first 5 ingredients in a large microwave-safe dish, stirring with a whisk. Microwave at HIGH for 3 minutes; stir. Microwave an additional 1 minute or until done. Arrange 1 tortilla on each of 4 microwave-safe plates; divide egg mixture evenly among the tortillas. Layer each serving with 2 tablespoons cheese, 1/4 cup beans, and 1 tablespoon green onions. Microwave each tostada at HIGH for 30 seconds. Top each tostada with 2 tablespoons salsa and 1 tablespoon sour cream. Serve immediately.
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B-17
Peanut Butter Oatmeal Ingredients:
Preparation:
1/3 cup water 1/2 cup oatmeal 1 tablespoon reduced fat peanut butter 1/3 cup fat free milk 1 scoop vanilla whey protein 1 packet stevia
In a microwave bowl add water and oatmeal and microwave on high for 3 minutes. In a shaker cup, mix milk and protein. Microwave protein mixture for 1 minute. While microwaving protein mixture, stir peanut butter into cooked oatmeal. Pour protein mixture into oatmeal and blend. Add stevia.
Peanut Butter and Jelly Smoothie
B-18
Ingredients:
Preparation:
5.3 ounces of vanilla Greek yogurt 1/2 cup fat free milk 1 tablespoon reduced fat peanut butter 1 small banana 1/2 cup frozen unsweetened strawberries 1 scoop vanilla whey protein 6 ice cubes 1 packet stevia
Pour all liquid ingredients into a blender, then add protein powder, then add all other ingredients on top of protein powder. Blend until desired consistency. Add additional ice to make smoothie thicker.
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B-19
Cereal Smoothie Ingredients:
Preparation:
1/2 cup all-bran extra fiber cereal 1 cup fat free milk 1/2 cup blueberries 1 tablespoon honey 1 scoop vanilla whey protein 6 ice cubes
Pour all liquid ingredients into a blender, then add protein powder, then add all other ingredients on top of protein powder. Blend until desired consistency. Add additional ice to make smoothie thicker.
B-20
Mint Patty Smoothie Ingredients:
Preparation:
3/4 cup 1% chocolate milk 5.3 ounces vanilla Greek yogurt 1 scoop chocolate whey protein 1 frozen peppermint patty 2 teaspoons ground flaxseed 6 ice cubes
Pour all liquid ingredients into a blender, then add protein powder, then add all other ingredients on top of protein powder. Blend until desired consistency. Add additional ice to make smoothie thicker.
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Waffle Egg and Turkey Sandwich
B-21
Ingredients:
Preparation:
2 Nutri-Grain whole wheat waffles 1/2 cup egg beaters 4 ounces skinless turkey sausage 2 teaspoons of syrup
Toast waffles. Microwave turkey sausage according to package. Spray a medium skillet with cooking spray. Wipe off excess spray with a paper towel. Pour Egg Beaters in skillet and cook over medium heat 2-4 minutes or until firm. Pile eggs and sausage on waffle. Drizzle with syrup. Top with second waffle.
B-22
Salmon English Muffin Ingredients:
Preparation:
2 tablespoons skim ricotta cheese 1 whole wheat English muffin 1 slice tomato 1 ounce smoked salmon
Toast English muffin. Spread cheese over each muffin half, top with tomato and salmon.
Complete the meal: 8 ounce glass of fat free milk
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B-23
Salmon Burrito Ingredients:
Preparation:
2 tablespoons skim ricotta cheese 1 whole wheat tortilla 1 ounce smoked salmon 2 large eggs 1 cup chopped baby spinach 1 sliced green onion
Spray a skillet with cooking spray. Wipe excess spray with a paper towel. Scramble eggs over medium heat for 2-4 minutes or until firm. Spread cheese on tortilla, then arrange remaining ingredients, fold ends in, and roll.
B-24
Muffin Breakfast (makes 8 muffins, serving = 1 muffin)
Ingredients:
Preparation:
1 cup oats 1/4 cup wheat bran 1 tablespoon whole wheat flour unbleached 6 large egg whites 1/2 scoop vanilla whey protein 1/4 teaspoon baking powder 1 teaspoon stevia 1/2 tablespoon reduced fat peanut butter 1 medium banana 1 teaspoon pure vanilla extract 1/2 cup cinnamon applesauce
In a blender, mix all the ingredients (except for the banana). Blend until the mix gets thick. Cut the Banana in thin slices or cubes. Add the banana to the mix and stir (with a spoon or a spatula). Poor the mix in a muffin cooking pan, and cook at 350 degrees F. until cooked (About 30 minutes).
Complete the meal: 5.3 ounce honey Greek yogurt 8 oz glass of fat free milk 22.
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B-25
Hash Brown Casserole (makes 2 servings)
Ingredients:
Preparation:
4 cups hash brown potatoes 1 1/2 cups egg beaters 6 ounces fat free ham 1/2 teaspoon garlic salt 1/2 teaspoon ground black pepper 3/4 cut shredded fat free cheddar cheese
Coat an 8x8 oven safe pan with cooking spray and add the following: hash browns, egg substitute, ham, garlic powder and pepper. Mix well and sprinkle with cheese. Bake uncovered at 350 degrees for 40-45 minutes or until set.
B-26
Berry Mash (makes 2 servings)
Ingredients:
Preparation:
5.3 ounces of blueberry Greek yogurt 1/2 cup fat free cottage cheese 1/2 scoop vanilla whey protein 1/2 cup frozen strawberries
In individual cups or a large bowl, combine the yogurt, cottage cheese, protein, and berries.
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B-27
Salmon Cake Breakfast (serving = 2 patties)
Ingredients:
Preparation:
2.6 ounce pouch of salmon 1 large egg 1/2 cup diced yellow onion 1 teaspoon ground black pepper 1 tablespoon bread crumbs, plain
Mix egg, salmon, black pepper and bread crumbs. Shape mixture into four patties. Coat a skillet with cooking spray and place skillet on medium heat. When hot, place patties in skillet and brown on one side for 3-4 minutes. Flip and brown opposite side for 2-3 minutes.
Complete the meal: 2 hard boiled eggs 8 oz glass of fat free milk
B-28
Stuffed French Toast (makes 3 servings)
Ingredients:
Preparation:
2 large egg whites 1 large egg 3/4 cup fat free milk 1/2 teaspoon pure vanilla extract 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/8 teaspoon ground allspice 1/8 teaspoon ground cardamom 16 oz crusty French bread 1/2 cup fat free cream cheese 1/2 cup strawberry preserves
Combine the cream cheese and 2 tablespoons jam. Make a slit in each slice of French bread to form a pocket; fill each with about 1 tablespoon of the cream-cheese mixture. In a small bowl, combine egg whites, egg, milk, vanilla, and apple pie spice. Lightly coat a nonstick griddle with cooking spray; heat over medium heat. Dip the bread into the egg mixture, coating both sides. Place slices on the hot griddle. Cook about 3 minutes or until golden brown, turning once. Meanwhile, in a small saucepan, heat the 1/2 cup of jam until melted, stirring frequently. Pour over French toast.
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B-29
Turkey Quiche (makes 3 servings)
Ingredients:
Preparation:
2 cups egg beaters egg whites 2 cups fat free Mexican blend cheese 2 cups broccoli, raw 1 cup zucchini, raw 1 cup mushrooms, sliced 4 slices of turkey bacon
Cook turkey bacon and chop into bite size bits. Peel and dice 1 small zucchini and place in bowl with 2 cups chopped broccoli, 1 cup sliced mushrooms, 1/2 cup cheese and turkey bacon. Mix everything up and scoop into greased 8x8 casserole dish. Pour egg whites over mixture and top with remaining 1/2 cup cheese. Bake for 25-30 min in 350 degree oven. Slice into 3 even pieces and put into zip lock bags and freeze. To reheat, remove one portion and microwave for 2 minutes. Great breakfast!
Complete the meal: 8 oz glass of fat free milk
B-30
Blueberry Scone and Eggs (makes 8 scones, serving = 1 scone)
Ingredients:
Preparation:
1 cup blueberries 1 1/2 cups whole wheat flour, unbleached 1/4 cup stevia 1/4 cup egg beater egg whites 1 tablespoon lemon zest 2 teaspoons baking powder 1/2 teaspoon salt 1/2 cup fat free milk 1/4 cup unsweetened applesauce 1 teaspoon pure vanilla extract
In a mixing bowl, beat egg and milk, apple sauce and vanilla. Mix dry ingredients and lemon zest. Make a well in dry I ngredients and add beaten egg mixture. add blueberries - drop onto parchment paper - bake at 425 for 12-15 minutes - makes 8
Complete the meal: 2 hard boiled eggs 8 oz glass of fat free milk HDfit35
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Dunkin Donuts
B-31
Recommendations:
Egg White Turkey Sausage Flatbread Sandwich -orEgg White Veggie Flatbread Sandwich (notice NO DONUTS!!)
Complete the meal: 8 oz glass of fat free milk
McDonalds
B-32
Recommendations:
2 orders of scrambled eggs and an English muffin -or2 breakfast burritos (any variety)
Complete the meal: 8 oz glass of fat free milk
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Starbucks
B-33
Recommendations:
Perfect Oatmeal with berries and nuts - no brown sugar -orSkim Latte or Milk Steamer
Subway
B-34
Recommendations: Egg White Omelet and Cheese on Light Wheat English Muffin -orEgg White Omelet, Black Forest Ham, Cheese, on Light English Muffin
Complete the meal: 8 oz glass of fat free milk
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Taco Bell
B-35
Recommendations: Taco Bell Country Breakfast Burrito -orTaco Bell Fiesta Breakfast Burrito
Complete the meal: 8 oz glass of fat free milk
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L-1
Mac’n Tuna Ingredients:
Preparation:
2.6 ounce pouch of tuna in water 1 serving of Kraft Easy Microwave Mac’n Cheese
Follow microwave directions for macaroni and cheese. Add tuna and blend.
Complete the meal: 8 oz glass of fat free milk 1 - medium sized fruit
L-2
Tuna and Pasta Salad Ingredients:
Preparation:
3/4 cup Barilla Plus spiral pasta 1/4 cup chopped red bell pepper 1/4 cup chopped green bell pepper 1/8 cup diced red onion 1/8 cup diced green olives 2 tablespoons low fat Italian dressing 2 tablespoons parmesan cheese 2.6 ounce pouch tuna in water
In a saucepan bring water to boil then add pasta. Reduce heat and simmer for 10-15 minutes or until pasta is tender. Drain pasta. Add all other ingredients and stir.
Complete the meal: 8 oz glass of fat free milk
HDfit35
29.
L-3
Mediterranean Turkey Pita Ingredients:
Preparation:
1 whole wheat pita pocket 4 ounces fat free wafer sliced turkey breast 1 tablespoon hummus 2 tablespoons fat free Monterey jack cheese 1/8 cup bean sprouts 1 tablespoon diced black olives Drizzle with low fat red wine vinaigrette dressing
Spread hummus along the inside of the pita pocket. Insert remaining items and drizzle with dressing.
Complete the meal: 8 oz glass of fat free milk
L-4
Mediterranean Chicken Pita Ingredients:
Preparation:
1 whole wheat pita pocket 4 ounces grilled chicken breast 1 tablespoon hummus 1/8 cup fat free cheese (choice) 1/8 cup chopped red cabbage 1/8 cup carrot wisps 1/8 cup bean sprouts Oil and red wine vinegar
Spread hummus along inside of pita pocket. Insert remaining ingredients. Drizzle with dressing.
Complete the meal: 8 oz glass of fat free milk
30.
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L-5
Grilled Chicken Salad Ingredients:
Preparation:
2 cups of mixed greens 4 ounces of grilled chicken breast 1 large boiled egg 1/8 cup fat free feta cheese Low fat dressing (choice)
Place mixed greens in a bowl. Add remaining ingredients and drizzle with low fat dressing of choice.
Complete the meal: 16 reduced fat wheat thins 1 medium sized fruit
B-1
Nutty Girl Bagel Ingredients:
Preparation:
1 whole wheat bagel 1 tablespoon reduced fat peanut butter 2 slices fat free cheddar cheese 1/4 granny smith apple
Cut 3 semi-thick slices from the apple. Spread peanut butter on both sides of apple slices. To create…place a slice of cheese on the bottom bagel, stack the 3 peanut buttered apple slices on top, add last slice of cheese and top of the bagel.
Complete the meal: 8 oz glass of fat free milk
HDfit35
31.
L-7
Black Bean Burrito Ingredients:
Preparation:
1/2 cup black beans 1/8 cup fat free Monterey jack cheese 1 tablespoon salsa 1 whole wheat tortilla
In a microwave bowl mix black beans, cheese and salsa. Microwave for 3-4 minutes and set aside. Microwave tortilla for 30 seconds. Spread bean mix in tortilla and roll burrito style.
Complete the meal: 1/2 cup fat free cottage cheese - or - 5.3 ounce Greek yogurt 8 oz glass of fat free milk
L-8
Shrimp Salad Ingredients:
Preparation:
2 1/2 cups mixed greens 6 frozen shrimp, thawed 1 sliced green onion 1/4 cup chopped cucumber 1/4 cup chopped green pepper 1 tablespoon lemon juice 1 teaspoon olive oil
Combine mixed greens, shrimp, green onion, cucumber, and green pepper in large bowl. For dressing, combine lemon juice and olive oil in small bowl, mixing with fork.
Complete the meal: 16 reduced fat wheat thins 4 oz fat free cheese - or - 1 medium sized fruit
32.
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L-9
Oriental Chicken Salad Ingredients:
Preparation:
2 1/2 cups mixed greens 4 ounces grilled chicken breast 1 sliced green onion 1/4 cup chopped green pepper 1 tablespoon sliced almonds 1 teaspoon diced cilantro 1 tablespoon orange juice 1 teaspoon olive oil
Combine mixed greens, chicken, green onion, green pepper, sliced almonds, and cilantro in large bowl. For dressing, combine orange juice and olive oil in small bowl, mixing with fork. Drizzle dressing over salad mixture and toss.
Complete the meal: 16 reduced fat wheat thins 1 medium sized fruit
L-10
Chicken Burrito Ingredients:
Preparation:
1 tablespoon Dijon mustard 1 whole wheat tortilla 4 ounces grilled chicken breast 3/4 cup mixed greens 1/4 cup diced tomato 2 tablespoons shredded fat free Mexican blend cheese Hot sauce to taste
Spread mustard down center of tortilla. Add chicken and remaining ingredients. Fold burrito style.
Complete the meal: 1 medium sized fruit
HDfit35
33.
L-11
Double Turkey Wrap Ingredients:
Preparation:
2 slices fat free turkey breast 1 fat free whole wheat tortilla 2 slices low fat turkey bacon 3/4 cup mixed greens 2 slices avocado 2 tablespoons shredded fat free Mexican blend cheese
Arrange turkey slices down center of tortilla, then add remaining ingredients. Fold burrito style.
Complete the meal: 1 medium sized piece of fruit
L-12
Thai Chicken Wrap Ingredients:
Preparation:
1 tablespoon reduced fat peanut butter 1 fat free whole wheat tortilla 4 ounces grilled chicken breast 1/4 cup carrot wisps 1 teaspoon diced cilantro
Spread peanut butter down center of tortilla. Add chicken and remaining ingredients. Fold burrito style.
Complete the meal: 1 medium sized piece of fruit
34.
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L-13
Chicken in White Sauce Pita Ingredients:
Preparation:
1 small low fat whole wheat pita 4 ounces grilled chicken breast 1 tablespoon low fat mozzarella cheese 1 diced green onion
White Sauce: In a small bowl mix ricotta cheese, olive oil, and spices. Spread sauce evenly over pita, then top with remaining ingredients. Bake in an oven preheated to 475°F for 4 to 6 minutes.
White sauce: 1/4 cup skim ricotta cheese 1 teaspoon olive oil 1/4 teaspoon dried basil
Complete the meal: 1 medium sized piece of fruit
L-14
Plain Ole’ Turkey Sandwich Ingredients:
Preparation:
2 slices whole wheat bread 1 slice fat free cheese 4 ounces fat free turkey breast
Ummm...make a sandwich?
Garnish: Lettuce Tomato Fat Free Miracle Whip Mustard Complete the meal: 5.3 ounce Greek yogurt 1 medium sized fruit
HDfit35
35.
L-15
Tuna Melt Ingredients:
Preparation:
2.6 ounce pouch tuna in water 1 slice fat free cheese 1 slice whole wheat bread Diced tomato
Top bread slice with tuna and slice of cheese then broil to melt cheese. Top with chopped tomato.
Complete the meal: Small side salad with lite dressing 5.3 ounce Greek yogurt
L-16
Orange Chicken Salad Ingredients:
Preparation:
1/2 navel orange 2 teaspoons olive oil 2 cups mixed greens 4 ounces grilled chicken breast 2 tablespoons diced red onion
Break or cut orange half into small chunks and place in a mixing bowl. Add oil and salt and pepper to taste. Toss with a fork, pressing a few orange chunks lightly to release juice. Add greens, turkey, and onion. Toss with dressing to coat. Transfer to a serving plate. Add greens, turkey, and onion. Toss with dressing to coat. Transfer to a serving plate.
Complete the meal: 16 reduced fat wheat thins 1 medium sized fruit
36.
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L-17
Reuben Sandwich Ingredients:
Preparation:
1/2 cup shredded green cabbage 1 teaspoon white wine vinegar 1/2 teaspoon coarse ground mustard 2 slices rye bread, lightly toasted 4 ounces skinless turkey breast 1 slice fat free Swiss cheese
In a small bowl, toss cabbage, vinegar, salt to taste, and a pinch of sugar. Season liberally with pepper and set aside. Spread mustard on toast. Top with turkey, then cabbage mixture, then cheese. Top with another slice of bread (optional). Broil 3 inches from the heat source until the cheese melts (about 5 minutes).
Complete the meal: Small side salad and lite dressing 1 medium sized fruit
L-18
Wasabi Tuna Sandwich Ingredients:
Preparation:
1 tablespoon fat free Miracle Whip 1/8 teaspoon wasabi paste 2.6 ounce pouch of tuna in water 2 slices whole wheat bread 1 thin slice red onion 1 thin ring red bell pepper 1/4 cup sliced avocado 1 teaspoon sliced pickled ginger Lettuce leaves
In a small bowl, mix the mayonnaise and wasabi paste together. Fork the tuna into the bowl and combine with the mayo-wasabi mixture. Top with an onion slice, a pepper ring, an avocado slice, 1 tablespoon of ginger, a lettuce leaf.
Complete the meal: 8 ounce glass of fat free milk
HDfit35
37.
L-19
Salmon Bow Tie Pasta (makes 4 servings)
Ingredients:
Preparation:
7 1/2 ounce can of salmon, drained 1 1/2 cups blanched asparagus pieces 3 tablespoons lemon juice 3 tablespoons chopped dill 2 1/2 tablespoons olive oil 2 tablespoons capers 2 teaspoon lemon zest 1/2 teaspoon salt 1/2 teaspoon black pepper 49 ounces Barilla Plus bow tie pasta 1/3 cup shredded parmesan cheese
Mix drained salmon, asparagus pieces, lemon juice, chopped dill, olive oil, capers, lemon zest, and salt and pepper in a bowl. Cook bow tie pasta per directions. Combine salmon mix and shredded Parmesan with cooked bow tie pasta.
L-20
Mediterranean Turkey/Pizza Pita Ingredients:
Preparation:
1/4 cup marinara sauce 1 small whole wheat pita 4 slices deli turkey breast, chopped 1 tablespoon chopped scallion 2 teaspoon shredded fat free mozzarella
Preheat oven to 475째F. Spread the sauce evenly over the pita, then top with turkey, scallion, and cheese. Bake until the cheese is melted (4 to 6 minutes).
Complete the meal: 1 cup raw vegetables 5.3 ounce Greek yogurt
38.
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L-21
Tone-Up Tuna Salad Ingredients:
Preparation:
2.6 ounce pouch of tuna in water 2 stalks celery, chopped 4 green or black olives, chopped 1 tablespoon fat free Miracle Whip 1 tablespoon seasoned rice vinegar 2 cups mixed greens 1 tablespoon unsalted almonds
Mix the drained tuna with the celery, olives, mayonnaise and vinegar (if desired). Serve this over the mixed greens, topped with the chopped nuts.
Complete the meal: 8 oz glass of fat free milk
L-22
Bean Tostada (serving = 2 tostadas)
Ingredients:
Preparation:
2 whole wheat tortilla 1/2 cup black or pinto beans 2 tablespoons reduced fat Mexican blend cheese 1/4 cup salsa
Bake the tortillas in a 400째F oven until dry and crisp. Pour beans into a microwave bowl and microwave 2 minutes. Spread with the 1/2 cooked beans and 1/2 shredded cheese on each tortilla. Return the topped tortillas to the oven for 5 to 10 minutes (or microwave on medium for 30 to 45 seconds) until cheese melts. Top with the salsa and serve.
Complete the meal: 8 oz glass of fat free milk
HDfit35
39.
L-23
Banana Split Salad Ingredients:
Preparation:
1 small banana, split in half lengthwise 1/2 cup fat free cottage cheese 1/4 cup unsalted raw almonds
Split the banana in half lengthwise, then top with cottage cheese and chopped nuts.
Complete the meal: 16 reduced fat wheat thins 8 oz glass of fat free milk
L-24
Shrimp Lettuce Wraps Ingredients:
Preparation:
4 large romaine lettuce leaves 3 ounces medium shrimp 1 tablespoon china blue scallion ginger glaze 1/4 cup chopped celery 2 tablespoons diced red onion 1/4 cup chopped red bell pepper 2 tablespoons cashews
Glaze shrimp with the ginger glaze and broil, then chill. Toss chilled shrimp with celery, red onion, peppers and cashews and roll in lettuce leaves used as wraps.
Complete the meal: 16 reduced fat wheat thins 1/2 cup fat free cottage cheese
40.
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L-25
Mediterranean Turkey Wrap Ingredients:
Preparation:
1 whole wheat tortilla 1 tablespoon black olive tapenade 4 ounces fat free turkey pastrami 1/4 cup sliced red onion 1/2 sliced plum tomato 3 large romaine lettuce leaves
Spread the wrap with the black olive tapenade, then fill with the turkey pastrami, sliced onion and tomato, and lettuce leaves. Roll burrito style
Complete the meal: 1 cup red grapes 5.3 ounce Greek yogurt
Hummus Chicken Lettuce Wrap
L-26
Ingredients:
Preparation:
4 ounce grilled chicken breast 1 tablespoon china blue scallion ginger glaze 4 large romaine lettuce leaves 1/2 cup raw snow peas 1/4 cup carrot wisps 2 tablespoons hummus 1 tablespoon pine nuts
Coat the chicken breast with the ginger glaze, then grill until fully cooked. Chill, then slice the chicken into strips. Sprinkle the pine nuts on the hummus. To serve, place sliced chicken and some snow peas in each lettuce leaf, wrap, then dip in the hummus.
Complete the meal: 8 ounce glass of fat free milk
HDfit35
41.
L-27
Pesto Chicken Wrap Ingredients:
Preparation:
4 ounces deli sliced chicken breast 1/2 cup fat free cottage cheese 1 tablespoon pesto sauce 1 cup grape tomatoes, halved 1 cup canned water-packed artichoke hearts, drained
Using chicken slices as wraps, spread each slice with pesto. Top with cottage cheese, grape tomatoes and artichoke hearts then roll as a wrap.
Complete the meal: 8 ounce glass of fat free milk
L-28
Thanksgiving on a Muffin Ingredients:
Preparation:
1 whole wheat English muffin 1 laughing cow light garlic and herb cheese wedge 4 ounces fat free turkey breast 1 tablespoon dried cranberries 2 tablespoons walnuts
Toast the English muffin if desired, then spread with laughing cow cheese. Top with turkey, sprinkle with cranberries and walnuts.
Complete the meal: 8 ounce glass of fat free milk
42.
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L-29
Mama Mia What a Pita Ingredients:
Preparation:
1 fat free whole wheat pita 3 gardenburger veggie meatballs 2 tablespoons shredded fat free Italian cheese blend 1 tablespoon olive oil 1/2 cup marinara pasta sauce (jar)
Fill the pita with the 3 meatballs and sprinkle with the cheese. Drizzle with the olive oil, then place under the broiler or in a toaster oven to toast the pita and melt the cheese. Serve with the pasta sauce for dipping.
L-30
Cashew Chicken Salad (makes 3 servings)
Ingredients:
Preparation:
2 cups diced grilled chicken breast 1/3 cup chopped celery 1 chopped green onion 1/4 cup cashew pieces 4 tablespoons fat free Miracle Whip 1/4 cup fat free sour cream 1/4 teaspoon curry 1/4 teaspoon chicken broth powder 6 slices whole wheat bread
Combine the chicken, celery, green onion (if desired), and cashew pieces in a medium sized bowl and toss well. In a small bowl, blend the mayonnaise, sour cream, curry, and chicken-broth powder together; drizzle over the chicken mixture and blend well. Serve the chicken salad on the bread of your choice, topped generously with lettuce leaves and tomato slices.
Garnish: Lettuce Tomato
HDfit35
43.
L-31
Subway Recommendations:
6-inch Turkey and Cheese on Wheat. Garnish with veggies and mustard, but NO MAYO! Skip the chips...but add fruit option or fat free yogurt
L-32
Jack in The Box Recommendations:
Chicken Fajita Pita on Whole Grain Asian Chicken Salad with Grilled Chicken and Asian Sesame Dressing
44.
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Q’Doba Mexican Grill
L-33
Recommendations: Tortilla Soup and Soft Taco (no sour cream or guacamole) Naked Taco Salad with Salmon or Chicken and fat free Picante Dressing
Chick-Fil-A
L-34
Recommendations: Char-grilled Club Sandwich - NO SAUCE Char-grilled and Fruit Salad with reduced fat Berry Balsamic Vinaigrette Dressing
HDfit35
45.
Wendy’s
L-35
Recommendations:
Small Chili and Baked Potato Large Chili and Small Salad with Lite Dressing
46.
www.getHDfit35.com
D-1
Meatless Chili (serving size = 2 cups)
Ingredients:
Preparation:
3 (15-ounce) cans black beans, rinsed and drained 2 (15 ounce) cans pinto beans (not drained) 1 (28 ounce) can diced tomatoes 1 tablespoon olive oil 1 medium red bell pepper, diced 1 medium green bell pepper, diced 1 small onion, diced 1 garlic bulb, minced 1 cup salsa 12 ounce bag frozen sweet corn
In a medium sized skillet, pour olive oil and warm over medium heat. Add minced garlic and sautĂŠ for 2 minutes. Then add onion and sautĂŠ until translucent. Pour contents of skillet into crockpot. Add all remaining ingredients to the crockpot and cook on high for 2-4 hours.
For additional protein: Add 1 cup Morningstar Meat Substitute
D-2
Chicken Chili (serving size = 2 cups)
Ingredients:
Preparation:
2 cups cooked chicken breast, diced 1 cup diced onion 1 medium red bell pepper, diced 1 poblano pepper, diced 2 tablespoons minced garlic 3 cups low sodium chicken broth 1 1/2 cups great northern beans 3/4 cup navy beans 4 ounces diced green chilies 1 1/2 cups stewed tomatoes 1/4 teaspoon ground oregano 1 teaspoon salt
In a crockpot add navy beans (do not drain), great northern beans (do not drain) and stewed tomatoes. Dice onion, chilies, and peppers and add to crockpot. Mince garlic and add. Process one cup of chicken broth and 1 can cannellini beans in a blender or food processor until smooth. Add to crockpot. Add cooked chicken to crockpot. Put in all remaining spices. Stir and cook on low for 4-6 hours.
HDfit35
47.
Sweet and Sour Chicken Stir Fry
D-3
(makes 4 servings)
Ingredients: 8 ounces chicken breast, cubed 1 cup diced onion 1 cup diced green bell pepper 2 tablespoons minced garlic 1/4 cup sweet and sour sauce 1 teaspoon garlic powder 1/4 teaspoon salt 1 tablespoon cornstarch 1/2 teaspoon black pepper 1 3/4 cups cooked brown rice
Preparation: In a large bowl, combine cornstarch, garlic powder, salt, and pepper and mix. Add chicken and toss until the chicken pieces are thoroughly coated. Place a large nonstick skillet over high heat. When hot, add 1 teaspoon sesame oil, onion, pepper and garlic. Cook, stirring, until the garlic softens and the vegetables are crisp-tender, 2 to 4 minutes. Transfer the vegetables to a large bowl and cover to keep warm. Return the pan to high heat and add another teaspoon sesame oil and half the chicken in a single layer. Cook until the pieces are lightly browned on the bottom. Flip the pieces and continue cooking until chicken is no longer pink and juices run clear, 4 to 6 minutes. Add cooked chicken to the bowl with the vegetables. Cook the remaining chicken. Return the vegetable and chicken to the pan to reheat if necessary. Transfer to a medium serving bowl, add the sauce, and mix. Serve over brown rice.
Rosemary Chicken and Veggies
D-4
(makes 4 servings)
Ingredients:
Preparation:
1 teaspoon olive oil 2 potatoes, pealed and cubed 14 ounces chicken broth (no salt) 4 boneless, skinless chicken breasts 12 cherry tomatoes 1 handful fresh green beans 1 small yellow onion, diced 1 rib celery, chopped 1/4 cup dry white wine Juice of 1/2 lemon 1/2 teaspoon dried sage 1/2 teaspoon dried rosemary 1/s teaspoon parsley 1/4 teaspoon black pepper
Preheat the oven to 450째F. In a 13" x 9" baking dish, combine the oil and potatoes. Toss to lightly coat the potatoes with oil. Bake for 15 minutes, or until the potatoes are slightly browned. Add the broth, chicken, tomatoes, beans, onion, celery, wine, and lemon juice. Sprinkle with the sage, rosemary, parsley, and pepper. Cover with foil and bake for 40 minutes. Uncover and bake for 10 to 15 minutes longer, or until a thermometer inserted in the thickest portion of the chicken registers 160째F and the juices run clear.
48.
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D-5
Beef Tortilla (serving = 1 tortilla) Ingredients:
Preparation:
1/2 pound extra-lean ground beef 1/2 cup chopped onion 2 cloves garlic, minced 1/2 cup canned kidney beans, rinsed and mashed 2 green chile peppers, seeded and diced 2 teaspoons chili powder 2 large whole wheat tortillas 2/3 cup shredded lettuce 1 cup chopped tomatoes 1/2 cup shredded fat free Monterey jack cheese
In a large nonstick skillet over medium-high heat, cook the beef, onion, and garlic until the beef is browned. Drain the fat. Stir in the beans, chile pepper, and chili powder, and cook until hot. Remove from the heat. Warm the tortillas in the microwave for 20 seconds, then fill each tortilla with half the mixture. Top with lettuce, tomatoes, and cheese, and roll each tortilla tightly into a tube.
D-6
Brazilian Chicken (makes 4 servings)
Ingredients:
Preparation:
1 medium lemon 1 medium lime 1 tablespoon ground flaxseed 8 ounces tomato sauce 6 ounces frozen orange juice concentrate 1 1/2 cloves garlic, minced 1 teaspoon dried Italian seasoning 4 boneless, skinless chicken breasts 1 teaspoon hot salsa 3/4 cup chunky salsa
Grate the zest of the lemon and lime into a re-sealable bag. Squeeze the juice from both fruits into the bag, and throw out the pulp and the seeds. Mix in everything else except the chicken and salsa. Drop in the chicken, reseal the bag, and refrigerate for a few hours. Grill the chicken, turning and basting with marinade a few times, for 10 to 15 minutes or until the center is no longer pink. Serve with salsa.
Complete the meal: 1/4 cup brown rice 1 cup cooked vegetable HDfit35
49.
D-7
Meatball Hoagie (makes 4 servings)
Ingredients:
Preparation:
1 pound extra-lean ground beef 1/2 cup crushed saltine crackers 1 large onion, diced 1 clove garlic, minced 16 ounces tomato sauce 4 whole wheat hoagie rolls 1/2 cup shredded fat free mozzarella cheese
Mix the beef, crackers, onion, garlic, and flaxseed or whey powder into golf ball-size meatballs. In a nonstick skillet over medium heat, cook the meatballs until browned all the way around. Drain the fat from the skillet, and add the tomato sauce. While the mixture is warming, use a fork to scoop out some of the bread in the rolls to form shallow trenches. Spoon the meatballs and sauce into each trench, and sprinkle with shredded mozzarella, and top with the top half of the roll.
D-8
Chili Con Turkey (makes 4 servings)
Ingredients:
Preparation:
1 pound ground turkey 14 ounces Mexican-style diced tomatoes 15 ounces black beans, rinsed and drained 14 ounces whole-kernel sweet corn, drained 1 1/2 ounces dried chili mix 1 tablespoon ground flaxseed 1/4 cup water 1 3/4 cups cooked brown rice
In a large nonstick skillet over medium-high heat, brown the turkey. Add everything else but the rice, and cook over low heat for 10 minutes. Serve over rice.
50.
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D-9
Salmon Fillets (makes 4 servings)
Ingredients:
Preparation:
2 tablespoons olive oil 1 tablespoon lemon juice 1/4 teaspoon salt 1/4 teaspoon black pepper 1 tablespoon ground flaxseed 1 clove garlic, minced Four - (6 ounce each) salmon fillets 1 3/4 cups cooked brown rice
In a baking dish, combine the oil, lemon juice, salt, pepper, flaxseed, and garlic. Add the fish, coat it well, cover it, and refrigerate for 15 minutes. Preheat your oven to 450 degrees F. Line a baking sheet with foil and coat it with cooking spray. Remove the fish from the marinade and place the fish skin-side down on the baking sheet. Bake for 9 to 12 minutes. Serve with rice.
Complete the meal: 1 cup steamed vegetables
D-10
Hawaiian Pizza Ingredients:
Preparation:
3 tablespoons marinara sauce 1 piece packaged flatbread 3 slices deli ham, chopped 2 1/2 tablespoons crushed pineapple, drained 3 tablespoons shredded fat free cheddar cheese 1 teaspoon red pepper flakes Salt and pepper to taste
Preheat the oven to 375째F. Spread the marinara sauce on the flatbread and top with the ham, pineapple, cheese, pepper flakes, and salt and pepper. Bake for 6 minutes.
HDfit35
51.
D-11
Chicken ala King (makes 4 servings)
Ingredients:
Preparation:
2 tablespoons olive oil 1/2 onion, chopped 1 teaspoon wheat flour, unbleached 2 tablespoons water 1 pound skinless chicken breast 4 teaspoons chili powder 1 cup spaghetti sauce 9 ounces Barilla Plus spaghetti, cooked
Heat the oil in a nonstick skillet over medium-high heat. Add the onion and cook for 1 minute, until browned. In a small bowl, mix the flour and water. Add chicken, chili powder, sauce, and flour mixture to skillet. Stir. Simmer uncovered for 10 minutes. Serve over cooked spaghetti.
Complete the meal: Small side salad and lite dressing
D-12
Turkey Pasta (makes 4 servings)
Ingredients:
Preparation:
12 frozen fat free turkey meatballs 2 cups diced tomatoes with sauce 1/2 teaspoon dried basil 1 crushed clove garlic 9 ounces Barilla Plus Spaghetti 2 tablespoons shredded fat free mozzarella cheese
Defrost meatballs according to package directions. Toss with tomatoes, basil, and garlic. Microwave 2 minutes, stirring once. Toss with cooked pasta and top with cheese.
Complete the meal: Small side salad and lite dressing
52.
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D-13
Salmon Alfredo Pasta (makes 4 servings)
Ingredients:
Preparation:
1 teaspoon olive oil 1/2 cup skim ricotta cheese 1/4 cup skim milk 1 cup canned salmon, drained 9 ounces Barilla Plus spaghetti 2 tablespoons shredded fat free mozzarella cheese Salt and pepper to taste
In a sautĂŠ pan or skillet, heat oil and garlic over low-medium heat for 1 minute. Add ricotta and milk, stir, then add salmon and simmer 5 to 6 minutes. Thin with additional milk if needed. Pour over cooked pasta and top with cheese. Add salt and pepper to taste.
Complete the meal: Side salad with lite dressing
D-14
Tilapia (makes 2 servings)
Ingredients:
Preparation:
2 tilapia fillets 2 tablespoons mustard 1 large egg 1/2 cup finely chopped pecans Honey
Spread each fillet with about 1 tablespoon of mustard, then dip in beaten egg. Roll in chopped nuts. Bake in an oven preheated to 350°F for 10 to 12 minutes or until fish flakes. When done, drizzle each fillet lightly with honey.
Complete the meal: 1 cup of steamed vegetables Small side salad with lite dressing
HDfit35
53.
D-15
Fish Tacos (serving = 3 tacos)
Ingredients:
Preparation:
2 frozen grilled fish fillets, Cajun or blackened style 4 whole wheat tortillas 1 cup baby spinach 4 tablespoons shredded fat free Mexican blend cheese Salsa
Microwave fish according to package instructions. Slice fillets into strips. Microwave tortillas for 45 seconds. Divide fish evenly among three tortillas. Top with spinach, 1 tablespoon of cheese, and salsa to taste.
D-16
Spicy Salmon (makes 2 servings)
Ingredients:
Preparation:
Two - 3 ounce cuts of fresh salmon 1 1/2 tablespoons reduced-sodium soy sauce 1 teaspoon olive oil 1/4 teaspoon powdered ginger 1 sliced green onion 1 teaspoon chopped cilantro Hot sauce to taste
On a foil-lined pan, place fish on top oven rack under preheated broiler. Broil 4 to 5 minutes or until fish flakes with a fork. Mix soy sauce, olive oil, hot sauce, ginger, onion, and cilantro in a small microwave-safe bowl. Microwave on high for 5 minutes, stirring once. Remove fish from oven. Transfer to plate, then pour half of the soy sauce mixture over each piece of fish.
Complete the meal: 1 cup steamed veggies Side salad with lite dressing
54.
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D-17
Spicy Chicken (makes 4 servings)
Ingredients:
Preparation:
1 teaspoon olive oil 1/2 cup diced onion 1/3 cup diced red pepper 1 large egg 1 tablespoon reduced-sodium soy sauce 1 1/2 cups diced precooked chicken breast 1 3/4 cups cooked brown rice Hot sauce to taste
Heat oil in nonstick skillet over medium heat. Add onion and red pepper. SautĂŠ for 3 to 5 minutes, until onion softens. Add egg, stirring frequently. Cook for 2 to 4 minutes more until egg scrambles. Add soy sauce, hot sauce, rice, and chicken. Stir and cook about 3 minutes more, until dish is well blended and evenly heated.
D-18
Spiced Beef and Rice (makes 2 servings)
Ingredients:
Preparation:
6 ounce flank steak 1 small onion, cut into eighths 1 red bell pepper, cut into strips 1 small jalapeno pepper, diced 1 teaspoon olive oil 1 tablespoon diced cilantro 1/8 teaspoon cinnamon 1/4 teaspoon cumin Salt and pepper 1 3/4 cups cooked brown rice
Cut meat diagonally and across the grain into thin strips. Place in large zip-top plastic bag with all other ingredients. Shake well to combine. Place into a skillet that's preheated over medium-high heat. Cook for 5 to 6 minutes, or until meat reaches desired doneness, turning frequently. Serve over brown rice and top with salsa.
HDfit35
55.
D-19
Meatloaf Muffins (makes 3 servings)
Ingredients:
Preparation:
1 large egg 1 pound extra-lean ground beef 2 tablespoons balsamic vinegar 1/2 cup oats 1/4 cup minced onion Salt and pepper to taste
In a large bowl, whisk egg. Add everything else, mixing it with your hand until well blended. Divide mixture evenly into a 6-cup nonstick muffin pan. Preheat the oven to 375°F and bake for 25 minutes.
Complete the meal: 1 cup steamed vegetable Small side salad with lite dressing
D-20
Beef Tenderloin (makes 2 servings)
Ingredients:
Preparation:
Two - 4 ounce beef tenderloin steaks 1 tablespoon olive oil 2 clove garlic 1/4 teaspoon black pepper 1/2 cup raspberries or blueberries 1/3 cup red wine Salt to taste
Place steaks in a skillet heated over medium-high heat. Cook 2 minutes per side. Remove from skillet. Add oil, sautĂŠ garlic for 30 seconds, then add pepper, berries, and wine. Return steaks to pan and cook 4 to 6 minutes more (or until desired level of doneness). Add salt to taste.
Complete the meal: 1 cup steamed veggies Small side salad with lite dressing
56.
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D-21
Chinese Flank Steak (makes 2 servings)
Ingredients:
Preparation:
6 ounces flank steak 1/2 medium red pepper, cut into strips 1/3 cup cashew pieces 2 green onions, sliced 3 tablespoons reduced-sodium soy sauce 1 teaspoon sugar Hot sauce to taste
Cut meat diagonally and across the grain into thin strips (freezing it for 20 minutes first helps a lot). Place in large zip-top plastic bag with all other ingredients. Shake well to combine. Place into a skillet that's preheated over medium-high heat. Cook for 5 to 6 minutes or until meat reaches desired doneness, turning frequently.
Complete the meal: 1 cup steamed vegetables Small side salad with lite dressing
D-22
Chicken Quesadilla Ingredients:
Preparation:
2 whole wheat tortillas 1/4 cup shredded fat free Mexicanblend cheese 4 ounces grilled chicken breast, cubed 1 sliced green onion Salsa
Place 1 tortilla in a nonstick pan that's preheated over medium-low heat, and top with 1/2 of the cheese and the chicken, cilantro, and onion. Add remaining cheese and top tortilla, pressing down to flatten. Cook 3 minutes, then flip and cook 3 minutes more. Serve with salsa.
HDfit35
57.
D-23
Garbanzo Chicken Ingredients:
Preparation:
2 cups mixed greens 1 cup baby spinach leaves 1/3 cup garbanzo beans, rinsed 1/2 cup grilled chicken breast 1 tablespoon chopped pecans 1 sliced green onion 2 teaspoons olive oil 1 1/2 tablespoons red wine vinegar Salt and pepper to taste
Mix greens, beans, chicken, nuts, and onion together in a bowl. Top with oil and vinegar.
D-24
Orange Chicken (makes 2 servings)
Ingredients:
Preparation:
1 teaspoon olive oil 2 boneless, skinless chicken breast 1 tablespoon orange juice concentrate 2 tablespoons low-sodium soy sauce 1/4 teaspoon powdered ginger 1 sliced green onion 1 tablespoon sliced almonds 1 teaspoon diced cilantro 1 1/2 cups cooked brown rice
Heat oil in a nonstick skillet over medium heat. Add chicken and sear for 3 minutes per side. Add orange juice concentrate, soy sauce, and ginger, stirring to mix. Reduce heat and simmer for 5 to 6 minutes. Before serving, top with green onion, almonds, and cilantro. Serve with brown rice.
Complete the meal: 1 cup steamed vegetables
58.
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D-25
Sea Bass (makes 4 servings)
Ingredients:
Preparation:
1 lemon, juiced 2 cloves garlic, crushed 1/2 teaspoon red pepper flakes 4 (6 ounce) sea bass fillets 1 1/2 teaspoons paprika 1 1/2 teaspoons cumin 2 teaspoons black pepper 1/2 teaspoon salt 1 tablespoon olive oil
In a zip-top plastic bag, mix together lemon juice, garlic, and red pepper flakes. Place fish in bag and refrigerate, marinating for 30 minutes. In a small bowl, mix paprika, cumin, pepper, and salt, then rub mixture on each fillet. Heat oil in a large nonstick skillet over medium heat. Add fillets, flesh-side down, and cook for 6 minutes. Flip and cook for 6 minutes more.
Complete the meal: 1 cup steamed vegetables Small side salad with lite dressing
D-26
Apple Pork Tenderloin (makes 4 servings)
Ingredients:
Preparation:
1 pound pork tenderloin 3 cloves garlic, crushed 2 cups apple cider 1/2 cup red wine vinegar
Pork: Place pork in an 11" x 7" baking dish, rub with garlic, and pour on cider and vinegar. Place in the refrigerator and marinate for 30 minutes. Once grill is heated, grill tenderloin for 15 to 17 minutes. Double-check internal temperature with a meat thermometer (should read 160 F).
Complete the meal: Mashed sweet potatoes Small side salad with lite dressing
Mashed Spicy Sweet Potatoes: Boil 4 small peeled sweet potatoes until tender, then mix with 1 teaspoon chili powder. Add fat-free half and half until you reach desired consistency. HDfit35
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D-27
Turkey Pasta Bolognese (makes 4 servings)
Ingredients:
Preparation:
2 tablespoons olive oil 1/4 cup diced smoked turkey 1 carrot, peeled and diced 1 stalk celery, diced 1 small onion, diced 1 pound extra-lean ground sirloin 2 cloves garlic, crushed 3/4 cup red wine 3/4 cup low-sodium fat free chicken broth 14 ounces chopped tomatoes, drained 1/4 cup fat free milk 9 ounces Barilla Plus penne pasta 4 tablespoons grated fat free mozzarella cheese
Heat oil in a large saucepan over medium heat. Add turkey, carrot, celery, and onion, and cook till very tender (about 10 minutes). Add beef and garlic. Cook until beef is browned (about 5 minutes). Add wine, stirring well, and cook for 10 minutes more. Add broth, tomatoes, and milk, and simmer on medium-low heat for 30 minutes, stirring occasionally. Prepare pasta according to package directions. Drain, then top with meat sauce and cheese.
D-28
Enchilada Lasagna (makes 4 servings)
Ingredients:
Preparation:
1/2 pound ground turkey breast 1 1/2 cups shredded fat free Mexican blend cheese 1 cup canned diced tomatoes, drained 1 cup fat free cottage cheese 1/4 cup jalapeno peppers, diced 1/2 cup sliced green onions 2 teaspoons chili powder 2 cloves garlic, crushed 9 whole wheat tortillas
Brown turkey in a nonstick skillet (about 5 minutes). Once cooled, combine with cheese (reserving 1/2 cup), tomatoes, cottage cheese, chilies, onions, chili powder, and garlic in a large bowl, stirring well to mix. Coat an 11" x 7" baking dish with cooking spray. Place three tortillas on bottom of pan, and top with one-half of turkey mixture. Add three more tortillas, and top with remaining turkey mixture. Place three more tortillas on top, pour taco sauce over top tortillas, and sprinkle with remaining 1/2 cup cheese. Bake at 375째F for 20 minutes.
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D-29
Lemon Chicken Ingredients:
Preparation:
1 tablespoon olive oil 2 teaspoons olive oil 1/2 lemon, juiced and zest 1/4 cup parsley 1/4 cup mint 1/4 cup basil 1/4 cup white wine Salt and pepper to taste
Add 1 tablespoon oil to ovenproof skillet heated to medium-high heat. Place chicken in skillet, and sear for 2 minutes per side. While chicken cooks, add remaining 2 teaspoons oil, lemon juice, zest, and herbs to blender or small food processor and pulse until well mixed. Place skillet with chicken into a 400 F oven to roast for 8 minutes. Remove skillet from oven, and place chicken on plate. Season to taste with salt and pepper. Pour wine into hot skillet, scraping up any brown bits from bottom of pan. Pour in herb sauce and cook on stovetop for 1 minute more, stirring frequently. Pour sauce over chicken.
Complete the meal: 1 cup steamed vegetables
D-30
Greek Meatballs and Pasta (makes 2 servings)
Ingredients:
Preparation:
4 ounces Barilla Plus spaghetti 5 ounces ground turkey breast 2 tablespoon chopped fresh parsley 2 tablespoons feta cheese 2 cloves garlic, minced 1 large egg 2 tablespoons olive oil 2 cups marinara sauce
Cook pasta according to package directions. While pasta is boiling, mix together turkey, parsley, feta, garlic, and egg in a large bowl until well blended. Roll into 1" diameter meatballs. Add oil to a nonstick skillet heated to medium-high heat. Cook meatballs for 4 minutes per side or until nicely browned. Microwave marinara for 2 minutes or until hot. Drain cooked pasta, and top with marinara and meatballs.
HDfit35
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D-31
Chicken Penne Pasta (makes 2 servings)
Ingredients:
Preparation:
4 ounces Barilla Plus penne pasta 2 (4-5 ounce each) chicken breast, pounded to 1/4’ thickness Salt and pepper to taste 1 teaspoon olive oil 1 clove garlic, crushed 1/2 teaspoon dried rosemary, diced 1 cup cannellini beans, rinsed 2 heaping tablespoons roasted red pepper 4 cups baby spinach leaves 2 tablespoons grated Parmesan cheese
Cook pasta according to package directions. While pasta is boiling, sear chicken in a skillet on medium-high heat (about 4 to 5 minutes per side), seasoning each side with a pinch of salt and pepper. Remove the breasts from the skillet and set aside. Turn down heat to medium. Add oil, garlic, rosemary, beans, red pepper, and spinach to skillet. Cook until spinach wilts (about 1 to 2 minutes), turning frequently. Slice chicken and toss it together with drained pasta and spinach-bean mixture. Top each plate with 1 tablespoon cheese.
D-32
Broiled Salmon (makes 2 servings)
Ingredients:
Preparation:
1 tablespoon blueberry jam 2 teaspoons barbecue sauce 2 (4 ounce each) salmon fillets Salt and pepper to taste
Preheat oven to broil. In a small bowl, stir together jam and barbecue sauce until well blended. Coat a baking sheet with cooking spray. Arrange salmon on it, sprinkle with salt and pepper, then spoon one-third of the sauce over each fillet. Reserve one-third. Broil for 5 minutes or until fish flakes. Spoon remaining sauce over fillets before serving.
Complete the meal: 1 cup steamed vegetables Small side salad with lite dressing
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D-33
Bar-B-Que Pizza Ingredients:
Preparation:
1/4 cup barbeque sauce 1 ready-made flatbread 1/4 cup canned diced tomatoes 1 tablespoon chili pepper 1 tablespoon diced onion 3/4 cup grilled chicken breast 2 tablespoons sliced scallions 1 teaspoon diced cilantro 3 tablespoons grated fat free mozzarella cheese
Spread the barbecue sauce on the flatbread. Top with the tomatoes, chicken, scallion, cilantro, and mozzarella. Bake at 375째F for 6 minutes
D-34
Peanut Shrimp (makes 2 servings)
Ingredients:
Preparation:
2 teaspoons peanut oil 1/4 teaspoon red pepper flakes 1/2 cup French green beans, cut into pieces 1/3 cup carrot wisps 1/4 cup whole unsalted cashews 2 teaspoons reduced-sodium soy sauce 2 teaspoons orange juice 1/4 teaspoon orange zest 1 1/2 cups medium frozen shrimp, defrosted with tails removed 1 3/4 cups cooked brown rice
Combine oil and pepper flakes in a medium-hot skillet. Add everything but the shrimp (they're already precooked before freezing). Cook for 2 to 3 minutes, stirring frequently. Add shrimp and cook for another 2 to 3 minutes, stirring frequently. Serve over brown rice.
HDfit35
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D-35
Salmon Sliders (makes 3 servings)
Ingredients:
Preparation:
5.3 ounce honey Greek yogurt Juice of 1/2 medium size lime Juice of 1/2 medium size orange 1 pound skinless, boneless salmon 1 tablespoon sesame oil 2 tablespoons low-sodium soy sauce 1 piece ginger (1 inch) chopped 2 garlic cloves, chopped Juice of 1/2 medium size lemon 1/2 cup bread crumbs 1/2 cup cilantro, chopped 2 teaspoon vegetable oil 6 small whole grain pita
Combine yogurt, lime juice, orange juice, and honey; set aside. Preheat grill to medium. Wash salmon and pat dry. Chop half the fish and place in food processor along with sesame oil, soy sauce, ginger, garlic, lemon juice, and salt and pepper to taste. Process into a pasty puree. Chop remaining salmon and add to puree along with bread crumbs and cilantro. Pulse until combined. Form into 12 small patties and brush with oil. Grill 4 minutes per side. Stuff pitas with two burgers and yogurt sauce.
Complete the meal: Small side salad with lite dressing
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Supplemental Meals Category 1 (100 calorie options) ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦
1/2 scoop whey protein mixed with 1/2 cup fat free milk + 1 stevia 5.3 ounce Greek yogurt 1 ounce of turkey jerky 8 ounce glass of fat free milk 1/2 Pure Protein bar 1/2 2:1 protein bar 1/4 cup soy nuts 1 Slimfast 100 Calorie Snack Bar 1/2 cup fat free cottage cheese 2 low fat string cheese
Category 2 (200 calorie options) ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦ ♦
HDfit35
1 scoop whey protein mixed with 8 ounces of fat free milk + 1 stevia 1 1/2 scoops of whey protein mixed with 16 ounces of coffee 5.3 ounce Greek yogurt and 1 ounce of fat free pretzels 5.3 ounce Greek yogurt and 1/4 cup granola 5.3 ounce Greek yogurt and 1/4 cup soy nuts One full Pure Protein bar One full 2:1 protein bar 2 ounces of turkey jerky 1 cup cottage cheese and 1/2 cup fruit 2 low fat string cheese and 10 reduced fat Wheat Thin crackers 1 tablespoon of peanut butter and 1/2 apple 1 tablespoon of peanut butter and 1 stalk of celery
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Appendix 1 - Out the Door Menu Items Fast Breakfast Power Oatmeal Bagel and Yogurt Bagel and Boiled Eggs Coffee Smoothie and Bagel Peanut Butter Oatmeal Peanut Putter and Jelly Smoothie Cereal Smoothie Mint Patty Smoothie Berry Mash
B1 B5 B6 B7 B17 B18 B19 B20 B26
Page 11 Page 13 Page 13 Page 14 Page 19 Page 19 Page 20 Page 20 Page 23
B2 B3 B4 B8 B9 B14 B15 B21 B22 B23
Page 11 Page 12 Page 12 Page 14 Page 15 Page 17 Page 18 Page 21 Page 21 Page 22
L1 L3 L4 L5 L6 L8 L9 L10 L12 L14 L16 L21 L23 L26
Page 29 Page 30 Page 30 Page 31 Page 31 Page 32 Page 33 Page 33 Page 34 Page 35 Page 36 Page 39 Page 40 Page 41
Under 10-Minute Breakfast Protein Pancakes French Toast Breakfast Wrap Egg McMuscle Muffin Turkey in a Blanket Egg and Tuna Casserole Salmon and Egg Bake Waffle Egg and Turkey Sandwich Salmon English Muffin Salmon Burrito Fast Lunch Mac’N Tuna Mediterranean Turkey Pita Mediterranean Chicken Pita Grilled Chicken Salad Nutty Girl Bagel Shrimp Salad Oriental Chicken Salad Chicken Burrito Thai Chicken Wrap Plain Ole’ Turkey Sandwich Orange Chicken Salad Tone-Up Tuna Salad Banana Split Salad Hummus Chicken Lettuce Wrap
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Less Than 10-Minute Lunch Black Bean Burrito Double Turkey Wrap Tuna Melt Reuben Sandwich Bean Tostada Mediterranean Turkey Wrap Thanksgiving on a Muffin
HDfit35
L7 L11 L15 L17 L22 L25 L28
Page 32 Page 34 Page 36 Page 37 Page 39 Page 41 Page 42
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