CHAPTER 1
Day 1
Breakfast
Cottage Cheese Blintzes with Fruit Sauce and Assorted Melon Cup
Yield: 1 Serving
30% Protein: 6oz. or 2/3 cp. Nonfat Cottage Cheese
40% Carbohydrate: 2 ea. Crepe Shells
½ cp. Assorted Berries
1 tb. Lemon Juice
1 tsp. Sugar
6 oz. or 2/3 cp. Assorted Melon (Diced)
or ½ Melon
30% Fat: 2 tb. Low-fat Cream Cheese
Method:
1) Mix or blend the cream cheese with the cottage cheese and divide mixture between crepes.
2) Spoon in mixture evenly and fold over blintz style (pocket fold).
3) In a sauce pot over low heat cook the sugar, lemon juice, and berries until a glaze is formed. Let cool.
Serving:
1) Place blintzes on a plate and top with the sauce, surround with the fresh melon.
Breakfast Alternate: Ricotta Cheese Blintzes with Raspberry Sauce
1) Omit the cottage cheese and replace with skim ricotta.
Nutrition Facts
1 Serving
Amount Per Serving
Calories 376.0
Total Fat 5.0 g
Saturated Fat 2.3 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 1.4 g
Cholesterol 64.6 mg
Sodium 1,149.1 mg
Potassium 522.7 mg
Total Carbohydrate 45.7 g
Dietary Fiber 2.6 g
Sugars 26.6 g
Protein 42.4 g
Vitamin A 38.7 %
Vitamin B-12 26.0 %
Vitamin B-6 16.8 %
Vitamin C 85.9 %
Vitamin D 0.0 %
Vitamin E 4.1 %
Calcium 31.4 %
Copper 6.3 %
Folate 15.5 %
Iron 5.2 %
Magnesium 7.2 %
Manganese 10.3 %
Niacin 5.9 %
Pantothenic Acid 6.3 %
Phosphorus 32.3 %
Riboflavin 20.1 %
Selenium 29.2 %
Thiamin 9.5 %
Zinc 8.2 %
Day 1
Lunch
Shrimp Salad with Berry Vinaigrette
Yield: 1 Serving
30% Protein: 6 ea. / 6 oz. Shrimp (16/20's per lb.)
40% Carbohydrate: 2 cps. Mesclun Salad Greens
¼ cp. Fresh Blackberries
¼ cp. Fresh Strawberries
5 ea. Spears Asparagus
1 tsp. Honey
2 oz. or ¼ cp. Raspberry Vinegar
30% Fat: 2 tsp. Canola Oil
Method:
1) Combine the oil, vinegar, and honey to make vinaigrette, reserve.
2) Peel and devein the shrimp, then poach in simmering water until done and opaque in color. Cool and reserve.
3) Cook the asparagus in simmering water until tender. Cool and reserve.
Serving:
1) Place the greens in a bowl and surround with fresh berries and asparagus, top with the shrimp.
2) Pour the vinaigrette over, coating the salad.
Lunch Alternate: Egg Salad with Berry Vinaigrette
1) Omit the shrimp and replace with 2 ea. sliced hard-boiled eggs.
Nutrition Facts
1 Serving
Amount Per Serving
Calories 336.4
Total Fat 11.2 g
Saturated Fat 1.2 g
Polyunsaturated Fat 3.6 g
Monounsaturated Fat 5.7 g
Cholesterol 331.5 mg
Sodium 393.3 mg
Potassium 670.5 mg
Total Carbohydrate 22.3 g
Dietary Fiber 5.1 g
Sugars 13.3 g
Protein 38.4 g
Vitamin A 75.8 %
Vitamin B-12 42.2 %
Vitamin B-6 17.0 %
Vitamin C 88.0 %
Vitamin D 0.0 %
Vitamin E 21.2 %
Calcium 12.0 %
Copper 26.5 %
Folate 25.7 %
Iron 40.2 %
Magnesium 23.2 %
Manganese 47.0 %
Niacin 26.7 %
Pantothenic Acid 9.0 %
Phosphorus 28.7 %
Riboflavin 10.2 %
Selenium 99.0 %
Thiamin 10.3 %
Zinc 20.6 %
Day 1
Snack
Stuffed Cabbage Rolls with Sweet and Sour Sauce
Yield: 1 Serving
30% Protein: 2 oz. Ground 93% Lean Beef
½ oz. Liquid Egg Substitute or Liquid
Egg Whites
40% Carbohydrate: ¼ cp. Cooked Brown Rice
2 ea. Napa/Chinese Cabbage Leaves
¼ tsp. Cinnamon Powder
½ cp. Prepared Tomato Sauce
½ tsp. Brown Sugar
1 tb. Minced Sp. Onion
1 oz. Cider Vinegar
30% Fat: 1 tsp. Canola Oil
Method:
Suggestion: Prepare the cabbage rolls in advance, steps 1-3 reserve refrigerated, then braise steps 4-5, and serve heated.
1) In the oil sauté the onions and beef. Let cool then add the rice and egg.
2) Blanch the cabbage leaves by simmering in water until cooked and tender. Cool and reserve.
3) Double up the leaves and place the meat mixture in the middle and roll.
4) Combine the tomato sauce with the vinegar and sugar.
5) Place the cabbage rolls in a bake-able dish, pour the sauce over, and braise the cabbage at 350 degrees for twenty minutes or until the meat is cooked.
Serving:
1) Place on a plate and top with the sauce.
Snack Alternate: Turkey-Stuffed Cabbage Rolls with Sweet and Sour Sauce
1) Omit the beef and replace with 2 oz. ground turkey.
Nutrition Facts
1 Serving
Amount Per Serving
Calories 184.4
Total Fat 6.8 g
Saturated Fat 1.8 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 1.4 g
Cholesterol 32.7 mg
Sodium 391.1 mg
Potassium 396.1 mg
Total Carbohydrate 17.1 g
Dietary Fiber 2.5 g
Sugars 6.6 g
Protein 15.4 g
Vitamin A 8.8 %
Vitamin B-12 5.0 %
Vitamin B-6 6.1 %
Vitamin C 24.6 %
Vitamin D 2.5 %
Vitamin E 7.8 %
Calcium 3.8 %
Copper 5.1 %
Folate 8.9 %
Iron 8.5 %
Magnesium 5.9 %
Manganese 14.8 %
Niacin 3.6 %
Pantothenic Acid 4.9 %
Phosphorus 4.8 %
Riboflavin 15.8 %
Selenium 6.3 %
Thiamin 4.8 %
Zinc 2.4 %
Day 1
Dinner
Cajun Chicken Breast with Collard Greens and Cornbread
Yield: 1 Serving
30% Protein: 4 oz. Chicken Breast
40% Carbohydrate: 2 tb. Cajun Seasonings
4 cp. Collard Greens (Chopped)
¼ cp. Onions (Chopped)
¼ cp. Red Pepper (Chopped)
1½ oz. Cornbread Mix (Packaged)
30% Fat: 2 tsp. Canola Oil
Method:
1) Make cornbread by following packaged directions and bake on a sheet pan. Cool and reserve.
2) Dredge chicken breast in Cajun seasonings and bake at 350 degrees until done.
3) Combine onions and peppers with the collard greens and sauté in the oil.
Serving:
1) Place the breast on a plate alongside of the sautéed greens and garnish with a slice of the cornbread cake.
Dinner Alternate: Plain Grilled Chicken Breast with Collard Greens and Brown Rice
1) Omit Cajun seasonings and dredge the chicken breast in half of the oil before baking.
2) Omit cornbread and replace with ½ cp. cooked brown rice.
Nutrition Facts
1 Serving
Amount Per Serving
Calories 347.3
Total Fat 13.4 g
Saturated Fat 2.3 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 7.6 g
Cholesterol 77.1 mg
Sodium 278.5 mg
Potassium 631.2 mg
Total Carbohydrate 26.6 g
Dietary Fiber 4.8 g
Sugars 1.9 g
Protein 31.3 g
Vitamin A 108.0 %
Vitamin B-12 7.9 %
Vitamin B-6 51.9 %
Vitamin C 122.0 %
Vitamin D 0.0 %
Vitamin E 18.4 %
Calcium 27.1 %
Copper 9.4 %
Folate 41.4 %
Iron 25.6 %
Magnesium 17.5 %
Manganese 42.5 %
Niacin 72.7 %
Pantothenic Acid 14.6 %
Phosphorus 31.6 %
Riboflavin 20.0 %
Selenium 35.4 %
Thiamin 17.3 %
Zinc 10.7 %
Day 1
Snack (Dessert)
White Chocolate Cheesecake Bars with Chocolate Crust
Yield: 1 Serving
30% Protein: 1½ oz. Low-Fat Cottage Cheese
1 tsp. Low-Fat Cream Cheese
½ tb. Egg Substitute or Liquid Egg
Whites
2 tsp. Skim Milk
½ tsp. Soy Protein Powder
40% Carbohydrate: 1 tsp. Brown Sugar
½ tb. Whole Grain Flour
1½ tsp. Cocoa Powder
1 tb. Soy Flour
¼ cp. Ground Oats
¼ tsp. Baking Powder
½ tsp. Vanilla Extract
1 tsp. White Chocolate Chips or
Substitute Semi-Sweet Dark
30% Fat: ½ tb. Soy Butter or Sweet/Unsalted
Butter
Crust Method:
1) Combine the brown sugar, protein powder, flours, oats, and cocoa powder in a mixer and then add the soy butter.
2) Place the crust mixture in the bottom of a 3" baking tin or ceramic ramekin and press down.
3) Bake at 275 degrees for twenty minutes. Cool and reserve.
Filling Method:
1) Puree the cottage cheese and cream cheese together in a blender.
2) In a sauce pot melt the chocolate in the skim milk over low heat, cool, and add to the cheese mixture by folding in with a rubber spatula.
3) Pour the filling over the cooled crust and bake further at 250 degrees until set. Cool and reserve.
Suggestion: Prepare in advance, refrigerate, and serve chilled.
Nutrition Facts
1 Serving
Amount Per Serving
Calories 174.7
Total Fat 8.1 g
Saturated Fat 4.6 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 2.3 g
Cholesterol 22.1 mg
Sodium 308.6 mg
Potassium 198.1 mg
Total Carbohydrate 19.5 g
Dietary Fiber 1.4 g
Sugars 10.4 g
Protein 12.2 g
Vitamin A 7.4 %
Vitamin B-12 8.6 %
Vitamin B-6 3.4 %
Vitamin C 0.1 %
Vitamin D 2.1 %
Vitamin E 1.9 %
Calcium 8.2 %
Copper 9.7 %
Folate 9.1 %
Iron 8.4 %
Magnesium 8.5 %
Manganese 26.5 %
Niacin 1.6 %
Pantothenic Acid 3.6 %
Phosphorus 14.9 %
Riboflavin 14.8 %
Selenium 10.4 %
Thiamin 6.5 %
Zinc 5.8 %
Day 1
Cottage Cheese Blintzes with Raspberry Sauce Breakfast
Blintz is a thin pancake. It is somewhat similar to a crêpe with main difference being the fact that yeast is always used in blintz, but not used in crêpes. Cottage Cheese is a cheese curd product with a mild flavor. It is drained, but not pressed so some whey remains. The curd is usually washed to remove acidity giving sweet curd cheese. It is not aged or colored. Cottage cheese may be eaten straight. It is also eaten with fruit, with fruit puree, on toast, in green salads—or as an ingredient in recipes like Jell-O salad and various desserts. It can be used to replace grated cheese or ricotta cheese in most recipes (such as lasagna).
Carb: Crepe Shells, Raspberries, Fructose
Protein: Cottage Cheese, Egg Substitute
Fat: Soy Butter
Shrimp Salad with Berry Vinaigrette
When purchasing fresh shrimp, make sure that they have firm bodies that are still attached to its shell.
Black spots on the shell indicate that its flesh is breaking down, so if shrimp appear yellow, there might have been chemicals involved to bleach them. Store wrapped shrimp on ice in the fridge, changing the ice two to three times a day. Keep on the bottom shelf since it's the coolest area in the fridge. Did you know that a shrimp's heart is in its head?
Carb: Mixed Greens, Fruit, Asparagus, Corn, Honey
Protein: Shrimp
Fat: Safflower Oil
Stuffed Cabbage Rolls
Cabbage can be eaten raw, like in coleslaw, or cooked and are available year round. When choosing cabbage at a grocery store, look for firm heads without dry cores.
Carb: Rice, Cabbage, Tomatoes, Onions
Protein: Beef, Egg Whites
Fat: Olive Oil
Day 1
Ingredient List
Dairy/Eggs:
8 oz. Non/Low-Fat Cottage Cheese
4 oz. Non/Low-Fat Cream Cheese
8 oz. Skim Milk
4 oz. Egg Substitute
2 oz. Soy Butter or Unsalted/Sweet Butter
Dry Goods:
2 ea. Fz. Crepe Shells
1 oz. Soy Protein Powder
2 oz. Brown Sugar
1 oz. Cocoa Powder
1 oz. Soy Flour
4 oz. Rolled Oats or Oat flour
½ oz. Baking Powder
1 oz. Vanilla Extract
2 oz. White or Dark Chocolate Chips
½ oz. Ground Cinnamon Powder
4 oz. Can Prepared Tomato Sauce
4 oz. Cider Vinegar
4 oz. Dry Brown Rice
4 oz. Canola Oil
1 oz. Honey
1 oz. Raspberry Vinegar
1 oz. Cajun Spice Powder
2 oz. Cornbread Mix
Seafood/Meats:
6 ea. 1oz. Shrimp Peeled/Deveined
4 oz. Ground Beef
4 oz. Raw Chicken Breast
Produce:
1 pt. ea. Fresh Raspberries/ Strawberries
½ ea. Cantaloupe or Honeydew Melon
1 ea. Lemon
1 sm. Head Napa Cabbage
1 ea. Spanish Onion
1 sm. Bunch Asparagus
1 sm. Bag Mixed Salad Greens
1 sm. Red Pepper
2 ea. Heads Collard Greens
Day 2
Breakfast
Mexican Egg Muffin with "Festive" Salsa Fresco
Yield: 1 Serving
30% Protein: 3 oz. Egg Substitute
½ oz. or 1 tb. Shredded Pepper Jack
Cheese
40% Carbohydrate: ½ ea. English muffin (Toasted)
2 tb. Scallions (Chopped)
¼ cp. Grape Tomatoes (Diced)
2 tb. Red Onion (Diced)
½ tb. Fresh Cilantro (Minced)
½ cp. Tomatillos (Green Tomato)
30% Fat: 2 tsp. Olive Oil
Method:
1) Combine egg substitute with scallions, pour into a heated pan with 1 tsp. oil, and let the egg set into an omelet.
2) Fold omelet and place on English muffin, top with cheese and melt in oven or under a broiler.
3) Combine all remaining vegetables with 1 tsp. oil to make salsa.
Serving:
1) On a plate place the readied muffin.
2) Spoon the salsa onto the side of the muffin or directly on top.
Breakfast Alternate: Mexican Egg Omelet with "Festive" Potatoes
1) Omit the muffin and replace with ½ cp. hash brown potatoes.
Nutrition Facts
1 Serving
Amount Per Serving
Calories 349.4
Total Fat 19.1 g
Saturated Fat 7.1 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 9.5 g
Cholesterol 28.2 mg
Sodium 623.6 mg
Potassium 777.6 mg
Total Carbohydrate 21.9 g
Dietary Fiber 3.9 g
Sugars 3.0 g
Protein 23.0 g
Vitamin A 49.6 %
Vitamin B-12 43.9 %
Vitamin B-6 16.9 %
Vitamin C 31.1 %
Vitamin D 20.0 %
Vitamin E 17.2 %
Calcium 34.3 %
Copper 10.4 %
Folate 41.0 %
Iron 21.6 %
Magnesium 14.0 %
Manganese 37.2 %
Niacin 9.5 %
Pantothenic Acid 26.6 %
Phosphorus 40.9 %
Riboflavin 112.1 %
Selenium 70.2 %
Thiamin 31.5 %
Zinc 18.4 %
Day 2
Lunch
Turkey Salad Platter with Seedless Grapes and Yogurt-Dill Dressing
Yield: 1 Serving
30% Protein: 3 oz. Deli Turkey (Diced)
½ oz. or 1 tb. Plain Yogurt
40% Carbohydrate: ¼ cp. Thompson Grapes
¼ cp. Seedless Cucumber (Coin Cut)
1 tb. Celery (Minced)
4 cp. Mixed Salad Greens
¼ tsp. Fresh Dill (Minced)
½ cp. Grape Tomatoes
30% Fat: 1 oz. or 2 tb. "Lite" Mayonnaise
Method:
1) Combine the diced turkey with the celery and half of the mayonnaise.
2) Combine the yogurt and dill with the remaining mayonnaise to make the dressing.
Serving:
1) Place greens in a bowl with turkey salad on top, garnish with the grapes and the cucumber.
2) Pour the dressing over the salad and toss.
Lunch Alternate: "Good Old" Turkey Salad with Seedless Grapes and "Lite Mayo"
1) Omit yogurt and dill.
2) Omit onions from turkey salad.
3) Increase mayonnaise by 1 tb. for dressing.
Nutrition Facts
1 Serving
Amount Per Serving
Calories 316.0
Total Fat 12.3 g
Saturated Fat 2.2 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.6 g
Cholesterol 59.9 mg
Sodium 1,442.8 mg
Potassium 511.0 mg
Total Carbohydrate 34.8 g
Dietary Fiber 3.7 g
Sugars 21.3 g
Protein 24.0 g
Vitamin A 129.6 %
Vitamin B-12 38.2 %
Vitamin B-6 25.9 %
Vitamin C 95.8 %
Vitamin D 0.0 %
Vitamin E 9.3 %
Calcium 12.4 %
Copper 7.8 %
Folate 3.7 %
Iron 20.8 %
Magnesium 8.0 %
Manganese 4.9 %
Niacin 2.0 %
Pantothenic Acid 7.8 %
Phosphorus 29.6 %
Riboflavin 24.7 %
Selenium 50.3 %
Thiamin 15.6 %
Zinc 9.2 %
