10 day detox blueberry flax shake

cals: 337kcal | fat: 25.97g | carbs: 27.10g | prot: 7.22g
Includes: Walnuts, Wyman's Fresh Frozen Wild Blueberries, Spectrum Organic Virgin Coconut Oil, Bob's Red Mill Organic 100% Whole Ground Golden Flaxseed Meal, Nature's Promise Organic Almond Butter, Silk Pure Almond Milk - Unsweetened Original. 


10 day detox salad

cals: 368kcal | fat: 21.99g | carbs: 22.60g | prot: 24.13g
Includes: Cooked Beets (from Fresh), Lemon Juice (Canned or Bottled), Radishes, B&G Pepperoncini, Extra Virgin Olive Oil, Trader Joe's Wild Arugula, Kroger Hearts of Romaine Lettuce, Del Monte Cut Golden Wax Beans, Acme Smoked Nova Salmon, Lindsay Large Black Olives, Private Selection Capers Non-Pareil. 
"high protein"


10 day detox shake -High Protein whole foods

cals: 381kcal | fat: 29.28g | carbs: 28.31g | prot: 9.19g
Includes: Walnuts, Lemons (with Peel), Wyman's Fresh Frozen Wild Blueberries, Trader Joe's Raw Pepitas, Spectrum Organic Virgin Coconut Oil, Nature's Promise Organic Almond Butter, Bob's Red Mill Chia Seed, Silk Pure Almond Milk - Unsweetened Original, Ocean Spray Cranberries. 
"10 day detox"


10 day detox tofu stir fry

cals: 180kcal | fat: 10.40g | carbs: 12.09g | prot: 12.64g
Includes: Cooked Broccoli (Fat Not Added in Cooking), Cabbage, Garlic, Mushrooms, Spinach, Trader Joe's Organic Tofu, Extra Virgin Olive Oil. 


Activia & fruit

cals: 109kcal | fat: 0.12g | carbs: 23.09g | prot: 5.48g
Includes: strawberries, Activia light Raspberry. 
"1D + 1F"


AJ Pancakes & sausage

cals: 352kcal | fat: 7.53g | carbs: 56.22g | prot: 14.59g
Includes: egg, 1% milk , blueberries, pineapple, strawberries, Maple syrup, turkey sausage Banquet, sugar free syrup, Aunt Jemima Pancake mix. 
"2P + 2G + 1/2F"


Apple a la mode

cals: 160kcal | fat: 4.22g | carbs: 33.48g | prot: 2.33g
Includes: cinnamon, apple, Splenda, Smooth & Dreamy No Sugar Added Vanilla Ice Cream. 
"cooked apple topped with cinnamon, splenda and "nofat,nosugar added" ice cream 1 F + 1 D"


Bagel Thin with smoked salmon

cals: 292kcal | fat: 13.63g | carbs: 30.57g | prot: 17.16g
Includes: smoked salmon, tomato, soft cream cheese, Bagel Thin. 
"1Gr + 2P + 1D + 1V + 1Fat"


Bagel Thins with butter & jelly

cals: 202kcal | fat: 8.62g | carbs: 29.51g | prot: 4.08g
Includes: whipped butter, grape jelly, Bagel thins. 


baked apple

cals: 124kcal | fat: 0.29g | carbs: 32.60g | prot: 0.67g
Includes: cinnamon, apple, raisins, brown sugar, Splenda. 


Baked Potato Salad

cals: 316kcal | fat: 11.90g | carbs: 47.93g | prot: 8.39g
Includes: sour cream, tomato, beets, lettuce leaf, mushrooms, Baked potato with skin, Kens Raspberry walnut vinaigrette, Fat free red wine dressing, Baby Spinach, Brummel & Brown. 
"2Gr + 2V + 1Fat + 1P "


Banana Split

cals: 218kcal | fat: 10.30g | carbs: 33.69g | prot: 4.14g
Includes: walnuts, banana, Butterscotch topping , Breyers no sugar added 1/2c/srv. 
"1F + 1D + 1fat"


Blueberry nut bran muffins

cals: 190kcal | fat: 9.20g | carbs: 26.63g | prot: 4.51g
Includes: Blueberry Nut bran muffins. 


Chai

cals: 29kcal | fat: 1.25g | carbs: 5.27g | prot: 1.13g
Includes: Fat Free Half and Half Cream, Cinnamon, Lipton Black Tea Bags, Splenda No Calorie Sweetener Packets, Silk Pure Almond Milk - Unsweetened Original. 


Chicken Marsala

cals: 304kcal | fat: 14.20g | carbs: 13.50g | prot: 28.03g
Includes: butter, olive oil, lemon juice, mushrooms, flour, chicken tenders Foster farms, Marsala wine 2T. 
"4P + 1V + fat"


chicken thighs coated with flax , almond meal

cals: 488kcal | fat: 35.02g | carbs: 20.19g | prot: 29.68g
Includes: Almond Butter, Cooked Collards (from Fresh), Onions, Bob's Red Mill Almond Meal Flour, Extra Virgin Olive Oil, Kirkland Signature Boneless Skinless Chicken Thighs, Good Grains Flax Seed Meal. 


Cottage cheese w/tomato & muffin - Diet lunch #2

cals: 304kcal | fat: 10.83g | carbs: 37.20g | prot: 20.07g
Includes: tomato, low fat cottage cheese, Blueberry Nut bran muffins. 


Denver Omelet w/ whole grain toast

cals: 250kcal | fat: 3.58g | carbs: 30.14g | prot: 21.58g
Includes: Egg Starts, onion, peppers, Sliced Ham Kirkland, strawberry jelly, Healthy whole grain Plus, Country crock light. 
"2P + 1G + 1V +1fat"


Egg & salmon sandwich w/ tomato & orange

cals: 301kcal | fat: 8.61g | carbs: 35.61g | prot: 28.83g
Includes: egg, Natures own bread, egg starts, orange, lettuce leaf, smoked salmon 2 oz, tomato slice 3 slices, 2oz. 
"3P + 2G + V + F"


Egg & Salmon Taco w/orange

cals: 267kcal | fat: 8.70g | carbs: 28.12g | prot: 26.69g
Includes: egg, Salsa, cilantro, egg starts, orange, smoked salmon 2 oz, Multi Grain Low in Carbs Gourmet Tortillas. 
"3P + 1G + 1F + 1V"


Eggs Benedict

cals: 248kcal | fat: 8.58g | carbs: 26.22g | prot: 16.34g
Includes: egg, English Muffin, egg starts, orange, Ham Kirkland, mayonnaise olive oil. 
"2P + 1/2G + 1F"


Eggstarts, veg & extra lean meat - Diet Breakfast #2

cals: 160kcal | fat: 5.56g | carbs: 8.34g | prot: 19.12g
Includes: sour cream, asparagus, cooked from fresh, Egg Starts, Oscar Mayer ham Delifresh, tomato slices. 
"1/4 -1/2c cooked veg(spinach,asparagus,zucchini... hearts) + 25 cal very lean meat + Vit C rich fruit/veg (tomato,orange,grapefruit,berr... + Calcium (non/lowfat cottage cheese or yogurt or sourcream) "


Flatout pizza

cals: 557kcal | fat: 37.69g | carbs: 37.06g | prot: 29.74g
Includes: Cooked Broccoli (Fat Not Added in Cooking), tomato, Flatout Light Italian Herb Flatbread, Provolone Cheese, Olive Oil, Mushrooms, Onions, pesto. 


Flax Maple Pecan Cereal

cals: 268kcal | fat: 4.88g | carbs: 48.69g | prot: 11.41g
Includes: banana, fat free milk trader joes, Organic Flax Maple Pecan Crunch 3/4 c/srv. 
"1D + 1F + 1G"


French Toast w/sausage & cantaloupe

cals: 257kcal | fat: 5.49g | carbs: 31.07g | prot: 17.34g
Includes: Egg Starts Kirkland, Cantaloupe, Banquet trukey sausages 3/srv, Mrs. Butterworth's Sugar Free Syrup 1/4c/srv , Miltons Healthy Whole Grain Plus. 
"2P + 1G +1F"


Garden Veggie Cheeseburger w/ salad

cals: 261kcal | fat: 9.62g | carbs: 18.43g | prot: 28.55g
Includes: Plum tomato, Walden Farms Creamy Italian Calorie Free, lettuce mix 1 cup/srv, Lite Cheddar Cheese Slices, 100g Garden Veggie Pattie. 
"2P + 1G +1D + 1V"


Greek eggs

cals: 177kcal | fat: 10.03g | carbs: 2.92g | prot: 17.72g
Includes: egg, Egg starts, spinach, feta. 


Greek Eggs - Diet Breakfast #5

cals: 277kcal | fat: 9.66g | carbs: 27.88g | prot: 22.04g
Includes: Nature's Own whole grain bread, Egg Starts, Feta, orange, scallions, frozen spinach, Country Crock light. 
"1D + 1F + 1G + 2P"


Greek Eggs with Hummus & Tzaziki

cals: 338kcal | fat: 12.85g | carbs: 18.14g | prot: 34.95g
Includes: egg, Egg Starts, cucumber, scallions, Total 2% Yogurt, frozen spinach, Light Feta Trader Joes, Lemon Hummus with garlic 1/4 c/srv. 
"High Protein Low Carb & Low Fat"


Grilled Cheese w/tomato

cals: 259kcal | fat: 11.13g | carbs: 23.76g | prot: 25.84g
Includes: salad, Natures own whole wheat, Walden Farms Calorie Free Dressing, light cheddar Trader Joes, tomato slice 3 sl/srv. 
"1G + 2D + 1V "


High Protein sugar free pudding

cals: 91kcal | fat: 1.29g | carbs: 12.87g | prot: 7.81g
Includes: 1% milk, chocolate protein shake, chocolate pudding mix sugar free Albertsons. 


Ice Cream & fruit

cals: 140kcal | fat: 4.00g | carbs: 28.00g | prot: 2.00g
Includes: frozen whole strawberries 1c/srv, Breyers no sugar added 1/2c/srv. 
"1D + 1F"


Iced Coffee Latte

cals: 64kcal | fat: 1.23g | carbs: 9.09g | prot: 4.39g
Includes: 1% milk, coffee, Splenda. 
"1/2 D"


Light Blueberry Pancakes w/fixins & sausage

cals: 332kcal | fat: 8.07g | carbs: 42.17g | prot: 20.58g
Includes: Egg Starts Kirkland, protein powder, 1% milk, blueberries, wheat bran, Banquet trukey sausages 3/srv, nonfat dry milk 1/3c, Mrs. Butterworth's Sugar Free Syrup 1/4c/srv , HeartSmart Pancake and Baking Mix. 
"1P + 1 1/2G + 1/2 F + 1/2 D Make 1 srv. pancake recipe with 1/3 c. mix, 1/6 c. milk, 2T Eggstarts, 1/3 c. fresh or frozen blueberries. (Add optional 1T protein powder, bran, nonfat dry milk for increased protin,fiber and calcium)."


Low Fat coffee shake

cals: 153kcal | fat: 4.05g | carbs: 23.99g | prot: 8.38g
Includes: coffee, nonfat dry milk 1/3c, fat free milk trader joes, Breyers no sugar added. 
"1D Reduce 8 fl oz coffee to 2 oz. or use 2 oz espresso - cool Mix 1 T nonfat dry milk into 1/2 c fat free milk Pour cold coffee and cold milk mixture over 1 c crushed ice add 1/2 Breyers No Sugar Added No Fat Added ice cream and Splenda to tase and blend."


Mexican mocha

cals: 81kcal | fat: 1.55g | carbs: 12.60g | prot: 1.78g
Includes: brewed coffee, non dairy creamer , Splenda packet, Mexican chocolate. 


Mocha Latte

cals: 99kcal | fat: 1.08g | carbs: 17.22g | prot: 2.47g
Includes: cocoa mix Swiss Miss, Milk (Nonfat, Dry, Instant), coffee brewed, Non Dairy creamer, Splenda. 
"1/2 D"


Multi Grain Hot Cereal w/apple & craisins

cals: 258kcal | fat: 2.66g | carbs: 45.57g | prot: 15.16g
Includes: oatmeal, craisins 1/3 c, Protein Powder (100% Whey Protein), 1% milk, apple, wheat bran, nonfat dry milk 1/3c, Six Grain Cereal. 
"1G+ 1P +1F + 1D"


Mushroom omelet w/ bacon and strawberries - Diet Breakfast #4

cals: 189kcal | fat: 8.48g | carbs: 10.36g | prot: 18.76g
Includes: egg, Egg starts, strawberries, sliced mushrooms raw, scallions, bacon Kirkland. 


Nonfat Cottage Cheese & cantaloupe

cals: 128kcal | fat: 0.32g | carbs: 18.88g | prot: 14.43g
Includes: Cantaloupe, Fatfree cottage cheese Trader Joes 1/2 c/srv. 
"1D + 1F"


NS Apple Cinnamon Oatmeal

cals: 132kcal | fat: 2.19g | carbs: 25.64g | prot: 3.73g
Includes: apple , cinnamon, dry oatmeal, Unsweetened almond milk. 


Oatmeal w/ apple & prunes

cals: 256kcal | fat: 3.08g | carbs: 48.09g | prot: 11.57g
Includes: Nonfat Dry Milk (2T), oatmeal, prunes, 1% milk, apple. 
"1D + 1G + 1F"


Oatmeal w/fixins & fruit

cals: 258kcal | fat: 3.13g | carbs: 46.80g | prot: 13.34g
Includes: oatmeal, craisins 1/3 c, protein powder, 1% milk, pear, wheat bran, nonfat dry milk 1/3c. 
"G + P + D + F"


Oatmeal with craisins and walnuts

cals: 202kcal | fat: 6.98g | carbs: 28.33g | prot: 7.79g
Includes: walnuts, oatmeal, craisins 1/3 c, 1% milk. 


Oatmeal, fruit & nuts - Diet Breakfast #1

cals: 235kcal | fat: 7.16g | carbs: 37.43g | prot: 8.03g
Includes: walnuts, oatmeal, 1% milk, pear, Craisins. 


Oats,pears,craisins,almond milk

cals: 205kcal | fat: 3.16g | carbs: 41.65g | prot: 5.18g
Includes: Oatmeal, Pears, Craisins, Silk Pure Almond Milk - Unsweetened Original. 


Pasta w/ sausage & peppers & eggplant by member dar11

cals: 695kcal | fat: 37.02g | carbs: 66.96g | prot: 27.89g
Includes: Italian sausage, olive oil, eggplant , peppers, Farfalle Pasta, grated parmesan, Ragu Old World, diced tomatoes. 


Pasta w/sausage,peppers & eggplant (B's portion)

cals: 462kcal | fat: 21.10g | carbs: 50.57g | prot: 20.07g
Includes: Italian sausage, grated parmesan, olive oil, celery, eggplant , onion, peppers, Farfalle Pasta, Ragu Old World 1/2c/srv, diced tomatoes 1/2 c/srv. 


Pork Lo Mein

cals: 329kcal | fat: 12.52g | carbs: 36.17g | prot: 19.35g
Includes: bean sprouts, carrots, mushrooms, scallions, green pepper, olive oil, Ramen noodles 1/2 pkg/srv, shredded cabbage 1c/srv, Pork sirloin tip roast (Kirkland) 4oz/srv. 
"3C + 1P + 2V + 1fat"


Posole

cals: 406kcal | fat: 17.73g | carbs: 36.63g | prot: 26.29g
Includes: corn tortilla, cilantro, chicken bouillion, avocado, Pork shoulder, cabbage, radish, dried Chilies,  Hominy, red onion, cotija part skim. 
"1/2D + 3P + 1Fat+ 1Gr + 1V"


Protein Shake

cals: 140kcal | fat: 2.18g | carbs: 8.49g | prot: 22.11g
Includes: 1% milk, All Natural Whey Protein, Splenda packet. 
"1D + 2P add 1c ice+water"


Salad with lean meat and low fat cheese Diet Lunch #1

cals: 280kcal | fat: 15.58g | carbs: 14.38g | prot: 20.12g
Includes: lean roast beef, tomato, Feta, leaf lettuce, light Italian dressing Wishbone, Iceberg lettuce. 


Special K Protein Plus & strawberries

cals: 254kcal | fat: 6.54g | carbs: 36.66g | prot: 21.74g
Includes: Special K Protein Plus (1oz), 1% milk, strawberries. 
"P + C + D +1/2 F"


Spinach & mushroom omelet wrap w/orange

cals: 235kcal | fat: 7.64g | carbs: 27.27g | prot: 22.50g
Includes: egg, egg starts, orange, mushrooms, frozen spinach, Multi Grain Low in Carbs Gourmet Tortillas. 
"1G + 2P + 1F + 1V"


Stir Fried Vegetables with Tofu

cals: 295kcal | fat: 16.19g | carbs: 23.45g | prot: 21.63g
Includes: oil canola, asparagus fresh, broccoli, mushrooms raw, onions, peppers, zucchini, tofu firm Hinochi, cornstarch, liquid aminos. 
"2P + 1/2 Gr + 2V + 1Fat"


Stuffed Pepper w/ whole grain pasta

cals: 455kcal | fat: 16.65g | carbs: 49.86g | prot: 28.45g
Includes: egg, grated parmesan, olive oil, celery, onion, green pepper, Ragu Old World 1/2c/srv, Miltons Healthy Whole Grain Plus, diced tomatoes 1/2 c/srv, extra lean ground chicken 125g/srv, Barillas whole grain pasta 2oz/srv. 
"2C + 3P + 2V + 1/2 D + 1 fat "


sweet potato cakes with curry sauce

cals: 902kcal | fat: 42.07g | carbs: 110.54g | prot: 19.89g
Includes: Trader Joe's Quinoa, Garlic, Onions, Trader Joe's Half & Half, Loriva Rice Bran Oil, Badia Curry Powder, Del Monte Diced Tomatoes, Simply Potatoes Mashed Sweet Potatoes. 


Thai Red Curry with cauliflower and tofu

cals: 282kcal | fat: 7.38g | carbs: 45.04g | prot: 13.12g
Includes: Cooked Cauliflower (Fat Not Added in Cooking), beansprouts, Rice noodles Thai, tofu firm House foods, Thai red curry sauce. 


Total Plus w/ fruit & milk - Diet Breakfast #3

cals: 235kcal | fat: 3.30g | carbs: 48.08g | prot: 6.78g
Includes: 1% milk, banana, blueberries, Total plus. 
"1 oz Total"


Tuna Melt w/ lettuce & Tomato

cals: 260kcal | fat: 10.00g | carbs: 23.66g | prot: 27.33g
Includes: Natures own whole wheat, tuna starkist 1/2 can/srv, Olive oil mayonaise Best Foods 1T/srv, lettuce leaf 6 leafs/srv, Trader Joe Light Cheddar, tomato slice 3 sl/srv, Pam. 
"1G + 1P + 1D + 1/2 V"


Tuna on Rye

cals: 337kcal | fat: 11.16g | carbs: 27.51g | prot: 31.13g
Includes: Daisy Light Sour Cream, Mayonnaise, Bumble Bee Premium Tuna Solid White Albacore in Water, Mestemacher Rye Bread with Muesli. 


Turkey & Cheddar salad w/grapes

cals: 250kcal | fat: 5.63g | carbs: 27.48g | prot: 23.58g
Includes: grapes, low fat cheddar 1 oz/srv, vinaigrette 2 T/srv, lettuce mix 1 cup/srv, Turkey Breast. 
"2P + 1D + 1V + 1F + fat"


Vegetable & noodle stir fry

cals: 313kcal | fat: 7.71g | carbs: 52.74g | prot: 10.46g
Includes: Broccoli, Cabbage, Carrots, Onions, Maruchan Ramen Noodle Soup - Chicken Flavor, dried s##take mushrooms. 

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