HOW TO USE THE MENUS: These menus are designed so that you can mix and match the Breakfast, Lunch, Dinners, & Snacks to suit you. They are similar in nutrient content & calories.

All of these daily menus supply less than 30% of calories from fat, & the fat that is used is mono-unsaturated whenever possible.

BREAKFAST 1

OATMEAL & APPLES Nutrition totals

½ cup oatmeal (not instant) Calories-369

1 c skim milk or soymilk Carbs-65 g

1 apple (chopped) Protein-16 g

1 tbs. ground flaxseed Fiber-8.5 g

1 tsp. brown sugar (optional) Fat-6g

Cook on stove top or microwave Sat.fat- < 1 g

per package directions

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LUNCH 1

PEANUT BUTTER STRAWBERRY BANANA

SANDWICH Nutrition totals

2 slices whole grain bread Calories-459

2 tbs. natural peanut butter Carbs-56 g

1 c sliced strawberries, 1 sliced banana Protein-22 g

1 c skim milk Fiber-10 g

1 c fresh vegetable slices, green/red/yellow bell Fat-19 g

pepper & carrot sticks Sat.fat.-3 g

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DINNER 1

EASY BEANTOWN BEANS/LOW FAT COLESLAW Nutrition totals

WHOLE GRAIN BREAD, GRAPES

1 onion Calories-479

3 c. cooked Navy beans & liquid (1 ½ cans) Carbs-84

1/3 c molasses Protein-19 g

1 tbsp. prepared mustard Fiber-13 g

Preheat over to 325°. Mix all ingredients & pour Fat-9 g

into an 8”casserole. Bake covered for 45 min.

Serve with whole grain bread – 1 slice, and coleslaw

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SNACK 1

CHOCOLATE PUDDING TOPPED WITH

RASPBERRIES Nutrition totals

½ box light firm tofu Calories-178

1/3 c sugar Carbs-29 g

1/3 c cocoa powder Protein-8.50 g

1 tbs. vanilla extract Fiber-5.95 g

1/3 c. soy milk Fat – 2.71 g

Place first four ingredients in food processor or Sat.fat- < 1 g

blender. Puree on high adding milk slowly. Blend

until smooth. Serve or refrigerate until ready to eat. Sprinkle raspberries on top. Serves 4

BREAKFAST 2

BULGUR WHEAT WITH NUTS & FRUIT Nutrition totals

½ c uncooked bulgur wheat with 1 c water Calories-460

& 2 tbs. chopped dried apricots in small pan. Carbs-86 g

Bring to boil, reduce heat & simmer for Protein-11 g

15 minutes covered. Add 2 tbs. chopped Fiber-15 g

nuts & 2 tsp. brown sugar. Fat-11 g

Sat fat- <1 g

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LUNCH 2

VEGGIEBURGER WRAP/BAKED TOSTITOS/MANGO Nutrition totals JALAPENO SALSA

3 veggie burger patties diced Calories-582

3 small tomatoes diced Carbs-45 g

2 c shredded dark green lettuce Protein-15 g

1 c diced onion Fiber-7 g

4 med fat free or whole wheat tortillas Fat-6 g

Dab of ketchup or salsa Sat.fat- <1 g

Heat diced veggie burgers in microwave & combine with veggies

in small bowl. Divide the mixture between 4 tortillas & dot

with ketchup. Serves 2 (makes 4)

MANGO SALSA

1 large mango diced, ¼ c chopped red onion, ¼ c chopped fresh cilantro, 2 tbsp.

chopped pickled jalapeno, 2 tbsp. fresh lime juice. Combine all ingredients and chill

if desired. Serves 2

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DINNER 2

VEGGIES IN SPAGHETTI *, ½ c Mandarin oranges Nutritional totals

Whole wheat croissant Calories-583

Spinach salad w/ low fat dressing(your choice) Carbs-114 g

1 c fresh spinach Protein-28 g

½ tomato Fiber-22 g

½ carrot, grated Fat-3.32 g

Sat.Fat- < 1 g

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SNACK 2

REDUCED FAT MICROWAVE POPCORN – 3 CUPS Nutrition Totals

Calories-71

Carbs-13 g

Protein-2 g

Fiber-2.47 g

Fat-2 g

BREAKFAST 3

HIGH FIBER CEREAL Nutrition Totals

½ c Kelloggs All Bran Cereal Calories-337

1 c soymilk (plain) or skim milk Carbs-60 g

2 tbs. slivered almonds Protein-18 g

1 c fresh blueberries Fiber-20 g

Fat-11 g

Sat.Fat- < 1 g

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LUNCH 3

BEAN & CHEESE QUESADILLAS* Nutrition Totals

Garden Salad with olive oil vinaigrette or fat free dressing Calories-481 Carbs- 84 g

1 c pears slices with ½ c non-fat cottage cheese Protein-30 g

Fiber- 15 g

Fat-10 g

Quesadillas

1 can black beans (15oz) rinsed and drained 8 – 8″ tortillas (fat free or whole wheat)

1/2 tsp. ground cumin 1 can minced green chilies (4.5oz) drained

1 oz cheddar soy cheese, grated 1/4 c. milk salsa

2 tbs. cilantro, minced 1/2 c. nonfat plain yogurt

Vegetable oil cooking spray

Place beans in large bowl and mash. Add cumin. Spread 1/3 c mashed beans on tortilla.

Spread 2 tbs. green chilies over beans, followed by 2 tbs. salsa and 1 tsp. minced cilantro.

Sprinkle evenly with 1 tbs. cheese and place another tortilla on top. Spray large nonstick

skillet with vegetable spray, heat over med-high heat. Cook quesadilla until golden, approx.

3 min. both sides. Cut into 4 wedges. Serve with garden salad with olive oil vinaigrette or fat-free

dressing, and 1 cup sliced pears with 1/2 cup nonfat cottage cheese. Serves 4.

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DINNER 3

VEGGIE OR BLACK BEAN BURGER w/ 1 c steamed Nutrition Totals

asparagus or broccoli, Calories-477

1 thick slice onion, 2 slices tomato, dark green leaf lettuce Carbs-75 g

Whole grain hamburger bun Fiber-13

Mustard/ketchup Fat-9 g

1 c. fresh or frozen peaches

Serve with steamed asparagus or broccoli and 1 cup fresh or frozen peaches.

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SNACK 3

APPLE, cut in half, topped with Nutrition Totals

natural peanut butter Calories-265

1 cup of soy or skim milk Carbs-40 g

Fiber-4.78 g

Fat-10 g

BREAKFAST 4

CHEESE OMELET / FRUIT SMOOTHIE Nutrition Totals

4 large egg whites Calories-457

1 oz soy cheese Carbs-77 g

2 slices whole wheat toast spread with Fiber-13 g

2 tbs nonfat cream cheese or veggie cream cheese Fat- 8 g

3 chopped prunes or preferred fruit Sat.Fat- <1 g

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LUNCH 4

PITA PIZZAS, ½ PAPAYA

4 whole wheat pita breads Calories-445

½ c low fat pasta sauce Carbs-87 g

¾ c fat-free mozzarella cheese Fiber-14 g

3 cups chopped veggies ( olives, carrots, tomato, zucchini, Fat- 4 g

mushrooms, bell peppers, cauliflower or broccoli) Preheat over 375°. Arrange pita bread

on baking sheet. Spread each w/2 tbs. of sauce, top w/grated cheese & veggies. Bake

until edges lightly browned, about 10-15 min.

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DINNER 4

WARM BULGUR SALAD, Whole wheat rolls, Raspberry Nutrition Totals

SUNDAY

½ c bulgur wheat 1 ½ c broccoli florets Calories-575

1/3 c chopped parsley ¼ c minced red onion Carbs-87

2 tsp lemon juice 1 tbs. olive oil Fiber-18 g

¼ tsp salt ¼ tsp pepper Fat-18 g

In med sauce pan cook bulgur according to directions.

Add steamed broccoli florets, parsley, onion, lemon juice,

oil, salt & pepper. Heat through. Serves 2

RASPBERRY SUNDAY – ½ c nonfat frozen yogurt, ½ c fresh or frozen raspberries, ¼ c soy nuts

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SNACK 4

PINEAPPLE PUDDING Nutrition Totals

1 ½ boxes light firm tofu Calories-115

1 c pineapple-orange juice Carbs-19 g

1 ripe banana Fiber-.95 g

½ c pineapple chunks in water Fat-1.19 g

Place all except pineapple chunks in food processor. Stir in

pineapple & serve. Serves 4

BREAKFAST 5

WHOLE WHEAT ENGLISH MUFFIN, ½ GRAPEFRUIT

2 tbs fat free cream cheese, 1 tbs no-sugar added jam Calories-306

1 cup plain reduced fat soymilk or skim Carbs-52 g

Protein-18 g

Fiber-6 g

Fat-5 g

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LUNCH 5

SPLIT PEA SOUP, fat-free crackers, 1 pear or peach Nutrition Totals

with fat-free cottage cheese Calories-551

Carbs-91gProtein-28 g

½ c split peas, uncooked Fiber-33g

2 carrots diced Fat-10g

1 stalk celery diced Sat.Fat-1.49g

1 medium onion diced

1 vegetable bouillon cube

½ tsp garlic powder

1/8 tsp black pepper

2 tsp olive oil

2 c water

Combine all ingredients & bring to boil; reduce heat, simmer

45 min.- 1 hr until peas are tender. Serves 1

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DINNER 5

TEMPEH STIRFRY, BROWN RICE, FRUIT SALAD Nutrition Totals

1 pkg. tempeh,cubed 1 tbs. olive oil Calories-438

½ c chopped onions 1 bag stirfry veggies Carbs-65 g

1 ½ tbs. brown sugar 1 ½ tbs lite soy sauce Protein- 21 g

¾ tsp black pepper Fiber-11 g

Gently boil tempeh in water 5 min. Drain. Over med-high Fat-14 g

heat saute onion in olive oil. Add tempeh, cook 3-5

min. stirring frequently. Add veggies, brown sugar & soy

sauce, cover, simmer 3-5 min. Serve over brown rice. Serves 4.

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SNACK 5

SMOOTHIE Nutrition Totals

1 C Soy or skim milk (or substitute ice) Calories-187

1 banana Carbs-32 g

1 c frozen strawberries Protein-8 g

Blend all ingredients until smooth. Fiber-8 g

Add a little honey if desired. Fat-5 g

BREAKFAST 6

FLAX PANCAKES, fruit syrup, Morningstar Farm veggie

sausage patty (2)

1 c whole wheat flour Calories-504

½ c unbleached white flour Carbs-63 g

½ c oatmeal ¼ c ground flax seeds Protein-27 g

2 tsp baking powder ¼ tsp baking soda Fiber-9g

2 c soy/skim milk 1 tsp vanilla Fat-20 g

Fruit syrup—1 c. canned peaches (in water) blended

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LUNCH 6

GRILLED CHEESE SANDWICH, 1c Cream of Tomato soup (diluted with water),

APPLE Nutrition Totals

2 slices whole grain bread Calories- 448

1 tsp. Benecol margarine spread on each side Carbs-72 g

2 oz. soy cheese between bread slices Protein-14 g

Grill until brown. Fiber-11 g

Fat-15 g

Serve with 1 cup of soup and an apple.

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DINNER 6

FRESH OR FROZEN CORN, SPINACH SALAD

RATATOULLI PIE, Orange Cranberry Loaf* Nutrition Totals

2 tsp olive oil 1 lg onion choppedCalories–521

1 med egg plant-cubed, salted, drained Carbs-80 g

1 yellow or red pepper chopped 2 garlic cloves chopped Protein-21 g

¼ tsp pepper ¾ tsp salt Fiber-11 g

½ tsp marjoram or oregano 2 med tomatoes chopped Fat-16 g

1 c reduced fat ricotta cheese 3 egg whites

½ c low-fat plain yogurt ¼ c unbleached flour

½ tsp baking powder ¼ c grated non fat parmesan

Preheat oven 350°. Lightly coat 10” pie plate w/cooking spray. Heat oil in large skillet

over med. heat. Add onions; saute 3 min, add eggplant, peppers, garlic, black pepper,

½ tsp salt. Cook 5 min until eggplant softens. Stir in tomatoes, spice—cook 2 min.

Let cool 10 min. In blender process ricotta, yogurt, egg whites, flour, b.powder, parmesan

and remaining ¼ tsp salt ‘til smooth. Spoon ½ of veggies into plate. Pour cheese mixture over veggies. Top w/remaining veggies. Bake 35-45 min. Let stand 15 min before slicing. Serves 4

Salad—2 c chopped fresh spinach, 10 halved cherry tomatoes. Sprinkle with 2 tsps. olive oil and

freshly ground pepper. Add raw sunflower seeds if desired and Mrs. Dash.

Orange Cranberry Loaf

1 c. all purpose unbleached flour 1/2 c. oatmeal

1 1/2 tsp. baking powder 1 tsp. of cinnamon & vanilla

1/2 c. egg whites 1/2 c. each: honey, skim or soy milk

4 tbs. orange juice concentrate, undiluted 1 tbs. prune puree

1 c. fresh raw cranberries

Preheat oven to 350. Lightly spray and flour nonstick loaf pan. Combine dry ingredients in a

large bowl; set aside. Combine remaining ingredients except cranberries in food processor or

blender and process until smooth. Add cranberries and pulse a few seconds. Add cranberry mixture

to dry ingredients and mix until smooth. Pour into loaf pan. Bake 40 min. until done. Cool slightly &

remove from pan. Serves 10

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SNACK 6

VEGGIES & DIP Nutrition Totals

½ c mini carrots ½ c broccoli florets Calories-178

½ c cauliflower florets ½ c celery sticks Carbs-40 g

Red/green/yellow/orange bell pepper slices

Dip: Non-fat Ranch dressing Protein-5 g

Fiber-6 g

Fat-1 g

BREAKFAST 7

WHOLE GRAIN MUFFIN, ½ CANTALOUPE Nutrition Totals

Dry mix for 3 doz.muffins Calories-380

1 ½ c regular oatmeal 1 c oat bran Carbs-73 g

4 c whole wheat flour 1 c ground flaxseeds Protein-15 g

1 c wheat germ ½ c unbleached flour ¼ tsp salt Fiber-11 g

½ c sugar 3 tbs baking powder 1 tsp baking soda Fat-7 g

For one doz: Preheat oven 375°. Spray nonstick muffin pan w/Pam or use paper liners.

Place liquid ingredients in lg bowl, mix well: 2 c soy/skim milk, 1 tsp vanilla,

¼ c pureed prunes. Add 3 1/3 c dry mix, stir. Fold in ½ c frozen blueberries last. Scoop

1/3 c into muffin tin, bake for 18-20 min.

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LUNCH 7

SOUTHWESTERN RICE & BEAN SALAD, Mango salsa/chips

And 2 warm whole wheat tortillas Nutrition Totals

2 tbs lime juice 2 tbs olive oil Calories-393

¾ tsp chili powder ¾ tsp cumin Carbs-76 g

½ c brown rice 1-15 oz can rinsed/drained black beans Protein-14 g

¼ c minced green onion ½ c chopped green bell pepper Fiber-12 g

½ c chopped red pepper ¼ c chopped cilantro(optional) Fat-10 g

Shredded veggie cheddar cheese

In small bowl combine lime juice, oil, chili powder, cumin. Set

aside. Stir into cooked rice–beans, onion, peppers, cilantro. Pour

dressing over salad. Heat through and sprinkle with cheese.

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DINNER 7

PASTA & BEANS*, spinach salad w/jicama & oranges Nutrition Totals

Orange-basil dressing Calories-500

2 tbs freshly squeezed orange juice Carbs-86 g

1 tsp rice vinegar Protein-18 g

½ tsp Dijon mustard Fiber-17 g

1 tsp. chopped fresh basil Salt & pepper Fat-9 g

Whisk above ingred.

2 navel oranges 4 c. fresh spinach leaves

½ lb peeled jicama, ½ dice; cut away orange peel (rind & white pith)

Separate & cut into bite size pieces. Mix oranges, spinach & jicama. Drizzle

w/orange basil dressing.

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SNACK 7

1 6 oz. Nonfat Yogurt W/Fruit Nutrition Totals

1 tbs. trail mix Calories-175

Add 1 tbs. trail mix to favorite nonfat yogurt Carbs-25 g

Red grapes are a good addition also. Protein-4.10 g

Fiber-4.78 g

Fat – 8.45 g

BREAKFAST 8

SCRAMBLED TOFU, WHOLE WHEAT TOAST, 1 ORANGE Nutrition Totals

1 tsp olive oil ¼ c chopped onions Calories-337

¼ c sliced mushrooms ¼ c chopped red bell pepper Carbs-55 g

½ box reduced fat firm Tofu cut into bite-size pieces Protein-18g

1 tsp lite soy sauce Fiber-8 g

Heat oil over med/hi heat. Saute onions, add mushrooms & Fat-7 g

red bell peppers. Stir fry 3 min. Add tofu and soy sauce.

Cook 3-5 min.

Spread 1 tsp. margarine, 1 tsp low sugar jam on toast ______________________________________________________________________

LUNCH 8

GOLD BROCCOLI POTATO, TOSSED GREEN SALAD

1 KIWI,1 BANANA, 1 c strawberry slices Calories-420

4 Med. Yukon gold potatoes, baked Carbs-95 g

3 c hot steamed broccoli florets Protein-11g

1 c non-fat sour cream ½ c grated soy cheese Fiber-14 g

Split potato—mash ¼ c nonfat sour cream into potato. Add Fat-2 g

¾ c steamed broccoli, top with grated non-fat cheese. Micro-

wave on high 1 minute ‘til cheese melts over broccoli. Grind fresh pepper

over the cheese. Serves 4

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DINNER 8

MEXICAN MINESTRONE & BEAN CHALUPA* Nutrition Totals

PINEAPPLE SLICES Calories-419

1 15 oz can kidney beans, rinsed & drained Carbs-78 g

½ c chunky salsa 1 c corn kernels, fresh or frozen Protein-24 g

1 15 oz can fat free chicken broth Fiber-17 g

¾ c macaroni 1 c red & green bell pepper diced Fat-2 g

1 c sliced cabbage

Combine all ingredients in a large pan or microwave container.

If making on stove, bring to boil, reduce to simmer & cook 15 min.

Stir occasionally. If in microwave, cook on full power about 12-15

min. Serves 4

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SNACK 8

TRAIL MIX Nutrition Totals

2 tbs. dried fruit (cranberries, raisins, cherries, etc.) Calories-156

2 tbs. unsalted dry roasted peanuts Carbs-12 g

2 tbs. unsalted pumpkin & sunflower seeds Protein-6 g

Fiber-2 g

Fat-11 g

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BREAKFAST 9

SMOOTHIE, WHOLE GRAIN MUFFINS Nutrition Total

3 oz. reduced fat tofu Calories-400

1 1/3 c soy milk Carbs-60 g

1 c frozen strawberries Protein-27 g

Combine above ingredients in a blender. Spread Benecol on Fiber-4 g

muffins. Fat-9 g

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LUNCH 9

PATTI’S PASTA, 6 WW CRACKERS, 1 BANANA, Nutrition Total

GRAPES Calories-556

1 small pkg. whole wheat spiral rotinni pasta 1 diced tomato Carbs-104

1/3 c purple onion diced ½ c cucumber diced Protein-14 g

½ c broccoli florets ½ c sliced black olives Fiber-10 g

2 tbs. fat free Italian dressing Fat-10 g

Cook pasta according to directions. Cool. Combine pasta

& all ingredients (not fruit) & toss. Serves 2. Enjoy with sliced banana and grapes.

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DINNER 9

MEATLESS SPAGHETTI, KALE SALAD*, 1 Fresh PEAR Nutrition Total

OR 2 HALVES CANNED Calories-429

1 12 oz pkg whole wheat spaghetti Carbs-54 g

1 16 oz chub Morningstar Farms Ground Meatless Protein-23 g

1 med onion chopped 1 c celery chopped Fiber-14 g

½ c green bell pepper chopped Fat-2 g

2 cloves garlic minced

1-15 oz can low salt tomato sauce

1-6 oz can w/o salt tomato paste

¾ c water 1-4oz can mushrooms stems & pieces, drained

1 ½ tsp dried oregano

½ tsp lite salt ½ tsp pepper

Cook Morningstar Farms over medium heat ‘til heated through. Add onion, celery,

pepper & garlic. Cook over low heat 5 min. stirring frequently. Add tomato sauce

& next 6 ingredients., stir well, bring to boil. Cover, reduce heat and simmer 30 min. stirring occasionally. Cook spaghetti according to directions. Spoon sauce over spaghetti.

Serves 8

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SNACK 9

UNSALTED RICE CAKES, Vanilla soy milk Nutrition totals

1 rice cake – spread 2 tbs nonfat cream cheese Calories-199

mixed with 1 small grated carrot Carbs-14 g

1 cup vanilla soy milk or skim milk Protein-16 g

Fiber-2 g

Fat- 4 g

BREAKFAST 10

FRUIT SALAD, 1 C SOY MILK

2 slices whole wheat toast with l tsp margarine, Nutrition Totals

& l tsp. low sugar jam

1 banana sliced Calories-456

1 kiwi sliced Carbs-77 g

1 c low-fat plain yogurt Protein-15 g

1 tbs. chopped soy nuts or almonds Fiber-6 g

Fat-12 g

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LUNCH 10

GARDEN WRAP & ½ C BLUEBERRIES, ½ C RASPBERRIES

topped with 1/2c low fat vanilla yogurt Nutrition Totals

1 c cooked brown rice Calories-332

1 c each (chopped): tomato, zucchini, yellow squash, bell pepper Carbs-74 g

½ tsp each: garlic powder, oregano, lime juice Protein-12 g

2 tbsp. balsamic vinegar Fiber-9 g

Dash hot pepper sauce Fat-2 g

4 8” whole wheat tortillas, warmed

Preheat broiler, spread veggies on cookie tray & broil ‘til browned 12-15 min.

Combine veggies with rice, seasonings, vinegar, and pepper sauce. Spoon

1 c of filling down center of each tortilla & roll up.

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DINNER 10

STOP THE CLOCK CURRY/BROWN RICE/SARDINIAN CRACKERBREAD,*

Romaine salad

1 tbs canola oil 1 tbs curry powder Nutrition Totals

1 c chopped yellow onion 2 garlic cloves crushed Calories-468

10 oz frozen chopped spinach, thawed, drained Carbs-68 g

1-8oz can low sodium tomato sauce Protein-17 g

1-19 oz can chickpeas, drained Fiber-17g

1 c fat free veggie or chicken broth Fat-16 g

Lite Salt & pepper to taste

In lg. skillet saute onions, garlic, curry powder in oil. Add spinach, tomato

sauce, & 1 c chickpeas. In a blender, puree remaining chickpeas w/broth.

Add to veggies. Simmer about 10 min. Add remaining seasonings.

Serve over brown rice. Serves 4

Salad: 1 c chopped romaine, ½ c chopped tomatoes, ¼ c sliced black olives

Dressing: 1 tsp olive oil, 1 tsp Balsamic vinegar, Salt/pepper to taste

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SNACK 10

BAKED APPLES WITH DATES & WALNUTS

6 large Rome apples Calories-273

1/2 c. dates or raisins, chopped & pitted Carbs-50g

1/2 c. nuts Protein-2 g

1/4 c. brown sugar, packed Fiber – 7g

1 Tbs. Benecol or other trans-free margarine Fat-10g

1/4 tsp. ground cinnamon

Wash & core apples (do not cut through apple at one end). Using potato peeler, remove about 1/2″ of

peel around middle of each apple. Leave remaining peel on apple. In food processor (or by hand in

bowl), combine dates or raisins, nuts, sugar, margarine, and cinnamon. Pack mixture into each apple.

Bake at 350 until tender, about 45 min., in baking dish filled with 1/4″ of water.

Serves 6

BREAKFAST 11

SHREDDED WHEAT PANCAKES, BENECOL, LOW SUGAR

SYRUP, ½ GRAPEFRUIT Nutrition Totals

¾ c unbleached flour Calories-463

½ c crushed shredded wheat Carbs-77

1 tbp. baking powder ¼ tsp salt Protein-11 g

2 tsp sugar 1 egg beater Fiber-1 g

1c skim milk 1 tbsp. canola Fat-12 g

Combine first 5 ingredients. Make a well in center. Combine egg

beater, milk & oil; add to dry ingredients. Stir until moistened.

Pour ¼ c. batter onto hot griddle lightly coated w/cooking spray.

Turn pancakes when tops are covered with bubbles & the edges look

cooked.

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LUNCH 11

TOMATO SANDWICHES W/ WHOLE WHEAT TOAST

BAKED CHIPS, APPLE Nutrition Totals

On lightly toasted whole wheat bread spread a thin layer of deli Calories-515

mustard, layer lots of sliced tomatoes sprinkled with basil Carbs-50 g

and black pepper, and add Boston lettuce. Protein-13 g

Fiber-15 g

Fat-5.88 g

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DINNER 11

VEGETARIAN CHILI, BROWN RICE, GARDEN SALAD WITH

STRAWBERRIES & GRAPES Nutrition Totals

2 c chopped onion Calories-615

¾ c chopped red bell pepper, 3/4c chopped green bell pepper Carbs-122 g

1 garlic clove, minced Protein-29 g

1 tbsp. chili powder Fiber-20 g

1 tsp dried Italian seasoning Fat-4 g

1 (16 oz) can Great Northern beans, rinse/drain

1 (15 oz) low salt tomato sauce

1 (15 oz) can kidney beans, rinse/drain

1 (15 oz) can black beans, rinse/drain

1 (14.5 oz) can no salt diced tomatoes

In a dutch oven with cooking spray add onion, peppers & saute

10 min. Add garlic, saute 30 sec. Add chili powder & next 6 ingre;

bring to boil. Cover, reduce heat, and simmer 10 min. until heated. Ladle

over brown rice.

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SNACK 11

UNSWEETENED APPLESAUCE 1C, RICE CAKE Nutrition Totals

Calories-120

Carbs-30 g

Protein-.74 g

Fiber-3 g

Fat- < 1 g

BREAKFAST 12

HIGH FIBER CEREAL, 2 TSP. UNSALTED ALMONDS, Nutrition Totals

1/4 C. FRESH BLUEBERRIES, 1 C. SKIM MILK Calories-351

Carbs-81 g

Protein-22 g

Fiber-32 g

Fat-5 g

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LUNCH 12

COUSCOUS SALAD, WHOLE WHEAT TORTILLAS, MELON SLICES

11/2 c water Nutrition Totals

1 c couscous, uncooked Calories-584

1 c shredded zucchini Carbs-106 g

½ c shredded carrot Protein-17 g

¼ c thinly sliced green onions Fiber-12 g

2 tbsp. raisins Fat-11 g

¼ tsp. rosemary

¼ c lemon juice

2 tbsp. olive oil

¼ tsp salt

½ tsp. pepper

Bring water to boil in medium pan; stir in couscous. Remove from heat, let stand, covered, 5 min; fluff with fork.

Combine zucchini & next 4 ingre. Stir until blended, add to couscous mixture, toss well. Cover & chill thoroughly.

Serve with whole wheat tortillas and melon slices. Yield: 5 cups

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DINNER 12

MINESTRONE SOUP, GRATED VEGGIE CHEESE,

WHOLE GRAIN MUFFINS, APPLE Nutrition Totals

Calories-547

1 c chopped onions, ¼ c chopped celery, 1 clove garlic minced Carbs-84 g

3 c water, 1 (14 oz) stewed low salt tomatoes Protein-26 g

½ c garbanzo beans or small white beans rinsed/drained Fiber-18 g

½ c shredded cabbage Fat-12 g

½ c chopped carrots

2 tbsp fresh parsley

½ tsp dried basil, ½ tsp dried oregano

¼ c spaghetti

Lightly spray pan with olive oil no-stick spray. Add onions, celery, garlic. Saute until tender. Add water, tomatoes, garbanzos, cabbage, carots, parley, basil & oregano. Bring to boil, reduce heat, cover and simmer for 20-30 min until cabbage and carrots are tender. Add spaghetti, return to boil, cover and simmer about 10 min or until pasta is tender but firm. Serve with grated cheese, whole grains muffins, and one apple.

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SNACK 12

PLAIN LOW-FAT YOGURT— add chopped fresh fruit and 1 tsp. Nutrition Totals

honeyCalories-141

Carbs-21 g

Protein-9.20 g

Fiber-.97 g

Fat-2.79 g

BREAKFAST 13

½ c INSTANT CREAM OF WHEAT, 1 c soy/skim milk, 1tsp honey Nutrition Totals

When cooked, top with a sliced banana & 1 tsps. ground Calories-307

flax seed and a little cinnamon if desiredCarbs-54 g

Protein- 11g

Fiber-8 g

Fat-8 g

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LUNCH 13

HUMMUS, WHOLE WHEAT BAGELS, LOW SODIUM SOUP(your choice), FRUIT COCKTAIL

Hummus: Nutrition Totals

1 (15 oz) can garbanzo beans Calories-427

2 tbsp. fresh lemon juice 1 tbsp minced red onion Carbs-80 g

2 tbsp. tahini (optional) Protein- 15 g

1 clove garlic, minced ¼ tsp cumin Fiber-17 g

¼ tsp. salt (optional) Pinch of cayenne pepper Fat-7 g

Rinse/Drain garbanzos, reserving ¼ c liquid. In a blender, blend reserved liquid,

garbanzos and all ingredients until smooth.

Spread hummus on toasted whole wheat bagels.

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DINNER 13

STUFFED BELL PEPPERS, OAT & FLAX SEED FLAT BREAD*, ORANGE SLICES

1 ½ tbsp. olive oil Nutrition Totals

1 onion, sliced Calories-567

1 clove garlic, minced Carbs-104 g

1 small zucchini, diced Protein-21 g

2 med. tomatoes, chopped Fiber-9 g

2 c. cooked millet (optional, brown rice) Fat-6.75 g

¼ c grated low-fat cheddar cheese

2 large green or red bell peppers

1 c. no-salt tomato juice (water can be substituted)

Preheat over to 375°. Rinse peppers, cut off tops, remove seeds. Reserve tops.

Heat oil, add onions, garlic, zucchini, tomatoes. Saute until zucchini is tender-crisp.

In bowl combine millet, cheese. Add to above mixture and gently toss.

Pour tomato juice or water into bottom of casserole dish.

Stuff peppers with veggie mix and replace pepper top. Place stuffed peppers in casserole. Bake ½ hour. To prepare millet: Bring 2 c. liquid to boil. Add 1 c millet, stir

& cover. Cook over low heat 10 min. Remove from heat and let stand 10 min, fluff with

fork.

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SNACK 13

ROASTED SALTED SOY NUTS Nutrition Totals

4 cups soybean nuts, roasted and salted Calories-139

1/3 c raisins Carbs-16 g

1/3 c sun-dried blueberries Protein-9 g

1/3 c sun-dried cranberries Fiber-1.69 g

Fat-5.52 g

BREAKFAST 14

OATMEAL & DRIED CRANBERRIES Nutritional Totals

½ c oatmeal Calories-401

1 c soy milk Carbs-69

½ c dried cranberries Protein-12 g

1 tbs ground flaxseed Fiber-9 g

1 tsp honey Fat-9.85 g

Cook oatmeal according to directions on stove or microwave.

When cooked, mix in dried cranberries & ground flax.

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LUNCH 14

MUSHROOM BARLEY SOUP, LOW FAT CRACKERS

FAT FREE CREAM CHEESE,

3 c water Nutritional Totals

1 lg onion Calories-470

2 carrots chopped Carbs-88 g

2 celery ribs chopped Protein-26 g

12 oz button mushrooms-drained/sliced Fiber-16.88 g

1 ½ tsp dried oregano Fat-2.07 g

2 cans (14 ½ oz) fat-free, reduced sodium chicken broth

½ c barley

¼ tsp salt

Coat a Dutch oven with nonstick spray. Add onion, carrots, celery and mushrooms. Cook until veggies are semi soft. Add broth, barley and salt. Cook until barley is tender,

about 30 minutes.Serve with crackers & cream cheese.

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DINNER 14

MELON SALAD WITH ORANGE-HONEY DRESSING

½ cantaloupe ½ honeydew melon Nutrition Totals

1 c seedless red grapes, halved Calories-374

4 Boston lettuce leaves Carbs-88 g

6 oz. vanilla low-fat yogurt Protein-9 g

1 tbsp. honey Fiber-5 g

1 tbsp frozen orange juice concentrate, thawed and undiluted Fat-2 g

Peel, & slice melons into 8 slices. Divide melon and grapes among lettuce lined plates. Combine yogurt, honey, and juice concentrate; stir well. Drizzle over salads.

Sprinkle with cinnamon or nutmeg if desired. Serves 2.

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SNACK 14

Drink a cup of herbal or green tea with 1 tsp of honey, Nutrition Totals

if desired, and fat free Apple Newtons Calories-239

Carbs-55 g

Protein-2.43 g

Fat-0

UNUSUAL INGREDIENTS USED IN THE 14 DAY MENU CAN BE BOUGHT AT THE FOLLOWING STORES IN VICTORIA:

HEB:

soy milk

veggie cheese/ veggie cream cheese

tofu

tempeh

whole wheat pastas

brown rice

wheat germ

Morningstar Farm products

veggie burgers

garbanzo beans

DRUG EMPORIUM:

soy nuts

bulgur

flaxseeds

mixed nuts

dried fruits

brown rice

oat bran

wheat germ

pumpkin seeds

sunflower seeds

CATALOG RESOURCES:

Indian Harvest – Excellent source of every type of dried bean imaginable,

rices from around the world, plus herbs

800-294-2433

Heartland Mill, Inc – catalog of certified organic grains, beans, seeds and flours

316-379-4472

Diamond Organics – Excellent organic produce, dried beans and whole grain breads. They ship overnight, so produce arrives fresh.

888-674-2642

The Baker’s Catalogue—Great source for grains, seeds (sesame, poppy, and flax) and all baking needs.

800-827-6836

Soyfood Directory—Great source for how to use soyfoods and where to get them.

800-301-3153

BREAKFAST 1

OATMEAL & APPLES Nutrition totals

LUNCH 1

DINNER 1

EASY BEANTOWN BEANS/LOW FAT COLESLAW Nutrition totals

SNACK 1

BREAKFAST 2

LUNCH 2

DINNER 2

SNACK 2

REDUCED FAT MICROWAVE POPCORN – 3 CUPS Nutrition Totals

BREAKFAST 3

LUNCH 3

DINNER 3

SNACK 3

BREAKFAST 4

CHEESE OMELET / FRUIT SMOOTHIE Nutrition Totals

LUNCH 4

PITA PIZZAS, ½ PAPAYA

DINNER 4

SNACK 4

PINEAPPLE PUDDING Nutrition Totals

BREAKFAST 5

WHOLE WHEAT ENGLISH MUFFIN, ½ GRAPEFRUIT

LUNCH 5

DINNER 5

SNACK 5

BREAKFAST 6

LUNCH 6

DINNER 6

SNACK 6

VEGGIES & DIP Nutrition Totals

BREAKFAST 7

LUNCH 7

DINNER 7

PASTA & BEANS*, spinach salad w/jicama & oranges Nutrition Totals

BREAKFAST 8

LUNCH 8

DINNER 8

PINEAPPLE SLICES Calories-419

SNACK 8

BREAKFAST 9

LUNCH 9

DINNER 9

SNACK 9

BREAKFAST 10

LUNCH 10

DINNER 10

SNACK 10

BREAKFAST 11

LUNCH 11

DINNER 11

BREAKFAST 12

SNACK 12

BREAKFAST 13

LUNCH 13

DINNER 13

ROASTED SALTED SOY NUTS Nutrition Totals

BREAKFAST 14

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LUNCH 14

DINNER 14

MELON SALAD WITH ORANGE-HONEY DRESSING

SNACK 14

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