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On-the-Go Mini Mealbreakfast 1 whole wheat or sproutedgrain English muffin 1 T almond butter ornatural peanut butter 1 t ground flax or chia 2 c rolled oats 2 T walnuts 1 c low fat milk* ½ banana(sliced in half lengthwise) 2 T wheat flour 1 egg yolk 1 t vanilla sprinkle with cinnamonBanana Nut Oatcakes ½ t salt 1 bananaOptional: blueberriesPut oats in a blender and set on “chop” or “grind.” Blenduntil oats are a very fine consistency. Add walnuts and blenduntil nuts are ground to a chopped consistency. Add rest ofthe ingredients, except banana, to blender and “pulse” untilmixture is smooth. Pour mixture into a bowl. Add a littlewater as necessary if mixture thickens too much. Pour ontoa preheated, nonstick griddle, or pan until golden brown.You do not need oil if you are using a nonstick griddle orpan. Place oatcakes on plates and top with banana. Serve hot.Drizzle with agave nectar or real maple syrup as desired.Serving Size: 4*Unsweetened almond milk can be used instead of milk.13Toast the muffin. While themuffin is still warm, spreadthe nut butter onto one side.Top with the sliced bananaand sprinkle with the flax orchia. Place the other half ofthe muffin on top, forming asandwich. You can wrap this inaluminum foil to eat at work oron-the-go.Serving Size: 1

Avocado &Bean Burritolunch 2 c shredded romainelettuce 2 T yellow onion, choppedClassic Chicken Salad pita 1 lb boneless, skinless chicken breast, cooked and chilled ½ md avocado, peeled,pitted and chopped 3 large celery ribs, finely diced ⅓ c onion, diced 2 T cilantro, chopped 4 T Vegenaise or Spectrum Naturals mayonnaise 4 T chunky tomato salsa salt and pepper to taste a few squeezes of fresh lemon ½ c nonfat vegetarianrefried beans 4 whole wheat pitasOptional: (add your favorite diced veggies) cucumbers, carrots peppers 1 T dill or tarragonSlice the chicken breast into long thin strips, dice crosswiseinto small pieces and place in a medium bowl. To the bowl,add the celery and onion, Vegenaise or mayonnaise, lemonjuice, salt and pepper. Mix gently. To make a sandwich, dividesalad into 4 whole-wheat pitas or mound on fresh greens.Serving Size: 4 2 sprouted or natural brandcorn tortillasMix the lettuce, onion,avocado, cilantro, and salsain a medium bowl until thevegetables are evenly coated.Smear half of the beanson each tortilla, fill withvegetable mixture, and wrapburrito style.Serving Size: 114

lunchTurkey TortillaWrap withAvocado Cream ½ avocadoTuna Boats 2 to 3 T plain Greek yogurt 1 large can tuna (in water) 1 T Veganaise orSpectrum Naturals mayonnaise 2 large red bell peppers 1 cucumber, thinly sliced 1 tomato, sliced ¼ c sweet onion, diced 1 avocado ¼ c sprouts 2 t fresh lemon juice pinch of salt and pepper 2 whole wheat tortillas 4 oz sliced deli-style turkey,nitrate-free salt and pepperOptional: chopped celery chopped onion 1 T Dijon mustardPut drained tuna into medium bowl. Add Veganaise ormayonnaise and mix well. Gently cut tops off bell peppers.Carefully slice peppers in half, making sure the peppers haveenough room to hold the tuna and veggies. The peppers shouldmaintain a “boat” shape. Clean out seeds and wash the peppers.Cut cucumber in half, then standing each half on end, cut intothin slices (like cheese slices). Set aside. Slice tomato and set aside.Avocado may be sliced or scooped into a bowl and smashed with afork to make a spread. Place a layer of avocado spread in red bellpepper boats. If using avocado slices, add at the end. Spread a layerof tuna over the avocado. Add cucumber slices, tomato slices, andsprouts. Sprinkle with salt and pepper to taste.Optional: Spice up tuna by adding chopped celery, onion, and1 Tablespoon Dijon mustard. Serve cold.Serving Size: 215 1 large Roma tomato,thinly sliced crosswise 2 handfuls of darklettuce greensPuree the avocado, yogurt,lemon juice, salt and pepperuntil smooth. Or mash avocadowell and mix with yogurt untilsmooth. Set aside. On a tortillaspread with avocado cream,layer on turkey slices, tomatoslices, and greens.Serving Size: 2

cobb saladlunch 2 c shredded romaine lettuce 2 T yellow onion, chopped ½ medium avocado, peeled,pitted and chopped 2 T cilantro, chopped 4 T chunky tomato salsa ½ c nonfat vegetarian refriedbeans 2 sprouted or natural brandcorn tortillasQuinoa Salad (Tabouleh) 1 c quinoa 2 c water ½ cucumber, diced 3 sm Roma tomatoes, diced ½ sm red onion, diced fine(or use shallot) 1 c fresh Italian parsley, finely chopped ½ c fresh mint leaves, finely chopped 6 T of dressing(recipe below)Vinaigrette:Mix the lettuce, onion, avocado,cilantro, and salsa in a mediumbowl until the vegetables areevenly coated. Smear half of thebeans on each tortilla, fill withvegetable mixture, and wrapburrito style.Serving Size: 2 4 T olive oil 3 T fresh lemon juice 2 large garlic cloves (finely minced or pressed) ½ t salt ¼ t black pepperTo make the vinaigrette, whisk all ingredients together in asmall bowl. This will make extra, in case you need a bit more.Add 1 cup of quinoa to a small saucepan. Add 2 cups waterand bring to a boil. Reduce to a simmer and cover with lid.Turn heat to low. Cook until all water is absorbed, about 15minutes. Turn off heat. Allow to stand for about 15 minutesto steam finish. Quinoa should be light and fluffy. Placequinoa in a bowl to cool and fluff with a fork. Dice cucumbersand tomatoes and add chopped onion and herbs. When readyto serve, add a few Tablespoons of the dressing and tossgently. Add enough to flavor the salad but don’t soak it indressing. Serve chilled.Serving Size: 3 to 416

lunchGreek Pasta SaladVinaigrette: 4 T olive oil 2 T fresh lemon juice 1 T fresh oregano,finely chopped 1 T fresh mint,finely choppedFirst, make the vinaigrette by whisking all ingredientstogether in a small bowl. Taste and add additional lemonjuice or oil. Salt and pepper to taste. Set aside. Bring alarge pot of water to a full boil. Add a Tablespoon of salt,add pasta. Cook according to package directions. Drainand toss with a little vinaigrette. When the pasta is cool,add cucumbers, tomatoes, feta, olives, artichoke hearts, andchives (if using). Toss with another Tablespoon or two ofthe vinaigrette.Chill until ready to eat.Serving Size: 4 salt and pepper to tasteSalad: 8 oz whole wheatmacaroni pasta 1 cucumber, quarteredand diced 18 grape tomatoes,halved 4 to 6 oz light fetacheese, cubed small 20 Greek Kalamataolives, pitted and halved 1-15 oz can artichokehearts packed in water,drained and halved 1-2 T fresh chives,chopped (optional)17

lunchVegetarian Chili 2 T olive oil 1 medium onion, minced 3 garliccloves, minced 2 T ground Ancho chili pepper 1 T smoked paprika 2 to 3 t ground cumin 1 t ground coriander ½ t smoked black pepper ¼ t ground chipotle powder 1 t dried Italian blendherbs (basil, oregano, thyme, rosemary mix) 1 lb carrots, peeled and diced small 2 small zucchini,quartered, seedy center cut out, diced small 1 medium yellow squash, quartered, seedy center cut out,diced small 3-14 oz cans petite diced tomatoes, drainedand juice reserved 1-15 oz can organic kidney beans,rinsed and drained 1-15 oz can organic cannellinibeans, rinsed and drained 1 t kosher saltIn a 5 to 6 quart heavy pot heat olive oil over medium heat;add onion and cook until soft and translucent. Add garlic andcook another minute, stirring so garlic does not burn. Addall spices and herbs. Cook for about 3 to 4 minutes until thespices release their oils and fragrance, stirring occasionally.Add carrots and drained tomato juices and cook until carrotsare softened. Add zucchini, yellow squash, drained tomatoesand beans. Add 1 teaspoon of kosher salt. Cover pot, turnheat to low and simmer until all vegetables are soft andflavors have blended, about 30 minutes. Remove lid andcheck the chili. If you want it thicker, simmer for a few moreminutes with the lid off. Season with additional salt andpepper to your taste.Garnish with shredded parmesan cheese.Serving Size: 618Ancho Chili is a dark,smokey chili with a deep richflavor and mild to mediumheat. This pepper is themost commonly used inauthentic Mexican cookingand is a staple in redchili tamales.

Cashew Chicken Saladlunch 4 oz dry rice noodles(or 2 c cooked)Salad: 1 c boneless, skinless chickenbreast, cooked and diced 2 c shredded Napa Cabbage 2 sliced scallions 1 c sliced carrots ½ c sliced red bell pepper 1 fresh orange, cutinto chunksAsian Chicken lettuce cups ½ c snow peas, strings removed 3 c boneless, skinlessDressing:cooked and shredded chicken breast ½ c red bell pepper, 1 T cashew butterthinly sliced ½ c julienne carrots ¼ c scallions,thinly sliced Tahini dressing (recipe below) 2 T black 1 T plain unseasonedrice vinegarsesame seeds Iceburg lettuce 2 T freshly squeezedBring a pan of salted water to a boil. Drop in the snow peas andcook for 30 seconds. Drain, and immediately place in a bowl ofice water to stop the cooking. Drain again. Slice snow peas intothin slices. Place snow peas in a large bowl. Add chicken, redpepper, carrot, and scallion, and stir to combine. Mix dressinginto the chicken mixture. Scoop chicken mixture into Iceburglettuce cups. Garnish with sesame seeds before serving.Tahini Dressing: ¼ c tahini ¼ c light sesame oil 1 t minced garlic ¼ t fresh, grated ginger 4 t fresh lemon juice 4 t low-sodium soy sauce 1½ t dark sesame oil ¼ t kosher salt ¼ t Thai Kitchen Red Chili PasteWhisk all ingredients together until well blended.Serving Size: 419lime juiceGarnish with1 T chopped fresh cilantroand 3 T chopped cashews.Serving Size: 2

dinnerMoroccan SalmonKabobs 1 lb of salmon,cut into 1" wide strips 2 T Moroccan spice 2 T Cajun spice 2 oz grapeseed oil 1 red onion, cut in chunksGolden Chicken Cutlets 1½ lb boneless, skinless chicken 1 T salt 1 zucchini, cut in ½" round 1 T pepper 1 T granulated garlic bamboo skewers ½ c whole wheat flour 2 T olive oilSlice the chicken breasts in half horizontally. Season bothsides of the chicken with salt, pepper, and granulated garlic.Sprinkle flour over the chicken and lightly coat both sides.Shake off excess. Heat a sauté pan over medium heat. Addolive oil. When it’s bubbling and hot, add chicken cutlets,nicer side down first. Allow the cutlets to cook until they aregolden. You can tell when they are almost ready to turn asthe edges start to get white (cooked). Turn the cutlets andcook another minute or two until done. Remove from heatand enjoy freshly prepared.Serving Size: 4Place oil and spices in a bowl.Mix together well. Addsalmon. Massage spice oilinto salmon. Place in a gallonZiplock bag and marinate inthe refrigerator for 24 hours.To make kabobs, soak skewerssubmerged in water for 30minutes. Arrange salmon andvegetables on skewers. Fireup the grill until hot. Grillkabobs until salmon is cookedand vegetables are tender.Serving Size: 3 to 420

Crockpot Pepper Steakdinner 1 lb lean round steak, slicedagainst the grain into strips 1 medium onion, cut intochunks 1 large red pepper 1 c button mushrooms 2 cloves garlic, minced 1 - 12 oz can tomato paste 1 - 28 oz can stewed tomatoes(no salt added) 1 c waterSpiced Turkey Burgers 2 T low-sodium soy 12 oz ground turkey breast 1 t ground cumin 1 large garlic clove, minced 1 T fresh parsley, chopped 1 T fresh oregano, chopped 1 T fresh chives, chopped ½ t sea salt ¼ t black pepper 2 t grapeseed oilOptional: sliced ripe tomato avocado green lettuce red onion, thinly sliced whole grain buns black pepperOptional: Hot cooked brown riceCombine first 10 ingredients inslow cooker. Set on “low” for 8to 9 hours. If desired, serve overbrown rice.In a medium bowl, combine all ingredients. Mix well but gently with Serving Size: 4your hands. Form into 2 patties, cover and refrigerate for at least 30minutes. Fire up the grill until hot. Turn heat down to medium andadd burgers. Grill on one side until browned and grill marks haveformed. Turn the burger and finish cooking until they reach 160 to165 F in the center. They will feel firm but not hard. Top burgerwith a slice of tomato, a slice of red onion, 2 slices of avocado, and afew leaves of green lettuce. Place on whole grain burger buns.Ancho Chili Sauce (Optional): Mix together ½ cup reduced fatVegenaise or Spectrum Natural , 1 teaspoon ground ancho chilipowder, 1 teaspoon ground sweet paprika, 1 Tablespoon fresh limejuice, salt and pepper to taste.Serving Size: 221

Ginger Glazed Salmondinner 2 8 oz salmon fillets 2 T honey 1 T fresh lemon juice 1 T low-sodium soy orTamari sauceLemon Pepper Halibut 4 halibut fillets (4 to 6 oz each) 3 T olive oil 2 T ginger root, finely grated 4 c arugula ½ c sun-dried tomatoes 3 garlic cloves ¼ c basil ¼ c red wine vinegar lemon pepper and salt to tastePreheat oven to 400 F. Place sun-dried tomatoes, garlic, and basilin a blender. Blend until smooth. For sun-dried tomato dressing,add water and 1 Tablespoon of olive oil to blender, and pulse afew times, until mixed well. Season with salt as desired. Set aside.Lightly brush halibut with remaining olive oil and sprinkle withlemon pepper and salt. Transfer to a baking dish and bake for 20 to30 minutes or until fish flakes easily when tested with a fork. Placefillets on a bed of arugula and top with sun-dried tomato dressing.Serving size: 4 1 T Dijon mustardIn a small mixing bowl, combinehoney, lemon juice, soy sauce,ginger root, and mustard. Mixwell. Transfer mixture to ashallow baking dish and spreadmixture out. Place salmon filletsin a baking dish and coat oneside of fillets with marinade.Turn fillets over and coat theother side. Cover and marinadefor 20 to 30 minutes, turningoccasionally. Preheat grill tomedium heat. Grill fillets for 4–6minutes on each side dependingon thickness. Cut the filletsin half.Optional: Salmon may be cookedin a pan over medium heat).Serve with a freshly preparedvegetable and/or green salad.Serving Size: 422

dinnerTurkey Meatloaf 1 ½ lbs lean ground turkey ¾ c old-fashioned oats, uncooked (do not use instant oats)Rosemary Chicken 2 boneless, skinlesschicken breasts 1 c onion, chopped ½ t black pepper 1 t fresh rosemary,chopped 1 t sea salt 1 T fresh basil leaves, chopped 1 t fresh sage, chopped 1 T fresh oregano, chopped 3 garlic cloves, minced 3 garlic cloves, minced 1 T grapeseed oil 2 eggs 2 T red wine vinegar ½ c tomato basil pasta saucePreheat oven to 350 F. In a large mixing bowl, combineturkey, oats, onion, salt, pepper, basil, oregano, garlic, eggs,and ¾ cup of the pasta sauce. Mix well. If you prefer, youcan place onion, basil, oregano, and garlic in food processorto mix. Press mixture into a 9" 5" bread loaf pan. Spreadremaining pasta sauce over the top. This should be a thincoat to prevent the loaf from drying during baking. Bakefor approximately 60 minutes or until in ternal temperatureis 160 F. Serve with a freshly prepared vegetable and/orgreen salad.Serving Size: 2 ½ t honey ½ t salt ¼ t pepperIn a medium bowl mixrosemary, sage, garlic,grapeseed oil, vinegar, honey,salt, and pepper. Add chickenand coat thoroughly. Coverand refrigerate for minimum1 hour, up to 24 hours.Preheat the grill to mediumheat. Remove chicken frommarinade, and grill for 8 to10 minutes per side.Serving Size: 223

Italian-Style ChickenFingersdinner t grapeseed oil 1 lb skinless, bonelesschicken tenders ½ c Italian-spiced wholewheat or Panko breadcrumbs 1 ½ c marinara pasta sauceOptional: ½ c grated Parmesan cheeseGrilled Fish Tacos with Warm Avocado Salsa ½ lb salmon fillet, halibut or your favorite fish shredded cabbage 1 lime 2 to 3 Ezekiel 4:9 wraps or corn tortillas 4 T Warm Avocado Salsa (see recipe)Grill or bake fish in a 400 F oven until done. Do not overcook,fish should be moist. Divide the fish into 3 to 4 portions. Ina wrap or tortilla, place the fish on top of a bed of shreddedcabbage. Top with “Warm Avocado Salsa” and squeeze fresh limejuice over the top.Serving Size: 3 to 4Warm Avocado Salsa 4 chopped tomatoes 2 chopped scallions 1 small, chopped red onion 1 small, finely chopped andseeded jalapeño pepper 1 diced avocado 1 lime (juiced) ½ c chopped cilantroIn a non-stick skillet, lightly oil with olive oil, sauté tomatoesuntil they soften. Add scallions, onion, and jalapeño. Addavocado and lime juice and heat just until warm. Do not cook ormash. Stir in the cilantro and serve immediately.Serving Size: 2 to 3Preheat the oven to 450 F.Lightly oil plan with grapeseedoil. Place one chicken breastbetween two sheets of plasticwrap or waxed paper. In a bowlcombine the bread crumbs and¼ c of the Parmesan cheese.Toss the chicken tenders in thebread crumbs-cheese mixture tothoroughly coat. Place chickenon the prepared baking sheet.Bake the chicken for 15 to 18minutes, turning once abouthalfway through, until thechicken reaches an internaltemperature of 160 F. Whilethe chicken is baking, heatthe marinara sauce in a smallsaucepan over low heat. Top thechicken tenders with the warmmarinara sauce and sprinkleeach chicken tender with1 T grated Parmesan cheese.Serve with a freshly preparedvegetable and/or green salad.Serving Size: 424

Ginger-Glazed SweetPeppersside dishes 2 large bell peppers(mix of red, orange, yellowor purple) 2 t coconut oil (or other oil)Basic Broccolini 1 bundle or wrapped packageof broccolini or broccolette 1-2 t olive oil A sprinkle of sea saltand pepperFill a large pot (4-5 quart size)¾ of the way with water. Bringwater to a boil over high heat.While water is coming to a boil,trim the broccolini. Cut a littleoff the stem end and cut anywide or thick spears into longerstrips if desired. When water isboiling add two teaspoons of seaor kosher salt.Drop broccolini into boilingwater for 2½ minutes. Drainimmediately and dress with salt,pepper, and a light drizzle of oilto taste. Add any extra herbsor seasoning as desired. Servewarm alongside your main dish.Basic Green Beans 6 oz (two big handfuls)fresh green beans, stem endssnapped off 1 large clove of garlic,chopped fine 2 t finely grated fresh ginger(or organic puree in a jar) Salt and pepper, to tasteOptions: You can add choppedfres

gluten-free diet. nUtS into granola, sprinkle them over cooked vegetables, or mix a bit into pasta for a nice crunch, nuts can add protein to your diet. For example, 1 ounce (28 grams) of almonds and pistachios provide 6 grams of protein. Be careful with nuts as they are high in fat, so balance how much