LOW FAT MENU for TWO

ANY STORE

July 26 - Aug 1, 2011

IMPORTANT: This low-fat plan is NOT a weight loss program! This is a BASIC low-fat meal plan based on the GENERAL GUIDELINES found in most lowfat eating plans. Serving portions should be adapted to meet your dietary needs

MEAL #: Side dishes are in ITALICS

INGREDIENTS: Side dish ingredients are in ITALICS 1 lb ground white turkey breast (3 T ketchup, 2 t Dijon mustard) Hamburger buns (RF mayo, ketchup, mustard) Sliced tomato Sliced onion Baby spinach 2 med potatoes, cut in small wedges (FF cooking spray, 1 clove garlic, minced) c finely minced onion (FF cooking spray, 1 T parsley, salt to taste) 1 c instant brown rice 15 oz can FF reduced sodium chicken broth 1 lb boneless chicken breast tenderloins 2 oz slivered almonds, lightly toasted Juice of lime bunch fresh asparagus (FF cooking spray, lemon pepper to taste) cantaloupe, diced 1 diced kiwi 1 diced apple
Salsa:

INSTRUCTIONS: Side dish instructions are in ITALICS Combine turkey, ketchup, and mustard, and form into 2 to 3 patties. Grill 5 minutes per side, or until done. Serve with tomato slice, onion slice, & spinach on a wheat bun, along with condiments. Toss potatoes in FF spray and garlic. Sprinkle w/ salt. Roast on baking sheet @400, 30 min, until tender.

Meal 1 Grilled Turkey Burgers

Roasted Garlic Potato Wedges

Meal 2 Almond Rice Chicken

Lemon Asparagus Fruit Salad

Saut onion using FF spray. Stir in, parsley, rice, salt and broth. Bring to a boil. Cover and simmer for 20 min. Meanwhile, in another skillet, saut chicken for 3 min on each side, until done. Combine all together w/ almonds. Squeeze lime over all. Preheat oven to 350 F. Trim stalk ends of asparagus. Season w/ FF spray and lemon pepper. Bake for 15 min or until desired tenderness. Toss fruit together and serve on the side.

Meal 3

Fish Tacos w/ Peach Relish

Fiesta Rice

1 peach, finely chopped c finely chopped red onion 1 T lime juice 1 T chopped cilantro (1 clove garlic, minced) jalapeo, seeded and finely chopped
Fish:

Meal 4 Tomato-Herb Frittata

Chilled Melon

( c bread crumbs, salt, t red pepper) lb tilapia, cut into 2-inch strips (FF cooking spray) 4 corn tortillas 1 c uncooked instant brown rice 2 T chopped cilantro, (1 T lime juice) (FF cooking spray, 1 clove garlic, minced) pkg fresh baby spinach can diced tomatoes & green chilies (1 c egg substitute) c crumbled garlic and herb feta cheese cantaloupe, diced

Combine salsa ingredients and set aside until ready to serve. Preheat oven to 375. Combine bread crumbs and seasonings. Add fish and toss to coat. Layer on baking sheet and bake 10 min, turning once. Wrap tortillas in foil and heat in oven while fish bakes. Divide fish and salsa evenly on tortillas and serve. Microwave rice and 1 c water on high for 3-5 min or until water is absorbed. Mix in cilantro and top w/ lime juice before serving.

Meal 5 Chicken Puffs

Salad w/ Asparagus Tips Apple Slices

4 oz RF cream cheese, softened 12 oz can chicken, drained (2 T melted Promise, 2 T FF milk, t onion powder) 1 can RF crescent rolls bunch fresh asparagus, cut into 1 inch pieces (Salt and paprika to taste) bag baby spinach (Parmesan cheese, FF dressing) 2 apples, sliced (Staples are in parenthesis)

Preheat oven to 350. Heat FF cooking spray in a small ovenproof nonstick skillet. Saut garlic 1 min; stir in spinach and cook 1 min more. Drain tomatoes and add to pan along w/ salt & pepper. Cook 2-3 min before adding eggs. Sprinkle w/ cheese. Cook 3-5 min on stovetop before baking 8-12 min in 350 oven, until lightly browned. Cut into wedges. Serve melon chilled. Mix all ingredients, except for rolls. Pinch triangles together to form 4 rectangles. Spoon c of mixture into center. Pull 4 corners together and seal. Bake on cookie sheet @350 for 20-25 min, until bread is browned. Season asparagus w/ salt and paprika. Microwave for 3-4 min or until crisp tender. Toss w/ spinach and sprinkle w/ Parmesan cheese. Drizzle w/ dressing. Serve apple slices on the side. Copyright 2011, E-mealz.com 388

LOW FAT MENU for TWO ANY STORE

MEAL # ---------1 3 ---------1 1,2 1,4,5 1 2 2,5 2,4 2 2,5 3 3 3 3 ----------1 2 ---------3 ---------4 5 5 ---------2 4 5 ---------2,3 2 X X GROCERY ITEM DELI / BAKERY 1 pkg wheat hamburger buns 1 pkg corn tortillas PRODUCE 1 tomato 1 onion 1 pkg baby spinach 2 medium potatoes 1 lime 1 lb bunch asparagus 1 cantaloupe 1 kiwi 3 apples 1 peach 1 small red onion 1 bunch cilantro 1 jalapeno MEATS 1 lb lean ground turkey 1.15 lb chicken breast tenderloins FROZEN 1 lb pkg tilapia DAIRY/REFRIG 4 oz pkg garlic and herb feta cheese 8 oz RF cream cheese 1 can RF crescent rolls, 8 ct CANNED / BOTTLED 15 oz can FF reduced sodium chicken broth 10 oz diced tomatoes and green chilies 12 oz can chicken PACKAGED/BOXED 1 box instant brown rice 2 oz pkg slivered almonds

July 26 - Aug 1, 2011

OTHER GROCERIES I NEED: X

*To eliminate a particular meal, cross out each grocery item with that corresponding meal number. Prices & availability of grocery items may vary from store to store.

X X

Copyright 2011, E-mealz.com 388

Staples Needed For Each Meal:

Meal 1
Ketchup Dijon Mustard RF mayo FF cooking spray Garlic

Meal 2
FF cooking spray Parsley Lemon pepper

Meal 3
Garlic Bread crumbs Red pepper FF cooking spray

Meal 4
FF cooking spray Garlic Egg substitute

Meal 5
RF Promise FF milk Onion powder Paprika Parmesan cheese FF drsng

Low Fat Daily Staples:

Sea or kosher salt/pepper FF cooking spray Vinegar Vegetable and Olive oil FF dressing Egg substitute

FF = Fat free LF = Low fat RF = Reduced fat