1 Lean, 1 green, 1 Healthy Fat, Optional Condiments
Grocery List:
Bagged Lettuce
Salad Vegetables of your choice from the approved list
Frozen Grilled Chicken
Plan - approved Salad Dressing
Reduced fat shredded cheese
Take 2 cups of bagged lettuce and 1/2 a cup of vegetables of your choice and top with 6 ounces of grilled chicken. Add 1Tbsp of cheese or 1Tbsp approved salad dressing as your healthy fat serving. Use additional dressing as a condiment allotment. (Refer to your guides!)
Mexican Boca Burger
1 Lean, 2 Healthy Fats, 1 Condiment
Grocery List:
Boca Burgers (Frozen Section)
Leaf Lettuce
Guacamole (2 Tbsp - Healthy Fat)
Salsa (1 Tbsp - Condiment)
Light Sour Cream (2 Tbsp - Healthy Fat)
Cook 2 Boca Burgers following the directions on the package. Place on a large leaf of lettuce and top with 2 Tbsp guacamole, 1 Tbsp of Salsa, and 2 Tbsp light Sour Cream. Add 3 servings of an approved green vegetable of your choice. My personal favorite is bagged frozen steamed vegetables.
Brinner aka Breakfast For Dinner
1 Lean, 1 Green, 2 Healthy Fats
Grocery List:
Egg Beaters (1 Cup is half a Lean serving)
Fully Cooked Turkey Sausage Links (3 links is half a lean serving)
Reduced Fat Shredded Cheese (1 Tbsp is a Healthy Fat Serving)
Spinach
Vegetables of your choice - Recommend Bell Peppers, tomatoes, etc.
Mix 1 cup of egg beaters with 2 Tbsp of cheese and 1 cup of spinach. Add a cup of mixed vegetables of your choice. Scramble eggs or make an omelet. Cook 3 links of turkey sausage to accompany your meal and BOOM - Brinner. :)
Tuna Salad and Veggies
1 Lean, 1 Green, 2 Healthy Fats
Grocery List:
Tuna Canned in Water (7 ounces is one lean serving)
Mayonnaise - See Options Below
Healthy Fat Servings: Mayonnaise (regular): 1⁄2 Tbsp; Mayonnaise (light): 1 1⁄2 Tbsp; Mayonnaise (reduced-fat with olive oil): 1 Tbsp
Dipping/Scooping Vegetables - Carrots, Celery, Leaf Lettuce, etc.
Mix Tuna with 2 Healthy Fat servings of your desired Mayonnaise and serve alongside 1.5 cups of dipping vegetables or a salad. Feeling crazy? Mix with 4 Tbsp of guacamole instead of mayonnaise!
Dipping/Scooping Vegetables - Carrots, Celery, Leaf Lettuce, etc.
Mix Tuna with 2 Healthy Fat servings of your desired Mayonnaise and serve alongside 1.5 cups of dipping vegetables or a salad. Feeling crazy? Mix with 4 Tbsp of guacamole instead of mayonnaise!
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