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Turkey Omelette With Honey Dew:
1.5 oz. deli style
turkey slices chopped (1 protein block)
2 egg whites (1 protein block)
1 oz. reduced fat cheddar cheese (1 protein block)
1/3 tsp. olive oil (1 fat block)
6 sliced olives (2 fat blocks)
1 1/2 cups cubed honey dew melon (3 carbohydrate blocks)
Slightly heat olive oil and add in egg, turkey, cheese and olives. Stir well on low heat until cooked. Serve with honey dew melon.
Ham Sandwich:
2 slices low carb, whole grain bread (2 C)
1 slice low fat cheese (1 P)
2 egg whites (1 P)
2 slices of Ham (1 P)
1 teaspoon almond butter (2 F)
Toast bread. Spread one piece with almond butter and place cheese on other
slice. Fry eye white and ham. Place eggs and ham into toasted bread.
Oatmeal with
Apple Cobbler:
1/3 cup of cooked oatmeal (1C)
1 cup of 1% milk (1C and 1P)
1/2 apple, chopped (1C)
protein powder ( 2P)
cinnamon to taste
3 teaspoons of slivered almonds (3F)
Heat oatmeal and milk in a pot for 3 minutes. Mix in chopped apple, protein
powder, cinnamon, and almonds.
Oatmeal Cup:
2 cups plain, nonfat yogurt (2C, 2P)
2 cups nonfat cottage cheese (8P)
4 oz. cooked oatmeal (8C)
4 tbsp silvered almonds (4F)
4 tsp vanilla extract
Blend all ingredient together, refrigerate overnight. Serve chill.
Curry Chicken:
3 oz. chicken breast (3 blocks)
1 red bell pepper (1/3 block)
2/3 onion, choped (2/3 block)
1/3 tsp. olive oil (1 block)
2 tsp. slivered almonds (2 blocks)
Salt, to taste
Mild curry powder
Clean and cut chicken breast into small piece. Drained and marinated chicken with curry powder and salt for about 20 minutes. Heat pan with olive oil and stir-fry onion, garlic and ginger for about half minutes and add in marinated chicken. When chicken is cooked through, add red pepper. Add the almond slivers just before serving.
Lamb Chop:
3 oz. lean lamb chops, sliced thin (3P)
2 tsp barbecue sauce
2 tomatoes, sliced (1C)
1 cup cooked French-style green beans (1C)
4 1/2 teaspoons slivered almonds (3F)
1 tangerine (1C)
Lemon, sliced
Onion, sliced
Salt and Pepper, to taste
Marinated lamb chops with salt and pepper for half an hour and grilled. Apply barbecue sauce when cooked. Garnish with the rest of ingredient.
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