Food Meal Plan

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May 2004 Meal Plans 2 Block Menus Breakfast Lunch Breakfast Quesadilla 1 corn tortialla 1/4 cup black beans 1 egg (scrambled or fried) 1 oz cheese 1 Tbs avocado Tuna Sandwich Mix: 2 oz canned tuna 2 tsp light mayo Serve on 1 slice bread Breakfast Sandwich 1/2 pita bread 1 egg (scrambled or fried) 1 oz cheese Served with 2 macadamia nuts Tacos 1 corn tortilla 3 oz seasoned ground meat 1/2 tomato, cubed 1/4 cup onion, chopped Lettuce, chopped Served with Tabasco to taste 6 chopped olives Fruit Salad 1/2 cup cottage cheese mixed with 1/4 cantaloupe 1/2 cup strawberries 1/4 cup grapes Sprinkled with slivered almonds Smoothie Blend together: 1 cup milk 1Tbs protein powder 1 cup frozen strawberries Small scoop of cashews Oatmeal 1/3 cup cooked oatmeal (slightly watery) 1/2 cup grapes 1/4 cup cottage cheese 1 tsp walnuts Spice with vanilla extract and cinnamon Add: 1 Tbs protein powder Easy Breakfast 1/2 cantaloupe 1/2 cup cottage cheese 6 almonds Steak and Eggs 1 oz grilled steak 1 egg over easy 1 slice toast with 2/3 tsp butter Deli Sandwich 1 slice bread 3 oz sliced deli meat 2 Tbs avocado Quesadilla 1 corn tortilla 2 oz cheese 2 Tbs guacamole Jalapenos, sliced Topped with salsa Grilled Chicken Salad 2 oz grilled chicken Served over: 2 cup lettuce 1/4 tomato, diced 1/4 cucumber, diced 1/4 green pepper 1/4 cup black beans 1 Tbs salad dressing of choice Easy Lunch 3 oz deli meat 1 apple 2 macadamia nuts Ground Beef or Turkey Burger 3 oz ground meat, grilled 1/2 bun pickles/mustard/lettuce 2 Tbs avocado 5 Dinner Fresh Fish Grill: 3 oz fresh fish (salmon, tuna, halibut, etc.) Saute: 11/3 cup zucchini in herbs Serve with: 1 large salad 1Tbs salad dressing of choice Beef Stew Saute: 2/3 tsp olive oil 1/4 cup onion, chopped 1/2 green pepper, chopped 4 oz (raw weight) beef, cubed Add: 1/2 cup chopped zucchini 1 cup mushroons 1/4 cup tomato sauce Seasoned with garilc, Worcestershire sauce, salt and pepper Chili (serves 3) Saute: 1/3 cup onion 1 green pepper, chopped in garlic,

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