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It feels good to eat well (and healthy)

Sample

Meal Plan and Recipes

Chicken and Blueberry Salad

Ingredients

  • 2 cups Romaine Lettuce
  • 2 cups Iceberg Lettuce
  • 2 cups Spinach
  • 2 stalks Celery
  • 12 ounces Broiled. Boiled or Grilled Chicken
  • ½  cup of Blueberries
  • ¼ cup of Red Pepper
  • 2 large Boiled Eggs

 

Directions

  • Wash and clean all greens (If you prefer one type of lettuce you may utilize a Iceberg and Romaine blend) chop lettuce
  • Chop Celery and Red Pepper
  • Combine all greens (lettuce, spinach, celery and red pepper)
  • Slice eggs into fours
  • Mix in Blueberries
  • Mix Chicken (May omit Chicken if you want to have meat on the side)

 

 

Two servings: 20.32 g

 

Romaine lettuce:  3.2 g (one cup is 1.6)

Iceberg Lettuce:  3.4 g (one cup is 1.7)

Spinach:  2.2 g (one cup is 1.1 g)

2 stalks Celery:  2.4 (one stalk is 1.2g)

Red Pepper:  2.2 g

Boiled Eggs:  1.1 (one egg is .56)

½  cup of Blueberries:  10.5 g

Chicken: O carb

 

One serving :  10.16 g

 

Romaine Lettuce: 1.6 g

Iceberg Lettuce:  1.7 g

Spinach:  1.1 g

Celery:  1.2 g

Red Pepper:  1.1 g

Boiled Eggs:  .56g

Blueberries:  5.2 g

Chicken:  0

Makes 4 servings
 

Nutrients per Serving

Carbohydrates 9 g

Dietary Fiber 4 g

Sodium 218 mg

 

Mediterranean Tuna Salad
Ingredients
  • 2 cups of romaine lettuce (optional prepackaged romaine lettuce)
​
  • 1/2 pound fresh green beans, cooked and drained or 1 can (about 14 ounces) whold green beans drained
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  • 1 can solid white tuna packaged in water (drain prior to use)
​
  • 1 tomato (wedged) or 1 cup cherry tomatoes sliced in half
​
  • May add cucumbers, caper and/or onion 
 
       Salad dressing (optional)
 
  • 2 Tablespoons olive oil
​
  • 2 Tablespoons cider vinegar or white vinegar
​
  • 1 1/2 teaspoons Dijon mustard
​
  • 1/2 teaspoon black pepper
 
Directions 
  • Place lettuce, green beans, tuna and tomatoes in large bowl
  • May add cucumbers, capers and/or onions (optional)
  • To make dressing, whisk oil, vinegar, mustard and pepper in small bowl until blended.  Pour dressing over salad and mix 
  • Serve immediately if dressing has been mixed into salad
 
 
 
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