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| Salad With Grilled Turkey or Chicken |
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• 6-8 oz grilled or roasted turkey or chicken (white meat, skinless) or 6-oz can water -packed tuna (LEAN PROTEIN)
• ¼ avocado, chopped(GOOD FATS)
• 1 tablespoon Healthy Dressing (GOOD FATS)
• 1 cup vegetables of choice: baby mixed greens, sprouts, cucumber, tomato (GOOD CARBS)
• Sundried tomatoes
Place baby mixed greens and vegetables in a bowl. Add avocado. Toss with Healthy Dressing . Top with sliced turkey or chicken breast and sundried tomatoes.
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| Pita Pockets |
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• 6-8 oz white meat chicken, turkey or tuna (water -packed) (LEAN PROTEIN)
• Avocado (GOOD FATS)
• 1 whole-wheat pita, cut in half (GOOD CARBS)
• ½ cup raw, fresh vegetables – tomatoes, sprouts, lettuce (GOOD CARBS)
• ½ tbsp Healthy Dressing
Cut open the pita pocket half (toast if desired). Spread avocado inside pocket.
Add chicken, turkey, or tuna and vegetables of choice.
Pour Healthy Dressing on pita pocket contents.
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| Cottage Cheese Salad |
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• 1 cup non-fat or low-fat cottage cheese (LEAN PROTEIN)
• 1 can water -packed tuna (optional) (LEAN PROTEIN)
• 2 tbsp Healthy Dressing (GOOD FATS)
• 1 cup finely chopped tomato, red onion, and cucumber (GOOD CARBS)
• Cracked pepper
Add cottage cheese to a bowl.
Add can of tuna.
Stir in Healthy Dressing.
Add chopped vegetables.
Season with cracked black pepper.
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| Open Gourmet Sandwich |
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• 4-6 oz white meat chicken, turkey, or water -packed tuna or salmon (PROTEIN)
• ¼ avocado (GOOD FATS)
• ½ tbsp Healthy Dressing (GOOD FATS)
• 1 slice whole-grain, multi-grain, or sprouted-grain bread (GOOD CARBS)
• ¼ cup raw vegetables – sprouts, lettuce, tomato, cucumber (GOOD CARBS)
• Sundried tomatoes
Toast bread if desired. Spread with avocado. Add chicken, turkey,
salmon, or tuna. Top with raw vegetables and sundried tomatoes. Pour Healthy Dressing over. |
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| Healthy
Dressing - Option 1 |
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• 1 cup raw flaxseed oil/raw oil
blend/Udo's Choice/extra-virgin olive oil
• 1 cup balsamic vinegar
• 1 clove garlic (crushed) (optional)
• 2 teaspoons lemon juice
• 2 - 3 teaspoons mustard (Dijon/grainy/ yellow/mustard powder)
Add contents to a glass jar with a tight lid.
Shake and serve/store. |
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| Healthy
Dressing - Option 2 |
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• 1 cup raw flaxseed oil/raw oil
blend/Udo's Choice/extra-virgin olive oil
• ½ cup low sodium soy sauce or Bragg's amino acids
• 2 tablespoons raw sesame seeds
• 2 teaspoons lemon juice
• 1 clove crushed garlic
• 1 teaspoon crushed ginger
Add contents to a glass jar with a tight lid.
Shake and serve/store. | |
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