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| Pizza |
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• 4-6 oz white meat chicken or turkey, or water -packed tuna (LEAN PROTEIN)
• 2 oz non-fat or low fat cheese (LEAN PROTEIN)
• Avocado (GOOD FATS)
• Extra-virgin olive oil (GOOD FATS)
• Organic no-sugar pasta sauce (GOOD CARBS)
• Whole-wheat pita bread – small for individual pizzas or large for family pizza (GOOD CARBS)
• ½ cup vegetables of choice – tomato, peppers, mushrooms, onion (GOOD CARBS)
Spread pasta sauce over pita bread. Sprinkle with non-fat or low-fat cheese. Top generously with chicken, turkey, or tuna. Add raw vegetables . Add avocado and sprinkle with olive oil and herbs. Bake at 450º for 20 minutes, or until cheese has melted. |
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| Egg Salad |
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• 3-4 cage-free eggs (LEAN PROTEIN)
• 2 tbsp Healthy Dressing (GOOD FATS)
• Finely chopped shallots or onions, red or yellow peppers, flat Italian parsley (GOOD CARBS)
• Sunflower or alfalfa sprouts (GOOD CARBS)
• ½ sprouted-wheat bagel (GOOD CARBS)
Hard boil eggs and cool. Mash in a bowl. Mix in Healthy Dressing and chopped vegetables. Spread on bagel halves. Top with sunflower or alfalfa sprouts. |
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| It's a Wrap |
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• 6 oz ounces water -packed tuna or salmon (LEAN PROTEIN)
• ¼ avocado (GOOD FATS)
• ½ tbsp Healthy Dressing (GOOD FATS)
• 1 whole-wheat wrap/tortilla (GOOD CARBS)
• ¼ cup raw vegetables : sprouts, organic lettuce, tomato, cucumber, onion – finely chopped (GOOD CARBS)
• Cracked black pepper
Spread avocado on wrap.
Add tuna to a bowl and mix in vegetables.
Stir in Healthy Dressing and (optional) squeeze of lemon juice.
Add cracked black pepper to taste.
Spread tuna/vegetable mix on wrap.
Top with sprouts and lettuce.
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| Turkey Burgers |
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• 1-2 white-meat-only turkey burgers (LEAN PROTEIN)
• ¼ avocado, sliced (GOOD FATS)
• 1 cup total chopped tomato, cucumber, and sunflower or alfalfa sprouts (GOOD CARBS)
Grill turkey burgers.
Drizzle Healthy Dressing over chopped vegetables and avocado.
Serve burgers with vegetables either as a topping or a side dish, and with your favorite spicy mustard. |
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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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