3 DAY QUICKSTART GUIDE

This guide is a recommendation. You may need to adjust the recipe to meet your nutritional/ratio needs.

These recipes are to show how you can eat delicious meals and still stay nutritionally sound. Sometimes easier is better. Buy or make a whole roasted chicken and serve it with a side of vegetables.   Use the roasted chicken to make your lunch and/or dinner the next day. Make a large pot of soup for simple and add protein and fat to it for a simple, quick meal.

Day One

Breakfast

Bacon, Egg & Cheese Burrito

Ingredients

  • Cooking spray
  • 1 ounce Canadian bacon
  • 2 egg whites
  • 1 whole egg
  • ½ ounce low fat, sharp cheddar cheese or 1 Babybell light
  • 1 whole-wheat, low-carb, soft taco sized tortilla (Mission) or 1 whole wheat English muffin, depending on your personal nutrition plan

 

Directions

  1. Coat pan with cooking spray and place over medium heat
  2. When pan is heated add Canadian bacon and cook until lightly browned on both sides
  3. Scramble eggs. Coat pan again with cooking spray, place over medium low heat
  4. Cook until just set and add cheese to melt on top
  5. Place egg, cheese, bacon and sliced tomato (if desired) inside of whole-grain wrap. Roll up and enjoy

 

This recipe has a good balance of protein, carbohydrates and fat.

 

Nutrition Per Serving

  • Protein 23g
  • Carbs 7-22g
  • Fat 6.1g

 

Lunch

Spicy Turkey Club Wrap

Makes 1 serving

Ingredients

  • 1 slice cooked turkey bacon
  • 1 whole-wheat, low-carb, soft taco sized tortilla (Mission) or 1 whole wheat English muffin, depending on your personal nutrition plan
  • 1t mayonnaise or 1T avocado
  • Sriracha sauce, to taste if desired
  • 4 oz. nitrite free low sodium turkey breast
  • Romaine lettuce leaves
  • 2 slices medium tomato
  • 4 slices cucumber

 

Preparation

  1. Combine mayonnaise or avocado with Sriracha sauce and spread on tortilla
  2. Add remaining ingredients and enjoy

 

Nutrition Per serving

  • Calories 266
  • Protein 24
  • Carbs 10
  • Fats 9

 

This recipe has a good balance of protein, carbohydrates and fat

 

Dinner

Lemon Herb Salmon

Makes:10 Servings (approx. 4 oz. each)

Ingredients

  • 5 lb. salmon fillet
  • 1 tsp. salt
  • ½ tsp. white pepper
  • 10 fresh chives
  • 4 thyme sprigs (1/2 tsp. dried)
  • 4 oregano sprigs (1/2 tsp. dried)
  • 4 rosemary sprigs (1/2 tsp dried)
  • 10 slices thinly sliced lemon (1-2 lemons)
  • 1 medium onion, sliced thinly
  • ¼ cup balsamic vinegar (can use flavored)

Directions

  1. Preheat oven to 450 degrees
  2. Line shallow roasting pan with foil an coat with cooking spray
  3. Place salmon on prepared pan and sprinkle with salt and pepper.
  4. Place chives, thyme, oregano, and rosemary on fish. Arrange lemon slices and onion slices on to of herbs and drizzle with balsamic vinegar.
  5. Cover with foil and bake for 15 minutes or to desired doneness.

This dish is a healthy source of protein and fat. Please add a vegetable and/or carbohydrate for a complete meal.

Nutrition Per Serving

  • Calories 213
  • Protein 29g
  • Carbs 0.5g
  • Fat 10G

 

Side Dish

Cheesy Italian Zucchini

Makes 5, 1-cup servings

Ingredients

  • 3 zucchini (green, yellow or both)
  • ½ white onion
  • 1 Tbsp. olive oil
  • 1 12-oz can Italian style tomatoes
  • ½ cup Parmesan cheese
  • Salt and pepper to taste

Directions

  1. Slice zucchini in ¼ inch slices.
  2. Slice onion thinly
  3. Heat skillet with olive oil over medium heat and saute onion 5 minutes
  4. Add zucchini and saute 5 more minutes. Add salt and pepper.
  5. Add tomatoes and stir gently. Turn down heat to low let simmer 10-15 minutes. While simmering preheat oven to broil
  6. Top zucchini with cheese and broil for about 2 minutes until cheese is melted.

This recipe has a small amount of carbohydrates so add it to a protein to meet nutritional parameters for a complete meal

Nutrition per serving

  • Calories 90
  • Protein 2g
  • Carbs 8g
  • Fat 5g

 

Day 2

Protein Oatmeal

Makes 1 serving (with leftover oatmeal)

Ingredients

  • Steel cut oatmeal
  • 1 scoop vanilla protein powder
  • ½ Tbsp. almond or natural peanut butter
  • Stevia (optional)

Directions

  1. Cook oatmeal to packing instructions
  2. Place ½ – ¾ cup oatmeal in a bowl – save the remaining oatmeal for other meals
  3. Due to the variability of protein powders, start with ½ scoop then add more as desired
  4. Add almond or peanut butter and Stevia (if desired) and mix

This recipe has a good balance of protein, carbohydrates and fat.

Nutrition per serving

  • Calories 246
  • Protein 25g
  • Carbs 18g (depending on serving size)
  • Fat 7g

 

Lunch

Tuna with Quinoa, Red Peppers, and Basil

Makes 4 servings

Ingredients

For the Quinoa

  • 1 cup cooked quinoa, cooled
  • ½ cup roasted red peppers
  • ¾ up diced scallions

For the Tuna

  • 2 cans tuna in water, drained well
  • Juice from 2 lemons (or to taste)
  • ¼ cup fresh basil
  • 1 clove garlic, minced
  • ¼ tsp. white pepper
  • 2 Tbsp. extra virgin olive oil
  • 1 tsp. Mrs. Dash garlic and herb

Directions

  1. Combine ingredients for the q uinoa
  2. In a separate bowl,, cmbine ingredients for the tuna.
  3. Either layer or mix both ingredients and toss well

This recipe has a good balance of protein, carbs and fat

Nutrition per serving

  • Calories 254
  • Protein 24g
  • Carbs 20g
  • Fat 10g

Creamy Chicken & Rice in a Bag

(an easy clean-up meal)

Makes 8 servings, 4 oz. chicken each

Ingredients

  • 2 lbs. boneless, skinless chicken breast
  • 2 cans Campbell’s 98% fat free cream of chicken soup
  • 1 can Italian tomatoes
  • 1 cup low fat Italian dressing
  • 1/5 cups whole grain, uncooked instant brown rice
  • 2 cups sliced mushrooms
  • ½ tsp. white pepper
  • ¼ tsp. paprika
  • 1 oven roasting bag

 

Instructions

  1. Preheat oven to 375 degrees
  2. In a bowl, whisk together soup, tomatoes, dressing, pepper and paprika
  3. Cut chicken breasts in half, place in roasting bag, and place roasting bag inside a baking dish
  4. Add brown rice and mushrooms into the bag
  5. Pour mixed soup ingredients from bowl into the bag.
  6. Secure with tie that comes with bag and gently massage the outside of the bag to mix the ingredients.
  7. Cut a few small slices in the bag to allow steam to escape
  8. Cook for approximately 45 minutes or until chicken is tender and no longer pink instead and rice is cooked. Allow to rest for at least 5 minutes.

Nutrition per serving

  • Calories 333
  • Protein 25g
  • Carbs 25g
  • Fat 8g

Although meal has a good balance of protein, carbohydrates and fat, you can also add your favorite vegetable as a side dish. If you are watching your carbohydrates, use more vegetables and less rice

 

Side Dish

Simply Grilled Roasted Asparagus

Makes 3, 5-oz servings

Ingredients

  • Approximately 1 lb. asparagus, ends snapped
  • 1 Tbsp. Extra virgin olive oil
  • Salt and white pepper to taste

Directions

  1. Wash and dry asparagus and snap off woody ends
  2. Toss asparagus in a bowl with olive oil until evenly coated
  3. Season with salt and pepper
  4. Bake at 400 or grill about 10 minutes, or to desired doneness

Nutrition per serving

  • Calories 72
  • Protein 0g
  • Carbs 5g
  • Fat 3g

This dish has very low carbs and fat so serving as an accompaniment to your main meal or as a snack

 

Day 3

Garden Vegetable & Egg Casserole

Makes 4 servings

(can also be for lunch or a light dinner)

Ingredients

  • Cooking spray
  • 5 whole egg
  • 7 egg white
  • ½ cup low-fat milk or unsweetened almond milk
  • 1/3 cup green onion, finely sliced
  • Pinch of nutmeg
  • 5 tsp. salt
  • White pepper, to taste
  • 1 cup cherry tomatoes, cut in half
  • 2 cups cooked broccoli, chopped
  • 6 ounces reduced-fat extra sharp cheese

Directions

  1. Preheat over to 350 degrees. Spray a 9 x 13 pan with cooking spray
  2. Whisk eggs, egg whites, and milk until well combined. Add green onion, nutmeg, salt, and pepper and whisk again
  3. Spread tomato and broccoli evenly on the bottom on the casserole dish and sprinkle 4 ounces of cheese on top
  4. Pour egg mixture over the top and place in the oven for approximately 30 minutes, or until eggs are just set.
  5. Remove from oven and to with remaining cheese and place in oven until melted.

This recipe has a balance of protein and fat. Please add a small amount of carbohydrates to create a balanced meal.

** vegetable may be substituted in place of broccoli and tomato

Nutrition per serving

  • Calories approx.. 200
  • Protein 15g
  • Carbs 7g
  • Fat 9g

Lunch

Chinese Chicken Salad

Makes 4 servings, 4oz. chicken each

Ingredients

  • Galeos or other low fat Chinese chicken salad dressing
  • 1 lb. chicken breast
  • 3 cups chopped romaine lettuce
  • 3 cups shredded cabbage
  • 1 red bell pepper, sliced or chopped
  • ½ cup fresh cilantro (or more to taste)
  • 2 scallions, sliced

Directions

Arrange the salad ingredients on a plate and top with 2 Tbsp. dressing

This recipe is a good balance of protein, carbs, and fat.

Nutrition per serving

  • Calories 268
  • Protein 26g
  • Carbs 15g
  • Fat 8g

 

Dinner

Restaurant Worth Steak

Makes 1, 3oz. serving

Ingredients

  • Olive oil
  • 3 oz. filet mignon
  • Salt and ground black pepper

Directions

  • Remove steak from refrigerator and let it come to room temperature (20-30 minutes). Lightly brush grill with cooking spray and preheat over medium-high heat. Five minutes before placing steak on the grill, season steak with salt and pepper and turn heat down to medium.
  • Place steak on the grill and cook until desired doneness.
  • Remove steak from grill, cover lightly with foil, and let rest 5 minutes

This recipe has a great balance of protein and fat. Please add a carbohydrate such as a sweet potato, brown rice and/or vegetables for a complete meal.

Nutrition per serving

  • Calories 150
  • Protein 24g
  • Carbs 0g
  • Fat 7.5 g

 

Side Dish

Parmesan and Lemon Cauliflower

6 servings

Ingredients

  • 1 head of cauliflower
  • 2 Tbsp. extra virgin olive oil
  • Juice of 1 lemon (or to taste)
  • 2 garlic cloves, finely minced
  • 1-2 tsp. red pepper flakes (to taste)
  • 4 Tbsp. grated parmesan cheese
  • 2 Tbsp. fresh flat leaf parsley
  • Salt and white pepper to taste

Directions

  1. Preheat oven to 350 degrees. Chop cauliflower into bite-sized florets
  2. In a large bowl, whisk together oil, lemon, and red pepper flakes. Add chopped cauliflower and toss gently to coat evenly.
  3. Layer cauliflower in a baking dish and season with salt and pepper
  4. Bake approximately 20 minutes or until cauliflower is cooked to desired doneness (longer for softer cauliflower)
  5. Remove from oven and sprinkle with parmesan cheese and fresh parsley.

Cauliflower is naturally low in carbohydrates. This recipe contains mostly fat. Please add a lean protein such as grilled chicken or fish and carbohydrates, according to your personal nutritional parameters, to create a balanced meal.

Nutrition per serving

  • Calories 100
  • Protein 2g
  • Carbs 8g
  • Fat 6g

 

SHOPPING LIST

Protein

  • Chicken Breast
  • Filet Mignon
  • Salmon
  • Canadian bacon
  • Sliced turkey breast
  • Water packed tuna
  • Turkey bacon
  • Eggs
  • Protein power

 

Carbohydrates

    • Quinoa (also a protein)
    • Whole-wheat, low-carb, soft taco sized tortilla (Mission)
    • Whole wheat English muffin (optional)
    • Steel cut oatmeal
    • instant brown rice

 

Vegetables

Romaine Lettuce
Cabbage
Cauliflower
Tomatoes
Cucumber
Asparagus
Red bell pepper
Broccoli
Cherry tomatoes
Zucchini
mushrooms
Chives
Cilantro
Flat leaf parsley
Fresh garlic
Fresh basil
Onion
Lemon
Apple
Asian Pear

 

Dairy

Low-fat sharp cheddar cheese
Babybell light cheese
Green/sugar free/low-sugar yogurt
Parmesan cheese
Low fat/sugar-free almond milk

 

Fats

Avocado
Olive oil (regular and extra-virgin [use regular for cooking and extra virgin for drizzling)
Almond/peanut butte
Low-fat Italian dressing
Galeos (Albertsons) or other low fat/low sugar Chinese chicken salad dressing

 

Canned Foods

Italian tomatoes
Cream of chicken soup, 98% fat free

 

Spices

Sriracha sauce
White pepper
Balsamic vinegar
Rosemary
Thyme
Oregano
Mrs. Dash garlic and herb
Red pepper flakes

 

SNACK IDEAS

1 Babybell light cheese wrapped with prosciutto and ¼ Asian pear

2 oz sliced turkey, ¼ tomato, 2T avocado wrapper in lettuce leaf

½ cup non-fat cottage cheese, ¼ cup fresh pineapple, 8 almonds

1 container plain yogurt with ¼ cup blueberries (may add Stevia)

3 oz. water-packed tuna, 2T avocado, ¼ tomato, wrapped in lettuce leaf

1 chicken leg, ¼ apple

Any small portion of left over lunch or dinner