A Week With the DASH Eating Plan - NHLBI, NIH
Dijon mustard salad: +½ The DASH Eating Plan is a heart healthy approach that has been scientifically proven to lower blood pressure and have other health benefits
Sara Gottfried, MD 21 DAY
tsp Dijon mustard, 1 slice tomato, 1 cup sautéed spinach, in 2 tsp olive oil Kale, Roasted Brussels and Chickpeas: 2 cups raw baby kale tossed with 2 tsp olive oil and juice of ½ lemon, 1 cup brussels sprouts roasted, ½ cup chickpeas, served with ½ an avocado (sliced) Calories: 1190 Fat (g): 68 Carb (g): 88 Fiber (g): 42 Sugar (g): 9
Sample Plan - eMeals
2 tsp Dijon mustard 3 cloves garlic Meal 7 5 Tbsp canola oil 2 tsp salt-free Cajun seasoning Meal Grocery Items to Purchase Produce 1 1 (2-inch) piece fresh ginger 1 3 red bell pepper 1 3 zucchini 1,3,4,5 3 large red onions Pillsbury Diabetic Family Plan Sample Plan
ATKINS 20Notes
Dijon mustard Dried tarragon Flax seed meal Italian seasoning Maple syrup, sugar free Mayonnaise Olive oil, extra virgin Olives: green & black Red pepper flakes, crushed Salt Sucralose: packets, granulated Truvia Vinegar: white wine, red wine, apple cider Xylitol Pantry Beef: cooked roast beef (4-ounces), steak (5-ounces)
Atkins 20 Foodie Meal Plan
Dijon mustard Dried thyme Flax seed meal Garlic powder Italian seasoning Mayonnaise Olive oil, extra virgin & light Olives: green & black Onion powder Paprika Red or cayenne pepper Red pepper flakes, crushed Sage, ground Salt Sucralose: packets, granulated Truvia Vinegar: white wine, sherry, red wine Xylitol Pantry
Omnivore Meals (COMPLETED) - FITTEAM
EATING PLAN (Omnivore): Dinner (select one daily) Snacks (select two daily) Curry Chicken 2 tsp butter, 1 tsp honey, 1/4 tbsp curry powder, 1 tsp cup dijon mustard, 1/2 chicken breast, Nutritional Info: Calories: 304/ Fat: 12 9g/ Carbs: 32g/ Protein: 17g Baked Parmesan Tilapia 1 tilapia fillet, 1 tbsp bread crumbs, 1 tbsp
OPTAVIA Condiment List
Mustard (dijon): 1 tsp Mustard (yellow): 1 Tbsp Oyster sauce: 1 tsp Salsa (tomato): 1 Tbsp Soy sauce (regular or low sodium): 1 Tbsp Sriracha: 1 tsp Steak sauce: 1 tsp Sweet and sour sauce: ½ tsp Syrups/flavorings (sugar-free Torani® and Walden Farms, Inc ®): 2 Tbsp Teriyaki sauce: 1 tsp Tomato paste: 1 tsp Vinegar (cider, white, wine): ¼ cup
14IFM07 Elimination Diet - Weekly Planner and Recipes final
Core Food Plan After the almonds have soaked and using a strainer, drain off water and rinse well under running water 3 Add almonds back to blender with 3 cups purified water, maple syrup (optional), and sea salt Blend on high for 2-3 minutes 4 Strain with a cheesecloth or strainer with fine holes, and pour into a
Recommended Grocery List - Abbott Nutrition
Recommended Meal Plan You’ve joined the BODY FOR LIFE™ program with the goal of building muscle and getting stronger and we’re excited to help you transform your body into what it was meant to be Now, to incorporate the right nutrition to help you build muscle, repair from workouts, swap fat for lean body mass
ANYTIME FITNESS A CLEAN PLATE
meal plan as it is shown on pages 6, 9, 12, since there are directions and repeat meals based on prep However, if there is a recipe you like best and it’s not on the plan-go with it Eat what you like Prepare a plan each week for all meals Even if you don’t prep a lot -use the blank meal plan (at the end) and write up your week
[PDF] Inches To Millimeter Conversion Chart - WalzCraft
[PDF] Unités: volumes, conversions Quoique le litre est communément
[PDF] calculs conversion d 'unites - Pharmacie des HUG
[PDF] calculs conversion d 'unites - Pharmacie des HUG
[PDF] calculs conversion d 'unites - Pharmacie des HUG
[PDF] Classe des milliards Classe des millions Classe des - Mathadoc
[PDF] MESURER LE TEMPS
[PDF] MESURER LE TEMPS
[PDF] guerre d 'algérie et manuels algériens de langue arabe - Cairn
[PDF] Plan de toulouse Centre - Toulousefr
[PDF] équivalence pouce millimètre - Longjuflex
[PDF] UNIVERSITE PARIS 13 Référence GALAXIE : 4271
[PDF] Calendrier 2017 - Premier Semestre - iCalendrier
[PDF] Calendrier 2018 - Premier Semestre - iCalendrier
Healthy Fats List
Monounsaturated and polyunsaturated fats are considered to be more beneficial to your health than saturated fats. We recommend choosing the majority of your healthy fat servings from those two categories. A healthy fat serving should contain about 5 grams of fat and less than 5 grams of carbohydrate. The following healthy fats meet the guidelines for one healthy fat serving. THE OPTIMAL WEIGHT 5 & 1 PLANMonounsaturated Fats
Almond flour: 1 ½ Tbsp
Avocado: 1 ½ oz.
Guacamole: 2 Tbsp
Milks:
Almond Milk (refrigerated, unsweetened
original or unsweetened vanilla): 2 cupsCashew Milk: (refrigerated, unsweetened
original or unsweetened vanilla): 2 cupsOlives: 5 - 10 black or green olives
Oils:Avocado Oil: 1 tsp
Canola Oil: 1 tsp
Olive Oil: 1 tsp
Peanut Oil: 1 tsp
Nuts:Pesto: 1 Tbsp
Seeds:
Sesame Seeds: 1 Tbsp
Polyunsaturated Fats
Margarine (regular): ½ Tbsp
Margarine (reduced-fat): 1 Tbsp
Mayonnaise (regular): ½ Tbsp
Mayonnaise (light): 1 ½ Tbsp
Mayonnaise (reduced-fat with olive oil): 1 Tbsp
Nuts: Oils:Flaxseed Oil: 1 tsp
Grapeseed Oil: 1 tsp
Safflower Oil: 1 tsp
Sesame Oil: 1 tsp
Soybean Oil: 1 tsp
Seeds:
Chia Seeds: 1 Tbsp
Flax Seeds (ground): 2 Tbsp
Flax Seeds (whole): 1 Tbsp
Hemp Seeds: 1 Tbsp
Poppy Seeds: 1 Tbsp
Pumpkin Seeds: 1 Tbsp
Sunflower Seeds (kernel only): 1 Tbsp
Saturated Fats
Butter: ½ Tbsp
Coconut (shredded, unsweetened): 1 ½ Tbsp
Cream (half & half): 3 Tbsp
Cream cheese (regular): 1 Tbsp
Cream cheese (low-fat): 2 Tbsp
Milks:
Coconut (canned, regular): 2 Tbsp
Coconut (canned, light): ¼ cup
Coconut (unsweetened original or
unsweetened vanilla): 1 cupSour cream: 2 Tbsp
The Laughing Cow Spreadable Cheese
Original Swiss: 1 wedge
2 Tbsp
Goddess
Organic Cowgirl Ranch
Organic Roasted
Garlic Vinaigrette
Organic Green Goddess
Organic GoddessOrganic FrenchOrganic Caesar
Organic Balsamic
Organic Asian Sesame
Cowgirl Ranch
Balsamic VinaigretteWoodstockLemon & Chive VinaigretteTuscany Italian
Artichoke Parmesan
Organic Smoky Tomato1 Tbsp
Annie's Naturals
Healthy Fats List: Salad Dressing
Roasted Red Pepper Lite Goddess
2 Tbsp
Avocado Ranch
Cucumber Ranch
Sweet Chili RanchRoasted Garlic Ranch
Fiesta Salsa Ranch
Cracked Peppercorn RanchSimply Ranch Cucumber BasilSimply Ranch Classic Ranch
Simply Ranch Chili Lime
1 Tbsp
Hidden Valley
Buttermilk Ranch Light
Cucumber Ranch Light
Fiesta Salsa Ranch LightOriginal Ranch
Homestyle Light
Greek Yogurt Spinach & FetaGreek Yogurt Lemon GarlicGreek Yogurt Ranch
Greek Yogurt Cucumber Dill
2 Tbsp
Balsamic Vinaigrette
Creamy French
GreekHoney Mustard
Italian
Red Wine Vinegar & Olive OilThree Cheese Italian
Chef's Reserve French
Chef's Reserve Italian
1 Tbsp
Ken'sLight Options Balsamic Vinaigrette
Buttermilk Ranch
Red Wine Vinaigrette
Peppercorn RanchClassic Ranch
Classic Caesar
Roka Blue CheeseRanch with Bacon
Cucumber Ranch
Thousand Island
1 Tbsp
KraftSun Dried Tomato
Tuscan House ItalianGreek VinaigretteZesty Lime VinaigretteCaesar VinaigretteZesty Italian2 Tbsp
Balsamic Vinaigrette
Greek VinaigretteHoney FrenchParmesan & Roasted GarlicThree Cheese BalsamicVinaigrette
1 Tbsp
Newman's Own
Lime Lite Vinaigrette
Lite CaesarLite ItalianLite Red WineVinegar & Olive Oil2 Tbsp
Healthy Fats List: Salad Dressing (cont.)
House Italian
Creamy Italian
Spicy CaesarSouth of the Border Ranch
Thousand Island
Sweet & Spicy Honey MustardSweet & Spicy French
Deluxe French
Creamy Italian
1 Tbsp
Wishbone
Mediterranean Italian
Bruschetta Italian
Balsamic Italian Vinaigrette
Romano Basil Vinaigrette
Olive Oil VinaigretteGreek Vinaigrette
Balsamic Vinaigrette
Light Thousand Island
Light Ranch
Light Parmesan
Peppercorn RanchLight Creamy Caesar
Light Buffalo Ranch
Light Blue Cheese
2 Tbsp
Condiment List
While on our OPTAVIA Program you are able to use condiments to add flavor and zest to your meals, just remember that they contribute to overall carbohydrate intake. We recommend reading food labels for carbohydrate information and controlling condiment portions for optimal results. A condiment serving should contain no more than 1 gram of carbohydrate per serving. You can enjoy up to three (3) condiment servings per Lean & Green meal on the Optimal Weight 5 & 1 Plan.THE OPTIMAL WEIGHT 5 & 1 PLANFresh Herbs
Basil (whole leaves): 1 cup
Basil (chopped): ½ cup
Capers: 2 Tbsp
Chives (chopped): ¼ cup
Cilantro: 1 cup
Dill weed: 1 cupGarlic (minced): 1 tspGarlic (whole): 1 cloveGinger root: 2 tsp
Lemongrass: 2 tsp
Parsley: ¼ cup
Peppermint: ¼ cupRosemary: 2 TbspSage: 2 Tbsp
Spearmint: 2 Tbsp
Thyme: 1 Tbsp
Dried Herbs & Spices
Allspice: ½ tsp
Anise seed: ½ tsp
Basil (whole leaves): 2 tsp
Basil (ground): 1 tsp
Bay leaf: 2 tsp
Caraway seed: ½ tsp
Cardamom: ½ tsp
Cayenne pepper: ½ tsp
Celery seed: 1 tsp
Chili powder: ½ tsp
Cilantro: 1 Tbsp
Cinnamon: ½ tsp
Cloves (whole): 1 tsp
Cloves (ground): ½ tsp
Coriander seed: 1 tsp
Crushed red pepper: ½ tsp
Cumin seed (whole or
ground): 1 tspCurry powder: ½ tspDill seed: ½ tspDill weed: 1 tsp
Fennel seed: ½ tsp
Fenugreek seed: ¼ tsp
Garlic powder: ½ tsp
Ginger (ground): ½ tsp
Mace: 1 tsp
Marjoram: 2 tsp
Mustard seed (ground): 1 tsp
Nutmeg: ½ tsp
Onion powder: ½ tsp
Oregano (whole leaves): 1 tsp
Oregano (ground): ½ tsp
Paprika: ½ tsp
Parsley: 1 Tbsp
Pepper: ½ tsp
Poppy seed: 1 tspPoultry seasoning: 1 tspPumpkin pie spice: ½ tspRosemary: 1 tsp
Saffron: 1 tsp
Sage: 2 tsp
Salt: ¼ tsp
Savory: 1 tsp
Spearmint: 1 Tbsp
Spice mixes: ½ tsp
Tarragon (whole leaves):
1 Tbsp
Tarragon (ground): 1 tsp
Thyme (whole leaves or
ground): 1 tspTurmeric: ½ tsp
Condiments (cont.)
Sauces & Syrups
Barbecue sauce (regular): ½ tsp
Barbecue sauce (sugar-free): 1 Tbsp
Catsup (regular): ½ tsp
Catsup (reduced sugar): 1 Tbsp
Cocktail sauce (regular): ½ tsp
Fish sauce: 1 Tbsp
Honey mustard sauce: ½ tsp
Horseradish: 1 tsp
Hot sauce: 2 Tbsp
Mustard (dijon): 1 tsp
Mustard (yellow): 1 Tbsp
Oyster sauce: 1 tsp
Salsa (tomato): 1 TbspSoy sauce (regular or low sodium): 1 Tbsp Sriracha: 1 tspSteak sauce: 1 tsp
Sweet and sour sauce: ½ tsp
Syrups/flavorings (sugar-free Torani &
Walden Farms, Inc. ): 2 Tbsp
Teriyaki sauce: 1 tsp
Tomato paste: 1 tsp
Vinegar (cider, white, wine): ¼ cup
Vinegar (balsamic): 1 tsp
Wasabi: ½ tsp
Worcestershire sauce: ½ tsp
Dairy, Cheese & Milk Substitutes
Butter Buds: ½ tsp
Cheeses:
Blue, feta, parmesan (regular): 1 Tbsp
Blue, feta, parmesan (reduced-fat): 2 Tbsp
Cream cheese (regular): ½ Tbsp
Cream cheese (light): 1 Tbsp
Cream substitutes:
Liquid or powdered (regular): ½ tsp
Liquid or powdered (sugar-free): 1 tsp
Greek yogurt (plain,nonfat or low-fat): 2 Tbsp
Sour Cream (regular or light): 1 Tbsp
The Laughing Cow Spreadable
Cheese: 1 wedgeWhipped Topping (Cool Whip): 1 TbspWhipped Topping (pressurized,
Reddi-whip): 2 Tbsp
Milks:
Almond (refrigerated, unsweetened original
or unsweetened vanilla): 1 cupCashew (refrigerated, unsweetened original
or unsweetened vanilla): 1 cupCoconut (canned, regular): 1 Tbsp
Coconut (canned, light): 2 Tbsp
Coconut (refrigerated, unsweetened original
or unsweetened vanilla): ½ cupCow's (unflavored): 1 Tbsp
Rice (unsweetened): 1 Tbsp
Soy (unsweetened): 2 Tbsp
Baking & Cooking Ingredients
Almond flour: 2 tsp
Baker's yeast: ½ tsp
Baking powder: ½ tsp
Baking soda: 1 tsp
Bouillon: 1 cube
on brand and flavor - use serving size for 1g carb or less)Bran - wheat, rice, corn: ½ tsp
Cocoa powder (unsweetened): 1 tsp
Coconut (shredded, unsweetened): 2 tsp
Cooking oil spray (Pam): 10, ¼ second sprays
Cornmeal: ½ tsp
Cream of tartar: ½ tsp
Extracts: 1 tsp
Imitation butter: 10 sprays
Lemon or lime juice: 2 tsp
Lemon or lime zest: 1 TbspLiquid egg substitute: 3 TbspNutritional yeast (small flakes): 1 tspNutritional yeast (large flakes): 2 tsp
Onion (chopped): 1 Tbsp
Ranch dressing mix: ½ tsp
Seaweed (dried): 1 Tbsp
Seaweed (fresh): 2 Tbsp
Seeds:
Chia Seeds: ½ tsp
Hemp Seeds: 1 tsp
Flax Seeds (whole or ground): 1 tsp
Poppy Seeds: 1 tsp
Pumpkin Seeds: 1 tsp
Sesame Seeds: 1 tsp
Sunflower Seeds (kernel only): 1 tsp
Slivered almonds: 2 tsp
Wheat germ: ½ tsp
Flavor Enhancers
Calorie-free sweetener: 1 packet
Crystal Light "On the Go" sticks: ½ packet
Liquid stevia: 5 drops
Mio: ½ tsp
Monk Fruit In The Raw Sweetener: 1 packetCalorie-free sweetener: 1 packetCrystal Light "On the Go" sticks: ½ packet