Recipe Listing for 25-50-25 - 1500-1700
calories

Week 1, Day 3

Berries and
Maple Cream

3/4 cups         SOUR
CREAM, NONFAT

1/4 cup          MAPLE
FLAVORED SYRUP, SUGAR FREE, 'Cozy Cottage' w/Splenda

1 cup             BLUEBERRY,
RAW, unthawed

1 cup             RASPBERRY,
RAW

Recipe
Servings: 4

Recipe
Instructions:

Combine Maple
Syrup with Sour cream.Mix choice of berries and top with cream mixture.

Fruit and
Yogurt Smoothie

6 oz               APPLE
JUICE, UNSWEETENED, can or bottled , no added Vit-C

1/2 medium    BANANA, RAW, medium, 7'' - 7
7/8'' long

4 oz               YOGURT,
VANILLA, NONFAT, 'Light 'N Fit' w/A&D added, aspartame & fructose

1 cup             STRAWBERRY,
RAW, sliced

1 tbsp            FLAX
SEED

1 scoop          WHEY
PROTEIN COMPLEX, 'Proplex+'

Recipe
Servings: 1.0

Recipe
Instructions:

Put all
ingredients in a blender and blend.
Remember to grind the flax seeds before adding them to the smoothie.

Roasted
Vegetable Medley

1 medium
head  CAULIFLOWER, RAW, medium (5-6''
dia)

1 stalk            BROCCOLI,
RAW

2 medium       RED PEPPER,
SWEET, RAW, 2.75'' long, 2.5'' dia

2 medium       GREEN
PEPPER, SWEET, RAW (BELL), 2.75'' long, 2.5'' dia

3 medium       CARROT,
RAW, medium

2 medium       ONION, RAW,
2.5'' dia

1 medium       ZUCCHINI
W/SKIN, RAW, Summer squash

2 tbsp            OLIVE
OIL, salad or cooking

2 tbsp            BALSAMIC
VINEGAR

3 cloves         GARLIC,
RAW

Recipe
Servings: 6

Recipe
Instructions:

Peel
carrots.  Cut all vegetables into
large pieces.  Toss with oil,
vinegar, and minced garlic.  Roast
in a 400 degree oven about 40-50 minutes.
Turn vegetables several times while roasting.  This recipe is only a guide.  Add any vegetables you like.  Minimize calories and extra
carbohydrates by avoiding starchy vegetables like potatoes.

Spinach
Salad

3 cups            SPINACH,
RAW

1/2 cup          ONION,
RAW, sliced

1 tbsp            SALAD
DRESSING, ITALIAN, Italian 'Viva Italian! Light'

Recipe
Servings: 1.0

Recipe
Instructions:

Tuna Salad
Sandwich

1 can             TUNA,
WHITE, CANNED IN WATER, drained solids

3 tbsp            SALAD
DRESSING, MAYO-TYPE, NONFAT

2 medium
leaf   BUTTERHEAD LETTUCE, RAW,
include Boston & Bibb types

1 tbsp            PICKLE
RELISH, SWEET

4 slices          WHOLE
WHEAT BREAD, CP

Recipe
Servings: 2

Recipe
Instructions:

Combine tuna,
mayo and relish in a small bowl. Season with salt and pepper to taste. Mix
thoroughly, stirring in 1-1/4 tsp. of the relish juice for added tartness, if
desired. Divide mixture between half the bread slices. Top with lettuce leaf
and remaining slice of bread.