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

Week 1, Day 6

Beef Stew

3 medium       POTATO,
FLESH & SKIN, RAW, medium (2-1/4'' to 3-1/4'' dia)

3 medium
stalk  CELERY, RAW, 7.5'' - 8'' long
stalk

1 can             TOMATO
SOUP, CONDENSED, commercial, 1 can

5 medium       CARROT,
RAW, medium

1 clove           GARLIC,
RAW

1/2 tsp           OREGANO,
DRIED

1 lb                BEEF
ROUND, TIP, RAW, SLO, trim to 1/4'' fat, choice

1/2 cup          RED
PEPPER, SWEET, RAW, chopped

1/2 cup          ONION,
RAW, chopped

3/4 cups         GREEN
BEAN, CUT, FROZEN, polybag

1/2 tsp           PEPPER,
BLACK, GROUND

2 cups            WATER,
MUNICIPAL

Recipe
Servings: 4

Recipe
Instructions:

Peel and slice
carrots and add to crock pot.  Peel
and cut potatoes into small pieces and add to crock pot.  Chop celery into small pieces and add to
crock pot.  Add tomato soup and
water to cover the vegetables.  Add
diced red pepper and onion to the crock pot.  Cut beef into small pieces and add to
above ingredients.  Add 1 clove of
minced garlic, oregano, and pepper.
Turn crock pot on high for 1 to 3 hours, then turn to low and continue
cooking 6 to 10 hours.  During the
last hour, add frozen green beans.
You can also use fresh green beans cut into bite-sized pieces and added
with the red pepper and onion.  If
you would like to thicken your stew, dissolve 1 tablespoon of corn starch in 1
tablespoon of water and stir into stew.
Turn crock pot back to high until it reaches a good boil for 5 minutes.

Breakfast
Burrito with Egg, Beans, and Cheese

1/8 cup          BLACK
BEAN

1 oz               MONTEREY
JACK CHEESE, REDUCED FAT, natural

1 large           EGG,
CHICKEN, SCRAMBLED, whole

2 tbsp            SALSA,
BRAVA, can or jar

1 serving        FLOUR
TORTILLA, WHOLE WHEAT, LOWFAT, 99% fat-free

Recipe
Servings: 1.0

Recipe
Instructions:

Spread the center
of the tortilla with beans (mashed, if desired).  Top with salsa and cheese.  Spoon the lightly scrambled egg on the
top of everything.  Roll up the
burrito like an egg roll, tucking in the ends.  Heat in the microwave to just melt
cheese, about 20 seconds.

Chicken and
Veggie Tortillas

4 servings      FLOUR TORTILLA,
WHOLE WHEAT, LOWFAT, 99% fat-free

1/2 cup          BLACK
BEAN

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

1 cup             SPINACH,
BABY, Organic

1 cup             CHICKEN
BREAST, BONELESS, ROASTED, MEAT ONLY, broilers/fryers, meat only, diced

1/2 cup          CHEDDAR
CHEESE, LOWFAT, fancy shreds

Recipe
Servings: 4

Recipe
Instructions:

Rinse, drain,
and mash black beans.  Divide
ingredients between the 4 tortillas.
Fold tortillas in half and broil about 5 minutes.  You can also fold these as a wrap,
eliminate the broiling, and transport them for an on-the-run meal.

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.

Toast with
Fruit and Cheese

1 small           APPLE
W/SKIN, RAW, 4/lb (2.5'' dia)

1/4 cup          CHEESE,
CHEDDAR OR COLBY, LOWFAT, SHREDDED

2 slices          WHOLE
WHEAT BREAD, TOASTED, CP

Recipe
Servings: 2

Recipe
Instructions:

Core and slice
apple and place slices on toast.
Cover with cheese.  Heat in
microwave until cheese melts.

Turkey
Lettuce Wrap

2
outer-leafs   LETTUCE, COS OR
ROMAINE, RAW

2 tsp              MAYONNAISE,
CANOLA

2 slices          TURKEY
BREAST LUNCHMEAT, OVEN ROASTED, 'Deli Thin'

2 slices          TOMATO,
RED, RIPE, RAW, year round avg (1/2'' thick)

2 slices          ONION,
RAW, 1/8'' thick

3/4 oz            CHEDDAR
OR AMERICAN CHEESE, NONFAT, pasteurized process, slice

Recipe
Servings: 1.0

Recipe
Instructions:

Spread 1/2 of
mayo on each romaine leaf. Top with turkey and vegetables. Wrap and eat.