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Breakfast burrito
Breakfast
Fill 1 whole-wheat or corn tortilla with 2 scrambled egg whites, lightly sauteed veggies (mushrooms, onions, broccoli), 2 oz low-fat cheddar, 2 slices avocado, and hot sauce.
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Almond-berry panini
Breakfast
Spread two halves of a whole-grain English muffin or 2 mini waffles with
2 TBSP almond butter. Place slices from 4–5 strawberries between them.
Spritz with 1/2 tsp oil and grill in a preheated panini press on medium-high until toasted, or in a skillet over medium-high heat.
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Spiced oatmeal
Breakfast
Mix 1/3 cup raw oats and 1 tsp each honey, cinnamon, and nutmeg with about 1 cup hot water; stir in 2 TBSP almond butter.
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Grab 'n' go breakfast
Sprinkle 6 oz plain low-fat Greek yogurt with 1 tsp cinnamon, 1 TBSP dried tart cherries, and 10–15 slivered almonds.
Enjoy with a Pure Bar, such as Chocolate Brownie or Apple Cinnamon.
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Spicy sausage and potato
Lunch
Halve a baked potato and top with 1⁄4 cup shredded low-fat Monterey Jack or cheddar cheese.
Serve with
1 chicken sausage or a slice of turkey bacon, crumbled, and topped
with salsa, and
a side salad.
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Chicken pocket
Lunch
Combine 4 oz diced rotisserie chicken breast, 1/4 cup low-fat plain Greek yogurt, 1 medium stalk of celery, chopped, 3 TBSP diced cucumbers,
5 red grapes sliced in half, 1 TBSP Dijon mustard, 1 tsp chopped dill, and a trace of honey.
Stuff into 1/2 whole-wheat pita with romaine or spinach leaves.
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Veggie pizza
Lunch
Spread 1 whole- wheat tortilla with low-sodium tomato sauce, fresh basil leaves, and 2 oz goat cheese.
Serve with a large green salad or a side of cooked vegetables (like a frozen stir-fry mix).
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Salmon feta salad
Lunch
Toss romaine, 1/4 cup diced onions, and 1 cup each chopped tomatoes and cucumber.
Top with 3 oz wild canned salmon (drained), 1 TBSP feta, 1 TBSP olive oil, and 2 TBSP balsamic vinegar.
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Grab 'n' go lunch
Try the Vegetarian Burrito Bowl at Chipotle with cilantro-lime rice, pinto or black beans, salsa, 1 TBSP cheese, hot sauce, grilled peppers, onions, and lettuce.
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Beef fajitas
Dinner
Top a bed of sauteed onions
and bell peppers with 4 oz cooked grass-fed beef cubes and 1/2 cup brown rice.
Drizzle with sauce made
of 1 TBSP almond butter, 2 tsp
chili oil, and 1 tsp diced ginger.
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Quinoa tabbouleh salad
Dinner
Mix 3/4 cup cooked quinoa with 1/4 cup each diced tomatoes and cucumbers, 2 TBSP diced parsley, mint, and scallions.
Add 1 TBSP olive oil and lemon juice, and a pinch of sea salt and pepper to taste.
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Fish special
Dinner
Cook 3 oz tilapia, cod, or wild salmon in grill pan and serve with unlimited zucchini, asparagus, or tomatoes cooked
in low-sodium vegetable broth; drizzle with 1 TBSP olive oil and serve with 1/2 cup brown rice or whole-grain barley, or with 10–15 organic rice chips, plus salsa.
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Bunless burger
Dinner
Heat up a frozen turkey burger according to package; top with grilled onions
and mushrooms.
Place on a bed of lettuce with chopped tomatoes and sliced jalapenos. Enjoy with 1 cup of baked sweet potato fries.
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Gorilla sandwich
Snacks
Stuff 1 hollowed-out cucumber with 1/3 cup hummus.
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Hazelnut butter pear sandwich
Snacks
Cut a medium-size pear into 4–6 slices; spread
1 tsp of Justin's Chocolate Hazelnut Butter between each pair of slices.
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Apples with cheese
Snacks
Slice a large apple and top pieces with 1 oz goat cheese or Swiss cheese.
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Cottage cheese 'n' chips
Snacks
Spread 1/2 cup low-fat cottage cheese on top
of 15 whole-grain chips or crackers.
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Fruit smoothie
Snacks
Combine 1/2 banana or 1/2 peach, 3/4 cup mixed berries (fresh or frozen), and 1 cup unsweetened vanilla soy milk, low-fat milk, or plain low-fat Greek yogurt.
Makes 2 servings (keep second one in fridge for up to three days).
Enjoy with 10 almonds.
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DIY trail mix
Snacks
Enjoy 1 serving.
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