LOW FAT MENU FOR TWO

MEAL #: Side dishes are in ITALICS INGREDIENTS: Side dish ingredients are in ITALICS 15 oz can FF, less sodium chicken broth lb turkey tenders, cubed 1 c uncooked orzo (rice shaped pasta) 1 c frozen green peas, thawed ( c grated Parmesan cheese, divided) (Salt, pepper, t dried basil or oregano) pkg spinach 1 grapefruit, peeled and segmented (FF dressing, RF margarine, garlic powder) loaf French bread, sliced 1 c instant brown rice (2 T lime juice) 2 T chopped cilantro 1 c bottled salsa 15 oz can black beans, drained and rinsed 4 tortillas 15 oz can FF refried beans c part skim mozzarella cheese 1 bunch Romaine lettuce, chopped 1 avocado, peeled and sliced (FF dressing, FF croutons, FF spray) 4 tortillas, cut into wedges Salsa lb turkey tenders 1 c beef broth 1 packet onion soup mix 1 c fresh mushrooms (3 T flour) 1 c instant brown rice 1 crown broccoli, steamed (2 T RF Promise, 2 t lemon juice)

ANY STORE
INSTRUCTIONS: Side dish instructions are in ITALICS Bring broth and 1 c water to a boil. Add turkey and pasta; bring back to a boil before reducing heat and simmering 12 minutes. Stir occasionally. Remove from heat, stir in peas, half of cheese and seasonings. Top w/ remaining cheese and serve. Toss salad w/ dressing and serve w/ fruit. Melt Promise, spread on bread and sprinkle w/ garlic powder before toasting under broiler.

IMPORTANT: This low-fat plan is NOT a weight loss program! This is a BASIC low-fat meal plan based on the GENERAL GUIDELINES found in most lowfat eating plans. Serving portions should be adapted to meet your dietary needs.

Meal 1

Turkey w/ Orzo
Spinach Grapefruit Salad Garlic Toast

Meal 2

Bean and Rice Burrito

Green Salad Chips and Salsa

Prepare rice according to package directions, adding lime juice and cilantro to water. Heat salsa and beans together in a pot ~5 minutes. Microwave tortillas ~25 seconds in a damp paper towel to warm and prevent cracking. Spread refried beans on each tortilla. Top w/ rice, black bean mixture and cheese. Wrap and serve. Toss salad w/ dressing. Spray tops of tortillas and bake on a sprayed cookie sheet at 400 F for 10 minutes to crisp. Serve w/ remaining salsa.

Meal 3

Crock Pot

Savory Turkey Stroganoff

Steamed Rice Lemon Butter Broccoli Meal 4

In blender, puree broth, soup mix and flour. Pour over mushrooms and turkey in crock pot. Cook on low 6-8 hours. Before serving, break up turkey and stir with gravy. Serve over steamed rice. Melt Promise in microwave and mix in lemon juice. Toss w/steamed broccoli.

Shrimp in Tomato Feta Sauce

Parmesan Zucchini Toasted French Bread Meal 5 Easy Meal

Creamy Roast Beef Pitas

Veggies n Dip Pita Crisps
(Staples are in parenthesis) Copyright 2012, E-mealz, Inc.

LOW FAT MENU for TWO ANY STORE

Grocery List
*To eliminate a particular meal, cross out each grocery item with that corresponding meal number. Prices & availability of grocery items may vary from store to store.

MEAL # ---------1,4 2 5 5 ---------1,4 1 2 2 2 3 3 4,5 4 5 5 ----------1,3 ---------1 4 ---------2,4 4 5 ---------1 2 2 2 3 3 4 ---------1 2,3

X X

GROCERY ITEM DELI / BAKERY 1 loaf French bread 1 pkg tortillas 1 pkg wheat pita bread, (6 ct) lb reduced sodium roast beef PRODUCE 10 oz pkg baby spinach 1 grapefruit 1 bunch cilantro 1 bunch romaine lettuce 1 avocado 4 oz fresh mushrooms 1 crown broccoli 1 red bell pepper 2 zucchini 2 Roma tomatoes 1 green bell pepper MEATS 1 lb turkey breast tenders FROZEN 1 lb frozen green peas 14 oz bag large, raw frozen shrimp, (41-60) DAIRY/REFRIG 8 oz bag RF shredded mozzarella cheese 4 oz container RF Feta cheese 8 oz FF cream cheese CANNED / BOTTLED 15 oz can FF reduced sodium chicken broth 24 oz jar chunky salsa 15 oz can black beans 15 oz can FF refried beans 15 oz can FF reduced sodium beef broth 1 pkt onion soup mix 14 oz can No Salt Added diced tomatoes PACKAGED/BOXED 16 oz box orzo 1 lb box instant brown rice

OTHER GROCERIES I NEED:

X X

Copyright 2012, E-mealz, Inc.

Staples Needed For Each Meal:

Meal 1
Parmesan Basil or oregano FF dressing RF margarine Garlic powder

Meal 2
Lime juice FF dressing FF croutons FF spray

Meal 3
Flour RF Margarine Lemon juice

Meal 4
Olive oil 1 onion Garlic Dill Italian seasoning Parmesan

Meal 5
Onion FF milk Horseradish FF Ranch FF cooking spray Garlic salt

Low Fat Daily Staples:

Sea or kosher salt/pepper FF cooking spray Vinegar Vegetable and Olive oil FF dressing Egg substitute

FF = Fat free LF = Low fat RF = Reduced fat