Eating Well For Heart Health Meal Plan 2,000-Calorie Level
Eating Well for Heart Health Meal Plan2,000-Calorie Level
Table of ContentsWeek 1Meal Plan.6Shopping List.7Week 2Meal Plan.8Shopping List.9Week 3Meal Plan.10Shopping List.11Week 4Meal Plan.12Shopping List.13RecipesDinner: Vegetarian.14Dinner: Fish & Seafood.18Dinner: Poultry.22Dinner: Meat.27Salad Dressings.29Recipe Index. 31The information and meal plans provided in this document are not intended to be a substitute for professional medical advice.Always consult with your physician or other qualified health provider before beginning a meal plan.Recipes and meal plans were analyzed using The Food Processor SQL Nutrition Analysis Software (version 10.9.0) fromESHA Research, Salem, OR. 2016 Eating Well, Inc. All rights reserved. Cover & recipe photography by Ken Burris.White Bean Soup(Fassoulatha), page 17
Welcome toa Healthy Meal Plan That Makes Sense.When you’re trying to eat better, sometimes you just want someone to tell youwhat to eat. You want a nutritionally balanced plan that works in the realworld. Which is to say you don’t want to cook a dozen recipes in a single day or haveto shop at 17 different stores. What’s more, you want everything on this “perfect”plan to taste delicious: after all, why would you eat anything you don’t enjoy,especially if you’re cutting calories?These meal plans are all that and more. Developed by EatingWell’s team of TestKitchen experts and registered dietitians, the plans meet high standards for “goodtaste” and “good health.” They’re designed to keep Hint: Start theyou at the calorie target that’s right for you andplan on a Sunday.The program isdesigned so thatyou’re cooking bigbatches on Day 1—and eating upleftovers later inthe week.help you limit sodium (and saturated fat)—as wellHow to Use This Program: Pick the right plan. alculate your daily calorie target. To estimate how many calories you need eachCday to stay at the weight you are right now, multiply your current weight by 12. If youwant to lose about a pound per week, subtract 500 calories from the numberyou calculated with this (x12) formula; to lose about two pounds per week, subtract1,000 calories. Round up to 1,200 calories if you’ve calculated a smaller number:below that level, it’s hard to get all the nutrients your body needs.Choose the plan that’s best for you—start with the level closest to the calorie targetyou just calculated: 1,200, 1,500, 1,800, 2,000 or 2,200. If you’re in between two, takeyour pick. Obviously, you’ll lose weight a little faster at the lower level.as get enough of nutrients, such as calcium andExample:fiber, you might be falling short. The meal plansIf your current weight ish e l p yo u m e e t t h e s e n u t r i t i o n a l n e e d s by145 poundssuggesting the very sorts of foods recommendedand your goal is toby the Dietar y Guidelines for Americans:(including low-fat dairy). And while they encouragea healthy variety, they are also practical, makinguse of leftovers so you aren’t wasting food. Finally, and perhaps best of all, the plansare completely customizable—which means you eat what you like. Because isn’t thatwhat really matters when you’re trying to create healthier habits that stick? Let’s getstarted!2 Eating Well for Heart Health Meal Plan: 2,000-Calorie Level (P.S. If you lose asubstantial amount ofweight on the plan, you maywant to run the calculationagain, as your calorie needswill have changed.) lose 1 pound per week vegetables, fruits, whole grains and lean proteins145 [lb.]x 121,740 [calories]– 500 [calories]1,240 calories1,200-calorie meal plan 2016 Eating Well, Inc. All rights reserved. Brought to you by EatingWell
How to Use This Program (continued): Customize menus to suit your tastes. Assess and adjust.Mix and match whole meals. Our meal plans are flexible, allowing you to swapmeals within a category (e.g., breakfast or dinner) and still keep calories consistent.For example, if Tuesday’s breakfast doesn’t sound good to you, you can simplyreplace it with Friday’s. Similarly, since most recipes in the plans serve four, you mayhave, and want to use, leftovers in place of a “regularly scheduled” meal. On the flipside, some weeks plan for leftovers—we’ve marked those for you—so if you didn’tmake that meal, you’ll have to adjust. Keep in mind that once you start makingchanges there’s no guarantee that your new, customized plan will be 100 percentnutritionally balanced. (And be sure to adjust your shopping list accordingly!)Are you eating enough? If you’re losing weight rapidly but also feeling very hungry,you might want to bump up to the next calorie level. We all burn calories at differentrates. The formula you used in Step 1 assumes a relatively low level of physicalactivity, so if you exercise regularly it may underestimate your calorie needs. ake single swaps. If the plan suggests a banana (105 calories) for a snack andMyou’d rather have a cup of cherries (97 calories), go for it. That said, if you findyourself noshing on higher-calorie dried cranberries instead (187 calories per 1/2 cup),be sure to subtract the extra 80 or so calories from somewhere else—you mightconsider having your sandwich at lunch open-face, for example. Find calorie countsfor common foods at the USDA’s Nutrient Database: http://ndb.nal.usda.gov.Account for extras. Our menus don’t include many (calorie-containing) beverages.Water is the best way to hydrate when you’re aiming to slim down. But if breakfastjust isn’t breakfast without a little OJ, and juice isn't on the day's plan, have some—knowing that 1/2 cup (4 ounces) deliversDon’t forget to read the calories of a whole orange, minusthe 4 grams of fiber. If you like a glasslabels! We may list a servingof wine or a beer with dinner, have it inof lemon yogurt as having 105 place of dessert or bread (a 5-ounceglass of wine or 12-ounce bottle ofcalories—but pick up one withbeer generally has 125 to 150 calories).220 calories and, over a year,Coffee and tea are freebies, even withthe extra calories could adda splash of low-fat milk—but if you usemore than ¼ cup of milk or you opt forup to more than 10 pounds!cream (or flavored creamer), be sure tocount those calories and eliminatethem somewhere else. And on the topic of extras, don’t lose count of the calories incondiments, which can pack more than you might think—2 tablespoons of ketchup,for instance, has 30 calories and 334 mg sodium! re you eating too much? If you’re trying to lose weight and following the plansAreligiously, but the scale isn’t budging, make sure you’re not underestimating yourportion sizes: measure, or weigh, everything you eat for a week and see if that jumpstarts your weight loss. If you’re still not losing—and you’re remembering that healthyweight loss is a slow-and-steady one to two pounds per week—consider dropping to alower calorie level, making sure not to dip below 1,200 calories per day. C onsider: Maybe you’re doing it just right! Give yourself credit for your smallsuccesses and don’t get down on yourself when you slip up. Just acknowledge the“mishap” and move on. Little lapses are part of every journey toward healthierhabits. You’re on your way! Hint:3 Eating Well for Heart Health Meal Plan: 2,000-Calorie Level Hint: We assume you mayalready have some ingredientsat home, and so instead of listingthem in the main shopping listwe tell you to check your pantryfor these foods. Do read thepantry list carefully, as somehealthy ingredients (e.g., quinoa)may be new to you. 2016 Eating Well, Inc. All rights reserved. Brought to you by EatingWell
“Let’s Make It Work” Cheat SheetPaging through the meal plans, you may notice some things that areconfusing or not to your liking. Don’t sweat it. Do read through this section,which offers explanations and adaptations to help you “make it work.”The problem: T he plan says to eat 1 ounce of cheese—and you don’t knowhow much that is.The solution: Generally, 1 ounce of cheese (about the size of 2 dominos) is about ¼cup shredded. But we highly recommend getting an inexpensivekitchen scale (such as the EatSmart Precision Pro digital scale, whichsells for about 25) to measure portions accurately.The problem: You really like your lattes.The solution: Many meals on the plan include a cup ofnonfat milk. If you choose to mix that milkwith espresso (and you’re not restrictingcaffeine for any reason), who are we tosay that’s not a brilliant idea? Do keep inmind, though, that 1 cup of milk is 8ounces and typically the smallestlatte you can buy is 12 ounces, soyou’ll need to adjust calories. Also,if you’re ordering out, don’t forget tospecify “nonfat” milk—the default at mostcoffee shops is 2% or whole.The problem: Eating plain yogurt isn’t your style, or at least not yet.The solution: Stir in some fresh fruit or even a teaspoon or two of a sweetener, likehoney. Or substitute a fruit-flavored yogurt. Whatever solution youchoose, be sure to account for any extra calories (and, if you’re usinga sweetener, added sugars) and subtract them from somewhere else.The problem: You get bored drinking plain water.The solution: Make it a seltzer. Better yet, make it seltzer witha squeeze of lime or a t wist of lemon. Or tr yunsweetened iced tea. If you’re craving more flavor,try splashing a little bit of 100% fruit juice into yourseltzer: 1/4 cup of cranberry juice goes a long way andcosts you only 34 calories.The problem: You like something on those steamed vegetables (or plaingrains).The solution: Sure! There are lots of ways to jazz up vegetables or grains, caloriefree. Try chopped fresh herbs, such as cilantro, parsley, dill ortarragon; a sprinkle of curry powder, garlic powder or lemon pepper;a squeeze of lemon or lime juice and/or the zest; a splash of ricevinegar, balsamic or sherry vinegar—or a couple of dashes of aflavorful hot sauce (check the sodium, though, as hot sauce can packnearly 200 mg of sodium per teaspoon).The problem: You like to switch up your snacks, but the plan repeats thesame ones.The solution: If varying your snacks helps keep you engaged,go for it! We limited the number of different snacksto keep the length of your weekly shopping listreasonable and also because some researchsuggests that people who eat the same thing dayafter day have an easier time making healthychanges. Need ideas? Consult our “Swap-InSnacks” (page 5).The problem: B lueberries aren’t in season. Buying them fresh is breakingthe bank.The solution: Consider buying frozen. Frozen fruits and vegetables are justas nutritious as fresh—sometimes even more so sincethey’re picked, and frozen, at peak ripeness. (Justdouble-check the ingredient list to make sure there are noadded sugars or salt.) To thaw, simply place your servingin the fridge overnight.4 Eating Well for Heart Health Meal Plan: 2,000-Calorie Level 2016 Eating Well, Inc. All rights reserved. Brought to you by EatingWell
Limiting sodium is importantfor heart health—andrequires some shoppingsavvy. Use these helpfulhints to guide you throughthe aisles.Swap-In SnacksSticking to the snacks (and meals) prescribed in the plans will ensure that yourday is nutritionally balanced—but it’s fine to go “off script” once in a while.Cups of yogurt or lower-sodium cottage cheese make great mini meals, as dopieces of whole fresh fruit. Or try one of these under-150-calorie picks:1. Cheesy Popcorn: Toss 1 cup of air-popped popcornwith 2 tablespoons of Parmesan and cayenne pepper to taste.75 calories; 3 g fat (2 g sat, 1 g mono); 9 mg cholesterol; 7 gcarbohydrate; 0 g added sugars; 5 g protein; 1 g fiber; 153 mgsodium; 43 mg potassium.2 . Sardines & Crackers:Shopping tips to keep sodium down Canned beans and tomatoes:Look for ones labeled “nosodium” or “low-sodium.” (These terms are regulated by the FDA and meanless than 5 mg and 140 mg per serving respectively.) Rinse beans beforeyou use them to remove some of the excess sodium. Broth: Some store-bought broth delivers close to 1,000 mg sodium/cup.Choose reduced-sodium (averaging 500 mg/cup), no-salt-added (averaging200 mg/cup) or low-sodium (140 mg or less/cup) stock or broth. Some arelower in sodium, but not labeled as such—so compare among brands. Breads and cereals: Most store-bought breads, including rolls, pitabread and regular sandwich slices, have a significant amount of salt added tothem. Compare nutrition information when choosing. (As a point of reference, themultigrain sandwich thin in these plans has a relatively low 170 mg of sodium.) M eat, poultry and seafood:Check labels to avoid meat,especially turkey and pork, “enhanced” with a sodium solution. Cheeses:Many cheeses, including Cheddar, feta and Parmesan, arehigh in sodium—which is one reason you’ll see a lot of Swiss, a cheesethat’s naturally lower in sodium, in these meal plans. If you’re planning tomake a switch, consider that you’re likely adding sodium.5 Eating Well for Heart Health Meal Plan: 2,000-Calorie Level Top a whole - grainScandinavian-style cracker (e.g., Wasa, RyKrisp) with 2 to 3canned sardines, preferably packed in olive oil. Finish with asqueeze of lemon. 64 calories; 2 g fat (0 g sat, 1 g mono); 20 mgcholesterol; 8 g carbohydrate; 0 g added sugars; 4 g protein; 1 gfiber; 94 mg sodium; 102 mg potassium.3. Pistachios & Cherries: Combine ½ ounce dried cherries with ½ ounceunsalted shelled pistachios. 106 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 23g carbohydrate; 0 g added sugars; 1 g protein; 1 g fiber; 0 mg sodium; 293 mg potassium.4. Chocolate & Nut Butter Bites: Top a 1/4-ouncesquare of bittersweet chocolate with ½ teaspoon of almondbutter (or your favorite nut butter). 79 calories; 6 g fat (2 g sat, 1 gmono); 0 mg cholesterol; 9 g carbohydrate; 6 g added sugars;1 g protein; 1 g fiber; 12 mg sodium; 20 mg potassium.5. Pears & Blue Cheese:Top 1 cup sliced water-packed canned pearswith 1 tablespoon crumbled blue cheese. 96 calories; 2 g fat (1 g sat, 1 g mono);5 mg cholesterol; 19 g carbohydrate; 0 g added sugars; 2 g protein; 4 g fiber; 104 mgsodium; 147 mg potassium.6. Hummus & Vegetables:Dip 3/4 cup mixedvegetables (e.g., baby carrots, cherry tomatoes, red bell pepperslices) into 3 tablespoons prepared hummus. 108 calories; 5 g fat(1 g sat, 2 g mono); 0 mg cholesterol; 13 g carbohydrate; 0 gadded sugars; 5 g protein; 5 g fiber; 196 mg sodium; 274 mgpotassium. 2016 Eating Well, Inc. All rights reserved. Brought to you by EatingWell
Week One: 2,000-Calorie Meal PlanEVENING SNACKDINNERAFTERNOON SNACKLUNCHMORNING SNACKBREAKFASTDAY 1DAY 2Blue indicates recipes in this book.indicates leftovers.DAY 3DAY 4DAY 5Scramble: Lightly coat panwith cooking spray; add1/2 cup nonfat egg substitute, 1/2 cup mushrooms, 1Tbsp. each red bell pepper and scallions, 11/4 oz.low-fat Swiss cheese 1461 multigrain sandwichthin, toasted 1001 medium banana 1053/4 cup apple cider 901 cup spoon-sizeshredded wheatcereal 1673 Tbsp. dried tart cherries 851 cup skim milk 831 pear 1036 oz. nonfat plainGreek yogurt, 1/2 cupblueberries and 1 slicedmedium banana toppedwith 1/2 cup low-fatgranola with fruit 4051 cup cooked oatmeal 1663 Tbsp. dried tartcherries 851 cup skim milk 833/4 cup blueberries 63Egg sandwich: Lightly coatpan with cooking sprayand scramble 1/2 cupnonfat egg substitute;serve on 1 multigrainsandwich thin 1721 medium banana 1051 kiwi 421 cup skim milk 831/2 cup apple cider 60Total Calories Total Calories 438Total Calories Total Calories Total Calories 18 unsalted dry-roastedalmonds 1546 oz. nonfat plainGreek yogurt 6 dried apricot halves 100511 pear 1031 Tbsp. unsalted creamypeanut butter 94Total Calories Total Calories 151Total Calories 441154Salad: 2 cups mixed saladgreens, 12 cherry tomatoes and 3 Tbsp. walnutswith 1 Tbsp. RaspberryVinaigrette 2844 multigrain crispbreads 956 oz. nonfat plainGreek yogurt 100North Country BraisedChicken 2682 multigrain crispbreads 481 medium banana 1052 gingersnap cookies 58Total Calories Total Calories 479479405197Total Calories 634Total Calories 95198Total Calories Total Calories 618Total Calories Total Calories 509Total Calories Total Calories 95Total Calories Total Calories Sweet & Sour Tofu 2751 cup cooked brownrice 21811/2 cups steamed sugarsnap peas with 1 tsp.sesame oil 1411 medium apple 11/2 cups 1% cottage cheese(no salt added) 2441 cup cantaloupe 5411/2 Tbsp. unsalted creamypeanut butter 1412 multigrain crispbreads 486 dried apricot halves 514 multigrain crispbreads 95North Country BraisedChicken 2681 cup whole-wheat fettuccine with 1 tsp. olive oil 2146 spears steamed broccoliwith a squeeze of lemon 783/4 cup cooked peas & carrotswith a pinch of thyme 584 Tbsp. white beanhummus 11912 baby carrots 4212 cherry tomatoes 376 oz. nonfat plain Greekyogurt, 11/2 cups dicedcantaloupe and 1 slicedmedium banana toppedwith 1/2 cup low-fatgranola with fruit 4455 Tbsp. white beanhummus 14812 baby carrots 42190462Veggie sandwich: 2 oz.low-fat Swiss cheese,3 tomato slices, 1/4 cup alfalfa sprouts and 1Tbsp. cholesterol-freemayonnaise on 1 multi grain sandwich thin 2601 medium apple 9518 unsalted dry-roastedalmonds 1544 Tbsp. white bean hummus:Puree 16-oz. can greatnorthern beans, 2 Tbsp.olive oil, 2 tsp. lemonjuice, 1 garlic clove, 1 tsp.dried thyme and pepperto taste. Makes 11/3 c. 11912 baby carrots 421613974451 cup spoon-sizeshredded wheatcereal 1671 cup skim milk 831 medium banana 1051 cup blueberries 84Egg sandwich: Lightly coatpan with cooking sprayand scramble 1/2 cupnonfat egg substitutewith 2 oz. low-fat Swisscheese; serve on1 multigrain sandwichthin 2701 pear 1031 cup skim milk 83Total Calories Total Calories 4394561 medium apple 951 Tbsp. unsalted creamypeanut butter 941 medium banana 1052 multigrain crispbreads 48Total Calories Total Calories 189153Veggie sandwich: 2 oz.low-fat Swiss cheese,3 tomato slices, 1/4 cup alfalfa sprouts and 1Tbsp. cholesterol-freemayonnaise on 1 multi grain sandwich thin 2606 oz. nonfat plainGreek yogurt 1001/4 cup low-fat granola withfruit 79Salad: 2 cups mixedsalad greens, 12 cherrytomatoes, 1/4 cupalfalfa sprouts and3 Tbsp. walnuts with1 Tbsp. RaspberryVinaigrette 2866 oz. nonfat plainGreek yogurt 1001/4 cup low-fat granolawith fruit 79Total Calories Total Calories 4394653 Tbsp. dried tart cherries 8518 unsalted dry-roastedalmonds 1544 Tbsp. white beanhummus 1194 multigrain crispbreads 951 medium apple 951 Tbsp. unsalted creamypeanut butter 94Total Calories Total Calories Total Calories Total Calories 193Grilled Rosemary-SalmonSkewers 1721 cup cooked quinoa 222Salad: 2 cups babyspinach, 1/2 cuptomato slices and2 Tbsp. walnuts with1 Tbsp. RaspberryVinaigrette 207Total Calories Total Calories 601DAY 72 oz. low-fat Swisscheese 984 multigrain crispbreads 95Paprika-Herb RubbedChicken 127Confetti couscous: 1 cupcooked whole-wheatcouscous mixed with1 Tbsp. each diced redbell pepper, scallions, 2Tbsp. walnuts and 1 tsp.extra-virgin olive oil 41511/2 cups steamed greenbeans with a squeezeof lemon 66146487DAY 6608239214189Pork Chops withOrange-Soy Sauce 16211/3 cups cooked quickcooking barley with 2Tbsp. scallions 26211/2 cups cooked spinachwith 1 tsp. sesame oil 137Cajun Pecan-CrustedCatfish 3023/4 cup cooked brownrice 1641 medium baked sweetpotato 1031 cup cooked collardgreens 61Turkey with BlueberryPan Sauce 2201 cup cooked wholewheat orzo and 1 Tbsp.chopped unsalted dryroasted almonds with 1tsp. olive oil 28811/2 cups steamed sugarsnap peas with 1 tsp.sesame oil 141Total Calories Total Calories 630Total Calories 5616491/2 cup 1% cottage cheese(no salt added) with1 cup blueberries 16536 dark chocolate chips 1173/4 cup vanilla or strawberrynonfat frozen yogurt 1433/4 cup vanilla or strawberrynonfat frozen yogurt 1433/4 cup vanilla or strawberrynonfat frozen yogurt 1431 pear 1031/2 cup vanilla or strawberrynonfat frozen yogurt 95Total Calories Total Calories Total Calories Total Calories Total Calories Total Calories 103Total Calories 1651176 Eating Well for Heart Health Meal Plan: 2,000-Calorie Level 143143143 2016 Eating Well, Inc. All rights reserved. Brought to you by EatingWell95
Week One: Shopping ListThis list outlines everything you need to make all the recipes for the week, plus all the sides and snacks for ONE person to follow the plan.Shop For:ProduceFruit 4 medium apples 7 medium bananas 5½ cups blueberries 1 cantaloupe 1 kiwi 3 lemons 8 medium pearsVegetables 1 cup alfalfa sprouts 1 green bell pepper 2 red bell peppers ½ lb. broccoli spears 1 lb. baby carrots ½ lb. green beans ½ cup sliced mushrooms 1 large rutabaga 4 cups mixed salad greens(about 4 oz.) 1 bunch scallions 2 medium shallots 2 cups baby spinach (about2 oz.) 1 lb. sugar snap peas 1 medium sweet potato(about 4 oz.) 8 cups cherry tomatoes 2 tomatoesFresh Herbs ginger (2-inch piece) 1 bunch rosemary 1 bunch thymeOils, Vinegars & CondimentsMeat & Seafood grapeseed oil raspberry vinegar 3 lb. boneless, skinlesschicken breast 1 lb. turkey breast tenderloin 1½-13/4 lb. pork loin chops 1 lb. farm-raised catfishfillets 1 lb. wild salmon filletsDry Goods 2 cups corn flakes 2 cups spoon-sizeshredded wheat 1½ cups low-fat granolawith fruit 22 multigrain crispbreads,such as Wasa 2 gingersnap cookiesBread 5 multigrain sandwich thinsCanned & Bottled Goods 1 20-oz. can pineapplechunks with juice 1 16-oz. cans great northernbeansRefrigerator Items 2½ cups apple cider 1 cup orange juice 14 oz. firm tofuDairy ½ cup nonfat buttermilk 6 6-oz. containers nonfatplain yogurt 2 cups 1% fat cottagecheese (no salt added) 7 oz. sliced, low-fat Swisscheese 1½ cups fat-free pasteurizedegg substitute7 Eating Well for Heart Health Meal Plan: 2,000-Calorie Level Freezer 1 cup frozen collard greens 3/4 cup frozen peas andcarrots 1½ cups frozen spinach 23/4 cups vanilla orstrawberry nonfat frozenyogurtCheck Your PantryFor:Oils, Vinegars & Condiments extra-virgin olive oil canola oil sesame oil balsamic vinegar rice vinegar reduced-sodium soy sauce hot sauce ketchup cholesterol-free mayonnaise nonstick cooking sprayFlavorings salt kosher salt pepper chili powder garlic salt herbes de Provence oregano paprika thyme onions, red and white garlicDry Goods whole-wheat fettuccine whole-wheat orzo quick-cooking barley whole-wheat couscous quinoa medium-grain brown rice all-purpose flour rolled oats dark chocolate chips brown sugar cornstarchNuts, Seeds & Fruits peanut butter, unsalted whole unsalted almonds whole unsalted pecans walnuts dried apricots dried tart cherriesCanned & Bottled Goods reduced-sodium chickenbrothRefrigerator Items skim milk 2016 Eating Well, Inc. All rights reserved. Brought to you by EatingWell
Week Two: 2,000-Calorie Meal PlanEVENING SNACKDINNERAFTERNOON SNACKLUNCHMORNING SNACKBREAKFASTDAY 1DAY 22 oat waffles 3/4 cup strawberries 6 oz. nonfat plainGreek yogurt 1 medium banana 1/2 cup orange juice 100105611 cup spoon-sizeshredded wheatcereal 1671 cup skim milk 83Fruit salad: 11/2 cupsdiced strawberriesand 2 diced kiwis 170Total Calories 445Total Calories 13940420Blue indicates recipes in this book.indicates leftovers.DAY 3DAY 4DAY 51 cup cooked oatmeal 1662 Tbsp. golden raisins 621 cup skim milk 831 medium banana 1052 oat waffles 139Fruit salad: 11/2 cups dicedstrawberries and 2diced kiwis 1646 oz. nonfat plainGreek yogurt 1001 cup spoon-sizeshredded wheatcereal 1671 cup skim milk 831 medium banana 1051/2 cup orange juice 616 oz. nonfat plainGreek yogurt 1 medium banana Fruit salad: 11/2 cupsdiced strawberriesand 2 diced kiwis 1/2 cup orange juice Total Calories Total Calories Total Calories Total Calories 4162 prunes 4612 unsalted dry-roastedalmonds 1031 Tbsp. unsalted creamypeanut butter 942 brown-rice cakes 702 prunes 4618 unsalted dry-roastedalmonds 154Total Calories Total Calories Total Calories 2 oz. low-fat Swiss cheese 982 multigrain crispbreads 48Total Calories 149164403Veggie sandwich: 1 oz. lowfat Swiss cheese, 3 tomato slices, 1/2 avocado(sliced) and 1 Tbsp. cholesterol-free mayonnaise on 2 slices toastedmultigrain bread 3611 pear 103White Bean Soup (Fassoulatha) 2581 whole-wheat roll 74Salad: 2 cups mixed saladgreens, 12 cherrytomatoes and 1 cupsliced cucumber with 1Tbsp. Honey-MustardVinaigrette 153Veggie sandwich: 2 oz. lowfat Swiss cheese, 3 tomato slices, 1/2 avocado(sliced) and 1 Tbsp. cholesterol-free mayonnaise on 2 slices toastedmultigrain bread 4101 medium apple 95Total Calories Total Calories Total Calories Total Calories 5381/4 cup hummus 9 baby carrots 15 sugar snap peas 1043221Total Calories 1574851 Tbsp. unsalted creamypeanut butter 942 brown-rice cakes 702 oz. low-fat Swisscheese 983 multigrain crispbreads 723 Tbsp. hummus 12 baby carrots 12 cherry tomatoes Total Calories Total Calories Total Calories 164170White Bean Soup (Fassoulatha) 2581 whole-wheat roll 74Salad: 2 cups mixedsalad greens, 12 cherrytomatoes, 1 cup peeledcucumber and 3 Tbsp.walnuts with 1 Tbsp.Honey-MustardVinaigrette 300Tofu with Peanut-GingerSauce 22111/2 cups cooked brownrice 32811/2 cups steamed broccoliwith a squeeze oflemon 82Total Calories Total Calories 6325057842374162 Tbsp. unsalted creamypeanut butter 1881 brown-rice cake 353 Tbsp. hummus 15 baby carrots 15 sugar snap peas Total Calories Total Calories DAY 7100105164611 cup cooked oatmeal 1663 Tbsp. golden raisins 931 cup skim milk 831 pear 103430Total Calories 785321157223152Tuna sandwich: 6 oz.canned light tuna in water(no salt added), drained,mixed with 2 Tbsp. scallions and 1 Tbsp. cholesterol-free mayonnaisewith 3 t omato slices on2 slices toasted multigrain bread 3931 pear 103Veggie cottage cheese:11/2 cups 1% cottagecheese (no salt added)topped with 18 cherrytomatoes and 1 cup eachdiced red bell pepperand cucumber and 1Tbsp. Honey-MustardVinaigrette 4431 medium apple 95Total Calories Total Calories 4965382 oz. low-fat Swisscheese 982 multigrain crispbreads 482 oz. low-fat Swisscheese 982 multigrain crispbreads 48Total Calories Total Calories 146146Total Calories 236Hummus sandwich: 1/4 cuphummus, 3 tomato slicesand 2 oz. low-fat Swisscheese on 2 slices toastedmultigrain bread 3511 medium banana 105Total Calories 45612 baby carrots 424 multigrain crispbreads 95Total Calories 137Lemon & Dill Chicken 170Roasted potatoes: 11/2cups red potatoes,with skin, roasted with1 tsp. olive oil 19811/2 cups steamed greenbeans with a squeezeof lemon 66Salad: 2 cups mixed saladgreens, 12 cherrytomatoes and 1 Tbsp.walnuts with 1 Tbsp.Honey-MustardVinaigrette 188Chipotle-&-OrangeGrilled Chicken 1501 medium baked sweetpotato 103Corn sauté: 1 cup corn and2 Tbsp. scallions sautéedwith 1 tsp. olive oil 176Salad: 2 cups mixed saladgreens, 12 cherrytomatoes and 1 Tbsp.walnuts with 1 Tbsp.Honey-MustardVinaigrette 188Baked Curried Brown Rice& Lentil Pilaf 338Roasted cauliflower: 11/2cups cauliflower roastedwith 2 tsp. olive oil 120Salad: 2 cups mixed saladgreens and 12 cherrytomatoes with 1 Tbsp.Honey-MustardVinaigrette 139Poached Salmon withCreamy PiccataSauce 22911/2 cups cooked quinoa 33310 spears steamedasparagus 33Total Calories Total Calories Total Calories 597Total Calories 1/2 cup 1% cottage cheese(no salt added) with 1/2cup fresh pineapple 122Total Calories 631Total Calories 6546171/2 cup vanilla or strawberrynonfat frozen yogurt 953/4 cup vanilla or strawberrynonfat frozen yogurt 1436 oz. nonfat plainGreek yogurt 1003/4 cup vanilla or strawberrynonfat frozen yogurt 143Total Calories Total Calories Total Calories Total Calories Total Calories 100Total Calories 8 Eating Well for Heart Health Meal Plan: 2,000-Calorie Level 951436225953/4 cup vanilla or strawberrynonfat frozen yogurt 1431431 medium apple 9511/2 Tbsp. unsalted creamypeanut butter 141Thyme- & Sesame-CrustedHalibut 2251 cup mashed butternutsquash topped with3 Tbsp. toastedwalnuts 241Salad: 2 cups mixed saladgreens and 1 oz. dicedpart-skim mozzarellacheese with 1 Tbsp.Honey-MustardVinaigrette 1881/2 cup 1% cottage cheese(no salt added) with 3/4cup fresh pineapple 143143445146200Veggie cottage cheese:11/2 cups 1% cottagecheese (no salt added)topped with 18 cherrytomatoes, 1 cup eachdiced red bell pepperand cucumber and 1Tbsp. Honey-MustardVinaigrett
plan on a Sunday. The program is designed so that you’re cooking big batches on Day 1— and eating up leftovers later in the week. a Healthy Meal Plan That Makes Sense. 145 [lb.] x 12 1,740 [calories] – 500 [calories] 1,240 calories 1,200-calorie meal plan How to Use This Prog
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6. Detection of Eating Disorders 63 7. Diagnosis of Eating Disorders 73 8. Interventions at the Different Levels of Care in the Management of Eating Disorders 81 9. Treatment of Eating Disorders 91 10. Assessment of Eating Disorders 179 11. Prognosis of Eating Disorders 191 12. Legal Aspects Concerning Individuals with Eating Disorders in Spain 195
10 tips och tricks för att lyckas med ert sap-projekt 20 SAPSANYTT 2/2015 De flesta projektledare känner säkert till Cobb’s paradox. Martin Cobb verkade som CIO för sekretariatet för Treasury Board of Canada 1995 då han ställde frågan
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Hotell För hotell anges de tre klasserna A/B, C och D. Det betyder att den "normala" standarden C är acceptabel men att motiven för en högre standard är starka. Ljudklass C motsvarar de tidigare normkraven för hotell, ljudklass A/B motsvarar kraven för moderna hotell med hög standard och ljudklass D kan användas vid
LÄS NOGGRANT FÖLJANDE VILLKOR FÖR APPLE DEVELOPER PROGRAM LICENCE . Apple Developer Program License Agreement Syfte Du vill använda Apple-mjukvara (enligt definitionen nedan) för att utveckla en eller flera Applikationer (enligt definitionen nedan) för Apple-märkta produkter. . Applikationer som utvecklas för iOS-produkter, Apple .
eating and may not be able to stop even if they want to. Eating habits is used as a way to cope with challenging emotions. A person with Binge Eating Disorder will often have a range of identifiable eating habits. These can include eating very quickly, eating when they are not physically hungry and continuing to eat even when they are full,
Binge Eating Disorder: Basic Criteria continued B. The binge-eating episodes are associated with 3 (or more) of the following: 1. Eating much more rapidly than normal 2. Eating until feeling uncomfortably full 3. Eating large amounts of food when not feeling physically hungry 4. Eating alone because of feeling embarrassed by how much one is .
