MEALS

BREAKFAST

Fresh Satsumas

Fresh off the tree Satsumas

Breakfast with Fresh Satsuma Juice ( 4oz ), Hash Browns (1/4 cup), Eggo Waffle, 

Jimmy Dean Sausage and Homemade Fruit Syrup (2 tbsp)

Cals 311      Carbs  44      Fat  11       Protein  8

LUNCH

 Angel hair Pasta(1/4 cup) with Shrimp and Lemon Pepper Sauce (1 Tbsp)  and Greens Beans (1/2 cup) and Sliced Almonds (1/2 tbsp)

Cals 431      Carbs  36       Fat 19        Protein 27

World Harbors Lemon Pepper Garlic Sauce

Nutrition Information on Tips page.

2 Tbsps

Cals 15       Carbs 3        Fat 0        Protein  0

DINNER

Chicken Breast ( 3 oz) with Roasted Potatoes ( 1/2 cup) and Broccoli (1/2 cup)

Cals 180        Carbs  20        Fat  1        Protein 22

MEALS

BREAKFAST

Eggo Waffle, Hash Browns, Jimmy Dean Sausage and Homemade Fruit Syrup

LUNCH 

Chicken Tacos with beans and diced Tomatoes, 

Mission Carb Balance Tortillas with Lettuce

DINNER 

 

Chicken Breast with Lemon Pepper Garlic Sauce and Panko and Broccoli

MEALS

BREAKFAST 

Eggo Waffle with Homemade Syrup, Jimmy Dean Sausage patty,  Hash browns (1/2 cup, 3 oz), 

Satsuma (same as Tangerine) about 2 1/2 “ diameter.  Coffee with Coffee-mate (1 teas)

Cals 246     Carbs  39     Fat  11   Protein  7

LUNCH

Chicken Tacos with beans and diced Tomatoes, 

Mission Carb Balance Tortillas with Lettuce

Cals 153        Carbs  29        Fat  5      Protein  16

DINNER 

Pork Chop (3 oz) with Shredded Carrots(1/2 cup) Glazed with Orange Marmelade ( 1 teas) and Ginger (1/8 teas) and Hash Browns (1/2 cup)

Cals 233        Carbs  27        Fat  6        Protein  17

MEALS

 BREAKFAST

Eggo Home-style Waffle, Homemade Fruit Syrup, Jimmy Dean Sausage, 

Yukon Potatoes 1/2 cup, Grape Tomatoes (6) 

Cals 259    Carbs  32        Fat  11        Protein  8

LUNCH

Taco Lunch

Chicken Taco with Pinto Beans ( 1/4 cup), Mission Carb Balanced Whole Wheat Tortillias (2),

Iceberg Lettuce (3 leaves),  Heredez Salsa Verde (2 tbsps)

Cals 213       Carbs  39        Fat 3        Protein  15

DINNER

Picante Chicken with Potatoes and Tomatoes

Chicken Breast pieces (4oz),  Yukon Potatoes (1/2 cup), Grape Tomatoes (6), Picante Sauce (2 Tbsp),

Green Beans (1 cup), Sweet Potato Souffle (1/2 cup) 

Cals 313        Carbs  46        Fat 2        Protein  25

MEALS

BREAKFAST

Eggo Waffle with Homemade Syrup, Hash Browns, Jimmy Dean Sausage and Grilled Tomatoes

LUNCH

Baked Salmon, Potatoes, Onions, Olives, Mushroom and Tomatoes Compote

DINNER

Pork Chops (2- 2oz chops), Sweet Potato (1/2 cup), Green Beans with green Olives and Almond slices.

MEALS

BREAKFAST

Eggo Home-style Waffle and Jimmy Dean Sausage with Homemade Fruit Syrup

Cals 203    Carbs 19   Fat 11    Protein 6

LUNCH

Pork Shoulder Hash

Pork shoulder (3 oz, Ora-Ida Hash browns (1/3 cup), Roma tomato (1)

Cals 343    Carbs 22    Fat 19    Protein 22

DINNER

Half Stuff Bell Pepper , Green Beans with Canadian Bacon ( 1 slice) and Yukon Potatoes (1/4 cup)

Cals 123     Carbs 8    Fat .5    Protein 10

 

MEALS

 Brownies Low Calories & Low Carbs

Ingredents:

• 1/3 cup Whole Wheat Flour ( you can use all purpose flour)
• 1/3 Cocoa Powder, Hershey's Natural Unsweetened
• 3 tsp Folger's Classic Roast, Instant Coffee Crystals 
• 1 tsp Baking Powder 
• 1/4 tsp Baking Soda 
• 1/4 tsp Salt 
• 1/3 cup Stevia in the Raw 
• 6 tbsp All Whites 100% Liquid Egg Whites 3Tbsp= 1 large egg 
• 1 tsp Vanilla Extract 
• 1/3 cup Great Value Instant Nonfat Dry Milk Powdered Mixed with 1/3 cup water.
• 1 serving Beech Nut Prunes (baby food 2.5 oz jar) 
• 1/8 tsp chipotle dry seasoning 

Instructions: 

Mix all dry ingredients together in a bowl. Add liquid ingredients. Stir until well combined. Bake in a greased (I use cooking spray) 8” x 8” baking pan 30 minutes at 350 F. Let cool before cutting. 

Optional top with 1/2 teaspoon of powdered sugar.

Tips

Coffee and chipotle seasoning can be omitted if you prefer.

Serving Size: Makes 16 pieces (about 1 1/2” x 1 1/2” each.

Cals 21.3    Carbs 4.1    Fat .2    Prptein 1.5

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Lemon Almond Cake

Ingredients:5 serving Bob's Red Mill Almond Flour - per 1/4 Cup 
3 serving Stevia in the Raw, 
3 large egg, fresh, whole, raw 
1 fruit without seeds, Lemons 
.25 tsp Baking Powder, 
4 tbsp Almonds - sliced 

Instructions:

Cut lemon in wedges and remove all white membrane in middle. Place cut lemon in bowl with about 1/4 cup water, loosely cover and cook in microwave for about 6 minutes. Lemon and peel should be very soft. Place lemon mixture in food processor, pulse until pureed. Add almond flour and stevia to lemon mixture and pulse to combine. Add eggs and baking powder, continue to pulse until all combined. If too thick a drop or two of water. Mixture will be on the thick side but pourable. Pour into a greased baking pan. Top with sliced almonds. I use a 6-inch square pan. Do not put in a large pancake will be too thin. Bake at 350 F for 40-45 minutes. Let cool for 30 minutes before cutting or it will not cut evenly.  

Serving Size: makes 8 servings ( 3" long x 1 1/2" wide) For half the calories & carbs cut into 16 pieces.  (1 1/2 “ x 1 1/2” )

Cals  151.0    Carbs   6.1    Fat 12.5    Protein 7.0