Ingredients: (Egg) Quantity: 3
(Lite Mayo) Quantity: 2 TBSP
(Mustard) Quantity: 2 TBSP
(Steak Sauce) Quantity: 1 TSP
(Paprika) Quantity: As Needed
OK now I will show you how I Prepare And Cook Fast to accomodate my busy daily routien...
Be Sure to have the necessary TOOLS required for cooking, ie pots and pans, skillets, knives, forks, spoons, measuring tools, can openers, chopping board, use styrofoam cups not glass and use paper plates not dishes and be in the habbit of washing your cooking hardware IMMEDIATELY After eating each and every time, so you never have any dirty things to clean up later in the sink...
Try to Buy FROZEN when you can... like Frozen Chicken Tenderloins, Strawberrys, Blueberrys and other Frozen Fruits, Ground LEAN Beef Packages (freeze them for later), Frozen Vegetable Mixed Packages, Frozen Fish, Etc then just use a bowl of HOT Tap Water to thaw out as much as you plan on cooking, ahead of time... that way you are not under pressure to use it by a certain expiration date!
I Use Spray Extra Virgin Olive Oil for skillet cooking... and when cooking Ground Beef for perhaps mixing into other foods, always STRAIN the cooked beef into a garbage can and then run tap water over it while still in the strainer to get out the DANGEROUS Artery-Clogging Fat from that red meat... Sometimes when cooking Chicken Tenderloins it helps to CUT Them Up into BITE SIZED PIECES to speed up cooking and then be sure to cook these for only about 1 to 1.5 min on each side (on High Heat) so they don't get too CHEWEY and so they taste tender and delicious (remember Chicken is cheaper than hot dogs... and better for you)... Same thing for cooking Fish, like Talipia or Catfish fillets, just only about 1 to 1.5 min on each side (on High Heat)
You must really try to AVOID Processed Packaged Meat and CANNED SOUPS except when the Label Indicates they are Low In Salt and Sugar and have none or very little Added Sugar... same thing holds for Juice or Fruit Drinks... AVOID those with Added Sugar and those that are High In Calorie Value... Here's A Quick EXAMPLE Comparison: 1 Cooked Hot Dog yields: (150 Cal, 0Gm NatSugar,0Gm AddSugar, 575mg Salt) BUT 1 Rolled-Up Slice Of Cooked Ham yields: (30 Cal, 0Gm NatSugar,0Gm AddSugar, 250mg Salt) ... go figure!
READ And COMPARE THE LABELS before you buy and try and get the LOWEST Calorie Value (per serving) and Lowest Salt (Sodium) and Lowest Sugar (especially ADDED SUGAR which is REALLY BAD FOR YOUR HEALTH) and Highest Fiber... and of course the Lowest Price (duh)... Good Luck and stay with it, you will be so happy after a few weeks and months... (send flowers HA HA)
Thanks so much for taking the time to read thru my advice on Learning Your Diet Facts...
3 Deviled Eggs
Ingredients: (Egg) Quantity: 3
(Lite Mayo) Quantity: 2 TBSP
(Mustard) Quantity: 2 TBSP
(Steak Sauce) Quantity: 1 TSP
(Paprika) Quantity: As Needed
Directions: Boil Eggs for 15 mins, then place in cold water to cool for 5 min.. cut each egg in half (length wise) and scoup out yokes and mash up and add to a bowl, with all other ingredients (except Paprika), mix well then add equal amounts to each egg half...
Finally: Serve And ENJOY!
Food Values: (Makes 6 Servings); 1 Serving Yields Approximately 150 Calories, 0Gm Sugar (Natural), 0Gm Sugar (Added); 200Mg Salt, 0Gm Fiber
Quick Tuna Snack
Ingredients: ("Albacore" Tuna) Quantity: 1 Can
(Colslaw Mix - "Walmart Brand") Quantity: 1/4 Cup
(Regular Baked Beans) Quantity: 1/2 Cup
(Sweet Relish) Quantity: 1/4 Cup
(Lite Mayo) Quantity: 3 TBSP
Directions: Drain Tuna, Add all ingredients to a bowl and stir up ...
Finally: Serve And ENJOY!
Food Values: (Makes 1 Serving); 1 Serving Yields Approximately 400 Calories, 18Gm Sugar (Natural), 16Gm Sugar (Added); 1170Mg Salt, 9Gm Fiber
Oatmeal Cookies
Ingredients: ("Quick" Rolled Oats) Quantity: 2 Cups
(Buttermilk Pancake Flower) Quantity: 1 Cup
(Apple Juice -no added sugar-) Quantity: 1/2 Cup
(2% Milk) Quantity: 1/2 Cup
(Vanilla Extract) Quantity: 1 TSP
(Ground Cinnamon) Quantity: 1 TSP
(Brown Sugar) Quantity: 1 TBSP
Directions: Add all ingredients (except Brown Sugar) to a large bowl and stir up ...
pre-heat oven to 350F, grease baking pan, drop 8 heaping spoonfuls onto pan leaving spaces between them and gently flatten them out and top each with 1 TBSP Brown Sugar gently smoothing it out evenly...
cook for about 15-20 min until brown on bottom side...
Finally: Serve And ENJOY!
Food Values: (Makes About 8 Servings); 1 Serving Yields Approximately 150 Calories, 7Gm Sugar (Natural), 6Gm Sugar (Added); 250Mg Salt, 3Gm Fiber
Beef Stew Mix
Ingredients: (Cooked Beef) Quantity: 1 12oz Can
(Small Onion) Quantity: 1
(Celery) Quantity: 2 Stalks
(Beef Gravy) Quantity: 1 12oz Jar
(Sliced Carrots) Quantity: 1 14oz Can
(Rotini Pasta) Quantity: 2 Cups
(Worcestershire Sauce) Quantity: 8 TBSP
(Small Canned Potatoes) Quantity: 1/2 12oz Can
(Pitted Black Olives) Quantity: About 20
Directions: Cook Rotini (then drain), drain Cooked Beef, drain Carrots, chop Onion, chop Olives, chop Potatoes, chop Celery, add all ingredients to a large bowl and stir up ...
Finally: Serve And ENJOY!
Food Values: (Makes About 8 One Cup Servings); 1 Serving Yields Approximately 160 Calories, 2Gm Sugar (Natural), 0Gm Sugar (Added); 800Mg Salt, 2Gm Fiber
Chicken & Egg Tortilla
Ingredients: (Ground Chicken) Quantity: 1/4lb
(Sloppy Joe Sauce) Quantity: 1TBSP
(Eggs) Quantity: 2
(Tortilla Shell, 10 inch, LOW CARB High Fiber) Quantity: 1
(Shredded Chedar Cheese) Quantity: 1/4 Cup
Directions: Cook Chicken in a pan (about 1-3 min mixing well), then Add This To The Eggs in a bowl, then scramble up this mixture, and Cook this mixture in a pan (about 1 min mixing well)... Spread Tortilla Shell out on a paper plate and spray both sides with olive oil, and spread top side with Sloppy Joe Sauce and add cooked Chicken Egg Mix to top side, then roll up Shell into a tube, and microwave on high for 30 seconds...
Finally: Serve And ENJOY!
Food Values: (Makes About 1 Serving); 1 Serving Yields Approximately 450 Calories, 3Gm Sugar (Natural), 2Gm Sugar (Added); 1170Mg Salt, 18Gm Fiber
Barbeque Chicken Mix
Ingredients: (Chicken Breast Fillet) Quantity: 4
(Barbeque Sauce, with NO Added Sugar) Quantity:1/2 Cup
(Baked Beans) Quantity:1/2 Cup
(Diced Tomato Sauce) Quantity:1 Can
(Ragu Pasta Sauce) Quantity:1 Cup
(Rotini Pasta) Quantity: 4 Cups
Directions: Chop Up Chicken Into Bite Sized Pieces, Cook Chicken, Strain to Remove Fat, Cook Rotini, Strain, then Mix all in a bowl,
Finally: Serve And ENJOY!
Food Values: (Makes About 6 Cups); 1 Cup Yields Approximately 250 Calories, 9Gm Sugar (Natural), 1Gm Sugar (Added); 850Mg Salt, 4Gm Fiber
Chicken Sloppy Joe Sandwich
Ingredients: (Ground Chicken) Quantity: 1/2 Lb
(Barbeque Sauce, with NO Added Sugar) Quantity:1 Cup
(Toast) Quantity:2 Slices Of Low Carb
(Baked Beans) Quantity:1 Cup
(Diced Onion) Quantity:1 Slice
(Diced Tomatos) Quantity: 1/2 Cup
Directions: Cook Chicken, Strain to Remove Fat, Mix all in a bowl, use 2 Heaping TBSP for each toasted sandwich
Finally: Serve And ENJOY!
Food Values: (Makes 5 Sandwiches); 1 Yields Approximately 213 Calories, 8Gm Sugar (Natural), 6Gm Sugar (Added); 950Mg Salt, 11Gm Fiber
Cream Tuna On Toast
Ingredients: (Albicore Tuna) Quantity: 1 Can
(Cream Soup) Quantity:1 10oz Can
(Toast) Quantity:2 Slices Of Low Carb
(Sweet Peas) Quantity:1/2 12oz Can
(Salt, Pepper) Quantity: 1 TSP Each
Directions: Mix all in a bowl, chop up toast, pour over toast, microwave on high for 1-2 min
Finally: Serve And ENJOY!
Food Values: (Makes 1 Serving); Yields Approximately 375 Calories, 10Gm Sugar (Natural), 2Gm Sugar (Added); 1440Mg Salt, 13Gm Fiber
Mocha Coffee
Ingredients: (Instant Coffee) Quantity: 2 Heaping TBSP
(Water) Quantity:20oz
(Sugar) Quantity:1 TBSP
(Milk) Quantity:1/4 Cup
(Hershe's Chocolate Syrup) Quantity: 1 TBSP
Directions: Boil Water, Add To All Ingredients InTo A 20oz Cup And Stir Well
Finally: Serve Drink And ENJOY!
Food Values: (Makes About 2 Cups); 2 Cups Yields Approximately 113 Calories, 25Gm Sugar (Natural), 25Gm Sugar (Added); 45Mg Salt, 0Gm Fiber
Easy Quick Potato Salad
Ingredients: (Cooked Medium Potatoes) Quantity: 2
(Lite Mayo Dressing) Quantity: 1 Cup
(Greek Vanilla Flavored Yogurt) Quantity: 1/2 Cup
(Hard Boiled Eggs) Quantity: 2
(Pickle Relish) Quantity: 2 TBSP
(Small Onion) Quantity: 1
(Sliced Cooked Carrots) Quantity: 1 Cup
(Salt, Red Pepper, Paprica, Mustard): Quantity: 1 or 2 TBSP Each
Directions: Dice Onion, Potatoes, And Eggs
Add All Ingredients To A Large Mixing Bowl And Blend Well
Finally: Serve Eat And ENJOY!
Food Values: (Makes About 4 Cups); 1 Cup Yields Approximately 220 Calories, 1Gm Sugar (Natural), 0Gm Sugar (Added); 777Mg Salt, 2Gm Fiber
Ham Cheese & Tomato Tortilla
Ingredients: (Medium Size Tortilla) Quantity: 1
(Sliced Cooked Ham) Quantity: 1 Slice
(Swiss Cheese) Quantity: 1 Slice
(Ragu Pasta Sauce) Quantity: 1 TBSP
(Small Onion) Quantity: 1
(Small Tomato) Quantity: 1
(Spices Garlic Powder, Oregano): Quantity: 1 TSP Each
Directions: Dice Onion, Tomato, Slice Ham, Slice Cheese
Add All Ingredients To A Large Mixing Bowl And Mix Well
Spray both sides of Tortilla with Extra Virgin Olive Oil
Place Tortilla flat on to a plate
Coat Tortilla with Ragu Sauce, add all ingredients, and spread out evenly
Roll up as much as possible, use tooth pics to hold shape
Cook in Microwave For 1 minute
Finally: Serve Eat And ENJOY!
Food Values: (Makes 1 Tortilla); 1 Yields Approximately 235 Calories, 2Gm Sugar (Natural), 1Gm Sugar (Added); 860Mg Salt, 14Gm Fiber
Rice & Chicken Mix
Ingredients: (1 Cooked Chicken Breast Package) Quantity: 10 oz
(Premium White Rice) Quantity: 1 Cup
(Small Diced Onion) Quantity: 1/2 Cup
(Water) Quantity: 1.5 Cup
(Peas & Carrots) Quantity: 1 9 oz can
(Lite Mayo Dressing) Quantity: 1 Cup
(Spices Garlic Powder, Oregano): Quantity: 1 TBSP Each
Directions: Add 1 TBSP butter to water, Cook rice in water as directed on package,
Simmer and fluff after cooked
Add All Ingredients To A Large Mixing Bowl And Mix Well
Finally: Serve Eat And ENJOY!
Food Values: (Makes About 4 Cups); 1 Cup Yields Approximately 335 Calories, 2Gm Sugar (Natural), 0Gm Sugar (Added); 340Mg Salt, 5.6Gm Fiber
Turkey Meatloaf Mix
Ingredients: (Fresh Ground Turkey) Quantity: 1 lbs
(Turkey Flavored Stuffing Mix) Quantity: 1 Cup
(Egg) Quantity: 1
(Small Onion) Quantity: 1
(Sauce: 1/3 Cup Ketchup, 2TBSP Mustard, 2TBSP Brown Sugar)
(Salt & Red Pepper): Quantity: 1/4 TBSP Each
Directions: Pre-Heat Oven To 350 F
Finely Chop Onion
Add All Ingredients (Except Sauce) To A Large Mixing Bowl And Mix Well
Grease A Baking Pan And Add All, Spreading Out Evenly
Pour Sauce Over Top And Smooth Out Evenly
Cook for About 60 Min At 350 F
Finally: Serve Eat And ENJOY!
Food Values: (Makes About 8 Slices); 1 Slice Yields Approximately 375 Calories, 9Gm Sugar (Natural), 0Gm Sugar (Added); 335Mg Salt, 5Gm Fiber
Quick Chopped Ham Mix
Ingredients: (Sliced Package Cooked Ham) Quantity: 2 slices
(Lite Mayo) Quantity: 2 TBSP
(Small Tomatos) Quantity: 2
(Small Onion) Quantity: 1
(Baked Beans) Quantity: 1/4 Cup
(Shredded Cheddar Cheese) Quantity: 1/4 Cup
(Spices Garlic Powder, Oregano): Quantity: 1/4 TBSP Each
Directions: Chop Up Meat And Spray Skillet With Extra Virgin Olive Oil, Cook Meat For About 1-2 Min On High Heat, Then Add It To A Large Mixing Bowl
Chop Up Tomatos, Onion And Add To Bowl
Add All Remaining Ingredients To Mixing Bowl And Mix Well
Finally: Serve Eat And ENJOY!
Food Values: (Makes About 1 Cup); 1 Cup Yields Approximately 325 Calories, 6Gm Sugar (Natural), 0Gm Sugar (Added); 1200Mg Salt, 5.5Gm Fiber
Spagetti Mix
Ingredients: (Frozen 95% Lean Ground Beef OR Ground Turkey) Quantity: 1 Lb
(Ragu Pasta Sauce) Quantity: 2 Cups
(Chopped Mushrooms) Quantity: 2 Cups
(Bow Tie Pasta) Quantity: 2 Cups
(Baked Beans) Quantity: 1 Cup
(Chopped Onion) Quantity: 1 Small Size
(Chopped Tomatoes) Quantity: 1 Large
(Spices Garlic Powder, Oregano, Onion Powder): Quantity: 1 TBSP Each
Directions: Break Up Meat And Add To A Skillet, Cook Over High Heat Mixing Well Until Completely Cooked, Pour Into A Strainer And Run Cold Water Over It To Remove All The Artery Clogging Grease And Fat, Then Add It To A Large Mixing Bowl
Sautee Mushrooms in Butter, about 2-3 minutes
Boil Pasta about 15 minutes
Add All These To Mixing Bowl
Finally: Serve Eat And ENJOY!
Food Values: (Makes About 8 Cups); 1 Cup Yields Approximately 205 Calories, 8Gm Sugar (Natural), 4Gm Sugar (Added); 400Mg Salt, 8Gm Fiber
Hot Salmon Pattys
Ingredients: (Use Canned Salmon 14oz) Quantity: 1 Can
(General Purpose Flour) Quantity: 3 Heaping TBSP
(Large Eggs) Quantity: 3
(Chopped Green Onions) Quantity: 1/2 Cup
(Spices, Oreganol, Garlic Powder) Quanity: 3 TBSP Each
Directions: Open And Drain Can Salmon, Mix Well In A Mixing Bowl; Add Flour; Add Eggs; Add Onions;Add Spices And Mix Well
Spray Skillet Generously With Extra Virgin Olive Oil, Spoon Out Clumps Of Mix Onto Skillet And Spray The Spoon So It Won't Stick And Use It To Flatten The Clumps Into Round Pattys About 1/2 to 3/4 Inch Thick; Then Cook Over High Heat For About 1.5 To 2 Minutes On Each Side
Finally: Serve With A Bit Of Catchup Spread On Top Of Each Patty (Or Use Your Favorite Pasta Sauce In A Jar) And Eat And ENJOY!
Food Values: (Makes About 8 Pattys); 1 Patty Yields Approximately 115 Calories, 0Gm Sugar (Natural), 0Gm Sugar (Added); 210Mg Salt, .6Gm Fiber
Fast And Easy Chilli
Ingredients: (Frozen 95% Lean Ground Beef OR Ground Turkey) Quantity: 1 Lb
(Ragu Pasta Sauce) Quantity: 2.5 Cups
(Canned Lentil Beans) Quantity: 1 15oz Can
(Chopped Onion) Quantity: 1 Small Size
(Chopped Tomatoes) Quantity: 1 Large
(Spices Garlic Powder, Oregano, Onion Powder, Chilli Powder): Quantity: 1 TBSP Each
Directions: Thaw Out Meet In Hot Tap Water, Break Up And Add To A Skillet, Cook Over High Heat Mixing Well Until Completely Cooked, Pour Into A Strainer And Run Cold Water Over It To Remove All The Artery Clogging Grease And Fat, Then Add It To A Large Mixing Bowl
Add Pasta Sauce, Beans, Onions, Tomatoes And Water
Cook Mixture For A While To Blend Ingredients Together Well
Finally: Serve Eat And ENJOY!
Food Values: (Makes About 8 Cups); 1 Cup Yields Approximately 195 Calories, 6Gm Sugar (Natural), 2Gm Sugar (Added); 380Mg Salt, 17Gm Fiber
Catfish Fillet
Ingredients: (Buy Only Frozen Fillets NOT Nuggets) Quantity: 3 Fillets
(Sliced Swiss Cheese) Quantity: 3 Slices
(Canned Pasta Sauce, Super Chunky With Mushrooms And Spices) Quantity: 3 TBSP
(Lemon Pepper Seasoning) Quantity: A Few Sprinkles
Directions: Thaw Out 3 Fillets In Hot Tap Water, Spray A Skillet Generously With Extra Virgin Olive Oil, Place Fillets Onto Skillet And Sprinkle With Lemon Pepper Seasoning
Cook On High Heat For No Longer Than 2.5 Minutes and Turn Over, Then Lay The Cheese Slices Onto Each Fillet And Cook For About 2 More Minutes
Plate Up And Add A Spoonful Of Pasta Sauce Onto Each Fillet
Finally: Serve Eat And ENJOY!
Food Values: (Makes 3 Fillets); 3 Fillets Yield Approximately 630 Calories, 3Gm Sugar (Natural), 0Gm Sugar (Added); 630Mg Salt, 0Gm Fiber
Chicken Veggie Soup
Ingredients: (Use ONLY Frozen Bagged Chicken White Meat Tender Fillets) Quantity: 3 Fillets
(Canned Sliced Carrots In Water Only) Quantity: 1 Can 14oz
(Canned Cut Green Beans In Water Only) Quantity: 1 Can 14oz
(Chopped Onion) Quantity: 1 Small
(Chicken Broth, Reduced Sodium) Quantity: 4 Cups
Directions: Thaw Out 3 Fillets In Hot Tap Water, Cut Into Small Bite Size Pieces, Spray A Skillet Generously With Extra Virgin Olive Oil, Place Chicken Pieces Onto Skillet And Sprinkle With Your Favorite Seasoning
Cook On High Heat For No Longer Than 1.5 Minutes And Scramble Over To Other Side And Cook For Another 1.5 Minutes
Add All Ingredients Together In Large Pot, Warm Up But Do Not Boil
Finally: Serve Eat And ENJOY!
Food Values: (Makes 6 Cups); 1 Cup Yields Approximately 80 Calories, 3Gm Sugar (Natural), 0Gm Sugar (Added); 450Mg Salt, 3.3Gm Fiber
Yummy Chocolate Pudding
Ingredients: (Buy Only GREEK YOGURT, Try Walmart's Brand Light Greek Vanilla) Quantity: 1 Cup
(Hershey's Chocolate Syrup) Quantity: 1 TBSP
Directions: Add All In A Cup, And Mix Well
Finally: Serve Eat And ENJOY!
Food Values: (Makes 1 Cup); 195 Calories, 20Gm Sugar (Natural), 12Gm Sugar (Added); 80Mg Salt, 0Gm Fiber
 Cooked Ham Slices 1 Slice: 30cal, 0gm NatSugar,0gm AddSugar, 260mg Salt, 0gm Fiber |
 Cooked Turkey Slices 1 Slice: 25cal, 0gm NatSugar,0gm AddSugar, 260mg Salt, 0gm Fiber |
 Cooked Beef Slices 2 Oz: 60cal, 0gm NatSugar,0gm AddSugar, 260mg Salt, 0gm Fiber |
 Cheddar Cheese 1 Slice: 113cal, 0gm NatSugar,0gm AddSugar, 175mg Salt, 0gm Fiber |
 Tilapia Fillets 1 Fillet: 90cal, 0gm NatSugar,0gm AddSugar, 40mg Salt, 0gm Fiber |
 Catfish Fillets 1 Fillet: 130cal, 0gm NatSugar,0gm AddSugar, 110mg Salt, 0gm Fiber |
 Canned Cooked Salmon 1 Cup: 210cal, 0gm NatSugar,0gm AddSugar, 840mg Salt, 0gm Fiber |
 Albacore Solid Tuna 1 Can: 140cal, 0gm NatSugar,0gm AddSugar, 15mg Salt, 0gm Fiber |
 96% Lean Ground Beef 1/4 Lb: 140cal, 0gm NatSugar,0gm AddSugar, 76mg Salt, 0gm Fiber |
 Chicken Breast Fillets 1 Fillet: 90cal, 0gm NatSugar,0gm AddSugar, 260mg Salt, 0gm Fiber |
 Homestyle Coleslaw 1/2 Cup: 160cal, 13gm NatSugar,11gm AddSugar, 170mg Salt, 1gm Fiber |
 Low Sodium Chicken Broth 1 Cup: 10cal, 0gm NatSugar,0gm AddSugar, 530mg Salt, 0gm Fiber |
 Shredded Cheddar Cheese 1/4 Cup: 110cal, 0gm NatSugar,0gm AddSugar, 75mg Salt, 0gm Fiber |
 Low Fat Cottage Cheese 1/2 Cup: 80cal, 4gm NatSugar,0gm AddSugar, 400mg Salt, 0gm Fiber |
 Low Cal Greek Yogurt w/Vanilla 1 Cup: 150cal, 10gm NatSugar,1gm AddSugar, 75mg Salt, 0gm Fiber |
 Natural Apple Juice 1 Cup: 110cal, 28gm NatSugar,0gm AddSugar, 35mg Salt, 0gm Fiber |
 Natural Cranberry Juice 1 Cup: 110cal, 25gm NatSugar,23gm AddSugar, 35mg Salt, 0gm Fiber |
 Diet Green Tea w/Ginsing 1 Cup: 0cal, 0gm NatSugar,0gm AddSugar, 5mg Salt, 0gm Fiber |
 Tropicana OJ w/Pulp 1 Cup: 110cal, 22gm NatSugar,0gm AddSugar, 0mg Salt, 0gm Fiber |
 Lentil Beans 1/2 Cup: 110cal, 0gm NatSugar,0gm AddSugar, 115mg Salt, 8gm Fiber |
 Ragu Pasta Sauce 1 Cup: 160cal, 10gm NatSugar,4gm AddSugar, 920mg Salt, 0gm Fiber |
 Stir Fry Mixed Veggies 1 Cup: 40cal, 3gm NatSugar,0gm AddSugar, 20mg Salt, 4gm Fiber |
 Strawberrys 1 Cup: 45cal, 7gm NatSugar,0gm AddSugar, 0mg Salt, 3gm Fiber |
 Mixed Fruit 1 Cup: 70cal, 12gm NatSugar,0gm AddSugar, 0mg Salt, 3gm Fiber |
 Blueberries 1 Cup: 60cal, 15gm NatSugar,0gm AddSugar, 0mg Salt, 4gm Fiber |
 Swiss Cheese 1 Slice: 70cal, 0gm NatSugar,0gm AddSugar, 40mg Salt, 0gm Fiber |
 Bananas 1 Banana: 105cal, 14gm NatSugar,0gm AddSugar, 0mg Salt, 3gm Fiber |
 Unsalted Peanuts 1/4 Cup: 160cal, 0gm NatSugar,0gm AddSugar, 0mg Salt, 2gm Fiber |
 Regular Instant Coffee 1 Cup (+1TBSP Sugar, +4TBSP Milk): 32cal, 8gm NatSugar,6gm AddSugar, 15mg Salt, 0gm Fiber |
 Green Veggie/Fruit Smoothee 1 Cup : 140cal, 28gm NatSugar,0gm AddSugar, 15mg Salt, 0gm Fiber |
 Light Mayo Dressing 1 TBSP: 35cal, 0gm NatSugar,0gm AddSugar, 110mg Salt, 0gm Fiber |
 Pure Mango Juice 1 Cup: 150cal, 30gm NatSugar,0gm AddSugar, 10mg Salt, 0gm Fiber |
 Fresh Ground Turkey 4 Oz: 180cal, 0gm NatSugar,0gm AddSugar, 90mg Salt, 0gm Fiber |
 Bow Tie Pasta 1 Cup: 160cal, 0gm NatSugar,0gm AddSugar, 180mg Salt, 2.5gm Fiber |
 Chocolate Syrup 1 TBSP: 45cal, 10gm NatSugar,10gm AddSugar, 5mg Salt, 0gm Fiber |
 Millies Bread 1 Slice: 30cal, 0gm NatSugar,0gm AddSugar, 125mg Salt, 2gm Fiber |
