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    2 slices of Ezekiel sprouted bread, cupeggs, spread with 1 laughing cow lightgarlic & herb wedge, lettuce leaf, slice oftomato, cup avocado.

    BELLY BREAKFAST SANDWICH

    TOTAL CALORIES = 347

    1/2 multigrain pita, 2 veggie meatballs, 1TBSP shredded Italian 4 cheese blend,drizzled with 1 TBSP extra virgin olive oil, marinara sauce.

    MEATBALL MELT

    TOTAL CALORIES = 346

    1/3 whole wheat pasta, 1 TBSP pestosauce, 3 oz cooked chicken breast, 1/3cup grape tomatoes, 1/2 cups shreddedcarrots, 1tbsp shredded cheese.

    CHICKEN PASTA

    TOTAL CALORIES = 341

    Mix 1 1/2 c whole grain pued cereal with4.5 oz fat-free vanilla yogurt, 1/2 cblueberries, and 2 Tbsp almonds.

    VANILLA FRUIT-AND-NUT PARFAIT

    TOTAL CALORIES = 343

    Brush 2 oz organic grilled chicken breast, chilled,with 1 Tbsp marinade (such as China Blue Scallionginger glaze); combine with 1/4 c shreddedcarrots and wrap in 4 large romaine leaves. Dip1/4 c baby carrots into 2 Tbsp hummus sprinkledwith 1 Tbsp pine nuts.

    CHICKEN LETTUCE WRAPS

    TOTAL CALORIES = 358

    Place a veggie burger between 2 slices ofsesame-sprouted whole grain breaddressed with 1 Tbsp Dijon mustard, 3 largeromaine leaves, 1/2 fresh plum tomato, 2Tbsp sliced onion, and 1/8 c sliced avocado.

    CALIFORNIA BURGER

    TOTAL CALORIES = 353

    Cook 2/3 c dry old-fashioned 1-minute oats

    with water (to desired consistency), and topwith 3/4 c frozen strawberries (warmed inmicrowave for 1 minute) and 1 Tbsp pecans.

    STRAWBERRY NUT OATMEAL

    TOTAL CALORIES = 344

    Spread 2 slices sesame-sprouted whole

    wheat bread with 2 Tbsp black olivetapenade; fill with 3 oz canned Alaskansalmon, 1/2 diced fresh plum tomato, and2 large romaine leaves.

    SALMON SANDWICH

    TOTAL CALORIES = 332

    Serve 2 oz organic grilled chicken breast with 1/2 csteamed wild rice, and tomato & cheese salad.(Toss 1 sliced plum tomato, 1/4 c Italian four-cheeseblend, & 2 fresh basil leaves, then drizzle with 1Tbsp extra virgin olive oil and 1 Tbsp balsamicvinegar, & dust with cracked black pepper.)

    CHICKEN CAPRESE

    TOTAL CALORIES = 325

    Cook 1/2 c dry old-fashioned 1-minuteoats with water and top with 1/4 cmicrowaved frozen strawberries, 1/4 csliced banana, 1 Tbsp semisweet choco-late chips, and 2 Tbsp almonds.

    BANANA SPLIT OATMEAL

    TOTAL CALORIES = 353

    Toss 1/4 c cooked and chilled wholewheat penne with 1 Tbsp pesto sauce,3 oz diced cooked chicken breast, 1 chalved grape tomatoes, 3/4 c shreddedcarrots, and 2 Tbsp shredded parmesan.

    CHILLED CHICKEN PASTA

    TOTAL CALORIES = 340

    Top 2 c organic mixed baby greens with 1/2 crefried beans with green chiles, 3/4 c sweet cornkernels, 1/4 c sliced red onion, 1/4 c salsa, and1/4 c sliced avocado.

    MEXICALL SALAD

    TOTAL CALORIES = 350

    Top 1 slice sesame-sprouted whole grainbread with 2 Tbsp cashew butter and1/8 c raisins.

    CASHEW CRUNCH

    TOTAL CALORIES = 319

    Top 1 slice sprouted whole grain breadwith 3 oz water-packed chunk light tuna,1 Tbsp sunflower seeds, and 4 tbsshredded parmesan. Place under broileror in toaster oven to melt.

    CRUNCHY TUNA MELT

    TOTAL CALORIES = 336

    Brush one side of 1/2 flat multigrain pita with 1tsp extra virgin olive oil, and top with 1/4 cmarinara sauce, 13 slices veggie pepperoni, and 2Tbsp shredded Italian four-cheese blend. Heatunder broiler or in toaster oven until cheesemelts.

    PEPPERONI PIZZA

    TOTAL CALORIES = 324

    Toast 1 slice sesame-sprouted wholegrain bread and top with 1/8 c nonfatricotta cheese and 2 Tbsp walnuts. Serve

    with 1 small apple.

    TOAST AND CHEESE

    TOTAL CALORIES = 360

    Stu 1 multigrain pita with 1 veggieburger, chopped, and top with 1/2 c babyspinach, 2 Tbsp chopped scallions, and 4

    1/8 c sliced avocado.

    VEGGIE BURGER PITA

    TOTAL CALORIES = 317

    Serve 4 oz grilled wild Alaskan salmonwith 1 1/2 c steamed or microwavedgreen beans dressed with freshly ground

    black pepper and 2 Tbsp sliced almonds.

    SALMON STEAK AMANDINE

    TOTAL CALORIES = 335

    Warm 1/2 multigrain pita and fill evenlywith 2 scrambled egg whites (1/2 c liquidegg whites makes about 1 c scrambledeggs), 1/2 c fresh baby spinach leaves,1/4 c salsa, and 1/4 c sliced avocado.

    BREAKFAST PITA

    TOTAL CALORIES = 325

    Serve 2 dark rye crisp breads, spreadwith 1 Tbsp Dijon mustard, 10 slicesveggie pepperoni, 8 large black olives,and 1/2 c organic baby carrots with 1/4 chummus for dipping.

    PICNIC SPREAD

    TOTAL CALORIES = 352

    Toss 1/4 c cooked whole wheat penne with 1tsp extra virgin olive oil, 1/8 c nonfat ricottacheese, 2 Tbsp shredded Italian four-cheeseblend, 1/2 c fresh baby spinach leaves, 2 Tbspsliced onions, and 1/2 c marinara sauce.

    CHEESY SPINACH ZITI

    TOTAL CALORIES = 323

    BREAKFAST LUNCH DINNER

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