Page 41 - F15 Beginner Booklet English

LUNCH & DINNER.

Mix and match the following recipes during the BEGINNER
program to make sure you’re meeting your calorie requirement
and staying properly fueled throughout the day!

+ Women 450 Calories + Men 550 Calories

Chicken and Spinach Roll Up Tex-Mex Chicken Salsa
Women Men
1 whole wheat chapati 2 whole wheat chapati Women Men
2 cups spinach
2 cups spinach
1 tablespoon homemade 2 tablespoons 1-2 cups romaine lettuce 2 cups romaine lettuce
spicy tomato chutney or homemade spicy tomato or other leafy greens or other leafy greens
hummus chutney or hummus 1 ⁄3 cup tomatoes, ½ cup tomatoes,
½-1 cup cooked spinach 1 cup cooked spinach chopped chopped
120 g grilled/sautéed 145 g grilled/sautéed ½ cup black beans, ½ cup black beans,
chicken chicken drained and rinsed drained and rinsed
30 g Mozzarella cheese 60 g Mozzarella cheese 120 g chicken breast, 150 g chicken breast,
1 Pear, 1 Apple, 1
chopped chopped
Banana OR 1 cup of
½ bell pepper, chopped ½ bell pepper, chopped
berries on the side
Spread 1 tablespoon of homemade tomato chutney / hummus 2 green onions, chopped 2 green onions, chopped
on whole wheat chapati and add chicken, spinach and cheese. 3 tablespoons salsa 4 tablespoons salsa
Roll the chapati and enjoy! 3 tablespoons plain 4 tablespoons plain
yogurt yogurt
Veg Sandwich ¼ teaspoon taco 1 /3 teaspoon taco
seasoning seasoning
Women Men 30 g avocado OR 60 g avocado OR
150 g finely diced mix 200 g finely diced mix 1½ tablespoons cheese 2½ tablespoons cheese
vegetables - cucumber, vegetables - cucumber,
Mix spinach and greens, add tomatoes, bell pepper and green
peeled and deseeded peeled and deseeded
onions. Add black beans and top with chicken breast. To make
tomatoes, boiled potato, tomatoes, boiled potato, a low calorie dressing, combine salsa with plain yogurt and
mixed coloured peppers, mixed coloured peppers, taco seasoning and mix. Mix into salad. Top with avocado or
cheese.
carrot carrot
1 tablespoon light 1½ tablespoon light
mayonnaise mayonnaise Elvis Special
½ cup celery, diced ½ cup celery, diced
1 piece whole grain/ 2 pieces whole grain/
multigrain bread multigrain bread Women Men
1 tablespoon peanut or 1 tablespoon peanut or
¼ cup lettuce or leafy ¼ cup lettuce or leafy
almond butter almond butter
greens greens
2 slices whole grain 2 slices whole grain
1 tablespoon hummus or 2 tablespoons hummus
1 small orange or or 2 small oranges or bread bread
1 banana 1 banana
½ cup grapes ¾ cup grapes
Pinch of cinnamon Pinch of cinnamon
Mix diced veggies with the light mayonnaise and chopped 1 tablespoon hummus
celery. Place on whole grain/ multigrain bread and top with
lettuce or leafy greens. Enjoy with hummus or fruit on the side 1 cup carrots
240 ml nonfat, almond,
coconut, soy or rice milk
Tomato Soup and Cream Crackers Spread peanut or almond butter on one slice of whole grain
bread, add mashed or sliced banana and top with cinnamon
and second slice of whole grain bread. Men can enjoy carrots
Women Men with hummus and milk on the side.
1½ cups tomato soup 2 cups tomato soup
1 /8 cup shredded cheddar 1 /8 cup shredded cheddar
cheese cheese
8 cream crackers 8 cream crackers
1 hard-boiled egg 2 hard-boiled eggs
Prepare soup according to directions. Sprinkle cheddar cheese
on cream crackers and heat in the microwave just until cheese 41
is melted. Enjoy hard boiled eggs on the side.