Weight Management

Bread

3.5 ounces or 100 grams
Grissini Bread stick = 12 calories
Melba Toast = 12 calories

Fruit

Average 76.5 calories

Apple (s) = 55 calories
Apple (m) = 72 calories
Apple (l) = 110 calories
Navel Orange = 69 calories
Florida Orange = 65 calories
Strawberries 12 (l) = 72 calories
Strawberries 20( m) = 80 calories
Pink California Grapefruit = 92 calories
Pink Florida Grapefruit = 74 calories

Vegetables

3.5 ounces/100 grams

Asparagus = 3 cal
Broccoli =34 calories
Celery = 15 cal
Cabbage = 24 calories
Cauliflower = 22 calories
Cucumber = 12 calories
Lettuce all varieties = 20 calories
Red Radishes = 12 calories
Spinach raw = 20 calories
Spinach frozen = 23 calories
Tomato = 20 calories

Seafood

3.5 ounces/100 grams

Cod = 83 calories
Crab Meat = 100 calories
Flounder = 90 calories
Haddock = 88 calories
Halibut = 110 calories
Lobster = 98 calories
Red Snapper = 110 calories
Shrimp = 110 calories
Tilapia = 94 calories
Lemon Sole =116 calories
Monk Fish = 96 calories
Whiting = 87 calories

Fowl

3.5 ounces /100 grams

Chicken Breast = 87 calories

Beef

3.5 ounces/100 grams

Lean Ground Beef 97/3 = 150 calories
Cube Steak = 160 calories
Sirloin Tip Steak = 130 calories
Top Round Steak = 166 calories
Veal = 110 calories
Veal Chop = 117 calories

Fillet of Sole

Ingredients:

100 grams of sole
1/4 teaspoon of lime juice
dash of tarragon
1/2 teaspoon of garlic
dash of chopped chives
Sea salt to taste

Preheat over to 350 degrees.
Grease baking dish with organic coconut oil. Sprinkle lime juice over fish along with other ingredients.
Bake for 18-20 minute.
ENJOY!

Tasty Crab Omelet

Ingredients:

50 grams of egg beaters or any brand of egg whites
50 grams of crab meat
Basil
Thyme
Sea Salt
Sweetener of your choice that can be heated (Stevia or Splenda)
Grease frying pan very lightly with organic coconut oil or if you have a non stick pan don’t.

Heat frying pan. In small bowl mix beat egg, basil, thyme and sweetener together and pour in heated pan. While that is cooking quickly mix together crab meat and seat salt. Once eggs are bubbled a bit spread crab meat out over eggs and wait till crab is heated (or you can warm crab meat up in separate pan or microwave for about 20 seconds). Place on plate and roll up like a crepe or fold over and ENJOY!

Veal Picatta

Ingredients

100 grams veal cutlet
1 serving Melba toast crumbs
¼ cup vegetable broth or water
2 tablespoons caper juice
2 tablespoons lemon juice
1 clove of garlic crushed and minced
Pinch of paprika
1 bay leaf
Salt and black pepper to taste

Directions

Mix Melba toast crumbs with paprika, salt and pepper. Dip veal cutlet in lemon juice and coat with herbed Melba toast crumbs. Fry veal cutlet in a little lemon juice on high heat until cooked thoroughly. Set aside cooked veal cutlet. Deglaze the pan with vegetable broth, lemon and caper juice and add chopped garlic and bay leaf.
Cook for 1-2 minutes. Remove bay leaf.
Top the veal cutlet with remaining lemon sauce and garnish with lemon slices.

Veal Italian Style (Try with Chicken also)

Ingredients

100 grams veal cutlet
1 serving Melba toast crumbs
1 recipe marinara sauce
1 tablespoon finely minced onion
1 clove of garlic crushed and minced
¼ teaspoon dried basil
1/8 teaspoon dried oregano
Pinch of marjoram
Salt and pepper to taste

Directions

Mix Melba toast crumbs with dry spices. Dip cutlet in water or lemon juice and coat with crushed Melba spice mixture. Fry on high heat without oil. Top with marinara sauce and bake in 350 degree oven for 20 minutes. Add a little water to the bottom of the pan if necessary. Garnish with fresh basil, parsley, leftover Melba spice mixture and salt and pepper to taste. Makes 1 serving (1 protein, 1 fruit or vegetable, 1 Melba toast)

Phase 3 modifications:

Top with provolone or mozzarella cheese and baste with olive oil. Enjoy with freshly grated parmesan or sautéed mushrooms