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Assembly / Owner’s Manual
53
Breakfast Options Fruit Smart Carb Protein/Fat
Fruit and Nut Oatmeal Cook
plain oats in water. Top with fruit,
nuts, milk, cinnamon, and honey.
Berries or banana Plain oats
(Regular or quick-cook)
Nuts and milk
EggMufn Cook egg/s. Toast
bread and top with 1 slice of
cheese, 1 slice of ham, and
tomato.
Tomato English mufn or sandwich thin Egg, ham, and cheese
Yogurt Power Parfait Top yogurt
with fruit. Sprinkle with 1 serving
of nuts, 10-15ml (2-3 tbsp) wheat
germ, or ground axseed, 15ml (1
tbsp) oats, and cinnamon.
Chopped fruit of your choice Oats, wheat germ, and ground
axseed
Plain non-fat Greek yogurt and
nuts
On the Go PB & Apple Sand-
wich Toast bread. Spread on
peanut butter, thin slices of ½ an
apple, and 5ml (1 teaspoon) of
honey.
Sliced apple Sandwich thin, bread, or bagel
thin
Peanut butter
Lunch & Dinner Options Lean Protein Smart Carb Veggies
Pork Loin, Sweet Potato &
Green Beans
Grilled or baked pork loin Baked Sweet Potato Green Beans
Chicken Stir Fry
Flavor with 30ml(2 tbsp) teriyaki
sauce
Chicken breast or boneless skin-
less thigh
Brown or wild rice Mixed stir fry vegetables
(fresh or frozen)
Steak Tacos with Side Salad (3
for males, 2 for females) Top with
salsa, coriander, and sprinkle of
shredded cheese
Sirloin steak Corn tortillas Salad
Whole Wheat Pasta with
Shrimp or White Beans & Mari-
nara Sauce
Shrimp (frozen or fresh) or can-
nellini beans
Whole wheat pasta Steamed broccoli
Bunless Burgers with Oven
Fries, Corn, & Salad
Grill burgers. Bake sliced pota-
toes on sprayed cookie sheet for
25-30 minutes @ 218°C ( 425°F
).
93% lean ground beef or turkey Oven baked fries Corn on the cob + side salad
Tuna & Avocado Wrap with
Vegetable Soup
Use 85g (3oz) of tuna (1 can). Top
with lettuce, tomato, avocado, and
mustard.
Tuna High-ber wrap Vegetable soup
(homemade or low-sodium
canned)
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