Dinner Ideas

½ Cup Brown Rice
2-3 Ounces Lean, firm Tofu
Unlimited grilled or roasted vegetables
Liquid aminos to taste


4-6 Ounces lean Protein (Fish, Chicken, Pork)
Unlimited grilled vegetables (no potatoes, no corn, no parsnips)
Small Mixed Salad
1 Tablespoon Olive oil and vinegar or lemon to taste

Large Mixed Salad
4-6 Ounces lean Protein
1 Ounce low fat, low sodium cheese
1 Tablespoon Olive oil and vinegar or lemon to taste


Stir Fry vegetables (use low sodium chicken broth or small amount low sodium/low fat sauce)
¾ Cup Brown Rice
Small Mixed Salad
1 Tablespoon Olive oil and vinegar or lemon to taste


Large Mixed Salad
Unlimited grilled vegetables
1 Tablespoon Olive oil and vinegar or lemon to taste
1 Medium sized Sweet Potato


½ Whole grain pita or 1 slice Ezekiel bread
6 Ounces grilled chicken breast/Tuna
½ Tablespoon light mayonnaise
Lettuce, tomato, onion, cucumber, sprouts
Large Mixed Green Salad
Low fat, low sodium salad dressing


2 Cups Low fat, low sodium homemade vegetable soup
Large Mixed Salad
1 Ounce low fat, low sodium cheese
1 Tablespoon Low fat, low sodium salad dressing