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Sample 40/30/30 Recipes


 

Breakfast

Mexican Omelet
Serving Comment: 1/2 of recipe
Servings: 2 Calories/Serving: 397.01 PCF Ratio: 32-38-30

EGG WHITE, CHICKEN, RAW - fresh 10 large
EGG, CHICKEN, RAW - whole, fresh 2 large
ONION, RAW 2 small
CHICKPEAS, CANNED (GARBANZO) - garbanzo beans, bengal gram, mature seed 1/2 cup
KIDNEY BEANS, CANNED - all types, mature seeds 1/2 cup
GREEN PEPPER, SWEET, RAW (BELL) - chopped 1/2 cup
MUSHROOM, RAW 1/2 cup
OLIVE OIL - salad or cooking 3 tsp
PEPPER, BLACK, GROUND 1 dash
HOT PEPPER SAUCE, RTS - ready-to-serve 1 tsp
TURMERIC, GROUND 1 tsp
CHILI POWDER 1 tsp
GARLIC, RAW 3 cloves

In medium non stick skillet sauté' pan cook onion, garlic, chickpeas, kidney beans, red and green peppers and mushrooms in 1 tsp olive oil until tender. In mixing bowl, whip all eggs and seasoning. In second sauté' pan heat 1 tsp of the olive oil, add 1/2 egg mixture and cook until omelet is formed. Fill with 1/2 of the vegetable mixture, fold over and serve. repeat for 2nd omelet.
 

Breakfast Spinach Pie
Serving Comment: 1/2 of recipe
Servings: 2 Calories/Serving: 486.77 PCF Ratio: 33-38-29

EGG WHITE, CHICKEN, RAW - fresh 6 large
EGG, CHICKEN, RAW - whole, fresh 2 large
ONION, RAW 2 small
OLIVE OIL - salad or cooking 2 tsp
PEPPER, BLACK, GROUND 1 dash
TURMERIC, GROUND 1 tsp
PARSLEY, RAW 1 tbsp
SHALLOT, RAW - chopped 1 1/2 cup
SPINACH, RAW 2 lbs
GARLIC, RAW 1 clove
NUTMEG, GROUND 1 tsp
MOZZARELLA CHEESE, PART SKIM - low moisture 2 oz
MUSHROOM, RAW - pieces or slices 2 cups

In medium non stick skillet sauté' pan cook all vegetables and spices except turmeric in 1 tsp olive oil until tender. In mixing bowl, whip all eggs and turmeric. In second sauté' pan heat 1 tsp olive oil, add 1/2 egg mixture and cook until omelet is formed. Repeat until 2 omelet's are made. Place 1 omelet on plate and fill with 1/2 of the vegetable mixture. Repeat for 2nd omelet. Sprinkle with cheese and serve hot.

Breakfast Fruit Salad
Serving Comment: 1/2 of recipe
Servings: 2 Calories/Serving: 490.27 PCF Ratio: 29-42-28

COTTAGE CHEESE, 1% FAT - not packed 2 1/2 cups
SWEET CHERRY, SWEETENED, FROZEN - thawed 1/2 cup
BLUEBERRY, RAW - unthawed 1 cup
KIWIFRUIT, FRESH, RAW - Chinese Gooseberries, fresh, raw w/o skin 1 large
MANDARIN ORANGES 1/2 cup
OLIVE, BLACK, PITTED - extra large 24 pieces
PEPPERMINT LEAF, FRESH 2 tbsp
OLIVE OIL - salad or cooking 1 tsp

In mixing bowl combine all ingredients and blend gently. Serve immediately. Does not hold well in refrigerator.

Vegetarian Breakfast
Serving Comment: 1/2 of recipe
Servings: 2 Calories/Serving: 390.87 PCF Ratio: 31-40-29

EGG WHITE, CHICKEN, RAW - fresh 10 large
EGG, CHICKEN, RAW - whole, fresh 2 large
ONION, RAW 2 small
LEEK, RAW - bulb & lower leaf-portion 2 cups
CARROT, RAW - chopped 2 cups
PARSLEY, RAW 1 tbsp
MUSHROOM, RAW 3 cups
OLIVE OIL - salad or cooking 3 tsp
PEPPER, BLACK, GROUND 1 dash
GARLIC, RAW 1 clove
TURMERIC, GROUND 1 tsp
CHILI POWDER 1 tsp

Chop all vegetables to desired consistency. In medium non stick skillet sauté pan cook all vegetables and spices except turmeric in 1 tsp olive oil until tender. In mixing bowl, whip all eggs and turmeric. In second sauté pan heat 1 tsp olive oil, add 1/4 egg mixture and cook until omelet is formed. Repeat until 4 omelet's are made. Place 1 omelet on plate and fill with 1/2 of the vegetable mixture, Place one omelet on top to form sandwich. Repeat for 2nd sandwich. Serve Hot


 

Lunch

Beef Chop Suey
Serving Comment: 1/2 of recipe
Servings: 2 Calories/Serving: 471.46 PCF Ratio: 29-40-31

BEEF EYE OF ROUND, RAW, SLF - trimmed to 1/8'' fat, all grades 7 oz
CABBAGE, COMMON, RAW - Danish, domestic & pointed, fresh, shredded 3 cups
CELERY, RAW - strips 2.5 cups
MUSHROOM, RAW - pieces or slices 3 cups
SOYBEAN, SPROUTED, RAW - mature seeds 1.5 cups
WATER CHESTNUT, CHINESE, CANNED - solids/liquids, sliced 2 cups
ONION, RAW - chopped 1.5 cups
OLIVE OIL - salad or cooking 2 tsp
VINEGAR, APPLE CIDER 2 tbsp
SOY SAUCE, SHOYU, LOW SALT - from soy & wheat, low sodium 1 tbsp
BROTH, BEEF, RTS - broth/bouillon canned, ready-to-serve 1/2 cup

In non stick pan, place 1 tsp olive oil and beef. Cook until beef is done. In another pan while beef is cooking add 2 tsp olive oil, cabbage, celery, mushrooms, sprouts, water chestnuts, vinegar and onion. Cook until entire mixture is hot, then add soy sauce, beef stock and cooked beef. Cook for 5-10 minutes to blend flavors. Place equal amounts on two plates and serve hot


Rich Cucumber Soup
Serving Comment: 1/2 of recipe
Servings: 2 Calories/Serving: 561.64 PCF Ratio: 27-40-33

MOZZARELLA CHEESE, PART SKIM 3 oz
TOMATO PUREE, CANNED W/SALT - canned 1 cup
CUCUMBER, PEELED, RAW - pared, chopped 5 cups
GREEN PEPPER, SWEET, RAW (BELL) - chopped 4 cups
ONION, RAW - chopped 2 cups
GARLIC, RAW 1 clove
CELERY SEED 1 tsp
HOT PEPPER SAUCE, RTS - ready-to-serve 2 tsp
DILL WEED, DRIED 1 tsp
WATER, MUNICIPAL 8 fl oz
EGG, CHICKEN, HARD-BOILED - whole 2 large
TOFU, FIRM, RAW - prep w/calcium sulfate 3/4 cups

Dice and combine all ingredients except egg and cheese in large sauce pan and bring to boil. Cover and simmer on medium high heat for 20-25 minutes stirring constantly. Divide into 2 soup bowls and garnish with cheese and egg. Serve


 

Chicken Salad
Serving Comment: 1/2 of recipe
Servings: 2 Calories/Serving: 383.89 PCF Ratio: 32-41-27

CHICKEN BREAST, BONELESS, RAW - broilers or fryers, meat only 6 oz
CELERY, RAW - diced 2 cups
CHICKPEAS, CANNED (GARBANZO) - garbanzo beans, bengal gram, mature seed 1/2 cup
KIDNEY BEANS, CANNED - all types, mature seeds 1/2 cup
SALSA, RTS - ready-to-serve 1 cup
LETTUCE, COS OR ROMAINE, RAW - cos or romaine, shredded 6 cups
OLIVE OIL - salad or cooking 4 tsp
CHILI POWDER 1 tsp
GARLIC, RAW 2 cloves

In non stick sauté pan add oil, diced chicken, celery, chili powder and garlic. Cook until chicken is browned, then add chickpeas, kidney beans, and salsa. Simmer for 10 minutes; until heated through and beans have softened. While the chicken and vegetables are cooking arrange a bed of lettuce on both plates. Remove sauté pan from stove and let stand for 5 minutes to cool. Spoon chicken and vegetables over lettuce. Serve.


Curried Chicken
Serving Comment: 1/2 of recipe
Servings: 2 Calories/Serving: 373.93 PCF Ratio: 33-37-30

BROTH, CHICKEN, CONDENSED - canned, commercial 1/4 cup
CHICKEN BREAST, BONELESS, RAW - broilers or fryers, meat only 5 oz
CORNSTARCH 4 tsp
MUSHROOM, RAW - pieces or slices 5 cups
OLIVE OIL - salad or cooking 4 tsp
RED PEPPER, SWEET, RAW - sliced 2 cups
SNAP BEAN, GREEN, RAW 2 cups
YOGURT, LOW FAT - 12 grams protein per 8 ounce 1 cup
CURRY POWDER 2 tsp

In non stick sauté pan, place 2/3 tsp oil and diced chicken. Cook chicken until browned and done, then add wine, chicken broth, yogurt, curry powder, and cornstarch, Stirring constantly. Heat until thick sauce forms, then simmer for 5 minutes. While chicken is cooking, in another sauté pan place 2 2 tsp oil, mushrooms, bell pepper, and snow peas. Cook until mixture is tender. Place an equal amount of vegetable an 2 plates then top with equal amounts of chicken mixture. Serve.


Chicken Kabobs
Serving Comment: 1/2 of recipe
Servings: 2 Calories/Serving: 500.30 PCF Ratio: 32-40-28

CHICKEN BREAST, BONELESS, RAW - broilers or fryers, meat only 6 oz
RED PEPPER, SWEET, RAW 4 cups
BROCCOLI FLOWER CLUSTERS, RAW - flowerets 3 cups
MUSHROOM, RAW - pieces or slices 6 cups
VINEGAR, APPLE CIDER 2 tbsp
TOMATO, RED, RIPE, RAW - November thru May average, chopped or sliced 4 cups
OLIVE OIL - salad or cooking 5 tsp
BASIL, GROUND 1 tsp
BROTH, CHICKEN, CONDENSED - canned, commercial 1 1/2 cup
OREGANO, GROUND 1 tsp
GARLIC, RAW 2 cloves

Combine oil, broth, vinegar, basil, oregano, and garlic in baking dish to create a marinade. Prepare eight skewer kabobs, on each skewer place chicken, bell pepper, broccoli, mushroom, and tomato repeating the process until all the ingredients have been placed on each skewer. Place skewers in marinade and brush to cover. Tightly seal with foil and bake in preheated 350 degree oven for 20 minutes, remove foil and continue baking 10-15 more minutes. Place on 2 dinner plates and serve.


 


Dinner

Beef and Bean Stew
Serving Comment: 1/2 of recipe
Servings: 2 Calories/Serving: 422.41 PCF Ratio: 34-39-27

ONION, RAW - sliced 1 1/2 cup
OLIVE OIL - salad or cooking 3 tsp
PEPPER, RED OR CAYENNE 1/2 tsp
KIDNEY BEANS, CANNED - all types, mature seeds 1 cup
BEEF ROUND, EYE OF, ROASTED, SLF (CUBE STEAK) - trimmed to 0'' fat, all grades 6 oz
BROTH, BEEF, RTS - broth/bouillon canned, ready-to-serve 1 cup
TOMATO PUREE, CANNED W/SALT - canned 1/2 cup
SALSA, RTS - ready-to-serve 1 cup
CHILI POWDER 1 tsp
BASIL, GROUND 1 tsp
CURRY POWDER 1/2 tsp
OREGANO, GROUND 1 tsp

In sauce pan cook beans and onion in 2 tsp of oil until tender, then add tomato puree, sauce beef broth, spices and salsa. Continue to cook vegetable mixture under medium heat until hot. While the vegetables are cooking, in non stick pan add remaining oil and stir fry beef until cooked. Add beef to vegetables and simmer for 5 minutes. Place equal amounts on 2 plates and serve.
(always drain and rinse canned beans before using)


Chicken and Spinach
Serving Comment: 1/2 of recipe
Servings: 2 Calories/Serving: 310.66 PCF Ratio: 31-38-31

CHICKEN BREAST, BONELESS, RAW - broilers or fryers, meat only 6 oz
SPINACH, RAW 1 cup
ONION, RAW - sliced 3 cups
SHALLOT, RAW - chopped 1 cup
OLIVE OIL - salad or cooking 4 tsp
GARLIC, RAW 2 cloves
PEPPER, BLACK, GROUND 1 dash
NUTMEG, GROUND 1 tsp
PARSLEY, RAW 4 sprigs

In non stick sauté pan cook spinach, onion, garlic, in 2 tsp of oil until tender. Just before the vegetables are finished add pepper and nutmeg. Remove from heat and set aside. In another pan cook diced chicken in 2 tsp oil until lightly browned. Add spinach mixture to chicken and heat through. Simmer entire mixture for 3-5 minutes. Place on 2 dinner plates and garnish with fresh parsley.


Salmon with Dill Sauce
Serving Comment: 1/2 of recipe
Servings: 2 Calories/Serving: 475.29 PCF Ratio: 31-38-31

SALMON, ATLANTIC, FARMED, RAW 10 oz
SUGAR, GRANULATED 1/2 tsp
CORNSTARCH 2 tsp
YOGURT, SKIM MILK, PLAIN - 13 grams protein per 8 ounce 1 cup
PINEAPPLE, RAW - diced 2 cups
CANTALOUPE, RAW - cubed 2 cups
DILL WEED, DRIED 1 tsp

Coat the bottom of a baking dish with cooking spray, then place two pieces of salmon in the bottom of the baking dish. Sprinkle salmon wit 1 tsp o dill, then tightly seal the baking dish and bake in a preheated oven at 375 degrees for 25-30 minutes. While salmon is baking, in sauce pan combine yogurt, sugar, 2 tsp dill and a splash of white wine to make a dill sauce. Heat sauce through but do not boil. In mixing bowl combine pineapple and melon to make fruit salad. Place fruit equally on 2 dinner plates. Place salmon on the side and top with sauce. Serve


Sautéed Shrimp
Serving Comment: 1/2 of recipe
Servings: 2 Calories/Serving: 295.70 PCF Ratio: 27-42-31

SHRIMP, RAW - mixed species 22 large
RED PEPPER, SWEET, RAW - sliced 2 cups
SNAP BEAN, GREEN, FROZEN - all styles, unprepared 1 cup
ONION, RAW - spring or scallions (w/tops & bulb), chopped 2 cups
TOMATO PUREE, CANNED W/SALT - canned 1 cup
OLIVE OIL - salad or cooking 4 tsp
GINGER ROOT, RAW 4 tsp
WATER, MUNICIPAL 4 tbsp
VINEGAR, APPLE CIDER 4 tbsp
HOT PEPPER SAUCE, RTS - ready-to-serve 1 tsp

In sauce pan place bell pepper, snow peas, and sprouts in enough water to steam. Cook until vegetables are tender. While the vegetable are cooking, in non stick skillet add oil, shrimp and scallions. Heat shrimp until cooked, then add tomato puree, ginger root, water and hot sauce. On 2 dinner plates arrange a bed of steamed vegetables, place shrimp on top. Serve


Spicy Vegetarian Tofu Primavera
Serving Comment: 1/2 of recipe
Servings: 2 Calories/Serving: 362.71 PCF Ratio: 30-41-30

TOFU, SILKEN, FIRM 24 oz
CARROT, RAW - strips or slices 1/2 cup
ONION, RAW - sliced 1 cup
GREEN PEPPER, SWEET, RAW (BELL) - sliced 1 cup
CABBAGE, COMMON, RAW - Danish, domestic & pointed, fresh, shredded 2 cups
TOMATO, RED, RIPE, RAW - year round average, chopped or sliced 2 cups
CORNSTARCH 4 tsp
OLIVE OIL - salad or cooking 1 tsp
WATER, MUNICIPAL 8 fl oz
WATER, MUNICIPAL 12 fl oz
SOY SAUCE - from hydrolyzed vegetable protein 1 tbsp
PEPPER, RED OR CAYENNE 1/2 tsp
GARLIC, RAW 2 cloves

In non stick sauté pan, cook vegetables in oil until almost tender, then add 1/2 cup water and cover to steam sauté. In sauce pan, add 1 1/2 cups cold water, soy sauce, garlic, cornstarch, and all other spices to form a sauce. (mix cornstarch with a little water to dissolve it before adding to saucepan). Heat sauce to a light simmer; stirring constantly. Add diced tofu and sauce to vegetables, stir and simmer for 2-3 minutes. Divide into 2 plates and serve at once.

 

Indonesian Chicken
Serving Comment: 1/2 of recipe
Servings: 2 Calories/Serving: 475.50 PCF Ratio: 33-37-30

CHICKEN BREAST, BONELESS, RAW - broilers or fryers, meat only 8 oz
ONION, RAW - chopped 1 cup
JALAPENO, RAW - sliced 1/2 cup
CABBAGE, RAW - shredded 5 cups
RED PEPPER, SWEET, RAW - sliced 2 cups
MILK, COW'S, 1% FAT, VIT-A - fluid 2 cups
CORNSTARCH 4 tsp
OLIVE OIL - salad or cooking 5 tsp
GARLIC, RAW 6 cloves
GINGER ROOT, RAW 2 tsp
TURMERIC, GROUND 1 tsp
CORIANDER LEAF, DRIED (CILANTRO, CHINESE PARSLEY) 1 tsp
CURRY POWDER 1 tsp

In non stick sauté pan combine onion, jalapeno pepper, spices, milk and chicken. Poach (lightly simmer) until chicken is done. Mix cornstarch with a little water to dissolve the add to pan an cook for 3-5 minutes. In separate pan cook cabbage and red peppers in oil until tender. Divide cabbage between 2 plates and top with chicken. Serve immediately

 

 

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