5000 Calories Meal Plan


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Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Recipes

Day 1

Breakfast Calories Carbohydrates Protein Fat
2 cups cooked oatmeal (prepared with water) 294.84 50.54g 12.17g 4.68g
1 cup blueberries 114.57 29.13g 1.49g 0.66g
½ cup sliced almonds 265.88 9.08g 9.78g 23.29g
TOTAL 675.29 88.75g 23.44g 28.63g
 
Snack 1 Calories Carbohydrates Protein Fat
Berry Smoothie:        
2 oz protein powder** 208.00 4.00g 48.00g 0.00g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
2 cups frozen mixed berries 131.22 32.46g 1.28g 1.16g
TOTAL 510.73 60.22g 65.98g 2.04g
 
Lunch Calories Carbohydrates Protein Fat
12 oz roast beef, sliced, low sodium 540.00 0.00g 84.00g 18.00g
4 slices low fat Swiss cheese 200.48 3.80g 31.80g 5.72g
8 slices tomato 32.40 7.06g 1.58g 0.36g
4 slices multigrain bread 261.04 48.26g 10.40g 3.96g
4 cups canned lentil soup 503.72 81.22g 31.16 6.00g
TOTAL 1537.64 143.73g 158.94g 34.07g
 
Snack 2 Calories Carbohydrates Protein Fat
2 slices whole grain bread 137.76 25.82g 5.44g 2.36g
¼ cup natural almond butter, unsalted 405.12 11.58g 17.66g 33.82g
2 medium oranges 123.14 30.78g 2.26g 0.32g
TOTAL 666.02 68.18g 25.56g 36.50g
 
Dinner Calories Carbohydrates Protein Fat
Chicken Stir Fry* (see recipe)        
• 10 oz skinless chicken breast, cut 311.84 49.62g 65.46g 3.52g
• 2 Tbs canola oil 159.12 0.00g 0.00g 18.00g
• 2 clove garlic, minced 8.94 1.98g 80.52g 23.54g
• 2 cups sliced mushrooms 30.80 4.60g 4.32g 0.48g
• 3 cups green beans 102.30 23.52g 6.00g 0.40g
• ¼ cup low sodium soy sauce 33.70 5.42g 3.28g 0.04g
• 2 Tbs hoisin sauce 70.40 14.10g 1.06g 1.08g
• 2 cups cooked brown rice 432.90 89.54g 10.06g 3.51g
TOTAL 1150.02 139.16g 170.70g 50.57g
 
Snack 3 Calories Carbohydrates Protein Fat
2 LARA Bar -Cherry Pie 360.00 46.00g 8.00g 20.00g
2 oz walnuts 370.82 7.77g 8.64g 36.97g
TOTAL 730.82 53.77g 16.64g 56.97g
 
DAILY TOTAL 5270.52 553.83g 461.26g 208.78g

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Day 2

Breakfast Calories Carbohydrates Protein Fat
Pepper & Cheese Scramble* (see recipe)        
• 4 large eggs 294.00 1.54g 25.16g 19.88g
• 4 large egg whites 68.64 0.96g 14.39g 0.22g
• ½ cup bell pepper, chopped 19.36 4.50g 0.74g 0.22g
• 1/3 cup shredded part skim mozzarella cheese 113.25 5.18g 9.38g 6.07g
4 slices whole wheat bread, toasted 277.00 51.70g 10.90g 4.80g
4 tsp trans fat free margarine 112.94 0.00g 0.00g 12.48g
4 tsp all natural fruit spread 53.34 13.34g 0.00g 0.00g
TOTAL 938.53 77.22g 60.57g 43.67g
 
Snack 1 Calories Carbohydrates Protein Fat
2 cups cooked oatmeal 294.34 50.46g 12.16g 4.68g
¼ cup sliced almonds 132.94 4.54g 4.88g 11.64g
1 cup sliced strawberries 53.12 12.74g 1.12g 0.50g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
TOTAL 651.91 91.50g 34.86g 17.70g
 
Lunch Calories Carbohydrates Protein Fat
Tuna Salad:        
• 8 oz canned tuna, canned in water drained 262.93 0.00g 57.82g 1.86g
• 1 cup chick peas, canned (rinsed & drained) 260.00 46.00g 14.00g 2.00g
• 6 cups baby spinach leaves 64.80 12.04g 5.88g 0.64g
• 2 cups chopped carrots 209.92 81.64g 4.76g 1.24g
• 4 tsp olive oil + 4 tsp lemon juice 330.84 3.40g 0.16g 36.32g
TOTAL 1128.49 143.08g 82.62g 42.06g
 
Snack 2 Calories Carbohydrates Protein Fat
Banana Shake        
• 2 oz protein powder** 208.00 4.00g 48.00g 0.00g
• 1 medium banana, sliced frozen 105.02 26.95g 1.29g 0.39g
• 8 fl oz apple juice, unsweetened 120.00 30.00g 0.50g 0.00g
TOTAL 433.02 60.95g 49.79g 0.39g
 
Dinner Calories Carbohydrates Protein Fat
8 oz grilled flank steak 421.84 0.00g 63.26g 16.78g
4 cups steamed spinach 165.60 27.00g 21.38g 1.87g
4 tsp olive oil + 1 Tbs lemon juice 162.08 1.02g 0.04g 18.00g
2 whole wheat pita (4 in) 148.96 30.80g 5.48g 1.46g
TOTAL 898.38 58.82g 90.16g 38.11g
 
Snack 3 Calories Carbohydrates Protein Fat
2 ½ cups Bran Flakes 320.00 80.40g 9.40g 2.20g
8 fl oz organic skim milk 85.75 11.88g 8.35g 0.44g
1 medium banana, sliced 105.02 26.95g 1.29g 0.39g
¼ cup sliced almonds 132.94 4.54g 4.89g 11.65g
TOTAL 643.71 123.77g 23.93g 14.68g
 
DAILY TOTAL 4694.04 555.34g 341.93g 156.61g

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Day 3

Breakfast Calories Carbohydrates Protein Fat
3 cups Bran Flakes 384.00 96.48g 11.28g 2.64g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
2 medium banana, sliced 210.04 53.90g 2.58g 0.58g
2 Tbs sliced almonds 66.46 2.28g 2.44g 5.82g
TOTAL 832.01 176.42g 33.00g 9.92g
 
Snack 1 Calories Carbohydrates Protein Fat
1 cup chopped cantaloupe 54.40 13.06g 1.34g 0.30g
1 cup strawberries, sliced 53.12 12.75g 1.11g 0.50g
¾ cup low fat granola 238.84 49.50g 4.95g 2.85g
6 oz nonfat plain yogurt 85.00 6.00g 13.00g 0.00g
TOTAL 431.36 81.31g 20.41g 3.65g
 
Lunch Calories Carbohydrates Protein Fat
Salmon Stir Fry* (see recipe)        
• 10 oz salmon steak, cubed 402.33 0.00g 56.21g 17.96g
• 2 Tbs canola oil 159.12 0.00g 0.00g 18.00g
• 2 clove garlic, minced 8.94 1.98g 80.52g 23.54g
• 2 cups sliced mushrooms 30.80 4.60g 4.32g 0.48g
• 3 cups green beans 102.30 23.52g 6.00g 0.40g
• ¼ cup low sodium soy sauce 33.70 5.42g 3.28g 0.04g
• 2 Tbs hoisin sauce 70.40 14.10g 1.06g 1.08g
• 2 cups cooked brown rice 432.90 89.54g 10.06g 3.51g
TOTAL 1240.51 139.16g 81.33g 41.50g
 
Snack 2 Calories Carbohydrates Protein Fat
4 cups low salt vegetable soup 400.00 80.00g 8.00g 8.00g
1 large baked potato 256.68 58.38 6.90g 0.36g
1 cup cooked broccoli 83.38 17.31g 5.59g 0.96g
TOTAL 711.28 149.58g 18.62g 9.00g
 
Dinner Calories Carbohydrates Protein Fat
2 Turkey Burger Wraps:        
• 8 oz cooked turkey burger 424.64 0.00g 49.76g 23.54g
• 2 slices low fat Swiss cheese 71.40 1.80g 10.72g 2.14g
• 2 Spinach Flour tortillas (10 in) 436.80 71.90g 11.60g 10.86g
• 2 Tbs BBQ sauce 23.44 4.00g 0.56g 0.56g
• ½ cup shredded cabbage 8.40 1.96g 0.50g 0.04g
2 cups sliced cucumber 28.56 5.14g 1.40g 0.38g
4 tsp olive oil and 2 tsp balsamic vinegar 164.48 0.02g 0.00g 18.00g
TOTAL 1157.32 84.82g 74.54g 55.52g
 
Snack 3 Calories Carbohydrates Protein Fat
LARA Bar 180.00 23.00g 4.00g 10.00g
1 medium apple 71.76 19.06g 0.36g 0.23g
2 oz walnuts 370.82 7.77g 8.64g 36.97g
TOTAL 622.58 49.83g 13.00g 47.20g
 
DAILY TOTAL 4995.06 681.12g 240.90g 166.79g

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Day 4

Breakfast Calories Carbohydrates Protein Fat
2 PB & J:        
• 2 Tbs low-sugar fruit spread 80.00 20.00g 0.00g 0.00g
• ¼ cup natural peanut butter 420.00 12.00g 14.00g 34.00g
• 4 slices whole wheat bread 275.52 51.64g 10.86g 4.70g
• 16 fl oz organic skim milk 171.50 23.76g 16.70g 0.88g
TOTAL 947.02 107.40g 41.56g 39.58g
 
Snack 1 Calories Carbohydrates Protein Fat
Orange-Banana Smoothie:        
• 2 medium banana 179.78 46.14g 2.20g 0.66g
• 2 oz protein powder** 208.00 4.00g 48.00g 0.00g
• 16 fl oz orange juice 164.21 37.55g 2.99g 1.01g
TOTAL 607.42 101.06g 53.20g 1.67g
 
Lunch Calories Carbohydrates Protein Fat
2 Turkey Sandwiches:        
• 4 slices multigrain bread 261.04 48.26g 10.40g 3.96g
• 12 oz roasted turkey breast, low sodium 336.00 12.00g 60.00g 12.00g
• ¼ cup olive tapenade (purchased in grocery store) 77.28 4.21g 0.57g 7.18g
• 4 slices tomato 16.20 3.53g 0.79g 0.18g
2 medium apples 143.52 38.12g 0.72g 0.46g
TOTAL 834.04 106.12g 72.48g 23.78g
 
Snack 2 Calories Carbohydrates Protein Fat
1 cup hummus 435.42 49.49g 11.96g 21.13g
20 baby carrots 70.00 16.48g 1.28g 0.26g
20 raw almonds 138.72 4.74g 5.10g 12.16g
TOTAL 644.14 70.71g 18.34g 33.55g
 
Dinner Calories Carbohydrates Protein Fat
2 cups canned Lentil Soup 251.68 40.61g 15.58g 3.00g
1 cup cooked brown rice 216.45 44.77g 5.03g 1.75g
6 oz grilled chick breast 280.66 0.00g 52.67g 6.07g
6 cups spinach, steamed 47.94 9.26g 3.46g 0.84g
TOTAL 748.79 94.64g 73.28g 10.82g
 
Snack 3 Calories Carbohydrates Protein Fat
Pita Pizza* (see recipe)        
2 whole wheat pitas (4 in) 148.96 30.80g 5.49g 1.46g
1 link cooked chicken sausage, sliced 200.00 4.00g 24.00g 12.00g
¾ cup shredded part skim mozzarella cheese 170.63 2.16g 14.67g 11.32g
½ cup bell pepper, chopped 14.90 3.46g 0.64g 0.13g
¼ cup marinara sauce 46.25 7.04g 3.22g 1.49g
TOTAL 580.74 47.46g 48.02g 26.40g
 
Snack 4 Calories Carbohydrates Protein Fat
2 Clif Bars (Peanut Butter) 500.00 84.00g 22.00g 12.00g
TOTAL 500.00 84.00g 22.00g 12.00g
 
DAILY TOTAL 4862.15 611.39g 328.88g 147.80g

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Day 5

Breakfast Calories Carbohydrates Protein Fat
1 egg + 4 egg whites, scrambled 139.90 2.30g 21.15g 7.67g
2 cinnamon raisin bagels, toasted 644.28 130.28g 23.02g 4.02g
2 Tbs cream cheese 69.80 0.53g 1.51g 6.97g
8 oz grapefruit juice, unsweetened 96.41 22.74g 1.24g 0.25g
TOTAL 950.39 155.85g 46.92g 18.91g
 
Snack 1 Calories Carbohydrates Protein Fat
Rice & Bean Wrap* (see recipe)        
• 1 (8in) whole wheat flour tortilla 143.52 23.62g 3.81g 3.56g
• 1 slice low fat cheddar cheese 48.44 0.53g 6.82g 1.96g
• ½ cup cooked brown rice 108.22 22.39g 2.52g 0.88g
• ½ cup black beans, canned 109.20 19.87g 7.24g 0.35g
• ¼ cup sliced bell pepper 7.45 1.73g 0.32g 0.06g
• ¼ cup salsa 17.82 4.13g 1.02g 0.11g
8 oz nonfat fruit yogurt 213.07 43.07g 9.97g 0.45g
TOTAL 647.72 115.34g 31.69g 7.37g
 
Lunch Calories Carbohydrates Protein Fat
6 oz London broil, broiled 319.78 0.00g 47.05g 14.00g
1 cup cooked wild rice 248.46 52.50g 9.82g 0.84g
2 cups steamed asparagus 79.20 14.80g 8.64g 0.79g
8 fl oz low fat milk 102.48 12.18g 8.22g 2.37g
TOTAL 749.92 79.48g 73.73g 18.00g
 
Snack 2 Calories Carbohydrates Protein Fat
Power Shake:        
• 16 fl oz low fat milk 204.96 24.36g 16.44g 4.74g
• 2/3 cup frozen blueberries 52.50 12.58g 0.44g 0.66g
• 2 small bananas 179.78 46.14g 2.20g 0.66g
• 2 oz vanilla protein powder** 208.00 4.00g 48.00g 0.00g
TOTAL 645.24 87.08g 67.08g 6.06g
 
Dinner Calories Carbohydrates Protein Fat
4 whole grain waffles 330.40 61.80g 9.88g 4.98g
2 cups blueberries 229.14 58.26g 2.98g 1.32g
2 Tbs honey 127.68 34.60g 0.12g 0.00g
12 oz lemon yogurt 320.00 54.00g 12.00g 6.00g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
TOTAL 1178.73 232.42g 41.68g 13.18g
 
Snack 3 Calories Carbohydrates Protein Fat
3 cups chopped cantaloupe 163.20 39.18g 4.02g 0.90g
1 ½ cups low fat granola 477.68 99.00g 9.90g 5.70g
10 oz nonfat plain yogurt 170.00 12.00g 26.00g 0.00g
TOTAL 810.88 150.18g 39.92g 6.60g
 
DAILY TOTAL 4982.88 820.35g 301.02g 70.12g

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Day 6

Breakfast Calories Carbohydrates Protein Fat
4 large eggs, poached 294.00 1.54g 25.16g 19.88g
3 oz turkey breakfast sausage 132.72 3.91g 12.64g 7.35g
4 slices whole wheat bread, toasted 277.00 51.70g 10.90g 4.80g
4 tsp trans fat free margarine 112.94 0.00g 0.00g 12.48g
4 tsp all natural fruit spread 53.34 13.34g 0.00g 0.00g
TOTAL 870.00 70.49g 48.70g 44.51g
 
Snack 1 Calories Carbohydrates Protein Fat
2 medium apples 143.52 38.12g 0.72g 0.46g
50 raw almonds 346.80 11.86g 12.76g 30.40g
TOTAL 490.32 49.98g 13.38g 30.86g
 
Lunch Calories Carbohydrates Protein Fat
Cranberry & Goat Cheese Salad:        
• 6 cups baby spinach leaves 47.94 9.26g 3.46g 0.84g
• ¼ cup dried cranberries 100.00 23.40g 0.00g 0.00g
• 2 oz goat cheese, crumbled 151.96 0.50g 10.50g 11.95g
• 2/3 cup canned chick peas (rinsed /drained) 190.40 36.20g 7.92g 1.82g
• 2 Tbs olive oil 238.68 0.00g 0.00g 27.00g
• 2 Tbs balsamic vinegar 5.40 0.02g 0.00g 0.00g
16 fl oz organic milk 171.51 23.76g 16.70g 0.88g
2 small orange 90.24 22.56g 1.80g 0.24g
TOTAL 996.13 115.70g 40.38g 42.73g
 
Snack 2 Calories Carbohydrates Protein Fat
Orange-Banana Smoothie:        
• 2 medium banana 179.78 46.14g 2.20g 0.66g
• 2 oz protein powder** 208.00 4.00g 48.00g 0.00g
• 16 fl oz orange juice 164.21 37.55g 2.99g 1.01g
TOTAL 607.42 101.06g 53.20g 1.67g
 
Dinner Calories Carbohydrates Protein Fat
10 oz wild salmon (grilled w/ 2 tsp olive oil and 1 tsp chili powder) 498.22 2.84g 56.86g 27.84g
2 cups steamed broccoli with lemon juice 166.76 34.62g 11.18g 1.92g
1 large baked sweet potato 205.20 47.22g 4.58g 1.42g
1 Tbs low fat sour cream 27.00 0.86g 0.58g 2.40g
TOTAL 897.18 85.54g 73.20g 33.58g
 
Snack 3 Calories Carbohydrates Protein Fat
1 cup hummus 435.42 49.49g 11.96g 21.13g
2 cup cucumber, sliced 28.56 5.14g 1.40g 0.38g
½ cup raw walnuts 382.59 8.02g 8.91g 38.15g
TOTAL 846.57 62.65g 22.27g 59.66g
 
DAILY TOTAL 4707.62 485.42g 251.13g 213.50g

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Day 7

Breakfast Calories Carbohydrates Protein Fat
Pineapple Smoothie 2:        
• ½ cup nonfat Greek style yogurt 56.66 4.00g 8.66g 0.00g
• 1 cup frozen pineapple chunks 79.60 20.92g 0.82g 0.18g
• 2 oz protein powder** 208.00 4.00g 48.00g 0.00g
• 16 fl oz orange juice 219.64 50.92g 3.00g 1.50g
½ whole wheat English muffin, toasted 67.41 13.45g 2.93g 0.70g
2 tsp honey 42.56 11.54g 0.04g 0.00g
TOTAL 673.87 104.83g 63.45g 2.38g
 
Snack 1 Calories Carbohydrates Protein Fat
Strawberry Shake        
• 2 oz vanilla protein powder** 208.00 4.00g 48.00g 0.00g
• 1 ½ cups frozen strawberries 74.20g 19.36g 0.92g 0.24g
• 16 fl oz apple juice, unsweetened 240.00 60.00g 1.00g 0.00g
TOTAL 522.20 119.36g 49.92g 0.24g
 
Lunch Calories Carbohydrates Protein Fat
2 Tuna on Rye:        
• 8 oz canned chunk light tuna 133.04 0.00g 57.86g 1.86g
• 2 Tbs plain yogurt 18.68 1.42g 1.06g 1.00g
• 10 spanish olives, chopped 80.96 4.40g 0.60g 3.52g
• 4 slices whole grain rye bread 331.52 61.82g 10.88g 4.22g
3 oz whole wheat pretzels 306.20 69.06g 9.44g 2.20g
TOTAL 1002.14 136.70g 79.84g 12.80g
 
Snack 2 Calories Carbohydrates Protein Fat
1 cup almonds 549.10 18.75g 20.20g 48.11g
TOTAL 549.10 18.75g 20.20g 48.11g
 
Dinner Calories Carbohydrates Protein Fat
10 oz roast beef, broiled 540.00 0.00g 84.00g 18.00g
2 cups cooked brown rice pasta 400.00 90.00g 10.00g 0.00g
2 cups steamed broccoli 109.20 22.40g 7.42g 1.28g
¼ cup chopped sundried tomatoes (packed in oil, drained) 59.00 6.40g 1.40g 3.90g
TOTAL 1108.20 118.80g 102.82g 23.18g
 
Snack 3 Calories Carbohydrates Protein Fat
2 Turkey Burger Wraps:        
• 8 oz cooked turkey burger 424.64 0.00g 49.76g 23.54g
• 2 slices low fat Swiss cheese 71.40 1.80g 10.72g 2.14g
• 2 Spinach Flour tortillas (10 in) 436.80 71.90g 11.60g 10.86g
• 2 Tbs BBQ sauce 23.44 4.00g 0.56g 0.56g
• ½ cup shredded cabbage 8.40 1.96g 0.50g 0.04g
2 cups sliced cucumber 28.56 5.14g 1.40g 0.38g
4 tsp olive oil and 2 tsp balsamic vinegar 164.48 0.02g 0.00g 18.00g
TOTAL 1157.32 84.82g 74.54g 55.52g
 
DAILY TOTAL 5012.83 583.26g 390.77g 142.23g

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** Can substitute soy, hemp, pea, rice protein, or whey powders for use in smoothies.

NOTES:
Bar flavors are used only to provide a calorie and macronutrient recommendation. Any flavor can be substituted, but values will vary slightly.
If meal suggestion lists skim milk, you can substitute soy, almond, or rice milk depending on your preference.


RECIPES

Chicken Stir Fry

Serves: 1
Prep Time: 10 minutes
Cook Time: 10 minutes

• 10 oz skinless chicken breast, cut
• 2 Tbs canola oil
• 2 clove garlic, minced
• 2 cups sliced mushrooms
• 3 cups green beans
• ¼ cup low sodium soy sauce
• 2 Tbs hoisin sauce
• 2 cups cooked brown rice

  • Heat a wok or large pot over high heat
  • Add oil and garlic and sauté for 10 seconds
  • Add chicken and 1 Tbs soy sauce, toss and cook for 2 minutes
  • Add vegetables, hoisin sauce and remaining soy sauce
  • Lower heat slightly. Continually toss and cook for another 5 minutes until chicken is cooked and vegetables are slightly tender
  • Pepper & Cheese Scramble

    Serves: 1
    Prep Time: 5 minutes
    Cook Time: 5 minutes

    • 4 large eggs
    • 4 large egg whites
    • ½ cup bell pepper, chopped
    • 1/3 cup shredded part skim mozzarella cheese

  • Heat a small nonstick skillet over medium heat
  • In a small bowl, whisk together eggs and egg whites until fluffy. Set aside
  • Spray pan with nonstick spray. Add egg mixture and scramble gently with a spatula for 1-2 minutes as eggs begin to set
  • Add peppers and cheese, season with black pepper and continue to scramble until eggs are cooked
  • Salmon Stir Fry

    Serves: 1
    Prep time: 10 minutes
    Cook time: 10 minutes

    • 10 oz salmon steak, cubed
    • 2 Tbs canola oil
    • 2 clove garlic, minced
    • 2 cups sliced mushrooms
    • 3 cups green beans
    • ¼ cup low sodium soy sauce
    • 2 Tbs hoisin sauce
    • 2 cups cooked brown rice

  • Heat a wok or large pot over high heat
  • Add oil and garlic and sauté for 10 seconds
  • Add vegetables and 1 Tbs soy sauce, toss and cook for 2 minutes
  • Add salmon, hoisin sauce and remaining soy sauce
  • Lower heat slightly. Continually toss and cook for another 5 minutes until salmon is cooked and vegetables are slightly tender
  • Pita Pizza

    Serves: 1
    Prep Time: 10 minutes
    Cook Time: 12 minutes

    • 2 whole wheat pitas (4 in)
    • ¼ cup marinara sauce
    • 1 link cooked chicken sausage, sliced
    • ¾ cup shredded part skim mozzarella cheese
    • ½ cup bell pepper, chopped

  • Preheat oven to 375°
  • Place pitas on a cookie sheet lined with aluminum foil
  • Top with chicken sausage, scallion, pepper and cheese
  • Bake for 15-20 minutes until cheese is melted and bubbly
  • Rice & Bean Wrap

    Serves: 1
    Prep Time: 5 minutes
    Cook Time: 1 minute

    • 1 (8in) whole wheat flour tortilla
    • 1 slice low fat cheddar cheese
    • ½ cup cooked brown rice
    • ½ cup black beans, canned
    • ¾ cup sliced bell pepper
    • ¾ cup salsa

  • Top tortilla with cheese rice, beans, pepper and salsa
  • Roll up tightly and microwave for one minute to heat
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