Amy’s Kitchen, Natural and Organic Foods

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Day Nine

Breakfast
Amy’s Tofu Scramble with
2 tablespoons of your favorite Amy’s Salsa, if desired
½ cup sliced peaches, pears or 1 apple
1 cup 1 % fat milk or soymilk

Amy's Diet PlanSnack
1 orange
1 tablespoon cashews

Lunch
Amy's Diet PlanAmy’s Santa Fe Enchilada Bowl
1 cup carrots, celery and cucumbers with
2 tablespoons Amy’s Black Bean Dip (see recipe below) OR
1 tablespoon reduced fat dressing

Snack
½ cup plain yogurt
½ cup fresh or frozen (defrosted) berries

Amy's Diet PlanDinner
Amy’s Light in Sodium Brown Rice and Veggie Bowl
1 cup Amy’s Chunky Tomato Bisque (Light in Sodium or regular)
1 cup fresh or frozen veggies cooked with
2 teaspoons of your favorite salt-free seasoning blend
2 cups green salad with added veggies topped with
1 tablespoon vinegar
1½ teaspoons olive oil
 


Need A Little More?
For an extra 300 calories: include 1 brown rice tortilla with 2 more tablespoons bean dip and ½ ounce cheese to make a mini-wrap at lunch + ½ cup yogurt and ¼ cup more fruit for snack.

Daily Tip
Drink a tea with cinnamon to curb your sweet tooth.

Amy’s Black Bean Dip
1 can Amy’s Black Bean Chili
1 small onion, chopped
1 small tomato, chopped
3 tablespoons water
Combine ingredients in a blender or food processor and blend until smooth. For a spicy dip, add 1/4 teaspoon chili powder or 1/2 teaspoon chopped chipotle pepper.


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