= No Gluten Ingredients Added

Breakfast
Amy’s Tofu Scramble in a Pocket Sandwich
2 tablespoons salsa, if desired
1/2 cup sliced peaches, pears or an apple
1 cup 1% milk OR soy milk OR 1 cup nonfat yogurt

Snack
1 orange + 1 tablespoon cashews

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

To make the 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. Store in an airtight container in the refrigerator.

Snack
1/2 cup plain yogurt
1/2 cup fresh or frozen (defrosted) berries

Dinner
1 cup Amy’s Cream of Tomato Soup
1 cup fresh or frozen veggies, steamed
2 teaspoons salt-free seasoning blend
2 cups green salad with added veggies

For the dressing:
1 tablespoon vinegar
1 1/2 teaspoons olive oil



Need A Little More?
For an extra 300 calories: add 1 whole wheat tortilla + 2 more tablespoons bean dip and 1/2 ounce cheese to make a mini-wrap at lunch, and 1/2 cup yogurt + 1/4 cup more fruit for snack.

Daily Tip
Relax . . . Focus on your breathing! Take 5 deep breaths (long inhales and exhales).