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11.1.10

Suggested Meal-Plans for Buddhist Diet

For Tuesday, 1/12/2010
breakfast:
FOOD CALORIES CARBS FAT PROTEIN

Cheese Tortilla; Banana; Melt cheese in the tortilla, roll and enjoy.
Cheddar or Colby Cheese, Low Fat, 2 oz 98 1 4 14
Banana, fresh, 0.5 large (8" to 8-7/8" long) 63 16 0 1
Flour Tortillas, 1 tortilla, medium (approx 6" dia) 104 18 2 3
Decaffeinated Coffee, 1 cup (8 fl oz) 0 0 0 0
lunch:

Butternut Squash Risotto; Broccoli, Pears, Roll; Milk
Milk, nonfat, 1 cup 86 12 0 8
Butternut Squash Risotto with Greens, 1 serving 147 22 4 4
Pears, fresh, 0.5 pear, large (approx 2 per lb) 62 16 0 0
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Dinner Rolls, wheat, 1 roll (1 oz) 77 13 2 2
Butter, unsalted, 1 pat (1" sq, 1/3" high) 36 0 4 0
Butter, unsalted, 1 pat (1" sq, 1/3" high) 36 0 4 0
dinner:

Cream of Bean and Broccoli Soup; Tangerines
Place cubed potato, broth and milk in a pot. Heat until potatoes are cooked, then puree (in blender). Thin soup with water if needed. Return to pot, add beans, cheese, and broccoli. Heat, stirring well. Serve with tangerines.
Milk, nonfat, 1 cup 86 12 0 8
Beans, white, 0.5 cup 153 29 0 10
Beans, white, 0.5 cup 153 29 0 10
Tangerines, 2 small (2-1/4" dia) 62 16 0 1
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.) 80 18 0 2
Parmesan Cheese, grated, 1 tbsp 23 0 2 2
Parmesan Cheese, grated, 1 tbsp 23 0 2 2
Pacific Natural Foods Organic Low Sodium Vegetable Broth, 1 cup, 1 serving 15 3 0 0
snack:

Yogurt; Spinach with Tomatoes
Yogurt, fruit, 1 container (5 oz) 141 26 2 6
Savory Spinach with Tomatoes RECIPE, 0.5 serving 28 3 1 2



For Wednesday, 1/13/2010
breakfast:
FOOD CALORIES CARBS FAT PROTEIN

Cottage cheese; orange; toast with peanut butter
Cottage Cheese, 1% Milkfat, 0.5 cup (not packed) 81 3 1 14
Oranges, 1 fruit (2-5/8" dia) 62 15 0 1
Bread, reduced-calorie, wheat, 2 slice 91 20 1 4
Almond Butter, 0.5 tbsp 51 2 5 1
lunch:

Baked Potato with Broccoli and Pinto Beans; Applesauce; Milk
Cook and chop broccoli and prepare pinto beans as necessary to top baked potato.
Milk, nonfat, 1 cup 86 12 0 8
Beans, pinto, 0.6 cup 141 26 1 8
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.) 80 18 0 2
Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.) 80 18 0 2
Sour Cream, reduced fat, 2 tbsp 41 1 4 1
Sour Cream, reduced fat, 2 tbsp 41 1 4 1
Applesauce, unsweetened, 0.75 cup 79 21 0 0
dinner:

Chickpeas and Spinach with Feta; Roll; Banana
Saute garbanzo beans until heated, combine with cooked spinach and top with feta cheese.
Feta Cheese, 1.5 oz 112 2 9 6
Chickpeas (garbanzo beans), 0.5 cup 143 27 1 6
Chickpeas (garbanzo beans), 0.5 cup 143 27 1 6
Banana, fresh, 0.5 large (8" to 8-7/8" long) 63 16 0 1
Spinach, frozen, 0.5 cup 27 5 0 3
Spinach, frozen, 0.5 cup 27 5 0 3
Dinner Rolls, rye, 1 medium 103 19 1 4
Olive Oil, 1 1tsp 40 0 5 0
Olive Oil, 1 1tsp 40 0 5 0
snack:

Black Beans; Sweet Potato; Salsa
Top sweet potato with beans and salsa.
Beans, black, 0.6 cup 136 24 1 9
Sweet potato, cooked, baked in skin, without salt, 0.5 small 27 6 0 1
Salsa, 0.13 cup 9 2 0 0



For Thursday, 1/14/2010
breakfast:
FOOD CALORIES CARBS FAT PROTEIN

Swiss Cheese Bagel; Apple juice
Melt sliced Swiss cheese over half a bagel.
Swiss Cheese, 1 oz 107 1 8 8
Apple juice, unsweetened, 4 fl oz 58 14 0 0
Bagels, plain, 0.5 bagel (3-1/2" dia) 98 19 1 4
lunch:

Baked Potato with Broccoli and Pinto Beans; Applesauce; Milk
Cook and chop broccoli and prepare pinto beans as necessary to top baked potato.
Milk, nonfat, 1 cup 86 12 0 8
Beans, pinto, 0.6 cup 141 26 1 8
Broccoli, fresh, 2 spear (about 5" long) 17 3 0 2
Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.) 80 18 0 2
Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.) 80 18 0 2
Sour Cream, reduced fat, 2 tbsp 41 1 4 1
Sour Cream, reduced fat, 2 tbsp 41 1 4 1
Applesauce, unsweetened, 0.75 cup 79 21 0 0
dinner:

Garlic Ginger Rice with Almonds; Green Beans; Blueberries; Milk
Add grated ginger and minced garlic to warm oil in skillet and heat for a minute then add cooked rice, mix and heat throughout. Add in almond slivers and serve.
Milk, nonfat, 1 cup 86 12 0 8
Almonds, 0.25 cup, sliced 137 5 12 5
Almonds, 0.25 cup, sliced 137 5 12 5
Blueberries, fresh, 0.75 cup 61 15 0 1
Green Beans (snap), 12 beans (4" long) 20 5 0 1
Green Beans (snap), 12 beans (4" long) 20 5 0 1
White Rice, long grain, 0.5 cup 103 22 0 2
Canola Oil, 1 1tsp 40 0 5 0
Canola Oil, 1 1tsp 40 0 5 0
snack:

Cucumbers with Hummus; Tea
Hummus, 0.3 cup 125 11 7 6
Cucumber (with peel), 1 cup slices 14 3 0 1
Herbal Tea, 1 cup (8 fl oz) 2 0 0 0



For Friday, 1/15/2010
breakfast:
FOOD CALORIES CARBS FAT PROTEIN

Cream of Wheat with peanut butter and banana
Cook Cream of Wheat according to package directions. Stir in peanut butter and sliced banana. Serve with milk.
Milk, nonfat, 1 cup 86 12 0 8
Banana, fresh, 0.5 large (8" to 8-7/8" long) 63 16 0 1
Cream of Wheat, cooked with water, without salt, 0.75 cup 98 21 0 3
Peanut Butter, smooth style, 0.5 tbsp 47 2 4 2
lunch:

Cream Cheese, Walnuts and Raisins Wrap; Salad; Granola Bar
Cream Cheese, 2 tbsp 101 1 10 2
Walnuts, 0.75 oz (14 halves) 142 3 14 3
Raisins, 0.5 small box (1.5 oz) 65 17 0 1
Romaine Lettuce (salad), 2 cup, shredded 16 3 0 2
Flour Tortillas, 1 tortilla, medium (approx 6" dia) 104 18 2 3
Granola Bars, peanut butter, 1 bar 114 15 6 2
Olive Oil, 1 1tsp 40 0 5 0
Olive Oil, 1 1tsp 40 0 5 0
Balsamic Vinegar, 1 tbsp 8 2 0 0
dinner:

Cheesy Chickpea Pasta with Spinach; Watermelon
Heat chickpeas, mozzarella, spinach and sauce, and pour over cooked pasta. Top with Parmesan. Serve with watermelon.
Mozzarella Cheese, part skim milk, 1 oz 72 1 5 7
Chickpeas (garbanzo beans), 0.5 cup 143 27 1 6
Chickpeas (garbanzo beans), 0.5 cup 143 27 1 6
Watermelon, 1.25 cup, balls 62 14 1 1
Spinach, frozen, 0.5 cup 27 5 0 3
Whole Wheat Spaghetti, cooked (pasta), 0.6 cup 104 22 0 4
Parmesan Cheese, grated, 1 tbsp 23 0 2 2
Parmesan Cheese, grated, 1 tbsp 23 0 2 2
Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup 71 10 3 2
snack:

Salad Greens with Cranberry Vinaigrette and Almonds; Tea
Almonds, 0.25 cup, sliced 137 5 12 5
Salad Greens With Cranberry Vinaigrette, 0.5 serving 24 3 1 1
Tea, brewed, 6 fl oz 2 1 0 0



For Saturday, 1/16/2010
breakfast:
FOOD CALORIES CARBS FAT PROTEIN

Swiss Cheese Bagel; Apple juice
Melt sliced Swiss cheese over half a bagel.
Swiss Cheese, 1 oz 107 1 8 8
Apple juice, unsweetened, 4 fl oz 58 14 0 0
Bagels, plain, 0.5 bagel (3-1/2" dia) 98 19 1 4
lunch:

Sauted Tofu with Cheesy Broccoli Rice; Orange;Tea
Saute tofu and chopped onions and mix with cooked broccoli and rice and top with grated cheese.
Cheddar or Colby Cheese, Low Fat, 2 oz 98 1 4 14
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup 146 6 8 15
Oranges, 1 fruit (2-5/8" dia) 62 15 0 1
Onions, raw, 4 slice, medium (1/8" thick) 21 5 0 1
White Rice, long grain, 0.5 cup 103 22 0 2
White Rice, long grain, 0.5 cup 103 22 0 2
Olive Oil, 1 1tsp 40 0 5 0
Olive Oil, 1 1tsp 40 0 5 0
Herbal Tea, 1 cup (8 fl oz) 2 0 0 0
dinner:

Chickpea & Tomato, Pepper Pita; Peaches and Cottage Cheese
Mix the Mrs. Dash with the Sour Cream and blend with beans and chopped tomatoes and peppers, then fill pita with mixture.
Cottage Cheese, Nonfat, 0.75 cup (not packed) 120 8 1 23
Chickpeas (garbanzo beans), 0.5 cup 143 27 1 6
Chickpeas (garbanzo beans), 0.5 cup 143 27 1 6
Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb) 68 17 0 1
Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia) 22 5 0 1
Red Ripe Tomatoes, 4 slice, medium (1/4" thick) 17 4 0 1
Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia) 85 18 1 3
Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp 0 0 0 0
Sour Cream, reduced fat, 2 tbsp 41 1 4 1
Sour Cream, reduced fat, 2 tbsp 41 1 4 1
snack:

Peanut butter and celery; herbal tea
Peanut Butter, smooth style, 1.5 tbsp 142 5 12 6
Celery, raw, 2 stalk, large (11"-12" long) 20 5 0 1
Herbal Tea, 1 cup (8 fl oz) 2 0 0 0
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