350 maximum calories – minimum 15 grams protein -maximum 25 grams carbs meal plan.
Adapted for Scottsdale Weight Loss Centers Philosophy and Guidelines.
Created By Sharon Ben-Mayer M.S. Culinary Nutritionist and milk+honey
Breakfast
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2 Eggs Any Style
2 eggs served with Italian sausage (plant-based) with sliced tomatoes and cucumbers
340 calories - 18 grams protein - 24 grams carbs$12
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Build Your Own Omelette
served with seasonal fruits$7.50
toppings: mushrooms, onions, tomatoes, peppers or spinach add $.50/topping
230 calories - 14 grams protein - 18 grams carbs
cheese topping: cheddar or feta add $1.50/topping
340 calories - 17 grams protein - 19 grams carbs
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Huevos Rancheros
2 eggs sunny-side up, served on corn tortillas with black beans, salsa and avocado
350 calories - 23 grams protein - 22 grams carbs$11
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LEO
lox, eggs and onions served with sliced tomatoes and cucumbers with Wasa light rye cracker
320 calories - 18 grams protein - 11 grams carbs$12
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Yogurt Parfait
Lowfat plain yogurt with berries and banana topped with almonds slivers
250 calories - 11 grams protein - 25 grams carbs$6
Lunch & Dinner
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Minestrone
150 calories - 1 gram protein - 10 grams carbs
$8 -
Tuna Salad
organic mixed greens, tomatoes, cucumbers and shredded carrots with two Wasa lite rye crackers
350 calories - 37 grams protein -21 grams carbs$10
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Greek Salad
organic mixed greens, tomatoes, red onion, cucumber, green peppers, kalamata olives and feta cheese
310 calories - 10 grams protein - 10 grams carbs$11
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Nicoise Salad
Romaine lettuce, tomatoes, hard-boiled egg, green beans, kalamata olives and yellowfin tuna
345 calories - 28 grams protein - 10 grams carbs$13
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Grilled Salmon Salad
salmon fillet on a bed of mixed greens, tomatoes, cucumbers and green peppers
150 calories - 1 gram protein - 10 grams carbs$15
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Hummus Plate
vegetable crudites with homemade hummus and Wasa lite cracker
200 calories - 5 grams protein - 25 grams carbs$7
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Impossible Burger
plant-based burger comes with tomato and red onion with a smear of mayo in a lettuce bun
toppings: grilled onions add $.50/topping
toppings: grilled mushrooms add $1/topping
285 calories - 20 grams protein - 7 grams carbs
cheese topping: cheddar add $2/topping
350 calories - 24 grams protein - 7 grams carbs$15
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Fish Tacos
3 small grilled fish tacos with shredded lettuce, homemade salsa and avocado
350 calories - 22 grams protein - 24 grams carbs$12
Zoodles
spiralized zucchini noodles
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Zoodles Pomodoro
San Marzano tomato sauce and basil
150 calories - 1 gram protein - 17.5 grams carbs
2 large impossible meatballs......... add $10
330 calories - 15 gram protein - 23.5 grams carbs$12
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Zoodles All'Arrabbiata
spicy peperoncini, cherry tomatoes, Kalamata olives and garlic with San Marzano tomato sauce
200 calories - 1 gram protein - 17 grams carbs$13
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Zoodles Al Aglio e Olio
with olive oil and garlic with cherry tomatoes and basil
200 calories - 1 gram protein - 16 grams carbs$12
