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|, Eating Recommendations, Blog|SMART START MENUS Volume 2 Menu 2


193These Smart Start menus are a good road map to putting it all together. You can follow them exactly or use them as an example and make adjustments.

Click on the titles to view recipes



171-1Crustless Veggie Mini-Quiches: Veggie Mini-Quiches – love these for breakfast, but they are also great as appetizers or as a side dish. You can make up extra and freeze them for later. Pop them in the microwave and you have a quick meal that you can take on the run!

Makes 12 mini-quiches (2 per serving)

Nutrition: Approximately 40 calories each.

Coffee with 2 1/2 tbs. flavored coffee creamer 100 calories



336-1Cheese, Vegetable, and Black Bean Tacos: This is a great grab and go lunch since most of the ingredients can be found in your fridge and pantry.

Nutritional Info (Per serving):Servings – 1

Calories: 308, Saturated Fat: 5.3g, Sodium: 172mg, Dietary Fiber: 11g, Total Fat: 9.5g, Carbs: 38g, Cholesterol: 25mg, Protein: 16.5g

Exchanges: Vegetable: 2.5, Starch: 1, Lean Meat: 2, Fat: 1

Carb Choices: 2


Mid – Day Snack

almonds-cashews-pistachio-400x400One-Quarter Cup of Almonds, Cashews, or Pistachios
Unsalted almonds, cashews, and pistachios are all protein- and fiber-rich snacks full of healthy monounsatured fats. However, because nuts are high in calories, the key is to watch portion sizes. Almonds have 155 calories per quarter-cup serving, cashews have 157 calories, and pistachios have 170.

Green Tea with 1 tsp. honey (64 calories


33-1Chicken with Apples: Chicken with apples is a perfect warming fall or winter dish. Serve with noodles or skinny mashed potatoes by skinny I mean no butter or cream, just nonfat or low fat milk, or fat-free chicken broth.

Serves 4.

Per Serving: Calories 260, Calories from Fat 38, Total Fat 4.5g (sat 0.7g), Cholesterol 82mg, Sodium 94mg, Carbohydrate 22.2g, Fiber 2.4g, Protein 33.2g.

beetcarrotsaladmedRoasted Beet and Carrot Salad: Roasting beets brings out the best in this earthy vegetable. Carrots complement the beets with their sweetness, which is enhanced by roasting.

Serves 4

Per Serving: Calories 75, Calories from Fat 22, Total Fat 2.4g (sat 0.3g), Cholesterol 0mg, Sodium 88mg, Carbohydrate 11.5g, Fiber 3.2g, Protein 3.2g


Evening Snack

159-1Popcorn walnut delight: This American favorite is easy to make at home using walnuts and a light caramel.
This classic snack is sure to please kids of all ages. What’s the prize? Our version contains half the sugar per serving than the stadium-bought alternative and the walnuts provide nearly 10 times the amount of ALA omega-3s than of any other nut

Makes 4 cups
About 8 servings

Nutritional Information Per Serving: Calories 150, Total Fat 13g, Saturated Fat 2g, Cholesterol 5mg, Sodium 230mg, Total Carbohydrate 9g, Fiber 1g, Protein 2g


Total daily Calories = 1,207