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SMART START MENUS Volume 2 – Menu 5

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SMART START MENUS Volume 2 – Menu 5

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.




334-1Cinnamon-Raisin-Apple Indian Pudding

Wake up with a smile on your face with this breakfast that tastes like desert. Or you can make it for desert as well.

Calories: 128, Saturated Fat: 0g, Sodium: 148mg, 
Dietary Fiber: 2g, Total Fat: 1g, Carbs: 26g,
Cholesterol: 37mg, Protein: 5g

Exchanges: Dairy: 0.5, Fruit:1, Other Carb: 0.5, Carb Choices: 1.5


Himalayan Chai Tea

Try this spicy tea in the morning or as a after dinner treat. Made with Stevia to cut extra calories

Per Serving (1 cup): 30 calories, 1g protein, 5g carbohydrates, 0g fiber, 1g fat, 
0mg cholesterol, 45mg sodium. Total Breakfast=163 Calories

Mid Morning Snack

Homemade-Salsa-and-Baked-Tortillas-1024x712Baked Tortilla Chips With Salsa

Choosing baked, not fried, chips and fresh salsa make this healthy snack a better choice than greasy potato chips with dip. Ten baked tortilla chips have about 120 calories, while a half-cup of salsa contains about 42. A word to the wise: Store-bought salsa can be high in sodium, so read food labels carefully.

Total Calories 160


f38ca40e905ad4a3fed79beedc70b4d563ddaceeSweet and Sour Shrimp Stir-Fry

Choked full of fresh veggis, and a good source of protein. Make it for dinner and pack it for lunch the next day. Makes 4 servings.

Per Serving: 200 calories, 9 g fat (2 g saturated fat), 11 g 
carbohydrate, 19 g protein, 2 g dietary fiber, 
580 mg sodium. 1 Carbohydrate Exchange


369-1Indian Beef Patties With Cucumber Yogurt Sauce

Cool, low-fat cucumber sauce is a delicious way to tame these fiery mint- and cumin-spiked ground meat patties.

Calories: 241, Saturated Fat: 5g, Sodium: 377mg, 
Dietary Fiber: 1g, Total Fat: 12g, Carbs: 8g, Cholesterol: 75mg, Protein: 24g
Exchanges: Dairy: 0.5, Vegetable: 0.5, Medium Fat Meat: 2.5 Carb Choices: 0.5

SD5416Baked Parmesan Tomatoes

A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish.

Calories: 91, Saturated Fat: 2g, Sodium: 375mg, 
Dietary Fiber: 2g, Total Fat: 6g, Carbs: 6g, Cholesterol: 4mg, 
Protein: 3g Carb Choices: 0.5
Total Dinner= 332 calories


bakedpearsmedBaked Pears with Cranberries and Walnuts

Not everyone likes pie during the holidays, so why not make Baked Pears with Cranberries and Walnuts? If you don’t have pomegranate juice, use cranberry juice, red wine or apple cider instead. Enjoy with a scoop of low fat frozen yogurt or whipped topping sprinkled with a little cinnamon or nutmeg.

Per Serving: Calories 197, Calories from Fat 44, Total Fat 5g (sat 0.4g), Cholesterol 0mg, 
Sodium 4mg,, Carbohydrates 36.7g, Fiber 4g, Protein 1.5g
Coffee with Cream (2 tbs.) 80 calories

Total Daily Calories = 1,132