Weekly Healthy, Easy Menu Guide

• Mixed Lettuce Greens 50 Calories/8 oz.
Mix and match with salad add-ons
• Fresh Organic, locally grown Romaine 50 Calories/8 oz.
Add your favorite low-calorie dressing as a balsamic
• Cool Cucumber Salad 11Calories/8 oz.
English cucumbers, cilantro, fresh lemon juice, and a dash of fresh mint

SOUP: Chicken Vegetable 127 Calories/8 oz.

Includes Salad add-ons/raw vegetables: Your Favorites!
Orange & Green Pepper, Carrots, Celery, Cherry Tomatoes

• Baked Cod with Green Bean Almandine 285 Calories/8 oz.
Cod with lemon juice and thyme; green beans with honey, lemon and silvered almonds
Bake in oven for 10-12 minutes OR Microwave in container
• Turkey Chili with Honey Corn Loaf: 275 Calories/8 oz.
Lean turkey, garlic, onions, green peppers, tomatoes, chili spices, cumin and pepper
Reheat stove top OR heat in microwaveable container until hot
• Roasted Chicken Vesuvio: 255 Calories/8 oz.
Roasted breasts of chicken with garlic, white wine, basil, fingerlings, and very little peas!
Heat in microwaveable container or heat in oven 350 degrees until heated through
• Poached Chicken Breasts with Artichoke Hearts 323 Calories/8 oz.
Organic chicken breasts, shallots, lemon, goat cheese, lemon juice, parsley, thyme
Reheat in oven at 350 degrees until hot OR heat in microwave
• Cranberry Turkey Burgers & sautéed Squashes: 209 Calories/8 oz.
Lean turkey, onion, sage, panko crumbs, whole cranberries, cranberry sauce topping; whole wheat tops; pan sautéed squash
RAW: NEED TO COOK. Once cooked, then
Heat burger and squash in microwave until hot; assemble and enjoy!


• Fresh Fruit Salad 155 Calories/3x3 Slice
Strawberries, blueberries, blackberries and red grapes
• Oat/Banana Chocolate Chip Muffins 110 Calories/1
Oats, wheat flour, rice flour, cinnamon sugar

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    Chef Jody

    Professional Chef and Wellness Coach, specializing in specific dietary needs. Includes diabetics, renal failure, cancer and chemo patients, low fat/high protein, gluten free, protein free, and overall healthy cooking. Most recipes are under 350 calories or less! Graduate of Kendall College, Chicago, IL. Certifications in Professional Chef, Bakery and Pastry Chef, Dining Room Management and Catering. Studied in Lyon, Paris, France.

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