Apple Chicken Salad

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Apple Chicken Salad
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Nutrition Facts
Apple Chicken Salad
Amount Per Serving
Calories 290 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 14g 70%
Trans Fat 0.02g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.3g
Cholesterol 64mg 21%
Sodium 271mg 11%
Potassium 321mg 9%
Total Carbohydrates 9g 3%
Dietary Fiber 3g 12%
Sugars 5g
Protein 27g 54%
Vitamin A 100%
Vitamin C 47%
Calcium 2%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish, Salads
Cuisine American
Prep Time 10 Minutes
Cook Time 10 minutes
Servings
servings
Course Main Dish, Salads
Cuisine American
Prep Time 10 Minutes
Cook Time 10 minutes
Servings
servings
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Nutrition Facts
Apple Chicken Salad
Amount Per Serving
Calories 290 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 14g 70%
Trans Fat 0.02g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.3g
Cholesterol 64mg 21%
Sodium 271mg 11%
Potassium 321mg 9%
Total Carbohydrates 9g 3%
Dietary Fiber 3g 12%
Sugars 5g
Protein 27g 54%
Vitamin A 100%
Vitamin C 47%
Calcium 2%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Saute chicken breast in skillet until cooked (5-8 minutes). Season with salt and pepper to taste
  2. In a large bowl, toss the chicken, romaine lettuce, and green apple with the mayo and lemon juice. Season with additional salt and pepper, if desired. Cover with plastic wrap and refrigerate to eat later in the day when chilled.
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Shake Extra

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Shake Extra
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Nutrition Facts
Shake Extra
Amount Per Serving
Calories 75 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Sodium 45mg 2%
Total Carbohydrates 4g 1%
Dietary Fiber 3g 12%
Protein 12g 24%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast, Extra
Cuisine American
Prep Time 2 minutes
Servings
serving
Ingredients
Course Breakfast, Extra
Cuisine American
Prep Time 2 minutes
Servings
serving
Ingredients
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Nutrition Facts
Shake Extra
Amount Per Serving
Calories 75 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Sodium 45mg 2%
Total Carbohydrates 4g 1%
Dietary Fiber 3g 12%
Protein 12g 24%
* Percent Daily Values are based on a 2000 calorie diet.
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Refresher Shake

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Chocolate Shake
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Nutrition Facts
Chocolate Shake
Amount Per Serving
Calories 190 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 2g 10%
Cholesterol 3mg 1%
Sodium 190mg 8%
Total Carbohydrates 12g 4%
Dietary Fiber 6g 24%
Sugars 3g
Protein 30g 60%
Vitamin A 8%
Calcium 20%
Iron 1%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast, Snack
Cuisine American
Prep Time 2 minutes
Servings
serving
Ingredients
Course Breakfast, Snack
Cuisine American
Prep Time 2 minutes
Servings
serving
Ingredients
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Nutrition Facts
Chocolate Shake
Amount Per Serving
Calories 190 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 2g 10%
Cholesterol 3mg 1%
Sodium 190mg 8%
Total Carbohydrates 12g 4%
Dietary Fiber 6g 24%
Sugars 3g
Protein 30g 60%
Vitamin A 8%
Calcium 20%
Iron 1%
* Percent Daily Values are based on a 2000 calorie diet.
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Chocolate Shake

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Chocolate Shake
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Nutrition Facts
Chocolate Shake
Amount Per Serving
Calories 230 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 2g 10%
Cholesterol 5mg 2%
Sodium 297mg 12%
Total Carbohydrates 15g 5%
Dietary Fiber 6g 24%
Sugars 6g
Protein 35g 70%
Vitamin A 15%
Calcium 40%
Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast, Snack
Cuisine American
Prep Time 2 minutes
Servings
serving
Course Breakfast, Snack
Cuisine American
Prep Time 2 minutes
Servings
serving
Votes: 0
Rating: 0
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Nutrition Facts
Chocolate Shake
Amount Per Serving
Calories 230 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 2g 10%
Cholesterol 5mg 2%
Sodium 297mg 12%
Total Carbohydrates 15g 5%
Dietary Fiber 6g 24%
Sugars 6g
Protein 35g 70%
Vitamin A 15%
Calcium 40%
Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.
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Chicken Burrito

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Chicken Burrito
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Nutrition Facts
Chicken Burrito
Amount Per Serving
Calories 345 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.04g
Monounsaturated Fat 2g
Cholesterol 71mg 24%
Sodium 1535mg 64%
Potassium 98mg 3%
Total Carbohydrates 46g 15%
Dietary Fiber 19g 76%
Sugars 15g
Protein 42g 84%
Vitamin A 54%
Vitamin C 22%
Calcium 45%
Iron 19%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine Mexican
Prep Time 2 Minutes
Cook Time 10 Minutes
Servings
servings
Ingredients
Course Main Dish
Cuisine Mexican
Prep Time 2 Minutes
Cook Time 10 Minutes
Servings
servings
Ingredients
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Nutrition Facts
Chicken Burrito
Amount Per Serving
Calories 345 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.04g
Monounsaturated Fat 2g
Cholesterol 71mg 24%
Sodium 1535mg 64%
Potassium 98mg 3%
Total Carbohydrates 46g 15%
Dietary Fiber 19g 76%
Sugars 15g
Protein 42g 84%
Vitamin A 54%
Vitamin C 22%
Calcium 45%
Iron 19%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Combine shredded chicken and taco seasoning, add hot sauce to taste
  2. Assemble burrito using remaining ingredients
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Chicken Taco Salad

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Taco Salad
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Nutrition Facts
Taco Salad
Amount Per Serving
Calories 295 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.04g
Monounsaturated Fat 2g
Cholesterol 71mg 24%
Sodium 1225mg 51%
Potassium 98mg 3%
Total Carbohydrates 30g 10%
Dietary Fiber 8g 32%
Sugars 15g
Protein 38g 76%
Vitamin A 54%
Vitamin C 22%
Calcium 35%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine Mexican
Prep Time 2 Minutes
Cook Time 10 Minutes
Servings
servings
Ingredients
Course Main Dish
Cuisine Mexican
Prep Time 2 Minutes
Cook Time 10 Minutes
Servings
servings
Ingredients
Votes: 0
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Nutrition Facts
Taco Salad
Amount Per Serving
Calories 295 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 3g 15%
Polyunsaturated Fat 0.04g
Monounsaturated Fat 2g
Cholesterol 71mg 24%
Sodium 1225mg 51%
Potassium 98mg 3%
Total Carbohydrates 30g 10%
Dietary Fiber 8g 32%
Sugars 15g
Protein 38g 76%
Vitamin A 54%
Vitamin C 22%
Calcium 35%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Combine shredded chicken and taco seasoning, add hot sauce to taste
  2. Assemble taco salad using remaining ingredients--feel free to crush up the beanitos and add on top, or enjoy them as a side.
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Salami Sandwich

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Salami Sandwich
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Nutrition Facts
Salami Sandwich
Amount Per Serving
Calories 238 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 0.1g 1%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.1g
Sodium 1215mg 51%
Potassium 355mg 10%
Total Carbohydrates 18g 6%
Dietary Fiber 4g 16%
Sugars 7g
Protein 34g 68%
Vitamin A 26%
Vitamin C 29%
Calcium 85%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
Cuisine American
Prep Time 3 Minutes
Servings
serving
Ingredients
Cuisine American
Prep Time 3 Minutes
Servings
serving
Ingredients
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Nutrition Facts
Salami Sandwich
Amount Per Serving
Calories 238 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 0.1g 1%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.1g
Sodium 1215mg 51%
Potassium 355mg 10%
Total Carbohydrates 18g 6%
Dietary Fiber 4g 16%
Sugars 7g
Protein 34g 68%
Vitamin A 26%
Vitamin C 29%
Calcium 85%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
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Simple Chicken Caesar Lettuce Wraps

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Chicken Caesar Salad Wraps
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Nutrition Facts
Chicken Caesar Salad Wraps
Amount Per Serving
Calories 344 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 17g 85%
Monounsaturated Fat 2g
Cholesterol 120mg 40%
Sodium 600mg 25%
Total Carbohydrates 6g 2%
Sugars 5g
Protein 33g 66%
Vitamin C 3%
Calcium 9%
* Percent Daily Values are based on a 2000 calorie diet.
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 0 minutes
Servings
serving
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 0 minutes
Servings
serving
Votes: 0
Rating: 0
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Nutrition Facts
Chicken Caesar Salad Wraps
Amount Per Serving
Calories 344 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 17g 85%
Monounsaturated Fat 2g
Cholesterol 120mg 40%
Sodium 600mg 25%
Total Carbohydrates 6g 2%
Sugars 5g
Protein 33g 66%
Vitamin C 3%
Calcium 9%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cook chicken breast in MCT oil and season to taste.
  2. Place 1 TBSP of the dressing in each lettuce heart
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Egg White Omelete

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Egg White Omelete
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Nutrition Facts
Egg White Omelete
Amount Per Serving
Calories 323 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 16g 80%
Polyunsaturated Fat 0.01g
Monounsaturated Fat 0.002g
Cholesterol 10mg 3%
Sodium 542mg 23%
Potassium 102mg 3%
Total Carbohydrates 27g 9%
Dietary Fiber 8g 32%
Sugars 4g
Protein 20g 40%
Vitamin A 6%
Vitamin C 25%
Calcium 9%
* Percent Daily Values are based on a 2000 calorie diet.
Course Breakfast
Cuisine American
Prep Time 5 Minutes
Cook Time 5 Minutes
Servings
servings
Course Breakfast
Cuisine American
Prep Time 5 Minutes
Cook Time 5 Minutes
Servings
servings
Votes: 0
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Nutrition Facts
Egg White Omelete
Amount Per Serving
Calories 323 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 16g 80%
Polyunsaturated Fat 0.01g
Monounsaturated Fat 0.002g
Cholesterol 10mg 3%
Sodium 542mg 23%
Potassium 102mg 3%
Total Carbohydrates 27g 9%
Dietary Fiber 8g 32%
Sugars 4g
Protein 20g 40%
Vitamin A 6%
Vitamin C 25%
Calcium 9%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Saute peppers, onion in Mct Oil. Add egg whites. Melt cheese on cooked mixture.
  2. Toast bread and add orange marmalade
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TVP Wrap

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TVP Wrap
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Nutrition Facts
TVP Wrap
Amount Per Serving
Calories 458 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 17g 85%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.5g
Cholesterol 10mg 3%
Sodium 475mg 20%
Potassium 1617mg 46%
Total Carbohydrates 42g 14%
Dietary Fiber 24g 96%
Sugars 7g
Protein 37g 74%
Vitamin A 18%
Vitamin C 137%
Calcium 31%
Iron 29%
* Percent Daily Values are based on a 2000 calorie diet.
Cuisine Vegetarian
Prep Time 5 Minutes
Cook Time 5 Minutes
Servings
servings
Cuisine Vegetarian
Prep Time 5 Minutes
Cook Time 5 Minutes
Servings
servings
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Nutrition Facts
TVP Wrap
Amount Per Serving
Calories 458 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 17g 85%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.5g
Cholesterol 10mg 3%
Sodium 475mg 20%
Potassium 1617mg 46%
Total Carbohydrates 42g 14%
Dietary Fiber 24g 96%
Sugars 7g
Protein 37g 74%
Vitamin A 18%
Vitamin C 137%
Calcium 31%
Iron 29%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Soak the dry TVP granules in 1/2 cup of hot chicken broth for about 5 minutes, or until all the broth has been absorbed. (Remember that rehydrated TVP doesn’t keep well, so only soak the granules right before you’re ready to use them.)
  2. Combine rehydrated TVP. lettuce, olives, cheese and sour cream in the tortilla shell. Enjoy with steamed broccoli
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