1. No category

SNACKS
SLIM-FAST® SHAKES
OR MEAL BARS
BALANCED MEAL
Just follow the plan to lose weight now. Don’t like one of the suggested snacks or sensible meals?
Swap it for one you do. Just be sure the approximate calorie values are the same.
Plan
3 snacks, 2 Slim·Fast shakes or meal bars, 1 balanced meal
Week One:
Day One:
Day Two:
Day Three:
Day Four:
Day Five:
Day Six:
Day Seven:
SNACKS
2 small oranges
100 g of low-fat yogurt
1 medium banana
1 medium pear
Slim-Fast snack bar
2 plums and 1 thin slice (15g)
of reduced fat cheddar cheese
Slim-Fast snack bar
Slim-Fast snack bar
250 mL (1 cup) of grapes
Slim-Fast snack bar
170 mL (2/3 cup) of canned
fruit salad in light syrup
250 mL (1 cup) of sliced
strawberries and 1 brown
rice cake
60 mL (¼ cup) of cottage
cheese and 3 Melba toasts
1 large apple
125 mL (1/2 cup) of skim
milk and 125 mL (1/2 cup)
of bran flakes
Slim-Fast snack bar
2 medium wedges of
cantaloupe and 125mL
(1/2 cup) of skim milk
Slim-Fast snack bar
3 dried apricots and 7 almonds
Slim-Fast snack bar
1 medium banana
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Grilled Salmon with
Cirtus Salsa
Tofu Stir-Fry
Turkey Veggie Chili
with Shredded Cheese
Pork with Balsamic
Vegetables
Chicken & Pasta Primavera
Tuna and Bow Tie Salad
Rosemary Garlic
Rubbed Steak
Snack 1
SNACKS
Snack 2
SNACKS
Snack 3
SLIM-FAST® SHAKES
OR MEAL BARS
Meal Replacement 1
SLIM-FAST® SHAKES
OR MEAL BARS
Meal Replacement 2
BALANCED MEAL
Sensible Meal
SNACKS
SLIM-FAST® SHAKES
OR MEAL BARS
BALANCED MEAL
Just follow the plan to lose weight now. Don’t like one of the suggested snacks or sensible meals?
Swap it for one you do. Just be sure the approximate calorie values are the same.
Plan
3 snacks, 2 Slim·Fast shakes or meal bars, 1 balanced meal
Week Two:
Day Eight:
SNACKS
Day Nine:
Day Ten:
Day Eleven:
Day Twelve:
Day Thirteen:
Day Fourteen:
125 mL (1/2 cup) of
blueberries and 100g of
fat-free plain yogurt
1 medium banana
1 large boiled egg on a whole
wheat cracker
170 mL (2/3 cup) of canned
fruit salad in light syrup
1 large apple
Slim-Fast snack bar
4 thin slices (220g)
of pineapple
2 medium kiwis
Slim-Fast snack bar
15mL (1 tbsp) of reduced-fat
peanut butter on
2 celery stalks
Slim-Fast snack bar
125 mL (1/2 cup) of cooked
oats sweetened
1/2 mango and 1
brown rice cake
750 mL (3 cups) of
air-popped popcorn
Slim-Fast snack bar
1 nectarine and 125 mL
(1/2 cup) skim milk
Slim-Fast snack bar
1 medium banana
Slim-Fast snack bar
2 small oranges
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Slim-Fast meal bar
or shake
Fettuccini with Turkey
and Bolognese Sauce
Pan Seared Beef with
Shallot Vinaigrette
Fish Tacos with Bell
Pepper Slaw
Crisp Greens and Warm
Ginger Chicken Salad
Halibut with
Lemon-Herb Crust
Slim-Fast snack bar
Snack 1
SNACKS
Snack 2
SNACKS
Snack 3
SLIM-FAST® SHAKES
OR MEAL BARS
Meal Replacement 1
SLIM-FAST® SHAKES
OR MEAL BARS
Meal Replacement 2
BALANCED MEAL
Sensible Meal
Turkey Burgers with Basil-Red Tuscan Garlic Chicken
Vegetables
Pepper Mayonnaise
Recipes
Grilled Salmon with Citrus Salsa
Prep Time: 20 minutes
Cook Time: 10 minutes
Serves: 4
Ingredients
• 2 (2) large navel oranges, peeled, sectioned and
coarsely chopped
• 2 (2) medium tomatoes, chopped2/3 cup (150 mL)
sliced green onions
• ¼ cup (50 mL) chopped fresh cilantro
• ¼ tsp. (1 mL) hot sauce
• 4 (4) salmon fillets, about 1 lb (500 g)
2 cups (500 mL) hot cooked brown rice
• 6 cups (1 ½ liter) frozen vegetable blend,
steamed
Preparation
1. Combine oranges, tomatoes, green onions, cilantro
and hot sauce; set aside.
2. Grill or broil salmon, turning once, until salmon is
opaque; about 10 minutes. Serve salsa with salmon.
3. Serve with hot cooked rice and vegetables.
3
Tofu Stir Fry
Prep Time: 15 minutes
Marinate Time: 30 minutes
Cook Time: 45 minutes
Serves: 4
Ingredients
• ¼ cup (50 mL) Italian-style light salad dressing
• ¼ cup (50 mL) pineapple juice or orange juice
• 1 to 2 Tbsp. (15 to 30 mL) reduced sodium soy sauce
• 1 tsp. (5 mL) finely grated fresh ginger
• 2 (2) pkgs. (350 g ea.) firm tofu, drained and cut into
chunks
• 3 tsp. (15mL) olive oil, divided
• 2 cups (500 mL) fresh broccoli florets
• 4 oz. (125 g) shiitake or white mushrooms, sliced
• 1 (1) medium red bell pepper, sliced
• 2 (2) cloves garlic, finely chopped
• ¼ tsp. (1 mL) crushed red pepper flakes
• 4 cups (1 L) hot cooked brown rice
• 2 (2) green onions, thinly sliced
Preparation
1. Combine dressing, pineapple juice, soy sauce and
ginger in small bowl.
2. Pour 1/4 cup (50 mL) marinade over tofu in large
resealable plastic bag; turn to coat. Close bag and
marinate 30 minutes.
3. Heat 1 tsp. (5 mL) olive oil in large nonstick skillet over
medium heat, and cook tofu, stirring occasionally, until
golden, about 8 minutes. Remove tofu and set aside.
4. Heat remaining 2 tsp. (10 mL) olive oil in same
skillet over medium-high heat and cook broccoli,
mushroom and red pepper, stirring occasionally, until
nearly crisp-tender, about 5 minutes. Stir in garlic and
crushed red pepper and cook 30 seconds.
5. Return tofu to skillet, then stir in remaining marinade.
Cook until heated through, about 2 minutes. Serve over
hot cooked rice and sprinkle with green onions.
2
1
Turkey Veggie Chili with Shredded Cheese
Prep Time: 15 minutes
Cook Time: 45 minutes
Serves: 4
Pork with Balsamic Vegetables
Prep Time: 15 minutes
Cook Time: 30 minutes
Serves: 4
Ingredients
• 4 Tbsp. (50 mL) Becel® Original margarine, divided
• 1 (1) medium onion, chopped
• 1 (1) medium green bell pepper, chopped
• 1 lb. (500 g) extra lean ground turkey
• 1 (1) can (16 oz/439 g) red kidney beans, rinsed
and drained
• 1 (1) can (14.5oz/411g) diced tomatoes,
undrained
• 1 cup (250 mL) frozen whole kernel corn
• 1 (1) medium jalapeno pepper, chopped
• 2 tsp. (10 mL) chili powder
• 1 tsp. (5 mL) garlic powder
• ½ cup (125g) shredded low fat cheddar cheese
• 3 Tbsp. (45 mL) fat-free sour cream
• 4 (4) whole wheat dinner rolls
Ingredients
• 1 ½ Tbsp. (22 mL) olive oil, divided
• 1 ¼ lb (652 g) pork tenderloin
• 4 cups (1 L) sliced green and/or red bell pepper
(about 2 large)
• 1 cup (250 mL) sliced onion (about 1 medium)
• 1 lb. (500 g) mushrooms, sliced
•¼
cup (50 mL) balsamic-style vinaigrette dressing
• 4 cups (1 L) cauliflower, steamed
• 4 (4) sweet potatoes, baked
Preparation
1. Melt 2 Tbsp. (30mL) Becel® Original margarine
in large nonstick skillet over medium-high heat and
cook onion and green pepper, stirring occasionally,
until tender; about 5 minutes. Add remaining 2 Tbsp.
(30mL) margarine and cook ground turkey, stirring
occasionally, until done; about 5 minutes.
2. Stir in beans, tomatoes, corn, jalapeno pepper, chili
powder and garlic powder. Reduce heat to low and
simmer covered, stirring occasionally, until heated
through, about 30 minutes.
3. Top with cheese and sour cream. Serve with
dinner rolls.
Preparation
1. Heat 1 Tbsp. (15 mL) olive oil in large nonstick skillet
over medium-high heat and brown pork on all sides,
about 10 minutes. Reduce heat to medium-low and
cook covered, turning occasionally, until pork is done;
about 10 minutes. Remove pork and keep warm.
2. Heat remaining 1/2 Tbsp. (7 mL) olive oil in same
skillet over medium-high heat and cook green
peppers and onion, stirring occasionally, 2 minutes.
Stir in mushrooms and cook, stirring occasionally, until
vegetables are tender; about 5 minutes. Stir in dressing
and heat through. Slice pork and serve with vegetable
mixture, cauliflower and sweet potatoes.
Recipes
3
2
1
Chicken & Pasta Primavera
Prep Time: 20 minutes
Cook Time: 15 minutes
Serves: 4
Tuna and Bow Tie Salad
Prep Time: 15 minutes
Cook Time: 20 minutes
Serves: 4
Rosemary Garlic Rubbed Steak
Prep Time: 5 minutes
Cook Time: 10 minutes
Serves: 4
Fettuccine with Turkey Bolognese Sauce
Prep Time: 20 minutes
Cook Time: 20 minutes
Serves: 4
Ingredients
• 3 Tbsp. (45 mL) olive oil, divided
• 1 lb. (500 g) boneless, skinless chicken breast halves,
cut into bite-size pieces
• 4 cups (1 L) assorted cut-up fresh vegetables
(broccoli florets, red and/or green bell pepper, onion,
zucchini and/or yellow squash)
• 1 (1) jar (650 mL )Ragu® Tomato & Basil Light
• Pasta Sauce
• 1 Tbsp. (15 mL) chopped fresh basil or 1 tsp. (5mL)
dried basil leaves
• 8 oz. (250 g) fettuccine, cooked and drained
Ingredients
• 8 oz. (250 g) whole grain bow tie pasta
• 6 Tbsp. (90 mL) Hellmann’s® ½ the Fat mayonnaisetype dressing
• 2 Tbsp. (30 mL) red wine vinegar
• 2 Tbsp. (30 mL) chopped fresh basil or 1 tsp. (5 mL)
dried basil leaves, crushed
• 1 (1) clove garlic
• ¼ tsp. (1 mL) ground black pepper
• 3 (3) cans (170 g ea.) tuna, drained & flaked
• 2 cups (500 mL) green beans, chopped
• 2 cups (500 mL) cherry tomatoes, quartered
• 1/3 cup (75 mL) chopped onion
Ingredients
• 1 Tbsp. (15) olive oil
• 2 tsp. (10 mL) chopped fresh rosemary or 1/2 tsp.
(2 mL) dried rosemary leaves
• 1 (1) Knorr® Beef Bouillon Cube, crumbled
• 1 (1) clove garlic
• ½ tsp (2 mL) ground black pepper
• 1 ¼ lb. (625 mL) top sirloin steak
• 4 (4) medium sized, potatoes, baked
• 4 cups (1 L) broccoli, steamed
• 1 tsp. (5 mL) olive oil
• 2 (2) carrots, chopped
• 1 (1) small, onion, chopped
• 1 (1) rib celery, chopped
• 1 lb. (500 mL) ground turkey
• 1 /4 cup (50 mL) Knorr® 25% Less Sodium Chicken
Broth
• 1 jar (650 mL) Ragu® Tomato & Basil Light Pasta
Sauce
• 2 Tbsp. (30 mL) chopped fresh parsley
• 8 oz. (250 mL) fettuccini, cooked and drained
• 4 cups (1 L) broccoli, steamed
Preparation
1. Heat 1 Tbsp. (15 mL) olive oil in large skillet over
medium heat and brownchicken; remove and set aside.
2. Heat remaining 2 Tbsp. (30 mL) olive oil in same
skillet and cook vegetables, stirring occasionally,
until vegetables are tender, about 6 minutes. Return
chicken to skillet. Stir in Pasta Sauce and cook, stirring
occasionally, until chicken is thoroughly cooked, about
2 minutes. Stir in basil. Serve over hot fettuccine.
Preparation
1. Cook bow ties according to package directions;
drain and rinse with cold water until completely cool.
2. Combine Hellmann’s® ½ the Fat mayonnaise-type
dressing, vinegar, basil, garlic and pepper.
3. Add remaining ingredients; toss well. Chill,
if desired.
Preparation
1. Combine olive oil, rosemary, Knorr® Beef Bouillon
Cube, garlic and pepper in large bowl and crush with
back of fork. Arrange steak in bowl, then press to
adhere mixture, turn to coat.
2. Grill or broil steak, turning once, until desired
doneness; about 10 minutes.
3. Serve steak with hot potatoes and broccoli.
Preparation
1. Heat olive oil in large skillet over medium heat and
cook carrots, onion and celery, stirring frequently, until
vegetables are tender; about 5 minutes.
2. Add turkey and cook, breaking up with spoon, until
turkey is thoroughly cooked. Stir in Knorr® 25% Less
Sodium Chicken Broth. Bring to a boil over high heat.
Reduce heat to low and simmer uncovered 3 minutes.
Stir in Pasta Sauce and parsley. Simmer, stirring
occasionally, 5 minutes.
3. Serve over hot fettuccine with broccoli.
Recipes
3
2
1
Pan Seared Beef with Shallot Vinaigrette
Prep Time: 10 minutes
Cook Time: 15 minutes
Serves: 4
Fish Tacos with Bell Pepper Slaw
Prep Time: 15 minutes
Cook Time: 5 minutes
Serves: 4
Crisp Greens & Warm Ginger Chicken Salad
Prep Time: 20 minutes
Cook Time: 12 minutes
Serves: 4
Halibut with Lemon-Herb Crust
Prep Time: 15 minutes
Cook Time: 10 minutes
Serves: 4
Ingredients
• 2 Tbsp. (30 mL) Becel® margarine, divided
• 1 ¼ lb (652 g) lean top sirloin steak, trimmed
• 2 (2) shallots or 1 small onion, chopped
(about 1 cup/250 mL)
• ½ cup (125 mL) dry red wine
•½
cup (125 mL) Knorr® 25% Less Sodium Beef Broth
• 4 (4) medium potatoes, baked
• 4 cups (1 L) green beans, steamed
Ingredients
• ½ cup (125 mL) fat-free sour cream
• ¼ cup (50 mL) lime juice, divided
• ¼ cup (50 mL) chopped fresh cilantro, divided
• 2 (2) medium red, yellow and/or orange bell peppers, thinly sliced
• 1 Tbsp. (15 mL) olive oil
• 1 ¼ lb (652 g) cod fillets, cut into 1-inch strips
• 8 (8) small, whole wheat tortillas, warmed
• 4 cups (1 L) cauliflower, steamed
• 2 cups (500 mL) hot cooked brown rice
Ingredients
• ¼ cup (50 mL) Hellmann’s® ½ the Fat mayonnaisetype dressing
• 2 tsp. (10 mL) rice wine or white wine vinegar
• 2 tsp. (10 mL) reduced sodium soy sauce
• 1 tsp. (5 mL) honey
• ¼ tsp. (1mL) ground ginger
• 4 (4) peeled and sectioned (reserve 1 Tbsp./15 mL
juice)
• 12 cups (3 L) mixed salad greens (watercress, baby
spinach or romaine)
• 1 lb. (500 g) boneless, skinless chicken breast
halves, grilled or broiled and sliced
• 2 cups (500 mL) snow peas
• 4 (4) whole wheat dinner rolls
Ingredients
• ¾ cup (175 g) fresh whole wheat bread crumbs
• 2 Tbsp. (30 mL) grated Parmesan cheese
• 1 Tbsp. (15 mL) grated lemon peel
• 2 Tbsp (30 mL) Hellmann’s® ½ the Fat mayonnaisetype dressing
• ½ tsp. (2 mL) dried tarragon leaves, crushed
• 4 (4) halibut fillets (about 1 ½ lbs./750 g)
• 2 Tbsp. (30 mL) lemon juice
• 3 cups (750 mL) hot cooked brown rice
• 4 cups (1 L) broccoli, steamed
Preparation
1. Melt 1 Tbsp. (15 mL) margarine in large nonstick skillet
over medium-high heat and cook steak, turning once,
until desired doneness. Remove steak and thinly slice.
2. Melt remaining margarine in same skillet and cook
shallots, stirring occasionally, until tender, about 4
minutes. Stir in wine and Knorr® 25% Less Sodium
Beef Broth. Bring to a boil over high heat. Reduce heat
to low and simmer, stirring occasionally, 5 minutes.
3. Arrange sliced steak on serving platter, then drizzle
with vinaigrette. Sprinkle, if desired, with freshly
ground black pepper. Serve with baked potatoes and
green beans.
Preparation
1. For Bell Pepper Slaw, combine sour cream, 2 Tbsp.
(30 mL) lime juice and 2 Tbsp. (30 mL) cilantro in
small bowl. Toss red peppers with 2 Tbsp. (30 mL)
sour cream mixture; set aside.
2. For Tacos, heat olive oil in large skillet over
medium-high heat and cook cod, stirring frequently,
until cod flakes with a fork, about 5 minutes. Stir in
remaining cilantro.
3. Serve cod in tortillas, then top with Bell Pepper
Slaw. Drizzle with remaining sour cream mixture.
Serve with cauliflower hot cooked rice.
Preparation
1. Combine Hellmann’s® ½ the Fat mayonnaisetype dressing, vinegar, soy sauce, honey, ginger and
reserved juice.
2. Toss greens with dressing. To serve, arrange
sliced chicken over greens, then top with snow peas
and oranges.
3. Serve with dinner rolls.
Preparation
1. Preheat oven to 425°F (220°C).
2. Combine bread crumbs, cheese and lemon peel;
set aside.
3. In another bowl, blend Hellmann’s® ½ the Fat
mayonnaise-type dressing with tarragon; set aside.
4. Arrange halibut on baking sheet. Evenly spread
fillets with mayonnaise mixture, then press on bread
crumb mixture. Bake 10 minutes or until halibut flakes
with a fork. Drizzle with lemon juice. Serve halibut hot
over cooked rice and broccoli.
Recipes
3
Turkey Burgers with Basil-Red Pepper
Mayonnaise
Prep Time: 10 minutes
Cook Time: 8 minutes
Serves: 4
Tuscan Garlic Chicken & Vegetables
Prep Time: 10 minutes
Marinate Time: 30 minutes
Cook Time: 12 minutes
Serves: 4
Ingredients
•2 Tbsp. (30 mL) Hellmann’s® ½ the Fat mayonnaisetype dressing
• 1 Tbsp. (15 mL) finely chopped Roasted Sweet Red
Peppers
• 4 (4) whole wheat rolls or hamburger buns
• 1 ¼ lb. (652 g) ground turkey
• tomato slices
• lettuce leaves
• 4 cups (1 L) broccoli florets, steamed
Ingredients
• 1/3 cup (75 mL) balsamic-style vinaigrette dressing
• 4 (4) boneless, skinless chicken breast halves (about
1 ½ lbs./750 g)
• 1 (1) large red onion, cut into ¼ inch (6 mm) thick slices
• 1 (1) medium yellow squash or zucchini, cut into ¼
inch (6 mm) thick slices
• 1 (1) large red bell pepper, cut into thick strips
• 4 cups (1 L) whole wheat couscous, cooked
• 4 (4) medium-size sweet potatoes, baked
Preparation
1. Combine Hellmann’s® ½ the Fat mayonnaise-type
dressing, basil and peppers; set aside.
2. Shape turkey into 4 burgers. Grill or broil burgers,
turning once, until thoroughly cooked, about 8
minutes. To serve, evenly spread Hellmann’s® ½ the
Fat mayonnaise-type dressing mixture on rolls, then
top with burgers, tomato, lettuce and onion.
3. Serve with hot cooked broccoli.
Preparation
1. Pour dressing over chicken and vegetables in large,
shallow nonaluminum baking dish or plastic bag; turn
to coat. Cover, or close bag, and marinate in
efrigerator 30 minutes.
2. Remove chicken and vegetables from marinade,
discarding marinade. Grill or broil chicken and
vegetables, turning once, until chicken is thoroughly
cooked and vegetables are crisp-tender, about
12 minutes.
3. Serve with hot cooked couscous and sweet potatoes.
2
1
Slim•FAST® 3•2•1 Products
Your 3•2•1 Grocery List
3
2
1
Here’s a list of the groceries you’ll need for your first week of sensible meals.
3
3-2-1 Snack Bars
Chewy Caramel Twist
Chocolate Chip Crsip
Peanut Butter Crunch Time
2
3-2-1 Meal Bars
Chocolatey Cookie Dough
Milk Chocolatey Peanut
Oatmeal Raisin
Rich Chocolatey Brownie
3-2-1 Shakes
Chocolatey Royale
French Vanilla
Strawberry Supreme
3-2-1 Powders
Chocolatey Royale
French Vaniella
Strawberry Supreme
1
Produce
basil, fresh 3 Tbsp. (45 mL) or dried basil 2 tsp (10 mL)
bell pepper, green and/or red (about 2 large)
bell pepper, medium green
broccoli florets, fresh, 2 cups (500 mL)
broccoli, 4 cups (1 L)
cauliflower 4 cups (1 L)
cherry tomatoes 2 cups (500 mL)
cilantro, fresh 1/4 cup (50 mL)
corn, frozen whole kernel 1 cup (250 mL)
fresh vegetables, assorted (broccoli florets, red and/or green bell pepper,
onion, zucchini and/or yellow squash) 4 cups (1 L)
garlic cloves (4)
green beans 2 cups (500 mL)
jalapeno pepper, medium
mushrooms 1 lb. (500 g)
mushrooms, shiitake or white, 4 oz. (125 g)
onion, chopped 1/3 cup (75 mL)
onion, medium (2)
onions, green, chopped 2/3 cup (150 mL)
onions, green (2)
oranges, large navel (2)
pineapple juice or orange juice ¼ cup (50 mL)
potatoes, medium sized (4)
red bell pepper, medium
rosemary, chopped fresh 2 tsp. (10 mL) or 1/2 tsp. (2 mL) dried rosemary
sweet potatoes, 4
tomatoes, can, diced 14.5oz (411 g)
tomatoes, medium (2)
vegetable blend, frozen 6 cups ( 1.5 L)
Meat, Dairy and Eggs
cheddar cheese, shredded low fat ½ cup (125g)
chicken breast halves, boneless, skinless 1 lb (500 g)
ground turkey, extra lean 1 lb. (500 g)
pork tenderloin 1¼ lb (652 g)
salmon fillets, about 1 lb (500 g)
sour cream, fat-free 3 Tbsp. (45 mL)
tofu, firm, 2 pkgs (350 g each)
top sirloin steak 1¼ lb. (625 mL)
tuna, drained & flaked 3 cans (170 g each)
Spices, Sauces and Condiments
balsamic-style vinaigrette dressing ¼ cup (50 mL)
Becel® Original margarine 4 Tbsp.(50 mL)
black pepper, ground 3/4 tsp (3 mL)
chili powder 2 tsp. (10 mL)
garlic powder 1 tsp. (5 mL)
ginger, fresh, finely grated, 1 tsp. (5 mL)
Hellman’s® ½ the Fat 6 Tbsp. (90 mL)
hot sauce 1/4 tsp (1 mL)
Italian-style light salad dressing ¼ cup (50 mL)
Knorr® Beef Bouillon Cube, crumbled
olive oil
Ragu® Tomato & Basil Light Pasta Sauce (650 mL )
red pepper flakes, crushed, ¼ tsp. (1 mL)
red wine vinegar 2 Tbsp (30 mL)
soy sauce, reduced sodium 1 to 2 Tbsp. (15 to 30 mL)
Breads, Rice and Pasta
bow-tie pasta, whole grain 8 oz (250 g)
brown rice 6 cups (1.5 L)
fettuccine 8 oz (250 g)
whole wheat dinner rolls, 4
Misc
red kidney beans, can 16 oz (439 g)