FBD - Jump Start Menu
1600 calories - 4 meals = 400 calories each - 1 MUFA with each meal
Day One Jumpstart
BREAKFAST
1/2 cup, unsweetened Applesauce
1 Cup Milk, nonfat skim
1 Cup Cereal, Corn Flakes, unsweetened
2 tbsp Sunflower seeds, raw
1 glass Sassy water
LUNCH
4 oz Turkey, Applegate Farms Antibiotic-Free Honey Maple
1 pint Tomatoes, grape
1 piece (1 oz) Cheese, string, light
1 glass Sassy water
SNACK
Blueberry Smoothie: Blend skim milk & frozen blueberries in blender then add flax oil
1 Cup Milk, nonfat skim
1 Tbsp Flax oil, cold-pressed
1 cup, unsweetened Blueberries, frozen
1 glass Sassy water
DINNER
Grilled tilapia, green beans, and roasted red potatoes drizzled with olive oil
1 Tsp olive oil
1/2 cup, roasted Potato, red with skin
4 oz Tilapia, fresh, grilled
1 cup Beans, green, fresh or frozen, steamed
1 glass Sassy water
Daily Analysis
Calories 1098; Carbs 117 g; Fat 33 g; protein 78 g; fiber 14 g; sodium 1546 mg
Day Two Jumpstart
BREAKFAST
1 Cup Milk, nonfat skim
1 Cup Cereal, Rice Krispies
2 tbsp Sunflower seeds, raw
4 oz Pineapple, canned, tidbits, in juice
1 glass Sassy water
LUNCH
1/2 Can (3 oz) Fish, tuna, canned in water
1 cup Carrots, baby, steamed
1 piece (1 oz) Cheese, string, light
1 glass Sassy water
SNACK
Pineapple Smoothie: Blend skim milk, pineapple, and handful of ice in blender until smooth; then add flax oil
1 Cup Milk, nonfat skim
1 Tbsp Flax oil, cold-pressed
4 oz Pineapple, canned, tidbits, in juice
1 glass Sassy water
DINNER
Grilled chicken breast with brown rice, and crimini mushrooms sauteed in olive oil
1 Tsp Olive oil
1 cup, crimini, sauteed Mushrooms, cooked
3 oz Chicken, breast, grilled or roasted
1/2 cup, steamed Rice, brown
1 glass Sassy water
Daily Analysis
Calories 1177; Carbs 126 g; Fat 35 g; Protein 86 g; Fiber15 g; Sodium1205 mg
Day Three Jumpstart
BREAKFAST
1 Cup Milk, nonfat skim
1 Cup Cereal, Corn Flakes, unsweetened
2 tbsp Sunflower seeds, raw
2 tbsp Raisins, seedless
1 glass Sassy water
LUNCH
4 oz Turkey, Applegate Farms Antibiotic-Free Honey Maple
1 pint Tomatoes, grape
1 piece (1 oz) Cheese, string, light
1 glass Sassy water
SNACK
Peach Smoothie: Blend skim milk & frozen peaches in a blender and then add flax oil
1 cup, unsweetened Peaches, frozen
1 Cup Milk, nonfat skim
2 tsp Flax oil, cold-pressed
1 glass Sassy water
DINNER
Grilled turkey breast, green beans, and red potatoes drizzled with olive oil
1 Tsp Olive oil
1/2 cup, roasted Potato, red with skin
3 oz Turkey, breast cutlet, grilled or baked
1 cup Beans, green, fresh or frozen, steamed
1 glass Sassy water
Daily Analysis
Calories 1016; Carbs 117 g; Fat 25 g; Protein 75 g; Fiber 11 g; Sodium 1589 mg
Day Four Jumpstart
BREAKFAST
2 Prunes Plums, dried, Sunsweet Ones
1 Cup Milk, nonfat skim
1 packet Cereal, Cream of Wheat, Instant
2 tbsp Sunflower seeds, raw
1 glass Sassy water
LUNCH
4 oz Turkey, Applegate Farms Antibiotic-Free Honey Maple
1 cup Carrots, baby, steamed
1 piece (1 oz) Cheese, string, light
1 glass Sassy water
SNACK
Strawberry Smoothie: Blend skim milk & frozen strawberries in a blender and then add flax oil
1 cup, unsweetened Strawberries, frozen
1 Cup Milk, nonfat skim
2 tsp Flax oil, cold-pressed
1 glass Sassy water
DINNER
Grilled chicken breast, brown rice, and sauteed yellow squash in olive oil
1 Tsp Olive oil
1 cup, sauteed Squash, yellow, cooked
3 oz Chicken, breast, grilled or roasted
1/2 cup, steamed Rice, brown
1 glass Sassy water
Daily Analysis
Calories 1119; Carbs 123 g; Fat 28 g; Protein 84 g; Fiber 17 g; Sodium 1412 mg
