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/012 4
"156012 578809 :; +1<1<1= > '1?=?<=
1 cup CaLmeal, cooked 147 23 2 6
1/2 cup 1 mllk 30 6 1.3 4
1/2 medlum 8anana, mashed 33 13.3 0.2 0.6
3 bolled egg whlLes 30 0.3 0.3 11
@AA BC BDE E4DF
/012 E
20 almonds 130 4.7 12.2 3.1
1 medlum apple 93 24.7 0.3 0.3
EE@ EGDB 4EDC CDF
/012 @
,HIJ0KL *8?<1MNL > '09 -0880I OI18
2 La 1orLllla Whole WheaL Low Carb 1orLlllas 100 20 4 10
2 oz. dell Lurkey breasL 60 4.8 1.9 19.4
2 Laughlng Cow LlghL Mozzarella, Sun-urled 1omaLo & 8asll
Cheese Wedges
70 2 3 4
1/2 cup 8ed peppers, sLrlps 38 9 0.3 1.2
1/2 cup Splnach 3 0.3 0 0.4
1 medlum pear 103 27.3 0.2 0.7
@PB F@DQ GDB @CDP
/012 B
1 servlng vanllla whey proLeln powder 4CA P EDC EF
/012 C
RH?<71 )916160 *1219
1/4 cup dry qulnoa 136 27.3 2.6 6
1 cup shelled edamame 200 18 0 16
8-10 grape LomaLoes sllced ln half 31 6.7 0.3 1.3
1/3 cup of chopped onlon 22 3.3 0 0.3
2-3 18S of vegeLable broLh 3 0.6 0
412 37.9 2.9 24
#I0==?<S
2 lemons squeezed 24 8.3 0 0.4
2 Lsp ul[on musLard 10 0 0 0
1 Lsp agave necLar 20 3.3 0 0
sprlnkle of cumln and or black pepper 0 0 0 0
34 13.6 0 0.4
,",%& 4C4@ E4FDP @4DC 44@D@
37 19 30
Make a shake! Add 8-16 oz of waLer dependlng on how Lhlck
and/or sweeL you llke lL.
Mlx mashed banana ln wlLh oaLmeal Lo add sweeLness. 8oll Lhe
eggs and eaL separaLely.
1 oz. of Lurkey per wrap. use one cheese wedge for each LorLllla.
ulvlde veggles beLween wraps. 1he pear should be eaLen on Lhe
slde.
1. Cook qulnoa ln a poL wlLh abouL 1 cup waLer unLll lL becomes
llke rlce!
2. ln a heaLed pan, pour Lhe veggle broLh, leL slmmer, now add
onlons, LomaLoes and all your fave veggles!
3. 1hen Lransfer qulnoa Lo Lhe heaLed pan and sLlr fry!
4. Add sauce on Lop!
3. uone!
8ead more aL hLLp://www.blogllaLes.com/reclpe-lndex/qulnoa-
edamame-salad-reclpe