Cookbook 30 Recipes Under 400 Calories

892019 Cookbook 30 Recipes Under 400 Calories

httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 145

IDEAS FOR BREAKFAST LUNCH DINNER amp SNACKS

RECIPES BY



copyCOPYRIGHT 2014ALL RIGHTS RESERVED

This book or any portion thereof

may not be reproduced or used in any manner whatsoever

without the express written permission of the publisher


httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 3453 30 HEALTHY LOG IT NOW RECIPES myfitnesspa

You know that overwhelming feeling you get at theend of the day when all you have left is 400 caloriesand you still need to eat dinner Yeah it happens tome too Most nights just figuring out what to eat

is complicated enough Factor in the time it takesto log your meal afterwards and itrsquos no wonderour supermarkets have become flooded withconvenience foods

We want to make cooking easier for you and takethe work out of food logging which is why wersquoreexcited to announce our newest feature the LogIt button which makes it quick and easy to get thenutrition data for home cooked meals into yourMyFitnessPal food diary

Now logging is as easy as a click of a button

To log any recipe in this cookbook simply click

the blue Log It button located under the image of

each recipe Yoursquoll be able to save it into your fooddiary for the day or add it to your recipe box for ameal down the road

I set out to find a bunch of great tasting healthyrecipes from Cooking Light to help us stay on trackno matter how many calories we have left in ourldquobudgetrdquo Whether yoursquore looking for recipes tohelp you meet specific nutrition goals such as low-carb high fiber or if you just needs some fresh ideasfor healthy easy dishes to make at home wersquove gotyou covered To simplify the steps and help save youtime be sure to check out the blueprint beneath

each recipe too

I hope you enjoy the recipes and our new Log Itbutton

Elle Penner MPH RDMyFitnessPal Registered Dietitian

Food amp Nutrition Editor

ICON LEGEND

SERVES

TOTAL TIME

SERVING SIZE

VEGAN

VEGETARIAN

GLUTEN FREEDAIRY FREE

HIGH-FIBER

LOW CARB

HIGH PROTEIN

KID FRIENDLY

LOW SODIUM



Log It Now Recipes

TABLE OF CONTENTSHow To Cut Your Cooking Time in Half 5

How to Be a Master Meal Planner (PLUS Meal Planning Template) 6

10 Ways To Make Healthy Cooking Affordable 7

200 Calories or Less Snacks amp Desserts 9

Apps amp Snacks 9

Desserts 15

300 Calories or Less Breakfasts and Lunches 21

Breakfasts 21

Lunches 27

400 Calories or Less Dinners 33

Recipe Index 45



How To Cut YourCOOKING TIME IN HALFTime is one of the biggest hurdles when it comes to cooking at homemdashthere neverseems to be enough of it Here are 6 ways to help you cut corners and shave minutes offyour prep time without sacrificing your healthy eating goals

1 Stock up weekly Plan ahead make a list and buy enough groceries to get youthrough the week Last minute trips to the store creates headachesmdashnot tomention an opportunity to hit the drive through

2 Find related recipes Dishes that feature similar ingredients make planningbuying and prep easier For example you could make a big batch of brown riceto serve with a stir-fry one night and save the extras to use in burritos later inthe week

3Prep ahead Do all of your chopping and measuring when you have time so laterin the week when yoursquore spread thin yoursquoll be able to whip together a meal inminutes

4 Buy some time If therersquos room in your budget consider picking up pre-washedpre-chopped fruits and veggies Or use packaged frozen veggiesmdashtheyrsquorealready the perfect size and cut for most recipes

5 Make your own frozen meals The next time you whip up a tasty meal considerdoubling the recipe Leftovers can be portioned out into individual containersand placed in the freezer for quick weeknight dinners and easy brown-bag

lunches

6 Use the microwave Nuking a potato takes less than half the time of baking itin the ovenmdashjust poke a few holes in it with a fork and cook it on high for about10 minutes You can steam veggies and other dishes in mere minutes in themicrowave too



Be a Master Meal PlannerMEAL PLANNING TEMPLATEPlanning ahead takes the guess work out of cooking meals gives you more controlover your portions helps you avoid unnecessary calories and can save you money

The meal planning process is easier than it seems All you need to do is fill in yourecipes for the week (start with the ones in this book) write up a grocery list hit the

store and get cooking Print off this handy template and yoursquoll be a master meal plannern no time

MEALS MON TUES WED THURS FRI SAT SUN

BREAKFAST

LUNCH

DINNER

SNACKSDESSERTS



can get 100lbs for around $360

per pound (Be sure to store

everything in the freezer)

6 Invest in eggs

Packed with proteinmdashone whole

egg contains all of the essential

amino acids Eggs are also

inexpensive compared to other

protein sources and donrsquot have

to be relegated to breakfast

recipes

7 Get a whole chicken

It might seem like less work to

pick up packages of pre-cut

breasts but itrsquos often more cost

effective to get an entire bird

Whole chickens will set you back

around $115 per poundmdasha

fresh produce that will last for

weeks Frozen fruit gives a

vitamin boost to smoothies hot

oatmeal and more while frozenveggies can be tossed into

casseroles soups and stir-frys

5 Skip the fancy steaks

Save the filet mignon and t-bones

for special occasions and opt

for leaner less expensive cuts of

meat and ground beef instead

Flank steak can be dressed upwith spices and roasts make

a nice meal that will provide

plenty of next-day leftovers

Also consider buying beef in

bulk Stock up when meat goes

on sale or go in with friends to

purchase a side of beefmdashyou

Eating healthy on a budget

doesnrsquot mean you have to

give up flavor fun or time Itrsquos

possible to buy fresh foodswithout spending your entire

paycheck or resorting to a slow-

cooker lifestyle With a little

planning and prep you can eat

well and still have time and

money leftover to enjoy life

Keep these 10 tips for healthy

eating on a budget in mind on

your next grocery trip

1 Eat before you shop

mpulse buys can add up to a

busted grocery budget (Those

quick-grab treats donrsquot do

nything good for your waistline

either)

2 Pay attention to specials

Pick up the sales flyer at the front

of the store to find out which

produce is in season and see the

deals of the week Also watch

out for little hangtags in the

isles calling out savings

3 Reach for store brands

For things like milk butter brown

ice cereal frozen veggies andmore in-house brands are just as

asty as the name brandsmdashand

hey can be dollars cheaper

4 Donrsquot pass up ripe produce

Many grocery stores slash prices

on extra ripe fruit and veggies

Cut everything up when you get

home freeze it and yoursquove got

10 Ways To MakeHEALTHY COOKING AFFORDABLE



ldquoItrsquos possible to buy fresh foodswithout spending your entire

paycheck or resorting to aslow-cook lifestyle With a littleplanning and prep you can eat

well and still have time and moneyleftover to enjoy lifeldquo

bargain compared to the

upwards of $6 per pound yoursquoll

hell out for individually cut and

packaged pieces A three-pound

bird takes a little over an hour to

cook but then yoursquove got several

meals worth of foodmdashsaving you

ime later

8 Fill up on frozen goods

Frozen fruits and veggies are

packaged up at their peak

helping to lock in nutrients and

making them just as nutritious as

heir fresh counterparts (Just be

ure to read the labels and skip

nything with added sugar or

odium) Other frosty goodieske wild-caught fish and pasture-

aised beef and bison can also

be great buys Theyrsquore often

dollars less than what yoursquoll find

t the meat counter

9 Visit the bulk aisle

Staples like brown rice and beans

re even less expensive when you

kip all the packaging and scoop

hem out of the bulk binsmdashabout

$60 per pound for brown rice

nd about $150 per pound for

beans Cook up a big pot of each

nd toss them into quick meals

hroughout the week

10 Hit up the farmersrsquo market

Because the middleman (thegrocery store) gets cut out

ocal growers can often offer

better deals for fresh in-season

produce Donrsquot be afraid to buy

lotmdashfresh fruits and veggies

can be cut up and stored in the

reezer for later



Apps amp

Snacks

200 CALORIES OR LESS



N U T R I T I O N A L

I N F O

B L U E P R N T S

CLICK TO LOG THIS RECIPE

10 30 HEALTHY LOG IT NOW RECIPES myfitnesspa

Log It

SWEET amp SPICYPUMPKIN SEEDS

WHILE PUMPKIN SEEDS TOASTmeasure and mix the oil sugar and spices

yoursquoll coat the pumpkin seeds in

PREP POINTER For even more kick add an extra 18

teaspoon ground red pepper

CALORIES 165

Fat 13g

Saturated fat 3g

Monounsaturated fat 1g

Polyunsaturated fat 1g

Protein 9gCarbohydrate 3g

Fiber 1g

Sugars 1g

Cholesterol 0mg

Iron 13

Sodium 35mg

Calcium 1

Potassium 1mg

Vitamin A 0

Vitamin C 0

INGREDIENTS

bull 1 cup unsalted pumpkin seed kernels

bull 1 tablespoon canola oilbull 1 teaspoon sugarbull 12 teaspoon ground cuminbull 12 teaspoon chipotle chile powderbull 14 teaspoon kosher saltbull 14 teaspoon ground cinnamonbull Dash of ground red pepper

INSTRUCTIONS

1 Place 1 cup pumpkin seeds in a large skilletover medium heat Cook for 4 minutes or untiltoasted stirring constantly (seeds will popslightly)

2 Combine canola oil and remaining ingredientsin a large bowl add seeds tossing to coatArrange seeds in a single layer on a papertowel-lined baking sheet Cool 10 minutes

16 MIN

2 TABLESPOONS

8 SERVINGS

These pumpkin seeds make a delicious snackdelivering a slight sweetness with a kick thanks tochili powder and red pepper Each serving packsa good amount of protein delivering 9 grams of

protein per 2 tablespoons--munch on that




I N F O

B L U E P R N T S



Log It

WHILE OVEN PREHEATSbread the mozzarella sticks with panko

WHILE CHEESE STICKS BAKEmicrowave the marinara sauce

CALORIES 99

Fat 5g

Saturated fat 3g




Fiber 0g

Sugars 1g

Cholesterol 15mg

Iron 2

Sodium 186mg

Calcium 12

Potassium 39mg

Vitamin A 4

Vitamin C 1

INGREDIENTS

bull 13 cup panko (Japanese breadcrumbs)bull 3 (1-ounce) sticks part-skim mozzarella string

cheesebull 3 tablespoons egg substitutebull Cooking spraybull 14 cup lower-sodium marinara sauce (such as

McCutcheonlsquos)

INSTRUCTIONS

1 Preheat oven to 425degF2 Heat a medium skillet over medium heat Add

13 cup panko to pan and cook for 2 minutesor until toasted stirring frequently Removefrom heat and place the panko in a shallowdish

3 Cut mozzarella sticks into 1-inch piecesWorking with one piece at a time dip cheesein egg substitute dredge in panko Placecheese on a baking sheet coated with cookingspray Bake at 425degF for 3 minutes or until thecheese is softened and thoroughly heated

4 Pour the marinara sauce into a microwave-safebowl Microwave at HIGH 1 minute or untilthoroughly heated stirring after 30 secondsServe with mozzarella pieces

18 MIN4 SERVINGS

Serve this quick after-school snack to your kids asan alternative to traditional fried cheese sticksEach serving of 3 mozzarella bites packs 7 gramsof protein and is less than 100 calories

BAKEDMOZZARELLA BITES

3 MOZZARELLA BITES amp 1 TABLESPOON

OF SAUCE




I N F O

B L U E P R N T S



Log It

WHILE OVEN PREHEATSprep chickpeas coat them in spices and

arrange them on baking sheets

PREP POINTERDonrsquot like our spice mix Toss these

chickpeas using your own favorite spice

CALORIES 111

Fat 5g

Saturated fat 1g




Fiber 4g

Sugars 1g

Cholesterol 0mg

Iron 8

Sodium 174mg

Calcium 4

Potassium 3mg

Vitamin A 4

Vitamin C 0

INGREDIENTS

bull 2 (15 12-ounce) cans organic chickpeas(garbanzo beans) rinsed and drained (certifiedgluten-free is necessary)

bull 2 tablespoons canola oilbull 1 teaspoon ground cuminbull 34 teaspoon kosher saltbull 14 teaspoon ground red pepperbull 18 teaspoon onion powderbull 1 garlic clove minced

INSTRUCTIONS

1 Preheat oven to 300degF2 Wrap chickpeas in a towel lightly roll to loosen

skins Discard skins Combine chickpeas andremaining ingredients Arrange on a bakingsheet Bake at 300degF for 1 hour and 40minutes stirring every 20 minutes

Craving a crunchy munchy but tired of saltedpeanuts Toasted chickpeas could be your newgo-to snack because itrsquos lower in calories and fatbut equally addicting

CRUNCHYCHICKPEAS

1 HOUR 55 MINUTES (15 MINUTES PREP)

14 CUP8 SERVINGS




I N F O

B L U E P R N T S



Log It

WHILE OVEN PREHEATScook bacon and prep stuffing for the

peppers

PREP POINTERIf serving poppers for a party stuff themin advance then cover chill and grill right

before the guests arrive

CALORIES 56

Fat 4g

Saturated fat 0g




Fiber 1g

Sugars 1g

Cholesterol 12mg

Iron 1

Sodium 126mg

Calcium 6

Potassium 53mg

Vitamin A 9

Vitamin C 13

GRILLED STUFFEDJALEPENtildeOSThe rich and creamy combination of bacon creamcheese and cheddar nicely contrasts with themuted spice of grilled jalapentildeo peppers Thisappetizer recipe is a healthy fresh alternative to

the popular breaded and fried version

INGREDIENTS

bull 2 center-cut bacon slices

bull 4 ounces cream cheese softened (about 12 cup)bull 4 ounces fat-free cream cheese softened (about12 cup)

bull 1 ounce extra-sharp cheddar cheese shredded(about 14 cup)

bull 14 cup minced green onionsbull 1 teaspoon fresh lime juicebull 14 teaspoon kosher saltbull 1 small garlic clove mincedbull 14 jalapentildeo peppers halved lengthwise and

seededbull Cooking spray

bull 2 tablespoons chopped fresh cilantrobull 2 tablespoons chopped seeded tomato

INSTRUCTIONS

1 Preheat grill to medium-high heat2 Cook bacon in a skillet over medium heat until

crisp Remove bacon from pan drain on papertowels Crumble bacon

3 Combine crumbled bacon cheeses and next 4ingredients (through garlic) in a bowl stirring wellto combine Divide cheese mixture evenly to fill thepepper halves

4 Place peppers cheese sides up on grill rack or grillgrate coated with cooking spray Cover and grillpeppers 8 minutes or until bottoms of peppers arecharred and cheese mixture is lightly browned

5 Place peppers on a serving platter Sprinkle withcilantro and tomato

2 PEPPER HALVES

40 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It

WHILE OVEN PREHEATSleave cream cheese blocks on a plate on

(or near) stovetop to soften Prep and mixingredients for spinach dip

PREP POINTERThaw frozen spinach overnight OR run

spinach under warm water while squeezingout the water Want to use fresh spinach

Wilt it first sautee-style

CALORIES 73

Fat 4g

Saturated fat 1g




Fiber 1g

Sugars 1g

Cholesterol 15mg

Iron 3

Sodium 299mg

Calcium 18

Potassium 92mg

Vitamin A 32

Vitamin C 8

46 MIN

SPINACHARTICHOKE DIP

22 SERVINGS 14 CUP

INGREDIENTS

bull 12 cup fat-free sour creambull 14 teaspoon freshly ground black pepperbull 3 garlic cloves mincedbull 1 (14-ounce) can artichoke hearts drained and

choppedbull 1 (10-ounce) package frozen chopped spinach

thawed drained and squeezed drybull 1 (8-ounce) block 13-less-fat cream cheese

softenedbull 1 (8-ounce) block fat-free cream cheese

softenedbull 6 ounces part-skim mozzarella cheese

shredded and divided (about 1 12 cups)bull 1 ounce fresh Parmesan cheese grated and

divided (about 14 cup)

INSTRUCTIONS

1 Preheat oven to 350degF2 Combine first 7 ingredients in a large bowl

stirring until well-blended Add 4 ounces (1cup) mozzarella and 2 tablespoons Parmesanstir well Spoon mixture into a broiler-safe1 12-quart glass or ceramic baking dishSprinkle with remaining 12 cup mozzarellaand remaining 2 tablespoons Parmesan Bakeat 350degF for 30 minutes or until bubbly

3 Preheat broiler to high (leave dish in oven)Broil dip for 3 minutes or until cheese is lightlybrowned

A go-to appetizer for parties this spinach andartichoke dip is creamy on the inside and crispy onthe outside with a cheesy taste thatrsquos appealingto all Each 14 cup serving is not only lower in

calories and fat but packs 6 grams of protein







I N F O

B L U E P R N T S


Log It

PREP POINTERSPrep apple wedges and granola first so

youlsquore ready to dip as soon as chocolatecomes out of the microwave If you canlsquot findBraeburn apples Gala or Fuji varieties alsostand up to dipping and add a touch more

sweetness

CALORIES 132

Fat 5g

Saturated fat 0g




Fiber 3g

Sugars 15g

Cholesterol 0mg

Iron 4

Sodium 6mg

Calcium 1

Potassium 111mg

Vitamin A 0

Vitamin C 0

Want to get a healthier way to get yourchocolate-y fix With these chocolate granola

apple wedges you can savor chocolate and geta serving of fruit in At 127 calories for 4 appleswedges this makes a yummy low calorie snack

CHOCOLATEGRANOLAAPPLE WEDGES

INGREDIENTS

bull 2 ounces semisweet chocolate finely chopped(certified gluten-free if necessary)

bull 13 cup low-fat granola without raisinsbull 1 large Braeburn apple cut into 16 wedges

INSTRUCTIONS

1 Place chocolate in a medium microwave-safebowl Microwave at HIGH 1 minute stirringevery 15 seconds or until chocolate melts

2 Place granola in a shallow dish Dip applewedges skin side up in chocolate allowexcess chocolate to drip back into bowlDredge wedges in granola Place wedgeschocolate side up on a large plate Refrigerate5 minutes or until set

4 APPLE WEDGES

15 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It

WHILE OVEN PREHEATSshred carrot Prep cookie dough

WHILE COOKIES BAKEprep filling

PREP POINTERTossing shredded carrots and letting it stand for

a few minutes will make carrots more tender Thisis important for keeping your cookies soft and

moist

CALORIES 184

Fat 7g

Saturated fat 2g




Fiber 1g

Sugars 20g

Cholesterol 28mg

Iron 4

Sodium 122mg

Calcium 3

Potassium 55mg

Vitamin A 41

Vitamin C 2

CARROT CAKESANDWICH COOKIESTherersquos nothing quite like the aroma of freshbaked cookies to fill your home Try out theseheavenly carrot cake sandwich cookies filled witha vanilla cream cheese frosting Theyrsquore a portable

and palatable making it an easy on-the-go treat

INGREDIENTS

bull 2 cups shredded carrotbull 23 cup packed brown sugar dividedbull 14 cup unsalted butter dividedbull 2 tablespoons canola oil

bull 1 teaspoon grated orange rindbull 34 teaspoon vanilla extract dividedbull 1 large eggbull 45 ounces unbleached all-purpose flour (about 1 cup)bull 1 teaspoon ground cinnamonbull 38 teaspoon salt dividedbull 14 teaspoon baking sodabull 4 ounces 13-less-fat cream cheese softenedbull 1 cup powdered sugar

INSTRUCTIONS

1 Preheat oven to 350degF Cover 2 baking sheets withparchment paper set aside

2 Combine carrot and 3 tablespoons brown sugar in a bowltoss to coat Place carrot mixture in a fine mesh sieve letstand to drain for 10 minutes Discard liquid

3 Place 2 tablespoons butter in a medium microwave-safebowl Microwave at HIGH 45 seconds or until melted Addoil rind 12 teaspoon vanilla extract and egg stir with awhisk until well combined

4 Weigh or lightly spoon flour into a dry measuring cup levelwith a knife Combine flour remaining brown sugar (about12 cup) cinnamon 14 teaspoon salt and baking soda ina large bowl stir well with a whisk Add carrot mixture andbutter mixture stir until just combined

5 Drop dough by tablespoonfuls 2 inches apart onto prepared

baking sheets for a total of 28 cookies (14 per baking sheet)gently pat dough down to form 2-inch circles Bake at 350degFfor 11 minutes or until set Remove pans from oven let stand3 minutes Remove cookies from pans cool completely on awire rack

6 Combine cream cheese remaining 2 tablespoons butterremaining 14 teaspoon vanilla extract and remaining18 teaspoon salt in a medium bowl beat with a mixer atmedium speed 3 minutes or until fluffy Add powdered sugarbeat at low speed 1 minute or until well combined (do notoverbeat)

7 Spread about 1 tablespoon icing on flat side of 1cookie top with another cookie flat side down

Repeat the procedure with remaining cookiesand filling

1 COOKIE SANDWICH

50 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It

WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger

and chocolate

QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the

bark too thick

CALORIES 138

Fat 11g

Saturated fat 3g




Fiber 2g

Sugars 10g

Cholesterol 0mg

Iron 6

Sodium 1mg

Calcium 1

Potassium 50mg

Vitamin A 1

Vitamin C 1

HAZELNUTBARK

12 SERVINGS 35 MIN1 OUNCE

INGREDIENTS

bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized

ginger

bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)

INSTRUCTIONS

1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at

350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop

nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring

cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately

Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for

all you chocolate lovers out there





I N F O

B L U E P R N T S


Log It

WHILE OVEN PREHEATSmake the cookie batter and drop cookies

onto prepared baking sheet

PREP POINTER You can continue to reduce fat and sugar by

cutting out a little extra butter and sugarJust modify the ingredient list when you

Log It

CALORIES 114

Fat 4g

Saturated fat 2g




Fiber 1g

Sugars 8g

Cholesterol 13mg

Iron 3

Sodium 105mg

Calcium 0

Potassium 19mg

Vitamin A 2

Vitamin C 0

BANANA OATMEALCHOCOLATE CHIPCOOKIES

2 DOZEN 40 MIN1 COOKIE

INGREDIENTS

bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar

bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray

INSTRUCTIONS


beat with a mixer at medium speed untilsmooth Add egg beat well

3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture

to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips

4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks

Mashed ripe banana adds sweetness and flavor to

these chocolate chip cookies allowing you to addless sugar and butter for the same great taste




I N F O

B L U E P R N T S



Log It

WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your

pans for the bakinrsquo

QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot

fret You can double or triple up on papercupcake liners allowing a sturdy mold for

the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to

achieve the same results

CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0

PUMPKINCRANBERRY MUFFINS

1 DOZEN 50 MIN1 MUFFIN

INGREDIENTS

bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped

(such as Craisins)bull Cooking spray

INSTRUCTIONS

1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level

with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk

3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries

4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack

Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these

fruit-filled muffins



Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS

bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps

bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply

Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson

certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk

bull 6 large eggs lightly beaten

INSTRUCTIONS

1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat

until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes

3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach

wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray

4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes

5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes

EGGS ampHASHBROWNCASSEROLE

6 SERVINGS

This dish combines an omelet stuffed with spinach

Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan

WHILE OVEN PREHEATScombine bacon and vegetables with

remaining ingredients

PREP POINTERThe mushroom mixture can be prepared

ahead of time and refrigerated overnight

CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It

WHILE OVEN PREHEATScook quinoa

WHILE QUINOA COOKS toast coconut and slice the strawberry and

banana with remaining ingredients

PREP POINTERServe with an egg if this quinoa breakfast is

not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS

bull 12 cup uncooked quinoa (certified gluten-freeif necessary)

bull 34 cup light coconut milkbull 2 tablespoons water

bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana

INSTRUCTIONS

1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the

sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking

3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly

4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm

If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of

strawberries bananas and toasted coconut






I N F O

B L U E P R N T S



Log It

QUICK FIXDonrsquot have a nonstick griddle No problem

You can use any flat surface non-stickcookware

CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES

3 SERVINGS 45 MIN4 PANCAKES

INGREDIENTS

bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder

bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray

INSTRUCTIONS

1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk

2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist

3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned

Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams

of fiber





I N F O

B L U E P R N T S


Log It

PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and

donlsquot worry about soaking the berriesovernight

CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7

STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-

blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown

INGREDIENTS

bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter

INSTRUCTIONS

OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14

teaspoon cinnamon in a medium bowl toss to coatRefrigerate

2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight

THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan

over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture

4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote

34 CUP OF OATMEAL + 14 CUP OF

BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It

SIMPLE SUB-IN Any crumbly cheese such as a blue cheese

will work in place of feta cheese

PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean

mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust

salads soups or tacos

CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19

GREEK STYLECHICKEN WRAPS

6 SERVINGS 25 MIN1 WRAP

INGREDIENTS

bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely

choppedbull 2 tablespoons crumbled feta cheese

bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie

chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas

INSTRUCTIONS

1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine

2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half

Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you

have a balanced meal





I N F O

B L U E P R N T S


Log It

WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on

skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables

to make a quesadilla

PREP POINTERA sparing amount of cooking spray is key to perfectly

crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla

forms a protective layer that keeps the veggie juices

contained (and the tortillas crisp)

CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45

CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce

INGREDIENTS

bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34

cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray

bull 6 tablespoons light sour creambull 6 lime wedges

INSTRUCTIONS

1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)

2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese

3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once

4 Cut each quesadilla into 6 wedges Serve with sourcream and lime

4 QUESADILLA WEDGES + 1 LIME WEDGE

+ 1 TABLESPOON SOUR CREAM

21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It

PREP POINTERCooking the bacon after sauteing the

vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for

CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15

GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH

4 SERVINGS 25 MIN1 SANDWICH

INGREDIENTS

bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced

bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese

shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12

cup)

INSTRUCTIONS

1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon

2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices

3 Heat pan over medium heat Add sandwiches

to drippings in pan weigh down with a plateCook 2 minutes on each side

This garlicky sandwich combines cheese bacon

and greens for the most satisfying 300 caloriesyou can chomp into





I N F O

B L U E P R N T S


Log It

WHILE THE ORZO COOKSprep the orzo dressing

CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48

LEMONY ORZOVEGGIE SALADWITH CHICKEN

4 SERVINGS 20 MIN1 14 CUPS

INGREDIENTS

bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind

bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie

chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese

INSTRUCTIONS

1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl

2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)

stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese

This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh

vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken




I N F O

B L U E P R N T S



Log It

PREP POINTERPureeing the bean mixture makes the soup

thicker and gives it more body

SIMPLE SUB-INCannelinin beans will work in a pinch if you

cannot find Great Northern beans

CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g

Carbohydrate 34gFiber 8g

Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12

WHITE BEANTURKEY CHILI

8 SERVINGS 1 HOUR 15 MIN1 CUP

INGREDIENTS

bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed

and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)

INSTRUCTIONS

1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes

2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired

Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein

high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It

WHILE GRILL PREHEATSadd onions into beef and shape into patties

PREP POINTERCook the bacon onion and sauce ahead of time

SIMPLE SUB-INDonrsquot have bourbon You can replace the 5

tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water

CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9

TENNESSEEBURGER WITHBOURBON BBQ SAUCE

6 SERVINGS 65 MIN1 BURGER

INGREDIENTS

bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns

bull 6 (14-inch-thick) slices tomato

INSTRUCTIONS

1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes

2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat

simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide

beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness

5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each

serving with 12 bacon slice and top half of bun

We describe the Tennessee Burger with Bourbon

and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon





I N F O

B L U E P R N T S


Log It

WHILE OVEN PREHEATSsautee and bake chicken

MAKE sauce and COOK Brussels sproutssimultaneously

CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122

CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious

low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete

INGREDIENTS

bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided

(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified

gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved

INSTRUCTIONS

1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1

tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low

simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley

3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce

1 CHICKEN BREAST HALF + 23 CUP BRU983085

SSELS SPROUTS + 2 TABLESPOONS SAUCE

40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It

PREP POINTERPrep the vegetables ahead of time

CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37

Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish

FALL VEGETABLECURRY

INGREDIENTS

bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato

bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as

Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)

rinsed and drained (certified gluten-free ifnecessary)

bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained

bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt

(certified gluten-free if necessary)

INSTRUCTIONS

1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil

2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally

3 Sprinkle with cilantro serve with yogurt

1 CUP CURRY + 2 TABLESPOONS YOGURT

40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It

SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice

flour will work in place of cornstarch

PREP POINTERPat the shrimp dry with paper towels before

adding them to the wok so they brownnicely

CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68

SHRIMP ampBROCCOLISTIR FRY

4 SERVINGS 30 MIN1 CUP

INGREDIENTS

bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free

if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified

gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper

INSTRUCTIONS

1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and

garlic to pan stir-fry 45 seconds Add onionmixture to shrimp

2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender

Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1

cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice





I N F O

B L U E P R N T S


Log It

PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the

meat as moist as possible

CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27

GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes

INGREDIENTS

bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if

necessary)bull 18 teaspoon kosher salt

bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-

Reggiano cheese

INSTRUCTIONS

1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon

halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices

2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese

1 STEAK + 1 CUP ARUGULA SALAD

+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It

WHILE OVEN PREHEATScook and shred chicken Make the chicken

filling for casserole

WHILE SALSA IS COOKINGheat the tortillas

CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18

CHICKENENCHILADACASSEROLE


INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt

bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese

INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat

pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine

3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine

4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce

heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth

5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters

6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and

lightly browned Top with remaining cilantro

This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving

Southwestern-style comfort food




I N F O

B L U E P R N T S



Log It

PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the


CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13

STEAK BAGUETTESWITH PESTO MAYO


INGREDIENTS

bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed

bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper

bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain

baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise

INSTRUCTIONS

1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices

2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces

Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-

rich sandwich




I N F O

B L U E P R N T S



Log It

WHILE BROILER PREHEATSmake glaze for the salmon

SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest

CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3

CHILI-GARLICGLAZED SALMON

4 SERVINGS 11 MIN1 FILLET

INGREDIENTS

bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)

bull 3 tablespoons minced green onions (about 3green onions)

bull 1 12 tablespoons low-sugar orangemarmalade

bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)

bull 4 (6-ounce) salmon filletsbull Cooking spray

INSTRUCTIONS

1 Preheat broiler

2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness

The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds





I N F O

B L U E P R N T S


Log It

WHILE PORK COOKSmake sauteed apples

CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7

SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad

INGREDIENTS

bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise

into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt

bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves

INSTRUCTIONS

1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm

2 Melt butter in pan swirl to coat Add apple slices 13

cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork

3 PORK MEDALLIONS + 12 CUP

APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX

BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24

CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13

EEggs and Hashbrown Casserole 23

FFall Vegetable Curry 37

GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14

HHazelnut Bark 19Huevos Rancheros Tacos 25

L

OOatmeal Pancakes 26

PPumpkin Cranberry Muffins 21

SShrimp amp Broccoli Stir Fry 38

Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11

TTennessee Burger with Bourbon BBQ Sauce 35

WWhite Bean Turkey Chili 33

Find more low-calorie recipes from theC ki Li h Di h



copyCOPYRIGHT 2014ALL RIGHTS RESERVED

This book or any portion thereof

may not be reproduced or used in any manner whatsoever

without the express written permission of the publisher











each recipe too




ICON LEGEND

SERVES

TOTAL TIME

SERVING SIZE

VEGAN

VEGETARIAN


HIGH-FIBER

LOW CARB

HIGH PROTEIN

KID FRIENDLY

LOW SODIUM



Log It Now Recipes





Apps amp Snacks 9

Desserts 15


Breakfasts 21

Lunches 27


Recipe Index 45









lunches








BREAKFAST

LUNCH

DINNER

SNACKSDESSERTS






6 Invest in eggs







recipes










































either)































ime later













t the meat counter










hroughout the week








reezer for later



Apps amp

Snacks





I N F O

B L U E P R N T S



Log It






CALORIES 165

Fat 13g

Saturated fat 3g




Fiber 1g

Sugars 1g

Cholesterol 0mg

Iron 13

Sodium 35mg

Calcium 1

Potassium 1mg

Vitamin A 0

Vitamin C 0

INGREDIENTS



INSTRUCTIONS



16 MIN

2 TABLESPOONS

8 SERVINGS






I N F O

B L U E P R N T S



Log It



CALORIES 99

Fat 5g

Saturated fat 3g




Fiber 0g

Sugars 1g

Cholesterol 15mg

Iron 2

Sodium 186mg

Calcium 12

Potassium 39mg

Vitamin A 4

Vitamin C 1

INGREDIENTS



McCutcheonlsquos)

INSTRUCTIONS





18 MIN4 SERVINGS




OF SAUCE




I N F O

B L U E P R N T S



Log It





CALORIES 111

Fat 5g

Saturated fat 1g




Fiber 4g

Sugars 1g

Cholesterol 0mg

Iron 8

Sodium 174mg

Calcium 4

Potassium 3mg

Vitamin A 4

Vitamin C 0

INGREDIENTS



INSTRUCTIONS




CRUNCHYCHICKPEAS


14 CUP8 SERVINGS




I N F O

B L U E P R N T S



Log It


peppers



CALORIES 56

Fat 4g

Saturated fat 0g




Fiber 1g

Sugars 1g

Cholesterol 12mg

Iron 1

Sodium 126mg

Calcium 6

Potassium 53mg

Vitamin A 9

Vitamin C 13



INGREDIENTS







INSTRUCTIONS






2 PEPPER HALVES

40 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It






CALORIES 73

Fat 4g

Saturated fat 1g




Fiber 1g

Sugars 1g

Cholesterol 15mg

Iron 3

Sodium 299mg

Calcium 18

Potassium 92mg

Vitamin A 32

Vitamin C 8

46 MIN


22 SERVINGS 14 CUP

INGREDIENTS








INSTRUCTIONS












I N F O

B L U E P R N T S


Log It



sweetness

CALORIES 132

Fat 5g

Saturated fat 0g




Fiber 3g

Sugars 15g

Cholesterol 0mg

Iron 4

Sodium 6mg

Calcium 1

Potassium 111mg

Vitamin A 0

Vitamin C 0




INGREDIENTS



INSTRUCTIONS



4 APPLE WEDGES

15 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It





moist

CALORIES 184

Fat 7g

Saturated fat 2g




Fiber 1g

Sugars 20g

Cholesterol 28mg

Iron 4

Sodium 122mg

Calcium 3

Potassium 55mg

Vitamin A 41

Vitamin C 2



INGREDIENTS



INSTRUCTIONS










1 COOKIE SANDWICH

50 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It


and chocolate


bark too thick

CALORIES 138

Fat 11g

Saturated fat 3g




Fiber 2g

Sugars 10g

Cholesterol 0mg

Iron 6

Sodium 1mg

Calcium 1

Potassium 50mg

Vitamin A 1

Vitamin C 1

HAZELNUTBARK


INGREDIENTS


ginger


INSTRUCTIONS











I N F O

B L U E P R N T S


Log It





Log It

CALORIES 114

Fat 4g

Saturated fat 2g




Fiber 1g

Sugars 8g

Cholesterol 13mg

Iron 3

Sodium 105mg

Calcium 0

Potassium 19mg

Vitamin A 2

Vitamin C 0



INGREDIENTS



INSTRUCTIONS











I N F O

B L U E P R N T S



Log It







CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0



INGREDIENTS



INSTRUCTIONS









Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L


















each recipe too




ICON LEGEND

SERVES

TOTAL TIME

SERVING SIZE

VEGAN

VEGETARIAN


HIGH-FIBER

LOW CARB

HIGH PROTEIN

KID FRIENDLY

LOW SODIUM



Log It Now Recipes





Apps amp Snacks 9

Desserts 15


Breakfasts 21

Lunches 27


Recipe Index 45









lunches








BREAKFAST

LUNCH

DINNER

SNACKSDESSERTS






6 Invest in eggs







recipes










































either)































ime later













t the meat counter










hroughout the week








reezer for later



Apps amp

Snacks





I N F O

B L U E P R N T S



Log It






CALORIES 165

Fat 13g

Saturated fat 3g




Fiber 1g

Sugars 1g

Cholesterol 0mg

Iron 13

Sodium 35mg

Calcium 1

Potassium 1mg

Vitamin A 0

Vitamin C 0

INGREDIENTS



INSTRUCTIONS



16 MIN

2 TABLESPOONS

8 SERVINGS






I N F O

B L U E P R N T S



Log It



CALORIES 99

Fat 5g

Saturated fat 3g




Fiber 0g

Sugars 1g

Cholesterol 15mg

Iron 2

Sodium 186mg

Calcium 12

Potassium 39mg

Vitamin A 4

Vitamin C 1

INGREDIENTS



McCutcheonlsquos)

INSTRUCTIONS





18 MIN4 SERVINGS




OF SAUCE




I N F O

B L U E P R N T S



Log It





CALORIES 111

Fat 5g

Saturated fat 1g




Fiber 4g

Sugars 1g

Cholesterol 0mg

Iron 8

Sodium 174mg

Calcium 4

Potassium 3mg

Vitamin A 4

Vitamin C 0

INGREDIENTS



INSTRUCTIONS




CRUNCHYCHICKPEAS


14 CUP8 SERVINGS




I N F O

B L U E P R N T S



Log It


peppers



CALORIES 56

Fat 4g

Saturated fat 0g




Fiber 1g

Sugars 1g

Cholesterol 12mg

Iron 1

Sodium 126mg

Calcium 6

Potassium 53mg

Vitamin A 9

Vitamin C 13



INGREDIENTS







INSTRUCTIONS






2 PEPPER HALVES

40 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It






CALORIES 73

Fat 4g

Saturated fat 1g




Fiber 1g

Sugars 1g

Cholesterol 15mg

Iron 3

Sodium 299mg

Calcium 18

Potassium 92mg

Vitamin A 32

Vitamin C 8

46 MIN


22 SERVINGS 14 CUP

INGREDIENTS








INSTRUCTIONS












I N F O

B L U E P R N T S


Log It



sweetness

CALORIES 132

Fat 5g

Saturated fat 0g




Fiber 3g

Sugars 15g

Cholesterol 0mg

Iron 4

Sodium 6mg

Calcium 1

Potassium 111mg

Vitamin A 0

Vitamin C 0




INGREDIENTS



INSTRUCTIONS



4 APPLE WEDGES

15 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It





moist

CALORIES 184

Fat 7g

Saturated fat 2g




Fiber 1g

Sugars 20g

Cholesterol 28mg

Iron 4

Sodium 122mg

Calcium 3

Potassium 55mg

Vitamin A 41

Vitamin C 2



INGREDIENTS



INSTRUCTIONS










1 COOKIE SANDWICH

50 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It


and chocolate


bark too thick

CALORIES 138

Fat 11g

Saturated fat 3g




Fiber 2g

Sugars 10g

Cholesterol 0mg

Iron 6

Sodium 1mg

Calcium 1

Potassium 50mg

Vitamin A 1

Vitamin C 1

HAZELNUTBARK


INGREDIENTS


ginger


INSTRUCTIONS











I N F O

B L U E P R N T S


Log It





Log It

CALORIES 114

Fat 4g

Saturated fat 2g




Fiber 1g

Sugars 8g

Cholesterol 13mg

Iron 3

Sodium 105mg

Calcium 0

Potassium 19mg

Vitamin A 2

Vitamin C 0



INGREDIENTS



INSTRUCTIONS











I N F O

B L U E P R N T S



Log It







CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0



INGREDIENTS



INSTRUCTIONS









Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L










Log It Now Recipes





Apps amp Snacks 9

Desserts 15


Breakfasts 21

Lunches 27


Recipe Index 45









lunches








BREAKFAST

LUNCH

DINNER

SNACKSDESSERTS






6 Invest in eggs







recipes










































either)































ime later













t the meat counter










hroughout the week








reezer for later



Apps amp

Snacks





I N F O

B L U E P R N T S



Log It






CALORIES 165

Fat 13g

Saturated fat 3g




Fiber 1g

Sugars 1g

Cholesterol 0mg

Iron 13

Sodium 35mg

Calcium 1

Potassium 1mg

Vitamin A 0

Vitamin C 0

INGREDIENTS



INSTRUCTIONS



16 MIN

2 TABLESPOONS

8 SERVINGS






I N F O

B L U E P R N T S



Log It



CALORIES 99

Fat 5g

Saturated fat 3g




Fiber 0g

Sugars 1g

Cholesterol 15mg

Iron 2

Sodium 186mg

Calcium 12

Potassium 39mg

Vitamin A 4

Vitamin C 1

INGREDIENTS



McCutcheonlsquos)

INSTRUCTIONS





18 MIN4 SERVINGS




OF SAUCE




I N F O

B L U E P R N T S



Log It





CALORIES 111

Fat 5g

Saturated fat 1g




Fiber 4g

Sugars 1g

Cholesterol 0mg

Iron 8

Sodium 174mg

Calcium 4

Potassium 3mg

Vitamin A 4

Vitamin C 0

INGREDIENTS



INSTRUCTIONS




CRUNCHYCHICKPEAS


14 CUP8 SERVINGS




I N F O

B L U E P R N T S



Log It


peppers



CALORIES 56

Fat 4g

Saturated fat 0g




Fiber 1g

Sugars 1g

Cholesterol 12mg

Iron 1

Sodium 126mg

Calcium 6

Potassium 53mg

Vitamin A 9

Vitamin C 13



INGREDIENTS







INSTRUCTIONS






2 PEPPER HALVES

40 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It






CALORIES 73

Fat 4g

Saturated fat 1g




Fiber 1g

Sugars 1g

Cholesterol 15mg

Iron 3

Sodium 299mg

Calcium 18

Potassium 92mg

Vitamin A 32

Vitamin C 8

46 MIN


22 SERVINGS 14 CUP

INGREDIENTS








INSTRUCTIONS












I N F O

B L U E P R N T S


Log It



sweetness

CALORIES 132

Fat 5g

Saturated fat 0g




Fiber 3g

Sugars 15g

Cholesterol 0mg

Iron 4

Sodium 6mg

Calcium 1

Potassium 111mg

Vitamin A 0

Vitamin C 0




INGREDIENTS



INSTRUCTIONS



4 APPLE WEDGES

15 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It





moist

CALORIES 184

Fat 7g

Saturated fat 2g




Fiber 1g

Sugars 20g

Cholesterol 28mg

Iron 4

Sodium 122mg

Calcium 3

Potassium 55mg

Vitamin A 41

Vitamin C 2



INGREDIENTS



INSTRUCTIONS










1 COOKIE SANDWICH

50 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It


and chocolate


bark too thick

CALORIES 138

Fat 11g

Saturated fat 3g




Fiber 2g

Sugars 10g

Cholesterol 0mg

Iron 6

Sodium 1mg

Calcium 1

Potassium 50mg

Vitamin A 1

Vitamin C 1

HAZELNUTBARK


INGREDIENTS


ginger


INSTRUCTIONS











I N F O

B L U E P R N T S


Log It





Log It

CALORIES 114

Fat 4g

Saturated fat 2g




Fiber 1g

Sugars 8g

Cholesterol 13mg

Iron 3

Sodium 105mg

Calcium 0

Potassium 19mg

Vitamin A 2

Vitamin C 0



INGREDIENTS



INSTRUCTIONS











I N F O

B L U E P R N T S



Log It







CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0



INGREDIENTS



INSTRUCTIONS









Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L
















lunches








BREAKFAST

LUNCH

DINNER

SNACKSDESSERTS






6 Invest in eggs







recipes










































either)































ime later













t the meat counter










hroughout the week








reezer for later



Apps amp

Snacks





I N F O

B L U E P R N T S



Log It






CALORIES 165

Fat 13g

Saturated fat 3g




Fiber 1g

Sugars 1g

Cholesterol 0mg

Iron 13

Sodium 35mg

Calcium 1

Potassium 1mg

Vitamin A 0

Vitamin C 0

INGREDIENTS



INSTRUCTIONS



16 MIN

2 TABLESPOONS

8 SERVINGS






I N F O

B L U E P R N T S



Log It



CALORIES 99

Fat 5g

Saturated fat 3g




Fiber 0g

Sugars 1g

Cholesterol 15mg

Iron 2

Sodium 186mg

Calcium 12

Potassium 39mg

Vitamin A 4

Vitamin C 1

INGREDIENTS



McCutcheonlsquos)

INSTRUCTIONS





18 MIN4 SERVINGS




OF SAUCE




I N F O

B L U E P R N T S



Log It





CALORIES 111

Fat 5g

Saturated fat 1g




Fiber 4g

Sugars 1g

Cholesterol 0mg

Iron 8

Sodium 174mg

Calcium 4

Potassium 3mg

Vitamin A 4

Vitamin C 0

INGREDIENTS



INSTRUCTIONS




CRUNCHYCHICKPEAS


14 CUP8 SERVINGS




I N F O

B L U E P R N T S



Log It


peppers



CALORIES 56

Fat 4g

Saturated fat 0g




Fiber 1g

Sugars 1g

Cholesterol 12mg

Iron 1

Sodium 126mg

Calcium 6

Potassium 53mg

Vitamin A 9

Vitamin C 13



INGREDIENTS







INSTRUCTIONS






2 PEPPER HALVES

40 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It






CALORIES 73

Fat 4g

Saturated fat 1g




Fiber 1g

Sugars 1g

Cholesterol 15mg

Iron 3

Sodium 299mg

Calcium 18

Potassium 92mg

Vitamin A 32

Vitamin C 8

46 MIN


22 SERVINGS 14 CUP

INGREDIENTS








INSTRUCTIONS












I N F O

B L U E P R N T S


Log It



sweetness

CALORIES 132

Fat 5g

Saturated fat 0g




Fiber 3g

Sugars 15g

Cholesterol 0mg

Iron 4

Sodium 6mg

Calcium 1

Potassium 111mg

Vitamin A 0

Vitamin C 0




INGREDIENTS



INSTRUCTIONS



4 APPLE WEDGES

15 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It





moist

CALORIES 184

Fat 7g

Saturated fat 2g




Fiber 1g

Sugars 20g

Cholesterol 28mg

Iron 4

Sodium 122mg

Calcium 3

Potassium 55mg

Vitamin A 41

Vitamin C 2



INGREDIENTS



INSTRUCTIONS










1 COOKIE SANDWICH

50 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It


and chocolate


bark too thick

CALORIES 138

Fat 11g

Saturated fat 3g




Fiber 2g

Sugars 10g

Cholesterol 0mg

Iron 6

Sodium 1mg

Calcium 1

Potassium 50mg

Vitamin A 1

Vitamin C 1

HAZELNUTBARK


INGREDIENTS


ginger


INSTRUCTIONS











I N F O

B L U E P R N T S


Log It





Log It

CALORIES 114

Fat 4g

Saturated fat 2g




Fiber 1g

Sugars 8g

Cholesterol 13mg

Iron 3

Sodium 105mg

Calcium 0

Potassium 19mg

Vitamin A 2

Vitamin C 0



INGREDIENTS



INSTRUCTIONS











I N F O

B L U E P R N T S



Log It







CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0



INGREDIENTS



INSTRUCTIONS









Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L














BREAKFAST

LUNCH

DINNER

SNACKSDESSERTS






6 Invest in eggs







recipes










































either)































ime later













t the meat counter










hroughout the week








reezer for later



Apps amp

Snacks





I N F O

B L U E P R N T S



Log It






CALORIES 165

Fat 13g

Saturated fat 3g




Fiber 1g

Sugars 1g

Cholesterol 0mg

Iron 13

Sodium 35mg

Calcium 1

Potassium 1mg

Vitamin A 0

Vitamin C 0

INGREDIENTS



INSTRUCTIONS



16 MIN

2 TABLESPOONS

8 SERVINGS






I N F O

B L U E P R N T S



Log It



CALORIES 99

Fat 5g

Saturated fat 3g




Fiber 0g

Sugars 1g

Cholesterol 15mg

Iron 2

Sodium 186mg

Calcium 12

Potassium 39mg

Vitamin A 4

Vitamin C 1

INGREDIENTS



McCutcheonlsquos)

INSTRUCTIONS





18 MIN4 SERVINGS




OF SAUCE




I N F O

B L U E P R N T S



Log It





CALORIES 111

Fat 5g

Saturated fat 1g




Fiber 4g

Sugars 1g

Cholesterol 0mg

Iron 8

Sodium 174mg

Calcium 4

Potassium 3mg

Vitamin A 4

Vitamin C 0

INGREDIENTS



INSTRUCTIONS




CRUNCHYCHICKPEAS


14 CUP8 SERVINGS




I N F O

B L U E P R N T S



Log It


peppers



CALORIES 56

Fat 4g

Saturated fat 0g




Fiber 1g

Sugars 1g

Cholesterol 12mg

Iron 1

Sodium 126mg

Calcium 6

Potassium 53mg

Vitamin A 9

Vitamin C 13



INGREDIENTS







INSTRUCTIONS






2 PEPPER HALVES

40 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It






CALORIES 73

Fat 4g

Saturated fat 1g




Fiber 1g

Sugars 1g

Cholesterol 15mg

Iron 3

Sodium 299mg

Calcium 18

Potassium 92mg

Vitamin A 32

Vitamin C 8

46 MIN


22 SERVINGS 14 CUP

INGREDIENTS








INSTRUCTIONS












I N F O

B L U E P R N T S


Log It



sweetness

CALORIES 132

Fat 5g

Saturated fat 0g




Fiber 3g

Sugars 15g

Cholesterol 0mg

Iron 4

Sodium 6mg

Calcium 1

Potassium 111mg

Vitamin A 0

Vitamin C 0




INGREDIENTS



INSTRUCTIONS



4 APPLE WEDGES

15 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It





moist

CALORIES 184

Fat 7g

Saturated fat 2g




Fiber 1g

Sugars 20g

Cholesterol 28mg

Iron 4

Sodium 122mg

Calcium 3

Potassium 55mg

Vitamin A 41

Vitamin C 2



INGREDIENTS



INSTRUCTIONS










1 COOKIE SANDWICH

50 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It


and chocolate


bark too thick

CALORIES 138

Fat 11g

Saturated fat 3g




Fiber 2g

Sugars 10g

Cholesterol 0mg

Iron 6

Sodium 1mg

Calcium 1

Potassium 50mg

Vitamin A 1

Vitamin C 1

HAZELNUTBARK


INGREDIENTS


ginger


INSTRUCTIONS











I N F O

B L U E P R N T S


Log It





Log It

CALORIES 114

Fat 4g

Saturated fat 2g




Fiber 1g

Sugars 8g

Cholesterol 13mg

Iron 3

Sodium 105mg

Calcium 0

Potassium 19mg

Vitamin A 2

Vitamin C 0



INGREDIENTS



INSTRUCTIONS











I N F O

B L U E P R N T S



Log It







CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0



INGREDIENTS



INSTRUCTIONS









Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L













6 Invest in eggs







recipes










































either)































ime later













t the meat counter










hroughout the week








reezer for later



Apps amp

Snacks





I N F O

B L U E P R N T S



Log It






CALORIES 165

Fat 13g

Saturated fat 3g




Fiber 1g

Sugars 1g

Cholesterol 0mg

Iron 13

Sodium 35mg

Calcium 1

Potassium 1mg

Vitamin A 0

Vitamin C 0

INGREDIENTS



INSTRUCTIONS



16 MIN

2 TABLESPOONS

8 SERVINGS






I N F O

B L U E P R N T S



Log It



CALORIES 99

Fat 5g

Saturated fat 3g




Fiber 0g

Sugars 1g

Cholesterol 15mg

Iron 2

Sodium 186mg

Calcium 12

Potassium 39mg

Vitamin A 4

Vitamin C 1

INGREDIENTS



McCutcheonlsquos)

INSTRUCTIONS





18 MIN4 SERVINGS




OF SAUCE




I N F O

B L U E P R N T S



Log It





CALORIES 111

Fat 5g

Saturated fat 1g




Fiber 4g

Sugars 1g

Cholesterol 0mg

Iron 8

Sodium 174mg

Calcium 4

Potassium 3mg

Vitamin A 4

Vitamin C 0

INGREDIENTS



INSTRUCTIONS




CRUNCHYCHICKPEAS


14 CUP8 SERVINGS




I N F O

B L U E P R N T S



Log It


peppers



CALORIES 56

Fat 4g

Saturated fat 0g




Fiber 1g

Sugars 1g

Cholesterol 12mg

Iron 1

Sodium 126mg

Calcium 6

Potassium 53mg

Vitamin A 9

Vitamin C 13



INGREDIENTS







INSTRUCTIONS






2 PEPPER HALVES

40 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It






CALORIES 73

Fat 4g

Saturated fat 1g




Fiber 1g

Sugars 1g

Cholesterol 15mg

Iron 3

Sodium 299mg

Calcium 18

Potassium 92mg

Vitamin A 32

Vitamin C 8

46 MIN


22 SERVINGS 14 CUP

INGREDIENTS








INSTRUCTIONS












I N F O

B L U E P R N T S


Log It



sweetness

CALORIES 132

Fat 5g

Saturated fat 0g




Fiber 3g

Sugars 15g

Cholesterol 0mg

Iron 4

Sodium 6mg

Calcium 1

Potassium 111mg

Vitamin A 0

Vitamin C 0




INGREDIENTS



INSTRUCTIONS



4 APPLE WEDGES

15 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It





moist

CALORIES 184

Fat 7g

Saturated fat 2g




Fiber 1g

Sugars 20g

Cholesterol 28mg

Iron 4

Sodium 122mg

Calcium 3

Potassium 55mg

Vitamin A 41

Vitamin C 2



INGREDIENTS



INSTRUCTIONS










1 COOKIE SANDWICH

50 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It


and chocolate


bark too thick

CALORIES 138

Fat 11g

Saturated fat 3g




Fiber 2g

Sugars 10g

Cholesterol 0mg

Iron 6

Sodium 1mg

Calcium 1

Potassium 50mg

Vitamin A 1

Vitamin C 1

HAZELNUTBARK


INGREDIENTS


ginger


INSTRUCTIONS











I N F O

B L U E P R N T S


Log It





Log It

CALORIES 114

Fat 4g

Saturated fat 2g




Fiber 1g

Sugars 8g

Cholesterol 13mg

Iron 3

Sodium 105mg

Calcium 0

Potassium 19mg

Vitamin A 2

Vitamin C 0



INGREDIENTS



INSTRUCTIONS











I N F O

B L U E P R N T S



Log It







CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0



INGREDIENTS



INSTRUCTIONS









Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L




















ime later













t the meat counter










hroughout the week








reezer for later



Apps amp

Snacks





I N F O

B L U E P R N T S



Log It






CALORIES 165

Fat 13g

Saturated fat 3g




Fiber 1g

Sugars 1g

Cholesterol 0mg

Iron 13

Sodium 35mg

Calcium 1

Potassium 1mg

Vitamin A 0

Vitamin C 0

INGREDIENTS



INSTRUCTIONS



16 MIN

2 TABLESPOONS

8 SERVINGS






I N F O

B L U E P R N T S



Log It



CALORIES 99

Fat 5g

Saturated fat 3g




Fiber 0g

Sugars 1g

Cholesterol 15mg

Iron 2

Sodium 186mg

Calcium 12

Potassium 39mg

Vitamin A 4

Vitamin C 1

INGREDIENTS



McCutcheonlsquos)

INSTRUCTIONS





18 MIN4 SERVINGS




OF SAUCE




I N F O

B L U E P R N T S



Log It





CALORIES 111

Fat 5g

Saturated fat 1g




Fiber 4g

Sugars 1g

Cholesterol 0mg

Iron 8

Sodium 174mg

Calcium 4

Potassium 3mg

Vitamin A 4

Vitamin C 0

INGREDIENTS



INSTRUCTIONS




CRUNCHYCHICKPEAS


14 CUP8 SERVINGS




I N F O

B L U E P R N T S



Log It


peppers



CALORIES 56

Fat 4g

Saturated fat 0g




Fiber 1g

Sugars 1g

Cholesterol 12mg

Iron 1

Sodium 126mg

Calcium 6

Potassium 53mg

Vitamin A 9

Vitamin C 13



INGREDIENTS







INSTRUCTIONS






2 PEPPER HALVES

40 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It






CALORIES 73

Fat 4g

Saturated fat 1g




Fiber 1g

Sugars 1g

Cholesterol 15mg

Iron 3

Sodium 299mg

Calcium 18

Potassium 92mg

Vitamin A 32

Vitamin C 8

46 MIN


22 SERVINGS 14 CUP

INGREDIENTS








INSTRUCTIONS












I N F O

B L U E P R N T S


Log It



sweetness

CALORIES 132

Fat 5g

Saturated fat 0g




Fiber 3g

Sugars 15g

Cholesterol 0mg

Iron 4

Sodium 6mg

Calcium 1

Potassium 111mg

Vitamin A 0

Vitamin C 0




INGREDIENTS



INSTRUCTIONS



4 APPLE WEDGES

15 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It





moist

CALORIES 184

Fat 7g

Saturated fat 2g




Fiber 1g

Sugars 20g

Cholesterol 28mg

Iron 4

Sodium 122mg

Calcium 3

Potassium 55mg

Vitamin A 41

Vitamin C 2



INGREDIENTS



INSTRUCTIONS










1 COOKIE SANDWICH

50 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It


and chocolate


bark too thick

CALORIES 138

Fat 11g

Saturated fat 3g




Fiber 2g

Sugars 10g

Cholesterol 0mg

Iron 6

Sodium 1mg

Calcium 1

Potassium 50mg

Vitamin A 1

Vitamin C 1

HAZELNUTBARK


INGREDIENTS


ginger


INSTRUCTIONS











I N F O

B L U E P R N T S


Log It





Log It

CALORIES 114

Fat 4g

Saturated fat 2g




Fiber 1g

Sugars 8g

Cholesterol 13mg

Iron 3

Sodium 105mg

Calcium 0

Potassium 19mg

Vitamin A 2

Vitamin C 0



INGREDIENTS



INSTRUCTIONS











I N F O

B L U E P R N T S



Log It







CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0



INGREDIENTS



INSTRUCTIONS









Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L










Apps amp

Snacks





I N F O

B L U E P R N T S



Log It






CALORIES 165

Fat 13g

Saturated fat 3g




Fiber 1g

Sugars 1g

Cholesterol 0mg

Iron 13

Sodium 35mg

Calcium 1

Potassium 1mg

Vitamin A 0

Vitamin C 0

INGREDIENTS



INSTRUCTIONS



16 MIN

2 TABLESPOONS

8 SERVINGS






I N F O

B L U E P R N T S



Log It



CALORIES 99

Fat 5g

Saturated fat 3g




Fiber 0g

Sugars 1g

Cholesterol 15mg

Iron 2

Sodium 186mg

Calcium 12

Potassium 39mg

Vitamin A 4

Vitamin C 1

INGREDIENTS



McCutcheonlsquos)

INSTRUCTIONS





18 MIN4 SERVINGS




OF SAUCE




I N F O

B L U E P R N T S



Log It





CALORIES 111

Fat 5g

Saturated fat 1g




Fiber 4g

Sugars 1g

Cholesterol 0mg

Iron 8

Sodium 174mg

Calcium 4

Potassium 3mg

Vitamin A 4

Vitamin C 0

INGREDIENTS



INSTRUCTIONS




CRUNCHYCHICKPEAS


14 CUP8 SERVINGS




I N F O

B L U E P R N T S



Log It


peppers



CALORIES 56

Fat 4g

Saturated fat 0g




Fiber 1g

Sugars 1g

Cholesterol 12mg

Iron 1

Sodium 126mg

Calcium 6

Potassium 53mg

Vitamin A 9

Vitamin C 13



INGREDIENTS







INSTRUCTIONS






2 PEPPER HALVES

40 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It






CALORIES 73

Fat 4g

Saturated fat 1g




Fiber 1g

Sugars 1g

Cholesterol 15mg

Iron 3

Sodium 299mg

Calcium 18

Potassium 92mg

Vitamin A 32

Vitamin C 8

46 MIN


22 SERVINGS 14 CUP

INGREDIENTS








INSTRUCTIONS












I N F O

B L U E P R N T S


Log It



sweetness

CALORIES 132

Fat 5g

Saturated fat 0g




Fiber 3g

Sugars 15g

Cholesterol 0mg

Iron 4

Sodium 6mg

Calcium 1

Potassium 111mg

Vitamin A 0

Vitamin C 0




INGREDIENTS



INSTRUCTIONS



4 APPLE WEDGES

15 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It





moist

CALORIES 184

Fat 7g

Saturated fat 2g




Fiber 1g

Sugars 20g

Cholesterol 28mg

Iron 4

Sodium 122mg

Calcium 3

Potassium 55mg

Vitamin A 41

Vitamin C 2



INGREDIENTS



INSTRUCTIONS










1 COOKIE SANDWICH

50 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It


and chocolate


bark too thick

CALORIES 138

Fat 11g

Saturated fat 3g




Fiber 2g

Sugars 10g

Cholesterol 0mg

Iron 6

Sodium 1mg

Calcium 1

Potassium 50mg

Vitamin A 1

Vitamin C 1

HAZELNUTBARK


INGREDIENTS


ginger


INSTRUCTIONS











I N F O

B L U E P R N T S


Log It





Log It

CALORIES 114

Fat 4g

Saturated fat 2g




Fiber 1g

Sugars 8g

Cholesterol 13mg

Iron 3

Sodium 105mg

Calcium 0

Potassium 19mg

Vitamin A 2

Vitamin C 0



INGREDIENTS



INSTRUCTIONS











I N F O

B L U E P R N T S



Log It







CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0



INGREDIENTS



INSTRUCTIONS









Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L











I N F O

B L U E P R N T S



Log It






CALORIES 165

Fat 13g

Saturated fat 3g




Fiber 1g

Sugars 1g

Cholesterol 0mg

Iron 13

Sodium 35mg

Calcium 1

Potassium 1mg

Vitamin A 0

Vitamin C 0

INGREDIENTS



INSTRUCTIONS



16 MIN

2 TABLESPOONS

8 SERVINGS






I N F O

B L U E P R N T S



Log It



CALORIES 99

Fat 5g

Saturated fat 3g




Fiber 0g

Sugars 1g

Cholesterol 15mg

Iron 2

Sodium 186mg

Calcium 12

Potassium 39mg

Vitamin A 4

Vitamin C 1

INGREDIENTS



McCutcheonlsquos)

INSTRUCTIONS





18 MIN4 SERVINGS




OF SAUCE




I N F O

B L U E P R N T S



Log It





CALORIES 111

Fat 5g

Saturated fat 1g




Fiber 4g

Sugars 1g

Cholesterol 0mg

Iron 8

Sodium 174mg

Calcium 4

Potassium 3mg

Vitamin A 4

Vitamin C 0

INGREDIENTS



INSTRUCTIONS




CRUNCHYCHICKPEAS


14 CUP8 SERVINGS




I N F O

B L U E P R N T S



Log It


peppers



CALORIES 56

Fat 4g

Saturated fat 0g




Fiber 1g

Sugars 1g

Cholesterol 12mg

Iron 1

Sodium 126mg

Calcium 6

Potassium 53mg

Vitamin A 9

Vitamin C 13



INGREDIENTS







INSTRUCTIONS






2 PEPPER HALVES

40 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It






CALORIES 73

Fat 4g

Saturated fat 1g




Fiber 1g

Sugars 1g

Cholesterol 15mg

Iron 3

Sodium 299mg

Calcium 18

Potassium 92mg

Vitamin A 32

Vitamin C 8

46 MIN


22 SERVINGS 14 CUP

INGREDIENTS








INSTRUCTIONS












I N F O

B L U E P R N T S


Log It



sweetness

CALORIES 132

Fat 5g

Saturated fat 0g




Fiber 3g

Sugars 15g

Cholesterol 0mg

Iron 4

Sodium 6mg

Calcium 1

Potassium 111mg

Vitamin A 0

Vitamin C 0




INGREDIENTS



INSTRUCTIONS



4 APPLE WEDGES

15 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It





moist

CALORIES 184

Fat 7g

Saturated fat 2g




Fiber 1g

Sugars 20g

Cholesterol 28mg

Iron 4

Sodium 122mg

Calcium 3

Potassium 55mg

Vitamin A 41

Vitamin C 2



INGREDIENTS



INSTRUCTIONS










1 COOKIE SANDWICH

50 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It


and chocolate


bark too thick

CALORIES 138

Fat 11g

Saturated fat 3g




Fiber 2g

Sugars 10g

Cholesterol 0mg

Iron 6

Sodium 1mg

Calcium 1

Potassium 50mg

Vitamin A 1

Vitamin C 1

HAZELNUTBARK


INGREDIENTS


ginger


INSTRUCTIONS











I N F O

B L U E P R N T S


Log It





Log It

CALORIES 114

Fat 4g

Saturated fat 2g




Fiber 1g

Sugars 8g

Cholesterol 13mg

Iron 3

Sodium 105mg

Calcium 0

Potassium 19mg

Vitamin A 2

Vitamin C 0



INGREDIENTS



INSTRUCTIONS











I N F O

B L U E P R N T S



Log It







CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0



INGREDIENTS



INSTRUCTIONS









Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L











I N F O

B L U E P R N T S



Log It



CALORIES 99

Fat 5g

Saturated fat 3g




Fiber 0g

Sugars 1g

Cholesterol 15mg

Iron 2

Sodium 186mg

Calcium 12

Potassium 39mg

Vitamin A 4

Vitamin C 1

INGREDIENTS



McCutcheonlsquos)

INSTRUCTIONS





18 MIN4 SERVINGS




OF SAUCE




I N F O

B L U E P R N T S



Log It





CALORIES 111

Fat 5g

Saturated fat 1g




Fiber 4g

Sugars 1g

Cholesterol 0mg

Iron 8

Sodium 174mg

Calcium 4

Potassium 3mg

Vitamin A 4

Vitamin C 0

INGREDIENTS



INSTRUCTIONS




CRUNCHYCHICKPEAS


14 CUP8 SERVINGS




I N F O

B L U E P R N T S



Log It


peppers



CALORIES 56

Fat 4g

Saturated fat 0g




Fiber 1g

Sugars 1g

Cholesterol 12mg

Iron 1

Sodium 126mg

Calcium 6

Potassium 53mg

Vitamin A 9

Vitamin C 13



INGREDIENTS







INSTRUCTIONS






2 PEPPER HALVES

40 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It






CALORIES 73

Fat 4g

Saturated fat 1g




Fiber 1g

Sugars 1g

Cholesterol 15mg

Iron 3

Sodium 299mg

Calcium 18

Potassium 92mg

Vitamin A 32

Vitamin C 8

46 MIN


22 SERVINGS 14 CUP

INGREDIENTS








INSTRUCTIONS












I N F O

B L U E P R N T S


Log It



sweetness

CALORIES 132

Fat 5g

Saturated fat 0g




Fiber 3g

Sugars 15g

Cholesterol 0mg

Iron 4

Sodium 6mg

Calcium 1

Potassium 111mg

Vitamin A 0

Vitamin C 0




INGREDIENTS



INSTRUCTIONS



4 APPLE WEDGES

15 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It





moist

CALORIES 184

Fat 7g

Saturated fat 2g




Fiber 1g

Sugars 20g

Cholesterol 28mg

Iron 4

Sodium 122mg

Calcium 3

Potassium 55mg

Vitamin A 41

Vitamin C 2



INGREDIENTS



INSTRUCTIONS










1 COOKIE SANDWICH

50 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It


and chocolate


bark too thick

CALORIES 138

Fat 11g

Saturated fat 3g




Fiber 2g

Sugars 10g

Cholesterol 0mg

Iron 6

Sodium 1mg

Calcium 1

Potassium 50mg

Vitamin A 1

Vitamin C 1

HAZELNUTBARK


INGREDIENTS


ginger


INSTRUCTIONS











I N F O

B L U E P R N T S


Log It





Log It

CALORIES 114

Fat 4g

Saturated fat 2g




Fiber 1g

Sugars 8g

Cholesterol 13mg

Iron 3

Sodium 105mg

Calcium 0

Potassium 19mg

Vitamin A 2

Vitamin C 0



INGREDIENTS



INSTRUCTIONS











I N F O

B L U E P R N T S



Log It







CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0



INGREDIENTS



INSTRUCTIONS









Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L











I N F O

B L U E P R N T S



Log It





CALORIES 111

Fat 5g

Saturated fat 1g




Fiber 4g

Sugars 1g

Cholesterol 0mg

Iron 8

Sodium 174mg

Calcium 4

Potassium 3mg

Vitamin A 4

Vitamin C 0

INGREDIENTS



INSTRUCTIONS




CRUNCHYCHICKPEAS


14 CUP8 SERVINGS




I N F O

B L U E P R N T S



Log It


peppers



CALORIES 56

Fat 4g

Saturated fat 0g




Fiber 1g

Sugars 1g

Cholesterol 12mg

Iron 1

Sodium 126mg

Calcium 6

Potassium 53mg

Vitamin A 9

Vitamin C 13



INGREDIENTS







INSTRUCTIONS






2 PEPPER HALVES

40 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It






CALORIES 73

Fat 4g

Saturated fat 1g




Fiber 1g

Sugars 1g

Cholesterol 15mg

Iron 3

Sodium 299mg

Calcium 18

Potassium 92mg

Vitamin A 32

Vitamin C 8

46 MIN


22 SERVINGS 14 CUP

INGREDIENTS








INSTRUCTIONS












I N F O

B L U E P R N T S


Log It



sweetness

CALORIES 132

Fat 5g

Saturated fat 0g




Fiber 3g

Sugars 15g

Cholesterol 0mg

Iron 4

Sodium 6mg

Calcium 1

Potassium 111mg

Vitamin A 0

Vitamin C 0




INGREDIENTS



INSTRUCTIONS



4 APPLE WEDGES

15 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It





moist

CALORIES 184

Fat 7g

Saturated fat 2g




Fiber 1g

Sugars 20g

Cholesterol 28mg

Iron 4

Sodium 122mg

Calcium 3

Potassium 55mg

Vitamin A 41

Vitamin C 2



INGREDIENTS



INSTRUCTIONS










1 COOKIE SANDWICH

50 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It


and chocolate


bark too thick

CALORIES 138

Fat 11g

Saturated fat 3g




Fiber 2g

Sugars 10g

Cholesterol 0mg

Iron 6

Sodium 1mg

Calcium 1

Potassium 50mg

Vitamin A 1

Vitamin C 1

HAZELNUTBARK


INGREDIENTS


ginger


INSTRUCTIONS











I N F O

B L U E P R N T S


Log It





Log It

CALORIES 114

Fat 4g

Saturated fat 2g




Fiber 1g

Sugars 8g

Cholesterol 13mg

Iron 3

Sodium 105mg

Calcium 0

Potassium 19mg

Vitamin A 2

Vitamin C 0



INGREDIENTS



INSTRUCTIONS











I N F O

B L U E P R N T S



Log It







CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0



INGREDIENTS



INSTRUCTIONS









Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L











I N F O

B L U E P R N T S



Log It


peppers



CALORIES 56

Fat 4g

Saturated fat 0g




Fiber 1g

Sugars 1g

Cholesterol 12mg

Iron 1

Sodium 126mg

Calcium 6

Potassium 53mg

Vitamin A 9

Vitamin C 13



INGREDIENTS







INSTRUCTIONS






2 PEPPER HALVES

40 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It






CALORIES 73

Fat 4g

Saturated fat 1g




Fiber 1g

Sugars 1g

Cholesterol 15mg

Iron 3

Sodium 299mg

Calcium 18

Potassium 92mg

Vitamin A 32

Vitamin C 8

46 MIN


22 SERVINGS 14 CUP

INGREDIENTS








INSTRUCTIONS












I N F O

B L U E P R N T S


Log It



sweetness

CALORIES 132

Fat 5g

Saturated fat 0g




Fiber 3g

Sugars 15g

Cholesterol 0mg

Iron 4

Sodium 6mg

Calcium 1

Potassium 111mg

Vitamin A 0

Vitamin C 0




INGREDIENTS



INSTRUCTIONS



4 APPLE WEDGES

15 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It





moist

CALORIES 184

Fat 7g

Saturated fat 2g




Fiber 1g

Sugars 20g

Cholesterol 28mg

Iron 4

Sodium 122mg

Calcium 3

Potassium 55mg

Vitamin A 41

Vitamin C 2



INGREDIENTS



INSTRUCTIONS










1 COOKIE SANDWICH

50 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It


and chocolate


bark too thick

CALORIES 138

Fat 11g

Saturated fat 3g




Fiber 2g

Sugars 10g

Cholesterol 0mg

Iron 6

Sodium 1mg

Calcium 1

Potassium 50mg

Vitamin A 1

Vitamin C 1

HAZELNUTBARK


INGREDIENTS


ginger


INSTRUCTIONS











I N F O

B L U E P R N T S


Log It





Log It

CALORIES 114

Fat 4g

Saturated fat 2g




Fiber 1g

Sugars 8g

Cholesterol 13mg

Iron 3

Sodium 105mg

Calcium 0

Potassium 19mg

Vitamin A 2

Vitamin C 0



INGREDIENTS



INSTRUCTIONS











I N F O

B L U E P R N T S



Log It







CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0



INGREDIENTS



INSTRUCTIONS









Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L











I N F O

B L U E P R N T S



Log It






CALORIES 73

Fat 4g

Saturated fat 1g




Fiber 1g

Sugars 1g

Cholesterol 15mg

Iron 3

Sodium 299mg

Calcium 18

Potassium 92mg

Vitamin A 32

Vitamin C 8

46 MIN


22 SERVINGS 14 CUP

INGREDIENTS








INSTRUCTIONS












I N F O

B L U E P R N T S


Log It



sweetness

CALORIES 132

Fat 5g

Saturated fat 0g




Fiber 3g

Sugars 15g

Cholesterol 0mg

Iron 4

Sodium 6mg

Calcium 1

Potassium 111mg

Vitamin A 0

Vitamin C 0




INGREDIENTS



INSTRUCTIONS



4 APPLE WEDGES

15 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It





moist

CALORIES 184

Fat 7g

Saturated fat 2g




Fiber 1g

Sugars 20g

Cholesterol 28mg

Iron 4

Sodium 122mg

Calcium 3

Potassium 55mg

Vitamin A 41

Vitamin C 2



INGREDIENTS



INSTRUCTIONS










1 COOKIE SANDWICH

50 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It


and chocolate


bark too thick

CALORIES 138

Fat 11g

Saturated fat 3g




Fiber 2g

Sugars 10g

Cholesterol 0mg

Iron 6

Sodium 1mg

Calcium 1

Potassium 50mg

Vitamin A 1

Vitamin C 1

HAZELNUTBARK


INGREDIENTS


ginger


INSTRUCTIONS











I N F O

B L U E P R N T S


Log It





Log It

CALORIES 114

Fat 4g

Saturated fat 2g




Fiber 1g

Sugars 8g

Cholesterol 13mg

Iron 3

Sodium 105mg

Calcium 0

Potassium 19mg

Vitamin A 2

Vitamin C 0



INGREDIENTS



INSTRUCTIONS











I N F O

B L U E P R N T S



Log It







CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0



INGREDIENTS



INSTRUCTIONS









Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L














I N F O

B L U E P R N T S


Log It



sweetness

CALORIES 132

Fat 5g

Saturated fat 0g




Fiber 3g

Sugars 15g

Cholesterol 0mg

Iron 4

Sodium 6mg

Calcium 1

Potassium 111mg

Vitamin A 0

Vitamin C 0




INGREDIENTS



INSTRUCTIONS



4 APPLE WEDGES

15 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It





moist

CALORIES 184

Fat 7g

Saturated fat 2g




Fiber 1g

Sugars 20g

Cholesterol 28mg

Iron 4

Sodium 122mg

Calcium 3

Potassium 55mg

Vitamin A 41

Vitamin C 2



INGREDIENTS



INSTRUCTIONS










1 COOKIE SANDWICH

50 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It


and chocolate


bark too thick

CALORIES 138

Fat 11g

Saturated fat 3g




Fiber 2g

Sugars 10g

Cholesterol 0mg

Iron 6

Sodium 1mg

Calcium 1

Potassium 50mg

Vitamin A 1

Vitamin C 1

HAZELNUTBARK


INGREDIENTS


ginger


INSTRUCTIONS











I N F O

B L U E P R N T S


Log It





Log It

CALORIES 114

Fat 4g

Saturated fat 2g




Fiber 1g

Sugars 8g

Cholesterol 13mg

Iron 3

Sodium 105mg

Calcium 0

Potassium 19mg

Vitamin A 2

Vitamin C 0



INGREDIENTS



INSTRUCTIONS











I N F O

B L U E P R N T S



Log It







CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0



INGREDIENTS



INSTRUCTIONS









Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L











I N F O

B L U E P R N T S



Log It





moist

CALORIES 184

Fat 7g

Saturated fat 2g




Fiber 1g

Sugars 20g

Cholesterol 28mg

Iron 4

Sodium 122mg

Calcium 3

Potassium 55mg

Vitamin A 41

Vitamin C 2



INGREDIENTS



INSTRUCTIONS










1 COOKIE SANDWICH

50 MIN14 SERVINGS




I N F O

B L U E P R N T S



Log It


and chocolate


bark too thick

CALORIES 138

Fat 11g

Saturated fat 3g




Fiber 2g

Sugars 10g

Cholesterol 0mg

Iron 6

Sodium 1mg

Calcium 1

Potassium 50mg

Vitamin A 1

Vitamin C 1

HAZELNUTBARK


INGREDIENTS


ginger


INSTRUCTIONS











I N F O

B L U E P R N T S


Log It





Log It

CALORIES 114

Fat 4g

Saturated fat 2g




Fiber 1g

Sugars 8g

Cholesterol 13mg

Iron 3

Sodium 105mg

Calcium 0

Potassium 19mg

Vitamin A 2

Vitamin C 0



INGREDIENTS



INSTRUCTIONS











I N F O

B L U E P R N T S



Log It







CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0



INGREDIENTS



INSTRUCTIONS









Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L











I N F O

B L U E P R N T S



Log It


and chocolate


bark too thick

CALORIES 138

Fat 11g

Saturated fat 3g




Fiber 2g

Sugars 10g

Cholesterol 0mg

Iron 6

Sodium 1mg

Calcium 1

Potassium 50mg

Vitamin A 1

Vitamin C 1

HAZELNUTBARK


INGREDIENTS


ginger


INSTRUCTIONS











I N F O

B L U E P R N T S


Log It





Log It

CALORIES 114

Fat 4g

Saturated fat 2g




Fiber 1g

Sugars 8g

Cholesterol 13mg

Iron 3

Sodium 105mg

Calcium 0

Potassium 19mg

Vitamin A 2

Vitamin C 0



INGREDIENTS



INSTRUCTIONS











I N F O

B L U E P R N T S



Log It







CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0



INGREDIENTS



INSTRUCTIONS









Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L












I N F O

B L U E P R N T S


Log It





Log It

CALORIES 114

Fat 4g

Saturated fat 2g




Fiber 1g

Sugars 8g

Cholesterol 13mg

Iron 3

Sodium 105mg

Calcium 0

Potassium 19mg

Vitamin A 2

Vitamin C 0



INGREDIENTS



INSTRUCTIONS











I N F O

B L U E P R N T S



Log It







CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0



INGREDIENTS



INSTRUCTIONS









Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L











I N F O

B L U E P R N T S



Log It







CALORIES 200

Fat 3g

Saturated fat 1g



Protein 3g

Carbohydrate 41g

Fiber 1g

Sugars 26g

Cholesterol 16mg

Iron 4

Sodium 270mg

Calcium 2

Potassium 42mg

Vitamin A 1

Vitamin C 0



INGREDIENTS



INSTRUCTIONS









Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L










Breakfasts






I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L












I N F O

B L U E P R N T S


Log It

INGREDIENTS






INSTRUCTIONS








6 SERVINGS







CALORIES 238

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 6g

Cholesterol 200mg

Iron 9

Sodium 379mg

Calcium 23

Potassium 563mg

Vitamin A 58

Vitamin C 21

16 DISH 65 MIN




I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L











I N F O

B L U E P R N T S



Log It





not enough for you

CALORIES 181

Fat 6g

Saturated fat 2g




Fiber 4g

Sugars 10g

Cholesterol 0mg

Iron 7

Sodium 92mg

Calcium 2

Potassium 192mg

Vitamin A 1

Vitamin C 43

22 MIN14 DISH

BREAKFASTQUINOA

4 SERVINGS

INGREDIENTS




INSTRUCTIONS












I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L













I N F O

B L U E P R N T S



Log It



CALORIES 277

Fat 12g

Saturated fat 6g




Fiber 3g

Sugars 8g

Cholesterol 95mg

Iron 11

Sodium 543mg

Calcium 16

Potassium 127mg

Vitamin A 7

Vitamin C 1

OATMEALPANCAKES


INGREDIENTS



INSTRUCTIONS





of fiber





I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L












I N F O

B L U E P R N T S


Log It



CALORIES 255

Fat 6g

Saturated fat 2g




Fiber 6g

Sugars 19g

Cholesterol 8mg

Iron 1

Sodium 173mg

Calcium 2

Potassium 50mg

Vitamin A 3

Vitamin C 7



INGREDIENTS


INSTRUCTIONS








BLUEBERRY COMPOTE

30 MIN4 SERVINGS



Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L










Lunches





I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L











I N F O

B L U E P R N T S



Log It






CALORIES 236

Fat 11g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 16mg

Iron 16

Sodium 494mg

Calcium 4

Potassium 128mg

Vitamin A 7

Vitamin C 19



INGREDIENTS





INSTRUCTIONS









I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L












I N F O

B L U E P R N T S


Log It








CALORIES 298

Fat 11g

Saturated fat 5g




Fiber 5g

Sugars 2g

Cholesterol 18mg

Iron 17

Sodium 825mg

Calcium 25

Potassium 187mg

Vitamin A 52

Vitamin C 45


INGREDIENTS




INSTRUCTIONS







21 MIN6 SERVINGS





I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L












I N F O

B L U E P R N T S


Log It



CALORIES 293

Fat 11g

Saturated fat 5g




Fiber 1g

Sugars 1g

Cholesterol 33mg

Iron 16

Sodium 666mg

Calcium 24

Potassium 237mg

Vitamin A 68

Vitamin C 15



INGREDIENTS




cup)

INSTRUCTIONS











I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L












I N F O

B L U E P R N T S


Log It


CALORIES 263

Fat 9g

Saturated fat 3g




Fiber 3g

Sugars 2g

Cholesterol 47mg

Iron 8

Sodium 317mg

Calcium 4

Potassium 218mg

Vitamin A 17

Vitamin C 48



INGREDIENTS




INSTRUCTIONS









I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L











I N F O

B L U E P R N T S



Log It





CALORIES 281

Fat 5g

Saturated fat 1g



Protein 26g


Sugars 3g

Cholesterol 40mg

Iron 22

Sodium 623mg

Calcium 13

Potassium 602mg

Vitamin A 10

Vitamin C 12



INGREDIENTS



INSTRUCTIONS




high fiber chili



Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L










Dinners






I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L












I N F O

B L U E P R N T S


Log It





CALORIES 366

Fat 16g

Saturated fat 5g




Fiber 1g

Sugars 8g

Cholesterol 83mg

Iron 23

Sodium 498mg

Calcium 1

Potassium 157mg

Vitamin A 8

Vitamin C 9



INGREDIENTS



INSTRUCTIONS













I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L












I N F O

B L U E P R N T S


Log It



CALORIES 357

Fat 17g

Saturated fat 2g




Fiber 3g

Sugars 3g

Cholesterol 140mg

Iron 7

Sodium 581mg

Calcium 4

Potasssium 591mg

Vitamin A 20

Vitamin C 122



INGREDIENTS




INSTRUCTIONS







40 MIN4 SERVINGS




I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L











I N F O

B L U E P R N T S



Log It


CALORIES 244

Fat 4g

Saturated fat 1g




Fiber 7g

Sugars 6g

Cholesterol 1mg

Iron 12

Sodium 553mg

Calcium 13

Potassium 567mg

Vitamin A 69

Vitamin C 37


FALL VEGETABLECURRY

INGREDIENTS








INSTRUCTIONS





40 MIN4 SERVINGS





I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L












I N F O

B L U E P R N T S


Log It





CALORIES 209

Fat 9g

Saturated fat 1g




Fiber 3g

Sugars 2g

Cholesterol 180mg

Iron 8

Sodium 919mg

Calcium 8

Potassium 159mg

Vitamin A 7

Vitamin C 68



INGREDIENTS




INSTRUCTIONS










I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L












I N F O

B L U E P R N T S


Log It



CALORIES 258

Fat 16g

Saturated fat 4g




Fiber 1g

Sugars 1g

Cholesterol 75mg

Iron 17

Sodium 361mg

Calcium 12

Potassium 124mg

Vitamin A 11

Vitamin C 27


INGREDIENTS




Reggiano cheese

INSTRUCTIONS





+ 1 LEMON HALF

20 MIN4 SERVINGS







I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L














I N F O

B L U E P R N T S


Log It




CALORIES 378

Fat 16g

Saturated fat 7g




Fiber 5g

Sugars 6g

Cholesterol 72mg

Iron 4

Sodium 924mg

Calcium 16

Potassium 337mg

Vitamin A 13

Vitamin C 18


















I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L











I N F O

B L U E P R N T S



Log It



CALORIES 358

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 1g

Cholesterol 45mg

Iron 14

Sodium 674mg

Calcium 6

Potassium 387mg

Vitamin A 10

Vitamin C 13



INGREDIENTS





INSTRUCTIONS




rich sandwich




I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L











I N F O

B L U E P R N T S



Log It



CALORIES 283

Fat 11g

Saturated fat 2g




Fiber 0g

Sugars 8g

Cholesterol 94mg

Iron 9

Sodium 315mg

Calcium 2

Potassium 847mg

Vitamin A 5

Vitamin C 3



INGREDIENTS






INSTRUCTIONS

1 Preheat broiler







I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L












I N F O

B L U E P R N T S


Log It


CALORIES 239

Fat 11g

Saturated fat 2g




Fiber 2g

Sugars 7g

Cholesterol 89mg

Iron 9

Sodium 362mg

Calcium 1

Potassium 534mg

Vitamin A 4

Vitamin C 7


INGREDIENTS




INSTRUCTIONS





APPLE MIXTURE

20 MIN4 SERVINGS



RecipeIndex




RECIPE INDEX







L










RecipeIndex




RECIPE INDEX







L










RECIPE INDEX







L








Cookbook 30 Recipes Under 400 Calories

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Transcript of Cookbook 30 Recipes Under 400 Calories