Breakfast

Honey Yogurt (190 cals)

Prep Time: 5 minutes
Total Time: 5 minutes
Ingredients
• 1/4 cup nonfat cottage cheese
• 1 6-oz container nonfat greek yogurt or nonfat light/plain yogurt
• 1 tbsp honey

Directions: Mix honey into yogurt and spoon onto cottage cheese.

Lunch

Mediterranean Spinach and Fig Salad (565 cals)

Prep Time: 15 minutes
Total Time: 15 minutes
Ingredients
• 3 cups baby leaf spinach
• 1/2 cup chick pease
• 4 walnut halves
• 2 organic turkish figs, sliced
• 5 grape tomatoes
• 1 kirby cucumber, sliced
• 4 tbsp Ayhan’s Lite Mediterranean Vinaigrette

Directions: Toss all ingredients, refrigerate for 5 minutes, serve cool and enjoy.

Dinner

Quick Chicken Kebab Over Basmati Rice (596 cals)

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Temperature Instuctions: Preheat oven to 450 degrees.
Ingredients
• 4 ounces chicken breast (cubed)
• 4 tbsp Ayhan’s Lemon & Herb Dressing and Marinade
• whole mushrooms
• onions (cut into 1″ squares)
• grape tomato
• 2/3 cup cooked basmati rice
• 1/2 cup steamed spinach from fresh or frozen or other accepted vegetable of choice
• 2 tsp margarine

Directions: Place chicken cubes and Lemon Herb marinade in glass bowl and refrigerate for 15 minutes. Arrange chicken, mushrooms, onions, and plum tomato on skewer (use enough vegetables to fill skewer) and bake for 8 minutes each side. Prepare basmati rice as directed on box, without added fat. Melt 1 tsp margarine in rice.

Snack

Banana Shake (565 cals)

Prep Time: 5 minutes
Total Time: 5 minutes
Ingredients
• 1 banana
• 1/2 cup nonfat milk
• 1/3 cup nonfat greek yogurt or nonfat light/plain yogurt
• 1 packet sugar subsitute
• 2 cups ice

Directions: Place all ingredients in blender, fill with 2 cups ice, and blend to desired consistency.