Spinach Artichoke Dip

• 8oz Neufchatel cheese 
• 1 jar of Ragu light parmesan alfredo sauce
• 1 can of artichoke hearts (13.75-14oz quartered)
• 1 box of frozen spinach (8-9 oz )
• 2 Cups of Kraft Shredded Classic Italian Cheese (Parmesan and mozzarella) (or you can just use 1 cup to cut back on fat and calories)

Directions:

1. Let cream cheese soften at room temperature
2. Thaw out spinach and drain excess water off (you will probably have to squeeze the water out with your hand)
3. Finely chop artichoke hearts
4. In a large bowl mix cream cheese, spinach, artichoke hearts, alfredo sauce and ½ of the cheese .
5. Spread in a pie dish or in separate little dishes and then top with remaining cheese.
6. Place in a preheated 375* oven for 20-25 minutes or until cheese is melted.
7. (Optional step)Then place in the broiler until cheese turns brown (about 2 minutes)

Nutritional Informatio

Using 2 cups of cheese				Using 1 cup of cheese
Whole	Serves 8			Whole	Serves 8
1937 Calories	242 Calories			1577 Calories	198 Calories
139.5 g Fat	17 g Fat			112 g Fat	14 g Fat
6205 g sodium	775 g sodium			5405 g sodium	676 g sodium
60 g carbs	8 g carbs			56 g carbs	7 g carbs
91 g protien	11 g protien			67 g protien	8g protien

Italian Vegetable Soup (Stove top or Crock pot)

Serves 4

• 4 cups of Vegetable broth  (Chicken or beef Broth would work also)
• 2 large tomatoes, chopped and seeded (1 cup)
• 2 medium carrots sliced (1 cup)
• 1 medium stalk celery, sliced (1/2 cup)
• 1 medium onion, chopped (1/2 cup)
• 2 garlic cloves, minced
• 1 tbsp of fresh parsley chopped (1/2tbsp dried)
• 1 1/2 tsp of fresh basil chopped (1/2 teaspoon dried)
• 1/4 tsp salt
• 1 bay leaf, whole
• 1/2 cup uncooked macaroni
• 1- 15 ounce can red or white kidney beans rinsed and drained
• 1/4 cup of fresh green beans, cut
• 2 smalls zucchini, cut into 1-inch slices (2cups)

Directions: In large saucepan, heat vegetable broth, tomatoes, carrots, celery, onion, garlic, parsley, basil, salt,and bay leaf to boiling. Reduce heat, Cover and simmer 15 minutes.

Stir in macaroni, beans, green beans, and zucchini. Heat to boiling, reduce heat. Cover and simmer 10-15 minutes, or until macaroni and vegetables are tender. Remove bay leaf. Serve warm. 

Amount Per Serving

Calories 229.1

Total Fat 1.6 g

Saturated Fat 0.4 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 0.3 g

Cholesterol 0.0 mg

Sodium 1,516.6 mg

Potassium 1,064.6 mg

Total Carbohydrate 42.0 g

Dietary Fiber 14.1 g

Sugars 3.1 g

Protein 13.8 g

Memorial Weekend Menu

Breakfast
Saturday- Egg and Sausage Muffins
Sunday- Veggie Omelets and Toast
Monday-  Cereal Bars


Lunch
Saturday- Chicken Salad Sandwiches
Sunday- Brats with Buns and Kabobs
Monday- Cold Cut sandwiches with lettuce and tomato


Dinner
Friday- Steak, Corn on the Cob, Mozzarella and Tomato Salad, Bread
Saturday- Pizza (order out)
Sunday- smothered chicken, Rice, Italian Steamed Broccoli, Bread
Monday- Grilled Patty Melts, Fresh Fruit


Grocery List
Fruit: Watermelon Grapes  Apples Bananas Strawberries
Veggies  Pepper Onions Mushrooms tomatoes corn Broccoli lettuce
Meats:  Brats, Chicken, Steak, Mozzarella Cheese, Sausage, Eggs, Shredded Cheese, cold cuts
Others: Microwave Rice, Bread, Buns, Sour Dough Bread, Milk, 

7 Healthy Snacks Solutions

Snack #1

• 1/2 Apple Sliced
• 10 Baby Carrots
• 10 Grape Tomatoes
• 1-2 tbsp Fat Free Ranch Dressing or Veggie Dip

Nutritional Information: Coming Soon

Snack #2

• 1/2 Red Apple Sliced
• 1/2 Green Apple Sliced
• 1 Mini Original Baby Bell Cheese
• 1-2 tbsp of Peanut butter or  fruit dip

Nutritional Information: Coming Soon

Snack #3

• 1/2 Red Apple Sliced
• 1/2 Green Apple Sliced
• 1/2 c. Grapes
• 1-2 tbsp of Peanut butter or fruit dip

Nutritional Information: Coming Soon

Snack #4

• 10-15 Snap Peas
• 1/2 c. Grapes
• 1 Mini Original Baby Bell Cheese
• 1-2 tbsp Fat Free Ranch Dressing

Nutritional Information: Coming Soon

Snack #5

• 2 Large Celery Sticks (cut into 3 pieces each)
• 1/2 c. Grapes
• 1 Mini Original Baby Bell Cheese
• 1-2 tbsp of Fat Free Ranch Dressing or Veggie

Nutritional Information: Coming Soon

Snack #6

• 1/2 Apple Sliced
• 12 Fresh Green Beans
• 10 Baby Carrots
• 1-2 tbsp of Fat Free Ranch Dressing or veggie dip

Nutritional Information: Coming Soon

Snack #7

• 12 Fresh Green Beans
• 1/2 c. Grapes
• 1 Mini  Original Baby Bell Cheese
• 1-2tbsp of Fat Free Ranch Dressing or Veggie Dip

Nutritional Information: Coming Soon

Pizza Pasta

Pizza Pasta

serves 8

• 1 Jar pizza sauce
• 1 box garden rotini noodles (serves 8- 1c. servings)
• 8 oz cubed ham
• 1 cup mild shredded cheddar
• 1 cup shredded mozzarella cheese 
• (veggies of choice or make it a Hawaiian by just adding pineapple)

Directions: Preheat oven to 375*F (or use your broiler) Grease a cake pan. Cook Pasta according to directions. Layer pasta in bottom of Pan. Top with Pizza Sauce, Cheese, Ham and vegetables. Bake until Cheese is melted. Let cool for about 5 minutes and serve! 

Nutritional Facts: W/O veggies - 378 Calories, 46 g Carbohydrates

Nutritional Facts: With pineapple- 423 Calories, 56 g Carbohydrates

Macaroni & Tomato Soup

Macaroni & Tomato Soup 

Serves 2

• 1/2 c. Dry Macaroni Pasta
• 4 medium tomatoes (largely diced)
• 2 tsp olive oil
• 1/2 tsp salt
• 1/4 tsp of peppers
• 1 c. Chicken broth

Directions: Cook Pasta according to directions . In a separate pan, heat oil and add fresh tomatoes, salt and pepper. Stirring occasional for about 5 minutes. Add in chicken broth, heat. In the meantime drain pasta and mix into the tomato. 

*I like to add extra vegetables in with mine and a little hot sauce to spice it up a little bit!

Nutritional Facts: 226 Calories, 22 g Carbs

Macaroni & Tomato Soup with broccoli 

Grilled Sausage and Kabobs

Grilled Sausage and  Kabobs

Serves 4-5 

• 4-5 Mild or Hot sausage links 
• 4-5 Large skewer sticks
• 1 Large Colored Bell Pepper (Washed and Diced Large)
• 1 Medium zucchini (Washed and Diced Large)
• 1 Large Package of Mushrooms (Washed and stems chopped off)
• 1 Large Red Onion (Washed and Diced Large)
• 1 pint of cherry tomatoes (Washed)
• 2 TBSP Olive oil
• Seasoning of choice

Directions: Preheat Grill. Start cooking sausage if you do not want them on the kabob. In a large bowl mix in oil and seasoning. Add in vegetables and coat well.  Place vegetable on skewer in this order (Mushroom, Onions, Tomatoes, Peppers, Zucchini, repeat)  When sausage is 3/4 way from being cooked place Kabobs on the grill. for about 2 - 2 1/2 per side. or until desired likeness. Serve and Enjoy!

*I usually do not cook my meat with my vegetables do to vegetables being over done or meat not being fully cooked

Nutritional Facts: 370 Calories,  11 g Carbohydrate


Nutritional Facts for Kabob Only. 100 Calories, 8 g Carbohydrate 

Spicy Italian Vegetable Hoagies

Spicy Italian Vegetable Hoagies
serves 4

• 1/4 cup thinly sliced red onion, separated into rings
• 1 medium tomato sliced
• 1 green pepper cut into strips
• 1 can of sliced black olives
• 8 tbsp Fat Free Italian Dressing
• 1 16- to 20-inch-long baguette, preferably whole-grain
• 2 ounces provolone cheese,  halved slices
• 2 cups shredded romaine lettuce
• 1/4 cup sliced pepperoncini or banana rings, (optional)
• 6 oz of deli sliced pepperoni
• 6 oz of deli sliced hard salami 

Directions:  Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the remaining ingredients. Cut baguette into 4 equal lengths. Split each piece horizontally and pull out about half of the soft bread from each side. Drain the onions and pat dry. To assemble sandwiches, divide provolone, pepperoni and hard salami among the bottom pieces of baguette. Top with the onion, lettuce, pepper strips, olives and pepperoncini, drizzle on dressing. Cover with the baguette tops. Serve immediately. 

If you do not want to use processed meat you can eat this with out meat or add a chicken breast. 

Nutritional Facts: 472 Calories 30 g Carbohydrates 

Nutritional Facts with out Meat: 148 Calories 28 g Carbohydrates