7 Day Diet For Women Metric Edition

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7 Day Diet For Women Metric Edition

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Author : Gail Johnson
language : en
Publisher: NoPaperPress LLC
Release Date : 2013-11-21

7 Day Diet For Women Metric Edition written by Gail Johnson and has been published by NoPaperPress LLC this book supported file pdf, txt, epub, kindle and other format this book has been release on 2013-11-21 with Health & Fitness categories.

This eBook contains two 7-day diets: a 1200 kcal diet and for even faster weight loss a 900 kcal diet. You'll be surprised not only by what you can eat but also by how much you can eat. Enjoy pasta, pancakes, swordfish, hamburger and more. The 7-Day Diet is perfect if you need to lose a few kilos, or if you want to jump start any diet. Every day features a daily menu, a delicious recipe and a shopping list. The author has done the planning and calorie counting and made sure the meals are nutritionally sound. The 7-Day Diet for Women has no gimmicks and makes no outrageous claims. This is another sensible, easy-to-follow diet from NoPaperPress you can trust. Most women lose 1,5 to 2 kilos. Smaller women, older women and less active women may lose a tad less, younger women and more active women often lose much more. (Metric units) TABLE OF CONTENTS - When to Use the 7-Day Diet - What’s in this eBook? - Which Calorie Level is for You? - How Much Weight Will You Lose? - How to Use This eBook 900-kcal Daily Meal Plans - Day 1 Meal Plan - Day 2 Meal Plan - Day 3 Meal Plan - Day 4 Meal Plan - Day 5 Meal Plan - Day 6 Meal Plan - Day 7 Meal Plan 1200-kcal Daily Meal Plans - Day 1 Meal Plan - Day 2 Meal Plan - Day 3 Meal Plan - Day 4 Meal Plan - Day 5 Meal Plan - Day 6 Meal Plan - Day 7 Meal Plan Recipes & Diet Tips - Day 1: Baked Salmon with Salsa - Day 2: Veggie Burger - Day 3: Wild Blueberry Pancakes - Day 4: Artichoke-Bean Salad - Day 5: Frozen Chicken Dinner - Day 6: Baked Herb-Crusted Cod - Day 7: Pasta with Marinara Sauce Appendix A - Shopping Lists - 900-kcal Shopping List - 1200-kcal Shopping List Appendix B - Eating Smart - Guidelines for Healthy Eating - What Makes for a Good Diet? Appendix C - 7-Day Guidelines - Morning Meal Guidelines - Afternoon Meal Guidelines - Evening Meal Guidelines - Snack Guidelines - About Bread - Exchanging Foods - Important Notes - Keeping It Off Appendix D - Calories in Foods - Zero-kcal Foods - Calories in Beverages - Calories in Meat, Poultry & Fish - Calories in Vegetables - Calories in Fruit - Calories in Dairy Products - Calories in Bread and Cereals - Calories in Oils and Nuts Appendix E - Frozen Food Safety

7 Day Diet For Men Metric Edition

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Author : Ron Hill, Jr
language : en
Publisher: Independently Published
Release Date : 2020-08-24

7 Day Diet For Men Metric Edition written by Ron Hill, Jr and has been published by Independently Published this book supported file pdf, txt, epub, kindle and other format this book has been release on 2020-08-24 with categories.

This eBook contains two 7-Day diets: a 1500 kcal diet and for even faster weight loss a 1200 kcal diet. You will be surprised not only by what you can eat, but also by how much you can eat. Enjoy pasta, pancakes, salmon, hamburger and more.The 7-Day Diet - Metric Edition is perfect if you need to lose two kilos, or want to jump start any diet. The eBook has 7 days of nutritious fat-melting meals. Every day features a menu, a delicious recipe and a shopping list. The authors have done the planning and calorie counting and made sure the meals are nutritionally sound. The 7-Day Diet has no gimmicks and makes no outrageous claims. This is a sensible, easy-to-follow diet you can trust.Most men lose 2 to 2,5 kilos, (Smaller men, older men and less active men may lose a bit less, and larger men, younger men and more active men often lose much more.)TABLE OF CONTENTSWhen to Use the 7-Day DietWhat's in this eBook?Which Calorie Level is for You?How Much Weight Will You Lose?How to Use This eBook1200-kcal Shopping List1500-kcal Shopping List1200-kcal Meal Plan- Day 1 Meal Plan- Day 2 Meal Plan- Day 3 Meal Plan- Day 4 Meal Plan- Day 5 Meal Plan- Day 6 Meal Plan- Day 7 Meal Plan1500-kcal Meal Plan- Day 1 Meal Plan- Day 2 Meal Plan- Day 3 Meal Plan- Day 4 Meal Plan- Day 5 Meal Plan- Day 6 Meal Plan- Day 7 Meal PlanRECIPES & DIET TIPS- Day 1 Recipe: Baked Salmon with Salsa - Day 2 Recipe: Veggie Burger- Day 3 Recipe: Wild Blueberry Pancakes- Day 4 Recipe: Artichoke-Bean Salad- Day 5 Recipe: Frozen Chicken Dinner- Day 6 Recipe: Baked Herb-Crusted Cod- Day 7 Recipe: Pasta with Marinara SauceAppendix A - Frozen Food Safety

30 Day Quick Diet For Women Metric Edition

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Author : Gail Johnson
language : en
Publisher:
Release Date : 2020-07-17

30 Day Quick Diet For Women Metric Edition written by Gail Johnson and has been published by this book supported file pdf, txt, epub, kindle and other format this book has been release on 2020-07-17 with categories.

This eBook contains two 30-day diet plans: a 1500-kcal diet and for even faster weight loss a 1200-kcal diet. You'll be surprised not only by what you can eat - but also by how much you can eat. Enjoy pasta, pancakes, swordfish, hamburger and more. The 30-Day Quick Diet is perfect if you want to lose 5 to 10 kilos. The eBook has 30 daily menus each with a fat-melting recipe. The author has done all the planning and calorie counting - and made sure the meals are nutritionally sound. The 30-Day Quick Diet contains no gimmicks and makes no outrageous claims. This is an easy-to-follow sensible diet you can trust.Most women lose 5 to 7 kilos. Smaller women, older women and less active women might lose a tad less, and larger women, younger women and more active women often lose much more.TABLE OF CONTENTSThe Best Weight-Loss DietsBegin with a Medical ExamWhat's in This eBook?Which Calorie Level is for You?How Much Weight Will You Lose?Guidelines for Healthy EatingExchanging FoodsTwo Nights OffFrozen DinnersEating OutQuick Diet InfoImportant Notes1200 kcal DAILY MEAL PLANS- Day 1 Meal Plan- Day 2 Meal Plan- Day 3 Meal Plan- Day 4 Meal Plan- Day 5 Meal PlanDays 6 to 25 intentionally omitted- Day 26 Meal Plan- Day 27 Meal Plan- Day 28 Meal Plan- Day 29 Meal Plan- Day 30 Meal Plan1500 kcal DAILY MEAL PLANS- Day 1 Meal Plan- Day 2 Meal Plan- Day 3 Meal Plan- Day 4 Meal Plan- Day 5 Meal PlanDays 6 to 25 intentionally omitted- Day 26 Meal Plan- Day 27 Meal Plan- Day 28 Meal Plan- Day 29 Meal Plan- Day 30 Meal PlanRECIPES & DIET TIPS - Day 1 Recipe: Chicken with Peppers and Onions- Day 2 Recipe: Baked Herb-Crusted Cod- Day 3 Recipe: French-Toasted English Muffin- Day 4 Recipe: Low-Cal Meat Loaf- Day 5 Recipe: Veal with Mushrooms- Day 6 Recipe: Grandma's Pizza- Day 7 Recipe: Baked Salmon with Salsa- Day 8a Recipe: Perfect Egg (Breakfast)- Day 8b Recipe: Veggie Burger- Day 9 Recipe: Wild Blueberry Pancakes- Day 10 Recipe: Artichoke-Bean Salad- Day 11 Recipe: Mom's Pasta with Marinara Sauce- Day 12 Recipe: London Broil- Day 13 Recipe: Baked Red Snapper- Day 14 Recipe: Cajun Chicken Salad- Day 15 Recipe: Grilled Swordfish- Day 16 Recipe: Perfect Pasta alla Puttanesca- Day 17 Recipe: Shrimp and Spinach Salad- Day 18 Recipe: Pan-Broiled Hanger Steak- Day 19 Recipe: Four-Bean Plus Salad (side dish)- Day 20 Recipe: Beans and Greens Salad- Day 21 Recipe: Tina's Grilled Scallops & Polenta- Day 22 Recipe: Fettuccine in Summer Sauce- Day 23 Recipe: Barbequed Shrimp and Corn- Day 24 Recipe: Cheeseburger Heaven- Day 25 Recipe: Baked Sea Bass- Day 26 Recipe: Grilled Turkey Tenders- Day 27 Recipe: Pasta Rapini- Day 28 Recipe: Grilled Tilapia- Day 29 Recipe: Broiled Lamb Chop- Day 30 Recipe: Chicken with VeggiesAPPENDIX A Frozen FoodsAPPENDIX B Frozen Food SafetyAPPENDIX C: Soup

30 Day Quick Diet For Men Metric Edition

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Author : Gail Johnson
language : en
Publisher: NoPaperPress LLC
Release Date : 2013-11-21

30 Day Quick Diet For Men Metric Edition written by Gail Johnson and has been published by NoPaperPress LLC this book supported file pdf, txt, epub, kindle and other format this book has been release on 2013-11-21 with Health & Fitness categories.

This eBook contains two 30-day diet plans: an 1800-kcal diet and for even faster weight loss a 1500-kcal diet. You'll be surprised not only by what you can eat - but also by how much you can eat. Enjoy pasta, pancakes, swordfish, hamburger and more. The 30-Day Quick Diet is perfect if you want to lose 7 to 10 kilos. The eBook has 30 daily menus each with a fat-melting recipe. The authors have done all the planning and calorie counting - and made sure the meals are nutritionally sound. The 30-Day Quick Diet contains no gimmicks and makes no outrageous claims. This is an easy-to-follow sensible diet you can trust. (Metric units) Most men lose 7 to 8 kilos. Smaller men, older men and less active men might lose a tad less, and larger men, younger men and more active men often lose much more. TABLE OF CONTENTS - The Best Weight-Loss Diets - Begin with a Medical Exam - What’s in This eBook? - Which Calorie Level is for You? - How Much Weight Will You Lose? - Guidelines for Healthy Eating - Exchanging Foods - Two Nights Off - Frozen Dinners - Eating Out - Quick Diet Info - Important Notes 1500 kcal Daily Meal Plans - Day 1 Meal Plan - Day 2 Meal Plan - Day 3 Meal Plan - Day 4 Meal Plan - Day 5 Meal Plan Days 6 to 25 intentionally omitted - Day 26 Meal Plan - Day 27 Meal Plan - Day 28 Meal Plan - Day 29 Meal Plan - Day 30 Meal Plan 1800 kcal Meal Plans - Day 1 Meal Plan - Day 2 Meal Plan - Day 3 Meal Plan - Day 4 Meal Plan - Day 5 Meal Plan Days 6 to 25 intentionally omitted - Day 26 Meal Plan - Day 27 Meal Plan - Day 28 Meal Plan - Day 29 Meal Plan - Day 30 Meal Plan Recipes & Diet Tips - Day 1 Recipe: Chicken with Peppers & Onions - Day 2 Recipe: Baked Herb-Crusted Cod - Day 3 Recipe: French-Toasted English Muffin - Day 4 Recipe: Low-Cal Meat Loaf - Day 5 Recipe: Veal with Mushrooms - Day 6 Recipe: Grandma's Pizza - Day 7 Recipe: Baked Salmon with Salsa - Day 8a Recipe: Perfect Egg (Breakfast) - Day 8b Recipe: Veggie Burger - Day 9 Recipe: Wild Blueberry Pancakes - Day 10 Recipe: Artichoke-Bean Salad - Day 11 Recipe: Mom's Pasta with Marinara Sauce - Day 12 Recipe: London Broil - Day 13 Recipe: Baked Red Snapper - Day 14 Recipe: Cajun Chicken Salad - Day 15 Recipe: Grilled Swordfish - Day 16 Recipe: Pasta alla Puttanesca - Day 17 Recipe: Shrimp and Spinach Salad - Day 18 Recipe: Pan-Broiled Hanger Steak - Day 19 Recipe: Four-Bean Plus Salad (side dish) - Day 20 Recipe: Beans and Greens Salad - Day 21 Recipe: Tina's Grilled Scallops & Polenta - Day 22 Recipe: Fettuccine in Summer Sauce - Day 23 Recipe: Barbequed Shrimp and Corn - Day 24 Recipe: Cheeseburger Heaven - Day 25 Recipe: Baked Sea Bass - Day 26 Recipe: Grilled Turkey Tenders - Day 27 Recipe: Pasta Rapini - Day 28 Recipe: Grilled Tilapia - Day 29 Recipe: Broiled Lamb Chop - Day 30 Recipe: Chicken with Veggies APPENDIX A Calories In Foods APPENDIX B Frozen Food Safety APPENDIX C: Exercise Smart

30 Day Diet For Senior Women 1200 Calorie

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Author : Vincent Antonetti, PhD
language : en
Publisher: NoPaperPress, LLC
Release Date : 2021-01-02

30 Day Diet For Senior Women 1200 Calorie written by Vincent Antonetti, PhD and has been published by NoPaperPress, LLC this book supported file pdf, txt, epub, kindle and other format this book has been release on 2021-01-02 with Health & Fitness categories.

This diet has an amazing 30 days of nutritious, delicious, easy-to-prepare meals and the guidance you need to succeed. Imagine more than 180 planned breakfasts, lunches, dinners and snacks. You'll be surprised not only by what you can eat - but also by how much you can eat. Enjoy pasta, French toast, chicken, seafood, burgers and more. With nutritional know how and good planning, the authors have devised daily menus that leave you satisfied and where you should not be hungry. On the 1200-Calorie edition, most senior women lose 10 to 15 pounds. Smaller women, older women (over 65) and less active women might lose a tad less, and larger women, younger seniors and more active women often lose much more. The 30-Day Diet is another sensible, healthy, easy-to-follow diet from NoPaperPress. And because the 30-Day Diet is not a fad, it will be as valid 10 years from now as it is today.

100 Day No Cooking Diet 1200 Calorie

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Author : Elena Novak
language : en
Publisher: NoPaperPress, LLC
Release Date : 2014-11-28

100 Day No Cooking Diet 1200 Calorie written by Elena Novak and has been published by NoPaperPress, LLC this book supported file pdf, txt, epub, kindle and other format this book has been release on 2014-11-28 with Health & Fitness categories.

2nd Edition - Updated and easier to use! Too busy to cook? The 100-Day No-Cooking Diet is for you. The book has 100 days of delicious, fat-melting meals with daily 1200-Calorie menus. The book features off-the-shelf meals available at your supermarket - so there's no cooking! The author has done all the planning and calorie counting - and made sure the meals are nutritionally sound. - Breakfast consists of cereal & fruit, or eggs & toast, or waffles & fruit. - Lunch consists of a sandwich, or tuna salad, or a Hot Pockets wrap, or soup, or a Subway sandwich. - Dinner usually is a frozen meal (there are 150 choices) and a large salad. - Snacks (three per day) includes fruit, or nuts, or yogurt, or cookies, or ice cream. Most women lose 25 to 36 pounds. Smaller women, older women and less active women might lose a tad less, whereas larger women, younger women and more active women usually lose more. Most men lose 37 to 47 pounds. Smaller men, older men and inactive men might lose a bit less, and larger men, younger men and more active men often lose much more. This is another easy-to-follow sensible diet from NoPaperPress you can trust. Note: At publication, off-the-shelf foods used in this book were widely available in most supermarkets. But food products come and go. So if there is a frozen entrée or soup selection in this diet that is out of stock, or that's been discontinued, or perhaps you don't like, or that you forgot to pick up while shopping, please substitute another food that has approximately the same caloric value and nutritional content. In addition, frozen entrée and soup ingredients sometimes are changed by the manufacturer without notice and without changing the product's name but the calorie count may have been increased or decreased. So make sure you check the calories noted on the food or soup container, and if the calorie value is different than shown in this book make an allowance for the calorie difference or substitute another frozen entrée or soup. In this regard, many dieters have found the many frozen foods and soups listed in the Appendices at the end of this book to be helpful.

Maximum Weight Loss 1200 Calorie

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Author : Vincent Antonetti, PhD
language : en
Publisher: NoPaperPress, LLC
Release Date : 2019-12-09

Maximum Weight Loss 1200 Calorie written by Vincent Antonetti, PhD and has been published by NoPaperPress, LLC this book supported file pdf, txt, epub, kindle and other format this book has been release on 2019-12-09 with Health & Fitness categories.

You need both a reducing DIET and a WORKOUT regimen to achieve maximum weight loss. The reducing diet limits your calorie intake and the workout builds muscle that boosts your metabolism. The diet portion includes 45 no-cooking daily menus and 45 cooking daily menus with 48 delicious recipes. The author has done all the planning and calorie counting - and made sure the meals are nutritionally sound. For both the no-cooking and the cooking portions of the diet: - Breakfast consists of cereal & fruit, or eggs & toast, or waffles & fruit. - Lunch consists of a sandwich, or tuna salad, or a Hot Pockets wrap, or soup, or a Subway sandwich. - For the no-cooking portion, Dinner usually is a frozen meal (there are 150 choices) and a large salad. - For the cooking portion, Dinner features a delicious recipe and sides. - Snacks (three per day) includes fruit, or nuts, or yogurt, or cookies, or ice cream. The workout portion of this regimen consists of walking program and illustrated dumbbell exercises. Most men lose 40 pounds in 80 days. Most women lose 30 pounds in 80 days. Younger and heavier people often lose much more; whereas older and thinner people might lose a bit less. This is another healthy, effective, sensible diet from NoPaperPress you can trust.

The Computer Diet U S Edition

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Author : Vincent Antonetti, PhD
language : en
Publisher: NoPaperPress, LLC
Release Date : 2018-02-09

The Computer Diet U S Edition written by Vincent Antonetti, PhD and has been published by NoPaperPress, LLC this book supported file pdf, txt, epub, kindle and other format this book has been release on 2018-02-09 with Health & Fitness categories.

90 Day Perfect Diet 1200 Calorie

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Author : Gail Johnson
language : en
Publisher: NoPaperPress LLC
Release Date : 2016-03-09

90 Day Perfect Diet 1200 Calorie written by Gail Johnson and has been published by NoPaperPress LLC this book supported file pdf, txt, epub, kindle and other format this book has been release on 2016-03-09 with Health & Fitness categories.

2nd Edition - updated and easier to use! The 90-Day Perfect Diet features both cooking and no-cooking menus in one easy-to-use eBook. Every day, for 90 days, you decide whether you want to cook or not, and then pick an appropriate 1200 Calorie daily menu. And there's plenty to choose from. All told, there are 100 daily menus - 50 no-cooking daily menus and 50 cooking daily menus. - Breakfasts are either cereal & fruit, or eggs and toast, or French toast, or waffles. - Lunches consist of a sandwich, or soup, or salads, or Hot Pockets wraps, or Subway 6" sandwiches. - Three Snacks every day include fruit, nuts, popcorn, yogurt and ice cream. No-cooking dinners are usually a frozen meal (choose from 150) and a large salad. Of course, the cooking menus come with delicious, easy-to-prepare delicious recipes. You'll be surprised, not only by what you can eat, but also by how much you can eat. Enjoy pasta, pancakes, swordfish, hamburger, and more. On the 90-Day Perfect Diet - 1200 Calorie, most women lose 23 to 33 pounds. Smaller women, older women and less active women might lose a tad less. Larger women, younger women and more active women often lose much more. Most men lose 35 to 45 pounds. Smaller men, older men and less active men might lose a bit less; whereas, larger men, younger men and more active men often lose a great deal more. The 90-Day Perfect Diet is another sensible, healthy, easy-to-follow diet from NoPaperPress. Note: At publication, off-the-shelf foods used in this book were widely available in most supermarkets. But food products come and go. So if there is a frozen entrée or soup selection in this diet that is out of stock, or that's been discontinued, or perhaps you don't like, or that you forgot to pick up while shopping, please substitute another food that has approximately the same caloric value and nutritional content. In addition, frozen entrée and soup ingredients sometimes are changed by the manufacturer without notice and without changing the product's name but the calorie count may have been increased or decreased. So make sure you check the calories noted on the food or soup container, and if the calorie value is different than shown in this book make an allowance for the calorie difference or substitute another frozen entrée or soup. In this regard, many dieters have found the many frozen foods and soups listed in the Appendices at the end of this book to be helpful.

90 Day Vegetarian Diet 1200 Calorie

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Author : S. Vjay Gupta
language : en
Publisher: NoPaperPress LLC
Release Date : 2016-03-05

90 Day Vegetarian Diet 1200 Calorie written by S. Vjay Gupta and has been published by NoPaperPress LLC this book supported file pdf, txt, epub, kindle and other format this book has been release on 2016-03-05 with Health & Fitness categories.

This NoPaperPress Vegetarian Diet has an amazing 90 days of nutritious, delicious, easy-to-prepare meals and the guidance you need to succeed. This vegetarian diet version is called Prescetarian because it allows fish, eggs and dairy. The diet blends traditional American cooking with Asian vegetarian concepts. On the 1200-Calorie edition, most women lose 23 to 33 pounds. Smaller women, older women and less active women might lose a tad less, and larger women, younger women and more active women often lose much more. Most men lose 35 to 45 pounds. Smaller men, older men and less active men might lose a bit less, and larger men, younger men and more active men frequently lose a great deal more. You'll be surprised not only by what you can eat - but also by how much you can eat. Enjoy pasta, French toast, swordfish, salads and more. With nutritional know how and good planning, the authors have devised daily menus that leave you satisfied and where you should not be hungry. Many health-care professionals think eating a healthy vegetarian diet is one of the best things you can do for your short-term and long-term health. So lose weight the healthy way. Go vegetarian! CONTENTS - Vegetarian Types - Why You Lose Weight - The Best Weight Loss Diets - Why 90-Day Diet? - Expected Weight Loss - Eat Smart - Tossed Salad - About Bread - Substituting Foods - Two Nights – No Cooking - Frozen Dinner Rules - Eating Out Challenges - 90-Day Diet Notes - Keeping It Off 1200-Calorie Meal Plans - Days 1 to 10 - Days 11 to 20 - Days 21 to 30 - Days 31 to 40 - Days 41 to 50 - Days 51 to 60 - Days 61 to 70 - Days 71 to 80 - Days 81 to 90 Recipes & Diet Tips - Day 1 – Crumbly-Tofu Scramble - Day 2 – Baked Herb-Crusted Cod - Day 3a – French-Toasted English Muffin - Day 3b – Polenta-Stuffed Peppers - Day 4 – Easy Penne Pasta - Day 5 – Frozen Vegetarian Dinner - Day 6 – Grandma’s Pizza - Day 7 – Vegetarian Dinner Out - Day 8 – Baked Salmon with Salsa - Day 9 – Veggie Burger - Day 10a – Wild Blueberry Pancakes - Day 10b – Lo-Cal Eggplant Parmesan - Day 11 – Mexican Beans and Rice - Day 12 – Fish Dinner Out - Day 13 – Pasta with Marinara Sauce - Day 14a - Smoothie - Day 14b - Frozen Fish Dinner - Day 15 – Spaghetti Squash & Cheese - Day 16 – Baked Red Snapper - Day 17 – Vegetarian Hash - Day 18 – Grilled Swordfish - Day 19 – Pasta-based Dinner-Out - Day 20 – Beans & Greens Salad - Day 21 - Frozen Pasta Dinner - Day 22 – Tomato Risotto Salad - Day 23 – Quick Pasta Puttanesca - Day 24 – Four Beans Plus Salad - Day 25 – Tofu with Veggies & Peanuts - Day 26 – Grilled Scallops & Polenta - Day 27 – Fettuccine in Summer Sauce - Day 28 – Frozen Tofu-based Dinner - Day 29 – Healthy Frittata - Day 30 – Portobello Mushroom Burger - Day 31 – Baked Sea Bass - Day 32 – Fish with Orzo - Day 33 – Frozen Vegetarian Dinner - Day 34 – Pasta Rapini - Day 35 – Vegetarian Dinner Out - Day 36 – Grilled Tilapia - Day 37 – Bulgur & Veggies - Day 38 – Risotto Primavera - Day 39 – Tofu Steak with Veggies - Day 40 – Fish Dinner Out - Day 41 – Pasta e Fagioli - Day 42 – Blueberry Muffins - Day 43 – Baked Haddock - Day 44 – Quinoa with Veggies Salad - Day 45 – Healthy Pasta Salad Day 46 to Day 82 intentionally left blank - Day 83 – Hearty Lentil Stew - Day 84 – Black-eyed Peas over Rice - Day 85 – Tina's Healthy Frittata - Day 86 – Tuna & Bean Salad - Day 87 – Pasta Primavera - Day 88 – Frozen Tofu-based Dinner - Day 89 – Fish Stew - Day 90 – Crab Cakes Appendix A: Vegetarian Background & Nutrition - Vegetarian Benefits - Vegetarian Nutrition . Protein . Iron . Vitamin B12 . Fatty Acids . Calcium . Vitamin D - Tofu Info . Buying Tofu . Preparing Tofu . Leftover Tofu Appendix B: Vegetarian Soup Appendix C: Frozen Food Warning Appendix D: Calories in Foods