BCMM8 33

Low Carb/Body Clutter Menu-Mailer Shopping List Dinner Ingredients Only Four Servings
MENU: Day 1: Pesto Grilled Chicken, add steamed asparagus and a big green salad Day 2: Southwestern Cheese Steak, with braised kale Day 3: Garlicky Oriental Eggplant, serve over Cauli-Rice and add steamed broccoli spears Day 4: Leeky Pork Chops, with steamed baby Brussels sprouts Day 5: Tilapia with Honey Dressing, add sliced cucumber and a big green salad Day 6: Slow Cooker Bacon and Mushroom Chicken, with steamed green beans and Faux-Tay-Toes SHOPPING LIST: MEAT/POULTRY/SEAFOOD 1 pound beef round steak [D2] 4 (6-oz.) boneless top loin pork chops [D4] 1/3 pound sliced turkey bacon [D6] 10 (6-oz.) boneless skinless chicken breast halves [D1,D6] 4 (6-oz.) tilapia fillets (or buy frozen) [D5] CONDIMENTS Olive oil [D2,D3,D4,D5] Sesame oil (in Asian section of grocery store) [D3,D5] Rice vinegar [D3] Cider vinegar (if not using rice wine or white wine) [D3,D4] Pesto sauce [D1] Low sodium soy sauce [D3,D5] Hoisin sauce [D3] Honey [D5] Rice wine (1 1/2 tablespoons) (or use white grape juice/cider vinegar) [D3] White wine (1/4 cup) (or use white grape juice/cider vinegar) [D4] Dry white wine (1/2 cup) (or use low sodium chicken broth) [D6] **LC Salad dressing (watch carb count) [D1,D5] PRODUCE 3 pounds onions (keep on hand) [D2] Garlic (9 cloves) [D3,D6] Leeks (3 large) [D4] Green onions (3 whole plus 2 tablespoons chopped) [D3,D5] Eggplant, Japanese if available (1 pound) [D3] Green beans (1 pound) [D3] Small white mushrooms (1/2 pound) [D6] Tomatoes (2 medium) [D2] Gingerroot (1 teaspoon grated) [D5] Mixed salad greens (4 cups) [D5] Cilantro (1/4 cup chopped) [D2] Lemons (2 1/2 tablespoons juice) [D5] Limes (4 wedges) [D1] **LC Cauliflower [D3,D6] **LC Broccoli [D3] **LC Baby Brussels sprouts [D4] **LC Asparagus [D1] **LC Green beans [D6] **LC Cucumber [D5] **LC Lettuce (not Iceberg, no nutrition) [D1,D5] **LC Kale [D2] **Russet potatoes [D6] **Sweet potatoes [D4] **Baby carrots [D1] **Corn on the cob [D2] SPICES Garlic powder [D2] Ground ginger [D3] Rosemary [D6] **Nutmeg [D4] DRY GOODS Cornstarch [D6] Sugar [D3] **Brown rice [D3] **Wild rice pilaf [D5] DAIRY/DAIRY CASE Low fat Colby cheese (4 ounces) [D2] **LC Butter, unsalted [D2,D4,D6] **LC Cream cheese [D6] FREEZER 4 (6-oz.) tilapia fillets (if not using fresh) [D5] Pearl onions (1 cup) [D6] KOSHER 1 pound kosher beef steak [D2] 4 (6-oz.) boneless skinless chicken thighs [D4] Soy cheese (optional) [D2]
GLUTEN FREE Turkey bacon [D6] Vinegars [D3,D4] CANNED GOODS Pesto [D1] Low sodium chicken broth (1/4 cup plus Soy sauce [D3,D5] 1/2 cup if not using dry white wine) Hoisin sauce [D3] [D4,D6] Wines (or juice) [D3,D4,D6] 1 (4.5-oz.) can diced green chilies [D2] Chicken broth [D4,D6] White grape juice (1/4 cup plus 1 1/2 Green chilies [D2] tablespoons) (if not using white wine Arrowroot starch [D6] and rice wine) [D3,D4]
SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your familys needs. [D1] [D6] = Day 1, Day 2, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.
Copyright 2012 Leanne Ely All Rights Reserved. May be copied for individual personal use only. If youd like to share, please share our free menus available on the web at www.SavingDinner.com
Low Carb / Body Clutter Menu-Mailer Volume 8, Week 33
Low Carb/Body Clutter Menu-Mailer Shopping List Combined Daytime and Dinner Four Servings
SHOPPING LIST: MEAT/POULTRY/SEAFOOD 1 pound beef round steak [D2] 4 (6-oz.) boneless top loin pork chops [D4] 1/3 pound sliced turkey bacon [D6] 10 (6-oz.) boneless skinless chicken breast halves [D1,D6]+[L3] 4 (6-oz.) tilapia fillets (or buy frozen) [D5] +Salmon [L1] DELI +Turkey breast, sliced [B2,L2] +Lean ham, sliced [S1] +Prepared coleslaw [L3] CONDIMENTS Olive oil [D2,D3,D4,D5]+[X] Sesame oil (in Asian section of grocery store) [D3,D5] Rice vinegar [D3] Cider vinegar (if not using rice wine or white wine) [D3,D4] Pesto sauce [D1] Low sodium soy sauce [D3,D5] Hoisin sauce [D3] Honey [D5] Rice wine (1 1/2 tablespoons) (or use white grape juice/cider vinegar) [D3] White wine (1/4 cup) (or use white grape juice/cider vinegar) [D4] Dry white wine (1/2 cup) (or use low sodium chicken broth) [D6] **LC Salad dressing (watch carb count) [D1,D5] +Low fat mayonnaise [L2] +Mustard [L2] +Barbecue sauce [L3] DRY GOODS Cornstarch [D6] Sugar [D3] **Brown rice [D3]+[L1] **Wild rice pilaf [D5] +Pecans [B3,S6] +Milk chocolate chips [S4] +Fig bar cookies [S5] +Mini pretzels [L2] PRODUCE 3 pounds onions (keep on hand) [D2]+[B1] Garlic (9 cloves) [D3,D6] Leeks (3 large) [D4] Green onions (3 whole plus 2 tablespoons chopped) [D3,D5] Eggplant, Japanese if available (1 pound) [D3] Green beans (1 pound) [D3] Small white mushrooms (1/2 pound) [D6]+[B1,X] Tomatoes (2 medium) [D2]+[L2] Gingerroot (1 teaspoon grated) [D5] Mixed salad greens (4 cups) [D5] Cilantro (1/4 cup chopped) [D2] Lemons (2 1/2 tablespoons juice) [D5]+[L1] Limes (4 wedges) [D1] **LC Cauliflower [D3,D6] **LC Broccoli [D3]+[L1] **LC Baby Brussels sprouts [D4] **LC Asparagus [D1] **LC Green beans [D6] **LC Cucumber [D5]+[S2] **LC Lettuce (not Iceberg, no nutrition) [D1,D5]+[L2] **LC Kale [D2] **Russet potatoes [D6] **Sweet potatoes [D4] **Baby carrots [D1] **Corn on the cob [D2] +Yellow onion [X] +Alfalfa sprouts [L2] +Oranges [S1] +Apples [L3] +Pears [S5] +Blueberries [B3] SPICES Garlic powder [D2] Ground ginger [D3] Rosemary [D6] **Nutmeg [D4] +Oregano [X] DAIRY/DAIRY CASE Low fat Colby cheese (4 ounces) [D2] **LC Butter, unsalted [D2,D4,D6] **LC Cream cheese [D6]+[S6] +Eggs [S1] +Egg substitute [B1] +Skim milk [B2] +Low fat vanilla yogurt [B3,S4] +Low fat cottage cheese [B1,S2] +Low fat Cheddar cheese [B2,S3] FREEZER 4 (6-oz.) tilapia fillets (if not using fresh) [D5] Pearl onions (1 cup) [D6] +Whole wheat flax seed waffles [B3] KOSHER 1 pound kosher beef steak [D2] 4 (6-oz.) boneless skinless chicken thighs [D4] Soy cheese (optional) [D2] GLUTEN FREE Turkey bacon [D6] Vinegars [D3,D4] Pesto [D1] Soy sauce [D3,D5] Hoisin sauce [D3] Wines (or juice) [D3,D4,D6] Chicken broth [D4,D6]+[X] Green chilies [D2] Arrowroot starch [D6]
CANNED GOODS Low sodium chicken broth (1/4 cup plus 1/2 cup if not using dry white wine) [D4,D6]+[X] 1 (4.5-oz.) can diced green chilies [D2] White grape juice (1/4 cup plus 1 1/2 tablespoons) (if not using white wine SHOPPING LIST LEGEND ** = Regular Serving Suggestion and rice wine) [D3,D4] **LC = Low Carb Serving Suggestion +Vegetable juice [S3] BAKERY +Whole wheat bagels [B2,S6] +Whole grain bread [L2] +Whole wheat flour tortillas [L3]
+ = Pantry item for day time choices B = Breakfast L = Lunch X = Soup recipe S = Snack [D1] [D6] = Day 1, Day 2, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.
Pesto Grilled Chicken

Day 1 - Serves 4
INGREDIENTS: 4 (6-oz.) boneless skinless chicken breast halves 3 tablespoons pesto sauce 4 lime wedges COOKING INSTRUCTIONS: Preheat outdoor or indoor grill. Brush pesto sauce on chicken and place on grill; cook for 5 minutes or until cooked through, brushing with pesto sauce as needed. Garnish with lime wedges and enjoy!
NUTRITION per serving: 249 Calories; 7g Fat; 41g Protein; 3g Carbohydrate; trace Dietary Fiber; 102mg Cholesterol; 188mg
Sodium. Exchanges: 5 1/2 Lean Meat; 0 Fruit; 1 Fat; 0 Other Carbohydrates. Points: 6
LC SERVING SUGGESTION: Steamed asparagus and a big green salad. SERVING SUGGESTION: Add steamed baby carrots. KOSHER: No changes necessary. GLUTEN FREE: Be sure pesto sauce is gluten free.
Southwestern Cheese Steak

Day 2 - Serves 4
INGREDIENTS: 1 pound beef round steak, trimmed and cut into 4 serving pieces Garlic powder, to taste 2 medium tomatoes, diced 1 (4.5-oz.) can diced green chilies 1/4 cup diced onion 1/4 cup chopped cilantro 1/4 teaspoon sea salt 4 ounces low fat Colby cheese, shredded
COOKING INSTRUCTIONS: Preheat grill to MEDIUM-HIGH. Sprinkle steaks with garlic powder to taste. In a small bowl, combine tomatoes, green chilies, onion, cilantro and salt; blend well and set aside. Grill steaks for 5 minutes per side (for medium rare) or until they reach desired level of doneness. Sprinkle cheese over steaks and continue to grill for 1 minute or until cheese has melted. Transfer steaks to serving plates; top with salsa.
NUTRITION per serving: 220 Calories; 6g Fat; 33g Protein; 6g Carbohydrate; 1g Dietary Fiber; 72mg Cholesterol; 405mg
Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable. Points: 5
LC SERVING SUGGESTION: Serve braised kale on the side (wash, de-rib, roll up and slice into ribbons; saut in a little olive oil then add water, cover and simmer till tender). SERVING SUGGESTION: Add buttered corn on the cob. KOSHER: Make sure beef is certified kosher and use soy cheese (or skip). GLUTEN FREE: Make sure canned green chilies are gluten free.
Garlicky Oriental Eggplant

Day 3 - Serves 4
INGREDIENTS: 1 1/2 tablespoons rice wine, or use white grape juice with a splash of cider vinegar 1 1/2 tablespoons rice vinegar 1 1/2 tablespoons low sodium soy sauce 1 tablespoon Hoisin sauce 1/2 tablespoon sesame oil 1/2 teaspoon sugar 1/8 teaspoon ground ginger 1/2 tablespoon olive oil 1 pound eggplant, (Japanese if available) cut into strips 1 pound green beans, trimmed and cut into 1-inch pieces 3 cloves garlic, pressed 3 green onions, chopped
COOKING INSTRUCTIONS: In a small bowl, combine first 7 ingredients (rice wine [or juice/vinegar] through ground ginger) set aside. Heat the olive oil in a large skillet with a tight-fitting lid over high heat; add eggplant strips and green beans; cook and stir for 5 minutes or until they start to brown. Add the garlic and stir-fry for about 1 minute. Reduce skillet heat to medium, add reserved sauce mixture, stir, cover skillet and cook for 3 to 4 minutes or until vegetables soften. Add green onions and raise skillet heat to high; stir-fry for 1 minute.
NUTRITION per serving: 113 Calories; 4g Fat; 4g Protein; 17g Carbohydrate; 6g Dietary Fiber; trace Cholesterol; 300mg
Sodium. Exchanges: 0 Grain (Starch); 3 Vegetable; 1/2 Fat; 0 Other Carbohydrates. Points: 3
LC SERVING SUGGESTION: Serve over Cauli-rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). Add steamed broccoli spears on the side. SERVING SUGGESTION: Serve over brown rice instead of Cauli-rice. KOSHER: No changes necessary. GLUTEN FREE: Make sure rice wine (or juice/vinegar), rice vinegar, soy sauce and Hoisin sauce are gluten free.
Leeky Pork Chops

Day 4 - Serves 4
INGREDIENTS: 4 (6-oz.) boneless top loin pork chops Sea salt and freshly ground black pepper, to taste 1 teaspoon olive oil, divided 3 large leeks, washed and cut into 1/2 inch pieces 1/4 cup white wine, or use white grape juice with splash of cider vinegar 1/4 cup low sodium chicken broth
COOKING INSTRUCTIONS: Season chops with salt and pepper to taste. Heat half of the oil in a large skillet with a tight-fitting lid over medium heat; brown pork chops on both sides till golden. Remove from skillet and keep warm. Heat remaining oil in the skillet; add leeks; cook and stir till translucent. Remove from skillet and keep warm with pork chops. Add wine (or juice/vinegar) and broth to skillet. With a wire whisk, scrape up all of the browned bits from the bottom of the pan; simmer until reduced by half. Return pork chops and leeks to the skillet and turn to coat with sauce; cover skillet and simmer until chops are cooked through, about 10 minutes.
Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 3 Vegetable; 0 Fat. Points: 7
LC SERVING SUGGESTION: Steamed baby Brussels sprouts tossed with a little butter and a dash of ground nutmeg. SERVING SUGGESTION: Add baked sweet potatoes (bake in a crock cooker or on the grill to keep your kitchen cool). KOSHER: Use boneless skinless chicken thighs instead of pork chops. GLUTEN FREE: Make sure wine (or juice/vinegar) and broth are gluten free.
Tilapia with Honey Dressing

Day 5 - Serves 4
INGREDIENTS: 2 1/2 tablespoons lemon juice 2 tablespoons chopped green onions 1 tablespoon honey 1 tablespoon low sodium soy sauce 1 teaspoon grated gingerroot 1/4 teaspoon sesame oil 1 tablespoon olive oil 4 (6-oz.) tilapia fillets 1/2 teaspoon sea salt 1/8 teaspoon freshly ground black pepper 4 cups mixed salad greens
COOKING INSTRUCTIONS: Prepare honey dressing: In a small bowl, whisk together first 6 ingredients (lemon juice through sesame oil); blend well then set aside. Heat the olive in a large skillet over medium-high heat. Sprinkle fish evenly with salt and pepper then add to the pan and cook for 3 minutes per side or until fish flakes easily when tested with a fork. Arrange 1 cup of salad greens on each dinner plate and top each with a fish fillet; drizzle with 2 tablespoons of dressing.
Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates. Points: 5
LC SERVING SUGGESTION: Serve sliced cucumber on the side; add a big green salad. SERVING SUGGESTION: Add wild rice pilaf. KOSHER: No changes necessary. GLUTEN FREE: Make sure soy sauce is gluten free.
Slow Cooker Bacon and Mushroom Chicken

Day 6 - Serves 6 (leftovers!)
INGREDIENTS: 1/3 pound sliced turkey bacon, diced 6 (6-oz) boneless skinless chicken breast halves 1/2 cup dry white wine, or use low sodium chicken broth 1/2 pound small white mushrooms 1 cup frozen pearl onions, thawed 6 cloves garlic, pressed 1 tablespoon dried rosemary, crushed 1 teaspoon sea salt 1/4 cup water 2 tablespoons cornstarch
COOKING INSTRUCTIONS: Cook the diced bacon in a large skillet over medium-low heat until crisp; using a slotted spoon, transfer cooked bacon to a slow cooker. Pour off all but a light coating of bacon drippings from the skillet; add chicken and brown over medium-high heat; transfer to the slow cooker. Add wine (or broth) to the skillet and whisk up all of the browned bits from the bottom of the pan; add to the slow cooker along with mushrooms, pearl onions, garlic, rosemary and salt. Cover and cook on LOW for 6 hours or on HIGH for 3 hours. Transfer chicken, bacon and vegetables to a platter; keep warm. Pour slow cooker juices into a small saucepan. In a cup, combine water and cornstarch; stir into the saucepan; bring sauce to a boil, stirring constantly, until thickened, about 5 minutes. Pour sauce over chicken and enjoy!
Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat; 1 Vegetable; 1/2 Fat. Points: 7
LC SERVING SUGGESTION: Steamed green beans and Faux-Tay-Toes (steam cauliflower till tender; drain; mash with butter, cream cheese and salt and pepper to taste till you get a mashed potatoes texture). SERVING SUGGESTION: Serve mashed russet potatoes instead of Faux-Tay-Toes. KOSHER: No changes necessary. GLUTEN FREE: Make sure turkey bacon and wine (or broth) are gluten free. Use arrowroot starch instead of cornstarch.
Daytime Menu-Mailer Daytime Suggestions

Breakfast stuff Pick one each day: SnackPick one in the morning and one in the 1. 1/2 cup egg substitute and 1/4 cup sliced mushrooms and afternoon: 1/4 cup diced onion scrambled with 1/2 cup low fat cottage 1. 1 hard-boiled egg, 2 ounces sliced lean deli ham and 1 orange cheese 2. 1 whole wheat bagel topped with 2 ounces sliced deli turkey breast, 1 ounce low fat Cheddar cheese and served with 3/4 cup skim milk 3. 1 whole wheat flax seed waffle served with 1/2 cup low fat vanilla yogurt, 1/4 cup blueberries and 1/2 tablespoon pecans 2. 1/2 cup low fat cottage cheese with 1/2 cucumber sliced 3. 2 ounces low fat Cheddar cheese and 8 ounces vegetable juice 4. 1 cup low fat vanilla yogurt topped with 1 teaspoon milk chocolate chips 5. 1 fig bar cookie with 1 medium pear 6. Bagel and Smear with Nuts: 1/2 whole wheat bagel and 1 tablespoon low fat cream cheese topped with 2 chopped pecans SoupSee recipe You may have one cup with a salad or sandwich from above. Dinner Pick One: Follow the dinner recipes (recipes included in your menu). Remember: you can use leftovers for lunch.
Lunch Pick one each day: 1. 4 ounces broiled salmon with 1 cup steamed broccoli both drizzled with lemon juice served over 1/2 cup cooked brown rice 2. 3 ounces sliced deli turkey breast on 2 slices whole grain bread with 1 teaspoon low fat mayonnaise and 1 teaspoon mustard, lettuce, tomato and alfalfa sprouts. Served with 1/2 cup mini pretzels
3. 1 medium whole wheat flour tortilla filled with 2 1/2 ounces cooked and shredded boneless skinless chicken breast, 1/3 Leftovers cup prepared coleslaw (from the deli) and 2 tablespoons Use up those dinner leftovers barbecue sauce. Roll up and enjoy with 1 apple Skip all of the above lunches and go for the easiest choice! Leftovers from your menu.
Mushroom Soup
INGREDIENTS: 1 tablespoon olive oil 1/2 cup chopped yellow onion
Serves 4
12 ounces sliced mushrooms 1/2 teaspoon dried oregano 4 cups low sodium chicken broth
COOKING INSTRUCTIONS: Heat the oil in a medium saucepan over medium heat; add the onion and cook for 5 minutes or until soft but not browned. Add mushrooms and oregano; cook, stirring often, for 2 minutes or until mushrooms have softened. Carefully add broth; bring to a boil, reduce heat, cover partially and simmer for about 20 minutes. Let the soup cool then transfer it to a food processor or blender; process until smooth then return to the saucepan and reheat before serving.
Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1/2 Fat. Points: 3 GLUTEN FREE: Make sure chicken broth is gluten free.
Daytime Menu-Mailer Nutritional Information

Breakfast 1. Per Serving: 207 Calories; 5g Fat; 30g Protein; 8g Carbohydrate; 1g Dietary Fiber; 6mg Cholesterol; 683mg Sodium. Exchanges: 4 Lean Meat; 1 Vegetable. Points: 5 **GF Option 2. Per Serving: 403 Calories; 4g Fat; 35g Protein; 57g Carbohydrate; 3g Dietary Fiber; 33mg Cholesterol; 1531mg Sodium. Exchanges: 3 Grain(Starch); 3 Lean Meat; 1/2 Non-Fat Milk. Points: 10 3. Per Serving: 215 Calories; 7g Fat; 8g Protein; 32g Carbohydrate; 2g Dietary Fiber; 6mg Cholesterol; 237mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 1 Other Carbohydrates. Points: 6 Lunch 1. Per Serving: 261 Calories; 5g Fat; 27g Protein; 27g Carbohydrate; 4g Dietary Fiber; 59mg Cholesterol; 96mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fruit. Points: 6 **GF Option 2. Per Serving: 357 Calories; 11g Fat; 26g Protein; 42g Carbohydrate; 7g Dietary Fiber; 51mg Cholesterol; 579mg Sodium. Exchanges: 3 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates. Points: 9 3. Per Serving: 386 Calories; 9g Fat; 22g Protein; 56g Carbohydrate; 7g Dietary Fiber; 51mg Cholesterol; 685mg Sodium. Exchanges: 2 1/2 Lean Meat; 1 1/2 Fruit; 1/2. Points: 10 Snack 1. Per Serving: 190 Calories; 5g Fat; 18g Protein; 16g Carbohydrate; 3g Dietary Fiber; 242mg Cholesterol; 831mg Sodium. Exchanges: 2 1/2 Lean Meat; 1 Fruit; 1/2 Fat. Points: 4 **GF Option 2. Per Serving: 90 Calories; 1g Fat; 14g Protein; 5g Carbohydrate; trace Dietary Fiber; 5mg Cholesterol; 460mg Sodium. Exchanges: 2 Lean Meat; 1/2 Vegetable. Points: 2 **GF Option 3. Per Serving: 141 Calories; 4g Fat; 15g Protein; 11g Carbohydrate; 2g Dietary Fiber; 12mg Cholesterol; 1175mg Sodium. Exchanges: 2 Lean Meat; 2 Vegetable. Points: 3 **GF Option 4. Per Serving: 162 Calories; 5g Fat; 12g Protein; 18g Carbohydrate; trace Dietary Fiber; 15mg Cholesterol; 162mg Sodium. Exchanges: 1 1/2 Non-Fat Milk; 1 Fat. Points: 4 5. Per Serving: 197 Calories; 3g Fat; 2g Protein; 45g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 99mg Sodium. Exchanges: 1 1/2 Fruit; 1/2 Fat; 1 1/2 Other Carbohydrates. Points: 5 6. Per Serving: 180 Calories; 6g Fat; 7g Protein; 26g Carbohydrate; 2g Dietary Fiber; 8mg Cholesterol; 324mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Fat; 0 Other Carbohydrates. Points: 5

BCMM8 33

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Low Carb/Body Clutter Menu-Mailer Shopping List Dinner Ingredients Only Four Servings

Low Carb / Body Clutter Menu-Mailer Volume 8, Week 33

Low Carb / Body Clutter Menu-Mailer Volume 8, Week 33

Pesto Grilled Chicken

Low Carb / Body Clutter Menu-Mailer Volume 8, Week 33

Southwestern Cheese Steak

Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable. Points: 5

Low Carb / Body Clutter Menu-Mailer Volume 8, Week 33

Garlicky Oriental Eggplant

Low Carb / Body Clutter Menu-Mailer Volume 8, Week 33

Leeky Pork Chops

Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 3 Vegetable; 0 Fat. Points: 7

Low Carb / Body Clutter Menu-Mailer Volume 8, Week 33

Tilapia with Honey Dressing

Low Carb / Body Clutter Menu-Mailer Volume 8, Week 33

Slow Cooker Bacon and Mushroom Chicken

Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat; 1 Vegetable; 1/2 Fat. Points: 7

Low Carb / Body Clutter Menu-Mailer Volume 8, Week 33

Daytime Menu-Mailer Daytime Suggestions

Low Carb / Body Clutter Menu-Mailer Volume 8, Week 33

Low Carb / Body Clutter Menu-Mailer Volume 8, Week 33

Daytime Menu-Mailer Nutritional Information

Low Carb / Body Clutter Menu-Mailer Volume 8, Week 33

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