Hiposodata 1000 Cals

Page: 1
1000 Calorie - Low Sodium Summary Date: 07/08/2020

for marin a
Daily Plan Averages
Calories: 1022 kCal

Protein: 24.2%
Carbohydrates: 47.7%
Fat: 28.1%
Fat: 33 grams
Carbohydrates: 126 grams
Protein: 64 grams
Saturated Fat: 8 grams
Cholesterol: 196 mgs
Fiber: 26 grams
Sodium: 869 mgs
First Number is daily amount

*-Number in () is recommended daily amount
Nutritional Breakdown for Meal Plan
Legend
24.2%
Protein
47.7% Carbohydrates
Fat
28.1%
Sodium impacts fluid balance in our bodies.Too much sodium may elevate blood pressure and increase fluid retention. A diet low
in sodium is believed to reduce the risk of hypertension and cardiovascular events. Current recommendations for sodium in
healthy adults is 2300 mg/day, but certain groups of people should limit their sodium even further. Per the CDC, people 51 and
older, African Americans, and people with high blood pressure, diabetes and/or chronic kidney disease should limit their sodium
intake to 1500 mg/day. As you follow this meal plan, it is important that you do not to add table salt to your food. At first food may
taste different but after several days you will begin to taste the actual food and not the added salt. Herbs, spices, and lemon juice
are ways to enhance flavors without added sodium. Be aware that many herb and spice blends contain added salt so read labels
carefully. Mrs. Dash has a line of salt free products that enhance flavor without adding sodium or calories.
Provided By: alina popa

Consult a qualified health professional before starting any exercise and/or nutrition program.
Except as to user supplied materials, Copyright 1995-2020 BioEx Systems, Inc.
Page: 1
1000 Calorie - Low Sodium
Date: 7/8/2020
Day 1:
Breakfast (7:30 AM):
Strawberries, raw 1 cup(s), halves
Controlled Carb Gourmet Bagels - High Fiber Rye 2 serving(s)
Peanut butter, smooth style, without salt 2 tsp(s)
Lunch (12:00 PM):
+Black Bean Quesadillla 1 1/2 serving(s)
Garden Salad 2 cup(s)
Salad dressing, italian dressing, reduced fat, without salt 1 tbsp(s)
Dinner (6:00 PM):
+Beef and Veggie Stir-Fry 1 1/2 serving(s)
+ Indicates Item has Recipe
Calories: 1067 kCal Saturated Fat: 16 grams
Fat: 49 grams Cholesterol: 102 mgs
Carbohydrates: 100 grams Fiber: 31 grams
Protein: 63 grams Sodium: 571 mgs
% shows breakdown of Fat, Carbohydrates, and Protein for Day

Page: 2
Date: 7/8/2020
Day 2:
Udis Gluten Free Granola- Au Naturel 1/4 cup(s)
Fage Total 2% Yogurt- Plain 5.3 oz
Lunch (12:00 PM):
Squash, summer, all varieties, cooked, boiled, drained, without salt 1 cup(s), sliced
Spaghetti, whole-wheat, cooked 2/3 cup(s)
Cheese, parmesan, low sodium 1 tbsp(s)
Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium 1 serving(s) (1/2 cup per serving)
Dinner (6:00 PM):
Beans, snap, green, frozen, cooked, boiled, drained without salt 2 cup(s)
+Garlic Chicken Breast 1 serving(s)
Rice, brown, medium-grain, cooked 1/2 cup(s)

Page: 3
Date: 7/8/2020
Day 3:
Oranges, raw, navels 1 fruit(s) (2-7/8 dia)
Food for Life Ezekial 4:9 Breads - Low Sodium Sprouted Grain 1 slice(s)
Egg, whole, cooked, hard-boiled 1 large
Smart Balance Light Buttery Spread 1 tbsp(s)
Lunch (12:00 PM):
+Avocado Vegetable Taco 1 serving(s)
Apples, Raw (Apples, raw, with skin) 1 small (2-1/2 dia) (approx 4 per lb)
Strawberries, raw 1/2 cup(s), halves
Dinner (6:00 PM):
+Vibrant Veggie Pizza 2 serving(s)
Ice creams, vanilla, light 1/4 cup(s)

Page: 4
Date: 7/8/2020
Day 4:
Controlled Carb Gourmet Bagels - High Fiber Rye 1 1/2 serving(s)
Nonfat Milk (Milk, nonfat, fluid, protein fortified, with added vitamin A 1/2 cup(s)
(fat free and skim))
Cheese, cream, low fat 1/2 tbsp(s)
Lunch (12:00 PM):
+Tuna Salad Sandwich Low Sodium 1/2 serving(s)
Dinner (6:00 PM):
+Garlic Salmon Fillets 1 serving(s)
Puddings, KRAFT, JELL-O Brand Fat Free Pudding Snacks 1 serving(s)
Chocolate, ready-to-eat

Page: 5
Date: 7/8/2020
Day 5:
Fage Total 2% Yogurt- Plain 1 container(s) (5.3 oz per container)
Lunch (12:00 PM):
+Chicken Salad 2 serving(s)
Dinner (6:00 PM):
+Moroccan-Rubbed Grilled Steak & Sweet Potatoes 1 serving(s)
+Sauteed Squash 1 serving(s)

Page: 6
Date: 7/8/2020
Day 6:
Smart Balance Light Buttery Spread 2 tsp(s)
Lunch (12:00 PM):
+Turkey Sandwich Low Sodium 1 serving(s)
Dinner (6:00 PM):
+Spaghetti Primavera with Shrimp - Low Sodium 1 1/2 serving(s)
+Broccoli with Caramelized Onions & Pine Nuts 1/2 serving(s)

Page: 7
Date: 7/8/2020
Day 7:
+Breakfast Taco Low Sodium 1 serving(s)
Lunch (12:00 PM):
Tomatoes (Tomatoes, red, ripe, raw, November thru May average) 1 cup(s) cherry tomatoes
+Cucumber Hummus Sandwich 1 serving(s)
Dinner (6:00 PM):
+Cod with Pesto Vegetables 1 serving(s)

Page: 1
Date: 7/8/2020
Calories Fat Carbohydrates Protein Sat. Fat Cholesterol Fiber Sodium

Day 1: (kCal) (grams) (grams) (grams) (grams) (grams) (grams) (mgs)
Strawberries, raw 1 cup(s), halves 48.6 0.5 11.7 1 0 0 3 1.5
Controlled Carb Gourmet Bagels - High 2 serving(s) 160 5 22 8 0 0 14 140
Fiber Rye
Peanut butter, smooth style, without salt 2 tsp(s) 62.7 5.4 2.1 2.7 1.1 0 0.6 1.8
Meal Total: 271 11 36 12 1 0 18 143
Lunch (12:00 PM):
+Black Bean Quesadillla 1 1/2 serving(s) 287.4 9.2 41 12.3 4.8 21.2 7.5 38.7
Garden Salad 2 cup(s) 11.2 0.1 2.2 0.9 0 0 1.1 6.7
Salad dressing, italian dressing, reduced 1 tbsp(s) 11.4 1 0.7 0.1 0.1 0.9 0 4.5
fat, without salt
Meal Total: 310 10 44 13 5 22 9 50
Dinner (6:00 PM):
+Beef and Veggie Stir-Fry 1 1/2 serving(s) 486 28.1 19.9 38.3 9.6 79.9 4.3 377.6
Meal Total: 486 28 20 38 10 80 4 378
+ Indicates Item has Recipe Total Nutritional Values: 1067 49 100 63 16 102 31 571

N/A = Nutritional Information Not Available
Page: 2
Date: 7/8/2020

Udis Gluten Free Granola- Au Naturel 1/4 cup(s) 120 4 19 3 0 0 3 0
Fage Total 2% Yogurt- Plain 5.3 oz 98.4 3 6.1 12.9 2.3 7.6 0 49.2
Meal Total: 267 7 37 17 2 8 6 51
Lunch (12:00 PM):
Squash, summer, all varieties, cooked, 1 cup(s), sliced 36 0.6 7.8 1.6 0.1 0 2.5 1.8
boiled, drained, without salt
Spaghetti, whole-wheat, cooked 2/3 cup(s) 114.6 0.5 24.5 4.9 0.1 0 4.2 2.8
Cheese, parmesan, low sodium 1 tbsp(s) 22.5 1.5 0.2 2.1 1 4 0 3.2
Sauce, pasta, spaghetti/marinara, ready- 1 serving(s) (1/2 cup 111.4 3.4 17.6 2.3 0.9 2.6 3.3 38.4
to-serve, low sodium per serving)
Meal Total: 284 6 50 11 2 7 10 46
Dinner (6:00 PM):
Beans, snap, green, frozen, cooked, 2 cup(s) 75.6 0.5 17.4 4 0.1 0 8.1 2.7
boiled, drained without salt
+Garlic Chicken Breast 1 serving(s) 271.1 6.1 0.5 50.2 1.3 151 0 274
Rice, brown, medium-grain, cooked 1/2 cup(s) 109.2 0.8 22.9 2.3 0.2 0 1.8 1
Meal Total: 456 7 41 56 2 151 10 278

Page: 3
Date: 7/8/2020

Oranges, raw, navels 1 fruit(s) (2-7/8 dia) 68.6 0.2 17.6 1.3 0 0 3.1 1.4
Food for Life Ezekial 4:9 Breads - Low 1 slice(s) 80 0.5 15 4 0 0 3 0
Sodium Sprouted Grain
Egg, whole, cooked, hard-boiled 1 large 77.5 5.3 0.6 6.3 1.6 212 0 62
Smart Balance Light Buttery Spread 1 tbsp(s) 45 5 0 0 1.5 0 0 90
Meal Total: 271 11 33 12 3 212 6 153
Lunch (12:00 PM):
+Avocado Vegetable Taco 1 serving(s) 193.9 6.8 29.3 5.7 0.6 0 7.1 441.4
Apples, Raw (Apples, raw, with skin) 1 small (2-1/2 dia) 55.1 0.2 14.6 0.3 0 0 2.5 1.1
(approx 4 per lb)
Strawberries, raw 1/2 cup(s), halves 24.3 0.2 5.8 0.5 0 0 1.5 0.8
Meal Total: 273 7 50 7 1 0 11 443
Dinner (6:00 PM):
fat, without salt
+Vibrant Veggie Pizza 2 serving(s) 398 18.3 42.3 20.1 7.3 23 8.2 593.3
Ice creams, vanilla, light 1/4 cup(s) 59.4 1.6 9.7 1.6 1 8.9 0.1 24.4
Meal Total: 480 21 55 23 8 33 9 629

Page: 4
Date: 7/8/2020

(approx 4 per lb)
Controlled Carb Gourmet Bagels - High 1 1/2 serving(s) 120 3.8 16.5 6 0 0 10.5 105
Fiber Rye
Nonfat Milk (Milk, nonfat, fluid, protein 1/2 cup(s) 50.4 0.3 6.8 4.9 0.2 2.5 0 72.6
fortified, with added vitamin A (fat free and
skim))
Cheese, cream, low fat 1/2 tbsp(s) 15.1 1.1 0.6 0.6 0.7 4.1 0 35.2
Meal Total: 241 5 39 12 1 7 13 214
Lunch (12:00 PM):
+Tuna Salad Sandwich Low Sodium 1/2 serving(s) 166.4 3.4 18.8 15 0.5 15.4 3.2 143.9
Meal Total: 284 4 48 17 1 15 9 147
Dinner (6:00 PM):
+Garlic Salmon Fillets 1 serving(s) 199.6 7.8 14.1 19.4 1.1 44.2 3.4 82.5
Puddings, KRAFT, JELL-O Brand Fat Free 1 serving(s) 101.7 0.5 22.7 2.8 0.3 2.3 0.9 192.1
Pudding Snacks Chocolate, ready-to-eat
Beans, snap, green, frozen, cooked, 2 cup(s) 75.6 0.5 17.4 4 0.1 0 8.1 2.7
Meal Total: 486 9 77 29 2 46 14 278

Page: 5
Date: 7/8/2020

Fage Total 2% Yogurt- Plain 1 container(s) (5.3 oz 98.8 3 6.1 12.9 2.3 7.6 0 49.4
per container)
Udis Gluten Free Granola- Au Naturel 1/4 cup(s) 120 4 19 3 0 0 3 0
Meal Total: 287 7 43 17 2 8 6 51
Lunch (12:00 PM):
+Chicken Salad 2 serving(s) 229.3 7.7 17.8 22.2 1.3 54.4 5.1 220.1
Meal Total: 278 8 30 23 1 54 8 222
Dinner (6:00 PM):
+Moroccan-Rubbed Grilled Steak & Sweet 1 serving(s) 355.8 15.9 17.4 34.8 4.7 82.7 2.9 382.9
Potatoes
+Sauteed Squash 1 serving(s) 41.2 0.8 7.6 2.9 0.2 0 2.5 12.2
Rice, brown, medium-grain, cooked 1/3 cup(s) 72.1 0.5 15.1 1.5 0.1 0 1.2 0.6
Meal Total: 469 17 40 39 5 83 7 396

Page: 6
Date: 7/8/2020

(approx 4 per lb)
Food for Life Ezekial 4:9 Breads - Low 1 slice(s) 80 0.5 15 4 0 0 3 0
Smart Balance Light Buttery Spread 2 tsp(s) 30 3.3 0 0 1 0 0 59.9
Egg, whole, cooked, hard-boiled 1 large 77.5 5.3 0.6 6.3 1.6 212 0 62
Meal Total: 243 9 30 11 3 212 6 123
Lunch (12:00 PM):
+Turkey Sandwich Low Sodium 1 serving(s) 223.6 5.6 19.1 22.5 1.2 38.3 4.7 546.6
fat, without salt
Meal Total: 246 7 22 23 1 39 6 558
Dinner (6:00 PM):
+Spaghetti Primavera with Shrimp - Low 1 1/2 serving(s) 454.8 15.6 54.9 28.6 2.3 129.2 1.5 375.2
Sodium
+Broccoli with Caramelized Onions & Pine 1/2 serving(s) 57.8 3.6 5.8 2.2 0.3 0 1.9 91.6
Nuts
Meal Total: 513 19 61 31 3 129 3 467

Page: 7
Date: 7/8/2020

+Breakfast Taco Low Sodium 1 serving(s) 256.1 12.1 23.4 13.1 3.1 221.7 4 547.1
Meal Total: 256 12 23 13 3 222 4 547
Lunch (12:00 PM):
Tomatoes (Tomatoes, red, ripe, raw, 1 cup(s) cherry 31.3 0.5 6.9 1.3 0.1 0 1.6 13.4
November thru May average) tomatoes
+Cucumber Hummus Sandwich 1 serving(s) 272.2 7.1 40.7 13.5 0.9 0 10.3 245.8
Meal Total: 303 8 48 15 1 0 12 259
Dinner (6:00 PM):
+Cod with Pesto Vegetables 1 serving(s) 263 10.8 17.6 24.5 1.6 41.9 3.5 640.5
fat, without salt
(approx 4 per lb)
Meal Total: 450 13 58 28 2 43 9 654

Page: 1
1000 Calorie - Low Sodium with Micronutrient Information
Date: 7/8/2020
Sugars Iron Vit. A Zinc Calcium Selenium Mag.(Mg) Pot.(K)

Day 1: (grams) (mg) (mcg) (mg) (mg) (mcg) (mg) (mg)
Strawberries, raw 1 cup(s), halves 7.4 0.6 1.5 0.2 24.3 0.6 19.8 232.6
Controlled Carb Gourmet Bagels - High 2 serving(s) 0 N/A N/A N/A 80 N/A N/A N/A
Fiber Rye
Peanut butter, smooth style, without salt 2 tsp(s) 1 0.2 0 0.3 4.6 0.6 16.4 69.2
Meal Total: 8 1 2 1 109 1 36 302
Lunch (12:00 PM):
+Black Bean Quesadillla 1 1/2 serving(s) 0.7 1.8 61.2 2 216.8 7.9 82 309.6
Garden Salad 2 cup(s) N/A N/A N/A N/A N/A N/A N/A N/A
Salad dressing, italian dressing, reduced 1 tbsp(s) 0.7 0.1 0.2 0 1.3 1.2 0.6 12.8
fat, without salt
Meal Total: 1 2 61 2 218 9 83 322
Dinner (6:00 PM):
+Beef and Veggie Stir-Fry 1 1/2 serving(s) 4.2 3.7 270.5 6.5 69.4 39.4 63.2 773.6
Meal Total: 4 4 271 7 69 39 63 774

Page: 2
Date: 7/8/2020

Udis Gluten Free Granola- Au Naturel 1/4 cup(s) 5 1.1 0 N/A 0 N/A N/A N/A
Fage Total 2% Yogurt- Plain 5.3 oz 6.1 0 75.7 N/A 151.4 N/A N/A N/A
Meal Total: 18 2 77 0 176 1 20 233
Lunch (12:00 PM):
Squash, summer, all varieties, cooked, 1 cup(s), sliced 4.7 0.6 19.8 0.7 48.6 0.4 43.2 345.6
boiled, drained, without salt
Spaghetti, whole-wheat, cooked 2/3 cup(s) 0.7 1 0 0.7 13.9 23.9 27.7 40.7
Cheese, parmesan, low sodium 1 tbsp(s) 0 0 6.2 0.2 68.8 1.2 2.6 5.4
Sauce, pasta, spaghetti/marinara, ready- 1 serving(s) (1/2 cup 11.3 0.9 48.6 0.7 28.2 1.4 26.9 404.5
to-serve, low sodium per serving)
Meal Total: 17 3 75 2 159 27 100 796
Dinner (6:00 PM):
Beans, snap, green, frozen, cooked, 2 cup(s) 3.3 1.8 75.6 0.6 113.4 1.1 51.3 429.3
+Garlic Chicken Breast 1 serving(s) 0 0.9 21.2 1.4 14.3 75.7 61.7 878.8
Rice, brown, medium-grain, cooked 1/2 cup(s) N/A 0.5 0 0.6 9.8 N/A 42.9 77
Meal Total: 3 3 97 3 137 77 156 1385

Page: 3
Date: 7/8/2020

Oranges, raw, navels 1 fruit(s) (2-7/8 dia) 11.9 0.2 16.8 0.1 60.2 0 15.4 232.4
Food for Life Ezekial 4:9 Breads - Low 1 slice(s) N/A N/A N/A N/A N/A N/A N/A 75
Egg, whole, cooked, hard-boiled 1 large 0.6 0.6 74.5 0.5 25 15.4 5 63
Smart Balance Light Buttery Spread 1 tbsp(s) N/A N/A N/A N/A N/A N/A N/A N/A
Meal Total: 12 1 91 1 85 15 20 370
Lunch (12:00 PM):
+Avocado Vegetable Taco 1 serving(s) 2.7 1.6 66.4 0.4 21.9 0.3 18.4 297.7
Apples, Raw (Apples, raw, with skin) 1 small (2-1/2 dia) 11 0.1 3.2 0 6.4 0 5.3 113.4
(approx 4 per lb)
Strawberries, raw 1/2 cup(s), halves 3.7 0.3 0.8 0.1 12.2 0.3 9.9 116.3
Meal Total: 17 2 70 1 40 1 34 527
Dinner (6:00 PM):
fat, without salt
+Vibrant Veggie Pizza 2 serving(s) 2.3 1 205.9 1.6 339.5 7.4 36.9 347.6
Ice creams, vanilla, light 1/4 cup(s) 7.3 0.1 42.2 0.2 53.1 0.7 4.6 68.6
Meal Total: 10 1 248 2 394 9 42 429

Page: 4
Date: 7/8/2020

(approx 4 per lb)
Controlled Carb Gourmet Bagels - High 1 1/2 serving(s) 0 N/A N/A N/A 60 N/A N/A N/A
Fiber Rye
Nonfat Milk (Milk, nonfat, fluid, protein 1/2 cup(s) N/A 0.1 75 0.6 175.9 3 19.7 223.9
fortified, with added vitamin A (fat free and
skim))
Cheese, cream, low fat 1/2 tbsp(s) 0.4 0 12.1 0 11.1 0.3 0.6 18.5
Meal Total: 11 0 90 1 253 3 26 356
Lunch (12:00 PM):
+Tuna Salad Sandwich Low Sodium 1/2 serving(s) 2.5 0.8 25.4 0.4 7.5 34.2 13.3 207.9
Meal Total: 22 2 44 1 92 35 48 673
Dinner (6:00 PM):
+Garlic Salmon Fillets 1 serving(s) 8.6 1.4 298.3 0.9 68 42 39.7 654.7
Puddings, KRAFT, JELL-O Brand Fat Free 1 serving(s) 17.3 0.6 N/A N/A 89.3 N/A N/A 235
Pudding Snacks Chocolate, ready-to-eat
Beans, snap, green, frozen, cooked, 2 cup(s) 3.3 1.8 75.6 0.6 113.4 1.1 51.3 429.3
Meal Total: 29 4 374 2 280 43 134 1396

Page: 5
Date: 7/8/2020

Fage Total 2% Yogurt- Plain 1 container(s) (5.3 oz 6.1 0 76 N/A 152 N/A N/A N/A
per container)
Udis Gluten Free Granola- Au Naturel 1/4 cup(s) 5 1.1 0 N/A 0 N/A N/A N/A
Meal Total: 23 1 93 0 212 0 15 232
Lunch (12:00 PM):
+Chicken Salad 2 serving(s) 9.6 2 381.4 1.2 97.9 28.5 65.8 924.2
Meal Total: 17 3 383 1 122 29 86 1157
Dinner (6:00 PM):
+Moroccan-Rubbed Grilled Steak & Sweet 1 serving(s) 5.6 3.3 599.5 6.3 66 36.7 49.4 661
Potatoes
+Sauteed Squash 1 serving(s) 5.7 0.9 23.7 0.7 36.8 0.5 41.5 619.7
Rice, brown, medium-grain, cooked 1/3 cup(s) N/A 0.3 0 0.4 6.4 N/A 28.3 50.8
Meal Total: 11 4 623 7 109 37 119 1332

Page: 6
Date: 7/8/2020

(approx 4 per lb)
Food for Life Ezekial 4:9 Breads - Low 1 slice(s) N/A N/A N/A N/A N/A N/A N/A 75
Smart Balance Light Buttery Spread 2 tsp(s) N/A N/A N/A N/A N/A N/A N/A N/A
Egg, whole, cooked, hard-boiled 1 large 0.6 0.6 74.5 0.5 25 15.4 5 63
Meal Total: 12 1 78 1 31 15 10 251
Lunch (12:00 PM):
+Turkey Sandwich Low Sodium 1 serving(s) 1.5 0.9 86.4 1.4 17.3 22.1 24.9 342.4
fat, without salt
Meal Total: 2 1 87 1 19 23 25 355
Dinner (6:00 PM):
+Spaghetti Primavera with Shrimp - Low 1 1/2 serving(s) 0.1 6 133.8 2.8 126.1 80.9 140.7 513.4
Sodium
+Broccoli with Caramelized Onions & Pine 1/2 serving(s) 1.9 0.7 17.1 0.5 35.7 1.5 21.5 216.5
Nuts
Meal Total: 2 7 151 3 162 82 162 730

Page: 7
Date: 7/8/2020

+Breakfast Taco Low Sodium 1 serving(s) 1.1 1.9 89.8 0.8 44 17.7 9.4 120
Meal Total: 1 2 90 1 44 18 9 120
Lunch (12:00 PM):
Tomatoes (Tomatoes, red, ripe, raw, 1 cup(s) cherry N/A 0.7 46.2 0.1 7.4 0.6 16.4 330.8
November thru May average) tomatoes
+Cucumber Hummus Sandwich 1 serving(s) 0.7 1.9 112.3 1.2 38.7 1.9 51.7 388.9
Meal Total: 1 3 158 1 46 2 68 720
Dinner (6:00 PM):
+Cod with Pesto Vegetables 1 serving(s) 7.5 2.5 82.2 1.1 77.2 42.4 77.9 1046.4
fat, without salt
(approx 4 per lb)
Meal Total: 19 3 86 2 95 44 127 1250

Page: 1
Avocado Vegetable Taco Date: 7/8/2020
This recipe makes 6 tacos.

This recipe makes 6 servings.
1 Serving = 1 taco.
Ingredients:
Alvarado Street Bakery Tortillas - Sprouted Wheat Tortillas, Fajita 6 tortilla(s)
Size
Arugula, raw 1 cup(s)
Avocados, raw, California 1 fruit without skin and seeds
Peppers, sweet, red, raw 1 1/4 cup(s), chopped
Sauce, LA VICTORIA, LA VICTORIA Salsa Picante, Medium 1 cup(s)
Spinach, raw 1/2 cup(s)
Tomatoes, yellow, raw 1 cup(s), chopped
Instructions:
1. Chop peppers, arugula, tomatoes, spinach and avocado
2. Place 2 tablespoons salsa on each tortilla and divide vegetable mixture evenly between tortillas
Nutrition Information for 1 Serving:


Page: 1
Beef and Veggie Stir-Fry Date: 7/8/2020
This recipe makes 4 cups.

1 Serving = 1 cup.
Ingredients:
Mixed Vegetables - Frozen 1 package (10 oz)
Olive Oil 1 tbsp(s)
Sauce, NESTLE, LJ MINOR Teriyaki Sauce, ready-to-serve 1/4 cup(s)
Top Sirloin 16 oz
Instructions:
Microwave bag of vegetables on high for approximately 3 minutes.
Let stand 1 minute then carefully remove.
Slice beef into bite size pieces.
Heat oil in a large skillet or wok over medium-high heat. Add beef and
stir-fry to desired doneness.
Add vegetables.
Stir for 1 minute, remove from heat and stir in teriyaki sauce.
Tip:
A Spicy Thai peanut sauce may be substituted for teriyaki sauce.


Page: 1
Black Bean Quesadillla Date: 7/8/2020
This recipe makes 2 quesadillas.

1 Serving = 1 quesadilla.
Ingredients:
Black Beans Cooked without salt 1/4 cup(s)
Cheddar Cheese Low Sodium 1/4 cup(s), shredded
Corn Tortillas 4 tortilla(s) medium (approx 6 dia)
Tomatoes 1/8 cup(s), chopped or sliced
Instructions:
1. Preheat non-stick sautee pan on med-high heat
2. Combine beans, cheese and tomatoes
3. Divide bean mixture between 2 tortillas and top each one with an additional tortilla.
4. Grill on both sides until cheese is melted and tortillas are lightly browned on both sides.


Page: 1
Breakfast Taco Low Sodium Date: 7/8/2020
This recipe makes 2 tacos.

1 Serving = 1 taco.
Ingredients:
Alvarado Street Bakery Tortillas - Sprouted Wheat Tortillas, Fajita 2 tortilla(s)
Size
Egg, whole, cooked, scrambled 2 large
Pork, cured, bacon, cooked, broiled, pan-fried or roasted 2 medium slice(s), cooked (raw product
packed 20/lb)
Instructions:
Roll 1/4 cup cooked egg and one slice precooked bacon in each flour tortilla. Heat in microwave for 10-15 seconds. Serve hot.
Tip:
Microwave scrambled eggs.

Use egg substitute to lower cholesterol content of meal.

Page: 1
Broccoli with Caramelized Onions & Date: 7/8/2020
Pine Nuts

1 Serving = 1 cup.
Ingredients:
Black Pepper 1 tsp(s)
Broccoli, raw 5 cup(s), chopped
Nuts, pine nuts, dried 3 tbsp(s)
Olive Oil 2 tsp(s)
Onions, raw 1 medium (2-1/2 dia)
Salt 1/4 tsp(s)
Vinegar, Balsamic 2 tsp(s)
Instructions:
1.Toast pine nuts in a medium dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3
minutes. Transfer to a small bowl to cool.
2.Add oil to the pan and heat over medium heat. Add onion and salt; cook, stirring occasionally, adjusting heat as necessary, until
soft and golden brown, 15 to 20 minutes.
3.Meanwhile, steam broccoli until just tender, 4 to 6 minutes. Transfer to a large bowl. Add the nuts, onion, vinegar and pepper;
toss to coat. Serve immediately.


Page: 1
Chicken Salad Date: 7/8/2020

1 Serving = 1/2 cup.
Ingredients:
Black Pepper 1/4 tsp(s)
Chicken Breast - No Skin Raw 6 oz
Chicken Broth 1/4 cup(s)
Garlic, raw 3 clove(s) (minced)
Lettuce, green leaf, raw 1 cup(s), shredded
Olive Oil 2 tsp(s)
Peppers, sweet, red, raw 2 cup(s), chopped
Rosemary, fresh 1 tsp(s)
Vinegar, Red Wine 1 tbsp(s)
Water 1/4 cup(s)
Instructions:
Rub chicken with one-third of the garlic. Marinate in refrigerator for approximately one hour.
Preheat the oven to 400 degrees F.
To make dressing: Chop onions and rosemary. Combine red peppers, onion, remaining garlic and olive oil. Roast 25 minutes
then stir in broth, rosemary and 1/4 cup of water.
Cover with foil and roast until tender about 20 more minutes. Transfer to a food processor when slightly cooled. Add the red-wine
vinegar and half of pepper and puree.
Spray a nonstick skillet with nonstick cooking spray; heat. Sauté the chicken until golden, approximately 4-5 minutes; sprinkle
with pepper. Turn the chicken; sauté until cooked through, about 4 more minutes.
Transfer to cutting board and let stand 10 minutes.
Slice chicken.
On a large plate combine the lettuce and arugula; top with the chicken and dressing.


Page: 1
Cod with Pesto Vegetables Date: 7/8/2020
This recipe makes 4 fillets.

1 Serving = 1 fillet.
Ingredients:
Black Pepper 1 tsp(s)
Classico Basil Pesto 3 tbsp(s)
Fish, cod, Pacific, raw 16 oz
Leeks, (bulb and lower leaf-portion), raw 3 leek(s)
Olive Oil 2 tsp(s)
Salt 1/2 tsp(s)
Squash, summer, all varieties, raw 3 small
Zucchini 3 small
Instructions:
1 .Preheat grill
2. Divide cod into four 4 oz. portions and brush cod with olive oil and sprinkle with salt and pepper
3. Slice zucchini, Squash and leeks.
4. Grill cod until internal temperature reaches 140° (depending upon thickness about 3 minutes a side)
5. While cod is grilling, in a heated non-stick sauté pan, combine squash, zucchini, leeks and pesto and sauté until just tender.
6. Serve grilled cod immediately with sautéed vegetables


Page: 1
Cucumber Hummus Sandwich Date: 7/8/2020
This recipe makes 1 sandwich.

1 Serving = 1 sandwich.
Ingredients:
Cucumber, with peel, raw 1/4 cup(s) slices
Hummus, commercial, gluten free 1/4 cup(s)
Lettuce, green leaf, raw 3 leaves
Instructions:
1. Spread both slices of bread with hummus.
2. Place cucumber slices and lettuce between bread slices.


Page: 1
Garlic Chicken Breast Date: 7/8/2020
This recipe makes 4 breasts.

1 Serving = 1 breast.
Ingredients:
Chicken Breast - No Skin Raw 4 breast, bone and skin removed (8 oz)
Garlic, raw 2 tsp(s)
Instructions:
Preheat oven to 375° F.
Mince garlic.
Rinse chicken and dry. Place on a baking sheet. Spread 1/2 teaspoon of garlic onto each breast.
Bake, uncovered, for 30 minutes until internal temperature of 180° F has been reached.


Page: 1
Garlic Salmon Fillets Date: 7/8/2020
This recipe makes 4 fillets.

1 Serving = 1 fillet.
Ingredients:
Black Pepper 1/4 tsp(s)
Garlic, raw 4 clove(s) (minced)
Green Onions 1/2 cup(s), chopped
Ground Oregano 1/2 tsp(s)
Mushrooms, white, raw 2 cup(s), pieces or slices
Olive Oil 4 tsp(s)
Orange zest 2 tsp(s)
Oranges 2 fruit (2-5/8 dia)
Carrots, raw 1 cup(s), strips or slices
Salmon - Raw 4 fillet (3 oz)
Instructions:
Preheat oven to 350° F.
In a small saucepan cook carrots, covered, in a small amount of boiling water for approximately 2 minutes. Drain and set aside.
In a large bowl combine carrots, mushrooms, green onions, orange peel, oregano, garlic, and 1/4 teaspoon pepper; toss gently to
combine.
Prepare 4 - 24-inch pieces of heavy foil. Fold each piece of foil in half to make four 18x12-inch pieces.
Divide vegetables and place vegetables in center of foil.
Place a 3 ounce piece of salmon on top of each portion of vegetables. Drizzle 1 teaspoon of the oil over each piece of salmon.
Sprinkle each lightly with additional pepper; top with orange slices.
Bring together 2 opposite edges of foil and seal with a double fold.
Fold remaining ends to completely enclose the food, allowing space for steam to build.
Place the foil packets in a single layer on a baking pan.
Bake salmon for approximately 30 minutes or until carrots are tender and fish is flaky.
Open slowly to allow steam to escape.
Tip:
For extra flavor add a sprig of fresh oregano to each foil packet.

Page: 1
Moroccan-Rubbed Grilled Steak & Date: 7/8/2020
Sweet Potatoes

1 Serving = 1 serving.
Ingredients:
Beef, top sirloin, steak, separable lean and fat, trimmed to 0 fat, all 16 oz
grades, cooked, broiled
Cayenne Pepper 1/2 tsp(s)
Cinnamon 1/2 tsp(s)
Coriander Seed 1/2 tsp(s)
Cumin Seed (ground) 1 tsp(s)
Ground Ginger 1 tsp(s)
Oil, corn and canola 4 tsp(s)
Salt 1/2 tsp(s)
Spices, allspice, ground 1 tsp(s)
Sweet potato, cooked, boiled, without skin 2 medium
Instructions:
1.Preheat grill to high.
2. Skin and chop sweet potato. Boil until soft.
3.Combine allspice, cumin, ginger, salt, cinnamon, coriander and cayenne in a small bowl. Sprinkle steaks with 4 1/2 teaspoons
of the spice mixture. Toss sweet potatoes and onion with canola oil, orange zest and the remaining spice mixture.
4.To make each sweet potato packet, lay 2 24-inch sheets of foil on top of each other (the double layers will help protect the
ingredients from burning); generously coat the top piece with cooking spray. Spread half of the sweet potato mixture in the center
of the foil in a thin layer. Bring the short ends of foil together, fold over and pinch to seal. Pinch the seams together along the
sides to seal the packet. Repeat with two more sheets of foil and the remaining sweet potato mixture.
5.Place the sweet potato packets on the hottest part of the grill and cook. Switch position of the packets on the grill halfway
through cooking, 5 minutes per side. Place the steaks in the front or back and cook, turning once, about 3 to 4 minutes per side
for medium-rare. Transfer the steaks to plates and let rest while the sweet potato packets finish cooking. Open the sweet potato
packets (be careful of steam) and serve alongside the steaks.


Page: 1
Sauteed Squash Date: 7/8/2020

1 Serving = 2 cup(s).
Ingredients:
No Stick cooking spray, Wesson 2 spray(s)
Squash, summer, all varieties, raw 2 cup(s), sliced
Zucchini 2 cup(s), chopped
Instructions:
Heat a non-stick skillet coated with cooking spray over medium heat. Add fresh chopped squash and zucchini, stir to coat. Cook
until vegetables are tender and heated through. Serve.
Tip:
Salt and black pepper to taste.


Page: 1
Spaghetti Primavera with Shrimp - Date: 7/8/2020
Low Sodium
This recipe makes 4 serving.

1 Serving = 1 serving.
Ingredients:
Basil, fresh 1/4 cup(s)
Broccoli, flower clusters, raw 1 1/2 cup(s) flowerets
Crushed Red Pepper (Spices, pepper, red or cayenne) 1/4 tsp(s)
Garlic, raw 1 1/2 clove(s) (minced)
Lemon zest 2 tsp(s)
Olive Oil 2 tbsp(s)
Olives, ripe, canned (small-extra large) 16 large
Shrimp, Raw 8 oz
Spaghetti, whole-wheat, dry 6 oz
Tomatoes 1/2 cup(s) cherry tomatoes
Instructions:
1. Cook pasta according to package directions. Add shrimp and broccoli during last few minutes of cooking.
2. Cut cherry tomatoes in half.
3. In small bowl, combine tomatoes with remaining ingredients, toss to blend thoroughly.
4. Drain pasta mixture and place in shallow bowl. Top with tomato mixture and toss gently, yet thoroughly to blend.


Page: 1
Tuna Salad Sandwich Low Sodium Date: 7/8/2020

Ingredients:
Lettuce, green leaf, raw 1 leaf(s)
Light Mayonnaise 1 tbsp(s)
Pickle relish, sweet 1 tbsp(s)
Tomatoes 1 slice(s), thin/small
Tuna in Water Unsalted 3 oz
Instructions:
1. Drain tuna.
2. Combine tuna, mayonnaise, and relish and mix.
3. Spread tuna mixture on bread with lettuce leaf and tomato slice.


Page: 1
Turkey Sandwich Low Sodium Date: 7/8/2020

Ingredients:
Kangaroo Whole Wheat Pita Pockets 1 pocket(s)
Light Mayonnaise 1/2 tbsp(s)
Roasted Turkey Breast 3 oz
Tomatoes 2 slice(s), medium (1/4 thick)
Instructions:
Stuff Pita bread with turkey, lettuce, tomato. Add mayo inside pita as desired


Page: 1
Vibrant Veggie Pizza Date: 7/8/2020
This recipe makes 8 slices.

1 Serving = 1 slice.
Ingredients:
Boboli 100% Whole Wheat 12 inch Thin Pizza Crust 1 pizza crust(s)
Cayenne Pepper 1 tsp(s)
Cheese, mozzarella, part skim milk, low moisture 6 oz
Green Bell Pepper 1/2 large (2-1/4 per lb, approx 3-3/4 long, 3
dia)
Italian Seasoning 1 tsp(s)
Olive Oil 1 2/3 tbsp(s)
Onions, raw 1/2 medium (2-1/2 dia)
Peppers, sweet, red, raw 1/2 large (2-1/4 per lb, approx 3-3/4 long, 3
dia)
Spinach, raw 1/4 package (10 oz)
Tomatoes 1 small whole (2-2/5 dia)
Yellow Bell Pepper 1/2 pepper, large (3-3/4 long, 3 dia)
Instructions:
Preheat the oven to 350 degrees (F). Spread olive oil on the dough pizza crust with brush. In a skillet, mix all veggies (except
spinach), seasonings and remaining olive oil. Cook on medium heat until tender. Add spinach at the end and cook until spinach
barely wilts (about 2 min).
Layer pizza by placing thinly sliced mozzarella on crust. Then spoon the veggies (1 inch from sides) on top of cheese. Bake for
about 10 min. or until the crust is golden and cheese is melted. Check the bottom to be sure the crust is baked completely. Let
cool and serve
Tip:
Do not pile the veggies high in the middle to avoid under cooking at the center

Page: 1
Shopping List Date: 7/8/2020
Plan Name: 1000 Calorie - Low Sodium

Food (Baked Products) Amount
Alvarado Street Bakery Tortillas - Sprouted Wheat Tortillas, Fajita Size 8 tortilla(s)
Boboli 100% Whole Wheat 12 inch Thin Pizza Crust 1 pizza crust(s)
Controlled Carb Gourmet Bagels - High Fiber Rye 3 1/2 serving(s)
Corn Tortillas 4 tortilla(s) medium (approx 6 dia)
Food (Beef Products) Amount
Beef, top sirloin, steak, separable lean and fat, trimmed to 0 fat, all grades, 16 oz
cooked, broiled
Top Sirloin 16 oz
Food (Beverages) Amount
Water 1/4 cup(s)
Food (Cereal Grains and Pasta) Amount
Rice, brown, medium-grain, cooked 1.83 cup(s)
Spaghetti, whole-wheat, cooked 2/3 cup(s)
Spaghetti, whole-wheat, dry 6 oz
Food (Dairy and Egg Products) Amount
Cheddar Cheese Low Sodium 1/4 cup(s), shredded
Cheese, cream, low fat 1/2 tbsp(s)
Cheese, mozzarella, part skim milk, low moisture 6 oz
Cheese, parmesan, low sodium 1 tbsp(s)
Egg, whole, cooked, scrambled 2 large
Fage Total 2% Yogurt- Plain 1 container(s) (5.3 oz per container)
Fage Total 2% Yogurt- Plain 5.3 oz
Nonfat Milk 1/2 cup(s)
Food (Fats and Oils) Amount
Light Mayonnaise 1 1/2 tbsp(s)
No Stick cooking spray, Wesson 2 spray(s)
Oil, corn and canola 4 tsp(s)
Olive Oil 4 2/3 tbsp(s)
Olive Oil 10 tsp(s)
Smart Balance Light Buttery Spread 1 tbsp(s)
Smart Balance Light Buttery Spread 2 tsp(s)
Food (Finfish and Shellfish Products) Amount
Fish, cod, Pacific, raw 16 oz
Salmon - Raw 4 fillet (3 oz)
Shrimp, Raw 8 oz
Tuna in Water Unsalted 3 oz
Food (Fruits and Fruit Juices) Amount

Page: 2

Food (Fruits and Fruit Juices) Amount
Apples, Raw 4 small (2-1/2 dia) (approx 4 per lb)
Avocados, raw, California 1 fruit without skin and seeds
Lemon zest 2 tsp(s)
Olives, ripe, canned (small-extra large) 16 large
Oranges 2 fruit (2-5/8 dia)
Strawberries, raw 4 1/2 cup(s), halves
Food (Legumes and Legume Products) Amount
Black Beans Cooked without salt 1/4 cup(s)
Hummus, commercial, gluten free 1/4 cup(s)
Peanut butter, smooth style, without salt 2 tsp(s)
Food (Meals, Entrees, and Sidedishes) Amount
Kangaroo Whole Wheat Pita Pockets 1 pocket(s)
Food (Nut and Seed Products) Amount
Nuts, pine nuts, dried 3 tbsp(s)
Food (Pork Products) Amount
Pork, cured, bacon, cooked, broiled, pan-fried or roasted 2 medium slice(s), cooked (raw product
packed 20/lb)
Food (Poultry Products) Amount
Chicken Breast - No Skin Raw 4 breast, bone and skin removed (8 oz)
Chicken Breast - No Skin Raw 6 oz
Roasted Turkey Breast 3 oz
Food (Soups, Sauces, and Gravies) Amount
Chicken Broth 1/4 cup(s)
Classico Basil Pesto 3 tbsp(s)
Sauce, LA VICTORIA, LA VICTORIA Salsa Picante, Medium 1 cup(s)
Sauce, NESTLE, LJ MINOR Teriyaki Sauce, ready-to-serve 1/4 cup(s)
Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium 1 serving(s) (1/2 cup per serving)
Food (Spices and Herbs) Amount
Basil, fresh 1/4 cup(s)
Black Pepper 2 1/2 tsp(s)
Cayenne Pepper 1 1/2 tsp(s)
Cinnamon 1/2 tsp(s)
Coriander Seed 1/2 tsp(s)
Crushed Red Pepper (Spices, pepper, red or cayenne) 1/4 tsp(s)
Cumin Seed (ground) 1 tsp(s)
Ground Ginger 1 tsp(s)
Ground Oregano 1/2 tsp(s)
Italian Seasoning 1 tsp(s)

Page: 3

Food (Spices and Herbs) Amount
Rosemary, fresh 1 tsp(s)
Salt 1 1/4 tsp(s)
Spices, allspice, ground 1 tsp(s)
Vinegar, Balsamic 2 tsp(s)
Vinegar, Red Wine 1 tbsp(s)
Food (Sweets) Amount
Ice creams, vanilla, light 1/4 cup(s)
Puddings, KRAFT, JELL-O Brand Fat Free Pudding Snacks Chocolate, 1 serving(s)
ready-to-eat
Food (Vegetables and Vegetable Products) Amount
Broccoli, flower clusters, raw 1 1/2 cup(s) flowerets
Broccoli, raw 5 cup(s), chopped
Cucumber, with peel, raw 1/4 cup(s) slices
Garlic, raw 8 1/2 clove(s) (minced)
Garlic, raw 2 tsp(s)
Green Bell Pepper 1/2 large (2-1/4 per lb, approx 3-3/4 long, 3
dia)
Green Onions 1/2 cup(s), chopped
Leeks, (bulb and lower leaf-portion), raw 3 leek(s)
Lettuce, green leaf, raw 1 cup(s), shredded
Lettuce, green leaf, raw 3 leaves
Mixed Vegetables - Frozen 1 package (10 oz)
Mushrooms, white, raw 2 cup(s), pieces or slices
Onions, raw 3 1/2 medium (2-1/2 dia)
Peppers, sweet, red, raw 3 1/4 cup(s), chopped
Peppers, sweet, red, raw 1/2 large (2-1/4 per lb, approx 3-3/4 long, 3
dia)
Pickle relish, sweet 1 tbsp(s)
Carrots, raw 1 cup(s), strips or slices
Spinach, raw 1/2 cup(s)
Spinach, raw 1/4 package (10 oz)
Squash, summer, all varieties, cooked, boiled, drained, without salt 1 cup(s), sliced
Squash, summer, all varieties, raw 2 cup(s), sliced
Squash, summer, all varieties, raw 3 small
Sweet potato, cooked, boiled, without skin 2 medium
Tomatoes 1/2 cup(s) cherry tomatoes
Tomatoes 2 slice(s), medium (1/4 thick)
Tomatoes 1 slice(s), thin/small
Tomatoes 1 small whole (2-2/5 dia)
Tomatoes 1 cup(s) cherry tomatoes
Tomatoes 1/8 cup(s), chopped or sliced
Page: 4

Food (Vegetables and Vegetable Products) Amount
Tomatoes, yellow, raw 1 cup(s), chopped
Yellow Bell Pepper 1/2 pepper, large (3-3/4 long, 3 dia)
Zucchini 2 cup(s), chopped
Zucchini 3 small


Hiposodata 1000 Cals

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Page: 1

1000 Calorie - Low Sodium Summary Date: 07/08/2020

Daily Plan Averages

Calories: 1022 kCal

First Number is daily amount

Nutritional Breakdown for Meal Plan

Provided By: alina popa

Provided By: alina popa

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Calories Fat Carbohydrates Protein Sat. Fat Cholesterol Fiber Sodium

Provided By: alina popa

Calories Fat Carbohydrates Protein Sat. Fat Cholesterol Fiber Sodium

Provided By: alina popa

Calories Fat Carbohydrates Protein Sat. Fat Cholesterol Fiber Sodium

Provided By: alina popa

Calories Fat Carbohydrates Protein Sat. Fat Cholesterol Fiber Sodium

Provided By: alina popa

Calories Fat Carbohydrates Protein Sat. Fat Cholesterol Fiber Sodium

Provided By: alina popa

Calories Fat Carbohydrates Protein Sat. Fat Cholesterol Fiber Sodium

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Calories Fat Carbohydrates Protein Sat. Fat Cholesterol Fiber Sodium

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Sugars Iron Vit. A Zinc Calcium Selenium Mag.(Mg) Pot.(K)

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Sugars Iron Vit. A Zinc Calcium Selenium Mag.(Mg) Pot.(K)

Provided By: alina popa

Sugars Iron Vit. A Zinc Calcium Selenium Mag.(Mg) Pot.(K)

Provided By: alina popa

Sugars Iron Vit. A Zinc Calcium Selenium Mag.(Mg) Pot.(K)

Provided By: alina popa

Sugars Iron Vit. A Zinc Calcium Selenium Mag.(Mg) Pot.(K)

Provided By: alina popa

Sugars Iron Vit. A Zinc Calcium Selenium Mag.(Mg) Pot.(K)

Provided By: alina popa

Sugars Iron Vit. A Zinc Calcium Selenium Mag.(Mg) Pot.(K)

Provided By: alina popa

This recipe makes 6 tacos.

Nutrition Information for 1 Serving:

Provided By: alina popa

This recipe makes 4 cups.

A Spicy Thai peanut sauce may be substituted for teriyaki sauce.

Provided By: alina popa

This recipe makes 2 quesadillas.

Nutrition Information for 1 Serving:

Provided By: alina popa

This recipe makes 2 tacos.

Microwave scrambled eggs.

Provided By: alina popa

This recipe makes 4 cups.

Nutrition Information for 1 Serving:

Provided By: alina popa

This recipe makes 2 cups.

Nutrition Information for 1 Serving:

Provided By: alina popa

This recipe makes 4 fillets.

Nutrition Information for 1 Serving:

Provided By: alina popa

This recipe makes 1 sandwich.