Day 1 on 40-30-30 Breakfast Mexican Omelet Serving Comment: 1/2 of recipe Servings: 2 Calories/Serving: 397.

01 PCF Ratio: 32-38-30 EGG WHITE, CHICKEN, RAW - fresh 10 large EGG, CHICKEN, RAW - whole, fresh 2 large ONION, RAW 2 small CHICKPEAS, CANNED (GARBANZO) - garbanzo beans, bengal gram, mature seed 1/2 cup KIDNEY BEANS, CANNED - all types, mature seeds 1/2 cup GREEN PEPPER, SWEET, RAW (BELL) - chopped 1/2 cup MUSHROOM, RAW 1/2 cup OLIVE OIL - salad or cooking 3 tsp PEPPER, BLACK, GROUND 1 dash HOT PEPPER SAUCE, RTS - ready-to-serve 1 tsp TURMERIC, GROUND 1 tsp CHILI POWDER 1 tsp GARLIC, RAW 3 cloves In medium non stick skillet saut' pan cook onion, garlic, chickpeas, kidney beans, red and green peppers and mushrooms in 1 tsp olive oil until tender. In mixing bowl, whip all eggs and seasoning. In second saut' pan heat 1 tsp of the olive oil, add 1/2 egg mixture and cook until omelet is formed. Fill with 1/2 of the vegetable mixture, fold over and serve. repeat for 2nd omelet. Lunch Curried Chicken Serving Comment: 1/2 of recipe Servings: 2 Calories/Serving: 373.93 PCF Ratio: 33-37-30 BROTH, CHICKEN, CONDENSED - canned, commercial 1/4 cup CHICKEN BREAST, BONELESS, RAW - broilers or fryers, meat only 5 oz CORNSTARCH 4 tsp MUSHROOM, RAW - pieces or slices 5 cups OLIVE OIL - salad or cooking 4 tsp RED PEPPER, SWEET, RAW - sliced 2 cups SNAP BEAN, GREEN, RAW 2 cups YOGURT, LOW FAT - 12 grams protein per 8 ounce 1 cup CURRY POWDER 2 tsp In non stick saut pan, place 2/3 tsp oil and diced chicken. Cook chicken until browned

and done, then add wine, chicken broth, yogurt, curry powder, and cornstarch, Stirring constantly. Heat until thick sauce forms, then simmer for 5 minutes. While chicken is cooking, in another saut pan place 2 2 tsp oil, mushrooms, bell pepper, and snow peas. Cook until mixture is tender. Place an equal amount of vegetable an 2 plates then top with equal amounts of chicken mixture. Serve. Dinner Chicken and Spinach Serving Comment: 1/2 of recipe Servings: 2 Calories/Serving: 310.66 PCF Ratio: 31-38-31 CHICKEN BREAST, BONELESS, RAW - broilers or fryers, meat only 6 oz SPINACH, RAW 1 cup ONION, RAW - sliced 3 cups SHALLOT, RAW - chopped 1 cup OLIVE OIL - salad or cooking 4 tsp GARLIC, RAW 2 cloves PEPPER, BLACK, GROUND 1 dash NUTMEG, GROUND 1 tsp PARSLEY, RAW 4 sprigs In non stick saut pan cook spinach, onion, garlic, in 2 tsp of oil until tender. Just before the vegetables are finished add pepper and nutmeg. Remove from heat and set aside. In another pan cook diced chicken in 2 tsp oil until lightly browned. Add spinach mixture to chicken and heat through. Simmer entire mixture for 3-5 minutes. Place on 2 dinner plates and garnish with fresh parsley.