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Lunch Ideas
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  Banana & Orange Booster Smoothie (NOTE: MAKE 2 SERVINGS – ONE FOR LUNCH, OTHER FOR YOUR SECOND SNACK OF THE DAY)
  • High quality, low fat deli meat rolled with cream cheese inside – 3-5 rolls depending on size (goal is 3-4 ounces of meat)
  • NOTE: HAVE YOUR DELI CUT AND “MEASURE” THE WEIGHT OF YOUR SLICES – ASK FOR EACH SLICE TO BE 1to 2 OUNCES EACH
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Black Bean Soup
  • Piece of fresh fruit
  • 8-10 ounces of cold filtered water
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Black Bean & Chicken Soup (Thanks to Sandy, Michigan)
  • Fresh black beans (soaked to desired tenderness)
  • Fresh Quinoa 
  • Fresh Brown Ride
  • Grilled chicken cut into bite sized portions
  • Topped with fresh salsa and onions
  • 1 Large Bowl of Fresh Fruit (the more colorful the better) & whipping cream
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Black Bean & Quinoa Soup (Donna, New York)
  • Large plate of red quinoa mixed with fresh black beans and pulled rotisserie chicken topped with fresh salsa
  • Vegetable bowl – cucumbers, tomatoes and diced onions in fresh balsamic vinegar and oil mixture
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Black Beans, Quinoa with Tomatoes & Cucumbers
  •    1 large bowl of quinoa and black beans – add fresh salsa for some additional flavor
  •   1 large bowl of cucumber, tomatoes and balsamic vinegar & extra virgin olive oil
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Chicken Noodle Soup
  • 1 large bowl of Susan’s Homemade Chicken Noodle Soup
  • 1 bowl of fruit medley
  • 4-6 ounces of cold filtered water (after your meal)
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Chicken & Vegetable Soup (Heidi, Australia)
  • Rotisserie Chicken (diced), chicken Broth, tomatoes, onions, carrots, potatoes, zucchini, celery, peas and garlic, brown rice, sea salt and fresh ground pepper
  • 2 pieces of ripe fruit – chew slowly for better absorption 
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Dagwood Special (Thanks to Spencer, Minnesota)
  • Pumpernickel bread with full fat mayonnaise
  • Boarshead deli meat and cheese
  • Fresh lettuce, tomato and cucumber 
  • 1 Fresh Ripe Banana and 1 XL Fresh Ripe Red Apple            
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Deli Meat with Apple and Pear
  • 4 rolls of Boars Head deli meat with fresh cream cheese
  • 1 large apple sliced into quarters
  • 1 large pear sliced into quarters
  • 4-6 ounces of cold filtered water (after your meal)
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Deli Meat Rolls and Apple
  • Deli meat rolls (Boards Head low sodium deli meat of your choice, small dollop of cream cheese inside and rolled up) 
  • 1 large ripe apple; 1 large ripe peach sliced 
  • ½ cucumber and ½ large ripe tomato – sliced and lightly salted with sea salt
  • 8-10 ounces of cold filtered water (after your meal)
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Deli Meat with Creme Cheese
  • Boar’s Head deli meat (4 x 1 ounce rolls) with dab of cream cheese inside
  • Fresh green & red peppers, cucumbers and sliced pear
  • 1 large, ripe banana 
  • 4-6 ounces of cold filtered water (after your meal)
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Deli Meat Rolls and Cheese
  • 2-4 rolls of high quality deli meat (2-4 ounces of meat)
  • 1 piece of hard cheese (i.e. Swiss or Provolone) divided and rolled up within the meat roll ups
  • 1 large bowl of non-sweetened apple sauce
  • 8-10 ounces of cold filtered water
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Deli Meat with Swiss Cheese
  • 4x one ounce slices of Boar’s Head deli meat (your choice) with Boars Head Swiss cheese rolled up and stuffed with cream cheese
  • Fresh fruit mix: diced apples, pears, peaches and grapes covered in Greek Yogurt (full fat)
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Dr. McDougal Black Bean Soup
  • 1 box of McDougal Black Bean Soup topped with grilled protein source (see above – Foods to have fresh and available)
  • 1 large bowl of cucumbers and tomatoes in Balsamic Vinegar and Extra Virgin Olive Oil
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Egg Salad Pita Pocket
  • Fresh Egg Salad in Organic Pita Pockets
  • Fresh Peach and Plum diced and covered with Cool Whip™ 
  • 6 ounces of vanilla Greek Yogurt (full fat)
  • 8-10 ounces of cold filtered water (after your meal)
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Free Range Chicken
  • Free range chicken breast on quinoa bed of pasta; coated in extra virgin olive oil
  • 1 piece of fresh and ripe fruit (the darker the skin color, the higher the anti-oxidant value)
  • 8-10 ounces of cold filtered water
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Hard Boiled Eggs with Fruit
  • 1 large bowl of fresh cucumbers, tomatoes and onions covered in balsamic vinegar 
  • 1 large bowl of fruit salad and one large tablespoon of Cool Whip
  • 4-6 ounces of cold filtered water (after your meal)
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Hard Boiled Eggs with Vegies
  • Three hard boiled eggs with dash of sea salt
  • Vegetable stacks: sliced cucumber, tomato and green & red peppers
  • 1 large, fresh banana with a sliced red apple
  • 8-10 ounces of cold filtered water (after your meal)
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Protein and Vegetable Plate (Thanks to Cindy from Florida)
  • 1 serving of your prepared protein (Protein sources (tofu, beef, chicken, salmon) cooked, cut into meal sized portions) 
  • 1 serving of your fresh vegetables (raw, clean and diced into bite sized portions)
  • Second half of your morning banana and apple
  • 8-10 ounces of cold filtered water (after your meal)
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Mediterranean Lentil Soup (Thanks again to Robin, Longwood Florida)
  • Organic lentils, Balsamic vinegar (2 tablespoons), Olive Oil (1 tablespoon), Cherry tomatoes (1/2 cup) Cucumber, (1/2 cup) Green onions, (1/2 cup) Oregano - to taste Feta cheese (optional)
  • 2 cups kale
  • Mix the first seven ingredients together in a bowl and serve over bed of kale.
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Quinoa 
  • Fresh Red Quinoa Bowl (8-10 ounces) topped with fresh salsa 
  • ½ large apple & ½ large banana
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Quinoa topped with black beans (Thanks to Jeannie, California)
  • 2 cups of fresh cooked Red Quinoa (I like mine a little firm so there is a “crunch” when I bite into it) 
  • ½ cup of fresh black beans (Note: I use Goya canned beans if I don’t have any fresh soaked black beans-sorry Coach Robb!)
  • Topped with fresh salsa and diced onions
  • ½ of a large, ripe banana
  • ½ of a large red apple
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Salad with Tuna, Avocadoes
  • Tuna salad: fresh organic green spinach, iceberg lettuce with a dollop of albacore tuna; top with one whole avocadoes 
  • 1 Fresh Kiwi, handful of red grapes, 1 fresh red apple – all diced and covered in fresh squeezed orange juice (take 1 orange and “squeeze” the juice into the bowl)
  • 8-10 ounces of cold filtered water (after your meal)
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Soup and Salad Extravaganza (Thanks to Dean, Georgia)
  • Homemade soup with fresh corn bread (warmed and topped with real butter)
  • Fruit and Vegetable salad (the darker & broad spectrum the colors, the more nutritious!)
  • Note: minimize your fluid intake to avoid over diluting your food
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Spinach Salad (Heather, Indiana)
  • Bed of fresh washed spinach 
  • Any green, ripe vegetable I can find at the grocery store (green peppers, cucumbers, radishes, etc.)
  • 2 Whole Eggs sliced
  • 1 Large Red Apple Sliced
  • 1 Large Pear Sliced
  • Balsamic vinegar and Extra Virgin Olive Oil
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Tortilla with Tuna
  • Whole grain tortilla filled with free range albacore tuna
  • 1 large/ripe banana
  • 1 large kiwi sliced
  • 4-6 ounces of cold filtered water (after your meal)
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Tuna Wraps (thanks, Lyle from California)
  • Free range tuna and full fat mayonnaise (add diced apples, onions, celery and tomatoes if you like)
  • Wrap in a spinach tortilla
  • 1 large banana and handful of fresh organic strawberries (washed, diced and mixed in a bowl; add fresh squeezed orange juice)
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Meat and Cheese Rolls
  • Deli Meat Rolls with Swiss Cheese
  • Organic Black Corn Chips with Salsa
  • 1 Fresh Peach and Pear, diced and covered in full fat Cool Whip™
  • 8-10 ounces of cold filtered water (after your meal)Macho Nachos: cooked free range beef, chicken or tofu, layered on top of organic torilla rounds with organic cheese, organic black beans, plain yogurt or sour cream and fresh organic salsa
  • 8-10 ounces of cold filtered water (after your meal)
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Pita Pocket with Chicken
  • Protein Power Pita (fresh rotisserie pulled chicken, fresh spinach, tomatoes and cucumbers with full fat mayonnaise) 
  • 1 large ripe apple with two slices of Havarti cheese (fresh from the deli ideally)
  • 1 large ripe orange
  • 4-6 ounces of cold filtered water (after your meal)
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Pita Pocket with Tuna
  • Power Pita Pocket (White meat tuna; mayonnaise; fresh cucumbers, tomatoes and sea salt)
  • Fruit Shake – Nutritionally Green’s Complete Purples; Nutritionally Green’s Complete Greens, fresh squeezed orange juice, crushed ice, blended
  • 8-10 ounces of cold filtered water (after your meal)
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Quinoa Spaghetti
  • 1 large/ripe banana 
  • 1 cup of organic Greek style yogurt
  • 8-10 ounces of cold filtered water
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Roasted Turkey with Salsa
  • Salsa Combo - three rolls of Boards Head Oven Roast Turkey & fresh salsa (organic ingredients: tomatoes, diced onions, green pepper, cilantro, sea salt, garlic)
  • 1 large bowl of your fresh fruit salad 
  • 8-10 ounces of cold filtered water (after your meal)
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Tuna Pita Pocket
  • Tuna & toasted pita pocket (goal 2-3 ounces of tuna per pocket)
  • Large, ripe, organic peach or pear
  • 8-10 ounces of cold filtered water (after your meal)
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Vegetable Soup with Quinoa
  • Fresh strawberries & blueberries; add fresh squeezed orange juice (not out of a carton) for added nutritional value
  • 8-10 ounces of cold filtered water
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Whole Wheat Tortillas
  • Grilled whole wheat tortillas
  • Boar’s Head Turkey deli meat
  • Jalapeño cheese
  • Top with fresh salsa, avocado & diced fresh jalapeño (to your liking)
  • 8-10 ounces of cold filtered water (after your meal)
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White Tuna and Apple
  • 1 bowl of all white tuna (or protein equivalent if you are a vegetarian)
  • 1 large/ripe apple
  • 8-10 ounces of cold filtered water
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