The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 94

Yogurt Fruit Salad
3 cups of sliced or whole fresh fruit of your choice (banana, kiwi,
apple, pear, berries, orange)
  6 oz  carton of soy or low-fat dairy yogurt of your choice
Prepare fruit and place in a medium bowl. Pour yogurt over the fruit
and gently fold together.
Analysis for one serving: 1 cup
Makes 3 cups
Calories: 128  •  Fat: 1.3 g  •  Total carbohydrate: 28.9 g
Protein: 3 g, Dietary fiber: 5.7 g  •  Sodium: 2 mg
Piled High Haystack
(A meal in itself)
1 cup canned low sodium chili or beans of your choice
2 oz (12 chips) Tostitos Natural Yellow Corn Chips
1  1 ⁄ 2 cups shredded lettuce
1 ⁄ 2 cup diced tomato
2 tablespoons diced onion
1 ⁄ 2 medium avocado, diced (about 1/8 cup)
1 tablespoon chopped or sliced black olives
Heat chili. Layer ingredients on a plate in the following order: chips,
chili, and vegetables. May top with our Zesty Pico salsa, or other
toppings of your choice.
Analysis for one serving: one haystack without optional toppings
Makes 1 haystack
Calories: 548  •  Fat: 20.4 g  •  Total carbohydrate: 76.5 g
Protein: 19.4 g  •  Dietary fiber: 16.7 g  •  Sodium: 801 mg
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