Mag's Week 1 Meal Plan - Excel spreadsheet for meal log ****************************************************** The Nora/Magda Diet Project Recipes
1) Turkey Wraps-Breakfast or Snack
2) Chocolate Ricotta Cheese Mousse-Dessert or Snack
3) Mini Strawberry Topped Cheese "Fake" Cake
4) Peanut Butter and Jelly Bites - Snack
5) Tomatillo Citrus Salsa - Use as a topping for fish or poultry
6) High Protein Turkey Chili - Lunch or Dinner
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Turkey Wraps-Breakfast or Snack
Serving size: 2, makes 2 wraps
Ingredients:
6-8 slices of Turkey-Deli style
2 tablespoons low fat cream cheese
2 long strips of cucumber
Dash of Black pepper and/or diced jalapenos
Directions:
-Take the slices of turkey and divide them in half to make two wraps (3-4 slices each)
-Spread or place 1 tablespoon of the cream cheese on the slices of turkey meat
-Peel and cut 1/2 a cucumber into long strips
-Place 1 strip of cucumber in the center of each wrap
-Season with black pepper or add diced jalapenos if desired
-Roll the turkey, cream cheese, cucumber and peppers into rolls
-Refrigerate and sever cold
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Chocolate Ricotta Cheese Mousse-Dessert or Snack
Serving size: 2, makes 1 cup
Ingredients:
1 cup ricotta cheese
1 tablespoon cocoa powder
1/8 teaspoon vanilla extract
1 packet of Splenda, Truvia or your favorite sugar substitute
Directions:
-Take 1 cup of low fat ricotta cheese and place in a small mixing bowl
-Add the cocoa powder and and vanilla extract and mix
-Add the sugar substitute only if you need the extra sweetness
Refrigerate and serve
Mini Strawberry Ricotta Cheese Cakes - Dessert or Snack
Serving size 1/2 cup, makes 4 servings
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Mini Strawberry Topped Cheese "Fake" Cake
Serving size 1, makes 4 servings
Ingredients:
1/4 cup peanut or almond butter
1/4 cup seed mix*
1 tablespoons honey
8 oz non or low fat ricotta cheese
1/4 teaspoon vanilla extract (for chocolate cheese cake substitute vanilla extract with 1 teaspoon cocoa powder)
4 teaspoons sugar free strawberry jelly (any sugar free jelly can be used)
*Seed mix: mix equal parts sunflower and sesame seeds to make 1/4 cup
Directions for Crust:
-Combine 1/4 cup seed mix with 1/4 cup peanut or almond butter.
-Add the honey and mix thoroughly
-Refrigerate while preparing cheese cake filling
Directions for Cheese Cake Filling:
-In a glass bowl, mix the vanilla extract (or cocoa powder) with 8 oz non or low fat ricotta cheese. Blend until smooth.
Directions for Mini Strawberry Ricotta Cheese Cakes
-Remove the crust mixture from refrigerator and divide equally into 4 small glass or ceramic ramekins (use a 2 cup Pyrex dish t.o make one larger cheese cake)
-Press the mixture into the ramekins covering the bottom completely.
-Fill each ramekin with 1/4 of the filling mixture.
-Top each individual cheese cake with 1 teaspoon sugar free jelly and spread gently until covered evenly.
-Refrigerate for at least 20 minutes before serving.
Serving size 1, makes 2 servings