This Month's Recipes...

Peanut Butter Smoothie:
1 TBS peanut butter
1 cup non-fat milk
1 TBS cocoa powder
1 frozen banana (peel before freezing)
Blend together adding water to desired consistency


Pasta Vegetable Medley:
1 lb whole wheat spaghetti
1/2 package frozen broccoli spears
1/2 package frozen spinach
1/2 package frozen red pepper strips
2 cans low-sodium chicken broth
1 clove garlic, chopped
1 TBS olive oil
2 TBS dried oregano
2 TBS dried basil
Salt, pepper to taste

Bring water in a pot to a boil. Add dry spaghetti and cook according to package directions. Cover bottom of another pot with olive oil, heat to medium heat, and add chopped garlic.

Once garlic begins to brown, add all vegetables and chicken broth and bring to a boil. Once pasta is cooked, drain in a colander and add enough of the sauce to cover.

Makes approximately 3 servings.

High Protein Chocolate Raspberry Pudding:
1/2 cup oatmeal
1/2 cup fat free cottage cheese
1 TBS cocoa powder
Cinnamon to taste
Non-fat milk to reach desired consistency
1 cup frozen raspberries

Prepare 12 to 24 hours ahead.
Blend all ingredients together until combination reaches a thick, pudding consistency. Place mixture in refrigerator and enjoy.

Weight Gain Meal Plan

Sample 1

Breakfast: Choice 1
2 cups cooked oatmeal made with 1 cup skim milk, 1 cup water, small handful of mixed nuts and banana 585 calories, 29 g protein, 80 g carbs, 15 g fat

Choice 2
Western Omelet (2 whole eggs + 4 egg whites, 1/4 cup shredded reduced-fat cheese, 1 cup diced vegetables of your choice)
2 slices whole grain bread
1 fresh orange
610 calories, 30 g protein, 65 g carbs, 15 g fat

Snack 1:
1 cup non-fat, vanilla yogurt
1 cup non-fat cottage cheese
2 cups red grapes
1 TBS flax oil
535 calories, 40 g protein, 64 g carbs, 14 g fat

Lunch: Choice 1
Turkey sandwich on 2 slices rye bread. Add sliced tomato and lettuce with Dijon mustard.
1 cup skim milk
400 calories, 35 g protein, 60 g carbs, 3 g fat

Choice 2
4 oz grilled chicken breast (1 multi-grain roll, sliced tomato and lettuce with 1/4 avocado)
1 cup black bean soup
1 apple
420 calories, 35 g protein, 50 g carbs, 8 g fat

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Choice 3
3 cups spinach and other mixed vegetables* and 1 can tuna fish 2 TBS balsamic vinaigrette dressing 1 large pear
366 calories, 42 g protein, 27 g carbs, 10 g fat

Snack 2
1 multi-grain bagel toasted, topped with 1 cup low-fat cottage cheese and 1 TBS apple butter
1 pear
640 calories, 34 g protein, 100 g carbs, 5 g fat

Dinner: Choice 1
6 oz marinated salmon
1 cup steamed broccoli
2 large sweet potatoes
746 calories, 53 g protein, 91 g carbs, 17 g fat

Choice 2
6 oz grilled flank steak
2 cups brown rice
1 cup mixed frozen vegetables
1 cup skim milk
730 calories, 54 g protein, 100 g carbs, 15 g fat

Choice 3
6 oz tuna steak
1 cup whole wheat pasta with 1 cup marina sauce and 1 cup steamed broccoli
1 cup low-fat milk
674 calories, 36 g protein, 50 g carbs, 13 g fat

Snack 3
2 granola bars free with 2 TBS natural peanut butter
1 banana
2 cup skim milk
650 calories, 27 g protein, 75 g carbs, 23 g fat

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