(Approximately 400 to 500 calories)

Turkey Sandwich with Avocado 4 ounces fresh turkey breast (or ham), 2 thin slices avocado, lettuce, tomato, and onion on 2 slices gluten-free bread (or 2 to 3 rice cakes, or wrap in gluten-free corn or brown rice tortilla). Spread with optional 1 level tablespoon reduced-fat mayo, mustard, or hummus (check condiment ingredients). Enjoy with sweet pepper and celery sticks.

Grilled Chicken Salad with Apple and Walnuts 2 to 4 cups romaine lettuce and baby spinach leaves mixed with unlimited preferred vegetables (chopped peppers, broccoli flowerets, sliced mushrooms, cherry tomatoes, cuc.u.mbers, carrots, or celery). Top with 4 ounces chopped skinless chicken breast and chopped apple. Toss with 1 tablespoon chopped walnuts, plus 2 teaspoons olive oil and unlimited balsamic vinegar or fresh lemon juice (or 2 to 4 tablespoons gluten-free, reduced-calorie salad dressing). Season with a pinch of salt and pepper.

Turkey Burger with Baked Potato 1 (5-ounce) turkey burger (or extra-lean hamburger) topped with sliced tomato, onion, and 2 tablespoons gluten-free ketchup. Enjoy with plain baked white or sweet potato and optional 1 to 2 tablespoons gluten-free reduced-fat sour cream.

Tomato-Cheese Omelet with Toast and Veggies Beat 1 whole egg with 2 to 3 egg whites. Cook in heated skillet coated with Pam Original nonstick cooking spray (not Pam Baking). Add 3 tablespoons chopped tomatoes and optional dried basil. When bottom is cooked, gently flip over. Sprinkle with 1 ounce shredded reduced-fat or fat-free cheese, fold omelet in half and continue cooking until egg mixture firms and cheese melts. Enjoy with 1 slice gluten-free bread, toasted and topped with optional 1 teaspoon soft tub, trans fat-free margarine spread. Serve with 1 cup baby carrots or sugar snap peas. Pam Baking). Add 3 tablespoons chopped tomatoes and optional dried basil. When bottom is cooked, gently flip over. Sprinkle with 1 ounce shredded reduced-fat or fat-free cheese, fold omelet in half and continue cooking until egg mixture firms and cheese melts. Enjoy with 1 slice gluten-free bread, toasted and topped with optional 1 teaspoon soft tub, trans fat-free margarine spread. Serve with 1 cup baby carrots or sugar snap peas.

Lentil Soup with Rice Cakes 2 cups lentil or black bean soup (any gluten-free brand, 350 calories or less). Enjoy with 2 rice cakes topped with sliced tomato and onion.

Chicken Tortilla with Tri-Colored Peppers Saute red, yellow, and green pepper sticks in 1 teaspoon olive or canola oil until soft; season with a pinch of salt and ground black pepper. Layer 1 corn, soy, or brown rice tortilla (any gluten-free brand 150 calories or less) with large lettuce leaves, the sauteed peppers, and 4 ounces grilled skinless chicken breast. Fold in ends and roll tightly. Enjoy with 1 cup preferred vegetables (sliced cuc.u.mbers, cherry tomatoes, celery, baby carrots, peppers, green beans, sugar snap peas).

Stuffed Baked Potato with Broccoli and Cheese Split and stuff 1 medium baked potato with cooked chopped broccoli. Top with 1 ounce shredded reduced-fat or fat-free cheese (or cup fat-free or 1% reduced-fat cottage cheese). Heat in 350F oven or microwave on high until cheese is melted. Serve with mixed green vegetable salad tossed with 1 teaspoon olive oil and unlimited balsamic vinegar or fresh lemon juice (or 2 to 4 tablespoons gluten-free reduced-calorie salad dressing).

DINNER OPTIONS.

(Approximately 500 to 600 calories)

Poached Red Snapper with Fresh Herbs and Vidalia Sweet Potatoes 6 ounces red snapper fillet poached in 2/3 cup of water with 2 tablespoons each fresh parsley, dill, thyme, and rosemary. (Or season any favorite fish with salt and ground black pepper and lightly lightly brush with olive oil; grill or pan-roast on medium-high for about 3 minutes on each side, until golden brown; cooking times will vary depending on the fish.) Serve with 1 cup steamed Brussels sprouts, Swiss chard, asparagus, sugar snap peas, or green beans. Enjoy with 1 serving Vidalia Sweet Potatoes or 1 medium baked sweet or white potato with optional 1 teaspoon soft tub reduced-fat trans fat-free margarine spread or 2 tablespoons reduced-fat sour cream (check ingredients). brush with olive oil; grill or pan-roast on medium-high for about 3 minutes on each side, until golden brown; cooking times will vary depending on the fish.) Serve with 1 cup steamed Brussels sprouts, Swiss chard, asparagus, sugar snap peas, or green beans. Enjoy with 1 serving Vidalia Sweet Potatoes or 1 medium baked sweet or white potato with optional 1 teaspoon soft tub reduced-fat trans fat-free margarine spread or 2 tablespoons reduced-fat sour cream (check ingredients).

Turkey Tacos 3 servings Turkey Tacos (Chapter 10; use hard or soft corn taco sh.e.l.ls and check ingredients on seasoning packet). Enjoy with optional salsa and hot sauce.

Sirloin Steak with Sauteed Spinach and Potato 5 ounces grilled sirloin steak (or pork tenderloin, veal, fish, or chicken breast) with unlimited sauteed spinach in 1 teaspoon olive oil and garlic. Enjoy with baked potato with optional 1 teaspoon soft tub, reduced-fat, trans fat-free margarine spread or 2 tablespoons reduced-fat sour cream (check ingredients).

Rosemary Chicken with Swiss Chard and Brown Rice 5 ounces Rosemary Chicken, or coat skinless chicken breast with preferred safe seasonings and grill, lightly pan-fry, or bake. Enjoy with 1 cup Sauteed Swiss Chard and 1 cup cooked brown or wild rice (or amaranth, quinoa, or millet).

Grilled Salmon with Edamame and Broccoli 1 cup boiled edamame (soybeans in the pod), lightly salted. Enjoy with 1 serving Easy 3-Step Microwave Salmon or grill 5 ounces wild salmon with 1 teaspoon olive oil and preferred safe seasonings. Serve with 1 to 2 cups steamed broccoli or cauliflower.

Turkey Chili 2 cups (1 serving) Turkey Chili (Chapter 15; when recipe calls for 2 teaspoons flour, use chickpea flour), topped with 1 ounce shredded fat-free Cheddar cheese. Serve with cup cooked brown or wild rice (or amaranth or quinoa, or plain baked potato). Optional side salad with lettuce, mushrooms, cuc.u.mbers, peppers, and onions tossed with 1 teaspoon olive oil and unlimited balsamic vinegar or fresh lemon juice.

Grilled Rockefeller Oysters with Cajun Fish and Asparagus 1 serving Grilled Rockefeller Oysters (Chapter 8; when recipe calls for flour, use chickpea flour), with 6 ounces baked fish (tilapia, black cod, shrimp, wild salmon, or trout) rubbed with Cajun spice or preferred safe seasonings and baked or grilled. Enjoy with leafy green salad tossed with 1 teaspoon olive oil and fresh lemon juice or balsamic vinegar (or 2 tablespoons gluten-free reduced-calorie dressing). Serve with 1 cup steamed asparagus, broccoli, green beans, cauliflower, spinach, or other preferred vegetable.

SNACK OPTIONS.

100 calories or less - Best Vegetables: 1 cup raw or cooked bell peppers (red, green, yellow), bok choy, broccoli, broccoli raab, kale, Brussels sprouts, cabbage, sugar snap peas, tomatoes, okra, zucchini squash, carrots, lettuce and leafy greens, spinach, collard greens, Swiss chard, watercress, asparagus, kohlrabi, okra, artichokes, beets, cauliflower, or seaweed 1 cup raw or cooked bell peppers (red, green, yellow), bok choy, broccoli, broccoli raab, kale, Brussels sprouts, cabbage, sugar snap peas, tomatoes, okra, zucchini squash, carrots, lettuce and leafy greens, spinach, collard greens, Swiss chard, watercress, asparagus, kohlrabi, okra, artichokes, beets, cauliflower, or seaweed - Best Fruits: 1 apple, small banana, orange, pear, peach, tangerine, persimmon, kiwi, or guava; 2 clementines or plums; papaya, mango, grapefruit, or cantaloupe; 1 cup berries (all varieties), cherries, watermelon, honeydew, or pineapple; cup lychee 1 apple, small banana, orange, pear, peach, tangerine, persimmon, kiwi, or guava; 2 clementines or plums; papaya, mango, grapefruit, or cantaloupe; 1 cup berries (all varieties), cherries, watermelon, honeydew, or pineapple; cup lychee - 1 cup fat-free milk - 1 reduced-fat string cheese or 1 ounce fat-free or reduced-fat cheese - 1 hard-boiled egg - 1 rice cake with 1 level teaspoon peanut b.u.t.ter - 1 level tablespoon peanut b.u.t.ter with celery sticks - 10 raw almonds 100 to 200 calories - 1 ounce plain baked potato chips, corn chips, or vegetable chips (check ingredients) - 1 ounce Genisoy soy crisps (check ingredients on other brands of soy crisps) - Enjoy Life snack bars (Cocoa Loco or Caramel Apple flavors) - 8 ounces fat-free plain yogurt mixed with cup canned 100% pure pumpkin and 1 teaspoon sugar or honey - cup low-fat or fat-free frozen yogurt or ice cream (any gluten-free brand 200 calories or less) - 1 Gluten-Free Gingerbread m.u.f.fin - 2 cups Tropical Mango-Citrus Smoothie - 2 cups Strawberry-Kiwi Smoothie - 1 ounce nuts (about cup each): soy nuts, almonds, walnuts, pecans, cashews, or peanuts - cup sunflower seeds or pistachio nuts in the sh.e.l.l - 1 cup boiled edamame (soybeans in the pod), lightly salted - 1 cup baby carrots and/or pepper sticks with cup hummus (check ingredients) - cup fat-free or 1% reduced-fat cottage cheese mixed with 2 tablespoons ground flaxseed (or 1 tablespoon chopped nuts) - Sliced apple with 1 level tablespoon peanut b.u.t.ter - 10 almonds plus 1 serving of fruit APPLE-CINNAMON PANCAKES.

WITH LEMON YOGURT TOPPING.

n.o.body should have to live without pancakes! While testing this gluten-free version, ten "non-celiac" breakfast guests confirmed that scrumptious flapjacks do not need all-purpose wheat flour. Enjoy the pancakes, which include extra calcium and fiber!

Makes 4 servings, 3 pancakes and cup topping each

TOPPING.

1.

cup fat-free, plain unflavored yogurt

1.

tablespoon grated lemon zest

1.

tablespoon honey

1.

teaspoon vanilla extract

1.

teaspoon ground cinnamon

PANCAKES.

1.

cup buckwheat flour

1.

cup fat-free milk

1.

egg white .

cup fat-free yogurt

1.

tablespoon honey

2.

teaspoons vanilla extract

1.

teaspoon ground cinnamon 1/8.

teaspoon freshly grated nutmeg .

teaspoon baking soda

1.

cup diced apple, preferably Golden Delicious

1.