1. A Cookbook for Healthy Living By: Sarah Stride Planning 10

2. Breakfast Egg and Cheese Omelette Directions  Wash and chop green onion.  Wash and slice ham.  In a mixing bowl, combine eggs, ham, milk, onion, salt and pepper. Beat well.  Heat skillet on medium and melt margarine.  Pour egg mixture into skillet. As the omelette begins to set, lift up edges with egg flipper so uncooked portion of egg can flow under the cooked portion.  When eggs are set but the top is still moist, sprinkle ¾ of the cheese over it.  Fold one edge of the omelette over the cheese, then sprinkle the remaining cheese over the top.  Slide omelette onto the plate and cut into portions.

3. Ingredients  2 Eggs  50 mL of milk  1 slice of ham  ½ stalk of green onion  5 mL of margarine  50 mL of cheddar cheese  1 teaspoon of salt  1 teaspoon of pepper

4. Nutrition Info Serving Size: 1 (97 g) Servings Per Recipe: 2  Amount Per Serving % Daily Value  Calories 156.2  Calories from Fat 103 67%  Total Fat 11.6 g 17%  Saturated Fat 5 g 25%  Cholesterol 201.9 mg 67%  Sodium 1342.8 mg 55%  Total Carbohydrate 2.7 g 0%  Dietary Fiber 0.4 g 1%  Sugars 0.3 g 1%  Protein 10.2 g 20%

5. Lunch Cucumber Salad Directions  Mix cucumbers and onions together.  Mix rest of ingredients together in a closed bowl and give a shake.  Add to cucumbers, chill till very cold & serve

6. Ingredients  2 cucumbers, very thinly sliced  1 red onion, very thinly sliced  2 tablespoons vinegar or 2 tablespoons lemon juice  2 tablespoons low-fat sour cream or 2 tablespoons yogurt  salt and pepper, to taste  1 ⁄ 2 teaspoon sugar  1 teaspoon chopped fresh dill

7. Nutrition Info Serving Size: 1 (96 g) Servings Per Recipe: 6 Amount Per Serving % Daily Value  Calories 31.4  Calories from Fat 6 21%  Total Fat 0.7 g 1%  Saturated Fat 0.4 g 2%  Cholesterol 2 mg 0%  Sodium 4.9 mg 0%  Total Carbohydrate 5.9 g 1%  Dietary Fiber 0.8 g 3%  Sugars 2.8 g 11%  Protein 1 g 2%

8. Supper Barbecue Meatloaf Directions  Preheat oven to 375°F.  Combine meat, 1/4 cup barbecue sauce, onion, breadcrumbs, egg whites, and seasons of your choice in a large bowl; stir well.  Shape mixture into a loaf pan. Spread remaining 1/4 cup barbecue sauce over loaf.  Bake at 375°F for 40 minutes or until desired degree of doneness.

9. Ingredients  1 lb 93% lean ground beef  1 ⁄ 2 cup barbecue sauce, divided  1 ⁄ 4 cup frozen chopped onions, pressed dry  1 ⁄ 4 cup Italian seasoned breadcrumbs  2 large egg whites

10. Nutrition Info Serving Size: 1 (168 g) Servings Per Recipe: 4 Amount Per Serving % Daily Value  Calories 239.5  Calories from Fat 55 23%  Total Fat 6.2 g 9%  Saturated Fat 2.7 g 13%  Cholesterol 70.4 mg 23%  Sodium 498.8 mg 20%  Total Carbohydrate 16.6 g 5%  Dietary Fiber 0.6 g 2%  Sugars 8.7 g 34%  Protein 27.1 g 54%

11. Snack Wendy's Frosty Copycat Directions  Place everything in a blender and blend 3-4 minutes.  Place in a glass.  I put mine in the freezer for 4-5 minutes.  Drink carefully as it will give you a brain freeze.

12. Ingredients  1 cup skim milk  2 tablespoons fat-free sugar-free instant chocolate pudding mix  1 teaspoon vanilla  2 tablespoons fat-free cool whip  8 ice cubes

13. Nutrition Info Serving Size: 1 (421 g) Servings Per Recipe: 1  Amount Per Serving % Daily Value  Calories 113  Calories from Fat 5 5%  Total Fat 0.6 g 0%  Saturated Fat 0.4 g 2%  Cholesterol 4.9 mg 1%  Sodium 150.6 mg 6%  Total Carbohydrate 14.2 g 4%  Dietary Fiber 0 g 0%  Sugars 0.5 g 2%  Protein 9.7 g 19%