Enjoy the Amy's Diet Plan and discover a healthy new you!

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Enjoy the Amy's Diet Plan and discover a healthy new you!
Enjoy the Amy’s Diet Plan
  and discover a healthy
        new you!
Enjoy the Amy's Diet Plan and discover a healthy new you!
Many of our customers have said that they have lost weight eating Amy’s...
       either on their own or with a well-known weight plan such as E-Diets,
 Good Housekeeping, Jorge Cruise* or Weight Watchers that recommend Amy’s.
      So, we got to thinking: Wouldn’t it be great if we had our own Diet Plan?
With the help of Sonoma County dietician, Jill Nussinow, we created The Amy’s Diet.

 We offer a two-week plan where you eat Amy’s meals 2-3 times a day plus lots of
fruits and veggies. It’s fun, easy to follow, and you can expect to lose two pounds a
 week (some people lose more). There is a 1500-calorie and 1800-calorie option —
       both far below the average American diet of 2200-2700 calories, yet still
                                  tasty and satisfying!

    Try out our diet and write to us, let us know how you did and send pictures.
  Making small changes such as eating more grains, fruits and veggies and simple
      exercises (yoga and meditation are also great) will improve your health
                                   and well-being.

             Enjoy the Amy’s Diet on the road to a healthier new you!

            If you have health concerns, consult a doctor or nutritionist
                         before you start this or any diet.

     *Jorge Cruise is a weight loss expert and author of the best selling book,
                                “ The 3-Hour Diet”
Enjoy the Amy's Diet Plan and discover a healthy new you!
DAY ONE

    BREAKFAST     Amy’s Breakfast Burrito
                  1   tangerine
                  1   cup 1% milk or soymilk OR
                  1   cup nonfat yogurt

        LUNCH     Amy’s Brown Rice and Veggie Bowl
                  1   cup carrot sticks
                  2   tablespoons light salad dressing

        SNACK     1/3   cup Snack Mix
                        1/4 cup sunflower or pumpkin seeds
                        1/4 cup raisins
                        1/4 cup almonds

                  Combine ingredients and store in an airtight container. Be sure to
                  make enough Snack Mix to last the entire week.

       DINNER     Amy’s Tamale Pie
                  Combine:
                  1   cup salad greens
                  1   cup mixed vegetables
                  1   tablespoon balsamic or raspberry vinegar
                  1   teaspoon olive oil

      DESSERT     1/2   cup peaches (natural pack canned, frozen (defrosted) or fresh)

A LITTLE MORE?    For an extra 300 calories: combine 1 ounce toasted almonds
                  (24 nuts) into 1 cup (8 ounces) nonfat yogurt for a snack.

      DAILY TIP   Ask for support from your family!

DAILY CHECKLIST    Keep track of what you’ve done and how you feel each day.
                   Today I felt: ___________________ My favorite meal was: _____________
                   Water: _______________________ Vitamins: _________________________
                   Exercise: _____________________ Time spent exercising: ____________
Enjoy the Amy's Diet Plan and discover a healthy new you!
DAY TWO

    BREAKFAST     Amy’s Rolled Oats or Steel Cut
                  Oats Hot Cereal Bowl
                  1/2  cup 1% milk or soymilk
                  1/2  teaspoon cinnamon

        SNACK     1      apple
                  1 /4   cup low fat cottage cheese

        LUNCH     1    can Amy’s Organic Cream of Tomato Soup
                  11/2 cups mixed green salad
                  1    tablespoon light salad dressing

        SNACK     1      cup plain nonfat yogurt
                  1/2    cup crushed pineapple in juice (organic strawberries,
                         blueberries or peaches are also great substitutes)

       DINNER     1      Amy’s Light & Lean Spinach Lasagna
                  2      cups mixed greens salad
                  1/2    cup mixed veggies

                  Dressing:
                  1   tablespoon vinegar
                  1/2 teaspoons olive oil and
                      dried herbs

      DESSERT     1      small pear or apple

A LITTLE MORE?    For an extra 300 calories: add 1/2 cup oatmeal at
                  breakfast + 1 more whole wheat tortilla at lunch or
                  dinner + 1/2 ounce pumpkin seeds at snack.

      DAILY TIP   Keep all tempting items out of the house, or at least make them
                  difficult to reach!

DAILY CHECKLIST    Keep track of what you’ve done and how you feel each day.
                   Today I felt: ___________________ My favorite meal was: _____________
                   Water: _______________________ Vitamins: _________________________
                   Exercise: _____________________ Time spent exercising: ____________
Enjoy the Amy's Diet Plan and discover a healthy new you!
DAY THREE

    BREAKFAST     Amy’s Tofu Scramble in a Pocket Sandwich
                  2   tablespoons Amy’s Organic Salsa
                  1/2 cup orange juice

        LUNCH     Amy’s Brown Rice Bowl with
                  Black Eyed Peas and Veggies and

                  Combine:
                  1/2 cup sliced celery
                  1/2 cup sliced cucumber

        SNACK     1    tablespoon almond butter
                  2    rice cakes OR
                  2    crispy whole grain rye or
                       wheat crackers

       DINNER     Amy’s Light in Sodium Single
                  Serve Spinach Pizza
                  2   cups mixed greens - with
                  1/4 cup mixed vegetables

                  Top salad with:
                  2   teaspoons vinegar

A LITTLE MORE?    For an extra 300 calories: combine 1 cup 1% milk
                  blended with 1/2 cup frozen organic berries into
                  a smoothie for a snack.

      DAILY TIP   Stay out of the kitchen after dinner!

DAILY CHECKLIST    Keep track of what you’ve done and how you feel each day.
                   Today I felt: ___________________ My favorite meal was: _____________
                   Water: _______________________ Vitamins: _________________________
                   Exercise: _____________________ Time spent exercising: ____________
Enjoy the Amy's Diet Plan and discover a healthy new you!
DAY FOUR

    BREAKFAST     Amy’s Multigrain Hot Cereal Bowl topped with
                  1   ounce walnuts
                  3   tablespoons raisins
                  1/2 cup milk
                  1   teaspoon cinnamon

        LUNCH     Amy’s Teriyaki Wrap with

                  Combine:
                  2   stalks celery, sliced
                  1/2 cup cucumber or
                      carrot sticks
                  1   tablespoon light dressing

        SNACK     1/2   cup lowfat cottage cheese
                  1/2   cup fresh or frozen berries

       DINNER     Amy’s Light & Lean Pasta & Veggies
                  2  cups mixed greens with
                  1  tablespoon red wine vinegar
                  1  teaspoon olive oil
                  1  teaspoon toasted sunflower seeds

      DESSERT     1     cup mixed fruit

A LITTLE MORE?    For an extra 300 calories: add 1 Amy’s toaster pop
                  at breakfast, 1/2 cup more cottage cheese at snack
                  and 1/2 cup more berries after dinner.

      DAILY TIP   Remember to eat breakfast! It wakes up your metabolism after
                  having slowed down during the night, and keeps you from
                  feeling hungry the rest of the day.

DAILY CHECKLIST    Keep track of what you’ve done and how you feel each day.
                   Today I felt: ___________________ My favorite meal was: _____________
                   Water: _______________________ Vitamins: _________________________
                   Exercise: _____________________ Time spent exercising: ____________
Enjoy the Amy's Diet Plan and discover a healthy new you!
DAY FIVE

    BREAKFAST     Amy’s Tofu Scramble in a Pocket Sandwich with
                  1/2 cup pineapple
                  1   cup 1% milk or soymilk (can be blended into
                      a smoothie - drain pineapple before blending)

        LUNCH     2     cups Amy’s Organic Vegetable Barley Soup
                  1     Amy’s All American Veggie Burger
                  1/2   whole wheat bun
                        lettuce, tomato, and mustard

        SNACK     1/2   cup celery sticks
                  1     tablespoon light dressing

       DINNER     Amy’s Indian Vegetable Korma
                  1  whole wheat tortilla
                     (or Chapatti, if available)

                  To make Raita*:
                  3/4  cup sliced cucumbers
                  1/4  cup chopped tomato
                  2    tablespoons sliced onion
                  3    tablespoons plain yogurt
                  chopped cilantro (if desired),
                  freshly ground pepper and a pinch
                  of ground cumin

                  *Raita is an Indian condiment that cools the mouth when
                  eating a spicy dish.

A LITTLE MORE?    For an extra 300 calories: add an additional 1/2 bun
                  at lunch and 1 cup of nonfat yogurt with 1/2 cup fruit
                  after dinner for dessert.

      DAILY TIP   Take a walk at lunch.

DAILY CHECKLIST    Keep track of what you’ve done and how you feel each day.
                   Today I felt: ___________________ My favorite meal was: _____________
                   Water: _______________________ Vitamins: _________________________
                   Exercise: _____________________ Time spent exercising: ____________
Enjoy the Amy's Diet Plan and discover a healthy new you!
DAY SIX

    BREAKFAST     2     Amy’s Apple or Strawberry Toaster Pops
                  8     ounces 1% milk or soymilk OR
                  1     cup nonfat yogurt

        LUNCH     1     cup Amy’s Organic
                        Medium Chili with Vegetables
                  2     small corn tortillas
                  1/2   ounce reduced fat Monterey
                        Jack cheese
                  1     or more cups green salad of
                        your choice
                  2     teaspoons light dressing

                  To make quesadilla: Grate cheese and place half on one half
                  of each tortilla. Fold over tortillas to form a quesadilla. Place
                  quesadillas on a plate and wrap with paper towels. Microwave
                  for 1 minute or until cheese has melted. Serve with chili.

        SNACK     1/3   cup Snack Mix (see Day One)

       DINNER     Amy’s Stuffed Pasta Shells Bowl
                  2   cups green salad
                  1/2 ounce feta cheese
                  1/4 cup each cucumbers and tomato

                  Dressing:
                  11/2 teaspoons olive oil
                  1    teaspoon vinegar

      DESSERT     1     cup frozen berries, defrosted

A LITTLE MORE?    For an extra 300 calories: add 1 cup chili at lunch,
                  1/2 ounce cheese at lunch and 1 cup milk or nonfat
                  yogurt at snack.

      DAILY TIP   Drink water often! Dehydration slows down your metabolism.

DAILY CHECKLIST    Keep track of what you’ve done and how you feel each day.
                   Today I felt: ___________________ My favorite meal was: _____________
                   Water: _______________________ Vitamins: _________________________
                   Exercise: _____________________ Time spent exercising: ____________
Enjoy the Amy's Diet Plan and discover a healthy new you!
DAY SEVEN

    BREAKFAST     1     cup plain nonfat yogurt
                  1     cup frozen berries
                  3/4   cup cooked oatmeal with cinnamon

        LUNCH     1     cup Amy’s Curried Lentil Soup
                  2     cups green salad
                  1     tablespoon light dressing
                  4     crisp rye crackers OR
                  1     slice of whole wheat bread OR
                  1     whole wheat tortilla

        SNACK     1     ounce raw cashews
                  1     tablespoon raisins

       DINNER     Amy’s Veggie Loaf Whole Meal
                  (or Low in Sodium Veggie Loaf)
                  2    cups mixed green salad

                  Dressing:
                  2   teaspoons lemon juice
                  1   teaspoon olive oil
                  1   teaspoon tamari

A LITTLE MORE?    For an extra 300 calories: add 1/2 cup yogurt at breakfast
                  + 1 cup salad and 1 tablespoon dressing at lunch
                  + 1 cup 1% milk or soymilk at snack + 1/2 cup fruit after dinner.

      DAILY TIP   Avoid temptation! Make sure you eat before you go to the market.

DAILY CHECKLIST    Keep track of what you’ve done and how you feel each day.
                   Today I felt: ___________________ My favorite meal was: _____________
                   Water: _______________________ Vitamins: _________________________
                   Exercise: _____________________ Time spent exercising: ____________
Enjoy the Amy's Diet Plan and discover a healthy new you!
DAY EIGHT

    BREAKFAST     Amy’s Steel Cut Oats Hot Cereal Bowl
                  1/2 teaspoon cinnamon
                  2   tablespoons raisins
                  1   small apple, grated or eaten whole
                  1   cup 1% fat milk or soy milk

        LUNCH     1     cup Amy’s Cream of
                        Tomato Soup
                  1     Amy’s Texas Burger with
                  1     whole wheat tortilla
                  2     tablespoons salsa
                  1     cup mixed green salad
                  1     tablespoon light dressing

                  To make a wrap: Microwave burger for half the recommended time.
                  Remove from oven and coarsely chop the burger, top with salsa and
                  roll both ingredients into the tortilla. Put in the microwave and heat
                  for the remaining time. Serve with the green salad on the side.

        SNACK     1/3   cup Snack Mix (see Day One for recipe)

       DINNER     Amy’s Light & Lean Spinach Lasagna with
                  1   cup steamed broccoli
                  1/2 cup steamed carrots
                  2-3 cups green salad
                  2   tablespoons light dressing

      DESSERT     1     frozen fruit bar

A LITTLE MORE?    For an extra 300 calories: add 3/4 ounce almonds
                  (18 nuts) + 2 tablespoons raisins at snack, and 8 ounces
                  soy or 1% fat milk with lunch.

      DAILY TIP   Carry carrot sticks with you to curb hunger.

DAILY CHECKLIST    Keep track of what you’ve done and how you feel each day.
                   Today I felt: ___________________ My favorite meal was: _____________
                   Water: _______________________ Vitamins: _________________________
                   Exercise: _____________________ Time spent exercising: ____________
DAY NINE

    BREAKFAST     Amy’s Tofu Scramble in a Pocket Sandwich with
                  2   tablespoons salsa, if desired
                  1/2 cup sliced peaches, pears or an apple
                  1   cup 1% fat milk or soymilk or 1 cup nonfat yogurt

        SNACK     1     orange
                  1     tablespoon cashews

        LUNCH     Amy’s Santa Fe Enchilada Bowl
                  1   cup carrots, celery and cucumbers
                  2   tablespoons Black Bean Dip (recipe below) OR
                  1   tablespoon reduced fat dressing

        SNACK     1/2   cup plain yogurt
                  1/2   cup berries (fresh or frozen)

       DINNER     1     cup Amy’s Cream of Tomato Soup
                  1     cup steamed veggies (fresh or frozen)
                  2     teaspoons salt-free seasoning blend
                  2     cups green salad with added veggies topped with
                  1     tablespoon vinegar + 1 1/2 teaspoons olive oil

A LITTLE MORE?    For an extra 300 calories: add 1 whole wheat tortilla + 2 more
                  tablespoons bean dip and 1/2 ounce cheese to make a mini-wrap
                  at lunch, and 1/2 cup yogurt + 1/4 cup more fruit for snack.

      DAILY TIP   Relax . . . Focus on your breathing! Take 5 deep breaths...

                  Amy’s Black Bean Dip
                  1   can Amy’s Black Bean Chili
                  1   small onion, chopped
                  1   small tomato, chopped
                  Combine ingredients in a blender or food processor with
                  3 tablespoons water. Blend until smooth. For a spicier dip,
                  add 1/4 teaspoon chili powder or 1/2 teaspoon chipotle pepper.

DAILY CHECKLIST    Keep track of what you’ve done and how you feel each day.
                   Today I felt: ___________________ My favorite meal was: _____________
                   Water: _______________________ Vitamins: _________________________
                   Exercise: _____________________ Time spent exercising: ____________
DAY TEN

    BREAKFAST     1    cup plain yogurt - mixed with
                  1    cup strawberries or mixed berries
                  2    tablespoons toasted walnuts

        LUNCH     Amy’s Veggie Loaf Whole Meal (or Light in Sodium)
                  2   cups baby spinach - sprinkled with
                  sesame seeds, cucumber slices and green onions

                  Dressing:
                  1   tablespoon rice vinegar
                  1/2 teaspoon sesame oil

        SNACK     1    tablespoon almond butter
                  1    rice cake OR
                  4    whole grain crackers
                  2    teaspoons ‘no sugar added’ jam

       DINNER     2    cups Amy’s Minestrone Soup with
                  2    teaspoons grated Parmesan cheese
                  6    whole grain crackers OR
                  1    slice whole grain bread rubbed with garlic and toasted
                  3    cups mixed green salad

                  Dressing:
                  1   tablespoon vinegar
                  2   teaspoons olive oil

      DESSERT     1    cup fresh or frozen fruit

A LITTLE MORE?    For an extra 300 calories: add 1/2 cup yogurt at breakfast,
                  1 tablespoon almond butter and another rice cake or 4 more
                  crackers for snack, and 1 cup 1% fat milk or soymilk after dinner.

      DAILY TIP   Drink a tea with cinnamon to curb your sweet tooth.

DAILY CHECKLIST    Keep track of what you’ve done and how you feel each day.
                   Today I felt: ___________________ My favorite meal was: _____________
                   Water: _______________________ Vitamins: _________________________
                   Exercise: _____________________ Time spent exercising: ____________
DAY ELEVEN

    BREAKFAST     Amy’s Breakfast Burrito
                  4  ounces orange juice

        LUNCH     2    cups Amy’s Lentil Soup topped with
                       chopped fresh parsley OR
                  1/2  cup frozen spinach
                  6    whole grain crackers
                  1    cup sliced cucumber or other sliced veggies
                  11/2 tablespoons light salad dressing

        SNACK     1/3   cup Snack Mix (see Day One for recipe)

       DINNER     Amy’s Teriyaki Bowl
                  11/2 cups frozen Asian
                       vegetable mix, steamed
                       (without sauce)

      DESSERT     Fruit smoothie - blend together
                  1    cup milk or plain yogurt
                  1/2  cup frozen fruit
                       ice

A LITTLE MORE?    For an extra 300 calories: add a morning snack of 1 piece
                  of fruit and 1oz string cheese, add another 3/4oz almonds
                  for snack and another 1 cup vegetables at dinner.

      DAILY TIP   Going up? Slimming down! Take the stairs instead of the elevator.

DAILY CHECKLIST    Keep track of what you’ve done and how you feel each day.
                   Today I felt: ___________________ My favorite meal was: _____________
                   Water: _______________________ Vitamins: _________________________
                   Exercise: _____________________ Time spent exercising: ____________
DAY TWELVE

    BREAKFAST     Amy’s Rolled Oats Hot Cereal Bowl
                  1/2 cup sliced fresh or frozen strawberries
                  3   tablespoons sliced almonds or other nuts
                  1/2 cup 1% fat milk or soy milk

        LUNCH     Amy’s Light & Lean Black Bean
                  Enchilada with
                  1/2 cup carrots and cucumbers
                  2   tablespoons salsa

        SNACK     4    whole grain crackers
                  1    small apple

       DINNER     Amy’s Stuffed Pasta Shells Bowl
                  3   cups salad
                  2   tablespoons light dressing

      DESSERT     Frozen fruit bar

A LITTLE MORE?    For an extra 300 calories: add 1/2 cup oatmeal and 1/2 cup
                  milk at breakfast, 1oz string cheese or 1/2 cup cottage cheese
                  at snack + 8oz glass of 1% fat milk or soy milk with dinner.

      DAILY TIP   Be gentle with yourself. Baby steps add up.

DAILY CHECKLIST    Keep track of what you’ve done and how you feel each day.
                   Today I felt: ___________________ My favorite meal was: _____________
                   Water: _______________________ Vitamins: _________________________
                   Exercise: _____________________ Time spent exercising: ____________
DAY THIRTEEN

    BREAKFAST     1     Amy’s Strawberry or Apple Toaster Pop
                  1     cup 1% fat milk, soy milk or nonfat yogurt
                  1     ounce toasted walnuts, coarsely chopped

        SNACK     1/2   cup cottage cheese
                  1/2   cup berries, pineapple or other fruit

        LUNCH     1     Amy’s Texas Burger
                        (or your favorite)
                  1     medium baked potato with salsa or
                        light dressing
                  2     cups salad

                  Dressing:
                  1    tablespoon vinegar
                  11/2 tsp olive oil

       DINNER     Amy’s Light & Lean Soft Taco Fiesta
                  1/2 cup refried beans
                      (freeze remaining beans in
                      ½ cup portions)
                  2   cups shredded cabbage

                  Drizzled with:
                  2    tablespoons rice vinegar
                  1    teaspoon olive oil
                       a splash of hot sauce

A LITTLE MORE?    For an extra 300 calories: add another toaster pop at
                  breakfast + 1/2 cup cottage cheese and 1/2 cup fruit at snack
                  + 1/2 ounce cheese on baked potato or burger at lunch.

      DAILY TIP   Don’t drink your calories! Sodas and fruit juice are loaded
                  with calories.

DAILY CHECKLIST    Keep track of what you’ve done and how you feel each day.
                   Today I felt: ___________________ My favorite meal was: _____________
                   Water: _______________________ Vitamins: _________________________
                   Exercise: _____________________ Time spent exercising: ____________
DAY FOURTEEN

    BREAKFAST     Amy’s Breakfast Burrito
                  1/2 cup fruit or juice

        LUNCH     2     cups Amy’s Roasted Southwestern Vegetable Soup
                  6     whole grain crackers
                  2     cups salad with
                  1     tablespoon light dressing

        SNACK     1     small apple or other fruit
                  1     ounce cashews (or other nuts
                        or seeds)

       DINNER     Amy’s Mattar Tofu with
                  1-2 cups steamed mixed veggies
                  1/2  teaspoon of olive oil
                       a squeeze of lime
                       salt-free seasoning

      DESSERT     1/2   cup berries (fresh or frozen)
                  1/2   cup plain yogurt

A LITTLE MORE?    For an extra 300 calories: add another morning snack
                  of 8 oz milk or soy milk, 1/2 cup fruit, 6 more crackers at
                  lunch + 1oz extra cashews at snack.

      DAILY TIP   Use Stevia intead of Nutrasweet. It is a natural, sugar-free
                  sweetener.

DAILY CHECKLIST    Keep track of what you’ve done and how you feel each day.
                   Today I felt: ___________________ My favorite meal was: _____________
                   Water: _______________________ Vitamins: _________________________
                   Exercise: _____________________ Time spent exercising: ____________
NUTRITIONAL
                             BREAKDOWNS
DAY ONE                       DAY TWO                      DAY THREE
Calories		            1460    Calories		            1300   Calories		            1300
Protein (gms)         50      Protein (gms          54     Protein (gms)         53
Carbohydrates (gms)   191     Carbohydrates (gms)   208    Carbohydrates (gms)   37
Fat (gms)		           61      Fat (gms		            36     Fat (gms)		           60
Fiber (gms)           27      Fiber (gms)           40     Fiber (gms)           21
Sodium (mg)           2660    Sodium (mg)           2580   Sodium (mg)           2240
With Lower Sodium     2400    With Lower Sodium     ---    With Lower Sodium     ---

DAY FOUR                      DAY FIVE                     DAY SIX
Calories		            1200    Calories		            1240   Calories		          1490
Protein (gms)         68      Protein (gms)         59     Protein (gms)       57
Carbohydrates (gms)   146     Carbohydrates (gms)   198    Carbohydrates (gms) 188
Fat (gms)		           33      Fat (gms)		           34.5   Fat (gms)		         61
Fiber (gms)           14      Fiber (gms)           30     Fiber (gms)         29
Sodium (mg)           2690    Sodium (mg)           3554   Sodium (mg)         2250
With Lower Sodium     ---     With Lower Sodium     ---    With Lower Sodium - - -

DAY SEVEN                     DAY EIGHT                    DAY NINE
Calories		            1200    Calories		            1570   Calories 		           1285
Protein (gms)         47      Protein (gms)         70     Protein (gms)         56
Carbohydrates (gms)   164     Carbohydrates (gms)   220    Carbohydrates (gms)   186
Fat (gms)		           43      Fat (gms)		           53     Fat (gms) 		          40
Fiber (gms)           30      Fiber (gms)           43     Fiber (gms)           35
Sodium (mg)           1947    Sodium (mg)           2554   Sodium (mg)           2710
With Lower Sodium     ---     With Lower Sodium     2204   With Lower Sodium     2360

DAY TEN                       DAY ELEVEN                   DAY TWELVE
Calories 		           1510    Calories		          1568     Calories 		         1440
Protein (gms)         50      Protein (gms)       61       Protein (gms)       55
Carbohydrates (gms)   245     Carbohydrates (gms) 237      Carbohydrates (gms) 196
Fat (gms) 		          45      Fat (gms) 		        44.5     Fat (gms) 		        54
Fiber (gms)           30      Fiber (gms)         35       Fiber (gms)         36
Sodium (mg)           2345    Sodium (mg)         3343     Sodium (mg)         1539
With Lower Sodium     2085    With Lower Sodium - - -      With Lower Sodium - - -

DAY THIRTEEN                  DAY FOURTEEN
Calories		            1449    Calories 		         1772
Protein (gms)         60      Protein (gms)       58.5
Carbohydrates (gms)   161     Carbohydrates (gms) 282
Fat (gms) 		          50      Fat (gms) 		        48
Fiber (gms)           27      Fiber (gms)         57
Sodium (mg)           2037    Sodium (mg)         3123
With Lower Sodium     ---     With Lower Sodium - - -
SHOPPING LIST
                               WEEK ONE
Items shown reflect purchases for the 1500 calorie-per-day Amy’s Meal Plan.
If you would prefer to make any substitutions, make sure to substitute similar items
(such as a different burrito). To follow the 1800 calorie plan, please purchase the
additional items at the end of this list.

AMY’S KITCHEN PRODUCTS
Purchase one each of the following unless stated otherwise:

•   Amy’s Breakfast Burrito                        •           Amy’s Rolled Oats Hot Cereal Bowl
•   Amy’s Brown Rice and Veggies Bowl              •           Amy’s Steel Cut Oats Hot Cereal Bowl
•   Amy’s Tamale Pie                               •           Amy’s Multigrain Hot Cereal Bowl
•   Amy’s Organic Cream of Tomato Soup             •           Amy’s Teriyaki Wrap
•   Amy’s All American Veggie Burger               •           Amy’s Organic Vegetable Barley Soup
•   Amy’s Salsa (your choice)                      •           Amy’s Organic Curried Lentil Soup
•   2 Amy’s Tofu Scramble in a Pocket Sandwiches   •           Amy’s Veggie Loaf Whole Meal
•   Amy’s Light & Lean Spinach Lasagna             •           Amy’s Stuffed Pasta Shells Bowl
•   Amy’s Light & Lean Pasta & Veggies             •           Amy’s Cheese Enchilada Whole Meal
•   Amy’s Apple or Strawberry Toaster Pop          •           Amy’s Organic Pasta & 3 Bean Soup
•   Amy’s Indian Vegetable Korma
•   Amy’s Organic Medium Chili with Vegetables
•   Amy’s Light in Sodium Spinach Single Serve Pizza

FRUITS & VEGETABLES
Purchase locally grown and organic when possible.

•   1 pint orange juice                                    •   1 tangerine (or small orange)
•   1 package mini carrots                                 •   14 cups salad greens
•   1 peach (canned or fresh)                              •   1 apple
•   1 bell pepper                                          •   1 pear (canned or fresh)
•   1 bunch celery                                         •   2 cucumbers
•   1 cup mushrooms (if desired)                           •   2 tomatoes
•   1 medium red onion                                     •   1 lemon
•   3 cups Fresh or frozen berries
•   1 large can pineapple (crushed or cubed) in 100% juice
•   Bag of mixed vegetables (preferably Asian mix)
•   Cilantro (if desired)
SHOPPING LIST
                            WEEK ONE
DAIRY
Purchase organic when possible.

• 1 small container part skim ricotta cheese
• 4 cups nonfat plain yogurt (1 quart)
• 1 quart 1% fat milk or soymilk
(if choosing yogurt rather than milk: increase yogurt by 2 cups and decrease milk by 2 cups)
• 1/2 cup lowfat cottage cheese
• 1/2 ounce feta cheese
• 1/2 ounce reduced fat Monterrey Jack cheese

PANTRY ITEMS
Salad dressings - Here are some good choices:

•   Annie’s Naturals Gingerly Low Fat
•   Brianna’s Fat Free Lively Lemon Tarragon
•   Trader Joe’s Fat Free Balsamic Vinaigrette
•   Consorzio’s Fat Free Balsamic Vinaigrette

•   Almond butter					                                   • Almonds - slivered or sliced
•   Tamari or low sodium soy sauce			                    • Walnuts
•   Whole wheat hamburger buns (such as Alvarado St)     • Pumpkin seeds
•   Whole whea tortillas (such as Alvarado St)		         • Corn tortillas
•   Olive oil					                                       • Cashews
•   Balsamic vinegar				                                 • Cinnamon
•   Raisins or other small, dried fruit
•   Organic rice cakes (such as Lundberg), whole grain crackers
    or wheat bread (such as Alvarado St)

A LITTLE MORE?
To follow the 1800 calorie plan, please add the following items:

•    1 ounce (24) almonds				                             •   3 cups yogurt
•    1/2 cup oatmeal				                                  •   1 wheat tortilla
•    1/2 ounce pumpkin seeds			                           •   1/2 cup berries
•    1/2 cup cottage cheese				                           •   1 cup mixed fruit
•    1/2 ounce cheese				                                 •   1 cup milk
•    1 cup salad greens
SHOPPING LIST
                           WEEK TWO
AMY’S KITCHEN PRODUCTS
Purchase one each of the below unless stated otherwise:

•   Amy’s Steel Cut Oats Hot Cereal Bowl
•   Amy’s Rolled Oats Hot Cereal Bowl
•   Amy’s Cream of Tomato Soup
•   Amy’s Light & Lean Spinach Lasagna
•   Amy’s Light & Lean Black Bean Enchilada
•   Amy’s Light & Lean Soft Taco Fiesta
•   Amy’s Texas Burger
•   Amy’s Salsa your choice (there will be extra from Week One)
•   Amy’s Tofu Scramble in a Pocket Sandwich
•   Amy’s Santa Fe Enchilada Bowl
•   Amy’s Veggie Loaf whole Meal
•   Amy’s Minestrone Soup
•   2 Amy’s Breakfast Burritos
•   Amy’s Lentil Soup
•   Amy’s Teriyaki Bowl
•   Amy’s Stuffed Pasta Shell Bowl
•   Amy’s Toaster Pop (Strawberry or Apple) (there will extra from Week One)
•   Amy’s Organic Southwestern Vegetable Soup
•   Amy’s Mattar Tofu
•   Amy’s Black Bean chili (for black bean dip)

FRUITS & VEGETABLES
Purchase locally grown and organic when possible.

•   3 apples (or pears, peaches, or plums)           • 1 cup broccoli
•   2 cups carrots                                   • 2 frozen fruit bars
•   1/2 cup sliced fruit                             • 1 orange
•   1 cup celery                                     • 1 1/2 cups cucumbers
•   2 cups berries (or a combination of fruit)       • 4 1/2 cups mixed veggies
•   3 cups baby spinach                              • garlic
•   1 cup orange juice                               • 1 medium baking potato
•   1 small onion
•   1 small tomato
•   1 lime
•   20 cups salad mix (approximately 5 bags, or 4 heads of romaine)
SHOPPING LIST
                             WEEK TWO
DAIRY
Purchase organic when possible.

• 1/2 cup lowfat cottage cheese
• 3 cups nonfat plain yogurt
• 3 1/2 cups 1% fat milk or soymilk
(if choosing yogurt rather than milk: increase yogurt by 2 cups and decrease milk by 2 cups)
• 2 teaspoons grated Parmesan cheese

ADDITIONAL PANTRY ITEMS
If you have already purchased pantry items for Week One, only a few additional items need to
be purchased. All other items come in large quantities and can be used again for Week Two.

•   1 can Amy’s Refried Beans
•   Salt-free seasoning blend
•   No sugar added jam (such as Cascadian Farms, Kozlowski)

A LITTLE MORE?
To follow the 1800 calorie plan, please add the following items:

•   2 1/2 cups milk
•   1 cup yogurt
•   1 1/4 cups fruit
•   3 ounces cheese
•   1/2 cup cottage cheese
•   1 piece of fruit
•   1 cup mixed veggies
NOTES
NOTES
WHY BUY AMY’S?
                        It’s delicious and tastes homemade!
Amy’s food tastes good because it’s made from the kind of real food ingredients that
   people use in their own kitchens . . . no additives, no MSG, no preservatives,
       no GMOs and no trans fats. Each burrito and enchilada is hand-rolled,
 every pizza crust is hand-stretched and topped, and our ingredients are carefully
                                 placed in each entrée.

      IT’S MADE FROM ORGANIC INGREDIENTS.
   Fruits, vegetables and grains are grown organically, the way nature intended
               food to grow, without the use of insecticides and other
                                 harmful chemicals.

                 EVERYTHING IS VEGETARIAN.
    No meat, fish, shellfish, poultry, eggs or peanuts are ever used in any Amy’s
    products. Dairy cheeses are made with pasteurized rBST hormone-free milk
               and do not contain animal enzymes or animal rennet.

                 SPECIAL DIET? NO PROBLEM.
         Amy’s makes several products for people with dietary restrictions.
       Many of our customers follow special diets, whether allergy-related or
        simply to live a healthier lifestyle. Please visit us at www.amys.com
                           for a complete list of products.

             LET OUR CUSTOMERS TELL YOU!
    We get such wonderful letters! Read some of our many letters from satisfied
   customers on our website — or simply try a delicious Amy’s meal for yourself.

       Amy’s is available in natural foods and grocery stores, supermarkets
  and selected warehouse and club stores throughout the United States, Canada,
                                Mexico and abroad.

            AMY’S KITCHEN, INC. • P.O. Box 4759, Petaluma, CA 94955
                               www.amys.com

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