The WALDEN FARMS, Inc.
HEALTHY LIFESTYLE CHOICES MENU

4 Ounces Orange juice-(60 calories, 0 fat, 13 carbs)

2 slices Whole Wheat Bread-toasted (75 calories/slice)( 150 calories, 2 gm fat, 28 carbs)

2 Tablespoons Fat Free Cream Cheese(25 calories, 0 fat, 2 carbs)

Walden Farms Calorie Free Fruit Spreads(0 calories, 0 fat, 0 carbs)

Coffee or Tea ( 5 calories,0 fat,1 carb)

with Fat Free Milk( 10 calories,0 fat, 1 carb)

Sweetened with non-caloric sweetener(Splenda)

Total for Breakfast-250 calories, 2 gm fat, 45 carbs

Tuna wraps- 6 ounce can solid white Tuna(in water)mashed(225 calories, 6.5 gm fat, 0 carbs)

Mix with Fat Free Mayo

and 1 tablespoon of Walden Farms Calorie Free Thousand Island Dressing(0 calories, 0 fat, 0 carbs).

Place some of the tuna mixture in a leaf of Romaine or Bib lettuce(8 calories, 0 fat, 0 carbs) and roll

Glass of crystal light just (5 calories, 0 fat, 0 carbs0.

Total for Lunch-- 238 calories, 6.5 gm fat, 0 carbs

Chicken with Artichoke Hearts and Sundried Tomatoes

Salad- Spring mix(8 calories,0 fat,1 carb) with tomatoes(20 calories, 0 fat, 5 carbs) and 1/2 cup of sliced cucumbers(18 calories, 0 fat, 1 carb). Top with Walden Farms Calorie Free Salad Dressing(0 calories, 0 fat,0 carbs).

Total of 46 calories, 0 fat, 7 carbs.

Chicken- 2 chicken cutlets cut into pieces(280 calories). Brown in skillet with one tablespoon olive oil(120 calories, 14 gm fat, 0 carbs). Add one small jar of sundried tomatoes(drained)(30 calories, 3 gm fat, 2 carbs).

Total- 457 calories, 23 gm fat, 8 carbs

Vegetable- Asparagus(4 ounces) cleaned and placed on a cookie sheet. Spray on Crisco Olive Oil and sprinkle with garlic powder, salt and pepper (10 calories, 0 fat,3 carbs). Add a pinch of crushed red pepper according to your own taste. Drizzle on Walden Farms Calorie Free Balsamic Vinaigrette Dressing(0 calories, 0 fat, 0 carbs).

Total- 10 calories, 0 fat, 3 carbs

Desert- Fresh Strawberries(about 4) (26 calories, 0 fat, 3 carbs). Dip in Walden Farms Calorie Free Chocolate Dip(0 calories, 0 fat, 0 carbs).

Total- 26 calories, 0 fat, 3 carbs

4 ounces orange juice (60 calories, 0 fat, 13 carbs).

2 Eggo Nutri-grain Pancakes(85 calories, 2.5 gm.fat, 14 carbs)

Pour on Walden Farms Calorie Free Pancake Syrup (0 calories, 0 fat, 0 carbs).

Cup of coffee or tea(5 calories,0 fat,0 carbs)with fat free milk (10 calories, 0 fat, 1 carb).Sweetened with non-caloric sweetener(Splenda).

Total for breakfast- 245 calories, 5 gm. fat, 29 carbs

Raw vegetables- 2 celery stalks(10 calories, 0 fat, 2 carbs)

4 ounces Broccoli (10 calories,0 fat, 3 carbs)and 4 Carrot Sticks(approximately 4 inches long)(15 calories, 0 fat, 3 carbs).

Dip vegetable into Walden Farms Calories Free Dips ( Bacon, Blue Cheese, French Onion or Ranch)(0 calories, 0 fat, 0 carbs).

One slice of WASA crispbread (30 calories,0 fat, 4 carbs) with Walden Farms Calorie Free Fruit Spread (0 calories, 0 fat, 0 carbs).

Total for Lunch- 70 calories, 0 fat, 12 carbs

Salad- 2 ounces Baby spinach(10 calories,0 fat, 4 carbs) with 1/2 cup slivered almonds(70 calories, 8 gm. fat, 3 carbs) top with Walden Farms Calorie Free Creamy Bacon Dressing (0 calories, 0 fat, 0 carbs)

Total- 80 calories, 8 gm fat, 7 carbs

Porkchops or Lambchops with mustard--2 center cut loins of pork or lamb (165 calories/chop,7 gm fat, 0 carbs)

Place in a pan, top with Dijon mustard and broil till done.

Remove from pan and pour Walden Farms Calorie Free Thick and Spicy BBQ Sauce (0 calories, 0 fat, 0 carbs) over meat.

Total- 330 calories, 7 gm fat, 0 carbs)

Vegetable- Half of a medium size sweet potato(70 calories, 0 fat, 14 carbs) topped with a Tablespoon of Walden Farms Calorie Free Marshmallow Dip( 0 calories, 0 fat, 0 carbs).

Total- 70 calories, 0 fat 14 carbs

Desert- Walden Farms Calorie Free Chocolate Dip- 4 Tablespoons( Serve as a desert pudding)(0 calorie, 0 fat, 0 carbs)

Beverage- any calorie free soda or juice drink)

BREAKFAST

1 cup Puffed Wheat Cereal(50 calories,0 fat,12 carbs) with 1/2 cup fat free milt(45 calories, 0 fat, 7, carbs). A non-caloric sweetener may be added( Splenda).

1 slice of rye bread toasted (75 calories, 1 gm fat, 13 carbs) with Walden Farms Calorie Free Apple Butter(0 calorie, 0 fat, 0 carbs).

Coffee or tea (5 calorie, 0 fat, 0 carb) with fat free milk(10 calories, 0 fat, 1 carb) sweetened with non-caloric sweetener (Splenda).

Total for Breakfast- 185 calories, 1 gm fat, 33 carbs

LUNCH

1 cup 1% cottage cheese (80 calories, 1 gm fat, 3 carbs). Mix in either Walden Farms Calorie Free Blueberry or Raspberry Fruit Spread (Approximately 1 tablespoon)

2 pieces of Melba toast(25 calories, 0 fat, 6 carbs)

Glass of Crystal Light Iced Tea (5 calories, 0 fat,0 carbs)

Total for Lunch- 110 calories, 1 gm fat, 15 carbs

Arugula Salad-2 ounces( 10 calories, 0 fat, 4 carbs) with 1 ounce low fat Feta cheese(60 calories, 4 gm fat, 1 carb) and 4 ounces of sliced fresh pear (60 calorie, 0 fat, 15 carbs).

Top with Walden Farms Calorie Free Raspberry Vinaigrette Dressing (0 calories, 0 fat, 0 carbs).

Buffalo Chicken- 2 chicken cutlets cut into pieces( 140 calories/piece)- (280 calories, 4 gm fat, 0 carbs) marinated in hot wing sauce(10 calories, 0 fat, 0 carbs).

Place in oven and bake at 350 degrees until done. Serve with Walden Farms Calorie Free Bleu Cheese Dressing (0 calories, 0 fat, 0 carbs).

One whole potato cut into thin slices (approximately 8 ounces)(180 calories, 0 fat, 44 carbs).Spray on Crisco oil and pour Walden Farms Calorie Free Classico Italian Dressing. Sprinkle with salt and pepper and bake till done.

Beverage- Diet soda or crystal lite juice (5 calories, 0 fat, 0 carbs)

Total is 545 calories, 8 gm fat, 6 carbs_

Desert- Scoop of Fat Free or no-sugar added Ice Cream (230 calories, 0 fat, 50 carbs) topped with Walden Farms Calorie Free Chocolate Syrup(0 calories, 0 fat, 0 carbs)

Total for Dinner is 775 calories, 8 gm fat, 114 carbs)

4 ounces orange juice(60 calories, 0 fat, 13 carbs)

1 cup Mini Wheats(180 calories, 1 gm fat, 41 carbs) with 1/2 cup fat free milk(45 calories,0 fat, 7 carbs). Optional: sweeten with non-caloric sweetener(Splenda).

1 slice of Oatbran Bread, toasted(70 calories,1 gm fat, 13 carbs) topped with 1 teaspoon peanut butter(35 calories, 3 gm fat, 1.5 carbs) and spread with Walden Farms Calorie Free Fruit Spreads( 0 calorie, 0 fat, 0 carbs).

Coffee or tea ( 5 calories, 0 fat, 1 carb) with fat free milk (10 calories,0 fat, 1 carb). Sweeten with non-caloric sweetener(Splenda)

Total for Breakfast is 405 calories, 5 gm fat, 77 carbs

3 ounces Tossed Romaine Lettuce (16 calories,0 fat, 4 carbs) with 3 ounces fat free turkey breast(50 calories, 0 fat, 2 carbs) and one ounce reduced fat Swiss cheese(90 calories, 6 gm fat, 1 carb).Cut up turkey and Swiss cheese and toss with lettuce. Add Walden Farms Calorie Free Bacon Ranch Dressing (0 calorie, 0 fat, 0 carbs)

1 slice sesame Wasa Crispbread (50 calories, 0 fat, 9 carbs) with Walden Farms Calorie Free Fruit Spread (0 calories, 0 fat, 0 carbs).

Total for Lunch- 211 calories, 6 gm fat, 16 carbs

1 cup Progress 99% Fat free New England Clam Chowder ( 110 calories, 1.5 gm fat, 18 carbs)

Shrimp and Scallops Scampi- 3 ounces(12 large) shrimp (90 calories, 1.5gm fat, .5 carbs) and 6 large scallops(75 calories, .5gm.fat, 2.5 carbs).Cook shrimp and scallops in 1 tablespoon olive oil( 120 calories,14 gm fat, 0 carbs) with garlic powder or minced garlic, salt and pepper. When shrimp and scallops are done, pour on Walden Farms Calorie Free Scampi Sauce (0 calories, 0 fat, 0 carbs).

Cook 4 ounces (1 cup) pasta (spaghetti or linguine)(185 calories, 1 gm fat, 37 carbs)drain pasta and pour seafood scampi over pasta and serve.

Desert- 3 Slices of Fresh Pineapple(75 calories, 0 fat, 21 carbs).

Dip in either Walden Farms Calorie Free Chocolate or Marshmallow Dip(0 calories, 0 fat, 0 carbs).

Total for Dinner is 545 calories, 16.5 gm fat, 60.5 carbs)

4 ounces orange juice (60 calorie, 0 fat, 13 carbs)

2 rice cakes with Walden Farms Calorie Free Grape Fruit Spread (70 calories, 0 fat, 15 carbs)

1 eight glass of fat free milk with 2 tablespoon of Walden Farms Calorie Free Chocolate Syrup( 90 calories, 0 fat, 13 carbs)

Total for Breakfast is 220 calories, 0 fat, 41 carbs

2 Slices whole wheat bread (150 calories, 2 gm fat, 28 carbs)

1 ounce reduced fat provolone cheese (70 calories, 5 gm fat,1 carb)

2 leaves of Iceberg lettuce(4 calories, 0 fat, 0 carbs)

2 thin slices of tomato(15 calories,0 fat, 5 carbs).

Spread on Walden Farms Calorie Free Russian Dressing(0 calories, 0 fat, 0 carbs).

Glass of Crystal Light Peach Ice Tea or diet soda. (5 calories, 0 fat, 0 carbs).

Total for Lunch is 289 calories, 8.5 gm fat, 35 carbs.

3 ounce Tossed Salad with tomatoes and cucumbers(43 calories, 0 fat, 7 carbs) top with Walden Farms Calorie Free Dressing(0 calories,0 fat, 0 carbs).

Total for salad 43 calories, 0 fat, 7 carbs.

Hamburgers- 6 ounces 90% lean chopped beef(380 calories,8 gm fat, 0 carbs). Mix Chopped meat with salt and pepper. Add 1/4 cup Walden Farms Calorie Farms Hickory Smoked BBQ Sauce(0 calories, 0 fat, 0 carbs). Broil until done.

Take 2 portobello mushrooms(30 calories, 0 fat, 2 carbs. Clean mushrooms and remove stems. Drizzle with 1 teaspoon olive oil(30 calories, 6 gm fat, 0 carbs) salt and pepper and broil

Place broiled hamburger on one broiled portobello mushroom and put a slice of onion(20 calories, 0 fat, 6 carbs) on top.

Pour on Walden Farms Calorie Free Ketchup(0 calories, 0 fat, 0 carbs). Top with another broiled portobello mushroom.

Total for hamburger dish- 490 calories, 14 gm. fat, 10 carbs.

Serve with coleslaw - shred 1 cup cabbage(16 calories, 0 fat, 2 carbs). Shred 4 ounces carrots(22 calories, 0 fat, 6 carbs).

Mix together and add Walden Farms Calorie Free Coleslaw Dressing(0 calories, 0 fat, 0 carbs).

Total for coleslaw is 38 calories, 0 fat, 8 carbs

Desert- 4 ounce slice of Apple Pie(290 calories, 13 gm fat, 46 carbs). Place a dollub of Walden Farms Calorie Free Marshmallow Dip (0 calorie, 0 fat, 0 carb) on top.

Coffee or tea (5 calories, 0 fat, 1 carb) with fat free milk(10 calories, 0 fat, 1 carb). Sweeten with non-caloric sweetener(Splenda).

Total is 305 calories, 13 gm fat, 48 carbs

4 ounces orange juice(60 calories, 0 fat, 13 carbs). 2 slices turkey bacon(80 calories, 5 gm fat, 0 carb). 1 egg scrambled (large)(75 calories, 4.5 gm fat, 0 carbs). Spray pan with any spray oil, then scramble egg. Toast one Multi grain English Muffin(140 calories, 1.5 gm fat, 28 carbs). Spread on Walden Farms Calorie Free Fruit Spread( 0 calories, 0 fat, 0 carb).

Coffee or tea ( 5 calories, 0 fat, 1 carb) with fat free milk(10 calories, 0 fat, 1 carb) sweetened with a non-caloric sweetener(Splenda).

Total for Breakfast s 370 calories, 11 gm fat, 43 carbs)

Grilled Cheese Sandwich

2 slices of whole wheat bread(150 calories, 2 gm fat, 28 carbs)

Put 2 slices of Fat free American Cheese in between bread(60 caloreis,0 fat, 4 carbs).

Put in pan with 1 tablespoon Butter Substitute(ie."I Can’t Believe Its Not Butter")(90 calories, 10 gm fat, 0 carbs).

Brown on both sides.

Glass of Crystal Light Iced Tea (5 calories, 0 fat, 0 carbs) or diet soda.

Total for lunch is 305 calories, 12 gm fat, 32 carbs.

Shrimp Cocktail

3 shrimp(90 calories, 1.5 gm fat, .5 carbs) with Walden Farms Calorie Free Seafood Sauce( 0 calories, 0 fat, 0 carb).

3 ounces of romaine lettuce-tossed. (16 calories, 0 fat, 1 carb).

Top with Walden Farms Calorie Free Caesar Dressing(0 calories, 0 fat, 0 carb).

Flounder Parmesan

One large slice of Flounder of Filet of Sole (120 calories, .5 gm fat, 0 carb). Dip fish into 1 beaten egg(75 calories,4.5gm fat, 0 carb) and then into flavored bread crumbs(35 calories, 1 gm fat, 6 carbs).Spray frying pan with cooking oil and brown on both sides. Remove fish and place in baking pan. Top with 2 thin slices of Fat Free Mozzarella cheese( 45 calories, 0 fat, 1 carb)

Pour Walden Farms Calorie Free Marinara Sauce (0 calories, 0 fat, 0 carb) over fish and bake in 350 degree for 15 minutes or until cheese is melted and bubbly.

Vegetable- 1 cup of fresh spinach(washed)(20 calories, 6 gm fat, 4 carbs). Put in pan with 2 tablespoons of olive oil,with 3 cloves of crushed garlic 1/4 teaspoon red crushed pepper, salt and pepper to taste.(130 calories, 16 gm fat, 0 carb).

Dessert

Sugar free jello(10 calories, 0 fat, 0 carbs). Top with 1 tablespoon of Walden Farms Calorie Free Marshmallow Dip(0 calories, 0 fat, 0 carbs)

Total for dinner is 435 calories, 19.5 gm fat, 11 carbs)

4 ounces orange juice(60 calories, 0 fat, 13 carbs). 1 Cup Special K Cereal (110 calories 0 fat, 23 carbs) with 1/2 cup fat free milk(45 calories 0 fat,7 carbs). Add 1/2 of a banana(sliced)(55 calories, 0 fat, 13 carbs). Sweeten with non-caloric sweetener if needed. 1/2 of a fat free Bran Muffin( 82 calories, 0 fat, 9 carbs).

Coffee or tea( 5 calories,0 fat, 1 carb) with fat free milk(10 calories, 0 fat, 1 carb) and sweeten with non-caloric sweetener(Splenda).

Totals for breakfast are 367 calories, 0 fat, 67 carbs.

Tortilla Wrap

1 corn Tortilla- 6" in diameter(45 calories, .5 gm fat, 9 carbs)

Place 2 slices of fat free bologna(40 calories, 0 fat, 1 carb), 2 slices fat free turkey (50 calories, 0 fat, 2 carbs)and 2 slices reduced fat Colby Cheese(80 calories, 5 gm fat,1 carb).

Top with Walden Farms Calorie Free French Dressing(0 calories,0 fat, 0 carb) and Roll up.

Glass of Crystal Lite Ice Tea(5 calories, 0 fat, 0 carb) or diet soda.

Total for lunch is 220 calories, 5.5 gm fat, 13 carbs.

Grilled Lamb Chops

Spaghetti Squash Alfredo

Spray 2 medium size Lamb Chops with Spray Olive Oil and sprinkle with rosemary, salt and pepper.(390 calories, 5 gm fat, 0 carb).

Top with 1 tablespoon Walden Farms Calorie Free Original BBQ Sauce (0 calories, 0 fat, 0 carb). Broil until done. Serve with addition BBQ sauce or Walden Farms Calorie Free Ketchup.

Bake Spaghetti Squash in oven at 350 degree till soft.(81 calories, 2 gm fat, 20 carbs). Cut in half and remove seeds.

Scrape squash till all insides are removed. Place in frying pan and with 2 tablespoons of light butter( 100 calories, 11 gm fat, 0 carb. Turn till all spaghetti squash is coated. Pour on Walden Farms Calorie Free Alfredo Sauce( 0 calories, 0 fat, 0 carb).

Top with 1/2 cup grated Parmesan Cheese (230 calories, 16 gm fat, 2 carbs).

Dessert

Hot Apple Cobbler

1 cup of Granny Smith tart green apples cut into small pieces. (150 calories, 0 fat, 23 carbs). 1 tablespoon lemon juice ( 4 calories, 0 fat, 1.5 carbs) and 1/3 cup non caloric sugar substitute.. Mix together and bake till soft.

Remove from oven and add 2 tablespoons of Walden Farms Calorie Free Apple Butter Fruit Spread(0 calorie, 0 fat, 0 carbs).

Top with one tablespoon Walden Farms Calorie Free Marshmallow Dip (0 calories, 0 fat, 0 carbs) or fat free whipped cream( 10 calories, 0 fat, 2 carbs).

Total for Dinner is 965 calories, 34 gm fat, 48.5 carbs