EGGS:

• Omelets, with any combination of vegetables, meats and cheeses.

• Scrambled with guacamole, sour cream and salsa.

• Scrambled with a scoop of ricotta or cottage cheese and tomato sauce.

• Boiled or poached with spinach or asparagus and hollandaise or cheese sauce.

• Add turkey or chicken slices if appealing

• Soufflés

SALADS:

• Chef - leaf lettuce, meats, cheeses, eggs.

• Spinach - with bacon, eggs, anchovies.

• Caesar - Romaine lettuce, eggs, Parmesan cheese, anchovies.

• Any salad with chicken, tuna, shrimp or other meat or cheese.

SALAD DRESSINGS:

• Extra-virgin olive oil and vinegar (balsamic, wine, apple cider). Plain or with sea salt and spices.

• Creamy - made with heavy cream, mayonnaise, garlic and spices.

FISH AND MEATS:

• Pot roast cooked with onions, carrots and celery.

• Roasted chicken stuffed with a bulb of anise, celery and carrots.

• Chili made with fresh, chopped meat and a variety of vegetables such as diced eggplant, onions, celery, peppers, zucchini, tomatoes and spices.

• Steak and eggs.

• Any meat with a vegetable and a mixed salad.

• Chicken Parmesan with a mixed salad.

• Fish (not breaded or fried) with any variety of sauces and vegetables.

• Tuna melt on bed o broccoli or asparagus.

SAUCES:

A quick cream sauce can be made by simmering heavy cream with mustard or curry powder and cayenne pepper, or any flavor of choice. Delicious over eggs, poultry and vegetables.

Italian-style tomato sauce helps makes a quick Parmesan out of any fish, meat or vegetables. Put this over spaghetti squash for a vegetarian pasta-like dish. Or make a "lasagna" out of slices of eggplant or zucchini instead of pasta.

SNACKS:

• Celery stuffed with nut butter or cream sauce.

• Guacamole with vegetables sticks for dipping.

• Hard-boiled eggs.

• Rolled slices of fresh meat and cheese.

• Vegetables juices.

• Almonds, cashews, pecans, sunflower seeds.

DINING OUT:

• Let the waiter know you do not want any bread, to avoid temptations.

• Don't hesitate to ask for an extra vegetable instead of rice or potato.

• Avoid all fried food (it's usually laden with bread crumbs and bad fat).

• Avoid iceberg lettuce. Choose a Caesar or spinach salad instead.

DINING MENU OPTIONS:

Chinese - Steamed dishes or moo shu (no rice, pancakes or sweet sauce).
Continential - Filet mignon or other steak, duck, fish or seafood.
French - Coquilles Saint-Jacques, boeuf a la Bourguignonne.
Italian - Veal parmigiana (not breaded or deep-fried)
Vegetarian - Tofu or cheese and vegetables, egg dishes.

For more on the Start2Health System and Diet, fill out the Start2Health System™ Supplement Questionnaire and you've taken your first step…2Health.