"Hello, I'm Kai and I'm eager to
help you get on just the right plan." |
web design by
gatewoodmarketing.com
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Mail Order
Substitution Menu
(50¢ fee is charged for each substitution)
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| Breakfast |
Lunch |
Dinner |
Apple Pancakes:
Served with low-fat syrup. Available in Weeks 1 & 4 |
Smoked
Chicken Sandwich:
Smoked, sliced breast of chicken on wheat bread, complemented
by delicious barbecue sauce and sprouts and served with a whole orange. |
(All
entrees served with a side order of vegetables)
Stuffed Shells with Tomato Sauce:
Three large pasta shells stuffed with low-fat cheese and
topped with a delightful tomato sauce and melted mozzarella. |
Blueberry Pancakes:
Served with low-fat syrup. Available Weeks 1, 2 & 3
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Turkey Pastrami
on Rye:
Terrific turkey pastrami is served on sliced rye bread, with
deli mustard and a citrus fruit cup on the side. |
Turkey
Salisbury Steak:
Our healthier version of a popular entree, smothered in
low-fat gravy and served with mashed potatoes. |
Waffles:
Crispy golden waffles served with low-fat syrup. |
Deluxe
Turkey Sandwich:
Tender, sliced breast of turkey is served on a multigrain roll
with tangy Golden Sauce and a whole apple. |
Eggplant
Parmesan:
Delicious breaded eggplant and marinara sauce on a bed of
rotini pasta, covered with mozzarella cheese and baked to
perfection. |
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Grilled
Vegetable Sandwich:
Grilled, marinated veggies (eggplant, onions, red, green &
yellow peppers, mushrooms) are served on a muliti-grain roll,
accompanied by baked potato chips. |
Tomato
Vegetable Pie:
A full-flavored dish of your favorite farm fresh vegetables
cooked in a rich stock and topped with light swiss cheese. |
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Black
Bean Soup:
Delicious combo of black beans, assorted peppers & onions.
Served with a big soft pretzel and vanilla & mandarin
orange pudding. |
Sliced
Turkey Dinner:
Old-fashioned & appealing. Delicious sliced white turkey
breast, served with mashed potatoes and gravy. |
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Grilled
Cheese:
Low-fat cheddar cheese served on toasted low calorie bread.
Served with a whole apple, applesauce or juice. |
Tamale
Pie:
Spicy & flavorful. This pie is made with seasoned ground
turkey in a cornmeal crust. |
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Grilled
Turkey Ham & Cheese:
Low-fat turkey ham topped with low-fat cheddar cheese. Served
on toasted low calorie bread. Applesauce, whole apple or juice
on the side. |
Choppino Seafood Medley: A flavorful mix of Seafood in Tomato Base. Served with a Petite Grain Roll, Cream Cheese cup, and low-fat Chocolate Pudding. |
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Southwestern
Sandwich:
A tasty vegetarian black-bean burger served with salsa and
tomato slices on a multigrain roll. Accompanied by fresh
fruit. |
Johnny's Veggie Pizza: An American favorite, it's made on Whole Wheat Pie Bread and topped with Onions, Peppers, Mushrooms, Black Olives and low-fat Mozzarella Cheese. Served with Broccoli Florets. |
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Chicken Burger:
A grilled quarter-pounder chicken patty served on a multigrain bun with tangy barbecue sauce & seasonal whole fresh fruit. |
Chicken Parmesan:
An enticing tender chicken breast topped with zesty marinara sauce and mozzarella cheese served on a bed of rotini pasta. |
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Tomato Meltover:
Pita bread topped with fresh tomato slices and mozzarella cheese. Baked to golden brown and served with applesauce. |
Whitefish Parmesan:
This is one you'll remember and order again. Tasty mild whitefish topped with zesty marinara sauce and mozzarella cheese. |
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Chugwater Chili:
Our Chugwater Wyoming chili powder makes this the best chili you've ever tasted. Chock full of tomatoes, red and white kidney beans, chickpeas, zucchini, yellow squash, carrots, peppers and sweet green chilies. |
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ASK
THE DIETITIAN
Rebecca
Mohning MS, RD
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| Healthy
Holiday
Eating
T
ips
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The holiday season can bring many food challenges when it comes to sticking with your healthy eating regime. Follow these holiday tips to avoid any unwanted weight gain this holiday season.
Healthy Holiday Eating Tips:
1. Plan ahead
- Identify parties or activities that may challenging
- Brainstorm to develop strategies for potential “food challenging situations.”
- Put some calories “in the bank” and make a plan of what you'll have at the party
2. Avoid overeating
- Try not to arrive “starving.” In general, people tend to eat more when overly hungry. Consider a soup or hot drink before you arrive.
- Get enough sleep. Studies show we eat more when we are tired.
- Bring a dish you feel comfortable eating.
- Fill up on fewer calorie foods. Consider covering your plate with veggies, fruit, lean meats, poultry, fish, and whole grains.
- Avoid foods you think may be problematic for you to choose alternative substitutes.
3. Focus on “eating awareness” techniques
- Try to be fully present while you are eating-“savor the flavor” of your favorite food.
- “Eat the best, save the rest.” Review your options before you get started and make sure to include your favorite foods: pass on those you care least about or can have anytime.
- Think about positioning yourself away from the food; “out of sight out of mind” might work to your advantage!
4. The alcohol factor
- Be aware that alcohol adds empty calories, decreases your resolve and increases your appetite.
- If you plan to drink, allocate the number and budget your calories accordingly.
5. Keep on moving!
- Exercise is a helpful tool to balance calories and relieve stress.
- Consider a walk after dinner.
6. Maintenance is success
- Trying to lose during the holidays may be setting you up to fail.
Remember the holiday season comes once a year; do your best.
Happy Holidays! |
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