"Hello, I'm Kai and I'm eager to
help you get on just the right plan." |
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gatewoodmarketing.com
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Low-Carb Menus
for the San
Francisco Area
Prices
| Low
Fat | Nutritional Information
| Menu
Calendar
 |
Low-Carb,
No-Hassle
You've
read about all the different low-carb
diets on the market. What most of
them have in common is that you have to
follow a complex set of rules, collect the
food, and then prepare the meals.
Well, now you can get your low-carb meals
right here. We've followed the rules,
collected the food and prepared the meals
for you. We have four
delicious weekly menus that repeat
themselves in a four week cycle (1,
2, 3,
4) . You'll receive a
different set of weekly meals for a month.
After that period, the cycles repeat
themselves. |
The
food is divided into 2 weekly pickups. Tuesday's
pickup includes the food for Tuesday's dinner
through Friday's lunch and Friday's pickup
includes Friday's dinner through Tuesday's lunch.
Our
meals are affordably priced. When you take
into consideration the time for shopping, cost of
food, preparation time and discarded leftovers,
you will quickly realize that our meals are more
economical than fast food, and a lot healthier.
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Breakfast |
Lunch |
Dinner |
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Menu
for WEEK 1
Tuesday's Pickup is in italics
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Pork
Chop w/
Pomodoro Sauce
Italian Green Beans
Asparagus & Peppers
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Cheese
Omelet w/Salsa
Spinach and
Bacon
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Fiesta
Burger
Guacamole
Seasoned
Green Beans
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Half
Roasted Chicken
Cauliflower
Puree
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Scrambled
Egg Patties
w/Canadian
Bacon, Cheddar
Cheese
and Spinach
Cauliflower
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Chicken
Fontina
Broccoli
Red Peppers & Onions
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Creole
Catfish in
Lemon
Sauce
Greens, Broccoli
Artichokes
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Spinach
Quiche
w/Green Beans &
Red
Peppers
Sausage
Links
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Baked
Chicken w/
Goat
Cheese
Artichoke
Medley
Cauliflower
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Chicken
Marsala
Green
Beans & Peppers
Broccoli
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Western
Omelet with
Fajita
Veggies
Sausage
Links
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Old
Fashioned Pot Roast
Mushroom
Cream Sauce
Green
Beans, Greens
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Prime
Rib with
Red
Wine
Sauce
Cauliflower
& Kale Duet
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Vegetable
Quiche
Sausage
Patty
Spinach
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Chicken
Parmesan
Ratatouille
Broccoli
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Chicken
Italiano
Asparagus
Parmesan
Italian
Meatballs w/Fajita Vegetables
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Pork
Chop Breafast
Egg
Patty with Bacon
and
Cheddar Cheese
Green
Beans
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Hamburger
Pizza
Seasoned
Squash
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Baked
Salmon with
Cream Dill Sauce and
Spinach,
Italian
Green Beans with Spiced Tomatoes
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Tomato-Mushroom
Omelet
with Mustard
Sausage Patty
over
Greens
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Meatloaf
w/Tomato Sauce
on
a bed of Creamed Spinach
Brussel
Sprouts
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Breakfast |
Lunch |
Dinner |
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Menu
for WEEK 2
Tuesday's Pickup is in italics
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Herbed
Catfish
Collard
Green Mix
Broccoli
Florets
Artichokes
& Greens
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Cheese
Omelet w/Salsa
Spinach and
Bacon
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Beef
Casserole
Asparagus
Diced Red Peppers
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Chicken
Tenders
w/ Pepper Sauce,
Parmesan
Cheese
Veggie Mix
Brussel Sprouts
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Scrambled
Eggs Breakfast
Egg
Patties
Canadian Bacon,
Cheddar
Cheese
anSpinach
Cauliflower
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Roasted
Pork Loin w/
Morel Sauce
Green Beans &
Red
Peppers
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Chicken
Roma
Cauliflower
Green Beans
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Spinach
Quiche
w/Green Beans &
Red
Peppers
Sausage
Links
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Chicken
& Bacon Cheddar Melt
Cajun
Cream Sauce
Broccoli & Greens
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Cioppino
Seafood Stew
Cauliflower
Italian Green Beans
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Western
Omelet with
Fajita
Veggies
Sausage
Links
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Andouille
Sausage w/
Mozzarella
Cheese
Zucchini
& Squash
Fajita Veggies w/Sauce
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Grilled
Pork Chop w/
Green
Peppercorn Sauce
Green
Beans and
Roasted Red Peppers
Garlic Cauliflower Puree
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Vegetable
Quiche
Sausage
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Spicy
Salmon and Spinach
Salad
w
a Bacon Round
Marinated Vegetable Blend
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Lemon
Herb
Chicken
Cheesy
Broccoli
With
Bacon
Green
Beans
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Pork
Chop Breakfast
Pork
Chop
Egg
Patty with Bacon
and
Cheddar Cheese
Green
Beans
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Beef
Short Ribs w/
Mushroom
Sauce
Broccoli
& Kale
Red
Peppers
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Grilled
Chicken Breast
Curried
Veggies
Asparagus w/Red Peppers
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Tomato-Mushroom
Omelet
Sausage Patty over Greens
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Chicken
Alfredo with a
Creamy Veggie Mix
Broccoli Florets
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Breakfast |
Lunch |
Dinner |
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Menu
for WEEK 3
Tuesday's Pickup is in italics
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Chicken
Breast w/
Bacon, Red Pepper Sauce Collard Green Mix
Brussel Sprouts
Asparagus
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Cheese
Omelet w/Salsa
Spinach and
Bacon
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Chicken-Cheddar
Melt
Broccoli
& Cauliflower Medley
Onions
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Crab-Stuffed
Flounder
Dill
Sauce, Cauliflower
Green
Beans & Parmesan
Creamed Spinach
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Scrambled
Eggs w/
Canadian Bacon
Cheddar
Cheese and
Spinach,
Cauliflower
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Hamburger
w/Swiss
Cheese,
Creamed
Spinach
& Green Beans
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Chicken
Fontina
Broccoli
Peppers & Onions
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Spinach
Quiche
Sausage
Links
Green
Beans and
Red
Peppers
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Turkey
Steak in Lemon Herb Sauce
Zucchini Veggie Mix
Kale,
Green Beans
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Chicken
Alfredo with a
Creamy Veggie Mix
Broccoli Florets
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Western
Omelet with
Fajita
Veggies
Sausage
Links
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Baked
Pork Chop w/
Pomodoro
Sauce and Parmesan Cheese
Green
Bean Mix
Fajita Veggies
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Whitefish
Parmesan
Pesto
Cauliflower
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Vegetable
Quiche
Sausage
Spinach
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Cioppino
Seafood Stew
Cheesy
Broccoli w/Bacon
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Chicken
Marsala
Green
Beans
Fajita
Vegetables
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Pork
Chop Breakfast
Pork
Chop, Egg
Patty with Bacon and
Cheddar Cheese
Green
Beans
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Baked
Chicken w/
Goat
Cheese
Artichoke
Mix
Broccoli
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Prime
Rib w/Red
Wine
Sauce and Kale
Broccoli
Florets
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Tomato-Mushroom
Omelet
& Sausage Patty
over
Greens
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Beef
Short Ribs
Mushroom
Sauce
Asparagus
& Peppers
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Breakfast |
Lunch |
Dinner |
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Menu
for WEEK 4
Tuesday's Pickup is in italics
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Turkey
Meatloaf in
Tomato
Sauce with
Parmesan
Cheeses
Creamed
Spinach
Green
Beans
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Cheese
Omelet w/Salsa
Spinach and
Bacon
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Chicken
Roma
Cauliflower
w/
Tarragon
Lemon Sauce
Greens
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Chicken
Fajitas
Guacamole
Peppers,
Broccoli
Brussel Sprouts
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Scrambled
Egg Breakfast
Egg
Patties
w/Canadian Bacon
Cheddar
Cheese and
Spinach,
Cauliflower
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Baked
Cajun Salmon in a Cream Sauce
Asparagus
Spears
Broccoli
Florets
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Roasted
Half of
Chicken
Cauliflower
Puree
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Spinach
Quiche
Sausage
Links
Green
Beans and
Red
Peppers
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Veal
Parmesan
Italian
Green Beans
Cheese
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Cumin
Salmon
Mustard
Greens
Zucchini
Veggie Mix
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Western
Omelet with
Fajita
Veggies
Sausage
Links
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Andouille
Sausage
Mozzarella
Cheese
Fajita
Veggies
Zucchini
& Squash
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Chicken
Parmesan
Over
Ratatouille
Broccoli
w/Cheese
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Vegetable
Quiche
Sausage
Patty
Spinache
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Boston
Cod in
Lemon
Herb Sauce
Green
Beans, Greens
Red
Pepper & Mushroom Mix
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Turkey
Steak
Creamed
Spinach
Brussel
Sprouts
Red Pepper Sauce
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Pork
Chop Breakfast
Pork
Chop, Egg
Patty with Bacon and
Cheddar Cheese
Green
Beans
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Baked
Turkey Cutlet
in
Curry Sauce
Onions
& Peppers
Cauliflower
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Hamburger
Alfredo Pizza
Asparagus
Spears
Cauliflower
Fajita
Veggies
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Tomato-Mushroom
Omelet
Sausage
Patty over Greens
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Lemon-Herb
Chicken
Cheesy
Broccoli w/
Bacon
Green Beans
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Return
to Top |
Substitution
List
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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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