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Feeling Great Menu Feeling Great Menu - Your Guide to a Healthier Way of Eating
Welcome to the Feeling Great Menu - your guide to a Healthier Way of Eating. Because we believe that eating healthier affects how you feel, how much energy you have and how healthy you are we have created the Feeling Great Menu to make it easy for you to enjoy an entire week of outstanding meals made from the most nutritious foods - The World's Healthiest Foods. Follow the Feeling Great Menu for just one week and you will get all the nutrition you need for the least number of calories; it's ideal for weight control. It is not an expensive, time-consuming program or meal plan; it is not a diet but a Healthier Way of Eating.

Feeling Great Menu provides everything you need for breakfast lunch, dinner and snacks
Our Feeling Great Menu helps you enjoy breakfast, lunch, dinner and snacks made from the most nutritious foods - The World's Healthiest Foods - that are combined into quick and easy interesting and exciting recipes. These include outstanding fish, chicken, lean meat, vegetarian, soup and salad recipes. There are recipes for healthy breakfasts and even healthy dessert recipes! Most of these delicious recipes can be prepared in 15-30 minutes or less, while the snacks rarely require any preparation at all and are designed to fit into your busy lifestyle.

The Feeling Great Menu Provides You with 100% of the Daily Value of All the Nutrients You Need
The Feeling Great Menu provides you with all the nutrients you need including 100% of the daily value of all the essential nutrients to help you look and feel your best, have plenty of energy, and to give your body the power to be truly healthy. With the Feeling Great Menu you benefit from over 80 grams of protein, 40 grams of fiber and over 1000 milligrams of calcium a day; and all of this for around 1800 calories. Combine the Feeling Great Menu with regular exercise and we promise that in only one week, you'll begin to enjoy the benefits of eating the World's Healthiest Foods.

Can you lose weight with the Feeling Great Menu?
Yes you can. Virtually all weight loss plans endorsed by public health organizations across the country adhere to the same basic principle that we established for ourselves in the creation of the World's Healthiest Foods. That principle is that of nutrient density. The term nutrient density refers to the concept of getting the most nutrition for the least number of calories. In other words, nutrient dense foods give you the "biggest bang for the buck." You get lots of nutrients, and it doesn't cost you much in the terms of calories. Nutrient density is one critical component of long term weight management regardless of who you are, how much weight you have to lose, or what foods you like to eat. For more read How you Lose Weight with the Feeling Great Menu

Our Menu is easily adjusted to fit your personal tastes and lifestyle. Enjoy Tuesday's breakfast on Friday and you will still receive all the nutrients you need for the day. Or substitute a very quick recipe into your menu to accommodate an exceptionally busy schedule. On work days you can substitute a lunch recipe with a healthy salad that includes your favorite protein and a fruit for dessert. Even after making changes in the menu you can still be assured that you are receiving all of the nutrients you need to feel great.


Monday Menu
For your first day on the Feeling Great Menu, we've created meals for you that offer exciting flavors plus the enjoyment of eating great food. Along with these easy-to-prepare meals, you get a healthy serving of all the nutrients you need for the day - plus the enjoyment of eating delicious food.

BREAKFAST

Breakfast Bagel


This healthy version of an egg sandwich is just great.
 
Calories:
1554
 
Total Fat:
67g
 
Saturated Fat:
13g
 
Calories from Fat:
512
 
Protein:
81g
 
Carbohydrates:
191g
 
Calcium:
736mg
 
Cholesterol:
338mg
 
Fiber:
29g
 
Servings of Fruits and Vegetables:
9

In Depth Nutritional Profile

SNACK
Tropical Energy Smoothie

LUNCH

Zesty Mexican Soup

Romaine, Avocado Salad


This spicy vegetable soup is full of flavor, and easy to prepare.
DINNER

15 Minute Salmon with Mustard Dill Sauce

Great Antipasti Salad

Brown Rice


This fresh tasting mustard sauce is a perfect complement to salmon.

Want to test drive the Feeling Great Menu? Start by using just one of our recommended meals each day. You'll soon discover just how enjoyable and affordable it is to be on the Feeling Great Menu. Today, you might try an easy way to spice up your healthy fish with our featured recipe, 15 Minute Salmon with Mustard Dill Sauce.
Select and Enjoy: This exceptional salmon recipe is just one of 24 quick, easy and delicious fish dishes we offer. Our fish recipes are a great place to start for new healthy ideas that will soon be family favorites.
Preparing Made Easy: A mere 15 minutes of easy preparation.
Have Fun Serving: Serve this dish with rice, which will absorb the rich sauce. Having company? Just add our Great Antipasti Salad. When you rake in all those compliments, don't tell your guests how easy this is to prepare.


Tuesday Menu
Travel around the world with today's menu. Breakfast in sunny Mexico with our flavorful, yet quick Huevos Rancheros. Lunch in Asia with our hearty Shiitake Mushroom Soup, and end your day on the shores of the Mediterranean with our 15 Minute Rosemary Lamb Chops.

BREAKFAST

Poached Huevos Rancheros


This is healthy version of a popular meal that you can eat often.
 
Calories:
1635
 
Total Fat:
61g
 
Saturated Fat:
14g
 
Calories from Fat:
547
 
Protein:
108g
 
Carbohydrates:
182g
 
Calcium:
826mg
 
Cholesterol:
415mg
 
Fiber:
49g
 
Servings of Fruits and Vegetables:
9

In Depth Nutritional Profile

SNACK
Walnuts and Raisins

LUNCH

Shiitake Mushroom Seaweed Soup

Chinese Cabbage Salad

1 Apple


Shiitake mushrooms and seaweed make this exceptionally nutritious.
DINNER

15 Minute Rosemary Lamb Chops

Pureed Navy Beans

Mediterranean Kale


If you like lamb, you will love this.

Want to make sure it's a great food experience? We've got a great way for you to discover just how enjoyable and affordable it is to be on the Feeling Great Menu. Start by trying just one of our recommended meals each day. Today, you might opt for our featured breakfast, Huevos Rancheros. A healthy version of this old Mexican favorite, our recipe boosts the flavor while cutting most of the fat. Plus, our version provides high-protein, high-fiber beans - a power breakfast that will help you get the most out of any morning.
Select and Enjoy: You've always heard that breakfast is the most important meal of the day. Now it can also be great-tasting, fast and easy to prepare, and healthy as well. And the best news is that this egg recipe is just one of 16 quick, easy and oh-so-delicious breakfast dishes we offer.
Preparing Made Easy: This recipe is a snap to prepare in just 20 minutes.
Have Fun Serving: For a delicious brunch that will only take you a few minutes, but will turn a weekend meal into a festive and healthy event, just serve this dish to your guests. They'll enjoy it so much, they'll never guess it's really healthy.


Wednesday Menu
Got a tough day ahead? Today's menu provides plenty of good tasting healthy foods that will give boost your energy levels while blessing your taste buds.

BREAKFAST

Hot Polenta Breakfast with Dried Fruit Compote


This healthy hot breakfast is so good and full of natural sweetness.
 
Calories:
1667
 
Total Fat:
50g
 
Saturated Fat:
7g
 
Calories from Fat:
448
 
Protein:
87g
 
Carbohydrates:
238g
 
Calcium:
645mg
 
Cholesterol:
120mg
 
Fiber:
33g
 
Servings of Fruits and Vegetables:
9

In Depth Nutritional Profile

SNACK
Yogurt and Cashews

LUNCH

Oriental Chicken Salad

5 Spice Onion Soup

Pear


The ingredients in this recipe complement one another beautifully.
DINNER

15 Minute Tuna with Sage

Vegetable Medley

Tomato Dandelion Salad

Brown Rice


The healthy, light sauce provides this dish with a wonderfully full flavor.

Prefer to try before you buy? You can quickly discover just how enjoyable and affordable it is to be on the Feeling Great Menu. Just try using one of our recommended meals each day. If you've already sampled a breakfast and dinner recipe, today, try one of our favorite Power Lunch recipes, Chinese Chicken Salad.
Select and Enjoy: Many people think of salads as light but bland. Here.s one that will eliminate that impression! Light, but zesty and satisfying, Chinese Chicken Salad is the perfect choice for a lunch that will power you up for your afternoon.
Preparing Made Easy: Time's no problem when you can make this great recipe in just 20 minutes. Use our Quick Broil method to cook the chicken while you put together the other salad ingredients.
Have Fun Serving: Add even more of an Asian touch - and some significant additional nutritional benefits as well - by using traditional seaweed. Serve soup with this salad, and you have a truly hearty meal. We suggest our 5 Spice Onion Soup as the perfect compliment.


Thursday Menu
Enjoy today's hearty menu with lunch featuring our Golden Squash Soup. Nourishing to both body and the spirit, this rich creamy soup is high in healthy benefits as well as flavor.

BREAKFAST

Perfect Oatmeal

1/2 cup low fat milk


There is nothing more satisfying than a great bowl of oatmeal.
 
Calories:
1530
 
Total Fat:
65g
 
Saturated Fat:
18g
 
Calories from Fat:
588
 
Protein:
77g
 
Carbohydrates:
179g
 
Calcium:
680mg
 
Cholesterol:
122mg
 
Fiber:
37g
 
Servings of Fruits and Vegetables:
9

In Depth Nutritional Profile

SNACK
Morning Power Smoothie

LUNCH

Golden Squash Soup

Romaine, Avocado Salad


This soup is a beautiful color, full of flavor and nutritious.
DINNER

15 Minute Braised Fennel Salmon

Pureed Sweet Peas

Creamy Romaine Salad


Salmon and fennel are a match made in heaven.

Warming up to the many benefits of the Feeling Great Menu has never been easier or more fun. Give healthy eating a try by using just one of our recommended meals each day. Today, warm your heart with our Golden Squash Soup, a beautiful dish that manages to be both rich and creamy yet healthy and low in fat.
Select and Enjoy: You'll find 10 exceptional, easy-to-prepare soup recipes on the World's Healthiest Foods. This is one of my personal favorites because the special taste of coconut milk give it an exotic flavor.
Preparing Made Easy: One of the things that keeps people from making soups is the time it takes. Golden Squash Soup is a blended soup that takes just 30 minutes from start to delicious finish. See for yourself.
Have Fun Serving: One combination that makes a complete meal for lunch or dinner is soup and salad. Try serving our Romaine & Avocado Salad with this soup, then topping off your meal with Healthy Chocolate Mousse.whoever thought that eating healthy was dull and boring? With the Feeling Great Menu recipes, eating healthy is a delicious adventure.


Friday Menu
Today's menu is so hearty, so packed with good nutrition, that we recommend it for those days when you need a lot of energy to sustain you. Think of these recipes as "Power Food."

BREAKFAST

Italian Tofu Frittata

Sliced Orange


This great tasting frittata recipe is full of healthy benefits.
 
Calories:
1654
 
Total Fat:
53g
 
Saturated Fat:
6g
 
Calories from Fat:
480
 
Protein:
52g
 
Carbohydrates:
268g
 
Calcium:
799mg
 
Cholesterol:
5mg
 
Fiber:
43g
 
Servings of Fruits and Vegetables:
9

In Depth Nutritional Profile

SNACK
Raisins

LUNCH

Pasta with Clams

Healthy Caesar Salad


This is a quick and easy way to add highly nutritious clams to your diet.
DINNER

Moroccan Eggplant with Garbanzo Beans

Mediterranean Collard Greens

Apricot Compote


This is a flavorful, nutritious vegetarian dish that is high in protein.

Will today be one of high energy demands? Discover just how easy it is to meet them on the Feeling Great Menu. Not enough time to try the recipes for all three meals? Start out by using just one of our recommended meals each day. Today, power up your body and your taste buds with a great food experience to the Middle East provided by our featured recipe, Moroccan Eggplant. This hearty vegetarian dish is high in protein and rich in flavor.
Select and Enjoy: If you're looking for a vegetarian meal that's full of flavor, filling and nutritious, try this recipe. Not only will your energy level rise, but the exotic blend of spices will give your mouth a true taste adventure.
Preparing Made Easy: This recipe lets you make a complete meal in just one pan using our easy Stovetop Braising method. That means it's simple and easy to cook, and just as quick and easy to clean up.
Have Fun Serving: The perfect flavor to complement this Moroccan Eggplant dish is provided by our Mediterranean Collard Greens. Both are highly nutritious, easy to make, and delicious enough to serve to guests, even those who aren't vegetarians.


Saturday Menu
Today's menu welcomes the weekend with a celebration of flavors. And our dinner menu is so easy, you won.t believe you can have such a great tasting nutritious meal with so little effort. After all, this is your day off, so relax and enjoy some really wonderful food!

BREAKFAST

Swiss Breakfast

1/2 cup low fat milk



This dish provides you with plenty of natural sweetness and tartness.
 
Calories:
1524
 
Total Fat:
89g
 
Saturated Fat:
8g
 
Calories from Fat:
480
 
Protein:
60g
 
Carbohydrates:
225g
 
Calcium:
693mg
 
Cholesterol:
42mg
 
Fiber:
36g
 
Servings of Fruits and Vegetables:
9

In Depth Nutritional Profile


LUNCH

Black Bean Burrito, Indian Style


A great combination of Southwestern ingredients and Eastern seasonings.
SNACK
¼ C cashews
DINNER

15 Minute Sauteed Chicken with Mustard, Tarragon Sauce
Romaine & Avocado Salad
Sauteed Greens
Blueberry, Peach Crisp


The mustard and tarragon in this dish are perfect complements.

Finally, the weekend. Now you have time to pamper yourself and discover just how enjoyable and affordable it is to be on the Feeling Great Menu. You can start by using just one of our recommended meals each day. To make sure your weekend meals are truly special, try our tangy chicken recipe, 15 Minute Chicken with Mustard, Tarragon Sauce.
Select and Enjoy: This Chicken with Mustard, Tarragon Sauce is one of my all time favorite chicken recipes. The tangy zest of mustard combines with the fragrant spiciness of tarragon to produce a truly wonderful flavor. After you try this recipe, try our 13 other chicken recipes, each of which will vie for first place as your favorite chicken dish.
Preparing Made Easy: This recipes features our Healthy Sauté cooking method, a quick, easy and healthier way to sauté because it does not require heating oils.
Have Fun Serving: Since weekends are the time when most people entertain, we've provided a dinner that is exciting and delicious enough to delight your guests, but so easy to make you will be delighted, too. Even when you include the salad, the side dish, and the dessert, this whole wonderful dinner can be prepared in just an hour.


Sunday Menu
Today's menu is just two meals, a substantial brunch and dinner that will take you on a gourmet vacation. Sunday's the perfect day to share this festive brunch with friends and loved ones.

BRUNCH

Poached Eggs over Collard Greens

Indian Style Lamb

Apple Tart


The healthy date nut crust allows you to indulge without guilt or compromising flavor.
 
Calories:
1667
 
Total Fat:
71g
 
Saturated Fat:
12g
 
Calories from Fat:
640
 
Protein:
119g
 
Carbohydrates:
156g
 
Calcium:
688mg
 
Cholesterol:
436mg
 
Fiber:
35g
 
Servings of Fruits and Vegetables:
9

In Depth Nutritional Profile

SNACK
Sunflower Seeds
DINNER

Herbed Chicken Breasts

Marinated Beets

Pureed Navy Beans

Creamy Romaine Salad

1 Pear


The fresh herbs turn ordinary chicken breasts into a flavorful healthy dish.

If you've already tried some of our recipes, you know you're in for a real treat with these two sumptuous, yet healthy Sunday meals. If not, why not start this Sunday by using just one of our recommended meals. Today, our featured recipe is our Apple Tart, for no healthy taste adventure would be complete without a healthy dessert. Trust us, this Apple Tart is a major indulgence, but you deserve to indulge - and all the ingredients are healthy, so indulge all you want. Just make sure you leave room for the rest of your delicious meal.
Select and Enjoy: We've got a dozen incredibly delicious, incredibly healthy desserts on our recipe list. This Apple Tart is one of the best. If you, or someone you love, has a sweet tooth, be sure to check them all out for the future.
Preparing Made Easy: This tart is so easy, it does not even require baking, plus it can be made ahead. If you want to save yourself some time before Sunday brunch, make the tart the day before. It holds up well overnight if covered and refrigerated.


The Benefits of the Feeling Great Menu
Follow the Feeling Great Menu for a day and you will enjoy the recommended servings of fruits, vegetables, whole grains and high calcium foods. Follow it for a week and you will be getting the required number of servings of beans, nuts, seeds and fish. The Feeling Great Menu does all the work for you. It ensures you meet or exceed the daily and weekly recommended servings suggested by the leading health-promoting organizations.

Daily Servings:
6 Vegetables
4 Fruits
Study after study links diets highest in fruits and vegetables with less cancer, heart disease, high blood pressure, diabetes and even osteoporosis.

2-3 Whole Grains
Studies show that people who eat diets rich in whole grains experience less heart disease, stroke, diabetes, and cancer.

2-3 High Calcium Foods
These foods have been shown to help prevent osteoporosis and also protect against colon cancer, high blood pressure, PMS and breast cancer.

Weekly Servings:
5 Beans
Beans are fiber-rich sources of protein. Diets high in fiber are associated with less cancer, diabetes, stroke and heart disease.

5 Nuts and Seeds
People who eat nuts regularly have been shown to have less risk of heart disease and diabetes than those who don't.

3 Fish
Eating fish rich in omega-3 fats, such as wild caught salmon or white albacore tuna, three or more times each week can help protect you from heart disease as well as diabetes, arthritis, macular degeneration, breast and prostate cancer and dementia.

One Serving Is:
Vegetables and Fruits
½ cup chopped fruit
½ cup cooked or raw vegetables
1 cup raw greens
¾ cup vegetable or fruit juice
1 medium piece of fruit

Beans & Lentils
½ cup cooked beans or lentils

Nuts
2 Tablespoons

Fish
3 ounces cooked

Whole Grains
1 slice whole wheat bread
½ cup brown rice
1 cup whole wheat (or other whole grain) pasta

High Calcium Foods
1 cup low fat milk, yogurt or cottage cheese
1 ounce reduced fat cheese

Supplements
A high-potency multiple vitamin and mineral supplement that contains all the vitamins and minerals currently known to be necessary for human health helps ensure that at least minimal amounts of these essential nutrients are provided daily. A daily multiple is a good insurance policy, but remember, even the best vitamin contains only some of the hundreds of nutritional compounds found in real whole foods.

References

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The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
Foods
is expanded

What's in our new book:
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  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
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