Gluten Free Diet Plan

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Diet Plan

GLUTEN FREE

Enjoy Amy’s

Gluten Free Diet Plan

and discover a healthy

new you!

Diet Plan

GLUTEN FREE

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Diet Plan

GLUTEN FREE

Many of our customers have said that they have lost weight eating Amy’s... either on their own or with a well-known weight plan such as E-Diets, Good Housekeeping, Jorge Cruise* or Weight Watchers that recommend Amy’s.

So, we got to thinking: Wouldn’t it be great if we had our own Diet Plan? With the help of Sonoma County dietician, Jill Nussinow, we created The Amy’s Diet.

Amy’s has always been sensitive to the needs and concerns of our customers; that’s why we have developed The Amy’s Gluten Free Diet, for those who perfer or need

to live gluten free.

We offer a two-week plan where you eat Amy’s gluten free meals 2-3 times a day, plus lots of fruits and veggies. It’s fun, easy to follow, and you can expect to lose two pounds a week (some people lose more). There is a 1500-calorie and 1800-calorie

op-tion — both far below the average American diet of 2200-2700 calories, yet still tasty and satisfying!

Try out our diet and write to us, let us know how you did and send pictures. Making small changes such as eating more grains, fruits and veggies and simple

exercises (yoga and meditation are also great) will improve your health and well-being.

Enjoy the Amy’s Gluten Free Diet on the road to a healthier new you!

Diet Plan

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Diet Plan

GLUTEN FREE

BREAKFAST

LUNCH

SNACK

DINNER

DESSERT

A LITTLE MORE?

DAILY TIP

Amy’s Tofu Scramble 1 tangerine

1 cup tea or other no-calorie beverage

Amy’s Brown Rice and Veggies Bowl (Light in Sodium or regular) 1 cup carrot sticks with

2 tablespoons light salad dressing

1/2 ounce almonds

2 tablespoons raisins

Amy’s Roasted Vegetable Tamale 2 cups salad greens topped with Dressing:

1 tablespoon balsamic or raspberry vinegar 1 teaspoon olive oil

1/2 cup peaches (natural pack canned, frozen (defrosted) or fresh)

For an extra 300 calories: combine 1 ounce almonds (24 nuts) and 8 ounces soymilk, 1% fat milk or non-fat yogurt for a snack.

Ask for support from your family!

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Diet Plan

GLUTEN FREE

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DESSERT

A LITTLE MORE?

DAILY TIP

Amy’s Organic Cream of Rice Bowl or

11/2 cups of your favorite gluten-free hot cereal 1/2 cup 1% milk or soymilk

1/2 teaspoon cinnamon

1 apple

1 ounce string cheese

1 can Amy’s Organic Cream of Tomato Soup (Light in Sodium or regular)

11/2 cups mixed green salad

1 tablespoon light salad dressing 1 cup plain lowfat yogurt

1/2 cup crushed pineapple in juice

(or try organic strawberries, blueberries or peaches) Amy’s Shepherd’s Pie

1 piece of gluten-free bread 1 cup steamed broccoli topped with

½ ounce grated cheese (Cheddar or Parmesan) 1 small pear

½ cup plain yogurt with a splash of vanilla extract

For an extra 300 calories: include ½ cup additional cereal at breakfast, 1 additional piece gluten-free bread at lunch or dinner + ½ ounce pumpkin seeds at snack.

Keep all tempting items out of the house, or at least make them difficult to reach!

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Diet Plan

GLUTEN FREE

BREAKFAST

LUNCH

SNACK

DINNER

DESSERT

A LITTLE MORE?

DAILY TIP

Amy’s Mexcian Tofu Scramble 4 ounces orange juice

Amy’s Brown Rice & Veggies Bowl Combine:

2 stalks celery, sliced ½ cup cucumber sticks

1 tablespoon light salad dressing 1 tablespoon almond butter 2 rice cakes or

4 crispy gluten-free crackers 1 Amy’s Cheese Enchilada

Whole Meal

2 cups spinach topped with 2 teaspoons light salad dressing 1 cup 1% fat milk blended with ½ cup frozen organic strawberries

For an extra 300 calories: Add 1 more tablespoon almond butter and 4 more crackers at snack + a larger smoothie with another ½ cup milk and ½ cup strawberries for dessert.

Stay out of the kitchen after dinner!

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Diet Plan

GLUTEN FREE

BREAKFAST

LUNCH

SNACK

DINNER

A LITTLE MORE?

DAILY TIP

Amy’s Organic Cream of Rice Bowl or

11/2 cups of your favorite gluten-free hot cereal

1 cup plain lowfat or nonfat yogurt with 1 small pear or ½ cup canned pears in juice 2 cups Amy’s Lentil Soup or

Black Bean Vegetable Soup 1 ounce low fat cheese

grated over soup ½ cup sliced celery

or cucumber

1 cup lowfat cottage cheese

1/2 cup fresh or frozen (defrosted) blueberries

Amy’s Rice Macaroni and Cheese 11/2 cups mixed greens with

1 tablespoon vinegar

For an extra 300 calories: 1/2 cup more cottage cheese at snack + 1 cup more berries after dinner.

Remember to eat breakfast! It wakes up your metabolism after having slowed down during the night, and keeps you from feeling hungry the rest of the day.

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Diet Plan

GLUTEN FREE

BREAKFAST

LUNCH

SNACK

DINNER

A LITTLE MORE?

DAILY TIP

Amy’s Mexcian Tofu Scramble

1/2 cup pineapple

1 cup 1% milk, soymilk or yogurt

(this can also be blended into a smoothie - drain pineapple before blending)

2 cups Amy’s Organic Tuscan Bean & Rice Soup 1 slice gluten-free bread

2 cups green salad topped with 1 tablespoon light salad dressing 2 teaspoons sunflower seeds

1/2 cup celery sticks

1 tablespoon light salad dressing Amy’s Indian Vegetable Korma 1 corn tortilla

Combine:

3/4 cup sliced cucumber 1/4 cup chopped tomato

2 tablespoons sliced onion 3 tablespoons plain yogurt (and chopped cilantro if desired)

These ingredients make the Indian condiment known as Raita, an Indian condiment that cools the mouth when eating a spicy dish.

For an extra 300 calories: add 1 more slice of bread at lunch, + 1 ounce lowfat cheese at snack, + ½ cup fruit after dinner.

Take a walk at lunch.

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Diet Plan

GLUTEN FREE

BREAKFAST

LUNCH

SNACK

DINNER

DESSERT

A LITTLE MORE?

DAILY TIP

DAY SIX

Amy’s Organic Cream of Rice Bowl or

11/2 tablespoons raisins + 1 teaspoon cinnamon

1 apple

1 slice gluten-free bread, toasted

1 cup 1% fat milk, lowfat soymilk or yogurt 1 cup Amy’s Organic Chili

with Vegetables

1/2 ounce reduced fat Monterey

Jack cheese

2 or more cups green salad of your choice

2 teaspoons light dressing

1/2 ounce sunflower or pumpkin seeds

2 tablespoons raisins Amy’s Baked Ziti Bowl 2 cups green salad

1/2 ounce feta cheese

1/4 cup each cucumbers and tomato

Dressing:

11/2 teaspoons olive oil

1 teaspoon vinegar

1 cup frozen berries, defrosted

For an extra 300 calories: add 1 cup chili at lunch + 1/2 ounce cheese at lunch + 1 cup milk or nonfat yogurt at snack.

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Diet Plan

GLUTEN FREE

BREAKFAST

LUNCH

SNACK

DINNER

A LITTLE MORE?

DAILY TIP

1 cup plain nonfat yogurt with 1 cup frozen berries

1/2 cup cooked quinoa or gluten-free cereal with cinnamon 2 teaspoons toasted, sliced or slivered almonds

2 cups Amy’s Cream of Tomato Soup (Light in Sodium or regular) 2 cups green salad

1 tablespoon light dressing 4 gluten-free crackers

(such as Mary’s Gone Crackers)

1/2 ounce raw cashews 1 tablespoon raisins Amy’s Black Bean Enchilada

Whole Meal 2 cups spinach

1 tablespoon sesame seeds

Dressing:

2 teaspoons lemon juice 1 teaspoon olive oil 1 teaspoon red wine vinegar

For an extra 300 calories: add 1/2 cup yogurt at breakfast + 1 cup salad and 1 tablespoon dressing at lunch

+ 1 cup 1% milk or soymilk at snack + 1/2 cup fruit after dinner.

Avoid temptation! Make sure you eat before you go to the market.

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Diet Plan

GLUTEN FREE

BREAKFAST

LUNCH

SNACK

DINNER

DESSERT

A LITTLE MORE?

DAILY TIP

Amy’s Organic Cream of Rice Bowl or

1½ cups of your favorite gluten-free hot cereal ½ teaspoon cinnamon

2 tablespoons raisins (or other dried fruit of your choice) 1 small apple, grated or eaten whole

1 cup 1% fat milk or soy milk 1 cup Amy’s Organic Chunky

Tomato Bisque 1 Amy’s Bistro Burger 1 corn or brown rice tortilla 2 tablespoons Amy’s Salsa 1 or more cups green salad 1 tablespoon low fat dressing

To make the wrap: Microwave the burgers for half the

recommended time. Remove from microwave. Coarsely chop, top with salsa, and roll into the tortilla to form a burrito. Wrap the burrito in a slightly damp towel, put burrito in the microwave and heat for the remaining time.

3/4 ounce almonds

2 tablespoons raisins

Amy’s Garden Vegetable Lasagna 1 cup steamed broccoli ½ cup steamed carrots 2-3 cups green salad with 1 tablespoon low fat dressing 1 frozen fruit bar

For an extra 300 calories: include 3/4 ounce almonds

(18 nuts) + 2 tablespoons raisins at snack and 1 cup soy or 1% fat milk with lunch.

Carry carrot sticks with you to curb hunger.

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Diet Plan

GLUTEN FREE

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

A LITTLE MORE?

DAILY TIP

Amy’s Tofu Scramble

2 tablespoons of your favorite Amy’s Salsa, if desired ½ cup sliced peaches, pears or 1 apple

1 cup 1 % fat milk or soymilk 1 orange

1 tablespoon cashews Amy’s Santa Fe Enchilada Bowl 1 cup carrots, celery and cucumbers with

2 tablespoons Amy’s Black Bean Dip (see recipe below) OR 1 tablespoon reduced fat dressing

½ cup plain yogurt

½ cup fresh or frozen (defrosted) berries

Amy’s Light in Sodium Brown Rice and Veggie Bowl

1 cup Amy’s Chunky Tomato Bisque (Light in Sodium or regular) 1 cup fresh or frozen veggies cooked with

2 teaspoons of your favorite salt-free seasoning blend 2 cups green salad with added veggies topped with 1 tablespoon vinegar + 1½ teaspoons olive oil

For an extra 300 calories: 1 brown rice tortilla with 2 more tablespoons bean dip and ½ ounce cheese to make a mini-wrap at lunch + ½ cup yogurt and ¼ cup more fruit for snack.

Drink a tea with cinnamon to curb your sweet tooth. Amy’s Black Bean Dip

1 can Amy’s Black Bean Chili 1 small onion, chopped 1 small tomato, chopped

Combine ingredients in a blender or food processor with 3 tablespoons water. Blend until smooth. For a spicier dip, add 1/4 teaspoon chili powder or 1/2 teaspoon chipotle pepper.

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Diet Plan

GLUTEN FREE

BREAKFAST

LUNCH

SNACK

DINNER

DESSERT

A LITTLE MORE?

DAILY TIP

1 cup plain yogurt mixed with 1 cup strawberries or mixed berries 2 tablespoons toasted almonds Amy’s Shepherd’s Pie

3 cups baby spinach sprinkled with sesame seeds

cucumber slices green onions

Dressing:

1 tablespoon rice vinegar ½ teaspoon sesame oil 1 tablespoon almond butter 1 rice cake or

6 crispy gluten-free crackers 2 teaspoons ‘no sugar added’ jam

2 cups Amy’s Fire Roasted Southwestern Vegetable Soup 2 teaspoons grated Parmesan

cheese sprinkled on top 1 slice gluten-free bread,

rubbed with garlic and toasted 2 cups salad with

1 tablespoon vinegar 2 teaspoons olive oil 1 cup fresh or frozen fruit

For an extra 300 calories: ½ cup yogurt at breakfast + 1 more tablespoon almond butter and another rice cake or 4 more crackers for snack + 1 cup 1 % fat milk or soymilk after dinner.

Relax . . . Focus on your breathing! Take 5 deep breaths (long inhales and exhales).

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Diet Plan

GLUTEN FREE

BREAKFAST

LUNCH

DINNER

DESSERT

A LITTLE MORE?

DAILY TIP

DAILY CHECKLIST

Amy’s Tofu Scramble 4 ounces orange juice

2 cups Amy’s Light in Sodium Lentil Soup with ½ cup chopped spinach or chopped fresh parsley 6 gluten-free crackers

1 cup sliced cucumbers, celery or other veggies with 1 tablespoon reduced fat dressing

Amy’s Teriyaki Bowl

1½ cups frozen Asian vegetable mix (without sauce), cooked

Fruit smoothie Blend:

1 cup milk or plain yogurt ½ cup frozen fruit and ice (Or just have yogurt and fruit)

For an extra 300 calories: 1 piece of fruit, 1 ounce string cheese and ¾ ounce almonds for snack in afternoon + 1 more cup vegetables at dinner.

Going up? Slimming down! Take the stairs instead of the elevator.

DAY ELEVEN

Keep track of what you’ve done and how you feel each day.

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Diet Plan

GLUTEN FREE

BREAKFAST

LUNCH

SNACK

DINNER

A LITTLE MORE?

DAILY TIP

DAILY CHECKLIST

Amy’s Organic Cream of Rice Bowl or

1½ cups of your favorite gluten-free hot cereal ½ cup sliced fresh or frozen strawberries 3 tablespoons sliced almonds or other nuts ½ cup 1% fat milk or soymilk

¾ cup Amy’s Refried Black Beans with 2 corn tortillas

½ ounce shredded cheese ½ cup carrots and cucumbers 2 tablespoons of your favorite

Amy’s Salsa 6 gluten-free crackers 1 small apple

Amy’s Baked Ziti Kids Meal 3 cups salad

2 tablespoons reduced fat dressing

For an extra 300 calories: add ½ cup gluten-free cereal and ½ cup milk at breakfast + 1 ounce string cheese or ½ cup cottage cheese at snack + 1 cup 1% fat milk or soy milk with dinner.

Be gentle with yourself. Baby steps add up.

DAY TWELVE

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Diet Plan

GLUTEN FREE

BREAKFAST

SNACK

LUNCH

DINNER

A LITTLE MORE?

DAILY TIP

Amy’s Organic Cream of Rice Bowl or

1½ cups of your favorite gluten-free hot cereal 1 small apple grated into it

1 teaspoon cinnamon

1 8 ounce glass of 1% fat milk or soymilk ¾ cup cottage cheese

½ cup berries, pineapple or other fruit 1 Amy’s Bistro Burger

1 medium baked potato with Amy’s Salsa, lemon juice or low-fat dressing

3 cups salad drizzled with 1 tablespoon vinegar and 1½ teaspoon olive oil

Amy’s Roasted Vegetable Tamale

1-2 cups steamed mixed veggies topped with your favorite salt-free seasoning

1 teaspoon olive oil a squeeze of lime 2 cups shredded cabbage 1 tablespoon rice or other vinegar and a splash of hot sauce

For an extra 300 calories: include

another ½ cup gluten-free cereal at breakfast + ½ cup cottage cheese and ½ cup fruit at snack + ½ ounce cheese on baked potato or burger at lunch.

Don’t drink your calories! Sodas and fruit juice are loaded with calories.

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Diet Plan

GLUTEN FREE

BREAKFAST

LUNCH

SNACK

DINNER

DESSERT

A LITTLE MORE?

DAILY TIP

3 rice cakes

2 tablespoons almond butter 2 tablespoons all-fruit preserves ½ cup soymilk or 1% fat milk

2 cups Amy’s Organic Cream of Tomato Soup (Light in Sodium or regular)

6 gluten-free crackers 2 cups salad with

1 tablespoon reduced fat dressing 1 small apple or other fruit

1 ounce cashews or other nuts or seeds Amy’s Brown Rice and Veggies

Bowl (Light in Sodium or regular) 2-3 cups chopped cabbage,

carrots, cucumbers and onions

topped with

2 tablespoons of your favorite Amy’s Salsa

3 tablespoons plain yogurt

½ cup fresh or frozen (defrosted) berries ½ cup plain yogurt

For an extra 300 calories: add 1 cup milk or soymilk and ½ cup fruit in the morning + 6 more crackers at lunch + 1 ounce cashews at snack.

Use Stevia intead of Nutrasweet. It is a natural, sugar-free sweetener.

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Diet Plan

GLUTEN FREE

NUTRITIONAL

BREAKDOWNS

DAY ONE

Calories 1280 Protein (gms) 41 Carbohydrates (gms) 159 Fat (gms) 60 Fiber (gms) 24 Sodium (mg) 2055 With Lower Sodium

DAY FOUR

Calories 1320 Protein (gms) 77 Carbohydrates (gms) 186 Fat (gms) 33 Fiber (gms) 20 Sodium (mg) 2446 With Lower Sodium

DAY SEVEN

Calories 1310 Protein (gms) 40 Carbohydrates (gms) 185 Fat (gms) 49 Fiber (gms) 28 Sodium (mg) 2220 With Lower Sodium

DAY TEN

Calories 1577 Protein (gms) 51 Carbohydrates (gms) 229 Fat (gms) 72 Fiber (gms) 35 Sodium (mg) 2486 With Lower Sodium

DAY THIRTEEN

Calories 1333

DAY TWO

Calories 1423 Protein (gms) 53 Carbohydrates (gms) 200 Fat (gms 44 Fiber (gms) 30 Sodium (mg) 2922 With Lower Sodium 2222

DAY FIVE

Calories 1326 Protein (gms) 56 Carbohydrates (gms) 191 Fat (gms) 49 Fiber (gms) 24 Sodium (mg) 2450 With Lower Sodium

DAY EIGHT

Calories 1392 Protein (gms) 46 Carbohydrates (gms) 207 Fat (gms) 41 Fiber (gms) 39 Sodium (mg) 2720 With Lower Sodium

DAY ELEVEN

Calories 1480 Protein (gms) 65 Carbohydrates (gms) 221 Fat (gms) 48 Fiber (gms) 38 Sodium (mg) 2663 With Lower Sodium

DAY FOURTEEN

Calories 1390

DAY THREE

Calories 1415 Protein (gms) 59 Carbohydrates (gms) 186 Fat (gms) 34 Fiber (gms) 30 Sodium (mg) 2551 With Lower Sodium

DAY SIX

Calories 1478 Protein (gms) 51 Carbohydrates (gms) 228 Fat (gms) 45 Fiber (gms) 31 Sodium (mg) 1890 With Lower Sodium

DAY NINE

Calories 1525 Protein (gms) 64 Carbohydrates (gms) 183 Fat (gms) 47 Fiber (gms) 49 Sodium (mg) 2007 With Lower Sodium

DAY TWELVE

Calories 1360 Protein (gms) 39 Carbohydrates (gms) 212 Fat (gms) 44 Fiber (gms) 29 Sodium (mg) 1816 With Lower Sodium

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Diet Plan

GLUTEN FREE

SHOPPING LIST

WEEK ONE

Items shown reflect purchases for the 1500 calorie-per-day Amy’s Gluten Free Meal Plan. If you would prefer to make any substitutions, make sure to substitute similar Gluten Free items. To follow the 1800 calorie plan, please purchase the additional items at the end of this list.

AMY’S KITCHEN PRODUCTS

Purchase one each of the following unless stated otherwise:

• Amy’s Organic Cream of Rice Bowl (3)

• Amy’s Tofu Scramble Meal

• Amy’s Roasted Vegetable Tamale

• Amy’s Organic Cream of Tomato Soup

• Amy’s Salsa – your choice

• Amy’s Brown Rice and Veggie Bowl (2)

• Amy’s Mexcian Tofu Scramble (2)

• Amy’s Black Bean Enchilada Whole Meal

• Amy’s Black Bean Vegetable or Lentil Soup

• Amy’s Rice Macaroni and Cheese

• Amy’s Organic Tuscan Bean and Rice Soup

• Amy’s Indian Vegetable Korma

• Amy’s Organic Chili with Vegetables

• Amy’s Shepherd’s Pie

• Amy’s Baked Ziti Bowl

• Amy’s Chunky Tomato Bisque Soup

• Amy’s Cheese Enchilada Whole Meal

FRUITS & VEGETABLES

Purchase locally grown and organic when possible.

• 1 pint orange juice • 1 tangerine (or small orange)

• 1 package mini carrots • 14 cups salad greens

1 peach (canned or fresh) • 2 apples

• 4 cups spinach leaves • 2 pears (canned or fresh)

• 1 bunch of broccoli • 2 cucumbers

• 2 tomatoes

• 1 lemon

• 1 medium red onion

Diet Plan

GLUTEN FREE

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Diet Plan

GLUTEN FREE

SHOPPING LIST

WEEK ONE

DAIRY

Purchase organic when possible.

4 cups nonfat plain yogurt (1 quart)

1 quart 1% milk or soymilk (if choosing yogurt rather than milk: increase yogurt by

2 cups and decrease milk by 2 cups)

1½ ounces grated cheese (Parmesan or Cheddar)

• 1 ounce string cheese

• 1 cup lowfat cottage cheese

• ½ ounce feta cheese

• ½ ounce reduced fat Monterrey Jack cheese

PANTRY ITEMS

• Almond butter • Corn tortillas

• 3 cups quinoa • Gluten-free hot cereal

• Almonds - slivered or sliced • Organic rice cakes (such as Lundberg)

• Pumpkin seeds • Gluten Free crackers or bread

• Sunflower seeds (such as Mary’s Gone Crackers)

• Olive oil

• Sesame seeds

• Balsamic vinegar

• Cashews

• Raisins or other small, dried fruit

• Cinnamon

• Vanilla extract

A LITTLE MORE?

To follow the 1800 calorie plan, please add the following items:

• 1 ounce (24) almonds

• ½ cup fruit

• ½ cup quinoa or other gluten-free cereal

• 1 cup chili

• ½ ounce pumpkin seeds

Diet Plan

GLUTEN FREE

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Diet Plan

GLUTEN FREE

SHOPPING LIST

WEEK TWO

AMY’S KITCHEN PRODUCTS

Purchase one each of the below unless stated otherwise:

• Amy’s Organic Cream of Rice Bowl (3)

• Amy’s Chunky Tomato Bisque Soup

• Amy’s Bistro Burger (2)

• Amy’s Salsa – your choice

• Amy’s Garden Vegetable Lasagna

• Amy’s Tofu Scramble (2)

• Amy’s Santa Fe Enchilada Bowl

• Amy’s Roasted Vegetable Tamale

• Amy’s Light In Sodium Brown Rice & Veggie Bowl (2)

• Amy’s Shepherd’s Pie

• Amy’s Fire Roasted Southwestern Vegetable Soup

• Amy’s Light In Sodium Lentil Soup

• Amy’s Teriyaki Bowl

• Amy’s Refried Black Beans

• Amy’s Baked Ziti Kids Meal

• Amy’s Organic Cream of Tomato Soup

FRUITS & VEGETABLES

Purchase locally grown and organic when possible.

1 tangerine (or small orange) • 1 package mini carrots

• 16 cups salad greens • 1 peach (canned or fresh)

• 4 apples • 2 pears (canned or fresh)

• 1 bunch celery • 2 cucumbers

• 1 bunch of broccoli • green onions

• 1 cup fresh or frozen mixed veggies • 1 lemon

• 4 cups baby spinach leaves • 1 lime

• 1 medium baked potato

• 3 cups shredded cabbage

• garlic clove

Diet Plan

GLUTEN FREE

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Diet Plan

GLUTEN FREE

SHOPPING LIST

WEEK TWO

DAIRY

Purchase organic when possible.

4 cups nonfat plain yogurt (1 quart)

1 quart 1% milk or soymilk (if choosing yogurt rather than milk: increase yogurt by

2 cups and decrease milk by 2 cups)

½ ounce grated cheese (Parmesan or Cheddar)

• 2 teaspoons grated parmesan cheese

• 1 ounce string cheese

• 3/4 cup lowfat cottage cheese • Frozen fruit bars

ADDITIONAL PANTRY ITEMS

If you have already purchased pantry items for Week One, only a few additional items need to be purchased. All other items come in large quantities and can be used again for Week Two.

• Hot sauce

• Salt-free seasoning blend

• Sesame Oil

• Rice Vinegar

No sugar added jam/all fruit perserves (such as Cascadian Farms, Kozlowski)

A LITTLE MORE?

To follow the 1800 calorie plan, please add the following items:

• 1 ounce (24) almonds

• ½ cup berries

• ½ cup cottage cheese

• 1½ cups mixed fruit

• 3 ounces lowfat cheese

• ½ cup fruit

Diet Plan

GLUTEN FREE

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Diet Plan

GLUTEN FREE

WHY BUY AMY’S?

It’s delicious and tastes homemade!

Amy’s food tastes good because it’s made from the kind of real food ingredients that people use in their own kitchens . . . no additives, no MSG, no preservatives,

no GMOs and no trans fats. Each burrito and enchilada is hand-rolled, every pizza crust is hand-stretched and topped, and our ingredients are carefully

placed in each entrée.

IT’S MADE FROM ORGANIC INGREDIENTS.

Fruits, vegetables and grains are grown organically, the way nature intended food to grow, without the use of insecticides and other

harmful chemicals.

EVERYTHING IS VEGETARIAN.

No meat, fish, shellfish, poultry, eggs or peanuts are ever used in any Amy’s products. Dairy cheeses are made with pasteurized rBST hormone-free milk

and do not contain animal enzymes or animal rennet.

SPECIAL DIET? NO PROBLEM.

Amy’s makes several products for people with dietary restrictions. Many of our customers follow special diets, whether allergy-related or

simply to live a healthier lifestyle. Please visit us at www.amys.com for a complete list of products.

LET OUR CUSTOMERS TELL YOU!

We get such wonderful letters! Read some of our many letters from satisfied customers on our website — or simply try a delicious Amy’s meal for yourself.

Amy’s is available in natural foods and grocery stores, supermarkets and selected warehouse and club stores throughout the United States, Canada,

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