Belongs to melyssa.brown Halle Berries Smoothie 
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4 Abs Diet Power Foods
2 8-ounce servings
Calories per serving: 144; Protein 7 g; Carbs: 27 g; Fat: 1 g; Saturated Fat: 0 g; Sodium: 109 mg; Fiber: 4 g

You might need to buy:
  • fat-free milk
  • whey powder
Belongs to melyssa.brown PB & J Smoothie 
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5 Abs Diet Power Foods
2 8-ounce servings
Calories per serving: 235; Protein: 11 g; Carbs: 39 g; Fat: 5 g; Saturated fat: 2 g; Sodium: 154 mg; Fiber: 4 g

You might need to buy:
  • low-fat vanilla yogurt
  • 1% milk
  • peanut butter
  • medium banana
  • frozen unsweetened strawberries
  • whey powder
Belongs to melyssa.brown Summer Smoothie 
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4 Abs Diet Power Foods
2 8-ounce servings
Calories per serving: 199; Protein: 9 g; Carbs: 39 g; Fat: 2 g; Saturated Fat: 1 g; Sodium: 177 mg; Fiber: 4 g

You might need to buy:
  • frozen strawberries
  • banana
  • cubed honeydew melon
  • low-fat vanilla yogurt
  • 1% milk
  • vanilla whey powder
Belongs to melyssa.brown Breakfast Bacon Burger 
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4 Abs Diet Power Foods
Calories per serving: 300; Protein: 22 g; Carbs: 28 g; Fat: 11 g; Saturated Fat: 3/5 g: Sodium: 868 mg; Fiber: 3 g

serves 1
You might need to buy:
  • Thomas' Honey Wheat English Muffin
  • trans fat-free margarine
  • egg
  • low-fat American cheese
  • Canadian bacon
  • Vegetables of choice
Belongs to melyssa.brown The I-Haven't-Had-My-Coffee-Yet Sandwich 
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3 Abs Diet Power Foods
Calories per serving: 225; Protein: 10 grams; Carbs: 42 g; Fat: 3 g; Saturated Fat: 1 g; Sodium: 430 mg; Fiber: 6 g

serves 1
You might need to buy:
  • low-fat cream cheese
  • turkey or ham
  • Lettuce or green vegetables
Belongs to melyssa.brown Guilt-Free BLT 
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3 Abs Diet Power Foods
Calories per serving: 206; Protein: 17 g; Carbs: 26 g; Fat: 7 g: Saturated fat: 2 g; Sodium: 1270 mg; Fiber: 3 g

serves 1
You might need to buy:
  • fat-free mayonnaise
  • whole-wheat tortilla
  • tomato
  • lettuce
Belongs to melyssa.brown Hurry Curry 
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3 Abs Diet Power Foods
Calories per serving: 598; Protein: 61 g; Carbs: 69 g; Fat: 7 g; Saturated fat: 1 g; Sodium: 704 mg; Fiber: 6 g

serves 2
You might need to buy:
  • fat-free plain yogurt
  • fat-free mayonnaise
  • finely chopped onions
  • ginger
  • curry powder
  • paprika
  • ground black pepper
  • cooked brown rice
Belongs to melyssa.brown Nice-to-Meet-You Sandwich 
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3 Abs Diet Power Foods
Calories per serving: 380; Protein: 28 g: Carbs: 32 g; Fat: 17 g; Saturated fat: 6 g: Sodium: 811 mg; Fiber: 4 g

serves 1
You might need to buy:
  • whole-wheat bread
  • sliced roast beef
  • inner leaves romaine lettuce
  • low-fat mayonnaise
  • fat-free American cheese
Belongs to melyssa.brown Ragin' Cajun 
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2 Abs Diet Power Foods
Calories per serving: 321; Protein: 13 g; Carbs: 51 g; Fat: 5 g; Saturated fat: 0.5 g; Sodium: 659 mg; Fiber: 12 g

serves 1
You might need to buy:
  • brown rice
  • canned black beans
  • Benecol spread
  • tabasco
Belongs to melyssa.brown Chile-Peppered Steak 
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4 Abs Diet Power Foods
Calories per serving: 485; Protein: 32 g; Carbs: 57 g; Fat: 14 g; Saturated fat: 3.5 g; Sodium: 224 mg; Fiber: 6 g

serves 4
You might need to buy:
  • olive oil
  • chopped broccoli
  • Hunan stir-fry sauce
  • cooked brown rice