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     FITNESS TIPS FOR 4/22/2004 

Free Zone Diet Info Recipes Menu Plan 

Stuffed Green Pepper Dinner  
Servings: 7 Serving size: 1 serving Preparation time: 45 minutes  

1 lb. extra lean ground chuck 
7 large green peppers 
5 large egg whites 
6 cups light garlic & onion spaghetti sauce 
1/3 cup bread crumbs 
1/2 teaspoon salt 
1 cup water 
1 tablespoon garlic clove, minced 
1 teaspoon lemon pepper 
1/3 cup high protein powder 
1-3/4 cups unsweetened applesauce  
In a large bowl, combine ground meat, egg whites, bread crumbs, 
seasonings, and protein. Mix well. Cut peppers in half, remove 
seeds and wash.  
Fill each pepper half with ground meat mixture, set aside. In a large 
pot, add sauce, water, and stuffed peppers. Cover and cook for 1 hour.  
One half hour before peppers are finished cooking, begin preparing 
oven fries. Serve 2 pepper halves, 1 cup of sauce, and 1/4 cup of 
applesauce, per person.  

Nutritional information per serving  
% Calories from fat: 33.9 %  
Calories: 496.4 cal 
Protein: 35.6 g 
Carbohydrates: 48.0 g 
Total Fat: 19.1 g 
Saturated Fat: 6.5 g 
Mono-Unsaturated: 9.8 g 
Poly-Unsaturated: 2.1 g 

Sirloin Steak & Vegetable Medley  
Servings: 1 Serving size: 1 meal Preparation time: 30 minutes  

1 medium red potato 
1/4 cup fat-free mushroom gravy 
5 ounces lean sirloin steak 
3 ounces mixed vegetables (frozen)  
1/2 tablespoon canola oil  
Steam the potato. In oven, broil steak until all pink is gone.  
Just before the steak and potato are done cooking, begin steaming 
vegetables, and warm gravy in a small saucepan.  
Serve steak and vegetables.  

Nutritional information per serving  
% Calories from fat: 27.9 %  
Calories: 578.2 cal 
Protein: 44.2 g 
Carbohydrates: 59.8 g 
Total Fat: 17.9 g 
Saturated Fat: 4.6 g 
Mono-Unsaturated: 8.5 g 
Poly-Unsaturated: 2.9 g 

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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