Enjoy the Amy's Diet Plan and discover a healthy new you!
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Enjoy the Amy’s Diet Plan
and discover a healthy
new you!
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.
We offer a two-week plan where you eat Amy’s 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 option —
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 Diet on the road to a healthier new you!
If you have health concerns, consult a doctor or nutritionist
before you start this or any diet.
*Jorge Cruise is a weight loss expert and author of the best selling book,
“ The 3-Hour Diet”
DAY ONE
BREAKFAST Amy’s Breakfast Burrito
1 tangerine
1 cup 1% milk or soymilk OR
1 cup nonfat yogurt
LUNCH Amy’s Brown Rice and Veggie Bowl
1 cup carrot sticks
2 tablespoons light salad dressing
SNACK 1/3 cup Snack Mix
1/4 cup sunflower or pumpkin seeds
1/4 cup raisins
1/4 cup almonds
Combine ingredients and store in an airtight container. Be sure to
make enough Snack Mix to last the entire week.
DINNER Amy’s Tamale Pie
Combine:
1 cup salad greens
1 cup mixed vegetables
1 tablespoon balsamic or raspberry vinegar
1 teaspoon olive oil
DESSERT 1/2 cup peaches (natural pack canned, frozen (defrosted) or fresh)
A LITTLE MORE? For an extra 300 calories: combine 1 ounce toasted almonds
(24 nuts) into 1 cup (8 ounces) nonfat yogurt for a snack.
DAILY TIP Ask for support from your family!
DAILY CHECKLIST Keep track of what you’ve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
DAY TWO
BREAKFAST Amy’s Rolled Oats or Steel Cut
Oats Hot Cereal Bowl
1/2 cup 1% milk or soymilk
1/2 teaspoon cinnamon
SNACK 1 apple
1 /4 cup low fat cottage cheese
LUNCH 1 can Amy’s Organic Cream of Tomato Soup
11/2 cups mixed green salad
1 tablespoon light salad dressing
SNACK 1 cup plain nonfat yogurt
1/2 cup crushed pineapple in juice (organic strawberries,
blueberries or peaches are also great substitutes)
DINNER 1 Amy’s Light & Lean Spinach Lasagna
2 cups mixed greens salad
1/2 cup mixed veggies
Dressing:
1 tablespoon vinegar
1/2 teaspoons olive oil and
dried herbs
DESSERT 1 small pear or apple
A LITTLE MORE? For an extra 300 calories: add 1/2 cup oatmeal at
breakfast + 1 more whole wheat tortilla at lunch or
dinner + 1/2 ounce pumpkin seeds at snack.
DAILY TIP Keep all tempting items out of the house, or at least make them
difficult to reach!
DAILY CHECKLIST Keep track of what you’ve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
DAY THREE
BREAKFAST Amy’s Tofu Scramble in a Pocket Sandwich
2 tablespoons Amy’s Organic Salsa
1/2 cup orange juice
LUNCH Amy’s Brown Rice Bowl with
Black Eyed Peas and Veggies and
Combine:
1/2 cup sliced celery
1/2 cup sliced cucumber
SNACK 1 tablespoon almond butter
2 rice cakes OR
2 crispy whole grain rye or
wheat crackers
DINNER Amy’s Light in Sodium Single
Serve Spinach Pizza
2 cups mixed greens - with
1/4 cup mixed vegetables
Top salad with:
2 teaspoons vinegar
A LITTLE MORE? For an extra 300 calories: combine 1 cup 1% milk
blended with 1/2 cup frozen organic berries into
a smoothie for a snack.
DAILY TIP Stay out of the kitchen after dinner!
DAILY CHECKLIST Keep track of what you’ve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
DAY FOUR
BREAKFAST Amy’s Multigrain Hot Cereal Bowl topped with
1 ounce walnuts
3 tablespoons raisins
1/2 cup milk
1 teaspoon cinnamon
LUNCH Amy’s Teriyaki Wrap with
Combine:
2 stalks celery, sliced
1/2 cup cucumber or
carrot sticks
1 tablespoon light dressing
SNACK 1/2 cup lowfat cottage cheese
1/2 cup fresh or frozen berries
DINNER Amy’s Light & Lean Pasta & Veggies
2 cups mixed greens with
1 tablespoon red wine vinegar
1 teaspoon olive oil
1 teaspoon toasted sunflower seeds
DESSERT 1 cup mixed fruit
A LITTLE MORE? For an extra 300 calories: add 1 Amy’s toaster pop
at breakfast, 1/2 cup more cottage cheese at snack
and 1/2 cup more berries after dinner.
DAILY TIP 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.
DAILY CHECKLIST Keep track of what you’ve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
DAY FIVE
BREAKFAST Amy’s Tofu Scramble in a Pocket Sandwich with
1/2 cup pineapple
1 cup 1% milk or soymilk (can be blended into
a smoothie - drain pineapple before blending)
LUNCH 2 cups Amy’s Organic Vegetable Barley Soup
1 Amy’s All American Veggie Burger
1/2 whole wheat bun
lettuce, tomato, and mustard
SNACK 1/2 cup celery sticks
1 tablespoon light dressing
DINNER Amy’s Indian Vegetable Korma
1 whole wheat tortilla
(or Chapatti, if available)
To make Raita*:
3/4 cup sliced cucumbers
1/4 cup chopped tomato
2 tablespoons sliced onion
3 tablespoons plain yogurt
chopped cilantro (if desired),
freshly ground pepper and a pinch
of ground cumin
*Raita is an Indian condiment that cools the mouth when
eating a spicy dish.
A LITTLE MORE? For an extra 300 calories: add an additional 1/2 bun
at lunch and 1 cup of nonfat yogurt with 1/2 cup fruit
after dinner for dessert.
DAILY TIP Take a walk at lunch.
DAILY CHECKLIST Keep track of what you’ve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
DAY SIX
BREAKFAST 2 Amy’s Apple or Strawberry Toaster Pops
8 ounces 1% milk or soymilk OR
1 cup nonfat yogurt
LUNCH 1 cup Amy’s Organic
Medium Chili with Vegetables
2 small corn tortillas
1/2 ounce reduced fat Monterey
Jack cheese
1 or more cups green salad of
your choice
2 teaspoons light dressing
To make quesadilla: Grate cheese and place half on one half
of each tortilla. Fold over tortillas to form a quesadilla. Place
quesadillas on a plate and wrap with paper towels. Microwave
for 1 minute or until cheese has melted. Serve with chili.
SNACK 1/3 cup Snack Mix (see Day One)
DINNER Amy’s Stuffed Pasta Shells 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
DESSERT 1 cup frozen berries, defrosted
A LITTLE MORE? For an extra 300 calories: add 1 cup chili at lunch,
1/2 ounce cheese at lunch and 1 cup milk or nonfat
yogurt at snack.
DAILY TIP Drink water often! Dehydration slows down your metabolism.
DAILY CHECKLIST Keep track of what you’ve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
DAY SEVEN
BREAKFAST 1 cup plain nonfat yogurt
1 cup frozen berries
3/4 cup cooked oatmeal with cinnamon
LUNCH 1 cup Amy’s Curried Lentil Soup
2 cups green salad
1 tablespoon light dressing
4 crisp rye crackers OR
1 slice of whole wheat bread OR
1 whole wheat tortilla
SNACK 1 ounce raw cashews
1 tablespoon raisins
DINNER Amy’s Veggie Loaf Whole Meal
(or Low in Sodium Veggie Loaf)
2 cups mixed green salad
Dressing:
2 teaspoons lemon juice
1 teaspoon olive oil
1 teaspoon tamari
A LITTLE MORE? 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.
DAILY TIP Avoid temptation! Make sure you eat before you go to the market.
DAILY CHECKLIST Keep track of what you’ve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
DAY EIGHT
BREAKFAST Amy’s Steel Cut Oats Hot Cereal Bowl
1/2 teaspoon cinnamon
2 tablespoons raisins
1 small apple, grated or eaten whole
1 cup 1% fat milk or soy milk
LUNCH 1 cup Amy’s Cream of
Tomato Soup
1 Amy’s Texas Burger with
1 whole wheat tortilla
2 tablespoons salsa
1 cup mixed green salad
1 tablespoon light dressing
To make a wrap: Microwave burger for half the recommended time.
Remove from oven and coarsely chop the burger, top with salsa and
roll both ingredients into the tortilla. Put in the microwave and heat
for the remaining time. Serve with the green salad on the side.
SNACK 1/3 cup Snack Mix (see Day One for recipe)
DINNER Amy’s Light & Lean Spinach Lasagna with
1 cup steamed broccoli
1/2 cup steamed carrots
2-3 cups green salad
2 tablespoons light dressing
DESSERT 1 frozen fruit bar
A LITTLE MORE? For an extra 300 calories: add 3/4 ounce almonds
(18 nuts) + 2 tablespoons raisins at snack, and 8 ounces
soy or 1% fat milk with lunch.
DAILY TIP Carry carrot sticks with you to curb hunger.
DAILY CHECKLIST Keep track of what you’ve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________DAY NINE
BREAKFAST Amy’s Tofu Scramble in a Pocket Sandwich with
2 tablespoons salsa, if desired
1/2 cup sliced peaches, pears or an apple
1 cup 1% fat milk or soymilk or 1 cup nonfat yogurt
SNACK 1 orange
1 tablespoon cashews
LUNCH Amy’s Santa Fe Enchilada Bowl
1 cup carrots, celery and cucumbers
2 tablespoons Black Bean Dip (recipe below) OR
1 tablespoon reduced fat dressing
SNACK 1/2 cup plain yogurt
1/2 cup berries (fresh or frozen)
DINNER 1 cup Amy’s Cream of Tomato Soup
1 cup steamed veggies (fresh or frozen)
2 teaspoons salt-free seasoning blend
2 cups green salad with added veggies topped with
1 tablespoon vinegar + 1 1/2 teaspoons olive oil
A LITTLE MORE? For an extra 300 calories: add 1 whole wheat tortilla + 2 more
tablespoons bean dip and 1/2 ounce cheese to make a mini-wrap
at lunch, and 1/2 cup yogurt + 1/4 cup more fruit for snack.
DAILY TIP Relax . . . Focus on your breathing! Take 5 deep breaths...
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.
DAILY CHECKLIST Keep track of what you’ve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________DAY TEN
BREAKFAST 1 cup plain yogurt - mixed with
1 cup strawberries or mixed berries
2 tablespoons toasted walnuts
LUNCH Amy’s Veggie Loaf Whole Meal (or Light in Sodium)
2 cups baby spinach - sprinkled with
sesame seeds, cucumber slices and green onions
Dressing:
1 tablespoon rice vinegar
1/2 teaspoon sesame oil
SNACK 1 tablespoon almond butter
1 rice cake OR
4 whole grain crackers
2 teaspoons ‘no sugar added’ jam
DINNER 2 cups Amy’s Minestrone Soup with
2 teaspoons grated Parmesan cheese
6 whole grain crackers OR
1 slice whole grain bread rubbed with garlic and toasted
3 cups mixed green salad
Dressing:
1 tablespoon vinegar
2 teaspoons olive oil
DESSERT 1 cup fresh or frozen fruit
A LITTLE MORE? For an extra 300 calories: add 1/2 cup yogurt at breakfast,
1 tablespoon almond butter and another rice cake or 4 more
crackers for snack, and 1 cup 1% fat milk or soymilk after dinner.
DAILY TIP Drink a tea with cinnamon to curb your sweet tooth.
DAILY CHECKLIST Keep track of what you’ve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________DAY ELEVEN
BREAKFAST Amy’s Breakfast Burrito
4 ounces orange juice
LUNCH 2 cups Amy’s Lentil Soup topped with
chopped fresh parsley OR
1/2 cup frozen spinach
6 whole grain crackers
1 cup sliced cucumber or other sliced veggies
11/2 tablespoons light salad dressing
SNACK 1/3 cup Snack Mix (see Day One for recipe)
DINNER Amy’s Teriyaki Bowl
11/2 cups frozen Asian
vegetable mix, steamed
(without sauce)
DESSERT Fruit smoothie - blend together
1 cup milk or plain yogurt
1/2 cup frozen fruit
ice
A LITTLE MORE? For an extra 300 calories: add a morning snack of 1 piece
of fruit and 1oz string cheese, add another 3/4oz almonds
for snack and another 1 cup vegetables at dinner.
DAILY TIP Going up? Slimming down! Take the stairs instead of the elevator.
DAILY CHECKLIST Keep track of what you’ve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________DAY TWELVE
BREAKFAST Amy’s Rolled Oats Hot Cereal Bowl
1/2 cup sliced fresh or frozen strawberries
3 tablespoons sliced almonds or other nuts
1/2 cup 1% fat milk or soy milk
LUNCH Amy’s Light & Lean Black Bean
Enchilada with
1/2 cup carrots and cucumbers
2 tablespoons salsa
SNACK 4 whole grain crackers
1 small apple
DINNER Amy’s Stuffed Pasta Shells Bowl
3 cups salad
2 tablespoons light dressing
DESSERT Frozen fruit bar
A LITTLE MORE? For an extra 300 calories: add 1/2 cup oatmeal and 1/2 cup
milk at breakfast, 1oz string cheese or 1/2 cup cottage cheese
at snack + 8oz glass of 1% fat milk or soy milk with dinner.
DAILY TIP Be gentle with yourself. Baby steps add up.
DAILY CHECKLIST Keep track of what you’ve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________DAY THIRTEEN
BREAKFAST 1 Amy’s Strawberry or Apple Toaster Pop
1 cup 1% fat milk, soy milk or nonfat yogurt
1 ounce toasted walnuts, coarsely chopped
SNACK 1/2 cup cottage cheese
1/2 cup berries, pineapple or other fruit
LUNCH 1 Amy’s Texas Burger
(or your favorite)
1 medium baked potato with salsa or
light dressing
2 cups salad
Dressing:
1 tablespoon vinegar
11/2 tsp olive oil
DINNER Amy’s Light & Lean Soft Taco Fiesta
1/2 cup refried beans
(freeze remaining beans in
½ cup portions)
2 cups shredded cabbage
Drizzled with:
2 tablespoons rice vinegar
1 teaspoon olive oil
a splash of hot sauce
A LITTLE MORE? For an extra 300 calories: add another toaster pop at
breakfast + 1/2 cup cottage cheese and 1/2 cup fruit at snack
+ 1/2 ounce cheese on baked potato or burger at lunch.
DAILY TIP Don’t drink your calories! Sodas and fruit juice are loaded
with calories.
DAILY CHECKLIST Keep track of what you’ve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________DAY FOURTEEN
BREAKFAST Amy’s Breakfast Burrito
1/2 cup fruit or juice
LUNCH 2 cups Amy’s Roasted Southwestern Vegetable Soup
6 whole grain crackers
2 cups salad with
1 tablespoon light dressing
SNACK 1 small apple or other fruit
1 ounce cashews (or other nuts
or seeds)
DINNER Amy’s Mattar Tofu with
1-2 cups steamed mixed veggies
1/2 teaspoon of olive oil
a squeeze of lime
salt-free seasoning
DESSERT 1/2 cup berries (fresh or frozen)
1/2 cup plain yogurt
A LITTLE MORE? For an extra 300 calories: add another morning snack
of 8 oz milk or soy milk, 1/2 cup fruit, 6 more crackers at
lunch + 1oz extra cashews at snack.
DAILY TIP Use Stevia intead of Nutrasweet. It is a natural, sugar-free
sweetener.
DAILY CHECKLIST Keep track of what you’ve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________NUTRITIONAL
BREAKDOWNS
DAY ONE DAY TWO DAY THREE
Calories 1460 Calories 1300 Calories 1300
Protein (gms) 50 Protein (gms 54 Protein (gms) 53
Carbohydrates (gms) 191 Carbohydrates (gms) 208 Carbohydrates (gms) 37
Fat (gms) 61 Fat (gms 36 Fat (gms) 60
Fiber (gms) 27 Fiber (gms) 40 Fiber (gms) 21
Sodium (mg) 2660 Sodium (mg) 2580 Sodium (mg) 2240
With Lower Sodium 2400 With Lower Sodium --- With Lower Sodium ---
DAY FOUR DAY FIVE DAY SIX
Calories 1200 Calories 1240 Calories 1490
Protein (gms) 68 Protein (gms) 59 Protein (gms) 57
Carbohydrates (gms) 146 Carbohydrates (gms) 198 Carbohydrates (gms) 188
Fat (gms) 33 Fat (gms) 34.5 Fat (gms) 61
Fiber (gms) 14 Fiber (gms) 30 Fiber (gms) 29
Sodium (mg) 2690 Sodium (mg) 3554 Sodium (mg) 2250
With Lower Sodium --- With Lower Sodium --- With Lower Sodium - - -
DAY SEVEN DAY EIGHT DAY NINE
Calories 1200 Calories 1570 Calories 1285
Protein (gms) 47 Protein (gms) 70 Protein (gms) 56
Carbohydrates (gms) 164 Carbohydrates (gms) 220 Carbohydrates (gms) 186
Fat (gms) 43 Fat (gms) 53 Fat (gms) 40
Fiber (gms) 30 Fiber (gms) 43 Fiber (gms) 35
Sodium (mg) 1947 Sodium (mg) 2554 Sodium (mg) 2710
With Lower Sodium --- With Lower Sodium 2204 With Lower Sodium 2360
DAY TEN DAY ELEVEN DAY TWELVE
Calories 1510 Calories 1568 Calories 1440
Protein (gms) 50 Protein (gms) 61 Protein (gms) 55
Carbohydrates (gms) 245 Carbohydrates (gms) 237 Carbohydrates (gms) 196
Fat (gms) 45 Fat (gms) 44.5 Fat (gms) 54
Fiber (gms) 30 Fiber (gms) 35 Fiber (gms) 36
Sodium (mg) 2345 Sodium (mg) 3343 Sodium (mg) 1539
With Lower Sodium 2085 With Lower Sodium - - - With Lower Sodium - - -
DAY THIRTEEN DAY FOURTEEN
Calories 1449 Calories 1772
Protein (gms) 60 Protein (gms) 58.5
Carbohydrates (gms) 161 Carbohydrates (gms) 282
Fat (gms) 50 Fat (gms) 48
Fiber (gms) 27 Fiber (gms) 57
Sodium (mg) 2037 Sodium (mg) 3123
With Lower Sodium --- With Lower Sodium - - -SHOPPING LIST
WEEK ONE
Items shown reflect purchases for the 1500 calorie-per-day Amy’s Meal Plan.
If you would prefer to make any substitutions, make sure to substitute similar items
(such as a different burrito). 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 Breakfast Burrito • Amy’s Rolled Oats Hot Cereal Bowl
• Amy’s Brown Rice and Veggies Bowl • Amy’s Steel Cut Oats Hot Cereal Bowl
• Amy’s Tamale Pie • Amy’s Multigrain Hot Cereal Bowl
• Amy’s Organic Cream of Tomato Soup • Amy’s Teriyaki Wrap
• Amy’s All American Veggie Burger • Amy’s Organic Vegetable Barley Soup
• Amy’s Salsa (your choice) • Amy’s Organic Curried Lentil Soup
• 2 Amy’s Tofu Scramble in a Pocket Sandwiches • Amy’s Veggie Loaf Whole Meal
• Amy’s Light & Lean Spinach Lasagna • Amy’s Stuffed Pasta Shells Bowl
• Amy’s Light & Lean Pasta & Veggies • Amy’s Cheese Enchilada Whole Meal
• Amy’s Apple or Strawberry Toaster Pop • Amy’s Organic Pasta & 3 Bean Soup
• Amy’s Indian Vegetable Korma
• Amy’s Organic Medium Chili with Vegetables
• Amy’s Light in Sodium Spinach Single Serve Pizza
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) • 1 apple
• 1 bell pepper • 1 pear (canned or fresh)
• 1 bunch celery • 2 cucumbers
• 1 cup mushrooms (if desired) • 2 tomatoes
• 1 medium red onion • 1 lemon
• 3 cups Fresh or frozen berries
• 1 large can pineapple (crushed or cubed) in 100% juice
• Bag of mixed vegetables (preferably Asian mix)
• Cilantro (if desired)SHOPPING LIST
WEEK ONE
DAIRY
Purchase organic when possible.
• 1 small container part skim ricotta cheese
• 4 cups nonfat plain yogurt (1 quart)
• 1 quart 1% fat milk or soymilk
(if choosing yogurt rather than milk: increase yogurt by 2 cups and decrease milk by 2 cups)
• 1/2 cup lowfat cottage cheese
• 1/2 ounce feta cheese
• 1/2 ounce reduced fat Monterrey Jack cheese
PANTRY ITEMS
Salad dressings - Here are some good choices:
• Annie’s Naturals Gingerly Low Fat
• Brianna’s Fat Free Lively Lemon Tarragon
• Trader Joe’s Fat Free Balsamic Vinaigrette
• Consorzio’s Fat Free Balsamic Vinaigrette
• Almond butter • Almonds - slivered or sliced
• Tamari or low sodium soy sauce • Walnuts
• Whole wheat hamburger buns (such as Alvarado St) • Pumpkin seeds
• Whole whea tortillas (such as Alvarado St) • Corn tortillas
• Olive oil • Cashews
• Balsamic vinegar • Cinnamon
• Raisins or other small, dried fruit
• Organic rice cakes (such as Lundberg), whole grain crackers
or wheat bread (such as Alvarado St)
A LITTLE MORE?
To follow the 1800 calorie plan, please add the following items:
• 1 ounce (24) almonds • 3 cups yogurt
• 1/2 cup oatmeal • 1 wheat tortilla
• 1/2 ounce pumpkin seeds • 1/2 cup berries
• 1/2 cup cottage cheese • 1 cup mixed fruit
• 1/2 ounce cheese • 1 cup milk
• 1 cup salad greensSHOPPING LIST
WEEK TWO
AMY’S KITCHEN PRODUCTS
Purchase one each of the below unless stated otherwise:
• Amy’s Steel Cut Oats Hot Cereal Bowl
• Amy’s Rolled Oats Hot Cereal Bowl
• Amy’s Cream of Tomato Soup
• Amy’s Light & Lean Spinach Lasagna
• Amy’s Light & Lean Black Bean Enchilada
• Amy’s Light & Lean Soft Taco Fiesta
• Amy’s Texas Burger
• Amy’s Salsa your choice (there will be extra from Week One)
• Amy’s Tofu Scramble in a Pocket Sandwich
• Amy’s Santa Fe Enchilada Bowl
• Amy’s Veggie Loaf whole Meal
• Amy’s Minestrone Soup
• 2 Amy’s Breakfast Burritos
• Amy’s Lentil Soup
• Amy’s Teriyaki Bowl
• Amy’s Stuffed Pasta Shell Bowl
• Amy’s Toaster Pop (Strawberry or Apple) (there will extra from Week One)
• Amy’s Organic Southwestern Vegetable Soup
• Amy’s Mattar Tofu
• Amy’s Black Bean chili (for black bean dip)
FRUITS & VEGETABLES
Purchase locally grown and organic when possible.
• 3 apples (or pears, peaches, or plums) • 1 cup broccoli
• 2 cups carrots • 2 frozen fruit bars
• 1/2 cup sliced fruit • 1 orange
• 1 cup celery • 1 1/2 cups cucumbers
• 2 cups berries (or a combination of fruit) • 4 1/2 cups mixed veggies
• 3 cups baby spinach • garlic
• 1 cup orange juice • 1 medium baking potato
• 1 small onion
• 1 small tomato
• 1 lime
• 20 cups salad mix (approximately 5 bags, or 4 heads of romaine)SHOPPING LIST
WEEK TWO
DAIRY
Purchase organic when possible.
• 1/2 cup lowfat cottage cheese
• 3 cups nonfat plain yogurt
• 3 1/2 cups 1% fat milk or soymilk
(if choosing yogurt rather than milk: increase yogurt by 2 cups and decrease milk by 2 cups)
• 2 teaspoons grated Parmesan cheese
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.
• 1 can Amy’s Refried Beans
• Salt-free seasoning blend
• No sugar added jam (such as Cascadian Farms, Kozlowski)
A LITTLE MORE?
To follow the 1800 calorie plan, please add the following items:
• 2 1/2 cups milk
• 1 cup yogurt
• 1 1/4 cups fruit
• 3 ounces cheese
• 1/2 cup cottage cheese
• 1 piece of fruit
• 1 cup mixed veggiesNOTES
NOTES
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,
Mexico and abroad.
AMY’S KITCHEN, INC. • P.O. Box 4759, Petaluma, CA 94955
www.amys.com
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