{"text_format":"1","workbook":"xlsx","n_sheets":12,"sheets":["Instructions","< Plan >","Beef","Egg","Fish","Chicken","Shellfish","Other Protein","Protein Shakes","Carbs","Vegetables","Desserts"],"not_rendered":{"charts":0,"images":2,"macros":1,"external_links":0,"defined_names":1,"comments":0,"pivot_tables":0},"unopened":[],"bounds":{"document_bytes":16777216,"sheet_cells":100000,"rows_first":2000,"rows_last":500,"rows_between":2000,"halvings":0,"cell_chars":16384,"cell_head_chars":4096},"cells_cut":0,"cells_raw":0,"read":"whole","date_system":"1900"}

{"sheet":"Instructions","index":0,"n_rows":0,"n_cols":0,"rows_kept":0,"cut":false,"hidden":false,"merged":[]}

{"sheet":"< Plan >","index":1,"n_rows":28,"n_cols":8,"rows_kept":28,"cut":false,"hidden":false,"merged":[]}
["Sat","Main Course","Carb","Vegetable","Sun","Main Course","Carb","Vegetable"]
[1,"Breakfast burrito","Wheat tortilla","Salsa",1,"Breakfast burrito","Wheat tortilla","Salsa"]
[2,"Southwest Chicken Salad","Whole-wheat pasta","Lettuce",2,"Meatloaf","Fat-free yogurt","Cucumber"]
[3,"Chocolate Myoplex Shake","Strawberries","Mushrooms",3,"Chocolate Myoplex Shake","Sweet potato","Zucchini"]
[4,"Grilled Herb Chicken","Brown & wild rice","Broccoli",4,"Meatloaf","Orange","Peas"]
[5,"Lobster","Russet potato","Spinach",5,"Southwest Chicken Salad","Whole-wheat pasta","Lettuce"]
[6,"Vanilla Myoplex Shake","Whole-wheat pasta","Onion",6,"Vanilla Myoplex Shake","Brown rice","Mushrooms"]
["Mon",null,null,null,"Tue"]
[1,"Breakfast burrito","Wheat tortilla","Salsa",1,"Eggs & hash brown","Hash brown","Green Beans"]
[2,"Grilled salmon salad","Whole-wheat tortilla","Lettuce",2,"Grilled Herb Chicken","Strawberries","Zucchini"]
[3,"Vanilla Myoplex Shake","Strawberries","Spinach",3,"Chocolate Myoplex Shake","Whole-wheat bread","Carrots"]
[4,"Spaghetti w/ Meat Sauce","Whole grain pasta","Carrots",4,"BBQ Chicken","Potatoes","Zucchini"]
[5,"King crab legs","Orange","Tomato",5,"Beef & Broccoli Stir Fry","Brown rice","Broccoli"]
[6,"Vanilla Myoplex Shake","Brown rice","Celery",6,"Vanilla Myoplex Shake","Whole-wheat pita bread","Zucchini"]
["Wed",null,null,null,"Thu"]
[1,"Breakfast burrito","Wheat tortilla","Salsa",1,"Egg sandwich","Wheat bread","Tomato"]
[2,"Hamburgers","Wheat buns (cut to size)","Green Beans",2,"Grilled Herb Chicken","Strawberries","Lettuce"]
[3,"Vanilla Myoplex Shake","Corn","Peas",3,"Vanilla Myoplex Shake","Orange","Zucchini"]
[4,"Teriyaki salmon","Corn","Green Beans",4,"Teriyaki salmon","Russet potato","Tomato"]
[5,"Beef & Broccoli Stir Fry","Brown rice","Broccoli",5,"Hamburgers","Wheat buns (cut to size)","Mushrooms"]
[6,"Chocolate Myoplex Shake","Strawberries","Peas",6,"Chocolate Myoplex Shake","Sweet potato","Cucumber"]
["Fri"]
[1,"Breakfast burrito","Wheat tortilla","Salsa"]
[2,"Grilled Herb Chicken","Orange","Peas"]
[3,"Chocolate Myoplex Shake","Russet potato","Lettuce"]
[4,"Grilled Steak","Strawberries","Peas"]
[5,"Grilled Steak","Whole-wheat bread","Zucchini"]
[6,"Vanilla Myoplex Shake","Strawberries","Broccoli"]

{"sheet":"Beef","index":2,"n_rows":7,"n_cols":4,"rows_kept":7,"cut":false,"hidden":false,"merged":[]}
[null,"Carb","Veggie","Notes"]
["Hamburgers","Wheat buns (cut to size)",null,"Use only very lean ground beef."]
["Tacos","Wheat tortilla",null,"Use only very lean ground beef."]
["Meatloaf",null,null,"Use only very lean ground beef."]
["Beef & Broccoli Stir Fry","Brown rice","Broccoli"]
["Grilled Steak",null,null,"Use only top round or top sirloin steak."]
["Spaghetti w/ Meat Sauce","Whole grain pasta",null,"Use one small serving of whole grain pasta."]

{"sheet":"Egg","index":3,"n_rows":4,"n_cols":4,"rows_kept":4,"cut":false,"hidden":false,"merged":[]}
[null,"Carb","Veggie","Notes"]
["Breakfast burrito","Wheat tortilla","Salsa"]
["Egg sandwich","Wheat bread","Tomato"]
["Eggs & hash brown","Hash brown"]

{"sheet":"Fish","index":4,"n_rows":5,"n_cols":4,"rows_kept":5,"cut":false,"hidden":false,"merged":[]}
[null,"Carb","Veggie","Notes"]
["Teriyaki salmon",null,null,"Grilled or Broiled"]
["Grilled salmon salad",null,"Lettuce"]
["Tuna Melt","Wheat bread","Tomato","Use fat free mayonaisse, margerine, mustard, small amount of LF cheese."]
["Tilapia"]

{"sheet":"Chicken","index":5,"n_rows":4,"n_cols":4,"rows_kept":4,"cut":false,"hidden":false,"merged":[]}
[null,"Carb","Veggie","Notes"]
["Southwest Chicken Salad",null,"Lettuce"]
["Grilled Herb Chicken"]
["BBQ Chicken","Potatoes"]

{"sheet":"Shellfish","index":6,"n_rows":4,"n_cols":4,"rows_kept":4,"cut":false,"hidden":false,"merged":[]}
[null,"Carb","Veggie","Notes"]
["King crab legs",null,null,"Wrap frozen legs in damp paper towels, then wrap in plastic wrap. Microwave bundles of 3 legs each for 2 minutes each."]
["Shrimp pasta","Whole grain pasta",null,"Use one small serving of whole grain pasta."]
["Lobster"]

{"sheet":"Other Protein","index":7,"n_rows":2,"n_cols":4,"rows_kept":2,"cut":false,"hidden":false,"merged":[]}
[null,"Carb","Veggie","Notes"]
["Cottage Cheese Pizza","Wheat pita"]

{"sheet":"Protein Shakes","index":8,"n_rows":3,"n_cols":1,"rows_kept":3,"cut":false,"hidden":false,"merged":[]}
[]
["Chocolate Myoplex Shake"]
["Vanilla Myoplex Shake"]

{"sheet":"Carbs","index":9,"n_rows":14,"n_cols":1,"rows_kept":14,"cut":false,"hidden":false,"merged":[]}
[]
["Russet potato"]
["Brown rice"]
["Brown & wild rice"]
["Sweet potato"]
["Corn"]
["Strawberries"]
["Apple"]
["Orange"]
["Fat-free yogurt"]
["Whole-wheat pasta"]
["Whole-wheat bread"]
["Whole-wheat tortilla"]
["Whole-wheat pita bread"]

{"sheet":"Vegetables","index":10,"n_rows":13,"n_cols":1,"rows_kept":13,"cut":false,"hidden":false,"merged":[]}
[]
["Broccoli"]
["Lettuce"]
["Carrots"]
["Green Beans"]
["Mushrooms"]
["Spinach"]
["Tomato"]
["Peas"]
["Celery"]
["Onion"]
["Zucchini"]
["Cucumber"]

{"sheet":"Desserts","index":11,"n_rows":2,"n_cols":4,"rows_kept":2,"cut":false,"hidden":false,"merged":[]}
[null,"Protein","Carb","Notes"]
["Strawberry Cheesecake","Cottage cheese"]