Breakfast: Maple-Pecan Quinoa or Blackberry-Almond Smoothie
(approximately 250–300 calories)
• Maple-Pecan Quinoa
Cook 1/4 cup quinoa with 1/4 cup low-fat milk and 1/4 cup water according to package directions. Top with 1/4 tsp vanilla extract, 1 tsp maple syrup, 2 TBSP chopped pecans, and 1/2 cup fresh or frozen and thawed cherries.
• Blackberry-Almond Smoothie
Blend 1/2 cup almond milk, 1/2 cup low-fat plain yogurt, 1/2 cup fresh or frozen blackberries, 1/2 banana, 2 tsp hemp seeds (or flaxseed meal), a dash of cinnamon, and 1 tsp honey.
• Maple-Pecan Quinoa
Cook 1/4 cup quinoa with 1/4 cup low-fat milk and 1/4 cup water according to package directions. Top with 1/4 tsp vanilla extract, 1 tsp maple syrup, 2 TBSP chopped pecans, and 1/2 cup fresh or frozen and thawed cherries.
• Blackberry-Almond Smoothie
Blend 1/2 cup almond milk, 1/2 cup low-fat plain yogurt, 1/2 cup fresh or frozen blackberries, 1/2 banana, 2 tsp hemp seeds (or flaxseed meal), a dash of cinnamon, and 1 tsp honey.
Breakfast: Vegetarian's Delight or Egg 'n' Toast
• Vegetarian's Delight
Heat up one Amy's frozen Tofu Scramble with Hash Browns & Veggies.
• Egg 'n' Toast
Have 1 poached egg with 1 slice multigrain toast, 1/2 grapefruit, 1/4 avocado with a squeeze of fresh lime, and a pinch of red pepper
Heat up one Amy's frozen Tofu Scramble with Hash Browns & Veggies.
• Egg 'n' Toast
Have 1 poached egg with 1 slice multigrain toast, 1/2 grapefruit, 1/4 avocado with a squeeze of fresh lime, and a pinch of red pepper
Lunch: Spinach Salad or Veggie Soup
• Spinach Salad
Toss together 2 cups fresh spinach, 1 TBSP each toasted walnuts, blue cheese, and dried cherries, 1 sliced hard-boiled egg, 2 tsp walnut oil, and 1 tsp balsamic vinegar.
• Veggie Soup & Sides
Serve 1 cup ready-made lentil soup seasoned with 1/4 tsp cumin powder. Roast 1 1/2 cups carrots and fennel with 2 tsp olive oil, 1 clove garlic, 1 tsp thyme, a dash of cayenne pepper, and salt and pepper to taste.
Toss together 2 cups fresh spinach, 1 TBSP each toasted walnuts, blue cheese, and dried cherries, 1 sliced hard-boiled egg, 2 tsp walnut oil, and 1 tsp balsamic vinegar.
• Veggie Soup & Sides
Serve 1 cup ready-made lentil soup seasoned with 1/4 tsp cumin powder. Roast 1 1/2 cups carrots and fennel with 2 tsp olive oil, 1 clove garlic, 1 tsp thyme, a dash of cayenne pepper, and salt and pepper to taste.
Lunch: Italian Tuna Sandwich
• Italian Tuna Sandwich
Stuff 1/2 (6-inch) whole-wheat pita with a mixture of 3 oz water-packed canned tuna, 1/2 cup white cannellini beans, 1 TBSP chopped red onion, 1/4 cup each chopped cucumber and grape
Stuff 1/2 (6-inch) whole-wheat pita with a mixture of 3 oz water-packed canned tuna, 1/2 cup white cannellini beans, 1 TBSP chopped red onion, 1/4 cup each chopped cucumber and grape
Dinner: Spiced-Up Steak or Chicken Pasta
(approximately 400–450 calories)
• Spiced-Up Steak
Season 4 oz grass-fed flank steak seasoned with 1/2 tsp cumin, 1/4 tsp salt, and 1/4 tsp pepper, and grill. Top with 2 TBSP chimichurri sauce (blend together 1/4 cup cilantro, 2 TBSP parsley, 1 TBSP red-wine vinegar, 3 TBSP extra-virgin olive oil, 1 minced garlic clove, 1/4 tsp red pepper flakes; refrigerate leftover sauce). Serve with 1/2 cup warm black beans and 2 cups arugula drizzled with 2 tsp extra-virgin olive oil and fresh lemon juice.
• Chicken Pasta
Combine 4 oz grilled chicken and 1 1/2 cups broccoli rabe sautéed with 2 tsp extra-virgin olive oil, 1 minced garlic clove, 1/2 tsp minced red chili, and 1/2 tsp orange zest. Serve over 1/2 cup whole-wheat penne.
• Spiced-Up Steak
Season 4 oz grass-fed flank steak seasoned with 1/2 tsp cumin, 1/4 tsp salt, and 1/4 tsp pepper, and grill. Top with 2 TBSP chimichurri sauce (blend together 1/4 cup cilantro, 2 TBSP parsley, 1 TBSP red-wine vinegar, 3 TBSP extra-virgin olive oil, 1 minced garlic clove, 1/4 tsp red pepper flakes; refrigerate leftover sauce). Serve with 1/2 cup warm black beans and 2 cups arugula drizzled with 2 tsp extra-virgin olive oil and fresh lemon juice.
• Chicken Pasta
Combine 4 oz grilled chicken and 1 1/2 cups broccoli rabe sautéed with 2 tsp extra-virgin olive oil, 1 minced garlic clove, 1/2 tsp minced red chili, and 1/2 tsp orange zest. Serve over 1/2 cup whole-wheat penne.
Dinner: Mediterranean Wild Salmon or a Frozen Entree
• Mediterranean Wild Salmon
Bake 4 oz salmon with 1 cup artichoke hearts, 2 tsp capers, 1 tsp minced shallots, lemon slices, and salt and pepper to taste for about 25 minutes at 350°; sprinkle with 1 tsp chopped parsley. Serve with 1/2 cup cooked whole-wheat couscous with 2 tsp toasted pine nuts, 2 TBSP sautéed onions, and 1/2 cup sautéed mushrooms.
• Frozen Entree
Heat up one Kashi Mayan Harvest Bake or Spicy Black Bean Enchilada.
Bake 4 oz salmon with 1 cup artichoke hearts, 2 tsp capers, 1 tsp minced shallots, lemon slices, and salt and pepper to taste for about 25 minutes at 350°; sprinkle with 1 tsp chopped parsley. Serve with 1/2 cup cooked whole-wheat couscous with 2 tsp toasted pine nuts, 2 TBSP sautéed onions, and 1/2 cup sautéed mushrooms.
• Frozen Entree
Heat up one Kashi Mayan Harvest Bake or Spicy Black Bean Enchilada.
