GETFITSUMMERCHALLENGERECIPES

1,400calorieplan

BREAKFAST

1.TomatoandAvocadoOmelet
Makes1serving

INGREDIENTS
avocado,dicedintoinchpieces
4grapetomatoes,quartered
1tablespooncilantroorparsley,coarselychopped
(optional)
squeezeoflimejuice
pinchofkoshersalt
3eggwhites
(or9tablespoonsliquideggwhites)

1cupstrawberries

PREPARATION
Inasmallmixingbowl,combineavocado,tomato,herbs,limejuice,andapinchof
koshersalt.Tosstogetherandsetaside.

Heatalargenonstickskilletovermediumheat,thenaddtheliquideggwhites.Cook,
movingtheeggwhitesaroundwitharubberspatula,untiltheeggwhitesarecookedon
thebottombutstillslightlyjigglyontop,about2minutes.

Useaspoontoscattertheavocadotomatomixtureoverhalfoftheomelet.Turnthe
heatoff,thenfoldtheomeletinhalfandslideitontoaplatetoservewiththe
strawberriesontheside.

258calories,10gfat(2gsaturatedfat),24gcarbohydrate(8.8gdietaryfiber,12.8g
sugars),18gprotein

2.PeachandPecanYogurtParfait
Makes1serving

INGREDIENTS
cupplain,unsweetened,nonfatGreekyogurt
teaspoonvanillaextract
sprinkleofcinnamon
1largepeach,coredanddicedintoinchpieces
10pecanhalves,roughlychopped

PREPARATION
Inasmallbowl,mixtogethertheGreekyogurt,vanillaextract,andcinnamon.Spoon
thechoppedpeachontop,thensprinklewiththepecans.Finishwithsomeextra
cinnamonifyouwant.

259calories,11gfat(0.9gsaturatedfat),26gcarbohydrate(4.5gdietaryfiber,19.6g
sugars),14gprotein

3.KaleandSweetPotatoHash
Makes1serving

Thisisasupereasybreakfastifyouhaveleftoverroastedsweetpotatoes,oryoucan
makethemspecificallyforthis.Roastthesweetpotatoesatnighttosavetimeinthe
morning.

INGREDIENTS
1cupkale,ribsandstemsremoved,thinlyslicedintoribbons
1clovegarlic,minced
pinchofkoshersalt
freshlygroundpepper
cuproastedsweetpotatoes,cutininchcubes
(recipebelow)
2largeeggs

PREPARATION
Heatamediumnonstickskilletovermediumheat,thenaddthekaleribbons,the
mincedgarlic,koshersalt,pepper,and2tablespoonsofwater.Cookuntilthekaleis
wiltedandbrightgreen,thegarlicissoft,andthewaterisevaporated,about2minutes.


Addroastedsweetpotatoestotheskilletandcook,stirringoften,justuntilthesweet
potatoesareheatedthrough,about1minute.Wheneverythingishot,slidethe
vegetablesontoaplate,coverthemwithfoil,andsetthemasidewhileyoucookthe
eggs.
Wipeoutthenonstickskilletwithapapertowel,thenheatitovermediumlowheat.
Crackthetwoeggsintotheskillet,sprinklewithapinchofkoshersaltandsomefreshly
groundpepper,andcookuntilthewhitesaresetbuttheyolksarestillrunny,23
minutes.

Toserve,slidetheeggsoverthecookedkaleandsweetpotatoesandeatimmediately.

263calories,10gfat(3.3gsaturatedfat),27gcarbohydrate(4.4gdietaryfiber,8.9g
sugars),16.3gprotein

RoastedSweetPotatoes
Makesabout2cups

INGREDIENTS
teaspoonoliveoil
2mediumsweetpotatoes
pinchofkoshersalt
freshlygroundpepper

PREPARATION
Preheattheovento425Fandlinealarge,rimmedbakingsheetwithparchmentpaper.
Brushtheparchmentwitholiveoil.

Washanddrythesweetpotatoes,thencutthemintoinchcubes.Spreadthecubed
sweetpotatoesoutoverthebakingsheetandseasonthemwithalittlebitofsaltand
pepper.Roastinthepreheatedovenuntiltheyresoftandlightlybrowned,2025
minutes.

Letthesweetpotatoescoolslightlybeforeeating,andcoolleftoverscompletelybefore
storinginanairtightcontainerinthefridgeforupto5days.

4.BananaGreenSmoothie
Makes1serving

INGREDIENTS
largebanana,peeled,frozenifpossible
cupplain,unsweetenednonfatGreekyogurt
1cupunsweetenedalmondmilk
1cupbabyspinach
teaspoonvanillaextract
1tablespoonalmondbutter

PREPARATION
Combineallingredientsinablenderandblendonhighuntilthemixtureissmooth,
about30seconds.

255calories,11gfat(0.6gsaturatedfat),22gcarbohydrate(3.8gdietaryfiber,13.8g
sugars),17gprotein

5.SpringVegetableandFetaEggWhiteFrittata
Makes2servings(saveoneforleftovers!)

INGREDIENTS
1mediumyukongoldpotato,washedandcutininchcubes
(about1cup)
2mediumcarrots,peeledandcutincoinsinchthick
(about1cup)
2clovesgarlic,minced
1cupsnappeas,endstrimmed,cutin1/2inchpieces
1tablespoonoliveoil
1cupeggwhites
pinchofkoshersalt
freshlygroundpepper
1ouncefetacheese,crumbled
(about2tablespoons)
afewfreshbasilleaves,roughchopped,forgarnish
(optional)

PREPARATION
Preheattheovento375F.

Bringcupofwatertoaboilinalarge,ovensafeskilletwithalid.Addteaspoonof
koshersaltandthecubedpotatoes.Covertheskilletandcookovermediumheatfor5
minutes.Addtheslicedcarrotsandmincedgarlicandcook,covered,for5minutes
more,untilthepotatoesaresoftandthecarrotsarestillslightlycrisp.Turntheheat
downtolow,addthesnappeasandcook,uncovered,untilthesnappeasarebright
greenandalmostallthewaterhasevaporated,about2minutesmore.Whenthe
vegetablesarecooked,transferthemtoabowlorplateandwipeouttheskillet.

Beattheeggwhitesvigorouslywithawhiskoranelectricmixeruntiltheyrefrothyand
bubbling,about45seconds.

Heattheoliveoilintheclean,dryskilletovermediumheat.Ifyouhaveapastrybrush,
useittobrushthebottomofthepanandabout2inchesupthesideswitholiveoil.If
youdonthaveapastrybrush,swirltheoilaroundthebottomandsidesofthepan.
Whentheoilishot,addtheeggwhites,thenscatterthecookedvegetablesevenlyover
top.Letthefrittatacookonthestovefor2minutestosettheeggsonthebottom
slightly.Sprinklethefetacheeseontop.

Transfertheskillettotheovenandcookuntilthefrittataispuffed,cookedthrough(the
centershouldntjigglewhenyoushakeit),andslightlybrowned,about15minutes.

Letthefrittatacoolintheskilletfor5minutes,thenservehalfimmediately.Letthe
remaininghalfcoolcompletelybeforestoringitinanairtightcontainerinthefridgeto
eatanotherday.

262calories,10gfat(3.1gsaturatedfat),25gcarbohydrate(4.4gdietaryfiber,5.7g
sugars),18gprotein

LUNCH

1.WildRice,Cucumber,andWalnutChickenSalad
Makes1serving

Forthisrecipe,youllneedtocookachickenbreast.Ifyouwant,youcancookmore
thanone,justcutupalittleextralemonandmakesureyourbakingdishisbigenough
thatthebreastsarenttouching.Cookedchickenbreastswillonlykeepabout4daysin
anairtightcontainerinthefridgethough,soyouprobablydontwanttocookmorethan
4atonce!

INGREDIENTS
oliveoil,forgreasingthebakingdish
16ounceboneless,skinlesschickenbreast
(1mediumbreast)
alemon,thinlysliced
pinchofkoshersalt
freshlygroundpepper
1tablespoonredwinevinegar
1tablespoontarragonorparsleyleaves,chopped
tablespoonoliveoil
1cuparugula
cupcookedwildrice
(cupdry,

cookedaccordingtothepackagedirections)
,at
roomtemperature
alargeEnglishcucumber,thinlysliced
cuphalvedgrapetomatoes
3kalamataolives,thinlysliced
3walnuthalves,chopped

PREPARATION
Preheattheovento400Fandbrushasmall,ovenproofbakingdishwithalittlebitof
oliveoil.Seasonthechickenbreast(s)withapinchofkoshersaltandsomefreshly
groundpepperandlayitinthebakingdish.Laytheslicedlemonontopofthechicken.
Coverthedishwithfoilandcookthechickeninthepreheatedovenfor20minutes,or
untilthechickeniscookedthroughandathermometerinsertedintothecenterofthe
breastreads165F.

Oncethechickenhascooledtoroomtemperature,cutitintoinchcubesandsetit
asidewhileyoupreparetherestofthesalad.

Combinetheredwinevinegarandchoppedtarragoninalargemixingbowlandwhisk
themtogethertocombine.Whilecontinuingtowhiskvigorously,addtheoliveoilina
slow,steadystreamtomakeavinaigrette.Addallingredients,includingthechicken,to
themixingbowl,andtosstogethertocombineandcoatwiththevinaigrette.Serve
immediately.

525calories,25gfat(3.1gsaturatedfat),28gcarbohydrate(3.3gdietaryfiber,1.1g
sugars),47gprotein

2.Chicken,Chickpea,andRoastedVegetableSalad
Makes1servingyoullhaveleftoverroastedvegetablesifyourefollowingthe1400or
1700calorieplan

Forthissalad,roastthechickenandvegetablesthenightbefore,thenstoreeverything
inthefridgeovernight.Ifyoullonlybeeatinghalfthevegetables,cooktwochicken
breastsinsteadofoneandsavetheleftoverchickenandvegetablesforlunchanother
day.

INGREDIENTS
2mediumbulbsfennel,coredandcutinto8wedges,lengthwise
1cupBrusselssprouts,rootstrimmed,halved
4mediumcarrots,peeledandcutcrosswiseinto1inchpieces
2tablespoonsoliveoil
pinchofkoshersalt
freshlygroundpepper
16ounceboneless,skinlesschickenbreast
cupcannedchickpeas,rinsedanddrained
1tablespoonraw,unsaltedsunflowerseeds
cupbasilleaves,torn
drizzleofbalsamicvinegar

PREPARATION
Preheattheovento400F.Linealarge,rimmedbakingsheetwithparchmentpaper.

Inalargemixingbowl,combinethecutfennel,Brusselssprouts,carrots,oliveoil,salt,
andpepper.Tosstogethertocoatthevegetables.Spreadthevegetablesoutoverthe
parchmentlinedbakingsheetandroastfor15minutes.After15minutes,takethesheet
trayoutandmovethevegetablesaroundsothattheresroominacornerofthesheet
trayforthechickenbreast.Placethechickenbreastinthecornerandputthesheettray
backintheoven.Continuetocookuntilthevegetablesareroastedandthechickenis
cookedthrough(athermometerinsertedinthecenterofthebreastshouldread165F),
about20minutesmore.

Letthevegetablesandchickencoolforabout10minutes,thencutthechickeninto
bitesizedpiecesandputitinabowlwithhalftheroastedvegetables
(ifyoureonthe
2000or2300calorieplan,youlleatallofthevegetables)
,chickpeas,sunflowerseeds,
andbasil.Tosseverythingtogetherandservewithadrizzleofbalsamicvinegar.

Letleftovervegetablescoolcompletelybeforestoringinanairtightcontainerinthe
fridgeforupto3days.

524calories,24gfat(3.6gsaturatedfat),29gcarbohydrate(9.2gdietaryfiber,3.2g
sugars),48gprotein

3.Salmon,Avocado,andSweetPotatoKaleSalad
Makes1serving

Forthisrecipeyouneedtoroastasalmonfillet.Ifyouwant,youcanroastseveral
6ouncefilletsatonce,theneatleftoverfilletsforotherlunchesanddinners.Leftover
roastedsalmonwillkeepforupto4daysinanairtightcontainerinthefridge.

INGREDIENTS
16ouncefilletsalmon,skinless
koshersalt
freshlygroundpepper
2inchslicesoflemon
juiceoflemon
1teaspoonoliveoil
1cupkaleleaves,stemsremoved,leavesslicedintoribbonsinchthick
cuproastedsweetpotatocubes
(recipebelow)
avocado,peeledanddicedintoinchcubes

Englishcucumber,thinlysliced
1tablespoonchoppeddill
(optional,butrecommended)
1tablespoonchoppedparsleyleaves

PREPARATION
Preheattheovento425Fandlinealarge,rimmedbakingsheetwithparchmentpaper.

Seasonthesalmonfilletwithalittlebitofkoshersaltandfreshlygroundpepperonall
sides.Laythelemonslicesnexttoeachotheronthebakingsheet,thenplacethe
seasonedsalmonfilletontopofthelemonslices.Roastinthepreheatedovenuntilthe
salmonisopaqueontheoutsideandflakeseasilywithafork,butstillpinkontheinside.
Asalmonfillet1inchthickwilltakeabout8minutestocookathickerfilletwilltake
aboutanadditional4minutesperextrainchofthickness.Letthesalmoncoolatleast
5minutes,thencutitinto1inchcubes.

Inamediummixingbowl,combinethelemonjuicewithapinchofsaltandsomefreshly
groundpepper.Whiskthemixture,thenaddtheoliveoilwhilecontinuingtowhisk.Add
thekaleribbonsanduseyourhandstomassagethevinaigretteintothekaleuntilit
startstosoften,about30seconds.Addavocado,roastedsweetpotatocubes,
cucumber,andherbs,andtosseverythingtogether.

Transfertoabowlandtopwiththecubedsalmon.Ifyoucookedthesalmonaheadof
time,itsfinetoeatitcoldinthesalad.

519calories,23gfat(3.8gsaturatedfat),29gcarbohydrate(9.7gdietaryfiber,9.2g
sugars),49gprotein

RoastedSweetPotatoes
Makesabout2cups

INGREDIENTS
teaspoonoliveoil
2mediumsweetpotatoes
pinchofkoshersalt
freshlygroundpepper

PREPARATION

Preheattheovento425Fandlinealarge,rimmedbakingsheetwithparchmentpaper.
Brushtheparchmentwiththeoliveoil.

Washanddrythesweetpotatoes,thencutthemintoinchcubes.Spreadthecubed
sweetpotatoesoutoverthebakingsheetandseasonthemwithalittlebitofsaltand
pepper.Roastinthepreheatedovenuntiltheyresoftandlightlybrowned,2025
minutes.

Letthesweetpotatoescoolslightlybeforeeatingcoolleftoverscompletelybefore
storinginanairtightcontainerinthefridgeforupto5days.

4.MarinatedTofu,EggandVegetableBowl
Makes1serving

Forthisrecipe,youllneedtomarinatedthetofuatleast6hoursinadvance.Sinceits
usuallysoldina12ouncepackage,feelfreetodoublethemarinaderecipeand
marinateenoughtofufortwomeals
.

INGREDIENTS
Forthetofu:
6ouncesextrafirmtofu
1tablespoonunseasonedricevinegar
1tablespoontamari
juiceofalime
1teaspoonhoney
1clovegarlic,crushed

Forthevegetablebowl:
2teaspoonsnatural,unsaltedalmondbutter
2teaspoonsricevinegar
2teaspoonstamari
1scallion,thinlyslicedonabias
1mediumredbellpepper,cored,seedsremoved,thinlysliced
1mediumcarrot,peeledandgrated
Englishcucumber,cutintomatchsticksabout2incheslongand1/4inchwide
1tablespoonparsleyleaves
1tablespooncilantroleaves

2hardboiledeggs
(recipebelow)
,quartered

PREPARATION
Forthetofu:
Drainanyexcessliquidfromthetofuandcutitintostripsabout2inches
long,inchwideandinchthick.Putthetofuinaquartsizedziplocbagora
containerorbakingdishbigenoughtofitthetofuinasinglelayer.

Whisktogetherthericevinegar,tamari,limejuice,andhoney,thenaddthegarlicclove.
Pouroverthetofuintheziplocbagorcontainer.Refrigerateandmarinatefora
minimumof6andamaximumof24hours,flippinghalfwaythrough.Whenthetofuis
marinated,draintheliquidbutdontpatthetofudry.Marinatedtofuwillkeepforupto5
daysinanairtightcontainerinthefridge.

Forthevegetablebowl:
Inamediummixingbowl,whisktogetherthealmondbutter,tamariandricevinegaruntil
itformsasauce.Addscallion,redbellpepper,carrot,andcucumber,andtoss
everythingtocoat.

Transferthevegetablestoaservingbowl,andtopwiththeparsley,cilantro,chopped
egg,andmarinatedtofu.

508calories,24gfat(5.6gsaturatedfat),30gcarbohydrate(8.7gdietaryfiber,10.9g
sugars),43gprotein

HardBoiledEggs

Cookasmanyeggsasyouwant,aslongastheyfitinasinglelayerinyourpot.Cooked
eggswillkeepforupto6daysinanairtightcontainerinthefridge.

PREPARATION
Fillamediumsaucepanwithalidwithatleast5inchesofwaterandbringtoaboil.
Whenwaterisboiling,addeggsoneatatime,droppingthemincarefullywithaspoon
soasnottocracktheshells.Reducetheheataslowasitwillgo,cover,andcookfor
exactly10minutes.Meanwhile,setupamediummixingbowlwith1cupscoldwater
and1cupsice.Wheneggsaredone,useaspoontotransferthem,oneatatime,
intotheicewaterbath.Cool3minutes,thenpeeltheeggsandserve.Refrigerate
leftovereggsinanairtightcontainer.

5.TossedTurkeyCobb
Makes1serving

INGREDIENTS
2teaspoonscidervinegar
1tablespoonchoppedchives
koshersalt
freshlygroundpepper
2teaspoonsoliveoil
2cupsmixedgreens
1hardboiledegg,roughlychopped
(recipeabove)
5ounceslowsodiumdeliturkey,slicedandcutinbitesizedpieces
1mediumbeefsteaktomato
avocado,peeledandcutininchcubes
cupfresh,rawcorn
(cansubstitutethawed,frozencorn)

PREPARATION
Inalargemixingbowl,combinetheapplecidervinegar,chives,apinchofkoshersalt,
andsomefreshlygroundpepper.Whisktogether,thenslowlyaddtheoliveoil,
continuingtowhiskuntilalloftheoliveoilisincorporated.Addtheremainingingredients
tothebowlandtosseverythingtogether.

513calories,22.4gfat(4.2gsaturatedfat),26gcarbohydrate(7.6gfiber,6.6g
sugars),51.9gprotein

DINNER

1.ThaiBeefSaladLettuceBoats
Makes1serving

INGREDIENTS
1scallion,greenandwhitedivided
1teaspoonpeanutoilorcanolaoil
1tablespoonmincedshallot
2teaspoonsmincedginger
(optional,butrecommended)

4ouncesgroundbeef
(95%lean,5%fat)
1clovegarlic,minced
1cupgreenbeans,endstrimmed,cutinto1inchpieces
aredbellpepper,cored,seedsremoved,thinlyslicedandcutinto1inchpieces
1teaspoonfishsauce
(cansubstitutetamari)
juiceoflime
redchiliflakes
(optional)
1tablespoonparsleyleaves
1tablespoonbasilleaves,torn
1tablespooncilantroleaves
4romainelettuceleaves

PREPARATION
Thinlyslicethescallionwhite,thencutthegreeninto1inchpiecesandsetaside.

Heattheoilalargeskilletovermediumheat.Addthemincedshallot,ginger,andsliced
scallionwhitesandcook,stirringoften,justuntilfragrantandstartingtosoften,abouta
minute.Addthegroundbeef,stir,andbreakupanybigpieces.Cook,stirring
occasionally,untilthebeefisalmostcookedbutstillslightlypinkinplaces,about2
minutes.Addthegarlic,greenbeans,andredpepperandcontinuetocook,stirring
occasionally,untiltheporkiscompletelycookedandthevegetablesarewarmbutstill
verycrunchy,about2minutesmore.Drainanyexcessgreasebytippingthepanand
pouringitout.

Turntheheatoffundertheskillet,thenaddthefishsauce,limejuice,redchiliflakes,
herbs,andreservedscalliongreens.Stireverythingtogethersothatitsallevenly
mixed.

Laythelettuceleavesonaplateanddividetheporkmixtureevenlybetweentheleaves,
spreadingthebeefoutdownthecenteroftheleavessothattheyreeasytopickup.
Serveimmediately.

294calories,10gfat(3.8gsaturatedfat),17gcarbohydrate(4.8gdietaryfiber,0.7g
sugars),34gprotein

2.OnePanChickenwithFennel,Tomatoes,Olives,andSpinach
Makes1serving

INGREDIENTS
4ouncesboneless,skinlesschickenbreast
(aboutalargebreast)
koshersalt
freshlygroundpepper
cuplowsodiumchickenstock
1teaspooncrushedredpepperflakes
(optional,totaste)
24clovesgarlic,crushed
alemon,cutcrosswiseininchslices
6cherrytomatoes,halved
1smallbulbfennel,slicedlengthwiseinwedges1inchthick
5kalamataolives,halved
1cuplooselypackedbabyspinach

PREPARATION
Seasonchickenbreastwithalittlebitofsaltandpepperonallsides,andletitsitonthe
counterforatleast10minutesbutnomorethan20minutes,sothatitsnotrefrigerator
cold.

Pourthechickenstockintoalargeskilletorsaucepotwithalid,seasonitwithalittlebit
ofsaltandpepper,thenbringittoasimmeroverhighheat.Assoonastheliquidis
boiling,addtheredpepperflakes,garlic,lemonslices,cherrytomatoes,fennel,and
olives,spreadeverythingoutoverthebottomofthepan,thenlaythechickenbreaston
top.Coverthepanandturntheheatdowntomediumlow.

Cook,covered,untilathermometerinsertedinthecenterofthebreastreads165F,
810minutes.

Assoonasthechickeniscooked,removeitfromtheskilletandletitrestonacutting
boardfor5minutes.Turntheheatoffundertheskilletandrainanyremainingliquid
fromtheskilletbytiltingthepanandusingaspatulatokeepthevegetablesin.Takeout
thelemonslicesandgarlicandthrowthemaway.Withtheskilletstillofftheheat,add
thespinachandtosseverythingtogether,sothatthespinachwiltsjustalittlebit.

Transferthevegetablestoaplate.Slicethechickenandserveitatopthevegetables.

290calories,10gfat(0.8gsaturatedfat),18gcarbohydrate(6gdietaryfiber,2.8g
sugars),32gprotein

3.MarinatedFlankSteakwithCauliflowerRiceandMustardGreens
Makes1serving

Forthisrecipe,youllhavetomarinatetheskirtsteakforatleast6hours.Ideallyyoull
useafoodprocessortomincecauliflower,butyoucanalsodoitwithaboxgraterora
knife.

INGREDIENTS
Forthemarinatedskirtsteak:
1tablespoontamari
2tablespoonspineapplejuice
1teaspoonapplecidervinegar
(cansubstitutewhitevinegar)
1clovegarlic,crushed
1teaspoonmincedginger
4ouncesflanksteak,fatremoved,slicedintostripscrosswise,aboutinchthick

Forthesteak,cauliflowerrice,andmustardgreens:
1cupscauliflowerflorets
1teaspoonpeanutoil
marinatedskirtsteak
(above)
2tablespoonslowsodiumchickenstock
(youcansubstitutewater)
1clovegarlic,minced
1teaspoonmincedginger
1scallion,greenandwhiteseparated,thinlysliced
2teaspoonstamari
1cupmustardgreens,stemsremoved,leavesthinlyslicedintoribbons
(youcan
substitutekale)

PREPARATION
Forthemarinatedskirtsteak:
Combineallingredientsexceptthesteakinasmallairtightcontainerorziplocbag,and
shakeorstireverythingtogethertocombine.Addtheskirtsteakandshakeorstirto
coatthesteakwiththemarinade.Refrigerateandmarinateforaminimumof6anda
maximumof24hours,flippinghalfwaythrough.


Forthesteak,cauliflowerrice,andmustardgreens:
Addthecauliflowerfloretstoafoodprocessorfittedwiththebladeattachment,and
pulse1015times,untilthefloretsareroughlytheconsistencyofrice.Somechunksare
OK,justpickthemoutbeforeyoucook.Ifyoudonthaveafoodprocessor,youcan
gratethefloretsonaboxgraterormincethembyhand,butitsmessy.

Oncethesteakismarinated,takeitoutofthemarinadeandpatitdrywithpapertowels.
Throwthemarinadeaway.

Heatthepeanutoilinalargeskilletovermediumhighheat.Whentheoilishot,addthe
skirtsteakstrips,spreadingthemoutsotheyrenottouching.Cook,withouttouchingthe
steak,untiltheundersidesarelightlybrowned,about90seconds.Flipthesteakstrips
andcookuntilbothsidesarebrownedandthesteakiscookedtomediumrare,about
90secondsmore.Useaspoonorspatulatotakethesteakstripsoutofthepanand
setthemasideonaplate.

Turntheheatontheskilletdowntomediumlowandaddthechickenstock,garlic,
ginger,andscallionwhites.Asthechickenstocksimmers,scrapethebottomofthepan
withaspoonorspatula,toreleaseanybrownedsteakbitsstucktothepan.Cookuntil
thestockisalmostevaporatedandthegarlicandgingerarefragrant,about45seconds.
Addtherawcauliflowerrice,tamari,andmustardgreens.Cook,stirringoccasionally,
untilthecaulifloweristenderandthemustardgreensarebrightgreen,about4minutes.
Iftheliquidevaporatesandthingsstarttostick,addasplashofwater.

Whenthecaulifloweristender,addthecookedsteakstripsandtheslicedscallion
greens,tosseverythingtogether,andserveimmediately.

304calories,12gfat(4.5gsaturatedfat),17gcarbohydrate(8.3gdietaryfiber,1.9g
sugars),32gprotein

4.SpicyRoastedTofuandPortobelloMushroomBowl
Makes1serving

INGREDIENTS
5ouncesextrafirmtofu
2teaspoonsunseasonedricevinegar,divided
2teaspoonsfishsauce
(youcansubstitutetamari)
,divided
1teaspoonpeanutoil
2largeportobellomushroomcaps,cutintostripsaboutinchthick
asmallredThaichili,halved,seedsremoved,thinlyslicedlengthwise
(optional)
2largeeggwhites
(or6tablespoonsliquideggwhites)
englishcucumber,cutintomatchsticks2incheslong,inchwideandinchthick
1tablespoonparsleyleaves
1tablespooncilantroleaves
1scallion,thinlyslicedonabias

PREPARATION
Preheattheovento425Fandlinealarge,rimmedbakingsheetwithparchmentpaper.

Drainthetofuandusepapertowelstodryitthoroughly.Cutthetofuintostrips,roughly
2incheslong,inchwide,andinchthick.Setaside.

Inamediummixingbowl,combine1teaspoonunseasonedricevinegar,1teaspoon
fishsauce,andthepeanutoil.Stirtogether,thenaddthetofuand
gently
tossthetofu
withyourhands,coatingitwiththeliquid.Trynottobreakupthepiecesoftofu,butits
nobigdealifacoupleofthemgetbrokenup.Spreadthetofuoutoveraboutofthe
bakingsheet,leavingbehindliquidinthemixingbowlandreservingit.Roastthetofuin
thepreheatedovenfor15minutes.Meanwhile,addslicedmushroomsandchilitothe
samemixingbowlandtosswiththeremainingtocoat.Whenthetofuhasbeenroasted
for15minutes,takethebakingsheetoutoftheovenandspreadthemushroomsand
chilioutovertheremainingofthebakingsheet.Continuetoroasttofuwith
mushroomsuntilthechiliisshriveled,themushroomsareverysoft,andthetofuislight
brownandcrispyonthebottom,about15minutesmore.Whenthetofuandmushrooms
aredone,takethebakingsheetoutoftheovenandsetitaside.

Heatasmallnonstickskilletovermediumlowheat.Whisktheeggwhitestogether,then
addthemtotheskillet.Cook,movingtheeggwhitesaroundconstantlywithawooden
spoonorrubberspatula,untilthewhitesarecookedthrough,aboutaminute.Turnthe
heatoffunderneaththeskillet.


Inalargemixingbowl,combinetheremaining1teaspoonricevinegarand1teaspoon
fishsauce.Addthecucumber,parsley,cilantro,andscallion,andtosstocoat
everything.Addthemushrooms,tofu,andeggwhitestothebowlandtosseverything
together,breakinguptheeggwhites.

Transfertoaservingbowlandserveimmediately.

316calories,12gfat(2.4gsaturatedfat),16gcarbohydrate(4.7gdietaryfiber,2g
sugars),36gprotein

5.CollardWrappedTurkeyBurgerwithTurnipFries
Makes1serving

INGREDIENTS
2largeturnips
(bigenoughtoyield1.5cupsrawfries,instructionsbelow)
2teaspoonspeanutoilorcanolaoil,divided
koshersalt
freshlygroundpepper
1scallion,greenthinlysliced,whitefinelyminced
4ouncesgroundturkey
(97%lean)
teaspoonpaprika
2largecollardgreenleaves,stemsremoved
2inchslicesbeefsteaktomato
afewthinslicesredonion
(optional)
teaspoonmustard
(nosugaradded)

PREPARATION
Preheattheovento425Fandlinealarge,rimmedbakingsheetwithparchmentpaper.

Peeltheturnips`andcutintofriesthatareroughly3incheslong,inchwideand
inchthick.ItsOKiftheyrenotalltotallyuniform.Puttheturnipfriesonthelined
bakingsheet,drizzlewith1teaspoonoil,andsprinklewithalittlebitofsaltandpepper.
Spreadtheturnipfriesoutandroastinthepreheatedovenuntiltheyresoftinthe
middleandslightlycrispyontheoutside,2025minutes.Whiletheturnipfriescook,
maketheturkeyburger.


Inasmallmixingbowl,combinescallionwhitesandgreens,groundturkey,paprika,a
pinchofkoshersalt,andsomefreshlygroundpepper.Useyourhandstomixeverything
together,thenformitintoapattyaboutinchthick.Putthepattyinthefridgewhileyou
preparethecollardgreens.

Simmercupwaterinalargeskilletovermediumheat.Addonelargecollardgreen
leaftothesimmeringwaterandletitcookforabout30seconds,thenflipitandcookfor
another30seconds.Thiswillsoftenthecollardalittlebit,sothatitseasiertowrap
aroundtheburgeranddoesnttasteweird.Putthecookedleafonapapertowellined
plate,andrepeatwiththesecondleaf.Youmightonlyneedoneleaf,butcookingtwo
willgiveyouathickerwrap,incaseonerips.

Wipeouttheskilletsothatitscleananddry,thenreturnittothestove.Heatthe
remaining1teaspoonofoilintheskilletovermediumhighheat.Whentheoilinthe
skilletisveryhot,laytheturkeypattyintheskillet.Cookuntiltheundersideisdeeply
browned,about5minutes.Carefullyfliptheburgerandcookuntilthemeatiscooked
through(athermometerinsertedintothecentershouldread165F,andthereshouldbe
nopinkinthemiddlewhenyoucutintothepatty)andtheundersideisdeeplybrowned,
about5minutesmore.

Whentheturkeyburgeriscooked,turntheheatoffundertheskillet.Laythewhole
collardleafonaplatewiththeturnipfries,thenlaytheburgerinthecenteroftheleaf.
Topwithmustard,slicedtomato,andslicedonion(ifyoureusingit).

Wrapandserve.

309calories,13gfat(2.7gsaturatedfat),15gcarbohydrate(4.6gdietaryfiber,7.8g
sugars),33gprotein

LIGHTSNACK

1.BalsamicMarinatedStrawberrieswithCottageCheeseandMint
Makes1serving

Youcantossthestrawberrieswithbalsamicrightbeforeyoueat,buttheylltastebetter
iftheysitinthevinegarforaminimumoftwohoursandamaximumof24hours.
(Perfectifyourepreparingthisinthemorningandtakingitonthego!)Justmakesure
tokeepitrefrigerated.

INGREDIENTS
6largestrawberries,hulledandthinlysliced
(about1cup)
1teaspoonbalsamicvinegar
fewdropsofvanillaextract
(optional)
cup1%lowfatcottagecheese
3mintleaves,roughlychopped

PREPARATION
Inasmallbowl,tosstheslicedstrawberrieswiththebalsamicvinegarandvanilla
extract
(ifyoureusingit)
.Forthemostdelicioussnack,letthestrawberriessitinthe
vinegarforatleast2hoursandupto24hoursinanairtightcontainerinthefridge.

Whenyourereadytoeat,putthecottagecheeseinabowl,topwiththestrawberries,
andsprinklewiththemintleaves.

190calories,2.5gfat(1.5gsaturatedfat),22gcarbohydrate(3.5gfiber,16.2g
sugars),20gprotein

2.PeachandTurkeyRollUpswithChiveRibbons
Makes1serving

Forthisrecipe,longchivesaretiedaroundthepeachturkeyrollups.Thechivesadda
littlebitofcrunch,buttheribbonsaremostlyjustcute.Ifthecutenessofyoursnackisnt
somethingyoucareabout,youcanjustthinlyslice3chives,sprinklethemonthe
turkey,andnottietheribbons.


INGREDIENTS
6chives
(thelongerthebetter)
3ounceslowsodiumdeliturkeybreast,thinlyslicedinabout8slices
1largepeach,coredandcutin8wedges

PREPARATION
Thinlyslicetwoofthechivesandleavetheother4whole.

Makefourrollupsbyrolling2peachwedgesandasprinkleofslicedchivesin12slices
ofturkey.Wrapeachrollupinachive,andtiethechiveinaknot,tokeeptherollup
together(andalsotolookadorable).Serveimmediately,ormaketherollupsupto1
dayinadvanceandstoreinthefridge.

189calories,1.5gfat(0.3gsaturatedfat),25gcarbohydrate(4.7gdietaryfiber,22g
sugars),19gprotein

3.TwoIngredientBananaPancake
Makes1serving

Tomakethispancakework,youneedablenderandatruenonstickpan.Ifyour
nonstickskilletisoldorscraped,youmayneedtobrushitwithalittlebitofoliveoilto
keepthepancakefromsticking.

INGREDIENTS
4largeeggwhites(or,cupliquideggwhites)
1small,ripebanana
pinchkoshersalt
(optional)
sprinkleofcinnamon
(optional)

PREPARATION
Puttheeggwhitesandthepeeledbananainablender
(withthekoshersaltand
cinnamon,ifyoureusingthem)
andblendonhighuntilthemixtureissmooth.

Heatalargenonstickskilletwithalidovermediumheat.Pourthebananaeggwhite
mixtureintothehotskillet,andletitcook,uncovered,for2minutes,untiltheedgesstart

tobrown.Covertheskilletandturntheheatdowntolow,thencookuntilthepancake
iscookedthroughanddoesntjigglewhenyoushakethepan,about10minutes.

Usealargeplasticorrubberspatulato
carefully
flipthepancake,thenturntheheat
backuptomediumandcook,uncovered,justuntiltheundersideofthepancakestarts
tobrown,about2minutesmore.

Serveimmediately,sprinkledwithsomeadditionalcinnamonifyouwant.

181calories,.5gfat(.1gsaturatedfat),23gcarbohydrate(2.6gdietaryfiber,12.4g
sugars),21.1gprotein

4.ChoppedChickenSaladwithGrapesandDijonMustard
Makes1serving

Thissnackissupereasywhenyouhaveleftovercookedchicken.Planaheadandcook
anextrachickenbreastortwoeverytimeyoumakealunchordinnerrecipethatcalls
forchickenbreast.Or,buyarotisseriechickenatthesupermarketandremovetheskin

INGREDIENTS
3ouncesroastedskinlesschickenbreast,cutininchcubes
1teaspoondijonmustard
3chives,thinlysliced
1tablespoonparsleyleaves,roughlychopped
1cupgrapes,halved

PREPARATION
Putthecubedchickenbreastinasmallmixingbowl,thenaddthemustardandtossto
coatthechicken.Addtheremainingingredientsandtosstogether.Serveimmediately
orrefrigerateinanairtightcontainerforupto24hours.

203calories,2.5gfat(0.7gsaturatedfat),25gcarbohydrate(0.9gdietaryfiber,21.2g
sugars),20gprotein

5.BlackberryFlaxSeedYogurtParfait
Makes1serving

INGREDIENTS
1cupblackberries,divided
cupplain,unsweetened,nonfatGreekyogurt
teaspoonvanillaextract
1tablespoongroundflaxseed
sprinkleofcinnamon

PREPARATION
Puthalftheblackberriesinasmallbowlanduseaforktomashthemintoachunky
paste.AddtheGreekyogurtandvanillaextractandstireverythingtogetherto
thoroughlymix.Transfertoasmallservingbowlandtopwiththeremaining
blackberries,groundflaxseed,andcinnamon.

207calories,3gfat(0gsaturatedfat),25gcarbohydrate(9.6gdietaryfiber,16.7g
sugars),20gprotein