ThisCleanEatingChallengeisatwoweekdetoxplan

thatsallabouteatingrealfoodinordertofeelgreat
andhavemoreenergy.
Everyonewantstolookandfeeltheirbestintimeforsummer,butit'simportantthatthefoodyou
eatleavesyoufeelingenergizedandnotstarving.BuzzFeedFoodeditorscameupwitha
realistic,twoweekdetoxplan.

DuringBuzzFeedFoodsCleanEatingChallenge,you'lleatfivetimesadaybreakfast,
lunch,dinner,andtwosnacksandthere'splentyofvariationtokeepyoufromgettingbored.

11ThingsYouNeedToKnowAboutBuzzFeedFood's
CleanEatingChallengeBeforeYouStart:

1)Theplanislowcarb,glutenfree,andlowdairy,withanemphasisonleanproteinandfresh
produce.There'snoprocessedfoodallowedeverymealishomemade.

2)Everyday,you'lleatthreemealsandtwosnacks(onesnackafterlunch,oneafterdinner)for
adailytotalof13001600calories.Aimtoeatevery34hours,andtrynottoeatanything2
hoursbeforebed.

3)It'simportantthatyoufollowthemealplanintheorderspecified,sincemostoftherecipescall
forleftoversorleftoveringredientsfrompreviousdays.Eachrecipeiscalculatedforoneperson,
asisthegrocerylist.

4)Alloftheweekdaylunchesandsnacksareportablesoyoucantakethemtowork,toclass,or
whereveryouneedtogo.Thereareinstructionswitheachofthelunchesandsnacksonhowto
packthemtogo.Theresalsoaheadsupinthescheduleforwhentopackthem(eitherthenight
beforeormorningof.)

5)You'llgogroceryshoppingtwice:onceonSaturday,thedaybeforeyoustartWeekOneofthe
challenge,andagainthefollowingSaturdaybeforeWeekTwobegins.

6)Everyservingofproteinis4ouncesforwomenand6ouncesformen(thisisbasedonthe
nutritionistsguidelines)otherwise,therecipesarethesame.

7)Saltamountsarespecifiedintherecipes.Besuretofollowthemtogetthefullresultsofthe
detox.

8)Duringthechallenge,youneedtodrinkabout6glassesofwaterperday.Thespecificamount

is60ounces(71/2cups)ofwaterperday,buttheresnoneedtoobsessivelymeasure,just
knowthatmostwaterglassesholdabout10ounces,sosixofthosewillgetyoutoyourgoal.

9)Nocoffeeandnobooze.Ifyoucan'tgotwoweekswithoutcaffeine,youcandrinkupto24
ounces(3cups)ofgreenteaperday.Besuretoonlyuseoneteabagpercup.Tobeclear,
alcoholisnotallowed.But,ifyoudecidedtocheat,limityourselftotwoglassesofwine,
maximum,overthecourseofthetwoweeks.

10)Ifyourepackinglunchestogoandeatingatwork,youmightwanttokeepsalt,pepper,a
paringknifeandacuttingboardattheofficejustincase,butourschedulehasyouprep
everythingathomebeforehand.

11)Ideally,you'llbemakingallthefoodyoueatfortwoweeks.But,lifehappens.Ifyoufind
yourselfhavingtoeatoutacoupleoftimes,followtheguidelinesbelow.

CHEATERSDININGOUTGUIDELINES:
Firstofall,dontcheat.ButifyouHAVEto,onlycheatonce.

Stickwithleanproteins.Whitefishsuchasbranzinoandseabassisyourbestbet,andit's
availableatmostsitdownrestaurants.Chickenorleangroundturkeyarealsogoodchoices.
Also,choosegrilled,roastedorsteamedproteininsteadofsautedorfried.

Askfordoublethevegetablesinsteadofastarch.Insteadofthefrenchfries,riceor
potatoesthatmightcomewithyourprotein,askforadoubleorderofvegetables(again,choose
grilled,roasted,orsteamedoversautedorfriedveggies),orasaladwithoilandvinegar.

Ifyou'reatanAsianrestaurant,askforwoktossedorsteamedvegetablesandchickensatay,
withnosauce.AtaMexicanrestaurant,chickenorfishfajitaswithnotortillasorsourcreamare
agoodoption.Atamorecasualrestaurant,getagreensaladmakesurethereareno
croutonsorcheese,andthattheonlydressingyouuseisoilandvinegarwithgrilledchicken
oraturkeyburgerwithnobun.

COOKINGEQUIPMENTLIST
Chef'sknife
Paringknife
Cuttingboard
Largerimmedbakingsheet
Largemixingbowl
Mediummixingbowl

Smallmixingbowl
Medium(atleast8inchdiameter)nonstickskillet
Small(about5inchdiameter)castironskillet(optional)
12inchskillet
Medium(atleast2quart)saucepanwithlid
Blender
Woodenspoon
Metalspatula(optional)
Whisk
Canopener
Smallfinemeshstrainer
Vegetablepeeler
Kitchenspoon
Measuringcups
Measuringspoons
BoxGrater(forcarrots)

FOODSTORAGEEQUIPMENT

Ifyou'replanningonpackingyourlunchandsnackstogoduringtheweek,youllneed
thefollowingcontainers:
1)Onelarge(atleast1quart)lunchboxorairtightcontainer.
2)Onemedium(atleast1pint)lunchboxorairtightcontainer.
3)One4ouncejarwithalid(forpackinghummus,salmon,andtunasalad)
4)One2ouncejarwithalid(forpackingvinaigrette)
5)One12ouncemasonjarwithalid(forpackingsmoothies)
6)On8ouncejarwithalid(forpackingpuddingsandyogurtwithberries).

Inaddition,youllneedthefollowingcontainersforstoringleftoversinthefridge:
1)Twolarge(atleast1quart)airtightcontainers.
2)Twomedium(atleast1pint)airtightcontainers.
3)Onesmall(atleastcup)airtightcontainer.
4)Quartsizedziplocfreezerbagsandplasticwrap(theseareonyourgrocerylist)

PREP

GogroceryshoppingforWeek1.Wevesplitthegrocerylistintotwoweekstomakeitmore
manageable.Youllgoshoppingoncethedaybeforethechallenge,andagainonthelastdayof
Week1(Saturday).BothprintablegrocerylistsareseparatePDFfilesinBuzzFeedFoods
CleanEatingChallenge.

Thereareinstructionsbelowaboutfreezinganddefrostingperishables(proteinsandproducefor

smoothies),sinceyourebuyingthematthebeginningoftheweekandnotusingthemright
away.Ifyouwant,youcanbuythemthedayyourescheduledtousethemandputthemrightin
thefridge.

DAY0(SATURDAY)
TechnicallythisisjustaprepdaytheeatingpartoftheChallengebeginstomorrow.

PREP
Preparesmoothiepacksandputtheminthefreezer.Useapintsizedfreezerbagforeach,and
labelitwiththemeal,day,andweekit'llbeusedfor:
1.Sunday,Week1,Breakfast=kaleleavesfrom1/2bunch(about3cups),centerribs
removed+1peeledbanana
2.Wednesday,Week1,Snack=1/4peeledmango+1/2peeledbanana
3.Friday,Week1,Breakfast=1/2mango,peeledanddicedin1/4inchcubes
4.Sunday,Week2,Breakfast=1cupblueberries
5.Wednesday,Week2,Breakfast=1/2bunchkale(leavesonly)+1peeledbanana
6.Wednesday,Week2,Snack=1peeledbanana

Freezeandlabelyoursalmonandgroundturkey.Insteadoflabelingitwithwhenyou'llbeeating
it,writewhentodefrostit:
Salmon:DefrostWednesdayevening
Groundturkey:DefrostFridayevening

DAY1(SUNDAY)

BREAKFAST
KALEANDBANANASMOOTHIE
Makes1serving

Ifyoumadesmoothiepacksinadvance,thekaleandbananashouldbeinaziplocbaginthe
freezer,labeledSunday,Week1,Breakfast.

Ingredients
kaleleavesfrom1/2bunch(about3cups),centerribsremoved
1largeripebanana,peeledthenfrozen
1cupunsweetenedalmondmilk
1tablespoonalmondbutter
teaspoonvanillaextract

Procedure

Cutthebananainto1inchchunks,thenaddallingredientstoahighspeedblenderandpuree
untilsmooth(about1minute).

295calories,13.2gfat(0.8gsaturatedfat),43gcarbohydrate(9.5gdietaryfiber,17.9g
sugars),10gprotein,226mgsodium,0mgcholesterol

LUNCH
SHAVEDASPARAGUSSALADWITHSHALLOTSANDFRIEDEGGS
Makes1serving

Sincethisisaweekendlunchitinvolvessomecooking.Weekdaylunchesduringthischallenge
aresimplerandutilizeleftoverssoasnottorequirecooking.

Ingredients
1tablespoonoliveoil,divided
1mediumshallot,thinlyslicedcrosswise
bunchgreenasparagus(about8mediumstalks)
teaspoonkoshersalt
freshlygroundpepper
2cupsarugula
1largebeefsteaktomato,cutininchcubes
ouncefeta,crumbled
juiceof1lemon
1tablespoonparsley,coarselychopped
2largeeggsforwomen3largeeggsformen

Procedure
Trimaninchofftherootendoftheasparagustogetridofthewoodypart.Usingavegetable
peelerandstartingfromtherootend,shavetheasparagusintothinribbons(68largestalks
shouldyieldaboutacup).

Inamediumnonstickskillet,heat2teaspoonsoliveoilovermediumhighheat,thenaddthe
thinlyslicedshallot.Cookfor1minute,untilshallothassoftenedslightly.Addasparagus
ribbons,seasonwithkoshersaltandfreshlygroundpepper,andcookfor2minutes,tossing
occasionally,untilasparagusiscookedaldente(shouldbecrunchy,notsoft).Transfer
asparagusmixturetoamediummixingbowl,addarugula,choppedtomato,feta,lemonjuice,
andparsley,andtoss.

Inthesamenonstickskillet,heattheremainingoliveoilovermediumheat.Cracktheegginto
thepan,seasonwithfreshlygroundpepper,andturntheheattolow.Cooktheegg23minutes,
untilthewhiteiscompletelyopaqueandsetandtheedgesarestartingtobrown.

Transfertheasparagussaladtoabowlandtopwiththefriedeggs.


395calories,26.6gfat(7.2gsaturatedfat),20.7gcarbohydrate(4.3gfiber,5.3gsugars),20.2g
protein,336mgsodium,385mgcholesterol

SNACK
4mediumcarrots,peeledandcutintolargematchsticks,withcuphummus

186calories,6.3gfat(0.9gsaturatedfat),27.9gcarbohydrate(9.3gfiber,9.2gsugars),6.9g
protein,374.6mgsodium,0mgcholesterol

DINNER
cupBigBatchCookedQuinoa(recipebelow)with1tablespoonBigBatchOrange
Vinaigrette(recipebelow)
bunchBigBatchSteamedKale(recipebelow)
4ouncesBigBatchRoastChickenBreastsforwomen6ouncesformen(recipebelow)

379calories,10.6gfat(1.4gsaturatedfat),38.6gcarbohydrate(5gfiber,1.4gsugars),34.8g
protein,677mgsodium,70mgcholesterol

BIGBATCHROASTCHICKENBREASTS
Makes4servings

YoulleatofthechickentonightandtherestfordinneronMonday,lunchonTuesday,and
dinneronWednesday.

Ingredients
2bonein,skinonchickenbreasts(about1pound)forwomen3bonein,skinonchicken
breasts(about1pounds)formen
teaspoonkoshersalt
freshlygroundpepper

Procedure
Halfanhourbeforecooking,removechickenbreastsfromtherefrigeratorandseasonthemwith
koshersaltandpepper.Leavetheseasonedchickenonthecounterandletthemcometoroom
temperature,about30minutes.Preheatovento450F.

Placeyourchickenbreastsonalargerimmedbakingsheetfittedwitharack(ifyoudonthavea
rack,youcanjustlinethebakingsheetwithparchmentpaper).Roast1518minutes,untilthe
chickenhasreachedaninternaltemperatureof165Fyoucancheckthisbyinsertingameat
thermometerintothecenterofoneofthebreasts(ifyoudonthaveameatthermometer,cutinto

thecenterofonechickenbreastafter15minutes.Iftheresnopink,thechickenisdone).
Whenthechickenisdone,letitrestonacuttingboardfor15minutes.

Removetheskinandbonesfromthebreasts,anddiscard.Cuteachbreastinhalf,forfour
portions.Letthechickencoolcompletelybeforerefrigeratinganyleftovers.

BIGBATCHSTEAMEDKALE
Makes2servings

YoulleathalfofthiskaletonightandtherestforlunchonMonday.

Ingredients
1bunchkale
1/4teaspoonkoshersalt
Water

Procedure
Toprepthekale,separatetheleafygreenpartfromthefibrousribthatrunsdownthecenterof
theleaf(youcanuseaknife,butitseasiertojustteartheleavesbyhand).Then,cutortearthe
leavesintolarge(about3x3inch)pieces.

Inalarge(atleast12inchdiameter)sautepanwithalid,boilcupwaterandkoshersalt.
Lowerheattoasimmer,addkale,cover,andsteamuntilslightlywiltedanddarkgreenbutstill
bright,about3minutes.

Coolcompletelybeforestoringleftovers.Kalewillkeepforupto3days,refrigeratedinanairtight
container.

BIGBATCHCOOKEDQUINOA
Makes11/2cup(2servings)

Youlleatathirdofthisquinoatonight,athirdforlunchonMonday,andathirdforlunchon
Thursday.

Ingredients
1teaspoonoliveoil
cupdryquinoa,rinsedanddrainedinameshsieve
1cupwater
teaspoonkoshersalt

Procedure

Inamediumsaucepanwithalid,heat1teaspoonoliveoilovermediumheat.Addquinoaand
cook,stirringconstantlywithawoodenspoon,foraboutaminute,untilquinoaiscompletelydry
andslightlytoasted.

Addwaterandsalt,andbringthemixturetoaboiloverhighheat.Lowerheattothelowest
settingandsimmer,covered,for15minutes.Turnofftheheatandletthepotstand,covered,for
5minutes.Removethelidandfluffthequinoawithafork.

Letquinoacoolcompletelybeforestoringleftoversinanairtightcontainerinthefridgeforupto5
days.

BIGBATCHORANGEVINAIGRETTE
Makesabout1/4cup

Youlluse1tablespoonofthisvinaigrettefordinnertonight.SavetherestforlunchonMonday.

Ingredients
juiceoflargeorange(about2tablespoons),strained
1/2tablespoonapplecidervinegar
teaspoonkoshersalt
1tablespoonoliveoil
1garlicclove,crushed

Procedure
Inasmallmixingbowl,combineorangejuice,applecidervinegar,andkoshersalt.Slowly
drizzleintheoliveoilwhilevigorouslywhiskingthemixturewithasmallwhisk.Whiskforan
additional30secondsafteralloftheoilhasbeenadded.Addthecloveofwhole,crushedgarlic.

Vinaigrettewillkeepforupto3days,refrigeratedinanairtightcontainer.

NIGHTTIMESNACK
1pear,thinlyslicedanddrizzledwith2teaspoonsrawalmondbutter

164calories,6.7gfat(0.3gsaturated),27gcarbohydrate(5gfiber,17.7gsugars),3.7g
protein,0mgsodium,0mgcholesterol

DAY1(SUNDAY)TOTALNUTRITIONALINFORMATION:

1,418calories,63.4gfat(10.6gsaturatedfat),157.2gcarbohydrate(33.1gfiber,51.5g
sugars),75.6gprotein,1,614mgsodium,455mgcholesterol

PREP

Beforebed,prepovernightoatsfortomorrowmorningbymixingtogetherallingredientsand
storinginanairtightcontainerinthefridge(recipebelow).

DAY2(MONDAY)

BREAKFAST
OVERNIGHTOATSWITHBLUEBERRIESANDCHIASEEDS
Makes1serving

Youneedtopreptheseoatsthenightbefore.

Ingredients
cupglutenfreerolledoats
cupunsweetenedalmondmilk
cupnonfatGreekyogurt
1tablespoonchiaseeds
1teaspoonhoney
cupblueberries

Procedure
Mixallingredientsuntilthoroughlycombined.Storeinanairtightcontainerandrefrigerateforat
least6hoursandupto24hours.

350calories,9.3gfat(1gsaturatedfat),53.4gcarbohydrate(11.5gfiber,18.3gsugars),20.5
gprotein,151.9mgsodium,5mgcholesterol

PREP
Ifyouneedtopacklunchandyoursnacktogo,assemblethemafterbreakfast.Packthe
vinaigrette(whichyoumadelastnight)separatelyfromthelunchsalad.(Moreinstructions
below)

LUNCH
KALE,CHICKPEA,ANDFENNELSALADWITHORANGEVINAIGRETTE
Makes1serving

Packthisinthemorningkeepingthevinaigretteinaseparatecontainer.Refrigerateuntilyoure
readytoeat,thentossthesaladwiththevinaigrette.

Ingredients
1cupBigBatchSteamedKale(leftoverfromSundaysdinner)
cupcannedchickpeas,rinsedanddrained

1cupthinlyshavedfennel(aboutlargebulb,savetherestforWednesdaysdinner)
cupBigBatchCookedQuinoa(leftoverfromSundaysdinner)
2tablespoonsBigBatchOrangeVinaigrette(leftoverfromSundaysdinner)
1ozshavedParmesan
56mintleaves,finelychopped
freshlygroundpepper

Procedure
Combinekale,chickpeasfennel,andquinoainamediummixingbowlandtosswiththeorange
vinaigrettebesuretocoateverythingevenly.Addmintandparmesan,savingjustalittlebitof
bothforgarnish,andtossgently,justtocombine.Transfertoaplateorbowl,andgarnishwith
theremainingparmesanandmint,plusfreshlygroundpepper,totaste.

Ifyourepackinglunchtogo:Combineallingredientsexceptthevinaigretteinalargeairtight
containerpackthevinaigretteinasmallcontainerseparately.Refrigerateuntilyourereadyto
eatandpourthevinaigretteoverthesaladatlunchtime.

398calories,15.1gfat(6.2gsaturatedfat),45.7gcarbohydrate(10gdietaryfiber,2.7g
sugars),22.1gprotein,1,246mgsodium,22.4mgcholesterol

SNACK
SLICEDTOMATOWITHBASIL,FETA,ANDBALSAMIC
Makes1serving

Packthisinthemorning(itsOKtodrizzlethebalsamiconaheadoftime)andrefrigerateuntil
yourereadytoeat.

Cut1largebeefsteaktomatointothickslicesorwedges,andservewith1ouncethinly
shavedfeta,and4thinlyslicedbasilleaves.Drizzlewith1teaspoonbalsamicvinegar.

Ifyourepackingyoursnacktogo:Tosseverythingtogetherinthemorningthenpackitina
smallcontainerandrefrigerateuntilyourereadytoeat.

129calories,6.1gfat(4.2gsaturatedfat),12gcarbohydrate(2.2gfiber,6gsugars),6.2g
protein,358mgsodium,25.2mgcholesterol

DINNER
NAPACABBAGEWRAPSWITHCHICKEN,TOMATO,MANGOANDAVOCADOIN
LIMEBASILVINAIGRETTE
Makes1serving

ForthisrecipeyouwilluseleftoverchickenthatyoumadeSundayyoullmakealimevinaigrette

tousenowandlaterinthechallenge.Besuretostoretheleftoveravocado.

Ingredients
4ouncesBigBatchRoastChickenBreastsforwomen6ouncesformen(leftoverfrom
Sundaysdinner)
smallmango,cutintoinchcubes
avocado*,cutintoinchcubes
1largebeefsteaktomato,cutintoinchcubes
2tablespoonsBigBatchLimeVinaigrette(recipebelow)
6largebasilleaves,thinlyslicedintoribbons
4largeNapacabbageleaves(usetheoutermostleavesof1head)

*Tostoretheremainingavocado,keepthepitintactinsidetheavocadoandwraptightlywith
plasticwrap,sothattherearenoairpockets.

Procedure
Whilechickenisstillrefrigeratorcold,cutthemeatinto1/2inchcubes(4ouncesshouldbe
about1/2cupofcubes6ouncesshouldbeabout3/4cup.Transferthecubedchickentoa
mediummixingbowlandaddthemango,avocado,tomatoandvinaigrette.Seasontotastewith
freshlygroundpepper,andtosssothateverythingisevenlycoatedindressing.Addbasil
ribbonsandtoss,gently,justtoevenlyincorporatethebasil.

Dividethechickenmixtureevenlyamongthecabbageleaves.

370calories,19.3gfat(3gsaturatedfat),21.7gcarbohydrate(5.9gfiber,12gsugars),29.7g
protein,98mgsodium,70.2mgcholesterol

BIGBATCHLIMEVINAIGRETTE
Makes1/3cup

Youlluse2tablespoonsofthevinaigrettefordinnertonight.SavetherestforlunchonTuesday
andlunchonWednesday.

Ingredients
juiceof2limes,straineda(bout1/4cup)
teaspoonkoshersalt
1teaspoonhoney
cupoliveoil

Procedure

Inasmallmixingbowl,combinelimejuice,salt,andhoney.Slowlydrizzleintheoliveoilwhile
vigorouslywhiskingthemixturewithasmallwhisk.Whiskforanadditional30secondsafterall
oftheoilhasbeenadded.

Vinaigrettewillkeepupto5days,refrigeratedinanairtightcontainer.

NIGHTTIMESNACK

2clementines(ifyoucantfindclementines,substitute1navelorangeor1tangerine).

70calories,0gfat(0gsaturatedfat),18gcarbohydrate(2gfiber,14gsugars),2gprotein,2
mgsodium,0mgcholesterol

DAY2(MONDAY)TOTALNUTRITIONALINFORMATION:
1,317calories,49.8gfat(14.4gsaturatedfat),150.8gcarbohydrate(31.6gfiber,53gsugars),
80.5gprotein,1,855.9mgsodium,123mgcholesterol

PREP
Ifyouneedtopacktomorrowslunchandsnacktogo,youcandoitnoworinthemorning:
AssembletheAsianChickenSalad(recipebelow)inonecontainer.Packthevinaigretteand
avocadoinseparatecontainers.

DAY3(TUESDAY)

BREAKFAST
BLACKBERRYYOGURTPARFAIT
Makes1serving

Inabowlorjar,layer1cupgreekyogurt,cupblackberries,roughlychopped,and2
tablespoonsrawalmonds,roughlychopped.Then,sprinklewith2tablespoonsground
flaxseeds.

314calories,13.2gfat(0.6gsaturated),25.8gcarbohydrate(9.6gfiber,14.6sugars),30.1g
protein,115mgsodium,10mgcholesterol

LUNCH
ASIANCHICKENSALADWITHTOASTEDALMONDSANDTAMARILIMEVINAIGRETTE
Makes1serving

Ingredients
2tablespoonsBigBatchLimeVinaigrette(leftoverfromMondaysdinner)
1teaspoontamari

headnapacabbage(leftoverfromMondaysdinner),thinlysliced
1mediumcarrot,peeledandgrated
2tablespoonsrawalmonds,chopped
4ouncesBigBatchRoastChickenBreastforwomen6ouncesformen(leftoverfromSundays
dinner)

Procedure
Combinevinaigretteandtamariinamediummixingbowl,andwhisktogethercombine.Add
cabbage,carrot,andalmondstothemixingbowl,andtossuntileverythingisevenlymixedand
coatedindressing.Transfertoaplateorbowlforserving.Whilechickenisstillrefrigeratorcold,
thinlyslicethemeat,andlaytheslicesatoptheplatedcabbagesalad.

Ifyourepackinglunchtogo:Combineallingredientsexceptthevinaigretteinalarge
tupperwarecontainer,andpackthevinaigretteinasmallcontainer,separately.Refrigerateuntil
yourereadytoeat,andpourthevinaigretteoverthesaladatlunchtime.

332calories,16.5gfat(2gsaturatedfat),15.9gcarbohydrate(3.6gfiber,3.6gsugars),33g
protein,462mgsodium,70mgcholesterol

SNACK
LEMONYAVOCADO
Serves1

Scoopavocado(leftoverfromMondaysdinner)outoftheskin,thensqueezethejuiceof
lemonontoit,thensprinklewithapinchofkoshersaltandsomefreshlygroundpepper.

Ifyourepackingyoursnacktogo:Packtheavocado(stillwrappedtightlyinplasticwrap)and
lemonhalfinasmalltupperwarecontainer,andrefrigerate.Whenyourereadytoeat,squeeze
thelemonjuiceovertheavocado.Ifyoudonthavesaltandpepperhandy,feelfreetoskipit(itll
stillbedelicious).

223calories,20gfat(2.8gsaturatedfat),13.2gcarbohydrate(9gfiber,0.9gsugars),2.7g
protein,230mgsodium,0mgcholesterol

DINNER
CAULIFLOWERSTEAKSWITHLENTILS
Makes1serving

ThisrecipemakesroastedcauliflowerfloretsthatyoullneedtosaveforbreakfastonThursday.

Ingredients
1headcauliflower

1tablespoonoliveoil,divided
teaspoonkoshersalt,divided
freshlygroundpepper
1tablespoonchoppedparsley,forgarnish
1cupBigBatchCookedLentils(recipebelow)

Procedure
Preheatovento450Fandlinealargerimmedbakingsheetwithparchmentpaper.Placethe
cauliflowerheadstemsidedownonthecuttingboardandcuttwo1inchthickslicesof
cauliflowerfromthecenter(thebiggestpart),startingatthetopandcuttingthroughstemend.
Setthesteaksasideandbreaktheremainderofthecauliflowerintobitesizedflorets,then
transferthefloretstoamediummixingbowl.Rubthetwocauliflowersteakswithtablespoon
ofoliveoil(total,sotablespoononeach),transfertotheparchmentlinedbakingsheet,and
sprinklewithteaspoonkoshersaltandfreshlygroundpepper.Roastthecauliflowersteaks
for15minutes,thenflipthesteaksandroastforanother15minutes.Thesteaksaredonewhen
theyrebrownedontheoutsideandtenderontheinside.Meanwhile,tossthefloretsinthe
mixingbowlwiththeremainingoliveoil,koshersalt,andfreshlygroundpepper.Assoonasthe
steaksaredone,transferthemtoaplate,thenputthefloretsontheparchmentlinedbaking
sheet.Roastfor30minutes,turninghalfwaythrough,untilfloretsarecrispyanddarkbrown
(almostburnt)attheedges.

Putthecauliflowersteaksonaplateandtopwith1cupofthelentilmixture,thensprinklewith
parsley.

Letthecauliflowerfloretscoolcompletely,thenstoreinanairtightcontainerinthefridge.

350calories,7.2gfat(1gsaturatedfat),50.4gcarbohydrate(21gdietaryfiber,4gsugars),22
gprotein,819mgsodium,0mgcholesterol

BIGBATCHCOOKEDLENTILS
Makes2cups

EatofthelentilstonightandsavetherestforlunchonWednesdayanddinneronThursday.

Ingredients
1tablespoonoliveoil
1mediumshallot,finelyminced
2garliccloves,finelyminced
1teaspoonpaprika
1cupswater
cupdrylentils,rinsed
2tablespoonstamari,divided

1teaspoonapplecidervinegar
1teaspoonhoney

Procedure
Inamediumsaucepanwithalid,heatoilovermediumheat.Addmincedshallotandgarlicand
cook,stirringfrequently,untilfragrantandstartingtosoften,aboutaminute.Addpaprika,lentils,
water,and1tablespoontamari,andbringthemixturetoaboiloverhighheat.Reducetheheat
tolow,coverthepot,andsimmerthemixture,stirringoccasionally,for4555minutes,untilthe
lentilsaretender.

Removepotfromtheheatandletthelentilssit,covered,for10minutes.Stirintheremaining1
tablespoontamari,applecidervinegar,andhoney.

Coolcompletelybeforestoringleftovers.Lentilswillkeepforupto5daysrefrigeratedinan
airtightcontainer.

NIGHTTIMESNACK
1cupunsweetenedmilkheatedwith1square(ounce)choppeddarkchocolate.

115calories,9.3gfat(1.5gsaturatedfat),8gcarbohydrate(2.2gfiber,3.7gsugars),2.5g
protein,367mgsodium,0.8mgcholesterol

DAY3(TUESDAY)TOTALNUTRITIONALINFORMATION:
1,334calories,66.2gfat(7.9gsaturatedfat),113gcarbohydrate(45.4gdietaryfiber,26.8g
sugars),90.2gprotein,1,993mgsodium,80mgcholesterol

PREP
Ifyouneedtopacktomorrowslunchtogo,youcandoitnoworinthemorning:AssembleGreek
SaladWithLentils(recipebelow)inacontainerandpackthevinaigretteinaseparatecontainer.
Youcantpreptomorrowssnack,whichisasmoothie,untiltomorrowmorning.

DAY4(WEDNESDAY)

BREAKFAST
SCALLIONANDFETAOMELET
Makes1serving

Ingredients
2teaspoonsoliveoil
4scallions,whitesandgreensseparated
1ouncefetacheese,crumbled

2largeeggsforwomen3largeeggsformen
teaspoonkoshersalt
freshlygroundpepper

Procedure
Thinlyslicescallionwhitesandcutgreensinto1inchpieces.Heatoliveoilinamediumnonstick
skilletovermediumheat.Addscallionwhitesandapinchofsaltandcookuntilscallionsare
softened,about2minutes.Addscalliongreensandcookuntilsoft,aboutoneminute.
Meanwhile,cracktheeggsintoasmallmixingbowlwithkoshersalt,freshlygroundpepperand
teaspoonwater,andbeatwithaforkuntilthoroughlycombined.Pourtheeggintotheskillet
sprinklethecheeseontop,thenturntheheattolowandcook1minute,untilthebottomofthe
omeletissetandthetopisonlyslightlyliquidy.Carefullyfliptheomeletandcook1minute.
Transfertoaservingplate.

318calories,24.7gfat(8.7gsaturatedfat),6.4gcarbohydrate(1.6gfiber,1.8gsugars),17.7g
protein,747mgsodium,397mgcholesterol

PREP
Beforeyouleavehome,preparetheMangoBananaSmoothie(recipebelow)fortodayssnack.
Packitinanairtightjarorcanister,andrefrigerateuntilyourereadytodrinkit.

LUNCH
GREEKSTYLESALADWITHLENTILSANDLIMEVINAIGRETTE
Makes1serving

Ingredients
cupBigBatchCookedLentils,cold(leftoverfromTuesdaysdinner)
1mediumredbellpepper,cutintoroughinchpieces
mediumseedlesscucumber,cutintoroughinchpieces
1ouncefeta,crumbled(about2tablespoons)
1tablespoonBigBatchLimeVinaigrette
1tablespoonchoppedparsley
2cupsrawspinach,washedanddried

Procedure
Inamediummixingbowl,combineallingredientsexcepttheparsley,andtosstocombine.
Makesureeverythingisevenlycoatedwithdressingandthatthelentilsarespreadthroughout
thevegetablemixture.Transfertoabowlandsprinklewithparsley,toserve.

Ifyourepackinglunchtogo:Combineallingredientsexceptthevinaigretteinalargeairtight
containerpackthevinaigretteinasmallcontainerseparately.Refrigerateuntilyourereadyto
eat,andpourthevinaigretteoverthesaladatlunchtime.


271calories,11.3gfat(5gsaturatedfat),34.9gcarbohydrate(12.8gfiber,7.5gsugar),16.1g
protein,90mgsodium,25.2mgcholesterol

SNACK
MANGO,BANANA,ANDALMONDMILKSMOOTHIEWITHCHIASEEDS
Makes1serving

Ifyoumadesmoothiepacksinadvance,themangoandbananawillbeinaziplocbaginthe
freezer,labeledWednesday,Week1,Snack.

Ingredients
mango,peeled,thenfrozen
banana,peeled,thenfrozen
1cupunsweetenedalmondmilk
2teaspoonschiaseeds
teaspoonvanillaextract

Procedure
Cutthebananaandmangointolargechunksthenaddallingredientstoahighspeedblender
andpureeuntilsmooth(about1minute).

Ifyourepackingthissnacktogo:Blendeverythingtogetherinthemorning,thentransfertoa
thermos,masonjar,oranyotherportable,airtightcontainerthatyoucandrinkoutof.
Refrigerateuntilyourereadytodrink.

257calories,12.7gfat(1.1gsaturatedfat),37.5gcarbohydrate(14.8gfiber,16.3gsugars),
7.7gprotein,183mgsodium,0mgcholesterol

DINNER
ROASTEDCHICKENBREASTWITHROASTEDFENNELANDSPINACH
Makes1serving

Ingredients
recipeBigBatchRoastedFennel(recipebelow)
teaspoonkoshersalt
freshlygroundpepper
4ouncesBigBatchRoastChickenBreastsforwomen6ouncesformen(leftoverfrom
Sundaysdinner)
2cupsspinach,rinsedanddried

Procedure
Fiveminutesbeforethefennelisfinishedroasting(recipebelow),addthechickenbreasttothe

bakingsheettoreheatit.

Putspinachinamediummixingbowlandaddhalfofthefennel(youllsavetheotherhalffor
lunchtomorrow)assoonastheycomeoutoftheoven,sothattheheatfromthevegetables
wiltsandpartiallycooksthespinach.Tosseverythingtogethertocombine.Servewarm,with
thereheatedchickenbreast.

381calories,15.4gfat(2.4gsaturatedfat),32.9gcarbohydrate(13.8gfiber,1.6gsugar),32.5
gprotein,798mgsodium,70mgcholesterol

BIGBATCHROASTEDFENNEL
Makes2Servings

Forthisrecipe,youreroastingonewholeheadoffennel,plusanotherrawhalfheadthats
leftoverfromlunchonMonday.Eathalfoftheroastedfennelnowandsavehalfforlunchon
Thursday.

Ingredients
1largeheadsfennel
1tablespoonoliveoil
1/8teaspoonkoshersalt
freshlygroundpepper

Procedure
Preheatovento425F.Cutfennellengthwiseintowedgesroughlyinchthick,keepingtheroot
intact(thiswillhelpthefennelstaytogether).Onalargerimmedbakingsheetlinedwith
parchmentpaper,tosstogetherfennel,oliveoil,koshersaltandsomefreshlygroundpepper.
Roast3540minutes,untilfennelissoftandslightlybrowned,turninghalfwaythroughcooking.

NIGHTTIMESNACK
2pittedmedjooldates,eachstuffedwithonealmond.

152calories,2.8gfat(0.2gsaturatedfat),31.2gcarbohydrate(3.6gfiber,25.2gsugars),2.2g
protein,10mgsodium,0mgcholesterol

DAY4(WEDNESDAY)TOTALNUTRITIONALINFORMATION:

1,378calories,66.9gfat(17.4gsaturatedfat),142.9gcarbohydrate(46.6gfiber,52.4g
sugars),76.2gprotein,2,428mgsodium,493mgcholesterol

PREP
Defrostsalmonfortomorrowsdinnerbytakingitoutofthefreezerandputtingitinthefridge.


Ifyouneedtopacktomorrowslunchandsnacktogo,youcandoitnoworinthemorning:
AssembletheChickpea,Fennel,andBlueberrySaladfortomorrowslunch(recipebelow)and
storeitinanairtightcontainerinthefridge.Peelandcutcarrotsfortomorrowssnack,and
storetheminanairtightcontainerorziplocbaginthefridgewithasideofhummus.

DAY5(THURSDAY)

BREAKFAST
CAULIFLOWEROMELET
Makes1serving

Forthisomelet,youreusingtheroastedcauliflowerfloretsleftoverfromTuesdaysdinner.

Ingredients
headroastedcauliflowerflorets(everythingleftoverfromTuesdaysdinner)
2teaspoonsoliveoil
2largeeggsforwomen3largeeggsformen
teaspoonkoshersalt
freshlygroundpepper
56basilleaves,torn
sprinkleofpaprika

Procedure
Inamediumnonstickskillet,heatroastedcauliflowerfloretsovermediumheatuntilheated
through,stirringoccasionally.Whenthefloretsarewarm,transferthemtoasmallbowland
wipeouttheskillet.

Cracktheeggsintoasmallmixingbowlwithkoshersalt,freshlygroundpepperandteaspoon
water,andbeatwithaforkuntilthoroughlycombined.Heattheoliveoilinthenonstickskillet
overmediumheat.Pourtheeggintotheskilletandcookfor1minute.Spoonthecaulifloweron
topofthepartiallycookedeggs,thenturntheheattolowandcook1minutemore,untilthe
bottomoftheomeletissetandthetopisonlyslightlyliquidy.Carefullyfliptheomeletandcook1
minute.Transfertoaservingplate,andsprinklewithpaprika.

373calories,30.3gfat(6gsaturatedfat),11.2gcarbohydrate(5gfiber,0.4gsugars),16.6g
protein,783.3mgsodium,372mgcholesterol

LUNCH
QUINOA,FENNELANDBLUEBERRYSALADWITHMINTANDLIME
Makes1serving


Ingredients
cupBigBatchCookedQuinoa(leftoverfromSundaysdinner)
recipeBigBatchRoastedFennel(leftoverfromWednesdaysdinner)
cupchickpeas
cupblueberries
1tablespoonchoppedpistachios
56mintleaves,thinlyslicedintoribbons
juiceoflime
freshlygroundpepper

Procedure
Addallingredientstoamediummixingbowl.Tosstogetheruntilthemixtureisthoroughly
combinedandeverythingisevenlycoatedwithdressing.Transfertoabowltoserve.

Ifyourepackinglunchtogo:Prepthesaladinthemorningornightbeforethenstoreitinan
airtightcontainerinthefridgeuntilyourereadytoeatit.Becausetherearenoleafygreens,its
finetosqueezethelimejuiceonaheadoftime.

491calories,23.5gfat(2.8gsaturatedfat),63gcarbohydrate(12.1gfiber,5gsugars),10.9g
protein,250mgsodium,0mgcholesterol

SNACK

4mediumcarrots,peeledandcutintomatchsticks,servedwithcuphummus.

186calories,6.3gfat(0.9gsaturatedfat),27.9gcarbohydrate(9.3gfiber,9.2gsugars),6.9g
protein,374.6mgsodium,0mgcholesterol

DINNER
ROASTEDSALMONWITHGREENBEANSANDLENTILS
Makes1Serving

Eathalfofthesalmonandhalfofthegreenbeansthisrecipemakestonight,thensavetherest
forlunchonFriday.

Ingredients
8ouncefiletwildcaughtsalmonforwomen12ouncefiletformen,skinoff(halfwillbesavedfor
lunchtomorrow)
teaspoonkoshersalt,divided
1lemon
freshlygroundpepper
2cupsrawgreenbeans,endstrimmed(halfwillbesavedforlunchtomorrow)

cupBigBatchCookedLentils(leftoverfromTuesdaysdinner)

Procedure
Preheatovento450F,andlinearimmedbakingsheetwithparchmentpaper.Seasonthe
salmonwithteaspoonkoshersaltandpepperandplaceitonthebakingsheet.Cutthreethin
slicesoflemonandlaythemoverthefish,reservingtheremainderofthelemon.Roastthe
salmoninthehotovenfor68minutes,untilitswarmedthroughbutstillmediumrareonthe
inside(ifyouprefermorewelldonefish,leaveitintheovenanadditional5minutes).

Meanwhile,boilcupwaterinalargeskilletwiththeremainingteaspoonsalt.Addgreen
beansandreducetheheattoasimmer.Simmerthegreenbeansuntilthewaterisevaporated
andthebeansaretender.Whenthereisnowaterleftinthepan,transferhalfofthegreen
beanstoanairtightcontainerandletthemcool,uncovered,toroomtemperature.Whencooled,
coverandrefrigerateforlunchtomorrow.Addlentilstotheremaininggreenbeansinthepan,
turntheheattomediumlow,andcookjustuntillentilsareheatedthrough.

Servesalmonatopthegreenbeanandlentilmixture,andsqueezethejuicefromtheremaining
lemonontop.

334calories,5.1gfat(0.8gsaturatedfat),31.9gcarbohydrate(11.9gfiber,3.1gsugars),40.1
gprotein,926mgsodium,76mgcholesterol

NIGHTTIMESNACK

cupblueberrieswith2tablespoonsraw,unsaltedalmonds.

153calories,9.8gfat(0.7gsaturatedfat),14.5gcarbohydrate(4.1gfiber,8.2gsugars),4.7g
protein,4mgsodium,0mgcholesterol

DAY5(THURSDAY)TOTALNUTRITIONALINFORMATION:

1,536calories,75gfat(11.2gsaturatedfat),148.5gcarbohydrate(42.4gfiber,25.9gsugar),
82.7gprotein,2,336mgsodium,448mgcholesterol

PREP

Beforebed,prepchiaseedpuddingfortomorrowbymixingtogetherallingredientsexcept
pistachiosandstoringinanairtightcontainerinthefridge(recipebelow).

Ifyouneedtopacktomorrowslunchandsnacktogo,youcandoitnoworinthemorning:Make
theDijonvinaigrettefortomorrowslunchandpackitinasmallcontainer.AssembletheArugula
SaladwithGreenBeansandSalmonandstoreitanditinalargeairtightcontainerinthefridge,
keepingthesalmonpackedseparately(recipebelow).Foryoursnack,cutacucumberand
1mediumcarrotintomatchsticks,andstoreinanairtightcontainerorziplocbaginthefridge,
withasideofhummus.

DAY6(FRIDAY)

BREAKFAST
CHIASEEDPUDDINGWITHMANGOANDPISTACHIOS
Makes1serving

Ifyoumadesmoothiepacksinadvance,themangowillbeinthefreezerinaziplocbaglabeled
Friday,Week1,Breakfast

Youneedtopreparethispuddingthenightbefore.

Ingredients
mango(leftover),finelydiced
2tablespoonschiaseeds
cupalmondmilk
1teaspoonhoney
teaspoonvanillaextract
pinchkoshersalt
2tablespoonspistachios,chopped

Procedure
Inasmallmasonjarorplasticcontainer,combinethefirstsixingredients,stirandrefrigerate
overnight.Inthemorning,sprinklewiththechoppedpistachios.

297calories,17.3gfat(1.8gsaturatedfat),35gcarbohydrate(16gfiber,17gsugars),9.5g
protein,381mgsodium,0mgcholesterol

LUNCH
ARUGULASALADWITHGREENBEANS,SALMON,ANDDIJONVINAIGRETTE
Makes1serving

Ingredients
1teaspoondijonmustard
juiceoflemon,strained
teaspoonkoshersalt
freshlygroundpepper
1teaspoonchoppedparsley
1tablespoonoliveoil
3cupsarugula,washedanddried
1cupsteamedgreenbeans(leftoverfromThursdaysdinner)

4ouncessalmonforwomen6ouncessalmonformen,cold(leftoverfromThursdaysdinner)

Procedure
Inamediummixingbowl,whisktogethermustard,lemonjuice,choppedparsley,koshersaltand
freshlygroundpepper.Slowlydrizzleintheoliveoilwhilecontinuingtowhisk,andkeepwhisking
for30secondsafteralloftheoliveoilhasbeenadded.Spoonaboutateaspoonofthedressing
intoasmallmixingbowlandsetaside.Addthearugulatothelargemixingbowl,andtossto
dressthegreens.Transfertoabowlandtopwiththegreenbeans.Addsalmontothesmall
mixingbowlwiththeteaspoonofdressing,breaksalmonapartuntilitsroughlytheconsistency
ofcannedtuna,thentosswiththedressing.Spoonthesalmonontopofthearugulasalad,and
seasonwithfreshlygroundpepper.

Ifyourepackinglunchtogo:makethevinaigrettewithmustard,lemonjuice,parsley,salt,
pepperandoliveoilasdirected,thenstoreallbut1teaspoonofitinasmallcontainer.Mixthe
remainingteaspoonwiththesalmoninasmallmixingbowl,breakthesalmonapartwithafork
untilitsroughlytheconsistencyoftunasalad,thentransferthesalmontoasmallairtight
container.Combinearugulaandgreenbeansinalargetupperware.Refrigerateuntilyoure
readytoeat,thentossthearugulaandbeanswiththevinaigretteandtopwiththesalmon.

348calories,19.1gfat(2.7gsaturatedfat),11.6gcarbohydrate(4.9gfiber,1.6gsugars),32.7
gprotein,823.8mgsodium,75.9mgcholesterol

SNACK
seedlesscucumber(leftoverfromWednesdayslunch)and1mediumcarrot,bothcutin
matchsticks,withcuphummus

146calories,6.3gfat(0.9gsaturatedfat),18.9gcarbohydrate(6.4gfiber,4.8gsugars),6.2g
protein,283mgsodium,0mgcholesterol

DINNER
BLACKBEANCHILIWITHPAPRIKAYOGURTANDZUCCHINIRIBBONS
Makes2servings

Youlleathalfofthechilitonight,thenfreezetherestforlunchonThursdayofWeek2.(Dontjust
putitinthefridgeitneedstogointhefreezer.)

Ingredients
1tablespoonoliveoil,divided
1mediumyellowonion,cutininchcubes
teaspoonkoshersalt
freshlygroundpepper
2clovesgarlic,minced
2stalkscelery,thinlysliced

1mediumredbellpepper,cutininchcubes
smallhandfulparsleystems
1cupblackbeans,rinsedanddrained
115ozcandicedtomatoes
cupnonfatgreekyogurt
teaspoonpaprika
2scallions(boththewhiteandgreenparts),thinlysliced
1largezucchini

Procedure
Heat2teaspoonsoliveoilinamedium(atleast3quart)potovermediumheat.Addonion,
koshersalt,andfreshlygroundpepperandcook,stirringoccasionally,untilsoftened,about5
minutes.Addgarlic,celery,andbellpepperandcookuntilvegetablesaresoft,about4minutes.
Tietheparsleystemsinaknot(thisway,theyllbeeasytoremoveattheend).Addparsley
stems,beans,andcannedtomatoes.Bringthemixturetoaboil,thenturntheheattolow,
cover,andsimmerfor30minutes.Uncoverandsimmerforanadditional15minutes.Discard
theparsleystemsbeforeserving.

Whilethechiliissimmering,preparetheyogurt:Inasmallmixingbowl,stirtogethergreek
yogurt,paprika,andapinchofkoshersalt.

Onceyouvepreparedtheyogurt,useavegetablepeelertopeelthezucchiniintothinribbons.
Heattheremainingoliveoilinalargeskilletovermediumheat,thenaddthezucchiniribbons,a
pinchofkoshersalt,andsomefreshlygroundpepper.Sauteuntilthezucchiniistenderbutstill
aldente,about2minutes.Transfertoasmallplateandservealongsidethechili.

Toservethechili,transferhalfofthemixturetoabowlandgarnishwithhalfofthelemonpaprika
yogurtandhalfofthethinlyslicedscallions.Coolcompletelybeforestoringleftoversinthe
freezer(youwonteatthemagainuntilnextThursday).

358calories,7.7gfat(1.1gsaturatedfat),58.8gcarbohydrate(18.5gfiber,21.1gsugars),
20.2gprotein,823.2mgsodium,2.5mgcholesterol

NIGHTTIMESNACK
cupblackberrieswith2tablespoonsraw,unsaltedpistachios.

123calories,6.8gfat(0.8gsaturatedfat),13.2gcarbohydrate(5.3gfiber,6gsugar),3.5g
protein,7.5mgsodium,0mgcholesterol

DAY6(FRIDAY)TOTALNUTRITIONALINFORMATION:
1,271calories,57.2gfat(7.3gsaturatedfat),137.5gcarbohydrate(51gfiber,50.5gsugar),
72.1gprotein,2,317mgsodium,78mgcholesterol

PREP
Defrostgroundturkeyfortomorrowbytakingitoutofthefreezerandputtingitinthefridge.

Ifyouneedtopacktomorrowslunchandsnacktogo,youcandoitnoworinthemorning.

DAY7(SATURDAY)

BREAKFAST
ASPARAGUSWITHPOACHEDEGGS
Makes1serving

Onceyouvesteamedtheasparagus,set1/3ofitasideforSundayslunch.

Ingredients
1bunchsteamedasparagus(youllsavesteamed,forSundayslunch)
2largeeggsforwomen3largeeggsformen
1teaspoonapplecidervinegar
2teaspoonsoliveoil
1teaspoonchoppedparsley
teaspoonkoshersalt
freshlygroundpepper

Procedure
Inalargeskilletwithalid,bringcupwatertoaboilwithteaspoonkoshersalt.Trim1inch
offoftherootoftheasparagustoremovethewoodyend,thenaddtheasparagustotheskillet,
turntheheattolowandsimmer45minutes,untilasparagusiscookedthroughbutstillslightly
crunchy.Transfertoaplateandsetaside.

Meanwhile,poacheggs:Fillamedium(atleast3quart)saucepanorpotwithabout5inchesof
water.Addvinegar(thishelpskeeptheeggwhitestogether),bringthewatertoasimmer,then
turntheheattolow.Ifyouhaveathermometer,useittocheckthewatertemperature.Theideal
temperatureforpoachingeggsisbetween180190degrees.Ifyoudonthaveathermometer,
youknowyoureattherighttemperaturewhentherearetinylittlebubblesalloverthebottomand
sidesofthepot,butnonebubblinguptothesurface.

Crackeacheggintoaseparatesmallbowlormug,thenstirthewaterinacirclegentlywitha
woodenspoontocreateawhirlpool.Drop1eggintothecenterofthewhirlpool.Thewhitewill
wraparoundtheyolkandstarttoset.Lettheeggpoachinthewaterfor3minutes,keepingthe
temperaturesteady.Removetheeggwithaslottedspoonanddrainonapapertowellined
plate.Repeatwiththeotheregg,againcreatingawhirlpoolbeforedroppingintheegg.

Toserve,placethepoachedeggsatopofthewarmasparagus,thendrizzlewitholiveoil,
sprinklewithchoppedparsley,andseasonwithkoshersaltandfreshlygroundpepper.

Cooltheleftoverasparaguscompletelybeforestoringinanairtightcontainerinthefridge.

252calories,18.9gfat(4.5gsaturatedfat),6.5gcarbohydrate(2.6gfiber,0.4gsugars),15.4g
protein,727mgsodium,372mgcholesterol

LUNCH
KALESALADWITHTOMATO,BLACKBEANS,ANDFETA
Makes1Serving

Ingredients
2scallions,whitesandgreensseparated
bunchkale,stemsandribsremoved
juiceoflime
tablespoonoliveoil
cupblackbeans,rinsedanddrained
2ouncesfeta,crumbled
1largebeefsteaktomato,cutininchcubes

Procedure
Thinlyslicescallionwhites,andcutscalliongreensintoinchpieces.Thinlyslicekaleleaves
intoinchribbons.Putlimejuiceinamediummixingbowl,thenslowlyaddtheoliveoilwhile
whiskingvigorously.Addscallionsandkaletothemixingbowl,anduseyourhandstomassage
thedressingintothekaleleavesforaboutaminute,untilkalestartstosoftenjustslightly.Add
blackbeans,feta,andtomato,andtossjusttocombine.

Ifyourepackinglunchtogo:Prepthesaladinthemorningornightbefore,thenstoreitinan
airtightcontainerinthefridgeuntilyourereadytoeatit.Kaleissuperresilientandwontwilt,so
itsfinetodressthisaheadoftime.

422calories,22.1gfat(9.8gsaturatedfat),39.5gcarbohydrate(11.3gfiber,4gsugars),20.3
gprotein,693.8mgsodium,50.5mgcholesterol

SNACK
2tablespoonsraw,unsaltedalmondswith1clementine.

131calories,8.4gfat(0.6gsaturatedfat),12.6gcarbohydrate(2.8gfiber,7.6gsugars),4.6g
protein,1mgsodium,0mgcholesterol

DINNER
TURKEYBASILMEATBALLSWITHTOMATOSAUCEWITHSAUTEEDCOLLARD
GREENS
Makes1serving

Ingredients
recipeBigBatchTomatoSauce(recipebelow)
recipeBigBatchTurkeyBasilMeatballs(recipebelow)
1bunchrawcollardgreens,ribsremoved
1teaspoonoliveoil
pinchsalt

Procedure
PrepareBigBatchTomatoSauce(recipebelow)andBigBatchTurkeyBasilMeatballs(recipe
below)asdirected,thencoathalfofthemeatballswithhalfofthetomatosauce.

Rinseanddrycollardgreens,thencutthemintolarge(about3x3inch)pieces.Inalarge
skillet,heat1teaspoonoliveoilovermediumheat.Addcollardgreensandalargepinchofsalt,
andcook,stirringconstantly.Thecollardgreenswillstarttowiltandreleaseliquid.Cookthem
untilalmostallofthereleasedliquidhasevaporatedandthegreensaresoft.

Servecollardgreensinabowl,toppedwithmeatballsandsauce.

478calories,23.1gfat(4.8gsaturatedfat),37.1gcarbohydrate(9.9gfiber,12.7gsugars),
31.2gprotein,726mgsodium,172mgcholesterol

BIGBATCHTOMATOSAUCE
Makes2servings

ServehalfofthesaucewithtonightsdinnerandsavehalfforSundayslunch(makesureto
storethemeatballsandtomatosauceseparately).

Ingredients
1tablespoonextravirginoliveoil
1mediumyellowonion,roughlychopped
teaspoonkoshersalt
freshlygroundpepper
1mediumcarrot,peeledandroughlychopped
3clovesgarlic,chopped
2tablespoonbalsamicvinegar
115ozcanlowsodiumdicedtomatoes
6basilleaves,roughchopped

koshersaltandfreshlygroundpepper

Procedure
Heatoliveoilinamedium(atleast3quart)potovermediumheat.Addonion,koshersalt,and
freshlygroundpepperandcook,stirringoccasionally,untilsoftened,about5minutes.Add
carrotandgarlicandcookuntilcarrotissoft,about10minutes.Increasetheheattohigh,then
addthebalsamicvinegar.Stirthevegetablesaroundthepanandcookuntilmostoftheliquid
hasevaporated,aboutaminute.Addthedicedtomatoesandbasilandbringthemixturetoa
boil,thenreducetoasimmer.Seasonwithfreshlygroundpepper,cover,andsimmer45
minutes.Uncoverthepotandcontinuetosimmer,uncovered,for10minutes.Removethe
saucefromtheheatandletitcoolfor10minutes.

Whenthemixturehascooledslightly,transfertoablenderandpureeforabout30seconds,until
therearenolargechunksbutthemixtureisnttotallysmooth.Alternatively,forchunkiersauce,
blendwithanimmersionblender.

Tomatosaucewillkeepforupto5days,refrigeratedinanairtightcontainer.

BIGBATCHTURKEYBASILMEATBALLS
Makes2servings

Servehalfofthemeatballswithtonightsdinner,andsavehalfforMondayslunch(makesureto
storethemeatballsandtomatosauceseparately).

Ingredients
cuprolledoats
1eggyolkforwomen1wholeeggformen
8ounces(pound)leangroundturkeyforwomen12ounces(pound)formen
4basilleaves,chopped
teaspoonkoshersalt
freshlygroundpepper

Procedure
Preheatovento400Fandlinearimmedbakingsheetwithparchmentpaper(asmallbaking
sheetwillbebigenough,butifyouonlyhavealargeoneyoucanusethat,instead).Whilethe
tomatosauceissimmering,pulseoatsinafoodprocessoruntiltheyaretheconsistencyof
breadcrumbs.Combineoats,eggyolk(men,useonewholeegg),groundturkey,basilleaves,
andsalt,andmixeverythingwitharubberspatulauntilthemixtureiscombinedanduniform
throughout.Rollthemixtureinto6ballsandspacethemoutonthebakingsheet.Bakefor15
minutes,oruntilthemeatballsarecookedthrough(thereshouldbenopinkinside,anda
thermometerinsertedintothecenterofameatballshouldread165degrees).

Meatballswillkeepforuptothreedays,refrigeratedinanairtightcontainer.

NIGHTTIMESNACK
2squares(1ounce)darkchocolate

105calories,9gfat(5.5gsaturatedfat),4gcarbohydrate(1.5gfiber,2.5gsugars),2gprotein,
10mgsodium,0mgcholesterol

DAY7(SATURDAY)TOTALNUTRITIONALINFORMATION:

1,388calories,81.5gfat(25.2gsaturatedfat),99.7gcarbohydrate,28.1gfiber,27.2gsugars),
73.5gprotein,2,158mgsodium

PREP

GogroceryshoppingforWeek2.Wevesplitthegrocerylistintotwoweekstomakeitmore
manageable.TheprintablegrocerylistforWeek2isavailableasaPDFfileinBuzzFeedFoods
CleanEatingChallenge.

Thereareinstructionsbelowaboutfreezinganddefrostingperishables(proteinsandproducefor
smoothies),sinceyourebuyingthematthebeginningoftheweekandnotusingthemright
away.Ifyouwant,youcanbuythemthedayyourescheduledtousethemandputthemrightin
thefridge.

Freezeandlabelyourshrimp,cod,andchicken.Insteadoflabelingitwithwhenyou'llbeeating
it,writewhentodefrostit:
1/4poundShrimp:DefrostMondaynight
Cod:DefrostWednesdaynight
1/4poundShrimp:DefrostThursdaynight
Chickenbreast:DefrostFridaynight

DAY8(SUNDAY)

BREAKFAST
BLUEBERRYANDYOGURTSMOOTHIE
Makes1serving

Ifyoumadesmoothiepacksinadvance,theblueberrieswillbeinaziplocbaginthefreezer,
labeledSunday,Week2,Breakfast.

Ingredients

1cupblueberries,frozen
1cupGreekyogurt
1cupalmondmilk
teaspoonvanilla
1teaspoonhoney

Procedure
Addallingredientstoahighspeedblenderandpureeuntilsmooth(about1minute).

262calories,3.5gfat(0gsaturatedfat),37.2gcarbohydrate(4.9gfiber,29.7gsugars),25g
protein,304mgsodium,10mgcholesterol

LUNCH
SHAKSHUKA
Makes1serving

Ingredients
1cuptomatosauce(leftoverfromSaturdaysdinner)
1/3bunchsteamedasparagus(leftoverfromSaturdaysbreakfast)
2largeeggsforwomen3largeeggsformen
4basilleaves,slicedinthinribbons

Procedure
Cutleftoverasparagusinto2inchpieces.Heattomatosauceinasmallskilletorsaucepanwith
alid.Whensauceissteaminghotallthewaythrough,addasparagusandstirthemixture
together.Withthebackofaspoon,maketwolittlecratersinthetomatosauce,andcrackone
eggintoeach.Turntheheattolow,andcoverthepot.Cook57minutes,untiltheeggwhitesare
cookedthroughbuttheyolksarestillrunny.Carefullytransferthemixtureintoabowltoserve
garnishwiththechoppedbasil.

308calories,14.2gfat(3.8gsaturatedfat),25.9gcarbohydrate(5.6gfiber,15.4gsugars),
17.2gprotein,669mgsodium,372mgcholesterol

SNACK
6largestrawberrieswith1tablespoonalmondbutter.

141calories,9.1gfat(0.5gsaturatedfat),13.7gcarbohydrate(5gfiber,9gsugar),4.9g
protein,1.5mgsodium,0mgcholesterol

DINNER
EGGPLANTWITHCHICKPEAS,CAULIFLOWER,ANDLEMONPARSLEYYOGURT
Makes1serving


Thisdinnermakesalotofleftovers.Savehalfoftheroastedeggplant,halfoftheBigBatch
RoastedChickpeasforlunchonTuesday,andhalfoftheRoastedCauliflowerforbreakfaston
Tuesday.

Ingredients
1mediumItalianeggplant(youllsavehalfoftheroastedeggplantforTuesdaysdinner)
1tablespoonoliveoil
teaspoonkoshersalt,divided
freshlygroundpepper
cupBigBatchRoastedChickpeas,atroomtemperature(recipebelow)
headBigBatchRoastedCauliflower,atroomtemperature(recipebelow)
1tablespoonhummus
cupGreekyogurt
juiceoflemon
1tablespoonchoppedparsley

Procedure
Preheatovento425Fandlinealargerimmedbakingsheetwithparchmentpaper.Cut
eggplantintoinchcubes,andtransfertoamediummixingbowl.Tosstheeggplantwitholive
oil,koshersalt,andfreshlygroundpepper.Letthesaltedeggplantsitoutatroomtemperature
foratleast30minutesanduptoanhour.(Inthemeantime,preparetheBigBatchRoasted
ChickpeasandBigBatchRoastedCauliflower(recipesbelow)).Spreadeggplantoutevenly
overtheparchmentlinedbakingsheet.Roastfor30minutes,eggplantcubesaresoftallthe
waythrough.

Whiletheeggplantisroasting,mixtheroastedchickpeas,roastedcauliflower,andhummusina
mediummixingbowl.Tossuntileverythingisevenlycoatedinhummus.

Tomaketheparsleyyogurtsauce,mixyogurt,thejuiceofhalfalemon,andchoppedparsleyin
asmallmixingbowl.

Toserve,transferhalfoftheeggplantcubestoaplate,spoonthechickpeacauliflowermixture
ontop,thentopwiththeyogurtsauce.

Cooltheremainingeggplantcubescompletely,thenstoretheminanairtightcontainerinthe
fridge.

456calories,15.3gfat(2gsaturatedfat),64.8gcarbohydrate(17.3gfiber,2.7sugars),21.3g
protein,772mgsodium,2.5mgcholesterol

BIGBATCHROASTEDCHICKPEAS
Makes1cup


Usehalfofthisrecipefortonightsdinner,andsavetherestforTuesdayslunch.

Ingredients
115ozcanchickpeas,drainedandrinsed
1tablespoonoliveoil
1/4teaspoonkoshersalt
teaspoonpaprika

Procedure
Preheatovento425Fandlinealargerimmedbakingsheetwithparchmentpaper.Inamedium
mixingbowl,stirtogetherallingredientsthentransferthechickpeastothebakingsheetand
spreadthemoutintoanevenlayer.Roast2025minutes,untilchickpeasaregoldenbrownand
crispyontheoutside,turningandshakingthebakingsheethalfwaythrough.

Coolcompletelybeforestoringleftovers.Chickpeaswillkeepforupto4daysstoredinan
airtightcontaineratroomtemperature.

BIGBATCHROASTEDCAULIFLOWER
Makes2servings

Usehalfofthisrecipefortonightsdinner,andsavetherestforTuesdaysbreakfast.

Ingredients
1largeheadcauliflower,coredandbrokenintobitesizedpieces
1tablespoonoliveoil
teaspoonkoshersalt

Procedure
Preheatovento425Fandlinealargerimmedbakingsheetwithparchmentpaper.Inamedium
mixingbowl,tossthecauliflowerwiththeoilandsalt,thentransfertothebakingsheetand
spreadthepiecesoutinasingle,evenlayer.Roast40minutes,untilcaulifloweriscookedand
slightlybrownedturningthebakingsheethalfwaythrough.

Coolcompletelybeforestoringleftovers.Roastedcauliflowerwillkeepforupto4days
refrigeratedinanairtightcontainer.

NIGHTTIMESNACK

Removepitfrom2medjooldates,andstuffeachwithonealmond.

152calories,2.8gfat(0.2gsaturatedfat),31.2gcarbohydrate(3.6gfiber,25.2gsugar),2.2g
protein,10mgsodium,0mgcholesterol

DAY8(SUNDAY)TOTALNUTRITIONALINFORMATION:
1,319calories,44.9gfat(6.5gsaturatedfat),172.8gcarbohydrate(36.4gfiber,82gsugars),
70.6gprotein,1,754mgsodium,385mgcholesterol

DAY9(MONDAY)

BREAKFAST
SWEETANDSAVORYAPPLEOMELET
Makes1serving

Ingredients
1tablespoonoliveoil
1mediumapple,thinlysliced
2largeeggsforwomen3largeeggsformen
teaspoonvanillaextract
teaspoonkoshersalt

Procedure
Heatoliveoilinamediumnonstickskilletovermediumheat,thenaddtheappleslicesandcook
untilsoft,about4minutes.Meanwhile,cracktheeggsintoasmallmixingbowlwithvanilla
extract,koshersaltandteaspoonwater,andbeatwithaforkuntilthoroughlycombined.
Spreadtheapplesevenlyonthebottomofthenonstickskillet,thenaddtheeggs.Turntheheat
tolowandcook3minutes,untilthebottomoftheomeletissetandthetopisonlyslightlyliquidy.
Carefullyfliptheomeletandcook1minute.

Serveomeletwiththeotherhalfoftheapple,sliced.

347calories,23.6gfat(5.2gsaturatedfat),22.8gcarbohydrate(5gfiber,16.4gsugars),13.6
gprotein,421mgsodium,372mgcholesterol

PREP
Ifyouneedtopackyourlunchandsnacktogo,doitthismorning:Assemblecollardwrapsand
storetheminanairtightcontainerinthefridgeuntilyourereadytoeat.Also,packblackberries
andgreekyogurtinasmallairtightcontainerfortodayssnack,andrefrigerateuntilyoureready
toeat.

LUNCH
RAWCOLLARDWRAPSWITHTURKEYMEATBALLS,AVOCADO,ANDDIJON
Makes1serving


Ingredients
3largecollardgreenleaves,washed,driedstemsremoved
3turkeymeatballs(leftoverfromSaturdaysdinner)
avocado,thinlysliced
1largebeefsteaktomato,thinlysliced
2teaspoonsdijonmustard

Procedure
Laycollardgreenleavesflatonacuttingboard,andtopeachonewithaturkeymeatball.Mash
eachmeatballwithaforkuntilitsaboutinchthick,thentopeachmashedmeatballwithequal
amountsofavocado,tomato,andmustard.Rollupeachleafandtransfertoaplatetoserve.

Ifyourepackinglunchtogo:Preparethewrapsinthemorning,thenstorethemina
tupperwarecontainerinthefridgeuntilyourereadytoeat.

346calories,17.9gfat(4.2gsaturatedfat),18.2gcarbohydrate(5.3gfiber,3.5gsugars),26.9
gprotein,349mgsodium,172mgcholesterol

SNACK
cupblackberrieswithcupgreekyogurt.

98calories,0.3gfat(0gsaturatedfat),13.7gcarbohydrate(3.8gfiber,9.5gsugars),12g
protein,58mgsodium,5mgcholesterol

DINNER
FRIEDQUINOAWITHSNAPPEAS,MUSHROOMS,ANDSCRAMBLEDEGGS
Serves1

Ingredients
2scallions,greensandwhitesdivided
1tablespoonextravirginoliveoil,divided
1cupsnappeas,trimmedandcutin1inchpieces
teaspoonkoshersalt
freshlygroundpepper
1clovegarlic,minced
1shallot,minced
1cupcreminimushrooms,thinlysliced
1largeeggforwomen2largeeggsformen
1teaspoonapplecidervinegar
cupBigBatchCookedQuinoa(recipebelow)

1teaspoontamari

Procedure
Thinlyslicescallionwhites,andcutscalliongreensintoinchpieces.

Inalargeskillet,heat1teaspoonoliveoil,thenaddsnappeas.Cook12minutes,shakingthe
panoccasionally,untilthesnappeasareslightlyblisteredandgettingsoft.Transfersnappeasto
abowlandsetaside.Wipeoutthepan,discardinganyremainingwater.

Returnskillettomediumheatandadd1teaspoonoil.Whenoilishot,addthescallionswhites,
garlic,andshallot,andcookuntilstartingtosoften,about30seconds.Addmushrooms,
scallionsgreens,and1tablespoonwaterandcookanadditional2minutes,shakingthe
vegetablesaroundthepanoccasionally,untilmushroomsaresoftandthescalliongreensare
wilted.

Meanwhile,cracktheeggintoasmallmixingbowl,withkoshersalt,freshlygroundpepper,and
teaspoonwaterandapinchofsalt,andwhiskvigorouslyuntilthewhiteandtheyolkare
thoroughlycombined.Inamediumnonstickskillet,heat1teaspoonoliveoilovermediumheat.
Addeggandscrambleitbymovingtheraweggaroundthepanwitharubberspatulaforabouta
minute,scrapingthebottomofthepanastheeggcooks.Wheneggiscooked,removethepan
fromtheheat.

Whenmushroomsarecooked,addvinegarandscrapeanybrownedbitsoffthebottomofthe
pan.Addquinoa,snappeas,tamari,andscrambledeggandtosstogetheruntiltheeggisbroken
upandthemixtureisheatedthrough.

423calories,17.5gfat(1.8gsaturatedfat),55.8gcarbohydrate(7gfiber,3.2gsugars),14.1g
protein,923mgsodium,0mgcholesterol

BIGBATCHCOOKEDQUINOA
Makes1cup(2servings)

UsehalfofthequinoafortonightsdinnerandsavetherestforlunchonFriday.

Ingredients
1teaspoonextravirginoliveoil
cupdryquinoa,rinsedanddrained
1cupwater
1/4teaspoonkoshersalt

Procedure
Inasmallsaucepanwithalid,heat1teaspoonoliveoilovermediumheat.Addquinoaand
cook,stirringconstantlywithawoodenspoon,foraboutaminute,untilquinoaiscompletelydry

andslightlytoasted.

Addwaterandsalt,andbringthemixturetoaboiloverhighheat.Lowerheattothelowest
settingandcook,covered,for15minutes.After15minutes,removethepanfromtheheatand
letitstand,covered,for5minutes.Removethelidandfluffthequinoawithafork.

Letquinoacoolcompletelybeforestoringleftoversinanairtightcontainerinthefridgeforupto5
days.

NIGHTTIMESNACK

1pear,thinlyslicedanddrizzledwith2teaspoonsalmondbutter

164calories,6.7gfat(0.3gsaturatedfat),27gcarbohydrate(5gfiber,17.7gsugar),3.7g
protein,0mgsodium,0mgcholesterol

DAY9(MONDAY)TOTALNUTRITIONALINFORMATION:

1,389calories,65gfat(10.6gsaturatedfat),140.5gcarbohydrate(27.6gfiber,51.3gsugars),
74.3gprotein,2,053mgsodium,549mgcholesterol

PREP
Defrostshrimpfortomorrowsdinnerbytakingitoutofthefreezerandputtingitinthefridge.

Ifyouneedtopacktomorrowslunchandsnacktogo,youcandoitnoworinthemorning:
AssembleArugulaSaladwithEggplant,Avocado,FetaandChickpeasfortomorrowslunch,
keepingthevinaigretteseparatefromthesalad.Also,slice1mediumredbellpepperandstore
itinanairtightcontainerorziplocbagalongwithasideofhummusfortomorrowssnack.

DAY10(TUESDAY)

BREAKFAST
CAULIFLOWERHASHWITHFRIEDEGGS
Makes1serving

Forthisrecipe,youreusingtheremainderoftheBigBatchRoastedCauliflowerleftoverfrom
Sundaysdinner.

Ingredients
2teaspoonsoliveoil,divided
1mediumyellowonion,cutintoinchcubes
1clovegarlic,minced
headBigBatchRoastedCauliflower,choppedintobitesizedpieces(leftoverfromSundays

dinner)
teaspoonpaprika
Hotsauce,totaste
1teaspoonchoppedparsley
2largeeggsforwomen3largeeggsformen
teaspoonkoshersalt
freshlygroundpepper

Procedure
Heat1teaspoonoliveoilinamediumnonstickskilletovermediumheat.Addonionandcook
untilsoft,about5minutes.Addgarlicandcookforanotherminute,untilfragrant.Add
cauliflower,paprika,hotsauce,andparsley,tosstogether,andcookjustuntilthecaulifloweris
heatedthrough.Transferthecauliflowerhashtoaplate,andwipeouttheskillet.

Heattheremainingteaspoonofoliveoilinthenonstickskilletovermediumheat.Whentheoilis
hot,crackbotheggsintothepan,seasonwithkoshersaltandfreshlygroundpepper,thenturn
theheatdowntolow.Cooktheeggsuntilthewhitesarecompletelyopaqueandtheedgesare
startingtobrownbuttheyolkisstillrunny,23minutes.Servefriedeggsontopofthehash.

379calories,23.6gfat(5.1gsaturatedfat),26.4gcarbohydrate(8.2gfiber,9.5gsugars),18.9
gprotein,786mgsodium,372mgcholesterol

LUNCH

ARUGULASALADWITHEGGPLANT,AVOCADO,FETA,ANDCHICKPEAS
Makes1serving

Forthisrecipe,youllusetheremainderoftheroastedeggplantcubesandtheBigBatch
RoastedChickpeasleftoverfromSundaysdinner.

Ingredients
1tablespoonbalsamicvinegar
tablespoonextravirginoliveoil
teaspoonkoshersalt
freshlygroundpepper
1cuproastedeggplantcubes(everythingleftoverfromSundaysdinner)
cupBigBatchRoastedChickpeas(leftoverfromSundaysdinner)
avocado,cutininchcubes
1ouncefeta,crumbled
56basilleaves,cutinthinribbons
3cupsarugula

Procedure
Inamediummixingbowl,whiskbalsamicvinegarwithapinchofkoshersaltandfreshlyground

pepper.Slowlydrizzleintheoliveoil,whilecontinuingtowhisk.Whiskanadditional30seconds
afteralloftheoliveoilisadded.Addtheremainingsaladingredientstothemixingbowlandtoss
togetherwithdressingtocombine,seasoningwithfreshlygroundpepper.Transfertoabowlto
serve.

Ifyourepackinglunchtogo:Whisktogetherthevinaigretteandtransfertoasmallairtight
container.Combineeggplant,chickpeas,feta,basil,avocado,andarugulainalargeairtight
containerRefrigerateuntilyourereadytoeat,andpourthevinaigretteoverthesaladatlunch
time.

451calories,27.8gfat(7.2gsaturatedfat),41.7gcarbohydrate(11.5gfiber,0.1gsugars),
12.2gprotein,765mgsodium,25.2mgcholesterol

SNACK
Thinlyslice1mediumredbellpepperandservewithcuphummus

147calories,6.5gfat(1gsaturatedfat),18.8gcarbohydrate(7.2gfiber,6.9gsugars),6.6g
protein,244mgsodium,0mgcholesterol

DINNER
KALEANDSHRIMPBOWLWITHMUSHROOMSANDSLICEDAVOCADO
Serves1

Ingredients
1tablespoonoliveoil,divided
4ouncesrawshrimpforwomen6ouncesformen,deveined,tailsremoved
2clovesgarlic,thinlysliced
teaspoonkoshersalt
freshlygroundpepper
1cupcreminimushrooms,quarteredlengthwise
bunchkale,stemsremoved,cutintolargepieces
bunchrawcollardgreens(leftoverfromMondayslunch),stemsremoved,cutintolarge
pieces
1teaspoontamari
Hotsauce,totaste
avocado,thinlysliced

Preparation
Heattablespoonoliveoilinalargeskilletovermediumheat.Seasonshrimponbothsides
withkoshersaltandfreshlygroundpepper.Whentheoilishot,addshrimptothepanandcook
2minutes,thenfliptheshrimpandcookforanotherminute.Turnheattolow,addgarlicand
cookfor1minute,untilfragrant.Transfercookedshrimpandgarlictoaplate.Wipeoutpan.Add
theremainingtablespoonoliveoiltothepanovermediumheat.Addmushroomsandcook,

stirringoccasionally,untilthemushroomsaresoftandlightlybrowned,34minutes.Addkale,
collardgreens,tamari,1teaspoonwater,andhotsauce.Cook5minutes,stirringoften,until
kaleiswiltedbutnotcompletelysoft.Addshrimpandgarlicandtosseverythingtogether.
Transfereverythingtoaplateorbowl,andtopwithslicedavocado.

370calories,22.7gfat(3.1gsaturatedfat),15.1gcarbohydrate(5.1gfiber,0.2gsugars),28.7
gprotein,619mgsodium,172mgcholesterol

NIGHTTIMESNACK
1cupblackberries.

75calories,0.6gfat(0gsaturatedfat),18.4gcarbohydrate(7.6gfiber,10gsugars),1g
protein,0mgsodium,0mgcholesterol

DAY10(TUESDAY)NUTRITIONINFORMATION:
1,421calories,81.2gfat(16.4gsaturatedfat),120.4gcarbohydrate(39.6gfiber,26.7g
sugars),67.4gprotein,2,411mgsodium,570mgcholesterol

PREP
MakeHARDBOILEDEGGS:Womencook2eggsmencook4eggs.Fillamediumsaucepan
withalidwithatleast5inchesofwater,andbringtoaboil.Whenwaterisboiling,addeggsone
atatime,droppingthemincarefullywithaspoonsoasnottocracktheshells.Reducetheheat
toasimmer,cover,andcookfor13minutes.Meanwhile,setupamediummixingbowlwith1
cupscoldwaterand1cupsice.Wheneggsaredone,useaspoontotransferthem,oneata
time,intotheicewaterbath.Cool3minutes,thenpeeltheeggsandrefrigerateinanairtight
container.

Peeltheremainingavocadoandfreezeitintheziplocbagwiththefrozenbananafor
tomorrowssnack,apudding.

Ifyouneedtopacktomorrowslunchtogo,youcanprepareitassoonasyourhardboiledeggs
arereadytonight,orinthemorning.AssembletheNoMayoTunaSaladandstoreinasmall
airtightcontainerinthefridge.Storetheromaineleavesinaseparatecontainerinthefridge.

DAY11(WEDNESDAY)

BREAKFAST
KALEANDBANANASMOOTHIE
Makes1serving

Ifyoumadesmoothiepacksinadvance,thekaleandbananashouldbeinaziplocbaginthe
freezer,labeled,Wednesday,Week2,Breakfast.

Ingredients
bunchkaleleaves,ribsandstemsremoved
1largeripebanana,peeledandfrozen
1cupunsweetenedalmondmilk
1tablespoonalmondbutter
teaspoonvanillaextract

Procedure
Addallingredientstoablenderandpureeuntilsmooth.

295calories,13.2gfat(0.8gsaturatedfat),43gcarbohydrate(9.5gfiber,17.9gsugar),10g
protein,226mgsodium,0mgcholesterol

PREP
Assoonasyouvemadeyourbreakfastsmoothie,usethesameblender(youdontevenneedto
washit!)tomaketheBananaAvocadoPudding(recipebelow)fortodayssnack.Storethe
puddinginanairtightjarorcanister,andrefrigerateituntilyourereadytoeat.

LUNCH
NOMAYOTUNASALADINROMAINECUPS
Makes1serving

Ingredients
15ozcantunainwater,drained
1tablespoonoliveoil
1teaspoondijonmustard
1hardboiledeggforwomen2hardboiledeggsformen,finelychopped
1/2stalkcelery,minced
koshersaltandfreshlygroundpepper
4largeromaineleaves
1teaspoonchoppedparsley

Procedure
Combinefirstsixingredientsinasmallmixingbowlandmixwithaforkuntilcombined.Fill46
largeromaineleaveswithtunasaladandsprinklewithparsley.

Ifyou'repackinglunchtogo:Preparethetunasaladinthemorning,mixingintheparsley,
thenstoreinasmalltupperwarecontainer.Packromaineleavesseparatelyinalarger
tupperwareorziplocbag.Refrigerateuntillunchtime,thenspoonthetunasaladintotheromaine

leaveswhenyou'rereadytoeat.

352calories,20.2gfat(4.6gsaturatedfat),3.6gcarbohydrate(1.7gfiber,0.2gsugars),39.4g
protein,739mgsodium,244mgcholesterol

SNACK
BANANAAVOCADOPUDDING
Makes1serving

Ifyoumadesmoothiepacksinadvance,thebananaandavocadowillbeinaziplocbaginthe
freezer,labeled,Wednesday,Week2,Snack.

Ingredients
1banana,peeledandfrozen
1/4avocado(leftoverfromTuesdaysdinner)
1cupunsweetenedalmondmilk
teaspoonvanillaextract

Procedure
Addallingredientstoablenderandpureeuntilsmooth

Ifyourepackingthissnacktogo:Blendeverythingtogetherinthemorning,thentransferto
anairtightcontainer.Refrigerateuntilyourereadytodrink.

218calories,10.6gfat(1.1gsaturatedfat),32.7gcarbohydrate(7gfiber,14.6gsugars),3.1g
protein,182mgsodium,0mgcholesterol

DINNER
SNAPPEASALADWITHFETA,RADISH,ANDHARDBOILEDEGG
Makes2servings

Youlleathalfofthissaladwithahardboiledeggfordinnertonightandusetherestinaquinoa
andarugulasaladforlunchonFriday.

Ingredients
2cupssnappeas,trimmed
teaspoonkoshersalt
juiceof1lemon
1bunchradishes,washed,trimmed,andthinlysliced
1ouncefeta,crumbled
10mintleaves,thinlyslicedinribbons
juiceof1/2lemon

1hardboiledeggforwomen2hardboiledeggsformen,thinlysliced
2teaspoonsoliveoil
2cupsarugula
freshlygroundpepper

Procedure
Inalargeskilletwithalid,boilcupwaterandteaspoonkoshersalt.Addsnappeas,lower
heattoasimmer,cover,andcook23minutesuntilsnappeasarecookedaldente.Asthesnap
peascook,fillamediummixingbowlwith1cupsiceand1cupswater.Whensnappeas
arecooked,draintheminameshstrainer.Plungethehotsnappeasintotheicewatertoshock
them.Letthemsitintheicewaterforaminute,thendrainandairdry.Combinesnappeas,
radishes,feta,andmintinamediummixingbowlandtosstogether.Transferhalfofthesaladto
amediumairtightcontainerandrefrigerate(youlleatthisforlunchonFriday).

Meanwhile,makevinaigrette:Addlemonjuicetoamediummixingbowlwithapinchofsalt.
Slowlydrizzleintheoliveoilwhilewhiskingvigorously.Continuetowhiskfor30secondsafterall
oftheoliveoilhasbeenincorporated.Pourvinaigretteoverthesnappeamixtureinthemixing
bowl,seasonwithfreshlygroundpepper,addarugula,andtoss.Servewiththesliced
hardboiledeggontop.

310calories,20.3gfat(7.1gsaturatedfat),17.8gcarbohydrate(6.3gfiber,8.1gsugars),13.2
gprotein,571mgsodium,211mgcholesterol

NIGHTTIMESNACK

2squares(1ounce)darkchocolate.

105calories,9gfat(5.5gsaturatedfat),4gcarbohydrate(1.5gfiber,2.5gsugars),2gprotein,
10mgsodium,0mgcholesterol

DAY11(WEDNESDAY)TOTALNUTRITIONALINFORMATION:

1,279calories,73.3gfat(18.9gsaturatedfat),101.1gcarbohydrate(26gfiber,43.4gsugars),
67.7gprotein,1,729mgsodium,455mgcholesterol

PREP
Defrostcodfortomorrowsdinnerandtheleftoverchilifortomorrowslunchbytakingbothoutof
thefreezerandputtingtheminthefridge.

Cut2mediumcarrotsintomatchsticksforlunchtomorrow.

DAY12(THURSDAY)

BREAKFAST
BLACKBERRYYOGURTPARFAIT
Makes1serving

Inabowlorjar,layer1cupgreekyogurt,cupblackberries,and2tablespoonscoarsely
choppedrawalmonds,thensprinklewith2tablespoonsgroundflaxseeds.

314calories,13.2gfat(0.6gsaturatedfat),25.8gcarbohydrate(9.6gfiber,14.6gsugar),30.1
gprotein,115mgsodium,10mgcholesterol

LUNCH
BlackBeanChiliwithPaprikaYogurt(leftoverfromFridaysdinner)with
2mediumcarrots,cutinmatchsticks.

358calories,7.7gfat(1.1gsaturatedfat),58.8gcarbohydrate(18.5gfiber,21.1gsugars),
20.2gprotein,823mgsodium,2.5mgcholesterol

SNACK
2tablespoonsraw,unsaltedpeanutswith1pear.

181calories,8gfat(1gsaturatedfat),27.3gcarbohydrate(5.2gfiber,17gsugars),4.7g
protein,2.5gsodium,0mgcholesterol

DINNER
ASIANSTYLECODINPARCHMENTWITHBOKCHOY
Makes1serving

Ingredients
14ouncefiletofcod(orotherwhitefish)forwomen6ouncefiletformen
teaspoonkoshersalt
freshlygroundpepper
1mediumshallot,thinlysliced
6headsbabybokchoy
2tablespoonsBigBatchSpicyTamariDippingSauce(recipebelow),divided
2tablespoonsraw,unsaltedpeanuts,chopped

Procedure

Preheatovento375F.Seasoncodonbothsideswithkoshersaltandfreshlygroundpepper.
Cuta12inchsquareofparchmentpaper,andfolditinhalflengthwise.Cutthehalved
parchmentintoacrescentsothatitisintheshapeofaheartwhenyouunfoldit.Placethe
parchmentheat,unfolded,onalargerimmedbakingsheet.Pilerawshallotsandrawbokchoy

intothecenterofonehalfoftheparchment,thenlaythefishontop.Pour1tablespoondipping
sauceoverthefish.Then,foldonehalfoftheparchmentheartontopoftheother,andsealwith
small,overlappingfolds,startingatthecrookoftheheartandworkingdowntothetip.Put
sealedparchmentpacketonthebakingsheetintheovenandbakefor1214minutes,untilfish
iscookedthrough.

Toserve,transferparchmentpackettoaplateandcarefullycutopentheparchment.Drizzle
withremainingdippingsauce,andsprinkleonthechoppedpeanuts.

347calories,15.6gfat(1.1gsaturatedfat),18.3gcarbohydrate(8.7gfiber,3.7gsugars),39.4
gprotein,989mgsodium,62mgcholesterol

BIGBATCHSPICYTAMARIDIPPINGSAUCE
Makescup

Usehalfofthissaucefordinnertonight,andhalffordinnertomorrow.

Ingredients
2tablespoonstamari
Juiceof2limes
1teaspoonhoney
4dasheshotsauce(ormore,totaste)

Procedure
Whisktogetherallingredientsinasmallmixingbowl.Storeinanairtightcontainerinthefridge.

NIGHTTIMESNACK
1cupalmondmilk,heatedwith1square(ounce)choppeddarkchocolate.

115calories,9.3gfat(1.5gsaturatedfat),8gcarbohydrate(2.2gfiber,3.7gsugars),2.5g
protein,367mgsodium,1mgcholesterol

DAY12(THURSDAY)TOTALNUTRITIONALINFORMATION:

1,314calories,53.8gfat(5.3gsaturatedfat),137.9gcarbohydrate(44.2gfiber,60.1gsugars),
96.9gprotein,2,297mgsodium,75.7gcholesterol

PREP
Defrostshrimpfortomorrowsdinnerbytakingitoutofthefreezerandputtingitinthefridge.

PrepareStrawberryOvernightOatsfortomorrowsbreakfastbymixingallingredientstogether
andstoringinanairtightcontainerinthefridge(recipebelow).

Ifyouneedtopacktomorrowslunchandsnacktogo,youcandoitnoworinthemorning:
AssembletheSnapPeaandRadishSaladwithQuinoaandArugulafortomorrowslunchand
storeitinalargeairtightcontainerinthefridge,thenmakethebalsamicvinaigretteandstorethat
separatelyinthefridge.Cut4mediumcarrotsintomatchsticks,thenstoretheminanairtight
containerinthefridgewithasideofhummusfortomorrowssnack.

DAY13(FRIDAY)

BREAKFAST
OVERNIGHTOATSWITHSTRAWBERRIESANDCHIASEEDS
Makes1serving

Prepareoatsthenightbefore.

Ingredients
cupglutenfreerolledoats
1/2cupunsweetenedalmondmilk
1/2cupnonfatGreekyogurt
1tablespoonchiaseeds
1teaspoonhoney
4largestrawberries,coredandthinlysliced

Procedure
Mixallingredientsuntilthoroughlycombined.Storeinanairtightcontainerforatleast6hours
andupto24hours.

334calories,9.6gfat(0.5gsaturatedfat),48.6gcarbohydrate(11.3gfiber,15.2gsugars),
20.5gprotein,149mgsodium,5mgcholesterol

LUNCH
SNAPPEAANDRADISHSALADWITHQUINOAANDARUGULA
Makes1serving

Ingredients
1tablespoonbalsamicvinegar
1/8teaspoonkoshersalt
freshlygroundpepper
1/2tablespoonoliveoil
1/2recipesnappeasalad(leftoverfromWednesday'sdinner)
1/2cupBigBatchCookedQuinoa(leftoverfromMonday'sdinner)
2cupsarugula,rinsedanddried

Procedure
Inamediummixingbowl,combinebalsamicvinegar,koshersalt,andfreshlygroundpepper.
Graduallyadd1/2tablespoonoliveoilwhilewhiskingthemixturevigorously.Continuetowhisk
themixturefor30secondsafteralloftheoilhasbeenadded.Addremainingingredientstothe
bowlandtosseverythingtogether,sothatthedressingisevenlycoatingthesnappeasalad,
quinoa,andgreens.Transfertoabowltoserve.

Ifyou'repackinglunchtogo:Packthevinaigretteinasmallairtightcontainer.Combinesnap
peasalad,quinoa,andarugulainaseparatelargeairtightcontainer,andtosseverything
together.Refrigerateuntilyou'rereadytoeat,andpourthevinaigretteoverthesaladatlunch
time.

374calories,15.7gfat(5.2gsaturatedfat),47.7gcarbohydrate(9.3gfiber,7.7gsugars),12.9
gprotein,424mgsodium,25.2mgcholesterol

SNACK
Slice4mediumcarrotsintosticksandservewithcuphummus.

186calories,6.3gfat(0.9gsaturatedfat),27.9gcarbohydrate(9.3gfiber,9.2gsugars),6.9g
protein,375mgsodium,0mgcholesterol

DINNER
SPICYTAMARISHRIMPLETTUCECUPS
Makes1serving

Ingredients
4scallions,whitesandgreensdivided
1tablespoonoliveoil
4ouncesrawshrimpforwomen6ouncesformen,deveined,tailsremoved,andchoppedinto
inchpieces
teaspoonkoshersalt
freshlygroundpepper
1cupcreminimushrooms,choppedintoinchpieces
2clovesgarlic,minced
2tablespoonsBigBatchSpicyTamariDippingSauce(leftoverfromThursdaysdinner),divided
45romainelettuceleaves
2tablespoonsraw,unsaltedpeanuts,chopped

Procedure
Thinlyslicescallionwhites,andslicescalliongreensintoinchpieces.Heatoliveoilinalarge
skilletovermediumheat.Seasonshrimponbothsideswithkoshersaltandfreshlyground

pepper.Whentheoilishot,addshrimp,mushrooms,andscallionwhitestopanandcook1
minute.Addgarlicandscalliongreensandcookfor1minute,untilfragrant.Addonetablespoon
ofthedippingsauce,stireverythingtocoat,thenremovethepanfromtheheat.Spoonthe
shrimpmixtureintotheromainelettuceleavesandsprinkleevenlywithpeanuts.

396calories,22.7gfat(3.2gsaturatedfat),17.4gcarbohydrate(3.8gfiber,4.6gsugars),32.6
gprotein,1167mgsodium,172mgcholesterol

NIGHTTIMESNACK
Slice1appleanddrizzlewith1teaspoonhoney.

101calories,0gfat(0gsaturatedfat),27.7gcarbohydrate(5gfiber,21.7gsugars),1g
protein,0.3mgsodium,0mgcholesterol

DAY13(FRIDAY)TOTALNUTRITIONALINFORMATION:
1,390calories,54.3gfat(9.8gsaturatedfat),169gcarbohydrate(38.7gfiber,58.4gsugars),
73.9gprotein,2,084mgsodium,346mgcholesterol

PREP
Defrostchickenfortomorrowsdinnerbytakingitoutofthefreezerandputtingitinthefridge.

DAY14(SATURDAY)

BREAKFAST
SCALLIONANDFETAOMELET
Makes1serving

Ingredients
4scallions,whitesandgreensseparated
2teaspoonsoliveoil
1ouncefetacheese,crumbled
2largeeggsforwomen3largeeggsformen
teaspoonkoshersalt
freshlygroundpepper

Procedure
Thinlyslicescallionwhites,andcutgreensinto1inchpieces.Heatoliveoilinamedium
nonstickskilletovermediumheat.Addscallionwhitesandapinchofsaltandcookuntil
scallionsaresoftened,about2minutes.Meanwhile,cracktheeggsintoasmallmixingbowlwith
koshersalt,freshlygroundpepperandteaspoonwater,andbeatwithaforkuntilthoroughly

combined.Pourtheeggintotheskilletsprinklethecheeseontop,thenturntheheattolowand
cook1minute,untilthebottomoftheomeletissetandthetopisonlyslightlyliquidy.Carefully
fliptheomeletandcook1minute.Transfertoaservingplate.

318calories,24.7gfat(8.7gsaturatedfat),6.4gcarbohydrate(1.6gfiber,1.8gsugars),17.7g
protein,747mgsodium,397mgcholesterol

PREP

Afteryouveeatenbreakfast,marinateyourchickenfortonightsdinner(recipebelow).

LUNCH
PORTOBELLOMUSHROOMCAPSWITHFETA,TOMATO,ANDMINT
Makes1serving

Ingredients
1tablespoonplusoneteaspoonoliveoil,divided
3largeportobellomushroomcaps
teaspoonkoshersalt
freshlygroundpepper
1ouncesfetacheese,crumbled
1mediumshallot,peeledandcutininchrings
1largebeefsteaktomato,cutinto6slices
juiceoflemon
5mintleaves,slicedinthinribbons

Procedure
Heat1tablespoonoliveoilinalargeskilletovermediumheat.Whentheoilishot,placethe
mushroomcaps,topsdown,intheskillet,andseasonwithsaltandpepper.Cook3minutes,
thenflip,covertheskilletandcookanadditional2minutes.Transfermushroomcapstoaplate.
Heattheremainingteaspoonoliveoilovermediumheatintheskillet,thenaddtheminced
shallotsandcookuntilsoftened,about1minute.Addtomatoslicestothepaninanevenlayer,
andcook2minutes,thenflipandcookanadditionalminute.Addlemonjuiceandmint,toss
everythingtogetherjusttocombine,thenremovethepanfromtheheat.

Toassemblemushroomstacks,laythemushroomcapsonaplateandlayerasliceoffeta,a
sliceoftomato,anothersliceoffeta,andanothersliceoftomatooneachcap.

398calories,26gfat(6.6gsaturatedfat),27.3gcarbohydrate(8.3gfiber,3.7gsugars),19.8g
protein,650mgsodium,25.2mgcholesterol

SNACK
Slice1appleandservewith1tablespoonraw,unsaltedalmondbutter.


175calories,8.5gfat(0.5gsaturatedfat),25gcarbohydrate(8.3gfiber,3.7gsugars),19.8g
protein,650mgsodium,25.2mgcholesterol

DINNER
CHICKEN,SNAPPEA,ANDMUSHROOMSTIRFRY
Makes1serving

Ingredients
4ouncesraw,skinlesschickenbreastforwomen6ouncesformen,cutintobitesizedpieces
1tablespoontamari,divided
1teaspoonhoney
juiceof1lime,divided
1tablespoonextravirginoliveoil,divided
1clovegarlic,minced
1portobellomushroomcap,thinlysliced
1mediumredbellpepper,thinlysliced
1mediumcarrot,thinlysliced
6headsbabybokchoy,slicedintoinchstrips

Procedure
Inthemorningorafternoon:Tossdicedchickenbreastwith1teaspoontamari,1teaspoonolive
oil,honey,andthejuiceofalime.Marinateinaziplocbagintherefrigeratorforatleast3and
upto12hours.

Heat1teaspoonoliveoilinalargeskilletovermediumheat.Removechickenfromthe
marinadeandpatdrywithpapertowels.Addchickentothepanandcook,stirringoften,until
cookedthrough,57minutes.Transfercookedchickentoaplate.Heattheremaining
tablespoonofoilintheskilletovermediumheat,addgarlicandcookuntilfragrant,about1
minute.Addsnappeas,mushroom,bellpepper,apinchofkoshersaltand1tablespoonwater
andcook,stirringoften,untilmushroomsaresoftandsnappeasandbellpepperstripsare
cookedaldente,34minutes.Addbokchoy,tamari,andthecookedchickenbreastbacktothe
panandtosstogether.Cookjustuntilthebokchoystartstowilt,about2minutes.Addthejuice
oftheremaininglime,toss,andremovefromheat.Serveimmediately.

377calories,18.4gfat(2.7gsaturatedfat),27.4gcarbohydrate(10.7gfiber,9.1gsugars),
39.9gprotein,699mgsodium70mgcholesterol

NIGHTSNACK
2squares(1ounce)darkchocolate.

105calories,9gfat(5.5gsaturatedfat),4gcarbohydrate(1.5gfiber,2.5gsugars),2gprotein,
10mgsodium,0mgcholesterol

DAY14(SATURDAY)NUTRITIONINFORMATION:

1,373calories,86.6gfat(24gsaturatedfat),90gcarbohydrate(28.6gfiber,34.1gsugars),
84.4gprotein,2,106mgsodium,492mgcholesterol

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