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Tropical Dollar Pancakes with Mango Syrup
Not-Your-Average Cobb Salad
Vegetable Bake
Breakfast Pizza
Grilled Squash Salad
Pork Schnitzel with Asparagus and Shiitake-Truffle Pilaf
Pop-up Pancakes
Portobello Mushroom Sandwich
Chimichurri Chicken with Beans and Squash
Sweet Potato Frittata
Chicken Chimichurri Melt
Bison Taco Salad
Apple Pie Chia Pudding
Spicy Hawaiian Pizza
Turkey Sausage Soup in an Acorn Squash Bowl
Breakfast Burrito
Roasted Balsamic Tomato Bowl
Spicy Maple Salmon with Grilled Vegetables and Wild Rice
Mulberry Puffed Quinoa Cereal
BBQ Chicken Salad
Slow-Cooked Bison Stew
42
•
Southwest Crustless Quiche and Tropical Green Smoothie
•
Grilled Vegetable and Hummus Flatbread
•
Thai Chicken, Quinoa, and VeggieBowl
Meal
Plan
1
Bakery
8-inch whole wheat pita
Meat
Broiler chicken, 2½ lbs
Dairy
Butter
Cheddar cheese
Eggs
Feta cheese
Hummus (page 287)
Plain Greek yogurt
Frozen
Pineapple
checklist*
Produce
Apple (2500)
Bananas
Broccoli
Carrots
Cherry tomatoes
Collard greens
Garlic
Ginger
Green onions
Kale
Orange juice (2500)
Spinach
Strawberries
Sugar snap peas
Swiss chard
White mushrooms
Zucchini
Dry Goods
Brown sugar
Canned diced tomatoes with green chilies and lime juice
Hemp seeds
Oat bran
Thai sweet chili sauce
* This list assumes that all basic ingredients (see Pantry and Freezer Staples, page 35) have been stocked.
44
breakfast
Southwest Crustless Quicheand Tropical Green Smoothie
makes 9 quiches
1500
2000
2500
For the quiche
2 quiches
2 quiches
2 quiches
Eggs, large
4 (200 g)
4 (200 g)
4 (200 g)
Plain Greek yogurt
2 Tbsp
2 Tbsp
2 Tbsp
Canned diced tomatoes
1 cup (260 g)
1 cup (260 g)
1 cup (260 g)
Canned black beans
¼ cup (43 g)
¼ cup (43 g)
¼ cup (43 g)
Cheddar cheese, shredded
½ cup + 2 Tbsp (50 g)
½ cup + 2 Tbsp (50 g)
½ cup + 2 Tbsp (50 g)
Corn, frozen
¼ cup (41 g)
¼ cup (41 g)
¼ cup (41 g)
Green onions, chopped
¼ cup (25 g)
¼ cup (25 g)
¼ cup (25 g)
Cooked Quinoa (page 286)
½ cup (69 g)
½ cup (69 g)
½ cup (69 g)
Cooking