working with different flavors. Have fun trying new and unusual flavor combina-tions, such as blood orange and dark chocolate, and using different extracts, yogurts, and fruits.
meal plan 2
53
54
lunch
Bocconcini Salad
Serves 1
1500
2000
2500
For the salad
Spinach
3 cups (90 g)
3 cups (90 g)
3 cups (90 g)
Avocado, diced
¼ (43 g)
¹/₃ (58 g)
¹/₃ (58 g)
Cucumber, diced
¹/₃ cup (40 g)
¹/₃ cup (40 g)
¹/₃ cup (40 g)
Cherry tomatoes, halved
¹/₃ cup (85 g)
¹/₃ cup (85 g)
¹/₃ cup (85 g)
Bocconcini pearls, halved
10 (15 g)
13 (20 g)
13 (20 g)
Cooked Quinoa (page 286)
¹/₃ cup (46 g)
½ cup (69 g)
½ cup (69 g)
Cooked chicken breast, diced
/ / / / / / / /
½ cup (70 g)
½ cup (70 g)
For the dressing
1½ tsp serving
1 Tbsp serving
1 Tbsp serving
Balsamic vinegar
2 tsp
2 tsp
2 tsp
Honey
½ tsp
½ tsp
½ tsp
Basil leaves, chopped
1 Tbsp
1 Tbsp
1 Tbsp
Sunflower oil
1 Tbsp
1 Tbsp
1 Tbsp
Basil leaves, whole
to taste
to taste
to taste
calories
212 kcal
277 kcal
408 kcal
1 Make a bed of spinach in a salad bowl or on a large plate. Top with avocado, cucumber, tomatoes, bocconcini, quinoa, and chicken (if using).
2 In a small bowl, whisk together vinegar, honey, and chopped basil leaves. Whisking continuously, gradually pour in oil until emul-sified. Drizzle portion over salad. Reserve remaining dressing for dinner.
3 Garnish with basil leaves, if desired.
Life Made Easier: To quickly ripen an avocado, place it in a bowl or a brown paper bag with a banana and it will be ripe enough to eat the next day. But watch out, the avocado will ripen fast, so if left for more than a day it will start to go brown.
Grab and Go: Make recipe as directed, but keep cherry tomatoes whole, put dressing in a separate resealable container, and store in the refrigerator. When you are ready to eat, drizzle dressing over salad and enjoy.
meal plan 2
55
Snacks
Serves 1
1500
2000
2500
Tropical Smoothie 1
recipe below
recipe below
recipe below
Warm Chocolate Steamer
recipe below
recipe below
recipe below
Dried apricots
/ / / / / / / /
¼ cup (63 g)
¼ cup (63 g)
Orange
1 (96 g)
/ / / / / / / /
/ / / / / / / /
Raspberries
/ / / / / / / /
/ / / / / / / /
½ cup (63 g)
Air-Popped Popcorn (page 287)
/ / / / / / / /
2 cups
2 cups
Sugar snap peas
/ / / / / / / /
/ / / / / / / /
1 cup (63 g)
Toasted whole grain bread
/ / / / / / / /
/ / / / / / / /
1 slice (29 g)
Cashew butter
/ / / / / / / /
/ / / / / / / /
1½ tsp
Tropical Smoothie 1
Serves 1
1500
2000
2500
Banana
1 large (150 g)
1 (115 g)
1 (115 g)
Strawberries, fresh or frozen
½ cup (110 g)
¹/₃ cup (74 g)
1 cup (221 g)
Papaya, fresh or frozen
/ / / / / / / /
½ cup (70 g)
½ cup (70 g)
Wheat germ
3 Tbsp
3 Tbsp
2 Tbsp
Oat bran
/ / / / / / / /
/ / / / / / / /
2 Tbsp
Kefir
¹/₃