Personal
Car Stuff
Extras
DAY 11 (WEDNESDAY)
BREAKFAST
KALE AND BANANA SMOOTHIE
Makes 1 serving
If you made smoothie packs in advance, the kale and banana should be in a ziploc bag in the freezer, labeled, Wednesday, Week 2, Breakfast.
½ bunch kale leaves, ribs and stems removed
1 large ripe banana, peeled and frozen
1 cup unsweetened almond milk
1 tablespoon almond butter
¼ teaspoon vanilla extract
Add all ingredients to a blender and puree until smooth.
295 calories, 13.2 g fat (0.8 g saturated fat), 43 g carbohydrate (9.5 g fiber, 17.9 g sugar), 10 g protein, 226 mg sodium, 0 mg cholesterol
PREP
As soon as you’ve made your breakfast smoothie, use the same blender (you don’t even need to wash it!) to make the Banana Avocado Pudding (recipe below) for today’s snack. Store the pudding in an airtight jar or canister, and refrigerate it until you’re ready to eat.
LUNCH
NOMAYO TUNA SALAD IN ROMAINE CUPS
Makes 1 serving
1 5oz can tuna in water, drained
1 tablespoon olive oil
1 teaspoon dijon mustard
1 hard boiled egg for women; 2 hard boiled eggs for men, finely chopped
1/2 stalk celery, minced
kosher salt and freshly ground pepper
4 large romaine leaves
1 teaspoon chopped parsley
Combine first six ingredients in a small mixing bowl and mix with a fork until combined. Fill 46 large romaine leaves with tuna salad and sprinkle with parsley.
If you're packing lunch to go: Prepare the tuna salad in the morning, mixing in the parsley, then store in a small tupperware container. Pack romaine leaves separately in a larger tupperware or ziploc bag. Refrigerate until lunch time, then spoon the tuna salad into the romaine leaves when you're ready to eat.
352 calories, 20.2 g fat (4.6 g saturated fat), 3.6 g carbohydrate (1.7 g fiber, 0.2 g sugars), 39.4 g protein, 739 mg sodium, 244 mg cholesterol
SNACK
BANANA AVOCADO PUDDING
Makes 1 serving
If you made smoothie packs in advance, the banana and avocado will be in a ziploc bag in the freezer, labeled, Wednesday, Week 2, Snack.
1 banana, peeled and frozen
1/4 avocado (leftover from Tuesday’s dinner)
1 cup unsweetened almond milk
¼ teaspoon vanilla extract
Add all ingredients to a blender and puree until smooth
If you’re packing this snack togo: Blend everything together in the morning, then transfer to an airtight container. Refrigerate until you’re ready to drink.
218 calories, 10.6 g fat (1.1 g saturated fat), 32.7 g carbohydrate (7 g fiber, 14.6 g sugars), 3.1 g protein, 182 mg sodium, 0 mg cholesterol
DINNER
SNAP PEA SALAD WITH FETA, RADISH, AND HARDBOILED EGG
Makes 2 servings
You’ll eat half of this salad with a hard boiled egg for dinner tonight and use the rest in a quinoa and arugula salad for lunch on Friday.
2 cups snap peas, trimmed
¼ teaspoon kosher salt
juice of 1 lemon
1 bunch radishes, washed, trimmed, and thinly sliced
1 ounce feta, crumbled
10 mint leaves, thinly sliced in ribbons
juice of 1/2 lemon
1 hard boiled egg for women; 2 hard boiled eggs for men, thinly sliced
2 teaspoons olive oil
2 cups arugula
freshly ground pepper
In a large skillet with a lid, boil ½ cup water and ¼ teaspoon kosher salt. Add snap peas, lower heat to a simmer, cover, and cook 23 minutes until snap peas are cooked al dente. As the snap peas cook, fill a medium mixing bowl with 1 ½ cups ice and 1 ½ cups water. When snap peas are cooked, drain them in a mesh strainer. Plunge the hot snap peas into the ice water to shock them.
Let them sit in the ice water for a minute, then drain and air dry. Combine snap peas, radishes, feta, and mint in a medium mixing bowl and toss together. Transfer half of the salad to a medium airtight container and refrigerate (you’ll eat this for lunch on Friday).
Meanwhile, make vinaigrette: Add lemon juice to a medium mixing bowl with a pinch of salt.
Slowly drizzle in the olive oil while whisking vigorously. Continue to whisk for 30 seconds after all of the olive oil has been incorporated. Pour vinaigrette over the snap pea mixture in the mixing bowl, season with freshly ground pepper, add arugula, and toss. Serve with the sliced hardboiled egg on top.
310 calories, 20.3 g fat (7.1 g saturated fat), 17.8 g carbohydrate (6.3 g fiber, 8.1 g sugars), 13.2 g protein, 571 mg sodium, 211 mg cholesterol
NIGHTTIME SNACK
CHOCOLATE
2 squares (1 ounce) dark chocolate.
105 calories, 9 g fat (5.5 g saturated fat), 4 g carbohydrate (1.5 g fiber, 2.5 g sugars), 2 g protein, 10 mg sodium, 0 mg cholesterol
DAY 11 (WEDNESDAY) TOTAL NUTRITIONAL INFORMATION
1,279 calories, 73.3 g fat (18.9 g saturated fat), 101.1 g carbohydrate (26 g fiber, 43.4 g sugars), 67.7 g protein, 1,729 mg sodium, 455 mg cholesterol
PREP
Defrost cod for tomorrow’s dinner and the leftover chili for tomorrow’s lunch by taking both out of the freezer and putting them in the fridge.
Cut 2 medium carrots into matchsticks for lunch tomorrow.
