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DAY 14 (SATURDAY)
BREAKFAST
SCALLION AND FETA OMELET
Makes 1 serving
4 scallions, whites and greens separated
2 teaspoons olive oil
1 ounce feta cheese, crumbled
2 large eggs for women; 3 large eggs for men
1/8 teaspoon kosher salt
freshly ground pepper
Thinly slice scallion whites, and cut greens into 1inch pieces. Heat olive oil in a medium nonstick skillet over medium heat. Add scallion whites and a pinch of salt and cook until scallions are softened, about 2 minutes.
Meanwhile, crack the eggs into a small mixing bowl with kosher salt, freshly ground pepper and ½ teaspoon water, and beat with a fork until thoroughly combined. Pour the egg into the skillet sprinkle the cheese on top, then turn the heat to low and cook 1 minute, until the bottom of the omelet is set and the top is only slightly liquidy.
Carefully flip the omelet and cook 1 minute. Transfer to a serving plate.
318 calories, 24.7 g fat (8.7 g saturated fat), 6.4 g carbohydrate (1.6 g fiber, 1.8 g sugars), 17.7 g protein, 747 mg sodium, 397 mg cholesterol
PREP
After you’ve eaten breakfast, marinate your chicken for tonight’s dinner (recipe below).
LUNCH
PORTOBELLO MUSHROOM CAPS WITH FETA, TOMATO, AND MINT
Makes 1 serving
1 tablespoon plus one teaspoon olive oil, divided
3 large portobello mushroom caps
1/8 teaspoon kosher salt
freshly ground pepper
1 ½ ounces feta cheese, crumbled
1 medium shallot, peeled and cut in ¼ inch rings
1 large beefsteak tomato, cut into 6 slices
juice of ½ lemon
5 mint leaves, sliced in thin ribbons
Heat 1 tablespoon olive oil in a large skillet over medium heat. When the oil is hot, place the mushroom caps, tops down, in the skillet, and season with salt and pepper. Cook 3 minutes, then flip, cover the skillet and cook an additional 2 minutes. Transfer mushroom caps to a plate.
Heat the remaining teaspoon olive oil over medium heat in the skillet, then add the minced shallots and cook until softened, about 1 minute. Add tomato slices to the pan in an even layer, and cook 2 minutes, then flip and cook an additional minute. Add lemon juice and mint, toss everything together just to combine, then remove the pan from the heat.
To assemble mushroom stacks, lay the mushroom caps on a plate and layer a slice of feta, a slice of tomato, another slice of feta, and another slice of tomato on each cap.
398 calories, 26 g fat (6.6 g saturated fat), 27.3 g carbohydrate (8.3 g fiber, 3.7 g sugars), 19.8 g protein, 650 mg sodium, 25.2 mg cholesterol
SNACK
APPLE WITH ALMOND BUTTER
Slice 1 apple and serve with 1 tablespoon raw, unsalted almond butter.
175 calories, 8.5 g fat (0.5 g saturated fat), 25 g carbohydrate (8.3 g fiber, 3.7 g sugars), 19.8 g protein, 650 mg sodium, 25.2 mg cholesterol
DINNER
CHICKEN, SNAP PEA, AND MUSHROOM STIRFRY
Makes 1 serving
4 ounces raw, skinless chicken breast for women; 6 ounces for men, cut into bitesized pieces
1 tablespoon tamari, divided
1 teaspoon honey
juice of 1 lime, divided
1 tablespoon extra virgin olive oil, divided
1 clove garlic, minced
1 portobello mushroom cap, thinly sliced
1 medium red bell pepper, thinly sliced
1 medium carrot, thinly sliced
6 heads baby bok choy, sliced into ½inch strips
In the morning or afternoon: Toss diced chicken breast with 1 teaspoon tamari, 1 teaspoon olive oil, honey, and the juice of ½ a lime. Marinate in a ziploc bag in the refrigerator for at least 3 and up to 12 hours.
Heat 1 teaspoon olive oil in a large skillet over medium heat. Remove chicken from the marinade and pat dry with paper towels. Add chicken to the pan and cook, stirring often, until cooked through, 57 minutes.
Transfer cooked chicken to a plate. Heat the remaining tablespoon of oil in the skillet over medium heat, add garlic and cook until fragrant, about 1 minute. Add snap peas, mushroom, bell pepper, a pinch of kosher salt and 1 tablespoon water and cook, stirring often, until mushrooms are soft and snap peas and bell pepper strips are cooked al dente, 34 minutes.
Add bok choy, tamari, and the cooked chicken breast back to the pan and toss together. Cook just until the bok choy starts to wilt, about 2 minutes. Add the juice of the remaining ½ lime, toss, and remove from heat. Serve immediately.
377 calories, 18.4 g fat (2.7 g saturated fat), 27.4 g carbohydrate (10.7 g fiber, 9.1 g sugars), 39.9 g protein, 699 mg sodium 70 mg cholesterol
NIGHT 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 14 (SATURDAY) NUTRITION INFORMATION
1,373 calories, 86.6 g fat (24 g saturated fat), 90 g carbohydrate (28.6 g fiber, 34.1 g sugars), 84.4 g protein, 2,106 mg sodium, 492 mg cholesterol
