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DAY 2 (MONDAY)
BREAKFAST
OVERNIGHT OATS WITH BLUEBERRIES AND CHIA SEEDS
Makes 1 serving
You need to prep these oats the night before.
½ cup glutenfree rolled oats
½ cup unsweetened almond milk
½ cup nonfat Greek yogurt
1 tablespoon chia seeds
1 teaspoon honey
½ cup blueberries
Mix all ingredients until thoroughly combined. Store in an airtight container and refrigerate for at least 6 hours and up to 24 hours.
350 calories, 9.3 g fat (1 g saturated fat), 53.4 g carbohydrate (11.5 g fiber, 18.3 g sugars), 20.5g protein, 151.9 mg sodium, 5 mg cholesterol
PREP
If you need to pack lunch and your snack to go, assemble them after breakfast. Pack the vinaigrette (which you made last night) separately from the lunch salad. (More instructions below)
LUNCH
KALE, CHICKPEA, AND FENNEL SALAD WITH ORANGE VINAIGRETTE
Makes 1 serving
Pack this in the morning keeping the vinaigrette in a separate container. Refrigerate until you’re ready to eat, then toss the salad with the vinaigrette.
1 cup Big Batch Steamed Kale (leftover from Sunday’s dinner)
¼ cup canned chickpeas, rinsed and drained
1 cup thinly shaved fennel (about ½ large bulb, save the rest for Wednesday’s dinner)
½ cup Big Batch Cooked Quinoa (leftover from Sunday’s dinner)
2 tablespoons Big Batch Orange Vinaigrette (leftover from Sunday’s dinner)
1 oz shaved Parmesan
56 mint leaves, finely chopped
freshly ground pepper
Combine kale, chickpeas fennel, and quinoa in a medium mixing bowl and toss with the orange vinaigrette; be sure to coat everything evenly. Add mint and parmesan, saving just a little bit of both for garnish, and toss gently, just to combine. Transfer to a plate or bowl, and garnish with the remaining parmesan and mint, plus freshly ground pepper, to taste.
If you’re packing lunch to go: Combine all ingredients except the vinaigrette in a large airtight container; pack the vinaigrette in a small container separately. Refrigerate until you’re ready to eat and pour the vinaigrette over the salad at lunch time.
398 calories, 15.1 g fat (6.2 g saturated fat), 45.7 g carbohydrate (10 g dietary fiber, 2.7 g sugars), 22.1 g protein, 1,246 mg sodium, 22.4 mg cholesterol
SNACK
SLICED TOMATO WITH BASIL, FETA, AND BALSAMIC
Makes 1 serving
Pack this in the morning (it’s OK to drizzle the balsamic on ahead of time) and refrigerate until you’re ready to eat.
Cut 1 large beefsteak tomato into thick slices or wedges, and serve with 1 ounce thinly shaved feta, and 4 thinly sliced basil leaves. Drizzle with 1 teaspoon balsamic vinegar.
If you’re packing your snack to go: Toss everything together in the morning then pack it in a small container and refrigerate until you’re ready to eat.
129 calories, 6.1 g fat (4.2 g saturated fat), 12 g carbohydrate (2.2 g fiber, 6 g sugars), 6.2 g protein, 358 mg sodium, 25.2 mg cholesterol
DINNER
NAPA CABBAGE WRAPS WITH CHICKEN, TOMATO, MANGO AND AVOCADO IN LIMEBASIL VINAIGRETTE
Makes 1 serving
For this recipe you will use leftover chicken that you made Sunday; you’ll make a lime vinaigrette to use now and later in the challenge. Be sure to store the leftover avocado.
4 ounces Big Batch Roast Chicken Breasts for women; 6 ounces for men (leftover from
Sunday’s dinner)
¼ small mango, cut into ¼inch cubes
¼ avocado*, cut into ¼inch cubes
1 large beefsteak tomato, cut into ¼inch cubes
2 tablespoons Big Batch Lime Vinaigrette (recipe below)
6 large basil leaves, thinly sliced into ribbons
4 large Napa cabbage leaves (use the outermost leaves of 1 head)
*To store the remaining ¾ avocado, keep the pit intact inside the avocado and wrap tightly with plastic wrap, so that there are no air pockets.
While chicken is still refrigeratorcold, cut the meat into 1/2inch cubes (4 ounces should be about 1/2 cup of cubes; 6 ounces should be about 3/4 cup. Transfer the cubed chicken to a medium mixing bowl and add the mango, avocado, tomato and vinaigrette. Season to taste with freshly ground pepper, and toss so that everything is evenly coated in dressing. Add basil ribbons and toss, gently, just to evenly incorporate the basil.
Divide the chicken mixture evenly among the cabbage leaves.
370 calories, 19.3 g fat (3 g saturated fat), 21.7 g carbohydrate (5.9 g fiber, 12 g sugars), 29.7 g protein, 98 mg sodium, 70.2 mg cholesterol
BIG BATCH LIME VINAIGRETTE
Makes 1/3 cup
You’ll use 2 tablespoons of the vinaigrette for dinner tonight. Save the rest for lunch on Tuesday and lunch on Wednesday.
juice of 2 limes, strained a(bout 1/4 cup)
½ teaspoon kosher salt
1 teaspoon honey
¼ cup olive oil
In a small mixing bowl, combine lime juice, salt, and honey. Slowly drizzle in the olive oil while vigorously whisking the mixture with a small whisk. Whisk for an additional 30 seconds after all of the oil has been added.
Vinaigrette will keep up to 5 days, refrigerated in an airtight container.
NIGHTTIME SNACK
CLEMENTINES
2 clementines (if you can’t find clementines, substitute 1 navel orange or 1 tangerine).
70 calories, 0 g fat (0 g saturated fat), 18 g carbohydrate (2 g fiber, 14 g sugars), 2 g protein, 2 mg sodium, 0 mg cholesterol
DAY 2 (MONDAY) TOTAL NUTRITIONAL INFORMATION
1,317 calories, 49.8 g fat (14.4 g saturated fat), 150.8 g carbohydrate (31.6 g fiber, 53 g sugars), 80.5 g protein, 1,855.9 mg sodium, 123 mg cholesterol
PREP
If you need to pack tomorrow’s lunch and snack togo, you can do it now or in the morning:
Assemble the Asian Chicken Salad (recipe below) in one container. Pack the vinaigrette and avocado in separate containers.
