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DAY 4 (WEDNESDAY)
BREAKFAST
SCALLION AND FETA OMELET
Makes 1 serving
2 teaspoons olive oil
4 scallions, whites and greens separated
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 non-stick skillet over medium heat. Add scallion whites and a pinch of salt and cook until scallions are softened, about 2 minutes. Add scallion greens and cook until soft, about one minute.
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
Before you leave home, prepare the Mango Banana Smoothie (recipe below) for today’s snack. Pack it in an airtight jar or canister, and refrigerate until you’re ready to drink it.
LUNCH
GREEKSTYLE SALAD WITH LENTILS AND LIME VINAIGRETTE
Makes 1 serving
½ cup Big Batch Cooked Lentils, cold (leftover from Tuesday’s dinner)
1 medium red bell pepper, cut into rough ½inch pieces
½ medium seedless cucumber, cut into rough ½inch pieces
1 ounce feta, crumbled (about 2 tablespoons)
1 tablespoon Big Batch Lime Vinaigrette
1 tablespoon chopped parsley
2 cups raw spinach, washed and dried
In a medium mixing bowl, combine all ingredients except the parsley, and toss to combine.
Make sure everything is evenly coated with dressing and that the lentils are spread throughout the vegetable mixture. Transfer to a bowl and sprinkle with parsley, to serve.
If you’re packing lunch togo: 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.
271 calories, 11.3 g fat (5 g saturated fat), 34.9 g carbohydrate (12.8 g fiber, 7.5 g sugar), 16.1 g protein, 90 mg sodium, 25.2 mg cholesterol
SNACK
MANGO, BANANA, AND ALMOND MILK SMOOTHIE WITH CHIA SEEDS
Makes 1 serving
If you made smoothie packs in advance, the mango and banana will be in a ziploc bag in the freezer, labeled Wednesday, Week 1, Snack.
¼ mango, peeled, then frozen
½ banana, peeled, then frozen
1 cup unsweetened almond milk
2 teaspoons chia seeds
¼ teaspoon vanilla extract
Cut the banana and mango into large chunks then add all ingredients to a high speed blender and puree until smooth (about 1 minute).
If you’re packing this snack togo: Blend everything together in the morning, then transfer to a thermos, mason jar, or any other portable, airtight container that you can drink out of.
Refrigerate until you’re ready to drink.
257 calories, 12.7 g fat (1.1 g saturated fat), 37.5 g carbohydrate (14.8 g fiber, 16.3 g sugars), 7.7 g protein, 183 mg sodium, 0 mg cholesterol
DINNER
ROASTED CHICKEN BREAST WITH ROASTED FENNEL AND SPINACH
Makes 1 serving
½ recipe Big Batch Roasted Fennel (recipe below)
1/8 teaspoon kosher salt
freshly ground pepper
4 ounces Big Batch Roast Chicken Breasts for women; 6 ounces for men (leftover from
Sunday’s dinner)
2 cups spinach, rinsed and dried
Five minutes before the fennel is finished roasting (recipe below), add the chicken breast to the baking sheet to reheat it.
Put spinach in a medium mixing bowl and add half of the fennel (you’ll save the other half for lunch tomorrow) as soon as they come out of the oven, so that the heat from the vegetables wilts and partially cooks the spinach. Toss everything together to combine. Serve warm, with the reheated chicken breast.
381 calories, 15.4 g fat (2.4 g saturated fat), 32.9 g carbohydrate (13.8 g fiber, 1.6 g sugar), 32.5 g protein, 798 mg sodium, 70 mg cholesterol
BIG BATCH ROASTED FENNEL
Makes 2 Servings
For this recipe, you’re roasting one whole head of fennel, plus another raw half head that’s leftover from lunch on Monday. Eat half of the roasted fennel now and save half for lunch on Thursday.
1 ½ large heads fennel
1 tablespoon olive oil
1/8 teaspoon kosher salt
freshly ground pepper
Preheat oven to 425°F. Cut fennel lengthwise into wedges roughly ¼inch thick, keeping the root intact (this will help the fennel stay together). On a large rimmed baking sheet lined with parchment paper, toss together fennel, olive oil, kosher salt and some freshly ground pepper.
Roast 3540 minutes, until fennel is soft and slightly browned, turning halfway through cooking.
NIGHTTIME SNACK
DATES STUFFED WITH ALMONDS
2 pitted medjool dates, each stuffed with one almond.
152 calories, 2.8 g fat (0.2 g saturated fat), 31.2 g carbohydrate (3.6 g fiber, 25.2 g sugars), 2.2 g protein, 10 mg sodium, 0 mg cholesterol
DAY 4 (WEDNESDAY) TOTAL NUTRITIONAL INFORMATION
1,378 calories, 66.9 g fat (17.4 g saturated fat), 142.9 g carbohydrate (46.6 g fiber, 52.4 g sugars), 76.2 g protein, 2,428 mg sodium, 493 mg cholesterol
PREP
Defrost salmon for tomorrow’s dinner by taking it out of the freezer and putting it in the fridge.
If you need to pack tomorrow’s lunch and snack togo, you can do it now or in the morning:
Assemble the Chickpea, Fennel, and Blueberry Salad for tomorrow’s lunch (recipe below) and store it in an airtight container in the fridge. Peel and cut carrot’s for tomorrow’s snack, and store them in an airtight container or ziploc bag in the fridge with a side of hummus.
