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DAY 9 (MONDAY)
BREAKFAST
SWEET AND SAVORY APPLE OMELET
Makes 1 serving
1 tablespoon olive oil
1 medium apple, thinly sliced
2 large eggs for women; 3 large eggs for men
¼ teaspoon vanilla extract
1/8 teaspoon kosher salt
Heat olive oil in a medium nonstick skillet over medium heat, then add the apple slices and cook until soft, about 4 minutes. Meanwhile, crack the eggs into a small mixing bowl with vanilla extract, kosher salt and ½ teaspoon water, and beat with a fork until thoroughly combined.
Spread the apples evenly on the bottom of the nonstick skillet, then add the eggs. Turn the heat to low and cook 3 minutes, until the bottom of the omelet is set and the top is only slightly liquidy.
Carefully flip the omelet and cook 1 minute.
Serve omelet with the other half of the apple, sliced.
347 calories, 23.6 g fat (5.2 g saturated fat), 22.8 g carbohydrate (5 g fiber, 16.4 g sugars), 13.6 g protein, 421 mg sodium, 372 mg cholesterol
PREP
If you need to pack your lunch and snack to go, do it this morning:
Assemble collard wraps and store them in an airtight container in the fridge until you’re ready to eat.
Also, pack blackberries and greek yogurt in a small airtight container for today’s snack, and refrigerate until you’re ready to eat.
LUNCH
RAW COLLARD WRAPS WITH TURKEY MEATBALLS, AVOCADO, AND DIJON
Makes 1 serving
3 large collard green leaves, washed, dried stems removed
3 turkey meatballs (leftover from Saturday’s dinner)
¼ avocado, thinly sliced
1 large beefsteak tomato, thinly sliced
2 teaspoons dijon mustard
Lay collard green leaves flat on a cutting board, and top each one with a turkey meatball. Mash each meatball with a fork until it’s about ¼inch thick, then top each mashed meatball with equal amounts of avocado, tomato, and mustard. Roll up each leaf and transfer to a plate to serve.
If you’re packing lunch togo: Prepare the wraps in the morning, then store them in a tupperware container in the fridge until you’re ready to eat.
346 calories, 17.9 g fat (4.2 g saturated fat), 18.2 g carbohydrate (5.3 g fiber, 3.5 g sugars), 26.9 g protein, 349 mg sodium, 172 mg cholesterol
SNACK
BLACKBERRIES WITH YOGURT
½ cup blackberries with ½ cup greek yogurt.
98 calories, 0.3 g fat (0 g saturated fat), 13.7 g carbohydrate (3.8 g fiber, 9.5 g sugars), 12 g protein, 58 mg sodium, 5 mg cholesterol
DINNER
FRIED QUINOA WITH SNAP PEAS, MUSHROOMS, AND SCRAMBLED EGGS
Serves 1
2 scallions, greens and whites divided
1 tablespoon extra virgin olive oil, divided
1 cup snap peas, trimmed and cut in 1inch pieces
1/8 teaspoon kosher salt
freshly ground pepper
1 clove garlic, minced
1 shallot, minced
1 cup cremini mushrooms, thinly sliced
1 large egg for women; 2 large eggs for men
1 teaspoon apple cider vinegar
½ cup Big Batch Cooked Quinoa (recipe below)
1 teaspoon tamari
Thinly slice scallion whites, and cut scallion greens into ½inch pieces.
In a large skillet, heat 1 teaspoon olive oil, then add snap peas. Cook 12 minutes, shaking the pan occasionally, until the snap peas are slightly blistered and getting soft. Transfer snap peas to a bowl and set aside. Wipe out the pan, discarding any remaining water.
Return skillet to medium heat and add 1 teaspoon oil. When oil is hot, add the scallions whites, garlic, and shallot, and cook until starting to soften, about 30 seconds. Add mushrooms, scallions greens, and 1 tablespoon water and cook an additional 2 minutes, shaking the vegetables around the pan occasionally, until mushrooms are soft and the scallion greens are wilted.
Meanwhile, crack the egg into a small mixing bowl, with kosher salt, freshly ground pepper, and ¼ teaspoon water and a pinch of salt, and whisk vigorously until the white and the yolk are thoroughly combined. In a medium nonstick skillet, heat 1 teaspoon olive oil over medium heat.
Add egg and scramble it by moving the raw egg around the pan with a rubber spatula for about a minute, scraping the bottom of the pan as the egg cooks. When egg is cooked, remove the pan from the heat.
When mushrooms are cooked, add vinegar and scrape any browned bits off the bottom of the pan. Add quinoa, snap peas, tamari, and scrambled egg and toss together until the egg is broken up and the mixture is heated through.
423 calories, 17.5 g fat (1.8 g saturated fat), 55.8 g carbohydrate (7 g fiber, 3.2 g sugars), 14.1 g protein, 923 mg sodium, 0 mg cholesterol
BIG BATCH COOKED QUINOA
Makes 1 cup (2 servings)
Use half of the quinoa for tonight’s dinner and save the rest for lunch on Friday.
1 teaspoon extra virgin olive oil
1/3 cup dry quinoa, rinsed and drained
1 cup water
1/4 teaspoon kosher salt
In a small saucepan with a lid, heat 1 teaspoon olive oil over medium heat. Add quinoa and cook, stirring constantly with a wooden spoon, for about a minute, until quinoa is completely dry and slightly toasted.
Add water and salt, and bring the mixture to a boil over high heat. Lower heat to the lowest setting and cook, covered, for 15 minutes. After 15 minutes, remove the pan from the heat and let it stand, covered, for 5 minutes. Remove the lid and fluff the quinoa with a fork.
Let quinoa cool completely before storing leftovers in an airtight container in the fridge for up to 5 days.
NIGHTTIME SNACK
PEAR WITH ALMOND BUTTER
1 pear, thinly sliced and drizzled with 2 teaspoons almond butter
164 calories, 6.7 g fat (0.3 g saturated fat), 27 g carbohydrate (5 g fiber, 17.7 g sugar), 3.7 g protein, 0 mg sodium, 0 mg cholesterol
DAY 9 (MONDAY) TOTAL NUTRITIONAL INFORMATION
1,389 calories, 65 g fat (10.6 g saturated fat), 140.5 g carbohydrate (27.6 g fiber, 51.3 g sugars), 74.3 g protein, 2,053 mg sodium, 549 mg cholesterol
PREP
Defrost shrimp 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 Arugula Salad with Eggplant, Avocado, Feta and Chickpeas for tomorrow’s lunch, keeping the vinaigrette separate from the salad.
Also, slice 1 medium red bell pepper and store it in an airtight container or ziploc bag along with a side of hummus for tomorrow’s snack.
