Always Hungry? Supplemental Materials

Copyright © 2016 by David S. Ludwig, MD, PhD

1 Appendix 2 S IMPLIFIED MEAL PLAN

• This alternative meal plan is intended to shorten and simplify meal preparation during all phases of the program with exten- sive use of leftovers and items made ahead of time. The plan is designed for one person, but can be adjusted for families of any size. To serve one person, make a full recipe (unless otherwise noted) and store reserved portions to be used in subsequent meals as directed in the prep notes. • The plan includes fi ve three-day “blocks” featuring differ- ent main foods (such as chicken, seafood, beef, or tofu). The blocks can be chosen in any order preferred. Each block indi- cates how to prepare the meals for Phase 1, and how to modify them appropriately for Phases 2 and 3. • Phase 3 meal variations typically include processed carbohy- drate options. Consume these processed carbohydrates only as tolerated, generally aiming for no more than two servings a day (see page 204). • The fi rst lunch in each block may be replaced with leftovers from previous meals. • Casseroles like Shepherd’s Pie and Cabbage Casserole were not incorporated but could be made ahead, frozen, and inter- spersed within any meal block as desired. • Adapt this plan according to your needs. Many breakfasts don’t use leftovers or require you to reserve a portion for a future meal. These meals are easily substituted for options from the main meal plan.

29 BLOCK ONE: CHICKEN Prep Day Breakfast (Day 1) Breakfast (Day 2) Breakfast (Day 3) Make Sauces: Huevos Rancheros Power Shake Spinach Omelet Ranchero Sauce* Fry 2 eggs plus 1 egg Phase 1 Power Shake Heat 2 teaspoons olive oil (page 272) white in 1 teaspoon olive (page 220) in a skillet. Whisk 2 eggs Basic Mayonnaise* oil. Top with ½ cup Ran- For Phases 2 and 3: Use plus 1 egg white. Add 1 (page 259) chero Sauce (page 272), Phase 2 Peanut Butter cup baby spinach leaves, Mustard Vinaigrette* 2 tablespoons shredded Banana Power Shake (page salt, and pepper. Pour into (page 264) cheddar cheese. Serve with 221). the pan. Top with 3 table- 1 cup raspberries and ½ spoons shredded cheddar Lemon Olive Oil Prep: Assemble and pack cup plain whole-milk Greek cheese. Fold over and cook D r e s s i n g * ( p a g e 2 6 9 ) today’s snacks. yogurt. until done. Serve with 1 Make Snacks: For Phase 2: Reduce oil cup fresh fruit and ½ cup Trail Mix (page 291) to 1 teaspoon, eggs to 2, plain whole-milk Greek yogurt. Basic Hummus* and cheese to 1 T. Add ¹/³ (page 290) or add cup cooked quinoa; add For Phase 2: Reduce oil pre-made hummus to 1 teaspoon honey to the to 1 teaspoon, eggs to 2, shipping list yogurt. and cheese to 1 to 2 table- Make Recipe For Phase 3: Serve as spoons; add 1 medium Ingredients: Phase 2 but replace quinoa tomato, diced, and ¹/³ cup R o a s t 1 t a b l e s p o o n with toast or tortilla. cooked quinoa; add 1 tea- walnuts (see chart, Prep: Assemble and pack spoon honey to the yogurt. page 319), Roast- today’s snacks. For Phase 3: Serve as ing Nuts and Seeds Phase 2 but replace quinoa for Day 2 Lunch: with toast or tortilla. Chicken Salad Prep: Assemble and pack Make Mozzarella, today’s snacks. Tomato, and Chick- Snack Snack Snack pea Salad or (Phase ¹ 2) Cobb Salad for ¼ cup Trail Mix (page 291) About /³ cup B a s i c Hum- Small apple with 1 ounce Day 1 Lunch mus (page 290) with cheese or 2 tablespoons Optional: 6 ounces Veggies peanut butter Crumbled Tempeh Lunch Lunch Lunch (page 244) for Day 3 Additional Cooking Mozzarella, Tomato, and Chicken Salad Ranchero Chicken Bake Prep Chickpea Salad Chicken Salad with Grapes (from previous night’s 1 medium tomato, and Walnuts* (page 252) dinner) chopped; ½ cup cooked For Phases 2 and 3: Use garbanzo beans (chick- Phases 2 and 3 Variation peas), drained and rinsed; with ½ cup cooked quinoa 3 ounces fresh mozzarella; in place of chickpeas. 1 cup lettuce; 2 table- spoons Mustard Vinai- grette (page 264); salt and pepper, Optional: Add 2 ounces canned sardines. For Phases 2 and 3: Serve Cobb Salad * (page 255) with 1 cup berries or other seasonal fruit. Snack Snack Snack

Cold-Cut Lettuce Boats ¼ cup Trail Mix (page 291) About ¹/³ cup Hummus (page 294) with sauce of (page 290) with veggies your choice BLOCK ONE: CHICKEN Dinner Dinner Dinner Creamy Caulifl ower Soup, Herb-Roasted Soup & Ranchero Chicken Marinara Primavera & Soup* (page 280) for Chicken Thighs and Bake Salad Days 1 and 2 Dinner Vegetables Creamy Caulifl ower Soup Marinara Primavera** Additional Prep For Creamy Caulifl ower Soup* (from previous night’s (page 234, using 5 to 6 Phase 2: (page 280); Herb-Roasted dinner) garnished with 1 ounces boneless, skinless ½ cup (dry) brown Chicken Thighs (page 241): tablespoon heavy cream; chicken from Day 1 Dinner rice (page 317— Bake about ½ lb bone-in, Ranchero Chicken Bake: instead of tempeh); Guide to Cooking skin-on, and 1 ½ pounds Layer 2 cups (packed) 1 to 2 cups salad greens Whole Grains) boneless, skinless. Put spinach, chicken (using 10 with ¼ cup chopped raw herbs (¼ the amount) to 12 ounces boneless, skin- ½ cup (dry) quinoa veggies and 1 tablespoon only on bone-in thighs, less chicken from previous (page 317—Guide Mustard Vinaigrette (page and salt on all. Serve night’s dinner), 1 cup black to Cooking Whole 264) herbed, bone-in, skin-on beans, ²/ cup Ranchero Grains ³ Dessert for tonight; store boneless, Sauce (page 272), and skinless to use in Days 2 ¼ cup shredded cheddar 1 cup fresh fruit and 3 lunches and din- cheese in an ovenproof dish. Optional Additional Cook- ners); 1 to 2 cups, broccoli Bake at 350ºF until cheese ing Prep: and carrots, blanched melts and spinach wilts. Make ½ recipe Marinara (page 313—Guide to (Makes 2 servings—serve Primavera instead of ¼ Cooking Vegetables) with one tonight and pack the recipe. Use chicken (from 1 to 2 tablespoons Lemon second for lunch tomorrow.) Day 1 Dinner), as noted Olive Oil Dressing (page Top each serving with ½ above for one portion and 269) avocado, sliced, or ¼ cup 4 to 6 ounces Crumbled Dessert guacamole and 2 table- Tempeh (page 244) (from 1 cup fruit, ½ ounce spoons sour cream. prep day) or other protein square of chocolate Dessert of your choice for the other portion to serve for tomor- For Phase 2: Serve with ½ 1 ounce square of row’s lunch with salad. cup cooked brown rice, a chocolate squeeze of lemon on the For Phase 2: Add ½ cup For Phase 2: Serve over ½ vegetables, and 1 cup fruit cooked quinoa (¼ cup per cup cooked quinoa; serve 1 for dessert. serving) with the chicken, cup chai with 1 to 2 table- reduce toppings per serv- spoons soy milk or whole For Phase 3: Serve as in milk and 1 teaspoon honey Phase 2 or with brown or ing to ¼ avocado and 1 for dessert. white rice or pasta. tablespoon sour cream. For Phase 3: Same as For Phase 3: Serve over ½ Phase 2, but use 2 corn to 1 cup pasta. tortillas instead of brown rice and reduce cheese to 2 tablespoons total. Prep: Assemble tomorrow’s Prep: Pack tomorrow’s Prep: Pack tomorrow’s lunch—Chicken Salad lunch—leftover portion of lunch. with Grapes and Walnuts * Ranchero Chicken Bake. (page 252) using 4 to 5 ounces boneless, skinless chicken; store lettuce sepa- rately and add tomorrow before serving.

* To serve one person, make ½ recipe and store reserved portion to be used in subsequent meals as directed in prep notes ** To serve one person, make ¼ recipe BLOCK TWO: CHICKEN OR TOFU Prep Day Breakfast (Day 1) Breakfast (Day 2) Breakfast (Day 3) Make Sauces: Frittata with Fruit and Grain-Free Waffl es and Black Bean Tofu Hash Tartar Sauce* Yogurt Turkey Bacon Black Bean Tofu Hash** (page 261) using D r . Ludwig’s Favorite Frit- Grain-free Waffl es or Pan- (page 222). Top with 2 Basic Mayonnaise* tata* (page 225) (reserve cakes with Fruit Sauce ( p a g e tablespoons shredded (page 259) a slice for Day 2 Snack); 223): Make a full recipe of cheddar cheese, 1 to 2 ² Stir-Fry Sauce* 1 cup fruit, /³ cup plain waffl es and ¼ of the Fruit tablespoons sour cream, ½ (page 260) whole-milk Greek yogurt Sauce and Whipped Cream. avocado, sliced, or 5 table- Ginger-Soy Vinai- For Phase 2: Use Dr. Freeze remaining waffl es spoons guacamole. grette* (page 267) Ludwig’s Favorite Frittata for future meals. Serve 1 For Phase 2: Top with ¼ (Phase 2 Variation); serve waffl e with fruit sauce and 3 cup Ranchero Sauce ( p a g e Coconut Curry tablespoons Whipped Cream Sauce* (page 266) with ½ cup black beans 272), 3 tablespoons shred- and 1 tablespoon sour (page 230) or 1 tablespoon ded cheddar cheese, and 1 Chocolate Sauce* cream; reduce yogurt to 2 almond butter, and 1 slice tablespoon guacamole or a (page 289) tablespoons. turkey bacon. large slice of avocado. Serve Lemon Olive Oil For Phase 3: Serve as for F o r P h a s e 2 : Grain-free with 1 cup fresh fruit. Dressing ( p a g e 2 6 9 ) Phase 2 and drizzle honey Waffl es or Pancakes with For Phase 3: Serve as for Make Snacks: on yogurt. Fruit Sauce ( p a g e 2 2 3 ) P h a s e Phase 2, but reduce cheese Trail Mix (page 291) Prep: Pack today’s snacks. 2 Variations to 1 to 2 tablespoons and Roast 2 tablespoons F o r P h a s e 3 : Grain-free add 1 corn tortilla. peanuts (page Waffl es or Pancakes with Prep: Assemble and pack 319—Guide to Fruit Sauce ( p a g e 2 2 3 ) P h a s e today’s snacks. Roasting Nuts and 3 Variations seeds) for Day 2 Prep: Pack today’s snacks. Lunch lettuce Wrap Snack Snack Snack Make Recipe Ingredients: ¼ cup Trail Mix (page 291) Slice of Dr. Ludwig’s Favor- Cucumber Boats (page ite Frittata ( f r o m y e s t e r - 294) using about 6 table- Salmon or Tofu Salad (page 254) for Day 1 day’s breakfast) spoons Salmon or Tofu Salad (from prep day) in Lunch and Days 2 & place of turkey and feta 3 Snacks Coconut Cashew Lunch Lunch Lunch Clusters** (page Salmon Salad Lettuce Chicken Stir-Fry Let- Coconut Curry Chicken 284) Wrap tuce Wrap Lettuce Wrap Divide ¾ to 1 cup Salmon Divide a lunch-size por- Divide reserved portion or Tofu Salad (page 254) tion of Leftover Chicken or of Leftover Coconut Curry evenly among 3 or 4 large Tofu Stir-Fry (from previous Chicken or Tofu ( f r o m p r e - lettuce leaves, leaving night’s dinner) with ½ cup vious night’s dinner) evenly plenty of room to fold and shredded carrots and 2 among 3 or 4 large lettuce wrap each leaf around the tablespoons peanuts evenly leaves, add sprouts, leav- Optional: Chop veg- fi lling. Serve with an apple. among 3 or 4 large lettuce ing plenty of room to fold etables for Days 1 For Phase 2: Serve with ½ leaves, leaving plenty of and wrap each leaf around and 2 Dinners cup quinoa. room to fold and wrap each the fi lling. Serve with an Additional Prep For For Phase 3: Serve with leaf around the fi lling. Place orange. Phase 2: rye or other whole grain 2 tablespoons Ginger-Soy Optional: Add a squeeze Vinaigrette (page 267) in a Ranchero Sauce crackers. of lime or place 1 to 2 shallow container. Dip the (page 272) tablespoons Ginger-Soy wraps in the sauce. Serve Vinaigrette i n a s h a l l o w 1 cup (dry) brown with a tangerine. container. Dip the wraps in rice (page 317— For Phase 2: Use Brown the sauce. Guide to Cooking Rice Variation (from previ- Whole Grains) For Phase 2: Use Brown ous night‘s dinner). Rice Variation (from previ- ½ (dry) quinoa ous night’s dinner). (page 317—Guide to Cooking Whole Grain) BLOCK TWO: CHICKEN OR TOFU Lunch Lunch Lunch For Phase 3: Use Stir-Fry For Phase 3: Use Asian with Asian noodles (from noodles (from previous previous night’s dinner). night’s dinner). Toss with Instead of wrapping, lettuce and 1 tablespoon toss with lettuce and 1 Ginger-Soy Vinaigrette tablespoon Ginger-Soy or a squeeze of lime and Vinaigrette . sprouts. Snack Snack Snack Small apple with 1 ounce Cucumber Boats (page ¼ cup Trail Mix (page 291) cheese or 2 tablespoons 294) with about 6 table- peanut butter spoons Salmon or Tofu Salad (from prep day) in place of turkey and feta Dinner Dinner Dinner Chicken Stir-Fry Coconut Curry Chicken Mediterranean Chicken Chicken or Tofu Stir-Fry * Coconut Curry Shrimp*— Mediterranean Chicken or (page 230): Although Chicken or Tofu Variation Tofu * (page 245); 1 small you are making half the (page 248) (using reserved tomato, sliced, with ½ recipe of stir-fry, you will portion of chicken or tofu small cucumber, sliced, and be prepping extra chicken from previous night’s a few leaves of fresh basil for tomorrow. So, sauté dinner) topped with 1 tablespoon 1½ pounds boneless, skin- Dessert Lemon Olive Oil Dressing less chicken or extra-fi rm ½ cup strawberries with (page 269) tofu, then remove half the 2 tablespoons Chocolate Dessert chicken or tofu before add- Sauce (from prep day) ½ cup berries ing the Stir-Fry Sauce and vegetables, and set it aside For Phase 2: Serve with ½ For Phase 2: Use ½ the for tomorrow’s dinner. If cup brown rice. amount of feta, and serve using tofu, serve with ½ For Phase 3: Serve with with ½ cup cooked quinoa. cup edamame appetizer. Asian noodles. For Phase 3: Serve as for Dessert Phase 2 with 1 or 2 slices bread instead of quinoa. Coconut Cashew Clus- ters** (from prep day) For Phase 2: Make Chicken Stir-Fry using Brown Rice Variation. For Phase 3: Serve as for Phase 2 with Asian noo- dles instead of brown rice. Prep: Pack tomorrow’s Prep: Pack tomorrow’s Prep: Pack tomorrow’s lunch—Lettuce Wrap using lunch—Lettuce Wrap lunch—leftover portion reserved portion of Chicken using reserved portion of of Mediterranean Chicken Stir-Fry ; store lettuce, car- Coconut Curry Chicken (Phase 2 add ½ cup rots, peanuts (if using tofu, or Tofu (Phase 2: Add ¼ cooked quinoa . serve with ½ cup edamame cup brown rice) ; store instead of carrots and lettuce separately; pack peanuts), and Ginger- Soy an orange, sprouts, and Vinaigrette s e p a r a t e l y a n d optional dressing or lime assemble before eating; wedges. pack a tangerine.

* To serve one person, make ½ recipe and store reserved portion to be used in subsequent meals as directed in prep notes ** To serve one person, make ¼ recipe BLOCK THREE: STEAK OR TEMPEH Prep Day Breakfast (Day 1) Breakfast (Day 2) Breakfast (Day 3) Make Sauces: Smoked Salmon and Dill Black Bean Tofu Hash Power Shake Creamy Dill Sauce* Sauce Black Bean Tofu Hash* Phase 1 Power Shake (page 270) 3 ounces smoked salmon, (page 222) (store reserved (page 220) Mustard Vinaigrette* 1 ounce cheddar cheese, portion for tomorrow’s For Phases 2 and 3: Use (page 264) 1 medium tomato, sliced, lunch). Top with 2 table- Phase 2 Peanut Butter Blue Cheese Dress- and 1 small cucumber, spoons shredded cheddar Banana Power Shake (page ing* (page 263) sliced; top with 3½ table- cheese, 1 to 2 tablespoons 221). spoons Creamy Dill Sauce sour cream, ½ avocado, Creamy Lime-Cilantro Prep: Assemble and pack (page 270); 1 cup fresh sliced, or 5 tablespoons today’s snacks. Dressing* (page 271) blueberries or fruit of your guacamole. Stir-Fry Sauce choice For Phase 2: Top with ¼ (page 260) For Phase 2: Omit cheese cup Ranchero Sauce (page Make Snacks: and reduce dressing to 2 272), 3 tablespoons shred- Spicy Pumpkin tablespoons. Add ¼ cup ded cheddar cheese, and Seeds* (page 292) or yogurt drizzled with honey. 1 tablespoon guacamole Trail Mix* ( p a g e 2 9 1 ) For Phase 3: Serve as or a large slice of avocado. Make Recipes or for Phase 2, with 1 slice Serve with 1 cup fresh Recipe Ingredients: bread. fruit. Red Lentil Soup Prep: Assemble and pack For Phase 3: Serve as for (page 283) for Day today’s snacks. Phase 2, but reduce cheese 1 Lunch, and Day 3 to 1 to 2 tablespoons and Dinner, freeze addi- add 1 corn tortilla. tional portions for Prep: Assemble and pack future meals today’s snacks. Creamy Caulifl ower Snack Snack Snack Soup* (page 280) for Days 1 and 2 Dinner ¼ cup Spicy Pumpkin Cold-Cut Lettuce Boats ¼ cup Spicy Pumpkin Seeds (page 292) or Trail (page 294) with dressing Seeds (page 292) or Trail Mix (page 291) of your choice Mix (page 291) Lunch Lunch Lunch Soup and Salad Steak and Onions, Taco Salad Red Lentil Soup (from prep Vegetables 1 ½ cups Black Bean Tofu day); Leftover 5 ounces steak or Hash (page 222) (from previ- Mozzarella, Tomato, and 4 ounces Pan-Fried Tempeh ous day’s breakfast), 1 cup Chickpea Salad: 1 medium Strips, sautéed onions, and romaine or other lettuce, 1 tomato, chopped; ½ cup kale (from previous night’s small tomato, diced, 2 table- cooked garbanzo beans dinner) with 1 tablespoon spoons salsa, 2 tablespoons (chickpeas ), drained and Creamy Dill Sauce (page shredded cheddar cheese rinsed; 3 ounces fresh 270) ; cup of fruit top with 3 tablespoons mozzarella; 1 cup lettuce; For Phases 2 and 3: Add Creamy Lime-Cilantro Dress- 2 tablespoons Mustard Vin- Roasted Sweet Potatoes ing (page 271) aigrette (page 264); salt and from previous night’s For Phase 2: Reduce dress- pepper to taste dinner. ing to 2 tablespoons and For Phases 2 and 3: Serve serve with an orange. Cobb Salad ** (page 255) For Phase 3: Serve as for with 1 cup berries or other Phase 2 and add a handful seasonal fruit. tortilla chips or wrap in a tortilla. Make Mozzarella, Tomato, and Chick Snack Snack Snack pea Salad or (phase Cold-Cut Lettuce Boats Small apple with 1 ounce Cold-Cut Lettuce Boats 2) Cobb Salad (veg- (page 293) with dressing cheese or 2 tablespoons (page 293) with dressing etarian) for Day 1 of your choice peanut butter of your choice Lunch. BLOCK THREE: STEAK OR TEMPEH Dinner Dinner Dinner For Tempeh Option Soup, Steak and Onions, Steak Salad with Blue Soup and Pepper Steak Only: 8 ounces Vegetables Cheese Red Lentil Soup (page Crumbled Tempeh Creamy Caulifl ower Soup Creamy Caulifl ower Soup 283); Chicken Stir-Fry** (page 244) for Days (from prep day)—add 1 (from prep day) with 1 to 2 Pepper Steak Variation 2 and 3 Dinners, and tablespoon cream. Cook tablespoons heavy cream; (page 230) (using remain- 8 ounces Pan-Fried a 20-ounce tenderloin Steak Salad with Blue ing steak or tempeh from Tempeh Strips (page steak (follow steak cook- Cheese Dressing (page Day 1 Dinner) 243) for Day 1 Din- ing instructions from Steak 253) (using 4 ounces steak Dessert ner and Day 2 Lunch Salad , page 253), or use or tempeh from previous 1 cup fruit, ½ ounce Additional Prep For Pan-Fried Tempeh Strips night’s dinner) square of chocolate Phases 2 and 3: from prep day—use 5 Dessert For Phase 2: Add ½ cup Ranchero Sauce* ounces steak or 4 ounces 1 ounce chocolate quinoa. (page 272) tempeh for tonight’s din- For Phase 2: Use Phase 2 For Phase 3: Serve as for ¹/ cup (dry) quinoa ner; store reserved steak ³ variation of salad (cooked Phase 2 with egg noodles (page 317—Guide or tempeh for tomorrow’s quinoa in place of cannel- instead of quinoa. to Cooking Whole lunch and dinner and Day 3 Dinner; sauté 1 small lini beans) and omit heavy Grains)—freeze any cream from soup. remaining portions onion in the pan juices on medium-high heat until For Phase 3: Use Phase 3 caramelized; 2 cups kale variation of salad (crou- blanched (use half of onion tons in place of cannellini and kale for tonight and beans) and omit heavy half for tomorrow lunch). cream from soup. Top kale with 1 tablespoon Creamy Dill Sauce (page 270). Dessert 1 cup raspberries with 2 tablespoons heavy cream or canned coconut milk For Phases 2 and 3: Add Roasted Sweet Potatoes * (page 279) and omit cream or coconut milk from dessert. Prep: Pack tomorrow’s Prep: Assemble tomorrow’s Prep: Pack tomorrow’s lunch—leftover 5 ounces lunch—Taco Salad using lunch. steak or 4 ounces Pan- leftover Black Bean Tofu Fried Tempeh Strips sau- Hash from breakfast; store téed onion and kale with lettuce separately and add Creamy Dill Sauce . tomorrow before serving.

* To serve one person, make ½ recipe and store reserved portion to be used in subsequent meals as directed in prep notes ** To serve one person, make ¼ recipe

35 BLOCK FOUR: VEGETARIAN Prep Day Breakfast (Day 1) Breakfast (Day 2) Breakfast (Day 3) Make Sauces: Power Shake Black Bean Tofu Hash Grain-Free Waffl es and Mustard Vinaigrette* Phase 1 Power Shake Black Bean Tofu Hash* Vegetarian Cold Cuts (page 264) (page 220) (page 222) (store reserved Grain-free Waffl es or Thai Peanut Sauce* For Phases 2 and 3: Use portion for tomorrow’s Pancakes with Fruit Sauce (page 262) Phase 2 Peanut Butter lunch). Top with 2 table- (page 223): Make a full Creamy Lime- Banana Power Shake (page spoons shredded cheddar recipe of waffl es and ¼ cheese, 1 to 2 tablespoons of the rest of the recipe. Cilantro Dressing* 221). (page 271) Prep: Assemble today’s sour cream, ½ avocado, Freeze remaining waffl es lunch and snacks. sliced, or 5 tablespoons for future meals. Serve 1 Stir-Fry Sauce guacamole. waffl e with fruit sauce and (page 260) For Phase 2: Top with ¼ 3 tablespoons Whipped Make Snacks: cup Ranchero Sauce (page Cream (page 230) or 1 Spicy Pumpkin 272), 3 tablespoons shred- tablespoon almond butter, Seeds* (page 292) or ded cheddar cheese, and and 1 or 2 slices vegetar- Trail Mix* (page 291) 1 tablespoon guacamole ian cold cuts. Herb-Roasted Chick- or a large slice of avocado. For Phase 2: Use Grain- peas* (page 293) Serve with 1 cup fresh Free Waffl es or Pancakes Make Recipes or fruit. with Fruit Sauce (page Recipe Ingredients: For Phase 3: Serve as in 223) Phase 2 Variations. Red Lentil Soup Phase 2, but reduce cheese For Phase 3: Use Grain- (page 283) for Day 1 to 1 to 2 tablespoons. Free Waffl es or Pancakes Lunch, freeze addi- Prep: Assemble and pack with Fruit Sauce (page tional portions for today’s snacks. 223) Phase 3 Variations. future meals Prep: Assemble and pack Crumbled Tempeh* today’s snacks. (page 244) Snack Snack Snack Coconut Cashew ¹ Clusters** (page 284) ¼ cup Spicy Pumpkin About /³ cup Herb-Roasted Cold-Cut Lettuce Boats Seeds (page 292) or Trail Chickpeas (page 293) (page 294) using vegetar- Mix (page 291) ian cold cuts with dressing of your choice Lunch Lunch Lunch Soup and Salad Thai Peanut Tempeh Let- Taco Salad Red Lentil Soup (from prep tuce Wrap 1 ½ cups Black Bean Tofu day); Mozzarella, Tomato, Divide a portion of Thai Hash (from previous day’s and Chickpea salad: 1 Peanut Tempeh ( f r o m p r e - breakfast), 1 cup chopped medium tomato, chopped; vious night’s dinner) evenly romaine or other lettuce, ½ cup cooked garbanzo among 3 or 4 large lettuce 1 small tomato, diced, beans (chickpeas), drained leaves, leaving plenty of 2 tablespoons salsa, 2 and rinsed; 3 ounces fresh room to fold and wrap tablespoons shredded mozzarella; 1 cup lettuce; each leaf around the fi lling. cheddar cheese. Top with 2 tablespoons Mustard Vin- Top with a squeeze of lime 3 tablespoons Creamy aigrette (page 264); salt and and optional sprouts Lime-Cilantro Dressing pepper to taste For Phases 2: Add 1⁄3 cup (page 271) Optional: Eggplant For Phases 2 and 3: Serve quinoa, and serve with For Phase 2: Reduce dress- Parmesan* (page Cobb Salad * (page 255) fruit of your choice. ing to 2 tablespoons and 247)—Make ahead with 1 cup berries or other For Phase 3: Serve as a serve with an orange. or assemble ahead. seasonal fruit. noodle salad with Asian For Phase 3: Serve as for Bake or reheat just rice noodles, sprouts and Phase 2 and add a handful before serving. For lime, and serve with a fruit tortilla chips or wrap in a Phase 3, make of your choice. tortilla. Phase 3 variation BLOCK FOUR: VEGETARIAN Snack Snack Snack

M a k e M o z z a r e l l a , Cold-Cut Lettuce Boat ¼ cup Spicy Pumpkin About ¹/³ cup Herb-Roasted Tomato, and Chick- (page 294) using vegetar- Seeds (page 292) or Trail Chickpeas (page 293) pea Salad or (Phase ian cold cuts with dressing Mix (page 291) 2) Cobb Salad (Veg- of your choice etarian Version) for Day 1 Lunch. Dinner Dinner Dinner Additional Prep For Thai Peanut Tempeh Eggplant Parmesan and Tofu Stir-Fry Phases 2 and 3: Thai Peanut Tempeh* Salad Tofu Stir-Fry * (page 230): Ranchero Sauce (page 258) garnished with Eggplant Parmesan* (page Dessert (page 272) 1 tablespoon peanuts. 247); salad greens with Coconut Cashew Clus- ¼ cup (dry) quinoa Serve with ½ small cucum- 1 cup sliced cucumber, ½ ters** (from prep day) (page 317—Guide ber, sliced, with a dash cup shredded carrot, ½ of salt and a squeeze of sliced red pepper, and 1 For Phase 2: Make Tofu to Cooking Whole Stir-Fry using Brown Rice Grains lemon. tablespoon Mustard Vinai- grette (page 264) Variation. ¼ cup (dry) brown Dessert Dessert For Phase 3: Serve with rice (page 317— 1 cup spiced chai with 1 to Asian noodles instead of Guide to Cooking 2 tablespoons soy milk or 1 cup berries brown rice. Whole Grains) whole milk For Phase 2: Serve with For Phase 2: Serve with ¹/³ crudités and a squeeze cup quinoa, and 1 cup ber- of lemon instead of salad ries or other seasonal fruit with dressing. for dessert. For Phase 3: Serve as for For Phase 3: Serve as for Phase 2 with Eggplant Par- Phase 2 but with Asian rice mesan Phase 3 variation. noodles instead of quinoa. Prep: Pack tomorrow’s Prep: Assemble tomorrow’s Prep: Pack tomorrow’s lunch—Lettuce Wrap lunch—Taco Salad using lunch Eggplant Parmesan using Thai Peanut Tempeh ; leftover Black Bean Tofu (from previous night’s din- store lettuce, lime wedges, Hash from breakfast; store ner) and 1 cup of berries. and sprouts separately. lettuce separately and add tomorrow before serving. Store a portion of Eggplant Parmesan for Day 4 Lunch.

* To serve one person, make ½ recipe and store reserved portion to be used in subsequent meals as directed in prep notes ** To serve one person, make ¼ recipe

37 BLOCK FIVE: SEAFOOD Prep Day Breakfast (Day 1) Breakfast (Day 2) Breakfast (Day 3) Make Sauces: Power Shake Yogurt with Fruit and Smoked Salmon and Dill Mustard Vinaigrette Phase 1 Power Shake Nuts Sauce (page 264) (page 220) 1 cup plain whole-milk 3 ounces smoked salmon, Creamy Dill Sauce* For Phases 2 and 3: Use Greek yogurt, 1 cup ber- 1 ounce cheddar cheese, 1 (page 270) Phase 2 Peanut Butter ries, ¼ cup peanuts or medium tomato, sliced, and Chocolate Sauce Banana Power Shake (page other nuts 1 small cucumber, sliced; (page 289) 221). For Phase 2 and 3: Add 2 top with 3½ tablespoons Creamy Dill Sauce (page Chipotle Mayon- Prep: Assemble today’s dried fi gs, cut into small lunch and pieces, 1 teaspoon honey, 270); 1 cup fresh blueber- naise* (page 268) ries or fruit of your choice pack today’s snacks. and reduce peanuts to 2 Creamy Lime-Cilantro tablespoons. For Phase 2: Omit cheese Dressing* (page 271) Prep: Pack today’s snacks. and reduce dressing to 2 Ginger-Soy Vinai- tablespoons. Add ¼ cup grette** (page 267) yogurt drizzled with honey. Make Snacks: For Phases 3: Serve as for Spicy Pumpkin Phase 2 with 1 slice bread. Seeds* (page 292) or Prep: Pack today’s snacks. Trail Mix* (page 291) Snack Snack Snack Basic Hummus* (page 290) ¼ cup Spicy Pumpkin Cold-Cut Lettuce Boats ¼ cup Spicy Pumpkin R o a s t ¼ cup peanuts Seeds (page 292) or Trail (page 294) using sardines Seeds (page 292) or Trail (see chart, page 319) Mix (page 291) with dressing of your Mix (page 291) for Day 2 Breakfast choice Make Recipes or Lunch Lunch Lunch Recipe Ingredients: Soup and Salad Fish Lettuce Wrap Coconut Curry Shrimp Red Lentil Soup Lettuce Wrap (page 283) for Day Red Lentil Soup (page 283) Combine 2 to 3 table- 1 Lunch, and freeze garnished with 1 tablespoon spoons Creamy Lime- Divide reserved portion of additional portions heavy cream. For salad, Cilantro Dressing (page Coconut Curry Shrimp or for future meals toss together 2 cups salad 271) with ½ cup shredded Tofu (from previous night’s greens, 1 cup chopped carrots and ¼ cup shred- dinner) evenly among 3 or tomatoes, cucumbers, or ded cabbage. Divide evenly 4 large lettuce leaves, add other raw vegetables of your among 3 or 4 large lettuce a squeeze of lime and some choice, 3 ounces bone-in, leaves. Add 5 to 6 ounces sprouts, leaving plenty of skin-on sardines packed in leftover Broiled Fish with room to fold and wrap each olive oil or 3 ounces canned Garlic and Lemon (from leaf around the fi lling. Serve sockeye salmon, and 1 to 2 previous night’s dinner), with an orange. tablespoons Mustard Vinai- divided evenly among the Place 1 to 2 tablespoons grette ( p a g e 2 6 4 ) . lettuce leaves, allowing Ginger-Soy Vinaigrette For Phase 2: Omit cream in plenty of room to fold and (page 267) in a shallow soup; reduce salad dress- wrap each leaf around container. Dip the wraps in ing to 1 tablespoon; add the fi lling. Serve with a the sauce. an orange. tangerine. F o r P h a s e 2 : A d d ¼ to ¹/³ Additional Prep For For Phase 3: Serve as for For Phase 2: Reduce dress- cup brown rice or quinoa. Phase 2: Phase 2 and add croutons ing to 2 tablespoons. Add ¹ For Phase 3: Use Asian ½ (dry) quinoa or to soup. ¼ to /³ cup brown rice or noodles (from previous ¾ cup brown rice quinoa. night’s dinner). Toss with (page 317—Guide For Phase 3: Serve as for lettuce, sprouts, and 1 to Cooking Whole Phase 2 wrap in 2 or 3 tablespoon Ginger-Soy Grains small corn or 1 large whole Vinaigrette or a squeeze Soft Millet-Corn grain tortilla instead of of lime. Polenta* (page 275) rice/quinoa. BLOCK FIVE: SEAFOOD Snack Snack Snack

About ¹/³ cup Basic Hum- Small apple with 1 ounce About ¹/³ cup Hummus mus (page 290) with cheese or 2 tablespoons (page 290) with veggies veggies peanut butter Dinner Dinner Dinner Broiled Fish and Sautéed Coconut Curry Shrimp Chipotle Mayo Baked Fish Kale Coconut Curry Shrimp or and Kale Broiled Fish with Garlic Tofu * (page 248) Chipotle Mayonnaise and Lemon * (page 232): Dessert Baked Fish* ( p a g e 2 5 0 ) . Remove fi sh and lemons ½ cup strawberries with Steam 1 cup kale and 1 from pan and sauté 1 cup 2 tablespoons Chocolate small carrot (about ½ cup kale in the pan juices. Top Sauce (from prep day) shredded) and top with the fi sh or kale with 2 1 tablespoon dressing of tablespoons Creamy Dill For Phase 2: Serve with ½ your choice. cup brown rice or quinoa Sauce ( p a g e 2 7 0 ) . S e r v e Dessert with 1 cup salad greens For Phase 3: Serve with ½ cup Asian noodles. 1 cup blueberries with 2 with 1 tablespoon dressing tablespoons canned coco- of your choice. Phase 2 Additional Cook- nut milk ing Prep: Sauté an addi- Dessert For Phase 2: Serve with tional 4 ounces shrimp Poached Seasonal Fruit ( p a g e Soft Millet-Corn Polenta when making Coconut 288) with 1 to (page 275). 2 tablespoons Chocolate Curry Shrimp , and remove For Phase 3: Serve with ½ Sauce (from prep day) this portion before adding the sauce and vegetables. cup Asian noodles. For Phase 2: Reduce dress- Set aside for tomorrow’s Phase 2 Additional Cook- ing on kale or fi sh to 1 additional dinner prep. ing Prep: Make only ¼ tablespoon. Serve with recipe Chipotle Mayon- Soft Millet-Corn Polenta naise Baked Fish and (page 275). instead assemble Shrimp For Phase 3: Use a squeeze over Cracked Wheat of lemon on kale in place Salad **(page 256) for of dressing; increase tomorrow’s lunch. Chocolate Sauce to 3 tablespoons. Prep: Pack tomorrow’s Prep: Pack tomorrow’s Prep: Pack tomorrow’s lunch—Lettuce Wrap lunch—Lettuce Wrap lunch—Lettuce Wrap using reserved portion of using Coconut Curry using Chipotle Mayonnaise Broiled Fish; Store shred- Shrimp or Tofu ; pack let- Baked Fish and ¹/³ cup ded carrots, cabbage, and tuce leaves, lime wedges, brown rice or quinoa; store dressing separately and sprouts, and optional lettuce, sprouts, and lime assemble before eating; dressing separately. separately. pack a tangerine. Phases 2 and 3: Shrimp over Cracked Wheat Salad **(page 256) for tomorrow’s lunch.

* To serve one person, make ½ recipe and store reserved portion to be used in subsequent meals as directed in prep notes ** To serve one person, make ¼ recipe

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