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Supplemental Materials 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.
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