This guide provides specific recommendations for losing and sustainably managing weight.This approach relies on genetic testing for the following gene variations known to impact weight gain and appetite: • Human fat-mass and obesity associated gene (FTO) • Melanocortin 4 Receptor (MC4R) • Fatty acid binding protein 2 (FABP2) • Beta-adrenoreceptor 2 (ADRB2) • SH2B I adapter protein I (SH2B I)

The food plan included in this guide relies on the primary components of a Mediterranean­style diet, which has been shown to have a positive impact on weight, heart health, and many other modem chronic diseased states. This guide provides an evidence-based summary of a food plan with specific macronutrient information. This guide also provides suggestions for choosing the best food plan for an individual based on his/her genetic test results. Provided is basic dietary guidance, a 7-day meal plan with recipes, and tools for creating future customized meal plans. Materials support both the weight loss phase of weight management as well as ongoing weight maintenance.

1 The food plan provided in this booklet is allele-specific and promotes a healthy eating lifestyle and has the following features:

• Whole foods- whole foods are emphasized over processed and refinedfoods.Whole foods generallyprovide higher nutrient density per calorie (Drewnowski, 2005), a particularly importantfeature when reducing calorie intake for weight loss. • Minimal sugar - Sugar in all forms, even fruit, is reduced to help maintain consistent blood glucose levels, improve insulin sensitivity and reduce inflammation. Refined sugar is discouraged because of its low nutrient density. • High fiber - High fiber whole grains, vegetables and fruits make up a large part of each food plan.A high fiber eating pattern helps to promote satiety, manage blood sugar;improve insulin resistance, and remove toxins from the body through more regular bowel movements. • Healthy, high quality fats- Healthy fats help to promote flexible and healthy cell membranes and support hormone and neurotransmitter production (McGuire & Beerman, 2013, p. 225).AII food plans include lean meat proteins with an emphasis on cold water fish, known to be high in omega-3 fatty acids. • Lots of vegetables - Most plans contain at least 8 - I 0 servings of vegetables per day. Not only do vegetables provide substantial fiber;phytonutrients within vegetables help ensure a wide range of micronutrients and minerals, reduce oxidative stress, and reduce inflammation. • Specific water;beverages, and supplements to support weight loss. Each of these features is discussed in more detail below.

Whole Foods Whole foods are the core of each recommended food plan.Whole foods are minimally processed and have higher nutrient density per calorie than most processed foods. Minimal Sugar Maintaining a relatively constant blood glucose level is important in maintaining the body's overall metabolic balance.The body expects and deals best with small increases in blood glucose after a meal. When our stomachs begin to fill, a signal is transmitted to the pancreas to release insulin. Insulin's job is to "guide" glucose from the food that we eat into cells that need the energy.When our blood glucose gets too low, the liver begins using stored sugars (glycogen) and converting them into glucose to keep our blood glucose and energy levels constant. If we eat a meal high in refined foods and sugar; this sugar quickly enters the bloodstream and overwhelms the insulin that's trying to get the sugar into the cells, causing high postprandial blood glucose levels.To address this issue, the body produces more and more insulin and insulin tries to feed the cells more and more sugar.At some point the cells no longer want more sugar - they have no need for it and they become less sensitive to insulin.This results in higher blood insulin levels. Higher blood glucose and insulin increases low-grade, systemic inflammation, triggering the stress response and signaling the body to store the extra sugar as fat (Tateya, Kim, & Tamori, 2013). The ebb and flow of blood glucose also affects how we feel. We may feel energized after a high sugar meal, but quickly lose that energy as our blood sugar quickly drops.This often leads to a cycle of eating more high-sugar foods or beveragesor taking stimulants like caffeine to help ourselves wake up and function better.

High Fiber Foods high in fiber take longer to digest, helping us feel full longer. In fact, we cannot digest plant fiber;which explains why it can help us feel satiated for a longer time.

|2 Our diets contain two types of fiber: soluble and insoluble. Soluble fiber will combine with water and glucose slowing stomach emptying and reducing spikes in blood sugar.Soluble fiber also softens stools and binds cholesterol as it moves through the digestive tract,resulting in easier;more regular bowel movements and decreased blood cholesterol levels. Foods high in soluble fiber include yeast, oat bran,barley, psyllium, chia, marshmallow root and pectin found in fruits, vegetables, seeds, beans, lentils, squash, carrots and oat bran. Insoluble fiber does not bind water and it increases stool frequency and bulk while acting like a sticky brush in the intestines, picking up and moving wastes and toxins out of the body. Insoluble fiber also provides food for the microbes that live in our large intestines. Our bodies contain more microbes than cells, and those in the gut play an important part in regulatingmany systems and functions of the body. Certain microbes digest insoluble fibers and release additional nutrients that are absorbed through our large intestine. Cellulose, hemicellulose and lignans are insoluble fiber;found in the outer coat of whole grains and vegetables. Diets high in fiber have been shown to lower blood pressure, improve blood glucose control, aid weight loss, support the immune system, and improve bowel movement regularity, yet estimates suggest that adults in the U.S. eat less than half of recommended levels of fiber (Anderson et al., 2009).The United States Dietary Reference Intake forTo tal Fiber is from 30 - 38 g/day for men and from 21 - 25 g/day for women (Institute of Medicine, 2005).

Healthy, High-Quality Fats In 1980, the U.S. government launched a low-fat campaign in an effort to reduceAmericans' consumption of high fat foods.This campaignwas hugely successful, resultingin the creationof many low-fatsubstitutes (i.e., salad dressings, cookies, etc.). However; heart disease in the U.S. did not decrease as expected (Mozaffarian, 2016). At the same time, Americans' gained more weight Fat is necessary for many of the body's functions, such as maintaining flexible and healthy cell membranes,ensuring balanced hormones, and supporting the stress response (Gropper & Smith, 2013, pp. 137-182); however;some types of fat can harm the body. For instance, artificial trans-fats are highly inflammatory and make cell membranes less flexible (Gropper & Smith, 2013, p. 162). Saturated fats in high quantities, found primarily in meat and dairy products, also increase inflammation (Enos et al., 2013). It is the increased inflammation that causes the buildup of plaque in the blood vessels - not the saturated fat itself (Hansson, 2005). Leaner meat products are included in all food plans to minimize saturated fat. Fish is suggested at least twice per week because it contains high quantities of beneficial omega-3 fatty acids. Omega-3 fatty acids reduceinflammation (Calder; 2006), an important first step in weight loss. As with carbohydrates, eating minimally processed fats is the best option.The healthiest liquid oils will be cold pressed or unrefined. Liquid oils exposed to high temperatures are partially oxidized and can cause inflammation. For cooking at higher temperatures,coconut oil or butter are best.These are both saturated fats which means that they can stand up to higher heat with minimal oxidation.

Phytonutrients Phytonutrients are 'plant nutrients'. Plants contain thousands of different nutrients that affect how our bodies function. Current estimates suggest that there are between 5,000 to I 0,000 phytonutrients. Few phytonutrients have been extensively studied, and new discoveries are made regularly. Some phytonutrients are more familiar;such as resveratrol found in red wine and the skins of purple grapes, and lycopene foundin tomatoes. It's possible to get some of these phytonutrients in supplement form,but research suggests that these nutrients work best in the body when they are eaten as a part of the whole plant (Liu, 2003).

Many phytonutrients are anti-inflammatory,meaning they help reduce inflammation in the body. Localized inflammation maybe felt as swelling and pain, while systemic inflammation may be experienced as allergies,food sensitivities, diabetes, atherosclerosis, arthritis, Alzheimer's, fibromyalgia and migraines (Miller;2016, p. 3). Studies have shown that systemic inflammation increases as percent body fat increases Uung & Choi, 2014). When inflamed, the body tends to hold onto weight because it thinks that it's under stress and must prepare for famine or difficult times.Therefore,it's important that

3 any weight loss plan include lots of vegetables to help the body reduce inflammation and signal the body that it's okay to lose weight. Fruit and vegetable colors provide a lot of information about the types of phytonutrients they contain. When coming up with menu plans and shopping lists for the week, strive to get as many colors into your meals as possible.This is called "eating the rainbow." The meals and snacks in this food plan are designed to provide many different phytonutrients and at least 8 - 12 servings of fruits and vegetables each day. Ideally, half your plate will contain vegetables at each meal or snack The importance of vegetables cannot be overstated.Wh en hungry and in doubt, always go for vegetables! Food Groups The food plan has been broken down into common "food groups" to helpy you make the connection between more common foods and the general macronutrient designations of protein, fat and carbohydrate. The food groups used include: vegetables, fats/oils, proteins, whole grains, fruits, legumes, dairy, nuts/seeds and starchy vegetables.T he food plan servings and recipes are based on these food groups. Water & Beverages -There are conflicting studies on green tea and its effect on weight loss. Some studies have found that green tea may inhibit gastric and pancreatic lipases and stimulate thermogenesis. Decreased lipases will decrease the body's fat absorption, while simulatingt hermogenesis increases resting metabolic rate, resulting in decreased body weight, waist circumference, and body fat mass. However, other studies have observed no effect.Al though evidence with respect to weight loss is conflicting, it is reasonable to include green tea in a weight management program as it may aid weight loss and provide additional health benefits, such as reducing risk for cardiovascular disease and behavioral health. Brewed caffeinated green tea is suggested because of its higher catechin content than either instant or decaffeinated (Gaby, 20 I I, pp. 1266-1267). Water -The Stanford A to Z study found that increasing water intake to greater than I liter/day supported weight loss in overweight premenopausal women who were following the Atkins, Zone or Omish diets (Stookey, Constant,

Popkin, & Gardner, 2008). Additionally, weight loss has been associated with an increase of organochlorine compounds in both the plasma and subcutaneous adipose tissue. Sufficient water intake, with fiber,is necessary to aid the body in regular bowel movements to clear these toxins (Chevrier et al., 2000). Rooibos (Red Bush) Tea - Rooibos tea is high in vitamin C. providing strong antioxidant activity that may be supportive in weight loss. Supplements High Quality Multiple Vitamin Mineral Complex - Most Americans are deficient in an array of vitamins and minerals, from poor diet and reduced food/plant nutrient density.Th e U.S. 2015 Dietary Guidelines report indicates that vitamins A, C. D, E, folate, calcium and magnesium are under-consumed relative to the Estimated Average Requirement (EAR) (U.S. Office of Disease Prevention and Health Promotion, 2015). Most individuals in a chronic disease state, such as obesity or Type 2 diabetes, have insufficient levels of multiple vitamins and minerals that are necessary cofactors for biochemical reactions within the body. Vitamin D -Vitamin D3 supplementation is suggested as vitamin D insufficiency is more common in obese individuals, likely due to decreased bioavailability (Wortsman, Matsuoka, Chen, Lu, & Halick, 2000). However, serum 25-OH-D levels should be tested prior to supplementing with Vitamin D3.Target serum levels for 25-OH-D should be within 40 - 70 ng/ ml (Guilliams, 2014, p. 87). Genetic testing to evaluateVitami n D receptor function is a consideration. Curcumin - Systemic inflammation is typically higher in overweight and obese individuals, triggering the sympathetic nervous system, making it more difficult to reduce weight. Curcumin interacts directly with adipocytes, pancreatic cells, hepatic cells, macrophages and muscle cells to suppress inflammation.These actions can improve insulin sensitivity and maintain more stable blood glucose levels (Aggarwal, 20 I 0). Alpha Lipoic Acid (ALA) - a clinical trial found that 1800 mg/day of ALA over 20 weeks reduced body weight compared to placebo in patients with a BMI greater than 27 kg/m2 (Koh et al., 20 I I).

4 Optional: Targeted Calories The food plan can be modified in multiple ways. Depending on your current diet, you may wish to transition to Mediterranean-style eating first without worrying about calorie intake. By reducing refined sugars, grains and other foods, eatinghealthy fats and increasing vegetable servings, many individuals will begin to lose weight without counting calories. Adopting this approach helps emphasize that this way of eating is a lifestyle change rather than a short­term "diet". If you believe that counting calories is important, remember that a safe and sustainable rate of weight loss is about 2 - 3 lblweek This can be achieved by subtracting 500 calories/day from your patient's Estimated Energy Requirement (EER) (Nelms, Sucher, Lacey, & Roth, 20 I 0, p. 264).

5 Food Substitutions We understand and respect the need for substitutions of certain allergens and food productions in our recommended recipes. To honor all food restrictions, we have created this summary sheet for ideas for recipe substitutions that will help everyone enjoy their meal plan. We strongly recommend sourcing organic, when available.

Gluten-Free Alternative Flours - almond, amaranth, arrowroot, banana, brown rice, buckwheat, cassava, chestnut, chia, chickpea, coconut, coffee, com starch, cricket, fava bean, hazelnut, hemp, lentil, lupine, millet, oat, pea, peanut, plantain, potato , pumpkin seed, quinoa, sorghum, soy, sunflower seed, sweet rice, tapioca, teff, tigemut

Gluten-free thickeners - xanthan gum, carob bean gum (locust bean), guar gum, gum arabic (acacia gum), carageenan, tara gum, gellan gum, cornstarch, tapioca starch, arrowroot, powder (kuzu root)

Egg Alternatives - mashed banana, apple sauce, flaxseed or chia seed, silken , arrowroot powder, store bought egg replacer

Dairy Substitutions Butter: coconut oil, mashed avocado, plant-based margarine that is organic and free of trans fats.

Cheese: vegan cheese recipes can contain nut butters, coconut and nutritional yeast. Some cheese is better substituted with tofu that can crumble.

Whipped cream: coconut whipping cream. Yogurt, ice cream: soy, cashew, coconut and almond •

Note: Most commercial plant-based milks, yogurts, cheeses and ice cream have thickening agents added like xanthum gum, carob bean gum, guar gum, gum arabic, carageenan, tara gum, gellan gum. For some people these thickeners can cause gastrointestinal symptoms.

6 Foundational Food Plan For those with no variation in the MC4R, FABP2, FTO, ADRB2 or SH2B I genes

Features of the Foundational Food Plan The Foundational Food Plan is for those with no variation in the FTO, MC4R, FABP2,ADRB2, or SH2B I genes.The Foundational Food Plan includes the following features to support sustainable weight loss and weight maintenance:

I. Limited fat intake. Moderately limiting dietary fat,while reducing sugars and refined carbohydrates,helps the body burn its own fat In addition, fatis calorie dense so there are more calories for a given weight of fat than there are in either protein or carbohydrate. 2. High fiber intake. Foods high in fiber take longer to digest and improve feelings of fullness. Higher fiber also helps regulate blood sugar. 3. Foods that help increase metabolism. Increasing metabolism helps the body burn more energy. Eating increases metabolism, as does exercise.The Foundational Food Plan is packed with foods reported to increase metabolism, such as: berries, grapefruit,fish, celery, beans, coconut oil, green tea and spinach.

Macronutrient Distribution All macronutrient recommendations are based on daily calorie intake:

• 20% healthy fat,with an emphasis on monounsaturated and polyunsaturated fats over saturated fats • 30% lean protein • 50% carbohydrates in the form of whole grains,vegetables and fruits

Customizable Foundational Food Plan Table 2 Daily Calorie Tar�et (kcal/day) Use Table 2 as a guide for customizing the Foundational Food Plan. Food Group (Servings) 1200 1500 1800 Food group servings per day are listed for 1200, 1500 or 1800 Vegetables 10 II 12 calories/day.These foods can be distributed in any waythroughout Fats/Oils I 1/2 I 1/2 2 the day, although it's recommended that protein and vegetables, Proteins 8 9 10 in particular, be distributed fairly equally throughout the day to Whole Grains I 2 2 maintain blood sugar and minimize hunger. Fruits I 2 2 L�umes I 1/2 I 1/2 2 I I 1/2 2 Macronutrient Composition Dairy Nuts/Seeds 1/2 I 2 of Foundational 7-Day Meal Plan Starchy Vegetables 1/2 1/2 I Estimated macronutrient composition of the Foundational 7-Day Meal Plan is summarized in this Nutrition Facts chart, including values for saturated fat,monounsaturated fat,p olyunsaturatedfat, Nutrition Facts dietary fiber and calorie density.While total carbohydrate is 54% of Dailv intake - Foundational Food Plan total calories consumed, dietary fiber makes up 14%; therefore,n et Calories 1475 kcal carbohydrates are 14 7 g, or 40%. g % Total Fat 35.3 22 Saturated Fat 8.6 5.2 Monounsaturated Fat 11.8 7.2 Polyunsaturated Fat 8.8 5.4 Total Carbohydrate 199 54 Dietary Fiber 52.4 14 Protein 109 29 EstimatedCalorie Density 1.1

7 • • Foundational 'Food Plan ------

If your Weight Management Genetic Panel results indicate that you have no variants in the FTO, MC4R, FABP2,ADRB2 or SH2B I genes, the Foundational Food Plan (FFP) is an excellent option forsustainable weight loss and overall health optimization. Often reducing the intake of refined grains, sugar; and saturated fat stimulates weight loss. Even greater weight loss may be achieved by increasing energy use through aerobic and weight-training exercise, by decreasing calorie intake, or both. What is the Foundational Food Plan?

The FFP is based on the Mediterranean diet, which includes an abundance of fresh fruits and vegetables, whole grains, fish,lean protein and healthy fats and oils. Mediterranean-style diets often include 50% carbohydrates in the form of whole grains, vegetables and some fruit; 20% fat from olive oil fish,nuts and seeds; and 30% protein from fish and lean meats. Enjoying plenty of vegetables and reasonable amounts of healthy fats helps reduce hunger; improve gut health, and reduce inflammation which are all significant components for successful weight loss. To make it easier to plan your meals, the three basic macronutrient groups have been split into nine food groups: vegetables, fats/oils,proteins, whole grains, fruits, legumes, dairy, nuts/seeds and starchy vegetables. Figure FFP I illustrates what the FFP looks like in terms of these nine food groups at 1,500 calories/day.The numbers outside of the circle illustrateserving sizes, which are explained in more detail later. It is important to note that the FFP is not a weight-loss diet, although following this food plan supports weight loss. 2 1 Vegetables Rather;the FFP redefines your relationship with food and 2 • Fats/oils your choice to eat with your short and long term health 2 12 Proteins in mind. Diets tend to deplete both calories and nutrients. • Whole Grains The goal of the FFP is to build up and support your body's Fruits nutritional needs while simultaneously enabling weight loss Legumes and decreasing risk for chronic disease. The more weight Dairy you lose, the more your body and mind is able to operate Nuts/Seeds in the way it is designed to. This commitment to healthy eating is a commitment to nurturing and caring for yourself Figure FFP 1: Food group serving sizes per day for 1500 calories

8 · Features of the Foundational Food Plan

Whole Foods Whole foods are the core of the FFP.Whole foods are very close to their natural, original state; they are minimally processed and have higher nutrient density per calorie than most processed foods.To find whole foods, shop around the perimeter of your supermarket, find a local farmer's market, find a local butcher or subscribe to Community Supported Agriculture (CSA). Products should have no ingredient labels (vegetables and fruits in the produce section, or meats at the butcher or fishmonger), or no more than 3 - 5 ingredients. Foods advertised as low fat usually have additional ingredients - such as gums, sugar, starches, all added to substitute for the taste and texture of the missing fat. When using nonfat products, look for those with no added sugars or fillers.

Minimal Sugar Maintaining a constant blood glucose level without highs and lows is important to maintain your body's overall metabolic balance.The body expects and deals best with small increases in blood glucose after a snack or meal. The FFP is designed to minimize peaks and valleys in blood glucose in four ways: • Lots of vegetables. Even though vegetables and fruits are carbohydrates,they also contain fiber which helps slow down digestion and minimize blood sugar highs. High fiber foods also help you stay full longer. • Whole grains. Whole grains contain the grain's germ, endosperm and bran, while refined grains contain only the endosperm. Both the germ and the bran are fiber, while the endosperm is the sugar used by the grain/seed when it sprouts. It takes the body longer to digest and absorb whole grains, releasing sugar more slowly into the bloodstream and helping you feel full for a longer period of time. • Food combining. Combining more easily digestible foods with foods that take more time to digest helps regulate blood sugar. Meals and snacks should always provide a combination of fat, protein and carbohydrates to minimize spikes in blood sugar. • Balanced snacks. To maintain a constant blood sugar, eating small, balanced snacks between meals is helpful. Balanced snacks also minimize the chances of getting really hungry before a meal, which can result in poor food choices and overeating. High Fiber Foods high in fiber take longer to digest, helping us feel full longer. In fact, we cannot digest plant fiber, which explains why it can help us feel satiated for a longer time.The FFP includes many high fiber foods to ensure that you're Figure FFP 2: All Fats Are Not Equal

getting sufficient fiber to support your health and weight Beneficial loss goals. Monounsaturated Fats Avocados, Olives.Almonds, Peanuts, Macadamia Nuts, Hazelnuts, Pecans, Cashews, Nut Butters (just nuts & salt) Healthy, High-Quality Fats Polyunsaturated Fats Walnuts, Soymilk,Tofu, Seeds (Sunflower, , Fat is necessary for many of the body's functions, such as Flax & Pumpkin), Fatty Fish (Salmon,Tuna, Mackerel, Herring.Trout, Sardines) Fat is necessary for many of the body's functions, such as maintaining flexible and healthy cell membranes, ensuring In Moderation balanced hormones and supporting the stress response; Saturated Fats Beef, Pork, Lamb, Dairy, Coconut Oil, Butter however, some forms of fat support the body while oth­ ers have a negative impact. Figure FFP 2 lists healthy/ Avoid beneficial fats, less healthy fats, and fats that should always Trans Fats Stick Margarine,Vegetable Shortening,most Fried be avoided. Foods

9 The FFP contains 20% fat by weight. Leaner meat products are included to reduce saturated fat. Fish is suggested at least twice per week because it contains high quantities of beneficial omega-3 fatty acids. Minimally processed fats are best.The least processed liquid oils will be cold pressed or unrefined and should never be used for cooking, as higher temperatures can create chemicals called free radicals that damage the body by attacking DNA Coconut oil or butter are best for cooking since they break down at much higher temperatures than liquid oils.

Phytonutrients Phytonutrients are 'plant nutrients'. Few phytonutrients have been studied, and many are still being discovered. Fruit and vegetable colors are indicative of the phytonutrients that they contain. When coming up with menu plans and shopping lists for the week, strive to get as many colors into your meals as possible.This is called "eating the rainbow." Fruits and vegetables in the Food List have been color-coded to help with your planning. The meals and snacks in the FFP are designed to provide many different phytonutrients and at least 8 to IO servings

of fruits and vegetables each day. Ideally, half your plate will contain vegetables at each meal or snack.The importance of vegetables cannot be overstated.When hungry and in doubt, always go for vegetables, mix with a little hummus for added flavor.

Water & Beverages Fat cells tend to store a lot of environmental toxins, so as you lose weight it's important to help your body remove these toxins by drinking plenty of clear beverages that are sugar/sweetener-free.Water, unsweetened fruit tea, or water with a slice of lemon or lime, is always an excellent choice.The FFP also includes Green Te a, Rooibos Te a and Chamomile Te a to provide some variety and because of their reported positive effects on weight loss, metabolism and stress reduction.

Optional: Targeted Calories The FFP can be adapted in several ways. Depending on your current diet, you may wish to transition to Mediterranean-style eating first without worrying about calories. By reducing refined sugars, grains and other foods, eating healthy fats and increasing vegetable servings, many people lose weight without counting calories. Adopting this approach helps emphasize that this way of eating is a lifestyle change rather than a short-term "diet". If counting calories is important for you, work with your provider to determine your daily estimated energy requirement (EER).This is the energy required to keep you alive (basal metabolic rate) plus the energy you use for activity. If you move around a lot during the day and have a daily exercise schedule, your EER will be higher than if you sit at a desk all day and don't have a regular exercise routine. A safe and sustainable rate of weight loss is about 2 - 3 lb./week.This can be achieved by subtracting 500 calories/day fromyour EER

10 Foundational 7-Day Meal Plan

Day 1 Day2 Day3 Day4 Days Day6 Day7

Breakfast I piece Crustless ½serving I Egg I cup 2 cups sauteed I Egg I Protein Pancake Greens Pie Overnight Kasha NonfatYogu rt Swiss Chard 2 cups steamed I cup Pineapple 2 cups ½ Grapefruit ¾ cup Blueberries Broccoli I serving I Egg Mixed Greens Homemade Muesli 12 oz. hot green I serving tea ½cup I Rice Cake I Rice Cake Overnight Chia ½ cup Blueberries NonfatYogurt ¾ cup Blueberries

Snack I medium Apple 2 medium Carrots I serving Lentil I serving Hummus I Protein Pancake I cup Pinto Beans 2 largeCelery Salad with I 0 ½ cup Nonfat 2 largeCelery Spices 2 medium Carrots I medium Apple I medium Carrot I serving Hummus Yogurt 12oz.water I serving Hummus

Lunch I recipe soup I serving Garlicky I piece Crustless I Turkey Burger I Salmon Burger I serving Seared I serving Chicken Shrimp with Greens Pie with Olives & Feta with Yogurt Asian Steak & Kebabs with 1.5 oz. Perfect Quinoa Cucumber Sauce Mushroomson Yogurt-Tahini Poached Fish andWilted Spinach I serving Red Salad I serving Roasted Mixed Greens Sauce & Brown Sweet Potato 2 cups Mixed Rice 12 oz.water 2 cups chopped Wedges Greens I /2 cup Jicama with lemon Mixed Greens I serving steamed Green Beans

Snack 2 medium Carrots I serving Red Salad I cup Nonfat 2 cups steamed I cup Nonfat I cup steamed ½serving Yogurt Broccoli Yogurt Broccoli Overnight Chia 2 largeCelery I Boiled Egg Pudding I cup Raspberries I cup Pomegranate I Protein Pancake Seeds I cup Raspberries 12oz. I serving Hummus rooibos tea

Dinner I serving Garlicky I Salmon Burger I Turkey Burger I serving Seared I Poblano & I serving Chicken 2 cups Asparagus Shrimp with with Yogurt with Olives & Feta Asian Steak & Mushroom Tacos Kebabs with Quinoa Noodles Cucumber Sauce Mushrooms on Yogurt-Tahini 3 oz.Perfect andWilted Spinach 2 cups Sauteed Mixed Greens 2 cups cooked Sauce & Brown Poached Fish I cup steamed Swiss Chard Pinto Beans Rice 12 oz.water I serving Red Salad Broccoli I serving Grilled I cup steamed I serving Quinoa I medium Apple Vegetables ½serving Easy Green Beans Guacamole I cup Raspberries

11 Although a 7-Day Meal FFP is included in the next section, you'll want to start feeling comfortable developing your own daily or weekly meal plans to make this way of eating a sustainable change. For continued weight loss and maintenance, it's important to accept the FFP as a lifestyle change rather than a temporary diet.This means developing the understanding and skills necessary to live the FFP and enjoy doing it!

Sample Daily Distribution Figure ADRB2 3 Daily Calorie Target (kcal/day) Figure FFP 3 shows a sample distribution of protein, Food Group (Servings) 1200 1500 1800 carbohydrates and protein for the day for an energy intake of Vegetables 10 II 12 1200, 1500 or 1800 calories/day. Recommended foods and Fats/Oils I 1/2 I 1/2 2 serving sizes are provided in the next section. Proteins 8 9 10 Whole Grains I 2 2 Food List Fruits I 2 2 Legumes I 1/2 I 1/2 2 Approximate serving sizes are listed after each food. Strive to Dairy I I 1/2 2 purchase and eat organic, free-range,non-GMO products to Nuts/Seeds 1/2 I 2 reduce inflammation. StarchyVegetables 1/2 1/2 I

Proteins Dairy & Alternatives Legumes

Egg- I Unsweetened, whole milk Bean soups - ¾ cup Eggsubstitute - 2/3 cup Buttermilk• 4 oz Dried beans, lentils, peas (cooked) - '/, cup Clams, Mussels- I oz edible Cottage cheese- '/4 cup Edamame ( cooked) - ½ cup Halibut- I oz Cow, goat milk - 4 oz Green peas (cooked) • ½ cup Herring • I oz Feta cheese• ½ oz Hummus, other bean dips • I /3 cup Mackerel • I oz Hard cheese• ½ oz Legume flour• '/4 cup Salmon• I oz Hemp, oat milks - 8 oz Sardines• I oz Nut milks • 8 oz Shrimp- I oz Parmesan cheese - I Tbsp. Snapper - I oz Plain Greek yogurt• 4 oz Tuna - I oz Plain kefir• 4 oz Beef - I oz Plain yogurt• 6 oz Buffalo•I oz Ricotta cheese- '/, cup Chicken- I oz Elk- I oz Lamb - I oz Turkey - I oz Venison• I oz Miso- 3T bsp. Tempeh - ½ cup Tofu - 'I, cup Bean burgers• I oz Mushroom burgers• I oz Protein powder (hemp, egg,pea, rice, soy, whey) • 7g Soy burgers/mock meat • I oz

Continued on next page

12 Nuts & Seeds Fats & Oils Whole Grains Almonds- 6 Avocado - 2 Tbsp. Amaranth ( cooked)* • ¾ cup Brazilnuts - 2 Avocado oil - I tsp Barley (cooked)• 1/3 cup Cashews - 6 Butter - I Tbsp. Buckwheat/kasha (cooked)* - ½ cup Chia seeds - I Tbsp. Canned coconut milk - 1.5 Tbsp. Bulgur (cooked) - ½ cup Ground flaxseed - 2 Tbsp. Dark chocolate (> 70%) - I square (7 g) Couscous- I /3 cup Hazelnuts• 5 Extra virginolive oil - I Tbsp. Kamut ( cooked) - ½ cup Hemp seeds• I Tbsp. Flaxseedoil - I tsp Millet ( cooked) • ½ cup Mixed nuts- 6 Ghee'clarified butter - I Tbsp. Muesli - ½ cup Nut and seed butters- ½ Tbsp. Light canned coconut milk - 3 Tbsp. Oats (cooked)* - ½ cup Peanuts- 10 ,unsweetened (ideally with avocado or Pasta (preferablyquinoa, buckwheat, cooked)- I /3 Pecan halves- 4 olive oil) - I Tbsp. cup Pine nuts - I Tbsp. Olives (black,green) - 8 Polenta ( cooked)* - '/, cup Pistachios• I 6 Sesame oil • I tsp Quinoa (cooked)* - '/, cup Pumpkin seeds • I Tbsp. Virgin coconut oil • I Tbsp. Rice (all but white, cooked)* - 1/3 cup Sesame seeds- I Tbsp. Walnut, almond oil - I tsp Rye crackers- 4 -7 medium size Soy nuts - 2 Tbsp. Sorghum ( cooked)* - I /8 cup Sunflower seed kernels- I Tbsp. Spelt ( cooked ) - I /3 cup Unsweetened dried coconut• 3 Tbsp. Teff cooked)*( - ¾ cup Walnut halves- 4 To rtilla (com, tefl)*• I 6 inch 'Mlole grain (not whole wheat) English muffin - ½ 'Mlole grain (not whole wheat) bread - I slice

Vegetables Beets Pumpkin Summer squash Broccolini Mustard greens Cauliflower Bell pepper Acorn squash Sr .gt 1sh Brussels sprouts Spinach Eggplant Red onions Butternut squash Artichoke Cabbage Okra Kale Red potatoes Sweet potato Arugula Celery Snow peas Potatoes Radicchio Yams Asparagus Collard greens Swiss chard Cauliflower Radishes Tu rmeric root Bamboo sprouts Cucumbers Watercress Garlic Radishes Bell peppers Bean sprouts Dandelion Zucchini Ginger To mato Com Beets Green beans Bell pepper Jicama Rhubarb Ginger root Bell peppers Kale Cabbage Mushrooms Bell peppers Potatoes Bok choy Lettuce Carrots Onions Carrots Broccoli Sauerkraut Shallots

Fruits Apples Plums Mango Asian pears Limes Grapes Cranberries Pomegranate Nectarine Banana Pears Huckleberries Cherries Raspberries Orange Lemon Kiwi Plums Pink grapefruit Strawberries Papaya Pineapple Blackberries Prunes Goji berries Watermelon Persimmons Starfr Blueberries Raisins Grapes Apricots Tangerines Apples Boysenberries Apples Cantaloupe Apple Bitter melon Figs Dates Pears

13 Chicken Kebabs with Yogurt-Tahini Sauce & Brown Rice Adapted frommyrecipes.com

Serves: 12

3 tsp coconut oil I /2 cup plus I Tbsp. lemon juice (from about 3 lemons) 4 teaspoons cumin 2 teaspoons ground coriander 2 teaspoons paprika 4 cloves garlic, smashed 2 red bell peppers, seeded, cut into I inch pieces 3 small zucchini, cut into I inch pieces 3 small summer squash, cut into I inch pieces 2 red onions, halved, each half cut into quarters 3 pounds boneless, skinless chicken breast, cut into I inch pieces

½ cup plain nonfat milk yogurt I tablespoons tahini Salt and pepper

Cooked brown rice, optional

I. In a bowl, whisk oil, I /2 cup lemon juice, cumin, coriander; paprika and garlic; pour half into a separate bowl. 2. Add chicken to one bowl, tum to coat. 3. To ss peppers, zucchini and squash in another bowl. 4. Cover bowls; chill for at least 2 hours. 5. Make sauce: In a bowl, whisk yogurt, tahini, I Tbsp. lemon juice and I /2 tsp. salt. Cover and chill. 6. Preheat a gas grill to medium ,high. Remove chicken and vegetables frommarinade; pat dry and discard marinade.Thread chicken, vegetables and onions onto 12 metal skewers. Season kebabs with salt and pepper. 7. Lightly oil grill rack. Grill kebabs, turning, until chicken is cooked through, 4 to 6 minutes. 8. Serve kebabs over brown rice, if desired, with sauce.

Food group servings per recipe serving: 0.2 fats/oils, 2.7 protein, 1.6 vegetables, 0.3 nuts/seeds, I whole grain, 0.2 dairy and dairy alternatives.

14 Cooking Dried Beans There is no need to fear cooking dried beans at home! Home cooked beans taste better, contain more nutrients, and you can cook up a big batch to freeze and use later! Additionally, the addition of seaweed, garlic and cumin helps reduce some of the bloating and gas that some individuals can experience when eating beans.

Serves: 8

3/4 Cup Organic, dry beans Water for soaking I Tbsp. Ready-to-use wakame (seaweed) I tsp Cumin seeds I Garlic clove, smashed 5 Black peppercorns Cheesecloth, or reusable/disposable teabag Water

I. The night before:Add dry beans to a 4-qt. pot and cover with cold water. Let soak overnight or at least 8 hours. 2. Drain and rinse beans in cold water. Clean soaking pot and place rinsed beans back into pot 3. Add roughly twice as much water as beans. 4. Optional: make up anti-gassing packet Combine wakame, cumin, garlic and pepper in tea bag or cheesecloth.Tie. Place in pot with beans and water. Cumin and wakame interact with molecules in the beans to reduce gas.The garlic, cumin and pepper add flavor. 5. Place pot on stove, bring to a boil and then decrease heat so you have a light simmer. 6. Start checking bean doneness after simmering for I hour. Beans should be 'al dente' or softer. 7. When done, transfer to glass storage containers (with cooking liquid) and refrigerate or freeze any beans that you don't immediately use.

15 Crust-less Greens Pie Adapted from Greene on Greens

Serves: 6

4-5 cups of greens, variety is best (kale, collards, chard, spinach, dandelion, arugula) ½ bunch fresh Basil, if available (can substitute 3 tsp dried) ½ bunch Italian parsley I onion chopped 6 garlic cloves minced small bell pepper (any color) chopped finely 2 Tbsp. olive oil ½ tsp red pepper flakes I tsp salt (preferably sea salt) ½ tsp pepper,fresh ground 3 eggs beaten lightly I /3 cup ground GF oats 2 tsp butter or olive oil

I. Wash, de-rib, dry and roughly chop all greens. In a very large pot, saute onion in olive oil and butter for 5 minutes, add garlic and hot pepper flakes, cook for 2 minutes. 2. Add greens, bell pepper,salt and pepper; cook covered over medium heat for 15 minutes. 3. Uncover stirring frequently another 20-25 minutes, till most of the liquid is absorbed. 4. Tran sf er to a bowl. 5. Beat in eggs; pour into a 9-inch buttered pie pan. 6. Cover with oats and drizzle with butter. 7. Bake at 375 ° for 25 minutes. Allow to stand for IO minutes before serving.

Food group servings per recipe serving: 3.2 vegetables, I fat/oil,0.5 protein, 0.3 whole grain.

Easy Guacamole

Serves: 4

2 ripe avocados 3 Tbsp. lime juice 2 - 3 jalapenos, minced 2 scallions, whites and greens, thinly sliced ¾ tsp salt I cup chopped cilantro

I. Mash the avocados with the lime juice in a medium bowl. Stir in the chilies, scallions, salt and cilantro.Taste and adjust salt if necessary.

Food group servings per recipe serving: I fat/oil, 0.5 vegetable.

16 GarlickyShrimp with Quinoa Noodles & Wilted Spinach Modified from epicurious.com Prep time: 30 min.

Serves 6

I tablespoon butter, divided I Cup chopped fresh Italian parsley, divided ( or herb of your choice) I -pound uncooked large shrimp, peeled, deveined, tails left intact I Tbsp. extra-virgin olive oil I 1/2 Cups thinly sliced red onion 5 garlic cloves, minced I /2 teaspoon dried crushed red pepper 2/3 Cup low sodium chicken broth ( or white wine) 2 cups fresh spinach ( or package frozen spinach, or sliced fresh zucchini, or kale) I box quinoa pasta (spaghetti or fettucine) Lemon wedges

I. Start water for noodles and cook according to package directions. Drain when noodles reach desired consistency. Reserve some cooking water to add to dish later, if desired. 2. Meanwhile, melt I tablespoon butter in large nonstick skillet over medium-high heat. Add seeds and stir until golden and crisp, about 2 minutes.Transf er to small bowl; mix in 2 tablespoons parsley.Wipe out skillet. 3. Sprinkle shrimp with salt and pepper. Melt remaining 2 tablespoons butter with olive oil in same skillet over high heat. 4. Add red onion and saute until beginning to soften, about 3 minutes. 5. Stir in garlic and crushed red pepper and saute I minute. 6. Add shrimp and saute until barely opaque in center, about I minute per side. 7. Add broth ( or white wine) and simmer until liquid is slightly thickened and reduced, 2 to 3 minutes. 8. Add in vegetable of choice and cook over medium-low heat until vegetables are at desired texture. 9. Season to taste with salt and pepper. Stir in remaining 6 tablespoons parsley. I 0. Divide noodles into bowls and spoon shrimp/vegetable mixture over noodles. I I .Sprinkle toasted seeds over everything and serve with lemon wedges.

Food group servings per recipe serving: 0.75 fat/oil, 4 vegetables, 4 protein, 1.5 whole grains.

17 Grilled Vegetables Prep time: IO minutes + cooking time Serves:approximately 4, depending on size of vegetables used I zucchini I yellow squash ½ lb. mushrooms 3 - 4 tomatoes ½ medium onion I Tbsp. extra virgin olive oil Garden herbs (oregano, basil, sage, rosemary), to taste Salt and pepper to taste I . Cut vegetables so that pieces are approximately the same size. 2. Heat cast iron skillet or griddle on grill. 3. Mix firmer vegetables (zucchini, onion) with olive oil, salt and pepper: Place on skillet, close lid and roast for IO minutes or so (stir often). 4. Mix softer vegetables (tomatoes,mushrooms) with olive oil. 5. When firmer vegetables are nearly done, add softer vegetables to the skillet and continue to roast and stir to desired softness.

Note: Feel free to substitute or add any vegetables that you have on hand.

Food group servings per recipe serving: 2.5 vegetables, 0.75 fat/oil.

Lentil Salad with I O Spices Whisktogether

2 Tbsp. olive oil ½ cup apple cider vinegar 2 tsp. each salt, pepper I tsp each cumin, dry mustard, curry ½ tsp each turmeric, coriander,cardamom ¼ tsp each cayenne, cloves, nutmeg, cinnamon Cook

1.5 cups French green lentils

Add

½ cup raisins I /3 cup capers I ½ cup finely chopped red onion

Food group servings per recipe serving: I fat/oil, 2/3 fruit, ½ vegetable, I legume.

18 Protein Pancakes Serves: 2 2 eggs ¼ cup pureed or smashed pumpkin or sweet potato I scoop protein powder ½ tsp. cinnamon ¼ tsp. cardamom ( optional) Combine all ingredients and mix until smooth. Heat skillet over medium heat. Food group servings per recipe serving: I /8 starchy vegetable, 6 protein.

Homemade Muesli Servings: I 3 - 14 500 g rolled oats, old fashioned (not quick cook) 50 g whole wheat flour 25 g flax meal I 00 g psyllium husk 25 g sunflower seeds, dry roasted 25 g sesame seeds 25 g chia seeds 25 g hemp hearts I /3 cup raisins ° Mix all ingredients and bake at 180 ( for about 2 hours, stirring every 20 - 30 minutes. Food group servings per recipe serving: 0.3 whole grain, 0.3 nuts/seeds, 0.05 fruit.

Miso Soup

Serves: I

1.5 cup beef, chicken or vegetable broth I Tbsp. Miso (soybean paste) I medium scallion or spring onions, tops and bulb, chopped I oz dried, instant wakame (seaweed) 3 oz extra firm tofu, cut into small cubes (non-GMO)

I. Heat broth in microwaveoven or on stovetop until steaming. Remove ½ cup broth, place in a bowl and mix with miso.Add miso/broth mixture back into broth. 2. Add tofu, scallions and wakame and heat through.The wakame will expand to about I 0 times its original size. 3. Serve hot.

Food group servings per recipe serving: 2.3 protein, ½ vegetable.

19 Hummus Serves: 8 2 Cups Cooked chickpeas (or 15 oz. can) I Tbsp.Tahini paste (not necessary,but adds depth and nutrients) 2 Tbsp. Lemon juice 2 tsp Honey 2 garlic cloves, smashed 2 tsp Ground cumin I tsp Sea salt I Tbsp. Extra virgin olive oil Approximately 1 /4 cup reservedbean cooking ( or canning) liquid I. Combine all ingredients in a food processor or high wattage blender and blend until smooth. Add reserved cooking/can liquid until you achieve desired consistency. 2. Taste and adjust seasonings to your preference.

Note I: add any additional ingredients you'd like at this point. Roasted red pepper, roasted garlic and/or olives work well. Note 2: You can make a bean dip with any beans that you have on hand. Use the bean cooking liquid to get the consistency that you want and then add a little oil for flavor. Food group servings per recipe serving: 1.2 legume.

Overnight Chia Pudding

Serves 3

Prep time: 5 minutes + overnight I /3 cup chia seeds 2 cups almond milk, unsweetened ½ tsp. Cinnamon I tsp honey I tsp vanilla extract pinch sea salt

I. Put all ingredients into a ball jar and shake. 2. Place in refrigerator overnight. 3. Stir before eating. 4. Serve with ¼ - ½ cup fresh fruit.

Food group servings per recipe serving: 1.7 nuts/seeds, 2/3 dairy or dairy alternative.

20 Overnight Kasha Serves I - 2 Prep time: 5 minutes + overnight I /2 cup Kasha (roasted buckwheat groats, Bob's Red Mill) 2 Tbsp. chia seeds I cup unsweetened almond milk I tsp vanilla 2 tsp. Cinnamon Pinch sea salt I Tbsp. real maple syrup I. Put all ingredients into a ball jar and shake. 2. Place in refrigerator overnight. 3. Stir well before eating.

Food group servings per recipe serving:½ whole grain, I nuts/seeds, ½ dairy or dairy alternative.

Perfect Poached Fish Modifiedfrom The Endless Meal One serving of fish is typically 3 - 4 oz. ½ cup white wine or vegetable broth ½ onion, sliced 2 garlic cloves, crushed ½ lemon ½ tsp sea salt Fish of your choice (works best with salmon, trout, halibut, arctic char)

I. Place all ingredients except fish into a large skillet with high sides. 2. Add at least 2 inches water. 3. Heat water over medium heat until it's steaming, but not bubbling. Reduce heat to medium-low. 4. Slide fish into pot. If there's not enough water to cover the fish, add a bit more. Water temperature should remain as constant as possible ° 5. The fish is ready once it reaches an internal temperature of 140 F. If you don't have a thermometer,check doneness by using a fork to assess flakiness. 6. Poaching time will vary depending on the thickness of the fish and whether it is at room temperature when placed in the water. Salmon fillet will take approximately IO minutes to poach. 7. Carefully remove fish from poaching liquid using a slotted spatula and serve.

° Note I :You cannot overcook the fish if you keep the water temperature at 140 F. Note 2: If you use broth, rather than wine, save the liquid and use later as a broth in a soup or to cook rice.

21 Poblano and Mushroom Tacos Adapted from epicurious.com

Serves: 4

41 Tbsp. coconut oil, divided I fresh poblano chile, halved, seeded, thinly sliced into long strips 1/2 Small red onion, sliced 3 oz cremini mushrooms, thinly sliced (about I I /4 cups) (baby bella) I tsp ground cumin 4 com tortillas I Tbsp. crumbled feta cheese Chopped fresh cilantro

Assorted toppings (such as shredded lettuce,diced tomatoes,and hot sauce or salsa)

I. Heat 2 tsp coconut oil in large nonstick skillet over medium-high heat Add poblano chile, red onion, and mushrooms; saute mixture until brown, about 5 minutes. Mix in ground cumin. Season to taste with salt.Transfer mixture to medium bowl. 2. Heat remaining I tsp coconut oil in same skillet over medium-high heat Add tortillas in single layer,draping up sides of skillet to fit Divide mushrooms mixture among tortillas,

mounding on only I side. Fold plain tortilla halves over filling and press firmly: Cook until tortillas are brown, about I minute per side. 3. Transfertacos to plates.Open tacos; sprinkle with chopped cilantro, crumbled feta cheese and toppings.

Food group servings per recipe serving: ¾ fat/oil, I ½ vegetables, I protein, I whole grain.

Roasted Sweet Potato Wedges

Serves: 6

3 lb. organic sweet potatoes with peel, cut into wedges 3 tsp extra virgin olive oil 1.5 tsp ground cumin ( or other spice of your preference) Salt and black pepper to taste

I. Preheat oven or grill to 425' F. 2. Combine sweet potato wedges with oil, cumin, salt and pepper.Toss to coat 3. Arrange potato wedges, cut side down, on 2 rimmed baking sheets. 4. Roast until tender and browned in spots, about 20 minutes, rotating pans about halfway through.

Food group servings per recipe serving: I starchy vegetable,½ fat/oil.

22 Red Salad Recipe (ramMeyers Modhus

Serves 4 - 6 depending on size of cabbage and beets

¼ large red cabbage, finely chopped 3 beetroots, coarsely grated 2 apples I Tbsp. white wine vinegar 2 Tbsp. Dijon mustard I Tbsp. sugar I tsp salt

I. Mix vinegar, mustard, sugar and salt 2. Add cabbage, beetroot and apples and stir well. 3. Marinate at least IO minutes before serving.

Note: Flavor improves after I or 2 days in the refrigerator.

Food group servings per recipe serving: I vegetable,¼ starchy vegetable,¼ fruit

Turkey Burgers with Olives & Feta Adopted (ram epicurious.com

Serves: 6

I ½ lb. ground turkey (at least 93% lean) I Cups finely chopped red onion ¼ Cup crumbled nonfat feta cheese 4 I /2 Tbsp. coarsely chopped pitted Kalamata olives (about 6) 2 Small garlic cloves, pressed 3/4 tsp chopped fresh rosemary I /2 tsp coarse kosher salt (generous) I /2 tsp black pepper (generous)

I. Prepare barbecue (medium high heat). Brush grill rack with oil. 2. Gently mix turkey, onion, feta, chopped olives.olive oil, garlic, rosemary, salt, and pepper in medium bowl. 3. Form into 6 patties. 4. Grill burgers until charred on both sides and cooked through, about 5 minutes per side.

Note:To change this up a bit, substitute ground lamb for the ground turkey. Food group servings per recipe serving: 4 ½ protein,½ vegetable,¼ fat/oil.

23 Seared Asian Steak & Mushrooms on Mixed Greens

Serves: 8

2 tablespoon 2 tablespoon seasoned rice vinegar 3 teaspoons coconut oil, divided I tablespoon minced peeled fresh ginger I /2 teaspoon Asian chili-garlic sauce I teaspoon Asian sesame oil, divided 1/4 Cup chopped fresh cilantro I 12 oz beef, top round, visible fat removed 2 tablespoon toasted sesame seeds 8 Ounces cremini (baby bella) mushrooms, quartered 8 Cups mixed greens

I. Mix soy sauce, rice vinegar,½ teaspoon vegetable oil, minced ginger,chili-garlic sauce, and ¼ teaspoon sesame oil in small bowl. Add cilantro and stir to blend. Set dressing aside. 2. Rub ¼ teaspoon sesame oil over each side of each rib-eye steak. 3. Sprinkle steaks with salt, pepper. 4. Heat I teaspoon coconut oil in large nonstick skillet over medium-high heat. 5. Add mushrooms; saute until browned, about 8 minutes. Season to taste with salt and pepper.Transfer sauteed mushrooms to plate. 6. Add I teaspoon coconut oil and I remaining sesame oil to skillet; heat over medium-high heat. 7. Add steaks; cook to desired doneness, 3 to 4 minutes per side for medium-rare. 8. Transfer steaks to cutting board. Slice steaks. 9. Toss mixed greens with dressing in large bowl; divide greens among plates.Top with steak slices and mushrooms and serve.

Food group servingsper recipe serving:½ fat/oil, 2 ½ vegetables, I ½ protein.

Steam-Saute Cooking Method forVegetables

Place prepared and washed vegetables into a large, flat pan.Add I tsp. oil or butter and a little salt. Cover the pan and heat over medium-high heat until condensation forms on the lid, then tum heat to low. Check vegetables every few minutes. just before they're almost done, remove lid, increase burner temperature to medium and stir to evaporate the remaining water.

24 Salmon Burger with Yogurt Cucumber Sauce Modified fromMyra Kornfeld

Serves: 4 For salmon: 1.5 lb. fresh salmon, skinned 3 Tbsp. chopped fresh tarragon (3 tsp dried) 4 Tbsp. chopped fresh dill (4 tsp dried) 2 Tbsp. minced shallots ( or red onion) Salt and black pepper to taste Coconut oil for sauteing For sauce: I small cucumber, finely chopped I Tbsp. white wine vinegar ½ cup plain nonfat milk yogurt 2 tsp extra virgin olive oil Salt and black pepper to taste I. Mix all ingredients together for the sauce. 2. Chop the salmon by hand into very small pieces. Place in a bowl and stir in the tarragon,dill, shallot, salt and Pepper. Form into four patties and refrigerate until ready to cook 3. Warm the oil ( enough to coat the bottom of the pan) in a large non-stick skillet Add the patties and cook about three minutes per side, until burgers are cooked through with a little pink in the middle. 4. Serve warm with sauce.

Food group servings per recipe serving: 3 protein,¾ vegetable, ½ fat/oil,¼ dairy or dairy alternative.

25