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Body Reset Food Guide & Menu

Gluten and Dairy Free

“No More Belly Fat & Bloating”

By

Ashley Mahaffey

Body Reset Food Guide and Menu by Ashley Mahaffey

© Copyright 2010 by The Fit Win

This material may not be reproduced in whole or in part without permission from publisher. 619-733-3188

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Body Reset Food Guide & Menu

Gluten and Dairy Free


By

Ashley Mahaffey

Fitness Strategy Expert Ashley Mahaffey sees the champion in YOU. Ashley’s Body Reset System has been the turning point for countless professionals seeking to get fit and have more focus, energy and confidence. With Ashley’s help, you can end the cycle of stops and starts so you can grow your wealth and BE HEALTHY at the same time!

To receive monthly exercise videos, recipes and training tips, subscribe to http://TheFitWin.com

Connect with me!

Facebook: http://www.facebook.com/TheFitWin

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Website: http://ashleymahaffey.com

http://thefitwin.com/

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http://twitter.com/AshleyMahaffey

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http://ashleymahaffey.com/




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Body Reset Food Guide & Menu Gluten and Dairy Free


Table of Contents

What Is It? ................................................................ 4

Follow this Sequence Daily ...................................... 6

Supplements ............................................................ 7

Snack Options .......................................................... 9

Breakfast Options ................................................... 13

Lunch Options ........................................................ 19

Dinner Options ....................................................... 31




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What Is It? Based upon research and my own experience with my coaching clients this

food guide is good for the long haul. It is intended to relieve stress from the

body by reducing the hard to process proteins that are found in grains (IE

Gluten) and in pasteurized dairy products. This guide is balanced with

essential fats, high complex carbohydrates and quality proteins. This is not

a quick fix, but a long-delayed life plan for your health.

You will find more energy from your food and less stress on your digestive

system. Your body will not focus on the internal inflammation caused by

hard to digest protein, and so, it will begin to eliminate the unwanted body

fat and/or excess bloating you may currently experience. Subsequently,

your metabolism will reset so that inches peel off. If food choices have

been stressing your body out, making you fat and tired then you'll be

encouraged by how you feel as early as 3-4 days into the plan. You will be

inspired to nourish your body instead of downing a soda or packaged

snack. Expect great things.

This food plan is designed for anyone who knows they have an intolerance

to gluten and dairy, for sure. But, it is created for those who are over 15

percent body fat and women over 20 percent body fat. The reason is you

have ample body fat stored to supply the balance of calories your body

needs for energy while you are not feeding it as many calories as before. If

you feel very low on energy after a few days of the food plan, include an

extra snack in your day.




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The Hard Truth... You need to burn more calories than you consume. The secret to long-term

fat loss is creating a “calorie deficit,” and it’s a delicate balance. If a person

operates on a large calorie deficit and weight loss has stalled, the body

could be in starvation mode. In that case, bump up a couple hundred

calories to lessen the deficit. Odds are, the fat burning will resume. Once

the habit of disciplined portion control and regular exercise is corrected a

lean lifestyle becomes habitual.

How does it Work? The menu is easy to follow and does not require a live-in chef to prepare

your meals (but wouldn’t that be nice!) Each meal of the day includes an a

la carte menu to choose from. I encourage you to branch out and try new

foods, but certainly you can select those menu items that appeal to you the

most. Simply choose one breakfast, one lunch, one snack and one dinner.

Follow this plan for life.

Don't Drink Your Calories! Drink a minimum of 8 glasses (64 oz) of water per day. And, don't drink

your calories. Most beverages contain a ton of sugars and no fiber. Eat the

whole orange instead of a glass of juice.




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Follow this Sequence Daily

(total of 3-5 meals)

Pre-Workout Snack Option

(pick ONE if you exercise early in the morning)

½ of Protein Shake

½ Raw food bar or whole food bar (IE Kind Bars. No Cliff or Power Bar)

½ C. blueberries and 10-20 Almonds

Three meals are a must, but 3 snacks are all optional after each meal.

1. Pick ONE Breakfast Option

2. Snack (Put this snack before breakfast if you work out early)

3. Pick ONE Lunch Option

4. Pick ONE Dinner Option

NOTE EARLY MORNING EXERCISERS: You have the most willpower

during the first 90 minutes of your day. Your body needs the energy

provided by the Pre-Workout snack option because of the high calorie

expenditure during workouts. Plus, it needs the calories to START the

metabolic up level process. So please remember to eat something

before working out every morning! You can still eat breakfast after.




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Supplements The need to enhance your diet with vitamins, minerals and other nutritional

supplements is often times a good idea, especially if you are an active

person. The following is a short list based on my own successful results

and those of my clients over the past 20 years.

Protein Supplement: I've found that replacing breakfast with a protein shake goes a long way in

reducing unwanted body fat. Here are my favorites. I rotate them (you

don't have to). A safe bet is the Whey. If you have any dairy intolerances

then go straight to the rice protein.

Whey Protein (Vanilla) – Whey is broken down dairy protein, which

usually doesn't cause a reaction – Find the Shakeology under ''Order Now” button. I prefer the chocolate flavor. I start my day with a shake for breakfast and just add it to Almond milk with some ice and ½ of banana, blended. http://MyShakeology.com/thefitwin

Jay Robb Egg White - Vanilla, for those that are allergic to dairy in

any form.

Nutribiotics Rice Protein - Vanilla

Fish Oil Supplement: Omega 3 fatty acids are good for metabolism, heart health, and brain/nerve

function.

Carlson Brand Fish Oil

http://myshakeology.com/thefitwin

https://www.jayrobb.com/ShoppingCartJR/buy/ProductAdd_2.asp?sid=2&xs=Y&prodid=14496

http://www.amazon.com/gp/product/B00028PGR2?ie=UTF8&tag=ashleymahcom-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=B00028PGR2%3ERice

http://www.amazon.com/gp/product/B000NRXHGO?ie=UTF8&tag=ashleymahcom-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=B000NRXHGO%3ECarlson




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Vibrant Health’s ‘Field of Greens’ (see store locator) take 1x daily

30 days = $45.

http://www.vibranthealth.us/?p2=/modules/vibranthealth/product.jsp&id=13

&category=27

Family/Friend Support Tell a friend or family member about the plan. Ask them to help you stick

with it! If they are not supporting you then ask for their silent support. In that

case, be accountable to someone else! Better yet, encourage someone to

join you in your healthy eating efforts! All of the menu items are single

servings, but could easily be doubled or tripled to match your family size!

So, after you’ve gone shopping, stocked your pantry, picked out what menu

items sound appealing you’re ready to begin your transformation.

http://www.vibranthealth.us/?p2=/modules/vibranthealth/product.jsp&id=13&category=27

http://www.vibranthealth.us/?p2=/modules/vibranthealth/product.jsp&id=13&category=27




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The Menu

Snack Options

Fruit or Veggies

1 piece of any fruit of your choosing (except, like, a whole watermelon)

or

1 cup sliced raw veggies (carrots, cucumbers, celery)

A dash of salt is fine, but only a dash.

Note: no processed dips, even fat-free

Hummus & Tomatoes

3 T hummus

¼ cup diced fresh basil

2-3 thick slices of red vine tomatoes

Pepper to taste

Hardboiled egg and Paprika

1 hardboiled egg sprinkled with paprika




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Sticky Bar

1 medium-sized banana

¼ cup almond butter (organic and natural, without hydrogenated oils)

1 cup unsweetened rice chex cereal

Wax paper

Mix and mash ingredients in a bowl, spoon onto a sheet of wax paper. Roll

up contents into cigar/hot dog shape. Set in freezer for about 90 minutes.

Cut in half. Eat frozen or throw into microwave for 10 seconds. 3-4 servings

Raspberry Protein Smoothie

¾ cup fresh raspberries

1 scoop Protein Powder

1 C Rice or Almond Milk

Mix ingredients in blender.

Celery and Almond Butter

3 stalks celery

1 tablespoon Almond Butter

Cashews and Gluten Free Pretzel Mix

2T cashews

½ C Glutino Brand Pretzel

Raw Almonds and Dried Cranberries

10 raw almonds

2 tablespoons dried cranberries




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Strawberry Yogurt Protein Smoothie

½ cup frozen strawberries

1 scoop Protein Powder

6 oz. Rice or Almond Milk

1 tablespoon flaxseeds (optional)

Mix ingredients in the blender

Pear and Hardboiled egg

1 pear

hardboiled egg

Peanut Butter Toast

1 tablespoon peanut butter

1 Enjoy Life Brown Rice bread, toasted

Celery and Hummus

Spread hummus on a piece of celery.

Apple

1 apple




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Rice Cakes

Rice cakes

2 tsp. all natural peanut butter

Spread 1tsp. of peanut butter on each rice cake

Heart Health Blueberry Smoothie

1 scoop of Vanilla Protein Powder

¼ cup fresh orange juice

¼ cup water

1 cup frozen blueberries

1 scoop of ice (about 1 cup)

Place ingredients in a blender. Add ice and

blend until smooth.

Hit the trail

1 ounce almonds with 1 ounce raisins (approximately ¼ cup each)

Orange

1 large orange

Turkey Snack

4 slices deli turkey (free from additives is best)




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Breakfast Options

Veggie Omelet

3 egg whites or ½ cup liquid egg whites

½ cup chopped veggies

½ C chopped Avocado

Instructions: Beat eggs. Heat a nonstick pan over medium heat. Throw in

egg mixture, followed by veggies, spoon onto plate. Optional salsa, but no

ketchup

Light & Simple Fruit

1 medium-sized fruit (i.e. 10 strawberries, or ½ melon)

Almond Butter & Banana Wrap

½ banana, cut into slices

1 tablespoon almond butter, peanut butter or

sunflower butter

1 - 6-inch corn tortilla

Optional: Microwave tortilla for 10

seconds before adding ingredients for a

warm breakfast treat.




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Egg White Burrito

3 egg whites, or ½ cup liquid egg whites

¼ cup diced tomatoes (your favorite variety)

1 6-inch corn tortilla

Apricot and Almond Oatmeal

Microwave ¼ c dry oats (not instant) w/ ½ c water for 2 min.

Top oatmeal with dried apricots and chopped almonds.

Waffle with Blueberries, and Turkey Bacon

1 gluten free waffle

4 strips of Turkey bacon

1 cup fresh blueberries

Rice Toast with Coconut oil

1 slice brown rice bread toasted

1 T coconut oil

1 T Almond butter and or fruit spread

Scrambled Eggs with Salsa

4 egg whites and 1 whole egg, scrambled

Mix in ½ C of Salsa

Protein Oatmeal

Whisk 1 egg white with ¼ cup oats and ½ C water. Microwave for 2 min.

fresh fruit OR ½ piece of fruit.




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Breakfast Burrito

3 egg whites or 1/3 c egg beaters

¼ cup diced tomatoes

1 6-inch corn tortilla

¼ c Salsa

Gluten-Free Frittata

½ cup diced red bell pepper or cherry tomatoes

1 ½ cups fresh baby spinach, loosely packed

1 whole egg

3 egg whites

Dash of salt

Dash of pepper

1 orange

1 slice of Enjoy Life brand Brown Rice Toasted

In a bowl, blend the whole egg and egg whites with a whisk or egg beater.

Stir in feta and add salt and pepper.

Coat an 8-inch skillet with nonstick vegetable oil cooking spray; heat on

high.

Add red bell pepper or tomatoes and cook until tender. Add spinach and

sauté two minutes until leaves are wilted but still bright green. Pour egg

mixture over vegetables. Cook on medium heat until eggs are set. Remove

from heat. Place a plate on top of skillet and invert so frittata falls onto

plate. Re-spray skillet with nonstick vegetable oil cooking spray and return

frittata to heat to brown other side, about one minute. Serve with orange

and toast.




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Almond Butter Oatmeal

½ cup of whole grain oats (Old Fashioned style)

1 cup of water

Pinch of salt

Dash of cinnamon

1 level scoop of protein powder-Vanilla flavor

1 Tbsp. natural Almond Butter

Prepare the oats with the liquid and salt, according to the directions of the

maker. Add the small level scoop of Vanilla Protein Powder, dash of

cinnamon, and natural almond butter.

Mix and enjoy! Serving size is ½ of completed dish.




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Southwestern Hash

1 pound small red potatoes, cut into 1/2-inch cubes

1 tablespoon olive oil

1 small onion, diced (about 1 cup)

1 green pepper, diced (about 1 cup)

3 cloves garlic, minced

1/4 teaspoon ground cumin

1/2 teaspoon dried oregano

1 teaspoon ancho chili powder or other chili powder

3 medium tomatoes, diced (about 2 1/2 cups)

1 can no-salt-added black beans, drained and rinsed

Salt and freshly ground black pepper

1/3 cup chopped fresh cilantro leaves

4 eggs

Hot pepper sauce, for serving

Place the potatoes in a large non-stick skillet. Cover with water, bring to a

boil and cook until the potatoes are tender, about 8 minutes. Drain and set

potatoes aside.

Dry the skillet with a paper towel. Add the oil and heat over a medium-high

heat. Add the onions and peppers and cook until vegetables have softened,

about 6 minutes. Stir in the potatoes, garlic, cumin, oregano, and chili

powder. Add the tomatoes and beans and simmer for 5 minutes or until

heated through. Season with salt and pepper. Stir in cilantro.

Transfer the hash onto serving plates. With the heat off, wipe out the pan

again. Spray it with cooking spray, turn heat on to medium-low and cook

the eggs, sunny-side up, or over-easy. Put an egg on top of each mound of

hash. Serve with hot sauce.




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Healthy Pancakes

1 Cup Pamela's Brand gluten-free Pancake mix

1 egg lightly beaten

¾ C water

1 T sunflower oil

1 scoop protein powder, Vanilla

In a medium bowl, mix ingredients. Heat a lightly oiled griddle or frying pan

over medium high heat. Pour or scoop the batter onto the griddle. Brown on

both sides, turning once. Top with maple syrup.




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Lunch Options

Mustard Vinaigrette Dressing

1 tablespoon balsamic vinegar


½ tablespoon Dijon mustard

Pepper to taste

Use for all salads

Chicken Salad

4 ounces grilled chicken breast, sliced or cubed

2 cups lettuce

1 ½ cups veggies

Instructions: Combine the chicken, lettuce and

veggies in a large bowl. Mix vinegar, oil,

mustard, and pepper in a small bowl. Toss

dressing with salad to combine.




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Warm Potato and Edamame Salad

1 cup of frozen shelled edamame

1 Cup of sautéed ground turkey

¼ cup of finely shredded green cabbage

4 small red/fingerling/or new potatoes, halved

½ cup of cherry tomatoes, halved

1 Tbsp. of good olive oil

2 tsp. of red-wine vinegar

1 cup of baby greens

Salt and pepper to taste

Bring a pot of slightly salted water to a boil. Blanche edamame 3 minutes in

boiling water, then transfer to a bowl with a strainer spoon. Blanch cabbage

in same pot for 1 minute and remove to the same bowl as the beans.

Drop potatoes into the water and reduce heat to medium, and cook for 10

minutes or until tender. Drain and add to edamame mixture. Cool 5

minutes. Stir in tomatoes, and toss with olive oil and vinegar. Season with

salt and pepper. Place greens in serving bowl with sautéed ground turkey

and mound potato salad on top.

Tuna Salad and Rice Crackers

3 ounces tuna in water

1 teaspoon olive oil

1 teaspoon capers or ½ diced kosher pickle

1 tablespoon red onion, chopped

1 boiled egg white, chopped

1 teaspoon mustard

Instructions: Drain tuna. Combine with oil, capers, onion, and egg white,

mustard, then spoon tuna mixture on lettuce. 2 T dressing.




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Grilled Chicken-Artichoke Salad

Brush 3 oz. chicken breast tenders with olive oil and grill in grill pan. Top 2

c. salad greens with chicken, ½ c canned artichoke hearts. Drizzle with 1

Tbsp. olive oil.

Turkey and Avocado Wrap

1 1-oz. slices turkey

1 Corn tortilla

4 leaves romaine lettuce

1 teaspoon mustard

2 slices tomato

1 oz. raw avocado

Greek Chicken Salad

3 oz. broiled skinless chicken breast, sliced

3 slices of cucumber

chopped tomato

4 diced Kalamata olive

1 cup shredded lettuce

1 Tbsp. of diced red onion (optional)

salt and pepper to taste

Turkey and Hummus

4 slices lean turkey

1 tablespoon hummus

4 lettuce leaves, chopped

2 slices tomato or other vegetable

1 Tbsp. of diced red onion

Put hummus on turkey slice. Add veggies and then roll it up!




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Chicken Salad

4 oz. broiled, skinless chicken breast, chopped

¼ cup onion, chopped

½ cup cucumber, chopped

1 cup romaine lettuce, chopped

1 tablespoon fat free Italian dressing

Salmon Salad

4 oz salmon

¼ cup onion, chopped

½ cup arugula

1 cup shredded romaine lettuce

1 tablespoon fat free Italian dressing

White bean and Olive Spinach

Mix ¼ cup canned white beans drained with:

2 Tbsp. sliced black or Kalamata olives

2 Tbsp. pine nuts, and olive oil. 1 cup of fresh baby spinach leaves.

Turkey Burger

3 oz cooked ground turkey

2 slices tomato

1 slice onion

1 teaspoon mustard

1 tablespoon ketchup

3 leaves romaine lettuce

1 cup alfalfa sprouts




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Thai Chicken Salad:

1 ½ Tbsp peanut butter

1 T olive oil

½ Tbsp. of soy sauce (lite)

1 C mixed greens

2/3 cup chopped cooked chicken

¼ cup matchstick carrots

1 tsp chopped cilantro

1/8 tsp. of red pepper flakes (optional)

Instructions: Mix peanut butter Olive oil and soy sauce together. Add

chicken, greens, carrots, and cilantro and red pepper flakes. Drizzle

dressing.

Sweet Salad:

2 cups mixed greens

1 cup of berries

2 Tbsp chopped onion

2 Tbsp chopped pecans or walnuts

2 tsp ground flaxseed

2 Tbsp balsamic vinegar

1 tsp olive oil

Pepper to taste

Toss salad and then add vinegar and oil.




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Bean Burger Recipe

1 (15 oz.) can of beans, drained

1 small sweet potato, steamed and mashed

½ cup chopped roasted red pepper

3 green onions (green part only)

½ cup salsa

1 gluten free bread crumbs

½ cup pamela's pancake mix

2 egg whites lightly beaten

¼ tsp. chili powder

Pepper to taste

Instructions: Choose any beans you like. We suggest black beans. Steam

sweet potato until soft, and mash with beans in a large bowl. Add

everything else. Mix well. Shape into 6 patties. Add additional salsa or egg

white if not sticking properly. Cook on nonstick skillet for 6-8 minutes or

until lightly browned. Serves 6.

Chicken Salad with Avocado

2 cups of salad mix

2 oz. grilled chicken breast

1/8 of an avocado

Squeeze of lemon juice

1/8 tsp. of ground cumin

1 Tbsp. salad dressing




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Large Salad

1 ½ cups salad mix

½ cup chopped vegetables

¼ cup canned chickpeas (rinsed and drained)

½ cup chopped apple or grapes

1/8 cup avocado

1/8 cup bean sprouts

2 Tbsp. low-fat salad dressing

Instructions: Mix all ingredients together and then dress with the salad

dressing.

Tex-Mex Salad

2-3 cups of lettuce

3 ounces sliced turkey breast, chopped

¼ sliced avocado

6 crumbled corn chips

2 Tbsp. salsa

Texas Caviar

Drain and Rinse:

1 can pinto beans

1 can black beans

1 cup of defrosted frozen corn kernels

1 cup of defrosted frozen young peas

2 roma tomatoes diced

1 med. Jalapeño diced

2 chopped peppers

6 chopped green onions

1 clove garlic minced

8 oz. Salad dressing

Tabasco sauce to flavor

Combine all veggies and dressing, chill and serve with corn tortillas. Serving

size is 1 cup and 1 corn tortilla.




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Chicken Salad with Strawberries, and Walnuts

3 cups mixed greens

4 medium fresh strawberries, sliced

3 medium white mushrooms sliced

6-8 walnut halves

2 tablespoons vinaigrette

1 grilled chicken breast

Instructions: In a large bowl combine the greens strawberries,

mushrooms, and walnuts. Toss. Drizzle with the vinaigrette.

Makes 1 serving.

Mediterranean Tuna Salad

3 ounces light tuna or albacore

1 small tomato; roasted and chopped

½ cup diced cucumber or grilled zucchini

1 cup white beans, mashed and pureed (works well in blender or food

processor) blend with 2 Tbsp. Dressing.

Chicken Taco Salad

3 oz. sliced grilled chicken breast seasoned with 1 tsp. of cumin, 1/8 tsp.

chili powder, black pepper and fresh lemon or lime juice

½ cup salsa

2 cups baby spinach leaves

In medium bowl mix together chicken and salsa. Let stand 3 to 5 minutes

to flavor. Place Mixture over spinach leaves.




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Apple and Butternut Squash Soup

4 lbs. of butternut squash

4 tsp. canola oil

1 red onion, chopped

5 medium Gala or McIntosh, peeled and diced

1 cup of vegetable broth

½ tsp. grated fresh ginger

¼ tsp. ground nutmeg

4 cups of water

1-1/3 cups rice or almond milk

1 tsp. salt

1 tsp. pepper

Preheat oven to 400 degrees. Cut squash lengthwise in half. Scoop out seeds and fibers. Place the squash halves cut side up in shallow baking dish, cover tightly with foil and bake until tender, 45 to 50 min. Set aside to cool. In a large sauce pan, heat oil over medium-low heat. Add onion and cook, stirring occasionally, until golden, 8 -10 min. Add apples, bouillon cube, ginger, nutmeg, and water. Mix well. Bring to a boil then reduce to low, cover and simmer until apples are tender, about 10 minutes. Remove from heat

Scoop out squash from shells. In a food processor, puree half of the squash with ½ cup milk until completely smooth. Repeat with remaining squash and milk. Transfer half of the apple mixture to the food processor. Puree until completely smooth. Return to saucepan. Repeat with the remaining apple mixture and add it to the saucepan along with the squash puree. Mix well. Add a little almond or rice milk if mixture seems too thick. Return the pureed soup to a simmer over low heat. Cook, stirring occasionally, until flavors have blended and mixture is heated through, 5 to 10 minutes. Stir in salt and pepper. Makes 8 servings.




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Crispy Oven Baked Chicken

8 boneless, skinless chicken breasts

2 cups of crushed rice krispy cereal into crumbs

1-2 Tbsp. vegetable oil

3 Tbsp. hot pepper sauce

1 Tbsp. Worcestershire sauce

1 tsp. fresh ground black pepper

1 tsp. salt

In a large bowl, whisk together hot sauce, Worcestershire sauce, pepper

and salt (if using it). Add the chicken and marinate in the refrigerator for 2

to 12 hours. Preheat oven to 425 degrees. Remove chicken from marinade,

add cereal crumbs to the marinade and mix well. Coat chicken thoroughly

with the mixture.

Spread oil over the bottom of a shallow 9x13 baking dish. Arrange chicken

in the dish and bake for 15 to 20 minutes. Turn chicken over; reduce heat

to 325 degrees, and cook for an additional 15 to 20 minutes or until juices

run clear when pierced with a fork.




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Brown Rice Pasta with Walnuts, broccoli and Grilled Chicken

1/2 lb brown rice -Tinkyada brand recommended

1/4 cup walnuts

2/3 cup chopped grilled chicken

1/2 cup diced red onion

1 1/2 cups chopped baby spinach leaves

2 tablespoons walnut oil

2 tablespoons red wine vinegar

1 clove of garlic, minced (about 1/2 teaspoon)

1/2 teaspoon Dijon mustard

Salt

Freshly ground black pepper

Cook the pasta, drain and rinse under cold water, and put it in the

refrigerator to chill. In a dry saute pan toast the walnuts over a medium-

high flame until fragrant, about 2 minutes. Set walnuts aside to cool then

chop them coarsely. In a large bowl, toss together the chilled pasta,

walnuts, chicken, onion, and spinach. In a small bowl whisk the oil, vinegar,

garlic and mustard. Pour the dressing over the pasta




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Babaganoush

1 large eggplant (about 1 pound)

1 glove garlic, minced

1/4 teaspoon salt

1/4 cup finely chopped fresh flat-leaf parsley, plus more for garnish

2 tablespoons tahini (sesame seed paste)

2 tablespoons lemon juice

Preheat oven to 450 degrees F.

Prick eggplant with a fork and place on a cookie sheet lined with foil. Bake

the eggplant until it is soft inside, about 20 minutes. Alternatively, grill

eggplant, rotating it until the skin is completely charred, about 10 minutes.

Let the eggplant cool. Cut the eggplant in half lengthwise, and scoop the

pulp into a food processor. Process the eggplant until smooth and transfer

to a medium bowl.

Mash garlic and 1/4 teaspoon salt together with the flat side of a knife, until

it forms a paste. Add the garlic-salt mixture to eggplant. Stir in parsley,

tahini, and lemon juice. Season with more salt, to taste.




31 | P a g e

Dinner Options *With any dinner choice, you may have 1 cup of fresh veggies in addition to

the meal.

Pizza

1 Gluten Free individual shell

½ cup marinara sauce

½ cup chopped almond or rice cheese

1 cup diced veggies of your choice (mushrooms, onions, tomatoes, garlic,

or bell pepper)

2 ounces diced, grilled chicken breast, other lean meat, or protein source.

Instructions: Preheat oven to 350 degrees. Slice pita around the edges,

making two open-faced discs. Bake discs for about a minute until slightly

toasted, but not really brown.

On the inside (bumpy) side of

bread, spoon sauce, followed

by veggies, meat, and finally

cheese. Bake for about 15

minutes or until cheese is

golden brown. Makes 2 pizzas,

but you can eat them both- if

you did your workout today!




32 | P a g e

Stir-Fry

3 ounces diced chicken breast, other lean meat, or meat substitute

1- 1 ½ cups chopped veggies (choose 2 types from among pea pods, bock

choy, broccoli, green beans, bamboo shoots, cauliflower, onion,

mushrooms, shitake, etc.)

1 teaspoon olive

½ teaspoon sesame oil (optional)

1 tablespoon low-sodium soy sauce

½ cup brown rice

Instructions: Heat oil in nonstick pan (or wok) on medium high. If using

chicken, fry this first until done, but not completely brown. Add veggies one

and two, as well as soy sauce. If using tofu, stir-fry veggies first, then add

tofu and soy sauce. Serve with boiled or steamed rice.

The Basic Three

3 to 4 ounces lean meat protein source

1 to 2 cups green veggies of your choosing

½ cup whole grain brown rice

Marinade

Juice of 1 lemon

Garlic powder or minced fresh garlic to taste

Pepper to taste

Rosemary to taste

Dill to taste

Marinate meat covered in the fridge at least 2 hours before grilling in one of

the following:

1. Lemon & pepper

2. Lemon & rosemary & pepper

3. Lemon & dill & pepper (optional)

4. Garlic powder & pepper

Grill the meat, steam the veggies, and boil the rice. Serve and eat. If

desired, use the marinade ingredients to season veggies and rice.




33 | P a g e

Slim BBQ Kabob

1 cup red onions, diced into 1-inch squares

1 cup bell peppers, diced into 1-inch squares

1 cup pineapple, diced into 1-inch squares

5 ounces lean meat, or fish, diced into 1-inch squares

1 cup cherry tomatoes

Marinade

1 ½ tablespoons olive oil

1 ½ tablespoons low-sodium soy sauce

2 tablespoons orange juice

2 big dashes chili powder or garlic powder

Instructions: Marinate everything overnight in a sealed container in the

fridge. Thread everything onto skewers. Barbecue until chicken, fish, or tofu

is cooked. Serve with salad.

Chicken and Snow Pea Stir-Fry on Brown Rice

4 oz. skinless chicken breast, sliced

¼ cup cooked brown rice

1 cup snow peas

½ cup onion, chopped

2 tablespoons soy sauce

Stir-fry chicken, then add

vegetables. Cook until tender. Add

soy sauce. Serve over brown rice.




34 | P a g e

Salmon, Asparagus, and Salad

5 oz. broiled or baked salmon fillet

2 cups shredded romaine lettuce

1 cup chopped steamed asparagus

1 cup sliced cucumbers

1-1 ½ tablespoons Italian dressing

Chicken with Rice and Beans

4 oz. broiled, skinless chicken breast

2 Tablespoons salsa

¼ cup canned pinto or black beans

¼ cup cooked brown rice

Mix all together. Then heat in oven or microwave.

Halibut, Broccoli, and Salad

3 oz. baked or broiled halibut

1 cup steamed broccoli

2 cups shredded lettuce

½ oz. vinegar


Steak, Brussels Sprouts, and Salad

3 oz. lean beefsteak or flank steak, broiled

1 cup Brussels sprouts, steamed

1 cup shredded romaine lettuce

1 cup of your choice of veggies for salad

(tomato, cucumber, celery, peas, etc.)

1 tablespoon dressing




35 | P a g e

Grilled Ahi Tuna Salad

4 oz. raw, fresh tuna steak

½ oz. sesame seeds

2 tablespoons lime soy vinaigrette

1 oz. edamame

¼ cup papaya

2 cups arugula or baby spinach

Instructions: Grill tuna for two to four minutes on each side, and then slice

thinly. Arrange arugula on plate. Sprinkle soybeans and water chestnuts on

top. Add papaya and tuna last. Garnish with sesame seeds and drizzle with

lime soy vinaigrette.

Pork Chop and Apple

4 oz. lean boneless, broiled pork chop

½ apple, serve with 1 cup of green veggies.

The last 2 minutes of broiling the pork chop, put the apple in with the pork

chop to slightly cook through.

Chicken with Peas and Carrots

4 oz. boneless skinless chicken breast, baked or broiled

1 cup frozen peas and carrots

Serve with ½ cup brown rice




36 | P a g e

Hawaiian Chicken Kebabs

3 oz. chicken breast, baked or broiled

½ cup onion

3 strips yellow pepper

¼ cup pineapple

½ cup cherry tomatoes

½ oz. vinegar


Instructions: Thread chicken, pineapples, and vegetables onto skewers,

drizzle with vinegar and oil, and cook on grill.

Chicken with tomato sauce

2 oz. broiled chicken breast, sliced

½ cup onion, chopped

½ cup tomato sauce

And a large salad

Instructions: Heat tomato sauce, add onion, cover pan, and cook until

tender. pour sauce over chicken.

Edamame and Chicken Medley Salad

½ c corn

½ c black beans

½ c halved cherry tomato

½ c edamame

½ avocado

1 c chopped grilled chicken

Save avocado. Mix all ingredients and toss with 2T of Mustard vinaigrette.

Add chopped avocado and stir gently. Serve cold or warm. Great as a

lunch item also!




37 | P a g e

Shrimp and Brown Rice Pasta Salad

1 c Brown Rice Pasta (Tinkyada brand preferred)

2 oz. broiled shrimp

1 tsp. olive oil with garlic on pasta

1 c. mixed green salad

1 T dressing

½ c. cooked green beans

Lemon Garlic Chicken

¼ cup fresh lemon juice

2 Tbsp. molasses

2 tsp. Worcestershire sauce

4 garlic cloves, chopped

2 lbs. skinless chicken breast

¼ tsp. salt

¼ tsp. black pepper

Parsley Sprigs

Lemon wedges

Instructions: Combine first 4 ingredients in a non-reactive dish and add

chicken. Cover and marinate in refrigerator on hour, turning occasionally.

Preheat oven to 425 degrees. Remove chicken from dish, reserving

marinade, and arrange in a shallow roasting pan coated with cooking

spray. Pour reserved marinade over chicken; sprinkle with salt and pepper.

Bake at 425 degrees for 20 minutes, basting occasionally with marinade.

Bake without basting for 20 minutes more or until chicken is done. Serve

with lemon wedges and garnish with parsley, if desired. Serves 3.




38 | P a g e

Hawaiian-Style Salmon

4-oz. salmon steaks

Salt and pepper to taste

1 tsp. Olive oil

¼ cup cored pineapple slices, diced

1 shallot or ¼ cup of onion minced

2 Tbsp. minced cilantro

Preheat the oven to 400 degrees. Rinse salmon steak and pat them dry.

Season with salt and pepper to taste. Drizzle the oil on the steak and

reserve. Cut a piece of parchment paper, about 12 inches in diameter, fold

in half, and place the fish steak at the center of the half circle. Top with the

remaining ingredients and crimp the edges to seal. Place parchment “bags”

on a baking sheet and bake for 12 minutes. Serve with ½ cup of brown rice

and 1 cup of green veggies.

Turkey Chili

2 c onion –chopped

1 lb. ground turkey or lean ground beef

1- 15 oz can pinto beans

1 -15 oz can kidney beans

1 - 15 oz can diced tomatoes

2 Tbsp. chili powder

1 tsp. ground cumin

½ tsp. garlic powder

Instructions: Brown the ground turkey or lean ground beef. Over medium

heat, add onions to beef and cook for 5 minutes stirring occasionally. Mix

in beans, and tomatoes. Add chili powder, cumin and garlic powder. Cook

for 20 minutes reducing heat to medium low. Stir occasionally. Taste

toward end of cooking and adjust seasonings if desired.




39 | P a g e

Chicken, Spinach, and Cherry Tomato Salad

5 cups baby spinach leaves

2 cups chopped chicken pieces

1 cup cherry tomatoes, halved

2 tablespoons extra virgin olive oil

2 teaspoons balsamic vinegar

1/2 teaspoon kosher salt

Freshly ground black pepper

Combine all ingredients in a large bowl. Toss well and serve. Serves: 4.

Chicken and Asparagus Bundles

4 boneless skinless chicken breast halves

20 fresh asparagus spears

4 ½ tsp. olive oil

2 tsp. lemon juice

½ tsp. dried basil

¼ tsp. dried thyme

¼ tsp. pepper

1/8 tsp. salt

2 tsp. cornstarch

1 cup chicken broth

Instructions: Flatten chicken breast slightly. Wrap each around 5

asparagus spears; secure with toothpicks. Place in a 13 in. x 9 in. x 2 in.

baking dish coated with nonstick cooking spray. Combine the oil, lemon

juice and seasonings; pour over bundles. Cover asparagus tips with foil.

Cover and bake at 350 degrees for 15 minutes. Uncover, sprinkle with the

onions. Bake 12-15 minute longer or until the chicken juices run clear and

asparagus is crisp and tender. Remove bundles to a serving platter and

keep warm. In a saucepan, combine cornstarch and broth until smooth; stir

in pan juices. Bring to a boil; cook and stir for 2 minutes or until thickened.

Remove toothpicks from bundles; top with sauce. Serves 4.




40 | P a g e

Asparagus Berry Salad

1 pound fresh asparagus, trimmed and cut into 1 in. pieces

3 Tbsp. olive oil

¼ tsp. salt

¼ tsp. ground pepper

8 cups Spring salad mix

3 cups sliced fresh strawberries

½ small red onion, thinly sliced

½ cup chopped walnuts, toasted

2 Tbsp. balsamic vinegar

1 tsp Raw sugar or stevia

In a bowl mix asparagus with 1 Tbsp. olive oil. Spread in a single layer in a

greased pan. Bake at 400 degrees until tender. In a large salad bowl, toss

greens, strawberries, onion, walnuts and asparagus. In a small bowl whisk

the vinegar, sugar and remaining oil. Drizzle over the salad and toss to coat.

Szechuan Black-Eyed Pea Salad

1 cup of black-eyed peas

½ cup chopped green bell pepper

½ cup chopped red onion

1 jalapeno pepper, deseeded and finely minced

1 clove garlic, minced

1 avocado, cut into cubes

2 Tbsp. lemon juice

¼ olive oil

3 Tbsp. red-wine vinegar

1 Tbsp. Szechuan sauce

1 Tbsp. Honey

Toss together black-eyed peas, bell pepper, onion, jalapeno pepper, and

garlic in large bowl. Toss avocado with lemon juice in separate bowl. Add

avocado to black eyed pea mixture. Whisk together oil, vinegar, Szechuan

sauce, and honey in a bowl used for avocado. Toss black-eyed pea mixture

with Szechuan sauce dressing.

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