Raspberry Pineapple Smoothie
1 ripe banana
6 ounces raspberry yogurt
8 ounces chopped fresh, or frozen pineapple
3⁄4 cup fresh, or frozen raspberries
1⁄2 cup almond milk
2 tbsp fresh lime juice
Add all of the ingredients to the blender and blend until smooth. Taste and adjust ratios as necessary.
BREAKFAST OPTION 6
Hide Your Kale Smoothie
1 medium ripe banana (peeled and sliced)
1/2 cup frozen mixed berries
1 heaping tbsp of ground flax seed
1 cup of frozen or fresh kale
2/3 cup 100% pomegranate juice (no added sugar)
1 tsp honey
1/2 cup of coconut water (no added sugar)
Add all of the ingredients to the blender and blend until smooth. Taste and adjust ratios as necessary.
BREAKFAST OPTION 7
Organic whole grain cereal of your choice. Try an find a cereal that is non-GMO. One cup of cereal, and 3/4 cup of milk. Use organic whole milk, or 2% with cereal. Top with some fresh blueberries, or sliced strawberries.
BREAKFAST OPTION 8
1 egg (any style), with 2 pieces of turkey bacon
BREAKFAST OPTION 9
An Apple, sliced with Almond Butter
BREAKFAST OPTION 10
Anything you would like, within reason, under 350 calories
DRINK 2 TO 3 GLASSES OF WATER IN BETWEEN BREAKFAST AND LUNCH
LUNCH OPTION 1
Grain Free Couscous Salad with Baby Kale and Artichoke Hearts (serves 3)
1 lb of ground chicken or turkey
1 tsp olive oil
1⁄4 cup diced red onion
4 oz baby kale leaves (if you are not a kale fan, use baby spinach), chopped
1 cup quartered artichoke hearts – if in brine, drain & rinse before using Juice of one lemon
Handful of fresh cilantro, chopped
4 sprigs-worth of fresh mint leaves, chopped (optional)
Extra virgin olive oil to taste.
Heat a large flat bottomed pan or skillet with the olive oil over medium-low heat. Add the ground chicken to the pan, breaking up with the back of a spoon and cook through until no pink remains, about 10 minutes. Remove the chicken from the pan and lay out to dry for a few minutes on some paper towel. Reserve any chicken juices in the pan for later. Using a food processor, or blender pulse the cooked chicken into large crumbs as if you were “ricing” a cauliflower. Don’t over-process/blend, or you get paste! Add the chopped cooked chicken to a large salad bowl. Chop the baby kale leaves (or spinach), red onion, cilantro and mint leaves. Add to the bowl. Drain the artichoke hearts of any brine or oil, rinsing if necessary, then slice into strips and add to the bowl with the lemon juice, reserved chicken juices and as much extra virgin olive oil as you like. Toss to combine and serve.
LUNCH OPTION 2
Sushi (sashimi, nigiri, or rolls. Can be pre-bought from a local grocery store)
LUNCH OPTION 3
Fajitas (chicken, beef, or shrimp; without tortillas; no more than once a week)
LUNCH OPTION 4
Greek Lemon Rice Soup (serves 3; make at home and reheat at work, or eat at home)
6 cups organic vegetable broth
5 oz. uncooked regular white rice
4 eggs
4 tbsp fresh lemon juice
Dash of salt
Dash of white or black pepper
In a 5-quart pot, bring broth to a boil. Reduce heat, add rice, cover and simmer until rice is tender, about 20 minutes. In small bowl, beat eggs and lemon juice. When rice is done cooking. Remove pot from heat. Allow to cool for 5 minutes. Stir in egg and lemon juice mixture, constantly stirring until well blended. Season with salt and white pepper. Serve.
LUNCH OPTION 5
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