Always Hungry?

Supplemental Materials

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

1
Appendix 2
SIMPLIFIED 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 five 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)
Make Sauces: Huevos Rancheros
Ranchero Sauce* Fry 2 eggs plus 1 egg
(page 272) white in 1 teaspoon olive
Basic Mayonnaise* oil. Top with ½ cup Ran-
(page 259) chero Sauce (page 272),
Mustard Vinaigrette* 2 tablespoons shredded
(page 264) cheddar cheese. Serve with
1 cup raspberries and ½
Lemon Olive Oil
cup plain whole-milk Greek
Dressing* (page 269)
yogurt.
Make Snacks:
For Phase 2: Reduce oil
Trail Mix (page 291) to 1 teaspoon, eggs to 2,
Basic Hummus* and cheese to 1 T. Add ¹/³
(page 290) or add cup cooked quinoa; add
pre-made hummus to 1 teaspoon honey to the
shipping list yogurt.
Make Recipe For Phase 3: Serve as
Ingredients: Phase 2 but replace quinoa
Roast 1 tablespoon with toast or tortilla.
walnuts (see chart,
Prep: Assemble and pack
page 319), Roast- today’s snacks.
ing Nuts and Seeds
for Day 2 Lunch:
Chicken Salad
Make Mozzarella,
Tomato, and Chick-
Snack
pea Salad or (Phase
2) Cobb Salad for ¼ cup Trail Mix (page 291)
Day 1 Lunch
Optional: 6 ounces
Crumbled Tempeh Lunch
(page 244) for Day 3
Additional Cooking Mozzarella, Tomato, and
Prep Chickpea Salad
1 medium tomato,
chopped; ½ cup cooked
garbanzo beans (chick-
peas), drained and rinsed;
3 ounces fresh mozzarella;
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
Cold-Cut Lettuce Boats
(page 294) with sauce of
your choice
Breakfast (Day 2) Breakfast (Day 3)
Power Shake Spinach Omelet
Phase 1 Power Shake Heat 2 teaspoons olive oil
(page 220) in a skillet. Whisk 2 eggs
For Phases 2 and 3: Use plus 1 egg white. Add 1
Phase 2 Peanut Butter cup baby spinach leaves,
Banana Power Shake (page salt, and pepper. Pour into
221). the pan. Top with 3 table-
Prep: Assemble and pack spoons shredded cheddar
today’s snacks. cheese. Fold over and cook
until done. Serve with 1
cup fresh fruit and ½ cup
plain whole-milk Greek
yogurt.
For Phase 2: Reduce oil
to 1 teaspoon, eggs to 2,
and cheese to 1 to 2 table-
spoons; add 1 medium
tomato, diced, and ¹/³ cup
cooked quinoa; add 1 tea-
spoon honey to the yogurt.
For Phase 3: Serve as
Phase 2 but replace quinoa
with toast or tortilla.
Prep: Assemble and pack
today’s snacks.
Snack Snack
About ¹/³ cup Basic Hum- Small apple with 1 ounce
mus (page 290) with cheese or 2 tablespoons
Veggies peanut butter
Lunch Lunch
Chicken Salad Ranchero Chicken Bake
Chicken Salad with Grapes (from previous night’s
and Walnuts* (page 252) dinner)
For Phases 2 and 3: Use
Phases 2 and 3 Variation
with ½ cup cooked quinoa
in place of chickpeas.
Snack Snack
¼ cup Trail Mix (page 291) About ¹/³ cup Hummus
(page 290) with veggies
 BLOCK ONE: CHICKEN
Dinner
Creamy Cauliflower Soup, Herb-Roasted
Soup* (page 280) for Chicken Thighs and
Days 1 and 2 Dinner Vegetables
Additional Prep For Creamy Cauliflower Soup*
Phase 2: (page 280); Herb-Roasted
½ cup (dry) brown Chicken Thighs (page 241):
rice (page 317— Bake about ½ lb bone-in,
Guide to Cooking skin-on, and 1½ pounds
Whole Grains) boneless, skinless. Put
½ cup (dry) quinoa herbs (¼ the amount)
only on bone-in thighs,
(page 317—Guide
and salt on all. Serve
to Cooking Whole
herbed, bone-in, skin-on
Grains
for tonight; store boneless,
skinless to use in Days 2
and 3 lunches and din-
ners); 1 to 2 cups, broccoli
and carrots, blanched
(page 313—Guide to
Cooking Vegetables) with
1 to 2 tablespoons Lemon
Olive Oil Dressing (page
269)
Dessert
1 cup fruit, ½ ounce
square of chocolate
For Phase 2: Serve with ½
cup cooked brown rice, a
squeeze of lemon on the
vegetables, and 1 cup fruit
for dessert.
For Phase 3: Serve as in
Phase 2 or with brown or
white rice or pasta.
Prep: Assemble tomorrow’s
lunch— Chicken Salad
with Grapes and Walnuts*
(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
Dinner
Soup & Ranchero Chicken
Bake
Creamy Cauliflower Soup
(from previous night’s
dinner) garnished with 1
tablespoon heavy cream;
Ranchero Chicken Bake:
Layer 2 cups (packed)
spinach, chicken (using 10
to 12 ounces boneless, skin-
less chicken from previous
night’s dinner), 1 cup black
beans, ²/³ cup Ranchero
Sauce (page 272), and
¼ cup shredded cheddar
cheese in an ovenproof dish.
Bake at 350ºF until cheese
melts and spinach wilts.
(Makes 2 servings—serve
one tonight and pack the
second for lunch tomorrow.)
Top each serving with ½
avocado, sliced, or ¼ cup
guacamole and 2 table-
spoons sour cream.
Dessert
1 ounce square of
chocolate
For Phase 2: Add ½ cup
cooked quinoa (¼ cup per
serving) with the chicken,
reduce toppings per serv-
ing to ¼ avocado and 1
tablespoon sour cream.
For Phase 3: Same as
Phase 2, but use 2 corn
tortillas instead of brown
rice and reduce cheese to
2 tablespoons total.
Prep: Pack tomorrow’s
lunch—leftover portion of
Ranchero Chicken Bake.
Dinner
Marinara Primavera &
Salad
Marinara Primavera**
(page 234, using 5 to 6
ounces boneless, skinless
chicken from Day 1 Dinner
instead of tempeh);
1 to 2 cups salad greens
with ¼ cup chopped raw
veggies and 1 tablespoon
Mustard Vinaigrette (page
264)
Dessert
1 cup fresh fruit
Optional Additional Cook-
ing Prep:
Make ½ recipe Marinara
Primavera instead of ¼
recipe. Use chicken (from
Day 1 Dinner), as noted
above for one portion and
4 to 6 ounces Crumbled
Tempeh (page 244) (from
prep day) or other protein
of your choice for the other
portion to serve for tomor-
row’s lunch with salad.
For Phase 2: Serve over ½
cup cooked quinoa; serve 1
cup chai with 1 to 2 table-
spoons soy milk or whole
milk and 1 teaspoon honey
for dessert.
For Phase 3: Serve over ½
to 1 cup pasta.
Prep: Pack tomorrow’s
lunch.
 BLOCK TWO: CHICKEN OR TOFU
Prep Day Breakfast (Day 1) Breakfast (Day 2) Breakfast (Day 3)
Make Sauces: Frittata with Fruit and Grain-Free Waffles and Black Bean Tofu Hash
Tartar Sauce* Yogurt Turkey Bacon Black Bean Tofu Hash**
(page 261) using Dr. Ludwig’s Favorite Frit- Grain-free Waffles or Pan- (page 222). Top with 2
Basic Mayonnaise* tata* (page 225) (reserve cakes with Fruit Sauce (page tablespoons shredded
(page 259) a slice for Day 2 Snack); 223): Make a full recipe of cheddar cheese, 1 to 2
Stir-Fry Sauce* 1 cup fruit, ²/³ cup plain waffles and ¼ of the Fruit tablespoons sour cream, ½
(page 260) whole-milk Greek yogurt Sauce and Whipped Cream. avocado, sliced, or 5 table-
For Phase 2: Use Dr. Freeze remaining waffles spoons guacamole.
Ginger-Soy Vinai-
Ludwig’s Favorite Frittata for future meals. Serve 1 For Phase 2: Top with ¼
grette* (page 267)
(Phase 2 Variation); serve waffle with fruit sauce and 3 cup Ranchero Sauce (page
Coconut Curry tablespoons Whipped Cream
with ½ cup black beans 272), 3 tablespoons shred-
Sauce* (page 266) (page 230) or 1 tablespoon
and 1 tablespoon sour 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 For Phase 2: Grain-free with 1 cup fresh fruit.
Dressing (page 269) Phase 2 and drizzle honey Waffles or Pancakes with For Phase 3: Serve as for
Make Snacks: on yogurt. Fruit Sauce (page 223) Phase Phase 2, but reduce cheese
Trail Mix (page 291) 2 Variations to 1 to 2 tablespoons and
Prep: Pack today’s snacks.
Roast 2 tablespoons For Phase 3: Grain-free add 1 corn tortilla.
peanuts (page Waffles or Pancakes with Prep: Assemble and pack
319—Guide to Fruit Sauce (page 223) Phase today’s snacks.
Roasting Nuts and 3 Variations
seeds) for Day 2 Prep: Pack today’s snacks.
Lunch lettuce Wrap Snack Snack Snack
Make Recipe
Ingredients: ¼ cup Trail Mix (page 291) Slice of Dr. Ludwig’s Favor- Cucumber Boats (page
ite Frittata (from yester- 294) using about 6 table-
Salmon or Tofu Salad
day’s breakfast) spoons Salmon or Tofu
(page 254) for Day 1
Salad (from prep day) in
Lunch and Days 2 &
place of turkey and feta
3 Snacks
Coconut Cashew Lunch Lunch Lunch
Clusters** (page Salmon Salad Lettuce Chicken Stir-Fry Let- Coconut Curry Chicken
284)
Wrap tuce Wrap Lettuce Wrap
Divide ¾ to 1 cup Salmon Divide a lunch-size por- Divide reserved portion
or Tofu Salad (page 254) tion of Leftover Chicken or of Leftover Coconut Curry
evenly among 3 or 4 large Tofu Stir-Fry (from previous Chicken or Tofu (from pre-
lettuce leaves, leaving night’s dinner) with ½ cup vious night’s dinner) evenly
plenty of room to fold and shredded carrots and 2 among 3 or 4 large lettuce
wrap each leaf around the tablespoons peanuts evenly leaves, add sprouts, leav-
Optional: Chop veg- filling. Serve with an apple. among 3 or 4 large lettuce ing plenty of room to fold
etables for Days 1 For Phase 2: Serve with ½ leaves, leaving plenty of and wrap each leaf around
and 2 Dinners cup quinoa. room to fold and wrap each the filling. Serve with an
Additional Prep For leaf around the filling. Place orange.
For Phase 3: Serve with
Phase 2: 2 tablespoons Ginger-Soy Optional: Add a squeeze
rye or other whole grain
Vinaigrette (page 267) in a of lime or place 1 to 2
Ranchero Sauce crackers.
shallow container. Dip the tablespoons Ginger-Soy
(page 272)
wraps in the sauce. Serve Vinaigrette in a shallow
1 cup (dry) brown with a tangerine. container. Dip the wraps in
rice (page 317—
For Phase 2: Use Brown the sauce.
Guide to Cooking
Rice Variation (from previ- For Phase 2: Use Brown
Whole Grains)
ous night‘s dinner). Rice Variation (from previ-
½ (dry) quinoa
ous night’s dinner).
(page 317—Guide
to Cooking Whole
Grain)
 BLOCK TWO: CHICKEN OR TOFU
Lunch
Snack
Small apple with 1 ounce
cheese or 2 tablespoons
peanut butter
Dinner
Chicken Stir-Fry
Chicken or Tofu Stir-Fry*
(page 230): Although
you are making half the
recipe of stir-fry, you will
be prepping extra chicken
for tomorrow. So, sauté
1½ pounds boneless, skin-
less chicken or extra-firm
tofu, then remove half the
chicken or tofu before add-
ing the Stir-Fry Sauce and
vegetables, and set it aside
for tomorrow’s dinner. If
using tofu, serve with ½
cup edamame appetizer.
Dessert
Coconut Cashew Clus-
ters** (from prep day)
For Phase 2: Make Chicken
Stir-Fry using Brown Rice
Variation.
For Phase 3: Serve as for
Phase 2 with Asian noo-
dles instead of brown rice.
Prep: Pack tomorrow’s
lunch—Lettuce Wrap using
reserved portion of Chicken
Stir-Fry; store lettuce, car-
rots, peanuts (if using tofu,
serve with ½ cup edamame
instead of carrots and
peanuts), and Ginger-Soy
Vinaigrette separately and
assemble before eating;
pack a tangerine.
* To serve one person, make ½ recipe and store reserved portion to be used in subsequent meals as directed in prep notes
** To serve one person, make ¼ recipe
Lunch
For Phase 3: Use Stir-Fry
with Asian noodles (from
previous night’s dinner).
Instead of wrapping,
toss with lettuce and 1
tablespoon Ginger-Soy
Vinaigrette.
Snack
Cucumber Boats (page
294) with about 6 table-
spoons Salmon or Tofu
Salad (from prep day) in
place of turkey and feta
Dinner
Coconut Curry Chicken
Coconut Curry Shrimp*—
Chicken or Tofu Variation
(page 248) (using reserved
portion of chicken or tofu
from previous night’s
dinner)
Dessert
½ cup strawberries with
2 tablespoons Chocolate
Sauce (from prep day)
For Phase 2: Serve with ½
cup brown rice.
For Phase 3: Serve with
Asian noodles.
Prep: Pack tomorrow’s
lunch—Lettuce Wrap
using reserved portion of
Coconut Curry Chicken
or Tofu (Phase 2: Add ¼
cup brown rice); store
lettuce separately; pack
an orange, sprouts, and
optional dressing or lime
wedges.
Lunch
For Phase 3: Use Asian
noodles (from previous
night’s dinner). Toss with
lettuce and 1 tablespoon
Ginger-Soy Vinaigrette
or a squeeze of lime and
sprouts.
Snack
¼ cup Trail Mix (page 291)
Dinner
Mediterranean Chicken
Mediterranean Chicken or
Tofu* (page 245); 1 small
tomato, sliced, with ½
small cucumber, sliced, and
a few leaves of fresh basil
topped with 1 tablespoon
Lemon Olive Oil Dressing
(page 269)
Dessert
½ cup berries
For Phase 2: Use ½ the
amount of feta, and serve
with ½ cup cooked quinoa.
For Phase 3: Serve as for
Phase 2 with 1 or 2 slices
bread instead of quinoa.
Prep: Pack tomorrow’s
lunch—leftover portion
of Mediterranean Chicken
(Phase 2 add ½ cup
cooked quinoa.
 BLOCK THREE: STEAK OR TEMPEH
Prep Day Breakfast (Day 1)
Make Sauces: Smoked Salmon and Dill
Creamy Dill Sauce* Sauce
(page 270) 3 ounces smoked salmon,
Mustard Vinaigrette* 1 ounce cheddar cheese,
(page 264) 1 medium tomato, sliced,
Blue Cheese Dress- and 1 small cucumber,
sliced; top with 3½ table-
ing* (page 263)
spoons Creamy Dill Sauce
Creamy Lime-Cilantro (page 270); 1 cup fresh
Dressing* (page 271)
blueberries or fruit of your
Stir-Fry Sauce choice
(page 260) For Phase 2: Omit cheese
Make Snacks: and reduce dressing to 2
Spicy Pumpkin tablespoons. Add ¼ cup
Seeds* (page 292) or yogurt drizzled with honey.
Trail Mix* (page 291) For Phase 3: Serve as
Make Recipes or for Phase 2, with 1 slice
Recipe Ingredients: bread.
Red Lentil Soup Prep: Assemble and pack
(page 283) for Day today’s snacks.
1 Lunch, and Day 3
Dinner, freeze addi-
tional portions for
future meals
Creamy Cauliflower Snack
Soup* (page 280) for
Days 1 and 2 Dinner ¼ cup Spicy Pumpkin
Seeds (page 292) or Trail
Mix (page 291)
Lunch
Soup and Salad
Red Lentil Soup (from prep
day);
Mozzarella, Tomato, and
Chickpea Salad: 1 medium
tomato, chopped; ½ cup
cooked garbanzo beans
(chickpeas ), drained and
rinsed; 3 ounces fresh
mozzarella; 1 cup lettuce;
2 tablespoons Mustard Vin-
aigrette (page 264); salt and
pepper to taste
For Phases 2 and 3: Serve
Cobb Salad** (page 255)
with 1 cup berries or other
seasonal fruit.
Make Mozzarella,
Tomato, and Chick Snack
pea Salad or (phase Cold-Cut Lettuce Boats
2) Cobb Salad (veg- (page 293) with dressing
etarian) for Day 1 of your choice
Lunch.
Breakfast (Day 2)
Black Bean Tofu Hash
Black Bean Tofu Hash*
(page 222) (store reserved
portion for tomorrow’s
lunch). Top with 2 table-
spoons shredded cheddar
cheese, 1 to 2 tablespoons
sour cream, ½ avocado,
sliced, or 5 tablespoons
guacamole.
For Phase 2: Top with ¼
cup Ranchero Sauce (page
272), 3 tablespoons shred-
ded cheddar cheese, and
1 tablespoon guacamole
or a large slice of avocado.
Serve with 1 cup fresh
fruit.
For Phase 3: Serve as for
Phase 2, but reduce cheese
to 1 to 2 tablespoons and
add 1 corn tortilla.
Prep: Assemble and pack
today’s snacks.
Snack
Cold-Cut Lettuce Boats
(page 294) with dressing
of your choice
Lunch
Steak and Onions,
Vegetables
Leftover 5 ounces steak or
4 ounces Pan-Fried Tempeh
Strips, sautéed onions, and
kale (from previous night’s
dinner) with 1 tablespoon
Creamy Dill Sauce (page
270); cup of fruit
For Phases 2 and 3: Add
Roasted Sweet Potatoes
from previous night’s
dinner.
Snack
Small apple with 1 ounce
cheese or 2 tablespoons
peanut butter
Breakfast (Day 3)
Power Shake
Phase 1 Power Shake
(page 220)
For Phases 2 and 3: Use
Phase 2 Peanut Butter
Banana Power Shake (page
221).
Prep: Assemble and pack
today’s snacks.
Snack
¼ cup Spicy Pumpkin
Seeds (page 292) or Trail
Mix (page 291)
Lunch
Taco Salad
1½ cups Black Bean Tofu
Hash (page 222) (from previ-
ous day’s breakfast), 1 cup
romaine or other lettuce, 1
small tomato, diced, 2 table-
spoons salsa, 2 tablespoons
shredded cheddar cheese
top with 3 tablespoons
Creamy Lime-Cilantro Dress-
ing (page 271)
For Phase 2: Reduce dress-
ing to 2 tablespoons and
serve with an orange.
For Phase 3: Serve as for
Phase 2 and add a handful
tortilla chips or wrap in a
tortilla.
Snack
Cold-Cut Lettuce Boats
(page 293) with dressing
of your choice
 BLOCK THREE: STEAK OR TEMPEH
Dinner
For Tempeh Option Soup, Steak and Onions,
Only: 8 ounces Vegetables
Crumbled Tempeh Creamy Cauliflower Soup
(page 244) for Days (from prep day)—add 1
2 and 3 Dinners, and tablespoon cream. Cook
8 ounces Pan-Fried a 20-ounce tenderloin
Tempeh Strips (page steak (follow steak cook-
243) for Day 1 Din- ing instructions from Steak
ner and Day 2 Lunch Salad, page 253), or use
Additional Prep For Pan-Fried Tempeh Strips
Phases 2 and 3: from prep day—use 5
ounces steak or 4 ounces
Ranchero Sauce*
tempeh for tonight’s din-
(page 272)
ner; store reserved steak
¹/³ cup (dry) quinoa
or tempeh for tomorrow’s
(page 317—Guide
lunch and dinner and Day
to Cooking Whole
Grains)—freeze any 3 Dinner; sauté 1 small
onion in the pan juices on
remaining portions
medium-high heat until
caramelized; 2 cups kale
blanched (use half of onion
and kale for tonight and
half for tomorrow lunch).
Top kale with 1 tablespoon
Creamy Dill Sauce (page
270).
Dessert
1 cup raspberries with 2
tablespoons heavy cream
or canned coconut milk
For Phases 2 and 3: Add
Roasted Sweet Potatoes*
(page 279) and omit cream
or coconut milk from
dessert.
Prep: Pack tomorrow’s
lunch—leftover 5 ounces
steak or 4 ounces Pan-
Fried Tempeh Strips sau-
téed onion and kale with
Creamy Dill Sauce.
* 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
Dinner Dinner
Steak Salad with Blue Soup and Pepper Steak
Cheese Red Lentil Soup (page
Creamy Cauliflower Soup 283); Chicken Stir-Fry**
(from prep day) with 1 to 2 Pepper Steak Variation
tablespoons heavy cream; (page 230) (using remain-
Steak Salad with Blue ing steak or tempeh from
Cheese Dressing (page Day 1 Dinner)
253) (using 4 ounces steak Dessert
or tempeh from previous
1 cup fruit, ½ ounce
night’s dinner)
square of chocolate
Dessert
For Phase 2: Add ½ cup
1 ounce chocolate
quinoa.
For Phase 2: Use Phase 2 For Phase 3: Serve as for
variation of salad (cooked
Phase 2 with egg noodles
quinoa in place of cannel-
instead of quinoa.
lini beans) and omit heavy
cream from soup.
For Phase 3: Use Phase 3
variation of salad (crou-
tons in place of cannellini
beans) and omit heavy
cream from soup.
Prep: Assemble tomorrow’s Prep: Pack tomorrow’s
lunch—Taco Salad using lunch.
leftover Black Bean Tofu
Hash from breakfast; store
lettuce separately and add
tomorrow before serving.
35
 BLOCK FOUR: VEGETARIAN
Prep Day Breakfast (Day 1) Breakfast (Day 2) Breakfast (Day 3)
Make Sauces: Power Shake Black Bean Tofu Hash Grain-Free Waffles and
Mustard Vinaigrette* Phase 1 Power Shake Black Bean Tofu Hash* Vegetarian Cold Cuts
(page 264) (page 220) (page 222) (store reserved Grain-free Waffles or
Thai Peanut Sauce* For Phases 2 and 3: Use portion for tomorrow’s Pancakes with Fruit Sauce
(page 262) Phase 2 Peanut Butter lunch). Top with 2 table- (page 223): Make a full
Creamy Lime- Banana Power Shake (page spoons shredded cheddar recipe of waffles and ¼
221). cheese, 1 to 2 tablespoons of the rest of the recipe.
Cilantro Dressing*
(page 271) Prep: Assemble today’s sour cream, ½ avocado, Freeze remaining waffles
lunch and snacks. sliced, or 5 tablespoons for future meals. Serve 1
Stir-Fry Sauce guacamole. waffle with fruit sauce and
(page 260) 3 tablespoons Whipped
For Phase 2: Top with ¼
Make Snacks: cup Ranchero Sauce (page Cream (page 230) or 1
Spicy Pumpkin 272), 3 tablespoons shred- tablespoon almond butter,
Seeds* (page 292) or ded cheddar cheese, and and 1 or 2 slices vegetar-
Trail Mix* (page 291) 1 tablespoon guacamole ian cold cuts.
Herb-Roasted Chick- or a large slice of avocado. For Phase 2: Use Grain-
peas* (page 293) Serve with 1 cup fresh Free Waffles or Pancakes
Make Recipes or fruit. with Fruit Sauce (page
Recipe Ingredients: For Phase 3: Serve as in 223) Phase 2 Variations.
Red Lentil Soup Phase 2, but reduce cheese For Phase 3: Use Grain-
(page 283) for Day 1 to 1 to 2 tablespoons. Free Waffles or Pancakes
Lunch, freeze addi- Prep: Assemble and pack with Fruit Sauce (page
tional portions for today’s snacks. 223) Phase 3 Variations.
future meals Prep: Assemble and pack
Crumbled Tempeh* today’s snacks.
(page 244) Snack Snack Snack
Coconut Cashew
Clusters** (page 284) ¼ cup Spicy Pumpkin About ¹/³ cup Herb-Roasted Cold-Cut Lettuce Boats
Seeds (page 292) or Trail Chickpeas (page 293) (page 294) using vegetar-
Mix (page 291) ian cold cuts with dressing
of your choice
Lunch Lunch Lunch
Soup and Salad Thai Peanut Tempeh Let- Taco Salad
Red Lentil Soup (from prep tuce Wrap 1½ cups Black Bean Tofu
day); Mozzarella, Tomato, Divide a portion of Thai Hash (from previous day’s
and Chickpea salad: 1 Peanut Tempeh (from pre- breakfast), 1 cup chopped
medium tomato, chopped; vious night’s dinner) evenly romaine or other lettuce,
½ cup cooked garbanzo among 3 or 4 large lettuce 1 small tomato, diced,
beans (chickpeas), drained leaves, leaving plenty of 2 tablespoons salsa, 2
and rinsed; 3 ounces fresh room to fold and wrap tablespoons shredded
mozzarella; 1 cup lettuce; each leaf around the filling. cheddar cheese. Top with
2 tablespoons Mustard Vin- Top with a squeeze of lime 3 tablespoons Creamy
aigrette (page 264); salt and and optional sprouts Lime-Cilantro Dressing
pepper to taste For Phases 2: Add 1⁄3 cup (page 271)
Optional: Eggplant For Phases 2 and 3: Serve quinoa, and serve with For Phase 2: Reduce dress-
Parmesan* (page Cobb Salad* (page 255) fruit of your choice. ing to 2 tablespoons and
247)—Make ahead with 1 cup berries or other For Phase 3: Serve as a serve with an orange.
or assemble ahead. seasonal fruit. noodle salad with Asian For Phase 3: Serve as for
Bake or reheat just rice noodles, sprouts and Phase 2 and add a handful
before serving. For lime, and serve with a fruit tortilla chips or wrap in a
Phase 3, make of your choice. tortilla.
Phase 3 variation
 BLOCK FOUR: VEGETARIAN
Snack
Make Mozzarella, Cold-Cut Lettuce Boat
Tomato, and Chick- (page 294) using vegetar-
pea Salad or (Phase ian cold cuts with dressing
2) Cobb Salad (Veg- of your choice
etarian Version) for
Dinner
Day 1 Lunch.
Additional Prep For Thai Peanut Tempeh
Phases 2 and 3: Thai Peanut Tempeh*
Ranchero Sauce (page 258) garnished with
(page 272) 1 tablespoon peanuts.
¼ cup (dry) quinoa Serve with ½ small cucum-
(page 317—Guide ber, sliced, with a dash
of salt and a squeeze of
to Cooking Whole
Grains lemon.
¼ cup (dry) brown Dessert
rice (page 317— 1 cup spiced chai with 1 to
Guide to Cooking 2 tablespoons soy milk or
Whole Grains) whole milk
For Phase 2: Serve with ¹/³
cup quinoa, and 1 cup ber-
ries or other seasonal fruit
for dessert.
For Phase 3: Serve as for
Phase 2 but with Asian rice
noodles instead of quinoa.
Prep: Pack tomorrow’s
lunch—Lettuce Wrap
using Thai Peanut Tempeh;
store lettuce, lime wedges,
and sprouts separately.
* 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
Snack Snack
¼ cup Spicy Pumpkin About ¹/³ cup Herb-Roasted
Seeds (page 292) or Trail Chickpeas (page 293)
Mix (page 291)
Dinner Dinner
Eggplant Parmesan and Tofu Stir-Fry
Salad Tofu Stir-Fry* (page 230):
Eggplant Parmesan* (page Dessert
247); salad greens with
Coconut Cashew Clus-
1 cup sliced cucumber, ½
ters** (from prep day)
cup shredded carrot, ½
sliced red pepper, and 1 For Phase 2: Make Tofu
Stir-Fry using Brown Rice
tablespoon Mustard Vinai-
grette (page 264) Variation.
Dessert For Phase 3: Serve with
Asian noodles instead of
1 cup berries brown rice.
For Phase 2: Serve with
crudités and a squeeze
of lemon instead of salad
with dressing.
For Phase 3: Serve as for
Phase 2 with Eggplant Par-
mesan Phase 3 variation.
Prep: Assemble tomorrow’s Prep: Pack tomorrow’s
lunch—Taco Salad using lunch Eggplant Parmesan
leftover Black Bean Tofu (from previous night’s din-
Hash from breakfast; store ner) and 1 cup of berries.
lettuce separately and add
tomorrow before serving.
Store a portion of Eggplant
Parmesan for Day 4 Lunch.
37
 BLOCK FIVE: SEAFOOD
Prep Day Breakfast (Day 1) Breakfast (Day 2) Breakfast (Day 3)
Make Sauces: Power Shake Yogurt with Fruit and Smoked Salmon and Dill
Mustard Vinaigrette Phase 1 Power Shake Nuts Sauce
(page 264) (page 220) 1 cup plain whole-milk 3 ounces smoked salmon,
Creamy Dill Sauce* For Phases 2 and 3: Use Greek yogurt, 1 cup ber- 1 ounce cheddar cheese, 1
(page 270) Phase 2 Peanut Butter ries, ¼ cup peanuts or medium tomato, sliced, and
Chocolate Sauce Banana Power Shake (page other nuts 1 small cucumber, sliced;
221). For Phase 2 and 3: Add 2 top with 3½ tablespoons
(page 289)
dried figs, cut into small Creamy Dill Sauce (page
Chipotle Mayon- Prep: Assemble today’s
pieces, 1 teaspoon honey, 270); 1 cup fresh blueber-
naise* (page 268) lunch and
and reduce peanuts to 2 ries or fruit of your choice
Creamy Lime-Cilantro pack today’s snacks.
tablespoons. For Phase 2: Omit cheese
Dressing* (page 271) and reduce dressing to 2
Prep: Pack today’s snacks.
Ginger-Soy Vinai- tablespoons. Add ¼ cup
grette** (page 267) yogurt drizzled with honey.
Make Snacks: For Phases 3: Serve as for
Spicy Pumpkin Phase 2 with 1 slice bread.
Seeds* (page 292) or Prep: Pack today’s snacks.
Trail Mix* (page 291)
Snack Snack Snack
Basic Hummus*
(page 290) ¼ cup Spicy Pumpkin Cold-Cut Lettuce Boats ¼ cup Spicy Pumpkin
Roast ¼ cup peanuts Seeds (page 292) or Trail (page 294) using sardines Seeds (page 292) or Trail
(see chart, page 319) Mix (page 291) with dressing of your Mix (page 291)
for Day 2 Breakfast choice
Make Recipes or Lunch Lunch Lunch
Recipe Ingredients:
Soup and Salad Fish Lettuce Wrap Coconut Curry Shrimp
Red Lentil Soup
Red Lentil Soup (page 283) Combine 2 to 3 table- Lettuce Wrap
(page 283) for Day
1 Lunch, and freeze garnished with 1 tablespoon spoons Creamy Lime- Divide reserved portion of
additional portions heavy cream. For salad, Cilantro Dressing (page Coconut Curry Shrimp or
for future meals toss together 2 cups salad 271) with ½ cup shredded Tofu (from previous night’s
greens, 1 cup chopped carrots and ¼ cup shred- dinner) evenly among 3 or
tomatoes, cucumbers, or ded cabbage. Divide evenly 4 large lettuce leaves, add
other raw vegetables of your among 3 or 4 large lettuce a squeeze of lime and some
choice, 3 ounces bone-in, leaves. Add 5 to 6 ounces sprouts, leaving plenty of
skin-on sardines packed in leftover Broiled Fish with room to fold and wrap each
olive oil or 3 ounces canned Garlic and Lemon (from leaf around the filling. Serve
sockeye salmon, and 1 to 2 previous night’s dinner), with an orange.
tablespoons Mustard Vinai- divided evenly among the Place 1 to 2 tablespoons
grette (page 264). lettuce leaves, allowing Ginger-Soy Vinaigrette
For Phase 2: Omit cream in plenty of room to fold and (page 267) in a shallow
soup; reduce salad dress- wrap each leaf around container. Dip the wraps in
ing to 1 tablespoon; add the filling. Serve with a the sauce.
an orange. tangerine.
For Phase 2: Add ¼ to ¹/³
Additional Prep For For Phase 3: Serve as for For Phase 2: Reduce dress- cup brown rice or quinoa.
Phase 2: Phase 2 and add croutons ing to 2 tablespoons. Add For Phase 3: Use Asian
½ (dry) quinoa or to soup. ¼ to ¹/³ cup brown rice or noodles (from previous
¾ cup brown rice quinoa.
night’s dinner). Toss with
(page 317—Guide For Phase 3: Serve as for lettuce, sprouts, and 1
to Cooking Whole Phase 2 wrap in 2 or 3 tablespoon Ginger-Soy
Grains small corn or 1 large whole Vinaigrette or a squeeze
Soft Millet-Corn grain tortilla instead of of lime.
Polenta* (page 275) rice/quinoa.
 BLOCK FIVE: SEAFOOD
Snack
About ¹/³ cup Basic Hum-
mus (page 290) with
veggies
Dinner
Broiled Fish and Sautéed
Kale
Broiled Fish with Garlic
and Lemon* (page 232):
Remove fish and lemons
from pan and sauté 1 cup
kale in the pan juices. Top
the fish or kale with 2
tablespoons Creamy Dill
Sauce (page 270). Serve
with 1 cup salad greens
with 1 tablespoon dressing
of your choice.
Dessert
Poached Seasonal Fruit (page
288) with 1 to
2 tablespoons Chocolate
Sauce (from prep day)
For Phase 2: Reduce dress-
ing on kale or fish to 1
tablespoon. Serve with
Soft Millet-Corn Polenta
(page 275).
For Phase 3: Use a squeeze
of lemon on kale in place
of dressing; increase
Chocolate Sauce to 3
tablespoons.
Prep: Pack tomorrow’s
lunch—Lettuce Wrap
using reserved portion of
Broiled Fish; Store shred-
ded carrots, cabbage, and
dressing separately and
assemble before eating;
pack a tangerine.
* To serve one person, make ½ recipe and store reserved portion to be used in subsequent meals as directed in prep notes
** To serve one person, make ¼ recipe
Snack
Small apple with 1 ounce
cheese or 2 tablespoons
peanut butter
Dinner
Coconut Curry Shrimp
Coconut Curry Shrimp or
Tofu* (page 248)
Dessert
½ cup strawberries with
2 tablespoons Chocolate
Sauce (from prep day)
For Phase 2: Serve with ½
cup brown rice or quinoa
For Phase 3: Serve with ½
cup Asian noodles.
Phase 2 Additional Cook-
ing Prep: Sauté an addi-
tional 4 ounces shrimp
when making Coconut
Curry Shrimp, and remove
this portion before adding
the sauce and vegetables.
Set aside for tomorrow’s
additional dinner prep.
Prep: Pack tomorrow’s
lunch—Lettuce Wrap
using Coconut Curry
Shrimp or Tofu; pack let-
tuce leaves, lime wedges,
sprouts, and optional
dressing separately.
39
Snack
About ¹/³ cup Hummus
(page 290) with veggies
Dinner
Chipotle Mayo Baked Fish
and Kale
Chipotle Mayonnaise
Baked Fish* (page 250).
Steam 1 cup kale and 1
small carrot (about ½ cup
shredded) and top with
1 tablespoon dressing of
your choice.
Dessert
1 cup blueberries with 2
tablespoons canned coco-
nut milk
For Phase 2: Serve with
Soft Millet-Corn Polenta
(page 275).
For Phase 3: Serve with ½
cup Asian noodles.
Phase 2 Additional Cook-
ing Prep: Make only ¼
recipe Chipotle Mayon-
naise Baked Fish and
instead assemble Shrimp
over Cracked Wheat
Salad**(page 256) for
tomorrow’s lunch.
Prep: Pack tomorrow’s
lunch—Lettuce Wrap
using Chipotle Mayonnaise
Baked Fish and ¹/³ cup
brown rice or quinoa; store
lettuce, sprouts, and lime
separately.
Phases 2 and 3: Shrimp
over Cracked Wheat
Salad**(page 256) for
tomorrow’s lunch.