GETFITSUMMERCHALLENGERECIPES1,400calorieplanBREAKFAST1.TomatoandAvocadoOmeletMakes1servingINGREDIENTSavocado,dicedintoinchpieces4grapetomatoes,quartered1tablespooncilantroorparsley,coarselychopped(optional)squeezeoflimejuicepinchofkoshersalt3eggwhites(or9tablespoonsliquideggwhites)1cupstrawberriesPREPARATIONInasmallmixingbowl,combineavocado,tomato,herbs,limejuice,andapinchofkoshersalt.Tosstogetherandsetaside.Heatalargenonstickskilletovermediumheat,thenaddtheliquideggwhites.Cook,movingtheeggwhitesaroundwitharubberspatula,untiltheeggwhitesarecookedonthebottombutstillslightlyjigglyontop,about2minutes.Useaspoontoscattertheavocadotomatomixtureoverhalfoftheomelet.Turntheheatoff,thenfoldtheomeletinhalfandslideitontoaplatetoservewiththestrawberriesontheside.258calories,10gfat(2gsaturatedfat),24gcarbohydrate(8.8gdietaryfiber,12.8gsugars),18gprotein

2.PeachandPecanYogurtParfaitMakes1servingINGREDIENTScupplain,unsweetened,nonfatGreekyogurtteaspoonvanillaextractsprinkleofcinnamon1largepeach,coredanddicedintoinchpieces10pecanhalves,roughlychoppedPREPARATIONInasmallbowl,mixtogethertheGreekyogurt,vanillaextract,andcinnamon.Spoonthechoppedpeachontop,thensprinklewiththepecans.Finishwithsomeextracinnamonifyouwant.259calories,11gfat(0.9gsaturatedfat),26gcarbohydrate(4.5gdietaryfiber,19.6gsugars),14gprotein3.KaleandSweetPotatoHashMakes1servingThisisasupereasybreakfastifyouhaveleftoverroastedsweetpotatoes,oryoucanmakethemspecificallyforthis.Roastthesweetpotatoesatnighttosavetimeinthemorning.INGREDIENTS1cupkale,ribsandstemsremoved,thinlyslicedintoribbons1clovegarlic,mincedpinchofkoshersaltfreshlygroundpeppercuproastedsweetpotatoes,cutininchcubes(recipebelow)2largeeggsPREPARATIONHeatamediumnonstickskilletovermediumheat,thenaddthekaleribbons,themincedgarlic,koshersalt,pepper,and2tablespoonsofwater.Cookuntilthekaleiswiltedandbrightgreen,thegarlicissoft,andthewaterisevaporated,about2minutes.

Addroastedsweetpotatoestotheskilletandcook,stirringoften,justuntilthesweetpotatoesareheatedthrough,about1minute.Wheneverythingishot,slidethevegetablesontoaplate,coverthemwithfoil,andsetthemasidewhileyoucooktheeggs.Wipeoutthenonstickskilletwithapapertowel,thenheatitovermediumlowheat.Crackthetwoeggsintotheskillet,sprinklewithapinchofkoshersaltandsomefreshlygroundpepper,andcookuntilthewhitesaresetbuttheyolksarestillrunny,23minutes.Toserve,slidetheeggsoverthecookedkaleandsweetpotatoesandeatimmediately.263calories,10gfat(3.3gsaturatedfat),27gcarbohydrate(4.4gdietaryfiber,8.9gsugars),16.3gproteinRoastedSweetPotatoesMakesabout2cupsINGREDIENTSteaspoonoliveoil2mediumsweetpotatoespinchofkoshersaltfreshlygroundpepperPREPARATIONPreheattheovento425Fandlinealarge,rimmedbakingsheetwithparchmentpaper.Brushtheparchmentwitholiveoil.Washanddrythesweetpotatoes,thencutthemintoinchcubes.Spreadthecubedsweetpotatoesoutoverthebakingsheetandseasonthemwithalittlebitofsaltandpepper.Roastinthepreheatedovenuntiltheyresoftandlightlybrowned,2025minutes.Letthesweetpotatoescoolslightlybeforeeating,andcoolleftoverscompletelybeforestoringinanairtightcontainerinthefridgeforupto5days.

4.BananaGreenSmoothieMakes1servingINGREDIENTSlargebanana,peeled,frozenifpossiblecupplain,unsweetenednonfatGreekyogurt1cupunsweetenedalmondmilk1cupbabyspinachteaspoonvanillaextract1tablespoonalmondbutterPREPARATIONCombineallingredientsinablenderandblendonhighuntilthemixtureissmooth,about30seconds.255calories,11gfat(0.6gsaturatedfat),22gcarbohydrate(3.8gdietaryfiber,13.8gsugars),17gprotein5.SpringVegetableandFetaEggWhiteFrittataMakes2servings(saveoneforleftovers!)INGREDIENTS1mediumyukongoldpotato,washedandcutininchcubes(about1cup)2mediumcarrots,peeledandcutincoinsinchthick(about1cup)2clovesgarlic,minced1cupsnappeas,endstrimmed,cutin1/2inchpieces1tablespoonoliveoil1cupeggwhitespinchofkoshersaltfreshlygroundpepper1ouncefetacheese,crumbled(about2tablespoons)afewfreshbasilleaves,roughchopped,forgarnish(optional)PREPARATIONPreheattheovento375F.

Bringcupofwatertoaboilinalarge,ovensafeskilletwithalid.Addteaspoonofkoshersaltandthecubedpotatoes.Covertheskilletandcookovermediumheatfor5minutes.Addtheslicedcarrotsandmincedgarlicandcook,covered,for5minutesmore,untilthepotatoesaresoftandthecarrotsarestillslightlycrisp.Turntheheatdowntolow,addthesnappeasandcook,uncovered,untilthesnappeasarebrightgreenandalmostallthewaterhasevaporated,about2minutesmore.Whenthevegetablesarecooked,transferthemtoabowlorplateandwipeouttheskillet.Beattheeggwhitesvigorouslywithawhiskoranelectricmixeruntiltheyrefrothyandbubbling,about45seconds.Heattheoliveoilintheclean,dryskilletovermediumheat.Ifyouhaveapastrybrush,useittobrushthebottomofthepanandabout2inchesupthesideswitholiveoil.Ifyoudonthaveapastrybrush,swirltheoilaroundthebottomandsidesofthepan.Whentheoilishot,addtheeggwhites,thenscatterthecookedvegetablesevenlyovertop.Letthefrittatacookonthestovefor2minutestosettheeggsonthebottomslightly.Sprinklethefetacheeseontop.Transfertheskillettotheovenandcookuntilthefrittataispuffed,cookedthrough(thecentershouldntjigglewhenyoushakeit),andslightlybrowned,about15minutes.Letthefrittatacoolintheskilletfor5minutes,thenservehalfimmediately.Lettheremaininghalfcoolcompletelybeforestoringitinanairtightcontainerinthefridgetoeatanotherday.262calories,10gfat(3.1gsaturatedfat),25gcarbohydrate(4.4gdietaryfiber,5.7gsugars),18gprotein

LUNCH1.WildRice,Cucumber,andWalnutChickenSaladMakes1servingForthisrecipe,youllneedtocookachickenbreast.Ifyouwant,youcancookmorethanone,justcutupalittleextralemonandmakesureyourbakingdishisbigenoughthatthebreastsarenttouching.Cookedchickenbreastswillonlykeepabout4daysinanairtightcontainerinthefridgethough,soyouprobablydontwanttocookmorethan4atonce!INGREDIENTSoliveoil,forgreasingthebakingdish16ounceboneless,skinlesschickenbreast(1mediumbreast)alemon,thinlyslicedpinchofkoshersaltfreshlygroundpepper1tablespoonredwinevinegar1tablespoontarragonorparsleyleaves,choppedtablespoonoliveoil1cuparugulacupcookedwildrice(cupdry,cookedaccordingtothepackagedirections),atroomtemperaturealargeEnglishcucumber,thinlyslicedcuphalvedgrapetomatoes3kalamataolives,thinlysliced3walnuthalves,choppedPREPARATIONPreheattheovento400Fandbrushasmall,ovenproofbakingdishwithalittlebitofoliveoil.Seasonthechickenbreast(s)withapinchofkoshersaltandsomefreshlygroundpepperandlayitinthebakingdish.Laytheslicedlemonontopofthechicken.Coverthedishwithfoilandcookthechickeninthepreheatedovenfor20minutes,oruntilthechickeniscookedthroughandathermometerinsertedintothecenterofthebreastreads165F.

Oncethechickenhascooledtoroomtemperature,cutitintoinchcubesandsetitasidewhileyoupreparetherestofthesalad.Combinetheredwinevinegarandchoppedtarragoninalargemixingbowlandwhiskthemtogethertocombine.Whilecontinuingtowhiskvigorously,addtheoliveoilinaslow,steadystreamtomakeavinaigrette.Addallingredients,includingthechicken,tothemixingbowl,andtosstogethertocombineandcoatwiththevinaigrette.Serveimmediately.525calories,25gfat(3.1gsaturatedfat),28gcarbohydrate(3.3gdietaryfiber,1.1gsugars),47gprotein2.Chicken,Chickpea,andRoastedVegetableSaladMakes1servingyoullhaveleftoverroastedvegetablesifyourefollowingthe1400or1700calorieplanForthissalad,roastthechickenandvegetablesthenightbefore,thenstoreeverythinginthefridgeovernight.Ifyoullonlybeeatinghalfthevegetables,cooktwochickenbreastsinsteadofoneandsavetheleftoverchickenandvegetablesforlunchanotherday.INGREDIENTS2mediumbulbsfennel,coredandcutinto8wedges,lengthwise1cupBrusselssprouts,rootstrimmed,halved4mediumcarrots,peeledandcutcrosswiseinto1inchpieces2tablespoonsoliveoilpinchofkoshersaltfreshlygroundpepper16ounceboneless,skinlesschickenbreastcupcannedchickpeas,rinsedanddrained1tablespoonraw,unsaltedsunflowerseedscupbasilleaves,torndrizzleofbalsamicvinegarPREPARATIONPreheattheovento400F.Linealarge,rimmedbakingsheetwithparchmentpaper.

Inalargemixingbowl,combinethecutfennel,Brusselssprouts,carrots,oliveoil,salt,andpepper.Tosstogethertocoatthevegetables.Spreadthevegetablesoutovertheparchmentlinedbakingsheetandroastfor15minutes.After15minutes,takethesheettrayoutandmovethevegetablesaroundsothattheresroominacornerofthesheettrayforthechickenbreast.Placethechickenbreastinthecornerandputthesheettraybackintheoven.Continuetocookuntilthevegetablesareroastedandthechickeniscookedthrough(athermometerinsertedinthecenterofthebreastshouldread165F),about20minutesmore.Letthevegetablesandchickencoolforabout10minutes,thencutthechickenintobitesizedpiecesandputitinabowlwithhalftheroastedvegetables(ifyoureonthe2000or2300calorieplan,youlleatallofthevegetables),chickpeas,sunflowerseeds,andbasil.Tosseverythingtogetherandservewithadrizzleofbalsamicvinegar.Letleftovervegetablescoolcompletelybeforestoringinanairtightcontainerinthefridgeforupto3days.524calories,24gfat(3.6gsaturatedfat),29gcarbohydrate(9.2gdietaryfiber,3.2gsugars),48gprotein3.Salmon,Avocado,andSweetPotatoKaleSaladMakes1servingForthisrecipeyouneedtoroastasalmonfillet.Ifyouwant,youcanroastseveral6ouncefilletsatonce,theneatleftoverfilletsforotherlunchesanddinners.Leftoverroastedsalmonwillkeepforupto4daysinanairtightcontainerinthefridge.INGREDIENTS16ouncefilletsalmon,skinlesskoshersaltfreshlygroundpepper2inchslicesoflemonjuiceoflemon1teaspoonoliveoil1cupkaleleaves,stemsremoved,leavesslicedintoribbonsinchthickcuproastedsweetpotatocubes(recipebelow)avocado,peeledanddicedintoinchcubes

Englishcucumber,thinlysliced1tablespoonchoppeddill(optional,butrecommended)1tablespoonchoppedparsleyleavesPREPARATIONPreheattheovento425Fandlinealarge,rimmedbakingsheetwithparchmentpaper.Seasonthesalmonfilletwithalittlebitofkoshersaltandfreshlygroundpepperonallsides.Laythelemonslicesnexttoeachotheronthebakingsheet,thenplacetheseasonedsalmonfilletontopofthelemonslices.Roastinthepreheatedovenuntilthesalmonisopaqueontheoutsideandflakeseasilywithafork,butstillpinkontheinside.Asalmonfillet1inchthickwilltakeabout8minutestocookathickerfilletwilltakeaboutanadditional4minutesperextrainchofthickness.Letthesalmoncoolatleast5minutes,thencutitinto1inchcubes.Inamediummixingbowl,combinethelemonjuicewithapinchofsaltandsomefreshlygroundpepper.Whiskthemixture,thenaddtheoliveoilwhilecontinuingtowhisk.Addthekaleribbonsanduseyourhandstomassagethevinaigretteintothekaleuntilitstartstosoften,about30seconds.Addavocado,roastedsweetpotatocubes,cucumber,andherbs,andtosseverythingtogether.Transfertoabowlandtopwiththecubedsalmon.Ifyoucookedthesalmonaheadoftime,itsfinetoeatitcoldinthesalad.519calories,23gfat(3.8gsaturatedfat),29gcarbohydrate(9.7gdietaryfiber,9.2gsugars),49gproteinRoastedSweetPotatoesMakesabout2cupsINGREDIENTSteaspoonoliveoil2mediumsweetpotatoespinchofkoshersaltfreshlygroundpepperPREPARATION

Preheattheovento425Fandlinealarge,rimmedbakingsheetwithparchmentpaper.Brushtheparchmentwiththeoliveoil.Washanddrythesweetpotatoes,thencutthemintoinchcubes.Spreadthecubedsweetpotatoesoutoverthebakingsheetandseasonthemwithalittlebitofsaltandpepper.Roastinthepreheatedovenuntiltheyresoftandlightlybrowned,2025minutes.Letthesweetpotatoescoolslightlybeforeeatingcoolleftoverscompletelybeforestoringinanairtightcontainerinthefridgeforupto5days.4.MarinatedTofu,EggandVegetableBowlMakes1servingForthisrecipe,youllneedtomarinatedthetofuatleast6hoursinadvance.Sinceitsusuallysoldina12ouncepackage,feelfreetodoublethemarinaderecipeandmarinateenoughtofufortwomeals.INGREDIENTSForthetofu:6ouncesextrafirmtofu1tablespoonunseasonedricevinegar1tablespoontamarijuiceofalime1teaspoonhoney1clovegarlic,crushedForthevegetablebowl:2teaspoonsnatural,unsaltedalmondbutter2teaspoonsricevinegar2teaspoonstamari1scallion,thinlyslicedonabias1mediumredbellpepper,cored,seedsremoved,thinlysliced1mediumcarrot,peeledandgratedEnglishcucumber,cutintomatchsticksabout2incheslongand1/4inchwide1tablespoonparsleyleaves1tablespooncilantroleaves

2hardboiledeggs(recipebelow),quarteredPREPARATIONForthetofu:Drainanyexcessliquidfromthetofuandcutitintostripsabout2incheslong,inchwideandinchthick.Putthetofuinaquartsizedziplocbagoracontainerorbakingdishbigenoughtofitthetofuinasinglelayer.Whisktogetherthericevinegar,tamari,limejuice,andhoney,thenaddthegarlicclove.Pouroverthetofuintheziplocbagorcontainer.Refrigerateandmarinateforaminimumof6andamaximumof24hours,flippinghalfwaythrough.Whenthetofuismarinated,draintheliquidbutdontpatthetofudry.Marinatedtofuwillkeepforupto5daysinanairtightcontainerinthefridge.Forthevegetablebowl:Inamediummixingbowl,whisktogetherthealmondbutter,tamariandricevinegaruntilitformsasauce.Addscallion,redbellpepper,carrot,andcucumber,andtosseverythingtocoat.Transferthevegetablestoaservingbowl,andtopwiththeparsley,cilantro,choppedegg,andmarinatedtofu.508calories,24gfat(5.6gsaturatedfat),30gcarbohydrate(8.7gdietaryfiber,10.9gsugars),43gproteinHardBoiledEggsCookasmanyeggsasyouwant,aslongastheyfitinasinglelayerinyourpot.Cookedeggswillkeepforupto6daysinanairtightcontainerinthefridge.PREPARATIONFillamediumsaucepanwithalidwithatleast5inchesofwaterandbringtoaboil.Whenwaterisboiling,addeggsoneatatime,droppingthemincarefullywithaspoonsoasnottocracktheshells.Reducetheheataslowasitwillgo,cover,andcookforexactly10minutes.Meanwhile,setupamediummixingbowlwith1cupscoldwaterand1cupsice.Wheneggsaredone,useaspoontotransferthem,oneatatime,intotheicewaterbath.Cool3minutes,thenpeeltheeggsandserve.Refrigerateleftovereggsinanairtightcontainer.

5.TossedTurkeyCobbMakes1servingINGREDIENTS2teaspoonscidervinegar1tablespoonchoppedchiveskoshersaltfreshlygroundpepper2teaspoonsoliveoil2cupsmixedgreens1hardboiledegg,roughlychopped(recipeabove)5ounceslowsodiumdeliturkey,slicedandcutinbitesizedpieces1mediumbeefsteaktomatoavocado,peeledandcutininchcubescupfresh,rawcorn(cansubstitutethawed,frozencorn)PREPARATIONInalargemixingbowl,combinetheapplecidervinegar,chives,apinchofkoshersalt,andsomefreshlygroundpepper.Whisktogether,thenslowlyaddtheoliveoil,continuingtowhiskuntilalloftheoliveoilisincorporated.Addtheremainingingredientstothebowlandtosseverythingtogether.513calories,22.4gfat(4.2gsaturatedfat),26gcarbohydrate(7.6gfiber,6.6gsugars),51.9gprotein

DINNER1.ThaiBeefSaladLettuceBoatsMakes1servingINGREDIENTS1scallion,greenandwhitedivided1teaspoonpeanutoilorcanolaoil1tablespoonmincedshallot2teaspoonsmincedginger(optional,butrecommended)

4ouncesgroundbeef(95%lean,5%fat)1clovegarlic,minced1cupgreenbeans,endstrimmed,cutinto1inchpiecesaredbellpepper,cored,seedsremoved,thinlyslicedandcutinto1inchpieces1teaspoonfishsauce(cansubstitutetamari)juiceoflimeredchiliflakes(optional)1tablespoonparsleyleaves1tablespoonbasilleaves,torn1tablespooncilantroleaves4romainelettuceleavesPREPARATIONThinlyslicethescallionwhite,thencutthegreeninto1inchpiecesandsetaside.Heattheoilalargeskilletovermediumheat.Addthemincedshallot,ginger,andslicedscallionwhitesandcook,stirringoften,justuntilfragrantandstartingtosoften,aboutaminute.Addthegroundbeef,stir,andbreakupanybigpieces.Cook,stirringoccasionally,untilthebeefisalmostcookedbutstillslightlypinkinplaces,about2minutes.Addthegarlic,greenbeans,andredpepperandcontinuetocook,stirringoccasionally,untiltheporkiscompletelycookedandthevegetablesarewarmbutstillverycrunchy,about2minutesmore.Drainanyexcessgreasebytippingthepanandpouringitout.Turntheheatoffundertheskillet,thenaddthefishsauce,limejuice,redchiliflakes,herbs,andreservedscalliongreens.Stireverythingtogethersothatitsallevenlymixed.Laythelettuceleavesonaplateanddividetheporkmixtureevenlybetweentheleaves,spreadingthebeefoutdownthecenteroftheleavessothattheyreeasytopickup.Serveimmediately.294calories,10gfat(3.8gsaturatedfat),17gcarbohydrate(4.8gdietaryfiber,0.7gsugars),34gprotein

2.OnePanChickenwithFennel,Tomatoes,Olives,andSpinachMakes1servingINGREDIENTS4ouncesboneless,skinlesschickenbreast(aboutalargebreast)koshersaltfreshlygroundpeppercuplowsodiumchickenstock1teaspooncrushedredpepperflakes(optional,totaste)24clovesgarlic,crushedalemon,cutcrosswiseininchslices6cherrytomatoes,halved1smallbulbfennel,slicedlengthwiseinwedges1inchthick5kalamataolives,halved1cuplooselypackedbabyspinachPREPARATIONSeasonchickenbreastwithalittlebitofsaltandpepperonallsides,andletitsitonthecounterforatleast10minutesbutnomorethan20minutes,sothatitsnotrefrigeratorcold.Pourthechickenstockintoalargeskilletorsaucepotwithalid,seasonitwithalittlebitofsaltandpepper,thenbringittoasimmeroverhighheat.Assoonastheliquidisboiling,addtheredpepperflakes,garlic,lemonslices,cherrytomatoes,fennel,andolives,spreadeverythingoutoverthebottomofthepan,thenlaythechickenbreastontop.Coverthepanandturntheheatdowntomediumlow.Cook,covered,untilathermometerinsertedinthecenterofthebreastreads165F,810minutes.Assoonasthechickeniscooked,removeitfromtheskilletandletitrestonacuttingboardfor5minutes.Turntheheatoffundertheskilletandrainanyremainingliquidfromtheskilletbytiltingthepanandusingaspatulatokeepthevegetablesin.Takeoutthelemonslicesandgarlicandthrowthemaway.Withtheskilletstillofftheheat,addthespinachandtosseverythingtogether,sothatthespinachwiltsjustalittlebit.Transferthevegetablestoaplate.Slicethechickenandserveitatopthevegetables.

290calories,10gfat(0.8gsaturatedfat),18gcarbohydrate(6gdietaryfiber,2.8gsugars),32gprotein3.MarinatedFlankSteakwithCauliflowerRiceandMustardGreensMakes1servingForthisrecipe,youllhavetomarinatetheskirtsteakforatleast6hours.Ideallyyoulluseafoodprocessortomincecauliflower,butyoucanalsodoitwithaboxgrateroraknife.INGREDIENTSForthemarinatedskirtsteak:1tablespoontamari2tablespoonspineapplejuice1teaspoonapplecidervinegar(cansubstitutewhitevinegar)1clovegarlic,crushed1teaspoonmincedginger4ouncesflanksteak,fatremoved,slicedintostripscrosswise,aboutinchthickForthesteak,cauliflowerrice,andmustardgreens:1cupscauliflowerflorets1teaspoonpeanutoilmarinatedskirtsteak(above)2tablespoonslowsodiumchickenstock(youcansubstitutewater)1clovegarlic,minced1teaspoonmincedginger1scallion,greenandwhiteseparated,thinlysliced2teaspoonstamari1cupmustardgreens,stemsremoved,leavesthinlyslicedintoribbons(youcansubstitutekale)PREPARATIONForthemarinatedskirtsteak:Combineallingredientsexceptthesteakinasmallairtightcontainerorziplocbag,andshakeorstireverythingtogethertocombine.Addtheskirtsteakandshakeorstirtocoatthesteakwiththemarinade.Refrigerateandmarinateforaminimumof6andamaximumof24hours,flippinghalfwaythrough.

Forthesteak,cauliflowerrice,andmustardgreens:Addthecauliflowerfloretstoafoodprocessorfittedwiththebladeattachment,andpulse1015times,untilthefloretsareroughlytheconsistencyofrice.SomechunksareOK,justpickthemoutbeforeyoucook.Ifyoudonthaveafoodprocessor,youcangratethefloretsonaboxgraterormincethembyhand,butitsmessy.Oncethesteakismarinated,takeitoutofthemarinadeandpatitdrywithpapertowels.Throwthemarinadeaway.Heatthepeanutoilinalargeskilletovermediumhighheat.Whentheoilishot,addtheskirtsteakstrips,spreadingthemoutsotheyrenottouching.Cook,withouttouchingthesteak,untiltheundersidesarelightlybrowned,about90seconds.Flipthesteakstripsandcookuntilbothsidesarebrownedandthesteakiscookedtomediumrare,about90secondsmore.Useaspoonorspatulatotakethesteakstripsoutofthepanandsetthemasideonaplate.Turntheheatontheskilletdowntomediumlowandaddthechickenstock,garlic,ginger,andscallionwhites.Asthechickenstocksimmers,scrapethebottomofthepanwithaspoonorspatula,toreleaseanybrownedsteakbitsstucktothepan.Cookuntilthestockisalmostevaporatedandthegarlicandgingerarefragrant,about45seconds.Addtherawcauliflowerrice,tamari,andmustardgreens.Cook,stirringoccasionally,untilthecaulifloweristenderandthemustardgreensarebrightgreen,about4minutes.Iftheliquidevaporatesandthingsstarttostick,addasplashofwater.Whenthecaulifloweristender,addthecookedsteakstripsandtheslicedscalliongreens,tosseverythingtogether,andserveimmediately.304calories,12gfat(4.5gsaturatedfat),17gcarbohydrate(8.3gdietaryfiber,1.9gsugars),32gprotein

4.SpicyRoastedTofuandPortobelloMushroomBowlMakes1servingINGREDIENTS5ouncesextrafirmtofu2teaspoonsunseasonedricevinegar,divided2teaspoonsfishsauce(youcansubstitutetamari),divided1teaspoonpeanutoil2largeportobellomushroomcaps,cutintostripsaboutinchthickasmallredThaichili,halved,seedsremoved,thinlyslicedlengthwise(optional)2largeeggwhites(or6tablespoonsliquideggwhites)englishcucumber,cutintomatchsticks2incheslong,inchwideandinchthick1tablespoonparsleyleaves1tablespooncilantroleaves1scallion,thinlyslicedonabiasPREPARATIONPreheattheovento425Fandlinealarge,rimmedbakingsheetwithparchmentpaper.Drainthetofuandusepapertowelstodryitthoroughly.Cutthetofuintostrips,roughly2incheslong,inchwide,andinchthick.Setaside.Inamediummixingbowl,combine1teaspoonunseasonedricevinegar,1teaspoonfishsauce,andthepeanutoil.Stirtogether,thenaddthetofuandgentlytossthetofuwithyourhands,coatingitwiththeliquid.Trynottobreakupthepiecesoftofu,butitsnobigdealifacoupleofthemgetbrokenup.Spreadthetofuoutoveraboutofthebakingsheet,leavingbehindliquidinthemixingbowlandreservingit.Roastthetofuinthepreheatedovenfor15minutes.Meanwhile,addslicedmushroomsandchilitothesamemixingbowlandtosswiththeremainingtocoat.Whenthetofuhasbeenroastedfor15minutes,takethebakingsheetoutoftheovenandspreadthemushroomsandchilioutovertheremainingofthebakingsheet.Continuetoroasttofuwithmushroomsuntilthechiliisshriveled,themushroomsareverysoft,andthetofuislightbrownandcrispyonthebottom,about15minutesmore.Whenthetofuandmushroomsaredone,takethebakingsheetoutoftheovenandsetitaside.Heatasmallnonstickskilletovermediumlowheat.Whisktheeggwhitestogether,thenaddthemtotheskillet.Cook,movingtheeggwhitesaroundconstantlywithawoodenspoonorrubberspatula,untilthewhitesarecookedthrough,aboutaminute.Turntheheatoffunderneaththeskillet.

Inalargemixingbowl,combinetheremaining1teaspoonricevinegarand1teaspoonfishsauce.Addthecucumber,parsley,cilantro,andscallion,andtosstocoateverything.Addthemushrooms,tofu,andeggwhitestothebowlandtosseverythingtogether,breakinguptheeggwhites.Transfertoaservingbowlandserveimmediately.316calories,12gfat(2.4gsaturatedfat),16gcarbohydrate(4.7gdietaryfiber,2gsugars),36gprotein5.CollardWrappedTurkeyBurgerwithTurnipFriesMakes1servingINGREDIENTS2largeturnips(bigenoughtoyield1.5cupsrawfries,instructionsbelow)2teaspoonspeanutoilorcanolaoil,dividedkoshersaltfreshlygroundpepper1scallion,greenthinlysliced,whitefinelyminced4ouncesgroundturkey(97%lean)teaspoonpaprika2largecollardgreenleaves,stemsremoved2inchslicesbeefsteaktomatoafewthinslicesredonion(optional)teaspoonmustard(nosugaradded)PREPARATIONPreheattheovento425Fandlinealarge,rimmedbakingsheetwithparchmentpaper.Peeltheturnips`andcutintofriesthatareroughly3incheslong,inchwideandinchthick.ItsOKiftheyrenotalltotallyuniform.Puttheturnipfriesonthelinedbakingsheet,drizzlewith1teaspoonoil,andsprinklewithalittlebitofsaltandpepper.Spreadtheturnipfriesoutandroastinthepreheatedovenuntiltheyresoftinthemiddleandslightlycrispyontheoutside,2025minutes.Whiletheturnipfriescook,maketheturkeyburger.

Inasmallmixingbowl,combinescallionwhitesandgreens,groundturkey,paprika,apinchofkoshersalt,andsomefreshlygroundpepper.Useyourhandstomixeverythingtogether,thenformitintoapattyaboutinchthick.Putthepattyinthefridgewhileyoupreparethecollardgreens.Simmercupwaterinalargeskilletovermediumheat.Addonelargecollardgreenleaftothesimmeringwaterandletitcookforabout30seconds,thenflipitandcookforanother30seconds.Thiswillsoftenthecollardalittlebit,sothatitseasiertowraparoundtheburgeranddoesnttasteweird.Putthecookedleafonapapertowellinedplate,andrepeatwiththesecondleaf.Youmightonlyneedoneleaf,butcookingtwowillgiveyouathickerwrap,incaseonerips.Wipeouttheskilletsothatitscleananddry,thenreturnittothestove.Heattheremaining1teaspoonofoilintheskilletovermediumhighheat.Whentheoilintheskilletisveryhot,laytheturkeypattyintheskillet.Cookuntiltheundersideisdeeplybrowned,about5minutes.Carefullyfliptheburgerandcookuntilthemeatiscookedthrough(athermometerinsertedintothecentershouldread165F,andthereshouldbenopinkinthemiddlewhenyoucutintothepatty)andtheundersideisdeeplybrowned,about5minutesmore.Whentheturkeyburgeriscooked,turntheheatoffundertheskillet.Laythewholecollardleafonaplatewiththeturnipfries,thenlaytheburgerinthecenteroftheleaf.Topwithmustard,slicedtomato,andslicedonion(ifyoureusingit).Wrapandserve.309calories,13gfat(2.7gsaturatedfat),15gcarbohydrate(4.6gdietaryfiber,7.8gsugars),33gprotein

LIGHTSNACK1.BalsamicMarinatedStrawberrieswithCottageCheeseandMintMakes1servingYoucantossthestrawberrieswithbalsamicrightbeforeyoueat,buttheylltastebetteriftheysitinthevinegarforaminimumoftwohoursandamaximumof24hours.(Perfectifyourepreparingthisinthemorningandtakingitonthego!)Justmakesuretokeepitrefrigerated.INGREDIENTS6largestrawberries,hulledandthinlysliced(about1cup)1teaspoonbalsamicvinegarfewdropsofvanillaextract(optional)cup1%lowfatcottagecheese3mintleaves,roughlychoppedPREPARATIONInasmallbowl,tosstheslicedstrawberrieswiththebalsamicvinegarandvanillaextract(ifyoureusingit).Forthemostdelicioussnack,letthestrawberriessitinthevinegarforatleast2hoursandupto24hoursinanairtightcontainerinthefridge.Whenyourereadytoeat,putthecottagecheeseinabowl,topwiththestrawberries,andsprinklewiththemintleaves.190calories,2.5gfat(1.5gsaturatedfat),22gcarbohydrate(3.5gfiber,16.2gsugars),20gprotein2.PeachandTurkeyRollUpswithChiveRibbonsMakes1servingForthisrecipe,longchivesaretiedaroundthepeachturkeyrollups.Thechivesaddalittlebitofcrunch,buttheribbonsaremostlyjustcute.Ifthecutenessofyoursnackisntsomethingyoucareabout,youcanjustthinlyslice3chives,sprinklethemontheturkey,andnottietheribbons.

INGREDIENTS6chives(thelongerthebetter)3ounceslowsodiumdeliturkeybreast,thinlyslicedinabout8slices1largepeach,coredandcutin8wedgesPREPARATIONThinlyslicetwoofthechivesandleavetheother4whole.Makefourrollupsbyrolling2peachwedgesandasprinkleofslicedchivesin12slicesofturkey.Wrapeachrollupinachive,andtiethechiveinaknot,tokeeptherolluptogether(andalsotolookadorable).Serveimmediately,ormaketherollupsupto1dayinadvanceandstoreinthefridge.189calories,1.5gfat(0.3gsaturatedfat),25gcarbohydrate(4.7gdietaryfiber,22gsugars),19gprotein3.TwoIngredientBananaPancakeMakes1servingTomakethispancakework,youneedablenderandatruenonstickpan.Ifyournonstickskilletisoldorscraped,youmayneedtobrushitwithalittlebitofoliveoiltokeepthepancakefromsticking.INGREDIENTS4largeeggwhites(or,cupliquideggwhites)1small,ripebananapinchkoshersalt(optional)sprinkleofcinnamon(optional)PREPARATIONPuttheeggwhitesandthepeeledbananainablender(withthekoshersaltandcinnamon,ifyoureusingthem)andblendonhighuntilthemixtureissmooth.Heatalargenonstickskilletwithalidovermediumheat.Pourthebananaeggwhitemixtureintothehotskillet,andletitcook,uncovered,for2minutes,untiltheedgesstart

tobrown.Covertheskilletandturntheheatdowntolow,thencookuntilthepancakeiscookedthroughanddoesntjigglewhenyoushakethepan,about10minutes.Usealargeplasticorrubberspatulatocarefullyflipthepancake,thenturntheheatbackuptomediumandcook,uncovered,justuntiltheundersideofthepancakestartstobrown,about2minutesmore.Serveimmediately,sprinkledwithsomeadditionalcinnamonifyouwant.181calories,.5gfat(.1gsaturatedfat),23gcarbohydrate(2.6gdietaryfiber,12.4gsugars),21.1gprotein4.ChoppedChickenSaladwithGrapesandDijonMustardMakes1servingThissnackissupereasywhenyouhaveleftovercookedchicken.Planaheadandcookanextrachickenbreastortwoeverytimeyoumakealunchordinnerrecipethatcallsforchickenbreast.Or,buyarotisseriechickenatthesupermarketandremovetheskinINGREDIENTS3ouncesroastedskinlesschickenbreast,cutininchcubes1teaspoondijonmustard3chives,thinlysliced1tablespoonparsleyleaves,roughlychopped1cupgrapes,halvedPREPARATIONPutthecubedchickenbreastinasmallmixingbowl,thenaddthemustardandtosstocoatthechicken.Addtheremainingingredientsandtosstogether.Serveimmediatelyorrefrigerateinanairtightcontainerforupto24hours.203calories,2.5gfat(0.7gsaturatedfat),25gcarbohydrate(0.9gdietaryfiber,21.2gsugars),20gprotein

5.BlackberryFlaxSeedYogurtParfaitMakes1servingINGREDIENTS1cupblackberries,dividedcupplain,unsweetened,nonfatGreekyogurtteaspoonvanillaextract1tablespoongroundflaxseedsprinkleofcinnamonPREPARATIONPuthalftheblackberriesinasmallbowlanduseaforktomashthemintoachunkypaste.AddtheGreekyogurtandvanillaextractandstireverythingtogethertothoroughlymix.Transfertoasmallservingbowlandtopwiththeremainingblackberries,groundflaxseed,andcinnamon.207calories,3gfat(0gsaturatedfat),25gcarbohydrate(9.6gdietaryfiber,16.7gsugars),20gprotein