Inside MEAL PLAN. 3 Meal Plan 12 Vegetarian Meal Plan 23 Cookbook. Recipes by Elizabeth Brown, MS, RD; Sam Heughan; Seth Santoro; and Jordana Brown

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1 Nutrition MONTH 3

2 Inside 3 Meal Plan 12 Vegetarian Meal Plan 23 Cookbook MEAL PLAN Recipes by Elizabeth Brown, MS, RD; Sam Heughan; Seth Santoro; and Jordana Brown 2 MONTH 3 - NUTRITION

3 MEAL PLAN Welcome to Month 3! As you may know by now, protein is the most important macronutrient for muscle growth. And since this month s training program is all about building strength, we ve switched up the macro ratios in this meal plan a bit so that you ll be getting more protein. Month 3 s macro ratios are: 40% of calories from protein, 30% from carbohydrates and 30% from fats. You ll see a few familiar favorite recipes sprinkled here, some of which have been amended to include more protein bigger servings of chicken, salmon, tofu and other protein sources to get you closer to the new macro goals. Happy eating! WEEK 1 - DAY 1 French Toast 1 scoop protein powder + water ¼ cup (32 grams) pistachios Tuna Salad Sandwich Green Salad ⅓ cup (57 grams) soy nuts (roasted soybeans) 28 grapes BLTA Chicken Plus 2 cups (60 grams) raw spinach, steamed 1,694 calories 160 grams protein 107 grams carbs 30 grams fiber 74 grams fat WEEK 1 - DAY 2 Green Protein-Boosted Spinach and Ginger Smoothie 1 rice cake + Fruity Yogurt Spread 1 serving leftover BLTA Chicken Plus ¼ cup (36 grams) sunflower seeds 1 kiwifruit Lettuce-Wrapped Burgers Sam s Sweet Potato Wedges [Make double the wedges and reserve half for Day 3 s lunch.] 1,747 calories 169 grams protein 128 grams carbs 25 grams fiber 65 grams fat 3 MONTH 3 - NUTRITION

4 MEAL PLAN WEEK 1 - DAY 3 Turkey and Egg Muffin ¼ cup (36 grams) almonds 1 banana 1 serving leftover Lettuce-Wrapped Burgers Sam s Sweet Potato Wedges 1 scoop protein powder + water ¼ cup (63 grams) hummus + 1 red bell pepper, sliced Salmon and White Bean Salad [Make double the recipe and reserve half for Day 4 s lunch.] 1,817 calories 163 grams protein 116 grams carbs 26 grams fiber 79 grams fat WEEK 1 - DAY 4 1 serving Zucchini Frittata 1 cup (226 grams) low-fat cottage cheese + ¼ cup (60 grams) salsa WEEK 1 - DAY 5 Strawberry-Extra-Tofu Smoothie 1 serving Zucchini Frittata 1 serving leftover Chicken Fajitas 2 corn tortillas 1 rice cake + Fruity Yogurt Spread 1 serving Steak Salad 1,860 calories 182 grams protein 119 grams carbs 25 grams fiber 76 grams fat Salmon and White Bean Salad PB and Fig Protein Smoothie 1 serving Chicken Fajitas 2 corn tortillas 1,702 calories 184 grams protein 100 grams carbs 24 grams fiber 64 grams fat 4 MONTH 3 - NUTRITION

5 MEAL PLAN WEEK 1 - DAY 6 Egg-Extra-Salmon Scramble 1 scoop protein powder + water ¼ cup (63 grams) hummus + 1 carrot, cut into sticks 1 serving leftover Steak Salad ¼ cup (39 grams) cashews 1 medium apple Green-Onion-Crusted Trout ½ cup cooked quinoa 1 cup roasted Brussels sprouts 1,737 calories 165 grams protein 112 grams carbs 24 grams fiber 70 grams fat WEEK 1 - DAY 7 Protein Pancakes 1 cup (226 grams) reduced-fat cottage cheese + 1 tablespoon ground flaxseeds + ¼ cup (32 grams) pistachios Grilled Turkey and Cheese Sandwich Green Tea Ice Smoothie Chicken Stir-Fry [Make double the recipe and reserve half for Week 2, Day 1's lunch.] 1,690 calories 180 grams protein 151 grams carbs 25 grams fiber 42 grams fat 5 MONTH 3 - NUTRITION

6 MEAL PLAN WEEK 2 - DAY 1 Egg-Extra-Salmon Scramble 1 cup (227 grams) reduced-fat Greek yogurt + ½ cup (77 grams) blueberries Chicken Stir-Fry ⅓ cup (57 grams) soy nuts 1 cup (137 grams) grapes 1 serving Tuna and Brazil Nut Burgers 1 serving Roasted Garlic Yogurt Dip 1,786 calories 162 grams protein 157 grams carbs 29 grams fiber 62 grams fat WEEK 2 - DAY 3 Bok Choy Protein-Boosted Bowl 2 tablespoons soy nuts 2 figs 1 serving leftover Tuna and Brazil Nut Burgers 1 serving leftover Roasted Garlic Yogurt Dip 1 cup (125 grams) steamed green beans 1 rice cake + Fruity Yogurt Spread Chicken Salad 1,746 calories 167 grams protein 154 grams carbs 32 grams fiber 52 grams fat WEEK 2 - DAY 2 Omega-3 Omelet 1 cup (240 milliliters) reduced-fat milk 1 slice whole-wheat bread 1 scoop protein powder + water 1 carrot, cut into sticks + ½ cup (125 grams) hummus 1 serving leftover Tuna and Brazil Nut Burgers 1 serving leftover Roasted Garlic Yogurt Dip Green Salad 1 cup (226 grams) low-fat cottage cheese + ¼ cup (60 grams) salsa Chicken-Hummus Sandwich 1,672 calories 180 grams protein 108 grams carbs 25 grams fiber 66 grams fat WEEK 2 - DAY 4 Mango-Extra-Tofu Smoothie 2 hard-boiled eggs 1 carrot and 1 stalk of celery, cut into sticks 1 serving leftover Chicken Salad Turkey Lettuce Wraps Tri-Tip Wrap [Make double the recipe and reserve half for Day 5 s lunch.] 1,653 calories 180 grams protein 98 grams carbs 20 grams fiber 63 grams fat 6 MONTH 3 - NUTRITION

7 MEAL PLAN WEEK 2 - DAY 5 Green Protein-Boosted Spinach and Ginger Smoothie 1 orange 15 walnut halves Tri-Tip Wrap 1 scoop protein powder + water 1 carrot, cut into sticks + ¼ cup (63 grams) hummus Tuna, White Bean and Arugula Salad [Make double the recipe and reserve half for Day 6's lunch.] 1,735 calories 168 grams protein 149 grams carbs 33 grams fiber 57 grams fat WEEK 2 - DAY 6 High-Protein Porridge Strawberry-Extra-Tofu Smoothie WEEK 2 - DAY 7 Turkey and Egg Muffin 1 cup (226 grams) low-fat cottage cheese + ½ cup (77 grams) blueberries + 15 (¼ cup/30 grams) walnut halves Chopped Salmon Salad ⅓ cup (57 grams) soy nuts 2 figs 1 serving Chicken and Zucchini Pasta 1,786 calories 168 grams protein 153 grams carbs 36 grams fiber 59 grams fat Tuna, White Bean and Arugula Salad 1 carrot and 1 stalk celery, cut into sticks + 1 tablespoon peanut or almond butter Tri-Tip Wrap 1,800 calories 160 grams protein 180 grams carbs 31 grams fiber 66 grams fat 7 MONTH 3 - NUTRITION

8 MEAL PLAN WEEK 3 - DAY 1 French Toast 1 scoop protein powder + water 1 red pepper, sliced + ¼ cup (63 grams) hummus 1 serving leftover Chicken and Zucchini Pasta 2 hard-boiled eggs 1 carrot, cut into sticks Green-Onion-Crusted Trout 1 cup (30 grams) steamed broccoli WEEK 3 - DAY 3 Turkey and Egg Muffin Strawberry-Extra-Tofu Smoothie 1 serving leftover BLTA Chicken Plus 10 spears steamed asparagus ½ cup (128 grams) edamame 1 orange 1 serving Steak Salad 1,815 calories 170 grams protein 129 grams carbs 31 grams fiber 69 grams fat 1,770 calories 160 grams protein 129 grams carbs 33 grams fiber 73 grams fat WEEK 3 - DAY 2 Blue-Green Smoothie 1 cup (226 grams) low-fat cottage cheese + ¼ cup (60 grams) salsa Grilled Turkey and Cheese Sandwich 1 red bell pepper, sliced ⅓ cup (57 grams) soy nuts 1 apple 1 serving BLTA Chicken Plus Green Salad 1,716 calories 173 grams protein 131 grams carbs 32 grams fiber 60 grams fat WEEK 3 - DAY 4 Mango-Extra-Tofu Smoothie ¼ cup (36 grams) almonds 28 grapes 1 serving leftover Steak Salad 1 scoop protein powder + water 1 red bell pepper, sliced + ¼ cup (63 grams) hummus 1 serving Curry Chicken Salad 1,820 calories 173 grams protein 130 grams carbs 31 grams fiber 68 grams fat 8 MONTH 3 - NUTRITION

9 MEAL PLAN WEEK 3 - DAY 6 Protein Pancakes ⅓ cup (57 grams) soy nuts 1 apple 1 serving leftover Chicken Fajitas 2 corn tortillas WEEK 3 - DAY 5 1 serving Zucchini Frittata 1 cup (198 grams) lentils or beans of your choice + 1 serving Basic Vinaigrette 1 serving leftover Curry Chicken Salad 2 slices whole-wheat bread 1 cup (30 grams) spinach 1 cup (226 grams) low-fat cottage cheese + ¼ cup (60 grams) salsa 1 serving Chicken Fajitas 2 corn tortillas 1,820 calories 183 grams protein 138 grams carbs 33 grams fiber 56 grams fat 2 hard-boiled eggs 2 tablespoons pumpkin seeds 1 serving White Fish With Pistachio-Orange Vinaigrette Sauteed Kale 1,852 calories 160 grams protein 150 grams carbs 29 grams fiber 68 grams fat WEEK 3 - DAY 7 Egg-Extra-Salmon Scramble 1 rice cake + Fruity Yogurt Spread 1 serving leftover White Fish With Pistachio- Orange Vinaigrette Sauteed Kale ½ cup (128 grams) edamame 1 serving Chicken Pita Sandwich 1,840 calories 170 grams protein 138 grams carbs 28 grams fiber 67 grams fat 9 MONTH 3 - NUTRITION

10 MEAL PLAN WEEK 4 - DAY 1 Protein Pancakes 1 cup (226 grams) low-fat cottage cheese + 1 tablespoon ground flaxseeds + ¼ cup (32 grams) pistachios 1 serving leftover Chicken Pita Sandwich Green Tea Ice Smoothie 1 serving Lettuce-Wrapped Burgers Sam s Sweet Potato Wedges [Make double the wedges and reserve half for Day 2 s lunch.] 1,839 calories 175 grams protein 132 grams carbs 23 grams fiber 69 grams fat WEEK 4 - DAY 3 Egg-Extra-Salmon Scramble 1 cup (227 grams) reduced-fat Greek yogurt + 2 chopped figs or prunes Chicken-Apple Salad 2 tablespoons pumpkin seeds 1 kiwifruit 1 serving BLTA Chicken Plus 2 cups (110 grams) mixed salad greens + dash of balsamic or red wine vinegar 1,835 calories 161 grams protein 130 grams carbs 30 grams fiber 78 grams fat WEEK 4 - DAY 2 Bok Choy Protein-Boosted Bowl 1 scoop protein powder + water 1 medium apple 1 serving leftover Lettuce-Wrapped Burgers Sam s Sweet Potato Wedges 1 rice cake + Fruity Yogurt Spread Sardine Salad 1,846 calories 162 grams protein 142 grams carbs 30 grams fiber 70 grams fat WEEK 4 - DAY 4 Omega-3 Omelet 1 cup (152 grams) fresh or frozen strawberries (or berries of choice) Chocolate-Mint Recovery Shake 1 serving leftover BLTA Chicken Plus Turkey Lettuce Wraps Chopped Salmon Salad 1 slice whole-wheat bread 1,740 calories 171 grams protein 93 grams carbs 26 grams fiber 79 grams fat 10 MONTH 3 - NUTRITION

11 MEAL PLAN WEEK 4 - DAY 5 High-Protein Porridge Strawberry-Extra-Tofu Smoothie Grilled Turkey and Cheese Sandwich 1 red bell pepper, cut into strips 1 banana ¼ cup (39 grams) cashews Chicken Chopped Salad [Make double the recipe and reserve half for Day 6 s lunch.] 1,852 calories 178 grams protein 150 grams carbs 25 grams fiber 60 grams fat WEEK 4 - DAY 6 Blue-Green Smoothie 2 hard-boiled eggs 1 carrot and 1 stalk celery, cut into sticks Chicken Chopped Salad WEEK 4 - DAY 7 Mango-Extra-Tofu Smoothie 1 cup (227 grams) reduced-fat Greek yogurt ½ cup (77 grams) blueberries Tuna Salad Sandwich ⅓ cup (57 grams) soy nuts 1 orange Shrimp and Sauteed Kale Pasta 1,828 calories 170 grams protein 195 grams carbs 30 grams fiber 48 grams fat 1 scoop protein powder + water 1 apple ¼ cup (34 grams) mixed nuts Shrimp and Sauteed Kale Pasta [Make double the recipe and reserve half for Day 7 s dinner.] 1,759 calories 169 grams protein 160 grams carbs 40 grams fiber 55 grams fat 11 MONTH 3 - NUTRITION

12 VEGETARIAN MEAL PLAN Welcome to Month 3! As you may know by now, protein is the most important macronutrient for muscle growth. And since this month s training program is all about building strength, we ve switched up the macro ratios in this meal plan a bit so that you ll be getting more protein. Month 3 s macro ratios are: 40% of calories from protein, 30% from carbohydrates and 30% from fats. Now, getting even more protein while limiting carbs further is no easy task for a vegetarian, because just about all vegetarian protein sources are also quite rich in carbohydrates. So we ve gotten as close as we can to those new guidelines. On the menu this month you ll see a few familiar favorite recipes, some of which have been amended to include more protein bigger servings of tofu, tempeh and other protein sources to get you closer to the new macro goals. Happy eating! WEEK 1 - DAY 1 French Toast 1 cup low-fat cottage cheese 1 scoop protein powder + water ¼ cup (32 grams) pistachios White Bean and Arugula Salad ⅓ cup (57 grams) soy nuts 28 grapes Tempeh With Quick Cabbage Slaw [Make double the recipe and reserve half for Day 2 s lunch.] 1,749 calories 153 grams protein 143 grams carbs 27 grams fiber 69 grams fat WEEK 1 - DAY 2 Green Protein-Boosted Spinach and Ginger Smoothie 1 rice cake + Fruity Yogurt Spread Tempeh With Quick Cabbage Slaw ¼ cup (36 grams) sunflower seeds 1 kiwifruit Pinto Bean and Cheese Tacos Green Salad [Make double the tacos and reserve half for Day 3 s lunch.] 1,875 calories 162 grams protein 179 grams carbs 38 grams fiber 67 grams fat 12 MONTH 3 - NUTRITION

13 VEGETARIAN MEAL PLAN WEEK 1 - DAY 3 Vegetarian Sausage, Egg and Cheese Muffin ¼ cup (36 grams) almonds 1 banana + 1 cup (227 grams) reduced-fat Greek yogurt Pinto Bean and Cheese Tacos Green Salad 1 scoop protein powder + water 1 red bell pepper, sliced + ¼ cup (63 grams) hummus 1 serving Chopped Egg and Chickpea Salad 1,769 calories 143 grams protein 155 grams carbs 34 grams fiber 68 grams fat WEEK 1 - DAY 4 1 serving Zucchini Frittata 1 cup (226 grams) low-fat cottage cheese + ¼ cup (60 grams) salsa 1 serving leftover Chopped Egg and Chickpea Salad PB and Fig Protein Smoothie More Tofu and Veggies Over Rice [Make double the recipe and reserve half for Day 5 s lunch.] 1,860 calories 168 grams protein 150 grams carbs 33 grams fiber 73 grams fat WEEK 1 - DAY 5 Blue-Green Smoothie 1 serving leftover Zucchini Frittata 1 serving More Tofu and Veggies Over Rice 1 rice cake + Fruity Yogurt Spread 1 serving Vegetarian Fish Patties 1 serving Tartar Sauce 1 cup steamed broccoli 1,864 calories 165 grams protein 175 grams carbs 32 grams fiber 56 grams fat WEEK 1 - DAY 6 Bok Choy Protein-Boosted Bowl 1 medium apple 1 serving leftover Vegetarian Fish Patties 1 serving leftover Tartar Sauce 1 cup steamed broccoli ½ cup chickpeas 1 tablespoon Basic Vinaigrette More Tempeh Cocktail Green Salad 1,860 calories 130 grams protein 200 grams carbs 30 grams fiber 60 grams fat 13 MONTH 3 - NUTRITION

14 VEGETARIAN MEAL PLAN WEEK 1 - DAY 7 Protein Pancakes 1 cup (226 grams) low-fat cottage cheese + 1 tablespoon ground flaxseeds + ¼ cup (32 grams) pistachios Egg-Salad Sandwich ½ red and ½ orange bell pepper, sliced Green Tea Ice Smoothie 1 serving Vegetarian Chili 1,876 calories 154 grams protein 180 grams carbs 45 grams fiber 60 grams fat WEEK 2 - DAY 1 Omega-3 Omelet 1 cup steamed broccoli 1 cup (227 grams) reduced-fat Greek yogurt ½ cup (77 grams) blueberries 1 serving leftover Vegetarian Chili 2 tablespoons soy nuts 1 cup (137 grams) grapes 1 serving Protein-Boosted Chickpea and Brazil Nut Burgers 1½ servings Roasted Garlic Yogurt Dip 10 asparagus spears, steamed 1,868 calories 142 grams protein 190 grams carbs 57 grams fiber 60 grams fat 14 MONTH 3 - NUTRITION

15 VEGETARIAN MEAL PLAN WEEK 2 - DAY 2 Scrambled Egg and Cheese Sandwich 1 scoop protein powder + water 1 carrot, cut into sticks 1 serving leftover Protein-Boosted Chickpea and Brazil Nut Burgers 1½ servings leftover Roasted Garlic Yogurt Dip Green Salad ½ cup (113 grams) low-fat cottage cheese + ¼ cup (60 grams) salsa 1 serving Vegetable Fried Rice 1,847 calories 163 grams protein 170 grams carbs 43 grams fiber 55 grams fat WEEK 2 - DAY 3 Vegetarian Sausage, Egg and Cheese Muffin 2 tablespoons soy nuts 2 figs 1 serving leftover Vegetable Fried Rice 1 scoop protein powder + water 1 medium apple 3 servings Marinated Baked Tofu Slices 1 cup steamed green beans [Make double the tofu recipe and reserve half for Day 4 s lunch.] 1,856 calories 162 grams protein 167 grams carbs 35 grams fiber 60 grams fat 15 MONTH 3 - NUTRITION

16 VEGETARIAN MEAL PLAN WEEK 2 - DAY 4 Mango-Extra-Tofu Smoothie 1 hard-boiled egg 1 carrot and 1 stalk of celery, cut into sticks 3 servings Marinated Baked Tofu Slices 1 cup steamed green beans ½ cup low-fat cottage cheese + ¼ cup salsa Vegan Thai Beef Salad With Peanut Sauce [Make double the recipe and reserve half for Day 5 s lunch.] 1,802 calories 132 grams protein 170 grams carbs 37 grams fiber 66 grams WEEK 2 - DAY 5 Green Protein-Boosted Spinach and Ginger Smoothie 1 orange 15 or ¼ cup (30 grams) walnut halves WEEK 2 - DAY 6 High-Protein Porridge Strawberry-Extra-Tofu Smoothie White Bean and Arugula Salad 1 carrot and 1 stalk celery, cut into sticks 1 tablespoon peanut or almond butter Extra Tofu and Veggies [Make double the recipe and reserve half for Day 7 s lunch.] 1,870 calories 143 grams protein 180 grams carbs 39 grams fiber 65 grams fat Vegan Thai "Beef" Salad With Peanut Sauce 1 scoop protein powder + water 1 carrot, cut into sticks + ¼ cup (63 grams) hummus White Bean and Arugula Salad [Make double the recipe and reserve half for Day 6 s lunch.] 1,850 calories 146 grams protein 190 grams carbs 53 grams fiber 57 grams fat 16 MONTH 3 - NUTRITION

17 VEGETARIAN MEAL PLAN WEEK 2 - DAY 7 Bok Choy Protein-Boosted Bowl ½ cup (113 grams) low-fat cottage cheese + ½ cup (77 grams) blueberries Extra Tofu and Veggies 15 or ¼ cup (30 grams) walnut halves 1 kiwifruit 1 serving Tofu and Zucchini Pasta Parmesan 1,856 calories 136 grams protein 160 grams carbs 38 grams fiber 75 grams fat WEEK 3 - DAY 1 French Toast 1 scoop protein powder + water 1 red bell pepper, sliced + ¼ cup (63 grams) hummus 1 serving leftover Tofu and Zucchini Pasta Parmesan 2 hard-boiled eggs 1 carrot, cut into sticks More Tempeh Cocktail Sauteed Kale [Make double both recipes and reserve half of each for Day 2 s lunch.] 1,854 calories 151 grams protein 155 grams carbs 34 grams fiber 70 grams fat 17 MONTH 3 - NUTRITION

18 VEGETARIAN MEAL PLAN WEEK 3 - DAY 2 Blue-Green Smoothie 1 cup (226 grams) low-fat cottage cheese + 1 medium banana, sliced More Tempeh Cocktail Sauteed Kale ½ cup (86 grams) soy nuts 1 apple 3 servings Marinated Baked Tofu Slices Green Salad [Make double the tofu recipe and reserve half for Day 3 s lunch.] 1,885 calories 155 grams protein 170 grams carbs 32 grams fiber 65 grams fat WEEK 3 - DAY 3 Scrambled Egg and Cheese Sandwich Strawberry-Extra-Tofu Smoothie 3 servings Marinated Baked Tofu Slices Green Salad WEEK 3 - DAY 4 Mango-Extra-Tofu Smoothie ¼ cup (36 grams) almonds 28 grapes Tempeh With Quick Cabbage Slaw 1 scoop protein powder + water 1 red bell pepper, sliced + ¼ cup (63 grams) hummus Extra Tofu and Veggies [Make double the recipe and reserve half for Day 5 s lunch.] 1,870 calories 163 grams protein 150 grams carbs 31 grams fiber 70 grams fat ½ cup (128 grams) edamame 1 orange Tempeh With Quick Cabbage Slaw [Make double the recipe and reserve half for Day 4 s lunch.] 1,810 calories 142 grams protein 148 grams carbs 26 grams fiber 72 grams fat 18 MONTH 3 - NUTRITION

19 VEGETARIAN MEAL PLAN WEEK 3 - DAY 5 1 serving Zucchini Frittata ½ cup (198 grams) lentils or beans of choice 1 tablespoon Basic Vinaigrette Extra Tofu and Veggies 1 cup (226 grams) low-fat cottage cheese + 1 cup (166 grams) strawberries 1 serving Vegetarian Chili 1,840 calories 152 grams protein 160 grams carbs 52 grams fiber 66 grams fat WEEK 3 - DAY 6 Protein Pancakes ⅓ cup (57 grams) soy nuts 1 apple 1 serving leftover Vegetarian Chili WEEK 3 - DAY 7 Vegetarian Sausage, Egg and Cheese Muffin 1 rice cake + Fruity Yogurt Spread 1 serving leftover Vegetarian Fish Patties 1 serving leftover Tartar Sauce 1 cup spinach, steamed 1 cup (128 grams) edamame 1 orange Egg-Salad Sandwich Green Salad 1,870 calories 143 grams protein 190 grams carbs 36 grams fiber 60 grams fat 1 hard-boiled egg 2 tablespoons pumpkin seeds 1 serving Vegetarian Fish Patties 1 serving Tartar Sauce 1 cup spinach, steamed 1,890 calories 140 grams protein 200 grams carbs 47 grams fiber 59 grams fat 19 MONTH 3 - NUTRITION

20 VEGETARIAN MEAL PLAN WEEK 4 - DAY 1 Protein Pancakes 1 cup (226 grams) low-fat cottage cheese + 1 tablespoon ground flaxseeds + ½ cup (77 grams) blueberries Pinto Bean Quesadilla Green Tea Ice Smoothie 1 serving Chopped Egg and Chickpea Salad 1,870 calories 156 grams protein 200 grams carbs 48 grams fiber 50 grams fat WEEK 4 - DAY 2 Bok Choy Protein-Boosted Bowl 1 scoop protein powder + water 1 serving leftover Chopped Egg and Chickpea Salad 1 medium apple 1 brown rice cake WEEK 4 - DAY 3 Scrambled Egg and Cheese Sandwich 1 cup (227 grams) reduced-fat Greek yogurt + 2 chopped figs or prunes More Tofu and Veggies Over Rice 1 tablespoon pumpkin seeds 1 kiwifruit 1 serving Protein-Boosted Chickpea and Brazil Nut Burgers 1½ servings Roasted Garlic Yogurt Dip 2 cups (110 grams) mixed salad greens 1,900 calories 146 grams protein 180 grams carbs 39 grams fiber 67 grams fat More Tofu and Veggies Over Rice [Make double the recipe and reserve half for Day 3 s lunch.] 1,792 calories 141 grams protein 184 grams carbs 36 grams fiber 58 grams fat 20 MONTH 3 - NUTRITION

21 VEGETARIAN MEAL PLAN WEEK 4 - DAY 4 Omega-3 Omelet 1 cup (152 grams) fresh or frozen strawberries (or berries of choice) Chocolate-Mint Recovery Shake 1 serving leftover Protein-Boosted Chickpea and Brazil Nut Burgers 1½ servings leftover Roasted Garlic Yogurt Dip 2 cups (110 grams) mixed salad greens 1 rice cake + Fruit Yogurt Spread 1 serving Vegetable Fried Rice 1,850 calories 130 grams protein 165 grams carbs 44 grams fiber 75 grams fat WEEK 4 - DAY 5 High-Protein Porridge Strawberry-Extra-Tofu Smoothie 1 serving leftover Vegetable Fried Rice 1 banana 3 servings Marinated Baked Tofu Slices Sauteed Kale [Make double both recipes and reserve half for Day 6 s lunch.] 1,852 calories 160 grams protein 170 grams carbs 30 grams fiber 65 grams fat 21 MONTH 3 - NUTRITION

22 VEGETARIAN MEAL PLAN WEEK 4 - DAY 6 Blue-Green Smoothie 2 hard-boiled eggs 1 carrot and 1 stalk celery, cut into sticks 3 servings Marinated Baked Tofu Slices Sauteed Kale 1 scoop protein powder + water 1 apple ¼ cup (34 grams) mixed nuts Pinto Bean and Cheese Tacos Green Salad [Make double the tacos and reserve half for Day 7 s lunch.] 1,870 calories 154 grams protein 150 grams carbs 40 grams fiber 73 grams fat WEEK 4 - DAY 7 Mango-Extra-Tofu Smoothie 1 cup (227 grams) reduced-fat Greek yogurt + ½ cup (77 grams) blueberries + 1 tablespoon ground flaxseeds Pinto Bean and Cheese Tacos Green Salad ⅓ cup (57 grams) soy nuts 1 orange Egg-Salad Sandwich 1 red, yellow or orange bell pepper, cut into strips 1,830 calories 137 grams protein 186 grams carbs 40 grams fiber 60 grams fat 22 MONTH 3 - NUTRITION

23 COOKBOOK ALL-PURPOSE MARINADE ⅓ cup (80 milliliters) olive oil ½ cup (144 milliliters) tamari soy sauce ½ cup (118 milliliters) water 2 tablespoons maple syrup 2 cloves garlic, minced 1 teaspoon dried thyme 1 teaspoon ground cumin 1 teaspoon curry powder 1 teaspoon dried oregano 1 teaspoon chili powder ½ teaspoon paprika ¼ teaspoon fresh ground black pepper Add all ingredients to blender and blend until combined. To marinate, pour ¼ marinade per serving of meat into baking dish or zip-top bag, then add meat and let sit for at least two hours and at most one day. (Fish should only marinate for one to two hours maximum.) Makes 8 servings. Per serving: 133 calories 2 grams protein 6 grams carbs 11 grams fat* *About ⅓ to ½ of the marinade is actually absorbed by the meat; these macros represent that figure. You can either discard remaining marinade after removing the meat or put it in a skillet over medium heat and let it reduce, then use it as a sauce. BASIC VINAIGRETTE ¼ cup red wine vinegar 2 tablespoons Dijon mustard ¾ cup olive oil 2 tablespoons chopped shallot Add all ingredients to Mason jar and shake to combine. Makes 16 servings. Per serving: 92 calories 0 grams protein 0 grams carbs 10 grams fat BLTA CHICKEN PLUS* 10 ounces (284 grams) chicken breast ½ teaspoon olive oil 2 slices bacon, cooked and crumbled 2 plum tomatoes, diced 2 cups (110 grams) shredded lettuce ½ avocado, sliced Pound chicken breast flat by carefully using kitchen mallet, rolling pin or back of heavy jar. Coat nonstick pan with olive oil and cook chicken over medium heat about four minutes per side or until cooked through completely without any pink in the middle. Combine bacon, lettuce and tomato. Top chicken with avocado slices and remaining ingredients. Makes 2 servings. Per serving: 299 calories 33 grams protein 6 grams carbs 16 grams fat *For Month 3, this recipe calls for 5 ounces (142 grams) of chicken per serving. BLUE-GREEN SMOOTHIE 1 cup (55 grams) mixed greens 1 cup (155 grams) blueberries 1 scoop protein powder 1 tablespoon hulled sunflower seeds 1 tablespoon ground flaxseeds dash cinnamon 1 cup (240 milliliters) water 4 to 6 ice cubes Combine all ingredients except ice in blender. Blend. Gradually add ice until you reach desired consistency. Makes 1 serving. 285 calories 32 grams protein 25 grams carbs 7 grams fat 23 MONTH 3 - NUTRITION

24 COOKBOOK BOK CHOY PROTEIN-BOOSTED BREAKFAST BOWL 2 eggs + 2 egg whites ¼ cup reduced-fat milk 1 tablespoon nutritional yeast flakes 1 tablespoon ground flaxseeds 2 cups (140 grams) baby bok choy 1 teaspoon olive oil 1 cup (195 grams) brown rice, heated ½ teaspoon tamari soy sauce Whisk eggs with milk, nutritional yeast and flaxseeds. Scramble egg mixture. Saute bok choy in olive oil. Toss with brown rice and soy sauce. Makes 1 serving. 576 calories 36 grams protein 57 grams carbs 22 grams fat CHICKEN-APPLE SALAD 5 ounces (142 grams) chopped chicken 2 cups (140 grams) chopped cabbage 1 carrot, grated 1 apple, chopped 2 tablespoons chopped walnuts ¼ cup (56 grams) reduced-fat Greek yogurt juice of ½ lemon 1 teaspoon olive oil 2 tablespoons chopped cilantro Combine chicken, cabbage, carrots, apple and walnuts in bowl. Add remaining ingredients to small bowl and whisk together, then pour over salad. Makes 1 serving. 560 calories 50 grams protein 47 grams carbs 19 grams fat CHICKEN-HUMMUS SANDWICH 1 tablespoon hummus ½ whole-wheat pita 4 ounces (113 grams) cooked chicken breast 1 cup (20 grams) arugula (rocket) ¼ red pepper, sliced ¼ cucumber, sliced into half-moons Spread hummus on inside of pita, then add remaining ingredients. Makes 1 serving. 300 calories 38 grams protein 23 grams carbs 6 grams fat CHICKEN AND ZUCCHINI PASTA 2 ounces (57 grams) whole-wheat spaghetti or linguini, dry (~1 cup/140 grams cooked) 1 teaspoon olive oil 6 ounces (170 grams) chicken breast, chopped 2 cloves garlic, minced 2 zucchini, scrubbed and thinly sliced into strips with vegetable peeler 1 (14.5-ounce/411-gram) can diced tomatoes ¼ teaspoon oregano ¼ teaspoon dried basil 4 tablespoons grated Parmesan cheese Follow directions on package to cook pasta. Place skillet over medium heat and add olive oil. Add chicken and cover, stirring occasionally, until cooked through, about five minutes. Add garlic and cook two minutes. Add tomatoes, oregano and basil and heat through, about five minutes. Toss chicken mixture with pasta and zucchini noodles. Top each serving with cheese before serving. Makes 2 servings. Per serving: 415 calories 38 grams protein 46 grams carbs 9 grams fat CHICKEN CHOPPED SALAD 4 ounces (113 grams) baked chicken breast, chopped 1 cup (140 grams) frozen peas and carrots, thawed 2 cups (112 grams) chopped romaine lettuce ¼ cup (57 grams) reduced-fat Greek yogurt 24 MONTH 3 - NUTRITION

25 COOKBOOK 1 tablespoon lemon juice ½ teaspoon Dijon mustard ⅛ teaspoon onion powder ⅛ teaspoon garlic powder ⅛ teaspoon oregano Combine chicken, peas and carrots, and lettuce in bowl. Meanwhile, whisk together remaining ingredients and toss with salad. Makes 1 serving. 344 calories 46 grams protein 30 grams carbs 5 grams fat CHICKEN FAJITAS 1 teaspoon olive oil 12 ounces (340 grams) chicken breast 2 medium bell peppers, sliced* 1 onion, sliced salt and pepper, to taste 4 tablespoons reduced-fat Greek yogurt, divided 4 tablespoons salsa, divided 4 tablespoons (7 grams) reduced-fat shredded cheddar cheese, divided Set skillet over medium-high heat and add olive oil. Slice chicken across the grain (horizontally) and, when olive oil is hot, add to pan. Let cook, stirring occasionally, until no longer pink. Add bell peppers and onions and continue to cook, stirring occasionally, until softened. When ready to serve, top chickenveggie mixture with half Greek yogurt, salsa and cheese. Makes 2 servings. Per serving: 338 calories 50 grams protein, 16 grams carbs, 8 grams fat *Choose a red, orange or yellow bell pepper they re sweeter than green but have pretty much the same macronutrient makeup. For even more colorful fajitas, use half of one color and half of another. CHICKEN PITA SANDWICH juice of 1 lemon ⅔ cup (150 grams) Greek yogurt 1 cup (178 grams) shredded cabbage 1 carrot, grated 1 apple, grated 4 tablespoons chopped walnuts 6 ounces (170 grams) chicken breast, baked 1 whole-wheat pita Combine lemon juice and Greek yogurt. Toss with vegetables, chicken and walnuts. Place inside pita. Makes 2 servings. Per serving: 440 calories 39 grams protein 42 grams carbs 15 grams fat CHICKEN SALAD 12 ounces (340 grams) boneless, skinless chicken breast 2 stalks celery, diced 4 ounces reduced-fat Greek yogurt 1 tablespoon dill relish 2 teaspoons whole-grain mustard 6 large leaves bibb (or Boston) lettuce Dice chicken breast and combine with celery, yogurt, relish and mustard. Stir well to combine, then serve in lettuce leaves. Makes 2 servings. Per serving: 245 calories 44 grams protein 6 grams carbs 4 grams fat CHICKEN STIR-FRY 1 teaspoon olive oil 5 ounces (142 grams) chicken breast, chopped 5 shiitake mushrooms, chopped ¼ yellow onion 1 cup (70 grams) cabbage 1 zucchini, chopped ½ teaspoon tamari soy sauce 25 MONTH 3 - NUTRITION

26 COOKBOOK ½ cup (97 grams) cooked brown rice Place skillet over medium heat and add olive oil. Saute chicken until cooked through and remove from heat. Add vegetables and soy sauce to pan; saute until softened. Return chicken to pan to heat through. Serve over rice. Makes 1 serving. 440 calories 45 grams protein 46 grams carbs 9 grams fat CHOCOLATE-MINT RECOVERY SHAKE 30 mint leaves 1 scoop protein powder, preferably chocolate 1 tablespoon cocoa powder 1 tablespoon nutritional yeast flakes 1 tablespoon sunflower seeds 1 tablespoon walnuts 1 tablespoon mixed nuts 1 tablespoon ground flaxseeds 1 tablespoon blackstrap molasses 12 ounces (340 milliliters) water ice, if desired Add all ingredients to blender and blend well. Makes 1 serving. 390 calories 40 grams protein 26 grams carbs 14 grams fat CHOPPED EGG AND CHICKPEA SALAD 4 eggs, hard-boiled and chopped 1 cup chickpeas 1 stalk celery, chopped 1 carrot, chopped 1 cucumber, chopped 2 cups (112 grams) romaine lettuce, chopped. ¼ cup (57 grams) reduced-fat Greek yogurt juice of ½ lemon dash garlic powder dash dried basil dash dried oregano Combine eggs, chickpeas and vegetables in large bowl. In small bowl, whisk remaining ingredients and pour over salad. Toss well and serve. Makes 2 servings. Per serving: 470 calories 34 grams protein 50 grams carbs 15 grams fat CHOPPED SALMON SALAD 5 ounces (142 grams) cooked or canned salmon 1 stalk celery, chopped 1 carrot, chopped ½ cucumber, chopped 2 cups (112 grams) romaine lettuce ¼ cup (57 grams) reduced-fat Greek yogurt juice of ½ lemon dash garlic powder dash dried basil dash dried oregano Combine salmon and vegetables in large bowl. In small bowl, whisk remaining ingredients and pour over salad. Toss well and serve. Makes 1 serving. 350 calories 40 grams protein 23 grams carbs 12 grams fat CURRY CHICKEN SALAD 12 ounces (340 grams) boneless, skinless chicken breast 2 stalks celery, sliced ½ cup (113 grams) reduced-fat Greek yogurt 1 teaspoon curry powder ¼ cup (34 grams) slivered almonds Preheat oven to 350 F/180 C and bake chicken breasts on baking sheet for 30 minutes or until cooked through. Let cool. In medium bowl, stir together chicken, celery, Greek yogurt and curry powder. Add almonds right before serving (and reserve half the almonds for when you eat second serving). Makes 2 servings. Per serving: 310 calories 47 grams protein 7 grams carbs 10 grams fat 26 MONTH 3 - NUTRITION

27 COOKBOOK EGG-EXTRA-SALMON SCRAMBLE 2 eggs, beaten 4 ounces (113 grams) cooked or canned salmon 1 whole-wheat English muffin, toasted ¼ cup (57 grams) reduced-fat Greek yogurt 1 tablespoon minced red onion 1 tablespoon capers, minced 1 tomato, sliced Spray pan with cooking spray and place over medium heat. Add eggs and scramble, then add salmon to warm through. Top each half of English muffin with Greek yogurt, red onions, capers, tomato, and egg-salmon scramble. Makes 1 serving. 470 calories 40 grams protein 26 grams carbs 22 grams fat EGG-SALAD SANDWICH 1 hard-boiled egg, diced ½ tomato, diced 1 cup (20 grams) arugula (rocket) juice of ½ lemon 1 clove garlic, minced salt and pepper, to taste ½ whole-wheat pita Combine egg, tomato, arugula, lemon juice and garlic in bowl and season to taste. Stir to combine, then stuff in pita. Makes 1 serving. 210 calories 12 grams protein 26 grams carbs 7 grams fat EXTRA TOFU AND VEGGIES 1 teaspoon olive oil 12 ounces (340 grams) extra-firm tofu, cut into cubes ¼ yellow onion, sliced 2 cups (178 grams) cabbage, shredded 5 large shiitake mushrooms, sliced 1 red pepper, sliced 1 teaspoons tamari soy sauce Place skillet over medium-high heat and add olive oil. When hot, add tofu and cook, stirring often, until browned and heated through. Remove and set aside. Add onions and cabbage to pan and cook, stirring occasionally, until softened, about three minutes. Add pepper and soy sauce, stir to combine and return tofu to pan to heat through. Makes 1 serving. 516 calories 42 grams protein 42 grams carbs 20 grams fat FRENCH TOAST 2 large whole eggs 1 teaspoon sugar ½ teaspoon cinnamon 1 teaspoon butter 2 slices whole-wheat bread 1 cup (166 grams) sliced strawberries 2 tablespoons sliced almonds In shallow bowl, combine first three ingredients and beat together. Set skillet over medium heat and add butter. Add little water to egg mixture, if necessary, to loosen it up, then dip bread in and let it soak. Place bread in pan and cook until golden brown on both sides. Top with strawberries and almonds. Makes 1 serving. 481 calories 23 grams protein 47 grams carbs 24 grams fat FRUITY YOGURT SPREAD 1 cup (227 grams) reduced-fat Greek yogurt 1 cup (149 grams) strawberries Add yogurt and strawberries to blender and blend until smooth. Makes 1 serving. 220 calories 24 grams protein 20 grams carbs 5 grams fat 27 MONTH 3 - NUTRITION

28 COOKBOOK GREEN-ONION-CRUSTED TROUT 2 medium green onions 2 tablespoons reduced-fat Greek yogurt 2 fillets trout (about 6 ounces or 170 grams) Preheat broiler. Line rack of broiler pan with foil. Finely chop green onions and stir into yogurt. Pat trout fillets dry. Place fillets, skin sides down, on broiler pan and season each fillet with generous pinch of salt and pepper. Spread green-onion mixture evenly over tops of fillets. Broil 3 to 4 inches from heat until green onions are slightly charred and fish is just cooked through, about eight minutes. Makes 1 serving. 281 calories 39 grams protein 3 grams carbs 13 grams fat GREEN SALAD 2 cups (110 grams) salad mix* ½ cup chopped carrots ¼ medium cucumber, diced 1 tablespoon Basic Vinaigrette Combine all ingredients in bowl. Makes 1 serving. 146 calories 3 grams protein 11 grams carbs 10 grams fat *The salad mix can be any kind of lettuce you prefer chop your own or buy it chopped, washed and bagged. You also can mix it up and add other kinds of veggies: spinach, arugula, shredded cabbage or kale, halved cherry tomatoes, chopped red bell pepper, thinly sliced red onions or radishes, and chopped herbs like basil, mint, parsley or cilantro. Make it your own! GREEN PROTEIN-BOOSTED SPINACH AND GINGER SMOOTHIE 2 cups (60 grams) spinach ½ cup water handful of ice cubes 1 medium apple, sliced 1 cup (227 grams) reduced-fat Greek yogurt 1 scoop protein powder 1 tablespoon minced ginger Blend spinach with water and ice. With blender on low, incorporate apple, yogurt and ginger. Increase speed to high and blend for 30 seconds or until smooth. Makes 1 serving. 261 calories 21 grams protein 36 grams carbs 5 grams fat GREEN TEA ICE SMOOTHIE 1 cup (55 grams) mixed salad greens 1 cup (155 grams) frozen blueberries 1 tablespoon hemp, chia or ground flaxseeds ⅛ teaspoon cinnamon 1 scoop protein powder 1 cup (240 milliliters) water 4 to 6 tea ice cubes* or regular ice cubes Combine all ingredients in blender; blend until smooth. Makes 1 serving. 239 calories 30 grams protein 24 grams carbs 3 grams fat *To make tea ice cubes, boil water and steep two tea bags of tea of choice. Pour into ice cube trays. Let set overnight. GRILLED TURKEY AND CHEESE SANDWICH 1 pat butter 2 slices whole-wheat bread 4 ounces (113 grams) turkey deli meat 2 slices (1 ounce each) reduced-fat Swiss cheese 1 medium tomato, sliced Melt butter in frying pan over medium heat. Add slices of bread and let warm through, about two minutes. Flip bread over and assemble ingredients in this order on one half: 28 MONTH 3 - NUTRITION

29 COOKBOOK one slice cheese, turkey, tomato, other slice cheese. Top with other piece of bread and let sit in pan until cheese has melted and bread has browned. Flip and repeat for other side. Slice in half to serve. Makes 1 serving. 482 calories 45 grams protein 35 grams carbs 18 grams fat HIGH-PROTEIN PORRIDGE 1 scoop chocolate protein powder ½ cup (117 grams) cooked rolled oats (¼ cup/20 grams dry) 1 tablespoon almond butter or peanut butter 1 medium banana 1 cup (240 milliliters) milk Combine protein powder and nut butter with cooked oats. Stir to combine. Add sliced banana and milk. Makes 1 serving. 525 calories 42 grams protein 56 grams carbs 16 grams fat LETTUCE-WRAPPED BURGERS 12 ounces (340 grams) lean (93%) ground beef ½ medium onion, diced 2 teaspoons garlic powder salt and pepper, to taste 2 slices low-fat Swiss cheese 2 tablespoons ketchup, divided 2 tablespoons mustard, divided 2 slices tomato 4 large leaves bibb (or Boston) lettuce In medium bowl, combine beef, onions and seasonings. Divide into two patties. Grill or skillet-fry patties until cooked to desired doneness, then top with cheese and let melt. When ready to serve, top with condiments and tomato and place in lettuce leaves. Makes 2 servings. Per serving: 415 calories, 41 grams protein, 9 grams carbs, 21 grams fat MANGO-EXTRA-TOFU SMOOTHIE 1 cup (165 grams) frozen mango 12 ounces (340 grams) extra-firm tofu 1 cup (240 milliliters) reduced-fat milk 1 tablespoon hemp, chia or ground flaxseeds Blend all ingredients. Add ice. Makes 1 serving. 445 calories 35 grams protein 48 grams carbs 13 grams fat MARINATED BAKED TOFU SLICES 12 ounces (340 grams) extra-firm tofu (preferably organic) ¼ cup (98 milliliters) All-Purpose Marinade 1 tablespoon olive oil Slice tofu into ⅓-inch (8.5 millimeter) slices. Pour a bit of marinade into glass baking dish. Set tofu slices in marinade and pour remaining marinade over top. For more intense flavor, marinate longer starting even a day ahead. When ready to cook, preheat oven to 400 F/200 C. Coat baking tray with olive oil and place marinated tofu on tray. Bake for 15 minutes. Flip each piece, then bake another 15 minutes. Makes 3 servings. Per serving: 108 calories 10 grams protein 4 grams carbs 6 grams fat MORE TEMPEH COCKTAIL 1 to 2 teaspoons horseradish 4 tablespoons ketchup 8 ounces (227 grams) tempeh, baked or panfried and cubed Whisk together horseradish and ketchup, toss with tempeh. Makes 1 serving. 515 calories 42 grams protein 39 grams carbs 26 grams fat 29 MONTH 3 - NUTRITION

30 COOKBOOK MORE TOFU AND VEGGIES OVER RICE 1 teaspoon olive oil 12 ounces (340 grams) extra-firm tofu, chopped 5 shiitake mushrooms, chopped ¼ yellow onion, chopped 1 cup (70 grams) cabbage, shredded 1 zucchini, chopped ½ teaspoon tamari soy sauce ½ cup (97 grams) cooked brown rice Place skillet over medium heat and add olive oil. Saute tofu until browned and remove from heat. Add vegetables and soy sauce to pan; saute until softened. Return tofu to pan to heat through. Serve over rice. Makes 1 serving. 519 calories 43 grams protein 53 grams carbs 15 grams fat OMEGA-3 OMELET 1 teaspoon olive oil ¼ onion, yellow or red, minced ½ red bell pepper, diced 2 large whole eggs 1 tablespoon ground flaxseeds ¼ cup (61 milliliters) reduced-fat milk 2 tablespoons goat cheese salt and pepper, to taste Place small skillet over medium heat. Add olive oil, onions, and dash of salt and pepper. Saute until onions are translucent, about three minutes. Add red peppers and saute another two to three minutes. Meanwhile, combine eggs, flaxseeds and milk in bowl and whisk together. Pour egg mixture over vegetables in pan. Cover with lid for about two minutes to help eggs cook through without flipping. Conversely, you can allow egg mixture to set, uncovered, about two to three minutes, and then with a lot of conviction, flip eggs and vegetables in skillet. Let cook through, then add goat cheese and fold omelet onto plate. Makes 1 serving. 390 calories 24 grams protein 12 grams carbs 27 grams fat PB AND FIG PROTEIN SMOOTHIE 1 scoop protein powder (preferably chocolate) 1 tablespoon peanut butter 2 figs ½ cup (120 milliliters) reduced-fat milk ½ cup water ice cubes Add all ingredients to blender and blend well. Add more water as needed to reach desired consistency. Makes 1 serving. 372 calories 37 grams protein 35 grams carbs 11 grams fat PINTO BEAN AND CHEESE TACOS 1 cup (170 grams) pinto beans ¼ cup (60 grams) salsa ¼ avocado, sliced ¼ cup (11.5 grams) cilantro 2 ounces reduced-fat cheese 2 thin corn tortillas Warm beans in small skillet set over medium heat, then remove to bowl. Wipe out pan and heat tortillas briefly. Divide ingredients between tortillas and roll up. Makes 1 serving. 543 calories 34 grams protein 68 grams carbs 18 grams fat PINTO BEAN QUESADILLA 2 corn tortillas 1 cup pinto beans, rinsed and drained 2 ounces light cheddar cheese 1 medium bell pepper, sliced 1 cup chopped broccoli Place one tortilla in nonstick skillet. Top tortilla with beans, cheese, bell peppers and broccoli. Place remaining tortilla on top. Turn heat to medium. Cook five minutes per side, or until cheese melts. Makes 1 serving. 528 calories 38 grams protein 74 grams carbs 12 grams fat 30 MONTH 3 - NUTRITION

31 COOKBOOK PROTEIN-BOOSTED CHICKPEA AND BRAZIL NUT BURGERS ¼ cup (28 grams) Brazil nuts or mixed nuts with Brazil nuts 1 (15-ounce/425-gram) can chickpeas juice of 1 lemon ⅛ yellow onion, minced ½ cup (48 grams) ground flaxseeds ½ cup (114 grams) reduced-fat Greek yogurt ⅛ teaspoon black pepper Preheat oven to 375 F/190 C. Grind nuts in food processor. Add remaining ingredients and pulse until thoroughly combined. Shape into six evenly divided palm-size patties. Flatten on baking tray lined with parchment paper. Bake for 15 to 20 minutes, until browned on bottom. Flip and bake another 10 minutes. Makes 2 servings. Per serving: 519 calories 30 grams protein 50 grams carbs 22 grams fat PROTEIN PANCAKES 1 egg, beaten ½ cup (114 grams) plain reduced-fat Greek yogurt ¼ cup (20 grams) rolled oats, ground 2 tablespoons flour 1 teaspoon baking soda 1 teaspoon butter 1 tablespoon maple syrup In medium bowl, combine first five ingredients and stir well to combine into batter. Set skillet over medium heat and add butter. When butter has melted, pour batter into skillet to make two pancakes. Let cook until set around edges, about three minutes, then flip and cook until done. Top with maple syrup. Makes 1 serving. 365 calories 20 grams protein 43 grams carbs 13 grams fat ROASTED GARLIC YOGURT DIP 2 cloves garlic, roasted 1 cup (227 grams) reduced-fat Greek yogurt juice of 1 lemon ⅛ teaspoon black pepper Preheat oven to 375 F/190 C. Peel garlic and wrap in foil or place in oven-safe ramekin. Roast garlic in oven for 25 minutes. Let cool slightly, then combine with other ingredients in food processor and blend until smooth. Makes 3 servings. Per serving: 65 calories 8 grams protein 5 grams carbs 1.5 grams fat SALMON AND WHITE BEAN SALAD 5 ounces (140 grams) cooked or canned salmon ½ cup (90 grams) canned white beans 2 cups (110 grams) arugula 4 olives, chopped ½ tomato, chopped 2 tablespoons All-Purpose Marinade Place all ingredients in large bowl and toss to combine. Makes 1 serving. 460 calories 40 grams protein 29 grams carbs 20 grams fat SAM S SWEET POTATO WEDGES Slice up sweet potatoes into chunky bits. Throw on baking tray. Coat with 1 teaspoon coconut oil. Sprinkle with cayenne/chili flakes, Himalayan pink salt. Bake until yummy.* Serve with protein and a veg. *Editor s Note: Use 1 teaspoon coconut oil per potato. Bake at 400 F/200 C for 20 minutes or until tender. Makes 1 serving. 205 calories 4 grams protein 38 grams carbs 5 grams fat 31 MONTH 3 - NUTRITION

32 COOKBOOK SARDINE SALAD 4 ounces (113 grams) sardines 2 cups (60 grams) spinach 1 cup (56 grams) sliced romaine 1 carrot, shredded ½ cup (85 grams) pinto beans Dressing ½ teaspoon fresh thyme juice of 1 lemon 1 tablespoon extra-virgin olive oil Combine salad ingredients in medium bowl. Whisk dressing ingredients together and drizzle on top of salad. Makes 1 serving. 509 calories 29 grams protein 36 grams fiber 28 grams fat SAUTEED KALE 1 teaspoon olive oil 1 clove garlic, minced 2 cups (134 grams) kale ½ red bell pepper, diced Place skillet over medium heat and add olive oil and garlic. Sautee until softened and fragrant, about one minute. Add kale and peppers and continue to cook until kale is softened. Makes 1 serving. 129 calories 5 grams protein 18 grams carbs 6 grams fat SCRAMBLED EGG AND CHEESE SANDWICH 2 large whole eggs ¼ cup (62 grams) reduced-fat milk 1 whole-wheat English muffin, toasted ¼ cup (57 grams) reduced-fat Greek yogurt 1 slice reduced-fat cheddar or Swiss cheese 1 tablespoon minced red onion 1 tablespoon capers, minced 1 tomato, sliced In small bowl, beat eggs with milk. Spray skillet with cooking spray and place over medium heat. Add eggs and cook, turning constantly with wooden spoon or heat-resistant rubber spatula. Add cheese, cover with lid to melt. Top each half of English muffin with Greek yogurt, red onions, capers, tomato and scramble. Makes 1 serving. 498 calories 38 grams protein 42 grams carbs 20 grams fat SHRIMP AND SAUTEED KALE PASTA 2 ounces (57 grams) whole-wheat pasta, dry (about 1 cup/140 grams cooked) 1 serving Sauteed Kale 4 ounces (113 grams) shrimp, steamed 2 tablespoons grated Parmesan cheese Cook pasta in boiling water until al dente. Meanwhile, prepare Sauteed Kale according to recipe. Drain pasta, then add it and shrimp to skillet with kale. Toss to combine, then plate. Top with cheese. Makes 1 serving. 465 calories 42 grams protein 57 grams carbs 11 grams fat SPICY YOGURT RANCH ¼ cucumber 8 ounces reduced-fat Greek yogurt 2 teaspoons chopped green onion 1 teaspoon chopped cilantro 1 teaspoon chopped dill 1 teaspoon chopped parsley 2 teaspoons (or more, to taste) hot sauce salt and pepper, to taste Grate cucumber with box grater and then add all ingredients to medium bowl. Mix until well-combined. Makes 4 servings. Per serving: 40 calories 5 grams protein 3 grams carbs 1 gram fat 32 MONTH 3 - NUTRITION

33 COOKBOOK STEAK SALAD 8 ounces (227 grams) beef tenderloin 2 cups (178 grams) shredded cabbage 2 carrots, grated 1 apple, grated ¼ cup lemon juice ⅔ cup (150 grams) reduced-fat Greek yogurt 4 tablespoons chopped walnuts Combine beef, cabbage, carrots and apple in large bowl. Whisk together lemon juice and yogurt, pour over salad and toss to combine. Top with walnuts. Makes 2 servings. Per serving: 582 calories 47 grams protein 34 grams carbs 30 grams fat STRAWBERRY-EXTRA-TOFU SMOOTHIE 12 ounces (340 grams) extra-firm tofu 1 cup (149 grams) frozen strawberries 1 cup (240 milliliters) reduced-fat milk 1 tablespoon ground flaxseeds ice Add all ingredients except ice to blender. Blend, adding ice as needed to achieve desired consistency. Makes 1 serving. 368 calories 35 grams protein 31 grams carbs 12 grams fat TARTAR SAUCE 1 cup (227 grams) reduced-fat Greek yogurt 4 tablespoons relish 2 tablespoons capers, minced pinch ground black pepper Whisk all ingredients together in small bowl. Makes 2 servings. Per serving: 127 calories 12 grams protein 16 grams carbs 2 grams fat TEMPEH WITH QUICK CABBAGE SLAW 2 tablespoons salsa juice of 1 lime 2 tablespoons chopped cilantro ½ cup (114 grams) reduced-fat Greek yogurt 1 cup (89 grams) shredded cabbage 6 ounces (170 grams) grilled or baked tempeh Combine salsa, lime juice, cilantro and yogurt in small bowl. Toss with shredded cabbage. To serve, top tempeh with slaw. Makes 1 serving. 454 calories 44 grams protein 29 grams carbs 22 grams fat TOFU AND ZUCCHINI PASTA PARMESAN 2 ounces (57 grams) whole-wheat spaghetti or linguini, dry (~1 cup/140 grams cooked) 1 teaspoon olive oil 12 ounces (340 grams) extra-firm tofu, cubed 2 cloves garlic, minced 1 (14.5-ounce/411-gram) can diced tomatoes ¼ teaspoon oregano ¼ teaspoon dried basil 6 tablespoons grated Parmesan cheese 2 zucchini, scrubbed and thinly sliced into strips with vegetable peeler 2 tablespoons nutritional yeast flakes Follow directions on package to cook pasta. While pasta boils, place skillet over medium heat and add olive oil. Add tofu and garlic and saute, stirring occasionally, until warmed, about two to three minutes. Remove to plate. Add tomatoes, oregano and basil to skillet and heat through, about five minutes. Return tofu to sauce and cook for five more minutes. Add pasta and zucchini noodles to sauce, stir to combine. To serve, top with cheese and yeast flakes. Makes 2 servings. Per serving: 467 calories 38 grams protein 44 grams carbs 16 grams fat 33 MONTH 3 - NUTRITION

34 COOKBOOK TRI-TIP ROAST 1½-pound (680 grams) tri-tip (or bottom sirloin) roast 2 tablespoons garlic powder 1 tablespoon kosher salt 1 tablespoon pepper Combine spices in bowl and mix well. Trim visible fat off roast, then rinse and pat dry. Rub spices all over roast, then let sit at room temperature for as long as possible (ideally at least an hour). Preheat oven to 350 F/180 C. Place roast in heavy ovenproof pan and cook for about 10 minutes per pound. Internal temperature should reach at least 130 to 135 F or 55 to 60 C for medium-rare meat. Remove from oven and let rest on cutting board for at least 10 minutes before slicing against the grain. Note: The grain in tri-tip roast changes, so you might have to cut in different directions on different parts of roast. Makes 4 servings. Per serving: 289 calories 36 grams protein 2 grams carbs 15 grams fat TRI-TIP WRAP 1 medium whole-wheat tortilla 1 serving Spicy Yogurt Ranch 1 serving Tri-Tip Roast, sliced thin 1 slice reduced-fat cheddar cheese 1 cup (30 grams) spinach ½ medium tomato, diced Warm tortilla over oven burner or for about 10 seconds in microwave. Spread Spicy Yogurt Ranch on tortilla, then layer on tri-tip, cheese and vegetables, and roll up. Makes 1 serving. 425 calories 37 grams of protein 29 grams carbs 17 grams fat TUNA AND BRAZIL NUT BURGERS ¼ cup (28 grams) Brazil nuts or mixed nuts with Brazil nuts 2 (5-ounce/142-gram) cans light skipjack or albacore tuna juice of 1 lemon ⅛ yellow onion, minced ¼ cup (24 grams) ground flaxseeds ½ cup (40 grams) rolled oats ¼ cup (57 grams) reduced-fat Greek yogurt ⅛ teaspoon black pepper Preheat oven to 375 F/190 C. Grind nuts in food processor. Add tuna, lemon juice, onions, flaxseeds, oats, yogurt and pepper and pulse to combine thoroughly. Shape into six evenly divided palm-size patties. Flatten on baking tray lined with parchment paper. Bake for 10 minutes per side. Makes 3 servings. Per serving: 285 calories 32 grams protein 17 grams carbs 10 grams fat TUNA SALAD SANDWICH 1 (5-ounce/142-gram) can albacore or light tuna (preferably sustainably caught) ⅛ red onion, minced 1 stalk celery, minced 2 tablespoons reduced-fat Greek yogurt 1 teaspoon Dijon mustard 2 slices sprouted or whole-wheat bread 2 romaine leaves 2 tomato slices Flake tuna and combine in medium bowl with onions, celery, yogurt and mustard. Place on toasted bread with lettuce and tomato slices. Makes 1 serving. 354 calories 45 grams protein 32 grams carbs 4 grams fat 34 MONTH 3 - NUTRITION

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