PREP GUIDE MENU DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli DAY TWO Breakfast Scramble Lentil Broccoli Salad Warm Black Bean & Barley Salad DAY THREE Orange Overnight Oatmeal Sweet Potatoes Pineapple Salad Tofu with Orange Peanut Sauce & Broccoli Stir Fry DAY FOUR Peanut Butter Banana Smoothie Tofu with Veggies Vegetable & Bean Pot DAY FIVE Breakfast Scramble Vegetable & Bean Pot Split Pea and Barley Soup with Spinach Pecan Salad DAY SIX Orange Overnight Oatmeal Split Pea & Barley Soup Pineapple Fried Rice
PREP GUIDE PREP AHEAD FOR THE WEEK Freeze 6 bananas 3 lemons, zested & juiced (8 Tablespoons juice, 4 teaspoons zest) 2 limes, juiced (4 Tablespoons) 6 cups cooked lentils prepared according to package directions 8 cups cooked barley prepared according to package directions 10 cups cooked brown rice prepared according to package directions FOR DAY ONE Cut fruits & vegetables: o 2 oranges, segments, diced o 2 red or green bell peppers, sliced o 4 carrots, peeled and sliced o 2 stalks celery, sliced into sticks o 2 stalks celery, chopped (1 cup) o 1 yellow onion, diced (1 cup) o 1½ heads broccoli, chopped (6 cups) FOR DAY TWO Cut fruits & vegetables: o 4 cups diced pineapple o 2 oranges, peeled and into segments o 2½ yellow onion, diced (2½ cups) o 6 red or green bell peppers, diced (6 cups) o 3 scallions, chopped (6 Tablespoons) FOR DAY THREE Cut fruits & vegetables: o 4 oranges, zested, peeled and segments o 2 oranges, peeled and pureed o 3 carrots, sliced (1½ cups) o ½ head broccoli, chopped (2 cups) FOR DAY FOUR Cut fruits & vegetables: o 3 yellow onions, diced (3 cups) o 2 red or green bell peppers, chopped o 4 red or green bell peppers, diced large (4 cups) o 6 carrots, peeled and chopped (3 cups) o 6 celery stalks, diced (3 cups) o ½ head broccoli florets (2 cups) o 10 ounces spinach, chopped (7 cups)
PREP GUIDE FOR DAY FIVE Cut fruits & vegetables: o 3 cups sliced pineapple o 1 orange, segments o 1½ yellow onion, diced (1½ cups) o 1 red or green bell pepper, diced (1 cup) o 2 red or green bell peppers, sliced o 6 carrots, diced small (3 cups) o 6 stalks celery, diced small (3 cups) o 4 chopped scallions (½ cup) o 6 ounces chopped spinach (4 cups) FOR DAY SIX Cut fruits & vegetables: o 4 oranges, zested, peeled and segments o 2 cups pineapple, small dice o 1 yellow onion, diced (1 cup) o 2 red or green bell peppers, diced (2 cups) o 4 scallions, chopped (½ cup)
AND FOR ONE CLEAN EATING Fruits & Vegetables 4 Servings 2 Servings 1 Serving Price Qty (4 servings) banana 8 4 2 4 whole pineapple 3 medium 2 medium 1 medium 6 spinach 28 ounces 14 ounces 7 ounces 10 lemon 3 2 1 1.5 fresh basil 2 bunches 1 bunch 1 bunch 3 red or green bell peppers 19 10 5 19 carrots 19 10 5 9 celery 18 stalks 9 stalks 5 stalks 9 sweet potatoes 2-1/2 pounds 1-1/4 pounds 3/4 pound 10 broccoli 3 heads 2 heads 1 head 4.5 yellow onion 9 5 3 9 oranges 19 10 5 10 avocado 5 3 2 5 scallions 11 6 3 2 cilantro 2 bunches 1 bunch 1 bunch 3 parsley 1 bunch 1 bunch 1 bunch 1.5 limes 2 1 1 1 Misc. 4 Servings 2 Servings 1 Serving Price Qty (4 servings) peanut butter 1-1/4 cups 3/4 cup 6 Tablespoons 4 vanilla 2-1/4 teaspoons 1-1/4 tsp 3/4 teaspoon 0.5 dried split peas 3 cups 1-1/2 cups 3/4 cup 2 diced tomatoes 5 (15 oz) cans 3 (15 oz) cans 2 (15 oz) cans 10 dried apricots 1 cup 1/2 cup 1/4 cup 3 grapeseed oil 1/3 cup 3 Tablespoons 2 Tablespoons 1.5 barley 4 cups 2 cups 1 cup 3 white vinegar 2 Tablespoons 1 Tablespoon 1/2 Tblspn 1 cannellini/white beans 4 (15 oz) cans 2 (15 oz) cans 1 (15 oz) can 8 low sodium soy sauce 1/2 c + 1 Tblsp 1/3 cup 3 Tblspns 2 green lentils 3 cups 1-1/2 cups 3/4 cup 3 extra firm tofu 3 (15 oz) pkgs 2 (15 oz) pkgs 1 (15 oz) pkg 6 goat cheese 3 ounces 1-1/2 ounces 3/4 ounce 3 Notes Notes use quinoa if gluten sensitive can replace with white beans PANTRY INGREDIENTS Olive Oil 1-1/2 cups 3/4 cup 6 Tblspns Balsamic Vinegar 2 Tablespoons 1 Tablespoon 1/2 Tblspns light coconut milk-canned 56 fl ounces 28 fl ounces 14 fl ounces Dijon mustard Garlic cloves 26 cloves 13 cloves 7 cloves Herbes de Provence eggs 21 10 6 cumin 2-1/2 teaspoons 1-1/4 tsp 1 teaspoon cayenne 1/2 teaspoon 1/4 tsp 1/8 teaspoon paprika 1/4 teaspoon 1/8 tsp 1/8 teaspoon vegetable broth 68 fl ounces 34 fl ounces 18 fl ounces brown rice 5 cups 2-1/2 cups 1-1/4 cups tomato paste 3 Tablespoons 1-1/2 Tblspns 1 Tablespoon oregano 1/2 teaspoon 1/4 tsp 1/8 teaspoon kosher salt 5-1/4 tsp 3 tsp 1-1/2 tsp black pepper 2-1/4 tsp 1-1/4 tsp 3/4 tsp nuts: pecans 1-1/4 cups 3/4 cup 6 Tablespoons canned beans: black 4 (15 oz) cans 2 (15 oz) cans 1 (15 oz) can raw old fashioned oats 4 cups 2 cups 1 cup
Each recipe makes four servings All nutrition Information is for one serving DAY ONE BREAKFAST: Peanut Butter Banana Smoothie 3 bananas (frozen for a thicker smoothie) 1 cup pineapple chunks 3 ounces spinach (2 cups) ¼ cup peanut butter 1½ cups light coconut milk 1½ cups water 2 cups ice dash of vanilla, optional Blend together. 260 kcal, 5g Protein, 34g Carb, 40mg Sodium, 5g Fiber, 0mg Cholesterol, 12g Fat, 4.5g Saturated, 18g Sugar, 2% Calcium, 6% Iron DAY ONE LUNCH: Split Pea Hummus (Make Ahead) For hummus 3 cloves garlic 9 cups water 3 cups dried green split peas, sorted and washed 1¼ teaspoons kosher salt, divided ¼ cup olive oil 2 Tablespoons lemon juice ¼ teaspoon cumin 2 Tablespoons chopped basil Make Hummus Ahead For veggies 2 red or green bell peppers, sliced 4 carrots, peeled and sliced 2 stalks celery, sliced into sticks For orange avocado salad 2 avocados, diced 2 oranges, segments, diced 1. For hummus, bring garlic and 9 cups of water to a boil. Add peas and reduce to simmer. Cover and simmer for 25 minutes. Add in 1 teaspoon salt and cook another 15 minutes until tender. Drain. 2. Reserve ⅔ of the peas for Dinner Day #5. 3. Combine remaining peas with ¼ teaspoon salt, oil, lemon, cumin, and basil in a food processor. Serve with veggies and salad. 4. For salad, toss oranges and avocados gently to combine. Serve alongside veggies and hummus. FF For hummus and veggies: 350kcal, 14g Protein, 37g Carb, 430mg Sodium, 8g Fiber, 0mg Cholesterol, 15g Fat, 1.5g Saturated, 8g Sugar, 6% Calcium, 15% Iron For orange avocado salad: 140kcal, 2g Protein, 13g Carb, 5mg Sodium, 6g Fiber, 0mg Cholesterol, 10g Fat, 1.5g Saturated, 6g Sugar, 2% Calcium, 2% Iron
DAY ONE DINNER: Lentils and Sweet Potato Skillet & Broccoli For roasted sweet potatoes 2½ pounds sweet potatoes, peeled and cubed 1 Tablespoon olive oil ½ teaspoon kosher salt ¼ teaspoon black pepper For lentil and sweet potato skillet 1½ Tablespoons olive oil 1 yellow onion, diced (1 cup) 2 cloves garlic, minced 2 stalks celery, chopped (1 cup) 1 Tablespoon tomato paste ¼ teaspoon kosher salt dash ground black pepper 1 teaspoon cumin 3 cups cooked lentils * see prep guide reserved roasted sweet potatoes (from above) 2 Tablespoons lime juice 2 Tablespoons fresh cilantro For broccoli 2 Tablespoon olive oil 3 cloves garlic 1½ heads broccoli, chopped (6 cups) ½ teaspoon kosher salt ¼ teaspoon black pepper 1 teaspoon lemon zest 1. For roasted sweet potatoes, combine potatoes with oil, salt, and pepper. Save half for Lunch Day #3, use remaining potatoes for skillet. 2. For skillet, heat oil in a sauté pan over medium heat. Add onion, garlic, and celery and cook for 3 minutes. Add tomato paste, salt, pepper, and cumin and stir well for about a minute. 3. Add lentils along with 1-2 Tablespoons water and warm through. Add reserved sweet potatoes and stir gently to combine. Remove from heat and stir in lime juice and cilantro. Meanwhile 4. For broccoli, heat a large non-stick skillet over medium heat and add oil and garlic; sauté for 1 minute. Add broccoli and cook for about 5-6 minutes. Add a little water if needed. 5. Save half for Lunch Day #2. For lentil and sweet potato: 380 kcal, 16 Protein, 62g Carb, 340mg Sodium, 17g Fiber, 0mg Cholesterol, 8g Fat, 1g Saturated, 11g Sugar, 8% Calcium, 35% Iron For Broccoli: 70 kcal, 3g Protein, 8g Carb, 170mg Sodium, 4g Fiber, 0mg Cholesterol, 4g Fat, 0.5g Saturated, 2g Sugar, 4% Calcium, 4% Iron
DAY TWO BREAKFAST: Breakfast Scramble 1 Tablespoon olive oil ½ yellow onion, diced (½ cup) 1 red or green bell pepper, diced (1 cup) ½ (15 ounce) can diced tomatoes 8 eggs, beaten 2 Tablespoons basil, chopped 2 bananas, halved lengthwise 2 Tablespoons peanut butter Heat a large non-stick skillet over medium heat and add olive oil. When oil is hot, add onion and bell pepper; sauté for 2 minutes. Add tomatoes then add eggs and cook through. Garnish with basil. Spread ½ Tablespoon peanut butter on each banana half. Serve alongside scramble or save for a mid morning snack. For scramble: 190 kcal, 14g Protein, 6g Carb, 180mg Sodium, 1g Fiber, 450mg Cholesterol, 13g Fat, 3.5g Saturated, 2g Sugar, 6% Calcium, 8% Iron DAY TWO LUNCH: Lentil Broccoli Salad 3 cups cooked lentils * see prep guide 3 cups cooked broccoli * from Dinner Day #1 ½ cup chopped dried apricots 1 avocado, diced 3 scallions, chopped (6 Tablespoons) 2 Tablespoon chopped basil ¼ teaspoon kosher salt dash of black pepper 2 Tablespoons lemon juice 1½ Tablespoons olive oil Toss all ingredients together gently. 410 kcal, 17g Protein, 54g Carb, 290mg Sodium, 19g Fiber, 0mg Cholesterol, 15g Fat, 2g Saturated, 12g Sugar, 10% Calcium, 35% Iron FF
DAY TWO DINNER: Warm Black Bean and Barley Salad & Pineapple Salsa For black bean and barley salad 1 Tablespoon olive oil 1 yellow onion, diced (1 cup) 1 red or green bell pepper, diced (1 cup) 2 cloves garlic, diced 2 (15 oz) cans organic black beans, drained and rinsed 3 cups cooked barley * see prep guide ¼ teaspoon cayenne dash of paprika ½ teaspoon kosher salt 1 avocado, diced 2 Tablespoons lime juice ¼ cup freshly chopped cilantro For pineapple salsa 4 cups diced pineapple 2 oranges, peeled and into segments 4 red or green bell peppers, diced (4 cups) 1 yellow onion, diced (1 cup) 1 cup chopped cilantro ½ teaspoon kosher salt ¼ teaspoon black pepper 2 Tablespoons olive oil 1. Combine all salsa ingredients saving half for Lunch Day #3; set aside. 2. Heat oil in a large skillet on medium heat. Add onion, peppers, and garlic, cook for 3 minutes. 3. Add black beans, barley, and spices and cook to warm through. If moisture is needed, add water or vegetable broth 1-2 Tablespoons at a time. 4. Stir in diced avocado, remove from heat, and add lime juice and cilantro. Serve topped with salsa. For Warm Salad: 400 kcal, 16g Protein, 71g Carb, 270mg Sodium, 17g Fiber, 0mg Cholesterol, 9g Fat, 1.5g Saturated, 3g Sugar, 10% Calcium, 25% Iron For salsa: 110 kcal, 2g Protein, 19g Carb, 125mg Sodium, 3g Fiber, 0mg Cholesterol, 3.5g Fat, 0g Saturated, 14g Sugar, 4% Calcium, 2% Iron
DAY THREE BREAKFAST: Orange Overnight Oatmeal 2 cups raw old fashioned oat 2 cups light coconut milk 2 cups water 1 teaspoon vanilla, optional 4 oranges, zested, peeled and segments ¼ cup pecans Combine all ingredients the night before and place in individual serving containers if desired. Put in refrigerator overnight. 340 kcal, 7g Protein, 48g Carb, 40mg Sodium, 8g Fiber, 0mg Cholesterol, 14g Fat, 6g Saturated, 16g Sugar, 4% Calcium, 10% Iron DAY THREE LUNCH: Sweet Potatoes Pineapple Salad 4 cups roasted sweet potatoes * from Dinner Day #1 2 cups pineapple salsa * from Dinner Day #2 1 avocado, diced 1 (15 oz) can organic black beans, drained and rinsed ¼ cup chopped cilantro 6 ounces spinach (4 cups) 1 Tablespoon lemon juice 1 Tablespoon olive oil Dash of kosher salt and black pepper Combine all ingredients. 430 kcal, 11g Protein, 66g Carb, 370mg Sodium, 16g Fiber, 0mg Cholesterol, 14g Fat, 2g Saturated, 20g Sugar, 15% Calcium, 25% Iron FF
DAY THREE DINNER: Tofu with Orange Peanut Sauce and Broccoli Stir Fry For Tofu with Orange Peanut Sauce 3 (15 ounce) packages extra firm tofu, drained well, each block sliced into 8 even pieces 2 oranges, peeled and pureed 3 cloves garlic, minced ¼ teaspoon cumin ¼ cup low-sodium soy sauce 2 Tablespoons white or rice vinegar 2 Tablespoons peanut butter ¼ teaspoon black pepper 2 Tablespoons grapeseed oil ¼ cup chopped cilantro 1. In a re-sealable bag, combine oranges, garlic, cumin, soy sauce, vinegar, peanut butter, and black pepper. Add tofu and marinate at least 30 minutes. 2. After thirty minutes remove tofu from marinade (reserve marinade). 3. Heat grapeseed oil in a grill pan on medium heat and cook tofu 5 minutes per side. 4. Meanwhile, put marinade in a small pot on stove and bring to a boil with 3 Tablespoons of water added. Simmer for 2 minutes. 5. Cut each slice of tofu in half crosswise after cooking to make triangles. Save half of the tofu for Lunch Day #4. Slice and serve remaining tofu with sauce and broccoli. Sprinkle with cilantro. For broccoli stir fry 1 Tablespoon grapeseed or sesame oil 2 cloves garlic 3 carrots, sliced (1½ cups) ½ head broccoli, chopped (2 cups) 2 Tablespoons low-sodium soy sauce 2 cups cooked brown rice *see prep guide Heat a large non-stick skillet over medium heat and add oil and garlic; sauté for 1 minute. Add carrots and broccoli and cook for about 3-5 minutes then add soy sauce and rice and stir to warm through. For Tofu: 240 kcal, 20g Protein, 7g Carb, 300mg Sodium, 1g Fiber, 0mg Cholesterol, 15g Fat, 1.5g Saturated, 3g Sugar, 30% Calcium, 20% Iron For Stir Fry: 200 kcal, 5g Protein, 35 Carb, 340mg Sodium, 6g Fiber, 0mg Cholesterol, 4.5g Fat, 0.5g Saturated, 4g Sugar, 6% Calcium, 6% Iron
DAY FOUR BREAKFAST: Peanut Butter Banana Smoothie 3 bananas (frozen for a thicker smoothie) 1 cup pineapple chunks 3 ounces spinach (2 cups) ¼ cup peanut butter 1¼ cups light coconut milk 1½ cup water 2 cups ice dash of vanilla, optional Blend together. 260 kcal, 5g Protein, 34g Carb, 40mg Sodium, 5g Fiber, 0mg Cholesterol, 12g Fat, 4.5g Saturated, 18g Sugar, 2% Calcium, 6% Iron DAY FOUR LUNCH: Tofu with Veggies (sauce can be made ahead) For sauce 1½ Tablespoons low-sodium soy sauce 2 Tablespoons light coconut milk ⅓ cup peanut butter 1 clove garlic, minced dash of cayenne, optional For Tofu with veggies Sliced tofu* from Dinner Day 3 2 red or green bell peppers, chopped 2 carrots, peeled and chopped 2 stalks celery, diced ½ head broccoli florets (2 cups) ½ cup dried apricots Whisk sauce ingredients together. Combine sauce with tofu and veggies and serve with apricots. Vegetables can also be cut into sticks and sauce can be used for dipping. 490 kcal, 29g Protein,37g Carb, 590mg Sodium, 9g Fiber, 0mg Cholesterol, 26g Fat, 3g Saturated, 16g Sugar, 35% Calcium, 30% Iron FF
DAY FOUR DINNER: Vegetable & Bean Pot 2 Tablespoon olive oil 3 yellow onions, diced (3 cups) 4 cloves garlic, minced 2 Tablespoons tomato paste ½ teaspoon dried oregano 4 carrots, peeled and chopped (2 cups) 4 celery stalks, diced (2 cups) 4 red or green bell peppers, diced large (4 cups) 4 (15 oz) cans organic cannellini/white beans, drained and rinsed ½ cup low sodium vegetable broth 1 teaspoon cumin dash of cayenne, optional ¾ teaspoon kosher salt 4 (15 ounce) cans of diced tomatoes, pureed 10 ounces spinach, chopped (7 cups) 1 cup chopped basil 3 cups cooked brown rice, warmed * see prep guide 3 ounces crumbled goat cheese, optional 1. Heat a large pot over medium heat and add oil. When oil is hot add onions and garlic and sauté for about 5 minutes. Add tomato paste and oregano and cook for one minute, stirring constantly. 2. Add carrots, celery, bell peppers, beans, broth, cumin, cayenne, and salt; cook for 3 minutes. Add tomatoes and cook on a simmer for at least 20 minutes. Add spinach and basil until wilted. 3. Save half for Day #5 lunch. 4. Serve remaining mixture over rice topped with goat cheese, if desired. 520 kcal, 19g Protein, 84g Carb, 400mg Sodium, 16g Fiber, 15mg Cholesterol, 11g Fat, 3.5g Saturated, 14g Sugar, 20% Calcium, 25% Iron
DAY FIVE BREAKFAST: Breakfast Scramble 1 Tablespoon olive oil ½ yellow onion, diced (½ cup) 1 red or green bell pepper, diced (1 cup) ½ (15 ounce) can diced tomatoes 8 eggs, beaten 2 Tablespoons basil, chopped 4 oranges, sliced Heat a large non-stick skillet over medium heat and add olive oil. Then add onion and bell pepper; sauté for 2 minutes. Add tomatoes then add eggs and cook through. Garnish with basil and serve with orange slices. For scramble: 190 kcal, 14g Protein, 6g Carb, 180mg Sodium, 1g Fiber, 450mg Cholesterol, 13g Fat, 3.5g Saturated, 2g Sugar, 6% Calcium, 8% Iron For oranges: 60kcal, 1g Protein, 14g Carb, 0mg Sodium, 3g Fiber, 0mg Cholesterol, 0g Fat, 0g Saturated, 11g Sugar, 4% Calcium, 0% Iron DAY FIVE LUNCH: Vegetable and Bean Pot About 8 cups Vegetable and Bean Pot *from Dinner Day #4 2 cups cooked brown rice * see prep guide 3 cups sliced pineapple Reheat Vegetable and Bean Pot and serve over rice with a side of sliced pineapple. Bean Pot: 400 kcal, 14g Protein, 71g Carb, 370mg Sodium, 15g Fiber, 0mg Cholesterol, 6g Fat, 0.5g Saturated, 14g Sugar, 20% Calcium, 25% Iron Pineapple: 60 kcal, 1g Protein, 16g Carb, 0mg Sodium, 2g Fiber, 0mg Cholesterol, 0g Fat, 0g Saturated, 12g Sugar, 2% Calcium, 2% Iron FF
DAY FIVE DINNER: Split Pea and Barley Soup For soup 2 Tablespoon olive oil 1 yellow onion, diced (1 cup) 4 cloves garlic, minced 6 carrots, diced small (3 cups) 6 stalks celery, diced small (3 cups) about 6 cups cooked split peas *from Dinner Day #1 8 cups low-sodium vegetable broth (can adjust for desired thickness) 5 cups cooked barley * see prep guide 3 Tablespoons lemon juice 1 Tablespoon lemon zest ½ cup chopped parsley 4 chopped scallions (½ cup) ¼ teaspoon black pepper ½ teaspoon kosher salt For spinach pecan salad 6 ounces chopped spinach (4 cups) 1 orange, segments 2 red or green bell peppers, sliced ¼ cup chopped pecans, lightly toasted 2 Tablespoons olive oil 2 Tablespoons balsamic vinegar 1. Heat a large pot over medium heat and add olive oil, onion and garlic; sauté for 2 minutes. Add carrots and celery and cook for another 2 minutes. Add split peas and broth and bring to a simmer for 10-15 minutes until carrots are tender. Add barley, lemon, parsley, scallions, pepper, and salt; simmer an additional 5-10 minutes. 2. Save half for Lunch Day #6. 3. For spinach salad, combine spinach, orange, bell peppers, and pecans; toss with olive oil and vinegar immediately before serving. Soup: 380 kcal, 18g Protein, 68g Carb, 310mg Sodium, 18g Fiber, 0mg Cholesterol, 4.5g Fat, 0.5g Saturated, 9g Sugar, 6% Calcium, 20% Iron Salad: 160kcal, 2g Protein, 9g Carb, 25mg sodium, 3g Fiber, 0mg Cholesterol, 12g Fat, 1.5g Saturated, 5g Sugar, 4% Calcium, 6% Iron
DAY SIX BREAKFAST: Orange Overnight Oatmeal 2 cups raw old fashioned oats 2 cups light coconut milk 2 cups water 1 teaspoon vanilla, optional 4 oranges, zested, peeled and segments ¼ cup pecans Combine all ingredients the night before and place in individual serving containers if desired. Put in refrigerator overnight. 340 kcal, 7g Protein, 48g Carb, 40mg Sodium, 8g Fiber, 0mg Cholesterol, 14g Fat, 6g Saturated, 16g Sugar, 4% Calcium, 10% Iron DAY SIX LUNCH: Split Pea & Barley Soup Split Pea & Barley Soup *from Dinner Day #5 Reheat and serve. Soup: 380 kcal, 18g Protein, 68g Carb, 310mg Sodium, 18g Fiber, 0mg Cholesterol, 4.5g Fat, 0.5g Saturated, 9g Sugar, 6% Calcium, 20% Iron
DAY SIX DINNER: Pineapple Fried Rice 2 Tablespoons grapeseed oil, divided 5 eggs, beaten 1 yellow onion, diced (1 cup) 2 cups pineapple, small dice 2 red or green bell peppers, diced (2 cups) 2 cloves garlic, minced 4 scallions, chopped (½ cup) ⅓ cup chopped pecans ½ (15 oz) can organic black beans, drained and rinsed 3 cups cooked brown rice * see prep guide 1½ Tablespoons low-sodium soy sauce 1 teaspoon hot sauce, optional 2 Tablespoons chopped cilantro 2 Tablespoons chopped basil 1. Heat a large non-stick skillet over medium high heat and add 1 Tablespoon of oil then add beaten eggs and scramble. Remove eggs from pan, set aside and keep warm, and put pan back on the heat. 2. Add the other Tablespoon of oil and onion, pineapple, and bell peppers. Cook until the liquid evaporates and pineapple is starting to brown, about 3-5 minutes. Add garlic and scallions. 3. Turn down heat to medium and add the pecans. Cook for 2 minutes then add cooked eggs, beans, rice, soy sauce, and hot sauce until heated through. 4. Turn off heat and add cilantro and basil. 500 kcal, 18g Protein,620g Carb, 340mg Sodium,9g Fiber, 280mg Cholesterol, 21g Fat, 3.5g Saturated, 12g Sugar, 10% Calcium, 15% Iron