The Complete Plate. Lauren KlukasЧитать онлайн книгу.
your saturated fat intake.
meal plan 2
57
Meal
Plan
3
•
Eggs in a Ring
•
Portobello and Prosciutto Pizza
•
Bison, Spinach, and Sweet Potato Salad
Checklist*
Produce
Acorn squash
Arugula
Banana
Blueberries
Carrots
Grapes
Green onions
Onion
Orange
Portobello mushroom(s)
Raspberries
Red bell pepper
Shallots
Spinach
Sugar snap peas
Sweet potato
Deli
Hummus (page 287)
Sliced prosciutto
Meat
Bison top sirloin steak
Dairy
Boursin® Garlic & Fine Herbs
Butter
Eggs
Fruit-bottom yogurt
Plain Greek yogurt
Soft goat cheese
Frozen
Papaya
Dry Goods
Almonds
Cashew nuts
58
* This list assumes that all basic ingredients (see Pantry and Freezer Staples, page 35) have been stocked.
60
breakfast
Eggs in a Ring
Serves 1
1500
2000
2500
Acorn squash, unpeeled, cut into ½-inch rings and deseeded
2 rings (75 g)
2 rings (75 g)
2 rings (75 g)
Grapeseed oil
1 tsp
1 tsp
1 tsp
Egg
1 (50 g)
1 (50 g)
1 (50 g)
Egg white
1 (33 g)
1 (33 g)
1 (33 g)
Onion powder
¼ tsp
¼ tsp
¼ tsp
Black pepper
dash
dash
dash
calories
183 kcal
183 kcal
183 kcal
meal plan 3
1 Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2 Place squash rings on the prepared baking sheet and brush with oil. Bake for 15–20 minutes, or until fork tender. Crack whole egg into one ring and pour egg white into the other. Season with onion powder and pepper.
3 Bake for 10 minutes, until egg whites are fully cooked and no longer glossy. Remove ring with egg white to a plate and continue cooking ring with whole egg until yoke is cooked to your preferred doneness (another 2–5 minutes for medium). Serve hot.
Mix It Up: This recipe works with many different kinds of squash. Try the delicata variety, which has a very thin skin and is easy to eat. Sweet dumpling and red kuri squash are also just as delicious. All winter squash (with the exception of spaghetti squash) have an edible skin, and the longer you roast squash, the more tender the skin becomes.
Healthy Choices: Acorn squash is high in vitamin A and potassium. Most people know that vitamin A is needed for your eyesight, but did you know that your body also needs vitamin A for your immune system?
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Snacks
Serves 1
1500
2000
2500
Vanilla Green Smoothie
recipe below
recipe below
recipe below
Cashew nuts, dry roasted
¼ cup (34 g)
¼ cup (34 g)
¼ cup (34 g)
Fruit-bottom yogurt, <1% fat
½ cup (122 g)
½ cup (122 g)
/ / / / / / / /
Almonds, dry roasted
/ / / / / / / /
/ / / / / / / /
¼ cup (21 g)
Air-Popped Popcorn (page 287)
2 cups (16 g)
2 cups (16 g)
3 cups (24 g)
Raspberries
1⁄₃ cup (41 g)
½ cup (61 g)
½ cup (61 g)
Grapes
1⁄₃ cup (51 g)
1 cup (154 g)
1 cup (154 g)
Orange
/ / / / / / / /
1 large (184 g)
1 large (184 g)
Dark chocolate
/ / / / / / / /
/ / / / / / / /
20 g