The 20/20 Diet (26 page)

your weight and measurements in chapter 4. If you have reached your

goals, it’s time to move on to the Mana
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gement Phase of the diet.

Management Phase Guidelines

The Management Phase is similar in many ways to the previous phases

in our plan. You’re still eating four meals a day, spaced roughly four

hours apart. Include at least two of the 20/20 Foods with each meal,

one of which can be hot or cold green tea. Besides the Management

Phase meal options we’ll discuss below, all of the meals in Phases

2 and 3 are open t
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o you. Just don’t select Phase 1 meals during the

Management Phase—those were designed specifically for the initial

part of this plan. You are no longer in that phase.

The Hunger and Fullness Scale is still your valuable ally in this

campaign. Use it to determine when you are full, which should now

always be your prompt to put down the fork. Sensible splurges are

mos
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t definitely allowed during the Management Phase, as long as you

follow the rules we laid down in chapter 8. If old habits start to creep back in and you find yourself eating for the wrong reasons, remember

to take those essential 30 seconds before each meal and assign positive

value to the food you are about to enjoy.

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Management Phase Meal Planning

Planning your Management Phase meals is easy.

Here’s how: First, select two 20/20 Foods that you would like to

eat. Then, see where the foods you selected fit within the meal frame-

work below and fill in your choices.
Note:
Mustard and green tea are great choices, but they don’t fill any of the blanks. If yo
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u’re not sure

where the 20/20 Foods for your meal fit, refer to the list below that

breaks them down by category.

Power Protein = ____________________

Prime Produce = ____________________

Super Starch = ____________________

Fit Fat = ____________________

Power Proteins:

Super Starch:

Whey protein

Rye

Tofu

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Chickpeas

Other:

Lentils

Green tea

Yogurt (nonfat)

Mustard

Eggs

Cod

Fit Fats:

Coconut oil

Prime Produce:

Pistachios (roasted, unsalted)

Apples

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Olive oil

Dried plums (prunes)

Almonds

Rai
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sins

Walnuts

Greens (any kind of leafy greens) Peanut butter (natural)

Round out your meal by selecting other foods of your choice from

the lists in appendix C to fill in the remaining blanks. Each list begins The Management Phase | 165

with the correct portions for each category of food. Every meal should

include the following mix:

 1 Power Protein

 1–2 Prime Produce

 1 Super Starch

 1 Fit Fat

Here’s an example of how to use this formula.

1. My two 20/20 Foods choices are spinach and lentils.

Fill in where they fit:

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Power Protein = Lentils

Prime Produce = Spinach

Super Starch = ____________________

Fit Fat = ____________________

2. Round out meal by filling in bla
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nks and portions:

1 Power Protein = 1/2 cup lentils

1–2 Prime Produce = 2 cups spinach, 1 tomato

1 Super Starch = 1/2 cup fingerling potatoes

1 Fit Fat = 1/4 ripe avocado

Men: Don’t fo
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rget to double the portions of each food in one of

the daily meals you consume, prior to your most active time of day.

If a food you like is not on the lists, enjoy it as your sensible splurge.

As always, use the Hunger and Fullness Scale to determine when

to stop eating.

N
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ote:
You can find a complete list of common power proteins,

prime produce, super starches, and fit fats in appendix C.

166 | The 20/20 Diet

Sample Meals

On the following pages are some sample meals to get you started, but

I encourage you to get creative. You should not feel like these are the

only
meals you can eat! That would get pretty boring. The whole idea is to keep up with plenty of variety and have fun seasoning and flavor-ing your food, because this time you are not rebelling o
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r feeling like

you’re in a prison of bland, flavorless foods. (* = 20/20 Food)

Breakfast

Plum Pistachio Oatmeal

Slice or chop 1/4 cup dried plums*; set aside. Combine 1/4 cup

unsweetened whey protein powder* with 1/4 cup dry rolled oats,

add hot water, and stir. Top with the dried plums and 2 table-

spoons pistachios.

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Apple Walnut Cereal

Chop 1 small apple* and mix with a 6-ounce cup of nonfat (0%)

vanilla Greek yogurt,* along with 1/2 cup unsweetened spoon-

sized shredded wheat cereal and 2 tablespoons unsalted raw or

dry-roasted walnuts,* or layer the ingredients parfait-style.

Open-Fac

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ed Egg Avocado Sandwich

Cook 1 large egg* any way you’d like (sunny-side up, scrambled,

or hard boiled). Toast 1 slice whole-grain rye bread,* spread with

1/
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4 of a ripe avocado, and top with the egg. Serve with a side dish

of 1 cup cubed melon.

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Blueberry Parfait

Layer a 6-ounce cup of nonfat (0%) vanilla Greek yogurt parfait-

style with 1 cup blueberries, 1/4 cup rye flakes,* and 2 tablespoons

almonds.* (Option: toast the rye flakes in a toaster oven or on a

cookie sheet in the oven.)

Peanut Butter Banana Crackers

Spread 1 tablespoon natural peanut butter* on 2 rye cris
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ps.* Top

with 1/2 sliced banana and pair with 1 cup chilled skim milk.

Pistachio Cottage Cheese Spread

Spread 2 rye crisps* with 1/2 cup low-f
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at cottage cheese and top with

2 tablespoons pistachios.* Serve with 1 cup of grapes as a side dish.

Open-Faced Tofu Sandwich

Sauté 1 cup spinach* in 2 teaspoons extra-virgin olive oil* with

seasonings of your choice, such as minced garlic and Italian herbs.

Toast 1 slice whole-grain bread, top with the cooked spinach, then

add 1/5 of a 14-
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ounce package of chilled, sliced tofu.* (Option:

crumble the tofu and sauté with the spinach.)

Lunch

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Chilled Lentil and Wild Rice Salad

Place 1 cup romaine lettuce* in a salad bowl. Top with 1/2 cup

cooked lentils* and 1/3 cup cooked, chilled wild rice. Drizzle with

2 teaspoons extra-virgin olive oil* and, if desired, season with a

squeeze of fresh lemon, minced garlic, and cracked black pepper.

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Open-Faced Tuna Sandwich

Chop 1 cup arugula* and mix into 3 ounces chunk light tuna

(canned in water) along with 2 tablespoons sunflower seeds. If

desired, season with a tablespoon of balsamic vinegar and Italian

herbs. Spoon the tuna mixture onto 1 slice whole-grain rye bread,*

toasted or untoasted.

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Chickpea and Veggie Pasta Salad

Toss 1/2 cup chickpeas* with 1 cup sliced grape tomatoes, red onion,

and mushrooms; 1/3 cup cooked, chil ed whole-grain penne; and

2 teaspoons extra-virgin olive oil.* If desired, season with minced

garlic and herbs of your choice, such as fresh or dried basil.

Tofu, Corn, and Avocado Sala BOOKS,

d

Crumble 1/5 of a 14-ounce package tofu* or slice into cubes. Place

1 cup mixed greens* in a salad bowl. Top with tofu, 1/3 cup corn,

and 1/4 of a ripe avocado. (Option: roast corn on a cookie sheet in

the oven, and season salad with herbs of your choice, such as fresh

or dried cilantr
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o.)

Salmon and Walnut Lettuce Wraps

Crumble or crush 2 rye crisps* and chop or crumble 3 ounces

sa
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lmon; set aside. Fill 3 outer romaine lettuce leaves* with salmon,

top with 1/2 cup chopped tomatoes and red onion, then sprin-

kle with rye crisps and 2 tablespoons unsalted raw or dry-roasted

walnuts.* If desired, lightly drizzle with balsamic vinegar and/or a

squeeze of fresh lemon.

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Black Bean and Rice Platter

Sauté 1 cup red bell peppers, onions, and spinach* in 2 teaspoons

extra-virgin olive oil.* If desired, season with minced garlic and

chipotle seasoning. Serve with side dishes of 1/2 cup cooked black

beans and 1/3 cup cooked brown rice.

Citrus Chicken Salad

Chop or mince 3 ounces cooked boneless, skinless chicke
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n breast;

set aside. Place 1 cup mixed greens* in a salad bowl. Top with sec-

tions from 1 small tangerine, then 1/3 cup cooked, chilled brown

rice, and sprinkle with 2 tablespoons almonds.* If desired, season

with herbs of your choice, such as thyme.

Snacks

Apple Walnut Muesli

Chop 1 small apple* and mix wit

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h a 6-ounce cup of nonfat (0%)

vanilla Greek yogurt,* along with 1/4 cup dry raw or toasted rolled

oats and 2 tablespoons unsalted raw or dry-roasted walnuts,* or

layer the ingredients parfait-style. If desired, add a dash of cinna-

mon or apple pie spice. (Option: toast the oats in a toaster oven or

on a cookie sheet in the oven.)

Roasted Chic STREET

kpeas and Fresh Veggies

Toss 1/2 cup chickpeas* in 2 teaspoons extra-virgin olive oil* and

roast in the oven on a cookie sheet or in foil until golden. Serve

with 1 cup raw baby carrots and grape tomatoes and 2 rye crisps.*

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g and Avocado Snack

Spread 2 rye crisps* with 1/4 of a ripe avocado and top with 1 large,

sliced hard-boiled egg.* Pair with 1 cup pink grapefruit sections.

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Cherry Smoothie and Peanut Butter Crackers

In a blender, combine a 6-ounce cup of nonfat (0%) vanilla

Greek yogurt,* 1/4 cup unsweetened whey protein powder,* and

3/4 cup frozen pitted cherries (add water to thin mixture if

desired). Spread 2 rye crisps* with 1 tablespoon natural peanut

butter* and pair with smoothie.

Fruit, Cheese, and Crisps

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Enjoy 1 reduced-fat string cheese, 1 small pear, 2 rye crisps,* and

2 tablespoons unsalted raw or dry-roasted walnuts* individually

or, if desired, slice pear and serve on top of crackers.

Plum Cottage Cheese Crunch

Finely chop 1/4 cup dried plums
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* and fold into 1/2 cup low-fat

cottage cheese along with 2 tablespoons sunflower seeds.* Spread

mixture onto 2 rye crisps.*

Feta Cheese and Pesto Crackers

Spread 2 teaspoons pesto onto 2 rye crisps.* Top with 1/4 cup

crumbled feta cheese and enjoy with 1 small apple* cut into

wedges.

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Dinner

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Chicken, Sautéed Spinach, and Corn

Sauté 1 cup spinach* and 1/2 cup corn in 2 teaspoons extra-virgin

olive oil.* If desired, add minced garlic and herbs of your choice,

such as cilantro and/or crushed red pepper. Serve with 3 ounces

cooked boneless, skinless chicken breast.

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Salmon Dinner Salad

Cube 1/2 cup skin-on red potatoes and roast in the oven until

golden. Place 1 cup fresh spinach* in a salad bowl. Top with 3 ounces

cooked salmon, then the potatoes, and sprinkle with 2 tablespoons

almonds.* If desired, lightly drizzle with balsamic vinegar, add a

squeeze of fresh lemon, and dust with cracked black peppe
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r.

Shrimp and Spinach Stir-Fry

Stir-fry 1 cup spinach* and onions along with 3 ounces shrimp

in 2 teaspoons coconut oil.* If desired, add seasonings like fresh

ginger, minced garlic, and crushed red pepper. Serve over 1/3 cup

brown rice.

Roasted Turkey, Kale, and Pota BOOKS,

toes

Roast 1/2 cup fingerling potatoes and 3 ounces roasted skinless,

boneless turkey breast in the oven until cooked through. Sauté

1 cup chopped kale* in 2 teaspoons extra-virgin olive oil.* If

desired, add minced garlic, a squeeze of fresh lemon juice, and

cracked black pepper.

Lentil and W STREET

ild Rice Sauté

Sauté 1 cup cauliflower, carrots, asparagus, and onions along with

1/2 cup cooked lentils* in 2 teaspoons extra-virgin olive oil.* If

desired, add minced garlic and Italian herbs. Serve over 1/3 cup

wild rice.

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ked Cod, Veggies, and Wild Rice

Sauté 1 cup eggplant, tomatoes, onions, and mushrooms in 2 tea-

spoons extra-virgin olive oil.* If desired, add minced garlic and

Italian herbs. Serve with 1/3 cup wild rice and 3 ounces baked cod.*

172 | The 20/20 Diet