The Petite Advantage Diet (16 page)

Directions:

1. Coat the inside of a nonstick skillet with cooking spray and cook chicken until fully cooked.

2. Remove chicken from pan and add olive oil, green and red peppers, and onions.

3. Cook in pan for 5–7 minutes or until tender.

Snack 1: Almonds
Snack 2: Dried Cranberries

Breakfast: Eggs with Peppers and Mushrooms

Directions:

1. Coat the inside of a nonstick skillet with cooking spray.

2. Mix the egg whites, peppers, mushrooms, and onions in a bowl and add to the pan.

3. Scramble until fully cooked. Slice the avocado and place on top of the cooked eggs.

4. Toast the bread and serve the cottage cheese on the side.

Lunch: Grilled Chicken Spinach Salad

Directions:

1. Grill the chicken and slice.

2. Combine the spinach, sliced cucumber, tomatoes, and pine nuts in a bowl.

3. Top with grilled chicken and drizzle with the balsamic vinegar.

Dinner: Poached or Grilled Salmon

Directions:

1. Place the salmon in an 8” x 8” baking dish.

2. Sprinkle with sesame seeds.

3. Add water to dish.

4. Cover and cook in the microwave on high for 8 minutes or until the fish turns opaque throughout and flakes easily when tested with a fork.

5. Alternatively, grill the fish.

6. Steam the asparagus and cook the brown rice and serve with the salmon.

Snack: Wheat Bran Muffin

Breakfast: Protein Cottage Cheese with Fresh Fruit

Directions:

1. Place the cottage cheese in a bowl and stir in the protein powder.

2. Top with the kiwi and raspberries.

Lunch: Shrimp Salad

Directions:

1. Coat the inside of a nonstick skillet with cooking spray and place shrimp into pan.

2. Cook until pink and cooked throughout.

3. Combine salad, cooked shrimp, chickpeas, green and red peppers, onions.

4. Drizzle with French salad dressing.

Dinner: Spicy Chicken Stir-Fry

Directions:

1. Coat the inside of a nonstick skillet with cooking spray and cook chicken until fully cooked throughout.

2. Remove chicken from pan and slice.

3. Re-spray pan and add sliced asparagus, sliced ginger, sliced garlic, and mushrooms.

4. Sauté for 5–7 minutes.

5. Add cooked chicken and stir in Sriracha chili sauce.

6. Serve stir-fry on a bed of cooked brown rice.

Snack: Almonds

Breakfast: Egg White Scramble