The Physique 57 Solution (83 page)
Read The Physique 57 Solution Online
Authors: Tanya Becker,Jennifer Maanavi
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WHAT’S COOKING?
T
HE DAILY MEAL PLANS WE HAVE CREATED FOR THIS
book are designed to give you plenty of delicious food to keep you going throughout the day. We enjoy four different meals: breakfast, lunch, an afternoon snack, and dinner accompanied by dessert. You’ll be eating two servings of healthy high-fiber grains, three servings of lean protein, and at least seven servings of fruit and vegetables a day. If that sounds like a lot of food, it is! But our goal is to satisfy both your stomach and your taste buds so that you never feel deprived.
As you read through the meal plans and recipes, you will likely find that there are some dishes that appeal to you more than others. If so, feel free to swap out one lunch for a different lunch, or one dinner for another—each is as good as the next. The only thing we recommend is that you NOT have red meat more than three times a week; while we encourage you to enjoy lean, grass-fed lamb and beef, eating it too often will give you more cholesterol and saturated fat than your body needs. So if you can, try to swap poultry for poultry, or fish for fish—you’ll stay closer to your ideal caloric intake and ensure that you’re getting all the essential vitamins and nutrients in the proper portions. You can also feel free to swap around any of the snacks and substitute ones from the list below.
For each week, we’ve also provided a list of sides, condiments, and toppings that can be made in advance to help you save time. These easy-to-make foods,
such as Caramelized Onions and Cashew Cream, appear in many of the recipes and can also be used to spice up other snacks and dishes as you see fit. And for those of you who barely have time to sleep, let alone cook (we both fall into this category from time to time), the Girl-on-the-Go section on
here
provides a list of healthy choices for eating out, and shows you how easy it can be to eat the Physique 57 way wherever you are. You can use these suggestions anytime you’re in a pinch during the initial two-week program, as well as after the first two weeks to help you maintain your newly gorgeous physique.
NERGY
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OOSTERS
: H
EALTHY
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NACKS TO
K
EEP
Y
OU
G
OING
Anytime you feel hungry or need a pick-me-up, especially prior to your workouts, you can reach for any of the healthy snacks listed below. While these foods do contain calories, they are also packed with nutrients and fiber to help you fill up quickly. Our meal plan provides a suggested snack for each day, but you can feel free to substitute any other snack from this list that you prefer.
1 handful raw almonds (about 15 nuts) with 1 tablespoon raisins.
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), or 2 tablespoons Cocoa Cream (
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