The Physique 57 Solution (87 page)
Read The Physique 57 Solution Online
Authors: Tanya Becker,Jennifer Maanavi
Snack:
1 can (6 ounces) wild salmon with 1 tablespoon olive oil mayonnaise
Dinner:
Grilled Grass-Fed London Broil, Roasted Cauliflower, Simple Steamed Swiss Chard
Day 10Dessert:
Raspberry Melon Parfait
Breakfast:
Green Pancakes, Latte
Lunch:
Pear-Arugula Salad with Chicken & Walnuts
Snack:
5 to 10 gluten-free crackers with Cashew Cream
Dinner:
Citrus Shrimp over Garlicky Lime Salad (with baby spinach), Baked Sweet Potato
Day 11Dessert:
Baked Apples
Breakfast:
Maple-Cinnamon Porridge, Hot Chocolate
Lunch:
Green Lentils with Shiitake Mushrooms
Snack:
Nori strips
Dinner:
Beef & Quinoa Stuffed Peppers
Day 12Dessert:
Peach Sorbet
Breakfast:
Sausage & Veggie Plate, green tea
Lunch:
Easy “Tortilla” Soup, Garlicky Lime Salad
Snack:
Celery sticks with 1 tablespoon almond butter and 1 tablespoon raisins
Dinner:
Herbed Salmon with Daikon Radish Relish, Basic Quinoa, Simple Steamed Kale
Day 13Dessert:
Cocoa-Dipped Banana with Toasted Coconut
Breakfast:
Yogurt Berry Parfait, Chai Latte
Lunch:
Quinoa Pilaf
Snack:
Kale Chips
Dinner:
Braised Chicken with Black Cherry Shallot Sauce, Roasted Butternut Squash, Simple Steamed Swiss Chard
Day 14Dessert:
Orange Sherbet
Breakfast:
Breakfast Egg Salad, Latte
Lunch:
Chicken Lettuce Wrap, Tomato-Cucumber Salad
Snack:
5 to 10 gluten-free crackers with Onion Dip
Dinner:
Turkey Curry served over Basic Quinoa, Simple Steamed Spinach
Dessert:
Watermelon Refresher
IRL ON THE
G
O
: T
IPS FOR
E
ATING
O
UT
W
HEN
Y
OU
C
AN’T
C
OOK
I
N
No matter how hard you try, there will always be days when preparing three meals from scratch just isn’t feasible. But if you are proactive and resourceful, you’ll find that it’s fairly easy to follow the Physique 57 rules for healthy eating wherever you are. Many of the dishes on our meal plan can be re-created using the standard offerings at any restaurant or take-out venue. Just keep our eating guidelines in mind when you order: Avoid unhealthy processed and allergenic foods, steer clear of the calorie culprits
here
, and skip most grains and dairy, loading up instead on lean protein, greens, vegetables, and fruits.
To help you approximate the meal plan as closely as possible when dining out or grabbing food on the go, we’ve created a simple formula for every meal that you can use to help you choose the right foods in the proper portions. We’ve also come up with a list of healthy options for breakfasts, lunches, dinners, and desserts—all Physique 57 friendly, and no cooking required!
=
1 serving whole grains or dairy + 1 serving fruit + 1 serving lean protein
Instant organic rolled oats (buy the packets and make them with hot water from Starbucks or your office coffee machine), with 1 banana or 1 cup fruit and 1 handful raw almonds.
Girl-on-the-Go Tips
When eating out, watch your portions: Most restaurants will give you three or four eggs in an omelet and two cups of cooked oatmeal, so eat half of whatever they serve
.
Lunch
.
=
3 servings greens + 1 serving lean protein + 1 additional serving vegetables
