Week 1, Day 1
BREAKFAST
Mom’s Nutty Granola (1/2 cup) (left)
Serve with 1/2 cup chopped apple and 1 cup soy milk
LUNCH
Chickpeas with Tomatoes and Carrots
Orange
DINNER
Fried Tofu with Spicy Ginger Sesame Sauce
Asian Coleslaw with Miso Mustard Sauce
Serve with 1/3 cup cooked forbidden black rice
Week 1, Day 2
BREAKFAST
Mom’s Nutty Granola (1/2 cup)
Layer with 1/2 cup nonfat vanilla yogurt and 1/3 cup thawed frozen blackberries
LUNCH
Lentils with Red Wine and Herbs (left)
Serve with 6 baby carrots
DINNER
Ginger-Marinated Bulgogi-Style Chicken
Serve with 1/2 cup cooked brown rice and 1/4 cup kimchi
Week 1, Day 3
BREAKFAST
Strawberry, Banana and Almond Butter Smoothie
LUNCH
Toasted Farro with Greens and Tahini (left)
Tangerine
DINNER
Spicy Lemon-Rosemary Pork Tenderloin
Serve with 3 1/2 ounces roasted potatoes and 1/2 cup sauerkraut
Spicy Pineapple Granita
Week 1, Day 4
BREAKFAST
Carrot-Mango Lassi (1 cup)
LUNCH
Chicken Shawarma with Green Beans and Tahini
DINNER
Chipotle-Rubbed Salmon Tacos (2 each) (left)
Apple-Cucumber Salsa (1/2 cup)
Week 1, Day 5
BREAKFAST
Steel-Cut Oats with Soy Milk
LUNCH
Tuna Bocadillos
DINNER
Chicken Smothered in Gravy (left)
Serve with 1 cup mesclun tossed with fresh lemon, 1/2 cup cooked barley and 1/2 cup roasted cauliflower
Week 1, Day 6
BREAKFAST
Maple, Pear and Ricotta Parfaits
LUNCH
Quinoa Salad with Roasted Peppers and Tomatoes
ENTERTAINING
White Bean Dip with Parsley Oil
Serve with chopped vegetables (1/4 cup each broccoli, cauliflower; 5 baby carrots)
Fideos with Shrimp, Ham and Clams
1 cup arugula with lemon
Angel Food Cupcakes with Raspberry Swirl (left)
Week 1, Day 7
BREAKFAST
Eggs Baked in Roasted Tomato Sauce (left)
Whole wheat toast
LUNCH
Cabbage and Kale Soup with Farro
DINNER
Steamed Red Snapper with Mushrooms and Ginger
Fragrant Sticky Rice
Week 2, Day 1
BREAKFAST
Carrot-Mango Lassi
Serve with hard-boiled egg
LUNCH
Mushroom-Barley Soup
Easy Hummus with Tahini
Serve with chopped vegetables (1/4 cup each broccoli, cauliflower; 5 baby carrots)
Asian pear
DINNER
Spelt Focaccia with Kale, Squash and Pecorino (left)
Serve with 1 cup romaine salad with 1/2 teaspoon lemon juice and 1/2 tablespoon extra-virgin olive oil
Week 2, Day 2
BREAKFAST
White House Honey-Oat Muffins
Serve with 1 cup fat-free Greek yogurt with 1/2 cup mixed berries
LUNCH
Crunchy Vegetable Salad with Ricotta Crostini (left)
DINNER
Casserole Baked Halibut with Leeks and Carrots
Serve with steamed green beans (1 cup)
Week 2, Day 3
BREAKFAST
Poached Eggs with Cubanelle Pepper Puree (left)
LUNCH
Black-Eyed-Pea Salad
Serve with whole wheat flatbread and a medium apple
DINNER
Beer-Braised Turkey Tacos (2 each)
Serve with 2 ounces shredded cabbage with 1/2 teaspoon lime juice and 1/2 tablespoon olive oil
Week 2, Day 4
BREAKFAST
Strawberry-Almond Smoothie (left)
LUNCH
Warm Wheat Berries with Tuna, Fennel and Olives
Serve with an orange
DINNER
Chicken Chorba with Walnuts
Serve with 1/2 cup each steamed spinach, brown rice and 1/2 medium cucumber, sliced
Week 2, Day 5
BREAKFAST
Citrus Salad with Candied Ginger
Serve with 1/2 cup plain fat-free yogurt
LUNCH
Spinach Egg Drop Soup
Ginger-Miso Sweet Pea Spread
Serve with 8 rice crackers
DINNER
Smoky Paella with Shrimp & Squid (left)
Serve with 1 cup arugula tossed with lemon
Week 2, Day 6
BRUNCH
Boxer’s Beet Juice with Horseradish
Mustard Green-and-Sweet Onion Frittata
DINNER
Big Italian Salad
Steamed Wild Striped Bass with Ginger and Scallions (left)
Serve with 1/2 cup steamed long-grain rice and 1/2 cup steamed bok choy
Strawberries with Buttermilk Ice and Balsamic Vinegar
Week 2, Day 7
BREAKFAST
Soy Milk-Arborio Rice Pudding with Poached Figs
LUNCH
Grilled Shrimp with Mom’s Avocado-and-Orange Salad
DINNER
Chicken Baked on a Bed of Bread and Swiss Chard (left)
Serve with 1/2 medium cucumber, sliced
Week 3, Day 1
BREAKFAST
Soy Milk-Arborio Rice Pudding with Poached Figs (left) (leftovers from Sunday)
LUNCH
Pasta with Cauliflower, Peppers and Walnut Pesto
DINNER
Skillet-Roasted Spiced Okra
Lentils in Herb-Arugula Yogurt
Serve with 1 cup cherry tomatoes, tossed with 1 teaspoon balsamic and 1/2 tablespoon olive oil
Week 3, Day 2
BREAKFAST
Fruit-and-Nut-Packed Granola (1/3 cup)
Serve with 3/4 cup nonfat Greek yogurt
LUNCH
Carrot Osso Bucco
Serve with 1/2 cup polenta, 1 medium apple
DINNER
Rare Roast Beef with Fresh Herbs and Basil Oil (left)
Serve with 1/2 cup cooked barley, 1 cup greens with lemon
Brown Sugar Custards with Orange Zest
Week 3, Day 3
BREAKFAST
Sweet Breakfast Quinoa
Serve with 1/4 cup walnuts
LUNCH
Curried Cauliflower and Green Bean Salad with Lemon Yogurt (left)
Serve with 1/2 piece whole wheat flatbread
DINNER
Soba Noodles with Grilled Shrimp and Cilantro
1/2 cup lemon sherbet with 1/4 cup raspberries
Week 3, Day 4
BREAKFAST
Herb Frittata with Minty Tomato Salad
Whole wheat roll
LUNCH
Bulgur Salad with Lightly Roasted Vegetables
Serve with 10 dill pickle slices
DINNER
Grilled Pork Tenderloins with Vegetable Curry (left)
Serve with 1/2 cup basmati rice
1/2 cup pineapple chunks
Week 3, Day 5
BREAKFAST
Breakfast Burrito
Orange
LUNCH
Smoked Mackerel Salad with Crunchy Vegetables (left)
DINNER
Whole Wheat Rigatoni with Roasted Vegetables
Serve with 1 cup mesclun tossed with lemon
Week 3, Day 6
BREAKFAST
Spiced Chickpeas with Yogurt (left)
LUNCH
Nordic Winter Vegetable Soup
Whole wheat roll
DINNER
Lemongrass-Marinated Pompano with Dipping Sauce
Serve with 1/2 cup brown rice
Coconut-Mango Frozen Yogurt
Week 3, Day 7
BREAKFAST
Spiced Yogurt Muffins (left)
Saffron Lassi
LUNCH
Carrot-and-Chickpea Salad
DINNER
Red Curry Chicken Kebabs with Minty Yogurt Sauce
Serve with 1/2 whole wheat flatbread, 1/2 cup steamed broccoli florets
Week 4, Day 1
BREAKFAST
Spiced Yogurt Muffins (leftovers from Sunday)
Spread with 1 tablespoon almond butter
LUNCH
Black Bean Burgers with Smoky Red Pepper Spread (left)
Serve with 1/2 medium cucumber, sliced
DINNER
Roasted Delicata Squash with Quinoa Salad
Week 4, Day 2
BREAKFAST
Raspberry Scones (left)
Serve with 1/2 cup low-sodium cottage cheese and 1/8 of a melon
LUNCH
Lemony Waldorf Salad
Serve with 3 ounces grilled chicken breast
DINNER
Black Bean-Turkey Chili
Serve with 1 cup romaine tossed with 1/2 teaspoon lemon and 1/2 tablespoon olive oil
Week 4, Day 3
BREAKFAST
Quick White Bean and Swiss Chard Stew (left)
Serve with 1 poached egg
LUNCH
Lemony Quinoa Salad with Shaved Vegetables
Serve with tangerine
DINNER
Grilled Salmon with Preserved Lemon and Green Olives
Serve with 3 ounces steamed broccolini and 1 cup cooked whole wheat pasta
Week 4, Day 4
BREAKFAST
Palestinian Spinach Pies (left)
LUNCH
Shrimp Slaw with Cilantro-Lime Vinaigrette
Serve with 1/4 cup walnuts, 1/4 cup dried apricots
DINNER
Ginger-Marinated Chicken with Onions and Peppers
Serve with 1/2 cup cooked brown rice
Week 4, Day 5
BREAKFAST
Strawberry, Almond and Banana Smoothie
LUNCH
Crispy Fish Sandwiches with Herb Remoulade (left)
DINNER
Chicken Posole
Serve with 1 cup arugula with lemon
Week 4, Day 6
BREAKFAST
Pisto Manchego (left)
Serve with hard-boiled or soft-boiled egg
LUNCH
Farro Salad with Arugula and Fennel
ENTERTAINING
2 each Buckwheat and Cheddar Blini with Smoked Salmon
Pork Tenderloin with Elderflower and Fennel
Serve with 1/2 cup polenta, 1 cup steamed green beans
Riesling Gelées with Strawberry Conserve
Week 4, Day 7
BREAKFAST
Fresh Apple-Celery Juice with Ginger and Parsley
Cinnamon-Polenta Pancakes
LUNCH
Quick Vietnamese Noodle Soup with Beef
DINNER
Mussels with Gigante Beans and Roasted Garlic (left)
Serve with 1 cup romaine lettuce tossed with 1/2 teaspoon lemon and 1/2 tablespoon olive oil
