THE FOOD & WINE DIET℠ 4-Week Plan, Week 4
Four-Week Plan
Sunday
Black Bean Burgers Photo © Cedric Angeles.
BREAKFAST
Spiced Yogurt Muffins
Spread with 1 tablespoon almond butter
LUNCH
« Black Bean Burgers with Smoky Red Pepper Spread
Serve with 1/2 medium cucumber, sliced
Monday
Raspberry Scones Photo © Lucy Schaeffer.
BREAKFAST
« Raspberry Scones
Serve with /12 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 with1/2 teaspoon lemon and 1/2 tablespoon olive oil
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Tuesday
Quick White Bean and Swiss Chard Stew Photo © Quentin Bacon.
BREAKFAST
« Quick White Bean and Swiss Chard Stew
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
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Wednesday
Palestinian Spinach Pies Photo © Zubin Shroff.
BREAKFAST
« Palestinian Spinach Pies
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
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Thursday
Crispy Fish Sandwiches with Herb Remoulade Photo © Kana Okada.
DINNER
Chicken Posole
Serve with 1 cup arugula with lemon
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Friday
Pisto Manchego Photo © John Kernick.
BREAKFAST
« Pisto Manchego
Serve with hard-boiled or soft-boiled egg
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 Gelees with Strawberry Conserve
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Saturday
Fragrant Gigante Beans with Garlic Confit and Mussels Photo © John Kernick.
DINNER
« Mussels with Gigante Beans and Roasted Garlic
Serve with 1 cup romaine lettuce tossed with 1/2 teaspoon lemon and 1/2 tablespoon olive oil
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