CHAPTER 6
Phase 1—Conquer Cravings
KEY TABLES, TOOLS, AND OTHER ITEMS
Shopping Lists and Preparation for the Meal Plan
Weekly Prep Worksheet for Phase 1, Week 2
Weekly Prep Worksheet for Phase 2, Week 1
Daily Tracker and Monthly Progress Chart (Appendix B)
Phase 1 Shopping Lists (online at www.alwayshungrybook.com)
Having completed the Prep Phase, you’re ready to discover your personal Always Hungry Solution! In each of the next three chapters, I’ll outline the specific Life Supports (related to stress reduction, sleep, and movement), Diet Tools, and Meal Plans that will allow you to integrate the program into your life, in a way that works for you. In this chapter, we’ll focus on Phase 1.
For the next fourteen days, you’ll completely eliminate all grain products, potatoes, and added sugar (except the small amount present in very dark chocolate). To avoid any sense of deprivation, you’ll replace these high–glycemic load calories with fat from olive oil, nuts, avocado, full-fat dairy products, and other sources. But this isn’t a very-low-carbohydrate-type diet—you get to have slow-digesting carbohydrate in the form of nonstarchy vegetables, legumes, and fruits. Fat will total 50 percent of your calories, protein 25 percent, and carbohydrate 25 percent (see What Phase 1 Will Look Like, here).
On the Standard American Diet, most people will have developed some degree of insulin resistance and chronic inflammation. The ratio of carbs to fat to protein in Phase 1 was designed to reverse these twin metabolic troublemakers rapidly. As in all phases of the program, you’ll eat whenever hungry, as much as you need to feel satisfied (but not over-full), allowing the body to transition out of starvation mode. During these first two weeks, your body will probably experience major shifts in metabolism. Drink lots of water, take it easy, and follow the lifestyle supports related to sleep, stress reduction, and gentle movement as your body adjusts.
PHASE 1 LIFE SUPPORTS
Before we explore the diet in more detail, let’s take a moment to review the three key Phase 1 supports for optimal weight loss.
Movement
With the start of Phase 1, you’ll begin the passeggiata—your short walk after dinner (see here). These walks are intended to be a pleasurable time to commune outdoors with your neighborhood, your loved ones, your dog, or yourself—not “exercise.” Rather than burn off many calories, the purpose of the passeggiata is to aid digestion, dampen the post-meal surge in insulin (acting synergistically with the diet), and stimulate metabolism. In addition, the passeggiata can be the first component of your pre-bed ritual. For those with a preexisting fitness program, reduce intensity by one-third for now—the Phase 1 diet will put your fat cells through their paces!—but don’t omit the passeggiata.
Sleep
During the Prep Phase, you completed the Bedroom Cleanout, so your sleep sanctuary is ready for the Three Rs only: Rest, Reading, and Romance. As you develop your pre-sleep ritual (see here), remember to respect your designated bedtime—the cornerstone of good sleep habits. A good night’s sleep reduces insulin resistance, helps keep stress hormone levels on an even keel, and makes it easier to adopt other positive changes in your life.
Stress Relief
As part of your pre-sleep ritual (see here), make time for your 5-minute stress reduction practice, whether it’s meditation, prayer, yoga, journaling, or a breathing exercise. Consider doing some progressive muscle relaxation before you fall asleep. Play an audio recording of a meditation, visualization, guided relaxation, or pleasant sounds from nature.
Other Supports
Your Big Why: Find a few moments to visualize or journal about your Big Why to connect with your long-term goals on a daily basis and maintain motivation.
Road Test Your If-Then Plans: Rather than wait to see whether your if-then plan will succeed in a moment of crisis, do a dry run. Pretend your “If” situation happened and implement your “Then.” Did it work? If not, how can you shift your strategy to be successful when you really need it?
Use Your Tracker Every Day. To help remain connected with your body’s hunger and satiety signals, be sure to complete your Daily Tracker regularly. Either copy here or download the form from www.alwayshungrybook.com. The Daily Tracker will allow you to record your body’s responses to the program—your level of hunger, cravings, satisfaction, energy, and sense of well-being—and related data. Plot your Total Score from the Daily Tracker each day and record your weight and waist circumference each month on the Monthly Progress Chart. Then watch how the trends change as you progress through the program phases. Do your results correlate with intake of processed carbohydrate? Or with attention to sleep, physical activity, and stress reduction? This information will help you tailor the program for your unique needs, especially in Phase 3.
PHASE 1 TOOLS
A Guide to Portion Size
During Phase 1, pilot participants reported big declines in hunger, sometimes from as early as Day 1. As fat cells calm down and begin to release their excess calorie stores back into the body, your brain will register (perhaps for the first time in years) that it has enough fuel to run your metabolism in optimal mode. Since your body will be burning more fat, your need for external calories will decrease. You’ll fill up with less food and stay full longer. However, these changes don’t occur with everyone at the same time or in the same way. And as we considered in chapter 5, calorie requirements will differ between people based on size, age, physical activity level, and other biological factors.
The Always Hungry Solution rejects the one-size-fits-all calorie prescriptions common to conventional weight loss plans. The recipes and meal plans offer portion size suggestions for a typical person. But only you can determine the right amount of food to satisfy your needs and allow for a rate of weight loss that’s right for your body. Start with an amount of food that seems appropriate for you, eat mindfully, and let your body signals guide you. As you begin a meal, pay attention to the way the food feels in your body. Is your hunger receding? Are your bites slowing down? Is your belly becoming pleasantly full? If you feel satisfied before finishing your meal, stop eating and don’t worry about wasting food for now. (At your next meal, try taking a smaller portion to see if that satisfies you.) Still hungry after cleaning your plate? Then help yourself to more of everything in the meal (main dish and sides) to keep the nutrient ratios in balance. And if you get hungry between meals, feel free to reach for an extra snack.
Building a Phase 1 Meal
Phase 1 features a carefully calibrated Meal Plan (here) covering every meal and snack during these fourteen days—a boot camp for your fat cells (but not for you!). However, this plan is designed to be flexible. Feel free to adapt it for your specific needs, but do your best to follow recommended food combinations and reach the target nutrient ratio. This section and the following two (Lettuce Wrap and Vegetarian Substitutions) will show you how to create your own Phase 1–compatible meals, if you prefer to do so for any reason.
All Phase 1 meals follow this general formula:
START WITH A HIGH-QUALITY PROTEIN…
Higher protein/higher fat:
-fatty meat or fish, poultry with skin (4 to 6 ounces)
Higher protein/lower fat:
-lean meat or fish, poultry without skin (4 to 6 ounces)
-cold cuts (4 to 6 ounces)
-protein powder (about 1 ounce)
Lower protein/higher fat:
-tempeh, tofu (4 to 6 ounces)
-eggs (3)
-cheese (3 ounces)
BULK UP THE PROTEIN IF NEEDED…
For lower-protein items, add another source of protein:
-Greek yogurt (½ cup)
-beans (½ cup)
-cheese (1 to 2 ounces)
-nuts or nut butter (2 to 3 tablespoons)
POUR ON THE FAT…
For lower-fat items, add a larger portion of fat:
-dressings and sauces (2 to 4 tablespoons)
-oils (1 to 2 tablespoons)
-heavy cream or canned coconut milk (3 to 4 tablespoons)
-nuts or nut butter (2 to 3 tablespoons)
-½ avocado
For higher-fat items, add a smaller portion of fat:
-dressings and sauces (1 to 2 tablespoons)
-oils (1 to 3 teaspoons)
-heavy cream or canned coconut milk (1 to 3 tablespoons)
-nuts or nut butter (1 to 2 tablespoons)
-¼ avocado
THEN ADD A CARBOHYDRATE
If your meal doesn’t already have a carbohydrate, add one serving of the following:
-beans (½ cup)
-bean or vegetable soup (1 cup)
-fruit (non-tropical)
(1 cup)
Note: Include as many extra nonstarchy vegetables as you like (e.g., salad or cooked vegetables).
Lettuce Wrap
A secret to being efficient in the kitchen is knowing how to use leftovers creatively, altering them in ways that feel new and fresh. Lettuce wraps with sauces are an easy way to give your leftovers a makeover. Any leftover fish, chicken, or other protein can be your base for a wrap. Add a few vegetables and a sauce, and you have a fresh, quick, easy meal.
Choose one item from each of the categories below, and make a lettuce wrap.
WRAP
Large lettuce leaf like romaine, butter, Bibb, or red/green leaf
Flavorful lettuce leaves like radicchio or endive
BASE INGREDIENT
Leftover protein, such as rotisserie chicken, Herb-Roasted Chicken Thighs (here), broiled or baked fish, Salmon Salad (here), Pan-Fried Tempeh or Tofu Strips (here)
Leftover casserole, either cold or stored separately and reheated prior to wrapping
Can of salmon or sardines (skin on and bones in, for maximum omega-3 and calcium)
Smoked salmon
ADDED VEGETABLE
Leftover blanched, steamed, or sautéed vegetables (only good for one day, so make fresh the previous dinner or at breakfast and pack for your lunch)
Slices of tomato, avocado, shredded carrots, and/or other raw veggies
DIPPING SAUCE
Any of your favorite sauces from the recipe list or that you make on your own
Store-bought guacamole or sour cream
Pairing suggestions:
Creamy Dill (here) with most fish
Creamy Lime-Cilantro (here) with Mexican Shredded Chicken (here)
Blue Cheese (here) with beef
Ginger-Soy Vinaigrette (here) with fish, chicken or tofu
Lemon Tahini (here) with Mediterranean fillings
Vegetarian Substitutions
The meal plans emphasize an abundance of whole foods from a variety of plant sources but also include animal products. Because some people have chosen to minimize or eliminate animal foods from their diets for various reasons—such as health, taste preferences, allergies, or concerns about animal welfare and the environment—all recipes include vegetarian options. This chart guides substitution of all animal products used on the meal plan for vegan alternatives:
INSTEAD OF…
Fatty meat, chicken, fish, or eggs
SUBSTITUTE…
-Tofu
-Tempeh
INSTEAD OF…
Lean meats
SUBSTITUTE…
-Vegetarian deli cold cuts
-Seitan*
-Vegetarian protein powder
INSTEAD OF…
Cheese
SUBSTITUTE…
-Nuts or nut butter (especially peanut)
-Soy cheese
INSTEAD OF…
Yogurt
SUBSTITUTE…
-Coconut yogurt, plain, unsweetened plus ½ serving vegetarian protein powder
-Soy yogurt, plain, unsweetened
INSTEAD OF…
Heavy cream
SUBSTITUTE…
-Coconut milk, canned
INSTEAD OF…
Sour cream
SUBSTITUTE…
-Avocado
-Guacamole
-Dressing or sauce of choice
* Wheat gluten—avoid if sensitive to gluten-containing products
Tips for Phase 1 Success
Here are a few additional pointers to keep you on track as you begin Phase 1.
Stick as close to the plan as possible. For the next fourteen days, do your best to follow the meal plan closely. This plan is designed to deliver a specific combination of protein, fat, and natural carbohydrates for fast changes in metabolism. If you need to make adjustments for personal reasons, refer to the guidelines here for Building a Phase 1 Meal. If you’re unable to prepare your own foods, choose from the Restaurant and Grab-and-Go Recommendations in chapter 7 (here).
Portion sizes are truly up to you. The portions in the meal plan are designed for a typical person, but your needs may be greater or smaller. Eat until you are satisfied but not unpleasantly over-full. If you find that you need more or less, take larger or smaller portions. Add or omit a snack. As long as you eat the types of foods in the ratios prescribed, your body will do the rest.
Swap with similar items whenever possible. If you don’t like a certain ingredient in the recipe, simply swap like for like: Trade broccoli for cauliflower, raspberries for strawberries, fish for chicken, and so on, as long as the foods are closely related in content of the major nutrients. Refer to Program Foods Phase-by-Phase (here) for guidelines.
Seasonings are a matter of personal preference. We have included a range of herbs and spices in the meal plan. By adding flavor to food, herbs and spices help displace sugar from the diet. In addition, they contain polyphenols that reduce inflammation. Get creative and find the ones you like. Store them in a convenient location (for example, a specially dedicated drawer or rack) for easy access.
Limit yourself to Phase 1 sweets only. If you tend to get cravings for sweets, you may find they’re satisfied with the desserts accompanying most dinners on the meal plan. Pilot participants consistently reported reductions in desire for highly sweetened foods from very early into the program. However, if you need a little extra treat, have up to an ounce of dark chocolate—minimum 70% cocoa content—once a day. (And please don’t be reluctant to eat the desserts on the plan. They’re built into the nutritional ratios for each day, and will actually help you attain the best results.)
Enjoy coffee or tea. You may have two or three cups of caffeinated coffee or tea a day. Add cream or whole milk if you wish (no need for the skim or low-fat versions), but steer clear of sugar and other sweeteners.
No alcohol—for now. Just for these two weeks, abstain from alcoholic beverages. You will have the option to reintroduce moderate amounts in Phase 2.
Supplements. Consider taking three supplements throughout the program:
• Vitamin D3: With so many hours spent indoors and the increased use of sunscreens, many people do not get enough sun exposure to maintain adequate vitamin D levels. In addition to its importance for bone health, vitamin D may play a role in the prevention of cancer, autoimmune diseases, diabetes, heart disease and psychiatric problems.1 (Note: D3 has greater biological activity than D2, and vegan versions are now available.)
• Fish oil: Fish oil is an excellent source of long chain omega-3 fatty acids (see here). Choose a product that has been concentrated, purified, and tested for contaminants. For vegetarians, flax oil and certain nuts provide short chain omega-3 fatty acids (which can be converted to the active, long chain form in the body).
• Probiotics: Take these supplements, which are available in capsules, for gut health, to supplement dietary sources like yogurt (see here).
If you’re pressed for time, check out the Simplified Meal Plan. The Simplified Meal Plan (online at www.alwayshungrybook.com) offers a streamlined version of the Phase 1 Meal Plan (here), with a bit less variety, greater use of leftovers, and just-the-basics prep work. This version works well for one person. And if you have a busy family, multiply the Simplified Meal Plan instructions by the number of mouths to feed.
Use leftovers often, but always add something fresh. Several casseroles and one-pot dishes can be frozen in individual portions as backup meals. Add freshly prepared vegetables (cooked or raw) to reheated leftovers.
Use time-saving shortcuts. These “convenience” foods—all ingredients in recipes on this plan—will get you in and out of the kitchen more quickly. Buy Green Bags (www.evertfresh.com) for storage, to help your produce stay fresh in the refrigerator.
• Chopped vegetables found in the produce section, such as cauliflower, broccoli, celery (check for freshness)
• Washed, precut greens—spinach, kale, mixed greens, salad greens
• Shredded cabbage and carrots
• Frozen vegetables and fruits
• Rotisserie chicken
• Baked, seasoned, packaged tofu
• Canned, unsweetened legumes/beans, such as black beans, chickpeas, kidney beans (drained and rinsed well)
• Shredded cheese (full-fat, without additives)
Also use sauce as a time-saver. Make sauces or parts of recipes ahead of time so that meal preparation on busy days will be less time consuming. (Sauces could be a big part of your if-then planning: “If I’m too tired, late, or uninspired, then I will use the sauces in the fridge to make a quick dinner.”)
Get a sharp knife, keep it sharp, and learn how to use it. Not having a proper knife can cause a major slowdown while prepping and cooking. Knife work takes a bit of practice, but learning to use a sharp knife will save you precious time in the kitchen.
Don’t forget your prep time. Try to block out a few hours every weekend to do shopping and meal prep for the coming week—those few hours will make the program much easier to follow.
Shopping Lists and Preparation for the Meal Plan
The shopping lists are designed for two trips to the market each week for perishables (you stocked up on the nonperishables during the Prep Phase). We suggest that you do one of these two trips on the weekend for the foods you’ll eat Monday through Wednesday (supplies to make three days of meals plus sauces and nuts for the week); and the other one on Wednesday for foods you’ll eat Thursday through Sunday (supplies for four days of meals). If you prefer to shop just once a week, combine the two perishable food lists, and freeze items intended for later in the week as appropriate. Sunday is prep day to make sauces and roast nuts for the entire week. Refer to the Weekly Prep Worksheets for Phase 1 (Week 1 in chapter 5, here, and Week 2 here). And get ready for the next phase with the Weekly Prep Worksheet for Phase 2, Week 1 (here).
Before each shopping trip, take a look at the Menus At-A-Glance Charts (online at www.alwayshungrybook.com) to see what’s on the menu. If you have allergies or food sensitivities, make a note of any items that may present issues for you. Refer to the Program Foods Phase-by-Phase chart (here) to find alternatives. Then refer to the corresponding Shopping List online, and copy it or download the file from www.alwayshungrybook.com.
PHASE 1 MEAL PLAN AND PREP WORKSHEETS
The Meal Plan is designed for two people, and described per serving, but can be easily scaled up for families of any size. And if you’re cooking just for yourself, either reduce recipes accordingly or refer to the Simplified Meal Plan online at www.alwayshungrybook.com. (The Weekly Prep Worksheet for Week 1 is here.)
Breakfast
Huevos Rancheros
Fry 2 eggs plus 1 egg white in 1 teaspoon olive oil. Top with ½ cup Ranchero Sauce (here), 2 tablespoons shredded cheddar cheese. Serve with 1 cup raspberries and ½ cup plain whole-milk Greek yogurt.
Prep: Assemble and pack today’s snacks.
Assemble today’s lunch—Mozzarella, Tomato, and Chickpea Salad.
Snack
¼ cup Trail Mix (here)
Lunch
Mozzarella, Tomato, and Chickpea Salad
1 medium tomato, chopped; ½ cup cooked garbanzo beans (chickpeas), drained and rinsed; 3 ounces fresh mozzarella, sliced; 1 cup chopped romaine or other lettuce; 2 tablespoons Lemon Tahini Sauce (here); salt and ground black pepper; 2 ounces canned sardines (optional)
Without Sardines
With Sardines
Snack
Cold-Cut Lettuce Boats (here) with Creamy Dill Sauce (here)
Dinner
Soup, Herb-Roasted Chicken, and Vegetables
About 1½ cups Creamy Cauliflower Soup** (here—prepared without heavy cream); Herb-Roasted Chicken Thighs** (here); 1 cup broccoli and ½ small carrot, blanched (here—Guide to Cooking Vegetables), topped with 1 tablespoon Lemon Olive Oil Dressing (here)
Dessert
1 cup fruit with ½ ounce square chocolate (at least 70% cocoa content)
Prep: Assemble tomorrow’s lunch—Chicken Salad with Grapes and Walnuts (here) using reserved portion of Herb-Roasted Chicken Thighs without the skin; store lettuce separately and add tomorrow before serving.
Store reserved portion of Creamy Cauliflower Soup for tomorrow’s dinner.
Breakfast
Phase 1 Power Shake
Phase 1 Power Shake (here)
Prep: Assemble and pack today’s snacks.
Snack
Smoked Salmon and Dill Cream Cheese on Cucumber Rounds (here)
Lunch
Chicken Salad with Grapes and Walnuts
Chicken Salad with Grapes and Walnuts (here) (using chicken from previous night’s dinner)
Snack
About ⅓ cup Basic Hummus (here) with veggie sticks
Dinner
Soup, Steak and Onions, Vegetables
About 1½ cups Creamy Cauliflower Soup (from previous night’s dinner) garnished with 1 tablespoon heavy cream; cook a 9-ounce tenderloin steak (follow cooking instructions from Steak Salad, here), or cook 8 ounces Pan-Fried Tempeh Strips (here)—use 5 ounces steak or 4 ounces tempeh for tonight’s dinner and 4 ounces steak or tempeh for tomorrow’s lunch; sauté ½ small onion in the pan juices on medium-high heat until caramelized; 1 cup blanched kale or other green vegetable (here—Guide to Cooking Vegetables) topped with 1 tablespoon Lemon Tahini Sauce (here)
Dessert
1 cup raspberries with 2 tablespoons heavy cream
Prep: Assemble tomorrow’s lunch—Steak Salad with Blue Cheese Dressing (here) using reserved portion of steak or tempeh; store lettuce separately and add tomorrow before serving; pack a tangerine.
* Calorie content provided for descriptive purposes only—not as a measure to limit food intake.
** To serve two people, make a full recipe and store reserved portions to be used in subsequent meals as directed in prep notes.
*** To serve two people, make ½ recipe.
Breakfast
Black Bean Tofu Hash
Black Bean Tofu Hash** (here) topped with 2 tablespoons cheddar cheese, 1 to 2 tablespoons sour cream, ½ avocado, sliced, or 5 tablespoons guacamole
Prep: Assemble and pack today’s snacks.
Store reserved portion of Black Bean Tofu Hash for tomorrow’s lunch.
Snack
Cold-Cut Lettuce Boats (here) with Lemon Tahini Sauce (here)
Lunch
Steak Salad with Blue Cheese
Steak Salad with Blue Cheese Dressing (here) (using steak from previous night’s dinner). Serve with a tangerine.
Snack
¼ cup Trail Mix (here)
Dinner
Broiled Fish and Sautéed Kale
Broiled Fish with Garlic and Lemon*** (here) Remove fish and lemons from pan and sauté 1 cup kale in the pan juices. Top fish or kale with 2 tablespoons Creamy Dill Sauce (here). Serve with 1 cup salad greens with 1 tablespoon dressing of your choice.
Dessert
Poached Seasonal Fruit (here) with 1 to 1½ tablespoons Chocolate Sauce (here).**
Prep: Assemble tomorrow’s lunch—Taco Salad (see Day 4 lunch), using reserved portion of Black Bean Tofu Hash; store lettuce separately and add tomorrow before serving.
Store reserved portion of Chocolate Sauce for Day 7 dinner.
Breakfast
Spinach Omelet
Heat 2 teaspoons olive oil in a skillet. Whisk 2 eggs with 1 egg white. Add 1 cup baby spinach leaves, salt, and pepper. Pour into a pan. Top with 3 tablespoons shredded cheddar cheese. Fold over and cook until done. Serve with 1 cup fresh fruit and ½ cup plain whole-milk Greek yogurt.
Prep: Assemble and pack today’s snacks.
Snack
Small apple with 2 tablespoons peanut butter
Lunch
Taco Salad
1½ cups Black Bean Tofu Hash (here) (from previous day’s breakfast), 1 cup chopped romaine or other lettuce, 1 small tomato, diced, 2 tablespoons salsa, 2 tablespoons cheddar cheese. Top with 3 tablespoons Creamy Lime-Cilantro Dressing (here).
Snack
¼ cup Spicy Pumpkin Seeds (here)
Dinner
Eggplant Parmesan and Salad
Eggplant Parmesan** (here). Serve with salad greens with 1 cup sliced cucumber, ½ cup shredded carrot, ½ sliced red pepper, and 1 tablespoon dressing of your choice.
Dessert
1 cup raspberries
Additional Cooking Prep: Make Coconut Cashew Clusters*** (here); follow directions for 4 clusters and set aside for tomorrow night’s dessert
Protein: 20%
Fat: 56%
Carbohydrate: 24%
Calories: 698*
Prep: Pack tomorrow’s lunch—Eggplant Parmesan and 1 cup of raspberries.
Breakfast
Smoked Salmon and Dill Sauce
3 ounces smoked salmon, 1 ounce cheddar cheese, 1 medium tomato, sliced, and 1 small cucumber, sliced. Top with 3 to 4 tablespoons Creamy Dill Sauce (here). Serve with 1 cup fresh blueberries or fruit of your choice.
Prep: Assemble and pack today’s snacks.
Snack
Cold-Cut Lettuce Boats (here) with sauce of your choice
Lunch
Eggplant Parmesan and Fruit
Eggplant Parmesan (here) (from previous night’s dinner); 1 cup raspberries
Snack
About ⅓ cup Basic Hummus (here) with veggie sticks
Dinner
Chicken Stir-Fry
Chicken or Tofu Stir-Fry** (here). If using tofu, serve with ½ cup edamame appetizer.
Dessert
Coconut Cashew Clusters (made last night)
Prep: Pack tomorrow’s lunch—Lettuce Wrap (see Day 6 Lunch) using reserved portion of Chicken Stir-Fry; store lettuce, carrots, peanuts and Ginger-Soy Vinaigrette (here) separately and assemble before eating; pack a tangerine.
Breakfast
Grain-Free Waffles and Turkey Bacon
Grain-Free Waffles or Pancakes with Fruit Sauce** (here) and 3 tablespoons Whipped Cream (here) or 1 tablespoon almond butter; 1 slice turkey bacon
Prep: Assemble and pack today’s snacks. Make a full recipe of Cheesy Pinto Bean Dip and keep the reserved portions for week 2.
Store reserved portion of Grain-Free Waffles with Fruit Sauce and Whipped Cream for Day 8 Breakfast.
Snack
About ⅓ cup Cheesy Pinto Bean Dip (here)
Lunch
Chicken Stir-Fry Lettuce Wrap
Divide a lunch-size portion of Chicken Stir-Fry (from previous night’s dinner) with ½ cup shredded carrots and 2 tablespoons peanuts evenly among 3 or 4 large lettuce leaves (if using tofu, serve with edamame instead of carrots and peanuts), leaving plenty of room to fold and wrap each leaf around the filling. Place 2 tablespoons Ginger-Soy Vinaigrette (here) into a shallow container. Dip the wraps in the sauce. Serve with a tangerine.
Protein: 24%
Fat: 51%
Carbohydrate: 25%
Calories: 552*
Snack
Cucumber Boats with Turkey and Feta (here)
Dinner
Shepherd’s Pie
Shepherd’s Pie with Cauliflower Topping** (here); 1 cup snap peas or snow peas, blanched (here—Guide to Cooking Vegetables), with 1 tablespoon Creamy Dill Sauce (here)
Dessert
1 ounce square dark chocolate
Prep: Pack tomorrow’s lunch—Shepherd’s Pie and snap peas with 1 tablespoon dressing of your choice.
Pack and freeze reserved portions of Shepherd’s Pie for future meals.
WEEKLY PREP WORKSHEET
Prep Day for Phase 1, Week 2 Meal Plan
Note: Worksheet is designed for the menu plan that serves two people. Make one of each recipe listed unless otherwise noted, or scale up or down according to your needs.
Sauces
• Coconut Curry Sauce (here)
• Chipotle Mayonnaise (here)
• Tartar Sauce (here)
• Mustard Vinaigrette (here)
• Thai Peanut Sauce (here)
For the following items, use leftovers from week 1:
• Ginger-Soy Vinaigrette (here)
• Ranchero Sauce (here—thaw 2½ cups)
• Chocolate Sauce (here)
• Lemon Olive Oil Dressing (here)
• Basic Mayonnaise (here)—use to make Tartar Sauce (listed above)
Snacks/Roasted Nuts & Seeds
• Herb-Roasted Chickpeas (here)
• Roast ¼ cup pecans (here—Guide to Roasting Nuts and Seeds) or other nuts for Day 10 Dessert and ½ cup peanuts for Day 12 Thai Peanut Tempeh (here)—or add roasted nuts to shopping list in place of raw nuts
For the following items, use leftovers from week 1:
• Spicy Pumpkin Seeds (here)—or add roasted pumpkin seeds to shopping list in place of raw seeds
• Trail Mix (here)—or add roasted nuts to shopping list in place of raw nuts
Ingredients to Prep (Proteins, Grains, Soups, etc. to use throughout the week)
If choosing vegetarian variations for any of the recipes—Additional Pan-Fried Tempeh or Tofu Strips (here) or Crumbled Tempeh (here)
Breakfast
Frittata with Fruit and Yogurt
Dr. Ludwig’s Favorite Frittata** (here); 1 cup fruit, ²/³ cup plain whole-milk Greek yogurt
Prep: Assemble and pack today’s snacks.
Store reserved portion Dr. Ludwig’s Favorite Frittata for Day 9 Breakfast.
Snack
¼ cup Trail Mix (here)
Lunch
Shepherd’s Pie and Salad
Shepherd’s Pie with Cauliflower Topping (here) (leftover from previous night’s dinner); 1 cup snap peas or snow peas, blanched, with 1 tablespoon dressing of your choice.
Snack
Small apple with 1 ounce cheese
Dinner
Coconut Curry Shrimp
Coconut Curry Shrimp or Tofu** (here)
Dessert
½ cup strawberries with 1 to 2 tablespoons Chocolate Sauce (here) (from Day 3 Dessert)
Prep: Pack tomorrow’s lunch—Lettuce Wrap (see Day 8 Lunch) using reserved portion of Coconut Curry Shrimp; store lettuce separately; pack an orange and optional dressing or lime wedges.
Breakfast
Grain-Free Waffles and Turkey Bacon
Grain-Free Waffles or Pancakes with Fruit Sauce (from Day 6 Breakfast) and 3 tablespoons Whipped Cream (here) or 1 tablespoon almond butter (from Day 6 Breakfast); 1 slice turkey bacon
Protein: 26%
Fat: 51%
Carbohydrate: 23%
Calories: 440*
Prep: Assemble and pack today’s snacks.
Snack
About ⅓ cup Herb-Roasted Chickpeas (here)
Lunch
Coconut Curry Shrimp Lettuce Wrap
Divide reserved portion of Coconut Curry Shrimp or Tofu (here) (from previous night’s dinner) evenly among 3 or 4 large lettuce leaves, leaving plenty of room to fold and wrap each leaf around the filling. Serve with an orange.
Optional: Add a squeeze of lime or place 1 to 2 tablespoons Ginger-Soy Vinaigrette (here) in a shallow container. Dip the wraps in the sauce.
Snack
1 ounce dark chocolate
Dinner
Chipotle Mayonnaise Baked Fish and Kale
Chipotle Mayonnaise Baked Fish*** (here). Steam 1 cup kale and 1 small carrot (about ½ cup shredded). Top with 1 tablespoon Lemon Olive Oil Dressing (here).
Dessert
1 cup blueberries with 2 tablespoons canned coconut milk
Protein: 23%
Fat: 54%
Carbohydrate: 23%
Calories: 591*
Prep: Pack tomorrow’s lunch—Lettuce Wrap (see Day 9 Lunch) using Salmon or Tofu Salad*** (here) (from Sunday’s prep); store lettuce separately; pack with an apple.
Breakfast
Frittata with Fruit and Yogurt
Dr. Ludwig’s Favorite Frittata (from Day 7 Breakfast); 1 cup fruit, ²/³ cup plain whole-milk Greek yogurt
Prep: Assemble and pack today’s snacks.
Snack
¼ cup Spicy Pumpkin Seeds (here)
Lunch
Lettuce Wrap Salmon Salad
Divide Salmon or Tofu Salad (here) (from Sunday’s prep) evenly among 3 or 4 large lettuce leaves, leaving plenty of room to fold and wrap each leaf around the filling. Serve with an apple.
Protein: 22%
Fat: 55%
Carbohydrate: 23%
Calories: 515*
Snack
About ⅓ cup Cheesy Pinto Bean Dip (here)
Dinner
Mediterranean Chicken
Mediterranean Chicken or Tofu** (here). Serve with 1 small tomato, sliced, with ½ small cucumber, sliced, and a few leaves of fresh basil topped with 1 tablespoon Mustard Vinaigrette (here).
Dessert
½ cup berries
Protein: 26%
Fat: 47%
Carbohydrate: 27%
Calories: 656*
Prep: Pack tomorrow’s lunch—Mediterranean Chicken or Tofu and ½ ounce dark chocolate.
Breakfast
Phase 1 Power Shake
Phase 1 Power Shake (here)
Prep: Assemble and pack today’s snacks.
Snack
¼ cup Trail Mix (here)
Lunch
Mediterranean Chicken
Mediterranean Chicken or Tofu (here) (from previous night’s dinner). Serve with ½ ounce dark chocolate.
Snack
Small apple with 2 tablespoons peanut butter
Dinner
Soup, Cabbage Casserole, and Vegetables
About 1½ cups Carrot-Ginger Soup** (here) garnished with 2 tablespoons coconut milk; Cabbage Casserole** (here); 1 cup kale, lightly blanched (here—Guide to Cooking Vegetables), or other green vegetable of your choice, topped with 1 tablespoon dressing of your choice
Dessert
2 tablespoons roasted pecans (from Sunday’s prep)
Prep: Pack tomorrow’s lunch—Cabbage Casserole; salad greens with 1 to 2 tablespoons Mustard Vinaigrette on the side.
Store reserved portion of Carrot-Ginger Soup with 2 tablespoons coconut milk for tomorrow’s dinner.
Breakfast
Black Bean Tofu Hash
Black Bean Tofu Hash*** (here) topped with 2 tablespoons shredded cheddar cheese, 1 to 2 tablespoons sour cream, ½ avocado, sliced, or 5 tablespoons guacamole.
Prep: Assemble and pack today’s snacks.
Snack
Cucumber Boat with Turkey and Feta (here)
Lunch
Cabbage Casserole and Vegetables
Cabbage Casserole (here) (from previous night’s dinner); 2 cups mixed greens with 1 to 2 tablespoons Mustard Vinaigrette (here).
Snack
About ⅓ cup Herb-Roasted Chickpeas (here)
Dinner
Soup, Broiled Salmon, and Garlic Herb Zucchini Rounds
About 1½ cups Carrot-Ginger Soup (here) (from previous night’s dinner) garnished with 2 tablespoons coconut milk. Broil 10 ounces salmon per person—use Broiled Fish with Lemon and Garlic** (here—follow Salmon Variation) use half for dinner and half for tomorrow’s lunch. Serve with Garlic Herb Zucchini Rounds (here).
Dessert
½ cup fruit with ½ ounce square dark chocolate
Prep: Assemble tomorrow’s lunch—Salmon, Arugula, and Orange Salad (see Day 12 Lunch), using reserved 5 ounces salmon; pack arugula separately.
Breakfast
Huevos Rancheros
Fry 2 eggs plus 1 egg white in 1 teaspoon olive oil. Top with ½ cup Ranchero Sauce (here), 2 tablespoons shredded cheddar cheese. Serve with 1 cup raspberries and ½ cup plain whole-milk Greek yogurt.
Prep: Assemble and pack today’s snacks.
Snack
1 ounce chocolate
Lunch
Salmon, Arugula, and Orange Salad
Combine 5 ounces salmon (from previous night’s dinner), 1½ to 2 cups arugula or lettuce, 1 orange, sectioned and chopped, and ¼ avocado, diced. Toss with 2 tablespoons Ginger-Soy Vinaigrette (here)
Snack
½ cup shelled Edamame** (here)
Dinner
Thai Peanut Tempeh
Thai Peanut Tempeh** (here). Serve with ½ small cucumber, sliced, with a dash of salt and a squeeze of lemon.
Dessert
1 cup spiced chai with 1 to 2 tablespoons soy milk or whole milk
Prep: Pack tomorrow’s lunch—Lettuce Wrap (see Day 13 Lunch) using Thai Peanut Tempeh garnished with 1 tablespoon peanuts; store lettuce, lime wedges, and sprouts separately.
Breakfast
Grain-Free Waffles and Turkey Bacon
Grain-Free Waffles or Pancakes with Fruit Sauce** (here) and 3 tablespoons Whipped Cream (here) or 1 tablespoon almond butter; 1 slice turkey bacon
Additional Cooking Prep: Make an extra slice of turkey bacon for Phase 2, Day 1 Lunch.
Prep: Assemble and pack today’s snacks.
Store reserved portion of Grain-Free Waffles or Pancakes and Fruit Sauce in the freezer for Phase 2, Day 6.
Snack
Cold-Cut Lettuce Boats (here) with sauce of your choice
Lunch
Thai Peanut Tempeh Lettuce Wrap
Divide a portion of Thai Peanut Tempeh (here) (from previous night’s dinner) evenly among 3 or 4 large lettuce leaves, leaving plenty of room to fold and wrap each leaf around the filling. Top with sprouts, peanuts, and a squeeze of lime.
Snack
Small apple with 1 ounce cheese
Dinner
Soup, Ranchero Chicken, and Broccoli
1½ to 2 cups Creamy Cauliflower Soup*** (here—prepared without cream); Ranchero Chicken** (here); 1 cup blanched broccoli topped with 2 tablespoons dressing of your choice
Dessert
1 ounce square dark chocolate
Prep: Assemble tomorrow’s lunch—5-Layer Ranchero Chicken Bake, using reserved portion of Ranchero Chicken; pack avocado and sour cream toppings on the side.
Breakfast
Phase 1 Power Shake
Phase 1 Power Shake (here)
Prep: Assemble and pack today’s snacks.
Snack
Small apple with 2 tablespoons peanut butter
Lunch
5-Layer Ranchero Chicken Bake
Layer 1 cup packed spinach leaves, 4 to 5 ounces Ranchero Chicken (here) (from previous night’s dinner), ½ cup black beans, and 1 tablespoon cheddar cheese. Bake at 350°F until the cheese melts and spinach wilts. Top with ½ avocado, sliced, or ¼ cup guacamole and 1 tablespoon sour cream.
Snack
Snack of your choice
Dinner
Lamb Shanks
Melt-in-Your-Mouth Lamb Shanks** (here); Sautéed Greens with Garlic (here); 1 cup crudités (for example: ⅓ cup each celery, tomato, carrot) with optional sauce of your choice
Additional Cooking Prep:
Boil an egg for tomorrow’s lunch.
While the lamb is cooking, make the Roasted Sweet Potatoes (here), using the baked whole potato variation, for tomorrow’s dinner.
Dessert
1 cup berries
Prep: Assemble tomorrow’s lunch—Cobb Salad (here), using reserved portion of turkey bacon (from yesterday’s breakfast prep); pack dressing on the side.
Store reserved portion of Melt-in-Your-Mouth Lamb Shanks and Whole Roasted Sweet Potatoes for tomorrow’s dinner.
WEEKLY PREP WORKSHEET
Prep Day for Phase 2, Week 1 Meal Plan
Note: Worksheet is designed for the menu plan that serves two people. Make one of each recipe listed, or scale up or down according to your needs.
Sauces
• Ginger-Soy Vinaigrette (here)
• Lemon Olive Oil Dressing (here)
• Honey Balsamic Marinade (here)—make half a recipe
• Stir-Fry Sauce (here)
• Creamy Lime-Cilantro Dressing (here)
For the following items, use leftovers from Week 2:
Snacks/Roasted Nuts & Seeds
• Roast ⅓ cup pecans (see Appendix C, here) for Thursday’s Quinoa Salad with Pecans and Cranberries (here), ½ cup peanuts for Monday Breakfast and Sunday Lunch, and ¼ cup nuts of your choice for Wednesday Breakfast—or add roasted nuts to shopping list in place of raw nuts
• Prep Choice of Snacks:
Ingredients to Prep (Proteins, Grains, Soups, etc., to use throughout the week)
• Crumbled Tempeh (here) for Day 2 Marinara Primavera (here)
• If choosing vegetarian variations for any of the recipes—Additional Pan-Fried Tempeh or Tofu Strips (here) or Crumbled Tempeh (here)
Note: Phase 2 meal plan begins here