MUCH OF WHAT RESEARCH HAS TOLD US about what helps stave off the aging process is incorporated into the following two-week eating plan. Think of it as your introduction to an easy, effective, and terrific-tasting way to turn back the clock. After the two weeks are over, you can repeat the meal plans again, or simply use them as a template to create your own healthy plan. If you choose to do the latter, use the guidelines here and below as well as the list of superfoods in chapter 3 to help you continue eating for longevity and optimal energy.
Most of the meals on the plan take between three and twenty minutes to prepare, and all the ingredients are easily found in your local supermarket. Here’s how it works.
Pick a daily calorie level: 1,500, 1,700, 2,000, or 2,500. For help figuring out the right calorie level, turn to here.
You can swap one meal for another as long as they’re equivalent, e.g. the breakfast in Day 1 for the breakfast in Day 7. Same goes for the other meals, snacks, and treats. A day’s plan might include Day 1’s breakfast, Day 5’s lunch, Day 6’s dinner, a snack from Day 11, and a treat from Day 14. This way, you keep creating new meal plans, allowing you to stretch out these menus for months.
Check my website 20YearsYounger.com for more support, recipes, and meal ideas.
It’s okay to substitute foods that are similar for one another. For instance, you can have almonds in place of walnuts, chicken for lamb, green peppers for broccoli. This will give your diet more variety.
Soy milk, nonfat (skim) milk and 1% milk are interchangeable—so if there’s soy milk in a meal and you’d rather have nonfat or 1% milk, go ahead and make the swap.
If you need more salt, add it sparingly to the food on your plate, not to the entire dish. This will give you saltiness without as much sodium. No matter how you swap and combine meals, this plan is designed to max out at 2,300 mg sodium. Remember, for each 
teaspoon of salt you add, you’re adding 290 mg more sodium. Take out a measuring spoon, measure out teaspoon and put it in your hand so you know what that amount looks like. Then get rid of half of it. What’s left is the amount you should add to your meal—even less if possible.
If you want to design your own meals, use the calorie guide in the chart below. Each day, make sure to have several servings of fruits or vegetables, a serving or two of whole grains, and two servings of nonfat or 1% milk or soy milk (or three if you’re on 2,500 calories/day). Stick to lean sources of protein and healthy fats as well.
| |
Calories Per Meal/Snack/Treat |
| Calories Per Day |
Breakfast |
Lunch |
Dinner |
Snack 1 |
Snack 2 |
Treat |
| 1,500 |
400 |
425 |
525 |
150 |
None |
None |
| 1,700 |
440 |
430 |
525 |
155 |
None |
150 |
| 2,000 |
440 |
565 |
645 |
150 |
None |
200 |
| 2,500 |
440 |
660 |
750 |
150 |
250 |
250 |
If you find through trial and error that your ideal daily calorie level is one we don’t offer (for instance 1,800 calories or 3,000 calories), follow the closest lower calorie level and add foods from the list below. Here’s an example of how to make the appropriate adjustments. If you think you need 1,800 calories per day, follow the 1,700 calories/day plan and add 100 more calories through foods from the list. If you need 3,000 calories per day, make the 2,500 calories/day your base and bolster it with 500 more daily calories. One easy way to do this is to simply double up on the two snacks offered on the plan—one is 150 calories, the other 250, so that gives you 400 extra calories—then add another 100 calories from the list below.
Healthful Ways to Bulk Up on Calories
FRUIT
(60 calories per serving)
A serving is…
Apple—1 medium
Apricots—4 fresh or 8 dried halves
Banana—½
Berries (blackberries, blueberries, strawberries, raspberries)—1 cup
Cantaloupe—1 cup chopped
Cherries—14
Dates—3
Figs—2 medium fresh or 1½ dried
Fruit salad—1 cup chopped
Grapefruit—½
Grapes—½ cup
Kiwi—1½
Orange—1 small
Mango—½ or ½ cup slices
Peach—1 medium
Pear—1 small
Pineapple—¾ cup cubes
VEGETABLES
(25 calories per serving)
A serving is…
Asparagus—8 spears
Bean sprouts—¾ cup
Beets—½ cup cooked
Broccoli—1 cup raw or ½ cup cooked
Cabbage—1½ cups raw shredded or ¾ cup cooked
Carrot—1 medium or ½ cup chopped
Cauliflower—1 cup raw or cooked
Celery—4 medium stalks
Cucumber—1½ cups sliced
Eggplant—1 cup cooked
Greens (such as collard, kale, spinach, turnip greens)—½ cup cooked
Lettuce (such as arugula, mixed greens, romaine)—3 cups
String beans—½ cup cooked
Tomato—1 medium, ¾ cup chopped or 1 cup cherry tomatoes
Tomato sauce (plain)—
cup
WHOLE GRAINS/STARCHY VEGETABLES
(80 calories per serving)
A serving is…
Bagel, whole wheat—¼ of a large bagel or ½ a medium
Beans (legumes, such as black beans, pinto beans, white beans, garbanzos, lentils)— cup cooked or canned
Bread, 100% whole grain—1 slice with at least 2 grams fiber
Bulgur wheat—½ cup cooked
Cereal, flaky type—about ¾ cup (at least 4 grams fiber per 100 calories)
Corn—½ cup or 5-inch ear
Couscous, whole wheat (such as Fantastic Foods or Casbah)—½ cup cooked
Crispbread, whole grain—80 calories’ worth and no more than 2 grams fat
English muffin, whole wheat—½
Grits—½ cup cooked
Muesli—¼ cup
Muffin, bran or whole grain—¼ large muffin, or ½ of a 2.75 x 2-inch-diameter muffin
Oatmeal, plain (or other unsweetened whole-grain hot cereal)—½ cup cooked
Pancake, whole grain—2 pancakes with a 4-inch diameter
Pasta, whole grain—½ cup cooked
Peas—¾ cup
Pita bread, whole wheat—½ of a 6-inch round
Polenta— cup cooked
Popcorn—3 cups (air popped or no more than 3 grams fat)
Potato or sweet potato—½ medium, or heaping ½ cup cooked with no fat added
Roll, whole wheat—1 small (1 ounce) or ½ of a 65-gram (2.3 ounces) hamburger roll
Rice, brown or wild— cup cooked
Tortilla—1 tortilla (7 inches)
Waffles, whole grain—one small frozen waffle or four ½-inch squares
LEAN PROTEIN
(about 60 calories per serving)
A serving is…
Beef, lean (such as sirloin, tenderloin, and 95 percent lean ground)—1 ounce cooked
Cheese, reduced-fat hard (such as reduced-fat cheddar, jack, or Swiss)—1 ounce (no more than 3 grams of saturated fat per ounce)
Chicken, skinless—1½ ounces or ¼ cup diced broiled, or 1 ounce or 3 tablespoons diced stewed
Egg—1 large
Eggs, liquid (such as Better’n Eggs)—½ cup
Fish, white-fleshed (such as grouper, flounder, or snapper)—2 ounces cooked
Fish, oily (such as salmon, trout, or bluefish)—1 ounce cooked
Peanut butter (such as Smart Balance)—1 tablespoon (also counts as 1 fat serving)
Pork tenderloin—1 ounce
Salmon, canned, packed in water, drained—2 ounces
Seitan (wheat protein)—2 ounces
Tempeh (fermented soy)—1¼ ounces
Tofu—2 to 4 ounces (check label as calories vary)
Tuna, canned, light, packed in water, drained—2 ounces
Vegetable burger, soy based—½ patty (check label as products differ; ideally, the entire burger should have at least 12 grams of protein and no more than 9 grams of carbohydrate, which you must count toward your grain/starchy vegetable servings)
HEALTHY FATS
(45 calories per serving)
A serving is…
Avocado— of a whole avocado
Margarine—1 teaspoon (with no partially hydrogenated oil, such as Bestlife buttery spread)
Margarine, light—1 tablespoon (with no partially hydrogenated oil)
Mayonnaise, reduced fat—1 tablespoon
Nuts, any kind—1 tablespoon
Nut butter—1½ teaspoons
Oil (such as olive oil or canola oil)—1 teaspoon
Ricotta cheese—1½ tablespoons
Ricotta cheese, part skim—2 tablespoons
Salad dressing—2 teaspoons to 1 tablespoon
Salad dressing, reduced fat—1 to 2 tablespoons (check label for calorie counts)
MENUS
Day 1
Breakfast
1,700, 2,000, AND 2,500 CALORIES/DAY:
Acai Almond Butter Smoothie: In a blender, combine until smooth 1 package (100 grams) frozen acai, ½ cup frozen unsweetened raspberries, 1 tablespoon almond butter, 2 teaspoons honey, 1 cup skim milk, and 1 tablespoon ground flaxseed.
Sprinkle ¼ cup whole grain cereal such as Kashi Good Friends on top of smoothie.
1,500 CALORIES/DAY: Omit the cereal.
Lunch
1,500 AND 1,700 CALORIES/DAY:
Sardine Salad: 3 cups shredded romaine lettuce, 2 ounces sardines packed in olive oil and drained, tossed with 2 teaspoons lemon juice, 1 tablespoon finely chopped red onion, and 2 tablespoons finely chopped Italian parsley.
A 1-ounce whole wheat roll (about 73 calories), torn and dipped in 2 teaspoons olive oil.
Serve with ¾ cup grapes and 2 medium fresh or dried figs.
2,000 CALORIES/DAY: Serve Sardine Salad with 1½ ounce whole wheat roll (about 109 calories), torn and dipped in 1 tablespoon olive oil. Serve with 1½ cup grapes and 3 medium fresh or dried figs.
2,500 CALORIES/DAY: Serve Sardine Salad with 1½ ounce whole wheat roll (about 109 calories), torn and dipped in 1 tablespoon olive oil. Serve with 1½ cup grapes, 3 medium fresh or dried figs, and 1½ tablespoons chopped pecans.
Dinner
1,500 AND 1,700 CALORIES/DAY:
1 serving Baked Eggplant and Ground Turkey (here).
½ cup cooked cracked wheat (bulgur) with 2 teaspoons olive oil, a pinch of salt, black pepper to taste, and 1 tablespoon finely chopped fresh basil.
2 cups baby spinach dressed with 1 teaspoon olive oil, ½ teaspoon balsamic vinegar, and black pepper to taste.
¾ cup chopped cantaloupe.
2,000 CALORIES/DAY: 1 serving Baked Eggplant and Ground Turkey with ½ cup cooked cracked wheat (bulgur) tossed with 1 tablespoon olive oil, a pinch of salt, black pepper to taste, and 1 tablespoon finely chopped fresh basil. Serve with spinach salad and cantaloupe as noted above.
2,500 CALORIES/DAY: 1 serving Baked Eggplant and Ground Turkey with ¾ cup cooked cracked wheat (bulgur) with 1 tablespoon olive oil, a pinch of salt, black pepper to taste, and 1 tablespoon finely chopped fresh basil. Serve with spinach salad and cantaloupe as noted above.
Snack
ALL CALORIE LEVELS:
Fresh Mint Tea: 2 tablespoons fresh mint steeped in 1¼ cups hot soy milk and then strained (can also be chilled for iced tea). Sweeten with 1 teaspoon honey.
2,500 CALORIES/DAY EXTRA SNACK: 1 medium apple sliced and spread with 2 tablespoons sunflower seed butter.
Treat
1,500 CALORIES/DAY: Omit the treat.
1,700 CALORIES/DAY:
Graham Cracker with Banana and Walnuts: Top 1 graham cracker (2 squares) with ½ sliced banana and 1 tablespoon chopped walnuts.
2,000 CALORIES/DAY: Top 2 graham crackers with ½ sliced banana and 2 teaspoons chopped walnuts.
2,500 CALORIES/DAY: Top 2 graham crackers with ½ sliced banana and 1 tablespoon plus 2 teaspoons chopped walnuts.
Day 2
Breakfast
1,500 CALORIES/DAY:
1 serving Muesli (here) served with 1 cup skim milk and topped with ½ cup fresh blackberries.
1,700, 2,000, AND 2,500 CALORIES/DAY:
1 serving Muesli served with 1 cup skim milk and topped with ½ cup fresh blackberries and 1½ tablespoons chopped almonds.
Lunch
1,500 AND 1,700 CALORIES/DAY:
Chicken, Grapefruit, and Arugula Salad: Combine 2 ounces dark meat or 3 ounces light meat rotisserie chicken, bones and skin removed, and cut into strips, 3 cups arugula, sections from 1 grapefruit, skin and pith removed, 1½ teaspoons olive oil, 1 teaspoon cider vinegar, and black pepper to taste.
2 Wasa multigrain crispbreads topped with 1 teaspoon Bestlife spread.
2,000 CALORIES/DAY: Make salad as above but with 2.75 ounces dark meat or 4 ounces of light meat rotisserie chicken and topped with 1 tablespoon cashew halves. Serve with 2 Wasa multigrain crispbreads spread with 1 teaspoon Bestlife spread.
2,500 CALORIES/DAY: Make salad as above but with 2.75 ounces dark meat or 4 ounces light meat rotisserie chicken and topped with 2 tablespoons cashew halves and 2½ tablespoons golden raisins. Serve with 2 Wasa multigrain crispbreads prepared as above.
Dinner
1,500 AND 1,700 CALORIES/DAY:
1 serving Poached Trout with Tomato and Basil (here).
Spicy Farro or Barley with Mint and Parsley: Dress 1 cup grain cooked according to package directions with 2 teaspoons olive oil, ¼ cup cooked shiitake mushrooms, a large pinch of cayenne pepper, a pinch of salt, 2 tablespoons finely chopped fresh mint, and 2 tablespoons finely chopped curly parsley.
1 cup fresh sliced strawberries.
2,000 CALORIES/DAY: 1 serving Poached Trout with Tomato and Basil with 1½ cups cooked farro or barley tossed with 2½ teaspoons olive oil, ¼ cup cooked shiitake mushrooms, a large pinch of cayenne pepper, a pinch of salt, 3 tablespoons finely chopped fresh mint, and 3 tablespoons finely chopped curly parsley. Serve with 1 cup fresh sliced strawberries.
2,500 CALORIES/DAY: 1 serving Poached Trout with Tomato and Basil with 1¾ cups cooked farro or barley tossed with 1 tablespoon olive oil, ¼ cup cooked shiitake mushrooms, a large pinch of cayenne pepper, a pinch of salt, 3 tablespoons finely chopped fresh mint, and 3 tablespoons finely chopped curly parsley. Serve with 1½ cups fresh sliced strawberries.
Snack
ALL CALORIE LEVELS:
Pomegranate Freeze: In a blender, blend until smooth (about 30 seconds) ¼ cup frozen 100% pomegranate juice (freeze in ice cube tray or paper cup) and 1¼ cups plain soy milk.
2,500 CALORIES/DAY EXTRA SNACK: 1 small 4-inch whole wheat pita bread spread with 1 tablespoon plus 2 teaspoons no-salt-added almond butter.
Treat
1,500 CALORIES/DAY: Omit the treat.
1,700 CALORIES/DAY:
1 serving Zucchini Olive Oil Cake (here).
2,000 CALORIES/DAY: 1 serving Zucchini Olive Oil Cake with ¼ cup plus 2 tablespoons unsweetened applesauce.
2,500 CALORIES/DAY: 1 serving Zucchini Olive Oil Cake with 1 cup unsweetened applesauce.
Day 3
Breakfast
1,500 CALORIES/DAY:
¾ cup shredded wheat topped with 1 tablespoon ground flaxseed, 1½ tablespoons chopped walnuts, ¾ cup sliced strawberries, and 1 cup plain soy milk.
1,700, 2,000, AND 2,500 CALORIES/DAY: 1 cup shredded wheat topped with 1 tablespoon ground flaxseed, 2 tablespoons chopped walnuts, ¾ cup sliced strawberries, and 1 cup plain soy milk.
Lunch
1,500 AND 1,700 CALORIES/DAY:
Edamame Dip: 1 cup cooked shelled edamame pureed in a food processor with 2 teaspoons sesame oil, 1 tablespoon rice wine vinegar, ¼ teaspoon grated fresh ginger, and teaspoon salt.
Two small 2-to-3-inch diameter brown rice cakes.
Cabbage Salad: 1 cup shredded cabbage dressed with a dressing made of 1 teaspoon miso, 1 teaspoon rice wine vinegar, and ¼ teaspoon honey.
¾ cup diced honeydew melon.
2,000 CALORIES/DAY: Make Edamame Dip with 1¼ cup cooked shelled edamame, 2½ teaspoons sesame oil, 1 tablespoon rice wine vinegar, ¼ teaspoon grated fresh ginger, and a pinch salt. Serve with four small 2-to-3-inch diameter brown rice cakes, Cabbage Salad, and 1 cup diced honeydew melon.
2,500 CALORIES/DAY: Serve Edamame Dip, rice cakes, and Cabbage Salad from 2,000 calories/day with 1½ cups diced honeydew melon with 1 tablespoon slivered almonds.
Dinner
1,500 AND 1,700 CALORIES/DAY:
1 serving Braised Chicken Legs in Red Wine with Lentils, Fennel, and Kale (here).
2 cups mixed greens and ¾ cup sliced raw white button mushrooms dressed with 1½ teaspoons olive oil, 1 tablespoon lemon juice, and 2 tablespoons fresh chives.
1¼ cups blueberries.
2,000 CALORIES/DAY: 1 serving Braised Chicken Legs in Red Wine with Lentils, Fennel, and Kale and mixed greens from above with a 1-ounce whole wheat roll and 1¾ cups blueberries.
2,500 CALORIES/DAY: 1 serving Braised Chicken Legs in Red Wine with Lentils, Fennel, and Kale and mixed greens from above using 2 teaspoons olive oil in dressing with two 1-ounce crusty whole wheat rolls and 1¾ cups blueberries.
Snack
ALL CALORIE LEVELS:
1 Acai Popsicle (here).
2,500 CALORIES/DAY EXTRA SNACK: Trail mix: 1 ounce whole wheat crackers (about 19 reduced-fat Wheat Thins), 1 tablespoon plus 2 teaspoons chopped pecans, and 1 tablespoon dark chocolate chips.
Treat
1,500 CALORIES/DAY: Omit the treat.
1,700 CALORIES/DAY:
3½ cups air-popped popcorn with 1 teaspoon olive oil, three spritzes of olive oil cooking spray, a dash of salt, and a dash of cayenne pepper.
2,000 CALORIES/DAY: 5 cups air-popped popcorn with 1 teaspoon olive oil, five spritzes of olive oil cooking spray, a dash of salt, and a dash of cayenne pepper.
2,500 CALORIES/DAY: 6 cups air-popped popcorn with 1½ teaspoons olive oil, five spritzes of olive oil cooking spray, a dash of salt, and a dash of cayenne pepper.
Day 4
Breakfast
1,500 CALORIES/DAY:
6 tablespoons Irish oatmeal cooked with water and topped with 1 tablespoon dried apricots and 1 tablespoon almonds.
1 cup skim milk.
1,700, 2,000, AND 2,500 CALORIES/DAY: 6 tablespoons Irish oatmeal cooked with water and topped with 2 tablespoons dried apricots, 1½ tablespoons almonds, and 1 cup skim milk.
Lunch
1,500 AND 1,700 CALORIES/DAY:
6 pieces store- or restaurant-bought salmon and avocado sushi roll.
¾ cup fresh pineapple chunks topped with 1 tablespoon plus 1 teaspoon chopped walnuts.
2,000 CALORIES/DAY: 9 pieces store- or restaurant-bought salmon and avocado sushi roll served with ¾ cup fresh pineapple chunks topped with 1 tablespoon plus 1 teaspoon chopped walnuts.
2,500 CALORIES/DAY: 9 pieces salmon and avocado sushi roll served with 1 cup fresh pineapple chunks topped with 2½ tablespoons chopped walnuts.
Dinner
1,500 AND 1,700 CALORIES/DAY:
1 serving Slow-Cooked Lamb with Tomato, Cauliflower, and Chard (here).
Whole Grain Crostini: Brush two medium slices of whole grain bread (150 calories’ worth or 1.6 ounces total) with 2 teaspoons olive oil. Place in a warm oven or toaster oven until slightly browned and crispy.
1 large orange
2,000 CALORIES/DAY: 1 serving Lamb served with Whole Grain Crostini and 1 large orange, sectioned and mixed with 1 cup blueberries and 2 teaspoons macadamia nuts.
2,500 CALORIES/DAY: 1 serving Lamb served with Whole Grain Crostini prepared with 1 tablespoon olive oil, plus 1 large orange, sectioned and mixed with 1½ cups blueberries and 1 tablespoon macadamia nuts.
Snack
ALL CALORIE LEVELS:
½ cup nonfat plain yogurt with ½ cup raspberries and 1 teaspoon cashews mixed in and ½ graham cracker (one square) crumbled on top.
2,500 CALORIES/DAY EXTRA SNACK: 2 Wasa multigrain crispbreads, sprinkled with 1½ tablespoons reduced-fat mozzarella cheese and 2 tablespoons chopped tomato. Heat in the toaster oven until cheese melts, about 1 minute. Serve with ¾ cup grapes.
Treat
1,500 CALORIES/DAY: Omit the treat.
1,700 CALORIES/DAY:
1 large banana sliced and topped with 12 regular-size dark chocolate chips and 1 teaspoon pine nuts.
2,000 CALORIES/DAY: ½ medium banana, sliced, and ¾ cup pear slices topped with 36 regular-size dark chocolate chips and 2 teaspoons pine nuts.
2,500 CALORIES/DAY: ½ medium banana, sliced, and 1 cup pear slices topped with 36 regular-size dark chocolate chips and 1 tablespoon plus 1 teaspoon pine nuts.
Day 5
Breakfast
1,500 CALORIES/DAY:
Blackberry Smoothie: In a blender, puree until smooth 1 cup frozen blackberries, ½ medium frozen banana (peel banana, place in a sealed plastic bag, and freeze), 1½ tablespoons peanut butter, and ¾ cup plain nonfat yogurt.
1,700, 2,000, AND 2,500 CALORIES/DAY: Make Blackberry Smoothie with 1 cup frozen blackberries, ½ large frozen banana, 1½ tablespoons peanut butter, and 1 cup plain nonfat yogurt.
Lunch
1,500 AND 1,700 CALORIES/DAY:
1½ cups canned lentil soup (no more than 300 mg sodium per 1½ cup serving, such as Health Valley Organic no salt added lentil soup). Add 2 cups baby spinach and 2 teaspoons Parmesan cheese to soup while heating.
1 Wasa multigrain crispbread spread with 1 teaspoon Bestlife spread.
½ grapefruit, sectioned and topped with 2 tablespoons pistachios.
2,000 CALORIES/DAY: Serve 2 cups lentil soup with 2 cups baby spinach and 2 teaspoons Parmesan cheese added to soup while heating, one Wasa multigrain crispbread spread with 1 teaspoon Bestlife spread, and one grapefruit, sectioned and topped with 3 tablespoons pistachios.
2,500 CALORIES/DAY: Serve 2 cups canned lentil soup with 2 cups baby spinach and 2 teaspoons Parmesan cheese added to soup while heating, two Wasa multigrain crispbreads each spread with 1 teaspoon Bestlife spread, and one grapefruit, sectioned and drizzled with ½ teaspoon honey and 2½ tablespoons pistachios.
Dinner
1,500 AND 1,700 CALORIES/DAY:
2,000 CALORIES/DAY: 1 serving Spiced Cod served with Cracked Wheat Salad prepared with 1 cup plus 2 tablespoons cooked cracked wheat (bulgur) combined with teaspoon salt, 5 tablespoons fresh pomegranate seeds, or 1½ cups orange sections, 1 tablespoon olive oil, 2 tablespoons chopped mint, and 2 tablespoons chopped parsley.
2,500 CALORIES/DAY: 1 serving Spiced Cod served with Cracked Wheat Salad prepared with 1¼ cups cooked cracked wheat combined with teaspoon salt, 6 tablespoons fresh pomegranate seeds or 1½ cups orange sections, 1 tablespoon plus 1 teaspoon olive oil, 2 tablespoons chopped mint, and 2 tablespoons chopped parsley.
Snack
ALL CALORIE LEVELS:
1 Acai Popsicle (here).
2,500 CALORIES/DAY EXTRA SNACK: 1 small, 4-inch whole wheat pita, spread with 2 tablespoons sunflower seed butter.
Treat
1,500 CALORIES/DAY: Omit the treat.
1,700 CALORIES/DAY:
Pretzels, Golden Raisins, and Dark Chocolate Trail Mix: 50 calories’ worth or about ½ ounce pretzels combined with 2½ tablespoons golden raisins and 2 teaspoons or about 15 regular-size dark chocolate chips.
2,000 CALORIES/DAY: Pretzels, Golden Raisins, and Dark Chocolate Trail Mix prepared with 50 calories’ worth or about ½ ounce pretzels with 3 tablespoons golden raisins and 1 tablespoon plus 1 teaspoon or about 30 regular-size dark chocolate chips.
2,500 CALORIES/DAY: Pretzels, Golden Raisins, and Dark Chocolate Trail Mix prepared with 75 calories’ worth or about ¾ ounce pretzels with 4 tablespoons golden raisins and 1 tablespoon plus 1 teaspoon or about 30 regular-size dark chocolate chips.
Day 6
Breakfast
1,500 CALORIES/DAY:
Yogurt Parfait: In a medium-size bowl, combine 
cup plain nonfat yogurt, 2 crushed Wasa multigrain crispbreads, ½ banana, sliced, ¾ cup blueberries, and 2 tablespoons roughly chopped walnuts. Let sit overnight or serve immediately.
1,700, 2,000, AND 2,500 CALORIES/DAY: Yogurt Parfait prepared with ¾ cup plain nonfat yogurt, 2 crushed Wasa multigrain crispbreads, 2 teaspoons honey, ½ banana, sliced, ¾ cup blueberries, and 2 tablespoons roughly chopped walnuts.
Lunch
1,500 AND 1,700 CALORIES/DAY:
Cannellini Bean Spread on Whole Grain Pita: In a food processor, combine until smooth ¾ cup cannellini beans (cooked or canned, no salt added, drained and rinsed), 2½ teaspoons olive oil, a dash of salt, 2 tablespoons fresh basil, and 2 tablespoons water. Spread mixture in a small (4-inch diameter) whole grain pita bread and add a slice of tomato.
Arugula Salad: 2 cups of arugula dressed with ½ teaspoon olive oil and fresh lemon juice to taste.
½ cup cubed honeydew melon.
2,000 CALORIES/DAY: Cannellini Bean Spread on Whole Grain Pita prepared with 1 cup cannellini beans, 1 tablespoon olive oil, a dash of salt, 2 tablespoons fresh basil, and 2 tablespoons water. Spread in a small (4-inch diameter) whole grain pita bread with a slice of tomato. Serve with Arugula Salad and ¾ cup cubed honeydew topped with 1 tablespoon pistachios.
2,500 CALORIES/DAY: Cannellini Bean Spread on Whole Grain Pita with Tomato and Arugula Salad as prepared in 2,000 calories/day, and served with 1 cups cubed honeydew topped with 2 tablespoons pistachios.
Dinner
1,500 AND 1,700 CALORIES/DAY:
1 serving Sweet Potato and Turkey Shepherd’s Pie (here).
Cole Slaw with Mustard Vinaigrette: 1 cup sliced cabbage with a dressing made of 2 teaspoons cider vinegar, 2 teaspoons olive oil, ¼ teaspoon mustard powder, 1 teaspoon honey, a pinch of salt, and cayenne pepper if desired.
1-ounce (about 73 calories) whole wheat roll served with 1 teaspoon olive oil mixed with 2 teaspoons of chopped basil for dipping.
¾ cup raspberries.
2,000 CALORIES/DAY: 1 serving Sweet Potato and Turkey Shepherd’s Pie served with Cole Slaw and a 1-ounce whole wheat roll served with 2½ teaspoons olive oil mixed with 2 teaspoons chopped basil for dipping. Serve with 1½ cups raspberries, drizzled with ½ teaspoon honey and 1 teaspoon pomegranate seeds.
2,500 CALORIES/DAY: 1 serving Sweet Potato and Turkey Shepherd’s Pie served with Cole Slaw and a 1-ounce whole wheat roll served with 2½ teaspoons olive oil mixed with 2 teaspoons chopped basil for dipping. Serve with 1½ cups raspberries, drizzled with 2 teaspoons honey and 1 tablespoon pomegranate seeds.
Snack
ALL CALORIE LEVELS:
Strawberry Milk: 1¼ cups cold vanilla-flavored soy milk blended until smooth with ½ cup sliced fresh strawberries.
2,500 CALORIES/DAY EXTRA SNACK: 1 small sliced pear spread with 1 tablespoon plus 2 teaspoons almond butter.
Treat
1,500 CALORIES/DAY: Omit the treat.
1,700 CALORIES/DAY:
1 serving Baked Apple (here).
2,000 CALORIES/DAY: 1 serving Baked Apple topped with ½ ounce or 1 tablespoon low-fat caramel sauce and ½ teaspoon pecans.
2,500 CALORIES/DAY: 1 serving Baked Apple topped with ½ ounce or 1 tablespoon low-fat caramel sauce and 1 tablespoon pecans.
Day 7
Breakfast
1,500 CALORIES/DAY:
Banana Spice Smoothie: In a blender combine until smooth 1 medium frozen banana (peel banana, place in a sealed plastic bag, and freeze), 1 tablespoon ground flaxseed, ½ cup silken tofu, pinch of cinnamon, pinch of nutmeg, and 1¼ cups soy milk.
1 Wasa multigrain crispbread.
1,700, 2,000, AND 2,500 CALORIES/DAY: Banana Spice Smoothie as above; spread 2 teaspoons peanut butter on the Wasa multigrain crispbread.
Lunch
1,500 AND 1,700 CALORIES/DAY:
Goat Cheese Sandwich: Spread one toasted 1-ounce slice of whole grain bread with ½ ounce goat cheese, layer with 2 large slices tomato and ½ cup chopped purslane (if you cannot find purslane, use watercress or arugula).
Citrus Salad: 1 cup orange and 1 cup grapefruit sections with 3 tablespoons sunflower seeds.
2,000 CALORIES/DAY: Prepare Goat Cheese Sandwich with two toasted 1-ounce slices of whole grain bread and the Citrus Salad from above with cup grapes added.
2,500 CALORIES/DAY: Goat Cheese Sandwich as prepared for 2,000 calories/day and the Citrus Salad with 1 cup grapes and 2 teaspoons of maple syrup added.
Dinner
1,500 AND 1,700 CALORIES/DAY:
1 serving Trout Gumbo (here).
Mixed Baby Green Salad: 2 cups greens with 1 teaspoon olive oil, a dash of salt, and a splash of lemon juice.
¾ cup raspberries.
2,000 CALORIES/DAY: 1 serving Trout Gumbo with the Mixed Baby Green Salad, cup cooked brown rice prepared according to package directions seasoned with 1 teaspoon olive oil, a dash of salt, and 2 tablespoons finely chopped fresh parsley, and ¾ cup raspberries.
2,500 CALORIES/DAY: 1 serving Trout Gumbo with the Mixed Baby Green Salad, ¾ cup cooked brown rice seasoned with 1 teaspoon olive oil, a dash of salt, and 2 tablespoons finely chopped fresh parsley, and ¾ cup raspberries.
Snack
ALL CALORIE LEVELS:
Cucumber with Yogurt Dip: In a small bowl thoroughly combine ¾ cup nonfat plain yogurt, ½ teaspoon olive oil, 1 teaspoon fresh-squeezed lemon juice, and ¼ teaspoon finely chopped chives. Serve with 1 cup cucumber slices.
2,500 CALORIES/DAY EXTRA SNACK: Spread 1½ tablespoons peanut butter on two Wasa multigrain crispbreads and sprinkle with 1 tablespoon thinly sliced celery and ½ teaspoon honey.
Treat
1,500 CALORIES/DAY: Omit the treat.
1,700 CALORIES/DAY:
½ cup plus 2 tablespoons dark chocolate sorbet.
2,000 CALORIES/DAY: Top the sorbet with 2 teaspoons chopped pecans.
2,500 CALORIES/DAY: Top the sorbet with 1½ tablespoons chopped pecans.
Day 8
Breakfast
1,500 CALORIES/DAY:
Yogurt Pomegranate Parfait: cup nonfat plain yogurt with 2 tablespoons pomegranate seeds (substitute 2½ tablespoons dried apricots, chopped, or ¾ cup raspberries if pomegranate is not available), ½ cup blackberries, and 1 tablespoon chopped walnuts mixed in.
1 whole wheat English muffin toasted and spread with 2 teaspoons Bestlife spread.
1,700, 2,000, AND 2,500 CALORIES/DAY: Prepare parfait with 2 tablespoons walnuts. Serve with English muffin prepared as above.
Lunch
1,500 AND 1,700 CALORIES/DAY:
Couscous Peach Salad: 1 cup cooked whole wheat couscous tossed with ½ cup sliced peaches, ¼ cup chickpeas from a can, drained and rinsed, and 1 tablespoon pine nuts, dressed with 1 teaspoon olive oil, 2 teaspoons sherry vinegar, a dash of salt, and black pepper to taste.
Quick Roasted Kale: Heat oven to 350 degrees. Place 2 cups thinly sliced kale on a tray and lightly coat with vegetable oil spray, a dash of salt, and black pepper. Cook for 5 minutes, stirring often. After 5 minutes add 1 tablespoon balsamic vinegar, return to oven, and cook for an additional 2 minutes.
2,000 CALORIES/DAY: Prepare Couscous Peach Salad with 1 cup whole wheat couscous tossed with 1 cup sliced peaches, cup chickpeas and 1 tablespoon pine nuts, dressed with 1 tablespoon olive oil, 2 teaspoons sherry vinegar, a dash of salt, and black pepper to taste. Serve with Quick Roasted Kale.
2,500 CALORIES/DAY: Prepare Couscous Peach Salad from 2,000 calories/day lunch with 2 tablespoons of pine nuts, and add 1 teaspoon olive oil to the Quick Roasted Kale.
Dinner
1,500 AND 1,700 CALORIES/DAY:
1 serving Creamy Mac and No Cheese (here).
Tomato Salad: 1 large tomato cut into wedges with ¼ cup very thinly sliced red onion, dressed with 2 teaspoons olive oil and a splash red wine vinegar.
Steamed Broccoli with Garlic: Place 1 cup of broccoli florets and 1 clove of finely minced garlic in a small saucepan. Add ¼ cup of water, cover, and cook until broccoli is tender, about 3 minutes. Drain and dress with 1 teaspoon olive oil and teaspoon salt.
2,000 CALORIES/DAY: 1 serving Creamy Mac and No Cheese, Tomato Salad, and Steamed Broccoli with Garlic prepared with 1 tablespoon olive oil.
2,500 CALORIES/DAY: 1 serving Creamy Mac and No Cheese, Tomato Salad with the addition of ½ of a chopped avocado, and Steamed Broccoli with Garlic prepared the same way as the 2,000 calories/day.
Snack
ALL CALORIE LEVELS:
Grape, Cardamom, and Yogurt Parfait: ¾ cup nonfat plain yogurt with cup grapes, 2 teaspoons pumpkin seeds, and ½ teaspoon cardamom.
2,500 CALORIES/DAY EXTRA SNACK: 2 Wasa multigrain crispbreads each spread with 2½ teaspoons tahini and topped with 1 tablespoon shredded carrot.
Treat
1,500 CALORIES/DAY: Omit the treat.
1,700 CALORIES/DAY:
1 serving Chocolate Sesame Biscotti (here).
2,000 CALORIES/DAY: Chocolate Sesame Biscotti spread with 2 teaspoons almond butter.
2,500 CALORIES/DAY: Chocolate Sesame Biscotti spread with 1 tablespoon almond butter.
Day 9
Breakfast
1,500 CALORIES/DAY:
Tofu Scramble: Heat a heavy-bottom skillet over medium heat and add 2 teaspoons olive oil. Add 1 tablespoon of finely chopped onion, then crumble 6 ounces firm tofu (if possible, buy tofu with a label that notes it’s been processed with calcium sulfate) into the pan. Cook, stirring often, for 5 minutes. Season with teaspoon salt. Serve rolled in an 8-inch diameter whole grain tortilla with ½ cup diced tomato and minced fresh hot pepper to taste.
½ cup sliced fresh mango and ½ cup blackberries.
1,700, 2,000, AND 2,500 CALORIES/DAY: Prepare Tofu Scramble using 1 tablespoon of olive oil. Serve with mango and blackberries as above.
Lunch
1,500 AND 1,700 CALORIES/DAY:
Open-Face Almond Butter Sandwich: Spread one 1-ounce slice whole wheat bread with 1 tablespoon almond butter and top with ¼ cup roughly chopped dried figs and cup roughly chopped grapes.
Celery Salad: 1½ cups sliced celery dressed with 2½ teaspoons olive oil, ½ teaspoon fresh lemon juice, and ½ teaspoon Dijon mustard.
2,000 CALORIES/DAY: Prepare Almond Butter Sandwiches with two 1-ounce slices of whole wheat bread spread with 1 tablespoon plus 2 teaspoons almond butter and topped with ¼ cup roughly chopped dried figs and ½ cup roughly chopped grapes. Serve with Celery Salad.
2,500 CALORIES/DAY: Prepare Almond Butter Sandwiches with two 1-ounce slices of whole wheat bread spread with 2 tablespoons almond butter and topped with cup roughly chopped dried figs and cup roughly chopped grapes. Serve with Celery Salad.
Dinner
1,500 AND 1,700 CALORIES/DAY:
2,000 CALORIES/DAY: 1 serving Salmon Salad and cup black rice seasoned with 1 teaspoon sesame oil, teaspoon salt, and 2 tablespoons chopped fresh cilantro. Serve with a whole grapefruit sprinkled with 2 teaspoons chopped walnuts.
2,500 CALORIES/DAY: 1 serving Salmon Salad and 1 cup black rice seasoned with 1 teaspoon sesame oil, teaspoon salt, and 2 tablespoons chopped fresh cilantro. Serve with a whole grapefruit sprinkled with 1 tablespoon chopped walnuts.
Snack
ALL CALORIE LEVELS:
1 green tea bag steeped in 1½ cups hot soy milk.
2,500 CALORIES/DAY EXTRA SNACK: 1 large banana sliced lengthwise and spread with 1½ tablespoons sunflower seed butter.
Treat
1,500 CALORIES/DAY: Omit the treat.
1,700 CALORIES/DAY:
Poached Pear: Peel pear, slice in half, and core. In a saucepan deep enough to accommodate the pear, bring 2 cups of water and 2 tablespoons of sugar to a boil. Add 1 tablespoon of lemon zest, a whole vanilla bean cut in half lengthwise, and the pear. Reduce heat to simmer and cook until tender, 20–30 minutes depending on variety of the pear. Serve drizzled with 2 tablespoons nonfat sour cream, 1 teaspoon honey, and 2 tablespoons of the poaching liquid.
2,000 CALORIES/DAY: Poached Pear served with 1 tablespoon chopped pecans.
2,500 CALORIES/DAY: Poached Pear served with 2 tablespoons chopped pecans.
Day 10
Breakfast
1,500 CALORIES/DAY:
Egg White and Spinach Omelet: Prepared with 2 egg whites, 1 tablespoon reduced-fat feta cheese, and 2 cups spinach. Use 2½ teaspoons olive oil for cooking.
1 Wasa multigrain crispbread.
1 cup blackberries drizzled with 1 teaspoon honey.
1 cup skim milk.
1,700, 2,000, AND 2,500 CALORIES/DAY: Egg White and Spinach Omelet served with one Wasa multigrain crispbread, 1½ cups blackberries drizzled with 2 teaspoons honey, and 1 cup skim milk.
Lunch
1,500 AND 1,700 CALORIES/DAY:
Portobello Sandwich: 1 portobello mushroom rubbed with 1 teaspoon olive oil and baked in a 350-degree oven until tender, about 20 minutes, served on a 1½-ounce whole grain bun with 1 slice of red onion and a slice of tomato.
1 sliced plum tossed with 1 teaspoon olive oil, a splash of red wine, and 1½ tablespoons roughly chopped pistachios.
10 baby carrots dipped into 2 teaspoons tahini.
2,000 CALORIES/DAY: Portobello Sandwich prepared as above using 1½ teaspoons olive oil, served with 1 sliced plum tossed with 1 teaspoon olive oil, a splash of red wine, and 3 tablespoons roughly chopped pistachios, and 15 baby carrots dipped into 4 teaspoons tahini.
2,500 CALORIES/DAY: Portobello Sandwich prepared as above using 2 teaspoons olive oil, served with 1 sliced plum tossed with 1 teaspoon olive oil, a splash of red wine, and 3 tablespoons roughly chopped pistachios, and 25 baby carrots dipped into 1½ tablespoons tahini.
Dinner
1,500 AND 1,700 CALORIES/DAY:
1 serving Tofu Vegetable Soup with Kombu (here).
1 serving Whole Grain Thin Spaghetti with Peanut Sauce (here).
1 large orange.
2,000 CALORIES/DAY: 1 serving Tofu Vegetable Soup with Kombu and Whole Grain Thin Spaghetti with Peanut Sauce served with 1 large orange and 2 Wasa multigrain crispbreads spread with 1 teaspoon each Bestlife spread.
2,500 CALORIES/DAY: 1 serving Tofu Vegetable Soup with Kombu and Whole Grain Thin Spaghetti with Peanut Sauce served with 1 large orange and ¾ cup sliced strawberries and 3 Wasa multigrain crispbreads spread with 1 teaspoon each Bestlife spread.
Snack
ALL CALORIE LEVELS:
Chocolate Ginger Latte: Steep 1 ginger tea bag in 1 cup of soy milk, then whisk in 2 teaspoons cocoa powder and 2 teaspoons sugar.
2,500 CALORIES/DAY EXTRA SNACK: Trail mix: 3 tablespoons toasted pine nuts and 15 reduced-fat Wheat Thins or 90 calories of your favorite whole grain cracker.
Treat
1,500 CALORIES/DAY: Omit the treat.
1,700 CALORIES/DAY:
Orange with Spices and Pecans: Toss sections of one medium orange, peel and pith removed, with a pinch of cinnamon, cardamom, and powdered ginger. Top with 1½ tablespoons chopped pecans.
2,000 CALORIES/DAY: Orange with Spices and Pecans prepared with 2 tablespoons plus 2 teaspoons chopped pecans.
2,500 CALORIES/DAY: Orange with Spices and Pecans prepared with 3 tablespoons chopped pecans.
Day 11
Breakfast
1,500 CALORIES/DAY:
Whole Grain Cream of Wheat: 3 tablespoons Healthy Grain Instant Original Cream of Wheat cooked according to package instructions with 1 medium apple, shredded, ¼ teaspoon cinnamon, ½ cup raspberries, 2 teaspoons ground flaxseed, and 1½ tablespoons chopped walnuts.
1 cup skim milk.
1,700, 2,000, AND 2,500 CALORIES/DAY: Healthy Grain Instant Original Cream of Wheat prepared as above served with ¾ cup raspberries, 1 tablespoon ground flaxseed, and 2 tablespoons chopped walnuts. Serve with 1 cup skim milk.
Lunch
1,500 AND 1,700 CALORIES/DAY:
1 serving Sesame Shrimp Salad with Napa Cabbage and Bean Sprouts (here).
1 cup blueberries topped with 2 tablespoons nonfat plain yogurt.
2,000 CALORIES/DAY: 1 serving Sesame Shrimp Salad served with 1 brown rice cake spread with ¼ avocado, mashed, and 1 cup blueberries topped with 2 tablespoons nonfat plain yogurt.
2,500 CALORIES/DAY: 1 serving Sesame Shrimp Salad served with 2 brown rice cakes spread with avocado, mashed, and 1 cup blueberries topped with 2 tablespoons nonfat plain yogurt.
Dinner
1,500 AND 1,700 CALORIES/DAY:
1 serving Veggie Chili with Kale (here).
1 serving Polenta (here).
2,000 CALORIES/DAY: 1 serving Veggie Chili with Kale and Polenta with 2 tablespoons (½ ounce) reduced-fat cheddar cheese melted on the polenta. Add salad of 2 cups mixed baby greens with ½ cup sliced white button mushrooms, 1 medium tomato, chopped, 1 teaspoon olive oil, and a splash of red wine vinegar.
2,500 CALORIES/DAY: 1 serving Veggie Chili with Kale and Polenta prepared as for 2,000 calories/day. Prepare the salad with 2 teaspoons olive oil.
Snack
ALL CALORIE LEVELS:
Grape, Cinnamon, and Yogurt Parfait: cup plain nonfat yogurt with ½ cup grapes and ¼ teaspoon ground cinnamon.
2,500 CALORIES/DAY EXTRA SNACK: 3½ tablespoons sunflower seeds with ¼ cup pomegranate seeds.
Treat
1,500 CALORIES/DAY: Omit the treat.
1,700 CALORIES/DAY:
Dark Chocolate with Fresh Strawberries: 1¼ cups whole strawberries with 12 regular-size dark chocolate chips and 1 tablespoon plus 1 teaspoon chopped pecans.
2,000 CALORIES/DAY: Prepare Dark Chocolate with Fresh Strawberries with 1¼ cups whole strawberries and 36 regular-size dark chocolate chips and 1 tablespoon plus 2 teaspoons chopped pecans.
2,500 CALORIES/DAY: Prepare Dark Chocolate with Fresh Strawberries with 1 cup whole strawberries with 48 regular-size dark chocolate chips and 3 tablespoons chopped pecans.
Day 12
Breakfast
1,500 CALORIES/DAY:
¼ cup dry steel-cut oats cooked according to package directions in 1 cup soy milk with 1 vanilla bean sliced lengthwise or teaspoon vanilla extract, and topped with ¾ cup chopped fresh strawberries and 2 tablespoons slivered almonds.
1,700, 2,000, AND 2,500 CALORIES/DAY: ¼ cup dry steel-cut oats cooked according to package directions in 1 cup soy milk with 1 vanilla bean sliced lengthwise or teaspoon vanilla extract, and topped with ¾ cup chopped fresh strawberries and 3 tablespoons slivered almonds.
Lunch
1,500 AND 1,700 CALORIES/DAY:
Tempeh, Lettuce and Tomato Sandwich: Preheat oven to broil. In a food processor combine ¼ avocado, a pinch of salt, and 1 tablespoon silken tofu. Set aside. Place a 4-ounce slice of tempeh in the oven and cook on each side for 3 minutes. Toast two 1-ounce slices of whole grain bread and spread each with ½ of the avocado mixture, top with tempeh, a slice of tomato, and two leaves of romaine lettuce.
2,000 CALORIES/DAY: Prepare sandwich as above using ½ avocado, a pinch of salt, and 2 tablespoons silken tofu, a 4½-ounce slice of tempeh, two 1-ounce slices of whole grain bread, a slice of tomato, and two leaves of romaine lettuce. Serve with a salad of 2 cups spinach leaves topped with a splash of balsamic vinegar and ½ teaspoon olive oil.
2,500 CALORIES/DAY: Prepare sandwich and spinach salad as 2,000 calories/day. Serve with 1¼ cups sliced peaches.
Dinner
1,500 AND 1,700 CALORIES/DAY:
1 serving Poached Chicken Curry (here) garnished with 1 tablespoon reduced-fat sour cream.
¼ cup cooked brown rice seasoned with 1 teaspoon olive oil and a dash of salt.
2,000 CALORIES/DAY: 1 serving Poached Chicken Curry garnished with 1 tablespoon reduced-fat sour cream and served with cup cooked brown rice seasoned with 2½ teaspoons olive oil, a dash of salt, and Spicy Mango Relish: cup mango cubes combined with chopped fresh hot pepper to taste, 2 tablespoons chopped fresh cilantro, and a pinch of salt.
2,500 CALORIES/DAY: 1 serving Poached Chicken Curry garnished with 1 tablespoon reduced-fat sour cream and served with cup cooked brown rice seasoned with 2½ teaspoons olive oil and a dash of salt. Prepare Spicy Mango Relish with ½ cup mango cubes.
Snack
ALL CALORIE LEVELS:
2,500 CALORIES/DAY EXTRA SNACK: 6 ounces nonfat Greek yogurt with 3 tablespoons peanuts and 24 regular-size dark chocolate chips.
Treat
1,500 CALORIES/DAY: Omit the treat.
1,700 CALORIES/DAY:
1 Carrot Oatmeal Cookie (here)
2,000 CALORIES/DAY: 1 Carrot Oatmeal Cookie spread with 1½ teaspoons almond butter.
2,500 CALORIES/DAY: 1 Carrot Oatmeal Cookie spread with 2½ teaspoons almond butter and topped with 1 teaspoon almonds.
Day 13
Breakfast
1,500 CALORIES/DAY:
¾ cup whole grain flake cereal (such as Arrowhead Mills Oat Bran Flakes, Nature’s Path Flax Plus, or Kashi-7 Whole Grain Flakes) mixed with ½ cup Shredded Wheat.
2 teaspoons sunflower seeds.
¾ cup blackberries.
1 cup soy milk.
1,700, 2,000, AND 2,500 CALORIES/DAY: 1 cup whole grain flake cereal mixed with ½ cup Shredded Wheat, 1 tablespoon sunflower seeds, ¾ cup blackberries, and 1 cup soy milk.
Lunch
1,500 AND 1,700 CALORIES/DAY:
Tuna Salad: In a large bowl combine 4 ounces low-sodium chunk light tuna packed in water, drained, with 1 teaspoon capers, 1 medium tomato, diced, 1 teaspoon Dijon mustard, ½ cup sliced cucumbers, ½ cup sliced celery, 1 cup arugula, 2 teaspoons olive oil, and 1 teaspoon fresh lemon juice.
1 Wasa multigrain crispbread.
1 cup sliced strawberries.
2,000 CALORIES/DAY: Prepare Tuna Salad with 5 ounces tuna, 1 teaspoon capers, 1 medium tomato, diced, 1 teaspoon sesame seeds, 1 teaspoon Dijon mustard, ½ cup sliced cucumbers, ½ cup sliced celery, 1 cup arugula, 1 tablespoon olive oil, and 1 teaspoon fresh lemon juice. Serve with a 1-ounce whole wheat roll and 1 cup sliced strawberries.
2,500 CALORIES/DAY: Prepare Tuna Salad as for 2,000 calories/day. Serve with two 1-ounce whole wheat rolls and 1 cup sliced strawberries.
Dinner
1,500 AND 1,700 CALORIES/DAY:
1 serving Pork Tenderloin with Turnips, Apples, and Onions (here).
1 cup barley cooked according to package directions and combined with 2 teaspoons olive oil, 1 cup of arugula, one dash of salt, and black pepper to taste.
2,000 CALORIES/DAY: 1 serving Pork Tenderloin with Turnips, Apples, and Onions served with 1¼ cups barley combined with 1 tablespoon olive oil, 2 teaspoons chopped pecans, 1 cup of arugula, one dash of salt, and black pepper to taste.
2,500 CALORIES/DAY: 1 serving Pork Tenderloin with Turnips, Apples, and Onions served with 1½ cups barley combined with 1 tablespoon olive oil, 1 tablespoon plus 1 teaspoon chopped pecans, 1 cup of arugula, a dash of salt, and black pepper to taste.
Snack
ALL CALORIE LEVELS:
Mango Smoothie: Combine in a blender until smooth ½ cup sliced fresh mango and 1 cup calcium-enriched soy milk.
2,500 CALORIES/DAY EXTRA SNACK: 10 rice crackers (about 115 calories’ worth) dipped in 1 tablespoon plus 1 teaspoon tahini mixed with 1 tablespoon pomegranate seeds.
Treat
1,500 CALORIES/DAY: Omit the treat.
1,700 CALORIES/DAY:
1 serving Stuffed Baked Peach (here).
2,000 CALORIES/DAY: 1 serving Stuffed Baked Peach and ½ cup plain nonfat Greek yogurt.
2,500 CALORIES/DAY: 1 serving Stuffed Baked Peach and ¾ cup plain nonfat Greek yogurt topped with 1 teaspoon almonds.
Day 14
Breakfast
1,500 CALORIES/DAY:
1 serving Blueberry Oatmeal Pancakes with ¼ cup reserved blueberries included in recipe (here).
cup calcium-fortified orange juice.
1,700, 2,000, AND 2,500 CALORIES/DAY: 1 serving Blueberry Oatmeal Pancakes topped with ¼ cup reserved blueberries included in recipe and 2 teaspoons chopped walnuts. Serve with ¾ cup calcium-fortified orange juice.
Lunch
1,500 AND 1,700 CALORIES/DAY:
2,000 CALORIES/DAY: Prepare Black Bean Salad as above but with 1 cup black beans. Serve with Garlic Toast and orange.
2,500 CALORIES/DAY: Prepare Black Bean Salad as 2,000 calories/day, and add one Wasa multigrain crispbread spread with 1½ teaspoons Bestlife spread. Serve with Garlic Toast and orange.
Dinner
1,500 AND 1,700 CALORIES/DAY:
1 serving Baked Penne Pasta with Shrimp (here).
Arugula and Fennel Salad: 1 cup arugula and 1 cup finely shaved fennel dressed with 2 teaspoons olive oil, 1 teaspoon balsamic vinegar, a small pinch of salt, and black pepper to taste.
2,000 CALORIES/DAY: 1 serving Baked Penne Pasta with Shrimp and Arugula and Fennel Salad prepared with 2 cups arugula, 1 cup finely shaved fennel, ¼ cup grated carrot dressed with 1 tablespoon olive oil, 2 teaspoons balsamic vinegar, 1 tablespoon plus 1 teaspoon pine nuts, a small pinch of salt, and black pepper to taste.
2,500 CALORIES/DAY: 1 serving Baked Penne Pasta with Shrimp and Arugula and Fennel Salad prepared as for 2,000 calories/day. Serve with ¾ cup sliced apple drizzled with 2 teaspoons honey.
Snack
ALL CALORIE LEVELS:
Carrots with Spiced Yogurt Dip: In a small bowl thoroughly combine ¾ cup nonfat plain yogurt, 1 teaspoon olive oil, a pinch of ground cumin, a pinch of cayenne pepper, ¼ teaspoon fennel seeds, and a pinch of salt. Serve with 6 medium carrot slices.
2,500 CALORIES/DAY EXTRA SNACK: 1 cup sliced green or yellow summer squash dipped into 6 tablespoons hummus mixed with 1 tablespoon plus 1 teaspoon toasted sesame seeds.
Treat
1,500 CALORIES/DAY: Omit the treat.
1,700 CALORIES/DAY:
Trail mix: 2 teaspoons almonds, 3 tablespoons chopped dried figs, and 1 tablespoon cocoa nibs.
2,000 CALORIES/DAY: Prepare trail mix with 1 tablespoon almonds, 4 tablespoons chopped dried figs, and 1 tablespoon plus 1 teaspoon cocoa nibs.
2,500 CALORIES/DAY: Trail mix as prepared for 2,000 calories/day, served with 10 reduced-fat Wheat Thins or 60 calories of another whole wheat cracker.
20 YEARS YOUNGER RECIPES
Think of it as the best of both worlds: This collection of twenty-five recipes offers the anti-aging benefits of the Okinawan diet as well as those of Mediterranean traditions, with the distinctive flavors of each. Each recipe also contains one or more of the superfoods listed in chapter 3. Overall, they give you a lot of health rewards for your cooking efforts—and those efforts won’t sap your energy: No recipe takes more than twenty minutes of preparation time. Enjoy!
Breakfast
MUESLI
Serves 4 Prep time: 5 minutes Total time: 5 minutes
1½ cups rolled oats
¼ cup chopped dried fruits, such as apricots, prunes, or raisins (raisins can be left whole)
¼ cup chopped almonds
3 tablespoons raw pumpkin seeds
2 tablespoons ground flaxseed
½ teaspoon very finely chopped orange rind
1. Combine all ingredients in a medium bowl. Store any extra servings in an airtight container.
Per serving: 264 calories; 1.6 g saturated fat; 5 mg sodium; 6 g fiber
BLUEBERRY OATMEAL PANCAKES
Serves 4 Prep time: 5 minutes Total time: 15 minutes
¾ cup spelt flour
cup plus 2 tablespoons wheat bran
cup plus 2 tablespoons oatmeal
½ teaspoon baking soda
½ cup egg substitute
1¾ cup buttermilk (more if batter is too thick)
1½ tablespoons canola oil
2 tablespoons Bestlife spread, melted
2 cups blueberries
Vegetable oil spray
Heat a heavy-bottom skillet over medium heat.
Mix spelt flour, bran, oatmeal, baking soda, egg substitute, buttermilk, oil, and Bestlife spread until just combined but a few lumps are still present. Do not overmix. Gently fold in 1 cup of the blueberries.
Spray hot skillet with cooking oil spray and drop batter onto skillet making 4 large or 8 small pancakes. When bubbles appear on the surface of the pancake, about 3 minutes, flip, and cook the other side for another 2 minutes.
Garnish with the remaining blueberries.
Per serving: 337 calories; 2.4 g saturated fat; 377 mg sodium; 8 g fiber
Lunch
SESAME SHRIMP SALAD WITH NAPA CABBAGE AND BEAN SPROUTS
Serves 4 Prep time: 10 minutes Total time: 10 minutes
¼ cup sesame paste (tahini)
2 tablespoons rice wine vinegar
1 tablespoon water
¼ teaspoon salt
Hot pepper flakes, to taste
4 cups julienned Napa cabbage
1 cup bean sprouts
1 cup shredded carrots
1 pound shrimp, cooked and shelled
2 teaspoons sesame oil
Juice of 1 lemon
In a large bowl combine until smooth sesame paste, rice wine vinegar, water, salt, and hot pepper flakes. Add cabbage, bean sprouts, and carrots, and toss until thoroughly incorporated.
In a small bowl toss shrimp with sesame oil and lemon juice.
To serve, make a bed of cabbage mixture and top with the shrimp.
Per serving: 321 calories; 2 g saturated fat; 385 mg sodium; 4 g fiber
Dinner
BRAISED CHICKEN LEGS IN RED WINE WITH LENTILS, FENNEL, AND KALE
Serves 4 Prep time: 10 minutes Total time: 1 hour
2 teaspoons olive oil
4 chicken legs, skin removed
1 medium onion, finely chopped
2 cloves garlic, finely chopped
1 cup red wine
1 cup water
1 large sprig rosemary
½ cup lentils
1 cup sliced fennel
2 cups chopped kale
¼ teaspoon salt
Preheat oven to 325 degrees.
Heat a large ovenproof heavy-bottom pot with a lid over medium heat. Pour in olive oil and place legs in pot in a single layer and cook, turning once, until browned, about 10 minutes.
Remove legs and add onion and garlic to the pot. Cook, stirring often, for 3 minutes. Add wine, water, rosemary, and lentils, bring to a boil, then reduce heat and simmer for 5 minutes. Add chicken legs, fennel, and kale.
Cover pot and place in oven. Cook for 1 hour. Remove from oven, take out rosemary sprig, add salt, and serve.
Per serving: 331 calories; 3.8 g saturated fat; 255 mg sodium; 9 g fiber
POACHED CHICKEN CURRY
Serves 4 Prep time: 15 minutes Total time: 45 minutes
1 tablespoon olive oil
1 onion, sliced
1 teaspoon cumin
1 teaspoon mustard powder
1 tablespoon minced fresh ginger
2 cloves garlic, minced
¼ teaspoon cayenne pepper, or to taste
2 large tomatoes, sliced, or 2 cups canned, no salt added
4 cups water ¼ teaspoon salt
Pepper, to taste
1 teaspoon turmeric
1 cup cooked garbanzo beans, dry or canned, no salt added, drained and rinsed
2 cups diced sweet potatoes
4 cups julienned collard greens
1 cup fresh or frozen peas
1 pound skinless, boneless chicken breasts, cut into ½-inch strips
Heat a heavy-bottom stockpot with a lid over medium heat. Add olive oil and onion to the pot. Cook, stirring often, for 5 minutes. Add cumin, mustard powder, ginger, garlic, and cayenne. Cook for 2 more minutes, stirring constantly.
Add tomatoes, water, salt, pepper, turmeric, garbanzo beans, sweet potatoes, and collard greens to the pot and bring to a boil. Reduce heat to a simmer and cook until the sweet potatoes are tender, about 20 minutes.
Add peas and chicken. Cover and simmer for 5 minutes, or until chicken is cooked through. Serve.
Per serving: 397 calories; 1.1 g saturated fat; 277 mg sodium; 11 g fiber
BAKED EGGPLANT AND GROUND TURKEY
Serves 4 Prep time: 20 minutes Total time: 1 hour
4 cups thinly sliced eggplant
1 onion, thinly sliced
2 cloves garlic, minced
Vegetable oil cooking spray
12 ounces ground turkey
1 tablespoon oregano
½ teaspoon cinnamon
½ teaspoon cumin
teaspoon salt
Pepper to taste
1 cup tomato sauce
½ cup water
Preheat oven to 375 degrees. Heat a large heavy-bottom skillet over medium heat.
Coat eggplant, onion, and garlic with cooking spray. Place on a baking sheet and roast in oven for 15 minutes.
Spray turkey with cooking spray and cook in skillet, stirring often, until browned, about 5 minutes. Stir in oregano, cinnamon, cumin, salt, and pepper to taste.
Coat a 9×9-inch baking pan with cooking spray. Pour in ½ cup of the tomato sauce and top with half of the eggplant mixture, half of the turkey mixture, remaining eggplant mixture, remaining turkey mixture, and top with remaining tomato sauce. Pour the water around the edges.
Bake for 40 minutes. Serve hot.
Per serving: 206 calories; 2 g saturated fat; 387 mg sodium; 5 g fiber
SWEET POTATO AND TURKEY SHEPHERD’S PIE
Serves 4 Prep time: 20 minutes Total time: 60 minutes
POTATOES
2 medium sweet potatoes
2 teaspoons olive oil
2 tablespoons skim milk
teaspoon salt
TURKEY
Vegetable oil cooking spray
2 large carrots, shredded
1 onion, chopped
1 pound boneless turkey tenderloin, chopped into 1-inch pieces
1 teaspoon fresh thyme
3 cups spinach
POTATOES
Preheat oven to 375 degrees. Cut potatoes in half lengthwise, place cut-side down in a baking pan, and bake in the oven until tender when tested with a fork, about 30 minutes.
Remove potatoes from the oven (leave the oven on), and scoop out the flesh. Place the flesh in a large bowl and add olive oil, milk, and salt and mash with a wooden spoon until smooth.
TURKEY MIXTURE (prepare while potatoes are cooking)
Heat a heavy-bottom skillet over medium heat.
Lightly coat skillet with cooking spray. Add carrots and onion and cook until slightly browned, about 4 minutes, stirring often.
Add turkey and thyme, cook until golden brown, about 5 minutes. Mix in spinach.
TO ASSEMBLE
In a 9×9-inch baking pan or four individual 4-or 5-inch ramekins, place turkey mixture on the bottom and cover with sweet potatoes.
Bake in a 375-degree oven for 15 minutes if using warm ingredients. (If you assembled pies earlier and refrigerated, bake about 25 minutes.)
After baking pies, turn oven to broil and broil 6 to 9 inches from heat source until tops of potatoes are browned, about 5 minutes. Serve hot.
Per serving: 239 calories; 1 g saturated fat; 212 mg sodium; 4 g fiber
SLOW-COOKED LAMB WITH TOMATO, CAULIFLOWER, AND CHARD
Serves 4 Prep time: 20 minutes Total time: 2 hours
½ teaspoon cumin
teaspoon cayenne
¼ teaspoon turmeric
½ teaspoon cinnamon
1 pound boneless leg of lamb, cut into cubes
Vegetable oil cooking spray
2 cups water
1 onion, chopped
2 cloves of garlic, finely minced
2 large tomatoes, chopped
1 cup chopped cauliflower
4 cups chard (or spinach if not available)
¼ teaspoon salt
In a large mixing bowl combine the cumin, cayenne, turmeric, and cinnamon. Add the lamb and toss until coated. Set aside.
Heat a large heavy-bottom pot with a lid over medium heat. Spray with vegetable oil and add half of the lamb, browning, about 3 minutes on each side. Remove the first batch of lamb and repeat with the remaining half. Remove the second batch of lamb and set aside.
Add the water and scrape the bottom of the pot to incorporate the spices stuck to the pot. Add the lamb, onion, garlic, and tomatoes.
Bring to a boil, reduce the heat to low, cover, and simmer for 1½ hours, stirring occasionally. Add the cauliflower and chard and cook for an additional 10 minutes. Add salt. Serve hot.
Per serving: 205 calories; 2.7 g saturated fat; 329 mg sodium; 3 g fiber
PORK TENDERLOIN WITH TURNIPS, APPLES, AND ONIONS
Serves 4 Prep time: 10 minutes Total time: 2 hours
2 tablespoons paprika
1½ tablespoons olive oil
1 teaspoon ground cumin
1 tablespoon brown sugar
1 tablespoon cocoa powder
1 tablespoon fresh oregano
½ teaspoon salt
4 cloves garlic, minced
1 pound pork tenderloin
1 cup 1-inch cubes of turnip
1 cup 1-inch cubes of apple
1 onion, diced
Preheat oven to 325 degrees.
Blend paprika, 1 tablespoon of the oil, cumin, brown sugar, cocoa powder, oregano, salt, garlic, and 1 teaspoon water in food processor until it becomes a paste, about 1 minute.
Rub pork with mixture and allow to marinate in the refrigerator for 1 hour or up to 24 hours.
Place turnip, apple, and onion in a bowl and toss with remaining olive oil.
Place pork in baking pan and surround with turnip, apple, and onion. Bake until the internal temperature reaches 150 degrees (the temperature will rise while it is resting), about 45 minutes. Let rest for at least 10 minutes before slicing.
Per serving: 248 calories; 2 g saturated fat; 359 mg sodium; 4 g fiber
POACHED TROUT WITH TOMATO AND BASIL
Serves 4 Prep time: 10 minutes Total time: 20 minutes
½ cup white wine
1 large tomato, skin* and seeds removed, chopped
1 cup water
2 tablespoons finely diced onion
¼ cup basil leaves
1 pound trout fillet, divided into 4 portions
teaspoon salt
Place wine, tomato, water, onion, and basil in a heavy-bottom skillet (just large enough to fit fish so pieces do not overlap) and bring to a boil.
Reduce heat and let simmer for 5 minutes.
Add the trout, cover, and cook for an additional 5 minutes. Add salt.
Serve the fish in shallow bowls with the broth spooned on top.
* To remove the skin of a tomato, dip it into boiling water for ten seconds, then place in a bowl of cold water. The skin should easily peel off.
Per serving: 150 calories; .8 g saturated fat; 112 mg sodium; 1 g fiber
SPICED COD
Serves 4 Prep time: 10 minutes Total time: 25 minutes
1 tablespoon olive oil
2 cloves garlic, minced
¼ teaspoon cumin
¼ teaspoon turmeric
¼ teaspoon cinnamon
Crushed red pepper, to taste
4 large tomatoes, cores removed, and chopped
2 cups water
1 pound cod, cut into 4 portions
¼ teaspoon salt
1 lemon, cut into 4 wedges
Heat a large heavy-bottom skillet with a lid over medium heat. Add olive oil and garlic and cook, stirring constantly, for 1 minute.
Add cumin, turmeric, and cinnamon and cook for an additional 30 seconds, stirring constantly. Add red pepper, tomatoes, and water. Bring to a boil, then reduce heat to a simmer and cook for 10 minutes.
Add fish to spice broth, then cover and cook until fish flakes easily with a fork, about 4 minutes. Season with salt.
Serve fish with the spice broth and lemon wedges.
Per serving: 164 calories; .7 g saturated fat; 219 mg sodium; 3 g dietary fiber
TROUT GUMBO
Serves 4 Prep time: 15 minutes Total time: 55 minutes
1½ tablespoons olive oil
2 tablespoons all-purpose flour
1 tablespoon minced garlic
4 cups low-sodium vegetable broth
1 cup water
1 bottle beer
3 large tomatoes, chopped
1 onion, finely chopped
Fresh chili peppers, finely chopped, to taste
1 tablespoon Cajun seasoning
2 cups sliced okra (fresh or frozen)
1½ pounds trout fillet cut into 1-inch pieces
teaspoon salt
Heat a heavy-bottom pot over medium heat. Add oil and flour and whisk together until smooth. Cook, stirring constantly until browned and bubbly, about 5 minutes. Mix in garlic and cook for 1 minute.
Gradually add the vegetable broth, water, and beer, and combine thoroughly. Bring to a boil and mix in tomatoes, onion, chili peppers, Cajun seasoning, and okra. Reduce heat to a simmer, then cover and cook for 30 minutes, stirring often.
Add trout to soup and return to a simmer. Cover and cook until fish is flaky, about 5 minutes. Add salt and serve.
Per serving: 422 calories; 2.7 g saturated fat; 360 mg sodium; 5 g fiber
SALMON SALAD WITH AVOCADO, HIJIKI, CUCUMBER, AND MUSHROOMS
Serves 4 Prep time: 15 minutes Total time: 45 minutes
1 cup hijiki seaweed (if not available, substitute a green such as spinach, arugula, or watercress)
1½ pounds skinless center-cut salmon fillet (wild-caught, if possible)
¼ teaspoon salt
3 teaspoons sesame oil
1 lemon, halved
2 tablespoons rice wine vinegar
2 tablespoons finely chopped green onion
1 cup peeled, seeded and diced cucumber
1 cup sliced white button mushrooms
1 avocado, sliced
In a medium-size bowl pour enough warm water over the hijiki to cover and let stand for 30 minutes. (If using a green, skip this step.)
While the seaweed is soaking, cut the salmon in half lengthwise, then slice each piece crosswise into ¼-inch slices.
Fill a deep 10-inch skillet with enough water to cover salmon and bring to a boil. Reduce the heat to a simmer. Place six slices of salmon in the pan and poach for 30 seconds; remove with a slotted spoon and transfer to a plate with a paper towel to drain. Repeat until all the salmon is cooked.
Place fish slices on a dry plate in a single layer and season them with teaspoon of the salt and 1 teaspoon of the sesame oil. Squeeze half the lemon over the slices.
After the seaweed is finished soaking, drain and toss with vinegar, the remaining sesame oil, green onion, cucumber, and mushrooms.
Dress avocado with juice from the remaining half lemon and remaining teaspoon salt.
To serve, top the seaweed salad with the salmon and avocado slices.
Per serving: 394 calories; 3.6 g saturated fat; 247 mg sodium; 3 g fiber
BAKED PENNE PASTA WITH SHRIMP
Serves 4 Prep time: 15 minutes Total time: 1 hour 5 minutes
2 cups whole grain penne pasta (about 5.32 ounces)
Vegetable oil cooking spray
1 large onion, finely sliced
4 cloves garlic, finely minced
2 sweet red peppers, sliced
½ teaspoon salt
3 tomatoes, chopped
2 cups chopped chard
2 tablespoons chopped fresh oregano
1 tablespoon chopped fresh rosemary
1 tablespoon olive oil
1½ pounds shrimp, shelled and deveined
Preheat oven to 375 degrees.
Prepare the pasta according to package directions.
Heat a large ovenproof skillet over medium heat. Spray with cooking oil spray and add onion and half the garlic to skillet. Cook, stirring regularly, for 3 minutes. Add red peppers and cook for 5 more minutes. Remove from heat.
In a large bowl combine salt, tomatoes, chard, oregano, rosemary, red pepper mixture, olive oil and the cooked pasta.
Place in a baking dish, cover with foil, and bake for 20 minutes. Remove foil and bake for an additional 10 minutes.
During the last 10 minutes of the pasta baking, toss shrimp in a bowl with the remaining garlic. Coat with vegetable oil spray. Place the shrimp on a baking tray and bake in the oven until just pink, about 6 minutes.
To serve, divide pasta into 4 portions and top each portion with a quarter of the shrimp.
Per serving: 406 calories; 1.2 g saturated fat; 590 mg sodium; 8 g fiber
CREAMY MAC AND NO CHEESE
Serves 4 Prep time: 10 minutes Total time: 45 minutes
½ pound whole grain macaroni
1½ cups chopped cauliflower
1 cup roasted winter squash (fresh or frozen)
3 tablespoons chopped cashews
1 tablespoon Bestlife spread ½ teaspoon mustard powder
½ teaspoon paprika
¼ teaspoon salt
Black pepper, to taste
3 Wasa whole grain crispbreads, pulverized
Preheat oven to 375 degrees.
Cook macaroni according to package directions. Drain and set aside in a large mixing bowl.
Place cauliflower in a medium-size pot. Cover with water and bring to a boil. Reduce to a simmer and cook until tender, about 10 minutes.
Drain cauliflower, reserving ½ cup of cooking water. Puree cauliflower, squash, cashews, Bestlife spread, reserved cooking water, mustard powder, paprika, and salt in a blender until very smooth, about 1 minute.
Combine the macaroni and cauliflower mixture and mix well. Transfer the mixture to a 9-inch ovenproof skillet. Top with black pepper and pulverized crispbreads.
Bake for 10 minutes. Turn oven to a broil and cook until top is browned, about 5 minutes. Serve immediately.
Per serving: 319 calories; 1.2 g saturated fat; 243 mg sodium; 10 g fiber
TOFU VEGETABLE SOUP WITH KOMBU
Serves 4 Prep time: 15 minutes Total time: 50 minutes
Vegetable oil cooking spray
3 cloves garlic, minced
1 onion, finely sliced
1 teaspoon grated fresh ginger
1 tablespoon miso paste
6 cups water
1 teaspoon low-sodium soy sauce
1 ounce kombu
16 ounces firm tofu, cut into cubes
Leaves of 1 small head or ½ large head bok choy
1 cup sliced shiitake mushrooms
Heat a heavy-bottom soup pot over medium heat. Spray with vegetable oil spray, add garlic, onion, and ginger. Stir constantly for 3 minutes. Add miso and slowly add water, taking care to dissolve the miso. Once the miso is dissolved, add the remaining water, soy sauce, and kombu.
Bring soup to a boil, reduce heat, and simmer for 20 minutes. Add tofu, bok choy, and shiitake mushrooms, then simmer for an additional 10 minutes. Serve hot.
Per serving: 284 calories; 1.7 g saturated fat; 408 mg sodium; 8 g fiber
WHOLE GRAIN THIN SPAGHETTI WITH PEANUT SAUCE
Serves 4 Prep time: 5 minutes Total time: 15 minutes
2 tablespoons peanut butter
1 tablespoon white vinegar
1 tablespoon water
4 ounces thin whole grain spaghetti cooked according to package directions
1 cup shredded carrots
¼ cup fresh cilantro
In a large bowl, combine peanut butter, vinegar, and water until smooth.
Add spaghetti, carrots, and cilantro to peanut butter mixture, toss, and serve.
Per serving: 158 calories; .9 g saturated fat; 59 mg sodium; 1 g fiber
VEGGIE CHILI WITH KALE
Serves 4 Prep time: 10 minutes Total time: 50 minutes (plus at least 3 hours for tofu to freeze and then thaw)
Vegetable oil spray
1 large onion, chopped
3 cloves garlic, minced
8 ounces firm or very firm tofu, drained thoroughly, frozen solid and defrosted
6 cups water
3 tomatoes, chopped, or 3 cups canned, no salt added, chopped
2 sweet red peppers, seeds removed, finely chopped
2 carrots, chopped
teaspoon cayenne, or more to taste
2 tablespoons chili powder
1½ cups cooked red kidney beans (dried or canned, no salt added, drained and rinsed)
2 cups finely chopped kale
¼ teaspoon salt
Heat large heavy-bottom stockpot over medium heat. Coat with vegetable oil spray, add onion and garlic, and cook until brown, stirring regularly, about 5 minutes.
Crumble thawed tofu, which will be similar to the consistency of ground beef. Add to the onion mixture. Continue cooking, stirring regularly, for 5 minutes.
Add water, tomatoes, red peppers, carrots, cayenne, chili powder, kidney beans, and kale. Stir and bring to a boil.
Reduce heat and simmer for 30 minutes. Stir in salt. Serve hot.
Per serving: 324 calories; 1.6 g saturated fat; 434 mg sodium; 18 g fiber
POLENTA
Serves 4 Prep time: 5 minutes Total time: 25 minutes
Vegetable oil spray
3 cups water
1 cup cornmeal
1½ tablespoons olive oil
One large pinch salt
Preheat oven to 350 degrees. Spray a 9 x 9-inch baking pan with vegetable oil spray.
Bring water to a boil in a medium-size pan. Slowly add cornmeal, stirring continuously to avoid lumps.
Reduce heat to medium and continue to cook, stirring, for 5 minutes. Remove from heat and stir in olive oil and salt.
Pour cornmeal mixture into baking pan and cook for 10 minutes. Turn oven to broil and cook until top is browned, about 5 more minutes.
Per serving: 202 calories; 1.2 g saturated fat; 42 mg sodium; 4 g fiber
Snack
ACAI POPSICLE
Serves 4 Prep time: 5 minutes Total time: 3 hours (includes freezing time)
1 cup frozen acai puree, defrosted
5 cups skim milk
2 tablespoons honey
Place all the ingredients into a blender and blend until smooth, about 1 minute.
Pour the mixture into four Popsicle molds or paper cups. Place a popsicle stick or chopstick in the middle of each cup and freeze for 3 hours or until solid.
To serve, remove from molds or peel away the paper cup. Extra popsicles can be stored in the freezer for future snacks.
Per serving: 155 calories; .5 g saturated fat; 132 mg sodium; 1 g fiber
Treat
ZUCCHINI OLIVE OIL CAKE
Serves 8 Prep time: 10 minutes Total time: 30 minutes
1 egg
¼ cup olive oil
½ cup sugar
¼ cup whole wheat flour
½ teaspoon baking soda
½ teaspoon low-sodium baking powder
½ teaspoon cinnamon
Pinch ground cloves
Pinch ground ginger
Pinch grated nutmeg
½ cup shredded zucchini
6 tablespoons chopped walnuts
Vegetable oil cooking spray
Preheat oven to 350 degrees. Combine all the ingredients except vegetable oil spray in a mixer and mix until just fully incorporated.
Spray a 9-inch pie plate with vegetable oil spray. Pour batter into pie plate and spread to evenly coat the plate.
Bake until the cake is slightly springy to the touch and tests clean with a knife, about 20 minutes. Slice and serve. Extra portions can be frozen for future treats.
Per serving: 155 calories; 1.5 g saturated fat; 89 mg sodium; 1 g fiber
BAKED APPLE
Serves 4 Prep time: 5 minutes Total time: 25 minutes
Vegetable oil cooking spray
4 apples, halved, core removed
4 teaspoons olive oil
2 tablespoons brown sugar
½ teaspoon ground cinnamon
2 tablespoons low-fat sour cream
Preheat oven to 325 degrees. Spray a baking dish with vegetable oil.
In a large bowl, toss apples with olive oil, brown sugar, and cinnamon.
Place apples in the baking dish skin-side up. Top the apples with any sugar that remains in the bowl. Bake until tender, about 20 minutes. Serve warm, room temperature, or cold topped with sour cream.
Per serving: 153 calories; 1.3 g saturated fat; 9 mg sodium; 3 g fiber
CHOCOLATE SESAME BISCOTTI
Serves 6 Prep time: 10 minutes Total time: 30 minutes
3 tablespoons pureed silken tofu
¼ cup sugar plus 1 teaspoon for rolling
1 teaspoon baking powder
2 tablespoons sesame oil
¼ cup plus 2 tablespoons flour
2 tablespoons cocoa powder
¼ cup whole wheat flour
2 tablespoons sesame seeds
Preheat oven to 375 degrees.
In food processor combine all the ingredients except the teaspoon sugar, and process for 1 minute.
Remove dough, sprinkle with the teaspoon sugar, and roll into a log 1 inch in diameter. Place on baking sheet and bake for 10 minutes. Remove from oven, let cool for 5 minutes, and slice into ½-inch slices (there should be about 12 large or 18 small cookies). Return slices to pan and place them in the oven. Turn the oven off and let biscotti dry for 15 minutes or overnight before serving. The longer you dry biscotti, the harder the cookies will be.
Per serving: 149 calories; 1 g saturated fat; 84 mg sodium; 2 g fiber
CARROT OATMEAL COOKIE
Serves 6 Prep time: 5 minutes Total time: 15 minutes
1 cup rolled oats
2 tablespoons olive oil
2 tablespoons soy or skim milk
1 tablespoon sugar
1 tablespoon honey
¼ cup shredded carrot
1 tablespoon currants
¼ cup chopped walnuts
½ teaspoon baking powder
Pinch salt
Vegetable oil cooking spray
Preheat oven to 350 degrees.
Combine all but the oil spray; process for 2 minutes.
Spray a cookie sheet with oil spray. Divide batter into 6 cookies. Flatten and bake till golden, about 7 minutes.
Per serving: 150 calories; 1.1 g saturated fat; 73 mg sodium; 2 g fiber
STUFFED BAKED PEACH
Serves 1 Prep time: 5 minutes Total time: 20 minutes
2 tablespoons nonfat ricotta
1 teaspoon honey
Dash of vanilla extract
1 peach, pit removed, halved
1 teaspoon finely chopped almonds
Preheat oven to 375 degrees.
In a small bowl combine ricotta, honey, and vanilla. Stuff peach halves with ricotta mixture and place on a baking sheet.
Bake for 15 minutes. Top with almonds and serve warm or cool.
Per serving: 148 calories; .5 g saturated fat; 75 mg sodium; 3 g fiber