11.
Delicious Down-Day Menus and Recipes
Once you’ve completed the initial two-week period when you’re using meal-replacement shakes on your down days, you’ll probably want to know what you can eat to vary meals on your down days and still feel satisfied. The following recipes are designed to help you do just that.
The recipes in this chapter are easy to prepare and, in general, use ingredients that are readily available. You will notice that most of the main dishes include fish or chicken and turkey white meat, although there are also some vegetarian entrées. That’s because these foods usually have lower amounts of fat, especially saturated fat, and calories than beef, or turkey and chicken legs and thighs (the dark meat). Salmon and darker-fleshed fish are generally higher in fat and have a more pronounced flavor than white fish, but they are also higher in the good fats, such as the omega-3 fatty acids that promote heart health.
When fats are reduced in cooking, it is important to add herbs, spices, fresh lemon juice, and other flavor-enhancing ingredients to make the recipes flavorful enough that you won’t miss the fat.
Many of the down-day recipes would also be excellent choices for the up days—just increase the portion size, add an extra serving of vegetables, add a side dish of noodles or rice, or add a whole-grain, artisan-style bread. You could also add a dessert or a glass of wine to your dinner to make it an up-day meal.
STOCK YOUR DOWN-DAY LARDER
It will be easier to watch calories on your down days if you have everything you need on hand. That way you’ll have no excuse for cheating because “it’s all I had in the kitchen.” And, of course, the same foods can also be used to prepare up-day meals.
PANTRY
Beans: canned, dried; regular and low-sodium
Cereals: high-fiber, low-sugar
Chicken broth: low-sodium
Flavoring extracts
Herbs and spices, dried
Meal-replacement drinks
Oatmeal: old-fashioned
Olive oil: extra-virgin
Olive oil cooking spray
Peanut butter: natural with no added salt or sugar
Popcorn for air-popping
Salad dressing: low-fat, such as Newman’s Own
Tomatoes: canned
Vegetable juices: preferably low-sodium
Whole-grain products: bread, pasta, and brown rice
REFRIGERATOR
Cheeses: low-fat
Egg substitute
Fruits and vegetables
Herbs: fresh
Milk: nonfat
Salad greens and other salad ingredients
Tofu
Yogurt: nonfat
FREEZER
Chicken breasts: preferably individually wrapped
Fish: preferably individually wrapped
Fruits: unsweetened
Shrimp: raw, unbreaded
Vegetables: plain, without added butter or sauces
EQUIP YOUR KITCHEN
Most of the recipes in this book are very easy to prepare and require no special equipment, but there are a few items that will make it easier to prepare your meals, especially low-calorie ones.
Blender: A blender is needed to make smoothies and other drinks. It can also be used to chop nuts and make bread crumbs.
Collapsible steamer rack: This inexpensive but helpful utensil turns any pot into a steamer for vegetables.
Food processor: Essential for preparing many soups, especially ones that are thickened by pureeing some of the ingredients rather than using cream. Food processors are also great for blending ingredients for sauces and dips, chopping meats, and preparing dough.
Kitchen scale: A scale makes portion control easy, especially for items such as meats, nuts, and cheeses.
Measuring cups: You’ll need both liquid and dry measures, not only to ensure that you’re using the correct proportions of ingredients but also to keep yourself honest in terms of the quantity you’re eating on your down days.
Measuring spoons: As with measuring cups, these are important to make sure that you’re following the recipes accurately.
Nonstick cookware: If you use nonstick pots and pans, you can sauté vegetables or meats simply by spraying the pan with a little cooking spray rather than using oil or butter, which add calories and fat. The foods will not stick to the pan, and cleanup is quick and easy.
Plastic or wooden spatulas and large spoons: Use these instead of metal ones to keep your nonstick cookware scratch-free.
Salad spinner: Makes washing and drying salad greens a snap. A salad spinner is the secret to crisp salads.
Since the following menus are only for your down days (the up days are up to you), they will keep you on track for a full 30 days. But even on the down days, you have options:
• Substitute a meal-replacement shake for one of the meals.
• Depending on your schedule, you can switch the lunch and dinner menus.
• There are a few low-calorie snacks that can be added to the menus as needed. In addition, if you want something to munch on, it’s a great idea to keep raw vegetables, such as celery and carrot sticks, cucumber and jicama slices, radishes, and cherry tomatoes in the refrigerator. (For further down-day snack ideas, see Snack Attack).
• If the menu does not include a salad, one cup of mixed greens with a low-fat dressing, such as Newman’s Own, will add less than 50 calories to your meal.
Day 1: Down Day
BREAKFAST
Calories: 191
LUNCH
Tomato and Roasted Bell Pepper Soup
Calories: 159
DINNER
Roasted Salmon, Asparagus, Bell Pepper, and Mushrooms
Calories: 248
TOTAL CALORIES: 598
Day 2: Up Day
Your choice
Day 3: Down Day
BREAKFAST
1 slice high-fiber, whole-grain bread, toasted
1 tablespoon peanut butter
Calories: 154
LUNCH
Calories: 165
DINNER
Calories: 210
TOTAL CALORIES: 529
Day 4: Up Day
Your choice
Day 5: Down Day
BREAKFAST
1 cup Kashi 7 whole-grain flakes
1/2 cup nonfat milk
Calories: 225
LUNCH
Calories: 91
Mixed Greens Tossed with Noodles
Calories: 100
DINNER
1 cup broccoli
Calories: 260
TOTAL CALORIES: 676
Day 6: Up Day
Your choice
Day 7: Down Day
BREAKFAST
Calories: 126
LUNCH
Calories: 231
DINNER
Sesame-Crusted Baked Chicken Breasts on Napa Cabbage
Calories: 289
TOTAL CALORIES: 646
Day 8: Up Day
Your choice
Day 9: Down Day
BREAKFAST
Calories: 234
LUNCH
Calories: 206
DINNER
Broiled Halibut and Cherry Tomatoes Florentine
Calories: 159
TOTAL CALORIES: 599
Day 10: Up Day
Your choice
Day 11: Down Day
BREAKFAST
1/2 slice high-fiber, whole-grain English muffin, toasted
1 tablespoon peanut butter
Calories: 159
LUNCH
Diced Apple and Tuna Salad with Lettuce and Cucumber Wedges
Calories: 165
SNACK
Goat Cheese–Stuffed Endive with Fresh Tomatoes
Calories: 47
DINNER
Chicken with Artichoke Hearts Italiano
Calories: 217
TOTAL CALORIES: 588
Day 12: Up Day
Your choice
Day 13: Down Day
BREAKFAST
2/3 cup cooked oatmeal
1/2 cup nonfat milk
Calories: 154
LUNCH
Asparagus, Carrot, and Peas in Broth
Calories: 148
Watermelon and Tomato Salad with Goat Cheese
Calories: 126
DINNER
Seared Scallops in Tarragon Sauce
1 cup green beans
Calories: 225
TOTAL CALORIES: 653
Day 14: Up Day
Your choice
Day 15: Down Day
BREAKFAST
1/2 cup high-fiber cereal, such as Fiber One or All-Bran
1/2 cup nonfat milk
Calories: 100
LUNCH
White Bean–Artichoke Heart Salad
Calories: 276
DINNER
Grilled Pork Tenderloin, Onion, and Bell Peppers
Calories: 173
TOTAL CALORIES: 549
Day 16: Up Day
Your choice
Day 17: Down Day
BREAKFAST
Calories: 220
LUNCH
Crab Cakes on Greens with Green Beans and Tomatoes
Calories: 237
DINNER
Roasted Turkey Meatballs in Creamy Yogurt Sauce
1 cup sugar snap peas
Calories: 231
TOTAL CALORIES: 688
Day 18: Up Day
Your choice
Day 19: Down Day
BREAKFAST
2/3 cup cooked oatmeal
1/2 cup nonfat milk
Calories: 154
LUNCH
Calories: 184
Calories: 118
DINNER
Turkey Cutlets with Thyme-Mustard Sauce
Calories: 166
TOTAL CALORIES: 622
Day 20: Up Day
Your choice
Day 21: Down Day
BREAKFAST
1/2 cup high-fiber cereal, such as Fiber One or All-Bran
1/2 cup nonfat milk
Calories: 100
LUNCH
Calories: 265
Jicama, Orange, and Arugula Salad
Calories: 114
DINNER
Vegetable-Topped Fish in the Microwave, Mexican-Style
Calories: 176
TOTAL CALORIES: 655
Day 22: Up Day
Your choice
Day 23: Down Day
BREAKFAST
2/3 cup cooked oatmeal
1/2 cup nonfat milk
Calories: 154
LUNCH
Calories: 191
DINNER
Chicken with Pineapple, Bell Peppers, and Onions
Calories: 236
TOTAL CALORIES: 581
Day 24: Up Day
Your choice
Day 25: Down Day
BREAKFAST
Calories: 240
LUNCH
Calories: 113
Romaine Hearts with Buttermilk Dressing
Calories: 73
DINNER
Grilled Fish with Papaya–Bell Pepper Salsa
Calories: 182
TOTAL CALORIES: 608
Day 26: Up Day
Your choice
Day 27: Down Day
BREAKFAST
1 cup Kashi 7 whole-grain flakes
1/2 cup nonfat milk
Calories: 225
LUNCH
Calories: 212
DINNER
Shredded Chicken and Vegetables in Lettuce Leaf Cups
Calories: 174
TOTAL CALORIES: 611
Day 28: Up Day
Your choice
Day 29: Down Day
BREAKFAST
Calories: 128
1 slice high-fiber, whole-grain bread
Calories: 60
LUNCH
Calories: 183
DINNER
Calories: 296
TOTAL CALORIES: 667
Day 30: Up Day
Your choice
The Recipes
BREAKFASTS AND SNACKS
SOUPS
SALADS
MAIN DISHES
About the Nutritional Analysis
All the recipes were analyzed using the Food Processor, Version 8.1, software program. Any ingredients that are to taste, such as salt and pepper, or are optional are not included in the analysis. When there is a choice of ingredients in a recipe, the first ingredient is used for the analysis. When a recipe yield is a range, such as 2 or 3 servings or 4 to 6 servings, the first number is used, and if you divide the recipe into the larger number of servings, the calorie count and other values will be slightly less.