Always Eat After 7 PM

My friend and colleague Diana Keuilian has provided delicious recipes for breakfasts, lunches, dinners, desserts, pre-bedtime snacks, and even some healthier cheat day treats to enjoy on the Always Eat After 7 PM plan—along with my favorite smoothies for quick and convenient meals or snacks. As you browse through the recipes, please keep the following in mind:

•The Acceleration Phase is lower in carbohydrates than the other two phases. I have thus added the icon to the recipes that have strict carb limits, contain no Super Carbs, and can be enjoyed in the Acceleration Phase. This icon helps you select recipes for this phase.

•Some of the recipes use natural sweeteners such as erythritol, molasses, honey, coconut sugar, or fruit sources like apples or juice. The amount of sweetener is so tiny that it barely affects calorie or carbohydrate counts and adds amazing flavor.

•The recipe portions are not universal. Just remember that, as I’ve mentioned, men and women of different sizes require different amounts of food, and your needs will vary slightly depending on phase. So the number of “servings” in any given dish may be different for you; this is the reasoning behind the use of the hand/fist portion method (see page 70).

I have designated on the meal plans where you should increase or decrease your serving size in certain recipes. Before preparing a recipe, check its calorie count per serving. Sometimes you can double up on a serving if you are a man, and sometimes women have to cut a serving in half. You should also pay attention to fullness cues and adjust accordingly. It is always better to underestimate portion sizes than to overestimate.