The All-Day Fat-Burning Diet: The 5-Day Food-Cycling Formula That Resets Your Metabolism To Lose Up to 5 Pounds a Week (34 page)

2.
While the vegetables are cooking, whisk the eggs together in a bowl and add sea salt and ground black pepper to taste.

3.
Add the egg mixture to the pan and cook for 1 to 2 minutes, or until the eggs begin to set on the bottom of the pan. Add the spinach and basil, if using. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2 to 3 minutes, or until the center of the omelet starts to look dry.

4.
Using a spatula, gently fold one edge of the omelet over the other. Let the omelet cook for another minute, or until it reaches your desired doneness.

5.
Slide the omelet onto a plate. Cut it in half and serve it with a side of avocado and/or bacon.

Lunch

Green Protein Salad

Makes 2 to 3 servings

1 tablespoon butter

1 chicken breast, sliced widthwise to create 2 thin halves

1 head lettuce or equivalent amount mixed greens

1 tomato, chopped

1 avocado, cubed

1 orange or yellow bell pepper, chopped

¼ cucumber, peeled and sliced

¼ cup pitted black olives

¼ sweet onion or 1 shallot, sliced

Handful of sprouts (optional)

2 tablespoons olive oil

Juice of ½ lemon

Pinch of sea salt

1.
In a small skillet over medium heat, melt the butter. Cook the chicken breast halves for 4 to 6 minutes, turning once, or until a thermometer inserted in the thickest portion registers 165°F and the juices run clear. Remove from the heat.

2.
When cool enough to handle, chop the chicken into cubes or strips.

3.
In a large bowl, combine the chicken, lettuce or mixed greens, tomato, avocado, bell pepper, cucumber, olives, onion or shallot, and sprouts (if using).

4.
Top with the olive oil, lemon juice, and sea salt. Toss until evenly coated and serve.

Dinner

Creamy Tomato Soup with Sausage

Makes 3 to 4 servings

2 tablespoons butter

1 onion, chopped

2 cloves garlic, minced

1 can (28 ounces) diced tomatoes, undrained

1 cup organic chicken broth

1 cup water

1 cup coconut milk

1 tablespoon paprika

1 tablespoon dried oregano

1 avocado, chopped

1 cooked gluten-free sausage, chopped

2 tablespoons finely chopped cilantro

Salt and ground black pepper

1.
In a large pot over medium heat, melt the butter. Cook the onion and garlic, stirring frequently, until tender.

2.
Add the tomatoes with their liquid, the broth, and the water. Bring to a boil, then simmer uncovered for 5 minutes. Add the coconut milk, paprika, and oregano, then turn off the heat and let sit to cool briefly.

3.
Pour the soup into a blender and puree until smooth (keep the lid open slightly to allow heat to escape).

4.
Serve in bowls and top with the avocado, sausage, and cilantro. Season to taste with the salt and pepper.

DAY
2: LOW CARB

Breakfast

Coco-Berry Blast

Makes 2 servings

1 cup almond milk

1 cup coconut milk

Handful of fresh spinach

1 cup frozen or fresh berries

1 tablespoon chia seeds

2 tablespoons hemp seeds

1–2 scoops protein powder (optional)

3 or 4 drops liquid stevia (optional)

In a blender, combine the almond and coconut milk, spinach, berries, chia seeds, hemp seeds, protein powder, and stevia (if using). Blend until smooth.

Lunch

Creamy Kale Salad

Makes 3 to 4 servings

½ cup tahini

¼ cup water

Juice of 1 lemon

1 clove garlic, minced

2 tablespoons olive oil

Sea salt and ground black pepper

1 head kale or other salad green, stemmed and chopped

1 cucumber, peeled and chopped

1 avocado, chopped

1 tomato, chopped

1 can (15 ounces) chickpeas, rinsed and drained (optional)

2 tablespoons hemp seeds

1.
In a large bowl, whisk together the tahini, water, lemon juice, garlic, olive oil, and sea salt and pepper to taste.

2.
Add the kale, cucumber, avocado, tomato, chickpeas (if using), and hemp seeds. Toss with the dressing until combined and serve.

Dinner

Salmon with Vegetables

Makes 2 servings

2 salmon fillets

Sea salt and ground black pepper

3 handfuls of spinach, kale, or Swiss chard

1 tablespoon butter or coconut oil

½ lemon

1.
Season both sides of the salmon with the sea salt and pepper and let rest for a moment.

2.
In a steamer, bring some water to a boil over high heat. Turn down the heat, add the greens to the steamer basket, and cover. Steam for 5 minutes, or until tender-crisp.

3.
Meanwhile, in a medium pan over medium-low heat, melt the butter or coconut oil. Cook the salmon for 6 to 8 minutes, turning once, or until opaque, being careful not to burn either side.

4.
Serve the salmon alongside the greens. Squeeze some lemon juice over both, and enjoy. You can also have a side salad with your meal.

DAY
3: 1-DAY FEAST

Breakfast

Green Almond Smoothie

Makes 2 to 3 servings

Handful of spinach

Handful of chopped, stemmed kale

1 tablespoon almond butter

¼ cup almonds

1 tablespoon hemp seeds

1 tablespoon ground flaxseed

2 cups coconut water

1 cup canned coconut cream

1 teaspoon maple syrup

5 drops liquid stevia

In a blender, combine the spinach, kale, almond butter, almonds, hemp seeds, flaxseed, coconut water, coconut cream, maple syrup, and stevia. Blend until smooth.

Lunch

Quinoa Chili

This is probably the most delicious chili I’ve tasted, courtesy of my wife, Amy. It has a very “comfort food” feel and is loaded with tons of great nutrition. It’s best to prepare it early in the morning so that it’s ready for lunch and/or dinner.

Makes 4 to 6 servings

2 tablespoons coconut oil

2½ pounds ground sirloin

2 onions, chopped

6 cloves garlic, minced

1 red bell pepper, chopped

1 orange or yellow bell pepper, chopped

1 can (19 ounces) kidney beans

1 can (15 ounces) black beans

2 cans (14 or 28 ounces each) diced tomatoes

3 tablespoons tomato paste

1 cup quinoa, rinsed

2 cups beef broth

1 tablespoon chili powder

1 teaspoon paprika

1 teaspoon ground cumin

½ teaspoon sea salt

Roasted jalapeño chile peppers, hot sauce, and/or avocado

1.
In a large pot over medium heat, melt the coconut oil and then cook the beef until no longer pink. Add the onions and cook for 5 minutes. Add the garlic and bell peppers and cook for 5 minutes, stirring occasionally.

2.
Add the kidney beans, black beans, tomatoes, tomato paste, quinoa, beef broth, chili powder, paprika, cumin, and sea salt. Simmer, partially covered, for 3 hours to let the magic happen, stirring occasionally. (You can eat it after 1 hour, but the longer you leave it, the tastier it gets.)

3.
Serve in bowls, garnished with the roasted peppers, hot sauce, and/or avocado—they’re all delicious!

Dinner

Seared Halibut, Peach Salsa, and Cooled Potatoes

Makes 2 servings

Potatoes

½ pound baby potatoes

Salsa

1 peach, chopped

1 red bell pepper, chopped

¼ cup thinly sliced scallions

¼ cup chopped arugula

1 clove garlic, minced

Juice of 1 lemon

2 teaspooons dried oregano

Pinch of sea salt and ground black pepper

Pinch of ground red pepper

Fish

Juice of ½ lemon

2 tablespoons olive oil

½ teaspoon paprika

1 clove garlic, minced

2 skinless halibut fillets

2 tablespoons butter

Pinch of sea salt and ground black pepper

1.
To make the potatoes:
Put the potatoes in a medium pot and cover with cold water. Bring to a boil over high heat, reduce the heat to medium, and cover. Gently boil for 20 minutes, or until tender. Refrigerate for several hours to cool.

2.
To make the salsa:
In a medium bowl, combine the peach, bell pepper, scallions, arugula, garlic, lemon juice, oregano, salt, black pepper, and red pepper. Toss gently. Let stand for at least 10 to 15 minutes before serving.

3.
To make the fish:
In a large glass bowl, whisk together the lemon juice, oil, paprika, and garlic. Add the fish, turning to coat with the marinade. Cover and let stand for 15 minutes.

4.
In a large pan over medium heat, melt the butter. Remove the fish from the marinade. Discard the leftover marinade. Sprinkle the fish evenly with salt and black pepper and place it in the pan. Sear for 6 minutes, turning once, or until the fish flakes easily.

5.
Serve the fish alongside the salsa and the cooled potatoes.

DAY
4: 1-DAY FAST

Water or herbal tea

DAY 5: REGULAR CAL

Breakfast

Garden Green Smoothie

Makes 2 servings

Handful of spinach

Handful of stemmed kale

2 tablespoons hemp seeds

1 tablespoon ground flaxseed

1 banana

2 cups water

3 or 4 ice cubes

In a blender, combine the spinach, kale, hemp seeds, flaxseed, banana, water, and ice cubes. Blend until smooth.

Lunch

Southwestern Chicken Salad

Makes 2 servings

1 teaspoon ground cumin

1 teaspoon paprika

½ teaspoon garlic powder

½ teaspoon chipotle chili powder

¼ teaspoon salt

¼ teaspoon ground cinnamon

1 chicken breast, sliced widthwise to create 2 thin halves

1 tablespoon butter

1 head romaine lettuce, chopped

1 mango, peeled and chopped

½ avocado, chopped

2 tablespoons olive oil (optional)

1.
In a small bowl, combine the cumin, paprika, garlic powder, chili powder, salt, and cinnamon. Rub the spice mixture onto the chicken breast halves. Let the chicken rest for 5 to 10 minutes, or place it in a resealable plastic bag and refrigerate for several hours before cooking.

2.
In a skillet over medium heat, melt the butter. Cook the chicken for 4 to 6 minutes, turning once, or until a thermometer inserted in the thickest portion registers 165°F and the juices run clear. Remove from the heat.

3.
When cool enough to handle, chop the chicken into cubes or strips.

4.
In a big bowl, combine the romaine, mango, and avocado. Add the chicken, toss it with the olive oil, if using, or a healthy dressing of your choice, and serve.

Dinner

Garlic Shrimp and Brassica

Makes 2 to 3 servings

2–3 teaspoons butter

1 pound raw medium shrimp, peeled, deveined, tails removed

1 head garlic (yes, indeed), chopped

½ head kale, stemmed and chopped

2 handfuls of Brussels sprouts, trimmed

1 cup baby carrots

Sea salt and ground black pepper

1.
In a medium skillet over medium heat, melt 1 teaspoon of the butter. Cook the shrimp for 1 minute, stirring frequently. Add the garlic and continue cooking for 3 minutes, or until the shrimp turns opaque. Remove from the heat.

2.
Meanwhile, in a steamer, steam the kale, Brussels sprouts, and carrots for 5 minutes, or until slightly tender.

3.
Melt the remaining butter in a separate skillet over medium heat. Add the steamed veggies. Cook, stirring frequently, for 2 minutes. Add sea salt and pepper to taste and serve alongside the shrimp.

DAY
6: LOW CAL

Breakfast

Quinoa, Egg, and Smoked Salmon

Makes 2 servings

½ cup quinoa

1 tablespoon butter

2 eggs

Pinch of sea salt and ground black pepper

1 avocado, chopped

2–4 smoked salmon shavings

½ lemon

2 tablespoons sliced scallions

1.
Cook the quinoa according to package directions.

2.
In a small skillet over medium heat, melt the butter. Add the eggs and prepare as desired. Season with sea salt and pepper.

3.
Serve the quinoa topped with the cooked eggs, avocado, and salmon. Drizzle with the juice from the lemon half and top with the scallions.

Lunch