The All-Day Fat-Burning Diet: The 5-Day Food-Cycling Formula That Resets Your Metabolism To Lose Up to 5 Pounds a Week (36 page)

½ teaspoon garam masala

Sea salt and ground black pepper

¼ cup canned coconut milk

2 or 3 sprigs cilantro

1.
In a medium saucepan, cover the brown rice with 2 cups of the vegetable broth and bring to a boil. Reduce the heat to low, cover, and cook for 15 to 20 minutes, or until the rice is just tender.

2.
Meanwhile, in a small saucepan, combine the lentils with the remaining 1½ cups vegetable broth and bring to a boil. Lower the heat and simmer gently for 20 to 30 minutes, uncovered, or until the lentils are tender. Add water if the lentils get too dry before they are fully cooked.

3.
While the lentils cook, melt the coconut oil in a large skillet over medium heat. Cook the onion, garlic, and carrots for a few minutes, stirring frequently, until fragrant and golden. Add the tomato paste, water, ginger, curry powder, turmeric, garam masala, and sea salt and pepper to taste. Stir and simmer until smooth.

4.
Add the cooked lentils and coconut milk. Stir to combine and simmer for 5 to 10 minutes. Remove from the heat and serve over the brown rice, garnished with the cilantro sprigs.

DAY
10: 1-DAY FAST

Water or herbal tea

DAY 11: REGULAR CAL

Breakfast

Vanilla Chia Seed Pudding

This filling pudding will keep you fueled and going for hours. For ultimate convenience, make this the night before so it’s ready to go for you in the morning.

Makes 2 servings

2 cups almond milk

3 or 4 drops liquid stevia

2 vanilla beans, scraped, or 1 tablespoon vanilla extract

1⁄3 cup chia seeds

½ cup blueberries

1.
In a blender, pulse the almond milk, stevia, and vanilla. Add the chia seeds and pulse one more time.

2.
Pour the pudding into a bowl and refrigerate for 1 hour, stirring occasionally to keep the chia seeds from sticking together.

3.
Top with the blueberries and serve.

Lunch

Greens, Mango, and Avocado Salad

Makes 2 servings

2 handfuls of mixed salad greens

1 avocado, chopped

1 mango, chopped

¼ red onion, chopped

½ handful of chopped cilantro

2 tablespoons olive oil

1 tablespoon apple cider vinegar

Juice of ½ lemon

Sea salt and ground black pepper

1.
In a large bowl, place the greens, avocado, mango, onion, and cilantro.

2.
In a small bowl, whisk together the oil, vinegar, lemon juice, and sea salt and pepper to taste.

3.
Pour the dressing over the salad, toss, and serve.

Dinner

Quinoa Veggie Bowl

Makes 2 to 3 servings

1 cup quinoa

1 sweet potato, peeled and sliced

1 zucchini, sliced

1 eggplant, sliced

3–4 tablespoons olive oil + additional for serving

½ teaspoon kelp seasoning or sea salt + additional for serving

¼ teaspoon ground black pepper + additional for serving

½ head Swiss chard, kale, or spinach, stemmed

1 avocado, sliced

1.
Preheat the oven to 350°F. Meanwhile, cook the quinoa according to package directions.

2.
In a 13" x 9" glass baking dish, place the sweet potato, zucchini, and eggplant slices. Sprinkle with 3 to 4 tablespoons of olive oil, ½ teaspoon of the kelp seasoning or sea salt, and 1 teaspoon of the pepper. Bake for 20 to 30 minutes, or until just tender.

3.
Meanwhile, steam the Swiss chard, kale, or spinach for 15 to 20 minutes, or until tender.

4.
In a bowl, serve the quinoa topped with the greens, roasted veggies, and sliced avocado. Add additional olive oil, kelp seasoning or sea salt, and pepper to taste.

DAY
12: LOW CAL

Breakfast

Greeny Zingy Smoothie

Makes 2 servings

1 handful of kale, Swiss chard, or spinach, stemmed

1 small cucumber, peeled and chopped

1 apple, chopped

2 tablespoons hemp seeds

Juice of ¼ lemon

½ tablespoon coconut oil

1 tablespoon Yuri Elkaim’s Energy Greens (optional)

½ tablespoon maple syrup, or to taste

4 or 5 ice cubes

2 cups water

1" piece fresh ginger, peeled and grated, juice reserved

In a blender, combine the kale, chard, or spinach with the cucumber, apple, hemp seeds, lemon juice, coconut oil, Energy Greens (if using), maple syrup, ice cubes, and water. Squeeze the juice from the grated ginger into the blender and discard the pulp. Blend until smooth.

Lunch

Sweet and Savory Kale Salad

Makes 2 servings

Salad

1 handful of kale, stemmed and chopped

2 handfuls of salad greens

1 carrot, cut into matchsticks

¼ head red cabbage, shredded

1 green apple, sliced

¼ cup thinly sliced red onion

¼ cup chopped walnuts

¼ cup canned navy beans, rinsed and drained

Dressing

3 tablespoons olive oil

Juice of ½ lemon

1 teaspoon apple cider vinegar (optional)

1 teaspoon honey

Sea salt and ground black pepper

1.
To make the salad:
In a large bowl, combine the kale, greens, carrot, cabbage, apple, onion, walnuts, and beans.

2.
To make the dressing:
In a small bowl, whisk together the oil, lemon juice, vinegar (if using), honey, and sea salt and pepper to taste.

3.
Pour the dressing over the salad, toss well, and enjoy.

Dinner

Soothing Squash Salad

Makes 2 to 3 servings

Salad

2 cups cubed butternut squash

½ cup canned chickpeas, rinsed and drained

1 cup pecans

2 tablespoons olive oil

1 tablespoon maple syrup

2 handfuls of mixed salad greens

2 tablespoons organic dried cranberries

2 tablespoons crumbled goat cheese (optional)

2 scallions, sliced

Dressing

2 tablespoons olive oil

1 teaspoon whole grain or Dijon mustard

1 tablespoon maple syrup

Juice of ½ lemon

1 tablespoon ground cinnamon

1 teaspoon ground cumin

Sea salt and ground black pepper

1.
To make the salad:
Preheat the oven to 400°F. Line a rimmed baking sheet with parchment paper.

2.
In a medium bowl, combine the squash, chickpeas, pecans, oil, and maple syrup. Spread the squash mixture on the baking sheet and roast for 25 to 30 minutes, or until the squash is tender but not mushy. Remove from the oven and let cool.

3.
Assemble the salad in a large bowl by topping the greens with the squash mixture, cranberries, goat cheese (if using), and scallions.

4.
To make the dressing:
In a small bowl, whisk together the oil, mustard, maple syrup, lemon juice, cinnamon, cumin, and sea salt and pepper to taste. Drizzle the dressing over the salad, toss well, and serve.

DAY
13: LOW CARB

Breakfast

Cauliflower, Meet Eggs

Makes 2 servings

2 tablespoons coconut oil

½ head cauliflower, finely chopped

1 onion, chopped

¼ teaspoon paprika

Pinch of sea salt and ground black pepper

3 tablespoons water

2 eggs

1 clove garlic, minced

Juice of ¼ lemon

3 tablespoons finely chopped parsley

1 tablespoon olive oil

1.
In a large skillet over medium-high heat, heat the coconut oil. Cook the cauliflower and onion for 2 to 3 minutes.

2.
Add the paprika, sea salt and pepper, and water. Cover the skillet and cook for 3 to 5 minutes, or until the cauliflower is fork-tender but not mushy and has taken on a golden color.

3.
Meanwhile, in a small skillet, cook 2 eggs the way you like them (over easy, sunny side up, etc.).

4.
Reduce the heat under the large skillet to low, add the garlic, and cook for 2 minutes, uncovered, stirring constantly. Stir in the lemon juice and cook until evaporated, about 30 seconds.

5.
To serve, divide the cauliflower mixture between 2 plates. Sprinkle the parsley on top, top with the cooked eggs (and some bacon or sausage if you like), and drizzle with the olive oil.

Lunch

Green Navy Bowl

This bowl is a slight exception on the Low-Carb Day since each serving features ¼ cup of navy beans, which provide about 12 grams of good carbohydrates. Yet you’ll still be well below your 50-gram target by the end of the day.

Makes 2 servings

½ cup canned navy beans, rinsed and drained

½ cup water

Pinch of sea salt

1 tablespoon curry powder or ground turmeric

2–3 stalks Swiss chard, chopped

1 handful of baby spinach

1 tablespoon sesame seeds

2 tablespoons chopped almonds

1 tablespoon olive oil

Juice of ½ lemon

Ground black pepper

1.
Warm a small pot over medium heat. Add the beans, water, sea salt, and curry powder or turmeric. Allow the beans to absorb the spices. In so doing, they should take on a yellow tint.

2.
Meanwhile, steam the Swiss chard and spinach to your desired softness.

3.
Place the navy beans in a bowl and top them with the steamed greens. Sprinkle with the sesame seeds and almonds.

4.
Drizzle the olive oil and lemon juice over the top, and season to taste with the pepper.

Dinner

The World’s Greatest Burger

We’ve created the world’s best burger, and it’s easier to make than you’d think. Seriously. It all starts with good meat. Most burgers get it all wrong by adding a bunch of unnecessary ingredients. This burger is simple and amazingly good. More good news: You can enjoy this burger without the bun, which is perfect for a healthy Low-Carb Day. I would suggest making a basic green salad to accompany your burger.

Makes 2 servings

¾ pound finely ground sirloin

Sea salt and ground black pepper

½ tomato, sliced

¼ red onion, sliced

2 pickles, sliced

1.
Use your clean hands to thoroughly work the meat, then take 1 large handful of meat, roll it into a ball (about the size of a baseball), and flatten it to about a 1" thickness. Repeat to create 1 more burger.

2.
Season the meat with sea salt and pepper.

3.
Meanwhile, heat a pan over medium-low heat. Cook the burgers for 4 to 6 minutes, turning once, or until a thermometer inserted in the center registers 160°F and the meat is no longer pink.

4.
Serve the burgers topped with the sliced tomato, onion, and pickles.

DAY
14: 1-DAY FEAST

Breakfast

Protein Lover’s Casserole

Makes 4 servings

1 sweet potato, peeled

1 red bell pepper, halved and seeded

1 medium yellow squash, peeled

1 medium zucchini, peeled

1 tablespoon coconut oil

½ pound pork or turkey sausages, chopped

¼ cup finely chopped scallions

4 eggs

Sea salt and ground black pepper

1.
Preheat the oven to 350°F. Either by hand or with a food processor, cut the sweet potato, bell pepper, yellow squash, and zucchini into matchsticks.

2.
In a medium skillet over medium heat, melt the oil. Add the sausages and cook for 10 minutes, or until no longer pink. Add the sweet potato, bell pepper, yellow squash, and zucchini and cook, stirring frequently, for 10 minutes, or until tender.

3.
Fill a 13" x 9" baking dish with the meat and vegetable mixture. Sprinkle with the scallions.

4.
In a medium bowl, whisk the eggs. Pour them over the top of the casserole. Season to taste with sea salt and black pepper. Bake for 25 minutes, or until the center of the casserole is cooked through.

Lunch

Cherry Protein Smoothie

Makes 2 servings

1 cup frozen cherries

¼ cup almonds

½ cup coconut milk

2 cups almond milk

2 tablespoons hemp seeds

1 tablespoon ground flaxseed

1 scoop vanilla protein powder

In a blender, combine the cherries, almonds, coconut and almond milk, hemp seeds, flaxseed, and protein powder. Blend until smooth and serve.

Dinner

Choco-Coco-Oatmeal Pancakes

Makes 8 (2 to 3 servings)

2 ripe bananas

2 eggs (or 3 tablespoons ground chia seeds and 9 tablespoons water)

1 cup gluten-free oats

½ cup almond flour

½ cup buckwheat flour

¼ cup tapioca starch