Day 1
BREAKFAST
OFC Banana Spice Smoothie
Ingredients
1 scoop OFC vanilla whey protein
1 medium ripe bananas
1 cup 30 calorie almond milk ( we use Blue Diamond)
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/8 teaspoon ground allspice
12 ice cubes
Preparation
Combine protein powder, banana, cinnamon, nutmeg, allspice and ice cubes in a blender; blend until smooth. Serve immediately.
MORNING SNACK
1 slice whole-wheat bread (make sure fiber is above 3 grams) spread with 2 Tbsp. part-skim ricotta, topped with 1 chopped dried fig and 1 tsp. honey
LUNCH
OCC salad–Toss 2-3 cups leafy greens (lettuce, spinach, etc.), 1 cup chopped raw vegetables (cucumbers, cherry tomatoes, shredded carrots, sprouts, etc.), 3 hard-boiled egg whites, 2 Tbsp. cran-raisins and 1 Tbsp. almonds with 2 Tbsp. low-fat pomegranate vinaigrette dressing
AFTERNOON SNACK
1 medium apple and 22 pistachios
DINNER
Quinoa bowl–Stir-fry ½ cup diced chicken breast and 1 cup diced broccoli & carrots in 2 tsp. canola oil. Stir in 2 tsp. low sodium soy sauce (we suggest Braggs Liquid Amino). Serve over ½ cup cooked quinoa and top with 1 Tbsp. chopped raw peanuts
(498 calories)
Day 2
BREAKFAST
Egg sandwich– Scramble 5 egg whites ( use olive oil cooking spray) and layer on 2 slices whole-grain toast (less than 150 calories, more than 3g fiber, and about 25g carbs) with tomato slices & ½ small avocado, sliced
MORNING SNACK
1 clementine and 15 raw nuts of your choice (almonds, walnuts, cashews, etc.)
LUNCH
Mediterranean plate–Serve 1 4" whole-wheat pita bread with 1 oz. feta cheese, 1 cup grape tomatoes, 6 Kalamata olives, 1/4 cup hummus OR 3oz. grilled chicken & 1 cup raw spinach drizzled with 1 tsp. each olive oil and lemon juice
AFTERNOON SNACK
18 baked tortilla chips with avocado dip: mix together, ¼ cup 0% plain Greek yogurt mixed, ¼ cup avocado, ½ tbsp. taco seasoning
DINNER
Dining )ut or At Home
2 6’ Carne Asada Taco served with 2 cups lettuce + 2 Tbsp. low-fat vinaigrette
Carne Asada Taco
Ingredients
2 pounds flank or skirt steak, trimmed of excess fat
1 recipe Mojo, recipe follows
Kosher salt and freshly ground black pepper
8 (6-inch) corn tortillas
Shredded romaine or iceberg lettuce, for serving
Chopped white onion, for serving
1/2 cup Pico de Gallo, recipe follows
2 limes cut in wedges for serving
Directions
Lay the flank steak in a large baking dish and pour the mojo over it. Wrap tightly in plastic wrap and refrigerate for 1 hour or up to 8 hours, so the flavors can sink into the meat. Don't marinate the steak for more than 8 hours though, or the fibers break down too much and the meat gets mushy.
Preheat an outdoor grill or a ridged grill pan over medium-high flame (you can also use a broiler). Brush the grates with a little olive oil to prevent the meat from sticking. Pull the steak out of the mojo marinade and season the steak on both sides with real salt and pepper. Grill (or broil) the steak for 7 to 10 minutes per side, turning once, until medium-rare. Remove the steak to a cutting board and let it rest for 5 minutes to allow the juices to settle. Thinly slice the steak across the grain on a diagonal.
Warm the tortillas for 30 seconds on each side in a dry skillet or on the grill, until toasty and pliable.
To make the tacos, stack up 2 of the warm tortillas, lay about 4 ounces of beef down the center, and sprinkle with some lettuce, onion. Top each taco with a spoonful of the Pico de Gallo salsa and garnish with cheese and lime wedges. Repeat with the remaining tortillas.
Mojo:
4 garlic cloves, minced
1 jalapeno, minced
1 large handful fresh cilantro leaves, finely chopped
Sea salt and freshly ground black pepper
2 limes, juiced
1 orange, juiced
2 tablespoons white vinegar
¼ cup olive oil
¼ cup water
In a bowl, mash together the garlic, jalapeno, cilantro, salt, and pepper to make a paste. Put the paste in a glass jar or plastic container. Add the lime juice, orange juice, vinegar, and oil. Shake it up really well to combine. Use as a marinade for chicken or beef or as a table condiment.
Pico De Gallo:
4 vine-ripe tomatoes, chopped
1/2 medium red onion, chopped
2 green onions, white and green parts, sliced
1 Serrano chile, minced
1 handful fresh cilantro leaves, chopped
3 garlic cloves, minced
1 lime, juiced
1/8 cup extra-virgin olive oil
1 teaspoon sea salt
In a mixing bowl, combine all ingredients together. Toss thoroughly. Let it sit for 15 minutes to allow the flavors to marry.
Day 3
BREAKFAST
Yogurt-fruit parfait–8 oz. O% plain Greek yogurt layered with 1 cup mixed berries, 1/4 cup low-fat granola
MORNING SNACK
2 brown rice cakes, topped with 1 tbsp. natural Almond butter, and ¼ of a small banana
LUNCH
Tuna-stuffed pita–Mix 3/4 can water-packed light tuna with 1 tsp. each olive oil & lemon juice. Serve in a 4" whole-wheat pita with 2 leaves lettuce; serve with 1 cup grapes
AFTERNOON SNACK
1 cup sugars snap peas with 1/4 cup hummus
DINNER
Creamy Chicken Potpie served with 2 cups lettuce, sliced red onions and 2 Tbsp. white-wine vinaigrette
Cream Chicken Potpie Recipe
Serves 4
Ingredients
· 4 teaspoons extra-virgin olive oil, divided
· 1 pound boneless, skinless chicken breast, trimmed, cut into 1/2-inch cubes
· 1 cup sliced shallots
· 1 10- or 12-ounce bag frozen mixed vegetables (2-2 1/2 cups), thawed
· 1/4 teaspoon dried thyme
· 2 cups reduced-sodium chicken broth, divided
· 1/4 cup cornstarch
· 1/4 cup reduced-fat sour cream
· 1/4 teaspoon salt
· 1/4 teaspoon freshly ground pepper
· 6 sheets 9-by-14-inch phyllo dough, defrosted (follow package directions)
· Cooking spray (olive oil or canola oil)
Preparation
1. Preheat oven to 425°F.2.Heat
2. 1 teaspoons oil in a large nonstick skillet over medium-high heat. Add chicken; cook, stirring often, until it turns white, 2 to 3 minutes. Remove to a plate. Add the remaining 2 teaspoons oil and shallots; reduce heat to medium and cook, stirring, until slightly softened, 2 to 3 minutes. Stir in vegetables and thyme; cook, stirring occasionally, until hot, 2 to 4 minutes. Pour in 1 3/4 cups broth and bring to a boil. Whisk the remaining 1/4 cup broth and cornstarch in a small bowl and add to the pan. Return to a boil and cook until thickened, about 1 minute. Off the heat, stir in the chicken, sour cream, salt and pepper. Divide the mixture among four 12-ounce ovenproof baking dishes.
3. Make 2 stacks of 3 sheets of phyllo each, coating each sheet lightly with cooking spray before stacking. Cut the stacks in half crosswise. Drape one half over each baking dish. Tuck in any overhanging edges.
4. Set the potpies on a baking sheet. Bake until the tops are golden and the filling bubbly, 18 to 20 minutes
Day 4
BREAKFAST
1 Ezekiel English muffin topped with 1 Tbsp. low fat cream cheese and 1 oz. smoked salmon; tomato, cucumber and red onion slices
MORNING SNACK
1 small banana with 1 Tbsp. peanut butter
LUNCH
Low-sodium lentil-vegetable soup (canned, 150 calories), 1 cup, served with 1 thin slice hearty whole-wheat bread topped & toasted with 2 tsp. pesto, 2 Tbsp. shredded part-skim mozzarella & 2 chopped sun-dried tomatoes
AFTERNOON SNACK
2 Crispy rye crackers with 1-2 Tbsp. spreadable low-fat cheese and 1 small apple
DINNER
Clementine & Five-Spice Chicken served with 2 cups bok choy sautéed in 2 tsp olive oil with garlic; 1/2 cup brown rice
Clementine & Five-Spice Chicken Recipe
Ingredients
6-8 clementines divided
Generous 1/4 teaspoon Chinese five-spice powder
1/4 teaspoon Szechuan peppercorns, crushed
2 teaspoons canola oil, divided
4 large bone-in chicken breast (about 2 pounds), skin removed, trimmed
1 teaspoon sea salt
1/4 cup small fresh cilantro leaves
1 tablespoon thinly sliced scallion greens
1/4 teaspoon toasted sesame
Preparation
1. Finely grate 1 teaspoon zest and squeeze 1 cup juice from 5 to 6 clementines. Combine the zest, juice, five-spice powder and peppercorns (if using) in a small bowl.
2. Heat oil in a large nonstick skillet over medium-high heat. Season chicken with salt, Cook the chicken, turning frequently, until brown on both sides, about 8 minutes. Pour in the juice mixture; bring to a simmer. Reduce the heat to maintain a simmer, cover and cook until the chicken is just cooked through, 16 to 18 minutes.
3. Meanwhile, peel the remaining clementine’s and slices into 1/4-inch-thick rounds.
4. When the chicken is done, transfer to a plate and tent with foil to keep warm. Increase the heat to high and cook the sauce, stirring often, until thickened and reduced to 1/2 to 2/3 cup, 2 to 4 minutes. Stir in the clementine slices, cilantro, scallion greens and sesame oil. Serve the chicken with the sauce.
Day 5
BREAKFAST
Cinnamon-apple oatmeal–Cook 1/3 cup rolled oats with 2/3 cup 30 calorie vanilla Blue Diamond almond milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped walnuts & cinnamon
MORNING SNACK
1 cup nonfat plain Greek yogurt with 1 cup mixed berries
LUNCH
Quesadilla–1 whole-wheat tortilla (150 cal.) stuffed with ¼ cup low-fat shredded Cheddar, 1/4 cup black beans or 3 oz. cooked chicken breast, 1/4 cup each sliced peppers & mushrooms, sautéed in 1 tsp. olive oil. Serve with ¼ of a small avocado, sliced, and ¼ cup salsa
AFTERNOON SNACK
1 cup carrot sticks with 3 Tbsp. hummus
DINNER
Halibut Packets with Mushrooms served with 1 cup steamed string beans tossed with 1 tsp. olive oil, mustard & lemon juice to taste and 1 Tbsp. sliced almonds
Halibut Packets with Mushrooms recipe
Ingredients
1 tablespoon extra-virgin olive oil
4 slices 98% lean Jennie-O turkey bacon, chopped
1 cup sliced red onion
4 cloves garlic, minced
8 ounces sliced mixed mushrooms
1/4 cup white wine
4 5-ounce halibut or cod fillets, skinned
1/4 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/4 cup sliced fresh basil
Preparation
1. Preheat oven to 450°F. Tear off 4 sheets of parchment paper or foil (about 12 by 24 inches each); if using foil, coat with cooking spray.
2. Heat a large nonstick skillet over medium-high heat. Add bacon and cook until softened and starting to brown, 2 to 3 minutes. Add onion and garlic. Cook, stirring occasionally, for 2 minutes. Stir in mushrooms and cook until beginning to brown, 4 to 7 minutes. Add wine and scrape up any browned bits. Remove from the heat.
3. To make packets, set a sheet of parchment or foil with a long side closest to you. Fold in half from a short end, then open like a book. Set a fillet on the sheet and sprinkle with salt and pepper. Divide the mushroom mixture among the packets, spooning it over the fish. Close the packets and seal the edges with small, tight folds.
4. Place the packets on a large baking sheet. Bake the packets until the fish is just cooked through, about 14 minutes. (Carefully open one packet to check for doneness—be cautious of the steam.) Set each packet on its own plate. Cut an X in the top with scissors and carefully fold open. Serve sprinkled with basil.
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