THE TWO-WEEK BODY MAKEOVER: THE DIET
Breakfast: Coffee-cacao smoothie. How-to: Blend frozen banana with ¾ cup almond milk, ½ cup cold coffee, 1 tbsp. each of almond butter and cocoa powder, and a pinch of salt. Lunch: Avocado and egg salad. How-to: Smash 2 hard-boiled eggs, ½ avocado, and chopped dill; place over mixed greens or in Bibb lettuce wraps. Snack: Multi Berry fruit salad with 1 to 2 tbsp. shaved coconut. Dinner: Fresh-fish-and-veggie combo. How-to: Top a 4-oz. piece of a white flaky fish (like flounder or branzino) with tomatoes, capers, and olives. Wrap in parchment paper and bake at 375 degrees for 20 minutes. Snack: 1 cup coconut milk with ground ginger, turmeric, and cinnamon.
Breakfast: Frittata cups with ½ grapefruit. How-to: Whisk 2 eggs with chopped spinach, basil, and sea salt. Pour into muffin tins lightly greased with coconut oil. Bake at 325 degrees for 20 to 25 minutes. Lunch: Niçoise salad. How-to: Mix 4 oz. of tuna, 5 to 8 black olives, and 1 hard-boiled egg with steamed string beans, cherry tomatoes, and extra-virgin olive oil. Snack: 2 Medjool dates filled with 2 tsp. sunflower-seed butter. Dinner: Zucchini-turkey burger with vinegar cucumbers side. How-to: Make 2 patties from ½ lb. ground-turkey meat, ½ medium grated zucchini, 1 or 2 thinly sliced green onions, 1 tbsp. each of fresh mint and cilantro, ½ clove minced garlic, ½ tsp. each of cumin and salt, and ¼ tsp. each of black and cayenne pepper. (Save leftovers for Day 3 lunch.) Snack: Crush ½ cup berries, and add water and mint leaves.
Breakfast: Chia-seed-and-almond-milk pudding topped with ½ cup fresh cherries. How-to: Add 2 tbsp. each of chia seeds and unsweetened coconut flakes to 1 cup almond milk in a small bowl or jar; place in fridge overnight. Lunch: Turkey burger with sliced tomato in a collard greens wrap. Snack: ½ avocado topped with omega-rich hemp hearts and a pinch of sea salt. Dinner: Mustard-glazed wild salmon with red cabbage slaw. How-to: Toss ½ head sliced cabbage with EVOO and roast at 450 degrees for 20 minutes. Whisk 1 tsp. Dijon mustard, juice of ½ lemon, and a pinch each of sea salt and pepper, and use to coat one side of a 4-oz. piece of salmon. Place salmon in pan and put back in oven for 6 to 8 minutes.
Breakfast: Oatmeal parfait. How-to: Layer 2 tbsp. cacao nibs, 8 chopped walnuts or almonds, and a sprinkle of sea salt in 1 cup cooked oatmeal. Lunch: Chicken salad. How-to: Mix 4 oz. of white-meat chicken with ½ chopped tart apple, red onion, 2 celery spears, 1 tbsp. avocado, and apple cider vinegar. Snack: 1 fruit (apple, pear, or mixed berries) with 10 sprouted almonds. Dinner: 2 fried or poached organic eggs over roasted asparagus.
Breakfast: Avocado smoothie. How-to: Blend ½ avocado with a handful of spinach, a pinch of basil, 1 tsp. each of fresh ginger and chia seeds, plus 1 cup coconut milk and ½ cup cut pineapple. Lunch: Chopped kale and brussels sprouts salad. How-to: Top 2 cups chopped kale and 1 cup chopped brussels sprouts with 2 tbsp. pumpkin seeds, 1 tbsp. dried cherries, and dressing (combine 2 tbsp. EVOO, 1 tbsp. fresh lemon juice, and ½ tbsp. Dijon mustard with chopped garlic and shallots). Snack: Hard-boiled egg with ½ sliced Kirby cucumber. Dinner: Zucchini noodles with shrimp and pesto. How-to: For pesto, combine 1 clove garlic, a handful of basil, and 2 tbsp. toasted pine nuts in a food processor. Spiralize zucchini (we like the Veggetti) and boil for 2 minutes; top with pesto and 5 shrimp sautéed in EVOO. Snack: 1 square dark chocolate.
Breakfast: Paleo banana pancakes. How-to: Whisk 2 eggs with 1 tbsp. shredded coconut, 1 overripe smashed banana, 1 tsp. chia seeds, and cinnamon. Cook in a coconut-oil-greased skillet. Lunch: 4 oz.ofsmoked salmon and ¼ avocado in lettuce wraps, with a side vegetable. Snack: 2 tbsp. hummus on celery sticks with olives. Dinner: 4 oz. of roast chicken with roasted cauliflower. How-to: Roast ½ head of cauliflower florets seasoned with 1 to 1½ tbsp. olive oil, ½ tsp. chili powder, and ¼ tsp. turmeric on a greased baking sheet at 400 degrees for 20 to 25 minutes, until lightly browned.
Breakfast: Avocado toast. How-to: Smash ½ avocado and top with 1 tsp. hemp hearts, chili flakes, sea salt, and fresh lemon juice over 2 fiber-rich crackers or bread. Lunch: Fermented veggie bowl. How-to: Mix fermented beets, cabbage, and carrots with ¼ cup acorn squash and roasted turmeric cauliflower. Snack: 2 pickles, each wrapped with 2 slices of low-sodium turkey. Dinner: Flank-steak salad with chimichurri sauce. How-to: Cook 4 oz. of flank steak. For the sauce, blend 1 tbsp. each of parsley, cilantro, chopped red onion, EVOO, and apple cider vinegar with ½ clove minced garlic, 1½ tsp. water, ⅛ tsp. salt, and a pinch each of pepper and red pepper flakes. (Save half of the sauce for Week 2.)