You are almost there!! So, for tomorrow’s meal, tonight you need to take out of your freezer 8 ounces of salmon and put it in your refrigerator to thaw for dinner Thursday.
Here goes what you will be eating tomorrow:
DAY 12 BREAKFAST: 2 Roasted Pepper, Cheddar and Spinach Egg Muffins for women; 3 egg muffins for men (leftover from Monday’s breakfast)
½ cup blueberries
Reheat the muffins in the microwave on high for 30 seconds, until they’re hot all the way through. (or you can eat cold or at room temperature)
DAY 12 LUNCH: Shaved Pork and Cheddar Sandwich on a Portobello “Bun”
Makes 1 serving
2 roasted portobello mushroom caps (leftover from Wednesday’s dinner)
4 ounces roasted pork loin (leftover from Sunday’s dinner), very thinly sliced
½ tablespoon dijon mustard (optional)
1 ounce sharp cheddar cheese, thinly sliced
2 ¼ inch slices beefsteak tomato (leftover from Wednesday’s lunch)
PREPARATION: Lay one portobello mushroom cap down, stack the sliced pork on top of it, spread the pork with the dijon mustard (if using), then stack the sliced cheddar, sliced tomato, and sliced romaine on top. Top with the second portobello bun, undersidein, making a sandwich. If you’re packing this lunch togo: Make the sandwich as directed, then wrap in foil or parchment paper to hold everything together. Refrigerate until serving. You can eat it cold, or let it sit out for 15 minutes or so before eating, so that it’s closer to room temperature.
DAY 12 SNACK: Chocolate Avocado Pudding
Makes 1 serving
1/2 avocado (leftover from dinner on Friday, Week 1), frozen
½ cup unsweetened almond milk
1 medjool date
¼ teaspoon vanilla extract
2 teaspoons cocoa powder
PREPARATION: Add all ingredients to a blender and puree until smooth. If you’re packing this snack togo: Blend everything together in the morning, then transfer to another portable, airtight container that you can drink out of. Store in the fridge until snack time.
DAY 12 DINNER: Steamed Salmon with Snap Peas, Garlic and Quinoa
To make this dinner you’ll combine: ⅓ recipe cooked quinoa (recipe below) and one 4 ounce Steamed Salmon Fillet with Snap Peas (men cook two 8 ounce fillets)
Make the quinoa firstL
Quinoa Makes 1 1/2 cups (3 servings) You’ll eat a third of the cooked quinoa today and save the rest for Friday’s dinner and Saturday’s lunch.
1 teaspoon olive oil
1/2 cup dry quinoa, rinsed and drained
1 1/2 cup low sodium chicken stock
¼ teaspoon kosher salt
PREPARATION: In a medium saucepan with a lid, heat 1 teaspoon olive oil over medium heat. Add quinoa and cook, stirring constantly with a wooden spoon, for about a minute, until quinoa is completely dry and slightly toasted. Add chicken stock and salt, and bring the mixture to a boil over high heat. Lower heat to the lowest setting and cook, covered, for 15 minutes. Remove the pan from the heat and let it stand, covered, for 5 minutes. Remove the lid and fluff the quinoa with a fork. Eat ½ cup quinoa with salmon for dinner tonight. Let the rest of the quinoa cool completely before storing in an airtight container in the fridge.
Steamed Salmon with Snap Peas:
Makes 1 serving plus leftover salmon
You’ll save one steamed salmon fillet for Friday’s lunch.
¼ cup low sodium chicken stock
1 tablespoon apple cider vinegar
1 tablespoon tamari
4 cloves garlic, thinly sliced
2 cups snap peas, ends trimmed
2 4 ounce fillets* salmon, skin removed (try and get two fillets that are the same thickness)
½ lemon, in 2 slices
¼ teaspoon kosher salt freshly ground pepper
½ cup cooked quinoa (recipe above)
*Men, cook two 8 ounce fillets
PREPARATION: First, make a lid for your skillet out of parchment paper. Cut a square of parchment paper that’s about three inches wider than the circumference of a large skillet. Fold the square in half diagonally, so that it’s a triangle. Fold the two furthest corners of the triangle together, so that you have a smaller triangle. Do the same thing again, so that you have an even smaller triangle with eight layers of parchment. Take the tip of the triangle (where all of the folds converge) and pinch it together between two fingertips. Put that tip in the very center of your skillet, and mark where the outer edge of the skillet hits the parchment paper. Cut the folded parchment triangle along the curve of the skillet, then cut about half an inch from the tip of the triangle. Unfold the triangle, and you’ll have a round piece of parchment the size of your skillet, with a hole in the center. Set this aside while you prep your ingredients. (I just took a piece of parchment paper and cut a tiny hole in the middle. seemed to work for me and it was much easier to make.) In a large skillet off the heat, combine the chicken stock, apple cider vinegar, tamari, sliced garlic, and snap peas, then stir together and spread everything out in an even layer over the bottom of the skillet. Season the salmon fillets with kosher salt and pepper on both sides, then place the salmon fillets atop the snap peas in the skillet and lay two lemon slices over each fillet. Cover everything with the parchment lid, then heat the skillet over medium-high heat until the liquid starts to simmer, about a minute. Turn the heat down to medium-low and cook until the bottom half of the salmon is opaque, about 3 minutes. Carefully lift the parchment lid just enough to flip both salmon fillets over, then cook until the salmon is opaque on the outside and cooked through but still slightly pink on the inside, about 3 minutes more. Transfer the snap peas to a serving plate with the warm cooked quinoa, then serve one salmon fillet atop the vegetables. Discard the lemon slices. Let the second salmon fillet cool to room temperature before storing in an airtight container in the fridge.
DAY 12 NIGHT SNACK: Mango Sorbet (leftover from Wednesday, Week 1) sprinkled with 10 raw, unsalted pistachios(20 for men), roughly chopped.
DAY 12 (SATURDAY) TOTAL NUTRITIONAL INFORMATION: 1,430 calories, 62 g fat (18.9 g saturated fat), 112.5 g carbohydrate (25.7 g dietary fiber, 57.5 g sugars), 97.8 g protein, 554 mg cholesterol, 1825 mg sodium