| BREAKFAST |
YOU’RE EATING
Mushroom egg-white omelet with sautéed potatoes. Monica Lynn’s recipe calls for 1.5 cups of egg whites and 2 cups of sautéed button mushrooms; this makes two omelets. |
WHY YOU’RE EATING IT
Learn to love egg whites. They’re a healthy source of pure protein. The mushrooms add flavor, and the 4 oz of potatoes provides one of your three servings of starch. |
SUBSTITUTES
Any kind of egg-white omelet is fine, but avoid fatty extras like bacon or cheese. Otherwise, try wheat-free waffles or pancakes with fresh fruit, paired with turkey sausage or Canadian bacon. |
| SNACK |
YOU’RE EATING
Chicken-lettuce wrap. Mix chopped cooked chicken breast with water chestnuts, almonds, and grapes. Add the nondairy mayonnaise substitute Nayonaise and some white vinegar. Wrap in lettuce.
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WHY YOU’RE EATING IT
A protein-based meal every 1.5 to 3 hours keeps your metabolism going. For the second meal of the day you skip the starch, so this wrap uses lettuce instead of a tortilla .
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SUBSTITUTES
You want a snack of lean meat, served cold for convenience. For example: balsamic-marinated chick strips with mixed greens; or a steamed salmon steak, served cold with greens.
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| LUNCH |
YOU’RE EATING
A turkey burger. Like a standard grilled or broiled hamburger, only made with ground turkey. The only trick is finding wheat-free buns, but that should be easy enough at the health-food stores.
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WHY YOU’RE EATING IT
Ground turkey is low in fat, high in protein, and serves as a passable substitute for red meat in dishes like burgers and chili when you’re tired of chicken and fish.
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SUBSTITUTES
Hearty, lean meat dishes such as grilled salmon or catfish, lemon-garlic or pesto-grilled chicken, roast pork loin, and so on. Beef is okay twice a week; it’s best to save it for a real steak dinner.
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| SNACK |
YOU’RE EATING
Shrimp cocktail. But be sure to use sugar-free cocktail sauce; Walden Farms makes a good one, along with other sugar-free condiments, including ketchup.
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WHY YOU’RE EATING IT
It’s a long haul between lunch and dinner, which is why you need a protein-rich, low-carb snack to keep your metabolism high and your body well-fueled all afternoon.
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| DINNER |
YOU’RE EATING
Filet mignon with garlic mashed potatoes. Heat an oven-safe skillet until very hot. Add a tsp of olive oil and sear an 8-oz filet for 3-4 min. Stick the skillet in a 400 deg. oven for 3-4 min to finish the cooking.
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WHY YOU’RE EATING IT
Because you owe yourself a little indulgence, Lynn says. Make the most out of your twice-weekly beef allowance with a good cut of meat. Besides, filet mignon is relatively lean.
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SUBSTITUTES
Dinner options are basically interchangeable with the lunch choices, but opt for heartier fare such as veal stew, garlic- and herb- crusted pork, and grilled fish to reward yourself at the end of the day.
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