7 DAYS OF SANE MEALS, RECIPES, AND SNACKS BY JONATHAN BAILOR

Transcription

1 7 DAYS OF SANE MEALS, RECIPES, AND SNACKS BY JONATHAN BAILOR

2 Note: The number of servings from each recipe/snack varies. Every time you eat, enjoy the food until you are full and then stop. While it is important to eat 4 to 6 times per day, it is not important to eat 4 to 6 large meals per day. MONDAY Breakfast 1 to 2 whole eggs and 4 to 8 egg whites scrambled with 1 cup of chopped ham and 3 to 4 cups of your favorite non-starchy vegetable (peppers, onions, mushrooms, kale, and spinach, are my favorites). 1 to 2 cups of low-fat plain Greek yogurt mixed with ¾ cup blueberries and 1 to 2 tsp. of milled flax seeds. Lunch Pork and Broccoli Stir Fry 3 tablespoons olive oil 1/2 medium yellow onion, diced 2 cloves garlic, minced 4 cups broccoli florets 1 pound lean pork loin thinly sliced 2 tsps soy sauce 1 tsp. oyster sauce 1/4 tsp. fish sauce 4 5 Thai basil leaves, chopped Heat olive oil in a skillet or wok over medium-high heat. Cook onions and garlic for 30 seconds. Stir in broccoli. Cover and cook for 3 minutes. Add in thinly sliced pork. Mix together soy sauce, oyster sauce and fish sauce. Pour over veggies and pork. Continue cooking on high heat until pork is cooked through. Stir in chopped basil. Eat so much that you are too full for starch or dessert. SmarterScienceOfSlim.com 2 JonathanBailor.com

3 Note: Many of these recipes and images are from or inspired by the wonderful website Leftovers from breakfast or a protein bar with more than 20 grams of protein and less than 8 grams of sugar. Dinner Roasted Garlic and Herb Meatballs 1 bulb of garlic 1 tsp. lemon juice Sprinkle kosher salt ¼ cup milled flax seeds 1 pound ground turkey ½ cup chopped shallots 1 egg 1 tsp. dried rosemary 1 tsp. dried sage 1 tsp. dried thyme ½ tsp. kosher salt ½ tsp. white pepper ¼ cup flax seed oil Preheat oven to 400 degrees. Cut 1/4 inch off the top of the bulb of garlic to expose the cloves beneath, but do not peel the garlic, you want to roast it in the skin. Place bulb on a piece of aluminum foil, place butter on top, pour lemon juice over the garlic and sprinkle with kosher salt. Bring up all sides of aluminum foil and twist together to close. Cook for 60 minutes or until garlic cloves are soft and golden in color. Allow to cool. Reduce oven temperature to 350 degrees. Combine turkey, flax seeds, shallots, egg, rosemary, sage, thyme, kosher salt and pepper. Remove the garlic cloves from the skin and add to the mixture. Mix. Roll into approximately 15 meatballs. Place meatballs in a baking dish. Drizzle flax seed oil over the top. Bake in 350 degree oven for 30 minutes. Turn on the broiler for 5 minutes to brown. Serve with so many non-starchy vegetables that you are too full for starch or dessert. SmarterScienceOfSlim.com 3 JonathanBailor.com

4 TUESDAY Breakfast Blueberry Smoothie 3 cups frozen broccoli 1.5 scoops vanilla whey protein powder 2 tbsp. milled flax seeds 3 dashes cinnamon 1 tsp. vanilla extract ½ cup frozen blueberries 2 cups boiling water Place all ingredients except milled flax, cinnamon, and boiling water into a high-quality blender. Then add cinnamon, milled flax, and pour boiling water over top of all ingredients to thaw the frozen fruit and vegetables. Blend on high for two minutes and enjoy. 1 to 3 servings of unprocessed turkey or chicken breast lunch meat 1 to 3 cups raw sugar snap peas Lunch Salmon Spinach Salad with a Dijon Vinaigrette 1 (9 oz.) bag of baby spinach leaves 4 Crimini mushrooms, sliced thin 4 servings of grilled salmon (or 4 grilled chicken breasts) ½ red onion, sliced thin 4 oz. of goat cheese crumbles Sliced almonds (optional) 1 to 2 tbsp. milled flax seeds Dijon vinaigrette (see recipe below) Combine all ingredients, except dressing in a bowl. Once all of your ingredients are in the bowl, add desired amount of dressing and toss. Eat so much that you are too full for starch or dessert. SmarterScienceOfSlim.com 4 JonathanBailor.com

5 Dijon Vinaigrette 1 clove garlic, finely minced ¼ cup red wine vinegar 1 tbsp. Dijon mustard 1 tsp. salt 1 tsp. fresh cracked pepper ¼ cup extra virgin olive oil In a jar with a lid, combine garlic, red wine vinegar, mustard, salt and pepper. Close lid and shake vigorously. Once combined, add olive oil. Shake vigorously. Serve over salad. Remainder of Blueberry Smoothie Dinner Lemon Herb Fish 2 pounds of your favorite white fish Juice from half fresh lemon 2 tbs. finely chopped peeled shallot or scallion (separate green from white) 2 tbs. flax seed oil 1 drop Chinese Chili paste or 5-6 flakes dehydrated red pepper flakes 3 tbs. finely chopped fresh Italian parsley ½ cup dry white wine Put lemon juice, shallot (or white part of scallion) and salt in a small sauce pan. Heat to a low simmer and cook for 5 minutes. Sear fish. If you use scallions, add the green part along with 2 tbs. parsley and cook for 2 minutes more. Taste and correct seasoning with salt if necessary. Ladle sauce over cooked fish scatter remaining parsley over the sauce as garnish. Serve with so many non-starchy vegetables that you are too full for starch or dessert. SmarterScienceOfSlim.com 5 JonathanBailor.com

6 WEDNESDAY Breakfast 1 to 2 whole eggs and 4 to 8 egg white omelet filled with 1 cup of chopped ham and 3 to 4 cups of your favorite non-starchy vegetable (peppers, onions, mushrooms, spinach, and kale are my favorites). ½ cup soy nuts 1 to 3 cups of raw celery Lunch Salmon Salad with Caper Vinaigrette 3 cups baby spinach leaves 1/3 cup shelled chopped walnuts 1 cup finely chopped salmon Caper vinaigrette (recipe below) 1 to 2 tbsp. milled flax seeds Fresh cracked black pepper In a bowl combine spinach, walnuts, milled flax seeds, and salmon. Drizzle with a few tablespoons of caper vinaigrette. Toss to combine. Sprinkle fresh cracked pepper over the top. Eat so much that you are too full for starch or dessert. Caper Vinaigrette ¾ cup flax seed oil ¼ cup white wine vinegar 1 clove garlic, minced 1 tbs. minced shallots 1 tbs. Dijon mustard 2 tsp. nonpareil capers, rinsed Fresh cracked pepper and kosher salt In a bowl whisk together all ingredients. Season to taste with salt and pepper. Allow to sit at room temperature for 30 minutes to allow the flavors to mingle. Whisk once more to combine dressing. Adjust seasoning with salt and pepper if necessary. SmarterScienceOfSlim.com 6 JonathanBailor.com

7 Leftovers from breakfast or 1 to 2 cups of low-fat plain Greek yogurt mixed with ¾ cup blackberries Dinner Phad Thai 2 spaghetti squash 2 cups sugar snap peas or snow peas julienned 2 cups bean sprouts 8 cups sliced chicken breast Fresh cilantro to garnish Unsalted peanuts to garnish Preheat oven to 375. Cut spaghetti squash in half lengthwise, scrape out just the seeds and cook it rind side up on parchment covered cookie sheet or a lightly olive-oiled pan for 40 minutes. Take squash out and let cool for 10 minutes on sheet rind side up. Once cooled, scrape the insides of each half into a bowl; it should look like spaghetti. Set aside covered with foil. Heat frying pan and add 1 tsp. olive oil and spread around pan. Add chicken and cook to almost done and then add non-starchy vegetables. Toss till chicken is cooked and non-starchy vegetables are hot but not overdone. Cashew Sauce ¾ cup cashew butter ½ cup water 2 tbsp. lime juice 1 tbsp. light soya or soy substitute 1 tbsp. minced ginger 1 tbsp. minced garlic Crushed red chili peppers to taste Add all ingredients to a blender or food processor. Sauce should be quite thick as the squash will thin it out. Mix all ingredients together in a big bowl and toss till coated. Garnish with fresh cilantro and unsalted cashews or peanuts. Eat so much that you are too full for starch or dessert. (Disclaimer: Pictured with insane and unnecessary noodles. Stick with SANE spaghetti squash.) SmarterScienceOfSlim.com 7 JonathanBailor.com

8 THURSDAY Breakfast SANE Strawberry Smoothie 3 cups frozen broccoli 1.5 scoops vanilla whey protein powder 2 tbsp. milled flax seeds 3 dashes cinnamon 1 tsp. vanilla extract ¾ cup frozen strawberries Place all ingredients except milled flax, cinnamon, and boiling water into a high-quality blender. Then add cinnamon, milled flax, and pour 2 cups of boiling water over top of all ingredients to instantly thaw the frozen fruit and vegetables. Blend on high for two minutes and enjoy. 1 to 2 servings of turkey or beef jerky 8 to 16 raw baby carrots Lunch Chicken Spinach, Arugula, Cranberry, and Walnut Salad 1 ½ tablespoons flax seed oil ½ cups loosely packed baby arugula 2 tablespoons white wine vinegar ½ cup shelled walnuts ½ cup dried sweetened cranberries ¼ cup goat cheese crumbles 1 to 2 tbsp. milled flax seeds 2 cups cubed grilled chicken breast 3 cups loosely packed baby spinach leaves Fresh cracked pepper and kosher salt Combine oil, vinegar and 2 tbsp. cranberries in a blender or food processor. Process until berries are finely chopped, about 30 seconds. Allow to set for 30 minutes at room temperature. Pour dressing into the bottom of a salad bowl. Add in remaining ingredients. Season with salt and pepper. Toss to combine and coat in dressing. Eat so much that you are too full for starch or dessert. SmarterScienceOfSlim.com 8 JonathanBailor.com

9 Remainder of Strawberry Smoothie Dinner Steak with Chili-Lime Sauce 4 serrano peppers 3 cloves garlic 1 tbs. soy sauce ¼ tsp. fish sauce Juice of 1 lime 1 tbs. rice vinegar ½ tsp. garlic powder ½ tsp. dried cilantro 1 tsp. kosher salt 1 ½ lb. flat iron steak, about 1 inch thick Remove the seeds from two of the serrano peppers. Add peppers, garlic, soy sauce, fish sauce, lime juice and rice vinegar to a food processor. Pulse until finely chopped. Transfer to a bowl. Cover and refrigerate for 30 minutes. In another bowl combine garlic powder, dried cilantro and kosher salt. Rub mixture over steak. Allow to rest for about 20 minutes. Cook steaks 3-4 minutes per-side in a large heavy bottom skillet over medium heat for medium rare. Transfer to plate. Cover and allow to rest for 10 minutes. Slice and transfer to a platter. Spoon chili-lime sauce over the top. Serve with so many non-starchy vegetables that you are too full for starch or dessert. Frequently Asked Question: How should I read nutrition labels? Answer: The more fiber the better. The more protein the better. The less sugar the better. The fewer ingredients the better. The more vitamins and minerals per serving relative to calories per serving the better. Finally, if the ingredients include added sweeteners that contains calories (sugar, highfructose corn syrup etc.), hydrogenated anything, or starch (flour, corn, rice, barley, etc.) try to avoid it. SmarterScienceOfSlim.com 9 JonathanBailor.com

10 FRIDAY Breakfast 1 to 2 whole eggs and 4 to 8 egg whites scrambled with 1 cup of chopped ham and 3 to 4 cups of your favorite non-starchy vegetable (peppers, onions, mushrooms, spinach, and kale are my favorites). 1 to 3 servings of unprocessed turkey or chicken breast lunch meat 1 to 3 cups raw sugar snap peas Lunch Ground Turkey Stir Fry 1 lb ground turkey 3 carrots, diced 3 celery ribs, diced 1/2 medium onion, diced 1 jalapeno, diced 2 cups of bean sprouts 1 cup of mushrooms, sliced Green onions, diced for garnish 6 cloves of garlic, minced 2 tablespoons soy sauce 2 tsp. red chili oil 2 tsp. sesame oil 1 tsp. ground ginger In a large skillet or wok, add the ground turkey, 1/2 of the garlic, 1 tbs. of soy sauce, 1 tsp. of red chili oil, 1 tsp. of sesame oil and 1/2 tsp. of ground ginger. Cook until the turkey is cooked through. Once, the turkey is cooked through, strain it. Put the meat back into the pan and then add the carrots, celery, onions and jalapenos. Stir to combine. Add remainder of the garlic, 1 tbs. of soy sauce, 1 tsp. of red chili oil, 1 tsp. of sesame oil and 1/2 tsp. of ground ginger. After the other veggies soften a little (about 4 to 5 minutes) add the mushrooms and bean sprouts. Cook for another 4 to 5 minutes. Sprinkle with green onions and serve. Eat so much that you are too full for starch or dessert. SmarterScienceOfSlim.com 10 JonathanBailor.com

11 Leftovers from breakfast or 1 to 2 cups of low-fat plain Greek yogurt mixed with ¾ cup strawberries. Dinner Baked Salmon with Lemon Caper Butter 2 (5 oz.) salmon fillets kosher salt and pepper 4 lemon slices Non-stick spray Lemon Caper Butter (recipe follows) Preheat oven to 450 degrees. Line a baking sheet with foil and spray with non-stick spray. Place salmon fillets on the prepared baking sheet. Sprinkle fillets with kosher salt and fresh cracked pepper. Place 2 lemon slices on top of each fillet. Bake for 10 minutes. Remove and tent with aluminum foil for 10 more minutes. Fish will continue to cook during this time. It will flake easily when done. Remove lemon slices and discard. Gently slide a turner or serving spatula between the skin and the flesh of the fillet to remove the skin, it should separate very easily. Transfer fillet to a serving platter and spoon lemon caper butter over the top. Serve with so many non-starchy vegetables that you are too full for starch or dessert. Lemon Caper Butter 2 tbsp. unsalted butter 2 cloves garlic, minced 2 tbsp. capers drained and rinsed ½ tsp. lemon zest Juice of ½ of a lemon Kosher salt and fresh cracked pepper In a small sauce pan, melt butter over medium heat. Once butter has melted add garlic, capers, lemon zest and lemon juice. Cook for 2 minutes. Season to taste with salt and pepper. SmarterScienceOfSlim.com 11 JonathanBailor.com

12 SATURDAY Breakfast Raspberry Smoothie 3 cups frozen broccoli 1.5 scoops vanilla whey protein powder 2 tbsp. milled flax seeds 3 dashes cinnamon 1 tsp. vanilla extract ½ cup frozen raspberries 2 cups boiling water Place all ingredients except milled flax, cinnamon, and boiling water into a high-quality blender. Then add cinnamon, milled flax, and pour boiling water over top of all ingredients to thaw the frozen fruit and vegetables. Blend on high for two minutes and enjoy. A protein bar with at least 25 grams of protein and less than 10 grams of sugar Lunch Taco Salad with Spicy Avocado Dressing Dressing 1 large avocado, pitted, skin removed 2 tbsp. minced red onion 2 tbsp. white wine vinegar ½ cup low-fat plain Greek yogurt Juice of ½ lime ¼ tsp. ground cumin 1 jalapeno, chopped ¼ tsp. garlic powder Salad 1 pound ground turkey ¼ tsp. chili powder ¼ tsp. ground cumin ¼ tsp. garlic powder 4 hearts of romaine washed and chopped 2 tomatoes, seeded and diced 2 green onions, chopped Combine dressing ingredients in a blender or food processor. Process until smooth. Cover and chill for 30 minutes to 1 hour. In a skillet brown ground turkey. Strain. Season with chili powder, cumin, garlic powder and salt to taste. Depending on how much dressing you like spoon about 1/3 to 1/2 of the dressing in the bottom of a large salad bowl. Add romaine, meat, and tomatoes. Toss to coat. Top with green onions. Eat so much that you are too full for starch or dessert. SmarterScienceOfSlim.com 12 JonathanBailor.com

13 Remainder of Raspberry Smoothie Dinner Baked Chicken with Mushrooms 1 tsp. kosher salt ½ tsp. fresh cracked pepper ½ tsp. garlic powder 6 chicken breasts 2 cups quartered crimini mushrooms Olive oil 1 cup chicken broth 4 whole cloves garlic, peeled 1 tbs. fresh thyme leaves Preheat oven to 350 degrees. In a bowl mix together salt, pepper and garlic powder. Season both sides of the chicken with the salt mixture. In a large cast iron skillet or other heavy bottom, oven proof skillet, use enough olive oil to lightly cover the bottom of the pan and heat over medium heat. Once oil is hot, brown chicken pieces. About 4 minutes per side. Transfer chicken to a plate. Reserve 1 tbs. of pan drippings. Add mushrooms to the reserved pan drippings. Cook for 2 minutes. Return browned chicken to pan. Pour chicken broth over the top. Place garlic cloves around chicken. Sprinkle with thyme. Place skillet in the oven and cook for minutes or until chicken is cooked through and skin is browned. While the chicken is cooking spoon pan juices over the top every 10 minutes. Transfer cooked chicken to platter and cover to keep warm. Place skillet on the top and bring sauce to boil. Allow to cook for 5 minutes or until reduced by 1/3. Spoon mushrooms, garlic cloves and reduced pan juices over the top. Serve with so many non-starchy vegetables that you are too full for starch or dessert. SmarterScienceOfSlim.com 13 JonathanBailor.com

14 SUNDAY Breakfast 1 to 2 whole eggs and 4 to 8 egg white omelet filled with 1 cup of chopped ham and 3 to 4 cups of your favorite non-starchy vegetable (peppers, onions, mushrooms, spinach, and kale are my favorites). 1 to 2 servings of turkey or beef jerky 1 to 3 cups raw sugar snap peas or celery Lunch Grilled Steak Salad with Dijon Vinaigrette ¾ pound flat iron steak 1 medium onion, sliced 2 tbsp. olive oil ¼ cup flax seed oil 2 tablespoons red wine vinegar 1 tbs. Dijon mustard ½ tsp. garlic powder 2 tsp. Worcestershire sauce Kosher salt and pepper 2.5 ounces baby romaine leaves 2.5 ounces baby spinach leaves 1 cup thinly sliced crimini mushrooms Preheat your grill to medium heat. Season both sides of the steak with salt and pepper. Heat olive oil in a skillet over medium heat for 2 minutes. Add onions. Cook, stirring occasionally, until onions have caramelized. About 20 minutes. Remove from heat. After you start the onions, begin cooking your steak. For medium rare, cook for 10 minutes. Transfer to a plate and cover with foil, allow to rest for 10 minutes, the steak will continue to cook during this time. If you would like it more well done cook 15 or 20 minutes before resting. Whisk together flax seed oil, vinegar, mustard, garlic powder, Worcestershire sauce, 1/4 tsp. kosher salt and 1/4 tsp. pepper together in a bowl. Set aside. Place romaine lettuce, spinach and sliced mushrooms in a salad bowl. After steak has rested, slice thinly against the grain. Place sliced steak on top of lettuce. Top with caramelized onions. Drizzle with dressing and toss to coat. Serve. Eat so much that you are too full for starch or dessert. SmarterScienceOfSlim.com 14 JonathanBailor.com

15 Leftovers from breakfast or ½ cup soy nuts and 8 to 16 baby carrots Dinner Ginger Shrimp and Broccoli Stir-Fry 1 tbs. olive oil 4 cups fresh broccoli florets 2 cloves garlic, minced ¼ cup water or chicken broth 1 pound medium peeled shrimp 2 tsp. fresh minced ginger 1 tbs. soy sauce 1 tsp. sesame oil 1 tsp. hot oil (optional) Heat olive oil in a large skillet. Stir in broccoli florets and garlic. Pour water or chicken broth over the top. Cover and cook for 15 minutes or until the broccoli is slightly tender. Stir in remaining ingredients and cook just until the shrimp are cooked through. About 5 minutes. Eat so much that you are too full for starch or dessert. Frequently Asked Question: How does alcohol fit into a SANE lifestyle? Answer: Calories provided by the vast majority of alcoholic beverages are insane. That doesn t mean we must avoid all alcoholic beverages. It means that given our goal of minimizing insane calories, the best alcoholic beverages are those with the least calories. For example, choose wine instead of beer, clear liquor versus brown liquor, completely avoid sugar saturated mixes e.g. fruit juice or soda. SmarterScienceOfSlim.com 15 JonathanBailor.com