Sunday, August 18, 2013

Day Nineteen - Test New Vegetable

Yesterday I lost 1.7lbs bring my weight loss to 12.2lbs. 

I veered away from the book yesterday so here are the highlights of the day's plan:
  • For breakfast (one of the below - not both)
    • Flax granola and an approved fruit.
    • Cereal with sunflower, chia seeds and fruit (1 cup cereal, 1/2 fruit for women, 1 1/2 cup cereal, whole fruit for men)
  • For lunch (one of the below - not both)
    • Vegetable Timbale, raw spinach and pumpkin seeds (1 cup timbale woman, 2 cups timbale men)
    • Approved salad with a minimum of 15 grams of vegetarian protein and an approved soup
  • Snack is (one of the below - not both)
    • Rye crackers and 1-2 Tablespoons almond butter (1 cracker woman, 2 crackers men)
    • Chocolate covered pear slice with a small handful of almonds
  • Diner is any approved protein, add a new vegetable to vegetable saute, arugla with diced pear
  • Dessert is 1 ounce of dark chocolate or cinnamon poached fruit with whipping cream.

Here is what I ate for the day:

Breakfast 
  • Flax granola with 1/2 apple
Lunch
  • Mixed green salad with 1/2 cup sodium free chickpeas, 1/4 an avacado, sunflower seeds
Dinner
  • Steak
  • Snow peas, zucchini, winter squash, onions, and basil
  • Arugula with diced pear
  • Half a baked potato
Snack
  • Rye cracker with 1 tablespoon of raw butter
Dessert
  • 1 ounce of dark chocolate

Saturday, August 17, 2013

Day Eighteen: Test a New Restaurant

Yesterday I gained 3.3lbs bring my weight loss to 10.5lbs. I was expecting to gain weight but not that much. I've read that it takes 3,500 calories to gain or lose a pound, if that's true then I would of had to of consumed over 12,000 calories yesterday.  That didn't happen.  Most likely I had a reaction to one of the foods I had for dinner.  No worries, I'll lose the weight I gained by Wednesday.

I veered away from the book yesterday so here are the highlights of what I was suppose to have had:
  • For breakfast one of the following:
    • flax granola with approved fruit
    • flax granola with approved cereal and approved fruit
    • smoothie with chia seeds and rye cracker with nut butter (1 cracker women, 2 cracker men)
  • For lunch spicy chickpea spinach salad and butternut squash soup.
  • Snack is salt free potato chips and guacamole (1oz & 1/8 cup women, 1.5oz & 1/4 cup men)
  • Diner is one of the following:
    • Test a restaurant
    • Any approved protein, any salad, test a new cooked vegetable
  • Dessert is creme brulee, chocolate deserts, biscotti, or fruit with whipped cream shared with a dining companion.
Here is what I ate for the day:

Breakfast 
  • Brown rice cereal with almonds, cranberries, and agave
Dinner 
  • Two pieces of bread
  • Veal Parmesan (half) and1/2 cup rigatoni noodles with meat sauce
  • Arugula salad 
Snack
  • 4 ounce of salt-free potato chips
Dessert
  • Tiramisu (shared with three others)

Friday, August 16, 2013

Day Seventeen - No Test

Yesterday I lost 1.3lbs bring my weight loss to 13.8lbs.  I didn't finish all my water until midnight so the loss could be higher.

I ate dinner at my grandmothers and didn't follow the plan to the letter but I didn't eat any foods that I hadn't already tested and found no reaction to. 

In case you are wondering, the plan dinner is any approved protein on a bed of mixed green and Vegetable Timbale.

Like every morning I weighed my self and then drank 16oz of water with lemon.

Here is what I ate for the day:

Breakfast 
Lunch
  • Spicy Chickpea Spinach Salad
  • Butternut Squash Soup
Dinner
  • Roasted chicken with garlic, lemon, and rosemary
  • Boiled Carrots
  • Half a potato
Snack
  • Rye cracker with raw almond butter
Dessert
  • 1 ounce of dark chocolate

Thursday, August 15, 2013

Day Sixteen - Two Proteins in One Day

Yesterday gained 1 lb bring my weight loss to 12.5lbs.  Looks like I can't eat animal protein for lunch and dinner and lose weight.  I'm curious what would happen if I had the protein for breakfast and dinner so I'll test that in Phase Three.

Like every morning I weighed my self and then drank 16oz of water with lemon.

Here is what I ate for the day:

Breakfast 
  • Rice Cereal with Blueberries and Pears
Lunch
  • Sauteed kale and shitaki mushrooms
  • 2 ounces of leftover grilled chicken from the night before
  • Rye cracker with Manchego cheese
Dinner
  • Roasted chicken 
  • Baby romaine salad
  • Steamed broccoli.
Snack
  • Apple with a small handful of raw almonds
Dessert
  • 1 ounce of dark chocolate

Wednesday, August 14, 2013

Avocado, Blueberry, and Pear Smoothie

Avocado, Blueberry, and Pear Smoothie  (serves 1)

This is how I make my Plan smoothie and it's delicious.  When you don't have a pear double the blueberries and add 2 cups of spinach.  If you like very thick smoothie start with 1/2 cup coconut milk.

Ingredients:

1/2 cup blueberries
1 ripe Pear
1-2 cups So Delicious Coconut Milk
1/4 of an avocado
1 teaspoons agave or honey
1/2 cup of ice

Method:

Combine blueberries, 1 cup coconut milk, pear, avocado, agave, ice in a blender and process until well-blended.  Add coconut milk 1/4 C at a time and blend again until it is the consistency you like.

Day Fifteen - No Test

Yesterday I lost 1.6 lb, bring my weight loss to 13.5lbs.

I woke up sick so after I weighed myself I went back to bed.  I woke up again at 3:30pm feeling great.  I drank a liter of water and then waited 30 minutes to eat something.  I had the plan breakfast, skipped lunch and ate a late dinner of plan approved ingredients.  I was so hungry at dinner so I had second piece of chicken.  I was out of chocolate so I walked to A&P and got a bag of Assorted Lindt Dark Chocolate Truffles.  I had one of each flavor (dark, extra dark, and cafe.). YUM!

I veered away from the book yesterday so here are the highlights.

  • For breakfast (one of the below - not both)
    • Smoothie with chia seeds, rye cracker, and nut butter
    • Flax granola and an approved fruit.
  • For lunch (one of the below - not both)
    • Slice of white bread with leftover zucchini, cheese, and sun flower seeds.  Mixed greens and an approved soup
    • Approved salad with a minimum of 15 grams of vegetarian protein and an approved soup
  • Carrots with 1 to 2 tablespoons of raw almond butter
  • Diner is chicken with Indian spice rub, sauteed kale with vegetables, and steamed broccoli with lemon and lemon oil.
  • Dessert as always is 1 ounce of dark chocolate or cinnamon poached fruit with whipping cream.

Here is what I ate for the day:

Breakfast 
  • Smoothie with  rye crackers, and roasted almond butter
Dinner
  • 2 pan roasted chicken thighs
  • Roasted Carrots
  • Sauteed winter Squash, Zucchini, onions, garlic, and fresh basil
Dessert
  • 1.3 ounces of Lindt dark chocolate truffles (3 balls)

Tuesday, August 13, 2013

Day Fourteen: Test New Breakfast Addition (or Milk)

Yesterday I lost .2 lb bring my weight loss to 12.1lbs.  The plan says anything less than half a pound is a reactivity, however, I not positive my reaction was to the egg or if it was due to one of the following:
- Eating eggs
- I have a cold
- I didn't eat enough calories yesterday, I'm sick and didn't feel well enough to eat or cook
- near a "set point", I'm a few pounds away from a weight I was for a long period of time

I'll put eggs on my test again list for Phase 3.  Next time I will test a single egg instead of two like I did yesterday.  Eggs are a hard thing for me to give up because they are included in so many recipes as a binder.  I choose an egg to test because its something I enjoy eating for breakfast or dinner and it was a way for me to test a breakfast item but also an animal protein. 

I veered away from the book yesterday so here are the highlights.
  • For breakfast test a new breakfast item or whole or lactose-free milk.  
  • For lunch Roasted Italian Winter Vegetables (1 cup women, 2-3 men) on a bed of spinach with goat cheese.  Rye cracker with Homemade Hummus (1 cracker for women and two for me).
  • Snack is an approved fruit (1/2 for women and a whole for men) and a small hand full of raw almonds. 
  • Diner is any approved protein,  leftover salad from dinner on Day 13, and sauteed zucchini with basil, lemon oil, 1 Tablespoon grated Manchego.  
  • Dessert as always is 1 ounce of dark chocolate or cinnamon poached fruit with whipping cream.
Here is what I ate for the day:

Breakfast
  • Butternut squash soup with pumpkin seeds
Dinner
  • Mixed green salad with cranberries, avocado and pumpkin seeds
  • Two egg omelet with sauteed garlic, spinach, shitaki mushrooms, shallots, and Manchago cheese
Dessert
  • 1 ounce of dark chocolate

Monday, August 12, 2013

Coconut Chia Seed Pudding with Blueberry Pear Compote

Coconut Chia Seed Pudding with Blueberry Pear Compote (serves 4)

I used black chia seeds because that's what I had on hand so the mixture came out look gray.  Next time I will use white chia seeds.  The full fat coconut milk makes this decadent and dessert worthy.  If you want to have this for breakfast use 1 1/2 cup of So Delicious Coconut Milk

Ingredients:

Coconut Chia Seed Pudding
with Blueberry Pear Compote
Pudding:
1 can full fat coconut milk
1 to 2 Tablespoons sugar  
1/4 teaspoon Cinnamon
1/4 teaspoon nutmeg
1/2 cup Chia Seeds


Compote: 
1 cup blueberries
1 pear, peeled and diced
1/4 cup water
1 Tablespoon sugar
Optional: 1 teaspoon lemon juice or zest

Method:

On medium heat bring the coconut milk, sugar, cinnamon, and nutmeg to a boil.  Lower the heat, add the chia seeds to the pot and stir constantly for 1 minute.  Let  mixture rest for 15 minutes.

Combine 1/2 cup blueberries with the pear, sugar, water and lemon juice in a heavy small saucepan.  Simmer over medium heat until berries burst, stirring often, about 10 minutes. Add remaining 1/2 cup berries. Cook until compote coats spoon, stirring often, about 8 minutes.

Serve warm  or cold



Sunday, August 11, 2013

Day Thirteen: No Test

Yesterday I lost another 1.2 lbs bring my weight loss to 11.9lbs. On Day Thirteen of The Plan you are suppose to have a smoothie but I didn't have one of the main ingredients, blueberries, so I will try it in a few days.

Like every morning I weighed my self and then drank 16oz of water with lemon.

Here is what I ate for the day:

Breakfast 
Lunch
Dinner
  • Grilled Chicken breast on Arugula
  • Roasted vegetables with 1/2 a potato
Snack
  • 1/2 a pear
Dessert
  • 1 ounce of dark chocolate

Butternut Squash Soup

Butternut Squash Soup (Serves 2-4)

Ingredients:

1 large butternut squash, peeled, seeded and chopped
2 zucchini, chopped, chopped
1 large yellow onion, chopped
3 garlic cloves
1 Tablespoon raw ginger, grated or chopped
4 cups water
Seasoning: cinnamon, black pepper, and onion powder to taste.

Method:

Heat 1/2 cup water to a simmer over medium-high heat.  Add onion and garlic and cook until tender, about 6 minutes, stirring occasionally.  Stir in ginger, squash, zucchini, seasoning and remaining water and heat to a boil.  Reduce to a simmer, cover and cook 20-30 minutes or until vegetables are tender.  In batches, carefully puree in a blender.  Add water if needed to thin to desired consistency.

Carrot Ginger Soup

Carrot Ginger Soup (serves 6-8)

Ingredients:

1 1/2 pounds carrots, chopped
1 zucchini, chopped
1 large yellow onion, chopped
3 garlic cloves
1 Tablespoon raw ginger, grated or chopped
4 cups water
Seasoning: cumin, cinnamon, and onion powder to taste.

Method:

Heat 1/2 cup water to a simmer over medium-high heat.  Add onion and garlic and cook until tender, about 6 minutes, stirring occasionally.  Stir in ginger, carrots, zucchini, seasoning and remaining water and heat to a boil.  Reduce to a simmer, cover and cook 20-30 minutes or until vegetables are tender.  In batches, carefully puree in a blender.  Add water if needed to thin to desired consistency.

Chicken Parmesan

Chicken Parmesan (serves 2)

In the book, "The Plan" by Lyn-Genet Recitas, a recipe like this is recommended to test tomatoes.

Ingredients:

2 Plum tomatoes, diced
3-4 Tablespoons of olive oil
4 Garlic cloves (peel and mince 3 clove and smash one)
2 Tablespoons of jullianed or chopped basil
Sea Salt and Pepper to taste
3/4 lb of chicken breast
3 ounces of fresh unsalted mozzarella
1 ounce Parmesan

Method:

Pound the chicken to 1/3 – 1/2 inch thickness. Season both sides of the chicken with salt and pepper.

Heat a medium skillet over medium-low heat and add 1-2 Tablespoons of oil. When oil is hot, add smashed garlic and cook, stirring occasionally, for about 7 minutes, until golden brown and softened. Remove the garlic.

Turn up the heat to medium. Once the oil is hot, add the chicken and cook 2-3 minutes per side, until the chicken is brown. Lower the heat to medium and cook the chicken for another 2-3 minutes turning once until the chicken is done.

Saute the tomatoes, minced garlic and basil in 2 Tablespoons of oil until the tomatoes are soft.

Spoon the tomato mixture on to the chicken and top with mozzarella and Parmesan cheese.  Broil for until the cheese has melted.

If you like thicker chicken then bake the chicken in a 350 F oven for 15-20 min.

Lemon Butter Chicken

Lemon Butter Chicken (serves 2)

 I like a lot of lemon in this sauce.  I don't know if capers or shallots are allowed in Phase One or Two so wait until Phase Three to add them.  Capers have a lot of sodium so the less you use the better. Shallots are probably safe since garlic and onion is allowed but why take a chance.

Ingredients:

2 Tablespoons butter
1 Teaspoon olive oil, optional
1/2 to 1 whole lemon juiced
Sea Salt and Pepper to taste
3/4 lb of chicken breast
1Tablespoon Manchego cheese grated
Optional: 1 Tablespoon drained capers and 1/4 cup of shallots.

Method:

Pound the chicken to 1/3 – 1/2 inch thickness. Season both sides of the chicken with salt and pepper.

Heat a medium skillet over medium heat and add the butter and the olive oil.  You're adding the olive oil so the butter wont burn. When butter is close to  is melted raise the heat to medium high.

Once the butter is bubbling, add the chicken and cook 2-3 minutes per side, until the chicken is brown. Lower the heat to medium and cook the chicken for another 2-3 minutes, turning once, until  the chicken is done

If you are adding capers and shallots add them to the pan now and cook them for 30 seconds.  Add lemon juice to the pan and cook for another 30 minutes and then serve with grated cheese over the top.


Italian Herb Chicken with Orange Zest

View More Recipes 

Italian Herb Chicken with Orange Zest (serves 2)

Ingredients:

1 Orange, washed
1 Tablespoons Italian Herbs
3/4 lb of chicken breast

Method:

Preheat oven to 350 F.  Remove the orange peel with a grater and set aside.  Sprinkle both sides of the chicken with Italian Herbs and then top with the orange zest and bake for 20 to 25minutes.

Day Twelve: New Vegetable

Yesterday I lost 1lb bring my weight loss to 10.7lbs.  For today's test you are allowed to try 5 or 6 snow peas, 1/2 cup bok choy, 4 or 5 brussel sprouts,1/2 cup savoy cabbage, 1 plum tomato, 1 red bell pepper, 1/2 potato, 1/3 sweet potato, radiccho, or endive.  I opted for half a baked potato with butter which went perfectly with my rib eye. YUM.

Like every morning I weighed my self and then drank 16oz of water with lemon.

Here is what I ate for the day:

Breakfast 
Lunch
  • Leftover Vegetable Timbale
  • Salad with pumpkin seeds
Dinner
  • Steak
  • 1/2 baked potato with butter
  • Mixed green salad
Dessert
  • 1 ounce of dark chocolate

Saturday, August 10, 2013

Blueberry Pear Chia Compote

Blueberry Pear Chia Compote (serves 2)

This recipe isn't in the book "The Plan" by Lyn-Genet Recitas, however, I read on the web that it can be used as alternative to the flax granola.

Ingredients:

1 cup blueberries
1 ripe pear, diced
1 1/4 cup So Delicious Coconut Milk
1 teaspoons agave
1 teaspoon Cinnamon
1/2 teaspoon vanilla
Pinch of nutmeg and or cloves
1/2 cup Chia Seeds 

Method:

Add everything except the Chia Seeds to a pan and bring to a boil over a medium heat.  Lower heat and simmer for 20 minutes or until the fruit is soft.  Remove from heat and stir in the Chia seeds. Continue stirring for 2-3 minutes until.  Refrigerate for 4 hours. Serve warm or cold.

Flax Granola

Flax Granola 

I like to soak my cranberries in the water before soaking the flax seeds overnight but this step isn't necessary and can be skipped.  If you do skip this step you also don't need to warm the water.

Ingredients:

1 1/2 cups whole flax seed
3/4 cup of water
1 teaspoons vanilla
1/2 teaspoon cinnamon
Pinch ground nutmeg or clove (or both)
1/2 cup dried cranberries
1/2 cup almonds raw unsalted almonds (other nuts can be added after they are tested)
1/4 cup raw unsalted sunflower or pumpkin or a mix of both

Method:

Warm the water and soak the cranberries in the water for 30 minutes. Remove the cranberries and refrigerate them.

In a large bowl mix together the water the cranberries soaked in, the flax seeds, vanilla, cinnamon and nutmeg.  Cover the bowl and refrigerate for 8 hours or over night.

The next day heat an oven to 275 degrees F.  Spread the flax seed mixture evenly on to a cookie sheet and bake for 20 minutes.  Using a spatula turn over the flax seeds and break it up into large sections.  Place it back in the oven and let it cook for another 20 minutes.   Turn the granola over again and break it up into smaller pieces. Mix in the soaked cranberries, nuts, and seeds and back for another 10-20 minutes.


Day Eleven: No Test

I lost 1 lb yesterday bringing my total weight loss back down to 9.7lbs.  I was hoping that it was going to be more so that I could blame the weight gain from the previous day on the late night water but it looks like it was the mustard or the lamb.

Like every morning I weighed my self and then drank 16oz of water with lemon.

Here is what I ate for the day:

Breakfast 
  • 1 cup of flax granola with ½ a apple and a cup of Rice Dream
Lunch
  • Mixed green salad with kale and pumpkin seeds
Dinner
Snack
  • Carrots
Dessert
  • 1 ounce of dark chocolate

Day Ten: New Protein

I gained 1 lb yesterday bringing me down 9.7lbs.  I "accidentally" had 1/2 teaspoon of Dijon mustard during dinner.  It accidentally got into my mouth but I knew it was mustard and I should of spit it out but it was delicious.  Confused ... well I made rack of lamb for dinner, one with a garlic herb crust and the other with a dijon panko crust and some of the bread crumb crust got on mine and well ... it was too delicious to spit out.

On top of ingesting mustard I also didn't finish my water until 2am so the weight gain could be the mustard, late night water or lamb.  I'm hoping it's the late night water.  I'll retest lamb and mustard (separately) in Phase 3.
protein
Like every morning I weighed my self and then drank 16oz of water with lemon.

Here is what I ate for the day:

Breakfast 
  • 1 cup of hot rice cereal mixed with 1/2 cup of flax granola and a half a apple
Lunch
  • Baby romaine salad with zucchini, carrots, avocado and sunflower seeds.
  • Butternut squash
Dinner
  • Rack of Lamb with a garlic herb crust
  • Mixed green salad with avocado and apple
Snack
  • Rye cracker with 1 Tablespoon almond butter
Dessert
  • 1 ounce of dark chocolate

Thursday, August 8, 2013

Day Nine Redux - Rest Day

I wasn't happy with my weight loss for the last two days so I did an extra rest day.  Yesterday I lost  .5 lb bringing my total weight loss to 9.7lbs.   I was so relieved that the scale moved more than it had been.  If it hadn't I was going try to keep doing rest days until it did move.

Although I had bread and still lost the weight I'm going to try to avoid it for the rest of Phase 2.

Like every morning I weighed my self and then drank 16oz of water with lemon.

Here is what I ate for the day:

Breakfast 
  • 1 slice of white bread with 2 Tablespoons of raw almond butter and 1/2 an apple.
Lunch
  • Baby romaine with goat cheese, avocado and sunflower seeds
  • Broccoli soup
Dinner
  • Roasted Apricot Chipotle Chicken
  • Roasted butternut squash
  • Baby romaine salad with zucchini, carrots, avocado and sunflower seeds.
Snack
  • Chocolate Covered Pear Slice with pumpkin seeds
Dessert
  • 1 ounce of dark chocolate

Day Nine - Rest Day

Yesterday I lost  .2lb bringing my total weight loss to 9.2lbs.   Although yesterday was a rest day there were new Breakfast choices and a new snack, chocolate covered pear (YUM).   Dinner was any approved protein that was previously tested.  Unfortunately I had to stick to chicken because I tested beef first (The Plan says you can't have beef more than once a week until Phase Three when you can test having it twice.).

Like every morning I weighed my self and then drank 16oz of water with lemon.

Here is what I ate for the day:

Breakfast 
  • 1 slice of white bread with 2 Tablespoons of raw almond butter and 1/2 an apple.
Lunch
  • Baby romaine with goat cheese, avocado and sunflower seeds
  • Broccoli soup
Dinner
  • Roasted Apricot Chipotle Chicken
  • Roasted butternut squash
  • Baby romaine salad with zucchini, carrots, avocado and sunflower seeds.
Snack
  • Chocolate Covered Pear Slice with pumpkin seeds
Dessert
  • 1 ounce of dark chocolate

Tuesday, August 6, 2013

Day Eight on The Plan - Bread Test

Yesterday I lost .2 lb giving me a total loss of 9lbs.   Although yesterday was a rest day there were new Breakfast choices and a new snack, chocolate-covered Pear (YUM).   Dinner was any approved protein that was previously tested.  Unfortunately I had to stick to chicken because I tested beef first (The Plan says you can't have beef more than once a week until Phase Three when you can test having it twice.).

Like every morning I weighed my self and then drank 16oz of water with lemon.

Here is what I ate for the day:

Breakfast 
  • 1 cup of flax granola with ½ a pear and a cup of Rice Dream
Lunch
  • Slice of white bread topped with goat cheese and sauteed zucchini and basil
  • Mixed greens with avocado, pumpkin seeds, and half a diced apple
Dinner
  • Roasted Apricot Chipotle Chicken with Carrots.
  • Spinach Salad
  • Steamed broccoli
Snack
  • Small handful of raw almonds
Dessert
  • 1 ounce of dark chocolate

Monday, August 5, 2013

Day Seven on The Plan - Rest Day

I lost .4 lb from Day 6 New Protein Test (I had skirt steak - YUM!).  I was worried because I love beef and don't want to give it up.  Yesterday I lost .4 lb bringing my total loss to 8.8lbs.

I made minor tweaks to the plan.  I add nuts, seeds and dried berries to the flax granola and skip the milk.  I'm not a big fan of cereal so I typically eat the granola and fruit separate from the milk.  I skipped the milk because I was out of it.  

The plan wants you to have Spicy Veg Soup but I hated the soup the first time I tried it. On the 2013 Day 1 to 3 Food Prep from the Lyn-Genet website the Spicy Veg Soup has been replaced with a Cream of Broccoli so that's what I had instead. I also didn't have the cheese for lunch and instead grated Macheago cheese over the chicken I had for dinner. Nom Nom

For dinner the plan wants you to  have chicken with a lemon garlic sauce and carrots and broccoli in the stir fry.  I made my own chicken and added carrots to my broccoli soup so I skipped them at dinner.

 For the chips I had Kettle brand unsalted and they were delicious.  The back of the bag said 1oz was equal to 13 chips.  I put them on pretty plate and sat on the balcony in the back over looking the river and enjoyed every crunchy yummy bite.

Like every morning I weighed my self and then drank 16oz of water with lemon.

Here is what I ate for the day:
    Flax Granola, apple, seeds, and berries
    Breakfast 
    • 1 cup of flax granola mixed with nuts, seeds, dried berries and ½ a apple 
    Lunch
    • Roasted butternut squash and sauteed kale topped with pumpkin seeds.
    • Cream of broccoli soup
    Dinner
    Snack
    • 1 ounce of salt free potato chips
    Dessert
    • 1 ounce of dark chocolate

    Saturday, August 3, 2013

    Chicken Recipes on The Plan

    Chicken with Italian Herbs & Orange Zest (serves 2)

    Ingredients:

    1 Orange, washed
    1 Tablespoons Italian Herbs
    3/4 lb of chicken breast

    Method:

    Preheat oven to 350 F.  Remove the orange peel with a grater and set aside.  Sprinkle both sides of the chicken with Italian Herbs and then top with the orange zest and bake for 20 to 25minutes.


    Chicken Parmesan (serves 2)

    In the book, "The Plan" by Lyn-Genet Recitas, a recipe like this is recommended to test tomatoes.

    Ingredients:

    2 Plum tomatoes, diced
    3-4 Tablespoons of olive oil
    4 Garlic cloves (peel and mince 3 clove and smash one)
    2 Tablespoons of jullianed or chopped basil
    Sea Salt and Pepper to taste
    3/4 lb of chicken breast
    3 ounces of fresh unsalted mozzarella
    1 ounce Parmesan

    Method:

    Pound the chicken to 1/3 – 1/2 inch thickness. Season both sides of the chicken with salt and pepper.

    Heat a medium skillet over medium-low heat and add 1-2 Tablespoons of oil. When oil is hot, add smashed garlic and cook, stirring occasionally, for about 7 minutes, until golden brown and softened. Remove the garlic.

    Turn up the heat to medium. Once the oil is hot, add the chicken and cook 2-3 minutes per side, until the chicken is brown. Lower the heat to medium and cook the chicken for another 2-3 minutes turning once until the chicken is done.

    Saute the tomatoes, minced garlic and basil in 2 Tablespoons of oil until the tomatoes are soft.

    Spoon the tomato mixture on to the chicken and top with mozzarella and Parmesan cheese.  Broil for until the cheese has melted.

    If you like thicker chicken then bake the chicken in a 350 F oven for 15-20 min.


    Lemon Butter Chicken (serves 2)

     I like a lot of lemon in this sauce.  I don't know if capers or shallots are allowed in Phase One or Two so wait until Phase Three to add them.  Capers have a lot of sodium so the less you use the better. Shallots are probably safe since garlic and onion is allowed but why take a chance.

    Ingredients:

    2 Tablespoons butter
    1 Teaspoon olive oil, optional
    1/2 to 1 whole lemon juiced
    Sea Salt and Pepper to taste
    3/4 lb of chicken breast
    1Tablespoon Manchego cheese grated
    Optional: 1 Tablespoon drained capers and 1/4 cup of shallots.

    Method:

    Pound the chicken to 1/3 – 1/2 inch thickness. Season both sides of the chicken with salt and pepper.

    Heat a medium skillet over medium heat and add the butter and the olive oil.  You're adding the olive oil so the butter wont burn. When butter is close to  is melted raise the heat to medium high.

    Once the butter is bubbling, add the chicken and cook 2-3 minutes per side, until the chicken is brown. Lower the heat to medium and cook the chicken for another 2-3 minutes, turning once, until  the chicken is done


    If you are adding capers and shallots add them to the pan now and cook them for 30 seconds.  Add lemon juice to the pan and cook for another 30 minutes and then serve with grated cheese over the top.





    Day Six on The Plan - Protein Test

    Day Six on The Plan - Protein Test

    A little over six months ago I started the plan and made it successfully through five days. On the sixth day I didn't follow the plan and instead of doing a reset day like I planned I ended up quitting.  While visiting my family in New Jersey last week my sister suggested we go on "The Lyn-Genet Plan" together. 

    The second time around has been so much easier because I knew what to expect and had someone to share the cooking and shopping with.

    I'm down 8lbs and feeling great.  I'm going to Costco's to pick up steak for dinner.  I'm planning on doing some tasting at Costco's, like I did at Whole Foods on this day, but this time I am prepared with the proper food to eat the following day if the scale moves in the wrong direction.

    After I wake up:
    • Weigh myself
    • Drink 16oz of water with lemon
    Breakfast 
    • 1 cup of flax granola with ½ a pear and a cup of Silk Coconut Milk
    Lunch
    • Baby romaine with leftover zucchini, goat cheese, and pumpkin seeds
    • 1 rye cracker with 2 tablespoons of homemade hummus

    Dinner
    • Steak
    • Roasted butternut squash and sauteed kale topped with grated Manchego cheese
    Snack
    • ½ an apple and small handful of raw almonds
    Dessert
    • 1 ounce of dark chocolate
    The approved proteins to test today are beef, lamb, beans, fish and eggs.  You can learn more about testing proteins on my Animal Protein post.

    Animal Proteins on The Plan

    Animal Proteins on The Plan

    Portions should be 4 to 6 ounces for women and 6 to 8 ounces for men.  When you're testing a new protein you should start with half the portion size.

    Beef

    • You should eat it only once every seven days so don't make this your first protien test unless you really like chicken because you will be eating a lot of that.   At a later date test having beef twice in a week
    •  All types of beef are allowed, but stay away from marinated meats because the marinates usually have extra sodium.
    • Cook fattier meats to medium-rare.  If you like your meat well done choose leaner cuts like Filet Mignon.

    Beans

    • Eat only once a day
    • If you pass the chickpea test try pink or pinto beans next
    • Avoid black beans during Phase two and do a "self test" later on.
    • Don't do the following food combinations until you test them later on:
      • Beans and rice
      • Beans and meat

    Duck

    • Duck is as low as chicken in reactivity so its a good choice

    Eggs

    • Only once a day
    • Eat every other day, later on do a test to eat them daily
    • Don't eat them with bread until you've tested this combination
    • Hard boiled eggs are the only method of cooking you should stay away from

    Fish

    • Don't eat on consecutive days.  At a later date test if you can fish two days in a row.
    • Don't eat more than once or twice a week.
    • Choice wild white fish and wait until later to test tuna, cod, and swordfish.
    • Don't eat farm raised fish or Salmon

    Lamb

    • Eat two to three times a week

    Pork

    • Eat fresh pork and test smoked/cured meats (like bacon and deli ham) in Phase three
    • Highly reactive

    Shellfish

    • Test scallops first an wait until phase three to test other types of shellfish.

    Venison

    • Low reactivity
    • Don't over cook it, start with it rare to medium and then test well-done in Phase Three.