REBUILD - Day 20

PHASE THREE 

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Menu Day Twenty

Breakfast

Fresh fruit plate with whatever’s seasonal and fresh in your area 

For example: 

• 1½ cups sliced green apple

• ¾ cup sliced pear

• 1 cup mixed berries 

• ¾ cup peach slices

• ½ cup diced honeydew melon

Note: Men may have an additional ½ cup berries and an additional  ½ cup melon.

Lunch

Jicama-Avocado Salad

Dinner

Asian Stir-Fry 

 ½ serving Braised Greens 

Note: Men may have a full seving of Braised Greens

SNACK IDEAS

• Green apple + 15 raw almonds ½ cup

• Cooked Quinoa + 1/ 3 medium avocado

• 1 to 2 cups raw veggies (carrots, broccoli, cauliflower, pea pods, bell peppers, etc.) + ¼ cup hummus OR ¾ cup organic plain yogurt

• 1 medium green apple + 1 tbsp. organic almond butter 1 hard-boiled egg + 6 to 10 whole-grain crackers (100 calories total for crackers)

• 1 cup raspberries + ¾ cup plain organic yogurt sprinkled with cinnamon

• 1 cup shelled organic edamame 3 celery stalks + 2 Tbsp. organic almond butter

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Recipes

Jicama-Avocado Salad (Makes 1 serving)

• 1/2 tsp. Himalayan salt

• 1 Tbsp. pure maple syrup

• 2 Tbsp. fresh lime juice

• 1 1/2 tsp. extra-virgin olive oil

• 1/2 medium avocado, cut into chunks

• 1/2 medium jicama, peeled, cut into matchstick-sized pieces

• 2 Tbsp. chopped fresh cilantro

Combine salt, maple syrup, lime juice, and oil in a small bowl; mix well. Combine avocado, jicama, and cilantro in a medium bowl. Drizzle with dressing; toss gently to blend. Cover tightly and let marinate in refrigerator for 1 hour or longer before serving.

Asian Stir-Fry (Makes 1 serving)

• 1 Tbsp. extra-virgin coconut oil

• 2 cloves garlic, chopped

• 1 Tbsp. grated fresh ginger

• 1/2 medium carrot, cutinto thin diagonal slices

• 1/2 cup broccoli florets

• 1/4 medium red bell pepper, sliced

• 1 small head bok choy, chopped into bite-sized chunks

• 1 1/2 tsp. sesame oil

• 1 Tbsp. Bragg Liquid Aminos

Heat coconut oil in large skillet or wok over high heat. Add garlic, ginger, and carrot; cook, stirring constantly, for 1 minute. Add broccoli; cook, stirring frequently, for 4 to 5 minutes. Add bell pepper and bok choy. Reduce heat to medium. Cook 2 to 3 minutes or until tender-crisp. Turn off heat. Add sesame oil and Bragg Liquid Aminos. Mix well.

Braised Greens (Makes 1 serving)

• 1 Tbsp. olive oil

• 1/2 clove garlic, chopped

• 1/2 bunch greens (like kale, collards, or chard)

• 1/4 cup vegetable broth (or water)

• 1/4 tsp. Himalayan salt

Heat oil in large skillet over medium heat. Add garlic; cook, stirring frequently, for 1 minute. Add greens; cook for 1 minute. Add broth and salt. Cover. Simmer for 3 to 5 minutes, or until tender.