Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently by David Ludwig

Author:David Ludwig [Ludwig, David]
Language: eng
Format: epub
Tags: Nutrition / Diets, Fitness / Diet &#38, Health &#38
Publisher: Grand Central Publishing
Published: 2016-01-05T06:00:00+00:00

* Calorie content provided for descriptive purposes only—not as a measure to limit food intake.

** To serve two people, make a full recipe and store reserved portions to be used in subsequent meals as directed in prep notes.

*** To serve two people, make ½ recipe.

THURSDAY (DAY 11)

Breakfast

Black Bean Tofu Hash

Black Bean Tofu Hash*** (here) topped with 2 tablespoons shredded cheddar cheese, 1 to 2 tablespoons sour cream, ½ avocado, sliced, or 5 tablespoons guacamole.

Protein: 23%

Fat: 55%

Carbohydrate: 22%

Calories: 455*

Prep: Assemble and pack today’s snacks.

Snack

Cucumber Boat with Turkey and Feta (here)

Lunch

Cabbage Casserole and Vegetables

Cabbage Casserole (here) (from previous night’s dinner); 2 cups mixed greens with 1 to 2 tablespoons Mustard Vinaigrette (here).

Protein: 26%

Fat: 52%

Carbohydrate: 22%

Calories: 523*

Snack

About ⅓ cup Herb-Roasted Chickpeas (here)

Dinner

Soup, Broiled Salmon, and Garlic Herb Zucchini Rounds

About 1½ cups Carrot-Ginger Soup (here) (from previous night’s dinner) garnished with 2 tablespoons coconut milk. Broil 10 ounces salmon per person—use Broiled Fish with Lemon and Garlic** (here—follow Salmon Variation) use half for dinner and half for tomorrow’s lunch. Serve with Garlic Herb Zucchini Rounds (here).

Dessert

½ cup fruit with ½ ounce square dark chocolate

Protein: 26%

Fat: 51%

Carbohydrate: 23%

Calories: 598*

Prep: Assemble tomorrow’s lunch—Salmon, Arugula, and Orange Salad (see Day 12 Lunch), using reserved 5 ounces salmon; pack arugula separately.

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