28in28 RAPID WEIGHT LOSS PROGRAM

Changing the way America loses weight!

RECIPES FOR SUCCESS

MATT O’BRIEN, BS, CSCS

28in28, LLC

2655 Ulmerton Road, Suite 257 Clearwater, Fl 33762

28in28 Rapid Weight Loss Program Changing the Way America Loses Weight Copyright © 2012 by Matt O’Brien and 28in28, LLC. All rights reserved. We encourage you to use, print, and share with your friends and family any and all of the recipes found in this eBook. Beyond this explicit purpose, no part of this eBook may be used or reproduced by any means graphic, electronic, or mechanical including photocopying, recording, taping, or by any information storage retrieval system without the written permission of Matt O’Brien and 28in28, LLC except in the case of brief excerpts and quotations embodied in critical articles, news stories, and reviews. You should not undertake any diet/exercise regimen recommended in this book or the 28in28 Program before consulting your personal physician. Some of the recommended foods and suggested exercises in this program may not be suitable for all individuals. As with any diet or exercise program, if at any time you experience pain or discomfort, stop immediately and consult your physician. Neither the author nor 28in28, LLC shall be responsible or liable for any loss, injury, or damage allegedly arising as a consequence of your use or application of any information or suggestions contained in this book. Because of the dynamic nature of the Internet, any web addresses or links contained in this manual may have changed since publication and may no longer be valid. Additional copies of this eBook may be ordered by contacting:

28in28, LLC 2655 Ulmerton Road, Suite 257 Clearwater, FL 33762 www.28in28.com 1-888-501-8330

BACKGROUND The dietary and physiological principles that make the 28in28 program so effective are based on decades of conclusive scientific research, which until recently has remained relatively hidden from the American public. For you to comprehend, understand, and embrace as truth what I am about to explain, you will have to forget everything you know about nutrition. The reality is that most of us have been mislead by the nutritional authorities appointed over us. What you're about to learn will revolutionize the way you think about "healthy" food, change the way you eat, and as a result, change how you feel, decrease your appetite, help you lose any excess weight, and help you gain absolute control over food and whatever you put into your body. Many popular diets and diet programs base their nutritional assumptions on the evolution of our species, particularly our “Paleolithic” ancestors. The problem with this assumption is that both the plants and animals that our ancestors ate are radically different nutrient-wise than the agricultural plants and domesticated animals available for us to eat today. Some programs also exclude the hurried reality of modern day living and its lack of available time for food acquisition (hunting and gathering), preparation, and consumption. Somewhere in the middle, is a realistic nutrition plan that takes a logical and commonsensical approach to food; Food made simple! The 28in28 program is organized into 3 phases for progressive and continuous weight loss and ultimately, weight maintenance when you reach your goal weight. During this journey, you will transition from wherever you are now to a nutrient-dense, healthy, energizing, and life-extending lifestyle of eating. In other words, 28in28 can be your Nutrition Plan for Life! The recipes that follow use the ingredients from the respective Food Selection Lists found in the 28in28 Phase 1, 2, or 3 Programs. These are indicated by the appropriate letters (A, B, C, etc.) at the end of each recipe title. The key to your long term success is learning to enjoy nutritious and healthy foods in a variety of ways. Our goal here is to provide you a great starting point with these easy to prepare, great tasting recipes. Many of our recipes have come from our customers and we encourage you to explore your culinary skills and come up with your own 28in28 recipes too. If you have a great recipe you would like to share with others, please email it with your name and contact information to: recipes@28in28.com. For more information on the 28in28 Program or to purchase 28in28 supplements, go to www.28in28.com. Bon Appetit!

TABLE OF CONTENTS

RECIPE & RESTAURANT RULES

QUICK & EASY Breakfast Smoothie (A-B-C-E) Shake and Go Peanut Butter and Chocolate Smoothie (A-C) Chicken (or Turkey) and Black Beans (A-B-C) Chicken-Stuffed Peppers Semi-homemade Vegetable Soup

BREAKFAST Power Start Omelette (A-B-C) F(A-B-B)ulous Frittata Protein Pan(C-A)kes Breakfast Burritos (A-B-C) Western Double Protein Omelette (A-A-B) Slow Carb Huevos Rancheros (A-B-C) Protein Enriched Oatmeal (A-C) Breakfast Skillet Scramble (A-B-C) “FREE MEAL” Peanut Butter and Banana Pancakes! (A-E-F)

LUNCH Shrimp Salad w/ Cilantro-Lime Vinaigrette (A-B) Mediterranean Salad (B-C) Tuna, Bean, and Tomato Salad (A-B-B-C) “NAKED” Bistro Burger (A-B-B) Greek Chicken and Barley Salad (A-B-C) DINNER Beef Stroganoff (A-B-C) Chick Pea or Chicken Curry (A-B-C) Steak au Poivre with Sautéed Peppers (A-B-B) Chicken and Broccoli Stir Fry (A-B-B) Spanakopita-stuffed Chicken Breast Rolls (A-B) Shrimp Fra Diavolo (A-A-B) Southwestern-Style Stuffed Peppers (A-B-C) Tex-Mex Chicken & Black Bean Soup (A-B-C)

“Crock Pot” Chicken with Asparagus (A-B) Asian-Style Chicken Soup (A-A-B) Turkey Bolognese (A-B-B) Green Chicken Chili (A-B-C) Pan-seared Salmon Salad (A-B-B) “NAKED” Tacos (A-B-B-C) SIDES Mash Potatoes Alternative #1 (B-C) Mash Potatoes Alternative #2 (B-C) Pesto Brussels Sprouts (B) Cucumber Salad (B) Steamed Broccoli with Garlic and Ginger (B) Sautéed Spinach with Garlic (B) Roasted Spaghetti Squash (B) Sautéed Bok Choy with Ginger and Garlic (B) Quinoa goes Tex-Mex (B-C) SMOOTHIES Strawberry Shortcake Mixed Berry Blast Chocolate Milkshake (A-A-B) Peanut Butter Chocolate (A-B-C) Mango Madness (A-C) DESSERTS Chocolate Mousse Protein Pudding French Vanilla “Whey Better” Ice Cream Greek Yogurt Parfait “NAKED” Apple Pie

RECIPE & RESTAURANT RULES PREPARATION Learning to plan for and prepare your own nutritious meals are the keys to a lifetime of good health. When preparing the 28in28 recipes in this book, select whole, unprocessed foods whenever possible. Team 28in28 knows the realities of life in the real world, so we have included many quick and easy options using canned or prepared ingredients from the Food Selection List. It is always better to eat the right food even if it means conceding on its processing. Eat your meals slowly and deliberately to maximize satiety and fullness. If you are still hungry after a meal, opt for an additional lean protein serving or extra vegetables whenever possible. The following portion guidelines are applicable to most individuals. Adjust the serving size of the recipe to coincide with the applicable portion size of these ingredients. Eggs Males: 2 whole eggs or 6-8 egg whites; Females: 1 whole egg or 4 egg whites (or combination of both i.e. 1 egg and 3 egg whites) Lean Proteins Males: 6-8 ounces (size of your palm w/o fingers); Females: 3-6 ounces (size of your palm w/o fingers) Vegetables Males/Females: Virtually unlimited so eat lots of them. No sauces, gravies, etc. Raw or steamed is best. Legumes Males: 3/4 - 1 cup; Females: 1/2 cup Note: Its ok to eat more if you're still hungry but better to add more vegetables Fruits with edible skin and peals 1 medium piece All Berries 3/4-1 cup Grapefruit 1/2 piece All other Fruits 1 cup Canned foods (chicken, tuna, green beans, etc.) are fine, just rinse thoroughly in a colander to remove sugars, sodium, and excess starch Condiments Salsa, canned Rotel, vinegar, lemon and lime juice, hummus, mustard, guacamole, pesto, and tomato sauce are the best options RESTAURANTS

For many people, getting a handle on restaurant eating can have a profound impact on their weight and ultimately, their health. The first step is decreasing the dining frequency at and reliance on restaurants for your meals each week. Becoming your own chef will reward your waistline, bank account, and creativity. Hopefully with this recipe book, you will be on your way. That being said, restaurants will always be a part of the American nutritional landscape and thus, we need to make smart, informed decisions when making our

food choices in them. We also must learn what a proper portion is and adhere to it in the face of the mammoth-sized portions typically served at restaurants. Look at the picture below of portion-controlled sirloin and lobster tail with sides of sautéed spinach and asparagus. Two lean proteins (A list) and two green vegetables (B list). This is decadent eating at a great restaurant, but when you keep the portions in check, you can still enjoy life and stay 28in28...even at The Palm! Just remember "lean and green" and keep the portions reasonable and you will stay on track.

Besides portion control, the other and possibly more important strategy, when eating at restaurants is food selection. The easiest and most effective way to stay on track when eating at restaurants, is to not even look at the menu. Why tempt yourself with something that you shouldn't be eating anyway. Have a game plan before you go in and stick to it. Most restaurants today will accommodate your request, as long as they have the ingredients. If you have the willpower, then by all means peruse the menu for a selection that most closely resembles your preplanned choice and have them modify it, if necessary. Remember to skip the noodles, potatoes, pastas, rice, cheese, bread, sauces, dressings, and gravies that usually accompany restaurant meals or have them bring a small portion of it on the side. Three of the staple 28in28 approved dishes you can get at many restaurants are: grilled sirloin and sautéed spinach, grilled chicken breast and steamed broccoli, and the grilled chicken (or salmon) and mixed greens salad pictured here. If you are at

an ethnic restaurant, you may have to be a little more creative then these three but stick to the right foods and avoid the wrong ones. By ordering the right way, you can still enjoy a glass of wine with dinner and feel great about how you will feel later. Remember to have at least one glass of water with each alcoholic beverage. You will drink less alcohol this way and possibly save yourself the hangover later. Since most restaurant portions are typically enough for two servings,

have them box up half of it before they bring it to the table and you will have another healthy meal for tomorrow. Two meals for the price of one!

QUICK & EASY

Protein Enriched Oatmeal (A-C) Breakfast Smoothie (A-B-C-E) "Shake and Go" Peanut Butter Smoothie (A-C) Chicken (or Turkey) and Black Beans (A-B-C) Chicken-Stuffed Peppers (A-B-B) “NAKED” Steak Fajitas (A-B-C) Semi-homemade Vegetable Soup (A-B-C)

Protein Enriched Oatmeal (A-C) Empty one package of Quaker Instant Oatmeal Original and one package of your favorite flavor Quaker Instant Oatmeal (Lower Sugar or Weight Control) into a microwaveable Tupperware bowl then add 1/2 cup water and 1/2 cup unsweetened Almond or Coconut milk. Microwave on high for 60 seconds. Add 10-20 grams of Vanilla Whey, Soy, or Plant protein then stir well. You can add a small handful of walnuts to make a complete meal. HINT: You can add all ingredients to a sealable container ahead of time and microwave when you are ready to eat. If you don't have a lot of time for breakfast, rotate with the smoothies for a quick & easy breakfast solution.

Breakfast Smoothie (A-B-C-E)

In a blender, combine 1 cup of kale or baby spinach, 1cup unsweetened almond or coconut milk, 1 to 2 scoops of Vanilla whey, soy or plant protein, 1 cup frozen blueberries, strawberries, or mixed berries, 1/8 cup walnuts or TBS of almond or peanut butter, and 1/2 cup water or crushed ice. Blend until smooth and pour into a travel mug or shaker cup and you have a healthy breakfast to go in under 5 minutes. Helpful Hint: Make it the night before and store in the refrigerator so you can "grab and go" in the morning.

"Shake and Go" Chocolate-Peanut Butter Smoothie (A-C)

In a shaker cup or Blender Bottle, combine 1 cup water, 1/2 cup unsweetened almond milk, 1 to 2 scoops of chocolate whey protein, and 1 TBS of PB2 powdered peanut butter. Don’t forget to seal the top, then you’re ready to "shake and go" in under 3 minutes.

Chicken (or Turkey) and Black Beans (A-B-C)

If you don't have a lot of time at night for food prep, this is one of my favorite quick lunches. Prep time: 5-7 minutes. Empty a 13 ounce can of chicken or turkey breast, 1 can black beans, and 1 can of Rotel into a strainer and run under water for 1 minute. You can stop here and drain and put into Tupperware-portioned meals (3-4 meals for females and 2-3 meals for males) or while you’re running the water, chop up some fresh vegetables then put on top of the chicken and beans. My favorites are red and yellow peppers, white onion, and fresh cilantro (Pictured). It's a quick and easy way to prep your lunches or for a fast dinner. When you’re ready to eat, just heat and enjoy!

Chicken-Stuffed Peppers (A-B-B)

If you have some leftover cooked chicken breasts, this is a fast and delicious dinner. Preheat oven to 350 degrees. Heat a TBS of olive oil in a medium skillet on medium-high heat. Dice 1-2 cooked chicken breasts, ½ white onion, and 1 cup mushrooms then sauté together for 5 minutes. Stuff the mixture into large bell peppers then bake for 7 minutes. Serve the stuffed peppers over a bed of spinach and cover with your favorite pasta sauce.

“NAKED” Steak or Chicken Fajitas (A-B-C) Thanks to our friends at Sam’s Club and our local grocers, it is now easy to have delicious fajitas without all the preparation hassle. In the frozen food section, look for Old El Paso (or other brands) Meal Starter chicken or steak fajitas. Keep a package in the freezer for an easy lunch or dinner solution. To prepare, rinse a can of black beans in a strainer for one to two minutes then divide into equal portions in Tupperware containers (if for lunches) or bowls if having for dinner. Add appropriate portion of

frozen fajita mixture over beans. Top with some salsa or your favorite hot sauce and some chopped fresh cilantro if you have it handy. When you’re ready to eat, heat according to the fajita package directions and eat as a “fajita bowl” or you can use large leaf lettuce like Boston or Bibb en lieu of tortillas.

Semi-homemade Vegetable Soup (A-B-C) 1 can of Light Progresso or Campbell’s Healthy Harvest Vegetable Soup 3 packs of no salt chicken bouillon 3 cups water Any leftover fresh or frozen vegetables of your choice, chopped ½ TBS garlic powder (optional) 1 TBS Italian Seasoning (optional) 1 TBS fresh ground pepper 1 teaspoon Kosher sea salt 1 can of chicken breast and/or red beans In a large pot combine all ingredients and heat on medium-high heat. NOTE: Season to taste with the garlic powder, Italian spices, pepper and salt. Cook for about 15 minutes or until hot. Add hot sauce for an extra kick! HELPFUL HINT In Phase 2 and 3, add 2-3 cups cooked barley to make a quick & easy vegetable barley soup. You can also substitute cubed and cooked sirloin or chuck roast for the chicken to make a beef vegetable soup.

BREAKFAST Power Start Omelet (A-B-C) F(A-B-B)ulous Frittata Protein Pan(C-A)kes Breakfast Burritos (A-B-C) Western Double Protein Omelet (A-A-B) Slow-Carb Huevos Rancheros (A-B-C) Protein Enriched Oatmeal (A-C) “FREE MEAL” Peanut Butter Banana Pancakes! (A-E-F) BREAKFAST TIPS Never skip breakfast!!! We’ve all heard it a thousand times…”breakfast is the most important meal of the day” but let me explain why. The body has been fasting since your previous meal at dinner and the longer you wait to eat, the more energy is being conserved and the more primed your body is to store calories as fat. It is critical to nourish your body within an hour of waking to “break the fast” so PLAN AHEAD… Plan Ahead: Know yourself. If you don’t have the ability to wake up early enough to prepare and eat a breakfast, make it the night before and take it with you. The Breakfast Smoothie in the Quick & Easy section may be your solution to the breakfast blues. This is by far a better option than skipping it. Drive-thru Breakfast: This is still a better option than skipping breakfast but try to minimize your reliance on fast food chains by planning ahead. Adhere to the choices in the Fast Food Guide of the 28in28 Phase 1 Manual available at www.28in28.com.

Power Start Omelet (A-B-B-C)

INGREDIENTS ¼ cup diced red bell pepper ¼ cup diced yellow bell pepper ¼ cup diced green bell pepper ¼ cup diced white onion Egg /egg white portion (beaten) 2-3 cups baby spinach 1 medium tomato (sliced) Black bean portion (rinsed) 2-3 TBS Rotel or Salsa DIRECTIONS

1. Lightly spray medium nonstick skillet with cooking spray and set over medium heat.

2. Add first 4 ingredients to pan and sauté for 2 to 5 minutes (depending on how soft you prefer).

3. Add black beans to pan and cook for an additional 2 minutes stirring or tossing occasionally. Remove half of this mixture and set aside.

4. Ensure even distribution of prepared ingredients then pour in beaten eggs, swirl around edges of skillet, and cook until set (about 3 minutes).

5. Using a silicone spatula, gently flip the set eggs in the skillet. 6. Immediately add 1 cup of the baby spinach and some of the

remaining pepper mixture on one side of the eggs and then fold in half to make an omelet. Cook until set about 2-3 minutes.

7. On a plate, put remaining spinach and any remaining pepper mixture. Using skillet and spatula, slide omelet on top of baby spinach.

8. Top omelet with Rotel or Salsa and garnish with some fresh chopped cilantro and/or fresh tomatoes.

HELPFUL HINTS You can sauté a bunch of the onion and peppers ahead of time and keep in the refrigerator to save some prep time in the morning.

F(A-B-B)ulous Frittata

INGREDIENTS ½ cup chopped fresh baby spinach ½ cup chopped asparagus or broccoli ½ cup cherry tomatoes (cut in half) 2 whole eggs beaten with 5-6 egg whites ½ teaspoon dried basil ½ teaspoon dried Italian seasoning 2 TBS shredded Parmesan cheese DIRECTIONS

1. Preheat oven to 350 degrees. 2. In a mixing bowl, combine the eggs and dried spices. 3. Spray a medium, ovenproof skillet with non-stick cooking spray

and put on medium-high heat. Sauté the asparagus and tomatoes for about 3 minutes then add the spinach for one minute more.

4. With the vegetables evenly distributed in pan, slowly pour in egg mixture to coat pan evenly.

5. Place pan in the preheated oven and bake for 6-8 minutes until the eggs fully set.

6. Remove pan from oven and sprinkle over the Parmesan cheese then return to oven for about 3 minutes until the cheese is melted.

7. Using a spatula, transfer the frittata to a serving plate and cut into pizza-like wedges.

HELPFUL HINTS

This is a tasty and simple way to get in some veggies and protein for breakfast. Feel free to substitute other veggies into this dish for endless breakfast combinations. You can prepare this dish in advance and store in the refrigerator if you have a tight schedule in the morning. Makes 2 servings (approximately 250 calories each).

Protein Pan(C-A)kes - Phase 1 Approved!

INGREDIENTS 8 egg whites (1/3 cup) 1 cup whole oats (not steel cut) ½ cup cottage cheese (2%) ½ teaspoon vanilla extract Pinch of salt ½ cup fresh blueberries or strawberries 2-3 TBS of sugar-free maple syrup 1 TBS almond butter or natural peanut butter (optional) DIRECTIONS

1. Preheat large skillet or griddle on medium high heat (375 degrees).

2. Combine the egg whites, oats, cottage cheese, vanilla extract and salt in a blender or food processor and mix on medium speed until smooth and consistency of pancake batter.

3. Spray cooking surface with nonstick cooking spray and using a large ladle, pour approximately ½ cup of batter onto skillet for each pancake.

4. Watch batter closely and when bubbles start to form (about a minute), use a spatula to flip each pancake over and cook on the other side for about a minute. Both sides should be light brown.

5. Transfer pancakes to serving plate and top with almond butter spread, fresh berries, and maple syrup.

HELPFUL HINTS

This is a delicious and guilt-free way to satisfy those breakfast carb cravings. You can make this a hearty breakfast by serving it with 1-2 low-fat turkey sausage patties or 2 slices of turkey bacon. You can prepare pancakes in advance and store in the refrigerator or freezer and reheat in toaster in the morning.

Breakfast Burritos (A-B-C)

INGREDIENTS 1 TBS olive or canola oil 1 clove garlic minced ¼ cup diced green bell pepper 1 TBS lime juice ¼ cup diced white onion 1 teaspoon cumin ½ teaspoon red pepper 1 can (15.5 ounce) black or pinto beans (rinsed and drained) 2-3 whole eggs and 6-8 egg whites scrambled (makes 4 servings) 4 Whole Wheat Tortillas (28in28 Phase 2 and 3 only – Phase 1 substitute large leaf of Bibb or Boston lettuce for each tortilla) 4 TBS Salsa Verdi or Pico de Gallo 4 TBS nonfat Greek yogurt ½ Avocado cut into 4 slices 4 TBS diced fresh tomatoes and/or fresh cilantro DIRECTIONS

1. In a medium saucepan, add oil and sauté bell pepper and onion for 2-3 minutes on medium heat; then add garlic, lime juice, cumin, and red pepper then sauté for 1 minute more.

2. Add beans and cook for 2-3 minutes, stirring occasionally. 3. Keep bean mixture on low heat until ready to assemble burritos 4. Lightly spray a medium nonstick skillet with cooking spray and

place on medium-high heat. 5. Add scrambled eggs into skillet and cook while stirring until light

and fluffy. 6. To assemble each serving, place two to three heaping tablespoons

of bean mixture and ¼ of scrambled eggs onto each of the tortillas or lettuce leafs. Add 1 TBS each of salsa, diced tomatoes, and Greek Yogurt and 1 slice avocado and some fresh cilantro to each serving.

7. Fold up one edge of each tortilla and roll into a burrito. HELPFUL HINT If you are cooking for yourself or two people, save the remaining burritos for a quick, convenient reheat and eat breakfast.

Western Double Protein Omelet (A-A-B) INGREDIENTS ¼ cup diced red bell pepper ¼ cup diced green bell pepper ¼ cup diced white onion 2-3 slices of Canadian bacon or 1/3 cup ham diced Egg /egg white portion (beaten) 2-3 TBS Rotel, Salsa, or diced fresh tomatoes DIRECTIONS

1. Lightly spray medium nonstick skillet with cooking spray and set over medium heat.

2. Add first 3 ingredients to pan and sauté for 2 to 5 minutes (depending on how soft you prefer).

3. Add Canadian bacon to pan and cook for an additional 2 minutes stirring or tossing occasionally.

4. Pour in beaten eggs, swirl around edges of skillet, and cook until set (about 3 minutes).

5. Using a silicone spatula, gently flip the set eggs in the skillet. 6. Fold omelet in half. Cook until set about 2 minutes. 7. Top omelet with diced tomatoes, Rotel, or salsa and garnish with

some fresh chopped cilantro or scallions. HELPFUL HINT Kick this omelet up a notch and boost your metabolism by adding some fresh diced jalapenos if you can handle the heat!

Slow-Carb Huevos Rancheros (A-B-C) INGREDIENTS 1 TBS olive or canola oil 1 clove garlic minced ¼ cup diced green bell pepper 1 TBS lime juice ¼ cup diced white onion 1 teaspoon cumin ½ teaspoon red pepper 1 can (15.5 ounce) black or pinto beans (rinsed and drained) 4 eggs (makes 2 servings) 2 Corn Tortillas (28in28 Phase 2 and 3 only) 2-3 TBS Ranchero sauce, salsa or Rotel 2 TBS nonfat Greek yogurt 2 TBS diced fresh tomatoes and/or fresh cilantro DIRECTIONS

1. In a medium nonstick skillet, add oil and sauté bell pepper and onion for 2-3 minutes on medium heat, then add garlic, lime juice, cumin, and red pepper then sauté for 1 minute more.

2. Add beans and cook for 2-3 minutes, stirring occasionally. 3. Pour cooked bean mixture into food processor or blender, cover,

and blend until smooth. (texture of refried beans) 4. Lightly spray skillet with cooking spray and return to medium-

high heat. 5. Crack 4 eggs into skillet and fry for about one to one and a half

minutes until set for sunny side up. If over easy is desired, use a spatula to flip eggs and cook for only 15-20 seconds and immediately remove from pan.

6. To assemble each serving, place two to three heaping tablespoons of bean mixture onto plate (or heated tortillas for Phase 2 or 3) and spread with back of spoon. Add 1 TBS of ranchero sauce (or Rotel or salsa) and 1 TBS Greek Yogurt. Place 2 cooked eggs on top and garnish with tomatoes and cilantro.

HELPFUL HINT Heat this classic up by adding fresh diced jalapenos to the beans before you blend or use as a garnish if you dare.

Protein Enriched Oatmeal (A-C-E)

INGREDIENTS (makes 3-4 Servings) 2 cups water 2 cups unsweetened almond milk 1 cup steel-cut oats 2 scoops (~50 grams) Vanilla whey, soy, or plant protein 1 TBS Natural Peanut or Almond Butter Pinch Sea Salt 1 cup fresh or frozen blueberries

DIRECTIONS

1. Pour water and almond milk into a medium saucepan and bring to a low boil over medium-high heat.

2. Stir in the steel-cut oats and salt and return to boil for 3 minutes. 3. Reduce the heat to low and simmer uncovered for 30 minutes

stirring occasionally. 4. Remove from heat and stir in protein powder and nut butter until

smooth and creamy. 5. Spoon into bowls (or Tupperware for future meals) and top each

serving with ¼ cup of blueberries. HELPFUL HINTS Make entire recipe and put individual servings into plastic storage containers to have on hand for a convenient grab-n-go breakfast.

Breakfast Skillet Scramble (A-B-C)

INGREDIENTS ¼ cup diced red bell pepper ¼ cup diced yellow bell pepper ¼ cup diced green bell pepper ¼ cup diced white onion 1 cup fresh mushrooms, sliced 2-3 eggs and 6-8 egg whites 1 small sweet potato (or russet potato) peeled and cubed 1 can (15.5 ounces) black beans (drained and rinsed) 1 ounce low-fat turkey sausage, casing removed. Fresh chopped cilantro and 3 TBS Salsa for garnish DIRECTIONS

1. Lightly spray large nonstick skillet with cooking spray and set over high heat. 2. Add potato cubes and sauté for 5-7 minutes until browned and softened.

Divide in half and transfer to two serving bowls and keep warm. 3. Put skillet on medium-high heat adding nonstick cooking spray then add first

4 ingredients to pan and sauté for 2 to 3 minutes. 4. Add black beans, mushrooms, and Rotel to pan and cook for an additional 2

minutes stirring or tossing occasionally. 5. Stir in beaten eggs and cook until eggs are fluffy (about 3-4 minutes), stirring

constantly. 6. Divide scrambled egg mixture in half and serve over potatoes. 7. Immediately add 1 cup of the baby spinach and some of the remaining

pepper mixture, then fold omelet in half. Cook until set about 2 minutes. 8. On a plate, put remaining spinach and any remaining pepper mixture. Using

skillet and spatula, slide omelet on top of baby spinach. 9. Top omelet with Rotel or Salsa and garnish with some fresh chopped cilantro

and/or fresh tomatoes.

HELPFUL HINT You can sauté a bunch of the onion and peppers ahead of time and keep in the refrigerator to save some prep time in the morning.

“FREE MEAL” Protein+ Pancakes (A-E-F) Mixed Berry or Peanut Butter Banana

INGREDIENTS (makes 4 Servings) 1 cup whole wheat pancake mix 1 egg or 2 large egg whites ¾ cup milk (skim or 1%) 1 TBS canola oil ½ teaspoon Vanilla extract 1 scoop whey protein powder ½ TBS natural peanut butter 1 cup fresh mixed berries or ½ small banana sliced 1 TBS Maple syrup 1 teaspoon whipped topping

DIRECTIONS

1. Preheat griddle or large skillet on medium-high heat to 375 degrees. 2. Add egg (or egg whites), milk, oil, protein powder, banana, peanut butter, and

vanilla extract to a blender and blend until smooth. 3. In a large mixing bowl, combine blended mixture and pancake mix and using

a wire whisk, stir just until smooth and lumps disappear. 4. Let batter stand for 2-3 minutes to thicken. 5. When ready to cook, spray griddle or skillet with nonstick cooking spray and

ladle on ¼ cup batter for each pancake. 6. Flip each pancake when batter starts to bubble and bottom is light brown

and cook for about 1 minute more. 7. Transfer pancakes to serving plates and plate each serving with ¼ cup of

berries or sliced banana. Top with peanut butter or a dollop of whipped cream. Use as little syrup as necessary.

HELPFUL HINTS Balance this meal with 2-4 ounces of low-fat turkey sausage, ham, Canadian bacon, thick cut bacon, or turkey bacon. Having this meal 2 hours before a substantial workout will help “burn” off the extra calories. Enjoy without guilt!

LUNCH Shrimp Salad w/ Cilantro-Lime Vinaigrette (A-B)

Mediterranean Salad (B-C) Tuna, Bean, and Tomato Salad (A-B-B-C) “NAKED” Bistro Burger (A-B-B) Greek Chicken and Barley Salad (A-B-C) LUNCH TIPS Sandwiches and Sandwich Shops: Turn any lean meat sandwich into an “Un-wich” by substituting Boston or Bibb lettuce for the bread or bun. Many restaurants and sandwich chains are offering this alternative or just skip the bun or bread and eat it “naked” on a plate. Burrito Joints and Mexican restaurants: Order burrito salads or bowls instead of burritos and add as much of the raw vegetables and lettuce as they will allow. Go easy on the cheese and rice, skip the sour cream, and use fresh salsa as your dressing. Burger Basics: Skip the bun and eat your burgers on a plate with lettuce and tomato. Get an extra patty if you’re hungry but pass on the bun, ditch the fries and definitely avoid regular or diet soda.

Shrimp Salad with Cilantro-Lime Vinaigrette (A-B)

INGREDIENTS (makes 4 Servings) 3 TBS extra virgin olive oil for dressing and 3 teaspoons for cooking 1 lbs of medium shrimp peeled and deveined 1 large bag of Baby Spinach or Spring Mix ½ small white onion chopped 2 garlic cloves minced 1 TBS fresh ground pepper ½ teaspoon ground cumin ¼ teaspoon cayenne pepper ½ cup fresh lime juice ¼ cup of fresh chopped cilantro 2 carrots peeled and shredded DIRECTIONS In a large skillet, heat 1 teaspoon of oil (or use cooking spray) over medium heat. Pepper shrimp and sauté for 2-3 minutes until opaque. Transfer to a plate and set aside. In the same skillet, add 1 teaspoon of oil and sauté onion until translucent (about 3 minutes). Add garlic, cumin and cayenne and cook until fragrant (about 1 minute). Remove skillet from heat add shrimp and toss. In a medium bowl whisk together 3 tablespoons of oil, lime juice and cilantro, and season with a pinch of salt and pepper. Divide lettuce among plates, top with shrimp mixture, carrots and garnish with some cilantro. Drizzle with dressing when you’re ready to serve.

Mediterranean Salad (B-C)* *eat as a side dish or put over a bed of greens and add some grilled chicken breast for a great 28in28 meal (A-B-B-C) INGREDIENTS (makes 6-8 Servings) Vinaigrette: 3 TBS of red wine vinegar 2 TBS water 1 tsp dried oregano 1 tsp black pepper 1 tsp Dijon mustered ¼ teaspoon salt 2 garlic cloves minced 2 TBS extra virgin olive oil Salad: 1 cup of sliced fennel bulb 1½ cups of thin sliced red onion 1 cup of olives halved ¾ cup of fresh flat-leaf parsley 1-15 oz can cannellini beans rinsed twice and drained 6 plums tomatoes, quartered 2 TBS sunflower seeds ( optional) DIRECTIONS To make dressing, combine first 7 ingredients in a small bowl. Gradually add oil stirring constantly with a whisk. To make salad, combine fennel and next 6 ingredients, drizzle vinaigrette over salad, tossing until well combined. Sprinkle sunflower seeds on top (optional) and serve.

Tuna, Bean, and Tomato Salad (A-B-B-C)

INGREDIENTS (makes 3-4 Servings) ½ tsp grated fresh lemon rind 3 TBS fresh lemon juice 2 TBS extra virgin olive oil 1½ TBS capers drained ¼ tsp ground pepper 3 - 6 oz cans of albacore tuna in water, drained 15 ounce can of cannellini beans, rinsed twice and drained 1 cup of cherry tomatoes, halved ¼ cup of chopped red onion ¼ cup pitted and chopped Kalamata olives 3 TBS of chopped fresh basil 4-6 cups of trimmed arugula DIRECTIONS Whisk together first 5 ingredients in small bowl. Add tuna and next 5 ingredients to the bowl, tossing gently to combine. Serving size is about 1 cup of tuna mixture served over 1 to 2 cups of arugula.

“NAKED” Bistro Burger (A-B-B)

INGREDIENTS (makes 3-4 Servings) 1lb Extra Lean ground beef 1 egg 1 ½ TBS A-1 Steak Sauce ¼ teaspoon ground pepper ¼ cup of chopped white or red onion 1 clove chopped fresh garlic 1 TBS Italian Seasoning 1 teaspoon garlic powder 1 teaspoon onion salt 4 cups of trimmed arugula or baby spinach 3-4 Medium tomatoes 3-4 slices of Aged Vermont Cheddar (optional)

DIRECTIONS In a large bowl, combine all ingredients (except spinach, tomatoes, and cheese) and mix together well using your fingers. Shape and mold mixture into 3 to 4 patties depending on 4 or 5.5 ounce portions desired. Heat a large non-stick skillet over medium high heat and coat with cooking spray. Carefully place and patties in skillet and cook for appropriate time per side for desired temperature (approximately 3 minutes per side for medium rare, 4 minutes per side for medium, 5 minutes per side for medium well, and 6 minutes per side for well done). NOTE: before you flip each patty, carefully lift with a spatula and make sure the bottom is brown or lightly charred. For cheddar (or other cheese) burgers: When you have approximately 1 minute of cooking time left on the second side, place a slice of cheese on each patty. Cover skillet with a large domed lid for remaining minute. While the burgers are cooking, mound a cup of spinach on the center of each serving plate and surround with 1 sliced tomato. When burgers are finished cooking, place on top of spinach. Garnish with your favorite 28in28 approved condiments and enjoy.

HELPFUL HINTS If you are cooking for less than 4 people, save the extra cooked patties by themselves for tomorrow’s lunch or dinner. These hold up well for 2-3 days in the refrigerator. Just reheat and place over fresh spinach when you’re ready to eat. If you’re taking on the go, keep spinach and tomatoes in a separate container.

Greek Chicken and Barley Salad (A-B-C) INGREDIENTS (makes 6-8 Servings) Dressing: 3 TBS extra virgin olive oil 1 teaspoon grated lemon rind 2 TBS lemon juice 1 TBS minced fresh basil 1 teaspoon minced fresh thyme 1 teaspoon red wine vinegar ¼ teaspoon salt 3 garlic cloves minced Salad: 2 ( 6-ounce) skinless, boneless chicken breasts 1/8 teaspoon salt 1 teaspoon olive oil 4 cups of low-sodium chicken broth 1 cup of uncooked barley 2 cups of cubed cucumber 1 cup of grape tomatoes halved 1/2 cup of cubed yellow bell pepper 1/3 cup of feta cheese (optional) 1/4 cup chopped kalamata olives 1 teaspoon of fresh chopped parsley for garnish

DIRECTIONS Salad: Bring 3 cups of broth to a boil in large saucepan then add barley. Cover, reduce heat and simmer for 35 min or until liquid is absorbed. Fluff with a fork and let cool. While barley is cooking, sprinkle chicken with salt. Heat 1 teaspoon of oil in skillet on medium-high heat, add chicken and cook both sides for about 2 minutes or until browned. Add remaining 1 cup of broth and cover. Reduce heat and simmer about 10 minutes or until chicken is cooked through. Discard broth. Let chicken cool for 2-3 minutes and then shred by pulling apart using two forks. Combine shredded chicken, cooked barley, and the remaining salad ingredients in a large bowl. Dressing- Combine all ingredients in a small bowl and whisk well. Mix well then add on top of salad. Toss well, cover and chill.

Suggested serving size: 1 1/2 cups for females and 2 cups for males. Serve over lettuce is an option to get more greens.

DINNER

Beef Stroganoff (A-B-C) Chick Pea or Chicken Curry (A-B-C) Steak au Poivre with Sautéed Peppers (A-B-B) Chicken and Broccoli Stir Fry (A-B-B) Spanakopita-stuffed Chicken Breast Rolls (A-B) Shrimp Fra Diavolo (A-A-B) Southwestern-Style Stuffed Peppers (A-B-C) Tex-Mex Chicken & Black Bean Soup (A-B-C) “Crock Pot” Chicken with Asparagus (A-B) Asian-Style Chicken Soup (A-A-B) Turkey Bolognese (A-B-B) Green Chicken Chili (A-B-C) Pan-seared Salmon Salad (A-B-B) “NAKED” Tacos (A-B-B-C) DINNER TIPS Plan and prepare your own meals: Hopefully with the following recipes and so many more to choose from, you will start eating at home more. This is the best way to control the types of foods you eat and the total calories. Starving by dinner time? If you are ravenous by the time dinner rolls around, this is a strong indicator that you need a better mid-afternoon snack. Add a “shake and go” smoothie or a Protein RTD like Carb Advantage by EAS, Syntha 6 by BSN, or Lean Body by Labrada Nutrition. This will help you maintain control of your appetite at dinner time so you can make better choices and avoid the pitfalls of evening snacks and desserts.

Beef Stroganoff (A-B-C)

INGREDIENTS (makes 3-4 Servings) 1½ lbs sirloin, trimmed and cut into small strips 1 TBS Olive Oil 1 cup water 6oz plain Greek yogurt ¼ cup white or yellow onion, chopped 1 cup mushrooms, chopped 1 package McCormick Beef Stroganoff Mix 2 packages Shirataki Tofu “Fettuccini-style” noodles DIRECTIONS

1. Heat oil in large skillet on medium-high heat. Add beef; cook and stir 2 minutes or until no longer pink.

2. Add onion and sauté for 1 minute, tossing or stirring frequently. 3. Stir in Sauce Mix and water. 4. Bring to boil. Cover. Reduce heat and simmer 10 minutes, stirring

occasionally. Remove from heat. Stir in Greek yogurt and mushrooms.

5. Prepare Tofu noodles according to package directions and divide onto serving plates.

6. Spoon beef mixture over noodles. 7. Add fresh ground pepper and/or paprika to taste.

*2-3 low carb servings at 300-550 calories per serving

Chick Pea Curry with Tofu Noodles (A-B-C)

INGREDIENTS (Makes 4 Servings) 3 teaspoons extra virgin olive oil (EVOO) or Olive Oil Cooking Spray 1 large yellow onion, diced 3 garlic cloves, minced 1 TBS peeled fresh ginger, minced (or sub with ginger paste) 4 teaspoons curry powder 2 15oz cans chickpeas rinsed and drained Or 1½ lbs boneless, skinless chicken breast cut into bite-size chunks 2 1/2 cups baby spinach ½ cup chopped fresh cilantro 1 cup roasted cauliflower 1 pint roasted cherry or grape tomatoes 1 package Shirataki Tofu “noodles

DIRECTIONS Roast the cauliflower and tomatoes: preheat oven to 375 degrees. Chop cauliflower into flowerets and toss in bowl with 1 teaspoon oil. In a separate bowl, coat tomatoes with 1 teaspoon oil. Place cauliflower on one side of baking dish and tomatoes on the other. Bake for 25 min. until cauliflower is golden brown in spots and some tomatoes collapse. In a medium pot over medium-high heat, add 1-2 teaspoons oil (or use cooking spray) and onions; (NOTE: if using chicken, add it here and don’t add the chick peas later in the recipe) cook for 7-10 minutes stirring occasional until golden brown. Add garlic, ginger and curry powder and cook for 2 minutes. Add chick peas, tomatoes, and 2 cups of water; bring to a boil over high heat. Reduce heat to medium, cover, and simmer for 8-10 minutes. Add cauliflower and tomatoes; cook until chickpeas (or chicken) are tender, about 8 minutes. Stir in spinach and 2 TBS cilantro. Prepare tofu noodles according to package directions (easiest method is microwave) and divide onto serving plates. Top with curry mixture and serve. Garnish on top with fresh cilantro and cover rim of plate with drops of Sriracha Hot Chili Sauce.

Steak au Poivre with Sautéed Peppers and Mushrooms (A-B-B)

INGREDIENTS (Makes 3-4 Servings) 1lb beef tenderloin steaks (4oz female, 6-8oz male) 1 TBS freshly ground pepper black 1 TBS olive oil, divided 1 slice Canadian bacon or thick-cut bacon sliced in thin strips 2 cups of sliced mushrooms 1 cup sliced bell peppers 1 cup sliced white onion ½ cup sliced green onion 3 TBS dry white wine 1 TBS water

DIRECTIONS Let steaks come to almost room temperature (if time permits). Sprinkle one side of the steaks with pepper and press into the steaks with hands or the back of a large spoon. Then repeat on the other side. Heat 2 tablespoons of oil in a large skillet (or coat with cooking spray) over medium-heat until hot. Carefully add steaks and cook until desired temperature (approximately 2 minutes per side for rare, 3 minutes per side for medium rare, 4 minutes per side for medium, 5 minutes per side for medium well, and 6 minutes per side for well done). Transfer to platter and keep warm. Using the same skillet on medium-high heat, cook bacon strips for 2-3 minutes or until crisp. Remove bacon and place on a paper towel to capture any excess fat. Add 1 teaspoon of oil to the skillet (or can use remaining bacon grease) and sauté mushrooms, bell peppers and white onion for about 5 minutes until the onions are almost tender. Add bacon and green onions to the skillet; stir in white wine. Cook for 2 minutes over high heat then add water and stir well to incorporate. Remove from heat. Transfer steaks to serving plates and spoon over vegetable mixture and serve. ** Chicken or Fish can be substituted for Steak.

Chicken and Broccoli Stir Fry (A-B-B) INGREDIENTS (Makes 3-4 Servings) 1 TBS peanut or extra virgin olive oil 1 head broccoli washed and cut into flowerets* 1 red bell pepper, sliced* 1 yellow bell pepper, sliced* *(or sub 12oz package of mixed frozen vegetables) 3 TBS low-sodium soy sauce 1 teaspoon fresh ground pepper ½-1 teaspoon crushed red pepper ½ teaspoon ginger 2-3 TBS sesame seeds 2-3 chicken breasts DIRECTIONS Cut chicken breasts into bite-size 1 inch pieces and in a medium bowl, toss with some fresh ground pepper. Coat a large non-stick skillet or wok with cooking spray and over high heat sauté chicken for 5-7 minutes or until cooked through. Place chicken in a bowl and keep warm. Add vegetables to skillet (or wok) and sauté for 3-5 minutes or until crisp-tender. Add sesame seeds and crushed red pepper, sautéing an additional 2 minutes until seeds start to brown. Add ginger, soy sauce, and chicken to pan and toss or stir frequently for 30 seconds to incorporate all ingredients. Serve immediately.

Spanakopita-Stuffed Chicken Breast Rolls (A-B) INGREDIENTS (Makes 3-4 Servings) 1 small lemon 3 TBS olive oil 1 medium onion finely chopped 2 garlic cloves minced 1 10oz package of frozen chopped spinach, thawed and well drained 2 TBS snipped fresh dill (or dill paste) 1/4 teaspoon ground nutmeg 1/4 teaspoon fresh ground pepper 2 chicken breasts cut in half horizontally, pound to 1/2 inch thickness DIRECTIONS Preheat oven to 375 degrees. Lightly coat baking dish with cooking oil or spray, set aside. Squeeze lemon juice (2 tablespoons) and set aside. In medium skillet on medium-high heat, add 2 tablespoons of oil, garlic, and onion; cook about 4 to 6 minutes or until tender. Remove from heat and add spinach, dill, 1 tablespoon of reserved lemon juice, nutmeg, and pepper. Stir to combine. Place chicken breast halves on cutting board or clean, flat surface. Spoon ¼ of the spinach mixture on the edge of each chicken breast. Start from the spinach side and roll chicken with your fingers and then put each with rolled edge down into baking dish. This will keep chicken rolled during baking or secure with a toothpick. Cook for approximately 30 minutes or until internal temperature is 170 degrees or chicken is no longer pink. Do not overcook or chicken will be dry. Sprinkle on some additional dill and pepper for garnish and serve. Add extra lemon if desired. HELPFUL HINT Double the recipe and pack some rolls for a quick & easy lunch.

Shrimp Fra Diavolo* with Tofu Noodles (A-A-B) *Shrimp can be substituted with diced chicken *Tofu noodles can be substituted with sliced sautéed red peppers or spaghetti squash. INGREDIENTS (Makes 3-4 Servings) 1 TBS extra virgin olive oil 2 cloves minced garlic, divided in half 1lb medium shrimp, peeled and deveined ¾ cup diced onion 1 teaspoon crushed red pepper ½ teaspoon dried basil ½ teaspoon oregano 2 TBS of tomato paste 1 TBS fresh lemon juice 15oz can diced tomatoes, drained 15oz can (1¾ cups) of canned crushed tomatoes ¼ teaspoon salt 1 package Shirataki Tofu “noodles DIRECTIONS Heat ½ TBS of oil in a large non-stick skillet over medium-high heat; add shrimp and half of the garlic. Sauté for about 3 minutes or until shrimp are opaque. Remove from pan and keep warm. Add remaining ½ TBS of oil and the onion to pan, sauté for 5 minutes. Then stir in remaining garlic, red pepper, basil, and oregano. Cook for 1 minute stirring constantly. Stir in tomato paste and lemon juice; cook for 1-2 minutes or until slightly darkened. Stir in crushed tomatoes, salt, and diced tomatoes. Cook for 5-7 minutes or until thickened. Return shrimp to pan and cook for 2 minutes or until shrimp are heated thoroughly. Prepare tofu noodles according to package directions and divide onto plates. Spoon over shrimp mixture and serve immediately. Add some fresh ground pepper to taste. For extra vegetables, serve shrimp over sliced and sautéed red peppers or cooked spaghetti squash.

Southwestern-Style Stuffed Peppers (A-B-C) INGREDIENTS (Makes 4-6 Servings) 1lb extra lean ground beef (or ground turkey breast) 1 cup Quinoa 1 15oz can of black beans ½ 15oz can of white corn 1 can Rotel 1 TBS Olive Oil ½ white onion, diced 1 clove fresh garlic, minced ½ package of taco seasoning ½ teaspoon cumin 1½ teaspoons chili powder ½ teaspoon onion powder ½ teaspoon garlic powder ½ cup water 4 large bell peppers, washed (any color or a mix) ½ cup shredded cheddar or Monterey jack cheese DIRECTIONS Prepare the Quinoa according to package directions. In a strainer, rinse beans, corn, and Rotel for 1 minute and let drain. Preheat oven to 350 degrees. Place a large skillet on medium-high heat; brown the ground beef (or turkey breast) until thoroughly cooked. Drain meat over black beans and corn and put skillet back on medium-high heat. Add oil, diced onions, and fresh garlic. Cook for 1 minute, stirring constantly. Add the black beans, corn, and cooked meat, then stir in water, taco seasoning, cumin, chili powder, onion powder, and garlic powder. Cook for 3 minutes to heat all ingredients and thicken. Add in the cooked Quinoa and mix all ingredients well. Cut stems out of the bell peppers leaving a hole on top. Stuff each pepper with the meat mixture. Bake for 5-7 minutes for a crisp pepper or 10-12 minutes for a softer pepper. During the last minute of cooking, top each pepper with some shredded cheese. Serve peppers by themselves or in bowls over a bed of baby spinach. Garnish with fresh salsa or your favorite hot sauce for extra kick. Save any extra meat mixture for a healthy lunch.

Tex-Mex Chicken and Black Bean Soup (A-B-C) INGREDIENTS (Makes 4-6 Servings) 2 teaspoons olive oil ½ white onion, diced 2 cloves fresh garlic, minced 1 TBS tomato paste 15oz can of diced tomatoes 2 15oz cans of black beans, rinsed 4 teaspoons chili powder 1 teaspoon cumin 2 cups low sodium chicken broth 2 13oz cans chunk chicken breast, rinsed and shredded 1 TBS fresh ground pepper 1/2 avocado sliced thin 1/4 cup fresh chopped cilantro 1 scallion, sliced thin 6oz plain Greek yogurt 4-6 lime wedges In a large pot, heat oil over medium-high heat, add onions and sauté for 2 minutes. Add the fresh garlic and cook for 30 seconds, stirring constantly. Add tomato paste, diced tomatoes, black beans, chili powder, cumin, and mix well; cook for 3-5 minutes until most of the liquid is evaporated. Reduce heat to low-medium; ladle out 1 cup of the beans and tomatoes mixture and set aside. To the pot, add chicken broth and shredded chicken breast. Simmer uncovered for 5-7 minutes, stirring occasionally. While soup is simmering, put the 1 cup of tomatoes and beans mixture you set aside into a blender or food processor; puree for 15-20 seconds then add back to soup. Continue to simmer until soup is thickened. Divide soup into serving bowls and garnish with a dollop of Greek yogurt, avocado slices, fresh cilantro, and one lime wedge.

Easy “Crock Pot” Chicken and Asparagus (A-B) INGREDIENTS (Makes 4-6 Servings) 3 to 4 boneless, skinless chicken breasts ½ cup low sodium chicken broth 1 can fat free cream of onion soup* *can use cream of broccoli, mushroom, or celery ½ teaspoon tarragon 2 teaspoons fresh lemon juice 1 TBS fresh ground pepper 1 bunch fresh asparagus; washed, trimmed, and cut into 1 inch pieces or 10oz package frozen asparagus, thawed DIRECTIONS In a slow cooker, combine all ingredients except the asparagus; cover and cook on low for 6 to 8 hours. Add asparagus and cook on high for 20 to 30 minutes until asparagus is tender. Thicken sauce with a mixture of 1 TBS cornstarch and 2 TBS cold water, if desired. Serve over 1 cup prepared tofu noodles, brown rice or sautéed mixed vegetables. HELPFUL HINT If you like this recipe, add variety by using broccoli or green beans instead of the asparagus. That’s three recipes for the price of one!

Asian-Style Chicken Soup (A-A-B) INGREDIENTS (Makes 4-5 Servings) 4 8oz packages of Shirataki Tofu or White Yam noodles 8 cups low sodium chicken broth 2 cups water 2 13oz cans chunk chicken breast, rinsed and shredded 3 TBS fish sauce 4 teaspoons soy sauce 2 inch piece of fresh ginger; peeled and very-thinly sliced 2 scallions, thinly sliced ¼ cup chopped fresh cilantro ¼ cup fresh basil leaves, torn in half if large 5 ounces cherry tomatoes, cut in half 1 jalapeno, thinly sliced (optional) 4-6 lime wedges for garnish DIRECTIONS Prepare tofu or yam noodles according to package directions and set aside. In a large pot over high heat, combine chicken broth, water, fish sauce, soy sauce, and ginger and bring to a boil. Reduce heat to low and simmer until ginger is fragrant, about 5 to 8 minutes. Stir in shredded chicken and noodles; cook for 3-5 minutes until hot. Divide soup among serving bowls and garnish with scallions, cilantro, basil, tomatoes, and Jalapeno. Serve with lime wedges.

Turkey Bolognese (A-B-B) Serve over tofu noodles, spaghetti squash, or sliced yellow bell peppers INGREDIENTS (Makes 3-4 Servings) 3 slices turkey bacon cut into ½ inch pieces (can sub regular bacon) 2 TBS extra virgin olive oil 1 medium yellow onion, diced 1 large carrot, diced 2 small celery stalks, diced 3 garlic cloves, minced 1lb ground turkey breast or ground chicken breast 15oz can of crushed tomatoes 1 teaspoon crushed red pepper flakes (optional) 1 TBS fresh ground pepper 6 cups of roasted spaghetti squash or 2-8oz packages of tofu or yam noodles or 4 large bell peppers, seeded, sliced, and sautéed for 3 minutes DIRECTIONS In a large skillet on medium-high heat, cook bacon until crisp; transfer bacon to paper towel. Add 1 TBS oil to skillet then add onions, celery, and carrots; cook for 5-7 minutes until vegetables are tender. Add fresh garlic and sauté for 30 seconds more and then transfer vegetables to a bowl and set aside. Add 1 TBS of oil to skillet and cook ground turkey breast (or chicken breast) until browned and cooked through (about 5 minutes). Add bacon, cooked vegetables, red pepper, and tomatoes to the skillet, stir well to combine, and bring to a simmer. Cook until meat is tender and sauce is thickened, about 7-10 minutes. Serve over spaghetti squash, tofu noodles (prepared according to package directions), or sautéed bell peppers.

Easy “Crockpot” Green Chicken Chili (A-B-C) INGREDIENTS (Makes 4-6 Servings) 2lbs boneless, skinless chicken breasts 1 jar of green salsa (La Victoria Green Salsa Jalapeña) 1 teaspoon cumin 4 cups mixed vegetables, chopped (yellow squash, onion, bell pepper, and assorted chilies) 2 15oz cans of white beans, rinsed 1 cup low sodium chicken broth DIRECTIONS Cook chicken in crockpot with full jar of green salsa, chicken broth, and cumin until chicken shreds easily with a fork (approximately 4 hours on high or 6-8 hours on low). When chicken is almost done, sauté the mixed vegetables in a medium skillet for 3-5 minutes until tender. Add half of the beans to the vegetables and puree the other half with 2 TBS water in a mini-blender or food processor. Add pureed beans to veggie/bean mixture and mix well to incorporate. When chicken is done, shred each breast by pulling apart with two forks. Combine all ingredients together in the crock pot and keep warm until ready to serve. Recipe was contributed by Holly Kremens.

Pan-seared Salmon Salad (A-B-B) “My favorite 28in28 meal!” – Matt O’Brien

INGREDIENTS (per serving) 4-6oz skinless salmon filet ¼ teaspoon (dash) ground red pepper ¼ teaspoon Greek seasoning 2 cups fresh baby spinach 1 cup spring mix or arugula ¼ cucumber, sliced 1 medium tomato, sliced ½ cup red & yellow peppers, sliced ½ cup fresh mushrooms, sliced ½ small fresh jalapeno, sliced or diced (optional) ¼ cup fresh cilantro, chopped ¼ cup crushed walnuts (small handful) 1 TBS extra virgin olive oil 2-4 TBS balsamic or red wine vinegar ½ TBS fresh ground pepper ¼ to ½ cup black beans (optional for a ‘C’ choice)

DIRECTIONS In a large bowl or on a dinner plate, prepare the salad for each serving. Start with the spinach and any other greens you want. Next, decoratively arrange the cucumber, tomato, peppers, mushrooms, and jalapeno (if you dare) on top of the greens. Sprinkle with the crushed walnuts then drizzle with the olive oil and vinegar. Prepare fresh (or thawed frozen) salmon filet(s) by lightly sprinkling both sides with the red pepper and Greek seasoning. Heat a non-stick skillet on medium-high heat for 2-3 minutes until hot. Spray (mist) with a light coat of non-stick cooking spray then immediately add salmon filet(s). Sear for approximately 2-3 minutes until a brown crust forms on the bottom side. Flip over and sear on the other side for about 2 minutes until light crust forms. Note: This can get a little smoky. Immediately remove filets from pan and place on top of the dressed salad. Garnish with the fresh cilantro and add fresh ground pepper to taste.

HELPFUL HINT This colorful creation can alternatively be topped with a grilled boneless, skinless chicken breast or 4-8 ounces of grilled and sliced flank steak. That's 3 ways to have a wonderful, delicious, and nutritious 28in28 meal that will fill you up!

“NAKED” Tacos (A-B-B-C)

INGREDIENTS (Makes 4-6 Servings) 1lb extra lean ground beef or ground turkey breast or cooked, shredded chicken breast 15oz can of black beans, rinsed and drained 1 can Rotel 1 package Taco seasoning ½ cup of water Head of Boston or Bibb lettuce (10-18 large leaves) 2-3 medium tomatoes, seeded and diced 1 medium white onion, diced 1 bell pepper (any color), diced 1 bunch fresh cilantro, chopped Fresh or favorite salsa for garnish ½ cup shredded cheddar cheese (optional in moderation) DIRECTIONS In a large skillet on medium-high heat, brown the ground beef (or turkey breast or shredded chicken) until cooked through. Do not drain. Add ½ of the diced onions and ½ of the diced pepper and sauté for 2-3 minutes with the meat, stirring constantly. Add the whole can of Rotel, taco seasoning, black beans, ½ of the cilantro, and water. Stir well to incorporate, reduce heat to low-medium and simmer uncovered for 7-10 minutes until mixture thickens. Remove from heat. Prepare tacos “buffet-style” by using the lettuce leaves in place of taco shells. Cradle a leaf in hand and fill with a spoonful of the meat mixture. Top with a sprinkle of cheese, some tomatoes, onion, bell pepper, a big pinch of cilantro, and a spoonful of salsa. Serving size is 2-3 tacos for females and 4-6 tacos for males. HELPFUL HINT Save leftover meat mixture in portion-controlled Tupperware containers and top with leftover vegetables for a grab-n-go lunch.

SIDE DISHES

Mashed Potatoes Alternative #1 (B-C) Mashed Potatoes Alternative #2 (B-C) Pesto Brussels Sprouts (B) Cucumber Salad (B) Steamed Broccoli with Garlic and Ginger (B) Sautéed Spinach with Garlic (B) Roasted Spaghetti Squash (B) Sautéed Bok Choy with Ginger and Garlic (B) Quinoa goes Tex-Mex (B-C)

Mashed Potatoes Alternative #1 (B-C) INGREDIENTS (Makes 4-6 Servings) ½ TBS of olive oil 8oz steamed cauliflower 4 cups canned white beans, rinsed ¼ sweet onion, chopped 1 teaspoon Kosher salt Fresh ground pepper to taste 1½ cups low-sodium vegetable broth 3 garlic cloves, finely chopped 4oz plain Greek yogurt Fresh Italian parsley, chopped for garnish (optional) DIRECTIONS In a medium pot on medium-high heat, sauté garlic and onions in ½ tablespoon of oil until soft and translucent (about 5 minutes). Add white beans and heat through for 5 minutes. In a blender or food processor, add steamed cauliflower, beans, sautéed garlic, and onions. While blending ingredients on lowest setting, slowly add broth. Keep blending until mashed potato like consistency. Stir in Greek yogurt then add pepper and salt to taste. Garnish with Italian parsley. If not serving immediately, transfer back to pot, cover and keep warm on low heat until ready to serve.

Mashed Potatoes Alternative #2 (B-C) INGREDIENTS (Makes 4-6 Servings) 1 TBS of olive oil 8oz steamed cauliflower 6 cups canned white beans, rinsed 2 medium-size fresh leeks, rinsed well 1 teaspoon Kosher sea salt 1½ cups low-sodium vegetable broth 3 TBS chives, thinly sliced Extra chives for garnish (optional) DIRECTIONS Cut fresh leeks length wise, then rinse again very well; dice well. In a medium pot on medium-high heat, add oil and sauté leeks until soft and translucent (about 5 minutes). Add white beans and heat through for 5 minutes. In a blender or food processor, add steamed cauliflower, beans, and sautéed leaks. While blending ingredients on lowest setting, slowly add broth. Keep blending until mashed potato like consistency then add salt and chives. Add pepper to taste. Serve immediately and garnish with extra chives. If not serving immediately, transfer back to pot, cover and keep warm on low heat until ready to serve.

Pesto Brussels Sprouts (B) INGREDIENTS 1¼lbs of Brussels sprouts, cut in half 4 cloves garlic, finely chopped 1 TBS fresh Italian parsley (optional) 1 TBS basil pesto 1 teaspoon olive oil Fresh ground pepper to taste DIRECTIONS Combine all ingredients but the olive oil in a large bowl. Coat Brussels sprouts well and then let them sit for 10 minutes. Preheat a large sauté pan or non-stick skillet and add oil. Add sprouts and sauté for 5-7 minutes or until tender. Serve hot.

Cucumber Salad (B) INGREDIENTS 3 TBS of fresh lime juice 1 TBS of olive oil 1 garlic clove, pressed ¼ teaspoon black pepper 3 cups of thinly sliced cucumber 1 cup of grape tomatoes, halved 5oz canned chickpeas, rinsed and drained ½ cup of fresh parsley, chopped 2 TBS of sliced pitted Kalamata olives 2 TBS fresh mint (optional) DIRECTIONS Combine first 4 ingredients in a large bowl, stirring with a whisk until blended. Add cucumber and remaining ingredients, toss and coat. Serve chilled. Great for a snack with cottage cheese!

Steamed Broccoli with Garlic and Ginger (B)

INGREDIENTS (Makes 4 servings) ¼ cup low-sodium chicken broth 1 TBS low-sodium soy sauce 1 TBS rice vinegar 2 teaspoons canola oil 2 teaspoons of minced ginger 2 garlic cloves, minced 4 cups steamed broccoli florets ¼ cup water DIRECTIONS Combine the first four ingredients in a small bowl, stirring with a whisk; set aside. Heat oil in a large non-stick skillet over medium-high heat; add ginger and garlic and sauté for 1 minute. Stir in broth mixture. Add water, 1 TBS at a time, stirring constantly. Serve immediately over the steamed broccoli.

Sautéed Spinach with Garlic (B)

INGREDIENTS (Makes 2 servings) 1 whole bag of pre-washed baby spinach 3 fresh garlic cloves, finely chopped or sliced thin 2 teaspoons olive oil ½ teaspoon Kosher sea salt DIRECTIONS Heat a large skillet or Wok on medium heat. Add oil and sauté garlic for about 1 minute until fragrant (be careful not to burn). Add the whole bag of spinach then sauté for one to two minutes until barely wilted. Serve warm and garnish with a lemon wedge.

Roasted Spaghetti Squash (B) INGREDIENTS (Makes 4-6 servings) 1 medium spaghetti squash DIRECTIONS Oven: preheat oven to 375 degrees. With a small, sharp knife, prick outside rind of spaghetti squash all over. Place on a rimmed baking sheet and roast in oven until tender (about 1 hour and 20 minutes, flipping over at 40 minutes) . When cool enough to handle, cut squash in half lengthwise. Scoop out all the seeds with a spoon. Then scrape squash with a fork to remove flesh in long strands. Microwave: Punch holes in squash with fork in several places to help vent. Place on microwave safe dish and heat for 8 minutes on high power. Let cool and cut in half length wise and scoop out seeds. Scrape squash with fork to remove flesh in long strands. Spaghetti squash is great topped with stewed tomatoes or your favorite pasta sauce. You can refrigerate cooked squash for up to 3 days.

Sautéed Bok Choy with Ginger and Garlic

INGREDIENTS (Makes 4 servings) 2 teaspoons canola oil 2 garlic cloves, minced 1 TBS fresh ginger, peeled and minced (or Ginger paste) 1lb Bok Choy, trimmed and cut into bite-size pieces ¼ teaspoon of salt ¼ teaspoon black pepper 2½ teaspoons fresh lemon juice

DIRECTIONS Heat oil in a large skillet on medium-high heat. Add garlic and ginger and sauté for 1 minute. Add Bok Choy, salt, and pepper then sauté for 3 minutes or until Bok Choy wilts. Remove from heat and add lemon juice and toss to gently coat. Serve immediately.

Quinoa goes Tex-Mex (B-C)

INGREDIENTS (Makes 6 servings) 1/2 cup Quinoa 1 cup low-sodium chicken broth ½ of one red, yellow, and orange bell pepper, diced ½ medium white onion, diced 1 bunch cilantro, rinsed and chopped ¼ teaspoon cumin ½ teaspoon chili powder Juice of 1 lime DIRECTIONS In a medium pot on medium-high heat, cook Quinoa and chicken broth until comes to a low boil. Reduce heat, cover, and simmer for 18-20 minutes until all liquid is absorbed. Combine all other ingredients in a large bowl. When Quinoa is finished cooking, fluff with a fork and immediately pour over vegetables. Let stand for 3 minutes then mix together well with a spoon. Serve immediately.

SMOOTHIES

Banana Nut (A-C-E) Strawberry Shortcake (A-B-C) Mixed Berry Blast (A-B-C) Orange Creamsicle Wake-up Call (A-B-C-E) Chocolate Milkshake (A-A-C) Peanut Butter Chocolate (A-B-C) Mango Madness (A-C-E) SMOOTHIE TIPS Snacks and meal replacements: Smoothies can be a great snack option or can even serve as a suitable replacement for one to two of your 28in28 meals. If your schedule does not permit enough time for a solid meal or if you may be stuck in meetings all day, plan ahead and bring one of these nutritious smoothies with you. It is a good idea to always have a smoothie or an RTD (ready to drink) protein drink handy for unforeseen circumstances. Prepare your smoothies the night before: If you struggle to get out of the bed in the morning and end up dashing out the door with no time for anything but grabbing your car keys, start making a smoothie the night before and store it in the refrigerator. Until you get in the habit of grabbing it on your way out, you may want to put your car keys in the fridge next to it so you don’t forget. Now you can have a nutritious first meal while you are on the way to work. Stick to the portions prescribed: It is easy to go overboard on calories with smoothies, especially when there is peanut butter involved. Pay attention to how much you’re putting in and never more than a tablespoon.

Banana Nut (A-C-E) In a blender, combine 1 banana, 1cup unsweetened almond or coconut milk, 2 scoops of Vanilla whey (or plant) protein, small handful of chopped walnuts, a teaspoon of almond or peanut butter, and 1/2 cup of crushed ice. Blend until smooth.

Strawberry Shortcake (A-B-C) In a blender, combine 1 cup frozen strawberries, 1cup unsweetened almond or coconut milk, 1-2 scoops of Vanilla whey (or plant) protein, 4 ounces of vanilla Greek yogurt, and 1/2 cup of cold water. Blend until smooth.

Mixed Berry Blast (A-B-C-E)

In a blender, combine 1 cup of kale or baby spinach, 1cup unsweetened almond or coconut milk, 1 to 2 scoops of Vanilla whey or plant protein, 1/4 cup frozen blueberries, ½ cup strawberries, ¼ cup mixed berries, 1/8 cup walnuts or TBS of almond or peanut butter, and 1/2 cup water or crushed ice. Blend until smooth. Hint: If you want to make this into a hearty meal replacement, add 1/3 cup of plain instant oatmeal to this mixture. NOTE: If you add the oats, drink immediately (within 20 minutes) or you may have a colorful batch of cement in your cup if you wait too long.

Orange Creamsicle Wake-up Call (A-B-C-E) In a shaker cup or blender, combine 1/2 cup cold water, 1/2 cup unsweetened coconut (or regular 2%) milk, 1 scoop of vanilla whey protein, and 2 scoops of ON Essential Amino Energy Orange Cooler flavor. Shake or blend until smooth. If using a blender, add 2-3 ice cubes to thicken. Can also add ½ of a peeled and seeded orange to this recipe for an extra boost of nutrition.

Chocolate Milkshake (A-A-C)

In a shaker cup or blender, combine 1/2 cup cold water or crushed ice, 1/2 cup whole milk (or coconut milk), and 2 scoops of chocolate whey protein. Shake or blend until smooth. (2 servings female, 1 serving male)

Peanut Butter Chocolate (A-B-C) In a blender, combine 1/2 cup cold water or crushed ice, 1/2 cup unsweetened almond milk (or coconut milk), 2 scoops of chocolate whey protein, and 1 TBS of peanut butter. Blend until smooth. (2 servings female, 1 serving male)

Mango Madness (A-C-E) In a blender, combine 1 cup frozen mango slices, 1cup unsweetened almond or coconut milk, 2 scoops of Vanilla whey (or plant) protein, 4 ounces of vanilla Greek yogurt, and 1/2 cup of cold water. Blend until smooth.

DESSERTS

Chocolate Mousse Protein Pudding French Vanilla “Whey Better” Ice Cream Greek Yogurt Parfait “NAKED” Apple Pie DESSERT TIPS Don’t make dessert a daily habit: We all want to have our cake and eat it too. If you want lasting weight loss, it is best to stray away from desserts and other sweets as much as possible. Remember the science of 28in28 is based on controlling insulin production which is only optimal without sweets or anything that tastes sweet. The more you taste sweet the more you crave sweet: Learn to enjoy dessert as an occasional treat but not as a nightly or daily ritual. We have assembled a few better dessert alternatives that you will learn to enjoy as much as the real thing.

Double Chocolate Protein Pudding – 2 servings Combine 1 cup cold whole milk, 2 scoops chocolate whey protein, 2 TBS of fat-free, sugar-free chocolate instant pudding mix in a blender. Blend on high until thick and creamy (about 3—45 seconds). Spoon into two dessert bowls and chill in refrigerator for at least 20 minutes.

French Vanilla “Whey Better” Ice Cream - 1 serving In a shaker or blender, combine 4 ounces of unsweetened almond or coconut milk, 1 scoop of vanilla whey protein, and a dash of cinnamon. Mix until combined and milk gets a little fluffy. Pour into a dessert bowl and put in the freezer for roughly an hour.

Greek Yogurt Parfait – 1 serving In a glass parfait bowl, alternate layers of vanilla Greek yogurt with fresh mixed berries (raspberries and blueberries) until you have 4 layers with the fruit layer on top. Cover with plastic wrap and refrigerate until ready to serve. Immediately before serving, top with a sprinkle of crunchy granola. For a quick chocolate sauce, mix 1 TBS whole milk (or coconut milk) with 2 TBS chocolate protein powder then drizzle on top or in between layers.

“NAKED” Apple pie – 1 serving

1 small apple ½ teaspoon cinnamon 1 to 2 TBS of 2% fat cottage cheese Cut up apple into bite size pieces. In a small microwaveable bowl, mix apples and cinnamon then put in the microwave for 1 minute. Add cottage cheese and mix together.