Diet
Fats and Protein – 吃多点
晚上 少吃碳水化物
1) Coconut Oil
2) Cheese (Cheddar or Gouda)
3) Avocado – Oleic Acid for Weight Loss
4) Eggs
5) Dark Chocolate
总结 easy to make recipes
1）西红柿炒鸡蛋
2）炒青菜
3）Quinoa Salad + beans
4）Blender Soup – Pumpkin/sweet potato, potato, onion etc.
5）豆腐汤 – 海鲜 或者 洋葱， 胡萝卜， 番茄， 大葱， 姜。 水淀粉 或者土豆。 可以
加点鸡蛋。或者加 奶让他比较 creamy?
鸡肉
6）Roasted 鸡胸肉+ 青菜
7）炖鸡 + 土豆 + 胡萝卜
8）焖饭 （ 土豆，番薯， 胡萝卜，黑豆，糙米，） + 鸡胸肉
9）Curry -tomato based (Chicken Tikka Masala)
10） Chicken + Zucchini + ranch dressing stir-fry
三文鱼
11) 煮/煎 三文鱼 +sauce
12) 炒饭 （broccoli, cauliflower, frozen peas carrots etc. tomatoes and onions +eggs. Quinoa
+ 白饭。 Pineapple?
13） 韩国烤肉酱 + quinoa 饭
14）买韩国小菜
甜品
10) Banana + Egg Pancakes
11) Muesli or overnight acai bowl with chia seeds and almond milk. 3 tablespoons to one cup
of liquid. Cacao powder for chocolate taste.
12） 粥 – 豆类 或者咸粥也可以
13） yoghurt – non-fat
Three days of intermittent fasting every week + fasted exercise
Salad
– Quinoa 1 cup quinoa, cooked
½ cup small white cannelloni beans
¼ cup yellow onion, finely chopped
1 roasted bell pepper, chopped
½ cup marinated artichokes*, halved
¼ cup fresh bell pepper, chopped
1 medium Roma tomato, chopped
½ teaspoon lemon zest
Spices and Herbs:
1 tablespoon fresh parsley, chopped
2 tablespoons fresh basil, chopped
Freshly ground black pepper
1/8 teaspoon granulated garlic
¼ teaspoon dried oregano
Optional: ¼ teaspoon red chili flakes
Note: If you don’t use marinated artichokes, be sure to add ½-1 tablespoon extra virgin olive oil, a generous dash of sea salt, and increase the oregano to ½
teaspoon!
Instructions
1. Prepare quinoa according to package instructions.
2. In a medium-sized bowl combine all ingredients and toss to combine. Taste and adjust spices to taste.
3. Optional: If time allows, refrigerate for about 30 minutes to really let flavors meld. Enjoy!
10）
Soup
16-ounce bag frozen sweet corn, thawed to room temp (or fresh corn if you have it), divided
half of 1 large red bell pepper, deseeded
1/4 cup nutritional yeast (or 1/4 cup raw cashews or Parmesan cheese – not vegan)
1 heaping tablespoon coconut oil (use another oil like olive or canola if you’re sensitive to coconut flavor)
1 teaspoon cumin
1 teaspoon smoked paprika
1/4 teaspoon cayenne pepper, or to taste
half of 1 small red onion, peeled; optional
1 to 2 cloves garlic, peeled; optional
about 1 cup water (or use coconut water, milk, almond/soy/nut milk, cream)
salt and pepper, optional to taste
DIRECTIONS:
1. To the canister of a high speed blender, add three-quarters of the bag of corn (about 3 cups, just
eyeball it), all the remaining ingredients, about 1/2 cup water, and blend. Based on how thick soup is,
and personal taste preference, add more water until desired consistency is reached.
2. After desired consistency is reached, stir in remaining corn by hand to preserve texture.
3. Optionally, add salt and pepper to taste. I didn’t.
4. Soup may have gotten warm in your blender canister. If not, and you prefer it warmer, transfer to a
microwave-safe bowl and heat until warm, about 1 minute. Alternatively, soup can be heated gently
on the stovetop. In warmer months, soup can be served chilled, like gazpacho. Soup will keep airtight
in the refrigerator for up to 5 days or in the freezer for up to 4 months.
Chia Pudding
6 Tablespoons chia seeds
2 cups unsweetened coconut, almond or cashew milk
1/2 teaspoon vanilla extract
1 Tablespoon maple syrup, honey or sweetener of choice (optional)
blueberries and strawberries, for topping
Mix all
Salmon sauce
Sauce
3 tablespoons wheat-free soy sauce (or coconut aminos)
3 tablespoons olive oil
3 tablespoons water
1 teaspoon arrowroot powder* 或者 corn starch
1 2-inch piece fresh ginger, grated
½ teaspoon red pepper flakes (adjust to taste)
Chopped （葱）scallions for garnish
Baked chicken +roast vegetables
2 medium chicken breasts chopped
1 cup bell pepper chopped (any colors you like)
1/2 onion chopped
1 zucchini chopped
1 cup broccoli florets
1/2 cup tomatoes chopped or plum/grape
2 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon italian seasoning
1/4 teaspoon paprika optional
Chicken breasts, onions, tomatoes, broccoli, peppers, zucchini. Black pepper + Paprika. Sweet potato etc.