The 20/20 Diet (29 page)

Cashews

Walnuts, halved*

Peanut butter, all natural*

PASTAS, OATS, AND GRAINS

Brown rice

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Rye crisps, whole grain

Oats, rolled

Rye pasta, whole grain*

Rye bread, whole grain*

MEATS/PROTEINS

Black beans, bagged or

Tuna, chunk light, canned in water

low-sodium canned

Whey protein powder,

Chicken breas

BEVERAGES

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t, boneless, skinless

unsweetened*

Cod, fresh*

Natural green tea*

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Appendix A | 187

Phase 3 Shopping List
(
*
= 20/20 Food)

Phase 3 includes a much wider variety of foods, and the recipes don’t

share as many ingredients as Phases 1 and 2. If you know there are

certain meals you like that require specific ingredients, focus on

those rather than buying everything on the list and overflowing

your kitchen.

DAIRY

Cottage cheese, low fat

Skim milk

Eggs, large*

Yogurt—nonfat (0%) va
INC.

nilla

Mini round cheeses (roughly 70

Greek yogurts (made with real

calories each)

sugar, not artificial sweetener)*

FRESH FRUIT

Apples, small (about 2 ¾), your

Limes

choice (Red Delicious, Golden

Oranges

Delicious, Granny Smith, etc.)*

Peaches, medium

Bananas

Pears, small, your choice (Anjou,

Blueberries

B
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artlett, Bosc, Comice, etc.)

Cherries, unsweetened, pitted

Plums, dried*

Grapes, seedless, your choice (red, Raisins*

green, black)

Raspberries

Kiwis

Strawberries

Lemons

Tangerines

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FRESH VEGGIES/PRODUCE

Avocado

Cilantro

Basil leaves

Eggplant

Bell peppers, green

Garlic

Bell peppers, red

Ginger

Brocc
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oli

Grape tomatoes

Carrots

Green beans

Cauliflower

Lentils, bagged, steamed vacuum

Chickpeas, bagged or canned*

sealed, or canned*

188 | The 20/20 Diet

FRESH VEGGIES/PRODUCE (
continued
)

Mixed greens, your choice

Potatoes, Red Bliss

(arugula, baby mixed greens,

Red onion

bok choy, endive, field greens,

Romaine leaves*

radicchio, red leaf lettuce,

Spaghetti squash

romaine, baby spinach,

watercress, etc.)*

Spinach*

Mushrooms

Sundried tomatoes

Onion

Tofu, extra firm*

Parsley

Tomatoes

Zucchini

INC.

FROZEN FRUITS AND VEGGIES

Blueberries, unsweetened

Pineapple, unsweetened

Mango, unsweetened

Strawberries, unsweetened

Peaches, unsweetened

Corn

SPICES AND OILS

Balsamic vinegar

Dijon mustard*

Black pepper

Dill, dried

Cayenne pepper (optional)

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Garlic powder (not garlic salt)

Cinnamon

Italian herb seasoning, salt free,

Cloves

dried

Coconut oil*

Olive oil, extra virgin*

Crushed red pepper

Parsley, dried

Vegetable broth, low sodium

NUTS

Almonds, unsalte
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d raw or dry

Pistachios, unsalted, shelled*

roasted*

Sunflower seeds

Cashews

Walnuts, halved*

Peanut butter, all natural*

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ASTAS, OATS, AND GRAINS

Brown rice

Penne, whole grain

Corn tortillas, whole grain

Pita, whole grain

Couscous, whole wheat

Quinoa

Oats, rolled

Rye bread, whole grain*

Appendix A | 189

PASTAS, OATS, AND GRAINS (
continued
)

Rye crisps, whole grain

Shredded wheat cereal,

Rye flakes, whole grain*

unsweetened, spoon sized

Rye pasta, whole grain*

Soba noodles

Wild rice

MEATS/PROTEINS

Black beans, bagged or

Shrimp, medium, peeled,

low-sodium canned

deveined (frozen, thawed is OK)

Cannellini beans

Tuna, chunk light, cann
INC.

ed in

Chicken breast, boneless, skinless

water

Cod, fresh*

Turkey breast, oven roasted,

Salmon, fresh

boneless, skinless

Turkey, ground, extra lean

Whey protein powder,

unsweetened*

OTHER

Olives, Mediterranean or Greek,

Pesto, jarred

your choice (green, black,

Kalamata)

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BEVERAGES

Natural green tea*

STREET

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190 | The 20/20 Diet

APPENDIX B

Phase 3 Meals: The 20-Day Attain INC.

Breakfast Options

Apple Almond Cereal

Chop 2 tablespoons almonds; se
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t aside. Pour 1 cup skim milk

over 1/2 cup unsweetened spoon-sized shredded wheat cereal and

garnish with a dash of cinnamon. Top with 1 small chopped apple

of your choice, skin on. Top with almonds.

Plum Peanut Butter Oatmeal

In a small bowl, mix together 1/4 cup each unsweetened whey

protein powde
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r and rolled oats. Pour hot water over the mixture

until you reach desired consistency (suggested amount: 1/4 cup

water). Swirl in 2 teaspoons all-natural peanut butter and garnish

with a dash of cinnamon and 5 chopped dried plums.

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trawberry Plum Walnut Cereal

Chop 2 tablespoons walnuts and 2 dried plums; set aside. Pour

1 cup skim milk over 1/2 cup unsweetened spoon-sized shred-

ded wheat cereal and garnish with a dash of cinnamon. Top with

1/2 cup sliced strawberries and the chopped plums and walnuts.

191

Open-Faced Tofu Dijon Sandwich

In a small bowl, whisk 2 teaspoons Dijon mustard with 1 teaspoon

water, 1 teaspoon lemon juice, 2 teaspoons extra-virgin olive oil,

and 1/2 teaspoon minced garlic. Coat sliced extra-firm tofu (1/5 of

a 14-ounce package) with mustard sauce. Place 1/2 cup spinach on

top of 1 slice (1 ounce) whole-grain rye bread (fresh or toast
INC.

ed). Top

with tofu and enjoy with 1 small apple of your choice, skin on.

Veggie Scramble over Brown Rice

Whisk 1 large egg and season with 1/4 teaspoon minced garlic,

1 teaspoon fresh or 1/2 teaspoon dried parsley, and 1/16 teaspoon

ground black pepper. In a medium pan, scramble the egg with

1 tablespoon extra-virgin olive oil, 1/4 cup diced tomato, 2 table-

spoons minced onion, and 1 cup fres
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h spinach. Serve over 1/2 cup

cooked brown rice (fluffy, not packed).

Apple Pistachio French Toast

Chop 1 small apple of your choice, skin on, and sauté in a small

pan in 1 teaspoon coconut oil until tender; set aside. In a medium

bowl, beat 1 large egg. Soak 1 slice (1 ounce) whole-grain rye

bread in the egg. Transfer to sauté pan (pour any excess egg over

bread) and coo
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k until each side is golden brown. Top with sautéed

apple and garnish with 1 tablespoon unsalted shelled pistachios,

chopped. (Option: leave pistachios whole.)

Peach Coconut Smoothie

I

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n a blender, combine a single-serve container of nonfat (0%)

vanilla Greek yogurt, 1/4 cup unsweetened whey protein powder,

3/4 cup frozen unsweetened peaches, and 1/4 cup water. Whip

until smooth. Add 1/2 tablespoon coconut oil, 1 tablespoon rolled

oats, and a handful of ice, and whip to desired consistency.

192 | The 20/20 Diet

Peanut Butter Blueberry Toast

In a small bowl, sprinkle 1 cup fresh blueberries with a dash of

cinnamon and mash slightly; set aside. Spread 1 slice (1 ounce)

whole-grain bread with 1 tablespoon all-natural peanut butter.

Top with mashed berries. Pair with a single-serve container of

nonfat (0%) vanilla Greek yogurt. (Option: use 3/4 c
INC.

up frozen,

thawed blueberries in place of fresh.)

Plum Walnut Cottage Cheese Toast

Chop 2 tablespoons walnuts and 5 dried plums; set aside. Spread

1 slice (1 ounce) whole-grain bread with 1/2 cup low-fat cottage

cheese and garnish with a dash of cinnamon. Top with plums and

walnuts.

Spinach Omelet with Avocad BOOKS,

o Toast

Whisk 1 large egg and season with 1/4 teaspoon minced garlic. In

a medium pan, cook the egg with 1 cup fresh spinach. Pair with

1 slice (1 ounce) whole-grain rye bread spread with 1/4 of a ripe

avocado. Pair with 3/4 cup seedless grapes.

Pistachi

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o Cherry Oatmeal

Chop or crush 2 tablespoons unsalted shelled pistachios; set aside.

Place 1 cup frozen cherries in a small saucepan with 2 tablespoons

water and a dash of cloves. Stir over medium heat until cherries

are soft and water has evaporated. In a small bowl, mix together

1/
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4 cup each unsweetened whey protein powder and rolled oats.

Pour hot water over the mixture until you reach desired consis-

tency (suggested amount: 1/4 cup water). Top with cherries and

garnish with pistachios. (Option: warm cherries in microwave,

mash slightly, and season with a dash of cloves.)

Appendix B | 193

Kiwi Almond Parfait

Chop 2 tablespoons unsalted raw or dry-roasted almonds; set aside.

Layer a single-serve container of nonfat (0%) vanil a Greek yogurt

with 2 chopped small kiwis, 2 tablespoons rol ed oats, and the

chopped almonds. (Option: toast the rol ed oats in a toaster oven or

in a conventional oven on a cookie sheet until they are cris
INC.

py.)

Mango Coconut Smoothie

In a blender, combine a single-serve container of nonfat (0%)

vanilla Greek yogurt, 1/4 cup unsweetened whey protein powder,

3/4 cup frozen unsweetened mango, and 1/4 cup water. Whip

until smooth. Add 1/2 tablespoon coconut oil, 1 tablespoon rolled

oats, and a handful of ice, and whi

Peanut Butter Banana Toast

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p to desired consistency.

Spread 1 slice (1 ounce) toasted whole-grain bread with 1 table-

spoon all-natural peanut butter. Top with 1/2 cup sliced banana

and a dash of cinnamon. Pair with a single-serve container of non-

fat (0%) vanilla Greek yogurt.

Pear Walnut PSTREET

arfait

Toast 2 tablespoons whole-grain rye flakes in a toaster oven or on

a cookie sheet in a 350°F preheated oven for 5 minutes or until

they look slightly browned and have a nutty aroma. Chop a small

pea
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r of your choice, skin on, and toss with 1/2 tablespoon lemon

juice. Layer pear, parfait style, with a single-serve container of

nonfat (0%) vanilla Greek yogurt, and 7 walnut halves, chopped.

Sprinkle with cinnamon if desired. (Option: roast pear slices in

the oven alongside rye flakes until soft.)

194 | The 20/20 Diet

Peanut Butter Raspberry Toast

In a small bowl, sprinkle 1 cup fresh raspberries with a dash of

cinnamon and mash slightly; set aside. Toast 1 slice (1 ounce)

whole-grain rye bread. Spread with 1 tablespoon all-natural pea-

nut butter and top with raspberries. Serve with 1 cup (8 ounces)

skim milk. (Option: leave raspberries whole and enjoy s
INC.

eparately.)

Cinnamon Raisin Oatmeal

In a small bowl, mix together 1/4 cup each unsweetened whey

protein powder and rolled oats. Pour hot water over the mixture

until you reach desired consistency (suggested amount: 1/4 cup

water). Swirl in 2 teaspoons coconut oil, 2 tablespoons raisins, and

a dash of cinnamon.

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Open-Faced Egg Sandwich

Spread 1 slice (1 ounce) whole-grain rye bread with 1/4 of

a ripe avocado. Top with 1/4 cup baby spinach leaves and

1 tomato, sliced. Top with 1 large egg (poached, scrambled,

sunny-side up, or hard boiled, sliced). Enjoy with 1 small apple

of your choice
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, skin on.

Strawberry Almond Smoothie

Chop 1 tablespoon unsalted raw or dry-roasted almonds; set aside.

I
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n a blender, combine a single-serve container of nonfat (0%) vanil a

Greek yogurt, 1 cup frozen unsweetened strawberries, 1/4 cup

unsweetened whey protein powder, and 1/4 cup water. Whip until

smooth. Add almonds, 2 tablespoons rye flakes, 1/4 teaspoon cin-

namon, and a handful of ice, and whip to desired consistency.

Appendix B | 195

Apple Almond Cottage Cheese Toast

Chop 2 tablespoons almonds; set aside. Spread 1 slice (1 ounce)

whole-grain bread with 1/2 cup low-fat cottage cheese and garnish

with a dash of cinnamon. Top with 1 small chopped apple of your