The 20/20 Diet (32 page)

banana. Serve with 1 cup skim milk.

210 | The 20/20 Diet

Pistachio Plum Cinnamon Yogurt

Chop 5 dried plums and stir into a single-serve container of nonfat

(0%) vanilla Greek yogurt along with 2 tablespoons rye flakes,

1 tablespoon unsalted shelled pistachios, and 1/4 teaspoon ground

cinnamon. (Option: chop or crush pistachios.)

Grape Muesli

In a small bowl, combine a single-serve container of no
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nfat (0%)

vanilla Greek yogurt with 1/4 teaspoon fresh grated ginger, 1 cup

seedless grapes (red, green, black, or a combo), sliced in half, and

1 tablespoon each rye flakes and unsalted sunflower seeds. Chill

in refrigerator at least 30 minutes. (Option: replace ginger with a

dash of cinnamon.)

Roasted Veggies and Hummus BOOKS,

Place 1/2 cup each sliced carrots and broccoli florets on a cookie

sheet. Roast in preheated 350°F oven for 8–10 minutes or until

tender. In a blender or food processor, purée 1/2 cup chickpeas,

2 teaspoons extra-virgin olive oil, 1/4 teaspoon minced garlic, and

1 tablespoon lemon juice. Serve hummus and roasted veggies with

2 whole-grain r
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ye crisps. (Option: serve veggies raw, or roast, then

chill veggies and serve cold.)

Pineapple Coconut Smoothie

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

Greek yogurt, 3/4 cup frozen unsweetened pineapple chunks,

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

Whip until smooth. Add 2 teaspoons coconut oil, 1 tablespoon

rye flakes, and a handful of ice, and whip to desired consistency.

Appendix B | 211

Mediterranean Munchies

Enjoy a snack of 1 large hard-boiled egg, 1 cup seedless grapes

(red, green, black, or a combo), 2 whole-grain rye crisps, and

10 Mediterranean or Greek olives (green and black or just Kala-

mata). (Option: slice egg and place on top of rye crisps.)

Apple Gouda Toast

Chop 2 tablespoons unsalted shelled pistachios; set asid
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e. Toast

1 slice (1 ounce) whole-grain rye bread and spread with 1 mini

Gouda cheese. Top with pistachios and 1 small apple of your

choice, skin on, sliced. (Option: enjoy pistachios separately.)

Strawberry Pistachio Parfait

Chop 2 tablespoons unsalted shelle
BOOKS,

d or dry-roasted pistachios; set

aside. Layer a single-serve container of nonfat (0%) vanilla Greek

yogurt with 1 cup fresh or 3/4 cup frozen, thawed unsweetened

strawberries, 2 tablespoons rolled oats, and the pistachios. (Option:

to add another 20/20 Food, use rye flakes in place of oats.)

Sunny Peach Parfait

Layer a single-ser
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ve container of nonfat (0%) vanilla Greek yogurt

with 1 medium fresh peach, sliced, or 3/4 cup frozen, thawed

unsweetened sliced peaches, and 2 tablespoons each rye flakes and

unsalted raw or dry-roasted sunflower seeds. (Option: replace rye

flakes with rolled oats and pair parfait with green tea.)

Su BIRD

nshine Snack

Enjoy a snack of 1 large hard-boiled egg, 1 medium orange, 2 whole-

grain rye crisps, and 2 tablespoons unsalted raw or dry-roasted sun-

flower seeds. (Option: slice egg and place on top of rye crisps.)

212 | The 20/20 Diet

Almond Plum Cheese and Crackers

Chop 2 tablespoons almonds and 3 dried plums. Melt 1 mini

round cheese in the microwave. In a small bowl, fold almonds and

plums into the cheese. Spread mixture onto 2 rye crisps.

Cinnamon Plum Cottage Cheese Crunch

Chop 2 tablespoons unsalted shelled pistachios; se
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t aside. In

a small bowl, combine 1/2 cup low-fat cottage cheese, 1/4 tea-

spoon ground cinnamon, and 5 chopped dried plums. Toast

1 slice (1 ounce) 100% whole-grain bread. Spread with cottage

cheese mixture and top with pistachios. (Option: enjoy pistachios

separately.)

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Appendix B | 213

APPENDIX C

The Management Phase: Foods and Porti INC.

ons

Prime Produce: Vegetables

Aim for: 1 cup fresh

3/4 cup frozen

1/2 cup all-natur

BOOKS,

al tomato sauce

Artichokes

Eggplant

Okra

Asparagus

Fennel

Onion, all varieties

Beets

Green beans

Radishes

Bell peppers, all

Greens, all varieties

Snow peas

varieties

(arugula, baby

Spaghetti squash

Broccoli

mixed greens, bok

Sugar snap peas

Brussels sprouts

choy, endive, field

Tomatoes, all varieties

Cabbage

greens, radicchio,

red leaf lettuce,

Zucchini

Carrots

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romaine, baby

Cauliflower

spinach, watercress)

Celery

Kale

Cucu
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mbers

Mushrooms

214 | The 20/20 Diet

Prime Produce: Fruit

Aim for: 1 small whole

1 cup fresh (exception: bananas 1/2 cup sliced)

3/4 cup frozen

1/4 cup dried

Apples

Grapes, seedless, your Papaya

Apricots

choice (red, green,

Peaches

Bananas

black)

Pears, all varieties

Berries, all varieties

Honeydew melon

Pineapple
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Cantaloupe

Kiwi

Plums

Cherries

Lemons

Raisins

Dried plums

Limes

Raspberries

Figs, fresh or dried

Mango

Strawberries

Grapefruit

Nectarines

Tangerines

Oranges

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Watermelon

Power Proteins:

Aim for: 4 ounces raw fish and poultry

1/2 cup beans and lentils

1/2 cup cottage cheese

1 ounce natural cheese

1 large egg or 1/2 cup egg whites

1/5 of a 14-ounce container tofu

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1 cup skim milk

1/4 cup whey protein

6 ounces yogurt

Beans†, all varieties

Cheese, all natural

Chicken breast,

(black, cannellini,

(not processed or

boneless, skinless

pinto, red, etc.)

artificial)

Eggs, large, whole

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fish

Cod

Feta cheese

Chickpeas, bagged or Cottage cheese, low

Flounder

canned

fat or nonfat

continues


†
Note: Canned beans are OK, but choose “no added salt” or “low-sodium”

varieties and rinse them wel .

Appendix C | 215

Power Proteins (
continued
):

Grouper

Salmon

Turkey breast, oven

Haddock

Sea bass

roasted, boneless,

Halibut

Shrimp

skinless

Lentils, bagged,

Skim milk

Yogurt—nonfat

steamed vacuum

Sole

(0%) vanilla Greek

sealed, or canned

yogurts (made

Tilapia

with real sugar, not

Liquid egg whites

Tofu, extra firm

artificial sweetener)

Mahimahi

Tuna, chunk light,

Whey protein powder,

canned in water

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Mini round cheeses

unsweetened

(roughly 70 calories Turkey, ground, extra

each)

lean

Super Starches:

Aim for: 1/3–1/2 cup cooked whole gr BOOKS,

ains

(barley, corn, rice, pasta, etc.) and potatoes

1 slice bread

1/2 pita

2 corn tortillas

2 rye crisps

Barley

Corn

Rice, whole grain

Breads, whole grai
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n

Corn tortillas, whole

(brown, wild)

(includes whole-

grain

Rye crisps, whole

grain rye, whole

Couscous, whole

grain

wheat, or breads

wheat

Rye flakes, whole

made with multiple Oats, rolled

grain

whole grains)

Pasta, whole grain

Soba noodles, whole

Buck
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wheat

Pita, whole grain

grain

Bulgur

Potatoes, all varieties, Sweet potatoes

Cereal, whole grain,

skin on

unsweetened (such

Quinoa, all varieties

as spoon-sized

(golden, red, black)

shredded wheat)

216 | The 20/20 Diet

Fit Fat:

Aim for: 2 teaspoons oil or pesto

1/4 fresh avocado

2 tablespoons nuts or seeds

1 tablespoon nut butter

10 whole olives

Almonds

Nut or seed butters

Peanut butter, all

Avocado

(peanut, almond,

natural

Brazil nuts

sunflower, etc.)

Pesto, jarr
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ed

Cashews

Olives, Mediterranean Pistachios, unsalted,

Coconut oil

or Greek, your

shelled

choice (green, black,

Hazelnuts

Pumpkin seeds

Kalamata)

Macadamia nuts

Sunflower seeds

Peanuts

Olive oil, extra virgin

Walnuts

Other Phase 4 Necessities

Basil

Italian herb
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Vegetable broth, low

Cilantro

seasoning, salt free,

sodium

Cinnamon

dried

Vinegar (balsamic,

Cloves

Nutmeg

cider, red wine,

Dijon mustard

Parsley

white balsamic)

Dill

Pepper (black,

Zest (lemon, orange,

lime)

Garlic

cayenne, crushed

red)

Ginger

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Appendix C | 217

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BOOKS,

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BIBLIOGRAPHY

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part 1: Fundamentals of the 20/20 Diet

Introduction

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Chapter 1 What Makes This Diet Different

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Chapter 2 A Diet That Defies Your Logic

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