The Petite Advantage Diet (13 page)

Breakfast: Open-Face Breakfast BLT

Directions:

1. Toast bread and top with mustard, bacon, lettuce, and tomato.

2. Have cottage cheese on the side.

Lunch: Cheesy Tofu Rice Bowl

Directions:

1. Cook brown rice until done.

2. Steam broccoli and place in bowl with rice.

3. Take half brick of tofu and slice into small squares and add to bowl and top it with cheese.

Dinner: Seared Scallops with Mango Salsa

Directions for Scallops:

1. Coat the inside of a nonstick pan with spray, turn to medium-high heat.

2. Sear scallops on each side for 3–4 minutes or until they have a golden crust.

3. Steam asparagus and serve with scallops.

Directions for the Salsa:

1. Cut the mangoes in small squares, along with the onions and cucumbers.

2. Place those items in a bowl and drizzle with lime juice and top with chopped cilantro.

3. Top the scallops with the fresh salsa.

Snack: Milk

Breakfast: Oatmeal with Apples, Raisins, and Almond Butter

Directions:

1. Cook oats until done.

2. Stir in almond butter and flaxseeds.

3. Top with apple and raisins and sprinkle cinnamon on top.

Lunch: Basil Chicken Wrap

Directions:

1. Cook chicken breast until done, season with lemon pepper.

2. Slice chicken breast and place it in the wrap.

3. Add sliced peppers, onions, and three basil leaves.

Dinner: Teriyaki Salmon with Broccoli

Directions:

1. Coat the inside of a nonstick pan with spray; turn it on to medium heat.

2. Cook until fish easily flakes with a fork.

3. Top with teriyaki sauce and pineapple.

4. Steam broccoli and season it with garlic-and-herb seasoning blend.

5. Cook the couscous until done and place salmon on top of it.

Snack 1: Almonds
Snack 2: Milk

Breakfast: Breakfast Burrito

Directions:

1. Coat the inside of a nonstick pan with cooking spray.

2. Mix the egg whites, scallions, and black beans in a bowl and add to the pan.

3. Scramble until fully cooked.

4. Add the scramble to the tortilla and top with salsa, cilantro, and cheese.

Lunch: Swiss and Spinach Turkey Pita

Directions:

1. Take half of a large whole-wheat pita and stuff with spinach, turkey breast meat, and Swiss cheese.