The Petite Advantage Diet (14 page)

2. For some extra spice, squeeze some Sriracha hot chili sauce on top.

Dinner: Hearty Chicken and Bean Stew

Directions:

1. Cook chicken breast until done.

2. Slice chicken and place into medium saucepan with chicken broth.

3. Add one bay leaf.

4. Thinly slice the celery, carrots, and garlic and add to the pot.

5. Add the beans and spinach.

6. Let this simmer for 10 minutes or until all vegetables are cooked through.

Snack: Celery and Almond Butter

Breakfast: Fruit and Greek Yogurt

Directions:

1. Put the Greek yogurt into a bowl.

2. Stir in half scoop of protein powder.

3. Top the yogurt with blueberries, strawberries, and walnuts.

Lunch: Mexican Loaded Sweet Potato

Directions:

1. Pierce the potato with fork and place in microwave for 5 minutes or until done.

2. Top the potato with black beans, sour cream, onions, and salsa.

Dinner: Turkey Meatballs with Homemade Tomato Sauce

Directions for Tomato Sauce:

1. Score the top of the tomatoes (cut 1-inch X on top).

2. Add tomatoes to a pot of boiling water.

3. Boil the tomatoes for 30 seconds to one minute, then place in a bowl of ice water to stop the cooking process.

4. Peel the tomatoes and finely chop them.

5. Spray a nonstick pan with cooking spray and add 2 cloves of finely chopped garlic on medium heat.

6. Sauté garlic until golden brown.

7. Add tomatoes to pan and gently mash them into a chunky sauce.

Directions for Meatballs:

1. In a bowl combine ground turkey, 1 clove of finely chopped garlic, chopped parsley, and 2 tbsp of Parmesan cheese.

2. Stir together contents of the bowl and roll the mixture into small meatballs.

3. Spray a nonstick pan with cooking spray and turn it on to medium heat.

4. Add meatballs.

5. Turn and rotate the meatballs until they are fully cooked.

6. Top the meatballs with sauce and sprinkle with 1 tbsp of Parmesan cheese.

Snack: Hard-Boiled Egg

Breakfast: Fresh Fruit Protein Shake and Toast

Directions:

1. Place cantaloupe, strawberries, and protein powder in a blender.

2. Add one cup of water (if you find the shake too thick add more water).

3. Blend all of the items and drink.

4. Toast one piece of bread and top it with one tbsp of almond butter.

Lunch: Grilled Salmon Salad

Directions:

1. Grill the salmon until it is opaque throughout and flakes easily with a fork.

2. Combine the lettuce and tomatoes in a bowl.

3. Top with the grilled salmon and drizzle with balsamic vinegar.

Dinner: Grilled Flank Steak with Broccoli

Directions:

1. Grill the steak until done to your liking (approximately 4–5 minutes a side).

2. Steam the broccoli spears and cook the brown rice until done.

Snack 1: Turkey Lettuce Wraps
Snack 2: Greek Yogurt