The Petite Advantage Diet (19 page)

Directions:

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

2. Add the ground turkey and cook until fully cooked.

3. Add the peppers, onions, chopped garlic, and basil.

4. Cook on medium for 5–7 minutes.

5. Sprinkle with Parmesan cheese.

Dinner: Pan-Seared Mahimahi with Vegetables

Directions:

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

2. Cook mahimahi until it is opaque throughout and easily flakes with a fork.

3. For some extra heat, sprinkle some red chili flakes on top of the fish.

4. Steam brussels sprouts with slivered almonds and serve on the side.

Snack: Greek Yogurt

Breakfast: Oatmeal and Eggs

Directions:

1. Cook oats until done, stir in cinnamon, and top with strawberries.

2. Coat the inside of a nonstick skillet with cooking spray.

3. Mix the egg whites and one egg together.

4. Scramble until fully cooked and serve cottage cheese on the side.

Lunch: Chickpea and Spinach Salad

Directions:

1. Combine the spinach, chickpeas, tomatoes, carrots, cucumbers, and goat cheese in a bowl.

2. In a separate bowl, whisk together the balsamic vinegar and the olive oil.

3. Drizzle the balsamic vinaigrette over the salad.

Dinner: Tofu Stir-Fry

Directions:

1. Coat the inside of a nonstick skillet with cooking spray and add broccoli, mushrooms, sliced tofu, bean sprouts, and green peppers.

2. Cook for 7–10 minutes.

3. Serve over a bed of brown rice and drizzle soy sauce over the top.

Snack 1: Greek Yogurt
Snack 2: Milk

Breakfast: Fresh Fruit Protein Shake with Bran Muffin

Directions:

1. In a blender, combine apples, blueberries, milk, and protein powder and blend until smooth.

2. Toast the wheat bran muffin and serve on the side.

Lunch: Grilled Tuna Salad

Directions:

1. Grill the tuna to your liking.

2. Combine lettuce, tomatoes, snap peas, carrots, and grilled tuna in a bowl.

3. In a separate bowl, whisk together the balsamic vinegar and olive oil.

4. Drizzle the balsamic vinaigrette over the salad.

Dinner: Grilled or Poached Salmon

Directions:

1. Place the salmon in an 8” x 8” baking dish.

2. Add water to dish.

3. Cover and cook in the microwave on high for 8 minutes or until the fish turns opaque throughout and flakes easily when tested with a fork.

4. Alternatively, grill the fish.

5. Steam the eggplant and chickpeas with chopped basil and serve on the side.

6. Serve the salmon on a bed of cooked brown rice.

Snack: Almonds