The Complete Plate. Lauren Klukas

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      42

      •

      Southwest Crustless Quiche and Tropical Green Smoothie

      •

      Grilled Vegetable and Hummus Flatbread

      •

      Thai Chicken, Quinoa, and VeggieBowl

      Meal

      Plan

      1

      Bakery

      8-inch whole wheat pita

      Meat

      Broiler chicken, 2½ lbs

      Dairy

      Butter

      Cheddar cheese

      Eggs

      Feta cheese

      Hummus (page 287)

      Plain Greek yogurt

      Frozen

      Pineapple

      checklist*

      Produce

      Apple (2500)

      Bananas

      Broccoli

      Carrots

      Cherry tomatoes

      Collard greens

      Garlic

      Ginger

      Green onions

      Kale

      Orange juice (2500)

      Spinach

      Strawberries

      Sugar snap peas

      Swiss chard

      White mushrooms

      Zucchini

      Dry Goods

      Brown sugar

      Canned diced tomatoes with green chilies and lime juice

      Hemp seeds

      Oat bran

      Thai sweet chili sauce

      * This list assumes that all basic ingredients (see Pantry and Freezer Staples, page 35) have been stocked.

      44

      breakfast

      Southwest Crustless Quicheand Tropical Green Smoothie

      makes 9 quiches

      1500

      2000

      2500

      For the quiche

      2 quiches

      2 quiches

      2 quiches

      Eggs, large

      4 (200 g)

      4 (200 g)

      4 (200 g)

      Plain Greek yogurt

      2 Tbsp

      2 Tbsp

      2 Tbsp

      Canned diced tomatoes

      1 cup (260 g)

      1 cup (260 g)

      1 cup (260 g)

      Canned black beans

      ¼ cup (43 g)

      ¼ cup (43 g)

      ¼ cup (43 g)

      Cheddar cheese, shredded

      ½ cup + 2 Tbsp (50 g)

      ½ cup + 2 Tbsp (50 g)

      ½ cup + 2 Tbsp (50 g)

      Corn, frozen

      ¼ cup (41 g)

      ¼ СКАЧАТЬ