The Complete Plate. Lauren Klukas

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СКАЧАТЬ cup (41 g)

      Green onions, chopped

      ¼ cup (25 g)

      ¼ cup (25 g)

      ¼ cup (25 g)

      Cooked Quinoa (page 286)

      ½ cup (69 g)

      ½ cup (69 g)

      ½ cup (69 g)

      Cooking spray

      Serves 1

      For the smoothie

      Banana

      / / / / / / / /

      1 small (101 g)

      1 small (101 g)

      Spinach

      2 cups (60 g)

      1 cup (30 g)

      1 cup (30 g)

      Kale

      ½ cup (33 g)

      ½ cup (33 g)

      ½ cup (33 g)

      Swiss chard

      ½ cup (18 g)

      / / / / / / / /

      / / / / / / / /

      Mango, frozen

      ½ cup (82 g)

      1 cup (65 g)

      1 cup (65 g)

      Pineapple, frozen

      ¹/₃ cup (52 g)

      ½ cup (77 g)

      ½ cup (77 g)

      Wheat germ

      1½ Tbsp

      2 Tbsp

      2 Tbsp

      Coconut water

      1½ cups

      1¼ cups

      / / / / / / / /

      Orange juice

      / / / / / / / /

      / / / / / / / /

      ½ cup

      Water

      / / / / / / / /

      / / / / / / / /

      1 cup

      Ice

      1 cup

      1 cup

      1 cup

      calories

      389 kcal

      537 kcal

      671 kcal

      1 Preheat the oven to 350°F. Spray a 12-cup muffin tin with cooking spray and set aside.

      2 In a medium bowl, combine eggs and yogurt and whisk together. Fold in tomatoes, black beans, cheddar, corn, green onions, and quinoa. Spoon ⅓-cup portions into 9 compartments of the prepared muffin tin and bake for 20–25 minutes, until tops are golden and a skewer inserted into the center comes out clean.

      3 While quiches are baking, prepare the smoothie by placing all ingredients in a blender and blending until smooth. If the smoothie is too thick, add water (not coconut water or orange juice). If you prefer a thicker texture, add more ice and blend until smooth.

      4 Serve smoothie with warm quiche.

      Healthy Choices: Greek yogurt has double the protein than regular yogurt. Make sure you choose Greek yogurt, not Greek-style yogurt, which is made using a different process and does not have the same protein punch.Freezer Friendly: Leftover quiche can be frozen in a resealable bag for up to a month. Simply reheat in the microwave for 30 seconds to 1 minute.

      meal plan 1

      45

      Snacks

      Serves 1

      1500

      2000

      2500

      Yogurt Parfait 1

      recipe below

      recipe below

      recipe below

      Hot Chocolate 1

      recipe below

      recipe below

      recipe below

      Carrot sticks

      ½ cup (64 g)

      ½ cup (64 g)

      ¾ cup (96 g)

      Hummus (page 287)

      / / / / / / / /

      / / / / / / / /

      2 Tbsp

      Apple, sliced

      / / / / / / / /

      / / / / / / / /

      ½ (106 g)

      Dark chocolate

      / / / / / / / /

      / / / / / / / /

      20 g

      Yogurt Parfait 1

      Serves 1

      1500

      2000

      2500

      Plain Greek yogurt

      ¼ cup

      ½ cup

      ½ cup

      Banana, sliced

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