The Complete Plate. Lauren Klukas

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      breakfast

      Eggs in a Ring

      Serves 1

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      Acorn squash, unpeeled, cut into ½-inch rings and deseeded

      2 rings (75 g)

      2 rings (75 g)

      2 rings (75 g)

      Grapeseed oil

      1 tsp

      1 tsp

      1 tsp

      Egg

      1 (50 g)

      1 (50 g)

      1 (50 g)

      Egg white

      1 (33 g)

      1 (33 g)

      1 (33 g)

      Onion powder

      ¼ tsp

      ¼ tsp

      ¼ tsp

      Black pepper

      dash

      dash

      dash

      calories

      183 kcal

      183 kcal

      183 kcal

      meal plan 3

      1 Preheat the oven to 400°F. Line a baking sheet with parchment paper.

      2 Place squash rings on the prepared baking sheet and brush with oil. Bake for 15–20 minutes, or until fork tender. Crack whole egg into one ring and pour egg white into the other. Season with onion powder and pepper.

      3 Bake for 10 minutes, until egg whites are fully cooked and no longer glossy. Remove ring with egg white to a plate and continue cooking ring with whole egg until yoke is cooked to your preferred doneness (another 2–5 minutes for medium). Serve hot.

      Mix It Up: This recipe works with many different kinds of squash. Try the delicata variety, which has a very thin skin and is easy to eat. Sweet dumpling and red kuri squash are also just as delicious. All winter squash (with the exception of spaghetti squash) have an edible skin, and the longer you roast squash, the more tender the skin becomes.

      Healthy Choices: Acorn squash is high in vitamin A and potassium. Most people know that vitamin A is needed for your eyesight, but did you know that your body also needs vitamin A for your immune system?

      61

      Snacks

      Serves 1

      1500

      2000

      2500

      Vanilla Green Smoothie

      recipe below

      recipe below

      recipe below

      Cashew nuts, dry roasted

      ¼ cup (34 g)

      ¼ cup (34 g)

      ¼ cup (34 g)

      Fruit-bottom yogurt, <1% fat

      ½ cup (122 g)

      ½ cup (122 g)

      / / / / / / / /

      Almonds, dry roasted

      / / / / / / / /

      / / / / / / / /

      ¼ cup (21 g)

      Air-Popped Popcorn (page 287)

      2 cups (16 g)

      2 cups (16 g)

      3 cups (24 g)

      Raspberries

      1⁄₃ cup (41 g)

      ½ cup (61 g)

      ½ cup (61 g)

      Grapes

      1⁄₃ cup (51 g)

      1 cup (154 g)

      1 cup (154 g)

      Orange