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The Thirty-Day Plan of Smart Fat Meals


Synopsis


HERE’S YOUR THIRTY-DAY PLAN OF MENUS, divided into the ten-day Phase 1 (Days 1–10) and the twenty-day Phase 2 (Days 11–30) that we introduced in Chapter 5. You’ll find many of the recipes in Chapter 10 (and more on our website at www.S- martFat.com). We’ve indicated the dishes below that have a recipe either in the book (*) or on our website (**). You may be wondering whether you have to cook the recipes and follow the daily meal plans exactly as presented in order to lose weight and reap the health benefits of the Smart Fat Solution. The short answer is, no. But here’s the thing: The meal plans and recipes are carefully calibrated to give you the just-right amounts of smart fat, protein, and fiber for success—whatever your dietary and health goals may be. That’s why we urge you to follow the Thirty-Day Plan as close- ly as you can for the thirty days. The first ten days are especially important as your body gets used to smart fat eating and you start to break free from dangerous in- sulin and leptin resistance. If you don’t want to use the recipes, that’s okay. You may wish to use your own recipes or change the flavors to suit your taste buds. (For some meals, we’ve sug- gested general ideas for main dishes and sides—like a grilled sirloin steak or a baked sweet potato—but we don’t include a recipe under the assumption that you’ll prepare these basic foods as you wish.) It’s fine if you choose to use this Thirty-Day Plan as an inspiration for your own breakfasts, lunches, and dinners—but it’s absolutely essential to follow the 5-5-10 guidelines for both phas- es, even when you’re adapting your own recipes. For instance, if you have a recipe for turkey chili that you like better than ours, go for it! Just make sure that the ingre- dients you use are in line with the phases as outlined. (That’s so important that we’re repeating those guidelines in boxes for quick reference.) It’s pretty simple to cook using your own recipes, if you think of it that way. We also offer a daily snack suggestion in our meal plan, which you are free to have at any time of the day when you feel you need it most. We think a snack be- tween lunch and dinner is the best time, but it depends on your schedule. You may have a really long stretch between breakfast and lunch some days, so that’s when you’ll probably want a little something extra. It’s up to you—but we do suggest you avoid eating right before bed, as well as midnight trips to the refrigerator, unless you are trying to gain weight. Sumo wrestlers, who do just that, have taught us that eating before bedtime most definitely promotes weight gain! One more note: The Thirty-Day Plan is presented as Days 1 through 30. You’re free to kick off this plan any day of the week, but in our experience, starting on Sun- day works well for many people’s schedules. We encourage you to prepare a soup of the week on weekends, or whenever you have some free time. We also reserve some “goodies” for weekend meals (if you start this on a Sunday, those meals fall on the weekends, like the brunch idea on Day 21), and include some recipes that are more suitable for a weekend night.



hase 1: The First Ten Days, Day 1 Through Day 10 Phase 1 at a Glance 5-5-10: Five smart fat servings, five protein servings, and ten fiber servings every day Unlimited vegetables Fruits with a low GL (avoid medium-GL choices such as dried fruits, bananas, and papayas during this phase) High-protein/low-carb breakfast (minimum of 20–30 grams protein) No grains and no flour products, including breakfast cereals, breads, pastas, crackers, and cookies No potatoes No alcohol Hydration: Drink at least four to eight cups of hydrating fluid every day (water, carbonated water, and herbal teas). —In addition to water, if you want to lose weight, include four cups of reg- ular and/or decaf green tea daily; green tea contains a compound known as EGCG (epigallocatechin gallate), which helps you lose weight. (See Chapter 8 for more on EGCG.) —You may also have one to two cups of coffee daily, but only in addition to water and tea, not as a substitute. Start a personalized Smart Supplement plan on Day 1 (see Chapter 8). DAY 1 Breakfast Omelet with Sweet Onion, Red Bell Pepper, and Kale* Tea, Coffee, or Hot Unsweetened Cocoa Lunch Grilled Lamb Chops* Tossed Smart Green Salad with Vinaigrette Dressing Unsweetened Ice Tea Snack Ratatouille with Cannellini Beans (soup/lunch of the week)** Dinner Sautéed Turkey Loins with Italian Herbs* Swiss Chard, Grated Beets, and Garlic Organic Hard Cheese of Choice and Fruit DAY 2 Breakfast Smart Fat Shake: Vanilla, Blueberry, and Spinach* Tea, Coffee, or Hot Unsweetened Cocoa Lunch Grilled Free-Range Chicken Salad with Vinaigrette Dressing Unsweetened Iced Tea Snack Dark Chocolate and Almonds (1 ounce of each) Protein Bar Dinner Spinach and Mushroom Frittata* Tomato, Cucumber, and Kalamata Olive Salad



AY 3 Breakfast Greek Yogurt (plain, organic) with Berries and Mixed Nuts Tea, Coffee, or Hot Unsweetened Cocoa Lunch Shrimp, Fennel, and Cannellini Bean Salad with Orange Vinaigrette Dressing Unsweetened Iced Tea Snack Guacamole with Jicama and Red Bell Pepper Smart Fat Shake of Your Choice Dinner Sirloin Steak Chili Fruit and Cheese DAY 4 Breakfast Smart Fat Shake: Chocolate, Cherry and Spinach* Tea, Coffee, or Hot Unsweetened Cocoa Lunch Ratatouille with Cannellini Beans Apple Snack Dark Chocolate and Macadamia Nuts (1 ounce of each) Protein Bar Dinner Roasted Chicken with Mediterranean Herbs* Sliced Pear with Gorgonzola and Walnuts DAY 5 Breakfast Eggs Fried in Olive Oil with Garlic and Sautéed Kale Tea, Coffee, or Hot Unsweetened Cocoa Lunch Ratatouille with Cannellini Beans Unsweetened Ice Tea Snack Smart Fat Shake of Your Choice Dinner Sautéed Chicken with Fennel and Zucchini Slices Arugula Salad with Toasted Pine Nuts and Lemony Vinaigrette DAY 6 Breakfast Smart Fat Shake: Vanilla-Peach Chia Seed Tea, Coffee, or Hot Unsweetened Cocoa Lunch Shrimp and Veggie Kebobs Unsweetened Iced Tea Snack Dark Chocolate and Almonds (1 ounce of each) Dinner Grilled Bronzino (European sea bass) with Lemon Zest, Mediterranean Herbs, and Virgin Olive Oil White Bean Salad* Quick Kale Sauté DAY 7 Breakfast Smoked Salmon, Green Onion, Egg Scramble Tea, Coffee, or Hot Unsweetened Cocoa Lunch Turkey Chili** Unsweetened Iced Tea Snack Smoked Oysters with Avocado on Cucumber Slices* Dinner Turkey Meatballs with Butternut Squash and Mixed Vegetables* Avocado, Cucumber, and Garbanzo Salad* DAY 8 Breakfast Western Omelet, Fruit Salad with Greek Yogurt Tea, Coffee, or Hot Unsweetened Cocoa Lunch Butternut Squash Soup with Ginger and Fennel* Sliced Turkey and Avocado and Lettuce Wrap Strawberries Snack Guacamole with Jicama and Red Bell Pepper* Dinner Roasted Grass-Fed Bison and Root Vegetables* DAY 9 Breakfast Smart Fat Shake: Chocolate-Berry Chia Seed Tea, Coffee, or Hot Unsweetened Cocoa Lunch Crab Cakes with Quinoa, Mango Salsa, Green Salad* Unsweetened Iced Tea Snack Apple with Dark Chocolate Drizzle* Dinner Marinated Flank Steak over Mixed Green Salad* DAY 10 Breakfast Smart Fat Shake: Vanilla, Cherry, and Kale* Tea, Coffee, or Hot Unsweetened Cocoa Lunch Turkey Chili Orange Snack Apple and Almonds Dinner Chicken with Pecan-Herb Crust* Roasted Beets and Butternut Squash**

Excerpt


Congrats! You made it! Ten days and you’re feeling great, right? Time to move to Phase 2 meal plans (the phase guidelines from the last chapter are repeated below). You can start to add a few things back into your diet, most notably alcohol and low-GL grains. If you think you feel good after ten days, just wait until you see how you feel after another twenty. You’re going to want to eat this way for life. Phase 2 at a Glance Continue 5-5-10: five smart fat servings, five protein servings, and ten fiber servings every day. Continue unlimited vegetables. Fruits: If you’ve hit your desired weight, continue to enjoy low-GL fruits; occa- sionally, eat medium-GL fruits in moderation. If you haven’t achieved your desired weight, continue to avoid medium-GL fruits. Breakfast: If you are at your desired weight, aim for 20 grams of protein. For continued weight loss, continue to eat a minimum of 20–30 grams protein. Grains and flour products: If you are at your desired weight, you may add moderate amounts of pasta (al dente) or 1-cup portions of medium-GL grains (wild rice, quinoa, steel-cut oats, brown rice), but limit these to one serving per day. Treat bread and white rice like birthday cake—that is, it’s okay for a special occasion, but not for everyday eating. For continued weight loss, continue to avoid grains and flour products. Potatoes: Instead of high-GL baked russet potatoes, choose medium-GL pota- toes, such as sweet potatoes or purple potatoes. Alcohol: If you are at your desired weight, one to two servings of alcohol, five days per week. For continued weight loss, one serving three days per week, with a meal. If you can’t limit intake to one serving, then continue to avoid alcohol altogether until you reach your goal weight.