Body At Home Diet Plan – Day 1 Recipes
Day 1 – Breakfast, Lunch and Dinner Recipes
Body At Home Diet Plan – Day 1 Recipes
Breakfast – Scrambled Eggs with Leeks and Tarragon
Lunch – Cobb Salad
Dinner – Chicken Stuffed with Spinach and Sun-Dried Tomatoes
Breakfast – Scrambled Eggs with Leeks and Tarragon
Serves 3
Ingredients
Cooking Spray – low cal
1 Leek, sliced
Salt and Pepper
4 Eggs
6 Egg Whites
3/4 tbl chopped tarragon
1 tbls Dijon Mustard
1 Roma Tomate – diced
2 tsp Flax Oil
1 Slice Whole Wheat Bread, toasted
1 Apple
Instructions
Heat a large nonstick skillet over medium-low heat and spray with cooking spray. Add the leeks and season with salt and pepper, saute until tender.
Whisk the eggs, egg whites, tarragon, mustard, and salt and pepper to taste and pour the egg mixture into the skillet and cook until their scrambled eggs. Add the tomatoes and cook for 1 minute.
Add 1/3 of the Scrambled Eggs Mixture to your plate, drizzle the flaxseed oil on the toast and serve with an apple.
Lunch – Cobb Salad
Serves 2
Ingredients
4 c chopped Romaine Lettuce
2 c Baby Spinach
1/2 lb cooked Turkey Breast, diced
3 slices Turkey Bacon, cooked and crumbled
1 c Cherry Tomatoes
1/4 Cucumber, chopped
1 c Croutons
1/4 c Reduced Fat Ranch Dressing
1 Hardboiled Egg
1/2 Avocado, sliced/diced
Instructions
Combined all ingredients, except the egg and avocado. Season with salt and pepper, toss to combine – top with egg and avocado
Dinner – Chicken Stuffed with Spinach and Sun-Dried Tomatoes
Serves 2
Ingredients
1/2 oz Sun-dried Tomatoes (not oil) cut into strips
Hot Water
1/2 box frozen chopped Spinach, thawed and Squeezed
1/4 c Basil Leaves, sliced into think ribbons
1 tbls Toasted Pine Nuts
1/2 c grated Parmesan Cheese
1 Garlic Clove
Salt and Pepper
2 5-ounce Chicken breasts, halved
Cooking Spray
1/4 c White Wine
1/4 c low sodium Chicken Broth
1/2 tsp Butter
1 lb Asparagus Spears, trimmed
1 Beefsteak Tomato, sliced
Instructions
Pre-eat oven to 425. Place tomatoes in a small bowl and pour enough hot water over to cover. Soak the tomatoes until plum and softened. 15 minutes – the drain
Mix together the spinach, tomatoes, half of the basil, pine nuts, parmesan, and garlic. Season to taste with salt and pepper.
Place one chicken breast half on a cutting board and slice horizontally so you have a pocket (do not cut all the way through). Do the same with the other breast. Stuff the filling inside the chicken breast and secure with toothpicks. Season the outside of the breast with salt and pepper.
Heat a large oven-safe, nonstick skillet over medium-high heat and spray with cooking spray. Add the chicken and sear until well browned – about 2 minutes. Flip the chicken and place it in the oven. Bake until the chicken reaches 165° to the center, about 10-15 minutes. Remove the chicken from the pan and tent with foil.
Return the pan to the stovetop over high heat and add the wine and broth. Bring to a boil and reduce by half. Return the chicken to the pan and cover it with the sauce. Swirl in the butter and remaining basil.
Meanwhile, bring 2″ of water to a boil in a large stockpot and add a steam basket. Place the asparagus in the basket, cover, and reduce heat to low. Steam the asparagus until tender, 5 to 7 minutes.
Serve one chicken breast with sauce and 1/2 of the asparagus and sliced beefsteak tomato.