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**
Phase 2:
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; occasionally, 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 potatoes, 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.
Hydration: Maintain hydration with four to eight cups of fluid per day. For continued weight loss, drink four cups of regular and/or decaffeinated tea daily.
Continue your personalized Smart Supplement plan (see Chapter 8).
DAY 11 Breakfast
Smart Fat Shake: Chocolate and Strawberry*
Tea, Coffee, or Hot Unsweetened Cocoa Lunch
Grilled Chicken, Spinach, and Strawberry Salad Snack
Mixed Nuts and Berries Dinner
Crab Cakes with Quinoa*
Roasted Asparagus, Red Onion, and Orange Vinaigrette DAY 12
Breakfast
Scrambled Eggs with Veggies and Ham Tea, Coffee, or Hot Unsweetened Cocoa Lunch
Grass-Fed Burgers with Sweet Potato Fries Unsweetened Ice Tea
Snack
Hardboiled Egg and Sliced Avocado Dinner
Middle Eastern Chicken Sauté*
Wild Rice and Quinoa with Kale and Slivered Almonds*
DAY 13 Breakfast
Smart Fat Shake: Vanilla-Peach Chia Seed Tea, Coffee, or Hot Unsweetened Cocoa Lunch
Apple-Walnut Chicken Salad Snack
Sliced Pear with Dark Chocolate Swirl and Pecans*
Dinner
Baked White Fish with Orange Marinade*
Bok Choy and Shiitake Mushrooms with Brown Rice DAY 14
Breakfast
Steel-Cut Oatmeal with Vanilla Protein Powder, Berries, and Sliced Almonds**
Tea, Coffee, or Hot Unsweetened Cocoa Lunch
Roasted Chicken Breasts with Arugula and Fennel Salad Snack
Smart Fat Shake of Your Choice Dinner
Wild Mushroom Soufflé*
Smart Mixed Green Salad with Italian Dressing DAY 15
Breakfast
Smart Fat Shake: Vanilla, Blueberry, and Spinach Tea, Coffee, or Hot Unsweetened Cocoa
Lunch
Wild Rice and Quinoa with Kale and Slivered Almonds*
Unsweetened Iced Tea Snack
Smoked Salmon with Sliced Cucumbers Dinner
Baked Halibut with Almond Crust
Swiss Chard with Garlic Sautéed in Coconut Oil Purple Potatoes with Garlic, Herbs, and Parsley*
Sliced Fruit
DAY 16 Breakfast
Smart Fat Shake: Chocolate, Cherry, and Spinach*
Tea, Coffee, or Hot Unsweetened Cocoa Lunch
Wild Rice and Quinoa with Kale and Slivered Almonds*
Snack
Guacamole with Sliced Carrot and Celery Dinner
Broiled Oysters with Walnut, Parmesan Cheese, and Parsley Crust*
Spinach and Kale Salad with Walnuts
Fruit Salad with Mint, Lemon Rind, and Greek Yogurt DAY 17
Breakfast
Steel-Cut Oatmeal with Vanilla Protein Powder, Berries, and Sliced Almonds**
Tea, Coffee, or Hot Unsweetened Cocoa Lunch
Smart Mixed Green Salad with Crab and Orange Vinaigrette Dressing Unsweetened Iced Tea
Snack
Dark Chocolate and Pistachios (1 ounce of each) Dinner
Broiled (or Grilled) Scallops with Shredded Beet and Orange Rind**
Green Beans Cooked with Organic Bacon
Fresh Strawberries with Nuts and Organic Greek Yogurt DAY 18
Breakfast
Scrambled Eggs with Salsa and a Side of Black Beans Tea, Coffee, or Hot Unsweetened Cocoa
Lunch
Sautéed Turkey Loin with Smart Green Salad Unsweetened Ice Tea
Snack
Dark Chocolate and Almonds (1 ounce of each) Dinner
Beef Stew*
Romaine Lettuce Salad with Avocado and Sesame Seeds DAY 19
Breakfast
Smart Fat Shake of Your Choice
Tea, Coffee, or Hot Unsweetened Cocoa Lunch
Minestrone Soup**
Orange Snack
Pistachios Protein Bar Dinner
Avocado, Tomato, and Fresh Mozzarella Salad with Mint Moroccan Chicken Stew*
Raspberries with Organic, Fresh Whipped Cream DAY 20
Breakfast
Smart Fat Shake of Your Choice
Tea, Coffee, or Hot Unsweetened Cocoa Lunch
Turkey Chili Snack
Organic Greek Yogurt and Apple Dinner
Grilled Sirloin Steak
Sautéed Swiss Chard with Garlic and Italian Herbs*
Wild Rice and Quinoa with Kale and Slivered Almonds DAY 21
Brunch
Frittata with Kale, Tomato, and Bacon (organic pork, turkey, or veggie bacon) Tea, Coffee, or Hot Unsweetened Cocoa
Snack
Crab Avocado Dip*
Dinner
Roasted Chicken with Mediterranean Herbs*
Roasted Beets
Sautéed Kale with Garlic and Lemon*
DAY 22 Breakfast
Spinach Quiche with Sweet Potato Fries Tea, Coffee, or Hot Unsweetened Cocoa Lunch
Gumbo**
Orange
Snack
Nut Butter with Celery Sticks and/or Sliced Apple Dinner
Tandoori Chicken*
Vegetable Korma*
Raita (Cucumber and Yogurt Salad)*
Sliced Mango DAY 23 Breakfast
Smart Fat Shake: Vanilla, Blueberry, and Spinach Tea, Coffee, or Hot Unsweetened Cocoa
Lunch
Tandoori Chicken and Korma Leftovers Pear
Snack
Dark Chocolate and Pecans (1 ounce of each) Dinner
Smart Lemon-Butter Sauce with Salmon and Brussels Sprouts*
Black Beans DAY 24 Breakfast
Smart Fat Shake: Chocolate, Cherry, and Spinach*
Tea, Coffee, or Hot Unsweetened Cocoa Lunch
Gumbo**
Snack
Dark Chocolate and Almonds (1 ounce of each) Dinner
Chicken Satay Skewers with Cabbage Wraps and Almond Butter–Coconut Milk Sauce*
Hard Cheese and Sliced Pear DAY 25
Breakfast
Steel-Cut Oatmeal with Vanilla Protein Powder, Nuts, and Apple**
Tea, Coffee, or Hot Unsweetened Cocoa Lunch
Veggie Chili Snack
Smart Fat Shake of Your Choice Dinner
Grilled Salmon with Lemon, Dill, Chili, and Paprika
Quinoa with Kale, Mushrooms, and Onions Dark Chocolate
DAY 26 Breakfast
Smart Fat Shake: Vanilla-Peach Chia Seed Tea, Coffee, or Hot Unsweetened Cocoa Lunch
Gumbo**
Snack
Pistachios and Tangerine Dinner
Pork Tenderloin with Mediterranean Herbs**
Sautéed Swiss Chard with Garlic Baked Sweet Potato
DAY 27 Breakfast
Smart Fat Shake: Chocolate-Berry Chia Seed Tea, Coffee, or Hot Unsweetened Cocoa Lunch
Lentil Curry*
Snack
Macadamia Nuts and Dark Chocolate (1 ounce of each) Dinner
Steak Kebobs with Pineapple, Onion, and Bell Pepper*
DAY 28 Breakfast
Huevos Rancheros (Fried Eggs with Black Beans and Salsa) Tea, Coffee, or Hot Unsweetened Cocoa
Lunch
Mushroom-Nut Pâté*
Roasted Brussels Sprouts with Chopped Walnuts Snack
Asian Pear, Gorgonzola Cheese, Walnuts, and Raspberries*
Dinner
Coconut Milk Curry with Shrimp and Broccoli*
Dark Chocolate DAY 29
Breakfast
Smart Fat Shake: Vanilla, Cherry, and Kale*
Tea, Coffee, or Hot Unsweetened Cocoa Lunch
Grilled Chicken Salad with Italian Dressing Iced Tea
Snack
Hard-boiled Egg Dinner
Sautéed Salmon
Steamed Broccoli with Smart Lemon Butter Sauce*
Wild Rice Dark Chocolate DAY 30
Breakfast
Vegetable Omelet
Tea, Coffee, or Hot Unsweetened Cocoa Lunch
Minestrone Soup Iced Tea
Snack
Macadamia Nuts and Apple Dinner
Grilled Grass-fed Tenderloin Steak Sautéed Green Beans with Garlic Mashed Roasted Cauliflower
So we come to the end of our suggested menus for the Thirty-Day Plan of the Smart Fat Solution. As we’ve said, you’ll find many of the recipes in Chapter 10 and at www.SmartFat.com, but now, let’s turn to some of those nuts-and-bolts questions you may have had to this point.
CHAPTER 7
The Smart Fat User’s Guide
O
UR THIRTY-DAY PLAN AND RECIP ES (see Chapter 10) take the guesswork out of what to eat, but eventually it will be Day 31.Now what? Well, that depends on your goals.
Maybe you’ve been losing weight over the course of the first thirty days, but you’re still not where you want to be. You feel like you have a bit (or even more than a bit) to go. If that’s your situation, please review both phases of the Thirty-Day Plan and continue to follow the modifications in Phase 2 for continued weight loss. With a little persistence, and a touch of patience, you’ll definitely get to a weight you can feel good about.
Then there will be those of you who are pretty satisfied at the end of the first thirty days! You lost some weight, and you feel fantastic—so healthy and so strong that you want to continue your Smart Fat Solution for the rest of your life. And why wouldn’t you? You’ve finally found a delicious, simple way of eating that works, and you’ve made a commitment to smart-fat all your food.
Of course you can continue to use the recipes and modify the flavors or make smart fat substitutions that work for you. But let’s be real. You’re not going to carry around this book everywhere you go for the rest of your life. At some point—whether you’re in the grocery store, sitting in a restaurant, or standing in front of the refrigerator trying to figure out what to make for dinner—you are going to ask the hard questions about what to eat. We want to answer them, preferably before you put that food in your shopping cart, place your order, or open the fridge.
Because your questions may have to do with what choices to make throughout the course of your day, we’ll start with breakfast, head for lunch and some smart snacking, and end with dinner—with a couple of side trips in between, including tips on what to do if you hit the dreaded “plateau,” whether or not you should keep a food diary (spoiler alert: Yep, they work), and the ultimate answer to that age-old question: “Should I throw away my bathroom scale?” (Short answer: Maybe it’s time to get a new scale—we’ll tell you why.)
Consider this chapter your Smart Fat User’s Guide, for life.