Day 2 of The WHFoods Meal Plan
Breakfast
Poached Egg on Toast with Avocado and Tomato
PREP AND COOK TIME: 10 minutes
Poaching eggs preserves their delicate nutrients. This easy-to-prepare breakfast has protein, healthy fats and fiber to start your day right.
INGREDIENTS:
- 1 poached egg
- 1 slice gluten-free toast
- 3-4 slices avocado
- 2 slices tomato
- 1 tsp extra virgin olive oil
- 1 small clove garlic, chopped or pressed
- Iodized sea salt and pepper to taste
- A few drops of your favorite hot sauce (optional)
DIRECTIONS:
- Chop or press garlic and let sit for 5 minutes.
- Poach egg.
- Toast bread.
- Mix garlic and olive oil and drizzle on toast.
- Assemble the avocado, tomato and egg on the toast and season with sea salt and pepper to taste. Sprinkle with hot sauce if desired.
- Serve with 1/2 cup low-fat yogurt and 1/2 cup blueberries
SERVES 1
Healthy Lifestyle Tea
Please see recipe on Day 1.
Snack
1 medium apple
Lunch
Mediterranean Lentil Salad
Prep Time: 10 minutes
Hearty lentils combine with fresh herbs and tangy balsamic vinegar in this quick and easy salad. You can prepare it ahead—it keeps well.
Ingredients:
- 1 cup romaine lettuce or arugula, thinly sliced
- 1 cup canned lentils, drained
- 1/4 cup red onion, thinly sliced
- 1/4 cup red bell pepper, thinly sliced
- 1/4 cup tomato, diced
- 1/4 cup parsley, chopped
- 1 TBS crumbled feta
- 1 1/2 TBS Mediterranean Dressing
- 1 1/2 tsp balsamic vinegar
- Optional: 2 TBS fresh basil, chopped
DIRECTIONS:
- Combine all ingredients except romaine in a large bowl. Gently toss in lettuce or arugula.
- This salad can marinate for up to 2 hours before serving or can be eaten right after it's made.
Note: Save 1/2 cup of this salad for a snack on Day 3.
SERVES 1
Mediterranean Dressing
Our Mediterranean Dressing is used in many of the dishes. Here is a recipe for a larger quantity of the dressing that can be made ahead of time, and used when needed.
INGREDIENTS:
- 5 cloves garlic, chopped or pressed
- 1 cup extra virgin olive oil
- 1/3 cup fresh lemon juice
- Iodized sea salt and pepper to taste
DIRECTIONS:
- Chop or press garlic and let it sit for 5 minutes.
- Whisk together the lemon juice, garlic, sea salt, and pepper.
- Slowly pour the extra virgin olive oil into the mixture while whisking constantly. The more slowly you pour and the faster you whisk, the thicker and creamier the dressing will be.
The dressing will store in the refrigerator for up to 10 days. It will solidify so you will need to bring it back to room temperature before using.
Snack
1 cup cantaloupe
Dinner
Easy Thai Chicken Curry
PREP AND COOK TIME: 20 Minutes (not including rice cooking time)
Enjoy this easy way to add a taste of Thailand to your World's Healthiest Foods meal plan.
Optional: Prepare 1/2 cup brown rice for this meal. Start cooking rice a few minutes before you begin cooking the meal. Follow directions on package for best results.
INGREDIENTS:
- 1/2 cup onion, sliced
- 3/4 cup crimini mushrooms, sliced
- 2 cloves garlic, chopped or pressed
- 3 TBS low-sodium chicken or vegetable broth
- 2 tsp Thai red curry paste or to taste
- 3 oz chicken breast, sliced thinly
- 1 cup cauliflower, cut into 1/4 inch pieces
- 1 cup broccoli, cut into 1/4 inch pieces
- 3/4 cup regular coconut milk
- 3/4 tsp fresh lime juice, plus extra lime wedges
- Iodized sea salt and pepper to taste
- 2 TBS chopped fresh basil or cilantro
- Optional: red chili flakes or cayenne pepper to taste
DIRECTIONS:
- Chop onions and garlic and let sit 5 minutes. Slice chicken and mushrooms.
- Separate broccoli florets with small stems from the large, thick stem. Slice smaller stems into 1/4 inch pieces. Slice florets into 4-6 pieces.
- Cut cauliflower into even 1/4 inch pieces. Let broccoli and cauliflower sit for 5 minutes. Cutting the broccoli and cauliflower into small pieces is important to ensure proper cooking.
- Heat broth in a shallow stainless steel skillet with tight fitting lid, over medium heat, covered.
- Add onions and mushrooms and sauté, covered, for 3 minutes.
- Add garlic, curry paste and stir to combine. (Add optional cayenne or chili flakes if using).
- Add coconut milk and stir. Add chicken, and layer broccoli and cauliflower so that they cook on top of the chicken. When the mixture begins to bubble, cover and cook for 5 minutes. During this time, do not take off the lid or stir the curry, to ensure proper cooking.
- Add fresh lime juice and herbs and season to taste with sea salt. Serve with lime wedges.
- Optional: Serve with 1/2 cup cooked brown rice.