Body at Home Diet Plan – Day 3 Recipes
Day 3 – Breakfast Lunch and Dinner Menu
Body At Home Diet Plan – Day 3 Recipes
Breakfast – Baked Eggs with Mushroom and Spinach
Lunch – Chicken and Grilled Vegetable Quinoa Salad
Dinner – Salmon Piccata
Breakfast – Baked Eggs with Mushroom and Spinach
Serves 2
Ingredients
Cooking Spray
1 Shallot, sliced
1 Garlic clove, minced
Salt and Pepper
1 c Mushrooms, sliced
1 c Spinach, rinsed and squeezed dry
6 Eggs
1 Whole Wheat English Muffin
2 tsp Flaxseed Oil
pinch of Nutmeg
Instructions
Preheat oven to 450°. Heat a large nonstick skillet over medium heat and spray with cooking spray.
Saute the shallots and garlic until tender; season with salt and pepper. Add the mushrooms and saute until they’ve released their liquid and turn a deep golden brown. Stir in the spinach until mixed in well. Remove from heat.
Spray 2 8-oz ramekins with cooking spray. Divide the spinach mixture among the ramekins and break 3 eggs into each. Place the ramekins on a baking sheet and bake until the whites of the eggs are set and the yolks are still runny – 7 to 10 minutes.
Toast the English muffins and drizzle with flaxseed oil. Sprinkle nutmeg over each dish.
Lunch – Chicken and Grilled Vegetable Quinoa Salad
Serves 2
Ingredients
1/2 c uncooked Quinoa
cooking spray
1/2 red Onion, sliced into 1/2″ rings
1/2 Zucchini, sliced lengthwise into 1/2″ planks
1/2 yellow Squash, sliced lengthwise into 1/2″ planks
1 large Portobello Mushroom cap, gills scraped clean
Salt and Pepper
1/2 lb cooked Chicken breast, diced
1 4oz jar roasted Red Bell Peppers, drained and sliced
1 Garlic clove
1 tbls Lemon Juice
1/4 c chopped Parsley
1 tbls extra virgin Olive Oil or Flaxseed
Instructions
Combine the quinoa with 1-1/2 c water in a medium saucepan and bring to a boil. Reduce heat to low, cover, and simmer until tender – 10 to 15 minutes.
Heat a grill or grill pan over medium heat and spray with cooking spray. Season the onion, zucchini, yellow squash, and mushrooms with salt and pepper and place on the grill. Grill until tender – approx 5 minutes. Remove the vegetables and chop them into bite-size pieces.
Drain the quinoa and rinse with cold water. Place the quinoa in a large bowl and add the checked, grilled vegetables, peppers, garlic, lemon juice, parsley, and oil. Toss all the ingredients to combine. Season to taste with salt and pepper and serve.
Dinner – Salmon Piccata
Serves 2
Ingredients
Cooking Spray
1 lb Salmon fillets
pinch of salt and pepper
1/2 c White Wine
1/2 c Fish Stock or bottled clam juice
1 tbls Lemon Juice
1/4 c Capers
1 tbls Butter
1/4 c fresh Parsley
4 c Broccoli Florets
2 tbls Flaxseed Oil
Instructions
Heat a large nonstick skillet over medium-high heat and spray with cooking oil. Season the fish with salt and pepper. Carefully place the fish in the skillet and sear until the fillets are about half cooked – 1 to 2 minutes per side. Remove the fillets from the skillet and tent with foil to keep warm.
Add the wine, stock, lemon juice, and capers to the skillet and raise the heat to high. Boil the liquids until reduced by half. Reduce the heat to low and return the fillets to the pan. Swirl in the butter and parsley. Simmer until the fish is cooked through – 1 to 2 minutes.
Bring 2 inches of water to a simmer in a large stockpot and add a steamer basket. Add the broccoli and steam until tender – 5 to 8 minutes. Drizzle the broccoli with flaxseed oil and season with salt and pepper. Serve the fish and broccoli together.