The Complete Plate. Lauren Klukas
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1
For the smoothie
Banana
/ / / / / / / /
1 small (101 g)
1 small (101 g)
Spinach
2 cups (60 g)
1 cup (30 g)
1 cup (30 g)
Kale
½ cup (33 g)
½ cup (33 g)
½ cup (33 g)
Swiss chard
½ cup (18 g)
/ / / / / / / /
/ / / / / / / /
Mango, frozen
½ cup (82 g)
1 cup (65 g)
1 cup (65 g)
Pineapple, frozen
¹/₃ cup (52 g)
½ cup (77 g)
½ cup (77 g)
Wheat germ
1½ Tbsp
2 Tbsp
2 Tbsp
Coconut water
1½ cups
1¼ cups
/ / / / / / / /
Orange juice
/ / / / / / / /
/ / / / / / / /
½ cup
Water
/ / / / / / / /
/ / / / / / / /
1 cup
Ice
1 cup
1 cup
1 cup
calories
389 kcal
537 kcal
671 kcal
1 Preheat the oven to 350°F. Spray a 12-cup muffin tin with cooking spray and set aside.
2 In a medium bowl, combine eggs and yogurt and whisk together. Fold in tomatoes, black beans, cheddar, corn, green onions, and quinoa. Spoon ⅓-cup portions into 9 compartments of the prepared muffin tin and bake for 20–25 minutes, until tops are golden and a skewer inserted into the center comes out clean.
3 While quiches are baking, prepare the smoothie by placing all ingredients in a blender and blending until smooth. If the smoothie is too thick, add water (not coconut water or orange juice). If you prefer a thicker texture, add more ice and blend until smooth.
4 Serve smoothie with warm quiche.
Healthy Choices: Greek yogurt has double the protein than regular yogurt. Make sure you choose Greek yogurt, not Greek-style yogurt, which is made using a different process and does not have the same protein punch.Freezer Friendly: Leftover quiche can be frozen in a resealable bag for up to a month. Simply reheat in the microwave for 30 seconds to 1 minute.
meal plan 1
45
Snacks
Serves 1
1500
2000
2500
Yogurt Parfait 1
recipe below
recipe below
recipe below
Hot Chocolate 1
recipe below
recipe below
recipe below
Carrot sticks
½ cup (64 g)
½ cup (64 g)
¾ cup (96 g)
Hummus (page 287)
/ / / / / / / /
/ / / / / / / /
2 Tbsp
Apple, sliced
/ / / / / / / /
/ / / / / / / /
½ (106 g)
Dark chocolate
/ / / / / / / /
/ / / / / / / /
20 g
Yogurt Parfait 1
Serves 1
1500
2000
2500
Plain Greek yogurt
¼ cup
½ cup
½ cup
Banana, sliced
¹/₃ cup (75 g)
¹/₃ cup (75 g)
¹/₃ cup (75 g)
Strawberries, sliced
½ cup (83 g)
¾ cup (124 g)
¾ cup (124 g)
Flaxseeds
2 tsp
2 tsp
1 Tbsp
Pumpkin seeds
2 tsp
1 Tbsp
1 Tbsp
Hemp seeds
1½ tsp
1½ Tbsp
1½ Tbsp
Oat bran
/ / / / / / / /
2 Tbsp
2 Tbsp
Honey
1 tsp
1 tsp
1½ tsp
calories
253 kcal
412 kcal
441 kcal
Put yogurt in a medium bowl. Layer bananas and strawberries overtop, sprinkle with seeds and oat bran (if using), and drizzle with honey.
Hot Chocolate 1
Serves 1
1500
2000
2500
Vanilla almond milk
1 cup
1 cup
1 cup
Cocoa powder
2 tsp
2 tsp
1 Tbsp
Honey
/ / / / / / / /
/ / / / / / / /
1 tsp
calories
99 kcal
99 kcal
124 kcal
In a large microwave-safe mug, mix together cocoa powder with 1–2 Tbsp