The Complete Plate. Lauren Klukas
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milk and honey (if using) and stir to combine. Place the mug in the microwave, cover with a microwave-safe lid, and heat on high for 2 minutes.
46
lunch
Grilled Vegetable and Hummus Flatbread
Serves 1
1500
2000
2500
Zucchini, thinly sliced into rounds
¼ cup (28 g)
¼ cup (28 g)
¼ cup (28 g)
Grapeseed oil
¼ tsp
¼ tsp
¼ tsp
Whole wheat pita
1 (57 g)
1 (57 g)
1 (57 g)
Hummus (page 287)
3 Tbsp
3 Tbsp
3 Tbsp
Cherry tomatoes, halved
¹/₃ cup (85 g)
¹/₃ cup (85 g)
¹/₃ cup (85 g)
Feta cheese, crumbled
2 tsp
2 tsp
2 tsp
Balsamic Reduction (page 286)
1 tsp
1 tsp
1 tsp
calories
310 kcal
310 kcal
310 kcal
1 Preheat the oven to 350°F. Line a baking sheet with parchment paper.
2 Heat a cast-iron grill pan or skillet over medium-high heat. Toss zucchini with grapeseed oil in a small bowl and place in pan or skillet. Cook for about 3 minutes on each side, until golden brown. Remove from heat.
3 Put pita on the prepared baking sheet and spread hummus overtop. Layer with zucchini and tomatoes and sprinkle with feta. Bake for 10–12 minutes, until golden brown. Drizzle balsamic reduction over flatbread and serve.
Grab and Go: Prepare flatbread the night before, allow to cool, and store in a resealable container. The next day, warm in toaster oven for 3–5 minutes or reheat in microwave for 30 seconds to 1 minute.
meal plan 1
47
48
dinner
Thai Chicken, Quinoa, and Veggie Bowl
Serves 6
1500
2000
2500
For the chicken
75 g chicken
113 g chicken
113 g chicken
Broiler chicken
1
1
1
Butter
1 Tbsp
1 Tbsp
1 Tbsp
Brown sugar, packed
¼ cup
¼ cup
¼ cup
Black pepper
¼ tsp
¼ tsp
¼ tsp
Thai sweet chili sauce
4 tsp
4 tsp
4 tsp
Serves 1
For the veggie bowl
Grapeseed oil
1 tsp
1 tsp
1½ tsp
Ginger, grated
½ tsp
1 tsp
1 tsp
Garlic, finely chopped
1 clove
1 clove
1 clove
Water
¼ cup
¼ cup
¼ cup
Broccoli florets
½ cup (44 g)
½ cup (44 g)
½ cup (44 g)
White mushrooms, quartered
½ cup (54 g)
½ cup (54 g)
½ cup (54 g)
Sugar snap peas, chopped
½ cup (49 g)
½ cup (49 g)
½ cup (49 g)
Carrots, sliced
¼ cup (32 g)
¼ cup (32 g)
¼ cup (32 g)
Swiss chard, stems removed, leaves roughly chopped
1½ cups (54 g)
1 cup (36 g)
1 cup (36 g)
Collard greens, stems removed, leaves roughly chopped
1½ cups (54 g)
1½ cups (54 g)
1½ cups (54 g)
Spinach
2 cups (60 g)
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Sesame oil
1 tsp
1 tsp
1½ tsp
Cooked Quinoa (page 286)
¼ cup (17 g)
¼ cup (17 g)
¹/₃ cup (46 g)
Sunflower seeds
1 Tbsp
1 Tbsp
1½ Tbsp
calories
489 kcal
611 kcal
687 kcal
1