The 14-Day No Sugar Diet(28)

? Reduce heat to medium. In the same skillet, add the remaining 2 tablespoons of olive oil. Gently crack the eggs into the pan.

? Cover with a lid and cook the eggs until the whites are completely set but the yolks are still soft. Using a spatula, place an egg onto each tortilla.

? Top off each plate with half the chopped avocado, 2 tablespoons of queso fresco, 1/2 tablespoon of cilantro, and salt, pepper and hot sauce.

Makes 2 servings.

Per serving: 311 calories, 18 g fat (3 g saturated), 331 mg sodium, 24 g carbohydrates, 15 g protein, 4 g fiber





Huevos Sedona

2 flaxseed wraps

2 cups fresh spinach leaves

2 tsp. grapeseed oil

1/4 cup white onion, chopped

2 cloves garlic, chopped

1 cup canned black beans, rinsed

1/2 tsp. chili powder

1/2 tsp. cumin

1/4 tsp. sea salt

1/4 tsp. black pepper

8 egg whites

1/2 cup fresh salsa

1/2 avocado, sliced

1 Tbsp. cilantro, chopped

? Warm the wraps and top with spinach leaves. Place the wraps on dinner plates.

? Sauté the onion and garlic in 1 teaspoon of grapeseed oil for 1 minute. Add black beans, chili powder, cumin, salt and pepper. Cook about three minutes, then move to a bowl and cover to keep warm.

? Add the remaining oil to the pan and scramble the egg whites in the pan over medium heat.

? Divide the bean mixture evenly and place over the spinach on each tortilla. Top with salsa, avocado and cilantro.

Makes 2 servings.

Per serving: 323 calories, 11 g fat (1.5 g saturated), 750 mg sodium, 34 carbohydrates, 5 g sugars, 25 g protein, 11 g fiber





Oatmeal & Berries

4 1/2 cups water

1 cup steel-cut oats

1/2 cup oat bran

1/2 tsp. salt

18 walnut halves

2 large strawberries, sliced

? Mix the water, oats, oat bran and salt in a medium saucepan.

? Bring to a boil over medium-high heat. Reduce the heat and cover the pan. Simmer, stirring frequently until thickened.

? Serve topped with walnuts and strawberries.

Makes three 1-cup servings.

Per serving: 220 calories, 11 g fat (1.5 g saturated), 400 mg sodium, 31 g carbohydrates, 8 g protein, 6 g fiber





Spinach & Cheese Omelet

2 eggs

1 slice Canadian bacon, diced

1/3 cup baby spinach leaves, chopped

Cooking spray

1 Tbsp. reduced-fat mozzarella cheese, shredded

? Whisk the eggs in a bowl and then add the diced bacon and spinach.

? Coat a skillet with cooking spray. Pour in the egg mixture and cook over medium heat until set.

? Flip the omelet, add the cheese, and fold the omelet in half.

Makes 1 serving.

Per serving: 200 calories, 12 g fat (4.5 g saturated), 560 mg sodium, 20 g carbohydrates, 20 g protein, 0 g fiber





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Get the Scoop

Protein powders aren’t just for smoothies. Use them to add more nutrition to your foods.



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1) MAKE A FANCY PARFAIT. Combine a small scoop of vanilla protein powder, plain Greek yogurt, mixed berries, cinnamon and a handful of shaved almonds and get a flavorful treat any time of the day.

2) SEW YOUR OATS. Mix 1/4 cup of steel-cut oats with 1 cup of water (or your favorite nut milk), 1 small scoop of protein powder, 1/2 tablespoon of flaxseed, a diced green apple and nutmeg. Bring the water to a boil, add oats, reduce to low and let simmer for 30 minutes. Add in all your fixings at the end to get a perfectly warm bowl of healthy oats or chilled overnight oats.

3) MUSCLE UP BROWNIES. Add protein powder to your cookie, brownie and cake batter.





Snacks



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Devilishly Good Eggs

6 eggs

1 Tbsp. extra virgin olive oil

11/2 Tbsp. pickle relish

1/2 tsp. hot paprika

pinch sea salt

? Place eggs in a saucepan and cover with cold water until there’s about 1 1/2 inches of water above the eggs. Bring the water to a boil, then cover and turn down the heat to low and cook for 1 minute. Remove from heat and leave covered for 15 minutes, then rinse under cold water for 1 minute.

? Crack eggshells and carefully peel under cool running water. Gently dry with paper towels. Slice the eggs in half lengthwise, removing yolks. Place the yolks in a bowl, the whites on a serving platter. Mash the yolks with a fork, then mix in the olive oil, relish, paprika and salt. Mash some more. Add a scoop of the egg mixture to each egg white half, sprinkle with a little more paprika and either serve or refrigerate. The eggs will be fresh for five days.

Makes 6 servings (2 halves).

Per serving: 84 calories, 6.6 g fat, 120 mg sodium, 5.6 g protein





Fruit Salad with Lime and Mint

3 cups honeydew melon balls

1 cup blueberries

1 cup blackberries

1 1/2 Tbsp. chopped fresh mint

1 Tbsp. fresh lime juice

? Place melon balls, berries, mint and lime juice in a mixing bowl and toss to combine. Serve in martini glasses.

Makes 4 servings.

Per serving: 90 calories, 25 mg sodium, 23 g carbohydrates, 1 g protein, 3 g fiber