Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A...

38

Transcript of Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A...

Page 1: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks
Page 2: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

Vegetarian Sunny Summer Crunch Group A

1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks 5 cherry tomatoes Group B

Haricot beans seasoned with shallots and cracked pepper Group C

Pomegranate seeds, mixed herbs, toasted sunflower seeds, crushed toasted almonds Active Carb option

Whole wheat crackers 1. Rinse and dry radicchio and add to box. Lightly steam sweet corn and carrots. Cool and add to box, along with celery sticks and cherry tomatoes. 2. Soak beans and cook according to directions. Season with sauted shallots and cracked pepper. Cool and add to box. 3. Sprinkle top with pomegranate seeds, chopped mixed herbs, sunflower seeds and almonds.

Lentils: A Love Story Group A

1 bunch Swiss chard, sliced 1/2 cup avocado, cubed and toss with lemon juice 1/2 sweet potato, sliced and roasted 1 red pepper, sliced 5 radishes Group B

Spiced lentils Group C

Crumbled Jack cheese, chopped onion Active Carb option

Toasted wheat bread rubbed with fresh garlic 1. Lightly saute chard in pan coated with cooking spray. Cool and add to box. Top with sweet potato, avocado and pepper slices. Trim and clean radishes, and add to box. 2. Cook lentils according to directions, seasoning with curry powder and pressed garlic. Cool and add to center of box.

Page 3: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

3. Sprinkle with cheese and chopped sweet onion

Wild Ride Group A

2 cups wild rocket 1 medium tomato, sliced and well drained 5 baby portabella mushrooms, sliced 1 beet, sliced 1/2 red onion, thinly sliced Group B

Tofu and chickpeas with snipped chives Group C

Crumbled Feta cheese, black pepper, toasted pine nuts Active Carb option

Whole wheat tortilla 1. Rinse and dry rocket. Add to box, along with tomato slices. Saute mushroom slices in pan coated with cooking spray. Cool and add to box. Saute beet slices, cool and add to box. Top with red onion slices. 2. Chop tofu and mix with chickpeas. Saute lightly in pan coated with cooking spray. Season with cracked pepper and snipped chives. Cool and add to box. 3. Top with Feta cheese crumbles (about 1 tablespoon), black pepper and pine nuts. Spicy Scrambler Group A

2 handfuls lambs lettuce and red leaf lettuce mix 1/2 sweet potato, sliced and roasted 1/2 avocado, sliced and tossed immediately with lemon juice 1 red pepper, sliced 2 stalks celery, cut into sticks Group B

Eggs with chives Group C

Capers, picalilli, toasted almonds, ground black pepper Active Carb option

Whole wheat roll 1. Rinse and dry lettuce. Add to box. Top with sweet potato slices, avocado and red pepper. Put celery sticks on sides of box. 2. Spray pan with cooking spray and scramble eggs, seasoning with chopped chives, salt and cracked pepper. Cool thoroughly and add to center of box.

Page 4: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

3. Sprinkle with capers, picalilli, almonds and cracked pepper.

Gardener’s Box Group A 1 medium courgette, sliced 2 carrots, sliced 1 red pepper, sliced 1 handful bean sprouts ½ cup red onion, thinly sliced Group B Quorn cutlets or patties Group C Capers, Greek olives, minced garlic, fresh thyme, red chilies (if desired) Active Carb option Whole wheat crackers 1. Layer all Group A ingredients in box, ending with red onions scattered on top. 2. Cook Quorn as directed. Cool, slice and add to box. 3. Sprinkle with capers olives, garlic, thyme and chilies, if using.

Farmer Feast Group A 1 cup broccoli florets 5 asparagus spears 1 bunch curl kale, sliced ½ cup shallots, chopped 2 stalks celery, cut into sticks Group B Eggs with snipped chives and flat leaf parsley Group C Thinly sliced apple, immediately tossed with lemon juice, 1 tablespoon crumbled sharp Cheddar Active Carb option Rye crackers

Page 5: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

1. Steam the broccoli and asparagus spears. Season with coarse salt and pepper. Toss with a scant amount of olive oil. Add to box. Top with curly kale slices, sprinkle with shallots and add celery sticks. 2. Boiled eggs. Cool, peel and chop. Toss with chives and chopped flat leaf parsley. Season with coarse salt and coarsely ground black pepper. Add to box. 3. Top with apple slices and Cheddar.

Popeye’s Pack Group A 2 handfuls spinach and lamb lettuce mix 2 carrots, sliced 1 beet, sliced ½ cup broccoli sprouts ½ cup red onion, thinly sliced Group B Butter beans and eggs Group C Mixed fresh herbs, chopped (basil, chives, thyme, dill) Active Carb option Whole wheat toast seasoned with garlic 1. Rinse and dry spinach and lettuce mix. Add to box. Steam carrots and beet. Cool and add to box. Scatter broccoli sprouts and red onion on top. 2. Boil eggs, chop and combine with beans. Add to top. 3. Sprinkle with mixed herbs.

Where Have You Bean? Group A 1 bunch lambs lettuce, rinsed 1 cucumber, sliced 1 medium tomato, sliced and drained well 2 stalks celery, cut into sticks 5 radishes, rinsed and trimmed Group B Kidney beans with Cilantro

Page 6: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

Group C Clementine sections, crumbled Feta cheese, ground black pepper Active Carb option Rye crackers 1. Add lettuce to box and add, in layers, cucumber and tomatoes. Add celery sticks and radishes on the sides. 2. Toss kidney beans with chopped Cilantro, pressed garlic, salt and pepper. Add to box. 3. Scatter Clementine sections, scant tablespoon of cheese and ground black pepper on top.

Give Peas a Chance Group A 2 cups Swiss chard, sliced 1 beet, cubed ½ cup sweet corn ½ avocado, sliced and tossed with lemon juice 1 cup watermelon, cubed Group B Chickpeas Group C Feta cheese, ground black pepper Active Carb option Wild rice 1. Lightly steam chard, beet and corn. Add to box. Top with avocado and watermelon. 2. Scatter chickpeas on top, and season with salt and pepper. 3. Scatter 1 tablespoon Feta cheese and black pepper on top.

Tofu Terrific Group A 2 slices aubergine 1 cup sugar snap peas

Page 7: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

1 bunch baby spinach 1 leek, cleaned and sliced, using only white and light green parts 1 red pepper, sliced Group B Grilled tofu and mixed beans Group C Sun-dried tomatoes, shredded Jack cheese Active Carb option Whole tortilla 1. Grill aubergine slices in pan lightly coated with cooking spray. Cool, slice and add to box. Trim and rinse sugar snap peas and baby spinach, and add to box. Scatter leek slices and red pepper slices over top. 2. Lightly grill tofu, seasoned with garlic powder, salt and pepper. Cool and add to mixed beans. Add to box. 3. Top with chopped sun-dried tomatoes and scant tablespoon Jack cheese (pepper Jack, if desired).

Bean Dream Group A 1 cup oyster mushrooms, sliced ½ avocado, sliced and tossed with lemon juice 1 cup curly kale, sliced 2 artichoke hearts, steamed 5 radishes, trimmed Group B Aduki beans, chickpeas and egg with garlic Group C Flat leaf parsley, mixed seeds (crushed coriander and mustard), olive oil and soy sauce Active Carb option Whole grain noodles 1. Lightly sauté mushrooms in pan coated with cooking spray. Toss with curly kale and quartered artichoke hearts. Add to box. Top with avocado and radishes.

Page 8: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

2. Cook beans according to instructions, toss with chickpeas, hardboiled egg and pressed garlic. Season with salt and pepper and add to box. 3. Top with chopped flat leaf parsley and mixed seeds, and sprinkle with oil and soy sauce.

Herb Tofu Scramble Group A 1 handful bean sprouts 1 cup sugar snap peas 1 leek, rinsed and sliced, using only white and light green parts ½ cup sweet corn 1 beet, cubed Group B Tofu with herbs Group C Walnut oil, black pepper, chopped garlic, chopped walnuts Active Carb option Whole wheat noodles 1. Clean sprouts and peas, and add to box. Add leeks and toss to combine. Lightly steam corn and beet. Cool and add to box. 2. Chop tofu roughly and add chopped herbs (dill, thyme, chives). Sauté lightly in pan coated with cooking spray. Cool and add to box. 3. Sprinkle lightly with walnut oil, coarsely ground black pepper, garlic and walnuts.

Thrill of the Grill Group A 2 slices aubergine, grilled 2 peppers (orange and red), sliced and grilled 6 asparagus spears, grilled 1 red onion, sliced and grilled 1 handful rocket Group B Chickpeas Group C

Page 9: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

Feta cheese, black pepper, roasted pecans (chopped and lightly salted), fresh thyme Active Carb option Rye roll 1. Toss all grilled vegetables and add to box. Top with rocket. 2. Scatter chickpeas over top, and season with ground black pepper and pressed garlic, if desired. 3. Sprinkle 1 tablespoon Feta cheese, pepper, 1 tablespoon roasted pecans and thyme over top.

Island Jumble Group A 1 bunch bok choi, sliced and steamed 1 cup broccoli florets, steamed 1 green pepper, sliced ½ red onion, thinly sliced ½ cup shiitake mushrooms, sliced Group B Three bean salad Group C Cocoanut milk, red chilies, grated ginger, snipped lemon grass, soy sauce Active Carb option Cous cous 1. Combine bok choi and broccoli, and add to box. Top with remaining sliced Group A ingredients. 2. Top with three bean salad. 3. Add sprinkling of cocoanut milk, chilies, ginger, lemon grass and soy sauce, as desired.

Pork

Ham I Am

Page 10: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

Group A 2 handfuls mixed baby leaf greens 1 cup mixed peppers (red, green and orange, sliced) 1 cup sugar snap peas 1 medium tomato, quartered ½ cup red onion, thinly sliced Group B Lean ham slices Group C Extra sharp farmhouse Cheddar cheese, shredded or crumbled, country (grainy) mustard Active Carb option Whole grain rye crackers 1. Rinse and dry greens. Add to box. Top with cleaned and trimmed sugar snap peas, quartered tomato and red onion slices. 2. Slice ham into strips. Put on top. 3. Sprinkle with cheese (1 to 2 tablespoons). Add mustard in separate container for dinner and spreading.

Asian Dream Steak Group A 1 bunch spinach 6 asparagus spears 3 plum tomatoes 1 cucumber 5 radishes Group B Pork loin steak Group C Soy sauce, Kalamata olives, sun-dried tomatoes, pumpkin seeds Active Carb option Roasted sweet potato sticks 1. Steam spinach until wilted. Add to box. Trim and steam asparagus, and add to box. Cut tomatoes into quarters and add to box. Slice cucumber and add to top. Trim radishes and add to box.

Page 11: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

2. Season steak with garlic powder, salt and ground black pepper. Trim of fat. Grill until done. Cool, slice and add to box. 3. Sprinkle with soy sauce, 4 or 5 olives, sliced sun-dried tomatoes, and toasted pumpkin seeds.

Grand Ham Slam Group A 1 bunch spinach 1 parsnip 1 leek 1 handful sprouts ½ cup red onion, thinly sliced Group B Lean premium ham slices Group C Red pesto, crushed mustard seeds, minced garlic Active Carb option Toasted whole grain rye bread 1. Trim, rinse and dry spinach. Add to box. Peel and cube parsnip. Steam, cool and add to box. Rinse leek well. Slice, using only white and light green parts. Scatter over top of box. Add sprouts and onion, and toss to combine. 2. Slice ham and add to box. 3. Sprinkle about 1 tablespoon red pesto on top. Combine 1 teaspoon crushed mustard seeds with minced garlic, and add to top.

Hot and Sweet Chops Group A 2 handfuls mixed greens 1 cucumber 5 button mushrooms ½ sweet potato 1 beet Group B Pork chops in sweet chili marinade

Page 12: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

Group C Capers, whole grain mustard, crushed peanuts Active Carb option Wild rice 1. Rinse and dry greens. Slice cucumber. Add both to box. Slice mushrooms, sweet potato and beet. Beginning with sweet potato and beet, toss lightly with 1 scant teaspoon olive oil and roast until just beginning to soften. Add mushrooms, toss and continue to cook. Cool and add to box. 2. For at least one hour, marinate pork chops, trimmed of fat, in marinade made with 1 teaspoon orange marmalade, ½ teaspoon olive oil, 1 teaspoon lemon juice, and ¼ teaspoon crushed red pepper. Grill until done. Cool, slice and add to box. 3. Top with capers, mustard and 1 tablespoon crushed peanuts.

Hog Wild Group A 2 handfuls rocket 1 handful green beans ½ cup sweet corn 6 cherry tomatoes 1 orange pepper Group B Pork loin steak cubes in Teriyaki Group C Crushed cashews, basil or cilantro, lime Active Carb option Cous cous 1. Clean rocket, dry and add to box. Trim and steam green beans. Add to box. Steam corn and add to box. Add cherry tomatoes. Slice pepper and add to top. 2. Toss steak cubes with Teriyaki sauce. Stir fry in pan lightly coated with cooking spray. Cool and add to top. 3. Sprinkle with about 1 tablespoon cashews, herb of choice, and lime.

Page 13: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

This Little Piggy Group A 2 cups broccoli florets 1 cup pineapple cubes 2 carrots 1 medium tomato 2 spring onions Group B Gammon steak with peppercorns and mustard seed Group C Garlic, country (grainy) mustard, chopped rosemary, crushed black pepper. Active Carb option Rye crackers 1. Steam broccoli, cool and add to box. Add pineapple cubes. Slice carrots and cut tomato into quarters, and drain. Add to box. Top with sliced green onion. 2. Coat gammon steaks with crushed pepper corns and mustard seeds. Grill in pan lightly coated with cooking spray. Cool, slice and add to box. 3. Combine garlic, mustard and rosemary, and add to top. Sprinkle with crushed black pepper.

Passionate Pig

Group A 2 handfuls wild rocket 1 handful green beans 1 carrot 5 baby portabella mushrooms 5 cherry tomatoes Group B Pork loins in spicy hot marinade Group C Kalamata olives, crushed mustard seeds, spring onion Active Carb option Wild rice

Page 14: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

1. Rinse and dry rocket. Add to box. Trim and steam green beans. Add to box. Slice carrot and mushrooms. Add to box along with cherry tomatoes. 2. Coat pork loins in marinade of 1 tablespoon olive oil, 1 teaspoon lemon juice, 1 teaspoon hot pepper sauce, 1 clove pressed garlic. Allow to marinate at least one hour. Grill until done. Cool, slice and put in box. 3. Top with 4 or 5 Kalamata olives, crushed mustard seeds and sliced spring onion.

Scandinavian Picnic Group A 1 generous handful spring greens 1 apple ½ avocado 1 cup red cabbage, sliced or shredded ½ cup red onion, sliced thin Group B Pork tenderloin roasted with allspice Group C Chopped salted pecans, crumbled blue cheese, snipped chives Active Carb option Whole grain, limpa or pumpernickel bread. 1. Rinse and dry greens. Add to box. Core and slice apple, and immediately toss with lemon juice. Slice avocado and toss with lemon juice. Add to box. Top with red cabbage and red onion. 2. Coat outside of lean tenderloin with scant teaspoon olive oil, finely ground black pepper, allspice and salt. Roast until done. Cool, slice and add to box. 3. Top with about 1 tablespoon each pecans and blue cheese, and 1 teaspoon snipped chives.

Poultry Presto Pesto Group A 1 bunch fresh spinach

Page 15: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

1 handful sugar snap peas 2 stalks celery ½ red pepper 5 cherry tomatoes Group B Basil Pesto chicken breast Group C 1 tablespoon balsamic vinegar; 5 Kalamata olives; 1 ounce crumbled goat cheese Active Carb option Whole grain pasta 1. Rinse spinach well, making sure all sand is removed. Dry and toss into the box. Clean and trim the snap peas, and toss in the box. Rinse and slice the celery and pepper halves into sticks. Arrange on top of the greens in the box. Clean tomatoes and add to the box. 2. Evenly coat one skinless, boneless chicken breast with 1 tablespoon prepared basil pesto. Grill or roast chicken breast at 350 degrees for 20 to 30 minutes, checking for doneness. Cool chicken slightly, and cut into strips and add to the box. 3. Sprinkle balsamic vinegar over box contents. Add olives and crumbled cheese.

One Great Salad Group A ½ red pepper 1 cup watermelon cubes 2 artichoke hearts 1 small tomato 1 generous handful spring greens Group B Chicken fillets Group C 1 tablespoon balsamic vinegar Ground black pepper Active Carb option Whole grain rye crackers

Page 16: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

1. Slice peppers into strips and arrange in bottom of box. Steam artichoke hearts (or used canned). Quarter the artichokes and add to the box. Cut the tomato into quarters, blot to remove excess moisture, and add to box. Arrange lettuce on top, and add watermelon cubes. 2. Slice roasted skinless chicken fillets (from freezer case, or leftover roast chicken breast) and arrange over box contents. 3. Drizzle balsamic vinegar over the top, and finish with a good grind of black pepper (if desired).

Chinese, Please Group A 1 cup bean sprouts 5 cherry tomatoes 5 radishes ½ avocado (sliced and immediately splashed with lemon juice) 2 stalks celery Group B Chinese-style chicken breast Group C Chopped water chestnuts; ½ teaspoon (or more) hot pepper sauce; Ground black pepper; Garlic Powder; Snipped chives; Flat leaf parsley, chopped Active Carb option Wild rice 1. Rinse the bean sprouts and cherry tomatoes. Clean and trim radishes. Cut celery in sticks or chop it. Add sprouts, tomatoes, radishes, celery and avocado to box. 2. Coat a boneless, skinless chicken breast with 1 tablespoon Teriyaki sauce. Grill or roast at 350 degrees until done, about 20 minutes. Cool slightly and slice. Place chicken on top. 3. Slice the water chestnuts and toss over chicken. Drizzle with hot sauce, ground black pepper, garlic powder, chives and parsley.

Nicely Spicy Group A 1 cup broccoli florets 1 carrot, sliced

Page 17: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

½ red pepper, sliced ½ yellow pepper, sliced ½ cup onion, sliced 1 teaspoon cocoanut oil Group B Seasoned roast chicken breast Group C 1 tablespoon Worcestershire sauce ½ tablespoon olive oil ¼ teaspoon Tabasco sauce 1 clove garlic, pressed Cracked black pepper Active Carb option Roast sweet potato sticks 1. Combine Group A vegetables with cocoanut oil and roast until cooked but still slightly firm. Cool and put in box. 2. Season boneless, skinless chicken breast with salt, pepper and garlic powder. Roast or grill until done, about 20 minutes, checking for doneness. Cool, slice and put in box. 3. Combine Group C ingredients and drizzle over box.

Ragin’ Cajun Group A 2 handfuls cos lettuce 1 carrot, shredded 6 celery sticks 1 beet 1 orange pepper Group B Cajun chicken breast strips Group C 1 teaspoon whole grain mustard 2 tablespoons olive oil 1 teaspoon red wine vinegar 2 tablespoons hummus Active Carb option

Page 18: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

Whole wheat crackers 1. Rinse and dry lettuce. Peel and dice beet. Lightly steam Slice pepper into strips. Put all Group A ingredients in box. 2. Coat skinless, boneless chicken breast with Cajun spices and roast until done, about 20 minutes. Cool, slice and put in box. 3. Combine mustard, olive oil and vinegar. Drizzle on top. Serve hummus separately, with celery sticks.

The Thighs Have It Group A 1 bunch baby leaf spinach 5 chanterelle mushrooms, sliced 1 shallot, chopped ½ cup fresh (or frozen) peas 2 artichoke hearts Group B Skinless chicken thigh Group C ½ tablespoon balsamic vinegar 2 tablespoons olive oil Splash of fresh lemon juice 1 clove garlic, pressed Kosher salt Black pepper Active Carb option Whole wheat bread 1. Steam artichoke heats. Meanwhile, coat sauté pan with cooking spray. Cook shallots and mushrooms until soft; toss in baby spinach and cook until wilted. Add peas and cook until peas are bright green. Chop artichoke hearts, and add to pan. 2. Lightly coat chicken with olive oil. Season with lemon zest, salt and cracked pepper. Bake until done, about 20 minutes, checking for doneness. Cool and add to box. 3. Combine all Group C ingredients and drizzle over box.

Mustard Thyme

Page 19: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

Group A 2 slices aubergine 1 parsnip 1/2 cup peas 1 handful spinach ½ cup red onion, chopped Group B Mustard chicken breast Group C Fresh thyme, 5 Kalamata olives, ¼ cup crumbled Feta cheese, lemon (optional). Active Carb option Whole grain rye crackers 1. Spray with cooking spray, then grill aubergine slices until soft. Slice into strips. Peel and dice parsnip. Steam lightly along with peas. Place spinach and cooked vegetables in box, and top with chopped red onion. 2. Coat skinless boneless chicken breast with 1 teaspoon coarsely ground mustard seeds. Season with salt and pepper, and roast until done, about 20 minutes. Cool, slice and add to box. 3. Sprinkle fresh thyme, olives and Feta over top. Add a squeeze of lemon and garnish with lemon slices, if desired.

Barbecue Bandwagon Group A 2 handfuls spring salad mix ½ orange pepper 5 button mushrooms 1 small courgette 2 green onions Group B Barbecue turkey breast Group C Black pepper, lime zest Active Carb option Whole wheat roll

Page 20: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

1. Rinse and dry salad mix. Slice pepper into strips. Slice mushrooms and courgette, and lightly sauté in pan coated with cooking spray. Cool. Add salad mix and sautéed vegetables to box. Slice green onions and add to top. 2. Roast small turkey breast with barbecue sauce. Add slices to top. 3. Top with coarsely ground black pepper and lime zest.

Box of Quackers, Asian-style Group A 1 stalk bok choi 1 red pepper 5 button mushrooms 3 green onions 6 mushrooms Group B Duck breast Group C ½ cup Hoisin sauce 2 tablespoons fresh orange juice Orange zest Active Carb option Brown or wild rice 1. Slice all vegetables. Coat large pan with cooking spray and sauté vegetables until tender. 2. Season duck breast with salt and pepper. Roast until done. Cool, slice and add to box. 3. Mix Hoisin sauce with orange juice and zest. Drizzle over top.

Gobblers Delight Group A 1 bunch Swiss chard 2 carrots ½ sweet potato ½ orange pepper ½ red pepper Group B

Page 21: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

Roast turkey breast Group C 1 tablespoon red pesto ¼ cup Feta cheese Lemon Active Carb option Whole wheat crackers 1. Peel sweet potato. Slice all vegetables and lightly sauté in pan coated with cooking spray. Cool and add to box. 2. Season turkey breast with olive oil, lemon pepper and salt. Roast until done. Cool, slice and add to box. 3. Add pesto and cheese to top. Garnish with lemon slices if desired.

Just in Thyme Turkey Group A ¼ head iceberg lettuce ½ cup sweet corn ½ sweet potato 1 beet ½ yellow pepper, sliced Group B Lemon thyme turkey breast fillet Group C Olive oil, hot piquante peppers, crushed walnuts, country olives Active Carb option Wild rice 1. Slice lettuce and add to box. Chop sweet potato and beet, and lightly steam along with corn. Add to box. Cover all with yellow pepper slices. 2. Marinate turkey breast in juice of two lemons, 1 teaspoon lemon zest, 1 teaspoon fresh thyme, ½ teaspoon Tabasco sauce, and freshly ground black pepper. Roast until done. Cool, slice and add to box. 3. Combine 1 tablespoon olive oil with 2 tablespoons peppers. Add to box. Top with 1 tablespoon crushed walnuts and six country olives.

Page 22: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

Over the Top Turkey Group A 1 bunch curly kale ½ pound asparagus ½ cup sweet corn 5 cherry tomatoes 2 slices aubergine Group B Lean deli turkey slices Group C Sun-dried tomatoes in oil, Kalamata olives, Feta cheese, cracked black pepper Active Carb option Whole wheat tortilla 1. Chop kale. Trim asparagus and steam along with sweet corn. Cool. Lightly coat aubergine slices with cooking spray and roast until soft. Cut in strips. Add all Group A ingredients, with kale on bottom. 2. Slice turkey into strips and add to box. 3. Slice three well-drained sun-dried tomatoes and add to top, along with 6 olives, 1 ounce Feta cheese and cracked black pepper.

Lamb

Lively Lamb Lunch Group A 1 stalk pok choi 1 handful bean sprouts ½ cup red onion, thinly sliced 1 cup oyster mushrooms, sliced 2 spring onions, sliced Group B Lamb leg steak, cut into chunks Group C Lime zest, soy sauce, crushed garlic, shaved ginger

Page 23: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

Active Carb option Whole wheat noodles 1. Clean, trim and slice pok choi. Add to box along with sprouts. Saute onion and mushrooms lightly, in pan coated with cooking spray. Cool and add to box. Top with green onions. 2. Combine meat chunks with scant teaspoon olive oil, crushed garlic if desired, coarse salt and crushed black pepper. Roast until done. Cool. Add to top. 3. Sprinkle with lime zest, soy sauce, garlic and shaved ginger.

Gentle Shepherd Group A 1 bunch baby spinach, thoroughly rinsed 1 cup broccoli florets 2 cups butternut squash, cubed 1 cup red cabbage, shredded or sliced thin 1 cup sweet corn Group B Roast loin of lamb Group C Chopped fresh mint, white wine vinegar, scant teaspoon olive oil Active Carb option Cous cous 1. Put spinach in bottom of box. Coat large pan with cooking spray and lightly sauté remaining Group A ingredients. Cool, sprinkle with coarse salt and ground black pepper. Add to top. 2. Lightly coat lamb with olive oil, salt and pepper. Roast until done. Cool, slice and add to box. 3. Top with chopped mint and drizzle with vinegar and olive oil.

Little Beast Farm Feast Group A ½ avocado, sliced and immediately tossed with lemon juice 1 cup red cabbage, shredded 2 spring onions, sliced

Page 24: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

2 plum tomatoes, quartered 2 slices aubergine, grilled and sliced into sticks Group B Grilled lamb fillet Group C Salsa, toasted pine nuts Active Carb option Whole wheat roll 1. Layer all Group A ingredients in box, making sure to blot tomatoes to remove excess moisture. 2. Season lamb fillet with garlic salt, coarse salt and black pepper. Grill until done. Cool, cut into slices and add to box. 3. Top with salsa and toasted pine nuts.

What A Lovely Leg Group A 1 bunch pok choi ½ cup red onion, chopped 1 green pepper, sliced 1 cup mange tout 5 baby portabella mushrooms Group B Grilled lamb leg steak Group C Chopped ginger, crushed garlic, Cayenne pepper, 1 tablespoon chopped cashews Active Carb option Whole wheat pasta 1. Steam the pok choi. Cool and add to box. Top with red onion and green pepper slices. Trim mange tout and add to box. Slice mushrooms and add to box. 2. Grill lamb steak, seasoning first with coarse salt and ground pepper. Cool, cut into slices and add to box.

Page 25: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

3. Mix together all Group C ingredients and sprinkle over top.

Lamb Curry in a Hurry Group A 1 onion, sliced 1 cup mixed peppers (red, green and yellow slices) 1 bunch spinach, rinsed well and trimmed 1 medium tomato, sliced 1 cucumber, sliced Group B Lamb chunks with cocoanut oil Group C Curry powder, crushed mustard seeds, crushed coriander seeds, chopped Cilantro (if desired) Active Carb option Wild rice 1. Coat large pan with cooking spray and add onions and peppers. Cook until slightly soft. Add spinach leaves and cook until just wilted. Cool and add to box. Top with tomato slices, blotting first to absorb excess moisture. Top with cumber slices. 2. Heat about 1 teaspoon cocoanut oil in pan. Lightly season lamb chunks with garlic powder, salt and pepper, and cook until done. Cool and add to box. 3. Sprinkle with curry powder, seeds and Cilantro, if using.

Chops with a Kick Group A 1 sweet potato, peeled and sliced 1 beet, peeled and sliced 1 small onion, peeled and sliced 5 button mushrooms, sliced 1 cup mange tout, cleaned and trimmed Group B Lamb chops Group C Cumin, Turmeric, crushed peanuts

Page 26: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

Active Carb option Whole wheat noodles 1. Toss sweet potato, beets and onions with scant teaspoon olive oil, spread on baking sheet and roast until just tender. Add mushrooms, toss again and cook until onions are soft. Season with coarse salt and black pepper. Cool and add to box. Lightly steam mange tout, cool and add to box. 2. Trim chops of fat, season lightly with garlic powder, salt and pepper, and grill until done. Cool, cut into bite-size pieces and add to box. 3. Mix peanuts with spices, then sprinkle on top.

Fish & Seafood

Mighty King Crab Feast Group A 1 bunch tat soi, sliced 1 cup sugar snap peas 2 cups pumpkin, cubed 1 beet, cubed ½ cup red onion, chopped Group B King crab meat, flaked Group C Crushed mustard seeds, olive oil, toasted pine nuts, 1 ounce crumbled Feta cheese, chopped flat leaf parsley Active Carb option Cous cous 1. Line bottom of box with sliced tat soi. Steam remaining Group A ingredients except onion. Cool steamed ingredients before adding to box. Top with onion. 2. Add flaked crab meat (steamed crab legs or cooked meat purchased from fish case). 3. Sprinkle with mustard seeds, 1 tablespoon olive oil, pine nuts, cheese and parsley.

Page 27: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

Wholly Mackerel Group A 1 bunch lambs lettuce 2 cups winter squash, cubed 1 cup baby sweet corn 1 cup mange tout 2 small tomatoes Group B Peppered Mackerel fillets Group C ½ tablespoon olive oil, snipped chives, flax seed, Kalamata olives, crumbled Feta cheese. Active Carb option Wild rice 1. Rinse and dry lettuce. Add to box. Steam squash, corn and mange tout. Cool and add to box. Slice tomatoes into quarters and add to box. 2. Drain mackerel, break into pieces and add to top. 3. Drizzle with olive oil. Scatter chives, flax seed, olives and Feta on top.

Tuna Tease Group A 2 handfuls mixed greens 2 medium tomatoes ½ cup fresh peas ½ cup chopped red onion ½ cup shredded red cabbage Group B Tuna Steak Group C Flat leaf parsley, olive oil, curry powder Active Carb option Whole wheat noodles

Page 28: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

1. Rinse and thoroughly dry greens. Add to bottom of box. Slice tomatoes and drain well. Place over greens. Steam peas; cool and add to box. Scatter chopped onion and shredded cabbage on top. 2. Season with salt and cracked pepper, then cook tuna in pan lightly coated with olive oil. Cook until just done, according to thickness of steak. Cool, slice and add to box. 3. Garnish with parsley. Blend olive oil and curry powder, and drizzle over top.

Sea Dream Group A 1 bunch lambs lettuce 2 carrots ½ sweet potato ½ cup peas 5 spears asparagus Group B Baked Haddock Group C Crushed garlic, olive oil, capers, Kalamata olives Active Carb option Cous cous with snipped chives 1. Rinse and dry lettuce. Add to box. Steam carrots, sweet potato and peas. Cool and add to box. (Note: Asparagus will be cooked with haddock). 2. Season haddock with salt and lemon pepper. Place on oven-proof pan coated with cooking spray. Toss trimmed asparagus spears with ½ teaspoon olive oil and place around haddock. Cook until done, checking on asparagus to avoid overcooking. Cool and place asparagus and haddock broken into pieces in box. 3. Add crushed garlic to 1 tablespoon olive oil. Sprinkle over box along with capers and olives.

Can Do Tuna Group A 1 cup shredded red cabbage 2 cups red, yellow and green peppers, sliced ½ cup sliced cucumber ½ cup red onion, sliced

Page 29: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

1 medium tomato, quartered Group B Tinned tuna, packed in water Group C Balsamic vinegar, olive oil, chopped flat leaf parsley Active Carb option Whole grain bread 1. Combine cabbage and peppers in box, and toss. Add cucumber, onion and tomato in layers. 2. Drain tuna well and add to box. 3. Sprinkle with vinegar, oil and parsley.

Slammin’ Salmon Group A 1 beet, chopped 1 bunch spinach 1 cup sweet corn ½ cup sliced button mushrooms 1 medium tomato Group B Oven baked salmon with sesame seeds Group C Black pepper, chopped dill, lemon Active Carb option Bulgur wheat 1. Rinse spinach well and dry. Cook beet cubes in large pan coated with cooking spray. When slightly soft, add spinach, corn and mushrooms, and lightly sauté until just soft. Cool and add to box. Top with tomato, cut into quarters and well drained. 2. Coat salmon lightly with olive oil and sprinkle with sesame seeds, garlic salt and ground black pepper. Bake until just cooked, checking for doneness. (Salmon will continue to cook a bit after removed from oven). Cool, break into pieces and add to box.

Page 30: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

3. Sprinkle with cracked black pepper, chopped dill and lemon.

Sole, Mate! Group A 1 bunch rocket 1 carrot, sliced ½ sweet potato, cubed 1 cup pumpkin, cubed ½ avocado, diced and immediately splashed with lemon juice Group B Sole Group C Crushed garlic, 1 tablespoon olive oil, toasted sesame seeds, fresh lime juice Active Carb option Wild rice 1. Rinse and dry rocket. Place in bottom of box. Steam carrot, sweet potato and pumpkin. Cool and add to box. Top with avocado. 2. Season sole with salt, pepper and a squeeze of lemon. Cook in pan coated with cooking spray, watching for doneness. Cool, break into pieces and add to box. 3. Mix garlic with olive oil, sesame seeds and lime, and drizzle on salad.

Grecian Sardine Spread Group A 1 bunch curly kale 1 cup parsnips, diced 1 cup cauliflower florets 6 button mushrooms, sliced 1 medium tomato Group B Tinned sardines Group C Olive oil, lemon, crumbled Feta cheese, fresh oregano and ground black pepper. Active Carb option

Page 31: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

Whole grain pita 1. Clean and chop kale. Add to box. Steam parsnips and cauliflower. Cool and add to box. Lightly sauté mushrooms in pan coated with cooking spray. Cool and add to box. Cut tomato into quarters and add to box. 2. Drain sardines and add to box. 3. Drizzle top with 1 teaspoon oil, squeezed lemon, cheese, oregano and black pepper.

Heavenly Haddock Group A 1 cup shredded green cabbage 1 beet, cubed 2 artichokes 6 baby portabella mushrooms ½ cup sprouts Group B Haddock Group C Fish sauce, snipped chives Active Carb option Wild rice 1. Stir fry cabbage and beet in pan coated with cooking spray. Cool and add to box. Steam artichokes, cool and chop hearts. Add to box. Slice mushrooms and sauté lightly in pan coated with cooking spray. Cool and add to box. Top with sprouts. 2. Sprinkle haddock with salt and lemon pepper. Spray oven-proof pan with cooking spray and bake, checking for doneness. Cool and break into pieces. Add to box. 3. Drizzle with fish sauce and sprinkle with chives.

Lush Lobster Lunch Group A 1 bunch radicchio ½ avocado, sliced and immediately slashed with lemon juice

Page 32: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

½ cup sweet corn ½ cup chanterelle mushrooms, sliced 5 radishes Group B Steamed lobster meat Group C Dijon mustard, olive oil, black pepper Active Carb option Roasted sweet potato sticks 1. Rinse and dry radicchio. Add to box. Top with avocado. Steam corn, cool and add to box. Cook mushrooms in pan coated with cooking spray. Cool and add to box. Clean and trim radishes. Add to box. 2. Break lobster into pieces and put on top. 3. Mix 1 teaspoon mustard with 1 tablespoon olive oil; drizzle over box. Finish off with a good grind of black pepper.

Mussels Cha-Cha Group A 1 bunch spinach 1 red pepper, sliced ½ cup sweet corn ½ avocado, cubed and immediately tossed with lemon juice 1 medium tomato Group B Spicy mussels Group C Kalamata olives, chopped chilis Active Carb option Whole grain tortillas 1. Rinse, trim and dry spinach. Add to box along with sliced pepper. Steam corn, cool and add to box. Top with avocado cubes and tomato, cut into quarters and drained. 2. Steam mussels, remove from shells. Retaining some liquid from mussels, sprinkle with hot Madras curry powder and toss. Cool and add to box.

Page 33: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

3. Top with olives and chopped chilies.

O-Pah! Prawn Toss Group A 2 handfuls water cress and wild rocket mix 1 cucumber 1 artichoke ½ cup pumpkin, cubed 1 beet, cubed Group B King Prawns Group C Tzatziki dressing Active Carb option Whole grain pita 1. Rinse and dry greens well. Add to box. Slice cucumber and add to box. Steam artichoke, pumpkin and beet. Cool, chop artichoke heart and add all to box. 2. Lightly toss shelled prawns with olive oil, coarse salt and black pepper. Roast until done. Cool and add to box. 3. Drizzle lightly with dressing.

Seaside Salsa Group A 2 cups cos lettuce (torn into bite-size pieces) 1 cucumber, sliced 1 medium tomato, quartered 5 radishes, trimmed and rinsed ½ sweet potato Group B Sardines Group C Salsa, chopped cilantro (if desired), ¼ cup chopped avocado (splashed with lemon juice immediately after slicing, and diced into cubes) Active Carb option

Page 34: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

Whole grain crackers 1. Rinse and dry lettuce. Put in box along with sliced cucumber, tomatoes and radishes. Slice and roast sweet potato on pan coated with cooking spray. Lightly salt and pepper. Cool and add to box. 2. Roast sardines if using fresh; otherwise, drain canned sardines and add to box. 3. Top with salsa, cilantro if using, and chopped avocado.

Oh-So-Succulent Salmon Group A ½ cup broccoli florets 2 artichokes 2 carrots 1 leek, well cleaned and sliced, using only white and light green portions 1 onion, sliced Group B Smoked salmon Group C Soy sauce, minced garlic, fresh thyme Active Carb option Roasted sweet potato sticks 1. Rinse, trim and slice all Group A ingredients. Toss with 1 tablespoon olive oil, coarse salt and coarse black pepper. Roast until done, stirring occasionally to cook evenly. Cool and add to box. 2. Top with smoked salmon 3. Drizzle with soy sauce, garlic and thyme.

Beef Cattleman’s Lunch Group A 1 big handful rocket

Page 35: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

2 cups aubergine, cubed 5 baby portabella or button mushrooms, sliced ½ cup sugar snap peas 1 yellow squash, sliced Group B Grilled rump steak, sliced Group C Balsamic vinegar, 1 tablespoon crumbled blue cheese (or Pecorino, if you prefer), capers Active Carb option Broiled whole wheat bread rubbed with fresh garlic. 1. Rinse and thoroughly dry rocket. Coat large sauté pan lightly with cooking spray and cook aubergine cubes until slightly soft. Add yellow squash, trimmed snap peas and mushrooms and continue cooking until soft. Starting with rocket, place all Group A ingredients in box. 2. Season steak with salt and crushed pepper; grill until done. Allow to rest for five minutes before slicing, to allow juices to reabsorb into meat. Add steak slices to box. 3. Drizzle with vinegar and sprinkle with cheese and capers.

Hearty Beef Buffet Group A 1 ½ cups sliced red cabbage 2 carrots, sliced 1 cup broccoli florets 1 cup parsnip, cubed 1 leek, rinsed well and sliced (using only white and light green portions) Group B Seasoned roast beef Group C Horseradish, ground black pepper, fresh thyme Active Carb option Whole meal Yorkshire pudding 1. Coat large pan with cooking spray and sauté all Group A ingredients until slightly soft. Allow to cool; place in box.

Page 36: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

2. Season beef roast with garlic powder, salt and fresh black pepper. Roast until done; allow to rest five minutes before slicing. Place slices in box. 3. Top with horseradish, black pepper and thyme.

Steer This Way Group A 1 big handful mixed baby leaf greens 5 baby portabella mushrooms, sliced 1 cup broccoli florets ½ cup sweet corn 1 beet, peeled and diced Group B Lean deli beef slices Group C Soy sauce, sliced green onion tops Active Carb option Crunchy whole grain Asian noodles 1. Rinse greens and dry well. Add to bottom of box. Spray large pan with cooking spray and cook remaining Group A ingredients until tender-crisp. Cool and toss into box. 2. Roll up beef slices and cut on diagonal. Put in box. 3. Sprinkle with soy sauce and sliced green onions.

Puerto Vallarta Slam Group A ½ cup sliced onions 1 leek, rinsed well and sliced (using only white and light green portions) 1 cup sugar snap peas 5 grape or cherry tomatoes 1 bunch spinach, well rinsed and dried Group B Sirloin steak cubes seasoned with garlic Group C

Page 37: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

Shaved ginger, lime, cubed avocado (tossed with lime), chopped cilantro (optional) Active Carb option Whole wheat tortilla 1. Sauté all Group A ingredients except tomatoes in large pan coated with cooking spray. Cook until spinach is wilted. Cool. Add to box and top with tomatoes. 2. Season steak with salt, cracked black pepper and pressed garlic. Sauté until cooked. Allow to cool and add to box. 3. Garnish with shaved ginger, lime (zest or juice, as desired), 1 slice cubed avocado and cilantro if using.

Serious About Steak Box Group A 1 bunch leaf lettuce ½ cup sweet corn 1 beet, cubed 1 carrot, diced ½ cup sugar snap peas Group B Garlic-rubbed grilled topside steak Group C Chopped green onion, balsamic vinegar Active Carb option Whole grain rye crackers 1. Rinse and dry lettuce. Tear into pieces and add to box. Steam remaining Group A ingredients; cool and add to box. 2. Rub steak with cut side of garlic; season with salt and pepper, and grill until done. Allow to rest five minutes before slicing. Add slices to box. 3. Sprinkle green onions and balsamic vinegar over top.

Super Pepper Supper Group A ½ sweet potato, sliced

Page 38: Vegetarians3.amazonaws.com/LunchBoxDiet/Downloadpack/... · Vegetarian Sunny Summer Crunch Group A 1 cup radicchio 1/2 cup sweet corn 2 carrots, sliced 2 stalks celery, cut into sticks

½ cup onion, sliced 1 carrot, sliced 5 baby portabella mushrooms, sliced 1 red pepper, sliced Group B Rib Eye Steak in pepper sauce Group C Olive oil, ground curry, ground coriander, coarsely ground black pepper. Active Carb option Whole grain bread 1. Sauté sweet potato, onion and carrot in pan sprayed with cooking spray. When slightly soft, add mushrooms and peppers, cooking until softened. Cool and add to box. 2. Grill or pan fry rib eye steak, adding pepper sauce in last minute of cooking. Allow to cool before slicing and adding to box. 3. Mix 2 tablespoons olive oil with spices and sprinkle over box. Finish with cracked black pepper.