Read Online The Mediterranean Zone by Dr. Barry Sears - Free Book Online
Authors: Dr. Barry Sears
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broccoli, cook for about 7 minutes, and drain. In the cup of a blender, combine half of the florets with the vegetable stock and purée to get the right creamy consistency. Add salt and pepper. Combine the creamed broccoli to the broccoli florets in the pan.
To serve, divide the broccoli into 2 dishes. Sprinkle each with the lemon zest, cinnamon, and extra-virgin olive oil. Top with the steak cut into thin strips.
Enjoy a small pear for dessert.
Per serving:
Calories 364, protein 27 g, fat 12 g, carbohydrate 46 g, and fiber 12 g
Late Afternoon Snack: Bell Pepper and Hummus Snack
Yield: 1 serving
Total time: 5 minutes
Ingredients:
1 bell pepper, cut into strips
2 tablespoons hummus
3 grams whey protein powder
Mix whey protein into hummus in a small bowl. Spread hummus over bell pepper strips.
Per serving:
Calories 91, protein 6 g, fat 3 g, carbohydrate 10 g, and fiber 4 g
Dinner: Grilled Sea Bass with Garlic Artichokes
Yield: 2 servings
Total time: 20 minutes
Ingredients:
6 teaspoons extra-virgin olive oil, divided
2 cloves garlic, sliced
14 ounces canned artichoke hearts, drained and quartered
Salt and pepper to taste
⅓ cup white wine
2 4-ounce sea bass fillets, cleaned and bones removed
1 teaspoon dried marjoram
Heat 2 teaspoons of the olive oil in a skillet over medium-low heat. Add the garlic to the skillet and let it flavor the oil. Remove the garlic. Add the artichoke hearts, salt, and pepper. Deglaze with the wine and cook for about 7 minutes. Set aside.
Coat a grill or grill pan with 2 teaspoons of the olive oil. Season the sea bass fillets with salt and marjoram, then grill 4 minutes per side.
Plate the artichokes and top with the sea bass fillets. Drizzle with the remaining extra virgin olive oil and serve.
Share a grapefruit as dessert.
Per serving:
Calories 399, protein 28 g, fat 11 g, carbohydrate 46 g, and fiber 20 g
Late Night Snack: Quick Applesauce Snack
Yield: 1 serving
Total time: <5 minutes
Ingredients:
¼ cup unsweetened applesauce
¼ cup low-fat cottage cheese
½ teaspoon ground cinnamon (optional)
1½ teaspoons toasted slivered almonds
Combine the applesauce, cottage cheese, and cinnamon, if desired, in a bowl. Sprinkle the slivered almonds on top.
Per serving:
Calories 91, protein 7 g, fat 3 g, carbohydrate 10 g, and fiber 1 g
Total for Day 2: Calories 1,303, protein 98 g, fat 41 g, carbohydrate 149 g, and fiber 46 g
Day 3
Breakfast: Yogurt and Berries
Yield: 2 servings
Total time: 5 minutes
Ingredients:
2 cups nonfat Greek yogurt
2 cups berries
½ cup slivered almonds
Stir all the ingredients together and serve in separate bowls.
Per serving:
Calories 354, protein 30 g, fat 12 g, carbohydrate 36 g, and fiber 6 g
Lunch: Brussels Sprouts with Warm Goat Cheese
Yield: 2 servings
Total time: 25 minutes
Ingredients:
1¾ pounds Brussels sprouts, quartered
Salt to taste
Pepper to taste
3 ounces soft goat cheese
6 black olives, pitted and halved
2 tablespoons chopped fresh chives
1 kiwi fruit
Preheat the oven to 375°F. Add the Brussels sprouts to boiling salted water and cook for 10 to 15 minutes. While the Brussels sprouts are cooking, bake the goat cheese for 3 to 5 minutes, until it is warmed through and just starting to melt.
Drain the Brussels sprouts and combine with the warm goat cheese, salt, and pepper. Sprinkle with the olives and chives and serve in separate bowls.
Share a kiwi for dessert.
Per serving:
Calories 343, protein 22 g, fat 12 g, carbohydrate 48 g, fiber 18 g
Late Afternoon Snack: Ham and Apple Snack
Yield: 2 servings
Total time: <5 minutes
Ingredients:
3 ounces (¼ pound) lean deli ham slices
1 small apple, cored and sliced
Wrap apple slices in each ham slice. Divide slices among 2 separate plates.
Per serving:
Calories 100, protein 8 g, fat 4 g, carbohydrate 9 g, and fiber 1 g
Dinner: Lamb with Eggplant and Leek Salad
Yield: 2 servings
Total time: 30 minutes
Ingredients:
1 eggplant (about 1 pound)
Olive oil cooking
To serve, divide the broccoli into 2 dishes. Sprinkle each with the lemon zest, cinnamon, and extra-virgin olive oil. Top with the steak cut into thin strips.
Enjoy a small pear for dessert.
Per serving:
Calories 364, protein 27 g, fat 12 g, carbohydrate 46 g, and fiber 12 g
Late Afternoon Snack: Bell Pepper and Hummus Snack
Yield: 1 serving
Total time: 5 minutes
Ingredients:
1 bell pepper, cut into strips
2 tablespoons hummus
3 grams whey protein powder
Mix whey protein into hummus in a small bowl. Spread hummus over bell pepper strips.
Per serving:
Calories 91, protein 6 g, fat 3 g, carbohydrate 10 g, and fiber 4 g
Dinner: Grilled Sea Bass with Garlic Artichokes
Yield: 2 servings
Total time: 20 minutes
Ingredients:
6 teaspoons extra-virgin olive oil, divided
2 cloves garlic, sliced
14 ounces canned artichoke hearts, drained and quartered
Salt and pepper to taste
⅓ cup white wine
2 4-ounce sea bass fillets, cleaned and bones removed
1 teaspoon dried marjoram
Heat 2 teaspoons of the olive oil in a skillet over medium-low heat. Add the garlic to the skillet and let it flavor the oil. Remove the garlic. Add the artichoke hearts, salt, and pepper. Deglaze with the wine and cook for about 7 minutes. Set aside.
Coat a grill or grill pan with 2 teaspoons of the olive oil. Season the sea bass fillets with salt and marjoram, then grill 4 minutes per side.
Plate the artichokes and top with the sea bass fillets. Drizzle with the remaining extra virgin olive oil and serve.
Share a grapefruit as dessert.
Per serving:
Calories 399, protein 28 g, fat 11 g, carbohydrate 46 g, and fiber 20 g
Late Night Snack: Quick Applesauce Snack
Yield: 1 serving
Total time: <5 minutes
Ingredients:
¼ cup unsweetened applesauce
¼ cup low-fat cottage cheese
½ teaspoon ground cinnamon (optional)
1½ teaspoons toasted slivered almonds
Combine the applesauce, cottage cheese, and cinnamon, if desired, in a bowl. Sprinkle the slivered almonds on top.
Per serving:
Calories 91, protein 7 g, fat 3 g, carbohydrate 10 g, and fiber 1 g
Total for Day 2: Calories 1,303, protein 98 g, fat 41 g, carbohydrate 149 g, and fiber 46 g
Day 3
Breakfast: Yogurt and Berries
Yield: 2 servings
Total time: 5 minutes
Ingredients:
2 cups nonfat Greek yogurt
2 cups berries
½ cup slivered almonds
Stir all the ingredients together and serve in separate bowls.
Per serving:
Calories 354, protein 30 g, fat 12 g, carbohydrate 36 g, and fiber 6 g
Lunch: Brussels Sprouts with Warm Goat Cheese
Yield: 2 servings
Total time: 25 minutes
Ingredients:
1¾ pounds Brussels sprouts, quartered
Salt to taste
Pepper to taste
3 ounces soft goat cheese
6 black olives, pitted and halved
2 tablespoons chopped fresh chives
1 kiwi fruit
Preheat the oven to 375°F. Add the Brussels sprouts to boiling salted water and cook for 10 to 15 minutes. While the Brussels sprouts are cooking, bake the goat cheese for 3 to 5 minutes, until it is warmed through and just starting to melt.
Drain the Brussels sprouts and combine with the warm goat cheese, salt, and pepper. Sprinkle with the olives and chives and serve in separate bowls.
Share a kiwi for dessert.
Per serving:
Calories 343, protein 22 g, fat 12 g, carbohydrate 48 g, fiber 18 g
Late Afternoon Snack: Ham and Apple Snack
Yield: 2 servings
Total time: <5 minutes
Ingredients:
3 ounces (¼ pound) lean deli ham slices
1 small apple, cored and sliced
Wrap apple slices in each ham slice. Divide slices among 2 separate plates.
Per serving:
Calories 100, protein 8 g, fat 4 g, carbohydrate 9 g, and fiber 1 g
Dinner: Lamb with Eggplant and Leek Salad
Yield: 2 servings
Total time: 30 minutes
Ingredients:
1 eggplant (about 1 pound)
Olive oil cooking
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