Meal Ideas for the Two-Week Test

Many people ask about this topic. Below are many healthy ideas for breakfast, lunch, dinner, snacks, and dining out when performing the Two Week Test.

Eggs
- Omelets, with any combination of vegetables, meats and cheeses
- Scrambled with guacamole, sour cream and salsa
- Scrambled with a scoop of ricotta cheese and tomato sauce
- Boiled or poached with spinach or asparagus and hollandaise or cheese sauce; with bacon or other meats
- Soufflés

Salads
- Chef—leaf lettuce, meats, cheeses, eggs
- Spinach—with bacon, eggs, anchovies
- Caesar—Romaine lettuce, eggs, Parmesan cheese, anchovies
- Any salad with chicken, tuna, shrimp or other meat or cheese

Salad Dressings
- Extra-virgin olive oil and vinegar (balsamic, wine, apple cider). Plain or with sea salt and spices
- Creamy—made with heavy cream, mayonnaise, garlic and spices

Fish and Meats
- Pot roast cooked with onions, carrots and celery
- Roasted chicken stuffed with a bulb of anise, celery and carrots
- Chili-type dish made with fresh, chopped meat and a variety of vegetables such as diced eggplant, onions, celery, peppers, zucchini, tomatoes and spices (no beans)
- Steak and eggs
- Any meat with a vegetable and a mixed salad
- Chicken parmigiana (not breaded or deep-fried) with a mixed salad
- Fish (not breaded or deep-fried) with any variety of sauces and vegetables
- Tuna melt on a bed of broccoli or asparagus

Sauces
- Plain melted butter
- A quick cream sauce can be made by simmering heavy cream with mustard or curry powder and cayenne pepper, or any flavor of choice. It’s delicious over eggs, poultry and vegetables
- Italian-style tomato sauce helps makes a quick parmigiana out of any fish, meat or vegetables. Put this over spaghetti squash for a pasta-like dish. Or make lasagna with sliced grilled eggplant or zucchini instead of pasta

Snacks
- Hard-boiled eggs
- Rolled slices of fresh meat and/or cheese wrapped in lettuce
- Vegetable juices
- Raw almonds, cashews, pecans
- Celery stuffed with nut butter or cream cheese
- Guacamole with vegetable sticks for dipping
- Leftovers from a previous meal

Dining Out
- Let the waiter know you do not want any bread or bread sticks, to avoid temptation
- Ask for an extra vegetable instead of rice or potato
- Chinese: Steamed meat, fish or vegetables (no rice or sweet sauce)
- Continental: steak, roast, duck, fish or seafood
- French: Coquille Saint-Jacques, boeuf a la Bourguignonne;
- Italian: Veal parmigiana (not breaded or deep-fried), seafood marinara

Avoid all fried food as it usually has breading or is coated in flour.

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