A sample day to get you started

breakfast

Baked egg Bake 1 large egg and 2 Tbs. diced red onions at 325ºF for 12 min. Serve with one-quarter of a sliced avocado and 2 oz. smoked salmon. Season with dill to taste.

dinner

Cod dinner Grill 4 oz. cod. Serve with 1⁄4 cup salsa fresca, made with black beans, corn, green onions, tomatoes and red onions. Serve with sautéed leafy greens.

lunch

Beef stir-fry Sauté 4 oz. of sliced beef with 2 cups of mixed vegetables like snow peas, red peppers, baby corn and asparagus. Toss with 2 Tbs. stir-fry sauce.

dessert

Chocolate pudding Blend half an avocado, 1⁄2 cup unsweetened coconut milk, 1 Tbs. unsweetened cocoa powder and 1 Tbs. chia seeds. Cover and refrigerate for 2 hrs.