Maintaining a healthy and fit body is something that many people strive for, but it can be hard to know where to start. There are so many workout programs and diets available that it's often difficult to determine which one is right for you. However, there is one program that has been proven time and time again to be effective - the Unbeatable Mind Form. This program was created by Navy SEALs commander Mark Divine and relies on a combination of physical activity, meditation, and nutrition to help participants achieve their fitness goals.
Here is some specifics that will help you learn the time it will take to finalize the unbeatable mind form.
Question | Answer |
---|---|
Form Name | Unbeatable Mind Form |
Form Length | 36 pages |
Fillable? | No |
Fillable fields | 0 |
Avg. time to fill out | 9 min |
Other names | navy seal mental toughness a guide to developing an unbeatable mind pdf, unbeatable mind pdf download, mark divine unbeatable mind pdf download, book pdf torrents |
Copyright Mark Divine, 2012 - 2013
Unbeatable Body
Unbeatable Body Nutrition & Recipes
Mark Divine
Copyright Mark Divine, 2012 - 2013
Mark D. Div ine
Unbeat able Mind
©2011 - 1012 Mar k D. Div ine m ar k@sealfit . com
ALL RI GHTS RESERVED. This book cont ains m at er ial pr ot ect ed under I nt er nat ional and Feder al Copy r ight Laws and Tr eat ies. Any unaut hor ized r epr int or use of t his m at er ial is pr ohibit ed. No par t of t his book m ay be r epr oduced or t r ansm it t ed in any form or by any m eans, elect r onic or m echanical, including phot ocopy ing, r ecording, or by any inform at ion st orage and r et r ieval sy st em w it hout expr ess w r it t en perm ission fr om t he aut hor / publisher
Copyright Mark Divine, 2012 - 2013
“Bite off more than you can chew, then chew it.” – Ella Williams
Eat the Right Food
An Unbeatable Mind requires a body
However, before we go into the types of food that are generally recommended as well as those that are not, it’s important to consider diet not only in light of optimal biological functioning but in a more integral manner. Food not only affects how we feel and how our bodies’ function but it also acts as mirrors to see the quality of our relationships. It begs the question what type of consciousness do we bring to our food and our meals.
•Do we break bread with other’s in an intentional way or do we scarf down our fast food between meetings
•Are we conscious of where are food comes from i.e. processed industrial food or family farm?)
•Is food merely nourishment for the body or is it equally nourishment for the soul?
•Do we actually taste and enjoy our food or just eat like our mouth is a conveyor belt?
A warrior seeks the clarity and focus to be able to see through illusion, mass hallucinations and general bullshit. Part of the warrior’s path as it relates to food is to start to
Copyright Mark Divine, 2012 - 2013
Diet) and all of its cultural manifestations. It’s almost a misnomer to actually call it food since a lot of what is sold as ‘food’ has very little to do with real food. It’s more like Franken food created in labs and
Warriors in all aspects of their lives but especially food need to ask not only what is possible but also what is appropriate. With an Unbeatable Mind, the impossible becomes possible but when it comes to food, it’s more important to ask what is appropriate for human beings to not only survive but also thrive.
So, when it comes to the types of food you eat, one question that needs to be asked is what is actually appropriate for human beings. That’s different than what is expedient, conventionally accepted and/or sold by Madison Ave (remember ‘food porn’). As integral warriors, we must see SAD for what it is and it’s pretty damn sad. To answer the question what is appropriate for human beings we must know what we were designed to eat in order to not only survive but also thrive. A dispassionate look at human biology suggests that the appropriate diet for human beings is one similar to what is today popularly called Paleo or Primal.
Nutrition Guide
Following is a quick
•Eat several small meals a day vs. three big ones
•Avoid processed carbs such as breads, pasta and cereals. We recommend a cheat meal once a week.
•Drink (water) fifty to sixty percent of your bodyweight in ounces each day
•Keep a ready supply of foods available to make Zone snacks and meals
Do the above eighty percent of the time, then cheat like a mother the other twenty. Life is too short to be perfect!
Copyright Mark Divine, 2012 - 2013
What is Paleo?
It is a nutritional plan based on the presumed ancient diet of wild plants and animals that various human species habitually consumed during the Paleolithic
As a general rule, paleo foods are foods that don’t require any kind of advanced processing to be made edible. This leaves a wide variety of foods available like meat, fish, poultry and game; vegetables, nuts and seeds, fruit, and most naturally occurring fats and oils. What it rules out is most packaged, processed foods, dairy, any kind of grains or starches and legumes (mostly beans, peas, lentils and the like, but also extending to peanuts which is not technically a nut). All cooking methods are allowed, but most curing and preserving methods, which typically involve a large amount of salt and other chemicals, are discouraged.
Many people report favorable improvements in performance after “going Paleo”, even if it is just one part of Paleo. Any of the steps below are generally good for your health and diet… feel free to customize your Paleo Diet to eliminate the things you want to or are most sensitive to and keep in your diet the others. For instance, some people just eliminate wheat, thus are
7 Steps to Paleo and integrally informed eating:
Step 1: Eliminate wheat from your diet and increase your consumption of fresh vegetables, fruits, nuts and seeds. This can be a challenge since it means eliminating things like bread, cereal, and pasta from your diet.
Step 2: Eliminate dairy from your diet especially milk and highly processed cheeses and yogurts
Step 3: Eliminate all other starches (corn, rice, beans, etc). Use vegetables and seasonal fruits as your primary sources of carbohydrates.
Step 4: Eliminate junk food and highly processed food stuff including food laden with additives and preservatives (sugar, soda, high fructose corn syrup, msg, aspartame, etc)
Step 5: Eliminate vegetable oils and use olive oil and coconut oil for cooking
Step 6: Use eating as a meditative practice. Be aware of how you feel while you eat. Bring a calm mind and relaxed body with you to each meal.
Copyright Mark Divine, 2012 - 2013
Step 7: Use
team, family, friends or military unit.
What is the Zone?
The Zone diet is a balanced approach to eating. When eating in the Zone your body is in proper
hormone and caloric balance. In this place the human body is most efficient and doesn’t store excess
fat. Eating a balanced diet means each meal is comprised of 40% carbohydrates, 30% protein and
30% fat.
3 Steps to the Zone
Step 1: What is a block?
A block is the Zone unit of measurement for your portions.
•1 block of carbohydrates = 9 grams of carbohydrate
•1 block of protein = 7 grams of protein
•1 block of fat = 1.5 grams of fat
•1 Total Block consists of 1 block protein, 1 block fat & 1 block of carbs
Step 2: How do I determine my allotted blocks per day?
There are a couple different methods for calculating the optimum number of blocks you can
consume each day.
Option 1: Most Accurate
Formula: Lean body mass x activity level / 7 = block requirements.
Activity Level
Sedentary - no formal sports |
|
or training activity |
0.5 |
|
|
Light - light activity such as |
|
walking occasionally |
0.6 |
|
|
Moderate - fitness training 3 |
|
times per week |
0.7 |
|
|
Active - daily training |
0.8 |
|
|
|
|
Copyright Mark Divine, 2012 - 2013
Very active - daily training and |
|
heavy weights |
0.9 |
|
|
Elite athlete - daily intense |
|
sports training |
1.0 |
|
|
Note: If you CrossFit consistently (5 days per week) your activity level is a 0.7.
Copyright Mark Divine, 2012 - 2013
Option 2: Moderately Accurate
Body Type |
Total |
|
Blocks |
||
|
||
|
|
|
Small female |
10 |
|
|
|
|
Medium female |
11 |
|
|
|
|
Large female |
13 |
|
|
||
|
|
|
Athletic muscular female |
14 |
|
|
||
|
|
|
Small male |
16 |
|
|
||
|
|
|
Medium male |
17 |
|
|
||
|
|
|
Large male |
19 |
|
|
|
|
Extra large male |
20 |
|
|
|
|
Medium male - difficult time |
|
|
gaining weight |
21 |
|
|
|
|
Large male - difficult time |
|
|
gaining weight |
23 |
|
|
|
|
Athletic muscular weight |
25 |
|
|
||
|
|
Copyright Mark Divine, 2012 - 2013
Grilled Chicken Salad
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
6 oz |
Deli chicken breast strips, grilled (skinless) |
|
|
|
2 c |
Cucumber with peel on |
|
|
|
2 c |
Lettuce (romaine) |
|
|
|
2 tsp |
Olive oil |
|
|
|
2 ea |
Orange |
|
|
|
½ c |
Green bell peppers |
|
|
|
4 tsp |
Apple cider vinegar (Preferably raw/unfiltered) |
|
|
|
|
TOTAL GRAMS |
42.7 |
43.5 |
15.7 |
|
|
|
|
|
Calories: 486 Prep time: 10 min SERVING SIZE: whole recipe
Preparation Instructions:
Toss lettuce with bell pepper and cucumber. Mix dressing and toss with vegetables until well combined. Top with chicken. Have orange for dessert.
Baked Dill Salmon with Asparagus and Cherry Tomatoes
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
|
|
1 |
1/8 lb |
Asparagus |
|
|
|
1 |
¼ Tbs |
Dill weed, dried |
|
|
|
|
|
|
|||
1 |
¼ Tbs |
Lemon juice |
|
|
|
6 |
1/8 oz |
Salmon (Atlantic wild caught) |
|
|
|
34 ea |
Tomatoes, cherry |
|
|
|
|
|
|
TOTAL GRAMS |
61.8 |
63.5 |
15.3 |
|
|
|
|
|
|
Calories: 639 Prep time: 30 min Cook time:30 min SERVING SIZE: whole recipe Preparation Instructions:
Place salmon, dill weed and lemon juice in a zip lock bag and marinate for at least 1/2 hour. Pre- heat oven to 375 degrees. Place salmon in a baking dish and bake for 20 minutes, or until flaky when
Copyright Mark Divine, 2012 - 2013
tested with a fork. While salmon is cooking, cook rice according to package directions. In another saucepan, cover asparagus with water, bring to a boil, reduce heat and cook until soft (about 10 minutes).
Chopped Tuna Salad - Real Simple
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
2 oz |
Garbanzo beans (chickpeas), canned |
12.7 |
2.8 |
.6 |
¼ c |
Green beans, canned |
2.5 |
0 |
0 |
½ oz |
Carrots |
1.3 |
.1 |
0 |
¼ Tbsp |
Extra virgin olive oil |
0 |
0 |
3.3 |
¼ sm |
Red onion |
3.1 |
.5 |
.1 |
1/8 tsp |
Sea salt |
0 |
0 |
0 |
1/8 tsp |
Black pepper |
.1 |
0 |
0 |
2 ¼ Tbs |
Tomatoes |
.8 |
.2 |
.1 |
1 ½ oz |
Tuna, Albacore canned in water |
0 |
9.1 |
2.3 |
3/8 tsp |
Red wine vinegar |
.1 |
0 |
0 |
|
TOTAL GRAMS |
22.4 |
13.2 |
6.5 |
|
|
|
|
|
Calories: 200 Prep time: 30 min SERVING SIZE: whole recipe
Preparation Instructions:
Mix thinly sliced onion and vinegar in a small bowl and cover. Set aside for 30 minutes, stirring halfway through. Combine diced fennel (about 1 cup), drained green beans, and diced carrots in large bowl. Drain chickpeas and add them to bowl with diced tomatoes and toss gently. Drain onion slices, reserving vinegar. Whisk reserved vinegar with oil. Add salt and pepper. Flake tuna, in large chunks in medium bowl. Toss tuna with onion slices and vinaigrette. Place vegetables in serving bowl and top with dressed tuna. Garnish with lemon wedge and or fresh parsley.
Copyright Mark Divine, 2012 - 2013
Easy Egg and Berry Breakfast.
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
1 ¾ c |
Blackberries |
|
|
|
3 ea |
Egg whites |
|
|
|
3 ea |
Large whole egg |
|
|
|
1 ¾ c |
Strawberries |
|
|
|
|
TOTAL GRAMS |
48 |
33.3 |
14 |
|
|
|
|
|
Calories: 451 Prep time: 10 min Cook time:10 min SERVING SIZE: whole recipe Preparation Instructions:
Boil eggs, remove half the yolks and discard. Eat fruit on the side.
Apples and turkey
|
Amount |
Ingredient |
|
C |
P |
F |
|
|
|
|
|
|
|
|
¾ ea |
Apple |
|
|
|
|
|
1 ea |
Whole large egg |
|
|
|
|
|
1/8 oz |
Nuts (pecans), raw |
|
|
|
|
1 ½ |
Turkey breast |
|
|
|
|
|
|
|
TOTAL GRAMS |
|
17.7 |
18.1 |
6.9 |
|
|
|
|
|
|
|
Calories: 205 |
Prep time: 10 min SERVING SIZE: |
whole recipe |
|
|
Preparation Instructions: Preparation Instructions: Slice apple and cheese. Roll apple slices and cheese in the turkey slices.
Copyright Mark Divine, 2012 - 2013
Canadian Bacon and Eggs with Blueberries & Peaches
|
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
|
|
1 ¼ c |
Blueberries |
|
|
|
|
2 oz |
Canadian bacon |
|
|
|
|
2 ea |
Egg white |
|
|
|
|
2 ea |
Whole egg |
|
|
|
|
1 c |
Peaches, canned (no syrup/sugars) |
|
|
|
|
|
TOTAL GRAMS |
41.7 |
37.9 |
16.5 |
|
|
|
|
|
|
Calories: 467 |
Prep time: 5 min Cook time:10 min SERVING SIZE: whole recipe |
|
|||
Preparation Instructions: |
|
|
|
Cook and season eggs as desired. Cook bacon as desired. (usually fry in
Best Homemade Chili Ever
|
Amount |
Ingredient |
|
C |
P |
F |
|
|
|
|
|
|
|
|
28 oz |
Kidney beans, red, canned |
|
|
|
|
|
1 ½ lb |
Ground chicken (or turkey) |
|
|
|
|
|
2 ½ Tbs |
Chili powder |
|
|
|
|
|
2 tsp |
Cumin |
|
|
|
|
|
2 10 oz |
Mushrooms |
|
|
|
|
|
cans |
|
|
|
|
|
|
2 tsp |
Extra virgin olive oil |
|
|
|
|
|
1 c |
Onions |
|
|
|
|
|
2 tsp |
Black pepper |
|
|
|
|
|
½ cu |
Green bell peppers |
|
|
|
|
|
2 tsp |
Sea salt |
|
|
|
|
|
2 28 oz cans |
Diced tomato |
|
|
|
|
|
|
TOTAL GRAMS |
|
228.3 |
187.5 |
71.5 |
|
|
|
|
|
|
|
Calories: 2,307 Prep time: 15 min Cook time:150 min |
SERVING SIZE: ¼ of recipe |
|||||
Preparation Instructions: |
|
|
|
|
Copyright Mark Divine, 2012 - 2013
In
*You can adjust spices to your preference.
Save the rest for leftovers. You could freeze it too!
Boiled Egg and Veggie Sticks
|
Amount |
Ingredient |
|
C |
P |
F |
|
|
|
|
|
|
|
|
1 1/8 c |
Carrots |
|
|
|
|
|
1 1/8 c |
Celery |
|
|
|
|
|
1 lg |
Whole egg |
|
|
|
|
|
½ oz |
Turkey |
|
|
|
|
|
|
|
|
|
|
|
|
|
TOTAL GRAMS |
|
19 |
14 |
6.7 |
|
|
|
|
|
|
|
Calories: 192 |
Prep time: 5 min |
SERVING SIZE: whole recipe |
|
|
Preparation Instructions: Boil egg. Cut veggies into sticks. Serve with turkey for a quick snack.
Copyright Mark Divine, 2012 - 2013
Mushroom Tomato Scramble
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
1 ½ tsp |
Basil, dried |
|
|
|
4 ea |
Whole egg, large |
|
|
|
3 1/3 c |
Mushrooms |
|
|
|
27 ea |
Cherry tomatoes |
|
|
|
|
TOTAL GRAMS |
43.7 |
32.6 |
16.9 |
|
|
|
|
|
Calories: 457 Prep time: 5 min Cook time:15 min SERVING SIZE: whole recipe Preparation Instructions:
Cut tomatoes in half. Chop mushrooms. Scramble together with eggs and basil.
Kale and Chicken
|
Amount |
Ingredient |
|
C |
P |
F |
|
|
|
|
|
|
|
|
|
1 |
¾ Tbs |
Carrots |
|
|
|
|
|
1 |
¾ oz |
Chicken breast |
|
|
|
|
|
1 |
¾ ea |
Garlic clove |
|
|
|
|
|
6 |
1/3 c |
Kale |
|
|
|
|
|
1 |
7/8 c |
Mushrooms |
|
|
|
|
|
2 |
¼ tsp |
Extra virgin olive oil |
|
|
|
|
|
1 |
7/8 c |
Zucchini |
|
|
|
|
|
|
|
|
TOTAL GRAMS |
|
47.5 |
37.2 |
15.2 |
|
|
|
|
|
|
||
Calories: 476 Prep time: 10 min |
SERVING SIZE: whole recipe |
|
|
Preparation Instructions: Dice carrots, zucchini, mushrooms and kale. Finely dice garlic. Wash and pat chicken dry and dice. Heat oil in a
Copyright Mark Divine, 2012 - 2013
Berry special pork tenderloin (paleo)
|
Amount |
Ingredient |
|
C |
P |
F |
|
|
|
|
|
|
|
|
|
|
7/8 c |
Snapped green beans |
|
|
|
|
|
|
1/8 tsp |
Cloves, ground |
|
|
|
|
|
|
2 ¾ Tbs |
Cranberries |
|
|
|
|
|
|
¾ Tbs |
Honey, strained or extracted |
|
|
|
|
|
|
½ ea |
Kiwi fruit |
|
|
|
|
|
|
12 ¼ oz |
Pineapple, canned, crushed (no syrups/sugar) |
|
|
|
|
|
|
11 ½ oz |
Mushrooms, fresh |
|
|
|
|
|
|
1Tbsp |
Extra virgin olive oil |
|
|
|
|
|
|
3 5/8 oz |
Pork loin, tenderloin |
|
|
|
|
|
|
½ c |
Strawberries |
|
|
|
|
|
|
|
TOTAL GRAMS |
|
67 |
44.5 |
23.8 |
|
|
|
|
|
|
|
||
Calories: 660 |
Prep time: 20 min Cook time:30 min |
SERVING SIZE: a regular serving size… |
balance the protein and fruit on your plate Preparation Instructions:
Preparation Instructions: Wash and pat pork dry. Make a pocket by cutting lengthwise, being careful not to cut all the way through and leaving 1 inch uncut on either end. Crush the cranberries and pineapple together and mix in cloves. Spoon the mixture into the pocket in the pork. Tie with string to hold together. Spoon honey on pork and spread evenly. Slice mushrooms and put in with pork loin. Roast at 425 degrees for 25 to 30 minutes. While meat is roasting, clean string beans and sauté in oil until crisp tender. Season with fresh herbs (I use Herbs de Provence or Herbs Fines). Slice strawberries and peel and dice kiwi and mix together. To Serve: Slice pork and serve with beans and fruit.
Copyright Mark Divine, 2012 - 2013
Simply Eggs and Strawberries
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
1 med |
Egg white |
|
|
|
1 med |
Whole egg |
|
|
|
2 c |
Strawberries |
|
|
|
|
TOTAL GRAMS |
19.9 |
9.9 |
5.5 |
|
|
|
|
|
Calories: 169 Prep time: 5 min Cook time:5 min SERVING SIZE: whole recipe Preparation Instructions:
Combine egg white and whole egg and prepare as desired. Enjoy strawberries on the side.
Eggs & Bacon
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
|
|
2 |
¾ oz |
Canadian bacon |
|
|
|
2 ea |
Whole egg |
|
|
|
|
2 |
¾ ea |
Orange |
|
|
|
|
|
TOTAL GRAMS |
45.2 |
29.6 |
17.1 |
|
|
|
|
|
|
Calories: 454 Prep time: 5 min Cook time:10min SERVING SIZE: whole recipe
Preparation Instructions: Peel and section the orange. Lightly coat a pan with
Copyright Mark Divine, 2012 - 2013
Just Ground Beef and Grapefruit Snack
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
2 oz |
Ground beef, |
|
|
|
1 ea |
Grapefruit |
|
|
|
|
TOTAL GRAMS |
18 |
17.6 |
7.1 |
|
|
|
|
|
Calories: 206 Prep time: 5 min Cook time:5 min SERVING SIZE: whole recipe
Preparation Instructions: Peel grapefruit and separate wedge sections. Cook ground beef until done and season with salt and pepper if desired. Eat ground beef and grapefruit sections.
Fresh Tuna and Quinoa Salad
|
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
|
|
|
2 |
½ tsp |
Extra virgin olive oil |
|
|
|
|
4 |
¾ Tbs |
Quinoa |
|
|
|
|
|
5/8 tsp |
Cajun seasoning |
|
|
|
|
1 |
¼ c |
Spinach |
|
|
|
|
1 |
¼ c |
Tomatoes |
|
|
|
|
3 |
5/8 oz |
Tuna, yellow fin |
|
|
|
|
1 |
¼ Tbs |
Cider vinegar (raw, unfiltered is best) |
|
|
|
|
|
|
|
TOTAL GRAMS |
44.9 |
40.2 |
16.4 |
|
|
|
|
|
||
Calories: 488 |
Prep time: 5 min Cook time:15min SERVING SIZE: 3 5/8 cups |
|
Preparation Instructions: Cook quinoa according to package directions. Season fresh tuna with Cajun spices (you can substitute another herb blend) and pan sauté or grill in Foreman grill. Chop fresh spinach. Chop tomato.
To prepare salad: Place flaked tuna and drained quinoa in a bowl. Add tomatoes, spinach, salt and pepper to taste, vinegar and oil. Toss to mix.
Copyright Mark Divine, 2012 - 2013
Marinated Lemon Pepper Chicken and Veggies
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
|
|
2 |
1/3 c |
Asparagus |
|
|
|
3 |
5/8 oz |
Chicken breast |
|
|
|
1 |
¼ ea |
Garlic clove |
|
|
|
2 |
½ tsp |
Lemon pepper |
|
|
|
3 |
½ tsp |
Extra virgin olive oil |
|
|
|
1 |
¼ tsp |
Sea salt |
|
|
|
3 c |
Summer squash (yellow) |
|
|
|
|
2 |
1/3 c |
Strawberries |
|
|
|
3 c |
Zucchini |
|
|
|
|
|
|
TOTAL GRAMS |
59.3 |
51 |
22.1 |
|
|
|
|
|
|
Calories: 640 Prep time: 15 min Cook time:15 min SERVING SIZE: whole recipe
Preparation Instructions: Wash and slice veggies and put into Ziploc bag with olive oil; wash and cut chicken into bite size chunks and add to bag, add lemon pepper, garlic, and salt and toss until well coated. You may choose to let it sit and marinade in the spice or cook immediately. Thread chicken onto skewers and BBQ or sauté in pan. Sauté veggies in a
FUN and FAST Apple and Canadian Bacon Snack
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
|
|
1 |
¼ med |
Apples |
|
|
|
3 |
¼ oz |
Canadian bacon |
|
|
|
|
|
TOTAL GRAMS |
21.3 |
14.5 |
6.5 |
|
|
|
|
|
|
Calories: 202 Prep time: 1 min SERVING SIZE: whole recipe
Preparation Instructions: A fast and easy snack!
Simply eat apple and Canadian bacon. Great for an
Copyright Mark Divine, 2012 - 2013
Canadian Bacon and Eggs with Blueberries & Peaches
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
1 ¼ c |
Blueberries |
|
|
|
2 oz |
Canadian bacon |
|
|
|
2 ea |
Egg white |
|
|
|
2 ea |
Whole egg |
|
|
|
1 c |
Peaches, canned (no syrup) |
|
|
|
|
TOTAL GRAMS |
41.7 |
37.9 |
16.5 |
|
|
|
|
|
Calories: 467 Prep time: 5 min Cook time:10 min SERVING SIZE: whole recipe
Preparation Instructions: Cook and season eggs as desired. Cook bacon as desired. (usually fry in non- stick pan). Enjoy peaches and Blueberries mixed together.
Super Simple Salmon Snack
Amount |
|
Ingredient |
C |
P |
F |
|
|
|
|
|
|
|
|
|
½ tsp |
|
Extra virgin olive oil |
|
|
|
|
1 c |
|
Orange |
|
|
|
|
3 oz |
|
Salmon, smoked, Chinook (king) |
|
|
|
|
|
|
TOTAL GRAMS |
20.8 |
16.9 |
6 |
Calories: 205 |
|
Prep time: 2 min SERVING SIZE: whole recipe |
|
|
|
|
|
|
|
|
Preparation Instructions: Drizzle oil over salmon, peel orange, enjoy! You can add a shake of garlic powder or a squeeze of lemon juice if you wish.
Copyright Mark Divine, 2012 - 2013
Blackberry Turkey Spinach Salad
|
Amount |
|
Ingredient |
C |
P |
F |
|
|
|
|
|
|
|
|
|
1 |
¾ c |
|
Blackberries |
|
|
|
|
2 |
½ tsp |
|
Extra virgin olive oil |
|
|
|
|
6 |
¾ c |
|
Spinach |
|
|
|
|
3 |
½ oz |
|
Turkey breast, deli |
|
|
|
|
3 |
½ Tbs |
|
Balsamic vinegar |
|
|
|
|
|
½ c |
|
Water chestnuts, Chinese |
|
|
|
|
|
|
|
|
TOTAL GRAMS |
50.5 |
38.4 |
14 |
Calories: 481 |
|
Prep time: 10 min SERVING SIZE: 1 3/4 salad |
|
|
|
||
|
|
|
|
Preparation Instructions: Clean spinach and put in a bowl. Top with sliced water chestnuts, chopped turkey and blackberries. Shake oil and WHITE balsamic vinegar in a small container. Season with salt and pepper (optional) and pour dressing on salad.
Sausage Stir Fry Breakfast
|
Amount |
Ingredient |
|
C |
P |
F |
|
|
|
|
|
|
|
|
1 lg |
Whole egg |
|
|
|
|
|
1 ¼ tsp |
Extra virgin olive oil |
|
|
|
|
|
1/3 c |
Onions |
|
|
|
|
|
¼ lb |
Pork sausage, fresh |
|
|
|
|
|
2 ½ c |
Spinach |
|
|
|
|
|
|
TOTAL GRAMS |
|
9.5 |
30.1 |
45.3 |
|
|
|
|
|
|
|
Calories: 566 |
Prep time: 5 min Cook time:15 min |
SERVING SIZE: 1 5/8 recipe |
|
Preparation Instructions: This quick and easy breakfast recipe can be searched with the option of eggs or not eggs. It is a great choice for those looking for breakfast options that do not include eggs. 1. Add olive oil to a skillet. 2. Heat over medium. 3. Toss in diced onions, sauté until softening. 4. Add the sausage. Cook until browned, tossing frequently. 5. Add the greens, reduce the heat to medium- low and cover. 6. Serve when the greens are wilted and soft. 7. Other options: top with
Copyright Mark Divine, 2012 - 2013
Easy Broiled Salmon and Fruit
Amount |
Ingredient |
|
C |
P |
F |
|
|
|
|
|
|
|
|
|
2/3 c |
Blueberries |
|
|
|
|
|
2 oz |
Salmon (Atlantic, farmed) |
|
|
|
|
|
2/3 c |
Strawberries |
|
|
|
|
|
|
TOTAL GRAMS |
|
19.1 |
13.8 |
7.7 |
|
|
|
|
|
|
|
Calories: 201 |
Prep time: 10 min |
Cook time:8 min SERVING SIZE: whole recipe |
|
Preparation Instructions: Season salmon with herbs of your choice. Broil for 8 minutes, or until flaky. Serve with berries. Enjoy for a simple quick meal.
Hummus Salad
|
Amount |
Ingredient |
|
C |
P |
F |
|
|
|
|
|
|
|
|
|
|
2/3 c |
Garbanzo beans (chickpeas) |
|
|
|
|
|
3 |
¼ oz |
Chicken breast |
|
|
|
|
|
1 |
¼ ea |
Garlic clove |
|
|
|
|
|
1 |
¼ Tbs |
Lemon juice |
|
|
|
|
|
|
5/8 tsp |
Lemon pepper |
|
|
|
|
|
1 |
¼ tsp |
Extra virgin olive oil |
|
|
|
|
|
|
1/3 c |
Red onions |
|
|
|
|
|
|
5/8 tsp |
Sesame seeds |
|
|
|
|
|
2 |
2/3 c |
Spinach |
|
|
|
|
|
1 |
¼ tsp |
Tahini |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
TOTAL GRAMS |
|
47.6 |
40.9 |
14.5 |
|
|
|
|
|
|
||
Calories: 485 |
Prep time: 15 min Cook time:10min |
SERVING SIZE: whole recipe |
|
Preparation Instructions: Drain garbanzos, reserving some of the liquid. Season chicken with lemon pepper and grill (I use a Foreman grill). Cut into strips. Cut onion into very thin rings. Tear spinach into
Copyright Mark Divine, 2012 - 2013
Chicken and Veggies
|
Amount |
Ingredient |
|
C |
P |
F |
|
|
|
|
|
|
|
|
|
1 |
¾ c |
Broccoli |
|
|
|
|
|
5 |
¼ oz |
Chicken breast |
|
|
|
|
|
1 |
¾ c |
Mushrooms |
|
|
|
|
|
2 |
½ tsp |
Extra virgin olive oil |
|
|
|
|
|
|
7/8 c |
Pineapple |
|
|
|
|
|
|
7/8 c |
Snow peas |
|
|
|
|
|
|
7/8 c |
Water chestnuts |
|
|
|
|
|
|
|
|
TOTAL GRAMS |
|
60 |
58.2 |
18.1 |
|
|
|
|
|
|
||
Calories: 636 |
Prep time: 10 min Cook time:15 min |
SERVING SIZE: whole recipe |
|
Preparation Instructions: In a medium frying pan, cook chicken in the olive oil until juices run clear. Add water chestnuts, pineapple, and veggies (sliced or chopped as desired) to the pan and cook until tender.
Simply Tuna and Fresh Fruit
|
Amount |
|
Ingredient |
C |
P |
F |
|
|
|
|
|
|
|
|
¼ c |
|
Blueberries |
|
|
|
|
½ ea |
|
Kiwi fruit |
|
|
|
|
½ ea |
|
Orange |
|
|
|
|
½ 6 oz can |
|
Albacore tuna in water |
|
|
|
|
|
|
TOTAL GRAMS |
18.1 |
19.4 |
4.9 |
Calories: 194 |
|
Prep time: 5 min SERVING SIZE: whole recipe |
|
|
|
|
|
|
|
|
Preparation Instructions: Drain off the water from tuna. Peel fruits and enjoy with the tuna.
Asparagus and Tuna
Amount Ingredient
2/3 c |
Asparagus |
1/3 c |
Avocados |
C
P
F
Copyright Mark Divine, 2012 - 2013
1c
1¼ Tbs
2 ¾ oz
Black beans, canned
Cashews
White tuna, canned
TOTAL GRAMS
47.2
37.6
15.9
Calories: 482 Prep time: 5 min Cook time:10 min SERVING SIZE: 2 cups
Preparation Instructions:
Cook asparagus as desired. Rinse canned black beans if necessary. Peel and smash avocado. Put all ingredients together and warm up in microwave and voila!
Grilled Cod Quinoa and Collards
Amount |
Ingredient |
|
C |
P |
F |
||
|
|
|
|
|
|
|
|
4 |
5/8 oz |
Atlantic cod |
|
|
|
|
|
|
14 oz |
Frozen collard greens |
|
|
|
|
|
1 |
½ Tbs |
Lemon juice |
|
|
|
|
|
3 |
½ tsp |
Extra virgin olive oil |
|
|
|
|
|
4 |
¾ Tbs |
Quinoa |
|
|
|
|
|
|
|
|
TOTAL GRAMS |
|
63.6 |
47.5 |
21.6 |
|
|
|
|
|
|
||
Calories: 639 |
Prep time: 5 min Cook time:10 min |
SERVING SIZE: whole recipe |
|
Preparation Instructions: Cook quinoa according to package directions. Season cod with herbs of choice and grill (I use a Foreman grill). Place olive oil in
You can substitute 7 cups of fresh chopped collards for the frozen. The values are the same. They cook down a lot.
Apricot Walnut Chicken and
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
|
|
2 |
½ Tbs |
Apricots, canned |
|
|
|
2 |
5/8 |
Asparagus |
|
|
|
|
|
|
|
|
|
Copyright Mark Divine, 2012 - 2013
1/3 c
6oz 3/8 lb 3/8 Tbs 5/8 med 1 Tbs
1 3/8 tsp
2 ½ Tbs
1 3/8 tsp 5/8 med 5/8 med 2 ¾ tsp 1 3/8
Snapped green beans
Blueberries
Chicken breast
Lemon juice
Lemons with peel
Walnuts
Extra virgin olive oil
Orange juice (not from concentrate) Dried parsley
Red bell pepper
Yellow bell pepper
Tarragon, dried
Zucchini
TOTAL GRAMS
55.9
65.5
18.8
Calories: 655 Prep time: 15 min Cook time:20min Temp: 325 SERVING SIZE: Whole recipe
Preparation Instructions: Crush walnuts and chop apricots into small cubes and mix together. Cut pocket in the chicken breast and stuff with apricot/walnut mixture. Set aside.
In a bowl, mix together the rind of the lemon and the juice from the same lemon. Add 1/2 the parsley (minced), 1/2 the tarragon and 1/2 of the olive oil. Add lemon mixture to hot frying pan along with the chicken breast. Cook for 5 minutes each side.
Heat oven to 325 degrees. Put small amount of water in roasting dish and then place the chicken breast on a grill above the water. Cook for a further 10 to 15 minutes until juices run clear.
Place
Scrambled Eggs and Fruit
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
6 ea |
Egg whites |
|
|
|
|
|
|
|
|
Copyright Mark Divine, 2012 - 2013
2ea
2½ lg
Whole eggs
Orange
TOTAL GRAMS
44
37.8
11.7
Calories: 432 Prep time: 5 min Cook time:10min SERVING SIZE: whole recipe
Preparation Instructions: Mix eggs and egg whites in a bowl, season to taste. In a nonstick skillet, cook eggs as desired. Peel and segment orange. Enjoy scrambled eggs with the orange on the side.
Dinner on a Stick
|
Amount |
Ingredient |
|
C |
P |
F |
|
|
|
|
|
|
|
|
|
|
5 oz |
Beef (round, eye of round) |
|
|
|
|
|
|
5 ea |
Mushrooms |
|
|
|
|
|
1 |
¼ Tbs |
Extra virgin olive oil |
|
|
|
|
|
1 |
¼ ea |
Onions |
|
|
|
|
|
|
1/8 tsp |
Black pepper |
|
|
|
|
|
1 |
¼ sm |
Green bell pepper |
|
|
|
|
|
|
1/8 tsp |
Sea salt |
|
|
|
|
|
|
5 ea |
Cherry tomatoes |
|
|
|
|
|
2 |
½ Tbs |
Cider vinegar |
|
|
|
|
|
1 |
¼ tsp |
Worcestershire sauce |
|
|
|
|
|
1 |
¼ sm |
Zucchini |
|
|
|
|
|
|
|
|
TOTAL GRAMS |
|
55.7 |
52.9 |
23.6 |
|
|
|
|
|
|
||
Calories: 647 |
Prep time: 20 min Cook time:15 min |
SERVING SIZE: whole recipe |
|
Preparation Instructions:
Cut beef into 1 to 1 1/2 inch cubes. Pierce with cooking fork or pound lightly with meat mallet to tenderize. Cut onion in quarters. Dice 1/4 of the onion and place in
Copyright Mark Divine, 2012 - 2013
Green Smoothie (double batch)
Amount |
|
Ingredient |
C |
P |
F |
|
|
|
|
|
|
|
|
|
2 Tbsp |
|
Dry roasted/raw almonds (no salt) |
|
|
|
|
1 c |
|
Orange juice (not concentrated) |
|
|
|
|
2 scoop* |
|
Protein powder * or the equiv. of 46g protein |
|
46g |
|
|
2 c |
|
Spinach |
|
|
|
|
2 c |
|
Strawberries (fresh/frozen) |
|
|
|
|
|
|
TOTAL GRAMS |
50.1 |
55.2 |
15.1 |
Calories: 557 |
|
Prep time: 5 min SERVING SIZE: 7/12 of recipe |
|
|
|
|
|
|
|
|
Preparation Instructions: Blend together for delicious green smoothie
Hard Boiled Egg, Canadian bacon and Fruit
Amount |
|
Ingredient |
C |
P |
F |
|
|
|
|
|
|
|
|
|
1 ¾ oz |
|
Canadian bacon |
|
|
|
|
1 ea |
|
Whole large egg |
|
|
|
|
1 ea |
|
Kiwi fruit |
|
|
|
|
1 6 oz cn |
|
Vegetable juice cocktail, canned |
|
|
|
|
|
|
TOTAL GRAMS |
20.7 |
14.8 |
8 |
Calories: 214 |
|
Prep time: 5 min SERVING SIZE: whole recipe |
|
|
|
|
|
|
|
|
Preparation Instructions: Have
Spicy Turkey Chili
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
3/8 tsp |
Dried basil |
|
|
|
¼16oz can Black beans
¼16 oz can Red kidney beans
5/8 tsp |
Chili powder |
Copyright Mark Divine, 2012 - 2013
¼sm 1/3 c
¼tsp
1/8 tsp
¼tsp
¼tsp 3/8 16oz can
3 oz
Garlic clove Onions Oregano Black pepper Sea salt Dried thyme Stewed tomatoes
Ground turkey
TOTAL GRAMS
51
38/4 17.5
Calories: 515 Prep time: 10 min Cook time:30 min SERVING SIZE: whole recipe
Preparation Instructions: Heat oil in large saucepan. Add garlic, minced and pressed. Sauté 30 seconds. Add chopped onion, and cook over medium to high heat until onion begins to brown. Add turkey. Cook about 5 minutes, stirring until turkey is no longer pink. Add salt, basil, chili powder, thyme, oregano, and black pepper. Stir well. Add tomatoes. Add beans, drained and rinsed. Simmer 10 to 15 minutes. Serve hot.
Copyright Mark Divine, 2012 - 2013
Tuna Steak with Sautéed Veggies
|
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
|
|
3 tsp |
Extra virgin olive oil |
|
|
|
|
¾ med |
Onion |
|
|
|
|
1 ½ med |
Orange |
|
|
|
|
¾ med |
Green bell pepper |
|
|
|
|
4 3/8 oz |
Fresh blue fin tuna |
|
|
|
|
3 med |
Zucchini |
|
|
|
|
|
TOTAL GRAMS |
62.6 |
54 |
21.5 |
|
|
|
|
|
|
Calories: 660 |
Prep time: 10 min Cook time:10 min SERVING SIZE: whole recipe |
|
Preparation Instructions: Wash the tuna steak and pat dry. Cook in the pan with half the olive oil.
Remove from the pan and set aside. Wash and chop all the veggies, add the remaining oil to the pan and sauté the vegetables until
Banana Snack
Amount |
Ingredient |
|
C |
P |
F |
|
|
|
|
|
|
|
|
|
1/3 c |
Bananas |
|
|
|
|
|
3 ea |
Egg white |
|
|
|
|
|
1 ea |
Egg yolk |
|
|
|
|
|
|
TOTAL GRAMS |
|
18.2 |
14 |
5.5 |
|
|
|
|
|
|
|
Calories: 178 |
Prep time: 5 min |
Cook time:20 min SERVING SIZE: whole recipe |
|
Preparation Instructions: Hard boil WHOLE eggs - cover with water, heat to start of boil, put on lid, turn heat down to low and simmer 18 minutes. Discard half of the egg yolks. Slice banana. Enjoy banana slices and
Copyright Mark Divine, 2012 - 2013
African Plantain, Vegetable and Grilled Chicken Salad
Amount |
Ingredient |
|
C |
P |
F |
|
|
|
|
|
|
|
|
|
5 ¼ oz |
Chicken breast |
|
|
|
|
|
5/8 Tbs |
Cilantro |
|
|
|
|
|
1/8 tsp |
Garlic powder |
|
|
|
|
|
1 Tbs |
Olive oil |
|
|
|
|
|
½ c |
Red onions |
|
|
|
|
|
1/8 tsp |
Black pepper |
|
|
|
|
|
1/8 tsp |
Sea salt |
|
|
|
|
|
1/8 tsp |
Paprika |
|
|
|
|
|
1 ¼ c |
Plantains |
|
|
|
|
|
2/3 c |
Spinach |
|
|
|
|
|
1/3 c |
Tomatoes |
|
|
|
|
|
5/8 Tbsp |
Balsamic vinegar |
|
|
|
|
|
|
TOTAL GRAMS |
|
65.1 |
50.9 |
20.1 |
|
|
|
|
|
|
|
Calories: 645 |
Prep time: 10 min |
Cook time:15min SERVING SIZE: 4 cups |
|
Preparation Instructions: To Prepare Plantains: Peel green plantains and cut into bite size pieces. Place pieces in a pot with enough water to cover them. Add salt and bring to boil over high heat on stove. Reduce heat and simmer on low for 10 to 15 minutes, or until plantains are soft. (Use a fork to test them). Drain and place in a large bowl. To Prepare Chicken: Wash and pat dry. Season with a little garlic powder and paprika and grill (I use a Foreman grill) until cooked through and juices run clear. Remove to plate or cutting board and cut into bite size pieces. Add to bowl. To Assemble salad: Slice onion into thin rings (I use a
Copyright Mark Divine, 2012 - 2013
Canadian Bacon Eggs and Fruit
Amount |
Ingredient |
|
C |
P |
F |
||
|
|
|
|
|
|
|
|
|
7/8 c |
Blackberries |
|
|
|
|
|
3 |
¼ oz |
Canadian bacon |
|
|
|
|
|
1 |
2/3 c |
Cherries |
|
|
|
|
|
|
3 ea |
Egg whites |
|
|
|
|
|
|
2 ea |
Whole large egg |
|
|
|
|
|
|
|
|
TOTAL GRAMS |
|
46.6 |
42.6 |
16.8 |
|
|
|
|
|
|
||
Calories: 509 Prep time: 10 min Cook time:15 min |
SERVING SIZE: whole recipe |
|
Preparation Instructions: Scramble eggs and cook with bacon in
Green and White eggs
|
Amount |
Ingredient |
|
C |
P |
F |
|
|
|
|
|
|
|
|
2 ¼ Tbs |
Avocados |
|
|
|
|
|
3 ea |
Egg whites |
|
|
|
|
|
1 ea |
Whole large egg |
|
|
|
|
|
¾ c |
Grapefruit sections, canned |
|
|
|
|
|
|
TOTAL GRAMS |
|
16.8 |
17.3 |
7.5 |
|
|
|
|
|
|
|
Calories: 204 |
Prep time: 5 min Cook time:15 min |
SERVING SIZE: whole recipe |
|
Preparation Instructions: BOIL EGGS for 5 minutes. (Discard yolks from eggs to be used as egg whites). Dice
Copyright Mark Divine, 2012 - 2013
Artichoke Spinach Frittata (triple batch)
Amount |
Ingredient |
C |
P |
F |
|||
|
|
|
|
|
|
|
|
4 |
½ oz |
Artichoke hearts |
|
|
|
|
|
|
3 c |
Blueberries |
|
|
|
|
|
1 |
½ c |
Egg substitute (or just whip up eggs with mostly whites… |
|
|
|
|
|
|
|
|
about a cup worth) |
|
|
|
|
4 |
½ oz |
Mushrooms |
|
|
|
|
|
1 |
½ oz |
Dry roasted almonds, no salt |
|
|
|
|
|
1 |
½ tsp |
Olive oil |
|
|
|
|
|
1 |
½ Tbs |
Shallots (dried or fresh) |
|
|
|
|
|
1 |
½ oz |
Spinach |
|
|
|
|
|
|
|
|
TOTAL GRAMS |
73.2 |
55.7 |
31.5 |
|
|
|
|
|
|
|||
Calories: 799 (makes 3 frittatas – 266 calories ea) Prep time: 5 min |
Cook time:15min SERVING |
||||||
SIZE: 2 ½ frittatas |
|
|
|
|
|||
Preparation Instructions: Preheat broiler. |
|
|
|
|
Prep veggies: Mince one shallot, chop mushrooms and artichoke hearts, spinach.
Spray
Transfer skillet to broiler, cook until the frittata puffs and turns golden, about 5 minutes.
Remove skillet from broiler, and slide frittata out onto plate. Cut into wedges. Serve with blueberries and almonds.
Note: Frittatas aren’t just for breakfast. I love them for a light and easy dinner after a long day.
Copyright Mark Divine, 2012 - 2013
Hummus n Eggs n Strawberries
|
Amount |
Ingredient |
|
C |
P |
|
F |
|
|
|
|
|
|
|
|
|
|
|
2 ea |
Egg whites |
|
|
|
|
|
|
|
4 Tbsp |
Hummus |
|
|
|
|
|
|
|
1 ½ c |
Strawberries |
|
|
|
|
|
|
|
|
TOTAL GRAMS |
|
21.5 |
13.6 |
|
6.9 |
|
|
|
|
|
|
|
|
||
Calories: 203 (makes 4 egg halves, 50 cal ea) Prep time: 5 min |
Cook time:15min |
SERVING SIZE: |
4 egg halves
Preparation Instructions: Hard boil 1 egg. Cool, slice in half and discard yolk. Place hummus in the egg white. Enjoy with strawberries.
If you boil up several eggs at the same time, you can cut down on the prep time for the next time you prepare this snack.
Michaels Meatballs
Amount |
Ingredient |
|
C |
P |
F |
||
|
|
|
|
|
|
|
|
1 |
½ lb |
Applesauce, unsweetened |
|
|
|
|
|
|
2 lb |
Ground beef, 80 to 90 % lean |
|
|
|
|
|
2 |
Tbsp |
Italian seasoning |
|
|
|
|
|
|
1 med |
Onion |
|
|
|
|
|
|
1 tsp |
Black pepper |
|
|
|
|
|
|
2 c |
Brown rice, long grain/aromatic |
|
|
|
|
|
|
1 tsp |
Sea salt |
|
|
|
|
|
1 |
½ lb |
Strawberries |
|
|
|
|
|
2 |
16oz cn |
Tomato sauce |
|
|
|
|
|
2 |
Tbsp |
Worcestershire sauce |
|
|
|
|
|
|
|
|
TOTAL GRAMS |
|
515.6 |
305.9 |
116.7 |
|
|
|
|
|
|
||
Calories: 4,336 (makes 6 meatballs – 723 calories ea) |
Prep time: 20 min Cook time:60min |
||||||
SERVING SIZE: 1 meatball |
|
|
|
|
Copyright Mark Divine, 2012 - 2013
Preparation Instructions:
Combine beef, chopped onion,1 cup of rice, salt, pepper and seasoning to make about 6 large meatballs. Place in 9x13 casserole dish. Pour tomato sauce, rest of rice and Worcestershire into dish. Bake covered with aluminum foil for 45 minutes at 350, then uncover and bake for 15 more min. Enjoy strawberries with applesauce for dessert.
Simply Eggs and Strawberries
Amount |
Ingredient |
|
C |
P |
F |
|
|
|
|
|
|
|
|
|
1 med |
Egg whites |
|
|
|
|
|
1 med |
Whole eggs |
|
|
|
|
|
2 c |
Strawberries |
|
|
|
|
|
|
TOTAL GRAMS |
|
19.9 |
9.9 |
5.5 |
|
|
|
|
|
|
|
Calories: 169 |
Prep time: 5 min Cook time:5min |
SERVING SIZE: whole recipe |
|
Preparation Instructions: Combine egg white and whole egg and prepare as desired. Enjoy strawberries on the side.
Chopped Tuna Salad – real simple
Amount |
Ingredient |
C |
P |
F |
|
|
|
|
|
2 oz |
Garbanzo beans (chickpeas) |
|
|
|
¼ c |
Snapped green beans |
|
|
|
½ oz |
Carrots |
|
|
|
¼ sm |
Fennel bulb |
|
|
|
¼ Tbsp |
Olive oil |
|
|
|
¼ sm |
Red onion |
|
|
|
1/8 tsp |
Black pepper |
|
|
|
1/8 tsp |
Sea salt |
|
|
|
2 ¼ Tbs |
Tomatoes |
|
|
|
1 ½ oz |
Albacore tuna in water |
|
|
|
3/8 tsp |
Red wine vinegar |
|
|
|
|
TOTAL GRAMS |
22.4 |
13.2 |
6.5 |
|
|
|
|
|
Calories: 200 Prep time: 30min SERVING SIZE: Whole recipe
Copyright Mark Divine, 2012 - 2013
Preparation Instructions: Mix thinly sliced onion and vinegar in a small bowl and cover. Set aside for 30 minutes, stirring halfway through. Combine diced fennel (about 1 cup), drained green beans, and diced carrots in large bowl. Drain chickpeas and add them to bowl with diced tomatoes and toss gently. Drain onion slices, reserving vinegar. Whisk reserved vinegar with oil. Add salt and pepper. Flake tuna, in large chunks in medium bowl. Toss tuna with onion slices and vinaigrette. Place vegetables in serving bowl and top with dressed tuna. Garnish with lemon wedge and or fresh parsley.
Copyright Mark Divine, 2012 - 2013
Notes:
Copyright Mark Divine, 2012 - 2013