O2X HUMAN PERFORMANCE PROGRAM
Recipes to Accompany Week 1 Meal Plan ●
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● Triple Berry Smoothie (1 serving) ½ cup blueberries ½ cup raspberries ½ cup strawberries ½ banana ½ cup high-fiber cereal ½ cup low-fat plain Greek yogurt 1 cup 1% or skim milk 1 scoop whey protein powder ½ cup ice cubes Blend until smoothie is formed ● Pomegranate-Glazed Turkey with Roasted Fennel (Serves 4) ●
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4 medium fennel bulbs, cored and thickly sliced 5 teaspoons canola oil, divided 1/2 teaspoon chopped fresh thyme, plus 1 sprig 1 teaspoon kosher salt, divided 3/4 teaspoon freshly ground pepper, divided 4 turkey cutlets, 1/4 inch thick (1 pound) 1 cup pomegranate juice 1/4 cup reduced-sodium chicken broth, or water 1 teaspoon cornstarch Preparation Preheat oven to 450°F. Toss fennel, 3 teaspoons oil, chopped thyme and 1/4 teaspoon
each salt and pepper in a medium bowl. Spread on a rimmed baking sheet. Roast,
stirring twice, until tender and golden, about 25 minutes. Meanwhile, sprinkle both sides of turkey with the remaining 3/4 teaspoon salt and 1/2
teaspoon pepper. Heat the remaining 2 teaspoons oil in a large skillet over medium-high
heat. Add turkey and cook until browned, 1 to 3 minutes per side. Transfer to a plate. Add pomegranate juice and thyme sprig to the pan; bring to a boil. Boil, stirring often,
until reduced to 1/4 cup, 6 to 10 minutes. Discard the thyme. Whisk together broth (or
1 O2X HUMAN PERFORMANCE PROGRAM
water) and cornstarch; add to the pan and cook, stirring constantly, until thickened,
about 15 seconds. Reduce heat to medium, return the turkey and juices to the pan, coat
with sauce, and cook for 1 minute. To serve, top roasted fennel with turkey and sauce. ●
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● Chicken Pizza with Roasted Veggies (serves 1) 1 large chicken breast ½ cup tomato sauce ¼ cup shredded part-skim mozzarella cheese 1 cup chopped vegetables (broccoli, mushrooms, eggplant, zucchini) 1 tsp. red pepper flakes Salt and pepper to taste Non-stick cooking spray Spray baking sheet with non-stick cooking spray Place chicken breast and vegetables on sheet Season with salt and pepper Spray vegetables with non-stick cooking spray Spoon tomato sauce on top of chicken Bake at 350 degrees for 20-25 min or until chicken is cooked through. When 5 minutes left, top chicken with cheese and let melt until finished cooking ● Zesty Shrimp & Black Bean Salad (4 servings) ●
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1/4 cup cider vinegar 3 tablespoons extra-virgin olive oil 1 tablespoon minced chipotle chile in adobo 1 teaspoon ground cumin 1/4 teaspoon salt 1 pound peeled and deveined cooked shrimp cut into 1/2-inch pieces 1 15-ounce can black beans, rinsed 1 cup quartered cherry tomatoes 1 large poblano pepper or bell pepper, chopped 1/4 cup chopped scallions 1/4 cup chopped fresh cilantro Preparation: Whisk vinegar, oil, chipotle, cumin and salt in a large bowl. Add shrimp,
beans, tomatoes, poblano (or bell pepper), scallions and cilantro; toss to coat. ● Tilapia with Tomato-Olive Sauce (serves 4) 2 O2X HUMAN PERFORMANCE PROGRAM
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1 1/4 pounds tilapia 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 2 tablespoons extra-virgin olive oil, divided 1 pint grape or cherry tomatoes, halved if large 1/4 cup dry white wine 3 cloves garlic, finely chopped 3 tablespoons olive tapenade Preparation Sprinkle tilapia with salt and pepper. Heat 1 tablespoon oil in a large nonstick skillet
over medium-high heat. Add the fish and cook (in two batches if necessary), turning
once halfway through, until golden brown and just opaque in the center, 4 to 6
minutes total. Transfer the fish to a serving platter; tent with foil to keep warm. Off the heat, add the remaining 1 tablespoon oil, tomatoes, wine and garlic to the
pan. Return to medium heat, cover and cook, stirring occasionally, until most of
tomatoes are broken down, 4 to 5 minutes. Stir in olive tapenade and cook for 1
minute more. Serve the fish with the sauce. Garlic Chicken (1 serving) ●
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1 large chicken breast ¼ cup whole wheat bread crumbs 1/8 cup 1% milk ¼ Garlic Clove 1 tsp Tabasco and lemon juice Preparation Combine all ingredients in a plastic bag. Toss chicken in bag and coat. Bake at 350
degrees for ~ 20 minutes. This material is intended to be general in nature and not to replace the advice of your personal health care
professionals.
© O2X HPP, LLC 2015
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