Day 7 Sunday end of week 1

Saturday
Breakfast:
Spinach and Mushroom Omelet
Mix three egg whites/one yolk omelet. Add one teaspoon basil. Cook in non-stick pan until edges cooked. At same time add quarter cup spinach and quarter cup sliced mushrooms. Flip omelet. Serve with half cup fat-free cottage cheese in omelet and sliced peach.
Total ORAC points = 1,250

Snack:
Carrot sticks and two teaspoons natural peanut butter and sprinkled with cinnamon.
One cup green tea.
Total ORAC points = 6,000

Lunch:
Grilled Basil Turkey Burger with Broiled Brussels Sprouts
Broil one cup Brussels sprouts with two teaspoons olive oil. Grill four ounces white meat turkey burger seasoned with half teaspoon black pepper and half teaspoon basil.
Total ORAC points = 2,610

Snack:
Beet and carrot chips
Slice one medium beet and two large carrots. Place veggies on a baking sheet. Brush with two teaspoons olive oil and sprinkle with sea salt. Bake eight to 12 minutes at 350 degrees, or to desired crispness.
One cup green tea
Total ORAC points = 12,400

Dinner:
Sage-Roasted Pork with Sautéed Kale
Sauté two cups of kale with two teaspoons olive oil. Roast four ounces pork tenderloin. Season pork with two teaspoons fresh sage. Serve with third cup wild rice.
Total ORAC points = 4,140

Eight cups of lemon water with one ounce of lemon juice per cup
Total ORAC points = 3,200

Total ORAC points on Saturday: 29,600

((recipe))
Ingredients:
1 omega-3-enriched egg
1 tablespoon fat-free milk
1/8 teaspoon ground cinnamon
1 slice 100% whole wheat bread

Topping
Ingredients:
1/8 teaspoon ground cinnamon
1/4 teaspoon pure vanilla extract
1 teaspoon honey, divided
1/3 cup peeled and chopped pear
1 tablespoon chopped pecans




Instructions:
1. Coat nonstick skillet with canola oil cooking spray and place over medium heat.
2. Combine topping ingredients in small bowl and stir to coat.
3. Add mixture to skillet and cook, stirring, for three to five minutes or until lightly browned.
4. Remove from skillet and set aside.
5. Return skillet to heat and coat with canola oil cooking spray.
6. Beat egg, milk and cinnamon in shallow bowl and set aside.
7. Dip bread into reserved egg mixture with fork. Flip to coat both sides.
8. Place bread in skillet and cook one minute per side, or until lightly browned and egg is cooked.
9. Top with reserved topping and serve drizzled with remaining half teaspoon honey.

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Week 2 day 7 sunday last day

Sunday
Breakfast:
Cinnamon Peanut Butter Toast
Toast one slice of oat nut bread. Serve with one cup of fat-free milk. Spread two teaspoon peanut butter and half teaspoon cinnamon onto toast.
Total ORAC points = 4,400

Snack:
Combine two teaspoons olive oil with two tablespoons lemon juice and drizzle on top of one steamed artichoke.
One cup green tea
Total ORAC points = 11,600

Lunch:
Spinach Feta Salad with Lemon Dressing
Prepare spinach salad with three plum tomatoes and quarter cup red onions. Add four ounces firm tofu and one ounce reduced-fat feta cheese. Dress with two tablespoons lemon juice and salt and pepper to taste.
Total ORAC points = 3,900

Snack:
One Red Delicious apple with eight pecans
One cup green tea
Total ORAC points = 13,300

Dinner:
Sage-Crusted Chicken Tenders and Crispy Kale "Chips"
Total ORAC points = 4,400

Eight cups of lemon water with one ounce oz of lemon juice per cup
Total ORAC points = 3,200

Total ORAC points for Sunday: 40,800

((recipe))
Chicken Tenders
Ingredients:
1 egg white
1 tablespoon sesame seeds
1 tablespoon shelled, roasted sunflower seeds, finely chopped
3?4 teaspoon finely chopped sage
1?8 teaspoon freshly ground black pepper
2 boneless, skinless chicken tenders (two ounces each)
1 tablespoon spicy brown mustard
1 teaspoon honey



Kale "Chips"
Ingredients:
1 1?2 cups packed kale cut into 1 1?2-inch pieces
1 teaspoon minced garlic
1 teaspoon extra virgin olive oil
1?2 teaspoon sesame seeds

Instructions:
1. Preheat the oven to 400?F. Coat a baking sheet with canola oil cooking spray.
2. Place the egg white in a shallow bowl. Combine the sesame seeds, sunflower seeds, sage and black pepper in another small bowl.
3. Using a fork, dip the tenders in the egg white to coat both sides, then dip in the sesame seed mixture, coating both sides.
4. Transfer to one half of the baking sheet and mist the surface of the chicken with cooking spray.
5. Flip the tenders with the fork and mist the other side.
6. Combine the kale, garlic, oil and sesame seeds in a small bowl, tossing to coat. Season with salt and freshly ground black pepper. Transfer to the other half of the baking sheet. (Note: The kale does not need to be in a single layer.)
7. Bake 15 to 17 minutes, or until the chicken is cooked through and the kale is crisp and edges are browned.
8. Flip the tenders and toss the kale halfway through the cooking time.
9. Combine the mustard and honey in a small bowl and serve as a dipping sauce for the tenders.

Makes one serving.

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