USE THE DINNER SPINNER

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Drawing a blank on what to make for dinner? Follow this no-fail formula: a
protein (¼ of your plate), a veggie (½ of your plate), and a grain (¼ of your
plate). Then mix and match to build a healthy, quick, delicious meal.

You can use your favourite proteins from the 21-Day Plan, plus an easy-to-
cook carb and a veggie. For example:

Cook    up  quinoa-crusted  salmon  with    some    wholewheat  couscous    and a

side    of  stewed  cherry  tomatoes.

Serve    balsamic    chicken     over    a   half    cauliflower     “rice,”     half    quinoa

mixture.

Ladle   spiced  lentils over    sautéed spinach;    serve   with    a   side    of  roasted

sweet   potatoes.

Have    the Asian   tofu    steak   with    a   simple  veggie  stir-fry    and a   scoop   of

millet.

Or you can configure a restaurant order into its healthiest self:

Order    Chinese     chicken     and     broccoli    plus    extra   steamed     veggies     and

brown   rice.

Pair    wholewheat  spaghetti   and meatballs   with    a   big side    salad.

Have    salmon-and-avocado  sushi   rolls   made    with    brown   rice,   then    add a

side    of  edamame.