fats and, 51–52
ideal, 36–40, 84
powder, 38
in 21-Day Plan, 170
weight loss and, 84
pulses, 85
pumpkin, 162
pumpkin seeds, 126 , 241 , 306
quercetin, 102
Quick Chicken Fried Rice, 225 , 225
Quick Tuna Puttanesca, 234
Quick Wholewheat Pasta with Broccoli Sauce, 226 , 226
quinoa, 198 , 308
Lemony Quinoa, 256
Mustard and Quinoa–Crusted Salmon with Cauliflower Rice, 210
Not-Fried Chicken with Buttermilk Coleslaw, 322
Quinoa Breakfast Porridge, 297
Rocket-Quinoa Salad, 285
Salad in a Jar, 190 , 198
Spiced Lentils with Roasted Green Beans and Quinoa, 207
Spicy Prawn and Quinoa Bowl, 208 , 208
radishes, 172
Rainbow Salad with Mixed Greens, Chicken, and Buttermilk Dressing, 194 , 195
raspberries, 155
recipes, 183–241
red chilli flakes, 298
refrigerator, 58–60
restaurants, 243–44, 249 , 250
chain and fast-food, 274–75
Chinese, 59 , 258
coffee shops, 271
doggie bags from, 65
Italian, 261
juice and smoothie bars, 270
Mexican, 262
salad bars, 263