Always Hungry?

Supplemental Materials

Copyright © 2016 by David S. Ludwig, MD, PhD

1

MONDAY (Day 1)
Breakfast
Huevos Rancheros—fried Phase 1 Power Shake
eggs with Ranchero Sauce
and cheese; raspberries and
Greek yogurt
Prep: Assemble and pack
today’s snacks and lunch.
Snacks
Trail Mix
Lunch
Mozzarella, Tomato, and
Chickpea Salad with Lemon
Tahini Sauce
Snacks
Cold-Cut Lettuce Boat with
Creamy Dill Sauce
Dinner
Creamy Cauliflower Soup;
Herb-Roasted Chicken
Thighs; broccoli and car-
rots with Lemon Olive
Oil Dressing
Dessert:
fruit and dark chocolate
Prep: Assemble tomorrow’s
lunch using leftover chicken;
store leftover soup for
tomorrow’s dinner.
* This plan serves as a quick glance of the week to hang on the fridge. For details on how to put these meals together, see the first week of the Phase 1 Meal Plan (page 160)
TUESDAY (Day 2)
Breakfast
Prep: Assemble and pack
today’s snacks.
Snacks
Smoked Salmon Cucum-
ber Rounds
Lunch
Chicken Salad with
Grapes and Walnuts
Snacks
Basic Hummus with veg-
gie sticks
Dinner
Leftover Creamy
Cauliflower Soup; Steak or
Pan-Fried Tempeh Strips
and onions; Kale with
Lemon Tahini Sauce
Dessert:
raspberries and cream
Prep: Assemble
tomorrow’s lunch using
leftover steak or tempeh.
PHASE 1 WEEK 1 MENU AT-A-GLANCE*
WEDNESDAY (Day 3)
Breakfast
Black Bean Tofu Hash with
cheese, sour cream, and
avocado
Prep: Assemble and pack
today’s snacks; store left-
over Hash for tonight’s prep.
Snacks
Cold-Cut Lettuce Boats with Apple with peanut butter
Lemon Tahini Sauce
Lunch
Steak Salad with Blue
Cheese Dressing; tangerine
Snacks
Trail Mix
Dinner
Broiled Fish with Garlic and
Lemon; sautéed kale with
Creamy Dill Sauce; salad
with dressing of your choice
Dessert:
Poached Seasonal Fruit with
Chocolate Sauce
Prep: Assemble tomorrow’s
lunch using leftover Hash;
store leftover Chocolate
Sauce for Day 7 Dinner.
THURSDAY (Day 4)
Breakfast
Spinach Omelet;
fruit and Greek yogurt
Prep: Assemble and pack
today’s snacks.
Snacks
Lunch
Taco Salad with leftover Black
Bean Tofu Hash, lettuce,
tomato, salsa, cheese, and
Creamy Lime-Cilantro Dressing
Snacks
Spicy Pumpkin Seeds
Dinner
Eggplant Parmesan; salad
with dressing of your choice
Dessert:
raspberries
Prep: Pack leftovers for
tomorrow’s lunch; Make
Coconut Cashew Clusters for
tomorrow’s dessert.
FRIDAY (Day 5)
Breakfast
Smoked salmon with cheese,
sliced cucumbers, tomatoes,
and Creamy Dill Sauce;
blueberries
Prep: Assemble and pack
today’s snacks.
Snacks
Cold-Cut Lettuce Boats with
sauce of your choice
Lunch
Leftover Eggplant Parmesan;
raspberries
Snacks
Basic Hummus with veggie
sticks
Dinner
Chicken or Tofu Stir-Fry
Dessert:
Coconut Cashew Clusters
(made last night)
Prep: Assemble tomorrow’s
lunch using leftover stir-fry.
SATURDAY (Day 6)
Breakfast
Grain-Free Waffles or Pan-
cakes with Fruit Sauce and
Whipped Cream; turkey
bacon
Prep: Assemble and pack
today’s snacks; store left-
overs for Day 8 (Monday)
Breakfast.
Snacks
Cheesy Pinto Bean Dip
Lunch
Leftover Chicken or Tofu
Stir-Fry Lettuce Wrap with
peanuts, shredded carrots
and Ginger Soy-Vinaigrette;
tangerine
Snacks
Cucumber Boats with Turkey
and Feta
Dinner
Shepherd’s Pie; snap peas
or snow peas; Creamy Dill
Sauce
Dessert:
dark chocolate
Prep: Pack leftovers for
tomorrow’s lunch; freeze any lunch using leftover curry.
additional leftover portions.
SUNDAY (Day 7)
Breakfast
Dr. Ludwig’s Favorite
Frittata; fruit and yogurt
Prep: Assemble and pack
today’s snacks; store
leftover frittata for Day 9
Breakfast.
Snacks
Trail Mix
Lunch
Leftover Shepherd’s Pie;
snap peas or snow peas;
dressing of your choice
Snacks
Apple with cheese
Dinner
Coconut Curry Shrimp or
Tofu
Dessert:
strawberries with Chocolate
Sauce
Prep: Assemble tomorrow’s

MONDAY (Day 8)
Breakfast
Leftover Grain-Free Waffles
or Pancakes with Fruit Sauce
and Whipped Cream (from
Day 6); turkey bacon
Prep: Assemble and pack
today’s snacks.
Snacks
Herbed- Roasted Parmesan
Chickpeas
Lunch
Leftover Coconut Curry
Shrimp or Tofu (from Day 7)
Lettuce Wrap
Snacks
1 ounce dark chocolate
Dinner
Chipotle Mayonnaise Baked
Fish; kale and carrot with
Lemon Olive Oil Dressing
Dessert:
blueberries and coconut milk Dessert:
berries
Prep: Assemble tomorrow’s
lunch using Salmon or
Tofu Salad
(made on Day 7 Prep Day).
* This plan serves as a quick glance of the week to hang on the fridge. For details on how to put these meals together, see the second week of the Phase 1 Meal Plan (page 168)
TUESDAY (Day 9)
Breakfast
Leftover Dr. Ludwig’s
Favorite Frittata (from Day
7); fruit and yogurt
Prep: Assemble and pack
today’s snacks.
Snacks
Spicy Pumpkin Seeds
Lunch
Salmon or Tofu Salad Let-
tuce Wrap, apple
Snacks
Cheesy Pinto Bean Dip
Dinner
Mediterranean Chicken or
Tofu; tomato, cucumber,
and fresh basil salad with
Mustard Vinaigrette
Prep: Pack leftover Medi-
terranean Chicken or Tofu
for tomorrow’s lunch.
PHASE 1 WEEK 2 MENU AT-A-GLANCE*
WEDNESDAY (Day 10)
Breakfast
Phase 1 Power Shake
Prep: Assemble and pack
today’s snacks.
Snacks
Trail Mix
Lunch
Leftover Mediterranean
Chicken or Tofu;
dark chocolate
Snacks
Apple with peanut butter
Dinner
Carrot Ginger Soup with
coconut milk; Beef or Tem-
peh Cabbage Casserole;
kale with dressing of your
choice
Dessert:
roasted pecans
Prep: Pack leftover cas-
serole with a salad for
tomorrow’s lunch; store
leftover soup for tomor-
row’s dinner.
THURSDAY (Day 11) FRIDAY (Day 12) SATURDAY (Day 13) SUNDAY (Day 14)
Breakfast Breakfast Breakfast Breakfast
Black Bean Tofu Hash with Huevos Rancheros—fried Grain-Free Waffles or Pancakes Phase 1 Power Shake
cheese, sour cream, and eggs with Ranchero Sauce with Fruit Sauce and Whipped
avocado and cheese; raspberries Cream; turkey bacon
and Greek yogurt
Prep: Assemble and pack Prep: Assemble and pack Prep: Assemble and pack today’s Prep: Assemble and pack
today’s snacks. today’s snacks. snacks; freeze reserved waffles for today’s snacks.
Phase 2, Day 6; store reserved tur-
key bacon for tomorrow’s prep.
Snacks Snacks Snacks Snacks
Cucumber Boats with Tur- 1 ounce chocolate Cold Cut Lettuce Boats with dressing Apple with peanut butter
key and Feta of your choice
Lunch Lunch Lunch Lunch
Leftover Beef or Tempeh Salmon, Arugula, and Leftover Thai Peanut Tempeh Let- 5-Layer Ranchero Chicken
Cabbage Casserole; salad Orange Salad with Ginger tuce Wrap with sprouts, peanuts Bake
with Mustard Vinaigrette Soy Vinaigrette and lime
Snacks Snacks Snacks Snacks
Herb-Roasted Chickpeas Edamame Apple with cheese Snack of your choice
Dinner Dinner Dinner Dinner
Leftover Carrot-ginger Thai Peanut Tempeh; Creamy Cauliflower Soup; Ran- Melt-in-Your Mouth Lamb
Soup with coconut milk; cucumber with lemon chero Chicken; broccoli with dress- Shanks; Sautéed Greens
broiled salmon; Garlic Dessert: ing of your choice with Garlic; crudités with
Herb Zucchini Rounds Dessert: dressing of your choice
spiced chai with soy milk
Dessert: Dessert:
or whole milk dark chocolate
fruit and dark chocolate berries
Prep: Assemble Prep: Assemble Prep: Assemble tomorrow’s lunch Prep: Assemble tomorrow’s
tomorrow’s lunch using tomorrow’s lunch using using leftover Ranchero Chicken. lunch using reserved turkey
leftover salmon. leftover Thai Peanut bacon (from yesterday’s
Tempeh. breakfast) and boiled egg
(from tonight’s dinner prep);
store sweet potato (from
tonight’s dinner prep) for
tomorrow’s dinner.

MONDAY (Day 1) TUESDAY (Day 2)
Breakfast Breakfast
Strawberry Fig Yogurt with Black Bean Tofu Hash with
Nuts and honey leftover Ranchero Sauce,
cheese, and guacamole;
fruit
Prep: Assemble and pack Prep: Assemble and pack
today’s snacks. today’s snacks.
Snacks Snacks
PHASE 2 MENU AT-A-GLANCE*
WEDNESDAY (Day 3) THURSDAY (Day 4) FRIDAY (Day 5) SATURDAY (Day 6) SUNDAY (Day 7)
Breakfast Breakfast Breakfast Breakfast Breakfast
Overnight Steel-Cut Oats Peanut Butter Banana Power Scrambled eggs with spinach, Grain-free Waffles or Pancakes Dr. Ludwig’s Favorite Frittata;
with nuts and blueberries; Shake tomato, quinoa, and cheese; with Fruit Sauce (from Phase 1, black beans and sour cream;
scrambled eggs fruit and yogurt with honey Day 13) and Whipped Cream; fruit and yogurt
turkey bacon
Prep: Assemble and pack Prep: Assemble and pack Prep: Assemble and pack Prep: Assemble and pack Prep: Assemble and pack
today’s snacks. today’s snacks. today’s snacks. today’s snacks today’s snacks.
Optional: Cook Brown Rice for
tonight’s dinner.
Snacks Snacks Snacks Snacks Snacks

Lunch Lunch Lunch Lunch Lunch Lunch Lunch

Cobb Salad (using leftover
egg from last night’s prep
and turkey bacon from Satur-
day breakfast); fruit
Snacks
Shrimp over Cracked Wheat Leftover Marinara Primavera Red Lentil Soup (from Day
Salad with quinoa 1 Prep); Mexican Shredded
Chicken and Corn Salad
with Chipotle Mayonnaise or
Creamy Lime-Cilantro Dressing
Snacks Snacks Snacks
Leftover Broiled Salmon;
leftover Quinoa Salad with
Pecans and Cranberries;
leftover steamed butternut
squash; fruit
Snacks
Leftover Chicken or Tofu Stir-Fry Leftover Beef (or Tofu), Bean,
Lettuce Wrap with Ginger-Soy and Barley Stew over spin-
Vinaigrette; tangerine ach; peanuts and chocolate
Snacks Snacks

Dinner Dinner Dinner Dinner Dinner Dinner Dinner

Leftover Melt-in-Your-Mouth Marinara Primavera with Mexican Shredded Chicken; Broiled Salmon; Quinoa Salad Chicken or Tofu Stir-Fry with Beef (or Tofu), Bean, and Barley Honey Balsamic Marinated
Lamb Shanks (from last quinoa Soft Millet-Corn Polenta; kale with Pecans and Cranberries; brown rice Stew Fish; Roasted Sweet Pota-
night); Roasted Whole Sweet Dessert: with Creamy Lime-Cilantro Steamed Butternut Squash Dessert: Dessert: toes; Kale With Carrots and
Potato (from last night prep); Dressing Dessert: Currants
Chai with soy milk or whole Coconut Cashew Clusters Pear Strawberry Crisp
asparagus Dessert: Dessert:
milk and honey Poached Seasonal (made last night)
Dessert: strawberries, yogurt and Fruit—pear Poached Seasonal Fruit with
pear honey Chocolate Sauce
Prep: Make tomorrow’s lunch Prep: Pack leftover Mari- Prep: Assemble tomorrow’s Prep: Pack leftovers for Prep: Assemble tomorrow’s Prep: Pack leftovers for tomor- Prep: Assemble tomorrow’s
and Red Lentil Soup for Day nara Primavera and quinoa lunch using leftover Mexican tomorrow’s lunch; make lunch using leftover stir-fry. row’s lunch. lunch; store leftover sweet
4 lunch; freeze additional for tomorrow’s lunch; Shredded Chicken; freeze Coconut Cashew Clusters for potato for future meal.
portions. store leftover quinoa for additional leftover portions of tomorrow’s dessert; soak 1
Day 4 Dinner and Day 5 chicken for future meals. cup brown rice.
breakfast; cook Overnight
Steel-Cut Oats.

* This plan serves as a quick glance of the week to hang on the fridge. For details on how to put these meals together, see the Phase 2 Meal Plan (page 192).