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AH MEAL PLANNING CLASS
YOUR SESSION DETAILS
DATE: MONDAY JUNE 21
TIME: 7:00 - 8:30 PM EST
MEETING ID: 924 0866 8034
PASSCODE: 270895
DIRECT ZOOM LINK
https://zoom.us/j/92408668034?pwd=dWdHOC9NZHVxRURLVnc1L3lCRTJZZz09
WHAT YOU CAN EXPECT
This class is perfect for those who would like to learn how to prepare AH recipes quickly
and easily. Your booklet contains a Quick and Easy Meal Builder, a list of "fast-tracked"
AH and AD recipes, an infographic of Quick and Easy Kitchen Hacks, and a One-Week
Quick and Easy meal plan. During the Zoom class, you will have the opportunity to
speak with Chef Kenzie Osborne to answer your questions about preparing meals
quickly, maximizing flavor in a flash, and balancing AH ratios without the kitchen hassle.
ABOUT YOUR COACH
Group facilitator Kenzie Osborne is a chef, recipe developer, and health and wellness
blogger. She graduated top of her class with a degree in Culinary Nutrition and
specializes in adapting recipes to suit various dietary needs. Since 2019, Kenzie has
been working with Chef Dawn Ludwig developing recipes and meal plans for the AH
Solution. Additionally, she has worked with Canadian olympic athletes to develop
recipes that are both delicious and easy to incorporate into busy lifestyles. She is
always excited to develop new recipes to help others accomplish their AH goals and live
a happy, healthy, and Always Delicious lifestyle.Always Hungry? Solution Quick and Easy Meal Plan and Tips
Published by Passion for Food, LLC Brookline, MA 02446
www.DrDavidLudwig.com
© 2020 David Ludwig, MD, PhD and Dawn Ludwig
All rights reserved. No portion of this book may be reproduced in any form without
permission from the publisher, except as permitted by U.S. copyright law. For
permissions contact:
chefdawn@alwayshungrybook.com
This guide has not been evaluated by the food and drug administration (FDA) or any other
regulatory agency and is intended for informational purposes only. The information provided is
not a substitute for professional medical advice, diagnosis or treatment. Any application of the
material provided here, or in the class associated with this document, is done at the reader's
discretion and is his/her/their sole responsibility.
©2020 David Ludwig, MD, PhD, and Dawn Ludwig. All rights reserved.One - W e e k Me a l Pla n
Quick and Easy One-Week Plan: At-A-Glance Menu
MONDAY (DAY 1) TUESDAY (DAY 2) WEDNESDAY (DAY 3) THURSDAY (DAY 4) FRIDAY (DAY 5) SATURDAY (DAY 6) SUNDAY (DAY 7)
BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
Grain-Free Huevos Rancheros (AH Cottage cheese with Orange Dreamsicle Yogurt with Coconut Quick peanut butter Cherry Chocolate Power
Waffles/Pancakes with page 160, day 1). berries and nuts/seeds. Shake or AH/AD Shake Cashew Cluster, berries berry shake. Shake
yogurt, berries, and eggs. of your choice and nut butter.
Prep: Prepare tuna salad for Prep: Marinate the Prep: Put Chicken or
lunch, if not already Ranchero Chicken for Turkey Soup on a Budget
prepared on Prep Day. dinner. in a slow cooker for
dinner. Add beans and oil
as per meal plan.
LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH
Canned tuna or salmon with Prep-Day Chicken with Lettuce wraps with Salad with eggs, deli Black Bean Tofu Hash Smoked Salmon Ranchero Chicken Salad
mayonnaise and vegetable salad, cheese, oil, lemon leftover Thai Peanut meat, apple, nuts/seeds, egg cups with sour Open-Faced Sandwich - prepared with black
crudités. Side of berries with juice, fresh herbs, and an Shrimp or Chicken and and dressing. cream, steamed or on a Grain-Free Waffle beans, cheddar cheese,
nuts/seeds. apple. Or, use Chicken a squeeze of lime. Use AH Cobb Salad for roasted vegetables and or a few Grain-Free guacamole, sour cream,
Salad with Grapes and more detailed recipe. 1 Chocolate Mint Power Pancakes with cream and leafy greens.
Walnuts for a more Ball. cheese, red onion, Dessert: Dark Chocolate.
detailed recipe. capers, lettuce, and a
side of berries.
DINNER DINNER DINNER DINNER DINNER DINNER DINNER
Prep-Day Chicken with Thai Peanut Shrimp or Beef Meatballs with Black Bean Tofu Hash Beef Meatballs with Ranchero Chicken, Fish Chicken or Turkey Soup
green vegetables, and Chicken, served with leafy Marinara Cream with avocado, cottage plain marinara sauce, or Tofu with Mashed On-a-Budget with beans,
beans. Dessert: Coconut greens of choice. Dessert: Sauce. Served over cheese, and Fresh Salsa. steamed green Fauxtatoes, olive oil, olive oil, and garnished
Cashew Cluster. Berries. zucchini noodles with Dessert: Chocolate Mint vegetables tossed in oil, and a side of steamed with hemp seeds OR
sliced cucumbers and Power Ball. and Mashed greens tossed in AH/AD feta cheese.
lemon. Fauxtatoes. Dessert: dressing of choice.
Dark chocolate. Dessert: Berries.
Prep: Pack tomorrow’s lunch Prep: Pack tomorrow’s Prep: Pack tomorrow’s Prep: Pack tomorrow’s Prep: Pack tomorrow’s Prep: Pack tomorrow’s Prep: Store (or freeze
-- Leftover Prep-Day lunch -- Leftover Thai lunch -- Salad lunch -- Mix Black Bean lunch -- Mix together lunch -- Mix together leftover soup for next
Chicken with leafy greens, Peanut Shrimp or prepared with leafy Tofu Hash with eggs. cream cheese, diced one portion of Ranchero week.
non-starchy vegetables, Chicken Lettuce Wraps. greens, non-starchy Bake as mini quiches. onion and capers. This Chicken with black
cheese, oil, lemon juice, vegetables, deli meat, Steam OR roast will be served over a beans, cheddar cheese,
herbs, and an apple. eggs, apple, non-starchy vegetables. Grain-Free Waffle or a guacamole, and sour
nuts/seeds, and Serve with 1 Chocolate few Grain-Free cream. Serve on a bed
dressing. Mint Power Ball. Pancakes, topped with of leafy greens with a
smoked salmon and side of dark chocolate.
shredded lettuce. Serve
with a side of
blueberries.
©2020 David Ludwig, MD, PhD, and Dawn Ludwig. All rights reserved.Phase 1: One-Week Quick and Easy Meal Plan (Designed to Serve 2 People)
Sauces
1) Thai Peanut Sauce Always Hungry? pg. 262 for Day 2 dinner and Day 3 lunch
2) Ranchero Sauce Always Hungry? pg. 272 for Day 2 breakfast, Day 6 Dinner, and Day 7 Lunch.
3) Salad Dressing CHOOSE 1 or 2 to make and use for salads and greens throughout the week:
See Always Delicious pp. 283 - 307 Or Always Hungry? pp. 259 - 273
Optional Sauces: Prepare OR Buy Pre-made
1) Fresh Salsa Always Delicious pg. 302 or store-bought (sugar-free)
2) Basic Hummus Always Hungry? pg. 290 or store-bought
3) Basic Mayo (double batch) Always Hungry? pg. 259 OR Lemon Aioli Always Delicious pg. 298 or store-bought Mayo.
Snacks / Desserts / Roasted Nuts & Seeds
1) Coconut Cashew Clusters Always Hungry? pg. 284 - QUICKER PREP TIP: Melt Chocolate in the microwave.
2) Chocolate Mint Power Balls Always Delicious pg. 279. QUICKER PREP TIP: Make in silicone ice trays instead of
food processor. Use nut butter OR soaked cashews blended into a cream in place of raw cashews (Soak
cashews overnight and strain off liquid or boil for 20 minutes and strain, then blend). Melt chocolate, and mix with
protein powder and soaked/blended cashews OR nut butter. Pour into silicone ice cube trays and refrigerate until
set.
3) Prep snacks of your choice to use throughout the week, or write down a list of snacks to keep around.
Ingredients to Prep (Proteins, Grains, Soups, etc. to use throughout the week)
1) Grain-Free Waffles Always Hungry? pg. 223 - Omit vanilla so that they can be used for sweet breakfast or savory
lunch sandwiches. Omit Fruit Sauce and Whipped Cream.
2) Canned Tuna or Salmon with Mayo - For two people: use two 5oz/120g cans of tuna or salmon (canned in oil,
drained) mixed with ¼ cup of Basic Mayo or Lemon Aioli (from Prep Day), and chopped pickles, onions, celery,
and shredded carrots. Alternatively, serve the tuna/salmon and mayo/aioli with 3 cups vegetable crudités on the
side. Serve for Day 1 lunch. (for an alternative recipe, see Salmon Salad - Always Hungry? pg. 254 - pair with
berries and almonds as per Day 1 Lunch instructions).
3) Boiled Eggs Make at least 2 per person for Day 4 Lunch. Optional: Prepare 2 additional eggs/person to pair with
Waffles on day 1 breakfast and additional eggs for snacks/salads throughout the week.
OPTIONAL Ingredients or Recipes to Buy or Prep (For less prep later in the week)
1) Buy a Rotisserie Chicken or Make a 4-serving recipe of chicken to use for Day 1 dinner and Day 2 lunch.
CHOOSE from higher-fat chicken cuts like thighs or drumsticks: Always Delicious: Easy Dijon Chicken - pg. 128,
On-a-Budget Marinated Chicken - pg.116, Shredded Chicken - pg. 110 or Always Hungry? Herb-Roasted
Chicken Thighs - pg. 241, Mexican Shredded Chicken - pg. 242
2) Chickpea Breadcrumbs Always Delicious - pg. 196 to use in Meatballs on Day 4 OR QUICKER PREP TIP: skip this
prep and use chickpea flour instead of chickpea breadcrumbs (see details below)
3) Beef, Bison, or Turkey Meatballs Always Delicious pg. 149 - QUICKER PREP TIP: Use ¾ teaspoon salt in place of
All-Purpose Seasoned Salt and Worcestershire. Use ¼ cup chickpea flour in place of Chickpea Breadcrumbs.
TIP: Prepare by baking in mini muffin tins at 350°F for 15-20 minutes (or until cooked through). Remove from
oven, let cool to room temperature, and store in an air-tight container or zip-top bag in the freezer for Day 3 and
Day 5 dinner. Optional: Prepare a double batch of meatballs for snacks or to freeze for future meals.
Weekly “Big Why” Reminder or Inspiring Affirmation:
©2020 David Ludwig, MD, PhD, and Dawn Ludwig. All rights reserved.Phase 1: One-Week Quick and Easy Meal Plan (Designed to Serve 2 People)
Monday (Day 1)
Breakfast
Grain-Free Waffles or Pancakes // Always Hungry? Pg. 223 (omit fruit sauce and whipped cream)
For each person: Serve the waffle or pancakes topped with ¼ cup plain whole-milk Greek yogurt and ½ cup blueberries
OR 1 cup strawberries, and a side of 2 eggs.
Protein: 23% Fat: 54% Carbohydrate: 23% Calories: 530
Optional Prep: Prepare tuna salad for lunch if you didn’t already make it on Prep Day.
Snack
Lunch
Canned Tuna or Salmon with Vegetable Crudités // Recipe Below
Serve tuna salad from Prep Day. For each person: 1 can (120g/5oz) of tuna or salmon (canned in oil, drained) mixed
with 2 tablespoons Basic Mayo or Lemon Aioli (from Prep Day), and chopped pickles, onions, celery, and shredded
carrots. Alternatively, serve with 3 cups vegetable crudités on the side. For dessert, enjoy 1 cup berries mixed with 2
tablespoons chopped nuts/seeds of choice.
Optional: Serve with a few lettuce leaves to use as lettuce wraps.
Protein: 28% Fat: 47% Carbohydrate: 25% Calories: 680
Snack
Dinner
Prep-Day Chicken Quick Dinner // Recipe Below (see chicken options on the Prep Day Notes)
For two people: Reheat 2 servings of chicken from Prep Day in a skillet with 2 teaspoons olive oil and optional cooking
juice from the chicken. Add 2 cups broccoli or green vegetables of choice (can be frozen and rinsed to thaw for easier
preparation) and 1 cup white beans (cooked or canned and drained). Cook covered until chicken is heated through and
broccoli is tender. For dessert, serve each person 1 Coconut Cashew Cluster (from Prep Day).
OVEN OPTION: Mix together 2 cups broccoli, 1 cup white beans and 2 teaspoons olive oil. Arrange in a single layer on
a roasting pan. Place uncooked chicken on top. Roast at 425°F for about 20 minutes, or until the internal temperature of
the chicken reaches 165°F. If chicken is already cooked, roast the vegetables for 10 minutes, then add the cooked
chicken on top for the remaining 10 minutes to heat through. For dessert, serve each person 1 Coconut Cashew
Cluster (from Prep Day).
Additional Prep: Chop lettuce and non-starchy vegetables for tomorrow’s lunch salads.
Protein: 25% Fat: 53% Carbohydrate: 22% Calories: 720
Prep: Pack tomorrow’s lunch -- For each person: Toss together one serving (about 4 to 6 ounces) of Prep-Day Chicken
(leftover from dinner or from Prep Day) with salad greens, non-starchy vegetables, 1 ounce cheese (recommended:
cheddar cheese), 1 teaspoon olive oil, a squeeze of lemon, fresh herbs of choice, and 1 apple (mixed into salad or
served on the side).
©2020 David Ludwig, MD, PhD, and Dawn Ludwig. All rights reserved.Phase 1: One-Week Quick and Easy Meal Plan (Designed to Serve 2 People)
Tuesday (Day 2)
Breakfast
Huevos Rancheros // Always Hungry? pg. 160 (Day 1 Breakfast)
For each person: Fry 2 eggs plus 1 egg white in 1 teaspoon olive oil. Top with ½ cup Ranchero Sauce (from Prep Day,
Always Hungry? page 272), and 2 tablespoons shredded cheddar cheese. Serve with 1 cup raspberries and ½ cup
plain whole-milk Greek yogurt.
Protein: 25% Fat: 53% Carbohydrate: 22% Calories 534
Snack
Lunch
Prep-Day Chicken Salad // Recipe Below (if using the Chicken Salad with Grapes and Walnuts, see Always
Hungry? pg. 252)
For each person: Serve Prep-Day Chicken (leftover from last night’s dinner or from Prep Day) with 1 cup lettuce, 1 cup
non-starchy vegetables, 1 ounce cheese (recommended: cheddar cheese), 1 teaspoon olive oil, a squeeze of lemon,
fresh herbs of choice, and 1 apple (mixed into salad or served on the side).
For a more detailed recipe see Chicken Salad with Grapes and Walnuts (QUICKER PREP: to avoid chopping all of
the grapes, serve them whole rather than halved OR substitute the grapes with two medium apples, chopped).
Protein: 25% Fat: 54% Carbohydrate: 21% Calories: 630
Snack
Dinner
Thai Peanut Tempeh, Shrimp, or Chicken // Always Hungry? pg. 258
QUICKER PREP TIP: Use 4 cups of frozen Asian vegetables in place of onion, carrot, kale, and sprouts.
Serve Thai Peanut Tempeh, Shrimp, or Chicken on a bed of spinach or leafy greens of choice. For dessert, serve
each person ½ cup blueberries or 1 cup strawberries.
Protein: 21% Fat: 51% Carbohydrate: 28% Calories: 700
Prep: Pack leftovers in a container with lettuce leaves and lime wedges on the side. Serve as Lettuce Wraps for
tomorrow’s lunch. For more on Lettuce Wraps, see Always Hungry? pg 154.
©2020 David Ludwig, MD, PhD, and Dawn Ludwig. All rights reserved.Phase 1: One-Week Quick and Easy Meal Plan (Designed to Serve 2 People)
Wednesday (Day 3)
Breakfast
Cottage Cheese Parfait // Recipe Below
For each person: 1 cup 4% cottage cheese topped with 1 cup berries and 2 tablespoons nut/seed butter OR 2 to 3
tablespoons nuts/seeds.
Protein: 25% Fat: 47% Carbohydrate: 28% Calories: 500
Snack
Lunch
Leftover Thai Peanut Shrimp or Chicken Lettuce Wraps // Leftovers
Serve leftover Thai Peanut Tempeh, Shrimp or Chicken in lettuce wraps with an optional squeeze of lime. For more
on Lettuce Wraps, see Always Hungry? pg 154.
Protein: 22% Fat: 54% Carbohydrate: 24% Calories: 660
Snack
Dinner
Beef, Bison, or Turkey Meatballs with Marinara Cream Sauce // Always Delicious pg. 149
For two people: Make Marinara Cream Sauce by blending together ⅔ cup white beans, ¼ cup heavy cream (or ½ cup
canned coconut milk) and 1 cup marinara sauce. Add vegetable stock or water to achieve desired consistency. Season
with salt and pepper to taste.
For each person: Serve Beef, Bison, or Turkey Meatballs (about 5 to 8 mini meatballs) topped with half of the
Marinara Cream Sauce (made above). Serve over 1 cup zucchini noodles with a side of sliced cucumber or other fresh
non-starchy vegetable crudités topped with a squeeze of lemon or lime and a dash of salt.
QUICKER PREP TIP: Use Meatballs from Prep Day, or prepare Meatballs with ¼ cup chickpea flour in place of the
Chickpea Breadcrumbs. Use ¾ teaspoon of salt in place of All-Purpose Seasoned Salt and Sugar-Free
Worcestershire Sauce.
Additional Prep: Chop lettuce and non-starchy vegetables and boil eggs (if not already done on prep day) for
tomorrow’s lunch.
Protein: 26% Fat: 48% Carbohydrate: 25% Calories: 610
Prep: Store remaining Meatballs for Day 5 dinner.
Pack tomorrow’s lunch: For each person: Pack leafy greens and non-starchy vegetables with 3 ounces higher-protein,
lower-fat deli meat, 2 hard boiled eggs, 1 apple, and 2 tablespoons nuts/seeds, and 2 tablespoons Basic Mayo,
Lemon Aioli, or AH/AD dressing of choice. For a more detailed recipe see Cobb Salad (Always Hungry? pg. 255).
©2020 David Ludwig, MD, PhD, and Dawn Ludwig. All rights reserved.Phase 1: One-Week Quick and Easy Meal Plan (Designed to Serve 2 People)
Thursday (Day 4)
Breakfast
Orange Dreamsicle // Website Recipe: https://www.drdavidludwig.com/power-shake-orange-vanilla-cream/ or other
Power Shake of your Choice.
Protein: 25% Fat: 49% Carbohydrate: 26% Calories 540
Snack
Lunch
Quick-and-Easy Salad // Prepared Day 3 post-dinner prep.
For each person: Serve a salad prepared with salad greens, 3 ounces higher-protein, lower-fat deli meat, 2 hard boiled
eggs, 1 apple, 2 tablespoons nuts/seeds and 2 tablespoons Basic Mayo, Lemon Aioli, or AH/AD dressing of choice.
For a more detailed recipe see Cobb Salad recipe (Always Hungry? pg. 255).
Protein: 23% Fat: 54% Carbohydrate: 23% Calories: 580
Snack
Dinner
Black Bean Tofu Hash // Always Hungry? pg. 222
For each person: Serve Black Bean Tofu Hash (about 1 ½ cups) with ½ an avocado, ¼ cup full fat cottage cheese,
and 2 tablespoons Fresh Salsa (from Prep Day - Always Delicious pg. 302 - or store-bought). For dessert, enjoy 1
Chocolate Mint Power Ball (from Prep Day - Always Delicious pg. 279).
Additional Prep: Mix half of the Black Bean Tofu Hash with 4 raw eggs. Pour into 6-8 muffin tins and bake in the oven
at 400°F for 15-20 minutes until cooked throughout. Steam OR roast about 2 cups non-starchy vegetables (or set aside
some raw non-starchy vegetables of choice). This will yield two servings for tomorrow’s lunch.
Protein: 50% Fat: 25% Carbohydrate: 25% Calories: 640
Prep: Pack tomorrow’s lunch: For each person: 3-4 Black Bean Tofu Hash Egg Muffins topped with 2 tablespoons sour
cream and a side of 1 cup steamed vegetables. Serve with Chocolate Mint Power Ball (from Prep Day - Always
Delicious pg. 279).
©2020 David Ludwig, MD, PhD, and Dawn Ludwig. All rights reserved.Phase 1: One-Week Quick and Easy Meal Plan (Designed to Serve 2 People)
Friday (Day 5)
Breakfast
Yogurt with Coconut Cashew Cluster // Always Hungry? pg. 284
For each person: Serve 1 cup plain whole-milk Greek yogurt mixed with 1 teaspoon peanut or nut butter. Top with ½
cup berries and 1 Coconut Cashew Cluster (from Prep Day - option to serve on the side or chop and serve on top of
the yogurt).
Protein: 22% Fat: 51% Carbohydrate: 27% Calories: 510
Snack
Lunch
Black Bean Tofu Egg Muffins // Leftovers
For each person: Serve 3 to 4 egg muffins with 2 tablespoons sour cream and 1 cup steamed or roasted vegetables.
For dessert, enjoy 1 Chocolate Mint Power Ball (Always Delicious pg. 279).
Protein: 27% Fat: 50% Carbohydrate: 23% Calories: 680
Snack
Dinner
Meatballs with Marinara and Mashed Fauxtatoes // Leftovers
For each person: Serve Meatballs (leftover from Day 3 dinner) topped with ½ cup plain marinara sauce, 1 cup steamed
green vegetables tossed in 1 teaspoon olive oil, and Mashed Fauxtatoes (recipe link below). For dessert, enjoy ½
ounce of dark chocolate.
Mashed Fauxtatoes Recipe: https://www.drdavidludwig.com/mashed-fauxtatoes/ (or, follow the recipe for the
Cauliflower Topping in the Shepherd’s Pie with Cauliflower Topping recipe in Always Hungry? pg. 238)
Protein: 25% Fat: 48% Carbohydrate: 28% Calories: 690
Prep: Assemble tomorrow’s lunch. For each person: Mix together 2 tablespoons cream cheese, ¼ cup diced onion and
1 tablespoon capers for tomorrow’s lunch. This will be served as an open-faced sandwich on one Grain-Free Waffle
(from Prep Day) topped with 4 ounces smoked salmon and ½ cup shredded lettuce or spinach, with a side of ½ cup
blueberries. We recommend packing the lettuce and Grain-Free Waffle separate from the cream cheese mix to avoid a
soggy waffle and wilted lettuce.
©2020 David Ludwig, MD, PhD, and Dawn Ludwig. All rights reserved.Phase 1: One-Week Quick and Easy Meal Plan (Designed to Serve 2 People)
Saturday (Day 6)
Breakfast
Quick Peanut Butter Berry Shake // Recipe Below
For each person: Blend together 2 tablespoons peanut butter, 1 cup raspberries/berries (frozen or fresh), 1 teaspoon
coconut oil, 2 scoops protein powder (equivalent to 20 grams of protein) and 1 cup whole milk. This thick, energy dense
shake is nice served as a breakfast bowl. (Option to serve ½ of the berries on top drizzled with one tablespoon of
peanut butter. If serving like this, only use one tablespoon of peanut butter and ½ cup berries in the blended smoothie).
Protein: 26% Fat: 50% Carbohydrate: 24% Calories: 530
Prep: Marinate the Ranchero Chicken for dinner.
Snack
Lunch
Smoked Salmon Open-Faced Sandwich // Recipe Below
For each person: Serve 1 Grain-Free Waffle (from Prep Day) topped with 2 tablespoons cream cheese, 4 ounces
smoked salmon, ¼ cup onion (sliced/diced), 1 tablespoon capers, and ½ cup lettuce (shredded). Serve with a side of ½
cup blueberries.
Protein: 24% Fat: 53% Carbohydrate: 23% Calories: 580
Snack
Dinner
Ranchero Chicken, Fish or Tofu with Mashed Fauxtatoes // Always Hungry? pg. 257 (Ranchero Chicken - see fish
and tofu variations on pg. 258),
For each person: Serve Ranchero Chicken with Mashed Fauxtatoes (leftover from last night’s dinner) drizzled with 1
teaspoon olive oil. Serve with 1 cup steamed greens tossed with 2 teaspoons olive oil and a generous squeeze of
lemon OR 1 tablespoon dressing/sauce of your choice. Serve with ½ cup berries.
Protein: 27% Fat: 47% Carbohydrate: 26% Calories: 630
Prep: Assemble tomorrow’s lunch. For each person: Mix together 1 serving Ranchero Chicken with ½ cup black
beans, 1 tablespoon cheddar cheese, 2 tablespoons guacamole, and 3 tablespoons sour cream. Store in a container
for tomorrow’s lunch. (Tomorrow, serve this mix on spinach or leafy greens and serve with ½ ounce dark chocolate for
dessert).
©2020 David Ludwig, MD, PhD, and Dawn Ludwig. All rights reserved.Phase 1: One-Week Quick and Easy Meal Plan (Designed to Serve 2 People)
Sunday (Day 7)
Breakfast
Cherry Chocolate Power Shake (Phase 1 Variation) // Always Delicious pg. 82
Protein: 26% Fat: 47% Carbohydrate: 27% Calories: 546
Prep: Put Chicken or Turkey Soup on a Budget in a slow cooker for dinner. Add 2 cups cooked white beans and 2
tablespoons olive oil to the recipe.
Snack
Lunch
5-Layer Ranchero Chicken Salad // Recipe Below.
Layer 1 cup packed spinach leaves with Ranchero Chicken mix (from last night’s prep) on top.
If not prepared yesterday, make the Ranchero Mix as follows. For each person: Mix 1 serving (4-5 ounces) Ranchero
Chicken, ½ cup black beans, 1 tablespoon cheddar cheese, 2 tablespoons guacamole, and 3 tablespoons sour cream
with 1 cup packed spinach leaves. Serve with ½ ounce dark chocolate for dessert.
Protein: 29% Fat: 47% Carbohydrate: 24% Calories: 640
Snack
Dinner
Chicken or Turkey Soup on a Budget // Always Delicious pg. 243
For each person: Serve Chicken or Turkey Soup on a Budget (prepared in the morning with beans and olive oil)
topped with 1 tablespoon hemp seeds OR 2 tablespoons feta cheese.
If not prepared in the morning, make the Chicken or Turkey Soup on a Budget, and either add 2 cups cooked white
beans and 2 tablespoons olive oil to the entire recipe (for 4 servings) or serve each portion of soup with ½ cup beans
drizzled with 1 ½ teaspoons olive oil on the side. Top each serving with 1 tablespoon hemp seeds OR 2 tablespoons
feta cheese.
Protein: 25% Fat: 47% Carbohydrate: 28% Calories: 670
Prep: Reserve leftover soup to serve next week or freeze.
©2020 David Ludwig, MD, PhD, and Dawn Ludwig. All rights reserved.Addit i on a l Re sour c e s
Quick-and-Easy
Kitchen Hacks
On the weekend, prepare a few recipe
components like sauces beans,
proteins, vegetables, and grains (if Use ingredients such as canned fish,
Phase 2). Use the Quick-and-Easy Meal meats, beans, olives, vegetables,
Builder to mix-and-match ingredients preserves like sun-dried tomatoes, etc.
and assemble quick stir-fries and salads in recipes. Canned ingredients often
throughout the week. work well in pâtés, spreads, salads,
stews, soups, and other blended or
cooked applications. Be sure to double-
check the ingredients to ensure no
sugar has been added.
Rather than sautéing ground meat in
a pan, scoop it into mini muffin tins
for a quick and easy meatball or mini
meatloaf dish.
Leave out the vanilla in your Grain-
Free Waffles so that they may be
used as a sweet or savory dish. When in doubt, blend casseroles or
vegetable -based stews to make a
sauce or soup. Blend canned tuna
oil, and fresh herbs for a quick fish
pâté. Blend bean-based stir-fries or
Defrost frozen vegetables, fruits, casseroles to make a hummus-
and meat products overnight to use inspired bean dip.
the next day or run them under
water to thaw before using. Frozen
fruit is a great topping for breakfast
(or to prepare a quick jam with chia If you have extra time on the weekend,
seeds!). Thawed vegetables work prepare a few casseroles and freeze for
well in warm dishes. the week. Alternatively, make double-
batches of recipes you are already
cooking and freeze a few portions for
later in the week.
Some of our recipes can be prepared in a
slow cooker. Rather than preparing
meals on-the-fly at dinner time, toss the
ingredients in a slow cooker in the
Prepare some of your favorite sauces on
morning to serve later in the day.
the weekend. Or, make a double batch of
Basic Mayo and flavor it in a variety of
ways (separate into four containers - each
with different herbs or spices).
Add extracts or essential oils to your
meals for quick flavor - vanilla, almond,
ginger, lemongrass, etc.AH Recipes: Fast-Tracked Grain-Free Waffles or Whole-Grain Pancakes (ALWAYS HUNGRY? pg. 223, pg. 227) Mix together batter. Grease a sheet pan (cookie tray) or muffin tins. Pour batter in an even layer on the pan OR distribute evenly among muffin tins. Substitute 1 teaspoon baking powder in place of 3/4 teaspoons baking soda. Bake at 350°F for 12-15 minutes, or until the batter is fully cooked through. Baking the batter rather than cooking on the stovetop reduces the amount of time spent adding batter to the waffle iron and cooking multiple waffles/pancakes. Chicken Stir-Fry (ALWAYS HUNGRY? pg. 230) Replace mushrooms, broccoli, carrots, cabbage, and snap peas with 4 to 6 cups frozen Asian vegetable blend. Use 1 pound of pre-cooked rotisserie chicken. Sauté vegetables, chicken, and sauce in oil until heated through. Pair with a higher-carbohydrate dessert such as berries with whipped cream OR serve the stir-fry over a bed of cooked quinoa (P2), white beans, brown rice (P2), or sweet potatoes (P2). Melt-in-Your-Mouth Lamb Shanks (ALWAYS HUNGRY? pg. 233) Toss all ingredients in a slow cooker. Cook according to the manufacturer’s directions. Marinara Primavera (ALWAYS HUNGRY? pg. 234) Toss together all ingredients (except leafy greens). If Crumbled Tempeh is not already prepared, choose an equivalent protein on the Equivalents Chart (ALWAYS DELICIOUS pg. 49). Spread in an even layer on a roasting pan or sheet pan. Roast at 425°F for 15-20 minutes, or until vegetables are tender and protein is cooked through. Shepherd's Pie with Cauliflower Topping (ALWAYS HUNGRY? pg. 238) Use 2 cups frozen vegetable medley in place of fennel and mushrooms. Use 4 cups thawed frozen crumbled cauliflower in place of 1 small to medium head of cauliflower. Sauté frozen vegetables, onion, garlic, and beef in oil until beef is cooked through. Add salt, pepper, tomato paste and water. Simmer for 5 minutes. Blend together thawed frozen cauliflower and beans with oil, salt, and pepper. Instead of baking, serve beef sauté over cauliflower mash. Modern Day Sloppy Joe (ALWAYS HUNGRY? pg. 239) Replace diced tomatoes with 1 ¼ cups passata (pureed tomatoes - no sugar added). Place all ingredients in a slow cooker. Cook according to the manufacturer’s directions. Mexican Shredded Chicken (ALWAYS HUNGRY? pg. 241) Toss together all ingredients and place in a slow cooker. Cook according to the manufacturer’s directions. The longer cooking time will yield tender, "fall-apart" chicken that is already "shredded". Mediterranean Chicken (ALWAYS HUNGRY? pg. 245) Toss all ingredients together. Roast at 425°F for about 20 minutes, or until chicken is cooked through.
AH Recipes: Fast-Tracked (Continued) Eggplant Parmesan (ALWAYS HUNGRY? pg. 247) Replace eggplant and zucchini with 4 cups store-bought spiralized (or sliced) zucchini OR frozen grilled eggplant or zucchini. Instead of baking, cook in a fry pan with tofu, cheeses, marinara, and basil until all ingredients are warm. Coconut Curry Shrimp or Thai Peanut Tempeh (ALWAYS HUNGRY? pg. 248, pg. 258) Use 4 to 6 cups frozen Asian vegetable blend in place of the fresh non-starchy vegetables. Ranchero Sauce (ALWAYS HUNGRY? pg. 272) Roughly chop peppers and onion. Mix together all ingredients and spread evenly in a single layer on a sheet pan or roasting pan. Roast at 425°F for 15-20 minutes, or until peppers are softened and lightly browned. Remove from the oven and blend until smooth (an immersion blender works best for this). Roasted Sweet Potatoes (ALWAYS HUNGRY? pg. 279) Chop the sweet potato into smaller sizes for faster cooking times. Coconut Cashew Clusters (ALWAYS HUNGRY? pg. 284) Use melted dark chocolate, pre-chopped cashews or nuts and coconut flakes. Mix, then scoop into silicone ice cube trays. Place in the fridge until set. Remove from silicone ice cube tray and store in the fridge for easy snacks during the week. AD Recipes: Fast-Tracked Apple Spice Pancakes (ALWAYS DELICIOUS pg. 96) Mix together batter. Grease a sheet pan (cookie tray) or muffin tins. Pour batter in an even layer on the pan OR distribute evenly among muffin tins. Bake at 350°F for 12-15 minutes, or until the batter is fully cooked through. Baking the batter rather than cooking on the stovetop reduces the amount of time spent adding batter to the waffle iron and cooking multiple waffles/pancakes. Shredded Chicken (ALWAYS DELICIOUS pg. 110) Toss together all ingredients and place in a slow cooker. Cook according to the manufacturer’s directions. The longer cooking time will yield tender, "fall-apart" chicken that is already "shredded". Citrus Teriyaki Stir-Fry, Spicy Asian Stir-Fry (ALWAYS DELICIOUS pg. 120, pg. 122) Option 1: Use 4 cups thawed frozen vegetable blend in place of non-starchy vegetables. Toss together oil, thawed vegetables, stir fry sauce and chicken. Arrange in a single layer on a roasting pan or sheet pan. Roast at 425°F for about 20 minutes, or until chicken is cooked through. Option 2: Heat oil in pan. Add 4 cups of frozen vegetable blend in place of non-starchy vegetables. Add sauce and pre-cooked equivalent protein of choice. Cook until vegetables are tender and protein is warmed through.
AD Recipes: Fast-Tracked (Continued) Moroccan Chicken Stew with Apricots (ALWAYS DELICIOUS pg. 133) Marinate chicken in Moroccan Sauce overnight. Toss with remaining ingredients (omit the water). Roast at 425°F for about 20 minutes, or until protein is cooked through. Parchment Baked Fish (ALWAYS DELICIOUS pg. 138) Use a covered casserole dish instead of parchment paper. Toss vegetables in oil and spread in an even layer on a sheet pan or roasting pan. Top with fish, flavorings, and spices. Roast at 425°F until vegetables are tender and fish is cooked. Beef, Bison, or Turkey Meatballs (ALWAYS DELICIOUS pg. 149) Use ¾ teaspoon salt in place of All-Purpose Seasoned Salt and Worcestershire sauce. Use ¼ cup chickpea flour in place of Chickpea Breadcrumbs. Distribute beef mixture among muffin tins rather than frying. Use Cook at 425°F for 15-20 minutes, or until meat is cooked through. Meatloaf with Smoked Paprika Ketchup (ALWAYS DELICIOUS pg. 152) Replace Chickpea Breadcrumbs with 1 cup of your favorite beans. Instead of baking, serve as a stir-fry. Alternatively, use 1 1/2 teaspoons soy sauce in place of Worcestershire sauce and use 1/4 cup chickpea flour in place of Chickpea Breadcrumbs and bake as directed. Beef Stroganoff (ALWAYS DELICIOUS pg. 158) Mix all ingredients in a bowl. Arrange in a single layer on a roasting pan. Roast at 425°F for about 20- 30 minutes, or until beef is cooked through. Braised Apples with Cabbage (ALWAYS DELICIOUS pg. 218) Toss together all ingredients. Roast at 425°F for about 15 minutes, or until cabbage and apples are tender. Mint Chocolate Power Balls (ALWAYS DELICIOUS pg. 279) Replace cashews with ¾ cup nut butter. Melt chocolate. Mix the nut butter, melted chocolate, extract (optional), and protein powder. Pour in silicone ice cube trays and set in the fridge.
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