The Virgin Diet (22 page)

In Cycle 3, you can experiment a bit more freely with some prepared sauces. In Cycles 1 and 2, however, go lean to go clean! You’re in for a whole new world of taste—enjoy!

THE PLATE

PROTEIN

	Allowable high-fiber, starchy carbohydrate choices
	Veggies
	Healthy fat, such as olive oil, avocado or nuts

MY FAVORITE PLATE

• Grass-fed beef fillet
  
• 1
  ⁄2 sweet potato
  
• Asparagus, lightly sautéed with olive oil
  
• Garlic and sea salt
  

THE SALAD

START WITH DEEP GREEN LEAFIES

	Add chopped or julienned nonstarchy veggies.
	Throw in a little high-fiber carb.
	Add protein.
	Add healthy fat (nuts, avocado and/or dressing).
	Dress and season.

MY FAVORITE SALAD

• Romaine and spinach blend
  
• Chopped cucumbers, red onions, red peppers, carrots and some asparagus, steamed al dente and chilled
  
• Garbanzo beans
  
• Diced chicken
  
• Sliced avocado
  
• Lemon, olive oil and basil to dress
  

STEER CLEAR OF ICEBERG

Iceberg lettuce has close to zero nutritional value and is pretty much just a delivery system for pesticides. Plus, why would you choose iceberg when there are so many more delicious and nutritious lettuces? My favorites include peppery arugula, potassium-rich radicchio, spinach greens, kale and my favorite standby, hearts of romaine.

THE STOUP: PART STEW, PART SOUP

CHICKEN OR VEGGIE BROTH

	Add lentils, legumes, brown rice or quinoa.
	Add nonstarchy veggies (load up!).
	Add chopped protein.
	Serve with a side salad with extra-virgin olive oil, lemon juice and a tablespoon of chopped walnuts.