Table Of Content

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Illustrations 2019, 2020 © Charlie Layton Author photo courtesy of © Natalie CD Photography. ISBN: Print 978-1-64611-570-9 | eBook 978-1-64611-571-6 R0 This book required a great deal of research and scientific referencing to write, and my lovely lady, Rebecca, made the formatting of those references easy for me with her help and expertise. Thanks, Bec! Creamy Mango-Jicama Smoothie Contents Welcome to the 21-Day Plan PART I: THE INTERMITTENT FASTING PLAN 1. Losing Weight with Intermittent Fasting 2. Planning Your Exercise 3. Your 21-Day Plan 4. Tips for Your 21 Days—and Beyond PART II: RECIPES FOR YOUR FAST 5. Breakfasts & Smoothies Baked Cinnamon-Orange French Toast Spicy Panzanella Breakfast Casserole Mixed Grain Porridge with Pear & Maple Ricotta-Oatmeal Pancakes Shrimp-Kale Omelet Avocado, Roasted Red Pepper & Tofu Scramble Date-Fennel Smoothie Almond Butter–Quinoa Smoothie Blueberry–Green Tea Smoothie Creamy Mango-Jicama Smoothie 6. Soups & Salads Bistro Tomato Soup with Kefir Drizzle Sweet Potato−Orange Soup Fresh Pea & Mint Soup with Greek Yogurt Creamy Vegetable-Tofu Soup Kale Salad with Peach & Blue Cheese Pearl Barley−Turkey Soup Edamame Mixed Green Salad with Berries Chopped Chicken–Brown Rice Salad North African–Inspired Shredded Vegetable Salad Salmon–Navy Bean Salad 7. Vegetarian & Vegan Mains Black Bean & Sun-Dried Tomato Quesadillas Classic Roasted Vegetables with Nutmeg Traditional Falafel Pockets Curried Peanut Vegetable Noodles Pumpkin-Kale Tortilla Wraps Parsnip–Sweet Potato Frittata Wild Rice–Spinach Stew Grain-&-Tofu-Stuffed Eggplant with Tahini Pecan-Tofu Noodle Salad Tofu Moussaka 8. Poultry & Seafood Mains Skillet Asian Chicken Breasts Cajun-Style Fish-Tomato Stew Hearty Turkey-Vegetable Stew Chicken & Sweet Potato with Peaches Pan-Seared Trout with Dill & Leeks Baked Haddock-Mushroom Casserole Market Bulgur-Chicken Skillet Honey Sesame Salmon with Bok Choy Baked Chicken Breasts with Butternut Squash–Pear Salsa Mediterranean Fish Tacos 9. Beef & Pork Mains Pork Tenderloin Medallions with Herb Sauce Broiled Beef Tenderloin with Maple Barbecue Sauce Fiery Pork Lettuce Wraps Rich Pork Stroganoff Beef-&-Farro-Stuffed Peppers Roasted Pork Chops with Chickpea–Cherry Tomato Salsa Broccoli-Beef Stir-Fry with Black Bean Sauce Pork–Bok Choy Chow Mein Kale-Beef Rolls Rustic Beef & Cabbage Stew 10. Small Meals & Fast-Friendly Beverages