Dinner recipe: Herb-Rubbed Beef Tenderloin With Sautéed Asparagus

Serves 2

• 2½ tablespoons chopped mixed herbs (thyme, rosemary, chives, parsley)
• ¼ teaspoon kosher salt
• ½ teaspoon freshly ground black pepper
• 1 teaspoon Dijon mustard
• 1 teaspoon minced garlic
• 1 tablespoon olive oil
• 2 4-ounce filet mignon steaks

1. Preheat the oven to 425 degrees.

2. In a small bowl, mix the herbs, salt, pepper, mustard and garlic. Coat the steaks on both sides with the herb mixture.

3. Add the olive oil to a skillet on medium-high heat. When the oil is hot, sear the steaks on each side (about 2 minutes per side), until a crust forms.

4. Remove the steaks from the skillet and put into a nonstick baking dish. Bake for 20 to 25 minutes or until the steak reaches the desired degree of doneness.

5. Serve with sautéed asparagus.

Nutrients per serving: 378 calories, 29g protein, 2g carbohydrates, 0g dietary fiber, 28g fat (10g saturated fat), 98mg cholesterol, 365mg sodium

Day 5

Breakfast: All-natural peanut butter and banana on whole‐wheat toast; quarter cantaloupe

Snack #1: Eight baby carrots and 1/4 cup hummus

Lunch: Tuna salad sandwich on multigrain, rye or whole‐wheat bread with grape tomatoes

Snack #2: Two kiwis

Dinner recipe: Pan-Seared Scallops With Citrus Salsa

Serves 2

• 1 pink grapefruit
• 1 orange
• ¾ cup diced avocado
• ¼ cup diced red onion
• 1 clove garlic, chopped
• 1½ tablespoons chopped cilantro
• 2 tablespoons freshly squeezed lime juice
• ¼ teaspoon kosher salt
• 1 tablespoon extra‐virgin olive oil
• 1 pound large sea scallops (8)
• ½ teaspoon freshly ground black pepper

1. Peel the grapefruit and orange. Separate the segments and place them in a medium-size bowl. Add the avocado, onion, garlic, cilantro, lime juice and salt. Toss and set aside.

2. Heat the olive oil in a large skillet over medium-high heat. Season the scallops with the black pepper. Cook approximately 2-1/2 minutes per side.

3. Transfer the scallops in equal portions onto two plates. Spoon the salsa over each scallop and around each plate.

Nutrients per serving: 624 calories, 76g protein, 42g carbohydrates, 6g dietary fiber, 19g fat (2g saturated fat), 162mg cholesterol, 1082mg sodium

Next page: Day 6: Whole wheat pasta with spinach. »