This article originally appeared in the September 2016 issue of SELF.
Fromburgersto lobster rolls, summer eats are as good as it gets.
“Food has to be enjoyable!”
His focus is on whole ingredients with bright flavors (think citrus, herbs).
Ready to sign on?
Keep these tips in mind.
Make It Your OwnThe plan outlines five nutrition-packed days of eating.
But “it’s not a rule book,” Frey says.
Don’t like an ingredient?
Fall in love with Day 2’s lunch?
Yes, you’ve got the option to eat it every day.
Do The PrepSome recipes are simple; others have more steps.
That afternoon, chop veggies, roast beets, make dressings and gear up for the week.
(Or do it with a friend and you might split the prep!)
DAY 1
Kick off with healthy takes on comfort food like waffles and polenta.
Breakfast
Buttermilk Waffles
Makes 3 (8-inch) Belgian waffles
PREPHeat waffle iron.
MIXIn a bowl, combine flours, baking powder, baking soda and salt.
In another bowl, whisk buttermilk, butter, honey, zest, vanilla, oil and egg yolk.
Make a well in flour mixture and add wet ingredients, folding until just combined.
In a third bowl, beat egg whites until fluffy and stiff.
Gently fold into batter until just combined.
COOKCoat waffle iron with cooking spray and fill 2/3 with batter.
Cook 3 to 5 minutes or until golden brown.
Lunch
Chicken and Blackberry Salad
Serves 1
BAKEHeat oven to 325.
Sprinkle chicken with thyme, chili powder, cayenne, and salt and pepper.
Bake until cooked through, 20 to 25 minutes.
Cool, then slice.
Toss with ginger and vinaigrette.
SERVECombine chicken, blackberries, cucumber and walnuts.
Season with salt and pepper.
Add lemon juice, if desired.
Add olives, basil and capers; pulse to mix gently.
Serve with carrots and celery.
MIXAdd polenta slowly while whisking.
Stir until polenta thickens.
Cover, remove from heat and set aside 45 minutes.
Place polenta in an 8" x 8" or 2-quart oven-safe dish.
Top polenta with dollops of goat cheese and pesto, plus asparagus, tomatoes and zucchini.
COOKBake at 350 until cheese begins to melt, about 10 minutes.
Add basil slowly to create a paste.
This full issue is available August 9 on national newsstands.
DAY 2
See how pestos and marinades make simple dishes shine.
Greek Yogurt With Honey and Granola
MIXCombine yogurt with honey, granola and fruit.
Tilt bowl to coat sides.
MIXAdd veggies; toss to coat.
COOKOn a grill or grill pan over medium heat, grill veggies until tender, 8 to 10 minutes.
Spread pesto on 4 slices of bread and avocado on remaining 4.
Top with veggies and greens.
Remove from heat and cool in the fridge.
MARINATEIn a reclosable bag, coat cod with 3/4 of marinade.
Refrigerate at least 36 hours and up to 72 hours.
SAUTEHeat broiler on high.
Remove cod from marinade, shaking off excess.
Apply a thin coat of reserved marinade to cod and place on a broiler-safe dish.
In a saute pan over medium-high heat, add sesame oil.
Add soy, green onion, shallot, garlic and ginger; cook 2 minutes.
Set aside and keep warm.
BROILBroil cod until cooked through and brown, 8 to 10 minutes.
Avocado-Beet Toast
ROASTHeat oven to 400.
Wrap beets in foil and roast until tender, about 40 minutes.
Set aside to cool.
MIXIn a bowl, mash avocado with herbs, vinegar and salt.
Taste and adjust seasonings as necessary.
Peel beets and slice into rounds.
Spread avocado mixture on toasted bread, then top with sliced beets and feta.
Drizzle with olive oil and garnish with more herbs.
Season with salt and pepper.
Slice prosciutto in half width-wise and wrap around each asparagus spear, covering as much as possible.
COOKBake until asparagus is cooked and prosciutto is crispy, about 15 minutes.
Coat each chicken breast with 1 tsp olive oil and 1/2 tsp fennel.
On a baking dish, make a bed of sliced oranges.
Place chicken breasts on top of oranges.
Top and surround chicken with chiles.
MIXIn a bowl, toss squash with 1 tbsp olive oil, and salt and pepper.
Surround chicken and chiles with squash.
COOKBake about 45 minutes.
Discard chiles; combine squash and oranges with parsley, tarragon and lemon juice.
Season with salt and pepper, and divide chicken and squash mixture between 2 plates.
Sprinkle tuna with salt and pepper on each side.
On a plate, mix sesame seeds, chili powder and cayenne; set aside.
SEARIn a saute pan over medium-high heat, warm sesame oil.
Add tuna and sear on all sides, no more than 15 seconds per side.
Coat each side of seared tuna in sesame mixture.
SERVELayer lettuce to form cups, setting smaller leaves inside larger ones.
Slice tuna into even strips and place in lettuce cups.
Top with spicy mayo, cabbage and peanuts.
Serve with brown rice.
Drizzle with olive oil.
Top cucumbers with tzatziki and serve.
Core tomato, then remove center to make a bowl.
Dice center small and set aside.
SAUTEIn a medium pan over medium heat, warm remaining 1 tbsp olive oil.
Saute onion until translucent.
Add pepper, zucchini and garlic and cook, stirring often, until pepper is soft.
Add reserved diced tomato and herbs.
Cook 5 to 10 minutes more, or until water is evaporated.
BAKEStuff and mound tomato bowl with veggie mixture, setting any extra aside.
Bake 35 to 40 minutes, or until slightly browned.
Let rest 5 minutes.
SERVEHeat any remaining veggie mixture.
Set tomato on veggies and top with Parmesan.
Toss with chives and set aside.
COOKIn a nonstick saute pan over medium heat, warm grapeseed oil.
Add eggs and stir; as eggs begin to set, add salmon and chives.
Continue stirring until eggs are cooked through, up to 1 minute.
Serve with fruit and toast.
Place in a resealable bag with tofu and refrigerate overnight.
SAUTEIn a medium saute pan over medium heat, warm olive oil.
Saute tofu lightly until browned and cooked through.
MIXToss cabbage, carrots, orange and edamame with remaining 1/4 cup dressing.
Top with 1/3 of tofu and more dressing if desired.
Add sesame and olive oil, whisking vigorously.
Season with salt and pepper.
Honey-Drizzled Fennel Sticks
MIXIn a bowl, combine honey and lemon juice.
Add garlic, spices, chiles and ginger.
Cook until fragrant, 1 to 2 minutes.
Add sweet potato and tomatoes, reduce heat to medium and cook about 5 minutes more.
Add lentils and stock.
Reduce heat to low, cover and simmer until lentils are soft, 15 to 20 minutes.
SERVEAdd lime juice and top with green onion, remaining 1 tbsp ghee, and salt and pepper.
