The 4 x 4 Diet Quotes

“The following moves are simple but perfect for a proper warm-up: • Walking • Lightly jogging • Jumping jacks • High-knee running in place • Skipping • Jumping rope”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Berry Creme Smoothie ½ avocado 2 tablespoons old-fashioned oats ½ cup reduced-sugar vanilla Greek yogurt 5 strawberries 2 handfuls of blueberries Splash of unsweetened almond milk 1 cup ice Blend all ingredients until smooth.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Almond Butter No-Bake Bar with Berries 1 cup creamy almond butter 2 tablespoons melted coconut oil ¼ teaspoon vanilla extract Pinch of salt Strawberries or blueberries Mix the almond butter, coconut oil, vanilla, and salt in a small bowl. Spread the mixture in an 8 × 8-inch pan lined with parchment paper. Place the pan in the freezer until the mixture is firm. Slice into about 16 bars and top each piece with berries before serving.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Peanut Butter Apple Crunch 1 apple Natural peanut butter Reduced-sugar granola Quarter the apple and scoop out the center of each piece, replacing it with your favorite natural peanut butter. Sprinkle granola on top of each piece.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Not-So-Boring Brown Rice Cake 1 brown rice cake 2 tablespoons natural peanut butter Honey or fresh berries Spread the peanut butter on the rice cake and drizzle with honey or top with berries.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Whole-Wheat Banana Wrap Natural creamy peanut butter 1 whole-wheat wrap 1 banana Reduced-sugar granola Spread the peanut butter on the wrap. Slice the banana and spread a handful of slices on the wrap. Sprinkle the granola on top. Roll up the tortilla and slice into bite-sized pieces. Note: Swap in diced apple instead of the banana for a crunchier snack. Or use both!”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Banana Blueberry Muffins 3 super-ripe bananas 2 tablespoons melted coconut oil 3 tablespoons maple syrup ½ teaspoon baking powder ½ teaspoon baking soda 1 ½ cups almond flour 1 small package blueberries Preheat the oven to 375 ° F. Mash the bananas in a medium bowl, then mix in the rest of the ingredients except the blueberries. Fold in the blueberries. Spray a mini muffin tin with cooking spray and fill each cup ¾ full. Bake for 15 minutes. Note: These mini muffins are a great, filling on-the-go snack—just toss one or two in an airtight plastic bag.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Oven-Roasted Spicy Almonds 1 6-ounce bag sliced almonds 1 egg white 1 tablespoon honey 1 tablespoon light brown sugar ½ tablespoon cayenne pepper Preheat the oven to 425 ° F. Mix all of the ingredients in a small bowl. Spray a baking sheet with cooking spray and spread the coated almonds evenly over the sheet. Bake for 8 to 10 minutes. When golden brown, flip all of the almonds and return to the oven to brown the other side. Let the almonds cool and break them apart for easy storage and snacking. Note: These burn easily, so keep a watchful eye on the baking sheet.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Oil-Free Sautéed Almonds 1 6-ounce bag sliced almonds ⅛ teaspoon salt 1 ½ tablespoons maple syrup Cook just the almonds in a skillet over medium-high heat until slightly brown. Stir in the salt and cook until the almonds are fully brown. Stir in the maple syrup—and keep stirring, as it will start to bubble and can burn quickly. Pour the almonds on a plate to cool. Note: This recipe also works with chopped pecans. Note: Add ½ teaspoon cayenne pepper for some kick—or a lot more for a real punch.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Simply Roasted Brussels Sprouts 2 tablespoons sesame oil 1 bag Brussels sprouts, halved 1 tablespoon warm water 1 tablespoon light soy sauce 1 tablespoon honey 1 tablespoon minced garlic ½ onion, thinly sliced ¼ teaspoon crushed red pepper flakes Heat the sesame oil in a skillet for 5 minutes over medium-high heat. Place the Brussels sprouts in a single layer, each half face down, on the hot skillet and cook without stirring for 4 minutes, or until brown. Continue cooking and stirring for the next few minutes. Mix the rest of the ingredients in a small bowl while the sprouts are cooking. Pour the sauce over the sprouts in the pan and heat until warm. Note: Not stirring the sprouts at first is key! This makes for much crispier and tastier sprouts.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Roasted Beets 3 medium beets 1 small package chopped walnuts Pinch of salt 1 teaspoon extra virgin olive oil 1 ounce goat cheese Preheat the oven to 425 ° F. Cut the tops and bottoms off the beets and wrap each one in foil. Place on a baking sheet and bake for 45 to 60 minutes. While they bake, toast the walnuts: place the walnuts in a small skillet over medium-high heat, sprinkle with salt, and cook until they are brown. (Keep an eye on them, as they go from brown to burned quickly!) When the beets are done, let cool, unwrap, and place under cold water to slip the skin off easily. Dice the beets and toss them with olive oil in a medium bowl. Combine the beets with crumbled goat cheese and walnuts.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Honey Roasted Butternut Squash 1 pound butternut squash, peeled and cubed 1 tablespoon extra virgin olive oil 1 ½ tablespoons honey Pinch of salt and pepper 1 handful of chopped pecans Preheat the oven to 400 ° F. Toss the squash, olive oil, honey, salt, and pepper in a medium bowl. Spread the squash evenly on a baking sheet sprayed with cooking spray. Bake for 35 to 45 minutes, until the squash is soft and browned. Top with chopped pecans.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Roasted Broccoli with Parmesan Cheese 1 head broccoli, chopped 2 teaspoons extra virgin olive oil 1 teaspoon minced garlic Salt and pepper to taste ½ lemon ¼ cup shredded Parmesan cheese Preheat the oven to 400 ° F. Toss the broccoli, olive oil, and garlic in a medium bowl. Spread the broccoli evenly on a baking sheet and sprinkle lightly with salt and pepper. Bake for 15 to 20 minutes. Remove from the oven and squeeze the lemon lightly on top, then sprinkle with Parmesan. Place the baking sheet back in the oven to melt the cheese.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Lettuce Wrap Tacos 1 pound lean ground beef (preferably 97 percent lean) ½ to ⅓ package low-sodium taco seasoning Bibb lettuce TOPPINGS: Sliced avocado Light or fat-free sour cream 2 percent shredded Mexican-blend cheese Salsa Diced tomatoes Diced jalapeño peppers Chopped fresh cilantro Premade pepper mix (see this page) Brown the beef and drain. Add the taco seasoning with water, following the directions on the package. Grab a big leaf of Bibb lettuce and fill with the seasoned beef. Fill up the lettuce with your favorite toppings, then roll up the lettuce.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Kale Salad with Chicken 4 ounces cooked and pulled chicken 1 handful of chopped romaine 2 handfuls of chopped kale 1 handful of Oil-Free Sautéed Almonds ¼ teaspoon cayenne pepper ½ teaspoon garlic powder FOR THE DRESSING: 2 tablespoons balsamic vinegar 2 tablespoons extra virgin olive oil 2 tablespoons water 1 teaspoon minced garlic 1 teaspoon maple syrup ¼ teaspoon onion powder ¼ teaspoon oregano Pinch of salt and pepper Combine all dressing ingredients and mix thoroughly. Warm up the chicken in a skillet. Place the romaine in a salad bowl. Process the kale into really small pieces in a food processor, then add it to the romaine. Add the rest of the salad ingredients and toss with 2 tablespoons of the dressing.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Lemon Pepper Cod 2 cod fillets (I prefer the thick end of the fillet) 1 teaspoon extra virgin olive oil Zest and juice of 1 lemon Lemon pepper seasoning (Trader Joe’s makes a good one) Dry the cod fillets and rub them with olive oil. Top the fillets with the lemon zest and sprinkle with lemon pepper seasoning as desired. Let the fillets rest in the refrigerator for 15 minutes and then grill for 3 minutes. Top with fresh lemon juice. Note: This is one of the world’s easiest dinners! Two great side options: grilled asparagus and kale salad.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Zucchini Noodles with Pesto and Tilapia 2 medium zucchini Grated Parmesan cheese Tilapia or other fish of your choice FOR THE PESTO: 1 bunch fresh basil leaves ½ cup toasted pine nuts ½ cup grated Parmesan cheese 2 garlic cloves (or 2 tablespoons minced garlic) ¾ cup extra virgin olive oil Blend all of the pesto ingredients in a food processor. Use a spiralizer to cut the zucchini into spaghetti-like strips. Place the zucchini noodles in a skillet and warm up over medium heat for a couple of minutes. Top with grated Parmesan and 2 tablespoons of the pesto. Mix well. Serve topped with grilled fish. Note: Pour any remaining pesto into ice cube trays and freeze. Warm up the amount you need whenever you want it for another recipe. You can also save time by using oven-ready fish from the grocery store and/ or low-sodium store-bought pesto sauce.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Scallop Spinach Salad with Bacon FOR THE SALAD: 1 onion 1 teaspoon extra virgin olive oil 6 tablespoons grated Parmesan cheese 6 sea scallops Salt and pepper to taste 3 slices bacon 1 bunch of spinach FOR THE DRESSING: 3 tablespoons good-quality balsamic vinegar 1 teaspoon maple syrup 2 garlic cloves, minced 2 tablespoons extra virgin olive oil Mix the dressing ingredients in a small bowl, adding the oil last, and set aside. Begin by caramelizing the onion, since this will take a while. Slice the onion to the desired thickness (making ⅛-inch slices will prevent them from drying out) and toss with the olive oil in a small bowl. Place in a frying pan over low heat and allow the onion to caramelize for approximately 40 minutes, stirring occasionally. Preheat the oven to 350 ° F. Put a piece of parchment paper on a cookie sheet, top with 6 mounds of grated Parmesan cheese (1 tablespoon for each scallop) and bake until golden brown. Watch closely because it only takes about 5 minutes for these to crisp up! Take the Parmesan crisps out of the oven and set aside. Note: You can caramelize the onions and make the Parmesan crisps the day before—just store in airtight containers overnight. You can use these for other salads as well. Reduce the oven to 250 ° F. Lay the scallops on paper towels, add salt and pepper to taste, and allow to dry thoroughly. While the scallops are drying, cut the bacon into small pieces and crisp them in a frying pan over medium heat. When the bacon is crisp, set it on paper towels to drain. Drain all but 1 teaspoon of the bacon grease from the frying pan and return to the burner over medium heat. When the pan is screaming hot, place the scallops in the pan and sear on both sides until golden brown. Place the scallops in an ovenproof pan (or keep them in an ovenproof frying pan) and place them in the oven for about 6 minutes while you assemble the remainder of the salad. Place the dressing in the bottom of a large salad bowl and top with the spinach, Parmesan crisps, crumbled bacon, and caramelized onions. Toss the salad with the dressing and top with the cooked scallops.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Sautéed Brussels Sprouts with Fried Egg ½ bag shaved Brussels sprouts (or shave your own) ¼ teaspoon cayenne pepper ½ tablespoon garlic powder Salt to taste 1 whole egg 2 egg whites 1 small handful of sautéed almonds Spray a skillet with cooking spray, add the Brussels sprouts, and cook over medium-high heat. Mix in the cayenne pepper, garlic powder, and salt and let cook until the sprouts start turning brown. (Keep stirring until they are all brown and slightly crispy.) Place the egg whites into a separate skillet, and crack the whole egg on top, making sure not to burst the yolk. Let it fry, removing it from the heat before the yolk hardens—this includes one very careful flip of the eggs so as to not bust open the yolk. Quickly cook the other side, creating the runny yolk in the middle of all the egg whites. Place the Brussels sprouts on a plate and top with the fried eggs. Sprinkle the sautéed almonds over everything.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Chicken Tenders (Italian Blend) 1 cup almond flour ½ teaspoon salt ½ teaspoon pepper 1 tablespoon Italian-blend seasoning 1 teaspoon garlic powder 3 egg whites 2 pounds chicken tenders Italian-blend cheese Low-sodium spaghetti sauce Preheat the oven to 450 ° F. Mix the almond flour, salt, pepper, Italian seasoning, and garlic powder in a small bowl and pour the mixture onto a plate. Put the egg whites in a nearby bowl. Dip the chicken tenders in the egg whites, then evenly coat them in the flour mixture and lay out on a cookie sheet sprayed with cooking spray. Bake for about 16 minutes, flipping them halfway through, until both sides are crisp. Lightly coat the top of the tenders with the cheese and, if needed, place back in the oven to melt it. Serve with spaghetti sauce for dipping.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Chicken Tenders (Traditional Flavor) 1 cup almond flour 1 teaspoon garlic powder ½ teaspoon salt ½ teaspoon black pepper ½ teaspoon cayenne pepper (optional) 2 egg whites 2 pounds chicken tenders Preheat the oven to 450 ° F. Mix the almond flour, garlic powder, salt, black pepper, and cayenne pepper (if using) in a small bowl and pour the mixture onto a plate. Put the egg whites in a nearby bowl. Dip the chicken tenders in the egg whites, then evenly coat them in the flour mixture and lay out on a cookie sheet sprayed with cooking spray. Bake for about 16 minutes, flipping them halfway through, until both sides are crisp.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Quinoa Tabouli Salad 1 cup cooked quinoa 3 tablespoons extra virgin olive oil 3 tablespoons lemon juice ½ teaspoon sea salt 1 cup chopped fresh parsley ½ bunch chopped fresh cilantro 3 tomatoes, diced 2 scallions, white and green parts, thinly sliced ¼ cup chopped cucumber ¼ cup reduced-sugar dried cranberries Mix all of the ingredients in a large bowl and refrigerate until ready to serve.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Stuffed Quinoa Peppers ½ pound light ground beef or turkey (optional) 1 ½ cups cooked quinoa ½ pack salt-free taco seasoning 6 red bell peppers, halved and seeded ¾ cup low-sodium black beans, drained and rinsed ½ cup finely chopped fresh cilantro 1 cup corn kernels 1 teaspoon garlic powder 1 can green chiles ½ teaspoon onion powder 1 cup diced cherry tomatoes ¼ cup light or fat-free feta cheese ½ cup shredded pepper jack cheese Preheat the oven to 425 ° F. If using beef or turkey, cook it with the taco seasoning. If leaving the beef out, then mix the taco seasoning in with the cooked quinoa. Place the bell pepper halves on a foil-lined baking sheet with the cut side down. Spray the peppers with olive oil (either from a sprayer or a store-bought can) and roast for about 10 minutes. Mix the beef or turkey (if using), quinoa, beans, cilantro, corn, garlic powder, chiles, onion powder, tomatoes, and feta in a large bowl. Flip the peppers, cut side up, and fill with the quinoa mixture. Place back in the oven for another 10 minutes and sprinkle the pepper jack on top for the last minute or so, until melted.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Chicken Salad 2 pulled boneless chicken breasts, grilled, boiled, or baked ¼ cup Greek yogurt ⅓ cup chopped celery 2 shallots, chopped ⅓ cup halved grapes 1 whole-wheat sandwich thin or a bed of greens FOR THE TOASTED WALNUTS: Fill a small skillet with walnuts and heat over medium-high heat. Sprinkle with salt to taste and cook, tossing until they are brown. Mix the chicken and yogurt thoroughly in a small bowl. Blend in the celery, shallots, and grapes and spread on a whole-wheat sandwich thin or over a bed of greens. Note: You can also use pulled-apart rotisserie chicken—just make sure to remove its high-fat skin first.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“FOR THE PICKLED ONION: ½ onion, thinly sliced 2 tablespoons rice vinegar 1 ½ teaspoon stevia Mix the ingredients in a small bowl, cover, and place in the refrigerator.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Rice Paper Wraps 2 rice papers (they’re about the size of a tortilla) ½ avocado, thinly sliced 1 handful of broccoli slaw 2 pinches of chopped fresh cilantro ½ red bell pepper, thinly sliced ½ carrot, shaved ¼ cucumber, seeded and sliced lengthwise 1 cup shredded cooked chicken (optional) Annie Chun’s Thai Peanut Sauce Fill a plate with water and dip each rice paper wrap in it for about 5 seconds, then let dry on a paper towel. Mix all of the ingredients in a small bowl, place half in the in the center of each wrap, and roll them up. Serve with peanut sauce for dipping.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Kale Quinoa Asian Salad 1 cup cooked quinoa 2 cups chopped kale ½ cup shredded carrot ½ cup toasted almonds 1 cup halved cherry tomatoes ½ cup currants FOR THE ASIAN VINAIGRETTE: 2 tablespoons extra virgin olive oil 2 tablespoons rice vinegar (or balsamic, based on taste) 1 tablespoon low-sodium soy sauce 1 teaspoon minced garlic 1 teaspoon honey 1 teaspoon shaved fresh ginger ½ teaspoon sesame oil 1 tablespoon water While the quinoa is cooking, prepare the dressing by combining all the ingredients and mixing them thoroughly. Pour 2 tablespoons of dressing on the chopped kale to let it soak in and set aside. Once the quinoa is cooled, mix all ingredients in a medium bowl.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Apple Cider Salad 2 cups mixed greens 1 apple, cored and chopped 4 ounces crumbled blue cheese Shredded rotisserie chicken (optional) Black pepper to taste FOR THE MAPLE PECANS: ½ cup pecan pieces Pinch of salt 2 teaspoons maple syrup Add the pecans and salt to a skillet over medium-high heat, and cook until brown. Add the maple syrup and reduce the heat to medium. Let the syrup mix in, then remove from the heat. FOR THE APPLE CIDER VINAIGRETTE: 2 tablespoons Bragg’s Apple Cider Vinegar 2 tablespoons extra virgin olive oil 1 teaspoon minced garlic ¼ teaspoon onion powder ¼ teaspoon oregano Pinch of salt and pepper ¼ teaspoon onion powder Combine vinaigrette ingredients and stir together, then drizzle over salad and toss.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Hummus Sandwich 2 tablespoons red pepper hummus 2 slices Ezekiel bread ½ avocado, sliced 2 thin tomato slices ¼ cup alfalfa sprouts Sliced red onions Spread hummus on each slice of Ezekiel bread and add all of the other ingredients to assemble the sandwich.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want

“Lemon Pancakes with Blueberry Compote FOR THE LEMON PANCAKES: 3 cups almond flour 1 ½ cups unsweetened almond milk ½ teaspoon baking soda 3 eggs 1 teaspoon lemon zest 1 teaspoon lemon juice FOR THE BLUEBERRY COMPOTE: 1 pint blueberries 1 tablespoon agave nectar 1 teaspoon arrowroot powder ½ cup water To make the pancakes: Mix all of the ingredients in a medium bowl. Spray a skillet with cooking spray and make sure it is hot for your first batch. Drop in a large spoonful of batter and cook until you see bubbles forming. Flip and do the same on the other side. To make the compote: Bring all of the ingredients to a boil, stirring continuously and smashing the blueberries as you go. Reduce the heat and simmer for 5 minutes. Refrigerate or use immediately. To serve: Top the pancakes with blueberry compote.”
― Erin Oprea, The 4 x 4 Diet: 4 Key Foods, 4-Minute Workouts, Four Weeks to the Body You Want