Day 21 – The Round 28-Day Diet


Round day of Recipes

Today is all about Round recipes. making Round snack and meals can be as simple as eating grapes off a vine, picking blueberries and eating them, peeling an orange for a snack, slicing fruit for a salad, or grilling chicken.

Here in the Round world, we like simple. It is the essence and all we need. All of these recipes I’m offering today are simple Round dishes that work perfectly on any Rounding down eating plan.  Let’s start with Breakfast and work our way through the meals of the day.


Fruity and Nutty Oatmeal


A flavorful and comforting breakfast


Oatmeal (2 servings)
10 raisins
4 slices (1/2 inches thick)  smashed banana
1 tablespoon sliced almonds
Dash of cinnamon
Dollop of any jam or preserves
2 tablespoons nonfat milk


Follow the directions on the Rounded oatmeal box for the number of servings you want t. You will want to make one serving per person. Notice that oat grains are flat and Round.

Serve in a colorful bowl, add a cup of the hot oatmeal mixture sprinkle ,with cinnamon, add a dollop jam for sweetness or leave it out, pour a ring of nonfat milk or omit the milk, and eat slowly with a cup of steaming tea. Share with somebody you love.

Sunny-side Egg Salad Breakfast


1 slice iceberg lettuce
1 egg
1 slice avocado
1 slice large tomato
Smidgen of olive oil
Salt & pepper to taste
¼ tablespoon  any light salad dressing
For people Roundercising hard: 1 slice whole grain toast


Cut one thick slice of iceberg lettuce, one circular slice of avocado and one slice of tomato. On a pretty plate, stack the lettuce, tomato, and avocado – in that order. Drizzle with any light salad dressing. Set aside.

Lightly brush a nonstick frying pan with olive oil and place over medium high heat. Cook the egg sunny-side up or over easy. Place cooked egg on top of the salad stack. Salt and pepper to taste. Serve, enjoy the round shape, and eat right away. Drink with a hot cup of coffee, tea or water. Make for Sunday morning for the family and serve with a slice of whole grain toast.


Chicken Salad Unwrapped


3 chicken breast (boneless & skinless)
1 cucumber
1 celery stalk
3 fresh Basil leaves
Romaine lettuce leaves
1/3 cup plain yogurt
1 teaspoon Dijon mustard
Juice from 1/2 lemon
Smattering of lemon zest


Boil the chicken breast for 20 minutes, let cool and cut into small chunks. Cut the cucumber and celery into small squares, chop the Basil leaves, and place in a large mixing bowl. Squeeze the lemon juice, zest zest the lemon peel and add to the bowl. Add the  yogurt, mustard and chicken and fold together. Scoop 1/2 cup of the chicken salad mixture inside the Romaine lettuce leaves. Serve with hot tea and take a walk after eating — remembering to breathe and enjoy the endorphins. Eat with your hands. Great for kids, guests, and can be served any time of day.

Chicken Shredinni


Chicken Shredinni

Like pasta only not!


3 zucchinis
2 cloves garlic
1 teaspoon olive oil
1 tablespoon fresh basil
1 teaspoon fresh cilantro
1 tablespoon Parmesan cheese
1 chicken breast
Salt and pepper to taste

Broil or boil the chicken and cut into bite-sized pieces. Shred the zucchinis and dice the garlic. Chop the cilantro and basil. Grate the Parmesan cheese. Drizzle the olive in a frying pan and add the zucchini and garlic. Cook for 7 minutes, stirring occasionally so it browns, but does not burn. Turn the heat off and add the chicken, basil, salt and pepper. Stir and serve hot with a sprinkling of Parmesan cheese and cilantro. Serve this to your pasta loving friends and see how they like it.



obama_CHILIObama’s Chili–Only Rounder

Enjoy this chili even if you are not an Obama fan. It’s hot, fresh, flavorful, comforting, and is 100% on the Round Diet. I believe that Obama eats healthy Round foods most of the time, although he does not know it yet. He may also not know that his entire family lives the Round life now that Michelle planted a White House garden. Odds are she is growing fresh herbs, onions and peppers for Obama to add to his chili when he’s in the mood to prepare this go-to dish. I’m crossing my fingers that he makes it for me one day.


1 red & 1 yellow onion
1 red & 1 green pepper
1/2 pound ground turkey
1/4 teaspoon ground cumin
1/4 teaspoon fresh oregano
1/2 teaspoon fresh basil
1 tablespoon chili powder
3 tablespoons red wine vinegar
4 large tomatoes
1 zucchini shredded
3 cloves of garlic
1/2 tablespoon olive oil
2 cans red kidney beans


Chop peppers, onions, and garlic and sautee in olive oil. Add ground turkey (unless you are a vegetarian) and brown. Add shredded zucchini and all spices, stir, then add red wine vinegar. Toss in tomatoes and let simmer for 3 minutes. Add kidney beans and cook for 5 more minutes.

Serve hot with chopped onions and diced tomatoes. Store in containers to freeze or eat later during the week on a salad or by itself. A portions size for Obama Chili is 1 cup of this spicy ambrosia.

Radicchiolously Tasty Salad


6 (2 to 3 ounce) pieces salmon
1/4 cup sliced almonds
½ cup iceberg lettuce
¼ cup radicchio
¼ Napa cabbage
¼ cup red cabbage
¼ cup red onions
1 large tomato
¼ cup basil
¼ cup spinach leaves
½ red, ½ yellow & ½ green bell peppers

¼ avocado
½ cucumber
1 orange
1 lemon
1 teaspoon lemon juice
Salt & pepper to taste
1 tablespoon All Around Salad Dressing, see below.


Slice the lettuce, cabbages, onions and tomato into thin strips, shiffenade the basil and spinach leaves, and mix together in a large bowl. Hint: to cut tomato strips, gut all seeds, cut into halves, flatten and then slice.

COW_TIPCut cabbages ahead of time and store in the fridge. You can then add this base to any plate, drizzle dressing on it and add any Round food as a topper. This gives you that extra added crunch and chewing time that we all need. You can also store this salad without the dressing, so you can create different salads throughout the week. This works as a base for a variety of salads by adding topping like chicken, salmon, crumbled eggs.

Preheat the oven to 400 degrees F.

Slice the orange and lemon into circles. On a foil-lined baking sheet, place orange and lemon circles with a piece of salmon on each one, being careful to make sure they are not touching. Sprinkle each piece of salmon with 1 teaspoon of the sliced almonds. Bake for 10 minutes. Salt & pepper to taste.

Sprinkle dressing over the salad and mix together. Place1/2 cup on a plate. Top with avocado, salmon, cucumber, and garnish with a fancy lemon wedge. Serve this dish for lunch or dinner.

Potato Circles

cooking_potato_circlesDuring my bodybuilding days I relied on these potato circles as my one indulgence that really wasn’t all that indulgent — it just feels that way. I ate potato circles hot or cold. When hot they taste a lot like French fries. When cold they are a bit less sexy but you are bound to enjoy the simple taste of these potatoes no matter what temperature.


1 medium red potato
1 medium yellow potato
1 medium sweet potato
Optional (add a sprinkle of any spice)
Dash of salt
Sprinkle of any spice
1 teaspoon of catchup


JOBTRAIN_potatos_roseWash potatoes and slice into thin circles, place on a lightly oiled baking sheet and broil each side for 5 minutes or until toasty brown. Make sure you keep an eye on them, as they have a tendency to cook fast and burn.

Serve a million ways, like with catchup or with a tomato rose in the center like a flower, and eat with your hands no matter where you are. You can eat these any time of day. Add them to eggs in the morning, snack on them during the day, or pair them with a protein and side dish for dinner. You are the boss…you get to choose.

COW_TIP Eat 6 to 8 potato circles for a snack or added to a meal. Dip into catchup, hot sauce, mustard or eat them naked and lightly salted. This recipe will feed a family or you can store 6 circles in a baggie for a snack-on-the-go or put them in a container and refrigerate for reheating for a later meal.

Dressings Fit for a Round Salad


Yummy Round ingredients fit for a salad

Now that you are eating a lot of salads and side dishes made out of Round ingredients, it is time to try what I call All a’Round Salad Dressing. It will give any number of dishes a delicious fresh burst of flavor that you can switch up with different ingredients like you’ll see in the zestier version of this dressing.

All a’Round Salad Dressing


1 tablespoon rice wine vinegar
1 tablespoon lemon juice
6 tablespoons olive oil
1 tablespoon chopped fresh Basil or Thyme


Combine the vinegar, lemon juice and herbs in a medium bowl. While whisking like a dervish, add the olive oil slowly — until it tastes and looks as you desire.  Store remaining dressing  in the fridge. Add ½ teaspoon to any salad or drizzle over veggies. Be proud to make this dressing that’s always a big hit.

Zestier All A’Round Salad Dressing

6 tablespoons olive oil
2 tablespoons red wine vinegar
1 tablespoon chopped basil
1/2 teaspoon Dijon mustard
1/2 teaspoon lemon zest (scraped lemon peel)
½ tablespoon finely grated Parmesan cheese
Salt and pepper to taste


Combine the vinegar, herbs, lemon zest, mustard, and Parmesan cheese in a medium bowl. While whisking like a dervish, add the olive oil slowly — until it tastes and looks as you desire. It’s a lot like rubbing your head and patting your stomach.  Store remaining dressing  in the fridge. Add ½ teaspoon to any salad or drizzle over veggies.

Time to Experiment!

Try making these dressings and start inventing your own. You’ll rarely want to buy store bought dressing again.

Three eggsEat hard boiled eggs after doing Roundercises to feed your body with the protein it needs to reshape and activate your muscles to burn fat all day!

Add 1 teaspoon of crumbled blue cheese to any salad and enjoy the pop of flavor and that something you might be missing about now — something rich and creamy.


Notice the simplicity of these Round snacks.

COW_TIPIf you only had one take away from this diet, it is that you become very aware of the natural shape of the food you eat. If it is Round, ask yourself if it grew on a tree, vine or in the ground. If not, question it’s origin and consider not eating it. That one concept will change your life!

Round Gorp

A_WALNUTS_YELLOW-RAISINSFrom the ingredients below, choose the nuts, seeds and dried fruit you enjoy the most and mix them together.

It does not matter what you choose, they all go together and you can make it different every time. So choose all or just the ones you want.

Mix it up!


1 ounce almonds
1 ounce walnuts
1 ounce pecans
1 ounce sunflower seeds
1 ounce soy nuts
1 ounce pine nuts
2 ounces yellow raisins
2 ounces dark raisins
2 ounces dried strawberries
2 ounces dried blueberries (diced)
2 ounces dried mango (diced)
2 ounces dried apricots (diced)


In a bowl, mix together all the nuts, seeds and dried fruit. Fill small snack containers with 1 to 2 shot glasses of the  Round Gorp. Keep at least one with you at all times for when you are out in the world so you will never be without a snack. And if you live in California like I do, then you carry extra in case of an earthquake.

Eating Grapes Every which way


You can eat grapes right off the vine, one grape at a time, in a salad, frozen grape treats on a hot day, sliced red and green grapes plated in a spiral design, on a tooth pick you serve at a party, as a game where you toss a grape in the air and catch it in your mouth (not recommended due to choking hazards), as jelly on whole grain toast, as grapeseed oil  in a salad dressing, in a bottle of wine or champagne — all of which could lead to someone feeding you grapes, one at a time, by hand, while somebody massages your feet with avocado and coconut oil.

Frozen Grape Treats


Big bunch of  red or green grapes


Wash, separate (from the stem) and pat dry the grapes. Place in a freezer container and put in the freezer. Let the grapes freeze before eating —  even one. Keep them in the freezer for snacking with later — especially refreshing on a hot summer day.

Snacking it up wherever you go

Keep your body consistently fed so you don’t get crazy hungry.

APPLEMother Nature designed 2 of my favorite snacks, grapes and apples, in ready-made, portable outer coatings — all so you can take these delicious morsels with you to eat where ever you go during the day. Eat grapes and apples at home, or grab some apples, toss them into your purse, backpack, briefcase or pocket (beware of squishability). Pack a handful of grapes in a baggie or container and take them with you in a car, in the office, one a shopping trip, to a party or movie, on a lake, on a plane, on a train, in a waiting room, or anywhere you go between meals.

Imagine there were no grapes…GRAPES

If grapes did not exist and a popular company like Nabisco invented grapes and sold them for the first time, people would think they were the best thing they ever ate and would buy them by the truckloads. The fact that grapes are so readily available and have been around since near the dawn of time, many people take them for granted and forget just how delicious and easy to eat they are. It is time to look at food with a Round eye and remember that Mother nature already designed the perfect food for us to eat, that is if we choose to LOOK!

Beside grapes and apples, the same goes for many other Round fruits, like blueberries, guava’s, apples, melons and so many many more. As the world stands today, there is not a company under our Round sun that could manufacture something as delicious, good for you as one of Mother Nature’s Round foods — like the perfect grape, blueberry, apple — the  list goes on!

COW_TIPGrapes make the perfect snack! Feed them to your kids instead of all those unRound foods that come from square boxes that you find in the middle of the grocery store.


Remind yourself of the 20 steps to rounding down:

  • STEP 1: Be Prepared
  • STEP 2: Recognize Round Foods
  • STEP 3: Choose your Round meals
  • STEP 4: Choose Recipes
  • STEP 5: Make a shopping list
  • STEP 6: Go Round food shopping
  • STEP 7: Prepare Round food
  • STEP 8: Portion and Plate Round food
  • STEP 9: Eat Round food
  • STEP 10: Follow a Balanced Roundercise Routine
  • STEP 11: Visualize your smaller butt and happy self
  • STEP 12: Affirm Yourself
  • STEP 13: Write in Your Diary
  • STEP 14: Stop eating 3 hours before bedtime
  • STEP 15: Take Time to Relax
  • STEP 16: Measure yourself
  • STEP 17: Get 8 hours sleep
  • STEP 18: Find a Diet Buddy
  • STEP 19: Fit laughter into your day
  • STEP 20: Stand Beside the Round Diet No No’s
  • STEP 21: Enjoy your new Round eating and living habits

Tonight’s Homework

  • Make a Round recipe.
  • Go food shopping and buy a different Round food.
  • Imagine yourself in your goal jeans.
  • Call your diet buddy, if you have one.
  • Write in your diary.
  • Say affirming words to yourself.
  • Roundercise for at least 30 minutes.
  • Don’t let guilt into your head.
  • Find time to laugh.



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