Category: Recipes & Menus
1/BREAKFAST
EGG AND AVOCADO ON TOAST
1 slice whole-wheat toast
1 egg-cooked sunny-side up
1/2 avocado, sliced
1/2 medium grapefruit (on the side)
*STARTING EACH MEAL WITH HALF A GRAPEFRUIT helped adults in one study lose up to 10 pounds in 12 weeks without any other dietary changes.
Total:380 calories
SNACK
1/2 medium baked sweet potato
1/4 cup plain nonfat yogurt
1 1/2 Tbsp chopped walnuts
*LOW GLYCEMIC FOODS SUCH AS SWEET POTATOES may contribute to a reduction in body fat.
Total: 157 calories
2/LUNCH
CHICKEN SALAD WRAP
1 whole-wheat wrap
3 oz chicken breast, chopped
1 celery stalk, chopped
1/2 cup chopped apple
2 tsp olive oil
1 tsp Dijon mustard
3/4 cup baby spinach leaves
2 slices tomato
* STUFF YOUR WRAP WITH FRUITS AND VEGGIES. Their fiber content will fill you up for a minuscule number of calories.
Total: 379 calories
SNACK
1/2 cup plain nonfat yogurt
1/3 cup cooked quinoa
2 tsp black currants
* HALF A CUP OF YOGURT HAS AS MUCH HUNGER QUASHING PROTEIN AS AN EGG.
Total: 145 calories
3/DINNER
CHEESY VEGGIE PASTA
1/2 cup whole-wheat macaroni
1 cup crushed whole, peeled canned tomatoes
1/2 cup low-fat ricotta cheese
3/4 cup chopped spinach
1 cup zucchini wedges
2 tsp olive oil
*GO MEATLESS ONCE A WEEK. According to a study in The American Journal of Clinical Nutrition, eating less meat may help keep your weight in check.
Total: 439 calories