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1/31 ,
When you get home after a long day at work, it can be so tempting to grab takeout or
heat up a frozen mealbut don't even think about it. Instead of sacrificing your health
for the sake of convenience, enjoy any one of these super-easy dinners that will be ready
in no time and help you shed weight all month long. These healthy dinner recipes are
quick, simple, and tasty!
Loaded Spaghetti
2/31 ,
LOADED SPAGHETTI
1 cup sliced bell pepper
1/2 cup sliced red onion
1 tsp olive oil
1 cup cooked whole-wheat spaghetti
2/3 cup cooked edamame
Saut peppers and onions in oil until onions are translucent. Toss with pasta and
edamame.
Soybeans are brimming with hunger-satiating protein and fiber, making them a great
pasta topper.
(For even more great healthy-eating ideas that will help you lose weight, check out The
Women's Health Diet.)
Cook hot dog, and heat baked beans in a saucepan. Serve hot dog in the bun, topped
with mustard and relish, with beans and melon on the side.
Your hot dog doesn't have to be a diet-breaker, so long as you load up on healthy
toppings instead of chili and cheese, which can beef up your dog with saturated fat,
excess calories, and tons of sodium.
These fun (and healthy!) pita pizza recipes will give you even more healthy-dinner
options:
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Summer Farrotto
4/31 ,
SUMMER FARROTTO
1 boneless, skinless chicken breast (3 oz)
2 Tbsp olive oil, divided
1/4 cup sliced red onion
1 cup diced yellow squash
1/2 cup dry farro
1 Tbsp chopped parsley
1 Tbsp grated Parmesan cheese
Pan-sear chicken in 1 Tbsp oil, seasoning with salt and pepper to taste, then dice. Saut
onion and squash with remaining oil. Stir in farro until coated in oil. Add 2/3 cup water,
bring to a boil, stir, reduce heat, and cover. Cook 20 minutes or until soft. Stir in
chicken, parsley, and cheese, and serve.
Haven't tried farro? It's an Italian grain with a nutty flavor that is packed full of essential
nutrients such as magnesium, B vitamins, niacin, zinc, protein, and fiber.
Cook quinoa as directed. Toss with greens, beef, broccoli, and pepper in a bowl. Whisk
oil and vinegar for dressing.
Cook pasta as directed and toss with oil, vegetables, and mint. Season with salt and
pepper to taste.
Full of fiber, those artichoke hearts will help you fill up fasterand stay full. Bye,
midnight snacking!
Bake chicken at 350F for 25 minutes, then shred with a fork. Meanwhile, combine
soup, quinoa, and kale in a saucepan, bring to a boil, and simmer until quinoa is done,
about 15 minutes. Add chicken. Steam asparagus, then toss with soy sauce and ginger.
Serve asparagus on the side.
Did you know that sweet potatoes pack 438 percent of your daily value of infection-
fighting vitamin A? Not bad for a delicious side dish.
Pizza Party
9/31 ,
PIZZA PARTY
1 Amy's Light 'N Lean Italian Vegetable Pizza
3 oz broccoli slaw
1/4 cup black beans
1/4 cup sliced scallions
1 tsp olive oil
1 oz lemon juice
Bake pizza. Blend slaw, beans, scallions, oil, and lemon juice, and serve on the side.
This pizza only costs you 280 calories. A fast-food personal pie? Double that.
In a 350F oven, bake chicken, topped with mushrooms, chives, and oil, for 15 minutes.
Microwave sweet potato for five to seven minutes.
Sweet potatoes have a lower glycemic index than white spuds do, so they're gentler on
your blood sugarand potentially your waistline.
Shrimp Ceviche
11/31 ,
SHRIMP CEVICHE
1/2 cup chopped cucumber
1/3 cup chopped jicama
1/3 cup chopped mango
1 Tbsp chopped onion
1/4 cup sliced avocado
1 tomato, sliced
1 cup cooked shrimp
1/4 cup lemon juice
1 tsp red pepper
Avocado's monounsaturated fats may play a role in warding off belly fat.
Light Lasagna
12/31 ,
LIGHT LASAGNA
1/2 cup cooked whole-wheat spaghetti
1/4 cup part-skim ricotta
1/3 cup prepared tomato sauce
1/2 tsp crushed red chili flakes
1 Coleman Natural Mild Italian Chicken Sausage link, cooked
2 cups spinach
Combine pasta, ricotta, sauce, and chili flakes, then crumble sausage on top. Add
spinach, and let wilt.
Whole-wheat pastas have more fiber than their empty-calorie, white-flour counterparts.
Steam broccoli and parsnips, then puree with stock and cheddar; sprinkle with nuts.
Bake chicken, top with lemon juice, and season.
Clear soups can help fill you up, but pureed ones taste richer, which can be more
satiating.
Sear shrimp in olive oil over medium heat for three to four minutes, seasoning with
cilantro and lime juice. Steam squash and chard for five to seven minutes, and cook rice
according to package directions.
With fewer calories per ounce than most fish, shrimp are the ideal seafood if you're
trying to slim down.
Coat chicken with olive oil. Cover with lemon slices and rosemary, and bake at 350F for
25 to 30 minutes. Combine gazpacho ingredients in a blender, then serve at room
temperature with chicken.
Garlic does more than add flavor: It may help boost weight loss and reduce body fat.
Lime juice not only adds zing to this dishit also adds antioxidants that can wipe out
stress, fight the signs of aging, and rejuvenate your body and mind.
Combine tomatoes, cooked green beans, diced chicken breast, pesto sauce, and salt and
pepper in a bowl. Add cooked linguine. Garnish with shredded Parmesan.
Sauce
1/2 Tbsp hoisin sauce
1 tsp low-sodium soy sauce
1/2 tsp rice vinegar
Asian Slaw
1/2 cup shredded red cabbage and green cabbage
1/4 cup sliced jicama
1/4 cup grated carrot
1 tsp olive oil
1/2 tsp rice vinegar
In a nonstick skillet coated with cooking spray, saut first three ingredients for
five minutes. Add edamame, scoop mix onto lettuce, top with scallion, and wrap up.
Drizzle with sauce, and serve slaw on the side.
Substituting mushrooms for some of the meat in the dish saves fat and calories. Plus,
you won't compensate by eating more later, a 2008 study reported.
Brussels sprouts contain quercetin, a flavonol that may reduce belly fat and help you
fend off extra pounds.
Grill mushroom and burger, and top with onion, tomato, and lettuce on flatbread.
Grass-fed bison meat contains less fat than both ground chicken and grass-fed beef
plus it has more protein.
Sprinkle salmon with lemon juice and dill and bake for 15 minutes at 225F.
Chow downbroccoli contains quercetin, which inhibits the maturation of fat cells.
Salad
1 cup romaine lettuce
1/4 cup chopped tomato
1/2 cup sliced cucumber
1/2 Tbsp balsamic vinegar
Toss pasta with shrimp, sun-dried tomatoes, olives, and pine nuts. Top with Parmesan.
Serve alongside the salad.
Pine nuts increase your body's secretion of satiety hormones and may short-circuit your
appetite.
Heat canola oil in a large nonstick skillet over high heat. Add scallops and cook without
stirring until well browned, around two minutes. Flip scallops and cook until the sides
are firm and centers opaque, 30 to 90 seconds. Drizzle with lemon juice, and sprinkle
sage on top. Serve with squash and kale.
These mollusks are high in satisfying protein and can help you lose weight: In a
University of Washington School of Medicine study, people who increased their protein
intake from 15 percent to 30 percent of their daily calories lost eight pounds of fat in 12
weeks.
Cook vegetables over medium-high heat, then combine with cooked macaroni and
cheese.
Marinate beef in teriyaki and dressing for 30 minutes. Heat olive oil in a pan, and cook
beef one to two minutes. Add veggies, and cook for another five to seven minutes until
beef is browned. Serve over rice.
Beef from cows that graze on grass has higher amounts of conjugated linoleic acid,
which can help fight body fat.
Shrimp is high in omega-3's, and according to a study in the journal Appetite, people
who ate omega-3-rich diets were most likely to feel satiated.
Saut spinach in one teaspoon olive oil, and toss with chicken, penne, and tomato sauce.
Top with Parmesan.
Spinach contains lipoic acid, which plays a role in energy production and may help
regulate blood sugar levels.
Bulgur is a quick-cooking, nutty-tasting whole grain that's lower in calories and fat than
brown rice.
Asian Snapper
29/31 ,
ASIAN SNAPPER
1/4 cup raw pistachios
1/2 cup cooked millet
1/2 cup bok choy
6 oz cooked snapper
4 tsp low-sodium soy sauce
2 tsp sesame seeds
1/2 cup sugar snap peas, cooked
Mix pistachios into millet. Top millet with bok choy and then snapper. Drizzle snapper
with soy sauce, and sprinkle with sesame seeds. Serve sugar snap peas on the side.
In a study, those who added pistachios to their diet lowered their body-mass indexes
more than those who ate pretzels instead.
Cook burger in pan spritzed with cooking spray, then chop burger and combine with
rice, corn, and salsa. Toss veggies with oil and salt, roast for 15 to 20 minutes, and serve
on the side.
Fill up with brown rice. It has more than five times the fiber of the white stuff.
Season cod with parsley, salt, and pepper, then steam for eight minutes. Cook polenta
with milk, per package instructions, then top with pine nuts and rosemary. Serve with
green beans.
Fight flab with flavor: Rosemary's carnosic acid appears to help reduce weight gain.
Subscribe
1/21 ,
You probably spend your mornings at work counting down the minutes 'til your much-
needed lunch break, so why not double your pleasure by brown-bagging a delicious meal
you can actually get excited about? Skip the drive-thru, stop checking your e-mail, and
enjoy any one of these healthy meals that will aid your weight-loss effortseven if you're
stuck at your desk.
2/21 ,
Combine yogurt and horseradish, and spread on lettuce. Top with roast beef and
tomato, and roll into a wrap. Serve with raspberries.
Greek yogurt is a great mayo substituteeven light mayonnaise can't compare when it
comes to saving calories and fat.
(GetmorehealthyeatingtipsanddeliciousrecipeideasfromScratch,acookbookfromour
CEO,MariaRodale.)
Tuna-Avocado Sandwich
3/21 ,
TUNA-AVOCADO SANDWICH
1/3 avocado, mashed
1/2 Tbsp lemon juice
4 oz white albacore tuna, drained
1 thick slice tomato
1 piece butter lettuce
1 slice red onion
1 slice whole-grain bread
Combine avocado with lemon juice, and fold in tuna. Stack tomato, lettuce, onion, and
avocado and tuna mixture on bread for an open-face sandwich.
An avocado a day may help to keep the doctor away, research shows.
Tofu Salad
4/21 ,
TOFU SALAD
1 Tbsp soy sauce
1 Tbsp almond butter
1/8 tsp minced garlic
4 oz tofu, extra firm, thinly sliced
1 cup snow peas, slivered
1/2 tsp sesame seeds
2 Scandinavian crispbread crackers
Whisk soy sauce, almond butter, and garlic. Toss with tofu and snow peas. Top with
sesame seeds, and serve with crackers.
Almonds are great for a healthy and slim gut: A Penn State study of 52 adults found that
people who ate 1.5 ounces a day of almonds for six weeks reduced their belly fat and
waist circumference more than those had a high-carbohydrate, calorie-matched snack.
Lay fillings on nori sheets, and roll up sushi-style. Cut, season with lime juice, and
sprinkle with salt and pepper to taste.
The omega-3 fats in salmon increase the production of a compound that repairs
damaged cells and helps control inflammation.
Cook burger, and serve open-faced on half a bun. Top with lettuce, tomato, and
mustard. Cut sweet potato into wedges, coat with oil and seasonings to taste, and bake.
Who says you have to forgo your favorite burger-and-fries combo for the sake of a flat
belly? These replacements keep your favorites low-calorie.
Fiesta Salad
7/21 ,
FIESTA SALAD
4 oz ground turkey (93% lean)
1 1/2 tsp Simply Organic Southwest Taco seasoning
3 cups shredded romaine lettuce
1/4 cup black beans
1/2 cup diced tomatoes
1/4 cup yellow corn
1 Tbsp cotija cheese
5 blue-corn tortilla chips, crumbled
Brown turkey in a pan on the stove top, and stir in taco seasoning. Toss turkey with
remaining ingredients.
Keep your taco salad healthy by swapping out beef for lean turkey.
Warm chicken sausage, and season with garlic salt in a pan, then stir in lentils for 2
minutes. Remove from heat, stir in fennel, apple, and celery, and serve over arugula.
Whisk oil, vinegar, and mustard, and drizzle over top.
Chances are, you're not utilizing fennel in your cooking, but you should beit's loaded
with phytonutrients, vitamin C, fiber, folate, and potassium.
Winter Grains
9/21 ,
WINTER GRAINS
1/4 cup dry farro
1 1/2 tsp olive oil
1 Tbsp filtered apple cider vinegar
1 tsp agave nectar
1 tsp orange zest
1/2 cup sliced kale
1/2 cup chickpeas
1/2 blood orange, sectioned
Cook farro (found in the grains aisle) according to package instructions. Whisk olive oil,
vinegar, agave nectar, and zest for dressing. Toss farro with kale, chickpeas, blood
orange, and dressing.
Blood orange juice slowed fat accumulation in a study done in mice, thanks in part to its
bright color pigments called anthocyanins.
The capsaicin in spicy peppers like jalapenos may have fat-torching powers.
Say (yes to) cheese! The calcium in dairy foods could help stoke your body's fat-burning
power, research shows.
Spread mustard onto bread slices, then layer egg, cheese, scallion, and spinach on top.
Drizzle with lemon juice.
Unlike some of its sugary condiment cousins, Dijon mustard tallies just five calories per
teaspoon.
Combine the first six ingredients. Halve cucumber lengthwise, hollow out each half, and
stuff with salmon mixture.
Side Salad
3/4 cup romaine lettuce
2 Tbsp chopped macadamia nuts
1 clementine
2 tsp olive oil
1/2 Tbsp cider vinegar
Dash salt
Dash pepper
Capers add a salty zing with just two (two!) calories per tablespoon. Pile 'em on.
Toss Brussels sprouts and pumpkin with oil, and roast for 30 minutes at 350F, turning
halfway through. Remove from oven, and toss with remaining ingredients.
Roasting squash brings out its natural sweetness. It's no brownie, but it will help satisfy
your sweet tooth.
Side Salad
12 yellow or red cherry tomatoes, halved
1/4 cup chopped cucumber
4 large black olives, chopped
1 Tbsp chopped scallion
1/2 Tbsp olive oil
1/2 tsp fresh lemon juice
1 tsp fresh mint
Top bread with turkey, spinach, sun-dried tomatoes, and feta. Broil six to eight minutes,
or until golden. Serve with salad.
This salad isn't only visually pleasing, it's seriously filling. An assortment of colors and
textures may make a meal more satiating, finds research at the Smell & Taste Treatment
and Research Foundation.
Tabbouleh
1/2 cup cooked bulgur
3 Tbsp finely chopped fresh parsley
1/2 medium tomato, chopped
1/2 Tbsp olive oil
1 Tbsp fresh lemon juice
2 Tbsp chopped scallions
1/2 clove garlic, minced
Combine all tabbouleh ingredients, then use to top lettuce with tuna and carrot.
This grain's resistant starch could make you resistant to mindless afternoon grazing.
Chicken Panini
17/21 ,
CHICKEN PANINI
1 1/2 oz sliced low-fat Swiss
1 oz sliced reduced-sodium Black Forest deli ham
1 oz sliced reduced-sodium deli chicken breast
1 whole-wheat roll (12 oz total), sliced and gutted
1/4 cup marinara sauce, heated
Heat lightly oiled grill or panini press to medium heat (or use a grill pan). Place cheese,
ham, and chicken on the roll, starting and ending with cheese. Close sandwich, and grill,
flipping and pressing with spatula if necessary, until golden brown on both sides and
cheese is melted, about five minutes total. Halve sandwich, and serve with marinara
sauce for dipping.
Not all cheeses are created equal, and mozzarella is lower in sodium than other popular
varieties, making it a great option for stocking up on calcium, phosphorus, and protein.
Marinate chicken in Teriyaki sauce in re-sealable bag in fridge. Grill chicken for four to
five minutes, flip, and immediately add the cheese to breast. Continue cooking until the
cheese is melted and the chicken is lightly charred and feels firm to the touch. Remove,
and set aside. While the chicken is resting, place the pineapple slices and rolls on the
grill. Toast the rolls lightly, and cook the pineapple until it's soft and caramelized, about
two minutes on each side. Top each roll with chicken, pineapple, onion, and jalapeno.
Suffering chicken breast fatigue? This sweet-and-spicy Hawaiian spin will knock you
right out of it.
Combine cheeses in a small bowl. Set aside. Heat olive oil in a medium saut pan over
medium-low heat. Add onion, and saut for two minutes. Add corn and pepper; saut
for one minute. Add chicken, and saut for one minute. Remove from heat, then stir in
cilantro. Divide cheese mixture, and spread over two tortillas. Layer each tortilla with
half the chicken mixture, and top with remaining tortillas. Spray a large frying pan or
griddle with cooking spray. Warm quesadillas over medium heat for five to six minutes,
flipping halfway through.
This isn't your ordinary quesadilla: Goat cheese's full, creamy taste means you can use
less queso without sacrificing flavor. Yum.
Research suggests that the isoflavones in soy foods may help decrease fat accumulation
in the body.
31 Healthy Breakfast
Recipes That Will Promote
Weight Loss All Month Long
Time to kick your boring healthy breakfast routine to the curb.
Subscribe
1/32 ,
By now, you probably have that one healthy breakfast staple that gets you through the
daybut who says you have to settle for the same bowl of oatmeal or egg white omelet
every morning? Breakfast is the prime time to get your day off to a healthy and delicious
start, so let it live up to its full potential! Click through these slides to check out
recommendations for healthy breakfast recipes that help you lose weightyou'll be set
for the whole month.
Spread cream cheese on toast, and top with salmon, onion, and chives.
Don't let cream cheese's bad rep discourage you. Researchers believe that the calcium
found in dairy helps you burn more fat.
(For even more great healthy-eating ideas that will help you lose weight, check out The
Women's Health Diet.)
Add half the olive oil to a heated skillet, saut mushrooms and spinach, and remove to a
plate. Add remaining olive oil to the skillet. Crack egg into the pan, and cook sunny-side
up. Add egg to vegetables. Drizzle with Sriracha sauce.
You already know that spinach is a health food rock starbut it will also help cut
cravings all day long.
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Layer ham, kale, and cheese on muffin halves. Drizzle with olive oil, and sprinkle chili
powder, sea salt, and black pepper to taste. Toast muffin halves side by side in a 375F
oven for 10 minutes, or until cheese melts.
Olive oil is packed with antioxidants and healthy fats, so this drizzle is the easiest weight
loss hack you can add to your morning.
Heat chicken sausage. In a pan, saut sweet potato and kale in olive oil until soft,
sprinkling in red pepper flakes.
Studies have shown that people who eat hot red pepper consume fewer calories
throughout the daydefinitely a good way to kick off your morning.
Whole grains not only help you slim down, but can ward off heart disease and type 2
diabetes, studies show.
Sweet-Treat Toast
7/32 ,
SWEET-TREAT TOAST
1 Laughing Cow Original Creamy Swiss wedge
2 slices Ezekiel 7 Sprouted Grains Cinnamon Raisin Bread, toasted
1 cup sliced mango
Mangos are packed full of vitamin C, vitamin A, and plenty of fiberwhich will keep you
full and satisfied.
SCRAMBLED EGGSADILLA
1 whole egg plus 1 egg white
2 Tbsp chopped green pepper
2 Tbsp chopped red onion
1 8-inch whole-wheat tortilla
1 oz Monterey Jack cheese, shredded
2 Tbsp chunky salsa
Scramble eggs with pepper and onion, and fold into tortilla with cheese and salsa.
Enjoy those 20 grams of protein. They'll help you maximize weight loss and maintain
muscle mass.
Spread peanut butter on sliced muffin, and top with seeds, cinnamon, and berries.
A high-fiber breakfast like this oneit's got 12 grams!could help you eat less through
lunchtime, research shows.
Ricotta Swirl
10/32 ,
RICOTTA SWIRL
1 cup part-skim ricotta cheese
1 tsp honey
1/2 cup chopped papaya
1/2 tsp flaxseeds
Stir ricotta with honey, then top with papaya and flaxseeds.
With 29 grams of protein, this bowl will keep your stomach from rumbling all morning.
Top each wrap with half the eggs, arugula, ham, and feta. Fold in half, and warm in a
skillet. Serve with blueberries.
Blueberries are packed with antioxidants that have been proven to protect against
obesity in micelikely a good sign for humans and a good addition to healthy meals.
Toast a split English muffin, then top each half with sliced egg. Serve cottage cheese
with grapefruit wedges on top.
Tofu Scramble
13/32 ,
TOFU SCRAMBLE
1 tsp olive oil
4 oz soft tofu, crumbled
1/2 large red bell pepper, chopped
2/3 cup chopped baby Portobello mushrooms
1 cup chopped spinach
1 Arnold Sandwich Thins 100% Whole Wheat
1 oz part-skim mozzarella
1/2 tsp oregano
Heat oil in a saut pan, then add tofu and vegetables. Cook for 5 to 7 minutes, stirring
often. Serve on sandwich thin, and top with cheese and oregano.
Happy news, vegetarians: Soy foods are as good as other proteins for helping you drop
pounds on a low-calorie diet, a study found.
Soak oats in almond milk in the fridge overnight. In the morning, stir in remaining
ingredients.
Pigments in tart cherries may help reduce body weight and body fat, according to an
animal study conducted by researchers from the University of Michigan Health System.
Whisk together egg and egg white. In a skillet misted with cooking spray, cook tomato,
artichoke, and shallot for 2 minutes over medium heat. Reduce heat to low, and add
eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta. Serve with toast.
Eating whole grains may decrease inflammation, which is associated with decreased
belly flab.
Use milk to prepare oatmeal according to package directions, and mix in pecans,
raspberries, and blueberries.
The soluble fiber in oatmeal will keep you full well past the time you usually start
thinking about lunch.
Scramble eggs with lox and onion. Serve on top of a split toasted English muffin with
berries on the side.
The protein in the eggs can help build muscle, plus eggs contain vitamin B12, which is
vital for breaking down fat. In one study, people who had two eggs at breakfast ate 164
fewer calories at lunch.
Cook rice in milk. Mix in pistachios, then top with sugar and cinnamon.
In a study published in the Journal of the American College of Nutrition, dieters who
snacked on pistachios daily recorded a lower BMI after 12 weeks than those who
munched on pretzels.
Mix together wheat germ and ground flax seed, and use as base. Alternate layers of
grapefruit and yogurt. Top with honey and wheat germ.
Pro-tip: Keep the thin skin between segments intact! Most of grapefruit's three grams of
fiber is found in those walls.
Heat the pancake in a toaster or toaster oven, then top with almond butter and berries.
Eating almonds or almond butter at breakfast keeps your blood sugar steadier,
according to a study in Nutrition & Metabolismmeaning you may be less likely to
jones for a sugary fix midmorning.
One study found that barley subbed into hot cereal and snack mixes is better than
whole-wheat flakes when it comes to reducing hunger.
Mix coconut extract into yogurt, and sprinkle chopped mango on top. Enjoy cinnamon-
raisin bread toasted.
Polyphenols in mango may activate proteins in the body that regulate metabolism and
help reduce body fat.
Ricotta-Blueberry Crepes
23/32 ,
RICOTTA-BLUEBERRY CREPES
1/2 cup whole-wheat flour
2 egg whites
2 tsp canola oil
1/2 cup low-fat buttermilk
1/4 tsp salt
1 Tbsp part-skim ricotta
1/4 cup blueberries
1 tsp slivered almonds
1 tsp ground allspice
Mix first five ingredients. Add half the batter to a skillet over medium-high heat, and
swirl to coat. Cook 30 seconds, flip, and cook 20 seconds. Make second crepe. Fill with
ricotta and berries, roll up, and top with almonds and allspice.
Between those egg whites and almonds, you're packing away enough protein to
maximize weight loss all day.
Mix low-fat ricotta with honey, and spread on whole-wheat toast. Top with remaining
ingredients.
Pomegranate may increase fat burn and weight loss by activating proteins that control
fat and metabolism, research shows.
Scramble the egg whites to desired degree of doneness, then load onto tortillas along
with cheese and beans. Roll up, microwave for 30 seconds, and top with salsa.
This low-calorie breakfast burrito alternative will fill you up, thanks to those whole-
wheat tortillas.
Fry egg over medium heat to desired doneness. Heat turkey topped with cheese in
microwave for 30 to 45 seconds. Then, stack tomato, turkey, egg, and guacamole on a
split English muffin, and crown the sandwich.
This fast-food breakfast alternative is packed full of healthy ingredients that will keep
you fulland your heart healthy, thanks to that guacamole.
In a blender, combine the banana, milk, blueberries, strawberries, peanut butter, and
honey. Process about 1 minute, or until the consistency of a thick milkshake.
Adding a banana to your morning could make you look and feel instantly slimmer. Its
potassium helps with short-term shrinkage, says Lauren Slayton, R.D., founder of
Foodtrainers in New York City.
Whisk together the egg and egg whites. In a skillet misted with cooking spray, cook
mushrooms and spinach over medium heat until spinach is wilted. Reduce to low heat,
and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta and cilantro.
Serve with toast and pomegranate juice mixed with water or seltzer.
Pomegranates have natural sugars to satisfy your sweet tooth and are packed with
antioxidants, which boost energy, fight wrinkles, prevent blood clots and high
cholesterol, and bolster your immune system.
Spread tortilla with peanut butter, and roll up. Cut diagonally. Serve with milk.
Don't count on getting munchies: Adding peanut butter to your breakfast can
help control cravings for up to 12 hours afterward, according to a study published
recently in the British Journal of Nutrition.
Heat the pancake in a toaster or toaster oven. Spread on the peanut butter, then top
with the preserves and walnuts. Make it to go: Fold in half like a taco, and you won't
even need a knife and fork.
Can we say enough about peanut butter? While you're enjoying your zero-craving
afternoon, remember that you're also getting magnesium, vitamin E, and zincthe last
of which keeps your metabolism running smoothly.
Cherry Bomb
31/32 ,
CHERRY BOMB
3/4 cup frozen cherries
1 kiwi, peeled and quartered
1/4 cup orange juice
1/2 cup coconut water
3/4 tsp agave nectar
3 ice cubes
1 scoop protein powder (optional)
To trick it out even more: Add a scoop of vanilla protein powder for an additional 15 to
25 grams of protein and even more slim-down power.
Whisk together egg and milk, and dip bread into mixture. Cook in nonstick pan until
slightly browned. Top with berries and sugar.