Happy, Healthier, YOU!

THE DEAL

Fill up: Hunger is not your friend! This tasty plan from SELF contributing experts Stephanie Clarke, R.D., and Willow Jarosh, R.D., delivers 1,600 calories—the sweet spot for dropping pounds for good—in three meals, plus a snack, plus a treat, every day. Check out these easy recipes that serve one, two (date night) or four (dinner party!), as well as grab-and-go and restaurant options.

Roll with it: We give you intel on how to stick with the program when you eat out or at a friend’s, or make a dish that’s not on our menu, so you can still kiss 2 pounds a week good-bye.

Put it out there: One is a lonely, lonely number. Share your goals with friends; lean on those pals if you need to. Your odds for pounds-off success will shoot up.

BREAKFAST

Belgian Waffle
In a small saucepan over medium heat, cook 1/2 cup raspberries, 2 tbsp orange juice, 1 tsp maple syrup, 1/8 tsp cinnamon, stirring, until berries soften, 5 minutes. Top 1 toasted whole-grain frozen waffle with 1/3 cup nonfat plain Greek yogurt, raspberry mixture, 2 tbsp pumpkin seeds.

Speedy Smoothie
In a blender, process 1 cup pineapple chunks, 1 cup kale, 1 banana, 1 chopped carrot, 1 cup unsweetened almond milk, 1/2 cup nonfat plain Greek yogurt until smooth, 1 minute.

Eggs With Hash
Heat oven to 425°. In a bowl, toss 1 1/2 cups diced potatoes with 1 cup chopped onion, 1/2 cup chopped red bell pepper, 2 tsp olive oil. Line a baking sheet with foil; spread potato mixture evenly on sheet. Bake 15 minutes; add 1 (2.4-oz) precooked chicken sausage (such as Trader Joe’s Spicy Italian Chicken Sausage), chopped, to sheet; bake until potatoes are soft and slightly browned, 5 minutes; stir to combine. In a skillet coated with vegetable oil cooking spray, cook 2 eggs to preferred doneness. Divide hash and eggs evenly between 2 plates; drizzle with hot sauce, if desired. Serve each with 1 cup cantaloupe cubes.

Oatmeal Express
One McDonald’s Blueberry Banana Nut Oatmeal; a small nonfat cappuccino

PB and Pear on Toast
Top 1 slice whole-wheat toast with 4 tsp peanut butter, 1/2 pear (sliced); sprinkle with cinnamon. Serve with remaining 1/2 pear.

LUNCH

Yogurt Parfait and Hearty Sub
One 6-inch Subway Veggie Delight on nine-grain wheat with provolone, cucumber, green pepper, tomato, lettuce, brown mustard, light mayo; a Yogurt Parfait

Turkey-Avocado Wrap
Top two 8-inch whole-grain tortillas each with 1/4 cup hummus, 4 slices (4 oz) roast turkey breast, 3 slices tomato, 1/4 avocado (sliced). Roll up tortillas; serve each with 1 cup strawberries.

Cheesy Frittata
Heat broiler. Heat a 9-inch broiler-safe skillet over medium heat. Add 2 tsp olive oil, 1 tsp butter; sauté 3/4 cup chopped asparagus, 1/2 cup chopped mushrooms, 1/2 cup chopped leeks, 4 minutes. In a bowl, whisk 4 eggs with 6 egg whites, 1/4 cup shredded reduced-fat cheddar, 1/2 tsp black pepper, 1/4 tsp salt, 1 minute; pour into skillet. Reduce heat to medium-low; cook until eggs begin to set, 3 minutes. Top with 1/4 cup shredded reduced-fat cheddar; broil until top is golden, 3 minutes. Divide among 4 plates. Serve each with 3/4 cup nonfat plain Greek yogurt topped with 1/2 cup sliced strawberries, 1/3 cup granola. Serves 4

Soup and Veggie Pocket
Heat 1 1/2 cups reduced-sodium lentil soup; top with 1 tbsp nonfat plain Greek yogurt. In a bowl, combine 1/3 cucumber (peeled and chopped), 1/2 medium tomato (chopped), 2 tsp red wine vinegar, 1 1/2 tsp olive oil; stuff inside half of a 6-inch whole-wheat pita.

Dippers and Hummus
1 hard-boiled egg; 1 part-skim string cheese; 1 cup grape tomatoes; 1/2 cup grapes; half of a 6-inch whole-wheat pita; 1/4 cup hummus

DINNER

Citrus Scallops With Fall Veggies
Heat oven to 450°. Halve 16 small brussels sprouts; toss with 2 tsp olive oil. On a baking sheet lined with foil, roast brussels sprouts, 20 minutes. In a small skillet, heat 2 tsp olive oil over medium-high heat. Cook 3/4 lb sea scallops, 2 tsp chopped garlic, turning scallops once, until browned and cooked through, 4 minutes per side; remove from skillet. In same skillet, heat 2 tsp sugar over medium heat, stirring, 4 minutes. Remove skillet from heat; whisk in 1/2 cup orange juice, 2 tsp white wine vinegar, 1 tsp ground coriander. Bring juice mixture to a boil; reduce heat to medium; cook until thick, 5 to 8 minutes. Remove from heat; stir in 2 tsp unsalted butter. Place skillet over low heat; add scallops; coat with sauce. Divide scallops evenly between 2 plates. Serve each with brussels sprouts, 1 large baked sweet potato topped with 1 tsp butter, 1 tsp chives. Serves 2.

Loaded Shrimp Fajitas
In a medium pan over medium heat, sauté 1 yellow onion (sliced) in 1 tbsp olive oil with 1 red bell pepper (sliced), 3 minutes. Add 2 garlic cloves (chopped); sauté 3 minutes. Add 1 lb shrimp; sauté, turning once, until shrimp are pink, 4 minutes. Stir in 1 tbsp water, 1/4 tsp ground cumin, 1/4 tsp chili powder, 1/8 tsp onion powder. Among four 8-inch whole-wheat tortillas, divide shrimp mixture, 1 avocado (chopped), 1 cup diced tomato, 1 cup shredded lettuce, 1 cup shredded reduced-fat Mexican-blend cheese, 8 tbsp nonfat plain Greek yogurt. Serves 4

Rotini With Creamy Spinach-Tomato Sauce
Cook 3/4 cup whole-wheat rotini as directed on package; drain; set aside. In a medium pan over medium heat, sauté 1 cup halved grape tomatoes in 1 tsp olive oil with 1/4 cup chopped onion, 7 minutes. Add 1/2 tsp chopped garlic, 1/8 tsp salt, a dash of black pepper; sauté 8 minutes. Add 1 cup baby spinach; cook until wilted, 2 minutes. Reduce heat to low; stir in 1/2 cup canned cannellini beans (rinsed and drained), 2 tbsp part-skim ricotta. Serve pasta topped with sauce.

Grown-up Grilled Cheese With Tomato Soup
Brush a 6-inch whole-wheat pita with 2 tsp olive oil. Halve pita; fill each half with 1/3 cup shredded reduced-fat cheddar. In a pan, cook pita halves over medium-high heat, turning once, until cheese melts, 1 1/2 minutes per side. In a pot, combine 2 cups reduced-sodium tomato soup, 1 cup baby spinach, 1/4 cup chopped onion; warm over medium heat, 5 minutes.

Grilled Chicken Kebabs With Salad
One Romano’s Macaroni Grill Grilled Chicken Spiedini entrée and one Fresh Greens Salad

SNACKS

PB and Grapes on Toast
Top 1 slice whole-wheat toast with 2 tsp peanut butter, 7 halved grapes.

Cinnamon Ricotta
Mix 1/4 cup part-skim ricotta with 1 tbsp cashews, 1 tbsp raisins, cinnamon to taste.

Pepper-Dill Popcorn
Toss 3 1/2 cups air-popped popcorn with 1 tsp olive oil, a pinch each of sea salt, black pepper, dried dill.

Greek Yogurt Parfait
Layer 6 oz nonfat plain Greek yogurt with 1/2 cup chopped pineapple, 1 tbsp granola.

Sweet Potato Chips
1 oz (about 15 chips) Food Should Taste Good Original Sweet Potato Chips

TREATS

Ice Cream
3/4 cup Edy’s/Dreyer’s Slow Churned Light Chocolate Ice Cream

Coffee and Doughnuts
2 Dunkin’ Donuts Munchkins (cinnamon cake or plain cake); 1 small coffee with skim milk

French Fries
1/2 medium order Sonic french fries (Give the other half to a friend!)

Dark Chocolate
3/4 oz dark chocolate (70 percent cacao)

Posted on October 17, 2012, in Health and tagged , , , , , . Bookmark the permalink. 1 Comment.

  1. خوش موضوع ومفيد
    بس اذا ممكن يكون بالعربي اسهل وتكون الاستفادة لشريحة أكبر
    والله يعطيك العافيه

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