Healthy Meal Plan for Weight Loss. The latest word on eating to protect your ticker isn't about clearing your fridge of all fat—it's about focusing on the right type. Which is why this eating plan is packed with these good- for- you foods. DAY MEAL PLAN . If you like it crunchier and less creamy, bring the liquid to a simmer first, over slightly less than medium heat. Then add the oats and stir. You can add the apple while the oatmeal is cooking or add it completely fresh. Keep the oats at a very low simmer, cooking them for about 1. Be sure to stir the oats occasionally, especially toward the end of the cooking process, so that they do not burn on the bottom of the pan. If you are going to add a flavoring, add it about 5 minutes before you are done cooking the oats. Per serving: Calories: 2. Fat: 2. 8 g. Saturated Fat: 0. Calories from Fat: 1.
Cholesterol: 0 mg. Protein: 5. 6 g. Carbohydrates: 4. Sugar: 9. 9 g. Fiber: 6. Sodium: 1. 3 mg. Calcium: 3. Iron: 1. 8 mg. Vitamin C: 4. Beta Carotene: 2. Vitamin E: 0. 4 mg. Source: 2. 1- Day Weight Loss Kickstart by Neal Barnard, M. D.; recipe by Jason Wyrick of the Vegan Culinary Experience. Balsamic Zucchini Sandwiches. Serves 2. This quick sandwich combines the flavors of fresh zucchini saut. Reduce the heat to medium. Add the garlic and balsamic vinegar and stir immediately. Puree the white beans and roasted red pepper. Toast the buns. Spread the pureed beans on the bottom bun, then add the basil, then the zucchini, and finish off with a garnish of black pepper. Making It Simple: Instead of making the roasted red pepper and white bean spread, simply use a commercial roasted red pepper hummus. The Gourmet Touch: Instead of saut. It’s easy to make in a big batch for the week ahead, but it’s so good, don’t expect it to last more than a couple of days. Yukon Gold potato, diced. Oz’s Complete Guide to Turn Back the Clock. It’s not too late to erase the errors of your youth! Oz reveals all the tools you need to turn back the clock. Over medium- high heat, saut. Reduce the heat to medium. Add the carrot, ginger, garlic, curry powder, and fenugreek, saut. Add the veggie broth and tomato paste, stirring until the tomato paste is thoroughly combined with the broth. Balsamic vinegar may also help you lose weight by helping you stay full. The acetic acid in vinegar seems to help slow the passage. Dr Oz: Matcha Green Tea for Weight Loss. Dr Oz Matcha Tea: In this segment of the show today Dr Oz has the power combos to help push you to your weight loss goals. Dr Ozs salad dressing is so simple to make and so delicious, youll never buy bottled dressing again! Okay, so heres the deal I have eaten more fat free. Bring the soup to a simmer. Add the lentils and stir. Once the soup comes back to a simmer, cover the pot and reduce the heat to low. Cook the soup for 2. Add the potato and orzo; cook the soup, covered, for 5 more minutes. Making It Simple: Bring the veggie broth and tomato paste to a simmer, making sure the tomato paste is thoroughly combined with the broth. Add the onion, carrot, garlic, ginger, curry, fenugreek, and lentils and proceed with the above recipe as if you had just added the lentils. The Gourmet Touch: This is an Ethiopian soup, so its flavor is best created using berbere—an Ethiopian curry mix. Core Concepts: The key to this soup is timing when you add the ingredients. Lentils require time to cook, while diced potatoes and orzo pasta need only a few minutes; these are best added to a soup during the last few minutes of cooking. Per serving: Calories: 2. Fat: 1 g. Saturated Fat: 1 g. Calories from Fat: 4 Cholesterol: 0 mg. Protein: 8. 5 g. Carbohydrates: 4. Sugar: 7. 7 g. Fiber: 7. Sodium: 1. 57 mg. Calcium: 6. 2 mg. Iron: 4. 4 mg. Vitamin C: 1. Beta Carotene: 1. Vitamin E: 1. 7 mg. Source: 2. 1- Day Weight Loss Kickstartby Neal Barnard, M. D.; recipe by Jason Wyrick of the Vegan Culinary Experience. Oatmeal Banana Bites Makes 8 muffins. These muffin- like bites use only pureed banana as a sweetener, have no added oil, and use whole- grain oats and oat flour. Added plus: They can be prepped in just minutes! Preheat oven to 3. F. In a mixing bowl, combine the oats, oat flour, baking powder, sea salt, cinnamon, and nutmeg. Stir through until well combined. Add the banana and vanilla (and chocolate chips, if using) to the dry mixture, and stir through until combined. Using a cookie scoop, place mounds of the batter (about 2 to 2 1/2 tablespoons) on to a baking sheet lined with parchment paper. Bake for 1. 4 to 1. Remove and let cool on pan for just a minute, then transfer to a cooling rack. Note: Use an immersion blender and a deep cup to puree your bananas (this is easiest, but a blender or small food processor also work). It produces a very liquefied mixture, not like what you can get through mashing. Idea: Try adding raisins or other dried fruit in place of the optional chocolate chips. Per muffin: 1. 14 calories. C8 mcg beta- carotene. ERecipe contributed by Dreena Burton of www. Fettuccine with Grilled Asparagus, Peas, and Lemon. Serves 2. Asparagus and peas, with the lightness of lemons and parsley, create a beautiful springtime dish, perfect for lunch or dinner. Juice of 1 lemon, about 2 tablespoons. Pinch of coarse sea salt. Water. 6 ounces fettuccine. Toss the asparagus in the garlic, lemon juice, and salt. Grill the asparagus until it just starts to develop a few blackened spots. The asparagus should still have some crispness to it. Cut the asparagus into 2- inch- long pieces. Bring the water to a boil. Boil the pasta until it is al dente. Toss the cooked pasta with the asparagus, parsley, and peas. Per serving: Calories: 3. Fat: 5 g. Saturated Fat: 1 g. Calories from Fat: 1. Cholesterol: 0 mg. Protein: 1. 5. 6 g. Carbohydrates: 7. Sugar: 6. 5 g. Fiber: 7. Sodium: 1. 65 mg. Calcium: 7. 1 mg. Iron: 5. 8 mg. Vitamin C: 4. Beta Carotene: 7. Vitamin E: 1. 1 mg. Source: 2. 1- Day Weight Loss Kickstartby Neal Barnard, M. D.; recipe by Jason Wyrick of the Vegan Culinary Experience. Baked Marinated Chickpeas. Makes 2 servings. These scrumptious roasted chickpeas will quickly become a weekly go- to recipe in your home. They are a snap to prepare, and each chickpea absorbs the seasoning during baking, making every nibble delicious! Preheat oven to 4. F (2. 05 C). Line a baking sheet with parchment paper. On the baking sheet, add all ingredients and toss to combine. Bake for 2. 0 - 2. Serve warm for appetizers or at room temperature for snacks. Note: These chickpeas make a sensational topper for salads, pasta dishes, soups, and stir- fries. Also, leftovers can be lightly mashed with condiments for a sandwich spread, or whizzed in a mini- food processor with lemon juice, garlic, and tahini for a chunkier hummus! Per 1- cup serving: Calories: 2. Fat: 4. 3 g. Saturated Fat: 0. Calories from Fat: 1. Cholesterol: 0 mg. Protein: 1. 5 g. Carbohydrates: 4. Sugar: 3 g. Fiber: 1. Sodium: 4. 32 mcg. Calcium: 8. 6 mg. Iron: 5 mg. Vitamin C: 2. Beta Carotene: 2. Vitamin E: 0. 6 mg. Recipe contributed by Dreena Burton of www. DAY 2 Hummus and Sun- Dried Tomato Wrap. Serves 1. With no cooking and minimal preparation, you have a delicious meal in minutes. Hummus. 1 whole wheat tortilla. Options: Hot sauce to taste; 1/4 cup shredded zucchini or carrot. See the Hummus recipe below, or choose a commercial brand. Spread the Hummus over half of the tortilla. About 2 inches in from one of the edges, make a line of sun- dried tomatoes, repeating with the sprouts, and topping with the black pepper. Roll the tortilla to make your wrap. Options: Pour hot sauce over the sprouts. Then shred some zucchini and carrot with the large slats of a cheese grater and place them between the sun- dried tomato and sprout layers for a great texture. Per serving: Calories: 2. Fat: 6. 9 g. Saturated Fat: 1 g. Calories from Fat: 2. Cholesterol: 0 mg. Protein: 1. 0. 9 g. Carbohydrates: 3. Sugar: 5 g. Fiber: 8. Sodium: 5. 69 mg. Calcium: 8. 4 mg. Iron: 4. 3 mg. Vitamin C: 7. Beta Carotene: 8. Vitamin E: 0. 4 mg. Source: 2. 1- Day Weight Loss Kickstartby Neal Barnard, M. D.; recipe by Jason Wyrick of the Vegan Culinary Experience. Hummus. Serves 4–6. Hummus is a flavorful Middle Eastern bean dip made from chickpeas, lemon juice, and garlic. Usually served as a dip paired with pita bread or with cauliflower or other fresh vegetables, it can also be used as a flavor powerhouse spread for sandwiches, wraps, and burgers. Juice of 1 lemon. Water. Per serving: Calories: 1. Fat: 3. 3 g. Saturated Fat: 0. Calories from Fat: 2. Cholesterol: 0 mg. Protein: 6. 4 g. Carbohydrates: 1. Sugar: . 6 g. Fiber: 4. Sodium: 2. 44 mg. Calcium: 4. 7 mg. Iron: 2. 2 mg. Vitamin C: 5. Beta Carotene: 1. Vitamin E: . 2 mg. Source: 2. 1- Day Weight Loss Kickstartby Neal Barnard, M. D.; recipe by Jason Wyrick of the Vegan Culinary Experience. Ginger Banana Smoothie. Makes about 3 cups. Combine the ingredients in a blender. Start your blender on the lowest setting and slowly crank it up as the smoothie starts to puree. Cook for a couple of minutes, and then add the onion, garlic, and sweet potato. Stir through, cover, and cook for about 7- 8 minutes, stirring occasionally, until the onions have started to soften. Add all remaining ingredients except ginger, and increase heat to high to bring to boil. Once at a boil, reduce heat to medium- low, cover, and cook for 2. Add fresh ginger, stir through, and serve. Notes: Before serving this soup, you could stir in several cups of baby spinach or chopped chard until just wilted. This makes a decent batch. Black beans have a dark flavor that combines exquisitely with the caramelized onions, fire- roasted tomatoes, and the zing of the chili powder. It is ready in minutes and just keeps getting better as it sits. If anyone ever asks how it can be chili without meat, remind them that it’s called chili, not carne! Then give them a spoonful and watch them beg for more. Water. 2 cloves garlic, minced. Mexican oregano (Greek oregano can be substituted, or you can use 2 teaspoons fresh of either type)Options: 2–3 tablespoons chopped fresh cilantro leaves; squeeze of lime. Over medium- high heat, saut. Add a thin layer of water and quickly stir the onion. Let the onion sit and the water evaporate. Repeat this process two to four more times (the more you do it, the deeper the flavor of the onions grows). Reduce the heat to medium. Add the garlic and saut. Add the black beans, fire- roasted tomatoes, chili powder, cumin, and oregano, mixing everything together. Simmer for at least 5 minutes. This recipe works best in a wok. Options: Add the lime juice and/or cilantro immediately after the chili comes off the heat and stir. The Gourmet Touch: Add the chili powder after the garlic has cooked for 1 minute. Allow the chili powder to cook for about 3. Quickly add the black beans with their liquid and then the rest of the spices.
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