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2011 Jump Start Diet-Jillian Michaels Food Plan

2011 Jump Start Diet-Jillian Michaels Food Plan

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2011

Erase 8 pounds!
StYliNg, liDa Moore MuSSo; hair, DaviD Keough for reDKeN; MaKeup, JoaNNa Schlip for reD carpet Kolour; prop StYliNg, DaNe holweger. See get-it guiDe.

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Your path to a new body starts here: Drop a size, ditch the muffin top, get leaner legs and flat, flawless abs—you can do it! Say hi to your secret get-sleek weapon, Jillian Michaels, a one-woman powerhouse with a proven track record of helping others realize their better-body goals. Now she created this drop-pounds plan to transform you. Photographs by Larsen & Talbert

Turn you can out how prizes find azing score am u lose. as yo
click!

! Witn abei1gto 4 op g

Want more?
l l

Go online for Jillian’s free bonus materials:
More delicious recipes Daily food and fitness logs and stick-with-it tips l A free video of Jillian demonstrating all her moves. Find it now at JumpStartDiet.com.

part

1 Eat up and lose!

part

2 Sculpt and sizzle!
Let’s go!

Feast on 73 whip-up-quick, feel-full dishes— no skimpy meals or deprivation here. In fact, on Jillian’s plan, snacks and dessert are not only included, they’re required. l Focus on foods that rev your metabolism, helping you lose more, more, more! That’s the beauty of Jillian’s plan: nutrients that actually fuel fat burn. l Snag a shopping list that makes stocking up on slenderizing foods a cinch. Turn the page to start!
l

Slim with three fun cardio plans that burn crazy calories (see page 86), plus a bonus fourth option you’ll find at JumpStartDiet.com. l Carve the sexy shape you covet with easy yogainspired moves that firm you from top to bottom. l Stay fired up. Forget her drill sergeant rep; with this plan, Jillian gives you choices, not orders. Variety speeds your weight loss and keeps you excited. Boredom? Not on Jillian’s watch.
l

January 2011 Self.com 79

2011

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The beans in this scramble are stuffed with satiating protein.

Eat more, burn more
Hormones. When they’re out of whack, they make us stressed, tired and—oh, yeah—fat. No more! With Jillian’s eating plan, you use food to help stabilize key hormones, maximize your metabolism and drop pounds fast.
part

1

Carbs plus protein in Greek yogurt help keep insulin levels steady.

breakfast
Veggie Scramble
Cook 10 cherry tomatoes, 1 cup sliced portobellos in a nonstick pan until soft. Add 1 whole egg, 1 egg white; scramble until cooked. Serve with 1 slice whole-grain toast topped with 1 teaspoon almond butter, 1 tsp raw honey.

The science It’s all about balance,
explains Katja Van Herle, M.D., an endocrinologist at the David Geffen School of Medicine at the University of California at Los Angeles. Eat too many simple carbs (white rice, sweets) and up go your levels of insulin, a hormone that tells your body to store calories as fat when levels get too high. Surprisingly, if you take in too little or too much iodized salt, your thyroid slows—bad news, as the gland creates hormones that keep metabolism humming. And that’s just the tip of the hormone iceberg. So now what?

Wake up your metabolism every morning with any one of these 350-calorie meals.
2 minutes. Remove from heat. Stir in 1 whole egg and 1 egg white, beaten; ½ cup part-skim ricotta; 2 tsp chopped fresh basil. Heat under broiler until frittata puffs, 2 to 3 minutes.

egg and Cheese
Cook 1 egg to your liking in a pan coated with cooking spray. Place egg, 1 slice cheddar on a toasted whole-grain English muffin. Serve with ½ apple.

eat and run
1 hard-boiled egg; 1 medium banana; 3 tbsp unsalted almonds

Lox and a Schmear
Stuff a 6½-inch whole-wheat pita with 2 oz nitrate-free smoked salmon, 3 red onion slices, 1 wedge The Laughing Cow Light Creamy Swiss cheese.

Southwestern Slam
Sauté ½ cup corn with ¼ cup canned black beans (rinsed and drained), ½ cup chopped red bell pepper, ¼ cup chopped red onion, ¼ tsp ground cumin, a pinch of cayenne pepper (optional) in a pan coated with cooking spray until pepper and onion are soft, 5 minutes. Add 1 whole egg, 1 egg white, 2 tsp chopped fresh cilantro; scramble until eggs are cooked, 4 minutes. Serve with 2 cups cubed papaya.

Yogurt Parfait
In a bowl, layer 9 ounces nonfat plain Greek yogurt, 2 tablespoons chopped walnuts, 1 cup berries.

Filling Frittata
Cook ½ cup chopped red onion, ½ cup chopped red bell pepper in a pan coated with cooking spray, 3 minutes. Add 2 oz low-sodium deli turkey breast, chopped; cook until heated through,

Eat up! Jillian’s diet takes the research
into account and makes things simple for you. Eat one breakfast, lunch, snack, dinner and treat a day and watch up to 2 pounds a week disappear!

Honeyed Waffles
Spread 2 tsp almond butter, 2 tsp raw honey on 2 toasted frozen wholegrain waffles. (Look for whole-wheat flour as the first ingredient.) Top with ½ banana, sliced.

prep for
 1

SuCCeSS Jillian’s diet is mad powerful, but you can give your weight loss efforts even more oomph with a few simple steps.
purge processed foods.
“They’re often full of iodized salt, and though some iodine helps the thyroid, too much can suppress the gland’s ability to produce T3 and T4, two metabolic hormones,” Dr. Van Herle says.

 2

Get more zzz’s. Sleep deficits raise your levels of cortisol, a stress hormone linked with belly-fat storage, Dr. Van Herle explains. Unwind a half hour before bed, and aim for seven to eight hours of shut-eye a night.

Eat enough. Cut too many calories and your body begins pumping out stress hormones like cortisol and clinging to fat. Our meal plan has 1,600 filling calories a day: Eat them all; you’ll still lose!

 3

 4

take it easy. Constant

stress increases cortisol and blood sugar levels, bringing on weight gain, Dr. Van Herle says. Schedule some downtime daily: Hang with a pal, watch a sitcom— anything that makes you laugh!

80 Self.com January 2011

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Vegetarian-friendly

Grab it and go!

Healthy fats in avocado help thwart bellyweight gain. Pile it on!

Convenience foods don’t have to come with yellow #5.

Broiled Grapefruit
thiS SpreaD, froM right: larSeN & talbert. YuNhee KiM; fooD StYliNg, aDrieNNe aNDerSoN; prop StYliNg, MegaN heDgpeth (3).

lunch

get-it

GroCerY Guide Wondering
22 fat burners
√ All vegetables √ Avocados √ Black olives √ Coffee √ Cold-water fish and

Drizzle 1 tsp raw honey over 2 grapefruit halves. Heat under broiler until honey begins to bubble and grapefruit starts to brown, about 5 minutes. Serve with 1 slice wholewheat toast topped with 1½ tbsp almond butter.

Hungry? Perfect! These 450-calorie dishes are both filling and fat-melting.
Black Bean Wrap
Mix ¾ cup mashed black beans (rinsed and drained) with 2 tbsp reduced-fat shredded cheddar, 2 tsp chopped fresh cilantro, ½ tsp ground cumin, a pinch of cayenne pepper (optional). Spread on a 10-inch whole-wheat wrap; roll up. Nuke until heated through, 1 to 2 minutes; top with 2 tbsp salsa. Serve with 1 tangerine. whole-wheat bun; top with ½ tomato, sliced; ½ avocado, sliced; lettuce. Serve with 1 cup cubed papaya.

which foods help steady your hormones to elevate fat burn? Check out Jillian’s cheat sheet!
√ Nuts and seeds √ Onions √ Organic Greek yogurt

make-ahead muesli
Mix ½ cup rolled oats (not instant), 2 tsp raw honey, 2 tbsp chopped walnuts, a dash of cinnamon in a bowl. Add 1 cup water; cover with plastic wrap; refrigerate overnight. Serve topped with 1 apple, chopped.

Soup and Sammy
Heat 1 cup low-sodium tomato soup. Spread 1 tsp mustard on 2 slices whole-wheat bread; place 2 oz low-sodium turkey breast, 2 slices tomato, 1 slice cheddar, lettuce between bread.

almond muffin
Spread 1½ tbsp almond butter on a whole-wheat English muffin. Serve with 1 kiwifruit or 1 orange.

Homemade Pizza
Top 2 halves of a whole-wheat English muffin each with ½ cup chopped tomatoes, ¼ cup shredded partskim mozzarella. Broil until cheese melts. Serve with 1 cup grapes, 3 Brazil nuts.

Quinoa Salad Bowl
Combine 1 cup cooked quinoa with 2 cups arugula, ½ cup lowsodium chickpeas (rinsed and drained), 1 tsp unsalted sunflower seeds, 1 tsp chopped fresh oregano, 2 tsp balsamic vinegar, 1 tsp olive oil.

or kefir √ Russet and sweet shellfish without potatoes √ Sea vegetables such mercury, such as as arame and nori halibut, wild salmon, sardines, shrimp, tilapia √ Squash such as spaghetti and pumpkin and trout √ Dark chocolate √ Tea √ Fresh fruit (but see √ Tomatoes √ Whey protein powder “11 to avoid”) √ Fresh herbs and spices √ Whole grains such as √ Low-sodium beans barley, oats, quinoa and √ Mushrooms whole-wheat bread √ Natural sweeteners √ Whole organic eggs, such as agave, raw fortified with omega-3 honey and Truvia fatty acids

11 to avoid

Berry Smooth
Blend ½ cup fresh berries, ¼ cup rolled oats, 1 cup So Delicious coconut milk, 3 tbsp whey protein powder. Add water to thin or ice to thicken.

≈ Bamboo shoots ≈ Butter, shortening ≈ Dried fruit such as

≈ Peanuts, pine nuts ≈ Processed foods with
artificial colors, trans fats, MSG or highfructose corn syrup ≈ Processed soy ≈ Swordfish, shark ≈ White flour
 Oils (Olive and coconut are the healthiest options.)  Table salt  Tuna

Hoagie in a Hurry
Order a Subway 6-inch Turkey Breast sandwich on 9-grain wheat bread topped with your choice of veggies. (Try lettuce, tomatoes, onions, green bell peppers.) Enjoy with 1 package apple slices, 1 bag Popchips (or a serving of any baked potato chip with less than 150 calories per serving).

dried apples or apricots ≈ Granulated sugar ≈ Millet ≈ Noniodized sea or kosher salt Alcohol (two glasses wine per week, max)  Full-fat cow cheese and dairy products (not including Greek yogurt)

Coffee Shop Special
Starbucks Perfect Oatmeal With Nut Medley Topping, 12 oz nonfat latte

Pie on the Fly
Nuke Amy’s Kitchen Light in Sodium Spinach Single Serve Pizza.

5 to use in moderation

turkey Burger
Cook a 4-oz turkey burger in a pan coated with cooking spray until done, 8 minutes (turn once). Place on a

Breakfast Bowl
1½ cups high-fiber cereal (like All-Bran); ½ cup skim milk; ½ banana, sliced

Find thE Food 411

Snap this icon to obtain Jillian’s extended list of hormone-impacting foods plus more info.
get the free app for your phone at http://gettag.mobi.

Get the free mobile app at Get the free mobile app at

http:/ / gettag.mobi gettag.mobi

January 2011 Self.com 81

2011

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indian meatballs
Mix 4 oz ground turkey breast with 1 tsp ground cumin, ½ tsp turmeric, black pepper, a pinch of cayenne pepper (optional). Form into 1½-inch balls; bake at 400° until cooked (no pink in center), 20 to 25 minutes. Mix 3 oz nonfat plain Greek yogurt with ½ chopped garlic clove, 1 tsp chopped fresh mint for dipping. Serve with a 6½-inch whole-wheat pita, 2 cups spinach, steamed and drizzled with lemon juice.

To stay motivated, make a list of your past achievements. Success begets success!
—Jillian Michaels

Chicken and Zucchini Spaghetti
Cook 4 oz sliced boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Sauté 2 cups sliced zucchini in 2 tsp olive oil with 2 cups spinach, 10 halved cherry tomatoes and 1 chopped garlic clove until zucchini is tender, 10 minutes. Toss zucchini mixture with 1 cup cooked wholewheat spaghetti; top with chicken, 2 tsp chopped fresh basil.

10 minutes. Top potato halves with chicken, 1 cup steamed broccoli florets, 2 tbsp grated Swiss cheese. Bake until cheese melts, 20 minutes. Serve with a salad: 2 cups mixed greens, 2 tbsp pomegranate seeds, 1 tsp olive oil, 1 tsp lemon juice.

The fiber in barley reduces your body’s rate of fat absorption.

Breaded Halibut
Coat 4 oz boneless, skinless halibut with 1 tsp Dijon mustard and ¼ cup whole-wheat panko breadcrumbs. Bake at 400° until fish is cooked, 10 minutes; drizzle with lemon juice. Mix 2 cups arugula with 10 cherry tomatoes, 2 tbsp chopped walnuts, 1 tsp olive oil, 1 tsp lemon juice; serve with halibut, 1 slice wholewheat bread.

snacks
trail mix
Mix 3 halved Brazil nuts with ½ cup pomegranate seeds, ½ cup high-fiber cereal (like All-Bran).

Go nuts
Enjoy 1 serving of nuts (20 pecans or 6 Brazil nuts) and fruit (such as 1 orange or ¾ cup fresh mango slices).

Nosh on! These 200-calorie bites keep metabolism humming along midday.
cheese with 1 serving fruit (such as ½ cup berries or pineapple cubes).

turkey roll-up
Top 2 oz low-sodium deli turkey breast with ½ avocado, sliced; 4 tsp prepared hummus; roll up.

Sweet Smoothie
Blend 2 tbsp whey protein powder with ½ cup frozen raspberries, 1 cup water, ½ cup skim milk.

Citrus Salad
Mix 1½ cups cooked barley with 2 cups arugula, 1 orange (peeled and segmented), 2 tsp chopped fresh parsley, 2 tsp olive oil, 2 tsp lemon juice.

tLt
Cut 1⁄3 of an 8-oz block of tempeh into 2 slices. Spread 2 tsp Dijon mustard on 2 slices whole-wheat bread. Place tempeh; ½ tomato, sliced; lettuce between bread. Serve with 2 cups grapes.

Chips and Salsa
15 baked tortilla chips, ½ cup salsa

Cheese and Fruit
2 mozzarella string cheese, 1 apple

mediterranean nibbles
Mix 3 oz nonfat plain Greek yogurt with ½ tsp ground cumin, 1 tsp chopped fresh mint. Serve with 10 baby carrots, 1 cup cucumber slices, a 4-inch wholewheat pita.

nutty nanner
Spread 1 banana (or apple) with 1 tbsp almond butter.

Figs and Swiss
4 fresh figs, 1 wedge The Laughing Cow Light Creamy Swiss Cheese

Chicken Baked Potato
Bake 1 medium russet potato at 450° until tender, 45 to 60 minutes; cut in half. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray

Portable eats
1 all-natural fruit-and-nut bar (like Kind Fruit & Nut Nut Delight); 6 oz nonfat plain Greek yogurt sweetened with 1 tsp raw honey; 1 mozzarella string cheese

Popcorn Plus
3 cups Newman’s Own Natural Flavor Popcorn, 8 walnut halves

Crunch and munch
A 1-oz bag Original Popchips (Jillian’s go-to snack), 1 orange

Cheesy Snack
Enjoy 1 cup lowfat, nosodium-added cottage

Veggies and dip
¼ cup hummus, 15 baby carrots, 1 cup cucumber slices

Lärabar
1 Lärabar (Choose one without peanuts, such as Banana Bread.)
thiS SpreaD: YuNhee KiM

matterS Fading fast—but dinner’s still a few hours off? Eat something light right now. “A little

munch

grazing lets your body know that more energy is coming so it doesn’t panic, make more cortisol and go into fat-storing mode,” Dr. Van Herle explains. She suggests going no more than three to four hours without eating and choosing snacks that contain complex carbs and lean protein. For ideas, see above.
rEcipE kEy

82 Self.com January 2011

Vegetarian-friendly

Grab it and go!

Lamb and mint Salad
Sprinkle 1 tsp chopped fresh oregano on 4 oz boneless lamb; sauté or grill until cooked through, 8 minutes. Serve on a salad: 3 cups mixed greens, 10 black pitted olives, ¼ cup chickpeas, 2 tsp chopped fresh mint; top with 2 tsp olive oil, 2 tsp lemon juice.

Lentil Stew
Sauté 2 cups cubed eggplant and 1 cup sliced mushrooms in 2 tsp olive oil until tender, 10 minutes. Add 2 cups spinach and 1 cup cooked lentils; cook until spinach wilts, 4 minutes. Top with 2 tsp chopped fresh cilantro and lime juice.

tender, 5 minutes. Add 1 cup chopped tomatoes and 2 tsp chopped fresh oregano; cook until tomatoes break down into a sauce, 8 minutes. Sauté 4 oz boneless, skinless chicken-breast strips in a pan coated with cooking spray 10 minutes. Top chicken with veggie sauce, 2 tsp chopped fresh basil, 1 tbsp grated Parmesan.

Quinoa and Pepper Sauté
Sauté 1 cup chopped red bell peppers, ½ cup chopped red onion and ¼ tsp smoked paprika in 1 tsp olive oil until vegetables are soft, 5 minutes. Add 2 cups spinach; sauté until spinach wilts. Serve vegetable mixture over 1 cup cooked quinoa. Sprinkle with 1 tbsp grated Parmesan, 2 tsp chopped fresh parsley.

dinner
mediterranean Baked Salmon
Rub 3 oz wild salmon with 1 tsp olive oil. In a baking dish coated with 1 tsp olive oil, place salmon; 1 red bell pepper, sliced; ½ fennel bulb, sliced; 10 small black pitted olives. Sprinkle with 2 tsp chopped fresh oregano and fresh black pepper. Bake at 375° for 10 minutes; turn; bake until cooked through, 15 to 20 minutes more. Drizzle with lemon juice. Serve with ½ cup cooked quinoa.

Adding proteinrich chickpeas to your meals may help you eat fewer highfat, low-fiber foods overall.

market mix
Boston Market 5 oz roasted turkey breast, 1 fresh vegetable stuffing, 1 fresh steamed vegetables side

Pasta, pizza, steak—all your faves for only 400 calories. Taster’s choice!
Steak and Squash
Cut 1 spaghetti squash in half; discard seeds and pulp. Place on a baking sheet rind side up; bake at 375° for 45 minutes. Run a fork down the squash from top to bottom to separate strands. Sauté ½ cup chopped red onion in 1 tsp olive oil with 1 chopped garlic clove until soft, 5 minutes. Add 2 cups chopped tomato; cook until a sauce thickens. Pour sauce over 3 cups spaghetti squash; top with 2 tbsp chopped fresh basil. Serve with 3 oz flank steak, broiled 7 minutes (turn once).

skinless chicken breast strips in a pan coated with cooking spray for 10 minutes. Combine chicken and broth in a bowl. Serve with ½ cup avocado cubes topped with 2 tsp sesame seeds, lemon juice.

Curry-Yogurt Salmon
Mix 2 oz nonfat plain Greek yogurt with ¼ tsp curry powder and black pepper. Coat 5 oz boneless, skinless salmon with yogurt mixture; broil on a baking sheet coated with cooking spray until fish is cooked through, 12 minutes. Drizzle with lime juice. Serve with 2 cups steamed broccoli, ½ cup cooked brown rice.

indian Shrimp and Squash
Place 2 cups cubed butternut squash on a baking tray; drizzle with 2 tsp olive oil. Sprinkle with ½ tsp turmeric, black pepper, a pinch of cayenne pepper (optional); bake at 425° for 15 minutes. Add 4 oz frozen, raw shrimp to baking tray; drizzle with 1 tsp olive oil; sprinkle with ¼ tsp ground cumin; bake until shrimp are cooked through and squash is tender, 10 minutes. Serve with 1 cup green beans sautéed in 1 tsp olive oil. Drizzle meal with lemon juice.

Savory Stir-fry
Cook 4 oz flank steak strips in 1 tsp olive oil 3 to 4 minutes; transfer to a plate. Sauté 2 cups chopped red cabbage and ½ cup chopped carrots in 1 tsp olive oil until tender, 10 minutes. Add vegetables to plate with steak; top with 1 tbsp sesame seeds, 1 tbsp low-sodium soy sauce, 1 tsp sesame oil. Serve with 1 orange.

Chicken with ’Shrooms and Peppers
Sauté 1 cup chopped mushrooms, 1 cup chopped red bell pepper and ½ cup chopped red onion in 1 tbsp olive oil until

italian Halibut Stew
Sauté ½ cup diced red onion in 2 tsp olive oil with 1 clove chopped garlic until soft, 5 minutes. Add 1 tsp chopped fresh parsley, 1 tsp chopped fresh oregano; cook 1 minute more. Add 1 cup chopped tomato, 1 cup low-sodium chicken broth; heat until simmering. Add 2 cups spinach, 5 oz skinless halibut; simmer until fish is cooked, less than 10 minutes. Serve with 1 small whole-wheat dinner roll.

make food

HeaLtHier No question, fruit and veggies are loaded with good-

miso Soup
Sauté ½ cup sliced carrots and 1 cup sliced mushrooms in a pan coated with cooking spray until tender, 6 minutes. Boil 4 cups water; reduce to a simmer; add 1 tbsp organic shiro miso paste and 1 sheet nori, torn into small pieces (Eden Foods makes both); cook 2 minutes more. Remove from heat; add veggies. Sauté 4 oz boneless,

for-you stuff. But in order to reap their benefits, you may need to add heat.
Who knew nutrients play hard to get? Some are highly bioavailable, or easily absorbed by our body, but others need more culinary coaxing. To make the most of every meal:

turn up the heat. Cooking helps break down the cell walls of certain plant foods, releasing carotenoids like lycopene and beta-carotene, antioxidants shown to help prevent cancer and heart disease, explains Lilli B. Link, M.D., a nutritional counselor in New York City. The short-order cook list: tomatoes, carrots, spinach and winter squash. But avoid boiling any veggies—water leaches out nutrients. don’t fear fat. Some food compounds, including carotenoids, are fat-soluble, so they’re better absorbed when consumed with fat. In fact, people who ate salads with avocado, which is rich in healthy monounsaturated fats, had 15 times higher compound absorption, a study from The Ohio State University at Columbus found. Forget light dressing; drizzle salads with olive oil instead. —Allison Baker
January 2011 Self.com 83

2011

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two-Bean Chili
Sauté ½ cup chopped onion in 1 tsp olive oil until soft, 5 minutes. Stir in 1 cup chopped tomatoes, ½ cup canned black beans (rinsed and drained), ½ cup canned kidney beans (rinsed and drained), ½ cup water, 1 tsp chili powder, ½ tsp ground cumin. Simmer, stirring occasionally, 15 minutes. Top with 3 tbsp shredded cheddar, 2 tsp chopped fresh cilantro.

Get rid of the garbage in your cupboards: You can’t eat what’s not there!
—JM

Pasta marinara
Sauté ½ cup chopped red onion, 1 chopped garlic clove and a pinch of crushed red pepper (optional) in 2 tsp olive oil until onion is soft, 5 minutes. Add 2 cups chopped tomato; cook 5 minutes. Pour sauce over 2 oz whole-wheat pasta cooked as directed on package; top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.

olive oil; 2 tsp lemon juice. Top with 2 oz smoked salmon. Serve with 1 slice whole-wheat toast spread with 2 tsp almond butter, 1 tsp raw honey.

Breakfast at night
Sauté ½ cup chopped red onion, 1 chopped garlic clove, a pinch of crushed red pepper (optional) in 2 tsp olive oil until soft. Add 2 cups chopped tomato; cook 5 minutes more. Add 2 eggs; cover; cook 5 minutes more. Remove from heat; uncover; let stand 2 to 3 minutes. Top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.

Salmon Salad
Toss 3 cups mixed greens with 1 carrot, chopped; 1 tomato, chopped; 1 cup cucumber slices; 2 tsp

Freezer to Fork
Cook 1 Kashi Black Bean Mango frozen entrée as directed on package.

Want more Jillian? Sign up for her free newsletter at JillianMichaels.com.

dessert
Fruity Snack
1 oz dark chocolate; 1 serving of fruit (such as 1 kiwifruit, ¼ cup pomegranate seeds or 1 orange)

Fun Fondue
Mix 1 tbsp almond butter with 1 tsp raw honey in a bowl; nuke 20 seconds. Serve with ½ banana, sliced; 1 apple, sliced.

Banana Pop
Melt ½ oz dark chocolate. Drizzle over 1 banana. Freeze until chocolate hardens and banana is firm.

Sweet Squash
Place 2 cups butternut squash cubes on a baking sheet coated with cooking spray. Drizzle with 1 tbsp raw honey, a shake of cinnamon. Bake at 425° until tender, 25 minutes.

Yep, it’s included! These 200-calorie nightly delights only taste like a splurge.

maple Syrup Pear
Place a quartered pear (cored and stemmed) in a nonstick baking dish. Top with 1 tbsp maple syrup, 1 tbsp chopped walnuts, a dash of cinnamon. Bake at 350° until tender, 25 to 30 minutes.

Chocolate Yogurt
Mix 6 oz nonfat plain Greek yogurt with 2 tsp raw honey, 1 tsp unsweetened cocoa powder.

Grape delight
1 cup grapes, 1 mozzarella string cheese

Cream Cheese dip
Mix 2 oz lowfat cream cheese with 1 tsp raw honey, a shake of cinnamon. Serve with 1 apple, sliced.

Cookies and milk
9 Nature’s Path Vanilla Animal Cookies, 1 cup So Delicious coconut milk

ricotta and Berries
Top ½ cup part-skim ricotta with ½ cup berries, 1 tsp raw honey.

Baked apple
Place 1 cored apple in a baking dish. Fill hole with 2 tbsp chopped walnuts; drizzle apple with 2 tsp raw honey. Add water to bottom of dish. Bake at 350° for 25 minutes.

ice Cream
Enjoy ½ cup Purely Decadent Vanilla Bean or Chocolate coconut milk ice cream.

minted melon
Mix 2 cups cantaloupe cubes with 1 tbsp chopped walnuts, 1 tsp raw honey, 1 tsp chopped fresh mint.

Mix 4 oz nonfat plain Greek yogurt with 1 cup raspberries. Top with 1 sheet graham cracker, crumbled.

click!
slimming tools
Nab the shopping list plus full nutrition info for this menu at JumpStartDiet.com.

84 Self.com January 2011

rEcipE kEy

Vegetarian-friendly

Grab it and go!

larSeN & talbert

raspberry dream

Recipes by Heather K. Jones, R.D., and Kate Muller, R.D.

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