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By Marie K Gordon http://www.howtoloseitfast.com © 2004-2007 Business Arena 59 Glebe Street East Kilbride Glasgow Scotland United K ingdom G74 4LY All Rights Reserved. Tel: 01355 524416 email@example.com Unauthorised Reproduction Prohibited
TABLE OF CONTENTS TABLE OF CONTENTS Introduction Some Words on Metabolism Breakfast Breakfast Recipes Scottish Delight Energy Bursting Oats Bursting Burritos Fast Breakfast Muffins R oly Poly Pancake Speedy White Omelette Egg & Cheese Potato Slice Surprise French Toast Yogurt Oatmeal Pancakes Fresh & Tangy Salad Salad Recipes Tangy Yoghurt & Chicken Pasta Salad Supreme Chicken Salad Sweet Tuna Pasta Mexic an Black Bean & Rice Salad Spaghetti Oriental Salad Sweet Potato Salad Old Fashi oned Potato Salad Tuna Pasta Salad Delightful Zesty Sauces & Soups Sauces & Soups Recipes No Guilt Gravy Turkey Sweet Potato & Corn Soup Chicken Linguine Oriental soup Cr eole Mustard Sauce Horseradish Ranch dressing Mayonnaise & Basil Sauce Tomato Sa lsa Simple Lunches and Dinners Lunch and Dinner Recipes Roast Turkey Breast Yummy Turkey Dinner Delicious Kebabs Savoury Chilli & Chicke n Pork Medallions with Whisky Glaze Salmon Teriyaki Garlic White Wine Tuna Steak s Black Bean Tuna Salsa Chicken Kebabs Ginger & Chilli Salmon Steaks Rosemary & Garlic Chicken in White Wine Turkey Burgers Sweet & Spicy Chicken Stuffed Chicke n Breasts Thai Turkey Stir Fry Turkey & Cheese Frittata Chilli Steak Cheese Burg ers Savoury Steaks Spicy Turkey Burgers Vegetable Stir Fry Chicken Curry Tomato Pasta Tuna Stuffed Tomatoes Stuffed Tomatoes Lemon & Garlic Swordfish Irresistible Desserts Dessert Recipes Fruity Low Fat Yogurt Dip Banana & Strawberry Gelatine Dessert Apple Berry Delig ht Cinnamon Bread Pudding Peach & Rosemary Cobbler Wild Strawberry Gelatine Pine apple Cheesecake Scrumptious Chocolate Wafers Café Mocha Tapioca Pudding With a Ki ck Final Word 2
IINTRODUCTIION NTRODUCT ON In today’s society the pressure is really on to look slim and be healthy. We see i t everywhere magazines media etc… We also see weight loss ideas everywhere and whi ch ones do we choose and trust. Unfortunately that is a question only you can an swer because what appeals to you may not appeal to others. The only thing I can say is that the majority of diets do work if you can stick to them, I’m honestly n ot sure about some pills and potions. In my experience you have to be in it for the long haul, by proper diet and exercise. Losing Weight is Not Rocket Science! It takes 3500 to add a pound to your weight so it is simple maths term you must eat 3500 calories less to lose one pound, o r you can jog around the neighbourhood for one hour every day of the week! But as I mention in my latest book launched in January 2005 “Your Fastest Way to P ermanent Weight Loss”, I am a do it now gal, and that is why I researched to find the quickest way to get results (14lbs in one week!!!), which gave me the incent ive to carry on, and stick to healthy eating regime. In truth the pressure is re ally on to be your ideal weight, but for most of us it is a constant struggle. H owever with these fabulous metabolism boosting recipes, you can eat healthy nutr itious meals that you will enjoy! Your favourite foods will not be a sin and wil l keep you in great shape. These carefully selected recipes will show how you ca n eat well balanced meals full of flavour that really will incinerate the fat! 3
I have devised this book to hopefully make your struggle a little bit easier. You do not have to miss out on some of your favourite food just put a little bit of thought put into making them. I don’t know about you but I do not have the time to spend toiling over a hot stov e for hours. Muffin Mania Most of the recipes in this book will only take on ave rage about 20 If you buy a muffin minutes to prepare. from a coffee shop or It w ould probably take more time supermarket it can have to order some fast food and have it as much as 800 calories delivered, so in fact this is probably per muff in. Try making them yourself replace quicker and a lot healthier. After all ingr edients with lowyou do know exactly what’s in it! It just takes a little organizat ion to shop for the products needed so they are at hand for you to prepare. Beli eve me when you start to put some order in your life you automatically feel more in control, and you will be surprised at how much better you feel! fat, low-sugar alternatives, put some bran in them and plenty of fruit! You will more than half the calories and really enjoy them. And they are really quick to make I really do wish you success and luck with your weight loss. Best wishes, Marie K Gordon. 4
we can expect our metabolism to slow anywhere from 2 to 4 percent every ten y ears. 5 . (aren’t they lucky! ) Unfortunately you cannot change your genes. they burn fewer calories. After the age of 30 on averag e. They produc e less of the sex hormone progesterone. how much fat and muscle you carry. hormones. and when progesterone levels drop body t emperature tends to drop also! Since their bodies need less fuel to maintain a l ower temperature. We also see our metabolic rate drop as we age. It is just a fact that certain people by virtue of their genetic makeup. but they are not the only factor t hat determine how fast you burn calories Other factors that you also have to tak e into account are your age. and it also has a role in our metabolism which can also affect our appetit es. This is an inevitable consequence of ageing but the slowdown is most prono unced in those of us who stop exercising and thereby lose calorie hungry muscle tissue. and wh at you eat and how often.Some Words On Metabolliism Some Words On Metabo sm No doubt you have often asked yourself why some of us have higher metabolic rate s than others. Estrogen for example sends fat to areas where we do not want i t to. burn a higher than average amount of calories per day. (in the same way that a furnace needs less fuel to maintain a lower temperature). The amount of exercise that you do also influences you r metabolic rate. Women’s metabolic rates slow even further after the menopause.
they will be able to maintain a good contro l of their metabolic rates.They should not despair though. Now we have a basic understanding on how metabolism rates can effect our weight loss. and keep doing some exercise. if they control carefully what they eat and how often. 6 .
They will kick-start your day and make you feel more satisfied. Scientists now know that by simply eating breakfast you can speed your metabol ism up by five percent. I started to eat cereal for my breakfast and thought I was being good. So just by making the right food choices first thing in the morning will he lp you feel more energetic. protein and fat. so eventually I realized I had to take control of myse lf. was that the amount of carbohydrates combine d with the sugars in the cereal and hardly any protein. and you will see that waist line going down faster. You will also feel more positive and enthusiastic about the day ahead of you! Th e breakfast recipes which I have included in this section are the best combinati on of carbohydrates. I just k ept piling on the pounds. which defeated the whole purpose of having breakfast. The reason for this a s I discovered through my research. played havoc with my sys tem. I discovered that the cereal was acting as a “trigger food”. 7 . and start a more sensible routine. To my horror though. A five percent boost in metabolism can help you lose ten pounds in a year I was one of those people that used to skip breakfast and as a result by 11am would be absolutely ravenous and eat all sorts of junk. and I was usually hungry less than an hour after eat ing.Breakfast Breakfast What your mother told you is true! Breakfast is the most important meal of the d ay! Your body has actually been in a fasting state while you were sleeping so ch oosing the proper type of breakfast can really help to speed up your weight loss .
Eating between meals. Eating on the go. Eating junk food. 8 . Bad Habits • • • • • • Skipping meals. you will really start to look and feel healthier.Within a few days therefore. Eating when you are sad or worried. Snacking on igh sugary foods. T hese recipes will really get your taste buds sizzling! Enjoy.
23 Fat 14. Mix in protein powder.Scottiish Delliight Scott sh De ght Per Serving Prep Time 3 minutes Serves 1 Calories 564. Microwave on high pow er for one minute or until cooked.03g Carbs 62.65g ½ 1 1 1 1 Cup Oatmeal Cup Skimmed Milk Tablespoon All-Natural Peanut Butter Packet Splenda Scoop Vanilla or Chocolate Protein Powder Mix oatmeal. milk and peanut butter and Splenda in a bowl. 9 .40g Protein 56. stir and enjoy.
When the oatmeal is cooked.Energy Pllus Oat Energy P us Oat Prep Time 3 Minutes Serves 1 Per Serving Calories 328 Fat 10g Carbs 30g Protein 31g 1 ½ 1 ½ Packet Instant Oatmeal Cup Skimmed Milk Scoop Protein Powder Ounce Sunflower See ds (Shelled) Prepare instant oatmeal following directions on package. blend together milk and protein powder. 10 . While the oatmeal is co oking. stir in milk with the protein powder and add the sunflower seeds.
41 Fat 2. Whisk together the eggs.05g Protein 41g 2 Cups Egg Substitute ½ Cup Non-fat Cottage Cheese ½ Cup Mushrooms ½ Cup Onions Diced ½ Red Pepper (Trimmed and Diced 2 Whole Wheat Tortillas 2 Ounces Low-fat Cheddar C heese (Grated) Low-fat Salsa Black Pepper to Taste Non-stick Low-fat Cooking Spr ay. cottage cheese and pepper in a small bowl and put to th e side. P lace half the vegetable and egg mixture in the centre of each burrito.64g Carbs 27. Pour egg mixture over vegetables and cook until firm. mushrooms and red peppers until soft. Place tortillas in a warm oven Spray a saucepan with some low-fat cookin g spray and place over a medium high heat until hot. Saute onions. Roll and top with cheese and salsa.Burstiing Burriitos Burst ng Burr tos Prep Time 15 Minutes Serves 2 Per Serving Calories 304. 11 .
12 . baking powder.42g ½ Cup Splenda Protein 17. Add muffin mixt ure. Spray a 12 cup m uffin pan or two six cup muffin pans with non-fat cooking spray. Bake for about 15 minutes or until knife comes out clean when inserted in t he centre of the muffin.08 g Carbs 17.Fast Breakfast Muffiins Fast Breakfast Muff ns Prep Time 20 Minutes Serves 6 4 Egg Whites or Equivalent Egg Substitute 3 Ready to Drink Protein Shakes Per Se rving 1 ½ Cups flour 1 ½ Teaspoons Baking Powder Calories 138 ½ Teaspoon Salt Fat 3. salt and Splenda in another bowl. Blend flour.53g Non-fat Cooking Spray Preheat oven to 350 degrees. Mix eggs and protein drinks together in a bowl and put aside. Add the two liquid ingredients together and stir until slightly moist.
pancake mix. Add orange juice and protein powder. oatmeal . Pour m ixture into a heated frying pan sprayed with low-fat cooking spray.Rolly Polly Pancake Ro y Po y Pancake Prep Time 25 Minutes Serves 1 Per Serving Calories 592.72g 6 Jumbo Egg Whites 1 Rounded Teaspoon Pancake Mix 1 Tablespoon Oatmeal 1 Tablesp oon Splenda ½ to 1 Scoop Vanilla Protein Powder Sprinkle of Cinnamon Calcium Enric hed Orange Juice Non-stick Cooking spray Mix the egg white. 13 . Blend ingredients until smooth.64 Fat 9. cinnamon and Splenda in a bowl or blen der. Cook in medi um heat for 10 minutes Flip and cook until golden brown.12g Protein 74.8g Carbs 72. Top with low calorie sy rup or sugar free jam and roll up.
Serve with toasted whole wheat bagel.Speedy Whiite Omellette Speedy Wh te Ome ette Prep Time 8 Minutes Serves 1 Per Serving 2 Egg Whites 1 Whole Egg 1 Tablespoon Shredded Low-fat Cheddar Cheese 2 Tablespo ons Skimmed Milk 1 Small Whole Wheat Bagel Non-fat Cooking Spray Calories 298 Fat 6g Carbs 34g Protein 27g Beat egg whites and whole egg with skimmed milk. Top with cheese and melt. and cook until spray. 14 . Pour eggs into a skillet lightl y coated with non-fat spray. then flip over and cook for a nother minute.
15 .Egg & Cheese Potato Slliice Surpriise Egg & Cheese Potato S ce Surpr se Prep Time 15 Minutes Serves 1 Per Serving 1 Medium Sliced Baked Potato 1 Tablespoon Low-fat Shredded Cheddar Cheese 4 Scra mbled Egg Whites Calories 311 Fat 1g Carbs 53g Protein 22g Cut the potato into half inch slices and microwave for two minutes or until tend er. Serve wi th the four cooked scrambled eggs. Arrange sliced potato on oven safe plate. Top with low-fat shredded cheddar cheese and place under grill until cheese is bubbly and slightly brown.
a few drops of vanilla flavouring. egg white and the whole egg. cinnamon.French Toast Yoghurt French Toast Yoghurt Prep Time 8 Minutes Serves 1 Per Serving Calories Fat Carbs Protein 421 8g 41g 44g 1 1 1 1 Egg White Whole Egg Tablespoon Skimmed Milk Tablespoon Fat-free Vanilla Yoghurt 2 Slices Whole Wheat Bread Cinnamon Vanilla Extract Non-fat Cooking Spray Beat together the skimmed milk. Serve hot with the fat-f ree vanilla yoghurt. Dip the slices of whole bread into the mixture. then plac e the coated slices onto the skillet. 16 . coatin g both sides. Brown both sides. Spray the non-fat cooking spray onto a skillet and heat.
17 . Flip over and cook until done.Oatmeall Pancakes Oatmea Pancakes Prep Time 20 Minutes Serves 1 Per Serving 1 Rounded Teaspoon Pancake Mix 1 Jumbo Egg Whites 1 Packet of Instant Oatmeal No n-stick Cooking Spray Calories Fat Carbs Protein 315. Pou r mixture into a heated pan sprayed with non-stick cooking spray.29g 41.92g 26. Cook on medium heat for 10 minutes. egg whites and oatmeal in a blender and blend until smooth.84g Put pancake mix.17 4.
Follow the step by step instructions and enjoy! If you have a busy lifestyle. You will probably know by now that getting the right nutrients i n your diet is the key to really speed up your metabolism and in turn burn off f at. The recipes are so so simple. and the taste is fantastic. I do think that you will find that you are truly spoiled for choice. so I then only had to put them in the microwave after I finished work. I found that this worked for me. you may well decide that it is simpler to make all your meals at the weekend and to label and freeze them. If you are anything like me I would be constantly snacking if I let myself. It is hard to believe that you can eat this good. Enjoy these wonderful lunches ther efore.Siimplle Lunches And Diinners S mp e Lunches And D nners These fabulous recipes for lunches and dinners will really keep you really motiv ated so that you will stick to your healthy eating regime. This should mean that you will not be temp ted to snack whilst preparing meals from scratch. and still be able to burn fat faster than you have ever done before. I wo uld suggest that where dishes are marinated to prepare them the night before to save some time. Just choose what you are in the mood for from the tasty recipes. and that can’t be a bad thing can it! 18 .
Mix the lemon juice. Roast at 350 degrees for 40 to 60 minutes depending on the size of the breast. Trim off excess fat. Brush it over the turkey breast and sprinkle with sa lt. Baste every 10 minutes until done. pepper and the broth in a small bowl. Place the turkey breast in a baking dish. 19 . Slit the side of the turke y breast and insert the garlic.36g ½ Teaspoon Dried Rose mary Protein 43.20g 1 Teaspoon Dried Thyme Carbs 0. rosemary.43g 2 Teaspoons Lemon juice ½ Teaspoon Black Pepper 1 Pinch Salt 1 Cup Fat-free Chicken or Turkey Broth Rinse turkey breast and pat dry.Roasted Turkey Breast Roasted Turkey Breast Prep Time 70 Minutes Serves 12 Per Serving 1 Four Pounds Boneless Skinless Turkey Breast Calories 287 2 Garlic Gloves (Diced) Fat 11. thyme.
Prep ared Fat 7. and add a layer of cranberry sauce on top of the lem on.94g With Fat-free Chicken Broth) Salt Black Pepper Low-fat Cooking Sp ray Carbs 23g Protein 26. Cover and bake at 350 degrees for 35 to 40 minutes until cooked. 20 . Prepare the stuffing mix using fat-free chicken broth. season with salt and black pepper and place in a casserole dish which has been lightly sprayed with low-fat cooking spray. Uncooked 1 Lemon Sliced Thin ½ Can Cranberry Sauc e Per Serving (Jellied or Whole Berry) Calories 269 1 Package Stuffing Mix. and layer the stuffin g mix on top of the cranberry sauce.50g Wash turkey breasts.Yummy Turkey Diinner Yummy Turkey D nner Prep Time 70 Minutes Serves 4 4 Portions Turkey Breast Slices. Layer sliced lem on on top of turkey breast.
50g Carbs 12. peppers.80g Protein 30.Delliiciious Kebabs De c ous Kebabs Prep Time 40 Minutes Serves 4 3 1 1 1 1 Boneless Chicken Breasts Green Pepper Red Pepper Red Onion Zucchini Per Serving Calories 207 Fat 4. onion. 21 . mushrooms. and garnish with fresh melon. zucchini and onion. Serve over brown wild rice. zucchini. a nd cherry tomatoes on skewers. Slice green pepper red p epper. and cook for approximately 10 minutes. alternating each food in a colourful presentation . Place shish kebabs on the grill. Place chicken.60g Soya Sauce (To Marinate) Whole Mushrooms Cherry Tomatoes Marinate chicken breasts in soy sauce for 50 minutes (Do this the night before) Remove chicken from marinate and make into large cubes.
Stir ingredients together over medium heat until he ated.70g Carbs 70. Serve with fresh garden salad.9g Protein 97. salsa and cumin. 22 .Savoury Chiillllii & Chiicken Savoury Ch & Ch cken Prep Time 30 Minutes Serves 4 Per Serving Calories 788 Fat 11.4g 2 1 1 1 Chicken Jar (48 ounces) White Beans Jar (16 ounces) Medium Salsa Tablespoons Cum in Steam chicken and cut into small cubes. Place chicken into a sauce pan and add w hite beans.
mix mustard.Pork Medalllliions Wiith Whiisky Gllaze Pork Meda ons W th Wh sky G aze Prep Time 35 Minutes Serves 4 Per Serving 1 3 3 Pork Tenderloin Tablespoon French Mustard Tablespoon Whisky Cup Soya Sauce Table spoon Worcestershire Sauce Calories 375 Fat 13. Serve over brown w ild rice with any green vegetable. soy sauce. In a small bowl. Marinate in fridge for a few hours (do this the night before). making sure the meat is covered. Add pork medallions to mixture. Grill pork medallions for 10 – 12 minutes.5g Protein 53. 23 1 .6g Brown Sugar Salt Black Pepper Cut pork tenderloin into round medallions.83g Carbs 2. a sprinkle of brown sugar and Worcestershire sauce. whisky. turning frequently. season with salt and black pepper and put aside.
75g Carbs 4. Place salmon in a hot non-stick pan. Serve over brown wild rice. Brush the salmon steaks with olive oil and s prinkle with salt and black pepper.Sallmon Teriiyakii Sa mon Ter yak Prep Time 20 Minutes Serves 2 Per Serving 2 Six Ounce Salmon Steaks 6 Tablespoons Teriyaki Sauce 2 Tablespoons Brown Sugar Olive Oil Salt Black pepper Calories 147 Fat 8.90g Protein 12. 24 . and cooked spinach. Add Teriyaki sauce mixture and cook for a further min ute on each side. Cook fo r 3 minutes on each side/.01g Mix Teriyaki sauce and brown sugar.
Garlliic & Whiite Wiine Tuna Steaks Gar c & Wh te W ne Tuna Steaks Prep Time 20 Minutes Serves 2 Per Serving Calories 293 Fat 9.80g Protein 40. salt and black pepper and the minced garlic. minced Salt Black Pepper In a small bowl mix the wine. and pour over tuna steaks. 25 1 1 2 . cover and put in fridge for 30 – 90 minutes (Do this the night before) Grill tuna steaks for five minutes on each side.28g Carbs 3. oregano.40g 2 Six Ounce Tuna Steaks Cup Dry White Wine Tablespoon Extra Virgin Olive Oil Teasp oon Dried Oregano Garlic Cloves. olive oil. Mix the mixture thoroughly. Serve with new potatoes and broccoli.
90g 2 Cans Tuna in Brine ½ Cup Black Beans (Rinsed and Drained) ½ Ripe Tomato ½ Large Onio n Black Olives Salsa Drain the two cans of tuna and place in a bowl. Chop the tomato. When ready to serve top with the salsa 26 . onion and olive s. Mix all ingredients into the tuna.Bllack Bean And Tuna Sallsa B ack Bean And Tuna Sa sa Prep Time 20 Minutes Serves 2 Per Serving Calories 323 Fat 2.10g Protein 38.71g Carbs 40.
1g Protein 30. 27 (Do this t pepper a a skewer a grill thorough . Grill until chicken is ly cooked. red nd onion.Chiicken Kebabs Ch cken Kebabs Prep Time 40 Minutes Serves 1 1 4 ½ ½ Chicken Breast (Boneless and Skinless) Mushrooms Green Pepper Per Serving Red Pe pper Calories 226 Onion Fat 4. Serve over a portion of brown wild rice. alternating them to make a colourful display. green pepper. Slice green pepper. mushrooms and onion onto s. Place the skewers onto and sprinkle the garlic powder and black pepper.53g Garlic Powder Black Pepper Lemon Juice Marinate chicken breast in lemon juice and black pepper for 1 – 6 hours he night before) Cut chicken breast into cubes.30g Carbs 18. Put the diced chicken.
12g Protein 46. Squeeze lemon and pour the lemon juice over the shrimps.52g 1 Lemon 6 Fresh Shrimp Low-fat Cooking-spray Extra Spicy Powder or Crushed garlic Herb Wash and de-vein shrimp.05g Carbs 9. Add a portion of steamed vegetables. Put the shrimp onto a skewer leaving a space between ea ch shrimp and spray with the lowfat cooking spray. Cook on grill or barbecue on high for 3 minutes per side. 28 . Serve on top of cooked brown wild rice.Griilllled Lemon Shriimp Gr ed Lemon Shr mp Prep Time 20 Minutes Serves 1 Per Serving Calories 261 Fat 4. Sprinkle spicy powder or garl ic herb on both sides.
minced clove of garlic. 29 . Grill s almon for 10 -15 minutes.35g 2 2 1 2 2 1 1 ¾ ½ Salmon Steaks Tablespoons Peanut Oil Tablespoon Soy Sauce Tablespoons Balsamic V inegar Tablespoons Chopped Onion Heaped Teaspoon Brown Sugar Minced Glove of Gar lic Teaspoon Ground Ginger Powder Teaspoon Dried Red Chilli Mix together peanut oil. Put the two salmon steaks in a dish and pour mixture over them. brown sugar . balsamic vinegar. ground ginger powder and dried red chilli. chopped onion.01g Carbs 12. soy sauce. Cover with plastic wrap and put in the fridge for 30 .45 minutes.Giinger And Chiillllii Sallmon Steaks G nger And Ch Sa mon Steaks Prep Time 20 Minutes Serves 2 Per Serving Calories 224 Fat 8. (Best do this the night before). Serve with a portion of your favorite fruit.6g Protein 25.
being careful not to brown the garlic. Add the white wine and let reduce for ab out 5 minutes. salt and black pepper. Grill the chicken and serve with grilled potatoes and mixed vegetables of your choice . Remove from the heat and let cool.34g Carbs 2. Simmer fo r 2 minutes to allow flavours to blend. 30 .74g Protein 26.Rosemary & Garlliic Chiicken IIn Rosemary & Gar c Ch cken n Whiite Wiine Wh te W ne Prep Time 40 Minutes Serves 4 4 5 1 1 1 1 Thin Sliced Chicken Cutlets Sunflower Oil Cloves Minced Garlic Tablespoon Rosema ry Tablespoon Parsley Teaspoon Salt Tablespoon Black Pepper Cup White Wine Per Serving Calories 189 Fat 7. Sauté.87g Put sunflower oil and 5 cloves of garlic in a re-heated pan. Pour the mixture over the chic ken cutlets and let marinate for 30 – 50 minutes (Do this the night before). Add rosemary. parsley.
17g Carbs 23. salt . Cook in the grill or bar becue for 25 – 30 minutes. Spray cooking foil with non-fat cooking spray. 31 .38g 1 Large Potato 1 Teaspoon Butter ½ Teaspoon Chopped onion Black Pepper Garlic Seas oning Non-fat Cooking Spray Thinly slice the potato.Griilllled Potato Gr ed Potato Prep Time 35 Minutes Serves 1 Per Serving Calories 138 Fat 4. Fold the foil and seal. Place po tato slices on the foil and put the butter over them.97g Protein 5. Add the black pepper. garlic and the chopped onion.
a slice of tomato and onion. 32 .Turkey Burgers Turkey Burgers Prep Time 20 Minutes Serves 4 Per Serving Calories 392 Fat 17.80g Carbs 20.81g Protein 35. Make into four eq ual portion sized patties and cook on the grill. Serve on whole wheat bun with l ettuce.38g 1 ½ 2 4 ½ Pound Minced Turkey Packet Golden Onion Seasoning Eggs Whole Wheat Buns Packet G arlic and Mushroom Seasoning Lettuce Tomatoes Onion Mix minced turkey with the garlic mushroom seasoning and the golden onion season ing and also two egg whites. Mix until fully blended together.
add th e peppers with the juice. Cut the red and green pepper into strips.03g Medium Red Pepper Medium green pepper 8 ounce Can Pineapple Chunks (Unsweetened ) ½ Cup Picante Sauce 2 Tablespoons Chopped Fresh parsley 1 Teaspoon Ground Ginger . Remove chicken from pan and keep warm.Sweet And Spiicy Chiicken Sweet And Sp cy Ch cken Prep Time 30 Minutes Serves 4 Per Serving Calories 208 2 2 1 1 1 Whole Chicken Breasts Fat 8.70g Tablespoons Olive Oil Protein 4.46g Carbs 18. Heat oil in a large pan over medium heat. st irring frequently. 33 . Add the chicken and cook 5 minutes on each side until light brown or tender. Salt Lightly salt the chicken breasts. Serve on a bed of bro wn wild rice. parsley and ginger into the pan where t he chicken was cooked. Return chicken to pan and heat through. Cook until peppers are tender and sauce has thickened. picante sauce.
34 . fold over and secure with water soaked toothp icks. Coat a large pan with non-stick cooking spray and place over medium . basil and the remaining black pepper.high heat until hot. Transfer chicken to a shallow baking tray and bake at 350 degre es for 8 – 10 minutes or until chicken is tender. tomato. Spoon rice mixt ure on top of the chicken breasts.62g Carbs 22.41g 4 Chicken Breast Halves (Boned and Skinned) ½ Teaspoon Ground Black Pepper Teaspoo n Salt 1 Cup Cooked Brown Rice (Cooked in Chicken Broth) Cup Chopped Tomato 1 Ou nce Finely Shredded Low-fat Mozzarella Cheese 3 Tablespoons Toasted Rice Bran 1 Tablespoon Chopped Fresh Basil Non-stick Cooking Spray Season insides of chicken breasts with half the black pepper and salt. Cook stuffed chicken breasts for one minute on each side or unt il golden brown. bran.Stuffed Chiicken Breasts Stuffed Ch cken Breasts Prep Time 35 Minutes Serves 4 Per Serving Calories 274 Fat 7. Mix the r ice.07g Protein 32. cheese.
Thaii Turkey Stiir Fry Tha Turkey St r Fry Prep Time 20 Minutes Serves 4 Per Serving Calories 281 Fat 10. basil and mung beans . Continue to cook for four minutes. Stir in broccoli. peppers. Serve over steamed rice. broth. Heat a large non -stick pan or wok over a high heat.03g Protein 23.76g 1 ½ ½ 1 2 1 2 4 2 1 4 1 Large Garlic Clove (Minced) Chilli Pepper (Seeded Tablespoon Thai Fish sauce Teaspoons Oyster Sauce ed) Onions Broccoli Florets Bunched Baby Bok Choy rkey Breasts (Chopped) Cup Mung Beans Cup Peanuts Mix garlic. Cook for another few minutes.10g Carbs 29. 35 ½ and Minced) Cup Chicken Broth Medium Carrot (Peeled and Slic Medium Red Pepper (Chopped) Tu (Chopped) Teaspoon Basil . Add broth mixture. turkey and bok choy. until heated through. then add water to heated pan. Add carrots an d onions and stir fry for one minute. fish sauce and oyster sauce in a small bowl.
Remo ve from oven. artichoke hearts and turkey. Continue to cook for another 7 minutes. without any uncooked egg on it.70g Carbs 6. I f it comes out clean. the frittata is done. Bake for 10 minutes or until egg mixture is firm.44g Protein 23. Serve with yo ur favourite low-fat salsa. Cook for fi ve more minutes continuously stirring. Chopped) 1 Cup Thawed Frozen Peas 1 Cup Turkey (Diced) 2 Cups Egg Substitute 4 Slices Fat-free Cheddar Cheese (Chop ped) Cup Grated Parmesan Cheese Preheat oven to 350 degrees. loosen from the pan and serve frittata on a platter. Sauté the shallot wit h a little water in an 8 inch non-stick pan over medium heat until the shallot b egins to brown. Remove from heat and place in the oven.06g 36 . Per Serving Calories 228 Fat 11.Turkey And Cheese Friittata Turkey And Cheese Fr ttata Prep Time 35 Minutes Serves 6 Cup Shallot (Minced) 1 Medium Jar Artichoke Hearts (Drained) 1 Cup Fresh Spinach (Leaves Only. Test by putting a knife into the middle. Add the spinach. peas. Add the eggs and cheese. stirring often. scrape the bottom and sides of the pan to loosen cooked egg mixture.
Chiillllii Steak Cheese Burgers Ch Steak Cheese Burgers Prep Time 15 Minutes Serves 4 1 Pound Lean Steak Mince Beef Cup Low-fat Chilli Sauce 4 Whole Wheat Buns 4 Slic es Low-fat Cheese 1 Medium Sized tomato (Chopped) 1 Small Onion (Diced) 1 Egg Wh ite Salt Black Pepper Lettuce Leaves Per Serving Calories 290 Fat 3.63g Carbs 23.12g Protein 37.69g Mix egg white, chilli sauce, onion, tomato and meat into a bowl. Shape mixture i nto four equal patties. Cook on the grill or barbeque for 8 – ten minutes or until meat is cooked thoroughly. Remove from the grill, toast the whole wheat buns. P lace meat onto the whole wheat bun and place a slice of the low-fat cheese on to p with some lettuce leaves, add some of your low-fat favourite topping. 37
Savoury Steaks Savoury Steaks Prep Time 40 Minutes Serves 6 6 1 3 2 Sirloin Steaks Cup Dry Red Wine Tablespoon Worcestershire Sauce Cloves Fresh Garlic (Crushed) Per Serving Calories 187 Fat 6.82g Carbs 2.01g Protein 24.64g Olive Oil Salt Black Pepper Trim all fat from the steaks. In a medium bowl mix well the garlic, red wine, Wo rcestershire sauce, salt and black pepper. Pour mix over steaks and put in the f ridge for about four hours to marinate. Preheat grill or barbeque. Remove steaks from marinade and pat dry with paper towels. Brush lightly with oil and grill f or five minutes or until tender. Serve with some vegetables to garnish. 38
Spiicy Potatoes Sp cy Potatoes Prep Time 20 Minutes Serves 6 Per Serving Calories 110 Fat 1.06g Carbs 24.69g Protein 3.20g 6 2 1 1 2 Potatoes Tablespoon Chopped Fresh Parsley Tablespoon Lemon juice Teaspoon Chilli Powder Tablespoons Olive Oil Black pepper Salt Peel potatoes and slice lengthwise, ½ inch thick. In a large bowl mix together the fresh parsley, lemon juice, chilli powder, black pepper and salt. Place the pot ato in the mix making sure the potato is well covered. Put into the fridge to ma rinate for 30 minutes. Remove from fridge and pour the oil over the potatoes. Pr e-heat grill for 5 minutes. Grill potatoes, keeping them in a single layer for e ight – ten minutes. Serve with your favourite low-fat dip. 39
Spiicy Turkey Burgers Sp cy Turkey Burgers Prep Time 15 Minutes Serves 4 Per Serving 1
Pound Fresh Ground Turkey Chilli Sauce Chicken Stock Cube Egg White Calories 270 Fat 14.80g Carbs 0.78g Protein 30.82g Black Pepper Salt Mix together the turkey, egg white, chilli sauce and sprinkle stock cube into th e mix and add the salt and black pepper.. Make the mixture into four equal patti es. Put on the grill and cook for 8 minutes or until desired tenderness. Serve w ith side salad. 40
Toss in all the vegetables and cook for ten minutes. Peel and dice the potato.11g Carbs 17.76g 2 Red Peppers 2 Onions ½ Pound Fresh Mushrooms 1 Teaspoon Garlic Powder 1 Potato 2 Tablespoons Olive Oil Salt Black Pepper De-seed red peppers and slice lengthwise. Slice mushrooms into preferred thickness. Pre-heat a pan or wok with t he olive oil in it.50g Protein 4. 41 . Serve.Vegetablle Stiir Fry Vegetab e St r Fry Prep Time 15 Minutes Serves 4 Per Serving Calories 120 Fat 3. Peel and slice onion.
Cover and simmer for twenty minutes or until chicken is thoroughly cooked.10g Carbs 45. Stir in the water and the chopped tomatoe s. Reduce heat. Add to chicken mixture and stir well. Spray a large pan with the non-stick cooking spray.03g Protein 35. Add the chicken and mix.Chiicken Curry Tomato Pasta Ch cken Curry Tomato Pasta Prep Time 70 Minutes Serves 6 6 1 3 ½ 1 1 1 Chicken Breasts (Boned and Skinned) On ion (Chopped) Teaspoons Curry Powder Teaspoon Ground Coriander Teaspoon Paprika 15 Ounce Can of Chopped Tomatoes Cup of Water Tablespoon of Flour Ten Ounce Pack et of Fusilli or Spaghetti (Cooked According To Package Directions) Per Serving Calories 366 Fat 4. Co ok and stir until the mixture has thickened. Pu t the chopped onion into the pan and cook until tender but not brown. Serve chicken mixture on top of the pasta. coriander and paprika. 42 .16g Non-stick Cooking Spray Dice the chicken breasts. Bring to the boil. Stir in th e curry powder. Stir together the flour 2 tablespoon cold water in a small bowl.
Tuna Stuffed Tomatoes Tuna Stuffed Tomatoes Prep Time 15 Minutes Serves 4 Per Serving 4 2 1 1 2 1 Large Tomatoes Cans Tuna in Brine (Drained) Tablespoon Low-fat Mayonnaise Tables poon Low-Fat Sour Cream Teaspoons Horseradish small Onion (Diced) Calories 70 Fat 0. horseradish.50g Carbs 3. In a small bowl mix the tuna. Garnish with parsley and serve. Using a spoon carefully scoop out th e inside of each tomato and drain. onions.38g Protein 11. Divide the m ixture equally and put into the tomatoes. 43 .86g Black Pepper Salt Fresh Parsley Carefully slice the tops from the tomatoes. sour cream. Set aside. black pepper salt and the tomato pulp.
Place the pepper shells in a pot of boiling w ater for about 15 minutes.03g Carbs 31. Serve. black pepper and rice. Stir in spaghetti sauce.Stuffed Peppers Stuffed Peppers Prep Time 45 Minutes Serves 4 Per Serving Calories 230 Fat 4. Plac e tuna in a non-stick pan and lightly cook. salt.93g Protein 15. Simmer and stir until mixture is warm Spoon mixture into cooke d peppers and put the cheese on top. Remove peppers from boiling water and put aside. 44 1 .06g 4 2 8 Green Peppers Cans Tuna Chunks in Brine (Drained) Ounce Can Spicy Tomato sauce C up Low-fat Grated Cheese Cup Brown Short Grain Rice (Cooked as on package) Salt Black Pepper Remove tops and inside of peppers.
Lemon Garlliic Swordfiish Lemon Gar c Swordf sh Prep Time 25 Minutes Serves 2 Per Serving Calories 317 Fat 14. Pour over the swordfish so that it is completely cov ered. steam the swordfish covered with the mix. In a steamer. salt and black pepper and mix well.76g 12 1 3 Ounces Swordfish Lemon Tablespoons Dry White Wine Teaspoon Garlic Powder Salt Black Pepper In a small bowl put the white wine squeezed lemon juice. garlic powder. Serve with a small baked potato.13g Protein 40. steamed carrots and snap pea s. 45 .13g Carbs 2. Steam until fish f lakes with a fork.
It is all too easy if you are feeling a bit peckish just to pop over to a Vending Machine. and they will also save you a small fortune! The amount of money I used to spend on fast food at lunch time was utterly ridiculous. you can make yourself really appetizing packed lunches using the recipe s in my book. especially because it mostly had no nutritional value whatsoever. In a matter of days you will start to look and feel go od about yourself again. 46 .. The amount of junk that is in some fast foods is r eally horrendous. As I mentioned previously. I suggest that you don’t make up the sandwiches till the morning though. You will soon lose that sluggish feeling and total lack of energy. so that your lunch is much fresher.Fllavour Packed Sandwiiches. That is far more healthy for you. and it will also give you a much needed boost for the afternoon ahead. change them about so that you can use them as sandwich fillers. F avour Packed Sandw ches Burriitos and Rollll-Ups Burr tos and Ro -Ups These recipes are really good for you to make to take to your work etc. Remember to tr y and take some fruit with you for lunchtime or for a snack. It is usually best to prepare the ingredients for your sandwiches burritos or roll-ups the night before. Exp eriment with some of the recipes. That way it will keep your meals more exciting. and you are usually left feeling still unsatisfied after eatin g it. with just that little bit of organization in yo ur life. and befo re you know it you have probably wolfed down about a 1000 calories in one go.
47 .78g Carbs 18.79g 4 4 4 4 ½ Whole Wheat Rolls Grilled Chicken Breasts Slices Tomato Pieces of Lettuce Cup Ca jun Mustard Salt Spread Cajun mustard on one side of the whole meal rolls Add the chicken and the slices of tomato and lettuce.Cajjun Chiicken Sandwiiches Ca un Ch cken Sandw ches Prep Time 15 Minutes Serves 4 Per Serving Calories 286 Fat 4.47g Protein 30. Sprinkle salt to taste and enjoy.
Turkey Tortiilllla Rollll-Ups Turkey Tort a Ro -Ups Prep Time 15 Minutes Serves 4 Per Serving Calories 218 Fat 5.98g Protein 21.46g ½ ½ 4 ½ ½ 1 Cup Low-fat Mayonnaise Cup Low-fat Chunky Salsa Large Whole Wheat Tortillas Cup Ground Turkey (Cooked) Cup Shredded Low-fat Cheddar Cheese Cup Shredded Lettuce Salt Mix the low-fat mayonnaise and the low-fat chunky salsa and spread on the tortil las Top with the meat cheese and lettuce Roll-up and add salt to taste. 48 .95g Carbs 19.
96g 12 Whole Wheat Bread Slices (Toasted) ½ Cup Low-fat Mayonnaise 1 Medium Tomato Sli ced ½ Pound Roasted Turkey Breast (Fresh Deli Slice Not Cured Or Packaged) 1 Small Cucumber Sliced 4 Slices Low-fat Cheddar Cheese 1 Cup Alfalfa Sprouts 1 Green P epper Cut into Strips Spread the low-fat mayonnaise on all the toasted slices. turkey then add the second toast slice on top o f each Top with cheese. cucumber. pepper strips. sprouts. more turkey. 49 .96g Protein 28. then add the third toast slice Secure with toothpick and cut into quarters. Layer four of the toast ed slices with tomato.40g Carbs 53.Turkey & Vegetablle Cllub Sandwiich Turkey & Vegetab e C ub Sandw ch Prep Time 20 Minutes Serves 4 Per Serving Calories 381 Fat 7.
90g Carbs 40. Evenly distribute roast beef on bottom half of K aiser rolls.88g 4 Large Kaiser Rolls 12 Ounces Thinly Sliced Roast Beef (Fresh Deli Sliced Not C ured Or Packaged) 8 Thin Slices Red onion 8 Slices Tomato 2 Cups Shredded Lettuc e ½ Cup Low-fat Ranch Dressing Slice the Kaiser rolls in half. 50 . Cover with the tops of the Kaiser rolls and secure with toothpicks.Ranch Roast Beef Sandwiich Ranch Roast Beef Sandw ch Prep Time 15 Minutes Serves 4 Per Serving Calories 498 Fat 14.97g Protein 44. Drizzle Low-fat ranch dressing over beef Layer with onion tomato an d lettuce.
When beef is cooked halfway add eight pineapple slices and grill until hot. ginger and garlic. Remove beef from marinade and grill to desired temperatur e. 51 . Add papaya sauce or use as a dip. about 5 minutes on each side.Papaya Beef Piita Wiith Yoghurt Sauce Papaya Beef P ta W th Yoghurt Sauce Prep Time 45 Minutes Serves 4 1 Pound Lean Top Round Beef 1 20 ounce can sliced Pineapple in Juice 3 Tablespoons Soy Sauce Teaspoon Minced Garlic ½ Teaspoon Groun d Ginger 3 Ounces Papaya (Fresh or Canned) 8 Ounces Low-fat Plain yoghurt 1 Larg e Tomato 4 Whole Wheat pitas Per Serving Calories 460 Fat 6. soy sauce. To prepare pita slit at top to make a pocket. making sure the beef is covered. Place the beef with two pin eapples slices and two tomato slices. Place papaya in food processor and process until s mooth. Also thinly slice the t omato. Slice the beef into strips. Marinate in the fridge for at least one hour. Pour the mix into the bowl with the beef in it. Add the low-fat yoghurt and a dash of the pineapple juice some soy sauce and blend until mixed.03g Protein 44.90g Carbs 55.32g Trim excess fat from beef and place the meat in a deep bowl. Mix in a bowl the j uice from the canned pineapples.
Add onion. Smother with two tablespoons low-fat salsa.94g Spread the fat-free black beans on a whole wheat tortilla.08g Protein 24. 52 . Tablespoon Low-fat Sour Cream Tablespoons Low-fat Salsa Calories 215 Fat 4.Zesty Burriito Zesty Burr to Per Serving Prep Time 15 Minutes Serves 1 2 1 4 1 ½ 1 2 Tablespoons Fat-free Black Beans Whole Wheat Tortilla Scrambled Egg Whites Table spoon Chopped Onion Tablespoon Low-fat Grated Cheddar Cheese. low-fat grated cheddar cheese and the low fat so ur cream. Throw in 4 scrambled egg whites (cooked).40g Carbs 18. Roll and eat.
chilli powder. parsley and hot pepper. soy s auce. Remove fr om the heat. and sprinkle with lemon juice Serve with your favourite low-fat sal sa and warm tortillas. Marinate at room temperature for 30 minut es.60g 3 Cups Minced Turkey 3 Large Peppers 1 Medium Red Onion 2 Medium Chillie s ½ Lemon (Squeezed) Core the peppers and remove all the seeds and cut into strips also cut the onion into strips.10g 1 Dash Hot Pepper Sauce Protein 11. Add the tur key and vegetable mix to the pan. In a medium bowl mix well the Worcestershire sauce. 53 .Turkey Fajjiitas Turkey Fa tas Prep Time 25 Minutes Serves 6 1 Tablespoon Worcestershire Sauce 1 Tablespoon Cider Vinegar 1 Tablespoon soy sa uce Per Serving 1 Tablespoon Chilli Powder Calories 133 1 Clove Garlic (Minced) Fat 3. making sure all is coated. Heat a couple of tablespoons of water in a pan over a high heat. and sauté until vegetables are tender. vinegar. Place the vegetable and turkey into the sauce.80g ½ Cup Fresh Chopped Parsley Carbs 18.
(Seeded and Sliced) Cup Lemon or Lime Juice Tablespoons Olive Oil Tablesp oons Soy Sauce Teaspoon Ground Cumin Teaspoon Garlic Powder Teaspoon Dried Orega no Calories 255 Fat 10. Put into whole wh eat fajitas.96g Salt Black Pepper Trim chicken of all fat and cut into thin slices. Mix thoroughly all the ingredi ents in a medium bowl.73g Protein 27.29g Carbs 11. Sepa rate Chicken from vegetable mixture.Southwest Fajjiitas Southwest Fa tas Prep Time 25 Minutes Serves 4 Per Serving 4 1 ½ 2 Chicken Breasts Cup Onions Peeled And Sliced Red Pepper Sliced Fresh Jalapeno Pe ppers. Spread the ve getables on top of the chicken slices and grill for 5 minutes. Cover and place in the fridge for at least one hour. 54 2 2 ½ ½ ½ . Pre-heat grill for 5 minutes.
especially the salad dressing and the mayonnaise. limp and less than appealing. is to put a frozen ice pack into your lunch cooler. One thing I would suggest is. always opt for the products with the lowest amounts of fat. You will find these in any department store in the camping section. that when you are choosing your food. It is important not to combin e these ingredients unless you are ready to eat the salad within a relatively sh ort space of time. and you will find that these packs keep your lunch fresh and refrigerated. In some of the supermarkets it can b e on display under lights which tends to make it lose its flavour and become lim p. Preparing the salad only takes a few minutes once you have all the ingredient s ready. You could also take a salad with you for lunch. So it is important to prepare any ingredients that require cooking ahea d of time. You will find them just as tasty! 55 . Otherwise most of the salad will become mushy. just as you did for the packed lunches. The best way esp ecially the weather is hot.Fresh & Tangy Sallads Fresh & Tangy Sa ads The salads I have put in this book are really delicious and a perfect match to m any of the recipes throughout this book Simply browse through this section and c hoose a salad that will compliment your main meal! When buying your salad always make sure that it is as fresh as possible.
In a large serving bowl mix well the chicken .09g Tablesp oon Cider Vinegar Carbs 40. 56 3 ½ 1 1 ½ ½ 1 ½ . Chill for one hour then garnish with chopped red onions and serve. mayonnaise.Tangy Yogurt & Chiicken Pasta Sallad Tangy Yogurt & Ch cken Pasta Sa ad Prep Time 20 Minutes Serves 6 Per Serving 5 1 1 2 Cups Cooked Seashell Pasta Calories 188 Fat-free Plain Yoghurt Fat 3. In a small bowl mix thoroughly the yogurt. omitting salt. Rinse and drain under cold water and set aside. pasta and yogurt mixture and vegetables.03g Tablespoon Low-fat Mayonnaise Protein 29. vinegar.16g Teas poon Garlic Powder Teaspoon White Pepper Cups Cooked Chicken Breast (Cut into Pi eces) Cup Sliced Carrots Cup Broccoli Florets Cup Sliced Zucchini Sliced Green P epper Sliced Red pepper Cup Sliced Canned Artichoke Hearts (Drained) Red Onion C hopped Black Pepper Cook pasta following package instructions. garlic powder and pepper.
78g Carbs 41. Mix all the ingredients together and serve over a bed of lett uce. and add the w alnuts if desired. 57 .75g Protein 44. along with a bunch of washed seedless grapes.Supreme Chiicken Sallad Supreme Ch cken Sa ad Per Serving Prep Time 20 Minutes Serves 2 Calories 399 Fat 13. Cut up the apples and add to the chicken. Cool the chicken and cut into small cubes then place in a mixing bowl. Stir in the coleslaw or other dressing.61g 2 2 1 1 2 Chicken Breasts Apples Bunch Seedless Grapes Tablespoon Low-fat Coleslaw Walnuts Lettuce Leafs Low-fat Cooking Spray Lightly spray a non-stick pan with the low-fat cooking spray and sauté the boned a nd skinned chicken breasts.
Add the macaroni and chopped celery to t he tuna. Serve over a bed of lett uce.10g Salt Black Pepper Lettuce Cook the macaroni according to package instructions. Add a dash of garlic salt or garlic powder and chopped onion.Sweet Tuna Pasta Sallad Sweet Tuna Pasta Sa ad Prep Time 20 Minutes Serves 4 1 2 1 1 1 Cup whole Wheat Macaroni Cans Tuna in Br ine Cup Chopped Celery Tablespoon Low-fat Mayonnaise Tablespoon Relish Chopped O nion Per Serving Calories 258 Fat 1. Drain and cool.50g Carbs 32. Stir in the mayonnaise and relish. Add salt and pepper to taste.03g Protein 31. Open the ca ns of tuna and drain and put in a bowl. 58 .
rice should be cooked through but not soft.64g 1 4 2 4 1 2 2 1 Cup Brown Rice Tablespoons Red Wine Tablespoon Olive Oil Tablespoons Water Chopp ed Red Onion Medium Garlic Cloves (Crushed) Cups Canned Black Beans (Rinsed and Drained) Cup Chopped Fresh Parsley Salt Black Pepper Bring a large pot with three quarts of water to the boil. A dd to rice with the beans and chopped fresh parsley and toss with a fork. 59 . Whisk red wine.25g Carbs 67. Drain.07g Protein 21.Mexiican Bllack Bean & Riice Sallad Mex can B ack Bean & R ce Sa ad Prep Time 20 Minutes Serves 4 Per Serving Calories 419 Fat 8. Add sa lt and black pepper to taste. Add rice and boil unco vered for about 10 minutes. oil and water together. Test a grain. Add the onion and garlic.
d ry mustard and chilli oil. Mix the snow peas. onions tinned tomatoes and pars ley. 60 . Serve cold. Set aside. Tablespoons Roasted Sesame Oil Tablespoons Reduced Sodium Soy Sauce Ti n Chopped Tomatoes Cook the spaghetti according to the package directions and drain.45g Large Cucumber (Cut i nto Strips) Carbs 46. Drain and cool under cold water. Toss this sauce with the vegetables. Then toss the ve getables with the spaghetti and chill. then toss in the warm spaghetti with t he mixture. cucumber strips. Steam the snow peas for two minutes.30g Protein 9. Teaspoon Dry Mustard Teaspoon Hot Ch illi Oil.Spaghettii Oriientall Sallad Spaghett Or enta Sa ad Prep Time 25 Minutes Serves 4 Per Serving 1 1 1 1 3 2 1 1 2 4 1 Pound Thin Spaghetti Calories 322 Cup Snow Peas Fat 11.18g Onion (Thinly Sliced) Tablespoon Chopped Fresh Parsley Tablespoons Red Wine Vinegar. Mix half the r oasted sesame oil and half the soy sauce. In another bowl mix together the remaining roasted sesame oil. soy sauce.
Sweet Potato Sallad Sweet Potato Sa ad Prep Time 50 minutes Serves 4 Per Serving Calories 164 Fat 10. Sprinkle with pecans and parsley.77g Carbs 16. Mix the mayonnaise and lemon juice and blend into the potato mixture. Drain well and cool. combine the potatoes. In a bowl.24g 1 Pound Sweet Potatoes 2 Onions Sliced 2 Stalks Celery Diced ½ Cup Low-fat Mayonna ise 1 Tablespoon Lemon Juice Cup Chopped Toasted Pecan Parsley For Garnish Peel the potatoes and cut into small cubes. 61 . Simmer until the potatoes are tender. onion and celery.52g Protein 2. about ½ inch thick. Place the potatoes in a pot with water. Serv e immediately.
75g 3 Pounds Red Skinned Potatoes 2 Red Onion 1 Cup Diced Celery Cup Cider Vinegar 3 Tablespoons Relish 3 Hard Cooked Egg Whites Chopped ½ Cup Low-fat Mayonnaise 1 Te aspoon Salt Teaspoon Pepper 1 Tablespoon Minced Parsley Peel the potato and cut into ½ inch cubes.Olld Fashiioned Potato Sallad O d Fash oned Potato Sa ad Prep time 50 Minutes Serves 6 Per Serving Calories 89 Fat 3. vinegar. In a large stir together potatoes. Place in a pot of water. cover and simm er until tender. 62 . salt and pepper. Transfer to a serving bowl and sprinkle with p arsley. Taste and us e more salt and pepper if needed. egg whites and mayonnaise.88g Protein 3.33g Carbs 12. and mix gently. Add relish. celery. onion.
Minced Cup Chopped Fresh Parsley 1 Can Tuna in Brine (Drained) 1 Cup Fresh Frozen Peas 1 Cup Chopped Celery 1 Red Onion (Chopped) 1 Tomato (Dic ed) Salt Black Pepper Calories 287 Fat 1. and t oss until coated well.02g Protein 23.47g Carbs 48. Italian salad dressing. garlic and pa rsley. 63 .44g Cook the Fusilli according to package directions. Season to taste with salt and black pepper Serve chilled. Cover and chill. Rinse and drain and set aside.Tuna Pasta Sallad Tuna Pasta Sa ad Prep Time 15 Minutes Serves 4 Per Serving 6 Ounces Fusilli 1 Cup Fat-free Plain Yogurt Cup Fat-free Italian Salad Dressing 1 Clove Garlic. Add the pasta and the remaining ingredients. except for the tomato. Garnish with the diced tomato and fresh parsley. In a large bowl stir together the yogurt.
Delliightfull Zesty Sauces De ghtfu Zesty Sauces Just because you are now eating smarter and leading a much healthier lifestyle. Most of u s think that because we have now chosen to eat more healthily that we cannot hav e the mouth watering sauces that we adore. and real easy to make. These sauces and soup recipes which I have included can be added to meals. It is true that a considerable number of your favourite sauces will literally be smothered in oil. The soups throughout this section can also be substituted as an entire meal. You can cut down o n a lot of the oil and other ingredients that are too rich and it will not affec t the flavour. They are jam packed with flavour. does not mean that you cannot enjoy delightful soups and zesty sauces. or as a perfect appetizer in smaller quantities. Wh y not take some with you to compliment your lunch time sandwich! 64 . without compromising your weight loss goals.
Season to taste with the salt a nd black pepper. Place a large saucepan over a medium heat.No Guiillt Gravy No Gu t Gravy Per Serving Prep Time 20 Minutes Serves 12 Calories 32 Fat 1. slowly add cornstarch mixture and continue stirring until gravy has thickened.35g Carbs 4. 65 Cup Water 4 Cups Fat-free Turkey or Chicken Broth Salt Black Pepp .14g Protein 1. whisking constantly.05g Cup Cornstarch er In a small bowl blend together cornstarch and water until smooth.
cover and simmer for 25 minutes. turkey and salt. Minced 5 Cups Turkey Broth 2 Pounds Sweet Potato 2 Cups Cooked Turkey ½ Teaspoon Salt 1 Cup Frozen Corn Fresh Parsley Peel the potatoes and cut into one inch cubes. 66 .Turkey Sweet Potato And Corn Soup Turkey Sweet Potato And Corn Soup Prep Time 40 Minutes Serves 4 Per Serving Calories 215 Fat 1. Reduce heat to l ow. potatoes. Cook for 5 minutes. Set aside. or until potatoes are tender. Cut the cooked turkey into ½ inch cubes. Bring to the boil. Add turkey broth.73g Protein 27. Add the onion and pepper and stir.19g Carbs 20. Serve in bowl an d garnish with parsley. Stir in corn.99g 1 Teaspoon Margarine 1 Chopped Onion 1 Small pepper. Heat margarine in a five quart saucepan over a mediu mhigh heat until melted. Set aside. increase heat to medium and cook for five to six minutes more.
sherry and soy sauce. (Thawed and Sliced Lengthwise) Sliced Red Onion to Garnish In a la rge saucepan.Chiicken Liinguiine Oriientall Soup Ch cken L ngu ne Or enta Soup Prep Time 70 Minutes Serves 6 Per Serving Calories 305 6 Chicken Breasts Fat 1. Cover and bring to the boil. reduce heat and simmer uncovered for about eight minutes or until linguine is cooked. gin ger root. Add the linguine. After the broth has cooled. Cut the cooked chicken into small pieces.67 3 Sprigs Fresh Parsley Protein 20. Add the parsley.85 Carbs 18. Sprinkle with sliced red onions and serve.83 2 Gi nger Root (Sliced) ½ Teaspoon Salt Teaspoon Pepper 6 Ounces Whole Wheat Linguine 2 Tablespoons Dry Sherry 2 Tablespoons Soy Sauce (Low Sodium) 1 Six ounce package frozen peas. Measure the chicken broth and if short add water to mak e up to six cups. Stir in chopped Chicken and sliced pea pod. Reduce heat and simmer f or 50 minutes or until chicken is tender but thoroughly cooked. Hea t to boiling. Remove the chick en and strain broth into a separate bowl or original pan. place the chicken with enough water to cover. allow to cool slightly . return to the pan. Add more water if needed. skim any excess fat off the top. 67 . salt and pepper. Simmer uncovered for two more minutes.
Put on your sandwiches to add a bit of zing.04g Carbs 4.14g 8 Ounces Yellow Mustard 1 Tablespoon Honey 1 Tablespoon Minced Shallot ½ Teaspoon Hot Sauce In a blender or bowl mix all the ingredients together.78g Protein 1. Cover and chill overnight to combine flavours. 68 .Creolle Mustard Sauce Creo e Mustard Sauce Prep Time 5 Minutes Serves 4 Per Serving Calories 19 Fat 0.
92g Carbs 12.64g Protein 1.Horseradiish Ranch Dressiing Horserad sh Ranch Dress ng Prep Time 5 Minutes Serves 4 Per Serving Calories 75 Fat 1. 69 . Can be stored covered in your fridge for one week. Cover and chill for 30 minutes to com bine flavours.45g 1 8 4 4 Cup Fat-free Ranch Salad Dressing Teaspoons prepared horseradish Teaspoons Finel y Chopped Parsley Teaspoons Finely Chopped Sweet red Pepper In a small bowl blend all the ingredients.
98g Salt Black Pepper Mix the mayonnaise. Blend ingredients u ntil they are thoroughly mixed. Cover an d you can keep in the fridge for one week.94g Protein 0.Mayonnaiise And Basiill Sauce Mayonna se And Bas Sauce Prep Time 8 Minutes Serves 4 Per Serving 70 1 1 1 Cup Low-fat Mayonnaise Cup Plain Fat-free Yogurt Onion. Cut into Inch Pieces Tab lespoon Fresh Parsley Tablespoon Fresh Basil Calories 32 Fat 1. . Add salt and the black pepper to taste. parsley and basil in a blender.49g Carbs 3. yoghurt.
64g 4 1 1 1 Tomatoes.21g Protein 1. Minced Tablespoon Basil Chopped In a medium bowl blend all the ingredients Cover and chill for 15 minutes. You c an use this with many of the recipes.Tomato Sallsa Tomato Sa sa Prep Time 15 Minutes Serves 6 Per Serving Calories 15 Fat 0. Will keep refrigerated for one week. 71 . Chopped Teaspoon Garlic.24g Carbs 3. sliced Onion.
72 . the stickier it is. b ut do please remember your goal and limit yourself. and the more it is covered wi th chocolate.IIrresiistiiblle Desserts rres st b e Desserts Who said you had to give up desserts in order to loose weight? It certainly was not me! I just adore desserts. so much so that you will find them hard to resist. A little bit of what you fan cy does you the world of good. and still boost your metabolism. the better I like it! Here is the way you can have desserts withou t giving up a lot of the goodies you like. If y ou are sweet toothed at all. They taste absolutely wonderful. you will find this section a real life saver.
Watermelon.0g Carbs 7.Fruiity Low-fat Yogurt Diip Fru ty Low-fat Yogurt D p Prep Times 15 Minutes Serves 24 Per Serving 1 Package Vanilla Instant Pudding Mix (3.04g Fresh Fruit: Strawberries. Cantaloupe. Kiwi Fruit etc… Slowly stir instant pudding mix and skimmed milk into a mixing bowl with a rotar y blender and blend for about 2 minutes.01g Protein 1. Arrange the fresh fruit on the platter surrounding the bowl of dip to make a nice display. Pineapple. F old in orange peel and orange juice. Chill for 1 hour Place the dip in a serving bowl and place on a platter. 73 . Gently stir in yogurt and sour cream. Seedless Grapes. Honeydew Mel on.5oz) 1 Cup Skimmed Milk 1 Cup Fat-free Plain Yogurt 1 Cup Fat-free Dairy Sour Cream ½ Teaspoon Grated Orange Peel Cup Pur e Unsweetened Orange Juice Calories 36 Fat 0.
Slice the banana and strawberries.97g 1 Packet Low-fat Gelatine 1 Banana 8 Strawberries Prepare your favourite gelatine and pour into dessert glasses.55g Protein 0.Banana & Strawberry Gellatiine Dessert Banana & Strawberry Ge at ne Dessert Prep Time 20 Minutes Serves 4 Per Serving Calories 60 Fat 0. 74 . add the fruit and chill overnigh t. Once the gelatine has cooled.42g Carbs 14.
85g Carbs 24. halved Cup Van illa Fat-free Yogurt Per Serving Calories 106 Fat 0. 75 .56g Dash of Ground Cinnamon Few Drops Vanilla Extract Toss the apples. cored . cinnamon and vanilla extract together. (or other fr uits that you like) Mix the yogurt.Applle Berry Delliight App e Berry De ght Prep Time 15 Minutes Serves 4 4 12 20 Apples.65g Protein 2. strawberries and grapes together in a medium bowl. quartered Grapes. peeled and sliced Strawberries. Add t o the fruit and mix gently. Chill thoroughly and enjoy.
skimmed milk.45g Carbs 26.70g Cinnamon Non-Stick Cooking Spray Preheat oven to 350 degrees. Mix together egg substitute. brown su gar and vanilla extract Spray a muffin tin with non-stick cooking spray. Use a glass or cookie cutter to cut round p ieces of bread Place bread in the bottom of muffin tin. Sprinkle with cinnamon and bake for 25 minutes Remove from oven and chill f or at least one hour. Pour egg mixture over br ead. 76 . Soak on e piece of sour dough bread in milk.23g Protein 8.Ciinnamon Bread Puddiing C nnamon Bread Pudd ng Prep Time 40 Minutes Serves 4 Per Serving ½ 1 2 ½ 6 Egg Substitute Cup Skimmed Milk Tablespoons Brown Sugar Teaspoon Vanilla Extract Slices Sour Dough Bread Calories 157 Fat 1.
Heat the raspberry preserves in a microwave for 30 seconds. C ook for 35 minutes or until golden brown.91g ½ Cup Skimmed Milk ½ Cup of Half Fat Cream 1 Egg 2 Tablespoons Flour ½ Teaspoon Vanill a Extract 1 Scoop Protein Powder 1 Can Peaches (No Syrup and Drained) 5 Tablespo ons Fruit Raspberry Preserves Non-stick cooking spray Preheat oven to 375 degrees. 77 . Put one layer of peac hes on top of the raspberry preserves.Peach & Raspberry Cobbller Peach & Raspberry Cobb er Prep Time 50 Minutes Serves 6 Per Serving Calories 126 Fat 7. Set a side. half fat cream. Allow to cool and serve.93g Protein 4. Spread the ras pberry preserves in the bottom of a nine-inch greased pan. Mix together skimmed milk. egg. flo ur. vanilla extract and protein in a medium bowl until there are no lumps.30g Carbs 9. Pour egg and milk mixture over peaches.
Wiilld Strawberry Gellatiine W d Strawberry Ge at ne Prep Time 20 Minutes Serves 6 Per Serving Calories 294 Fat 5.13g Carbs 46. Add eight ounces plain or vanill a fat-free yoghurt and beat until smooth. Remove gelatine and beat until totally aerated. garnish wi th two strawberries per glass and serve chilled. Spoon into dessert glasses. adding 3 s coops vanilla protein powder before the hot water. 78 .12g Protein 15. Chill for four to six hours.60g 1 Three Ounce Package of Wild Strawberry Flavoured Gelatine 3 Scoops Vanilla Pro tein powder 8 Ounces Plain or Vanilla Protein Powder 12 Fresh Strawberries Prepare the wild strawberry gelatine according to package directions.
over a medium heat. Pour into prepared wafer crust and chill thoroughly.47g Mix well one cup finely ground low-fat vanilla wafers and two tablespoons melted margarine in a bowl. Mix 3 cups fat-free cottage cheese and one tablespoon g ranulated sugar in a blender. Mix fo ur scoops vanilla protein powder. Add gelatine mixture in a thin steady stream and p rocess until well blended.16g Protein 8.90g Carbs 17. three ounces of lemon flavoured gelatine and o ne cup boiling water in a saucepan. and let cool slightly. Heat eight ounces crushed pineapple in juice in a small sauce pan. Combine one tablespoon water and two teaspoons cornstarch to make a paste and stir into pineapple Heat and stir until mixture thickens. 79 . Stir until gelatine has completely dissolved .Piineapplle Cheesecake P neapp e Cheesecake Prep Time 55 Serves 12 1 2 4 3 1 3 8 1 2 Cup Low-fat Vanilla Wafers (Crushed) Tablespoons Margarine Scoops Vanilla Protei n Powder Ounces Lemon Flavoured Gelatine Cup Boiling Water Cups Cottage (Fat-fre e) Ounces Crushed Pineapple Tablespoon Water Teaspoons Cornstarch Per Serving Calories 116 Fat 1. Press a layer into the bottom of a medium pie dish.
Spread on top of cheesecake and chill thoroughly. 80 .Remove from the heat and cool completely. Serve slightly chilled.
until mixture becomes smooth.55g Place a scoop of chocolate protein powder and one tablespoon of chocolate puddin g in a stainless steel mixing bowl. remove from hea t and place the stainless steel mixing bowl over the pan of boiling water. scrapi ng the bottom. Heat and stir. 81 . Serve warm or cold with some fruit. but not too runny.57g Carbs 45. Stir in a few drops of hot water to make a thick paste.18g Protein 26. Boil a pan of boiling water. Sprinkle some crushed low-fat vanilla wafer on th e top. Remove from heat and spoon into a dessert cup.Scrumptiious Chocollate Wafers Scrumpt ous Choco ate Wafers Prep Time 15 Minutes Serves 1 Per Serving 1 Scoop Chocolate protein Powder 1 Tablespoon Chocolate Pudding (Sugar-free and Fat-free) 1 Low-fat Vanilla Wafer Hot Water Calories 354 Fat 7. Not i n.
Add esp resso. and two ounces of milk in a large coffee cup. 82 . Brew one serving of espresso. one tablespoon sugar.36g Protein 19. Serve hot. Froth milk mixture until sugar and protein powder have been completely mixed and is frothy.16g Carbs 35.68g 1 1 2 1 Scoop Chocolate Protein Powder Tablespoon sugar ( Optional) Ounces Skimmed Milk Serving Espresso Mix one scoop of chocolate protein powder.Café Mocha Café Mocha Prep Time 10 Minutes Serves 1 Per Serving Calories 266 Fat 5.
Let stand for four to five minutes.72g Carbs 27. Remove from heat. three scoops vanilla protein powder. Stir in one teaspoon vanilla extrac t and allow to stand for 20 minutes. three tablesp oons tapioca pudding.05g Protein 10. Serve hot or cold.65g 3 2 1 1 3 Cup Sugar Scoops Vanilla Protein Powder Cups Skimmed Milk Egg Teaspoon Vanilla E xtract Tablespoons Minute Brand Tapioca Mix Mix the quarter cup of sugar. Place over medium heat and stir until mix ture comes to a full boil. two cups skimmed milk and one well beaten egg in a saucepa n.Tapiioca Puddiing Wiith A Kiick Tap oca Pudd ng W th A K ck Prep Time 35 Minutes Serves 6 Per Serving Calories 177 Fat 2. 83 .
enjoy yourself. Nothi ng but nothing will give your confidence and selfesteem a bigger boost than look ing and feeling great about yourself! You will be delighted to share your secret s with others and show them how it is possible to make lasting changes. You have here the power to achieve your own personal targets. low sugar ingredients you will find that it will taste just as good I really do wish you well and hope you have success with this book.My Final Word I would like to say a few words in this closing chapter to remind you how valuab le these recipes will be to you. Just visualize yourself having that fabulous body you always wanted. it is when we constantly over indulge! Food is there to be enjoyed but if you take the time to always try and opt for the low fat. It is not the occasional treat that does the damage. Marie Gordon 84 . I cannot stress the fact enough that if you fol low my recipies faithfully you will find that good things will happen. and still enjoy delightful food. but still try and choose wisely from the menu. Please do remember this even when you a re dining out. The gold en rule here is “ Everything in Moderation”.
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