Jillian Michaels's Fat-Burning Meal Plan

Breakfast
Wake up your metabolism every morning with any one of these 350-calorie meals. 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. 324 calories per serving, 16 g fat (3 g saturated), 32 g carbs, 6 g fiber, 19 g protein Yogurt Parfait In a bowl, layer 9 ounces nonfat plain Greek yogurt, 2 tablespoons chopped walnuts, 1 cup berries. 357 calories per serving, 16 g fat (4 g saturated), 27 g carbs, 9 g fiber, 29 g protein Filling Frittata Cook 1/2 cup chopped red onion, 1/2 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, 2 minutes. Remove from heat. Stir in 1 whole egg and 1 egg white, beaten; 1/2 cup part-skim ricotta; 2 tsp chopped fresh basil. Heat under broiler until frittata puffs, 2 to 3 minutes. 360 calories, 15 g fat (7 g saturated), 19 g carbs, 2 g fiber, 37 g protein Lox and a Schmear Stuff a 6 1/2-inch whole-wheat pita with 2 oz nitrate-free smoked salmon, 3 red onion slices, 1 wedge The Laughing Cow Light Creamy Swiss cheese. 344 calories per serving, 6 g fat (2 g saturated), 52 g carbs, 7 g fiber, 21 g protein Honeyed Waffles Spread 2 tsp almond butter, 2 tsp raw honey on 2 toasted frozen whole-grain waffles. (Look for whole-wheat flour as the first ingredient.) Top with 1/2 banana, sliced. 362 calories per serving, 15 g fat (3 g saturated), 51 g carbs, 4 g fiber, 9 g protein 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 1/2 apple. 344 calories per serving, 15 g fat (8 g saturated), 37 g carbs, 7 g fiber, 18 g protein Eat and Run 1 hard-boiled egg; 1 medium banana; 3 tbsp unsalted almonds 323 calories per serving, 19 g fat (3 g saturated), 32 g carbs, 6 g fiber, 13 g protein

8 g fiber. 1 egg white. 2 tsp raw honey. 22 g protein . 348 calories per serving. chopped. 5 g fat (1 g saturated). Serve with 2 cups cubed papaya. 4 g fiber. 1/4 cup water. 42 g carbs. 5 minutes. 1 cup nonfat milk 336 calories. 43 g carbs. 10 g protein Berry Smooth Blend 1/2 cup fresh berries. Add 1 cup water. 9 g protein Make-Ahead Muesli Mix 1/2 cup rolled oats (not instant). 60 g carbs. 41 g protein Coffee Shop Special Starbucks Perfect Oatmeal With Nut Medley Topping. 8 g fiber. 4 minutes. refrigerate overnight. a pinch of cayenne pepper (optional) in a pan coated with cooking spray until pepper and onion are soft. 1 medium banana.Southwestern Slam Sauté 1/2 cup corn with 1/4 cup canned black beans (rinsed and drained). 57 g carbs. 349 calories per serving. about 5 minutes. Heat under broiler until honey begins to bubble and grapefruit starts to brown. 353 calories per serving. 5 g fat (1 g saturated). 66 g carbs. 1/2 cup chopped red bell pepper. 16 g fat (2 g saturated). Add 1 whole egg. 19 g protein Subway Breakfast One Egg White and Cheese Muffin Melt. 8 g fat (6 g saturated). 12 oz nonfat latte 340 calories. 1/4 tsp ground cumin. 12 g fat (2 g saturated). 16 g fat (2 g saturated). 17 g protein Breakfast Bowl 1 1/2 cups high-fiber cereal (like All-Bran). 3 tbsp whey protein powder. 386 calories. 18 g protein Broiled Grapefruit Drizzle 1 tsp raw honey over 2 grapefruit halves. scramble until eggs are cooked. 8 g protein Almond Muffin Spread 1 1/2 tbsp almond butter on a whole-wheat English muffin. 9 g fiber. 338 calories. 5 g fat (1 g saturated). a dash of cinnamon in a bowl. 26 g carbs. Serve topped with 1 apple. 13 g fat (1 g saturated). 2 tsp chopped fresh cilantro. cover with plastic wrap. 6 g fiber. 1/4 cup rolled oats. 50 g carbs. Serve with 1 kiwifruit or 1 orange. sliced 349 calories. 12 g fiber. 2 tbsp chopped walnuts. 1 cup So Delicious coconut milk. 56 g carbs. 8 g fiber. 29 g fiber. 331 calories per serving. Serve with 1 slice whole-wheat toast topped with 1 1/2 tbsp almond butter. 1/4 cup chopped red onion. 6 g fiber. Add water to thin or ice to thicken. 6 g fat (2 g saturated). Top with 1/4 cup blueberries. 19 g protein Oatmeal Cook 1/2 cup regular rolled oats (not instant) in 3/4 cup nonfat milk. 90 g carbs. 1/2 banana. 1/2 cup skim milk.

19 g fat (9 g saturated). 13 g fat (7 g saturated). sliced. 2 tsp balsamic vinegar. 3 g fiber. Serve with 1 cup grapes. 18 g protein Pie on the Fly Nuke Amy's Kitchen Light in Sodium Spinach Single Serve Pizza. 3 Brazil nuts. Spread 1 tsp mustard on 2 slices whole-wheat bread. 19 g protein . 9 g fiber. 12 g fat (1 g saturated). green bell peppers. onions. Black Bean Wrap Mix 3/4 cup mashed black beans (rinsed and drained) with 2 tbsp reduced-fat shredded cheddar. Nuke until heated through. 437 calories. 8 g fat (1 g saturated). Serve with 1 tangerine. Serve with 1 cup cubed papaya. 1 tsp unsalted sunflower seeds. Spread on a 10-inch whole-wheat wrap. 8 g fiber. 440 calories. 18 g fat (6 g saturated). a pinch of cayenne pepper (optional). top with 2 tbsp salsa. 1 tsp chopped fresh oregano.) Enjoy with 1 package apple slices. 458 calories. 19 g protein Turkey Burger Cook a 4-oz turkey burger in a pan coated with cooking spray until done. 26 g protein Soup and Sammy Heat 1 cup low-sodium tomato soup.Lunch Hungry? Perfect! These 450-calorie dishes are both filling and fat-melting. roll up. 45 g carbs. 1/2 tsp ground cumin. (Try lettuce. sliced. top with 1/2 tomato. place 2 oz low-sodium turkey breast. 1 bag Popchips (or a serving of any baked potato chip with less than 150 calories per serving). 1 tsp olive oil. 1/2 avocado. 415 calories. 2 tsp chopped fresh cilantro. 44 g carbs. 1 slice cheddar. 76 g carbs. Broil until cheese melts. 455 calories. tomatoes. lettuce between bread. 30 g protein Homemade Pizza Top 2 halves of a whole-wheat English muffin each with 1/2 cup chopped tomatoes. Place on a whole-wheat bun. 435 calories. lettuce. 1/2 cup low-sodium chickpeas (rinsed and drained). 24 g protein Hoagie in a Hurry Order a Subway 6-inch Turkey Breast sandwich on 9-grain wheat bread topped with your choice of veggies. 5 g fat (2 g saturated). 444 calories. 7 g fiber. 1/4 cup shredded part-skim mozzarella. 11 g fiber. 54 g carbs. 2 slices tomato. 78 g carbs 16 g fiber. 1 to 2 minutes. 52 g carbs. 68 g carbs. 22 g fat (4 g saturated). 8 minutes (turn once). 12 g fiber. 22 g protein Quinoa Salad Bowl Combine 1 cup cooked quinoa with 2 cups arugula.

10 halved cherry tomatoes and 1 chopped garlic clove until zucchini is tender. Place tempeh. 448 calories. 6 oz nonfat plain Greek yogurt sweetened with 1 tsp raw honey.Indian Meatballs Mix 4 oz ground turkey breast with 1 tsp ground cumin. Serve with a salad: 2 cups mixed greens. bake at 400° until cooked (no pink in center). Toss zucchini mixture with 1 cup cooked whole-wheat spaghetti. 9 g fat (2 g saturated). top with chicken. 54 g carbs. 2 tsp chopped fresh basil. 39 g protein Citrus Salad Mix 1 1/2 cups cooked barley with 2 cups arugula. 10 minutes. 45 to 60 minutes. 454 calories. Mix 3 oz nonfat plain Greek yogurt with 1/2 chopped garlic clove. 445 calories. a pinch of cayenne pepper (optional). 14 g fiber. 1 tsp lemon juice. cut in half. 28 g carbs. 8 g protein Chicken Baked Potato Bake 1 medium russet potato at 450° until tender. 38 g protein Breaded Halibut Coat 4 oz boneless. sliced. 1 tsp chopped fresh mint for dipping. 10 minutes. 1/2 tsp turmeric. 12 g fiber. 437 calories. 2 tsp olive oil. 2 tbsp chopped walnuts. 11 g fiber. black pepper. 37 g carbs. Serve with a 6 1/2-inch whole-wheat pita. 1 orange (peeled and segmented). 13 g fat (2 g saturated). 12 g fat (3 g saturated). steamed and drizzled with lemon juice. 35 g protein Chicken and Zucchini Spaghetti Cook 4 oz sliced boneless. skinless halibut with 1 tsp Dijon mustard and 1/4 cup whole-wheat panko breadcrumbs. 31 g protein . 1 slice whole-wheat bread. 4 g fiber. 2 tbsp grated Swiss cheese. 34 g protein TLT Cut 1»3 of an 8-oz block of tempeh into 2 slices. Bake until cheese melts. 2 tbsp pomegranate seeds. 18 g fat (2 g saturated). 23 g protein Portable Eats 1 all-natural fruit-and-nut bar (like Kind Fruit & Nut Nut Delight). 1/2 tomato. Top potato halves with chicken. 1 tsp lemon juice. 1 tsp olive oil. Form into 1 1/2-inch balls. Sauté 2 cups sliced zucchini in 2 tsp olive oil with 2 cups spinach. 2 tsp chopped fresh parsley. Mix 2 cups arugula with 10 cherry tomatoes. drizzle with lemon juice. skinless chicken breast in a pan coated with cooking spray for 10 minutes. 20 to 25 minutes. 8 g fiber. 1 mozzarella string cheese 446 calories. 25 g fat (8 g saturated). 20 minutes. 51 g carbs. 7 g fiber. 2 cups spinach. 12 g fat (2 g saturated). lettuce between bread. serve with halibut. Cook 4 oz chopped boneless. Bake at 400° until fish is cooked. 433 calories. 52 g carbs. 85 g carbs. Serve with 2 cups grapes. 8 g fiber. 76 g carbs. Spread 2 tsp Dijon mustard on 2 slices wholewheat bread. 2 tsp lemon juice. 460 calories. 1 tsp olive oil. 11 g fat (3 g saturated). 1 cup steamed broccoli florets. skinless chicken breast in a pan coated with cooking spray 10 minutes.

9 g fiber. 1 cup cucumber slices. 40 g carbs. 13 g protein Cheesy Snack Enjoy 1 cup lowfat. Trail Mix Mix 3 halved Brazil nuts with 1/2 cup pomegranate seeds. 58 g carbs. Combine with 1 1/2 cup cooked brown rice and 2 cups arugula. 24 g protein Curried Brown Rice Salad Mix 1/2 cup frozen peas. Drizzle with 2 tsp olive oil. a 4-inch whole-wheat pita. 39 g carbs. 2 g saturated. 7 g fiber. 8 g fat (2 g saturated). 15 g fat (2 g saturated). 4 g fiber. 3 g protein . 14 g fat. 1 g fiber. add water to thin if necessary. 23 g carbs. 429 calories. 1 tsp chopped fresh mint. 1/2 cup skim milk. 14 protein Snacks Nosh on! These 200-calorie bites keep metabolism humming along midday. 64 g carbs. 3 g fat (1 g saturated). 2 tsp chopped fresh parsley and 1 tsp chopped fresh mint. 6 g protein Mediterranean Nibbles Mix 3 oz nonfat plain Greek yogurt with 1/2 tsp ground cumin. 1 cup water. 2 cups arugula. 1 tsp curry powder. 24 g carbs. 13 g fiber. 31 g carbs. 2 g fat (0 g saturated). 1 chopped tomato. 2 g fat (1 g saturated). 1/2 cup salsa 196 calories. 1/2 cup high-fiber cereal (like AllBran). 4 g fiber. 202 calories. 435 calories.Tahini Salmon Salad Mix 1 1/2 cups cooked brown rice with 2 oz drained canned salmon. Serve with 10 baby carrots. 223 calories. 16 g carbs. 7 g protein Chips and Salsa 15 baked tortilla chips. 28 g protein Sweet Smoothie Blend 2 tbsp whey protein powder with 1/2 cup frozen raspberries. 30 g protein Nutty Nanner Spread 1 banana (or apple) with 1 tbsp almond butter. top with 1 tbsp chopped fresh cilantro and 1 tbsp pistachio nuts. 2 g fat (1 g saturated). 195 calories. 173 calories. microwave until peas are warm. 8 g fiber. about 1 minute. 210 calories. Drizzle with a dressing made from 1 tbsp tahini and 1 tbsp lemon juice. 1 cup chopped tomatoes. 6 g fiber. no-sodium-added cottage cheese with 1 serving fruit (such as 1/2 cup berries or pineapple cubes). 10 g fat (1 g saturated).

25 g protein . 39 g carbs. 11 g fat (1 g saturated). 21 g carbs. 1 red bell pepper. 10 g carbs. 30 g carbs. 5 g fiber. 4 g fat (0 g saturated). 8 walnut halves 204 calories. 15 to 20 minutes more. 32 g carbs. steak²all your faves for only 400 calories. 2 g fat (1 g saturated). 6 g protein Veggies and Dip 1/4 cup hummus.) 230 calories. roll up. Sprinkle with 2 tsp chopped fresh oregano and fresh black pepper. 5 g protein Go Nuts Enjoy 1 serving of nuts (20 pecans or 6 Brazil nuts) and fruit (such as 1 orange or 3/4 cup fresh mango slices). such as Banana Bread. 1/2 fennel bulb. 1 apple 224 calories. pizza. 4 tsp prepared hummus. 7 g fiber. 6 g fiber. 35 g carbs. 12 g fat (1 g saturated). 11 g fat (7 g saturated). 20 g fat (3 g saturated). 1 wedge The Laughing Cow Light Creamy Swiss Cheese 183 calories. Taster's choice! Mediterranean Baked Salmon Rub 3 oz wild salmon with 1 tsp olive oil. 5 g fiber. sliced. sliced. 10 small black pitted olives. Drizzle with lemon juice. 6 g protein Dinner Pasta. 204 calories. 14 g fat (1 g saturated). 5 g fiber. 3 g fiber. 6 fat (1 g saturated). 5 g fiber. bake until cooked through. 4 g fiber. 15 g protein Figs and Swiss 4 fresh figs. 18 g carbs. 12 g fat (2 saturated). place salmon. Serve with 1/2 cup cooked quinoa. Bake at 375° for 10 minutes. 406 calories. 8 g fiber. In a baking dish coated with 1 tsp olive oil. 14 g protein Cheese and Fruit 2 mozzarella string cheese. 190 calories. 15 baby carrots. turn. 29 g carbs. 17 g carbs. 4 g protein Crunch and Munch A 1-oz bag Original Popchips (Jillian's go-to snack). sliced. 1 orange 182 calories. 1 cup cucumber slices 185 calories.Popcorn Plus 3 cups Newman's Own Natural Flavor Popcorn. 3 g protein Turkey Roll-Up Top 2 oz low-sodium deli turkey breast with 1/2 avocado. 2 g protein Lärabar 1 Lärabar (Choose one without peanuts.

cook until spinach wilts. 17 g fat (4 g saturated). 10 minutes. cook 1 minute more. Serve with 1 small wholewheat dinner roll. Run a fork down the squash from top to bottom to separate strands. 1 cup low-sodium chicken broth. Serve on a salad: 3 cups mixed greens. 10 black pitted olives. add veggies.Italian Halibut Stew Sauté 1/2 cup diced red onion in 2 tsp olive oil with 1 clove chopped garlic until soft. simmer until fish is cooked. cook until a sauce thickens. 52 g carbs. 2 tsp chopped fresh mint. 1 tsp sesame oil. 7 g fiber. 8 minutes. torn into small pieces (Eden Foods makes both). Add 1 cup chopped tomato. Combine chicken and broth in a bowl. 34 g carbs. Add 2 cups spinach. less than 10 minutes. heat until simmering. 10 g fiber. 12 g fiber. 33 g carbs. 7 g fiber. top with 2 tsp olive oil. 6 minutes. 34 g protein Savory Stir-fry Cook 4 oz flank steak strips in 1 tsp olive oil 3 to 4 minutes. Add 1 tsp chopped fresh parsley. 367 calories. Sauté 4 oz boneless. 1/4 cup chickpeas. 400 calories. 389 calories. Sauté 1/2 cup chopped red onion in 1 tsp olive oil with 1 chopped garlic clove until soft. 12 g fat (3 g saturated). 1 tsp chopped fresh oregano. Remove from heat. 368 calories. Place on a baking sheet rind side up. discard seeds and pulp. 357 calories. 392 calories. cook 2 minutes more. 23 g carbs. sauté or grill until cooked through. 4 minutes. broiled 7 minutes (turn once). 31 g protein Lamb and Mint Salad Sprinkle 1 tsp chopped fresh oregano on 4 oz boneless lamb. add 1 tbsp organic shiro miso paste and 1 sheet nori. 52 g carbs. 5 minutes. 5 oz skinless halibut. top with 1 tbsp sesame seeds. bake at 375° for 45 minutes. 30 g protein Lentil Stew Sauté 2 cups cubed eggplant and 1 cup sliced mushrooms in 2 tsp olive oil until tender. top with 2 tbsp chopped fresh basil. 23 g protein . Add vegetables to plate with steak. 8 g fiber. 14 g fat (2 g saturated). 26 g protein Miso Soup Sauté 1/2 cup sliced carrots and 1 cup sliced mushrooms in a pan coated with cooking spray until tender. Serve with 1 orange. 19 g fat (4 g saturated). 17 g fat (2 g saturated). 1 tbsp low-sodium soy sauce. transfer to a plate. reduce to a simmer. 11 g fat (1 g saturated). 23 g fiber. 2 tsp lemon juice. 20 g carbs. Add 2 cups spinach and 1 cup cooked lentils. Serve with 1/2 cup avocado cubes topped with 2 tsp sesame seeds. Top with 2 tsp chopped fresh cilantro and lime juice. skinless chicken breast strips in a pan coated with cooking spray for 10 minutes. lemon juice. 10 minutes. 38 g protein Steak and Squash Cut 1 spaghetti squash in half. Serve with 3 oz flank steak. Boil 4 cups water. Pour sauce over 3 cups spaghetti squash. Sauté 2 cups chopped red cabbage and 1/2 cup chopped carrots in 1 tsp olive oil until tender. 5 minutes. Add 2 cups chopped tomato.

43 g protein Chicken with 'Shrooms and Peppers Sauté 1 cup chopped mushrooms. stirring occasionally. 1 tsp chili powder. 2 tsp chopped fresh parsley. top with 2 tsp . 15 minutes. 2 tsp chopped fresh cilantro. Coat 5 oz boneless. skinless salmon with yogurt mixture. 5 g fiber.Market Mix Boston Market 5 oz roasted turkey breast. 1/2 cup water. Top with 3 tbsp shredded cheddar. 43 g protein Curry-Yogurt Salmon Mix 2 oz nonfat plain Greek yogurt with 1/4 tsp curry powder and black pepper. 28 g protein Two-Bean Chili Sauté 1/2 cup chopped onion in 1 tsp olive oil until soft. 16 g fat (2 g saturated). 17 g fat (3 g saturated). 1 cup chopped red bell pepper and 1/2 cup chopped red onion in 1 tbsp olive oil until tender. 11 g fat (3 g saturated). Add 4 oz frozen. 1 chopped garlic clove and a pinch of crushed red pepper (optional) in 2 tsp olive oil until onion is soft. drizzle with 1 tsp olive oil. Serve with 1 cup green beans sautéed in 1 tsp olive oil. bake at 425° for 15 minutes. bake until shrimp are cooked through and squash is tender. Drizzle meal with lemon juice. Top chicken with veggie sauce. drizzle with 2 tsp olive oil. 1 tbsp grated Parmesan. 13 g fat (5 g saturated). 6 g fiber. sprinkle with 1/4 tsp ground cumin. broil on a baking sheet coated with cooking spray until fish is cooked through. Add 2 cups spinach. 400 calories. 11 g fiber. black pepper. 1/2 cup chopped red onion and 1/4 tsp smoked paprika in 1 tsp olive oil until vegetables are soft. 14 g protein Indian Shrimp and Squash Place 2 cups cubed butternut squash on a baking tray. 1/2 cup canned black beans (rinsed and drained). Sauté 4 oz boneless. 415 calories. Sprinkle with 1 tbsp grated Parmesan. 5 g fiber. 14 g fiber. sauté until spinach wilts. 1/2 cup canned kidney beans (rinsed and drained). 375 calories. Add 2 cups chopped tomato. 42 g carbs. cook 5 minutes. cook until tomatoes break down into a sauce. 34 g protein Quinoa and Pepper Sauté Sauté 1 cup chopped red bell peppers. Serve vegetable mixture over 1 cup cooked quinoa. 379 calories. 5 minutes. 1/2 tsp ground cumin. 37 g carbs. Add 1 cup chopped tomatoes and 2 tsp chopped fresh oregano. 408 calories. 2 tsp chopped fresh basil. 5 minutes. 52 g carbs. 10 g fat (2 g saturated). 22 g protein Pasta Marinara Sauté 1/2 cup chopped red onion. 5 minutes. a pinch of cayenne pepper (optional). 5 minutes. 26 g carbs. raw shrimp to baking tray. 13 g fat (2 g saturated). 1 fresh vegetable stuffing. Sprinkle with 1/2 tsp turmeric. Pour sauce over 2 oz whole-wheat pasta cooked as directed on package. 8 minutes. 9 g fiber. Simmer. 58 g carbs. skinless chicken-breast strips in a pan coated with cooking spray 10 minutes. 33 g carbs. Serve with 2 cups steamed broccoli. Drizzle with lime juice. 1 fresh steamed vegetables side 430 calories. Stir in 1 cup chopped tomatoes. 1/2 cup cooked brown rice. 10 minutes. 12 minutes.

Add 2 cups chopped tomato. 11 g fat (2 g saturated). Cook 4 oz chopped boneless. Top with 2 oz smoked salmon. top with 2 tsp chopped fresh basil and 1 tbsp grated Parmesan. 18 g fat (3 g saturated). 8 g fiber. uncover. 1 cup cucumber slices. Top with 2 tsp chopped fresh basil. place in a pan coated with cooking spray.chopped fresh basil. Serve with 1 cup steamed green beans. Kale and Lentils Sauté 1 lean turkey sausage. chopped. 14 g protein Salmon Salad Toss 3 cups mixed greens with 1 carrot. 34 g protein Eggplant and Chicken Parmesan Toss 3 cups cubed eggplant and 20 cherry tomatoes with 1 tbsp olive oil. 374 calories. 20 g protein Breakfast at Night Sauté 1/2 cup chopped red onion. 1/4 cup pomegranate seeds or 1 orange) 216 calories. Combine with 3/4 cup cooked lentils and 2 tsp chopped fresh basil. in 1 tsp olive oil until cooked through. 14 g fiber. Add 2 eggs. 1 chopped garlic clove. 340 calories. 377 calories. 5 g fiber. cook until kale is wilted. 7 g fiber. 1 serving of fruit (such as 1 kiwifruit. Remove from heat. chopped. 34 g carbs. 19 g fat (4 g saturated). 19 g protein Freezer to Fork Cook 1 Kashi Black Bean Mango frozen entrée as directed on package. Serve with 1 cup steamed green beans. 1 tsp chopped fresh parsley. 2 tsp lemon juice. it's included! These 200-calorie nightly delights only taste like a splurge. 13 g fat (7 g saturated). about 5 minutes. Serve with 1 slice whole-wheat toast spread with 2 tsp almond butter. cook 5 minutes more. 392 calories. let stand 2 to 3 minutes. 9 g fiber. 370 calories. 12 g fat (3 g saturated). 1 tsp chopped fresh parsley. about 2 minutes. 24 g carbs. 42 g carbs. 20 g fat (3 g saturated). a pinch of crushed red pepper (optional) in 2 tsp olive oil until soft. 409 calories. 26 g carbs. cover. 38 g carbs. cook 5 minutes more. skinless chicken breast in a pan coated with cooking spray for 10 minutes. 58 g carbs. about 35 minutes. 1 tsp raw honey. 3 g protein . 13 g fiber. 1 tomato. Fruity Snack 1 oz dark chocolate. 72 g carbs. 12 g fiber. Combine eggplant and chicken on a plate. Add 2 cups chopped kale and crushed red pepper to taste. 2 tsp olive oil. Bake at 350Û until eggplant is tender. 33 g protein Dessert Yep. 8 g protein Sausage. 8 g fat (1 g saturated). sliced.

a shake of cinnamon. 4 g protein Banana Pop Melt 1/2 oz dark chocolate. 176 calories. 6 g fiber. 3 g protein Chocolate Yogurt Mix 6 oz nonfat plain Greek yogurt with 2 tsp raw honey. Serve with 1 apple. sliced. a dash of cinnamon. 6 g fiber. 19 g carbs. 1 tsp chopped fresh mint. 20 g carbs. Bake at 350° for 25 minutes. 6 g protein . 175 calories. 0 g fiber. 1 tsp raw honey. 28 g carbs. 3 g fiber. 10 g fat (1 g saturated). 224 calories. drizzle apple with 2 tsp raw honey. 3 g protein Maple Syrup Pear Place a quartered pear (cored and stemmed) in a nonstick baking dish. 1 g protein Fun Fondue Mix 1 tbsp almond butter with 1 tsp raw honey in a bowl. Fill hole with 2 tbsp chopped walnuts. 30 g carbs. 1 tsp unsweetened cocoa powder. Add water to bottom of dish. 212 calories. 2 g protein Grape Delight 1 cup grapes. 25 to 30 minutes. 223 calories. 3 g fiber. 20 g carbs. 5 g fat (0 g saturated). 150 calories. 4 g fiber. 4 g fiber.Baked Apple Place 1 cored apple in a baking dish. 24 g carbs. 1 apple. 1 mozzarella string cheese 189 calories. 2 g protein Ice Cream Enjoy 1/2 cup Purely Decadent Vanilla Bean or Chocolate coconut milk ice cream. Top with 1 tbsp maple syrup. 6 g fat (4 g saturated). 35 g carbs. Drizzle over 1 banana. Freeze until chocolate hardens and banana is firm. 15 g protein Minted Melon Mix 2 cups cantaloupe cubes with 1 tbsp chopped walnuts. 33 g carbs. 198 calories. Bake at 350° until tender. 1 tbsp chopped walnuts. 179 calories. sliced. 4 g fiber. 40 g carbs. sliced. 8 g fat (7 g saturated). 8 g protein Cream Cheese Dip Mix 2 oz lowfat cream cheese with 1 tsp raw honey. 10 g fat (1 g saturated). 5 g fat (1 g saturated). 207 calories. 1 tsp raw honey. 10 g fat (6 g saturated). 1 g fiber. 6 g fat (4 g saturated). 4 g fat (2 g saturated). nuke 20 seconds. 10 g fat (6 g saturated). 32 g carbs. 4 g fiber. 17 g protein Ricotta and Berries Top 1/2 cup part-skim ricotta with 1/2 cup berries. Serve with 1/2 banana.

50 g carbs. 1 cup So Delicious coconut milk 170 calories. 8 g fiber. 0 g fat (0 g saturated). crumbled. 21 g carbs.Raspberry Dream Mix 4 oz nonfat plain Greek yogurt with 1 cup raspberries. Bake at 425° until tender. 25 minutes. 0 g fiber. Top with 1 sheet graham cracker. 210 calories. 9 g fat (7 g saturated). 3 g protein Cookies and Milk 9 Nature's Path Vanilla Animal Cookies. 30 g carbs. 190 calories. Drizzle with 1 tbsp raw honey. 6 g fiber. 5 g fat (2 g saturated). a shake of cinnamon. 14 g protein Sweet Squash Place 2 cups butternut squash cubes on a baking sheet coated with cooking spray. 3 g protein .

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